Latest Research on Altitude Training (& what the pros are doing)
Release Date: 05/14/2025
Thank you
Road Cycling Academy Podcast
Just a quick podcast note to say thank you for your support in 2025. This road cycling training podcast only really started 12 months ago. We've gone from 10's of downloads per episode to thousands. So now is the time for a reset and reresher, with the view to come back in 2026 with a fresh look/listen and an improved podcasting platform. About the RCA:
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Group Rides: Boost, Burden, or Both for Your Cycling Potential?
Road Cycling Academy Podcast
Summary The conversation delves into the significance of structured training in sports, particularly focusing on how managing intensity can lead to better performance outcomes. It highlights the importance of recovery and adaptations over time, while also addressing the complexities introduced by variability in training methods that comes with group riding. Takeaways Structured training is essential for performance success. Managing intensity is crucial for recovery and adaptations. Variability in training can complicate performance outcomes. A well-structured plan can lead to...
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Boost V02 Max with Decreasing Interval Training (*Research Paper)
Road Cycling Academy Podcast
In this RCA Podcast episode, Cam Nicholls is joined by RCA coach and science expert Ben Treble, who dials in from the middle of outback Australia to unpack a brutal but fascinating VO2 max session: high-intensity decreasing interval training. This workout comes from a 2020 research paper and flips the classic VO2 script — starting with longer efforts and progressively shortening the work intervals while also reducing the “recovery” time. The goal? 👉 Spend more time above 90% VO2 max for better aerobic adaptations, without endlessly grinding through 4–5 minute repeats. Research...
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Life as a Directeur Sportif (Matt Wilson on Orica GreenEDGE *2014-2020)
Road Cycling Academy Podcast
Summary The conversation delves into the intricate logistics involved in organising a cycling race, particularly a Grand Tour, highlighting the challenges of managing teams and maintaining motivation in a high-performance environment. Through the lense of a Sports Director / Directeur Sportif. In this case, Matt Wilson, who was the Directeur Sportif for Orica Green Edge from 2013/14 - 2020. Takeaways Cycling races involve complex logistics with multiple vehicles and staff. Managing a cycling team requires keeping everyone motivated and happy. Creating a cohesive vision among diverse...
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The ProVelo Super League & Reviving Australia's Competitive Cycling Scene
Road Cycling Academy Podcast
Summary In this episode, Matt Wilson, co-founder of the Pro Velo Cycling League, discusses the inception and purpose of the league, the challenges faced by Australian cycling, and the cultural shifts affecting competitive cycling. He shares insights from the league's first season, innovations planned for the future, and strategies for funding and sponsorship. The conversation also touches on the importance of engaging viewers through content creation and the league's commitment to fostering international participation in cycling events. Provelo webite: Takeaways The Pro Velo...
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Pacing a Fondo Like a Pro: Strategy, Fuel, and On-the-Day Decisions
Road Cycling Academy Podcast
In this episode of the RCA Podcast, Cam Nicholls sits down with Head Coach Ryan Thomas to break down how to pace a Gran Fondo—from the night-before plan to the final sprint. Fresh off a grass-podium at the World Fondo Championships, Ryan shares the exact playbook he used on a course that opened with a 10 km climb, featured brutal crosswinds, and finished fast along the coast. You’ll learn how to organise your race day (start-time math, breakfast timing, warm-up activations, clothing), how to read the course and wind to conserve energy, and how to choose the right effort on long climbs so...
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How to Achieve World-Class Results on Just 8 Hours of Training Per Week
Road Cycling Academy Podcast
In this episode of the RCA Podcast, Cam Nicholls sits down with RCA Head Coach Ryan Thomas to unpack how Ryan managed to secure a top-5 finish at the Men’s Fondo World Cycling Championships—while averaging only 8 hours of training per week. Ryan opens up about balancing full-time coaching, family life with a young child, and the constant setbacks of illness earlier in the year. Despite the challenges, he pieced together a 12-week block of smart, targeted training that pushed his threshold power back up, sharpened his VO₂ max, and prepared him for the critical climbs on race day. From the...
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Wrap Up Chat from Fondo World Champs 2025 (Lorne, VIC Australia)
Road Cycling Academy Podcast
Summary In this general-discussion episode, we unpack the 2025 World Champs Fondo edition of Amy’s Gran Fondo in Lorne, Victoria—what the day felt like from the start corrals to the coastal finish. We cover the course flow (early climb, rolling mid-section, fast finale), the wild wind and sketchy descents, bunch dynamics, and how the event logistics stacked up this year. Inside the episode: Event vibe & logistics: Registration, start grid, road closures, aid stations, neutral support, and crowd energy. Course & conditions: Key climbs, crosswinds/tailwinds along the coast, and...
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Why Road Bike Sizing Charts Don't Work (Bike Fitter Explains)
Road Cycling Academy Podcast
Summary In this conversation, expert bike fitter Neil Stambry discusses the inadequacies of road bike sizing charts and emphasizes the importance of individual differences in bike fitting. He explains how factors like flexibility, body proportions, and personal comfort can significantly affect the choice of bike size and model. The discussion highlights the necessity of professional bike fitting to ensure optimal comfort and performance for cyclists. Bike Fit Fundamentals: 15% Off code (first 10 people): RCAYouTube15BFF Takeaways Road bike sizing charts often fail to account for individual...
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Big Gains, Small Hours: Cycling Personal Bests on 5 Hrs/Week
Road Cycling Academy Podcast
Summary In this episode of the RCA Podcast, expert bike fitter and sports physiotherapist Neill Stanbury discusses his recent performance improvements despite a reduced training load. He shares insights on the impact of dietary changes, weight training, and the importance of understanding insulin resistance in optimizing cycling performance. The conversation highlights how strategic adjustments in training and nutrition can lead to significant gains, even with limited time for workouts. Takeaways Achieving best performance on reduced training hours is possible. Dietary changes, including...
info_outlineIs altitude training still the secret weapon for cyclists—or has the science changed? In this episode, we explore the latest research on altitude training and its impact on cycling performance.
We'll cover:
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How altitude training works and why it improves endurance, power, and recovery
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The latest scientific insights on hypoxic training methods—live high, train low, intermittent hypoxia, and more
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Practical strategies for incorporating altitude training into your cycling plan (even if you don’t live near the mountains)
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Who should (and shouldn't) use altitude training for maximum gains
If you're curious about boosting your red blood cells, VO2 Max, and stamina using altitude, this episode is your go-to guide.
For more information from the Road Cycling Academy - (RCA), including blogs from our renowned road cycling coaches, head to our website.