- 10
- Episodes
- 6
- Ratings
- Weekly
- Cadence
- 2026
- First episode
About Morpheus Cycling
The Morpheus Cycling Podcast is hosted by former professional cyclists Norman Alvis and Arne Peters. The show helps cyclists achieve their performance goals while getting more joy out of riding. Norman and Arne provide actionable advice, grounded in real life experience.
- Publisher
- Arne Peters
- Category
- health & fitness · sports
- Language
- en
- Explicit
- No
- First episode
- 4 Aug 2026
- Latest episode
- 20 Oct 2026
Latest episodes
10 episodes in the feed.
20 Oct 2026
#10 | Cycling Strategy | How To Beat Riders Who Are Stronger Than You
You don’t have to be the strongest rider in the peloton to cross the line first. In Episode 10 of the Morpheus Cycling Podcast, former pro Norman Alvis and Arne Peters break down essential race tactics. From beginner bunch positioning and draft conservation to advanced breakaway games, leadouts, and echelon warfare. Learn how to stop wasting watts, read the pack like a pro, and outsmart competitors who have more power than you. Follow us on Instagram: Norman Alvis (https://www.instagram.com/crit_master/) Arne Peters (https://www.instagram.com/arnepeters95/) Join the community: Morpheus Cycling Community (https://www.skool.com/morpheus-cycling/about) Chapters 00:00 – Teaser: Sprinting Realities & Racing Frustrations 00:50 – Introduction: Episode 10 & Race Strategy for Cyclists 01:33 – The Peloton as a "Market Force" 03:03 – Course Preparation & John Tomac's "Special Test Sections" 05:22 – Learning by Doing: Why Real Racing Trumps Theory 06:41 – Norman’s First Race: Pinky’s Road Race in Northern California 08:04 – Arne’s Early Races & Inexperienced Peloton Chaos 10:22 – The "Amoeba" Effect: Reading Pack Movement & Wind 13:30 – Tailgunning & Getting Lapped: Norman at the 1984 Coors Classic 16:27 – Using the Bunch as a Teammate to Conserve Energy 17:23 – Racer Mindset: The "Killer Instinct" vs. Tactical Calculation 21:47 – Social Dynamics in the Pack & The Wheelsucker Dilemma 24:47 – Energy Conservation & The "Mayonnaise" Early Breakaway 28:26 – Reading Your Competitors & Sizing Up Start Lists 32:20 – Checking Your Ego: Hero Moves vs. Passive Mistakes 34:48 – Accepting Form Limits & The Reality of Low Win Rates 36:08 – Pack Positioning & Guarding the Inside Line in Corners 38:02 – Subtle Body Language & Building a Trusted Wheel Reputation 40:24 – Standing Your Ground: Earning Respect in the Bunch 43:08 – Breakaway Tactics & Small Group Dynamics 46:09 – Playing the Team Card: Racing to Win vs. Racing for 2nd 49:30 – Collective Momentum: When the Peloton Decides to Chase 51:01 – Anatomy of a Leadout: Momentum, Positioning & The Crescendo 53:59 – Crosswind Warfare: Dutch Echelon Tactics 57:27 – The Echelon "Gatekeeper" Role 1:00:21 – Psychological Warfare: "Race Face" & Projecting Weakness 1:03:04 – Outro & Closing Reflections
13 Oct 2026
#9 | Training Zones | Cycling Lab Science vs. Real-World Racing
Norman and Arne break down cycling training zones and how to actually use them. After a quick recap of Norman’s recent races, they discuss how to get the most out of your rides when you're short on time, why going too hard on easy days hurts your progress, and how to prepare for real-world races rather than just chasing numbers on a screen. Follow us on Instagram: Norman Alvis (https://www.instagram.com/crit_master/) Arne Peters (https://www.instagram.com/arnepeters95/) Add 10 Watts to your FTP in 30 days: Morpheus Cycling Community (https://www.skool.com/morpheus-cycling/about) Chapters 00:00 – Intro Teaser: Unconventional Training & The Power of Belief 01:25 – Welcome to Episode 9: Training Zones Overview 02:02 – Norman's Masters Track World Championships Recap & Aero Improvements 06:16 – New Off-Season Mobility & Core Muscle Activation Routine 08:05 – Demystifying Training Zones: Physiological Markers (LT1, LT2, VT1, VT2) & The 3-Zone Model 14:25 – Zone 1 (Active Recovery) vs. Zone 2 (Aerobic Endurance) 17:46 – The Zone 2 Hype vs. Training Strategies for Time-Crunched Cyclists 19:22 – Minimum Effective Dose of Zone 2 & Spacing Out High-Volume (20-Hour) Weeks 29:28 – Tempo vs. Sweet Spot: The Cost of Riding in the "In-Between" Intensity 36:18 – How Blurring the Easy Days Compromises High-Intensity Quality 38:33 – VO2 Max & Anaerobic Capacity: Workout Design & Accumulated Time in Zone 43:18 – VO2 Max Periodization: Weekly Consistency vs. Concentrated Training Blocks 48:48 – Customizing Training to Rider Strengths and Specific Target Events 51:37 – Lactate Threshold Mechanics & Structuring Workouts to Raise FTP 57:56 – Bridging the Science to Race Reality: Late-Race Surges & Durability 1:04:16 – Closing Thoughts: Why "Different is Better Than Better" & Episode Outro
29 Sept 2026
#8 | Stop Blowing Up | The No. 1 Pacing Mistake Cyclists Make
Pacing a cycling event is a fine line between not going hard enough and bonking early. Norman Alvis and Arne Peters discuss how to pace different events with tools and tactics for cyclists. Follow us on Instagram: Norman Alvis (https://www.instagram.com/crit_master/) Arne Peters (https://www.instagram.com/arnepeters95/) Add 10 Watts to your FTP in 4 weeks: Morpheus Cycling Community (https://www.skool.com/morpheus-cycling/about) Chapters 00:00 – Episode Teaser: Demonstration of Blown Pacing 00:24 – Introduction & Episode Topic Overview 00:55 – World Championship Example: Brandon McNulty’s Zone 2 Solo Win 02:10 – The Most Common Pacing Mistake: Starting Too Fast 03:12 – Pursuit Track Racing: Overshooting Power and Managing Speed Curves 05:36 – The Physiology of Pacing: Glycogen Depletion & Anaerobic Energy Costs 07:48 – Fueling Long Rides & Threshold Drop-Off Over Time 09:20 – Accumulated Fatigue & Sprint Power in Long Road Races 11:01 – Pacing Uphill vs. Downhill: Aerodynamic Power Allocation 13:31 – Using Power Meters to Build Effort Familiarity 16:12 – Peloton Tactics: Sag-Climbing to Save Energy in Early Laps 19:07 – Criterium Pacing, CNS Response & Perceived Exertion (RPE) 21:54 – Masters vs. Pro Crit Racing & Positioning Dynamics 24:34 – Team Time Trial (TTT) Pacing & Energy Distribution 28:20 – Optimizing Pull Lengths and Aerodynamic Efficiency in a TTT 29:45 – Reaccelerating and Managing Exertion Limits in Group TTs 33:46 – Track Physics: Energy Conservation Techniques in Team Pursuit 36:43 – Breakaway Tactics: Playing Weak to Conserve Energy 38:29 – Milan-San Remo Example & Seasonal Peak Pacing 44:21 – Key Practical Takeaways: Power Meters, Energy Systems & RPE 48:29 – Tactical Power Distribution: Handling Headwinds, Tailwinds, and Climbs 50:38 – Episode Wrap-Up & Closing Remarks
22 Sept 2026
#7 | Training Environment | Cyclists Should Stop Relying on Discipline
Training as a cyclists is not only about intervals and periodization. It's also about creating an environment for consistency. Norman Alvis and Arne Peters discuss how to train consistently as a cyclist, while balancing a career and a family. Follow us on Instagram: Norman Alvis (https://www.instagram.com/crit_master/) Arne Peters (https://www.instagram.com/arnepeters95/) Get faster with hundreds of cyclists: Morpheus Cycling Community (https://www.skool.com/morpheus-cycling/about) Chapters 00:00 – Intro: Transitioning from pro cycling to balancing work, family, and training 01:00 – Shifting to indoor training and dealing with winter weather 03:55 – Outdoor training strategy: Importance of route selection 08:37 – Training metrics: Relying on power meters vs. heart rate data 14:09 – Indoor