In another wide ranging discussion, we discuss where the sweetspot vs polarized dichotomy may have come from as a stepping off point to consider if you should use such rules decide your training intensity distribution ahead of time.

Show Notes
As mentioned in the episode, links to other appearances.

Kolie on TrainRight podcast with Adam Pulford:
A practical guide to base training

​WKO5 webinar on balancing aerobic and anaerobic training

Zwift training content manager and Never Going Pro podcast host Shayne Gaffney joins the podcast to discuss his role at Zwift, and what it's like building workouts and training plans for large numbers of unique users. We also cover how he got his start, coaching mistakes and lessons, parenting-cycling balance, and the symbolism in the Zwift logo's one sharp corner.

Show Notes

About Shayne
GC Coaching Website
GC Coaching Instagram
Never Going Pro Podcast
CMV Mass

​This conversation explores functional exercises as a continuum from your standard fare squats to the functional variations you might see on Instagram. We discuss if they're viable alternatives to normal training, good resources for functional exercises, and the weirdest ones we've ever seen.

In this episode we look at what fatmax is, where the promise lies, and what validity there is. Do you get better at burning fat by burning more fat? Do you lose more weight by burning more fat? How does e=mc^2 relate to the energy stored in food? This episode answers all these questions and more.​

Show Notes
2001 Jeukendreup and Achten fatmax paper
Elevated calcium and mitochondrial biogenesis in rat muscle (full text)

Papers not referenced in main podcast:
Exercise: It's the real thing!
Maximal fat oxidation during exercise in trained me

This episode was recorded not to be a traditional podcast, it's a call between Kolie and his client Ingvar Ómarsson who is professionally racing mountain bikes. The 2021 season was our first working together, and we go over what went right and what can be done better, and apply those lessons to the plan for next season.

​Check out Ingvar and cycling in Iceland on Instagram.

Kolie and new Empirical Cycling coach Cory sit down for a discussion on previous coaching relationships, cultivating new ones, training and racing experience, and coaching red flags. They also get into Cory's motocross experience, technical aspects of criterium bike setup, and the difficulties of Zwift racing while living in a car.

This episode takes a bird's eye view on periodizing strength training in your season including adaptation, hypertrophy, strength, maintenance if needed, and even more specific periodization suggestions for lifting into the season. How and when one might plan these phases, how long they would last, and other tangents such as single leg specific phases, deadlift choice, and a bonus rant on whether or not you should do plyometrics for cycling.

​Show Notes

​Podcast listeners voted on our topic to celebrate 200k listens! In this purely editorial episode, we list our top 5 best and worst workouts, discuss what makes them good or bad, and how one might fix them. On the lists are ramp tests, group rides, using FTP as an anchor intensity, all out efforts, and many more.

If you've ever thought about using the ketogenic diet for cycling, you may want to listen in. We look at a pair of modern classic studies that compare traditional high carbohydrate diets to periodized low carb and keto. This includes a study with, and a study without a carbohydrate re-adaptation period.​
​
Show Notes
Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407976

Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7272074

​Wonder how many reps to do in the gym? How many sets? This episode will help. We discuss typical set and rep ranges, how good they are for strength, hypertrophy, or maintenance, as well as in the context of periodization.