The last month before your cyclocross season is a crucial one. In the new Ten Minute Tips series, Kolie looks at the elements of training you may want to incorporate to get a strong start to your season. Included are key workout types, how to manage intensity, incorporating running, and mixing technique work into training rides. Includes three example workouts.
We talk to Empirical Cycling athlete Emma Edwards for an in-depth race report about the 2019 Cascade Classic, where she was racing with Amy D Foundation. We talk about her top 10 on the GC, the gods of mechanicals, what it's like racing against TWENTY20, and her bike's gremlin... just don't get it wet, somehow, in the Pacific northwest.
One of the theorized benefits of low carb or ketogenic diets for cyclists is that it spares glycogen so it can be used when needed most. Kolie and Kyle walk through a paper investigating this question. They then discuss the upsides and downsides and potential utility of fat-adaptive diets in daily training.
Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance
The podcast's first deep dive into muscle physiology, we look at a study on weight lifting while endurance training vs just endurance training, with a surprising result. From here we talk about the size principle, which you're using a lot more often than you think.
Effects of resistance training on endurance capacity and muscle fiber
composition in young top-level cyclists https://www.ncbi.nlm.nih.gov/pubmed/21362056
MIT cycling team members Liam Fenlon, Berk Ozturk, and multiple time individual national champion Emma Edwards talk about collegiate nationals 2019, a 35 rider pileup, and how to put the "team" into the TTT.
FTP and Critical Power in theory measure the highest power output before significant fatigue occurs. We look at whether this is true, and the pros and cons of using FTP and CP.
Maximal lactate steady state, respiratory compensation threshold and critical power
Original Monod and Scherrer CP paper
Does going slow make you slow? Do you need to go slow to make you fast? We look into the reasoning behind two opposite training philosophies, then figure out what aerobic base really is, what's effective, and why.
We check out some old research to find the origins of common lactate myths like its role in fatigue, its acidity, the "anaerobic threshold," and whether it's a metabolic dead end. Then we correct the record with modern science while figuring out how smart scientists came to the wrong conclusions.
History of lactate papers:
Detailed look at acidity in metabolism
Experiment with sprints, 20 vs 120 second rests
Lactate in trained vs untrained cyclists
Kolie and Kyle sit down with The Fastest Pursuiter in the World, Ashton Lambie, and talk about gravel racing and training for the track, his world record individual pursuit, his time with Huub-Wattbike, and the aerodynamics of the mustache.
This episode begins with the mind-muscle connection of neural drive before diving into research on doing strength and endurance training concurrently, and how they interfere with each other. We then look at how the latest scientific research provides training solutions.
1980 Concurrent Training Study. Interference of strength development by simultaneously training for strength and endurance
2014 Concurrent Training Review, full text. Using Molecular Biology to Maximize Concurrent Training