Performance Process

By: Escape Collective
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  • Summary

  • 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/member/ to become a member and gain access to the full episodes!
    2022 Escape Collective
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Exercise & Fitness Hygiene & Healthy Living
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Episodes
  • Real world MTB vs gravel tyre testing & how to DIY-test your own setup

    Real world MTB vs gravel tyre testing & how to DIY-test your own setup
    Feb 20 2025
    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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    32 mins
  • Forget what the internet says - any training model works

    Forget what the internet says - any training model works
    Feb 14 2025

    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 mins
  • Robert Chung on using the ingredients available for homemade aero testing

    Robert Chung on using the ingredients available for homemade aero testing
    Feb 6 2025

    In this episode of Performance Process, Ronan Mc Laughlin and Caley Fretz discuss some updates planned for the podcast.

    Then Ronan sits down with Robert Chung, the creator of the Chung Method, a revolutionary way to aero test without a wind tunnel. They explore how this virtual elevation method has made aero testing more accessible, allowing cyclists to optimise their setups using real-world data.

    Robert breaks down the math, principles, and practical applications of the method, including its surprising role in the shift toward wider tyres and lower pressures. The conversation covers common mistakes in aero testing, how to refine your testing protocol, and why real-world conditions often beat lab data. This episode is packed with insights on how to start and then fine-tune your testing.
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    28 mins

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