Shows
EVOQ.BIKE Cycling PodcastSTOP Training Like A Pro…What ACTUALLY WORKS! Grant Holicky, USA CyclingIn this conversation, Grant Holicky discusses the challenges and dynamics of life changes, particularly in relation to his family and home situation. He transitions into the specifics of cyclocross training, emphasizing the unique demands of the discipline, including the need for varied energy systems and strength training. The importance of off-bike training, including running and strength work, is highlighted as essential for cyclists. The discussion also covers endurance training guidelines, the significance of individualization in training plans, and the need for athletes to adapt their training to their personal circumstances and goals.Thanks, Grant! Find him on IG here...
2025-03-241h 09EVOQ.BIKE Cycling PodcastHigh Intensity Training with Grant HolickyIn this conversation, cycling coach Grant Holicky shares his journey from swimming coaching to becoming a prominent figure in cycling coaching. He discusses the evolution of cycling tactics post-pandemic, the importance of high-intensity training, and the nuances of training load versus intensity. Holicky emphasizes the significance of mental strength, the coach-athlete relationship, and the need for variety in training. He also provides insights into effective pacing strategies for gravel racing and shares high-intensity workout recommendations to help athletes push their limits and raise their FTP.
Thanks Grant! Find him on IG and substack here:
https://www.instagram.com/gholicky...
2024-10-071h 08
Fast TalkThe Personal Side of Coaching - with Grant HolickyGrant Holicky, Robin Carpenter, and Starla Teddergreen join Trevor and Rob to discuss social-connection's role for athletes.For Show Notes and Transcripts, visit, www.fasttalklabs.com/the-personal-side-of-coaching---with-grant-holickyFor Grant Holicky's Newsletter, visit, https://www.fasttalklabs.com/fast-talk/the-personal-side-of-coaching-with-grant-holicky/To Join Fast Talk Labs visit www.FastTalkLabs.com/Join Learn more about your ad choices. Visit megaphone.fm/adchoices
2023-06-2956 min
The Roadman Cycling PodcastBuilding a Winning Athlete with Grant HolickyToday I get a chance to chat with my former coach Grant Holicky, since he's worked with me Grant has made quite the name for himself, coaching some of the best athletes in the world. This is a unique insight into what makes athletes tick.
Today's show sponsor is Wattbike. I've played around with a lot of indoor training tools and they don't come any better than the Wattbike Atom. For more info on the Atom, head over to wattbike.com
Today's show is also brought to you with special thanks to our amazing on-going s...
2023-02-2158 minFast TalkCan Cyclocross Make You a Stronger, Faster Cyclist?Whether you’re a roadie, a mountain biker or a triathlete, the unique demands of cyclocross mean it can make you better at your preferred discipline. On this week’s show we chat with cyclocross experts Grant Holicky and Stephen Hyde about the many benefits of ‘cross. Learn more about your ad choices. Visit megaphone.fm/adchoices
2022-09-291h 05Fast TalkHow Much High-Intensity Training Do You Need?Endurance athletes crave intensity. It's the closest thing we have to instant gratification: chose an interval, grab the bike (or running shoes, etc.), and head out the door or into the Zwift session. An hour later, the work is done and the feeling of satisfaction washes over you.What’s problematic, however, is that there are few subjects in endurance sports that are more steeped in mystique or misconceptions. There are as many articles suggesting that you’re not doing enough intensity as there are suggesting you’re doing it the wrong way.So, in this s...
2021-06-171h 29Fast TalkQ&A on Training Grit, Psychological Tricks to Beat Fatigue, and Stage Racing, with Grant HolickyLongtime Fast Talk Labs contributor and coach, Grant Holicky, joins us for another Q&A episode of Fast Talk.With Grant's help, in this episode of Fast Talk we tackle questions on race tactics (including the infamous “shake and break”), if and how you can train grit in races, how to safely override the central governor and a greater discussion around the ethics of pushing past this fatigue threshold, training for a five-day gran fondo stage race, and the dirty tricks of road racing.Our first question comes from David Sommers, of Madison, Wisconsin. He writ...
