The Roadman Cycling Podcast

Think age is slowing you down? Not so fast! Discover the secrets to improving your cycling after 40 with tips from legendary coaches. Learn about the power of polarized training, strength work, and proper recovery to reverse fitness decline. Explore the importance of VO₂ max and muscle maintenance, plus how nutrition plays a key role in recovery. It's never too late to challenge age-related limitations and elevate your cycling game!

Cyclists often overlook crucial mistakes that can hinder their performance. Fueling properly is vital, especially balancing carbs and weight goals. Gear selection and mastery also play a pivotal role in getting the most out of rides. Strength training isn't just for gym folks; it's essential for boosting endurance and preventing injuries. Recovery methods, both active and passive, are key for performance enhancement. Dive into effective pacing techniques and learn how small adjustments can lead to significant improvements on the bike.

Shannon Malseed, a former pro cyclist turned mindset advocate, shares her inspiring journey of leaving elite sports for a more authentic life. She discusses the hidden costs of high achievement and the pressures of societal expectations. Shannon challenges conventional notions of success, focusing on personal fulfillment over sacrifice. The conversation touches on navigating identity, self-worth, and the transformative power of belief. Ultimately, it’s about finding joy in the everyday process of being true to oneself.

In this engaging discussion, Christian Schrot, performance coach at Team Jayco AlUla, reveals the unexpected truth that training too hard may be counterproductive for cyclists. He dives into the 80/20 polarized training model, emphasizing the need for consistency over intensity. Schrot also explores innovative training metrics and the importance of personalized energy management for optimizing performance. Listeners learn how striking the right balance between intensity and frequency is vital to avoid burnout while ensuring enjoyable cycling experiences.

Once celebrated for its premium cycling apparel, a once-cool brand now faces financial turmoil and store closures. The conversation dives into the pitfalls of discount culture and over-expansion, exploring how losing its core identity led to a dramatic fall from grace. Listeners are treated to insights on brand loyalty and the challenges of engaging a new generation of cyclists. Despite setbacks, there are glimmers of hope for reinvention and recovery in a post-pandemic cycling landscape.

Alex Wild, an elite gravel racer fresh from the 2025 Unbound 200, shares thrilling insights from one of the world's toughest races. He dives into race strategy, discussing the chaos of the early break and the dynamics of chase groups. Alex candidly reflects on what went right and wrong, revealing lessons on bike setup and nutrition. The conversation also touches on the pressures of competitive gravel racing and the sport's evolving landscape, balancing serious competition with its wild spirit.

What happens when one of the most aero-conscious cyclists in the world heads into a wind tunnel? Dylan Johnson teamed up with performance experts at Rule 28 to test his gear, position, and aero gains — and the results were surprising. In this episode, Anthony sits down with Sam from Rule 28 to unpack what really happened in the tunnel, what changes they made to Dylan’s setup, and what everyday riders can learn from it. From skinsuits and sock height to helmet shapes and position tweaks, this is a must-watch for anyone chasing free speed. If you’re curious how marginal gains add up, or want to know what WorldTour-level testing looks like, this episode is for you.To join our 7 day email full of science-backed knowledge on Strength Training — tailored for cyclists in their 30s, 40s, 50s and beyond go to www.roadmancycling.com/getstrongThe podcast wouldn't be possible without our amazing sponsors:Surfshark - Online security starts with a VPN and I trust Surfshark. Go to https://surfshark.com/roadman and use code roadman at checkout to get 4 extra months of Surfshark VPN.NOMIO is clinically proven to:Lower lactate levels, Reduce oxidative stress, Improve training adaptations And deliver a noticeable boost from the very first dose. Go to www.drinknomio.com and check out this game changing supplement. 4iiiiReady to elevate your cycling game? Trust the 4iiii PRECISION 3+ Powermeter—precision, performance, and peace of mind, all in one.Learn more by visiting http://www.4iiii.comBIKMO Whether it’s theft, damage, crashes, racing or travel, Bikmo’s got your back. Their in-house claims team makes the process fast and painless, and here’s the kicker — with 50% off multi-bike cover, you can protect all your bikes, and even your family’s or mates’ bikes, under one simple policy.Make sure you’re covered - check the details in your policy docs. T&Cs apply.Head over to https://bikmo.com/uk/ and use the code ROADMAN to get covered & save money.REAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/

After a decade of skepticism, a cyclist shares his surprising experience with creatine. The discussion uncovers both performance gains and concerns about weight. It dives into the science behind creatine, revealing its benefits for high-intensity efforts while tackling common myths. Listeners learn how creatine can enhance recovery and muscle preservation, especially for endurance athletes. Finally, the conversation highlights creatine's affordability compared to other supplements, making it an intriguing option for cyclists at all levels.

