Beter Worden Podcast
Getting better on the bike, that’s what it’s all about. In this Beter Worden (“Improve”) Podcast we give you loads of tips, tricks and shortcuts for cyclists at every level to boost your training progress.
Featured Top-3 and most popular podcasts.
An overview of our top-3 of most populair Beter Worden Podcasts.
The new episodes of the Nog Beter Worden Podcast
Movement scientist and JOIN founder Jim van den Berg and his ‘partners in crime’ Laurens ten Dam and Stefan Bolt of Live Slow Ride Fast continue. In this new series, various topics are discussed with a guest, who brings the necessary knowledge and experience. These episodes can be listened to exclusively by JOIN subscribers via the app.
Episode 7 – Physiological profile
For the next hour De Nóg Beter Worden podcast is about the six physiological aspects of cycling. The aspects VO2-Max, lactate threshold, efficiency, anaerobic reserve, durability and recovery are all addressed. Learn all about what determine a good cyclist.
Episode 6 – Sports nutrition
Gone are the days when you could win Milan-San Remo the Oscar Freire-style, on two gels. Paying attention to your nutrition is the key to success these days. To learn more about that, this week none other than Monique van de Velde joins the Nóg Beter Worden podcast, performance nutritionist at Visma-Lease a Bike.
Episode 4 – Frequency First
You can safely say that this episode is the definition of ‘Getting Better’. Actually, the next three quarters of an hour is a continuation of the very best episode EVER #1 ‘Consistency’ (since then it only went downhill…). Indeed, in this episode, the three gentlemen are going to talk about how to keep your JOIN score up and how to improve it even more.
Episode 3 – Training Zones
This episode is about training zones. The funny thing is that Laurens, Stefan and Jim are just starting to talk about this topic now. After all, training zones are as old as the hills. In fact, it was one of the first topics that exercise physiology dealt with. So don’t waste more time and dive into the episode!
Episode 2 – Mental Coaching
In this episode, performance coach Marco Hoogerland is our guest. Marco guides us through the wonderful world of the mental aspect of cycling and what it is like to coach riders from the best cycling team in the world.
Episode 1 – Menstruation and Pregnancy
In this first episode, Anne Marijn van der Graaf is our guest. She is a gynaecologist and specialises in (top) athletes. She guides the gentlemen through the wonderful world of the female cycle and the combination of (top)sport and pregnancy.
Listen to all previous “Beter Worden” Podcasts
This Dutch podcast series is presented in collaboration between JOIN.cc and Live Slow Ride Fast. Each episode discusses a particular element of cycling training with Jim van den Berg, a sports scientist and founder of the Join.cc cycling training app and his partners in crime, former pro-cyclist Laurens ten Dam and Stefan Bolt, both from the Live Slow Ride Fast cycling lifestyle company.
Episode 83 – Questions from Listeners
How can you best use JOIN when you race every weekend? And suppose you have a limited budget: what is best to spend it on? A bike computer, a bikefit or good footwear? Also, how much can I drink? How does alcohol affect my training?
Episode 82 – Exploring
You prepare well for a tour, cyclo or a race by training specifically towards it. However, knowing what to expect in terms of the course is just as important. This week’s Better Becoming podcast is all about ‘scouting’.
Episode 81 – Workout Execution
Weekly, if not daily, people achieve a 10 on their workout score in the training app. But how do you achieve a 10? What is the perfect way to execute your workout? In this episode, you will discover that the secret is actually at the surface and most riders focus on the wrong thing during their training.
Episode 80 – Core Temperature
This week is all about your core temperature. What exactly your core temperature is and why it is so important to measure it. So, do you want to train more effectively and efficiently by taking your body temperature into account? Then listen to this brand new episode of the Beter Worden Podcast.
Episode 79 – Pacing
This week’s word is ‘pacing plan’. In this new episode of the Better Worden Podcast explains what that is and how you can benefit from it. So do you want to achieve your goal more efficiently and effectively by being able to pace better? Then tune in to our new episode.
Episode 78 – Type of cyclist
This time, it’s all about the different types of cyclists. How can you figure out which type of cyclist you are and what is mostlikely the best training plan for you. So, if you want to find out what type of rider you are and make the most of it, quickly listen to this brand-new episode of the Beter Worden Podcast.
Episode 77 – Training Camp
Train, eat, sleep, repeat. Every cyclist – amateur and professional – has experienced it or thought about it; a training camp, also known as a ‘cycling week’ in some cases. The questions the gentlemen are answering this week include: when is something actually considered a training camp? How do you structure such a week, and what do you bring along? What is the biggest difference between training camps then and now?
