- monatlichErscheinungsrhythmus
- 1 h 22typische Länge
- 29. Okt.letzte Folge
Folgenzu den neuesten
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 female athlete triad, some differences in female and male physiology and symptoms, the fuz
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 the largest number of people? We each present our plan and then critique them, once again re
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 downsides including time efficiency, fueling, over/unders, and more. We also answer tons
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, capillary density, and fiber type, and not having improved baseline performance. This unco
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 with fun and unstructured riding, plus some rules of thumb to make the most out of these po
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 this has. We discuss defining strength, goal settings, minimum effective dose for strength
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 cycling, gaining over 100w of FTP, winning a national championship, realizing and encouraging a
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. We break down high intensity training, defining hypoxia vs anaerobic, then dive into a stu
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 thing, variables to adjust, finding a minimum dose, incorporating rest and fun, diets, vo2max
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 the process, metrics and performance, specialization and individualization, training fads,
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 and a decade of coaching. We discuss individualizing training for the high intensity disci
Ten Minute Tips #38: Balancing Training And Rest During Race Season
Kolie and Rory discuss their lists of the best things to do or avoid to maintain fitness in race season, and balance with appropriate rest. Also touched on are race prioritization, training and progression expectations, methods to estimate
Perspectives #34: Quantifying Training Volume, with Marinus Petersen
Coach and returning guest Marinus Petersen rejoins to discuss the pros and cons of different ways to quantify endurance and total training volume and adaptation. We consider TSS, total hours, and work measured in kilojoules, as well as coac
Perspectives #33: The Psychology Of Excellence
Professor Patrick Smith joins to discuss performance psychology, its role in cycling performance and everyday life, and some of the underlying themes and tools he uses in practice. We also discuss race nerves, negative spirals, some of the
Perspectives #32: Coaching Mistakes, And What Makes A Good Coach
For this episode, Kolie and CTS coach Adam Pulford made lists of their most impactful coaching mistakes, how they recognized them, and their fixes. Lists include high intensity, training zones, communication, and more, plus things still ong
Ten Minute Tips #37: Pacing And Programming Endurance Rides
In this episode we recap the big lessons from the last Watts Doc episode and revisit pacing endurance rides in terms of RPE, power, and heart rate, and finding that first threshold. Then we spend a long while considering how to program endu
Watts Doc #49: Endurance Intensity and Volume
We dig deep into a meta analysis' findings on the difference in muscular adaptations between training intensity and volume, especially what we can differentiate between continuous moderate intensity, HIIT, and sprint interval training. We a
Ten Minute Tips #36: How To Leave Your Coach (or Yourself) Workout Feedback
Whether you have a coach or are self-coached, leaving workout feedback helps to ensure you're getting the most out of your training plan and coaching. In this episode we discuss what kind of feedback to leave on what topics (like RPE, nutri
Ten Minute Tips #35: Higher FTP vs Longer TTE
This is an in depth discussion on the upsides and downsides of always training to raise FTP vs holding it longer. After defining terms, we discuss the training required, adaptation timelines, fatigue, long term development, plus coaching an
Watts Doc #48: How PGC-1ɑ Does and Doesn't Live Up To The Hype
This episode goes deep into the integral role that PGC-1ɑ plays in turning exercise signals into aerobic adaptation and improved endurance performance. We then dig into the very surprising results of studies that selectively knock out the P
Ten Minute Tips #34: Intermediate and Advanced Strength Training Mistakes (and Solutions)
If you're a cyclist who's intermediate or advanced in strength training, listen in. In our last strength training mistakes episode, we considered more general topics like nutrition, recovery, and periodization. Today we get into issues (and
Ten Minute Tips #33: Track Training Considerations
By popular demand, we bring you the track episode! We first consider race durations and when you would need aerobic training (it's shorter than you may think), gearing and cadence, technique practice, strategy, the role of sprinting and str
Ten Minute Tips #32: Where Training Zones Fall Short
To kick off 2024, Kolie and Rory discuss how and why training zones fall short, and how they can actually impair progress if taken to logical extremes. We build the conversation back up by thinking about their inception as descriptive rathe
Perspectives #31: Race Specific Intensity and Tapering, with Alex Carmona
After you've built up your aerobic engine, what does it mean to get ready to race? Empirical Cycling coach Alex Carmona brings his wealth of coaching and racing experience when discussing transitioning from your build to harder efforts, hon
Watts Doc #47: The Redox Role In Adaptation, Recovery, and Nutrition
After some background information on what redox state means for exercise and your mitochondria, we look at some experiments linking various intensities of exercise to adaptations. Then we look at where these signals overlap with dieting and
Ten Minute Tips #31: How To Take A Rest Day (And How To Avoid Screwing It Up)
This episode looks at all the ways people tend to mess up their rest and recovery days so they're not nearly as restorative as they could be, including such things as riding too hard, lifting weights, cross training, not eating enough. We t
Perspectives #30: Being Faster Than Your Watts, with Giancarlo Bianchi
In this episode, 20+ year bike racing veteran Giancarlo Bianchi discusses the tactics of bike racing, and the process of honing racecraft and why people thought his FTP was significantly higher than it is. We cover the chess-game aspects of
Ten Minute Tips #30: Strength Training Mistakes Every Cyclist Makes
Kyle makes it back from the desert in time to discuss common mistakes cyclists tend to make when they incorporate strength training. We discuss things like tracking load and fatigue, impact on the bike, recovery, session frequency and where
Watts Doc #46: Why Low Glycogen Training Probably Doesn't Work
When it comes to glycogen, does "train low" actually work? Rory joints to co-host as we examine and dissect the existing literature, and explore the limits of knowledge on p38 MAPK signaling as it relates to aerobic performance. We go throu
Perspectives #29: Managing Fitness And Rest During Race Season, with Taylor Warren
Pro cyclist and coach Taylor Warren joins for a wide ranging discussion, including how he still finds fitness improvements after a decade of training and racing, balancing rest and workouts mid season, the value of the basics, RPE, and if A
