Episode 21: Does Starting Slower Actually Make You Faster in a Gran Fondo?
In this episode of the Cycling Science Podcast, Professor Richard Davison speaks with Dr. Fran Oficial Casado of the Universidad de Valencia about pacing in long, mountainous Gran Fondo events. Using data from the Quebrantahuesos race, they discuss why starting too hard early can damage performance later, why lower pacing variability is linked with better results, and what recreational cyclists can learn from endurance research.
Fran shares how his background as a swimmer, triathlete, coach, and researcher led him to study pacing, and he offers practical advice for riders and coaches: start very conservatively, trust perceived effort, and make smarter decisions about when to push and when to hold back.
If you race Gran Fondos or long climbs, this conversation will help you think differently about pacing, fatigue, and strategy.
Reference: Sánchez-Jiménez, J.L., Priego-Quesada, J.I. and Oficial-Casado, F. (2026) ‘Pacing strategies in Gran Fondo cycling: a large-scale analysis of the Quebrantahuesos race’, Sport Sciences for Health, 22(3), p. 236. Available at: https://doi.org/10.1007/s11332-026-01828-0 (https://doi.org/10.1007/s11332-026-01828-0). (https://doi.org/10.1007/s11332-026-01828-0.)
19 Jun 2026
'Beyond Watts per Kilo: What the Data Can't Tell You About Future Pros' with John Wakefield
Every year hundreds of talented young cyclists compete for a handful of world tour contracts. For decades, selectors relied on race results and raw power numbers. John and colleagues built a new framework — the Compound Score — that predicts podium performance with 83% accuracy. But the most important factors, he argues, still can't be measured at all.
John Wakefield is highly experienced and well known for his broad expertise in cycling science. He is currently the Director of Coaching, Sports Science and Technical Development at Red Bull – BORA – hansgrohe World Tour cycling team. Before this, he spent four seasons with UAE Team Emirates, with the role of Performance Coordinator and Coach.
John’s expertise spans two decades, earning him multiple accolades, working with Multiple Tour de France and Cape Epic winners, World Champions and numerous National titleholders, while being an advocate for developing youth riders and shaping their careers.
In addition, John manages the Science to Sport performance laboratory based in Girona, Spain. In his free time, he remains active in the cycling community, contributing his insights through interviews and articles in sports science publications.
Leo, Spragg, Wakefield & Swart (2022). The Compound Score in elite road cycling. Journal of Science and Cycling. https://www.jsc-journal.com/index.php/JSC/article/view/733 (https://www.jsc-journal.com/index.php/JSC/article/view/733)
5 May 2024
Episode 19 - Interview with Prof Rob Lamberts - Reliability of Recovery Heart Rate Variability
In this episode I interview Prof Rob Lamberts and we discuss his recent publication ‘Reliability of Recovery Heart Rate Variability Measurements as Part of the Lamberts Submaximal Cycle Test and the Relationship with Training Status in Trained to Elite Cyclists’. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-023-05385-z.
Prof. Rob Lamberts, head of Research at the Division of Movement Science and Exercise Therapy at Stellenbosch University, is renowned for his work in high-performance cycling, focusing on optimizing training prescriptions to manage fatigue and prevent overreaching. With a PhD from the University of Cape Town, where he developed the Lamberts Submaximal Cycle Test, Rob is a leading applied exercise physiologist and expert in cycling physiology. He serves as an associate editor for the International Journal of Sports Physiology and Performance, contributes as a Scientific board member to the European College of Sport Science, and has collaborated with top cycling teams and associations. Lamberts boasts over 100 peer-reviewed publications, a Scopus h-index of 26, and more than 2300 citations.
Consider attending the European College of Sport Science Congress in Glasgow 2-5th July https://sport-science.org/index.php/congress/glasgow-2024. I am the President of the congress and Rob will be there too.
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