Road Cycling Academy Podcast

About Road Cycling Academy Podcast

Interviews with top performing cyclists and industry experts in the fields of coaching, advanced training techniques, and human physiology. The purpose of this podcast is to learn and understand what makes high performing individuals tick, digging deep into their ingredients to success both on and off the bike.

Publisher

Ryan Thomas & Cam Nicholls

Category

health & fitness · sports

Language

en

Explicit

No

First episode

22 May 2018

Latest episode

3 Nov 2026

Latest episodes

97 episodes in the feed.

1. 

   3 Nov 2026

   Does Riding Harder in Zone 2 Make You Faster? (Latest Research)

   Summary: Does riding at the top of Zone 2 give you a better training effect, or are you simply creating more fatigue? It's tempting to treat Zone 2 like every other part of cycling training: if 60% of FTP is good, surely 70% or 75% must be better. But recent endurance research discussed in this episode suggests that may not be the case. In this episode of the Road Cycling Academy Podcast, Cam Nicholls is joined by RCA head coach Ryan Thomas to discuss 2026 research comparing endurance athletes training around their first ventilatory threshold with athletes completing their easier sessions at a lower intensity. Both groups improved performance, with no statistically significant difference in improvements between them. The important difference was fatigue: the athletes training closer to their first ventilatory threshold experienced greater fatigue. Cam and Ryan discuss what that could mean for cyclists and why constantly pushing towards the top of Zone 2 may create unnecessary training load without providing a corresponding performance benefit. They also explain why Zone 2 shouldn't be defined by power alone. While 55% to 75% of threshold provides a broad practical range, Ryan explains why perceived exertion, recovery and how you feel on a particular day should influence where you ride within that range. For many recreational cyclists, that might mean being perfectly comfortable riding at 55% or 60% of threshold rather than constantly chasing 70% to 75%. In this episode: What Zone 2 means from a physiological perspective Using the first lactate or ventilatory threshold to define Zone 2 The practical 55% to 75% of threshold power range How often recreational cyclists should include Zone 2 training Why Zone 2 should remain part of a structured cycling program How short periods above Zone 2 can change the stimulus of an endurance ride What the 2026 endurance study compared Training at VT1 versus 10% to 15% below VT1 Why VT1 doesn't occur at exactly the same percentage for every athlete Why riding at 75% of threshold feels very different from riding at 60% The performance results between the two training groups Why the higher-intensity group accumulated greater fatigue When riding at the top of Zone 2 could be treated as a specific workout Why Ryan generally prescribes a 60% to 70% range for Zone 2 rides How RPE can help determine the appropriate intensity on a given day Why riding at 55% of threshold can still be completely appropriate Using easier endurance rides to recover between high-intensity sessions Why consistently chasing the top of a training zone may not be necessary How the same principle could potentially apply to tempo and VO2 training Why years of consistent training matter more than pushing a single workout harder The practical message isn't that riding at the top of Zone 2 is always wrong. It's that you don't necessarily need to chase the upper limit on every endurance ride. If riding a little easier produces the required training stimulus while allowing you to recover better for your harder sessions, there may be little reason to push harder simply because you can. Road Cycling Academy helps recreational and amateur cyclists train smarter, improve their performance and get more from the limited training time they have available. If you're unsure why your cycling performance has plateaued or where the biggest opportunities are in your current training, RCA's Performance Breakthrough Call (https://roadcyclingacademy.com/programs/) can help identify potential weaknesses and areas to focus on. #RoadCycling #Zone2 #Zone2Training #CyclingTraining #EnduranceTraining #CyclingPerformance #CyclingCoach #TrainingScience #RoadCyclingAcademy #RyanThomas Transcript: Cam Nicholls (0:01) Welcome to the RCA podcast designed for recreational and amateur road cyclists with a focus on performance. We dive into cycling training, nutrition, strength training for cyclists and even bike fitting tips, all designed to help you train smarter, ride faster and hopefully tear your mate's legs off. So without further ado, let's dive into today's episode. Welcome back to the RCA podcast, which is also on YouTube. Today I'm joined by the RCA's head coach, Ryan Thomas. And today we're going to talk about some 2026 research, Ryan, in endurance sports, but not cycling, it's running. Not all the good papers are in cycling, unfortunately. And the question we're going to answer is, does riding harder in zone two make you faster? And it's pretty tempting when you're riding in zone two, just to go right to the top of, if you're talking about FTPs, you know, 75% of FTP and just ride there all day long because it's at the top. But what we'll find out here is it's not necessarily the most optimal. Ryan Thomas (1:05) Yeah. Honestly, it's probably one of the most common things I see when we get a new athlete or you talk to someone, it's like, I really want to, it's just the nature of trying to improve is you think you need to push the, like push the limits a little bit. Most of the time, try and push the limits, but it's actually not the case in this. And there's good reasons for it, but it's kind of against what most people think. I think a lot of experienced riders and professional athletes understand why this is the case, but yeah, it's definitely not a ride harder to get stronger scenario. Cam Nicholls (1:39) Okay. So before we go dig into the research, let's just talk about what is zone two first, because everyone seems to have different views of it. In fact, in the performance breakthrough call I have with people before they joined the RCA, I often ask them, I'm doing zone two, what's zone two to you? And often you get very different answers. So let's just, for the purpose of this video, set the expectation from a scientific point of view, what's zone two? Ryan Thomas (2:05) Under your lactate or ventillary threshold one. So the first turn point in your internal physiology. Cam Nicholls (2:14) Okay. And then from a practical standpoint, so we've got heart rate and we've got power. Let's talk about power because it's the one we typically use the most. What is zone two from a power or FTP perspective? Ryan Thomas (2:30) Yeah. 55 to 75% of your threshold marker, which is a massive range, right? 