2021-04-0157 minFast TalkWhat 2020 Taught Us, and the Exciting Places 2021 Will Take UsWe can learn a lot by looking back. And one of the best parts of being an athlete is planning ahead, setting goals, and choosing your next adventure.[For more on this, check out episode 140: How to Set Training and Performance Goals.]In this episode, the Fast Talk team, plus frequent guests, share the lessons they learned from a challenging 2020, and then declare their big, scary goals, races, and rides for 2021.First, looking back. We ask ourselves this question: Despite 2020 being an "off" year in terms of most racing and riding plans, were...
2021-01-211h 14Fast TalkA New Coaching Model: Creating Better Athletes Through Our Virtual Performance CenterWe believe modern coaching doesn’t optimally fulfill the needs of the modern athlete. That’s why we’re introducing our community, education, and coaching membership, Fast Talk Laboratories. So often athletes are given templated training plans. But what if he or she gets sick? Or work gets stressful? That athlete will likely do more harm than good simply pushing through and sticking to the plan. In response to that methodology, we’ve created a virtual performance center, a place for the insightful athlete to be guided to their best self. We have...
2020-11-2634 minFast TalkRoundtable on coaching beginner athletes versus veteran athletesIn today’s episode, we’ve assembled a fantastic group of coaches to discuss the differences, similarities, nuances, and challenges of coaching beginner athletes versus veteran amateurs. This episode is filled with myriad topics, all related to the coach-athlete relationship. And it starts by defining some terms. What constitutes a beginner, and a veteran? Can you be a beginner if you’ve ridden for 10 years but don’t know much about how to train? We’ll discuss. What should beginners focus on most? What should veterans focus on most? How does a good coach most effectively...
2020-09-101h 22Fast TalkQ&A on sweat rates, going polarized for ’cross, VLAmax, big gear work, and recovery tools, with guest coach Grant HolickyIn today’s Q&A episode we invited coach and co-owner of Forever Endurance, Grant Holicky, to join us for a lengthy discussion on a myriad of topics. First, we converse about sweat rates. Ernest Boskovic references our discussion in episode 111 with Dr. Cheung, and asks several intriguing questions. (It makes us believe we’ll soon invite Dr. Cheung back to the program for a full episode on the subject.) Here are a few of Ernest’s questions: What is the relationship of sweat rate to intensity? What is the relationship of sweat rate to intensity? Is it a lin...
2020-07-021h 17
Velo PodcastFast Talk, ep. 102: Performance Psychology with Julie Emmerman and Payson McElveenAs the world’s attention is fixated on the spread of COVID-19, many of us are feeling stress and anxiety. We want to acknowledge that fact; these are challenging times. By coincidence, we recorded and planned to release today an episode on performance psychology, specifically on the principles of confidence, resilience, the power of reframing, self-talk, and much more.
Though this episode doesn’t address the type of anxiety you might be feeling head on, there are immense lessons to be learned in this episode that are applicable both to riding your bike faster, and living your life in a more...
2020-03-171h 46Fast Talk102 // Performance Psychology with Julie Emmerman, Payson McElveen, and Grant HolickyAs the world is fixated on the spread of COVID-19, many of us are feeling various amounts of stress & anxiety. These are challenging times. By coincidence, we recorded & planned to release today an episode on performance psychology with Julie Emmerman, specifically on the principles of confidence, resilience, the power of reframing, self-talk, etc. There are immense lessons to be learned in this episode that are applicable both to riding your bike faster, and living your life in a more healthy, mindful way. Learn more about your ad choices. Visit megaphone.fm/adchoices
2020-03-171h 48
Off CourseSpecial Episode: Behind the scenes at the 2020 UCI World Cyclocross ChampionshipsWelcome to Off Course! Grant Holicky, the coach of American U23 national champion and cyclocross worlds competitor Eric Brunner, came back from Dübendorf, Switzerland last week and immediately recorded this special behind-the-scenes episode to give us a taste of what the excitement was all about. Make sure to check our social media channels to see the photos and videos that Grant describes in this episode. We’re at @realfastlabs on Facebook, Twitter, and Instagram. Grant offers behind-the-scenes details on the course, course conditions, cliffhanger finishes, and some of the dominating performances. He gets into the details on w...
2020-02-0724 min
Off CourseOff Course with Grant Holicky TrailerOff Course is the podcast about what happens when the racing is over and life begins. Endurance athletes have lives outside of their sport. Maintaining a healthy work, life, sport balance requires intention, discipline and a strong appetite for new experiences. "Part of what I love about all of the sports I coach and participate in, is the community of fun, interesting people that I get to do it all with. In this show I’m bringing you with me to all of the races I go to, and inviting you into all of the cool conversations I hav...