Episode 76 – Doping
This podcast is about a subject that has always been kept silent: doping. Does this topic really belong in the Beter Worden Podcast? According to the hosts, there is no escaping it. In this episode, the hosts delve deeper into all types of doping, its history, and the future of this forbidden shortcut.
Episode 75 – Rebound
This week, it’s time for a special episode of the Beter Worden Podcast! Unfortunately, not everyone has the opportunity to cycle 200 miles in Kansas, but don’t worry: we’ve also thought about those who are staying at home. This week, we’ll be talking about Rebound on June 3rd. This race will give you one of the most beautiful days on your bike, even if you only do half of it. Just ask Jim.
Episode 74 – Sugar Crash
Sugar crashes are a problem for you as a cyclist because they have a direct impact on your performance and well-being while cycling. Welcome to a new episode of the Beter Worden Podcast, where we will be talking about blood sugar crashes and how they can affect your cycling performance.
Episode 73 – VO2-Max
VO2-Max is the maximum ability of the body to uptake and use oxygen during exercise. And what do you know? There are some exceptional examples of athletes with astonishingly high VO2-Max. But what does this mean for us ordinary mortals?
Episode 72 – Mansplaining
This week it is essential that you pay close attention, because the gentlemen are going to explain something very important about something you know nothing about yet. So, listen up, because this week’s episode of the Beter Worden Podcast is about “mansplaining”.
Episode 71 – Questions from listeners (V)
The time has come again for you to decide what Laurens, Jim en Stefan will talk about. Welcome to “Questions from the listeners Part Five” of the Beter Worden Podcast. So if you want to upgrade your knowledge of efficient and effective training, or just get a number from the Thai masseuse? Just listen to this brand new episode of the Beter Worden Podcast.
Episode 70 – Hydrate
Back in the days, when the ships were made of wood and the men of steel, the riders drank a 500ml water bottle on a four-hour ride. With today’s knowledge, this turns out – however surprising – not to be very good for the performance. How should we do it in the right way? This week the Beter Worden Podcast is about hydration.
Episode 69 – Bikepacking
This episode is for the listener who is in the mood for an adventure. The roles are reversed this time: Laurens and Stefan are the experts and Jim needs to be convinced. The topic of this week’s Beter Worden Podcast is bikepacking!
Episode 68 – Heart
It’s not about always training hard, but also training while taking care of your heart. That’s why this week’s episode of the Beter Worden Podcast is about the most important organ in your body: your heart.
Episode 67 – Injuries
Unfortunately, there is another factor besides having bad legs and not feeling motivated to get on that bike, and that is simply not being able to do so due to physical discomfort. That’s why this week’s episode of the Beter Worden Podcast is about injuries. In this episode, the most common injuries are discussed, from scrapes to a broken collarbone.
Episode 66 – Questions from listeners (IV)
The time has come again for the listener to determine the content of the episode. This week, the listener questions will be answered in the Beter Worden Podcast. Every time, this episode is a celebration because listeners always ask excellent questions. Do you want to know if your question has been answered or do you just want to gain more cycling knowledge? Then listen to this brand new episode of the Beter Worden Podcast.
Episode 65 – Clothing
After a long winter the temperture seems to be rising again, while some days are still quite cold. One day it’s enjoyable with a beautiful spring sun, and a day later a hurricane rages over our country. These differences in weather make the clothing choice for cyclists not any easier. That’s why this week’s topic on the Beter Worden Podcast is about clothing.
Episode 64 – Breathing
Breathe in… Breathe out… The topic of conversation this week is breathing. We are going to make conscious a process that naturally occurs unconsciously. How far can we say anything useful about this? Can you really get better by focusing on your breathing? Well, the professor has done his homework.
Episode 63 – Specific training
This week, the men will be discussing a very important topic. In fact, it’s so important that it’s ridiculous that it’s only coming up now. But better late than never, we’ll say. In this episode of the Beter Worden Podcast, it’s all about specific training.
Episode 62 – Lactate
This week, the professor in Jim is again sharp as a knife, the new episode of the Beter Worden Podcast is about lactate. Laurens, Stefan and Jim will dive into what it is, what it does to your body and, above all, how knowledge of lactate can make you a better cyclist.
