James Spragg
James Spragg is a sports scientist and coach, working both in research and applied settings. When not working with athletes James can be found skiing, climbing, cycling or drinking coffee!
Alongside Dan Lorang and Peter Leo, James runs Intercept Performance Consultancy. Over the last 8 years in various roles, as coaches, performance consultants, performance managers, and sports scientists, Dan, James and Peter have played a role in helping athletes achieve more than 10 World Championship titles, several Olympics medals (including a Gold and Silver Medal in Tokyo 2020) and several Top 5 results in some of the biggest sporting events on the planet (Tour de France, Olympics, World and European Championships). Our single focus is on improving performance in all settings.
Latest articles by James Spragg
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Ask a cycling coach: ‘Most training plans are too specific – how can I improve all areas of my cycling?
What's the best training you can do if you don't want to be railroaded into being a pure sprinter, time trialist or ultra-distance cyclist?
By James Spragg • Published
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Ask a cycling coach: 'Big days and rest days or riding every day - how should I structure my training camp or vacation?'
Is it best to just stick to base miles or should you be sprinkling intervals into most rides?
By James Spragg • Published
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Ask a cycling coach: ‘I struggle to keep up with my mates on false-flat climbs, what can I do?’
Draggy hills aren’t the most inspiring terrain, but they are quite unique in proving a challenge to both lightweight climbers and heavier-set powerhouses - here’s how all riders can improve
By James Spragg • Published
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Ask a cycling coach: ‘I have trouble sleeping after a late-night turbo session – any tips for better recovery?’
For busy athletes balancing work and family life, sometimes training has to include late-night sessions - so what can be done to make the best of the situation?
By James Spragg • Published
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Ask a cycling coach: ‘Is there a difference between the number of calories you’d burn indoors versus outdoors for a comparable effort?’
We break down the numbers on cycling and calorie expenditure – but, sadly, there is no such thing as a free lunch in biomechanics
By James Spragg • Published
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Ask a cycling coach: ‘Should I be doing my Zwift sessions in ERG mode?’
Is ERG mode a shortcut to watt-perfect workouts? Or are you losing out on gain by relinquishing control?
By James Spragg • Published
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Ask a cycling coach: 'How can I tell if I should ignore my power meter and just go on feel?'
Although a potent training tool, there's much more you should consider than just your finite watts
By James Spragg • Published
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Ask a cycling coach: 'Am I getting any benefits from rides at middle intensities? (Zone 3 / Tempo)'
It's easy to understand the benefits of hard sessions and recovery rides offer, but what good does a tempo session really do?
By James Spragg • Published
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Ask a cycling coach: ‘Are there any actual fitness benefits to doing winter miles on a heavier bike?’
The answer depends on your summer goals and how you like to train – there’s more to it than just a binary yes or no
By James Spragg • Last updated