20% of any sort of power range is just quite large. So hence the question. Cam Nicholls (2:41) Yeah. So before we get to the research and we talk about riding in zone two, I also want to ask you how often should recreational riders be riding in zone two? Because once again, this is having these performance breakthrough calls with people. I'm finding out some people are riding two or three times a week. It's actually a lot of people just ride two or three times a week. And some people are riding five or six times a week. And then some people are riding differently in winter than they are in summer. Like for example, one guy recently said to me, I do a lot of zone two in winter and then when it gets to summer, I don't do any zone two. So my view is from the research and from our coaching and this can get your, your input here is zone two. It should be a mainstay really in any program for cycling. Ryan Thomas (3:22) Yeah. A hundred percent. Yeah. Oh, it comes down to how many times you ride per week. But if you're most people are riding four to six times a week, if you're riding under that, then yeah, it kind of moves the ballpark a little bit. But if you're riding three to five times a week, probably yeah, two to three times in zone two, less than that, maybe take one out and do two instead of three. But it's, yeah, you need, it needs to be there. It's a long-term progression. It's used for many different reasons, but you can't just take it out, expect that it's going to be filled with something else. Yes. Cam Nicholls (3:56) Yeah. I have a three ride rule kind of, but it's a bit of a blanket, but if you're doing any more than three rides per week, you should definitely be doing at least one, maybe two zone two rides in your week to split up the intensity and also keep the cycling adaptations moving forward without putting too much physiological stress on yourself. And even for people that say, oh, I'm just riding three times a week. I say, well, can you ride more? And often they're like, oh, I'm not sure. What if you just did one half hour ride per week on the trainer at zone two, but that by the end of the month, you've done two hours of additional aerobic training you wouldn't have already done. Times out by three months, you've done six hours. It all adds up. When you look at the data and you're looking at zone two and you're looking at recreationals riding in zone two, what are you typically saying? Maybe when they first start working with RCA and then obviously we'll talk about what happens after, but initially what are they doing? Ryan Thomas (4:44) Yeah. It's generally not dedicated zone two. So they think it's zone two or endurance. It feels easy, but usually accumulating a lot of intensity in there, but yeah, once to twice a week, maybe if they're riding five, five, six times a week, they might be doing an easy zone two ride. And most of the time it's the actual ride itself. Cam Nicholls (5:05) What they think is zone two is not. Okay. So they're pushing like beyond or above that 75%. Maybe spending more time in tempo, which is zone three. So 80, 85% of FTP. Ryan Thomas (5:16) Yeah. And it's just micro accumulation, like on a short 30 second climb, they might go to VO2 or anaerobic, but if you do an hour and a half, two hour ride and you do that 20 times, there's 10 minutes in anaerobic zone that you have changed the stimulus completely. Cam Nicholls (5:31) Yes. Yep. Okay. So what does the research say then? Ryan Thomas (5:35) Yeah. So this paper was quite interesting. It's super recent, like Cam said before, it's 2026 runners. What they did was they got people to do two to three intensity sessions per week. So they were normalized across the groups. Then the other runs that they were doing during the week, either at VT1, so the Ventilatory Threshold 1, like right at it. Cam Nicholls (6:00) Right at it, which in the equivalent of percentage of FTP would be, even though it's an estimate and it's not scientific, that would be 75% of FTP. Ryan Thomas (6:08) Usually the top end of zone two. Yeah. And I did a trend about this recently and there's the evidence for where VT1 actually sits in your threshold and- It's variable. What type you are. It could be 50%, it could be 80%. So it's very variable while we're taking the research from what it is. VT1 will say it's the top of zone two because that's usually where it sits. They were running at that top of zone two in their easy zone two days. That's what they were doing. The other group were doing 10 to 15% under that VT1. So as a relative term and threshold, so VT1, they're riding at 75%. The other group's riding at 60% or 65% of threshold, which you will anyone listening to this or watching is you're riding at 75% feels a whole lot harder than riding at 60% of threshold. They're very different sensations. But yeah, I thought it was super interesting. It's so applicable to the everyday cyclists and what actually happens if you are riding it. Cam Nicholls (7:06) This podcast is brought to you by the Road Cycling Academy. Corey increases FTP by 31 watts, Trin by 24 watts, Nicholas by 14 watts, and Steve, he reduces heart rate by nine beats per minute riding zone two on his regular 100-kilometer loop. What do all these riders have in common? Well, they've all left five-star Google reviews for the Road Cycling Academy based on their experiences with our off-the-shelf cycling plans. And here's the thing, our head coach, Ryan Thomas, has spent the last 12 months rebuilding our plans, going deep on science-based principles such as pyramidal, polarized, and sweet spot training. Unlike other platforms, you don't actually purchase a specific plan with the RCA. You purchase a duration instead, either six or 12 weeks. From there, you'll fill out a form and our coaches will recommend the best plan for you. That's included in the price, which is 97 USD for a six-week plan or 147 USD for a 12-week plan. Everything's delivered through TrainingPeaks, which integrates with all mainstream cycling computers and indoor training platforms. But to celebrate the