- monatlichErscheinungsrhythmus
- 1 h 22typische Länge
- vor 5 Tagenletzte Folge
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 plans for all cycling disciplines. If you like the podcast, please consider a donation at empiricalcycling.com/donate.html
Folgen
Ten Minute Tips #84: Advanced Strength Training For Sprinters
This episode explains the basics of gym programming for improving sprint power. We talk about two phases and how we can program differently for them, as well as some details on relationships between strength, muscle mass, and weight. Then d
Ten Minute Tips #83: Making Unstructured Training Effective
This episode details our approach in coaching high quality training that isn't based on traditional intervals and power targets. We go over advantages and disadvantages of both approaches, and discuss how cyclists who don't enjoy intervals
Ten Minute Tips #82: What Your Power Profile Can And Can't Tell You
After discussing testing and getting descriptive with power profiling, we weigh the merits of several things power profiles are typically used for like training needs, fractional utilization and underestimated FTPs, race selection and scena
Watts Doc #66: We Need To Talk About Lactate (Again)
We take a very deep dive into the world of lactate. Starting out with "metabolic logic" to illustrate how and why lactate gets formed during exercise, we then get into the idea of "glycolytic strength" as well as the lactate shuttle hypothe
Ten Minute Tips #81: Planning Around Interruptions and Inconveniences
This episode goes into our approach to periodization and training around holidays with and without bike access, injury and illness, extreme heat and cold, including how to adjust mid training block. Plus your listener questions on exam stre
Ten Minute Tips #80: Learning From Your Season
We discuss our process for learning from a season and applying it to the next one. Goals, roadblocks, recovery, availability, progressive overload, health, and more. We also answer your listener questions about what we're looking for in all
Ten Minute Tips #79: When Fitness Gets Hard To Track
Today we discuss navigating training and racing when it gets difficult to assess and find confidence in your fitness, including how this is common during and following hard training blocks, mid race season, amidst off bike stressors and poo
Ten Minute Tips #78: The Upsides And Downsides Of Training Plans
We examine the the ins and outs of training plans and the ways they can help or hurt our short and long term goals. We discuss plans in general and our approach, and tackle items like adaptability and rigidity, goal setting and expectation
Watts Doc #65: Measuring Training Responsiveness
This episode deconstructs a recent study showing unexpectedly low reliability of individual training responses in people undertaking the exact same training program twice. We go down several avenues of reasoning for why this might be the ca
Ten Minute Tips #77: How Not To Break Up With Your Bike This Season
We talk about the summer slump that many cyclists experience, where it can originate from, how to think about maintenance to balance event demands with training and more fun, unstructured riding, and how goals and expectations can come into
Watts Doc #64: A Replication Crisis Is A Crisis Of Confidence
We delve into the recent large scale replication project in sport and exercise studies, their methods and findings. Then we try to understand why it found the results that it did in light of known statistical phenomena, similar findings fro
Watts Doc #63: Confronting Uncertainty In Training And Data
We reveal our process for dealing with the uncertainty inherent in training and racing by keeping the FO in the scientific method of FAFO. After addressing whether or not probabilities are even real and the role of subjective experience, we
Ten Minute Tips #76: Building Race Fitness
We discuss planning race preparation and how it differs from a general aerobic build, periodization considerations, B vs A priority races, adjusting approach based on feedback, differences with low and high training age, and reorienting goa
Ten Minute Tips #75: The Art Of Autoregulation (Training To Vibes)
We talk about coaching athletes to autoregulate (vibes training), meaning making choices between structured and unstructured training, hard work and fun, intensity and rest. This considers the angles of athlete experience level, life stress
Perspectives #41: Macros, Determining Energy Needs, Nutrient Timing, with Tim Podlogar
Exercise physiologist and performance nutritionist Tim Podlogar joins the podcast to talk about determining endurance athletes' energy needs, macro targets like protein, fats, and carbs both relative to bodyweight and total energy needs, nu
Ten Minute Tips #74: FTP Training Mistakes (And Solutions)
Our three most experienced coaches discuss common mistakes when training and building FTP. We look at testing, interval execution and progression, adaptation timelines, periodization, fatigue management, lactate testing, and much more. We a
Watts Doc #62: Setting Up Your n=1 Training Experiment
We tackle the ideas of unique responders, the role of performance variability in differentiating training response between individuals, pitfalls in interpreting typical individual response data, and the experimental setup required to actual
Ten Minute Tips #73: Things We Wish We Knew About Training, Racing, and Coaching
We talk about things we wish we knew earlier about training, racing, and coaching. Nutrition, skipping workouts, setting process goals, finding your strengths, athlete feedback, and more. We also find out what our listeners wish they had kn
Ten Minute Tips #72: The Roles Of Stimulus And Recovery In Plateaus
Following up from the last episode, our coaches dig into the balance between training stimulus and recovery capacity, with practical ways to diagnose which is a potential performance limiter. We also touch on low volume athletes, very well
Watts Doc #61: Quantifying Diminishing Returns
We walk through an analysis done on almost 15,000 people with data up to nearly 7 years in length and after finding similar trends in Kolie's client and personal data, we apply what we can learn about diminishing returns to our training exp
Ten Minute Tips #71: Avoiding Panic Training (Starts Now)
Our coaches discuss what panic training is and how it manifests, common reasons for it to occur, ways to plan now to avoid falling into the trap, and ways to pivot before and even during panic training mode. We touch on all sorts of related
Ten Minute Tips #70: Fitness Beyond FTP
Our coaches dig into non-FTP related aspects of training and physiology that that lead to better race results, and workouts that can be done for each. We specifically consider road racing, criteriums, mountain bike and cyclocross, plus grav
Ten Minute Tips #69: The Case For Riding Easier
This episode we make our case for why endurance and recovery rides can and probably should be paced easier than expected, even for time crunched athletes. We look into the issues that can occur from riding too hard, then delve into physiolo
Watts Doc #60: Durability's Limitations
We take a deep dive into the published literature on durability. First a critical look at the paper coining the term, the next establishing a widely used measurement, and another on the definition and differentiation of several aspects of e
Ten Minute Tips #68: Using Data In Coaching
This is a critical look at how our coaches use data, like its use in creating a logical framework, the challenging parts of analytics and data in decision making, and how much "the science" can really inform our decision making. Plus we dis
Watts Doc #59: A Muscle Glycogen Paradox
We dig into a recent study showing a disconnect between equal muscle glycogen recovery and unequal high intensity interval performance due to delayed recovery fueling, despite equal total calories. We start with some background on glycogen'
1M: AMA
To celebrate over a million podcast listens we let you ask us anything, and we answered. You asked training questions about how we would refocus the US's cycling governing body, improving climbing, book suggestions, how long it takes to ret
Ten Minute Tips #67: Making The Most Of Winter Training
This episode addresses common questions about winter/off-season training, and goes into how we plan and individualize effective winter training. We answer questions like whether it be all "zone two", when and how to include strength trainin
Ten Minute Tips #66: The Best (And Worst) Training Habits
Coaches Kolie, Erica, and Gediminas talk about the most impactful training habits that cyclists can incorporate into their routines, and the ways that these habits can be overdone that end up working against us. We dig into consistency, nut
Ten Minute Tips #65: Why Training Or Racing Experience Shouldn't Determine Training Volume
Our coaches address the common question of why your friend may be faster when doing less training than you, as well as why your experience level or race category probably doesn't indicate how much you should train. We look at the different
