SportsHealth & FitnessFitness

Performance Process

Escape Collective

Welcome to the Performance Process podcast, hosted by Ronan Mc Laughlin and Caley Fretz.

This podcast is dedicated to unearthing and analysing the processes behind some of the most successful athletes in the world, and understanding how every rider can apply them to their own improvement.

The Performance Process podcast is produced exclusively for Escape Collective members. While you'll see partial episodes on this feed please head to https://escapecollective.com/performanceprocess/ to become a member and gain access to the full episodes!

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20 episodes
Avg 32 min
English

Episodes 20

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July 3 · 38 min
Who is CyclingSpy? The face behind the anonymous account
In this episode of Performance Process, we’re joined by the person behind CyclingSpy, the anonymous account famous for bringing us unrivaled insight into unreleased spotted tech. After years spent posting screenshots of prototypes, the time has come for the person behind the account to lift the lid on their true identity. We talk about why now, how the account grew and where it reached its natural limits, and the engineering path that led from Formula One to a World Tour team.
#42
March 26 · 21 min
Is Airo's accessible CFD software a breakthrough or just another aero tool?
We all know how critical rider position is when it comes to aerodynamics. We also know how difficult, time consuming, and costly it can be to properly test and optimise our positions using wind tunnels or field testing. In this episode, Ronan explores a different approach. Ingmar Jungnickel joins the Performance Process podcast to discuss Airo, a commercially available CFD-based platform designed to make aerodynamic testing more accessible, more iterative, and potentially more useful for a far broader range of riders. Instead of testing a handful of positions over an entire day, Airo promises the ability to explore multiple directions in minutes, using digital twins and cloud-based simulation. But cycling aerodynamics is not simple. Transitional Reynolds numbers, rider movement, fabric interaction, and the complexity of real-world flow all raise legitimate questions about how useful CFD can actually be in this space. That’s what this episode digs into. Ingmar brings 15 years of experience at the sharp end of performance – from WorldTour wind tunnel work to Olympic-level innovation in speed skating – and offers a detailed look at where Airo and CFD fits today, where it falls short, and where it could reshape how we approach optimisation in the future.
#41
March 5 · 38 min
Lizzie Deignan and Abby Mickey on training, parenthood, and purpose
In this special crossover episode between Performance Process and Wheel Talk, Ronan Mc Laughlin is joined by Escape Collective's Abby Mickey and former world champion Lizzie Deignan to unpack an unusual challenge. Abby has set herself the goal of returning to Mont Ventoux and riding it faster than she did during her professional career. There’s just one complication. She’s now a full-time journalist, a parent of two, and juggling the realities of normal life rather than the controlled environment of professional sport. To guide the process, Abby has asked Lizzie Deignan – recently retired world champion and now coach – to take her on as an athlete. The conversation begins with the first step of any coaching relationship: understanding the athlete. Together they discuss goals, constraints, postpartum physiology, training with limited time, the psychological side of coaching, and how performance can still improve long after a pro career ends. This episode explores a bigger question that applies to every amateur athlete: How do you pursue meaningful performance goals when life, work, and family come first? It’s the start of a project that will unfold over the coming months. And it begins with a simple but difficult question: Is it possible to beat your pro self?
#40
February 4 · 32 min
The adaptable road position
Could we benefit from different bike fits for different days? If we are riding mountains one day, flats the next, and in a breakaway the day after, does having one position for all road stages leave some performance on the table? In this episode I’m joined by Ken Ballhause, Head of Biomechanics at Pinarello-Q36.5, to unpack if there's any merit in my thinking that we could benefit to tailoring our positions to the specific demands of each day, stage, or terrain. We dig into what actually drives adaptable performance, why the real unlock is usually equipment and ergonomics rather than multiple fits, before touching on saddle design, pelvic support, crank length, and cockpit setup for the modern “aero road” posture as Ken talks us through his fit process for pros in 2026, before finally looping back to the idea there may be something in adaptable positions. We also challenge a few common bike-fit habits, including sit-bone width measuring, pressure mapping as a decision-maker, and how useful knee-over-pedal-spindle really is. The result is a systems-level look at how performance focused fitters are now thinking about position, comfort, aerodynamics, and sustainability over long races.
