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.

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.

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.

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.

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.

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.

Is heat training the next big performance unlock, or just another way to cook yourself?

In this episode of Performance Process, Ronan Mc Laughlin sits down with elite coach Jacob Tipper to unpack the science, applications, and pitfalls of heat training. They dive into what actually happens to your body in the heat, the potential gains in plasma volume and haemoglobin mass, and why more athletes are turning up the temperature even in cold climates. From WorldTour race prep to age-group applications, the conversation blends physiology, practical protocols, and hard-earned lessons from coaching athletes like Ben Healy and working with Dan Bigham in preparation for his successful Hour Record attempt. If you’ve ever wondered about heat training, this is the episode for you.

Part 2 of our listen back to when JP Ballard of SwissSide joined us for part one of our Performance Process deep dive into all things aerodynamics.

Ballard is founder and CEO of aerodynamics specialists Swiss Side. The Swiss company produces wheels and aero calf sleeves, but the majority of its work is in offering its aerodynamic expertise to other manufacturers in the cycling industry. He had also sat down with us in January 2024 to record three hours worth of discussion and advice on aerodynamics and performance.

In part 2 we discuss if lower and narrower is slower or faster, acid tests for assessing aero marketing, and why aero matters regardless of what speed we ride at, even uphill.

We then delve into where’s best to spend your money chasing aero gains, the best bang for the buck, so to speak. Finally, perhaps the biggest takeaway is that JP doesn’t believe the rule of 105 is as critical as we once thought