It’s a humble kitchen cupboard staple, but sodium bicarbonate is also one of the most powerful and misunderstood tools in the endurance athlete’s arsenal. In this episode of Performance Process, Ronan Mc Laughlin is joined by Robert Gorgos – nutritionist to WorldTour teams and founder of MNSTRY – to unpack the science and practical use of bicarb. From dosage protocols to side effects, gels vs powders, recovery benefits, and whether it’s worth using for amateurs, pros, short efforts, or ultras, this episode is the definitive guide to bicarb loading in cycling. Plus, how it stacks with beta-alanine and nitrates, and what’s changing with encapsulated delivery formats.

Real-world testing shows suspension forks might flip the script in the gravel v MTB tyre debate.

What happens when you bring WorldTour-level testing rigour to gravel? In this episode of Performance Process, Ronan sits down with performance engineer Marc Graveline to unpack a surprising result from two intensive testing blocks with pro rider Hannah Shell in the run-up to Unbound.

Using drag sensors, IMUs, and a structured testing protocol, Graveline found that 40 mm gravel tyres paired with a suspension fork outperformed even wide MTB tyres, overturning one of gravel racing’s biggest equipment trends of the past two years.

They dig into tyre pressure, terrain interaction, the importance of system thinking, and how optimisation on rough roads demands a rethink of conventional aero priorities. This one’s about more than just tyres—it’s about changing how we think about speed on gravel.

Is heat training the next big performance unlock, or just another way to cook yourself?

In this episode of Performance Process, Ronan Mc Laughlin sits down with elite coach Jacob Tipper to unpack the science, applications, and pitfalls of heat training. They dive into what actually happens to your body in the heat, the potential gains in plasma volume and haemoglobin mass, and why more athletes are turning up the temperature even in cold climates. From WorldTour race prep to age-group applications, the conversation blends physiology, practical protocols, and hard-earned lessons from coaching athletes like Ben Healy and working with Dan Bigham in preparation for his successful Hour Record attempt. If you’ve ever wondered about heat training, this is the episode for you.