#39
Dec 10, 2025 · 23 min
Introducing Escape tyre testing: Get ready to rethink accepted wisdom
In this episode of Performance Process, we finally dig into the tyre-testing project that quietly consumed most of my year. Nine months, six tyre widths, hundreds of test runs, three road surfaces, four identical wheelsets, and far too many cold late-night tests than any sane person should attempt. But it was worth it. Today, Ronan is joined by John Buckley the founder of Streamlines Aero, the company behind the hardware and technical support so crucial to this testing. Together, we break down how the test protocol worked, why it’s different, and why those differences matter. We also unpack the major findings: why pressure mattered more than width in this dataset, why some long-held assumptions didn’t hold up in the real world, and how tyre temperature turned out to be one of the biggest and least appreciated variables affecting performance. This is just the beginning. Later in the episode we explain where our tyre testing goes from here and what to expect in the new year.
#38
Nov 11, 2025 · 57 min
Inside Red Bull's laser-powered aero testing with Dan Bigham and the CyclingSpy
For years, cyclists have said, “you can’t see aero.” Now Dan Bigham can. In this episode, we go inside Red Bull–Bora–Hansgrohe’s groundbreaking use of Particle Image Velocimetry (PIV), a laser-based imaging technique that effectively makes airflow around a rider visible in 3D. Dan joins Ronan and the CyclingSpy to explain how the team used helium bubbles, high-speed cameras, and class-IV lasers inside Catesby Tunnel, an old railway tunnel, to capture the first-ever full-field airflow data behind a cyclist. We unpack what PIV actually is, how it bridges CFD and real-world testing, and what it could mean for the future of aerodynamic development in cycling. From vorticity maps to quantum computing, this one’s a deep dive into the tools shaping the next generation of aero performance.
#37
Oct 29, 2025 · 30 min
How applying the Performance Process philosophy helped achieve a lifetime best performance
In this episode, Ronan applies the Performance Process philosophy to help Marcus Christie, one of the most successful Irish time trialists ever, to reimagine how to train, test, and race. Ronan and Marcus dive into the complete optimisation process behind Marcus's Nationals campaign. From bike fits and wind tunnels to injury management, heat strategies, nutrition, and radio-guided pacing, this is the inside story of how process can transform performance.
#36
Oct 8, 2025 · 26 min
Do nasal strips aid performance? Maybe.
Nasal strips are back in vogue appearing on the noses of more and more WorldTour riders and Instagram ads alike. But do they actually help you perform better, or are they just another marketing-driven marginal gain? In this episode, Ronan Mc Laughlin is joined by coach and tech writer Andy Turner to dig into the science behind the performance claims. We look at why nasal strips don’t work as claimed, the actual benefits that are never mentioned by the brands selling these strips, and when breathing through your nose can be beneficial. From VO₂ max myths and placebo effects to sleep quality, illness prevention, and the surprising potential benefit to fuelling, this conversation separates evidence from hype.
#35
Oct 1, 2025 · 25 min
Why annual training strategies are still key but now much more flexible
It’s the time of year in the northern hemisphere when many riders look back on the season just gone and start planning for the one ahead. In this episode, Ronan Mc Laughlin speaks with Tim Cusick, world-class coach, founder of BaseCamp, a global, community-driven training platform and WKO5 product leader, about how to review your past year of training and use it to shape a smarter strategy for the next. They cover why rigid, box-ticking annual plans often fall short, how to know when it’s time to move on a training phase or hold steady, and how to use data to guide decisions without being ruled by numbers.
#34
Sep 24, 2025 · 32 min
There’s no optimal crank length, but there is too long