Episode 61 – Riding in a echelon
Echelons! This week, Laurens, Stefan, and Jim discuss one of their favorite topics on the Beter Worden Podcast: riding in a echelon. So, if you want to train as efficiently and effectively as possible with your riding buddies or want to know what’s happening during the spring classics, be sure to listen to this brand new episode of the Beter Worden Podcast.
Episode 60 – Riding in a group
As part of the team of the Beter Worden Podcast, we understand better than anyone that during these wet and cold days, you need extra motivation to get on your bike. That you put on your lycra under pressure from your cycling buddies and you’ll tackle the weather conditions. But how do you train as effectively and efficiently as possible in a group?
Episode 59 – JOIN (II)
Are you already working on setting your goals for this year and do you want to train as effectively and efficiently as possible to achieve them? Then this episode is for you. In the Beter Worden Podcast this week, the guys will be discussing your favorite training app: JOIN.
Episode 58 – Beach racing
The men are, as is well known, big fans of beach racing. Of course, one of the classics of beach racing, Egmond Pier Egmond, is discussed with accompanying anecdotes. In the podcast, we will look at how you can start beach racing and what kind of equipment you need for it. So do you also want to get a love for beach racing and take on the challenge of the sand yourself?
Episode 57 – Decompression
No motivation. Everyone has to deal with it from time to time, especially at this time of year. The question is after how much time your fitness deteriorates and what happens to your body during such a period of decompression. What should you do to keep your fitnesslevel on point?
Episode 56 – Time trial
In this Beter Worden Podcast episode, Jim, Laurens and Stefan discuss a specific part of cycling: the time trial. Fortunately, they call Jim ‘The oracle of Spakenburg’ for a reason. As he was involved in two world hour record attempts (Thomas Dekker & Dion Beukeboom). With Jim, we are dealing with a true time trial specialist, without him being on a bike himself.
Episode 55 – Safety
Do you ride your bike safely? That’s the question of this week’s Beter Worden Podcast. Unfortunately, this question has to be asked. Indeed, the number of fatal accidents involving cyclists has risen over the past decades. Luckily for you, Jim, Laurens and Stefan cover all aspects of being safe on your bike, so that you get safe at home after your training session.
Episode 54 – Shifting
Between a pro and an amateur, a few things are similar in life: you are born, you die and in between you have to shift gears on your bike. The last topic is what this week’s Beter Worden Podcast is all about. Shifting!
Episode 53 – Don’t feel like cycling
‘Feel like cycling, don’t feel like cycling. Forcing yourself anyway.’ You know these words by now if you have listened the podcast. To put words into action, this week’s Beter Worden Podcast is about how to force yourself back on that bike when you don’t really feel like it.
Episode 52 – Matching the route
A well-known question from everyone who trains with training plans from JOIN and/or other plans, namely: how do I align my route with my workouts? Laurens knows from his experience: it’s hard to combine structured training with adventures riding. Jim explains in detail what you need to take into account.
Episode 51 – Workout analysis
Make sure you have pen and paper within reach this week when listening/watching this episode. You will get a mini lecture from Jim van den Berg. He has noticed that everyone goes hard on ‘numbers’ after cycling these days. However, the question is: ‘What should you do with this data?
Episode 50 – Training for an ultra
This anniversary edition is about one of Laurens’ favorite topics: ultra races. It may not be a topic that is relevant to everyone, but we have found that there is certainly some interest and questions among you about these hellish rides.
Episode 49 – Being Sick
Which is better? Do you still do that one workout when you don’t actually feel so good, so that your fitness level doesn’t go down. Or is it better to take a rest and then go back to full training? Fortunately for us, Jim has an answer.
Episode 48 – Tires
We can say that autumn has really started now. Therefore, on a slippery road, there is nothing more important than having the best possible tires. So this week on the Beter Worden podcast, the three gentlemen are going to talk about round vulcanized rubber.
Episode 47 – Living like a pro
This week the three men in the Beter Worden Podcast are going to talk about ‘Living like a pro‘. Is that for everyone the same and what exactly does that mean? Do you have to consistently live like a monk for a decade or can it also be three months before your goal?
Episode 46 – Not getting any better
You feel like you’re doing enough training hours, but you notice that you’re simply not getting any better. What do you do now? Over the next 50 minutes, Jim will explain exactly how to first make sure you never get into this situation, and if you do, how to climb out of it.
Episode 45 – Questions from listeners (III)
The mailbox and social channels of Live Slow Ride Fast, the Beter Worden Podcast & JOIN Cycling were full of specific questions from the listeners in response to the past episodes. In this episode, Jim, Laurens and Stefan answer the most frequently asked questions.
