The A Faster You Podcast takes you deeper into training. We talk about AI-powered training planning, performance optimization in cycling and running, sports science, athlete stories, and everything that makes you faster, more enduring, and healthier. Hosted by Björn Kafka, Sebastian Schluricke, and Niclas Ranker — founders and coaches behind afasteryou.com, the platform with over 1 million analyzed training sessions. Note: Most episodes are AI-translated from our German original with cloned host voices. Native English guest interviews are released in the original recording.
One day before the 2026 Tour de France starts, Björn and Niclas dig into the race. Who are the favorites, and who does Björn see winning? They also cover what it takes to ride the Tour and what sets a Tour pro apart from other riders. From the opening TTT and the punchy first stages to the big GC battles, breakaway chances, heat adaptation, and the individual riders to watch across all the top teams.
Björn and Niclas talk with Daniel Steinhauser, who recently set an extraordinary world record: the greatest distance ever covered on a road bike in seven days. Daniel takes us through the whole journey — sleepless nights, physical pain, emotional moments, and how he kept pushing when there was nothing left. What does it take to spend seven days at your absolute limit? How much comes down to nutrition, recovery, race tactics — and why, in the end, the head decides whether a world record stands or falls?
Up into the thin air! In today's episode, Björn, Peter and Niclas dive into the topic of altitude training. Why do elite athletes put themselves through the grind at dizzying altitudes — and what does it really do? Björn shares exclusive insights and takes us to the peaks of the Spanish Sierra Nevada, where he was right in the middle of a training camp with the pro team Uno-X. He tells us what daily life looks like for the pros and the wild stories from behind the scenes.
Peter Schermann joins us: coach, mountain biker, comeback story after a stroke at 29. Plus: Daniel Steinhauser's 7-day world record (3,860 km), the Truckee Race, and coaching mindset.
In this episode, the A Faster You Podcast features the full lineup for the first time. Sebastian joins Niclas and Björn to talk about how to get the most out of A Faster You to reach your best form. Which features does the platform offer? And how do you use them to steer and improve your training yourself? Enjoy the episode!
After a longer break, Björn and Niclas are finally back at the mic — and deliver the third episode of 2026 right away! In this episode, the two talk about one of the most exciting topics in endurance training: VO₂max intervals. What's really behind them, how useful are they for cyclists, and how do you integrate them into training correctly? They also cover one of the toughest mountain bike stage races in the world — the Cape Epic. Björn and Niclas share their thoughts, experiences, and impressions around the race. An episode for everyone who wants to dive deeper into training and at the same time glimpse the world of pro cycling.
In this episode, Björn and Niclas talk about their new roles and major changes heading into 2026. For Björn it's a big step forward: he's now a coach at Uno-X Mobility, arriving at the highest level of the WorldTour. Niclas also has exciting news — he's now supporting Team BikeAid from Saarland as a coach. Enjoy the episode.
Björn and Niclas look back at 2025 — cycling highlights like Sanremo, the Tour de France and Lipowitz's podium, plus athlete success stories from Andi Seewald to Anna Weinbär. They talk about the power of eating enough in training, the cadence game they used to propel Simon Schneller, and give their predictions for 2026: aerodynamics everywhere, 32-inch wheels coming, and more private life changes. Enjoy the episode.
After a month's break, Björn and Niclas are back — and dive deep into the training world of the Australian national track team. With their science-backed system, the Australians set a world record in the 4 km team pursuit. But what's really behind that success? And above all, what can ambitious cyclists and hobby athletes take from it for their own training? In this episode we talk about why a 4-minute race doesn't mean you should only train four minutes hard, the role the aerobic base plays, and how to structure training strategically to reach your full potential. A look behind the scenes of world-class performance — practical, scientific, understandable for everyone.
In this episode, Björn and Niclas tackle the much-discussed Double Threshold principle — what's behind it, how can you integrate it meaningfully into your training routine, and who does it actually make sense for? They also dive into goal setting: how do you find the right focus, set realistic but motivating goals, and keep the fun in the process? Perfect for anyone looking to train smarter and make long-term progress. Enjoy the new episode!
Björn and Niclas break down the Road World Championships and Europeans, dig into Pogačar's extraordinary form, and look at how nutrition and tracking shape performance gains. They discuss how nutrition can be used strategically — whether for targeted weight gain or optimal recovery — and why monitoring has become a decisive factor in modern cycling.
In today's episode, Niclas and Björn break down the exciting time trials at the World Championships in Rwanda. They also look at the Mountain Bike World Cup in Lenzerheide and the men's Ironman World Championship in Nice, where the Norwegians once again showed impressively why they currently belong to the absolute world elite. Enjoy the listen!
In today's episode, Björn and Niclas dig into durability in cycling: what is it, how do you train for it, and who does it actually matter for? After that, they cover general topics from the cycling world and wrap up with a relaxed bit of small talk about books. Enjoy the listen!