2020-01-3001 min
Velo PodcastFast Talk, ep. 93: Balancing sport and life, with Brent BookwalterHello and welcome to Fast Talk! I'm your host Chris Case. Today we have a great episode in store for you, with someone you’ve heard from many times before on Fast Talk. Today, we’re finally joined by Brent Bookwalter of the Mitchelton-Scott WorldTour team, a man of both wisdom and humility, for a full conversation on balancing life and sport.
What do pros know about that balance, you ask? “They’re pampered!” you’re probably thinking. Well, not exactly true. The life of a pro cyclist is not as glamorous as you might think. We’ll discuss that misconception...
2020-01-161h 11Fast Talk93: Balancing sport and life, with Brent BookwalterToday, we’re joined by Brent Bookwalter of the Mitchelton-Scott WorldTour team, a man of both wisdom and humility, for a full conversation on balancing life and sport. We don’t all deal with the issues related to pro cyclists’ in our own lives, there are common themes about self-care, and working to keep your passions alive that we can all relate to. Today we also spoke to coach Katie Compton, and two of our favorite coaches and soon-to-be Fast Labs podcast hosts, Grant Holicky & Colby Pearce. Learn more about your ad choices. Visit megaphone.fm/adc...
2020-01-161h 12Fast TalkThe value of physiological testing, with the University of Colorado Performance CenterThis week’s show is about physiological testing. The result of a good test is a robust set of data specific to you, which can help you understand things like your true training zones & how well you can get up tough mountain climbs. Our guest is Jared Berg, exercise physiologist at the University of Colorado Sports Medicine & Performance Center. 2020 will be the year when Fast Labs expands beyond Fast Talk! Expect more from Colby Pearce & Grant Holicky soon. Check out www.FastLabs.com! Learn more about your ad choices. Visit megaphone.fm/adchoices
2019-12-061h 29
Velo PodcastFast Talk, ep. 88: Planning a limited race season with Colby Pearce and Grant HolickyWe all understand that to race or ride our best, we need to periodize our season. That’s obvious and essential for a pro who’s racing upwards of 80 races in a season. Simply put, they wouldn’t survive if they went hard all the time: They need a base, they need rest, and they need peaks.
But what about those of us who only have three or four races in a season. Or to take it one step further, what about those of us who don’t race, or who may do a gran fondo at some point. How do we ma...
2019-11-221h 11Fast TalkSeason Planning for the Limited Racer, with Colby Pearce & Grant HolickyWhen we're racing only three or four times a year, do we still need to periodize our season? Can we be on form all year round? Today we'll dive into planning a season with limited racing, asking the questions: What can we learn from the pros? What can we not take from pros? Then we'll look at several scenarios, including having four or five races in a short time frame, four or five races that are spread out, a single focus event, and the non-racer who just likes to smash. Learn more about your ad...
2019-11-221h 11
Velo PodcastFast Talk, ep. 85: How to trust the scienceHere on Fast Talk, we’ve been known to periodically quote a study or two. While in the past, athletes mostly figured out their training by trial and error or what felt right, nowadays, in this era of marginal gains, no coach or serious athlete can get away without some understanding of physiology. Winning at the highest level requires digging through the science to find those little nuggets that translate to real gains.
The problem is, while many of us read the science, a lot of us don’t know how to interpret it, or when it’s good research that d...
2019-10-111h 45
Velo PodcastFast Talk, ep. 84: Pro training tips with George BennettGeorge Bennett of the Jumbo-Visma WorldTour team, who at one point was sitting fourth at this year’s Tour de France, has had a phenomenal season.
In the course of our recent conversation with George about recovery and adaptation, we talked with the New Zealand-born rider about how he was managing his recovery from the Tour de France to get ready for the Vuelta a España. That lead to an entire conversation about how George trains, and his tips for hitting peak form. That's the basis for this episode.
Today, we cover:
- First, something that is fascinating but pro...
2019-09-271h 04
Velo PodcastFast Talk, ep. 81: The 'cross episode with Coach Holicky, Katie Compton, and Ellen NobleIt’s been a long time coming, but Fast Talk is finally taking on cyclocross, from training to racing, honing technical skills to riding on nearly flat tires. Warning: there are few, if any, nerd bombs in this episode.