Crank length is one of the most debated elements of modern bike fit. So-called "shorter cranks" offer a host of claimed benefits including: comfort, aerodynamics, and injury prevention. But how much shorter is short and how low should we go?In this episode, Ronan sits down with Matt Appleman, frame builder, engineer, and founder of Appleman Bicycles, to dig into the science, misconceptions, and real-world experiences around crank length. From why the industry has stuck to such a narrow range, to how shorter cranks can open hip angles and unlock more aggressive positions, this conversation explores what really matters when choosing crank length, how riders can find the range that works for them, and the minimum effective change.
#33
Sep 10, 2025 · 30 min
Why the most common answer to aero questions is 'it depends'
Arguably no topic generates more questions, or more frustrating answers, than aerodynamics. Ask which helmet, skinsuit, or wheel is fastest and the reply from those in the know is almost always the same: “It depends.” In this episode, Ronan Mc Laughlin is joined by data scientist Tom Epton to dig into why "it depends" is the only accurate answer, why aero is never a fixed number, why your CdA isn't always your CdA, and why context matters more than any marketing claim.
#32
Sep 3, 2025 · 36 min
Creatine for Cyclists? Separating the hype from the science
Creatine is one of the most researched supplements in sport, with decades of evidence showing clear benefits for strength and power athletes. But what about endurance sport, and cycling in particular? Creatine is back in the spotlight, hyped as everything from a sprint enhancer to a brain-boosting miracle. In this episode, Ronan Mc Laughlin sits down with sports dietitian and researcher Dr Alan McCubbin to cut through the noise. They explore what creatine actually does in the body, the science behind traditional and high-dose protocols, why the original studies on endurance performance might be wrong and what recent studies really show for cyclists. They also look beyond performance, asking whether creatine has a role in brain health, ageing, or recovery. If you’ve ever wondered whether creatine belongs in your supplement routine or if it’s just another short-cut-promising fad, this conversation has the answers.
#31
Aug 27, 2025 · 34 min
A dentist check-up on high carb fuelling and your teeth
We all know carbohydrates are essential for endurance performance, we also know the same gels, chews and drinks fuelling our rides could be destroying our teeth? But what should we do, can we protect our teeth and still do high-carb? In this episode, Ronan is joined by Jason Henry, a specialist in oral surgery and decorated masters cyclist, to explore the surprising connection between sports nutrition and dental health. They discuss how high-carb fuelling strategies affect our teeth, why frequency matters more than quantity, and practical ways cyclists can protect their smiles without compromising performance. From rinsing strategies to night-time recovery routines for your teeth, this conversation offers a new perspective on performance optimisation that goes well beyond watts and training zones.
#30
Aug 21, 2025 · 22 min
Could an easier warm up add 35 watts to a rider’s TT power? Yes!
How much thought do you give your warm up? Where did your warm up protocol come from? For most riders it’s a borrowed routine, something a coach prescribed, or they read online from a pro team, or just something they’ve always done. But what if your warm up is actually costing you performance instead of priming you for it? How hard should it be? And how long should it last? By asking those questions and making a few key changes to one rider’s warm up he added 35 watts to his time trial power. In this episode of Performance Process, Ronan Mc Laughlin sits down with Chris Blomfield-Brown, performance and technology specialist, to unpack why we should stop calling it a “warm up” and start thinking about it as “activation.” Together they break down: why most warm ups are counterproductive, why an individualised warm up protocol matters, how practicing your warm up can deliver huge gains, and how to time the end of your warm up with the start of your event. This episode is full of practical tips on intensity, timing, cooling strategies, and individualisation, that could change the way you think of warm-ups.
#29
Aug 13, 2025 · 37 min
What is it gut training and how can we do it?
Gut training has become one of the buzzwords in endurance sport, but is it hype or a real performance advantage? In this episode of Performance Process, Ronan Mc Laughlin is joined by accredited sports dietitian and endurance nutrition researcher Dr Alan McCubbin to break down what gut training really is, why it matters for cyclists, and how to apply it in the real world. From the science behind carbohydrate absorption and fluid tolerance to the practical protocols used by pros, they explore how to reduce gut discomfort, handle higher carb intakes, and adapt your digestive system for race-day demands. The podcast discusses much of the same topics Dr McCubbin covered in his article Gut training for cyclists: What is it and how can we do it? on EscapeCollective.com last month.