setup choices: Stationary trainers vs. rollers 18:00 – Using rollers to improve time trial position, stability, and bike control 20:57 – Indoor training essentials: Cooling fans, dedicated bikes, and rocker plates 27:15 – Staying motivated indoors: Movies, podcasts, and virtual apps (Zwift/TrainingPeaks) 31:51 – Advanced setups: Supplemental oxygen training for altitude adjustment 33:38 – Off-the-bike strength training: Minimalist setup vs. fully-equipped home gym 42:10 – Aging, muscle loss, and Norman’s "3-to-5" strength training method 46:04 – Safety and effectiveness: Weight machines vs. free weights 49:39 – The evolution of strength training in professional cycling 55:57 – Developing explosive power: Plyometrics, flywheels, and sprinting cadences 59:35 – Bike maintenance: Sweat corrosion, waxed chains, and timely cleat replacement 1:04:44 – Episode wrap-up and closing remarks Products mentioned: TruTrainer - https://trutrainer.com/ (https://trutrainer.com/) - Code 'normalvis10' at checkout Inside Ride - https://www.insideride.com/ (https://www.insideride.com/) - Code 'Alvis' at checkout
15 Sept 2026
#6 | Buying Speed | Cycling Equipment That Actually Makes You Faster
Cycling equipment is not only about aerodynamics and rolling resistance. It's also about comfort and removing distractions. Norman Alvis and Arne Peters discuss things you can buy to improve your cycling performance. Follow us on Instagram: Norman Alvis (https://www.instagram.com/crit_master/) Arne Peters (https://www.instagram.com/arnepeters95/) Join the community for free: Morpheus Cycling Community (https://www.skool.com/morpheus-cycling/about) Chapters 00:00 Comfort and Distraction 02:05 Saddle Selection and Positioning 05:47 Cycling Shoes and Pedals 12:59 Bib Shorts and Saddle Sores 15:10 Handlebars and Crank Length 27:01 Bike Sizing and Tire Selection 31:19 Tire Choice: Tubeless vs. Inner Tubes 32:43 Tubeless vs. Inner Tubes for Racing and Training 33:51 Flat Tire Experiences and Road Conditions 35:11 The Benefits of Tubeless Tires 37:30 Tire Pressure and Rolling Resistance 38:28 Tire Width and Its Impact on Rolling Resistance 40:48 Tire Impedance and Comfort 41:56 Tire Width and Wind Resistance 46:29 Wheel Choice and Its Impact 54:57 Bike Choice and Purpose 58:19 Weight of the Bike and Its Impact
8 Sept 2026
#5 | Cycling Nutrition | How To Fuel For Optimal Performance
Cyclists who want to perform at their best need the best fuel. Norman Alvis and Arne Peters discuss the fundamentals of nutrition for cycling performance. Follow us on Instagram: Norman Alvis (https://www.instagram.com/crit_master/) Arne Peters (https://www.instagram.com/arnepeters95/) Join the community for free: Morpheus Cycling Community (https://www.skool.com/morpheus-cycling/about) Chapters 00:00 Introduction to Nutrition for Cyclists 02:17 The Importance of Fresh Food 03:58 Controversial Nutrition Choices 05:14 Protein Consumption and Requirements 07:08 The Impact of Food Processing 08:29 Macronutrient Targets and Training 09:49 Dietary Analysis and Protein Intake 11:14 Personal Experience with Nutrition and Training 15:10 Carbohydrate Intake and Training Duration 16:17 Carbohydrate Intake and Training Intensity 18:15 Carbohydrate Absorption and Training 23:12 Effects of Fasted Training 28:34 Pre-Ride Nutrition and Carb Loading 37:56 Carbohydrate Intake and Absorption 41:08 Hydration and Absorption 44:22 Importance of Healthy Fats 45:51 Micronutrient Deficiency 53:24 Recovery and Supplements
1 Sept 2026
#4 | Smart Recovery | How Cyclists Actually Get Stronger
