Performance Process

• The hidden dangers of concussion

  In this episode, Ronan Mc Laughlin sits down with Thomas Fallon, a clinical specialist, musculoskeletal physiotherapist, sports medicine researcher at Queen’s University Belfast and PHD candidate in cycling injury epidemiology, to uncover the reality of concussions in the sport.We dive into what is a concussion, how to spot one, what to do and why road cycling has the highest rate of head, neck, and face injuries among all disciplines but one of the lowest reported concussion rates. We discuss the symptoms and why they often go unnoticed. We also discuss what riders need to know about proper diagnosis and recovery.From real-world experiences to the latest research, Fallon lays out what needs to change to protect cyclists from long-term neurological damage. If you ride, race, or simply care about athlete health, this is an episode for you.Podcast outline:Introduction to Thomas Fallon and His Research (00:00)Ronan Mc Laughlin introduces Thomas Fallon, a researcher at Queen's University of Belfast, focusing on injury and illness surveillance in professional cycling.Thomas Fallon's research includes a large-scale study tracking over a million kilometres of racing and training to assess injury rates and safety in pro cyclists.Thomas's work highlights the low reported rates of concussions in road cycling despite high rates of head, neck, and face injuries.Ronan emphasises the importance of understanding concussions in cycling and the need for better protocols and awareness.Thomas Fallon's Background and Career (04:30)Thomas Fallon shares his background in cycling, including his competitive career and education in sports science and physiotherapy.He discusses his work with the Irish team at the Paralympics and his current PhD focused on developing an injury surveillance system for professional cycling.Thomas mentions collaborations with the UCI on injury surveillance projects, including the World Championships and downhill mountain biking.Thomas Fallon's Personal Experience with Concussions (08:15)Thomas recounts his own experience with a severe concussion in France, where he lost consciousness during a transfer between hospitals.He discusses the challenges of diagnosing concussions, especially when athletes hide symptoms, and the importance of increasing awareness among younger athletes.Thomas presents his master's thesis on athletes' knowledge and attitudes towards concussions, highlighting the willingness of younger athletes to hide symptoms.He shares his involvement in developing concussion education programs for underage athletes in Ireland, emphasising the importance of educational content and role models.Understanding Concussions and Their Symptoms (13:20)Thomas explains that concussions are mild traumatic brain injuries caused by blows or jolts to the head, leading to short-lived neurological deficits.He describes the pathophysiology of concussions, including axonal shear, chemical changes, and potential swelling in the brain.Thomas emphasises the importance of symptom presentation in diagnosing concussions and the challenges of diagnosing concussions in cycling due to the transient nature of symptoms.He discusses the role of environmental factors and the need for context in diagnosing concussions, especially in road cycling.Challenges in Diagnosing and Managing Concussions (19:45)Thomas highlights the challenges of diagnosing concussions in cycling, including the lack of on-site evaluations and the need for post-event and next-day evaluations.He discusses the importance of providing context to medical professionals to aid in diagnosing concussions.Thomas shares an example of a Scottish rugby player who passed a head injury assessment but was removed from play due to symptoms, illustrating the complexity of diagnosing concussions.He emphasises the need for a protocol that includes on-site evaluations, post-event evaluations, and next-day evaluations to ensure proper diagnosis and management of concussions.Long-Term Risks and Complications of Concussions (28:17)Thomas explains the risks of having multiple concussions, including the potential for rapid swelling of the brain and severe complications.He discusses the link between concussions and chronic traumatic encephalopathy (CTE), a neurodegenerative condition associated with repetitive subconcussive impacts.Thomas highlights the importance of managing concussions to prevent long-term complications, including depression, anxiety, and post-concussion syndrome.He shares a case of a US track rider, Kelly Caley, whose father linked her suicide to post-concussion syndrome, emphasising the need for increased awareness and support for athletes with concussions.Cultural and Educational Aspects of Concussions in Cycling (33:40)Thomas discusses the cultural component of cycling, where riders were once applauded for toughing out injuries, and the shift towards acknowledging the seriousness of concussions.He emphasises the importance of education in increasing awareness about concussions among riders, coaches, and medical staff.Thomas highlights the role of riders speaking out about their experiences with concussions in raising awareness and improving management practices.He discusses the need for better diagnostic tools and the potential use of technology, such as head impact sensors and video analysis, to improve concussion screening and management in cycling.Improving Concussion Safety in Cycling (43:20)Thomas suggests the need for an injury surveillance framework to quantify and address concussions in cycling.He discusses the potential use of head impact sensors and other technological advancements to improve concussion screening and management.Thomas emphasises the importance of collaboration between data scientists, medical professionals, and cycling organisations to develop and implement effective concussion management protocols.He highlights the need for education and awareness at all levels of cycling, from grassroots to professional, to ensure proper management of concussions.Practical Steps for Managing Concussions (48:05)Thomas outlines the steps a cyclist should take immediately after a crash, including requesting medical evaluation and commencing 48 hours of rest.He describes the return-to-sport protocol, which involves gradually increasing activity levels and monitoring symptoms to ensure a safe return to training and competition.Thomas emphasises the importance of considering the specific demands of different cycling disciplines in the return-to-sport protocol.He discusses the need for a multi-disciplinary approach to managing concussions, including psychological support and a graded return to sport.Final Thoughts and Recommendations (56:50)Thomas reiterates the importance of erring on the side of caution when suspecting a concussion and seeking medical evaluation.He emphasises the need for increased awareness and education about concussions at all levels of cycling to ensure proper management and prevention.Thomas highlights the role of technology and data in improving concussion management and the importance of collaboration between various stakeholders.He concludes by encouraging listeners to prioritise their health and seek medical advice when in doubt about concussions.