launch, we're offering 30% off those prices for a limited time. Head to the Road Cycling Academy website, find our off-the-shelf plans, and use code RCAPLANS30 at checkout and get stuck in to some of our new plans. So the result was both groups improved running performance and neuromuscular measures with no statistically significant differences in improvements between groups. So by riding at your top of your zone two, it doesn't make a difference. Ryan Thomas (8:45) Yeah. No. Well, theoretically, yeah, there's no performance benefit. Cam Nicholls (8:49) Except for fatigue in the training load. So it adds additional fatigue. Ryan Thomas (8:54) Yeah. Cam Nicholls (8:54) So one could therefore speculate or argue that you do this sustained over many weeks, many months, and you're constantly riding at the top end of zone two. And there's more of a physiological cost in doing that, but no physiological benefit as such. So there's more of a likelihood you're going to burn out faster. Ryan Thomas (9:16) 100%. Yeah. And that was the main takeaway for me. Like riding at top end zone two, as a coach, how I look at this and how you should look at it as a recreational athlete is if you want to ride at top of zone two, do it specifically, do it as an interval session. So riding at top of zone two, the research shows it's more fatiguing. There's not much performance benefit, but it does, they looked at pure performance. There might be underlying physiological benefits for lifting that VT1 slightly, but you need to treat it as an interval session. It's a hard workout because it's focused. It's adding fatigue. The research shows it adds a cumulative fatigue. One session isn't going to change the fatigue levels. It's over many, many weeks. If you're doing high zone two all the time, it's massive fatigue. It just adds and adds and adds. Yes. In the paper though, essentially the RPE rating and the fatigue levels and the markers of fatigue that they looked at was much higher in that VT1 group versus low zone two group. Cam Nicholls (10:18) Yes. So practical applications, I go back to my early days as a cycling coach and I was guilty of suggesting 70% of FTP. The reason, and my reasoning wasn't scientific, it was all based off of speaking with recreationals and the practicality of it is if you don't have, if somebody comes or steps into structured training and they lean into zone two and they start doing zone two and they haven't done it before and they're used to riding at kind of a higher intensity most rides, asking them to go to 60% of FTP for a zone two may be very challenging for them because it's going to not feel like they're doing much and therefore they may not stick with it. So my theory was, or my thought process was always, well, 70% is at the top end. You might feel a little bit more like you're doing something and if you feel like you're doing something, then you may be more likely to stick with it. So let's do 70% of FTP. No scientific basis, but I felt practical. What are your thoughts on that? And how do we look at something like that scenario and then factor in this research paper? Ryan Thomas (11:22) Yeah. So if I'm going to schedule a zone two ride, it's usually 60 to 70%. Like a very big zone two is usually 60 to 70. If you're in the trainer, that's going to pluck you in at 65, which is right in the ballpark. If you're riding outdoors and you've got a 10% window to ride at, and the reason I like giving a window is some days you feel good. Some days the heart rate will be lower. The RPE is lower. You can ride at 70% and that's completely fine. It might feel easy. Other days, 60% might feel like 70%. So it is really important that the middle of that zone isn't always the right area to be, or 70% or 60%. There's always a window there that you need to adjust as an athlete and trust your instincts and trust how you feel because at the end of the day, RPE is sitting over here that you need to consider as well. It's not just threshold. It's not just power. It's how does it actually feel to you? There's a lot of people who will go out and, oh yeah, it feels hard or it feels too easy or either one, but zone two for me is yes, we're getting aerobic stimulus, but it's also about breaking up and giving you recovery for those high intensity days. So I would prefer those zone two days to be easier than harder, like go to 55%. That's fine. If I see a training ride and someone's ridden at 55% for 65 and that doesn't bother me whatsoever. I would prefer you to be easier than harder because the harder we know from research and watching many people do these rides week in, week out, and when we see these people come from performance breakage calls, it's yeah, when you take that intensity or that little bit of higher riding out, then usually you see some pretty good adaptation because they recover. Cam Nicholls (12:59) Yep. Ryan Thomas (13:00) Yep. Okay, good. Cam Nicholls (13:01) Well, I guess the key takeaway then is like if people are incorporating zone two and they take that rate of perceived exertion into account, it doesn't matter if you're doing less at in zone two, you'll still get the same adaptations. So do it. Don't get anxious or don't be concerned that you're not at 70% because according to this research, you're going to get the same result. Ryan Thomas (13:22) Yeah. Yeah. And I just a little side note is I think this, this research can, you could almost take this across the majority of the zones. So riding in tempo, for example, doing a 80 to 90% threshold effort. Why ride at 90%? Like the adaptation is probably going to be pretty similar. So get the same adaptation, a little bit less fatigue and just stack the workouts. Same with VO2. You can apply this to majority of the zones. And I know there's a lot of professional athletes out there and there's a lot of people that do that type, do that, apply that across their zones so that the consistency is the big part. It's not the one session doesn't make you a great athlete. It's years of consistent work. Cam Nicholls (14:03) Yep. Ryan Thomas (14:03) Cool. All right. Thanks for your time, Ryan. Cam Nicholls (14:05) If you're out there listening and you're getting value out of that and maybe you're actually stuck on a performance plateau right now and you're a little bit confused about why that's the case, at the RCA, we've got a three minute quiz, 12 questions. We'll send you a bespoke report after the quiz. We'll link to that below and we'll catch you in the next podcast.

