Empirical Cycling Podcast
ਚੈਨਲ ਵਿਸਥਾਰ
Empirical Cycling Podcast
Do you want to know how training makes you faster? Listen in. Kolie is a leading expert in endurance, sprint, and strength training for cyclists. Kyle is a NASA scientist and national champion sprinter on the track. Empirical Cycling is a coaching company specializing in individualized training pla...
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Ten Minute Tips #64: Diagnosing And Training Weaknesses In The Off-Season
This episode we start with the old cycling adage "train your weaknesses, race your strengths" as the jumping off point to discuss strategies for diagn...
Watts Doc #57: Finding FTP By Feel Is Easier Than You Think
This episode we look into the published literature on the surprisingly tight agreement between FTP and RPE and a couple different lab-derived measures...
Watts Doc #56: Strength Training Strategies To Avoid Weight Gain
This is a deep dive into four papers on hypertrophy and strength training, and use them to find guidelines around how cyclists can improve strength wi...
Ten Minute Tips #63: The Best And Worst Ways To Test FTP
We take a deep look at ten commonly used ways to test or estimate FTP, and dissect how and why each method does (or is supposed to) work, how often we...
Ten Minute Tips #62: Why FTP Isn't For Setting Training Zones (And Alternative Approaches)
Our coaches sit down to discuss the downsides of using FTP as an anchor for many types of intervals, how your individual physiology can make those tar...
Perspectives #40: Energy Expenditure And Compensation, with Eric Trexler
Dr. Eric Trexler joins the podcast for a nuanced discussion on energy expenditure and endurance sports. He explains measurement methods, the constrain...
Ten Minute Tips #61: Coach Q&A on Limiters, Low Volume Rest Weeks, Resuming Training, Under-Optimized Training, & More
Our coaches answer your questions on identifying limiters, how to take a rest week on a low volume plan, resuming training after a break, training for...
Watts Doc #55: The "Right" VO2max Training, and 30/15s Epilogue
This is a critical look at our previous podcast episodes on VO2max training, and with hindsight provide new and additional context on those training r...
Ten Minute Tips #60: The FTP Training Decision Tree
This is a practical guide to FTP training, through three lenses: where you are in your season, where you are in your training journey, and opportunity...
Watts Doc #54: Glycogen's Effects On AMPK
This is a dive into research showing increased AMPK activation with low glycogen stores. We break down a paper discerning how AMPK does this, subseque...
Ten Minute Tips #59: Considerations For Cramps
Our coaches Will and Giancarlo join the podcast to talk through their experience with cramps, and what's been done to attenuate them. We briefly discu...
Ten Minute Tips #58: Why Rest Can Be So Scary
Taking enough rest can be intimidating if it's unfamiliar territory. Our resident philosophers of rest Rory and Maeghan join to take a deep dive into...
Ten Minute Tips #57: Our Coaches Answer Your Training Questions
Six of our Empirical Cycling coaches put their heads together to answer your questions on whether mid season breaks will set your fitness back to the...
Ten Minute Tips #56: Resetting Goals And Motivation
Today we use Rory's recent post event slump to discuss strategies for refocusing and finding motivation again. This is mostly through the lens of goa...
Perspectives #39: An Unexpected Balance, with James McKay
Our very own coach James Mckay sits down to talk about the road to achieving his cycling career goal, a victory at the Lincoln Grand Prix. As this was...
Ten Minute Tips #55: When To Take A Rest Week, Trusting Subjective Metrics
After walking through the general structure and purpose of rest weeks, we break down the decision trees we use to plan rest weeks ahead of time, or wh...
Watts Doc #53: The Origins Of Newbie Gains
We go deep into a couple papers that measure the relative contributions to early VO2max improvements, and the evidence about whether they're more are...
Ten Minute Tips #54: The Truth About Junk Miles
While the definition of a junk mile is still debated, we do our best to come up with a definition, analyze it in relation to training adaptations, and...
Ten Minute Tips #53: Leveling Up Parenting And Training
Our coaches Fabiano and Giancarlo join to discuss the balance between parenting and training, both from a coaching perspective and as parents themselv...