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  32:35
• Special ep: Gear that survives the 1,300 km Atlas Mountain Race

  In this special episode, we chat with Ultra-Distance specialist Kevin Benky Benkenstein on his bike and gear selections for a recent race across the Moroccan Atlas Mountain Range. That big ride is the Atlas Mountain Race (AMR), a beast of a ride that covers some 1,300 km with 23,000 m of elevation. It covers every surface imaginable, and both rider and bike are tested thoroughly in the little over four days that it took him to complete (good enough for a tied third-place finish in the men’s).Designed to accompany an article that Kevin wrote for Escape Collective, this chat covers why a full-suspension frame ended up being the pick, why such trail-focussed tyres were selected, drivetrain choices, and plenty of geeky insight.Enjoy! Oh, and don’t forget to check out escapecollective.com for the full write-up (or at least to see some photos).

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  20:26
• Big Gear Work - Does torque training aid performance & how?

  Big gear work, on-bike strength work, SFR (Salite Forza Resistenza), torque training, whatever name you choose – sticking it in a big gear and grinding away at low cadence has been a staple of our training for generations. A training favourite of many coaches and riders alike, torque training is again attracting attention as videos of pros mashing huge gears do the rounds on social media.But is torque training a powerful tool for improving strength and endurance, or just another training fad? While some swear by it for developing muscular endurance and fatigue resistance, others argue the science behind it is inconclusive.To break it all down, we spoke with Neal Henderson, a renowned coach and founder of the Apex Performance Centre on this week’s episode of the Performance Process podcast. Henderson has coached world champions, Olympic medalists, and Tour de France riders, making him one of the leading experts on training methodologies. In the podcast and this article, we explore what torque training really is, how it differs from strength training, and whether it should have a place in your training plan.

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  26:17
• Real world MTB vs gravel tyre testing & how to DIY-test your own setup