2. 

   19 Oct 2026

   New Shimano Dura-Ace Pedals: A Bike Fitter's Verdict

   Summary: Shimano has introduced a new Dura-Ace pedal system with a lower stack height, reduced weight and a redesigned cleat. But has improving one part of the system created a bike fitting problem somewhere else? In this episode of the Road Cycling Academy Podcast, Cam Nicholls is joined by expert bike fitter Neill Stanbury to take a close look at Shimano's new SPD-SLR pedal and cleat system. Neill explains why the approximately 2.3 mm reduction in stack height is a positive change, bringing the rider's foot closer to the pedal axle and potentially creating a more direct feel at the pedal. The complete system is also slightly lighter than its predecessor. But there's an important trade-off. While the new cleat retains some lateral adjustment, Neill measures only around 2 mm of fore-and-aft adjustment compared with approximately 12 mm on the previous system. When he compares the rearward cleat positions, he estimates the new SPD-SLR cleat sits roughly 8 mm further forward on the shoe. That's particularly relevant for cyclists who prefer a more rearward cleat position or require greater adjustment as part of their bike fit. Neill explains how Shimano's own shoes partly address the issue through a sliding captive plate inside the shoe, shifting some of the adjustment that previously existed at the cleat into the shoe itself. That leads to a broader discussion about shoe compatibility, Q-factor, stance width and why a few millimetres of adjustment can matter considerably for some riders. Cam and Neill also discuss what they'd like Shimano to do next, including offering different pedal spindle lengths to give cyclists and bike fitters significantly more control over Q-factor. Neill's final verdict? There are some genuine improvements, particularly the lower stack height, but the reduction in fore-and-aft cleat adjustment prevents the new system from getting his full approval. In this episode: What's changed with Shimano's new Dura-Ace pedal system Why Shimano may have redesigned its pedal and cleat system The difference between SPD-SL and the new SPD-SLR system Why a lower pedal stack height can be beneficial The approximately 2.3 mm reduction in stack height Why the new pedal and cleat system is slightly lighter Why the new cleats aren't backwards compatible with the previous pedals Lateral cleat adjustment and its relationship with Q-factor Why small changes in stance width can matter for some cyclists Using adapters and the effect they have on stack height Why Neill is concerned about reduced fore-and-aft cleat adjustment How much fore-and-aft adjustment the previous cleat offered Why more rearward cleat positions can be useful in bike fitting How removing the captive washer helped Shimano reduce stack height Why the new cleat may sit further forward than the previous system How Shimano shoes use a sliding captive plate for additional adjustment What the new pedal system means for cyclists using other shoe brands Neill's idea for interchangeable Shimano pedal spindle lengths How different spindle lengths could improve Q-factor adjustment Neill's overall verdict on the new Dura-Ace pedals The new Shimano system brings genuine improvements in stack height and weight, but cyclists shouldn't look at those changes in isolation. Cleat position, shoe compatibility, Q-factor and the amount of adjustment you personally require can all influence whether the new system is a good fit for you. Road Cycling Academy helps recreational and amateur cyclists train smarter, improve their performance and get more from the limited training time they have available. If you're unsure about your cleat position or want to better understand your overall position on the bike, RCA's Bike Fit Fundamentals provides a step-by-step approach to understanding and improving your bike setup. #RoadCycling #ShimanoDuraAce #Shimano #BikeFit #CyclingPedals #CleatPosition #CyclingTips #CyclingPerformance #RoadCyclingAcademy #NeilStanbury Transcript: Cam Nicholls (00:01) Welcome to the RCA podcast, designed for recreational and amateur road cyclists with a focus on performance. We dive into cycling training, nutrition, strength training for cyclists and even bike fitting tips, all designed to help you train smarter, ride faster and hopefully tear your mates' legs off. So without further ado, let's dive into today's episode. Welcome back to the RCA podcast, which is also on YouTube. Today I'm joined by expert bike fitter Neil Stanbury. And today, Neill, we're in a new studio. Our podcast listeners won't know that, but our YouTube watchers will. And I think we might've gone a bit too professional. This one is very serious, mate. Neill Stanbury (00:43) Yeah. It's pretty fancy, isn't it? Better than the dungeon in my house that we've been using for years. Cam Nicholls (00:43) Yes. Neill Stanbury (00:43) Or the dungeon where my clinic is located. Cam Nicholls (00:43) Yeah, exactly. Neill Stanbury (00:43) It's very upmarket. I like it. I hope it lends some, like, an air of credibility to our deliberations, but probably not. Let us know what you think below. Cam Nicholls (00:59) But today we're going to talk about the new Shimano Dura-Ace pedals, which has a funny story behind it because you said to me, "I want to do a video on the new pedals, but I can't get my hands on any." And I said, "Well, buy some and then you can sell them to somebody in your clinic." And you said, "I'm not going to sell these to anyone in my clinic." Sure. I'm going to be able to sell these, but maybe we could give them away. Okay. Maybe we could give them away to a viewer. All right. So you're going to bag them and then we're going to give them away. This will be the first time in internet history. Neill Stanbury (01:28) It is quite possible. There'll be some subtle criticism directed at Shimano headquarters here from me, but you've come to expect that from me, viewers. So, you know, this is nothing too new, I guess. Cam Nicholls (01:37) Okay. So just before you go, we will give them away. If somebody wants to go into the giveaway, and we'll chuck in an RCA cap to sweeten the deal, we'll put a link below and we'll give them away at Christmas time to a lucky viewer. Neill Stanbury (01:48) Very nice. And these are the Dura-Ace ones. So these are the top-shelf ones. These have come express. These have just come into Australia. We could barely get them. You know, it was a real struggle to get them. I couldn't buy a set of cleats individually. Could only buy the pedal system at the moment, and there's no Ultegra and no 105 as yet. So these are hot off the press. First new Shimano pedal system in 30-odd years or something like that. Kind of exciting. I was excited when I saw them come out until I saw the cleat. Cam Nicholls (02:15) Okay. So let me explain. Neil? I think it's interesting though. Why did Shimano decide after 30 years to change the pedal system? Because from what I understand, their patent ran out in 2022, a whole bunch of clones come into the market, taking their market share, and all of a sudden they decide after many decades, "Oh, we should create a new pedal system." Neill Stanbury (02:35) It is quite possible that that was part of the deliberations. Yeah. Like, I won't speculate, but it's a good observation and it could have something to do with that. The other part of it could be to nudge people more towards the Shimano ecosystem, particularly of their shoes, which