Master coach and WKO5 product leader Tim Cusick joins the podcast to get his brain thoroughly picked. Training topics include the biggest differences between average cyclists and the top pros, the usual periodization schemes vs Olympic cycles, the evolutionary process of a training plan, expertise vs mastery, and of course, resting.

Data topics include whether we'll ever get the AI coach in our lifetimes and what it might do when it's here, what WKO5 is and isn't, the secrets of the PD model and mFTP, the PMC, TSS, training impact score, and the value of lab testing.

Tim also answers listener questions about how he prescribes training targets, low cadence training, youth development, and advice to get the most out of a coaching relationship.

Show Notes
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Tim Cusick's CV

To celebrate 400,000 podcast listens, we answer your questions submitted in the Empirical Cycling Instagram stories. We discuss high and low volume training and progressive overload, 3 things every cyclist should do, low CHO training, FRC for mountain bikers, supplements for athletes, our best non-empirical cycling advice, and much more. The full questions list is available on the website.

Show Notes
If everything boils down to volume then why do I want to end endurance rides higher than I started with? Vs going harder than I should for the time. And finishing weak at the end. Time on the bike would be the same because the route gets decided before walking out the door. E.g. intervals or group ride then endurance riding.

Listened to the Rich Roll Norwegian tri pod? Thoughts? Are you their coach with the pen name?

How true is it that fasted training “teaches your body to use more fats”?

What’s the connection between a long anaerobic effort (>60”) and the use of oxygen in vo2max

Track sprint: any value in double days (gym morning, track evening) for general adaptation? Generally not?

1 change that mr lockwood made to get better

No question, just looking forward to the 420.60k ama

Block or linear periodization pros and cons?

It’s ok to split z2 work time in two when short on time… same with tempo/sst/threshold?

<5h a week to ride, what to do

More mitochondria and larger surface area are two different adaptations?

Favorite watch? Is it a seiko?

When you talk about 30h/wk cycling, can that be replaced by other sports?

How do pros progressively overload? They are already at max volume?

Would you rather: sprints 3x/week before a crit or set next ftp block with ramp test?

Name 3 things that every cyclist should do

Congrats! What would you do differently if you had to start the podcast over?

After 400k listens you have a good idea of questions asked. Your best training advice to us?

How much more focus would you give FRC work for a mountain biker vs roadie?

Yes or no: American road cycling is dead

Agree/disagree: if you’re not a competitive power lifter, stay away from straight bar deadlifts

What is meant by “hitting my openers” in cycling?

Who you got beef with in the coaching world? & research world?

Hot take: surges only suck when you’re not a sprinty boy or gal?

What something you are constantly questioning about your own training methods

What’s your sports science/coaching holy grail you wish you could figure out before you die?

What can negative decoupling during an endurance ride mean?

Time for you and Kyle to bring on athletic greens. It’s not selling out, topics can get more geeky

Inigo and Rx of intervals after z2 being optimal. Fact, fiction, or just optimal for race specificity

After A event how many weeks off the bike before getting back into things. Motivation is high!

Thoughts on low CHO aerobic training accentuating pgc1a translocation and activation?

BFR for aerobic adaptations? some research coming out with increased vo2max

Your top 5 contributors to exercise phys research? Can be applied, mechanistic, etc

No question but thanks for shaming me into resting and riding easy

What is your best non-empirical cycling advice?

Is there any point to protein supplements for endurance athletes with balanced diets?

Bonus Track: Kyle explains Poynting vectors!