  Are mountain bike tyres actually faster than gravel tyres? Recent trends suggest they might be, with top gravel pros maxing out tyre clearance and opting for wider MTB tyres in major races. But do the claims hold up in real-world conditions?In this episode, we dive deep into the numbers with John Karrasch, a bike fitter, physiotherapist, performance tester, and Escape Collective member who has been conducting his own field testing using the Chung Method.Unlike traditional drum tests, which measure rolling resistance in controlled lab conditions, John’s testing focuses on real-world gravel surfaces, combining rolling resistance, aerodynamics, and surface effects.We explore:The surprising results that challenge long-held assumptions about gravel tyre performanceWhy traditional rolling resistance tests might not tell the full storyHow real-world testing methods like the Chung Method workThe impact of tyre width, casing compliance, and aerodynamics on speedWhat these findings mean for your own gravel bike setupIf you’re serious about tyre selection for gravel, or just want to know if you can enjoy the grip and puncture resistance of a wider tyre without the speed penalty you might expect this episode (paired with our earlier deep dive with Robert Chung) is essential listening.Timestamps:0:00 - 3:30: IntroductionRonan introduces the episode and guest, John Karrasch.Overview of the episode’s focus: real-world gravel tyre testing.Karrasch’s background as a bike fitter, physiotherapist, and coach.3:30 - 8:00: The inspiration for tyre testingKarrasch shares his initial surprise at how fast MTB tyres felt on gravel.The influence of pro riders like Keegan Swenson and Payson McElveen running MTB tyres in gravel races.Questioning whether wider MTB tyres are genuinely faster or if perception plays a role.8:00 - 13:45: The testing method: Why use the Chung Method?Introduction to the Chung Method (Virtual Elevation Testing) for real-world tyre testing.How the method isolates rolling resistance and aerodynamics.Why drum tests don’t fully capture real-world tyre performance.Karrasch’s approach to controlling variables like rider position, kit, and environmental factors.13:45 - 20:20: The tyre lineup and test surfacesTyres tested:Continental Terra Speed 45 mmContinental Terra Hard Pack 50 mmContinental Race King 2.2”Vittoria Peyote XC Race 2.4”Maxxis Aspen 2.4”Schwalbe Thunder Burt 2.1”Explanation of the three gravel categories used for testing.20:20 - 30:00: Results: What’s actually fastest?The Continental Race King 2.2” outperforms traditional gravel tyres on Category 2 gravel.The Vittoria Peyote 2.4” performs best on rougher Category 3 terrain.Schwalbe Thunder Burt 2.1” initially strong, but Peyote overtakes it on chunkier surfaces.Discussion on why wider tyres reduce rolling resistance more than expected.30:00 - 38:00: Surprising findings & key takeawaysRolling resistance matters more than weight or aerodynamics in gravel racing.MTB tyres outperform gravel tyres more consistently than expected.The role of tyre casing compliance in real-world conditions.38:00 - 45:00: Challenging traditional tyre rankingsHow lab-based rolling resistance tests fail to predict real-world performance.The disconnect between drum test rankings and on-road results.The impact of tyre pressure, terrain variability, and casing flex.45:00 - 54:30: Why Chung Method testing is challengingThe importance of controlling for variables like body position, wind, and road surface.Common mistakes testers make when interpreting results.Why Karrasch doesn't use a baseline tyre for each test session.54:30 - 1:05:00: What this means for gravel ridersShould gravel riders reconsider tyre width?How to apply this data to race-day tyre selection.The importance of personal testing and adaptation.1:12:30 - End: Final reflectionsClosing thoughts on why real-world testing matters.The importance of nuanced discussions in gravel tyre selection.

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  31:45
• Forget what the internet says - any training model works

  In this episode of Performance Process, Ronan Mc Laughlin is joined by Jem Arnold, a PhD candidate in exercise physiology at the University of British Columbia, physiotherapist, endurance coach, and Escape Collective member. Crucially, Arnold is also a co-author of the latest meta-analysis on Training Intensity Distribution (TID), a deep dive into whether polarized or pyramidal training truly leads to better endurance performance.If you’ve ever wondered whether you’re doing too much Zone 2, not enough intensity, or if your training should mimic what the pros do, this episode has answers. Arnold and Mc Laughlin cut through the noise to reveal:Does training intensity distribution really impact VO2 max and time trial performance?Why elite and amateur athletes may need different approaches (and why copying the pros isn’t always the best idea).Why obsessing over training percentages can backfire—and a simpler way to structure your sessions.How to apply these findings to your own training, no matter your experience level.Whether you're a data-driven athlete or just looking to train smarter, this episode will help you move past the TID debate and focus on what really drives endurance performance.

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  28:18

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