we'll talk about in a second as to why that is important. But yeah, let's give you a bit of a rundown on how these differ from your traditional SPD. So these are called the SPD-SLR. They have a lower stack height, which is the big thing. They're 2.3 millimetres or so lower stack height, and Shimano has basically done that by thinning out the cleat. Now, I'm not sure if your viewers will be able to see this from home, but the one on my right, your left, is an old-style SPD-SL cleat. And on your right, my left, we've got the SPD-SLR. Very, very similar in general to look at. A little bit of a different profile and shape like this. From the side though, it is possible to see that the cleat is essentially thinner. The way that they've made it thinner, which lowers the stack height of the cleat. Cam Nicholls (02:35) Which is a good thing, isn't it? Neill Stanbury (02:35) Great thing. Cam Nicholls (02:35) Okay. Neill Stanbury (02:35) Yeah. 2.3 millimetres is good. I think it's getting down near Speedplay now, which is pretty good. Cam Nicholls (02:35) Okay. Neill Stanbury (02:35) It is good because it gives you a more direct feel of power transfer over the centre of the pedal. So the lower it is, the lower down your foot is relative to the pedal centre, the more direct it's going to feel. And conversely, if you've got a pedal system with a really high stack height, and I'm exaggerating slightly here, your foot is going to feel rotationally unstable. You're going to have a lot of what we call rocking torque over the centre of axis of rotation. So the lower that stack height is, the closer it is to the sole plate of the shoe, the thinner the sole plate of the shoe is, the thinner the orthotic is, all of that sort of stuff, the better it generally feels. Right. So it does come with another added advantage, which is the lower it is, the lower your seat height can be. So if someone's switching from these guys to these guys, that's right, my 2.3 millimetres of aerodynamics. And when you're a professional, like WorldTour-level rider, like you and me, this 2.3 millimetres is a pretty big deal. So, you know, at 60 k's an hour, which I'm regularly riding at, that aerodynamics is pretty important, mate. Cam Nicholls (04:37) The whole pedal system is lighter as well. Neill Stanbury (04:37) It's a little bit lighter. Cam Nicholls (04:37) Like 10 grams. Neill Stanbury (04:37) Yeah, 10 grams. Cam Nicholls (04:37) Yeah, yeah. Which is important as well, if you're a good rider. Neill Stanbury (04:37) Yes, it is. I trimmed my fingernails last night. There's 10 grams right there. Cam Nicholls (04:46) Yes. Neill Stanbury (04:46) Now let's talk about the differences. The cleat system is not backwards compatible, so you can't have an SPD-SL pedal and use an SPD-SLR cleat. So you have to buy the new pedal with the cleat. Won't go in, won't engage properly. So it is a full ecosystem. It's a pedal and a cleat that go together. You've got a lower stack height, slightly less rotating mass. You've got similar levels of lateral adjustment. So your SPD-SLs have got roughly six millimetres of side-to-side adjustment. Your SPD-SLR has got somewhere between four and five, as far as I can measure in the real world. Now that's better than I thought it was going to be from some of the stuff that I'd seen online. I thought there was going to be very little lateral adjustment here, but there is a bit. Now this is important because it moves your feet in and out, closer or further away from the bike, right? Q-factor adjustment is, like, for me, hypercritical. I've seen people that are so sensitive to Q-factor that two or three millimetres off causes them pain. So, you know, if you're a very sensitive rider to your Q-factor and you've got a set of SPD-SLs, for example, and the cleat is maxed out towards the inside edge of the shoe, and you've got your stance width as wide as you possibly can, these ones might not quite get you as far. Cam Nicholls (04:46) But you can get an adapter? Neill Stanbury (04:46) Yeah, you can use some of the three-bolt adapters, which instantly add three mil of stack height back into the system, and they don't clip in that well. I would try and avoid the adapters if possible. Cam Nicholls (04:46) But you're going to get less or more Q-factor potentially. Neill Stanbury (04:46) If you're maxed out one way or the other, you might be missing out on a little bit of that adjustment. Cam Nicholls (04:46) Okay. Neill Stanbury (04:46) Now, my big gripe. Those things are all okay. Cam Nicholls (04:46) So it's just the one gripe you've got? Neill Stanbury (04:46) I've got, it's new and it's not backwards compatible. It is lighter, which is all that sort of stuff. My big gripe is the fore-and-aft adjustment. Cam Nicholls (04:46) Yeah. Neill Stanbury (04:46) The Q-factor is not too bad. The fore-and-aft adjustment is essentially almost zero. Cam Nicholls (06:47) This podcast is brought to you by the Road Cycling Academy. If you're struggling with a sore back, numb hands, neck pain, or simply feel uncomfortable on the bike, or worse yet, you feel like your power transfer is not optimal, our Bike Fit Fundamentals program could be exactly what you need. Created by the world-renowned bike fitter, Neil Stanbury, Bike Fit Fundamentals is a simplified online step-by-step program that helps you understand and improve your position on the bike. One of our RCA members recently, via a Google review, shared that for years he suffered from lower back pain and numb arms while riding. He tried professional bike fits, different saddles, stems and countless adjustments. Sound familiar? But nothing seemed to work. He couldn't ride for more than two hours without back pain. After working through Bike Fit Fundamentals, he made a series of changes to his Q-factor, that's stance width, saddle position, cleat setup and his cockpit. The result, he was able to increase his training volume from circa six hours per week to over 12 hours a week with no back pain. What he loved most wasn't just the outcome. It was finally understanding what to change, why to change it and what he should feel like when it's done right. If you'd like to become more comfortable, more efficient and get more out of every ride, check out Bike Fit Fundamentals on the Road Cycling Academy website with Neil Stanbury. Now let's get back to the podcast. So for those of you who don't know what fore-and-aft adjustment is, some may not. Just moving the cleat forwards and backwards. Neill Stanbury (08:31) Forward and backwards. Cam Nicholls (08:31) When you showed me what you could do in the old system, then I was like, "Whoa, okay, now I know what you're talking about." Neill Stanbury (08:31) Yeah, so this is it, right? It's about two or three millimetres. On your old SPD-SLRs, you've got 10 to 12, right? Heaps of fore-and-aft adjustment, and this for me as a fitter is kind of a bit of a problem because there is a trend, or what would you call it, an understanding of cycling biomechanics, which is starting to spread through the zeitgeist, through my world, that generally speaking, more rearwards cleat positions are generally speaking good most of the time for most people. I won't delve into why that is. I think we've done other videos on cleat positioning and midfoot cleat positioning and further backwards and all that sort of stuff, and what are the pros and cons, but having this adjustability is pretty good. I like it. It means I can put the cleat wherever I want, and