Today Anna joins the A Faster You Podcast! At the recent World Championships she became Vice World Champion — with an impressive performance: she took 10 minutes off the previous course record. Björn and Niclas sit down with her to talk about this exceptional race, her training, and the factors that led to her success. Enjoy the listen!
In today's episode, Niclas sits down with Rick Steffen to talk about how you win one of the biggest gravel races in the world — Badlands. Together they break down the training prep, the race strategy, the equipment, and how the race actually unfolded in the end. Enjoy the listen!
In this new A Faster You episode, Björn and Niclas break down the success strategies of the Norwegian top coaches, who have collectively won more than 400 medals at the Olympics, World Championships and European Championships. We look at the training principles behind that success — from high total volume to pyramidal intensity distribution, smart periodization, and altitude training camps. And most importantly: what can hobby and amateur athletes take from this for their own training?
In this episode, Björn and Niclas cover the current highlights from the cycling world. We discuss the stir around the Tour winner's weight and put into context how to evaluate changes in body composition from a performance perspective. We also share insights from the final prep phase for the Ötztaler Radmarathon — including practical tips for race week. A quick look at the Vuelta: can Jonas Vingegaard defend the red jersey all the way to Madrid? And finally, we turn to the upcoming MTB Marathon World Championships, where several of our athletes will be on the start line.
In today's episode it's all about Niclas' win at the Saarschleife Bike Marathon, the Tour de France, and Tadej Pogačar's impressive dominance. We also speculate: how fast could Pogi ride the Ötztaler? Björn did a little simulating again — and now we want to hear from you: what do you want to know about the Ötztaler? Send us your questions!
In this new A Faster You episode, Björn and Niclas talk about the Tour de France as we're experiencing it right now and what has impressed us most. A big topic: the riders' nutrition — between energy balance and calorie intake. Finally, we head to Lake Attersee: King of the Lake is coming up — a legendary time trial with style and speed. But the real question: can Niclas and Björn actually get into an aerodynamic position? Find out — enjoy the listen!
In today's episode, Björn and Niclas dive deep into the spectacular mountain time trial at the Tour de France. What power numbers does it take to win this brutal individual effort? We break down the course profile, speculate on possible wattage, and look at the favorites for this unique stage of the Grand Tour. We also cover a real highlight from the MTB scene: the strong performances of Björn's athletes at the Andorra Epic. What worked especially well? What challenges did the high-alpine terrain bring? An exciting episode between WorldTour analysis and MTB successes — enjoy the listen!
In today's episode, Björn and Niclas talk about what it takes to become European Champion, share their impressions from Eurobike, and name their favorites for the Andorra Epic. Due to technical issues with the internet connection, we had to make a small, somewhat abrupt cut — thanks for your understanding!
Today, Raul Celdran is our guest. He is a coach and nutritionist at Climatiza Orbea and Caja Rural. He also runs his own coaching company, NaturTrainingSystem. Together with Björn, they talk about how to fuel like a pro and what you need to pay attention to.
Today, we're joined by Andrew Buckrell and Michael Liberzon — two experts on the topic of heat and performance. They've produced several insightful episodes on this subject in their own show, the Endurance Innovation Podcast. Together with Björn and Niclas, they dive into how heat affects performance and what strategies athletes can use to cool down effectively. Enjoy the episode!
After a three-week break, we're back! In this episode, Björn and Niclas dive deep into the world of mountain bike marathon. What makes a top marathon rider? Which physiological factors are decisive, and how do you optimize your training to win races — or at least make it to the finish line? Expect exciting insights, practical tips, and motivating stories. Enjoy the listen!
In this episode, Björn and Niclas dive deep into the science of muscle glycogen storage and its impact on performance. Based on recent studies, they discuss how the timing of carbohydrate intake after intense training sessions can affect recovery and next-day performance.
I'm done! The Epic is over, and the last day brought plenty of drama. Shortened stage because of the weather, a completely new course, and full gas from the start. Thanks so much — it's been a real pleasure sharing these insights with you.
Day seven of the Epic was one of the hardest. The rain made an already demanding course even tougher. The race stays exciting right up to the final day.
It was time for the Queen Stage. Lots of trails, steep climbs, and then some rain on top. A hard day, and two more still to come. Apologies for the late upload — the internet was being stubborn.
Day 5 was hectic and dusty, and it got hot again — the Epic shows why it's the hardest stage race in mountain biking.
That was the heat battle of Paarl! Stage 3 was hot and packed with trails. The GC stays exciting — and now the Cape Epic really gets going.
It was TT day at the Cape Epic. Hot, flat, and fast. Niclas brings you some more inside info from the race.
Stage 1 done — it was hard and windy. A quick glimpse into today's race. Apologies for all the "uhms" and thinking pauses... that's only going to get worse the longer the race goes on.
Short and sweet — today was the prologue of the 2025 Cape Epic. Since Niclas is racing himself, he gives us a little inside scoop. Enjoy, and let us know what you think!
In this episode, we talk to professional mountain biker Hans Becking about the legendary Cape Epic, one of the toughest stage races in the world. Hans gives us exclusive insights into preparation, race tactics, and the mental challenge of riding for eight days under extreme conditions.