Ten Minute Tips #52: Intermediate Training Mistakes (And Solutions)
We discuss lists of the most common training mistakes that we see made by cyclists who have done about 2-5 years of structured training. Training focu...
Watts Doc #52: Hypoxia Inducible Factor's Diminishing Returns
Concluding the series on hypoxia inducible factor in skeletal muscle, we go in depth with a paper investigating regulation pathways that blunt HIF's e...
Ten Minute Tips #51: RPE, Workout Feedback, Adaptation, and Health Outcomes
Our very own Coach Fabiano joins for an deep dive into his most recent articles on RPE and its origins in exercise physiology, workout feedback and wh...
Perspectives #38: Training Intensity Distributions, NIRS, and Iliac Arteries, with Jem Arnold
Jem Arnold takes a break from his PhD studies to discuss the implications of a recent meta review and systematic analysis on how training intensity di...
Ten Minute Tips #50: Fat And Carb Burning Myths
As structure for a larger discussion on performance, adaptation, and energy needs, we tackle three myths about burning carbs and fats: that you only n...
Ten Minute Tips #49: Practical Proxies For Stimulus
This episode covers practical cues that we use to be reasonably certain that workouts will have their desired effect, and tease apart the difference r...
Ten Minute Tips #48: Avoiding Over-Optimization
Our Empirical Cycling coaches have a roundtable discussion on the most under appreciated and impactful big-picture training habits you can make. We di...
Ten Minute Tips #47: Strength Training With Limited Equipment
Finally tackling one of our most requested topics, we discuss the options available for cyclists doing strength training at home with limited or no eq...
Ten Minute Tips #46: Pitfalls Of Science Interpretation And Communication
Kolie, Kyle, and Rory go deep into why "the science says" may not be what the science actually says. We discuss the difficulty of the task, the statis...
Perspectives #37: Practical Performance Psychology, with Billy Ryan
Billy Ryan of Aware Performance joins to discuss performance psychology. He gives practical guidelines and skills for training and racing, while uncov...
Perspectives #36: The Consequences Of Chronic Underfueling, with Traci Carson
Dr. Traci Carson joints to discuss low energy availability and relative energy deficiency in sport, or LEA and RED-S. We consider their origin in the...
Ten Minute Tips #45: The Simplest Training Plan Thought Experiment
This episode plays out one of Kolie's coaching thought experiments: what's the simplest training plan possible that would probably be effective for th...
Ten Minute Tips #44: What's So Sweet About Sweetspot
We discuss everything sweetspot. How do we define it, what kind of training is it, what's the nature of progression, how much is too much, upsides and...
Watts Doc #51: The Complicated Relationship Between Performance and Phenotype
A study knocking out HIF1alpha in mice reveals a counterintuitive relationship between markers of phenotype like fat oxidation, mitochondria markers,...
Ten Minute Tips #43: Off Season Breaks and Massive Listener Q&A
This episode, seven Empirical Cycling coaches discuss their professional and personal experience with off season breaks. Balancing downtime and rest w...
Ten Minute Tips #42: The Training Implications Of Strength As A Skill
Kyle returns to the podcast with balloon stories, but skip to 28:00 for the main topic of strength being a skill, and the training implications that t...
Perspectives #35: Continuously Realizing Potential, with Cole Tamburri
This episode we discuss Cole's evolution as a cyclist and our relationship between coach and athlete. From making lifelong friends in collegiate cycli...
Watts Doc #50: Hypoxia And Muscular Adaptation
We consider hypoxia inducible factor's muscular response to high intensity exercise before going more in depth in its effects with the next episodes....
Ten Minute Tips #41: How To Try New Training Methods
We discuss the dos and don'ts of trying new training methods. Whether or not you should try something new, setting a baseline, going all in on one thi...
Ten Minute Tips #40: Training Mistakes Every Beginner Makes (And Solutions)
This episode we discuss the ten most common mistakes we see beginners make in their training plans, and their solutions. Goals and outcomes, learning...
Ten Minute Tips #39: Individualizing Training For Crits, CX, And MTB
Retired professional road and cyclocross racer and newest Empirical Cycling coach Erica Zaveta joins to share wisdom from twenty years of competition...