having this is a bit of a problem. Now, how does Shimano, how are they kind of explaining this away? What you've got, right, is you've got these recesses where the bolt centres sit, and they've removed the captive washer system, which sits typically underneath the bolts, right? That captive washer system allows the side-to-side and the fore-and-aft, and that unfortunately adds a little bit of stack height. So in the new system, they've removed the washers so that the flange of the screws is just bolting straight down onto the polycarbonate or whatever the cleat is made out of, some sort of nylon-reinforced plastic, right? So you've removed the captive plates, which is how you've lowered the stack height, and that's also where the loss of weight comes from because the screws are slightly shorter. They have slightly shorter shaft length, right? So it makes it a little bit lighter. But in doing so, you've had to give up either fore-and-aft adjustment or lateral adjustment. Now, I think they've probably done the right thing here. They've kept a fair bit of the lateral adjustment, but they've had to give up the fore-and-aft adjustment. Otherwise, the flange of the screws is going to ride off the inside edge of that cleat, and it's not going to clamp down properly. Cam Nicholls (10:29) Right. So that four to five millimetres you referenced relative to the 12 millimetres with the original? Is it 12 millimetres? Neill Stanbury (10:36) Side-to-side, the original is like six. This is about four. Cam Nicholls (10:36) Yeah. Neill Stanbury (10:36) Fore-and-aft, I would say this is probably two millimetres. Cam Nicholls (10:44) Oh, two millimetres. And what's that one? Neill Stanbury (10:44) About 12. Cam Nicholls (10:44) About 12. So do you know where that two millimetres is relative to the 12? Neill Stanbury (10:50) Yes, actually. Cam Nicholls (10:51) Is it lower or is it higher? Or is it in the middle? Like, where is it? Neill Stanbury (10:52) I've just had a look. And essentially, when the cleats are maxed out rearwards, I'll just try and line these up. Looking at the centreline locations, the SPD-SLR cleat is roughly eight millimetres further forward on the shoe compared to the old system. So essentially, you're not going to be able to get the cleat back as far by around eight millimetres. For people playing along at home, you're going to miss out on eight mil of rearwards travel. Cam Nicholls (11:17) So for people that like the rear position or that are following the crowd at the moment with rear is better, more powerful, then somewhat of a problem. Neill Stanbury (11:26) Somewhat of a problem. Now, the way that Shimano have gotten around this problem, Shimano shoes have got what I call a sliding captive plate system inside the shoe where your threaded inserts are. That sliding captive plate allows the cleat to move forwards and backwards. And my old Lake 237s here from 15 years ago have got a little bit of this plate. These have got around six mil of fore-and-aft travel. You might be able to make that out in the footage there. The Shimano ones have got a fair bit more. It's around 12 millimetres. They've elongated those slots and that allows you to move it forward, back. Now, if you've got a shoe that's got that amount of fore-and-aft travel, this is not going to be such a big problem, right? Unless you're looking for real extreme. Again, you're still going to miss out on eight mil of travel. So if you've got a cleat position that's 30 or 35 millimetres behind the ball of your foot, you're going to miss out on eight mil of that no matter what, right? But if you do have a Shimano shoe with the sliding captive plate system, you're going to have a bit of play fore-and-aft still, around 10 or 12 millimetres. So they've removed the adjustability from the cleat and they've put it into the shoe. Cam Nicholls (11:26) Okay. Neill Stanbury (11:26) So works great if you're using Shimano shoes. Cam Nicholls (11:26) Don't you have to use Shimano shoes? Neill Stanbury (11:26) You don't have to. These are mounted on a pair of Lakes, but you lose a huge amount of the adjustability. Cam Nicholls (11:26) I see. Okay. Neill Stanbury (11:26) Yes. So the cynic in me would say that perhaps this is a move to try and either nudge people towards Shimano shoes or to induce other shoe manufacturers to create more adjustable captive sliding plate systems for their shoes. Which I think is actually a good thing in some way. If we could get that, because I think it's one of the features that I love. Cam Nicholls (13:07) Do you think Shimano have done it for the greater good? I was just, I was processing that going, okay. Neill Stanbury (13:11) No comment. So that's the SPD-SLR system. And look, I think I've mentioned this before on one of our previous podcasts or videos, Cam, but if there's anyone from Shimano head office watching this, can you please talk to the people in engineering? What we really need in this world is different length spindles that you can remove from your Shimano SPD or SPD-SLR pedals and replace. The bearings are pressed onto the shaft of the pedals, so you would have to sell the individual shaft with the bearings located on them. But if you could have a minus three millimetre, a plus four millimetre, which they've already got, a plus eight, plus 12 and a plus 16. You're covering most humans. Suddenly Shimano becomes the most adjustable pedal system in the world off the factory floor. If the shaft is quite easy to replace, it's just a locking nut on the end. You just pull it off, change the Q-factor to whatever you want. Maybe even if you just only sold the shafts to bike fitters and shops, even if you didn't sell them to the bare public, that would be fine. But at least it would give people the opportunity to adjust their own Q-factor significantly. I've got, every week I have three to five clients that need significant Q-factor adjustment, typically going wider for bigger riders. And we've banged on about this in other podcasts before. But if you had that combined with this and a long slot and lots of adjustability, pretty good, lower stack height, slightly lighter. It's all good. For the moment, I'm going to have to give this a moderate thumbs down, Cam. Not a massive fan. Cam Nicholls (15:05) But if it wasn't for the fore-and-aft, it would be a thumbs up. Neill Stanbury (15:05) Yep. Cam Nicholls (15:05) Okay. Neill Stanbury (15:05) But you can't. They've thought this out. And I've thought, I've been thinking about this for years, trying to figure out how you could improve on this. There's no way without losing the adjustment because that bolt, that flange has to sit deeper into the cleat. You're going to lose stack height and you're going to lose adjustability at the same time. Cam Nicholls (15:05) Yeah. Neill Stanbury (15:05) Okay. It is what it is, mate. Cam Nicholls (15:07) Well, thank you, Neil. Neill Stanbury (15:07) No worries. Cam Nicholls (15:07) Well, look, if somebody's at the end of this video and maybe now a bit concerned about their own cleat position and what to do, you've put together, or we've put together, a program called Bike Fit Fundamentals, where it walks people through what to do. Neill Stanbury (15:07) Yeah. Cam Nicholls (15:07) There's a lot of adjustment, a lot of information there about cleat positioning as well in one of the modules. Neill Stanbury (15:07) Yeah. Cam Nicholls (15:07) So we'll put a link to that below and we'll catch everyone in the next podcast.

