The Power of Preparation with GB Cyclist Joe Truman

For GB track cyclist Joe Truman, performance begins long before race day. After more than a decade at the top level, he knows that the difference between good and great is often found in what happens before the start line.

"Ten years ago, my training was all about volume," he says. "Now it’s quality over quantity. I’m learning more and more that recovering to the point where you can commit fully is what really matters."

That shift has shaped his approach to conditioning. Where once the goal was simply to work harder, now it is about understanding the physiological signals that drive adaptation, from how muscles respond to hypoxia to how the body can be primed to perform at its peak.

It [Hytro BFR] started as part of my gym plan. Then I realised I could get a real stimulus without being as fatigued for the track session later on that day.

From load to precision

As a sprinter, Truman’s world is measured in seconds. Every session, every effort, must count.

"In the past, I’d train more thinking more was better," he explains. "But if you’re not able to commit to your efforts at 100%, you’re just practising being average. For sprinters, it’s about intent."

This shift in focus, from volume to precision, has made him sharper, faster, and more resilient. His training now alternates between high-power priming sessions, targeted strength work, and carefully timed recovery, built on an understanding of metabolic conditioning and neuromuscular readiness.

It is this combination of science and experience that defines Truman’s performance philosophy: prepare the system, not just the session.

If you’re not able to perform or if you’re not able to commit to those efforts 100%, like with full intent, you’re not going to be getting as much as you can from them.

Ischaemic Preconditioning and the science of readiness

Truman’s fascination with Ischaemic Preconditioning (IPC) came naturally through experimentation. IPC involves brief bouts of restricted blood flow followed by reperfusion, a process shown to increase oxygen efficiency, enhance muscle activation, and reduce fatigue.

For Truman, IPC is not a gimmick. It is a science-backed way to prime the body’s physiology for explosive performance.

"Cycling is about finding power when it matters most," he says. "If you can create that internal environment where your muscles are already conditioned to perform under stress, you start ahead."

This is where Hytro BFR fits seamlessly into his programme. By using BFR for pre-conditioning as well as for strength and hypertrophy work, Truman has found a way to stimulate key adaptations without adding unnecessary load or fatigue.

"It started as rehab," he recalls of his 2019 back surgery. "Then I realised I could get a real stimulus without being as tired for the track later that day. It just made sense."

Cycling is about finding power when it matters most… if you can create that internal environment where your muscles are already conditioned to perform under stress, you start ahead.

The science behind strong starts

In cycling, marginal gains are everything. Truman is clear that performance is no longer just about brute strength. It is about physiology and control.

"A taper is always tricky because so many variables change," he says. "If we can use BFR or IPC to maintain that adaptive signal during tapering, a minimum dose that holds the gains without adding fatigue, that’s the real advantage."

That insight aligns perfectly with Hytro’s Built to Outperform philosophy. Whether it is maintaining form through taper, sharpening neural drive, or reducing the time needed to reach peak readiness, tools like Hytro BFR help athletes stay prepared to perform, not just recover from it. For Truman, that is the foundation of every strong start.

If we can use BFR or IPC to maintain that adaptive signal during tapering, a minimum dose that holds the gains without adding fatigue, that’s the real advantage.

Built to Outperform

Joe Truman’s story shows how elite performance is built on preparation, experimentation, and intent. Through science-led conditioning and the intelligent use of tools like Hytro BFR, he continues to challenge tradition and redefine what readiness looks like in modern sport. Because to truly outperform, you have to be primed before you even begin.

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