Training and recovery for cyclists are like a hammer and a nail. You need both to get the result. Norman Alvis and Arne Peters discuss the fundamentals of recovery for progress as a cyclist. Follow us on Instagram: Norman Alvis (https://www.instagram.com/crit_master/) Arne Peters (https://www.instagram.com/arnepeters95/) Join the community for free with hundreds of cyclists: Morpheus Cycling Community (https://www.skool.com/morpheus-cycling/about) Chapters 00:00 The Importance of Recovery 03:00 The Role of Sleep in Recovery 13:09 Nutrition and Recovery 26:17 Managing Life Stress and Recovery 33:06 Active Recovery vs. Passive Recovery 41:37 Massage and Recovery 44:21 Cold Plunges and Recovery 47:18 Personalized Recovery Strategies
25 Aug 2026
#3 | Train Like A Pro | Faster Progress Towards Cycling Goals
Training as a cyclist is about habituating your body to increase you power output. Norman Alvis and Arne Peters discuss the fundamentals of training for progress as a cyclist. Follow us on Instagram: Norman Alvis (https://www.instagram.com/crit_master/) Arne Peters (https://www.instagram.com/arnepeters95/) Join the community for free with hundreds of cyclists: Morpheus Cycling Community (https://www.skool.com/morpheus-cycling/about) Chapters 0:00 Setting the Stage for Training Goals 2:49 The Importance of Consistency in Training 8:00 Metrics and Measurement in Cycling Training 12:30 Overcoming Challenges and Maintaining Compliance 18:31 The Role of Testing and Feedback in Progress 22:21 Creating a Conducive Training Environment 23:22 Navigating Training Challenges 30:35 The Importance of Specificity in Training 37:12 The Role of Recovery in Performance 38:35 Fueling for Success 40:08 Preparing for Competition 46:24 Closing Thoughts and Future Topics
21 Aug 2026
#2 | Get Aero | Cycling Faster Without Getting Stronger
Aerodynamic drag accounts for roughly 80% of resistance on a road bike. Norman Alvis and Arne Peters discuss how to get faster with the same power output by getting more aerodynamic. Follow us on Instagram: Norman Alvis (https://www.instagram.com/crit_master/) Arne Peters (https://www.instagram.com/arnepeters95/) Join the community for free and learn with hundreds of cyclists: Morpheus Cycling Community (https://www.skool.com/morpheus-cycling/about) Chapters 00:00 Welcome: getting aero on the bike 01:05 The aero–power balance 05:00 Why a higher front end can be faster 09:22 Affordable real-world aero testing 14:58 Finding your position’s useful extremes 20:17 Why every rider needs to test for themselves 21:19 Shoulder shrugging, head position, and airflow 27:11 Narrowing your position: handlebars, cleats, and Q factor 31:34 Saddle position and shorter cranks 36:27 The biggest free gains in aero position 37:30 A 30-day mobility challenge for better comfort 40:42 Listener question: can heat training help with gut issues? 43:20 Wrap-up
4 Aug 2026
#1 | Beat The Heat | Cycling Performance In Extreme Heat
Cycling in extreme heat can destroy our performance by 12-16%. Norman Alvis and Arne Peters discuss strategies to prepare before, cope during and recover after a hot ride. Follow us on Instagram: Norman Alvis (https://www.instagram.com/crit_master/) Arne Peters (https://www.instagram.com/arnepeters95/) Chapters 00:00 Welcome to Morpheus Cycling 01:02 How heat changes your training 05:35 Why cyclists overheat 09:40 Hydration and electrolyte planning 11:18 Heat-acclimation training 19:50 Building tolerance through experience 21:28 How heat strategies have evolved 24:53 Pre-ride preparation checklist 27:00 Racing in hot conditions: pre-cooling and ice 31:21 Fueling and avoiding stomach issues 34:01 Cooling tactics between races 38:40 Recovering after a hot ride 45:30 Key takeaways for training in the heat 47:13 Wrap-up and listener questions
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- Apple Podcasts (US)
- 5.0 / 5
- 2 ratings
- Spotify
- 5.0 / 5
- 4 ratings
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