3. 

   26 Aug 2026

   How Much Strength Training Do Cyclists Actually Need?

   Summary: How much strength training do cyclists actually need, and could doing too much in the gym be interfering with your riding? For recreational and amateur cyclists balancing training with work, family and limited time, strength training can easily become overcomplicated. Long gym sessions with multiple exercises, sets and repetitions may create unnecessary fatigue, making it harder to complete the cycling sessions that actually matter. In this episode of the Road Cycling Academy Podcast, Cam Nicholls is joined by RCA head coach Ryan Thomas to discuss a simpler approach to strength training for cyclists and how a minimum effective dose can make gym work easier to maintain alongside riding. Drawing on recommendations from RCA strength coach Dr Aaron Turner and the research discussed in his previous RCA content, Cam explains an approach based around accumulating approximately 16 to 30 lower-body repetitions at a sufficiently heavy load. In practical terms, that could be as simple as two sets of five repetitions across two lower-body exercises, giving a cyclist 20 quality repetitions without turning the gym session into an hour-long workout. Cam also shares his own experience of doing considerably more gym work, including squats, single-leg press and alternating lunges, only to find that the additional volume was creating fatigue that interfered with his cycling training. As he moved from an off-season phase into preparation for Masters Nationals, he reduced his strength training to one maintenance session per week and simplified the workload. The result, he says, has been less soreness and fatigue while maintaining his strength. Cam and Ryan also discuss where gym sessions can sit within a cycling week, including the option of placing strength work later on the same day as a hard ride so that easy days can remain genuinely easy. The conversation isn't only about cycling performance. They also discuss resistance training and bone mineral density, and why cyclists may have reasons beyond power and durability to include some form of strength work in their routine. In this episode: Why cyclists often overcomplicate strength training How much lower-body strength work cyclists may actually need The 16 to 30 repetition range discussed by Cam Why the working weight still needs to be sufficiently heavy Two sets of five repetitions across two exercises Why more gym volume can create unnecessary cycling fatigue Delayed onset muscle soreness after strength training Building strength in the off-season versus maintaining it during the season Why Cam reduced his gym training to once per week Maintaining strength with a lower training volume How long a simple strength session can take Why technical exercises should come earlier in a gym session Rest periods between heavy strength sets Combining gym work and hard cycling on the same day Why Cam reduces the weight when lifting after a hard ride How simplifying gym sessions can improve consistency Balancing cycling, strength training, work and family Why cyclists don't necessarily need a gym membership to do resistance training Strength training and bone mineral density for cyclists Why doing something can be better than abandoning strength work because the ideal session isn't practical The practical takeaway is that strength training doesn't necessarily need to involve long, complicated gym sessions. For cyclists whose main priority is riding, Cam and Ryan's discussion points towards keeping the strength work focused, managing the fatigue it creates and finding an approach simple enough to perform consistently. Road Cycling Academy helps recreational and amateur cyclists train smarter, improve their performance and get more from the limited training time they have available. Weight Training for Cyclists RCA's Strength Training for Cyclists program provides structured off-bike strength training specifically for road cyclists. #CyclingTraining #StrengthTraining #StrengthTrainingForCyclists #WeightTraining #RoadCycling #CyclingPerformance #CyclingStrength #CyclingFitness #AmateurCycling #RoadCyclingAcademy Transcript: Cam Nicholls (00:02) Welcome to the RCA podcast, designed for recreational and amateur road cyclists with a focus on performance. We dive into cycling training, nutrition, strength training for cyclists and even bike fitting tips, all designed to help you train smarter, ride faster and hopefully tear your mates' legs off. So without further ado, let's dive into today's episode. Welcome back to the RCA podcast, which is also on YouTube. Today I'm joined by the RCA's head coach, Ryan Thomas, and today we're going to talk about a simple approach to strength training, the gym, because I feel like, I mean, I don't coach anyone anymore, Ryan, you coach a lot of people, but just from speaking to people before they jump on board, that people overcomplicate the gym and, you know, it becomes all too difficult and then they don't do it and then they're missing out on the gains. Would that be fair to say? What's your experiences? Ryan Thomas (00:58) Yeah, I would agree. It's a conversation every time you talk to a new athlete. What are you doing in the gym? And usually it's, I'm doing these 10 workouts, I'm trying to do this amount of time in there and this, and I just say, okay, just break it down, make it simple for me. What are you doing? How many times a week are you going and what's your sets and reps and what's your main exercises? Try to simplify it. Cam Nicholls (01:21) Yeah, and I think people do overcomplicate it quite a lot. I've been guilty of this myself and once you start doing a bit too much, which I think is instinct for a lot of recreational and amateurs. I've only recently finally listened to Aaron Turner, the RCA strength coach, and gone, watch that video again, which we'll link up there. We're going to reference today, and gone, actually, this is a game changer. So essentially what we're talking about here, and this is based off the research, right? Rather than thinking about all these technical exercises you need to do and lots of sets and reps, the bare minimum dose, according to the research that you need to achieve, assuming you're already, you've done some gym before, right? You're conditioned. You're not going to go in and just do this out of nowhere, right? You need some conditioning in the gym first. Let me just preface this. All you need to achieve to obtain the 5% improvement in cycling, threshold, neuromuscular power, durability is the big one. You need to accumulate somewhere between 16 to 30 repetitions on your lower body, which is your legs, right? 16 to 30 reps. With the slight caveat, it needs to be at a minimum of 80% of your one-repetition max, which in layman's terms means you need to work out how many reps you can do up to eight and you're failing at eight. That's your 80% of one-rep max. Bit of a mouthful, that one. You need to work that out, but you don't go to eight. You normally just go four to five. Let's just say for the purpose of this video, five. So if you only need to achieve 16 to 30 repetitions on your lower body to achieve the strength gains or strength maintenance, to achieve bigger threshold, bigger neuromuscular power, more durability, in simple terms, that's two sets of five reps on one exercise and then two sets of five reps on another exercise. Ryan Thomas (03:42) It's not much, is it? Cam Nicholls (03:44) It's not. And you've achieved 20. Now, you could do a little bit more. You could do a little bit less, but you're still getting in that minimum dose range to achieve outcomes. Now, from when you speak to recreationals, are they doing their gym sessions like this? Ryan Thomas (03:44) No, it's way more than that. Cam Nicholls (03:44) Way more. Ryan Thomas (03:44) Way more. Cam Nicholls (03:44) Yeah. And the problem with doing way more is, yes, and this is according to research, you may get bigger gains, right? But more means more fatigue, means more delayed onset muscle soreness, and typically means that there can be somewhere between one to three days post-gym exercise where you're carrying fatigue or you're affected by the gym session if you're doing too much. Three days in a week, if you're doing intense training, two to three intense sessions a week. Ryan Thomas (03:44) Yeah, two to three. Cam Nicholls (03:44) It's going to impact your cycling. If cycling is your goal, it's going to impact your cycling. I was doing this. I was guilty of this, right? I was going to the gym twice a week up until recently because I was having a bit of an off-season, and that's typically the protocol, right? During an off-season phase, you want to go to the gym twice a week to build strength, and then when you go into an on-season phase, so I'm now training for Masters Nationals, we go for one session per week, one gym session, which is a maintenance session. And according to the research, we'll link to it below, you can maintain the same level of strength that you've developed in that off-season phase for up to 13 weeks by just going once per week. But what was I stupidly doing? I was doing three sets of, I was doing squats, I was doing single-leg press, and I was doing alternating lunges, three sets of five on each. So that's a lot of repetitions there, well and truly more than the 16 to 30. And I've kept that going now. Well, I did, and what happened? I was experiencing too much fatigue relative to what I needed to reserve for my cycling training, because now I've upped my training to two to three times per week. So in the last couple of weeks, I went back and watched Aaron's