Is there anything more fun than ripping around in the mud on an autumn day with all your friends? Jumping off your bike, jumping on your bike, diving into corners, bunny-hopping barriers, drifting through corners, powering through sand. The cyclists who have the most fun? Cyclocross racers.
Today we'll dive into many facets of ‘cross, including:
- First, why cyclocross is so u...
2019-08-161h 44Fast TalkThe Cyclocross episode with Coach Holicky, Katie Compton, Ellen Noble, and Maxx ChanceIt’s been a long time coming, but Fast Talk is finally taking on cyclocross! Today on the pod: - Why cyclocross is so unique to the cycling world - What assets you need to be a good ‘cross rider - The short race season in cyclocross - Unique training side of cyclocross - ‘cross races - strategy, course inspection, & selecting gear Our primary guests today are Grant Holicky, one of his athletes Maxx Chance, Ellen Noble, and Katie Compton. Learn more about your ad choices. Visit megaphone.fm/adchoices
2019-08-161h 44
Velo PodcastFast Talk, ep. 77: Avoiding the big mistakes even pros make, with Dr. Andy Pruitt and Frankie AndreuWe all make mistakes. No one trains and races perfectly, which can be frustrating when so often those mistakes are made out of honest effort and a desire to perform at our best.
But we have a choice in how we treat our mistakes. One way is to get frustrated and beat up on ourselves. The other is to realize that admitting when we make a mistakes is an opportunity to improve and be a better athlete.
With that second perspective in mind, today we’re going to talk about some of the most common mistakes that we see in at...
2019-06-281h 35
Velo PodcastFast Talk, ep. 68: The big picture — the three types of rides you should doIn this episode we’re taking a step back — way back — to see the forest for the tress. Let me explain: Many of you have been fascinated by our recordings with scientists and coaches like Stephen Seiler, John Hawley, Iñigo San Millan, and Joe Friel. Now, we’ve sifted through hours of Fast Talk recordings with our many distinguished guests to bring context to what we hope is a simplified, unified message about the fundamental principles of these previous shows: there are just three types of rides. Yes, that’s a simplification. Yes, you’re getting our bias. So, if you want th...
2019-02-221h 35Fast TalkThe big picture — the three types of ride you should doIn this episode we're playing the humble role of science communicators, to make sure we get the message right. We’ve also sifted through hours of Fast Talk recordings with our many distinguished guests to bring context to what we hope is a simplified, unified message about the fundamental principles of these previous shows: there are just three types of rides. We’ll hear several times from experts Dr. Stephen Seiler, Dr. John Hawley, Grant Holicky, and finally Joe Friel. Learn more about your ad choices. Visit megaphone.fm/adchoices
2019-02-221h 35Fast TalkPolarizing your training, with Dr. Stephen SeilerOur featured guest is Dr. Stephen Seiler, a professor of sports science in Norway, where he has lived for 22 years. But no, that’s not a Norwegian accent. He received his Ph.D. from the University of Texas. Dr. Seiler is now on the executive board of the well-respected European University College for Sports Science. We're also joined by Grant Holicky, Andrew Randall, Steve Neal, and Larry Warbasse. Learn more about your ad choices. Visit megaphone.fm/adchoices
2018-07-271h 14Fast TalkBusting the ‘no pain, no gain’ mythToday’s episode is all about busting two commonly held and closely related training myths. First, should you always do precisely what’s written on your training plan, even if your body is tired? And second, should your intervals always be ridden to failure, as hard as you can go? We are joined by Brent Bookwalter, Lucas Euser, Inigo San Milan, and Grant Holicky to help you determine when you should and shouldn’t push through bad legs, and when you should and shouldn’t do intervals at full gas. Learn more about your ad choices...
2017-01-2746 minFast TalkStop your legs from fighting (themselves)Want some free watts? Your legs are fighting themselves, and we want them to stop. Episode 8 is all about neuromuscular training, decreasing what is called coactivation, which is when your muscles actually work against each other. Neuromuscular training can provide big gains without requiring any increase in fitness. We are joined by neuromuscular training expert Grant Holicky of Apex Coaching for insight into how this type of training works and how exactly to implement it in your own training. Learn more about your ad choices. Visit megaphone.fm/adchoices
2016-12-0838 min