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.

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.

At the 2024 edition of the Tour Down Under, Ronan Mc Laughlin was joined by aerodynamicist JP Ballard as they walked through the pits to talk about the aero hits and misses within the latest bikes of the WorldTour. For 2025 we’re back with something of a similar theme.

This time Dave Rome is joined by the Head of Aerodynamics at South Australian Sports Institute (SASI), John Pitman.

Now, with access to a wind tunnel he oversees (a story we aim to share soon), Pitman takes a stroll through the pits, talking about general aero themes, the effectiveness of design flourishes, and other random things seen.

Normally, this type of episode would be exclusive to members of Escape Collective, but instead, we’re keeping things open to give you a taste of the sort of content you may be missing out on. If you like this episode, and if you haven’t already, then please consider becoming a member of Escape Collective. Similarly, please share it with a friend who may enjoy it.