video, and I'm now aiming for that rep range, normally around 20 reps. And all it takes, unless you're accessorising with abs and some upper-body stuff, literally takes 20 to 25 minutes in the gym. Ryan Thomas (06:30) Yeah, probably less. Cam Nicholls (06:30) Probably less. Yeah. I mean, one thing that you want to do is obviously a warm-up. Ryan Thomas (06:30) Yeah. Cam Nicholls (06:30) Yep. So five minutes on the spin bike. The first, and there's something called the priority model in strength and conditioning, which means start with the most technical exercises first, because the longer you go, the more neurological fatigue that you get. And if you finish off with deadlifts and, you know, your form's a little bit out... Ryan Thomas (06:54) Bad news. Cam Nicholls (06:54) Bad news. So I don't do deadlifts anymore because of that. So I'll start with squats. You want to leave, for at least your priority exercises, three minutes between each set, which is a fair bit of time as well. Aaron says you can bring it down to two minutes if you want to be practical, but for strength gains, you want to do about three minutes. So jumping in, warm up on the bike, warm-up set. And then I do my two sets of five, and two sets of five. Bit of ab work, out the door. Ryan Thomas (07:42) Yeah. Easy. Cam Nicholls (07:42) And guess what? I've been able to maintain that strength. I've been doing this for the last three weeks now. So I'm not feeling like I'm losing any strength. And the biggest thing here is I'm not getting sore. Ryan Thomas (07:43) You're still able to go as hard on the group rides? Cam Nicholls (07:46) Yep. I'm not getting the delayed onset muscle fatigue. I'm not feeling fatigued. And the last time I did this, it was on a Saturday afternoon. I'd done the group ride. And quite often they say, when you're in a high-intensity phase, actually stacking your gym on a day where you're doing an intense cycling session is good because you get all your intensity in one day. And you can reserve the easy days for being easy. Provided you give it a good five, six hours to enable the body to recuperate a little bit. So I was just driving past the gym on a Saturday afternoon. I'd done three hours pretty hard. And I was like, oh, the gym. Oh, it's only going to take me 20, 25 minutes. So I just went in and did a session. And it was quick. It was easy. I didn't experience the fatigue. And the benefit of this is I will consistently do it every week now. Whereas in the past I pushed it beyond that 30 reps. I probably got a little bit too heavy as well. I'm not probably doing 80% of one-rep max. I'll probably do a little bit heavy. So now I'm like, by the law, that's the weight. That's the repetition range. And consistency is key, as you know, with anything in life. Ryan Thomas (09:02) I'm interested to, if you were to let that fall for, let's say, you don't do it once a week, or you skip it for two or three weeks. Is that a negative impact on the strength in the gym, or is it minimum once a week and then start losing it at a specific rate? Cam Nicholls (09:21) Today's podcast is brought to you by the Road Cycling Academy's Weight Training for Cyclists program. And if you're listening from the Northern Hemisphere, now is a very good time to start thinking about strength training as you head towards the winter months and begin building towards next season. Because if you do strength training right, you're looking at about a 5% to 10% gain. But the problem many recreational cyclists face is they know they should be lifting weights, but they're not sure what exercises to do, how heavy to lift, nor how to fit strength work around their cycling. And that's exactly why we have created this program with Dr Aaron Turner, a strength and conditioning specialist with 20 years of experience working with athletes, including elite-level cyclists. In our program, you'll get a beginner, intermediate and advanced strength program, all downloadable, backed by six detailed video tutorials, and then 60 individual exercise video demonstrations showing you exactly what to do and how to integrate it with your riding. The goal is simple, more power, better durability and improved efficiency on the bike. And you'll get lifetime access to this program for only $147 USD, backed by our money-back guarantee. If you're keen, head to the Road Cycling Academy website and check out our Weight Training for Cyclists program. Now let's get back to the podcast. Anecdotally, if I don't go within 10 days, I'll need to back the weight off a bit next time I go. So that's typically what I do. And to be fair, even on a day where I'm doing it on, and this is Aaron's recommendation, if you're doing gym on a day where you've done intensity in the morning, just back off the weights by 5%, 10%. If I've missed gym by 10 days, I probably won't do it on an intense day. I'll probably just do it independently. But once again, I'll back off the weight 5%, 10%. And you can just, over the course of two or three weeks, ease yourself back into it because people will miss it. But I think they're less inclined to miss it if they keep it this simple. Ryan Thomas (11:29) Yes, agreed. Yeah. Cam Nicholls (11:30) So I guess that's the rule or the idea of this video, is don't overcomplicate things. If you want to understand and hear all the research aligned to this, which Aaron references, we'll link the video up here. And yeah, it's been a game changer for me, Ryan. So that's why I wanted to bring it into this video today, because I know a lot of people struggle with keeping gym into their routine. One, because of time. A full hour, don't have it. And two, because I'm already cooked from everything else I'm doing. This, I believe, solves those two problems. Ryan Thomas (12:06) Yeah. Yeah, I agree. It's like working with people who are trying to balance work, cycling, families and trying to squeeze gym in. It's like, they say, oh, not this time here and this time there. And I'm trying to, like as a coach, I'm trying to think about, oh, what's the load outside of the riding and how's that all balanced? And this makes it super easy. It's super easy to balance that load because it's not actually adding that much load. Cam Nicholls (12:33) It's not. Ryan Thomas (12:34) It's very little load for your muscles. And you're not, like most people you talk to who are gym-goers who have experience in the gym. Well, most people have experience in the gym because they go in and they spend an hour or two there and they go in and they do four or five big workouts and they go on to failure. And then they're like, well, I need to do that to keep it off and to keep my cycling. I need to do more and more and more. Cam Nicholls (12:34) Yep. Ryan Thomas (12:34) It's just not the case. Less is more. Cam Nicholls (12:34) Less is more. Ryan Thomas (12:34) Less is more. Yeah. We spoke about it in another podcast just before. Sometimes it can be the same with on the bike as well. It's the quality. Consistency is a big piece of the puzzle. Cam Nicholls (13:11) I think less is more leads to more consistency, which overall is where the gains are made. And I think with this one as well, you're like, you don't need to, I have a gym membership, but you don't need a gym membership. You can literally just buy a kettlebell, find two exercises to do and just implement this pretty... Ryan Thomas (13:29) That's my routine. Cam Nicholls (13:31) That's your routine. And look, you know, Aaron makes a good point because as road cyclists, you know, there's a benefit gain from a performance perspective, but also if you're not doing any resistance training, there's a disadvantage from a bone mineral density perspective. Like cycling is not good for bone density. Weird. You'd be better off being a sedentary individual sitting on the couch watching Netflix. So, you know, even not for the performance gains, you should be doing this. And if it's not following the protocol that I've discussed here, just, which I think is what you do, you just move stuff around. Ryan Thomas (14:04) I just do something. Cam Nicholls (14:05) Yeah. Ryan Thomas (14:06) General health. Like if you're just doing one sport, then you're not as healthy as you can be. It comes down to that pretty much. Cam Nicholls (14:15) Yeah. Ryan Thomas (14:15) If you, yeah, you don't need to be scientifically, like that's the best way to do it, is to lift heavy things, but I don't have a gym membership. I lift reasonably heavy things and I work my muscles hard, but I put the little fella on shoulders, that's 15 kilos. But yeah, just move stuff around. If it's that complicated and you can't make it to the gym, go downstairs, do some squats, push-ups, sit-ups, and that just activates that muscular system. If you can't do what you've just said. Cam Nicholls (14:46) Yeah, exactly. You look a little bit better on the beach as well if you're doing some push-ups and sit-ups. Ryan Thomas (14:51) I don't look good on a beach. Cam Nicholls (14:52) Neither do I. We've both got moon tans. Anyway. Yeah. All right. Well, thanks for your time, Ryan. Much appreciated. And we'll catch everyone in the next podcast.

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15,038,560

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5.0 / 5

4 ratings

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4.7 / 5

13 ratings

Podcast Authority Score: 58 / 100

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52

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0

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93

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68

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