Episode 44 – Questions from listeners (II)
The mailbox and social channels of Live Slow Ride Fast, the Beter Worden Podcast & JOIN Cycling were full of specific questions from the listeners in response to the past episodes. In this episode, Jim, Laurens and Stefan answer the most frequently asked questions.
Episode 43
This week it’s important to keep your attention, because we’re going to talk about aerobic decoupling and Heart Rate drift. Right, two terms you probably had never heard of. Of course, the professor is going to explain why we are going to talk about aerobic decoupling in the next 40 minutes.
Episode 42
To get straight to the point: power profile is hereby declared bankrupt. It is not a suitable prediction of how good a rider is. Are you still pedaling your maximum 1-minute value after 4 hours of cycling? After all, that’s what it’s all about. That’s why this week we’re introducing “Fatique resistance”.
Episode 41
So what’s the reason why so many amateurs get into trouble while descending?Therefore, Jim will explain in the next hour how you as an amateur can descend better, Laurens will tell how he learned to descend as a professional and Stefan will share a few anecdotes about amateurs.
Episode 40
This week, the three gentlemen talk about low carb training in the Beter Worden podcast. Jim explains what the most common mistake is the amateur makes and what low carb is all about.Of course, the most important question is also answered, namely: is low carb training a shortcut!?
Episode 39
This week the guys are back and talk about Sprinting Laurens’ specialty. Because according to Jims observation when riding with amateurs. They can’t sprint at all! And that is a real shame, because every rider benefits from it.
Episode 38
An essential part of training is listening carefully to the body. You are asking a lot from your body during the trainingsessions. This week they are talking about checking in with yourself in the moning, in the Beter Worden Podcast. But what is checking in with yourself? Jim will explain it to you.
Episode 37
Free speed, from amateur to professional, makes everyone happy. But in which part can you make the difference and where are the most mistakes often made. The three gentlemen discuss Aerodynamics, cycling harder without having to train. 😉
Episode 36
You don’t just cycle with your legs. Overall core stability helps you to use your power more efficiently. In this podcast the item Core Stability is discussed and how you can still make a profit in a convenient way and with little loss of time.
Episode 35
Do you already set a goal to train for? But what is a good goal and how do you train towards it? Laurens takes you into the objective of pros and Jim explains what it means to you.
Episode 34
Books have been written about riders who cannot sleep the day before the race, but how important is sleep for optimal performance? That’s what it’s about this week in the Beter Worden Podcast.
Episode 33
What if your friends have a higher JOIN level and you want to compete them? Right, be smart & save energy. The next episode it will all be about practical Tricks & Cleverness.
Episode 32
One of the most frequently asked questions to JOIN Support: how do I include commuting rides into my training plan? Jim analyzes if those rides help you improve and how you can best organize them.
Episode 31
This episode of the “Beter Worden” Podcast is all about the JOIN Cycling app. Jim explains in step-by-step fashion how to fill out your athletic profile in JOIN to get the best results from the app. He also reveals some updates that are in the pipeline.
Episode 30
The impact of heat while cycling is underestimated quite often. To prevent you from overheating, with its drastic impact on your performance, Jim explains what causes overheating, how to prevent it and how you can best acclimatize to the heat.
Episode 29
This week it’s all about pedaling technique, because do you know the difference between pedaling frequency and pedaling efficiency? What is the average listener’s most common mistake and why is a good pedaling technique important?
Episode 28
This week we cover altitude training. Laurens, with twelve years of professional cycling experience and Jim, with his scientific background, differ on what an ideal altitude training camp should look like. Good thing that Stefan was there to mediate….
Episode 27
Why is polarized training the most efficient and effective type of training? Jim explains most amateurs’ most common mistakes and Laurens gives his opinions in an almost Cruijff-ian style.
Episode 26
Jim explains why a strong core helps when climbing and what good climbing workouts are. Laurens discusses why Tom Dumoulin is a good climber and also compares Contador and Indurain.
Episode 25
Grab a pen and paper, because in this week’s “Improve” podcast we dive into the complex matter of training load. All formulas will be explained by Jim, so that you can calculate yourself how hard your training session was.
Episode 24
Looking for a shortcut? In this episode of the “Beter Worden” Podcast, Jim explains which supplements have scientifically been found effective and Laurens tells about his experiences with certain pills and juices.
Episode 23
The mailbox and social channels of JOIN Cycling were full of specific questions from the listeners in response to the past episodes. In this episode, Jim, Laurens and Stefan answer the most frequently asked questions.