We got weight loss wrong - In this episode, we speak with the performance nutritionist behind top WorldTour teams like INEOS Grenadiers, EF Education, and Uno-X. He reveals why the traditional “lighter is faster” mindset is holding cyclists back. If you’ve been dieting for cycling performance, you might be sacrificing power, endurance, and recovery. This expert coach explains how fuelling correctly—not restricting—is the real key to riding stronger and faster. Whether you're racing, training, or just riding for fun, this insight could change how you eat and ride forever. Don’t miss what the Team INEOS coach reveals about why it's time to ditch outdated dieting strategies and focus on performance-first nutrition.David's company HEXIS are working with multiple World Tour Teams (plus loads of other elite athletes). To go check out their amazing platform go to https://www.hexis.live/To join our 7 day email full of science-backed knowledge— tailored for cyclists in their 30s, 40s, 50s and beyond go to www.roadmancycling.com/getstrongIf you liked this video you will love our other video "Secret To Zone 2 Training - Dose, Frequency & Duration" - https://www.youtube.com/watch?v=qt6tF-GwFEwTo calculate your tyre pressure you can use our free calculator here https://www.roadmancycling.com/membersThe podcast wouldn't be possible without our amazing sponsors:4iiiiReady to elevate your cycling game? Trust the 4iiii PRECISION 3+ Powermeter—precision, performance, and peace of mind, all in one.Learn more by visiting http://www.4iiii.comBIKMO Whether it’s theft, damage, crashes, racing or travel, Bikmo’s got your back. Their in-house claims team makes the process fast and painless, and here’s the kicker — with 50% off multi-bike cover, you can protect all your bikes, and even your family’s or mates’ bikes, under one simple policy.Make sure you’re covered - check the details in your policy docs. T&Cs apply.Head over to https://bikmo.com/uk/ and use the code ROADMAN to get covered & save money.REAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/

Alex Wild returns to the podcast to reveal his setup for Unbound 200 — one of the toughest gravel races on the calendar. This isn’t just a gear list; it’s a detailed look at the decisions that help riders go fast — not just finish — over 200 miles of rugged Kansas terrain. And this year Alex is breaking gravel rules. From tyre pressure and drivetrain choice to fuelling, hydration, and kit, Alex explains the reasoning behind every part of his build. We also dig into debates like 1x vs 2x, aero vs comfort, and the mental strategies needed to stay focused deep into the race. Whether you're racing Unbound or just curious how elite riders prepare, this is a practical, honest breakdown from someone who’s done it at the sharp end.To calculate your zones or tyre pressure you can use our free calculator here ⁠⁠⁠⁠⁠⁠⁠https://www.roadmancycling.com/members⁠⁠⁠⁠⁠⁠⁠Our S&C Plan - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.roadmancycling.com/strengthandconditioning⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The podcast wouldn't be possible without our amazing sponsors:If you would like to join Anthony & Sarah and race the L'Etape by Tour de France event in Las Vegas go to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://lasvegas.letapebytourdefrance.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use the following code to get a 20% discount at checkout! -  Roadman20REAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://reapbikes.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠4iiii Powermeter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The PRECISION 3+ Powermeter from 4iiii is a compact yet powerful unit & is  packed with features that set it apart, including integration with Apple’s Find My network PLUS It's got up to 800 hours of battery life.Learn more by visiting⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠4iiii.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠To calculate your zones or tyre pressure you can use our free calculator here ⁠⁠⁠⁠⁠⁠⁠https://www.roadmancycling.com/members⁠⁠⁠⁠⁠⁠⁠Our S&C Plan - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.roadmancycling.com/strengthandconditioning⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