#28
Aug 6, 2025 · 31 min
A CyclingSpy post-Tour deep dive on sprinting aero and optimisation marketing
Performance Process is back after a Tour de France-shaped gap. In this episode, CyclingSpy returns to unpack the most intriguing performance trends from the Tour de France and Tour de France Femmes. From new helmet wars and front versus rear zippers, to sprinter aero testing and the mountain time trial that became a masterclass in simulation modelling and equipment selection, we explore how optimisation is shifting from behind-the-scenes intervention to full-blown marketing strategy. Plus, we tackle your questions on oversized chainrings and wet weather aero.
#27
Jul 3, 2025 · 27 min
Special ep: Bikepacking aero nerd
In this special Performance Process x Geek Warning crossover, Dave Rome grills Ronan Mc Laughlin about every technical detail from his 3,000 km unsupported lap of Ireland. From aero bag hacks and drivetrain quirks to cleat regrets and a failed light, this is a deep dive into the tech setup behind a truly personal and punishing ultra-endurance ride. Ronan shares what worked, what didn’t, and what he’d change next time – all while reflecting on how the gear supported his mission to raise awareness for food allergy research. The fundraiser is still open here, every contribution makes a real difference. • £10 provides allergy education packs for a school • £25 trains 50 teachers to support allergic kids • £100 covers a life-saving dose of treatment for a child • £1,500 funds six months on the life-changing Natasha Clinical Trial Hitting the target, could fund 20 trial places for allergic children, and take a real step toward a future where no child has to live in fear of their food.
#26
Jul 3, 2025 · 51 min
The ‘why’ behind my circumnavigation of Ireland helped me find the ‘how’ to pull it off
In this special episode of Performance Process, Ronan shares the story behind his 3,000+ km solo circumnavigation of Ireland – a ride powered not by chasing records, but by purpose. This was a deeply personal challenge to raise awareness for food allergies and support life-changing research, all while adhering to the same strict allergen-free diet his six-year-old daughter Sophia must follow daily. From the original plan of a record attempt to the emotional pivot toward solidarity and visibility, Ronan breaks down how and why the ride evolved, the symbolic meaning of circling the island, the injuries, and what it revealed about resilience and navigating life with allergies. Expect raw honesty, plenty of reflection, and the beginnings of a much bigger story. The fundraiser is still open here, every contribution makes a real difference. • £10 provides allergy education packs for a school • £25 trains 50 teachers to support allergic kids • £100 covers a life-saving dose of treatment for a child • £1,500 funds six months on the life-changing Natasha Clinical Trial Hitting the target, could fund 20 trial places for allergic children, and take a real step toward a future where no child has to live in fear of their food.
#25
Jun 11, 2025 · 22 min
Performance Process: How, when, and why to use bicarb for performance
It’s a humble kitchen cupboard staple, but sodium bicarbonate is also one of the most powerful and misunderstood tools in the endurance athlete’s arsenal. In this episode of Performance Process, Ronan Mc Laughlin is joined by Robert Gorgos – nutritionist to WorldTour teams and founder of MNSTRY – to unpack the science and practical use of bicarb. From dosage protocols to side effects, gels vs powders, recovery benefits, and whether it’s worth using for amateurs, pros, short efforts, or ultras, this episode is the definitive guide to bicarb loading in cycling. Plus, how it stacks with beta-alanine and nitrates, and what’s changing with encapsulated delivery formats.
#24
May 29, 2025 · 27 min
Think MTB tyres are faster on gravel? Think again.
Real-world testing shows suspension forks might flip the script in the gravel v MTB tyre debate. What happens when you bring WorldTour-level testing rigour to gravel? In this episode of Performance Process, Ronan sits down with performance engineer Marc Graveline to unpack a surprising result from two intensive testing blocks with pro rider Hannah Shell in the run-up to Unbound. Using drag sensors, IMUs, and a structured testing protocol, Graveline found that 40 mm gravel tyres paired with a suspension fork outperformed even wide MTB tyres, overturning one of gravel racing’s biggest equipment trends of the past two years. They dig into tyre pressure, terrain interaction, the importance of system thinking, and how optimisation on rough roads demands a rethink of conventional aero priorities. This one’s about more than just tyres—it’s about changing how we think about speed on gravel.

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