Episode 22
A good bike fit is crucial to achieve the best training results. In the next hour, the men will dive into the complex matter of what a good bike fitting does and how this can prevent or solve physical problems and improve performance.
Episode 21
Can you still improve as a cyclist when you get older? Jim explains what you should pay attention to in terms of lifestyle, but also in what area there is still plenty of room to improve after your thirties.
Episode 20
Do you need a proper warming-up before a training session or a race? And do you know whether different rules apply to an anaerobic or an aerobic cyclist? Jim explains the benefits of warming up.
Episode 19
Can a cyclist, amateur or professional, hurt himself more than other athletes? It is precisely the suffering of the riders during the Tour de France that makes the sport so heroic. How can you convert the pain into performance?
Episode 18
How important or unimportant is speed as a measure of your training progress? You can train much more efficiently and effectively once you stop using it as an indicator. Jim, Laurens and Stefan explain it to you with various examples.
Episode 17
Does indoor training help you to train effectively and efficiently during the winter period, on rainy days, or at any other time? Jim explains the pitfalls of cycling indoors and tries to save you from a ‘spiral of death’.
Episode 16
Cycling in the cold has a completely different impact on the body than a balmy summer ride. How can you be well prepared and how can you still achieve optimal training effects? And how can you take advantage of the discussed shortcuts?
Episode 15
“You can’t fire a cannon from a canoe”. How can strength training make you a better cyclist? In this episode we address why strength training is important and what different types of strength training there are.
Episode 14
Weight is a hot topic in the cycling world. There are a lot of things you have to pay attention to when you want to lose weight in the right way. Just to spill a few beans: just cycling at a low intensity is not the best way to burn fat…
Episode 13
How do you efficiently build your base fitness in the winter period? Do you opt for long endurance training sessions at low intensity, or do you go for short, high intensity sessions?
Episode 12
This time we are going to talk for more than half an hour about that extremely painful phenomenon that some riders suffer from: cramps. What are the top-3 causes and what you can do to prevent them?
Episode 11
The mailbox and social channels of JOIN Cycling were full with specific questions from the listeners in response to the past episodes. In this episode, Jim, Laurens and Stefan answer the most frequently asked questions.
Episode 10
One of the most common questions for many amateur cyclists at every level is: have I got what it takes to become a pro cyclist? Jim is talking with Laurens en Stefan about talent, training and everything else that is needed to make it to the pro ranks.
Episode 9
How much carbohydrates do you need to consume during cycling? The most common mistake, at every level, is: not eating enough! How much should you eat? And what? And when? Let’s start at the beginning, but where is that beginning? Jim helps you out!
Episode 8
7 days left until your goal… and now? What should you still do in terms of training, eating, mental preparation and other practical matters? Jim tells Stefan and Laurens what to do in that final week before your big event.
Episode 7
Jim shares the do’s and don’ts of training schedules. Spoiler alert: set a goal, don’t plan too far ahead and be flexible! Over the next 45 minutes, Jim tells Stefan and Laurens all about training schedules.
Episode 6
Intervals: the key to getting better💥 Following episode 5, Jim fills another 45 minutes explaining to Laurens and Stefan why intervals are the key to improving your fitness level. Not only in cycling, but in all endurance sports.
Episode 5
If you want to improve, there’s no escaping it: testing. Jim takes Laurens and Stefan into the world of FTP and testing. What is the best way to test yourself to keep tabs on your progress?
Episode 4
This is perhaps the episode that triggered the biggest controversy: Polarized Training. Numerous questions came in via e-mail, Insta and YouTube. Listen to it for yourself!
Episode 3
This article gives you some practical tips about power meters. Do you need a dual-sided one or is a left-only meter sufficient? In this podcast we explain why training with a power meter is much more effective than with a heart rate monitor.
Episode 2
This week’s episode #2 is all about recovery. We received a lot of questions about the importance of active recovery. Check out our podcast learn more about the why and how of recovery rides.
Episode 1
Consistency: we kick off with the reason why continuing to train year round is so important. It sounds so simple: ‘Just keep cycling’. But unfortunately, Jim often sees amateur cyclists that let their bikes collect dust for three months in the off-season. Why is that so bad?
Give it a go and start improving!
We make you a flexible and adaptive training plan designed by Dutch World Tour level cycling coaches. Select a cycling event from our extensive database or create your own cycling goal. JOIN suggests you the best possible workouts to reach your goal and will show you your progress.