In this episode, Björn and Niclas talk about how to handle illness and injury the right way. Which steps actually support the healing process? How do you avoid the classic mistakes and get back to training as efficiently as possible? Alongside practical tips and strategies, they also cover the mental side — because patience and the right mindset are decisive for a successful comeback. Enjoy the episode!
Economy in cycling — a complex but essential topic for anyone who wants to take their performance to the next level. Björn and Niclas dive deep into the science of efficiency and show you how targeted adjustments put more power on the pedals without wasting energy. Which factors really influence your performance? Where are the biggest hidden gains? And which pro tricks can you use yourself? All that and more in this exciting episode!
In this exciting episode, we talk to Michael Liberzon, host of the Endurance Innovation Podcast, about his journey as a podcaster and the inspiring conversations he’s had with leading figures in endurance sports. Michael shares his most important learnings from the episodes and gives us insights into the highlights of his best guests. We also introduce his self-developed Cooling Bottle, designed to optimize performance in high temperatures. Enjoy the episode! In dieser spannenden Episode sprec
In this episode, Brazilian mountain bike professional Henrique Avancini shares his journey into the world of cycling. He talks about how he started racing, the challenges he faced throughout his career, and the milestones that made him one of the most successful athletes in his discipline. A fascinating insight into the career of an international professional athlete. In dieser Episode spricht der brasilianische Mountainbike-Profi Henrique Avancini über seinen Weg in den Radsport. Er erzählt,
Second episode of the new year, second exciting guest! Björn and Niclas welcome Eva-Maria Sperger, one of the most successful ultra-runners in the world and an experienced psychologist. As a true expert, Eva combines her exceptional ultra-running success with deep psychological know-how. In this episode, she shares valuable strategies for pushing through longer in competition, handling performance pressure, and building mental strength. An inspiring combination of peak performance and solid science — enjoy the listen!
Short and sweet: Christmas is just around the corner! In today's episode, Björn and Niclas chat about the Festive 500, how many watts you need to push on the track, and discuss the best gifts for cycling fans. The next episode will have a full year-in-review. Thanks for listening — and enjoy the episode!
Compound Score — what's behind it? In today's A Faster You episode, Björn and Niclas talk about the Compound Score and Fatigue Resistance — two exciting concepts in modern cycling. We break down what these terms actually mean, how they affect performance analysis, and critically discuss their relevance. Is it just a trend or real progress? Tune in for our take!
Gadgets: meaningful or nonsense? In today's episode, Björn and Niclas dig into the world of cycling gadgets. What do you really need, where is the investment actually worth it, and which products are more or less pointless? Expect a solid analysis and practical tips — enjoy the listen!
This time Sebastian asks the questions and Björn tells the story of how he became coach to mountain bike world champion Henrique Avancini. From the first conversations as performance manager to taking over as head coach, to dealing with injuries, comeback pressure, and the spotlight surrounding the Brazilian superstar. An insight into what training at world-class level really looks like — and the role mental load and private training camps play in it.
With the Tour de France on their heels, Björn Kafka and Sebastian Schluricke take a detour into the amateur and hobby world this time: to the Ötztaler Radmarathon. 227 kilometers and 5,500 meters of elevation — the key figures of the Ötzi are impressive, the scenery even more so. Like every year, the spectacle attracts thousands of cyclists to push their own limits over four passes. This time Björn and Sebastian talk about how to structure the race, which mistakes should be avoided, and which
Björn and Sebastian are back after a long break... but they bring a lot in their luggage: the new Powertest AI and the Activities, which show you how effective your training was, how many carbohydrates and other nutrients you consumed, and how even poorly paced tests get better with AI.
After a long break, Björn and Sebastian are back with a lot to share: the new WattShop partnership in Germany, Andreas Seewald's vice world championship title, and the feature the episode is named after — the A Faster You simulation. They explain how the software computes optimal pacing strategies for races, what role VO2max, VLamax and carb stores play, and why they use Differential Evolution algorithms for it.
This time Björn and Sebastian explain what each training zone delivers — and that handling them is never black and white. What stimulates VO2max, what stimulates VLamax? Have fun diving through the different intensity zones.
In this episode Björn and Sebastian explain how to use the data from the Powertest to shape training. This time the focus is on road racing. A Faster You looks at two athlete types — the Sprinter and the Marathoner — and shows how each can best prepare for a race, and how two very different athletes should train toward the same race.
Today Björn and Sebastian explain their Powertest, which uses test rides to calculate your VO2max, VLamax, Fatmax, threshold and more. They walk through what each parameter in the test result means, how to design training from it, and how to shape a truly individualized training plan with it.
This time we dive into aerodynamics and how to test it on our platform. Sebastian and Björn show the benefits of improved aerodynamics and the improvement potential every cyclist and triathlete has.
Sebastian and Björn explain what A Faster You is, what the platform can do, who uses it, and how it all came to be.
