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Ten Minute Tips #22: Training Myths, Part 2

8/1/2022

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Empirical Cycling Podcast · Ten Minute Tips #22: Training Myths, Part 2
Should you always train like you race? In this episode we investigate three myths related to this idea, and find some grains of truth along the way. The myths are 1. Sprinters and non-sprinters really need to train aerobic systems differently. 2. Crit racers mostly need to focus on anaerobic efforts. 3. You won’t need to train FTP if you don't race time trials. We touch on some track sprinting as well, and of course answer listener questions from Kolie's instagram, so follow him there if you'd like to ask a question on the podcast.
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Perspectives #16: Experiment vs Experience, with Marinus Petersen

7/21/2022

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Empirical Cycling Podcast · Perspectives #16: Experiment vs Experience, with Marinus Petersen
Marinus Petersen of Kilowatt Coaching and graduate of Loughborough University joins us in this episode to discuss a recent paper on bias in research, but it of course evolves into much more. We discuss the line between scientific research and real world experience and the usual suspects in a conversation between coaches including lactate, critical power, warmups, and more.

Show Notes
Kilowatt Coaching's Instagram
Marinus Petersen's Instagram
The Bias for Statistical Significance in Sport and Exercise Medicine
Over 55 years of critical power: Fact or artifact?

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Ten Minute Tips #21: Individualization Is Why It Always Depends

7/8/2022

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Empirical Cycling Podcast · Ten Minute Tips #21: Individualization Is Why It Always Depends
​This episode explores how individualization of training is why the answer to almost every question is "It Depends." We discuss a few things like tapering, volume, intensity, recovery, the one instance we could think of where there is a definite answer, and also take listener questions submitted from Kolie's Instagram.
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Perspectives #15: A Discussion on Strength Training, with RJ Boergers and Angelo Gingerelli

6/22/2022

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Empirical Cycling Podcast · Perspectives #15: A Discussion on Strength Training, with RJ Boergers and Angelo Gingerelli
RJ Boergers and Angelo Gingerelli join for a discussion of strength training for endurance cyclists, their book "Finish Strong" as well. The episode is full of practical takeaways and in depth discussion of strength training principles.

Show Notes
IG: @Finish_Strong_Book  
Email: angelo.gingerelli@gmail.com or rboergers@hotmail.com
Finish Strong on Amazon
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Ten Minute Tips #20: Training Myths, Part 1

6/14/2022

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Empirical Cycling Podcast · Ten Minute Tips #20: Training Myths, Part 1
​We begin our foray into listener-submitted training myths, looking at the largest issues with the claims, and discussing why, as always, it depends.

This episode's myths are:
1. Low cadence riding is strength training.
2. Burning more fat makes you better at burning fat.
3. You should do your base rides in the little ring.

Please reach out if you'd like to submit a training myth!
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Watts Doc #38: Phosphocreatine Is A Critical Aerobic Energy System

6/3/2022

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Empirical Cycling Podcast · Watts Doc #38: Phosphocreatine Is A Critical Aerobic Energy System
While the phosphocreatine energy system is well known for sprinting, it also has another crucial role as part of the aerobic energy system. We delve into creatine's part in not only temporal energy buffering, but spatial too, and how cells are organized to support this and how badly organisms suffer without it. Then we look at more research showing that the aerobic recovery of phosphocreatine is highly correlated with repeated sprint power, and come to some practical conclusions we can make from the research.

Show Notes
"Conveyor Belt" paper: Mitochondrial creatine kinase in human health and disease
Impaired voluntary running capacity of creatine kinase-deficient mice
Relationship between different measures of aerobic fitness and repeated-sprint ability in elite soccer players
The Recovery of Repeated-Sprint Exercise Is Associated with PCr Resynthesis, while Muscle pH and EMG Amplitude Remain Depressed
​
You're Training Too Hard For Criteriums -- Here's Why
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The "creatine conveyor belt" main pathway.
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The mitochondrial structure of embedded creatine kinase enzymes to aid energy buffering.
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Perspectives #14: Kitchen Sink Conversation, with Matt DesRoches

5/24/2022

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Empirical Cycling Podcast · Perspectives #14: Kitchen Sink Conversation, with Matt DesRoches
Multidiscipline coach and former MMA fighter Matt DesRoches of Resilience Health & Performance Consulting joins Kolie for a wide ranging conversation on training, measurement and metrics, cutting weight, the physiology of cycling vs team sports, recovery and adaptation, pacing, interpreting scientific papers, noob gains, and much more.
​
Show Notes
https://www.resiliencehpc.ca/
Resilience HPC Instagram
Resilience HPC youtube channel

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300k: Time Crunched Training

5/17/2022

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Empirical Cycling Podcast · 300k: Time Crunched Training
​Can we really replace volume with intensity? We discuss the dos and don'ts of training on low volume, time crunched training, the principles that should guide you, and some tips to make sure the training time is being maximized. We touch on whether you should plan via TSS, how many hard days per week, polarized vs pyramidal and sweetspot, why and how RPE is incredibly useful, and more. Plus we answer your questions from Kolie's Instagram!
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Perspectives #13: Overtraining Sucks, with Katie Aman

5/10/2022

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Empirical Cycling Podcast · Perspectives #13: Overtraining Sucks, with Katie Aman
Coach Katie goes in depth with her overtraining history in both cycling and swimming. We discuss the various causes like intensity, nutrition, and sleep, and the associated symptoms, along with her recovery each time, and how this experience helps in her coaching. The episode concludes with some tips to help recognize and avoid overtraining, along with listener questions.​

Show Notes
Ruth Winder’s National Championships Win Almost Didn’t Happen
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Perspectives #12: A Deep Dive Into Ride Food, with Namrita Brooke

4/27/2022

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Empirical Cycling Podcast · Perspectives #12: A Deep Dive Into Ride Food, with Namrita Brooke
 This discussion with Namrita (PhD, RDN) centers on ride food questions like how much, when, how to adjust for early rides, races, and if protein and fat is necessary. Additional side quests include the glucose-fructose ratio, how important ride food is in the context of the day, gastric emptying rate, the effects of caffeine, solid vs liquid food, and many others.

Show Notes
namritabrooke@gmail.com
Namrita's Instagram
Inside Sports Nutrition

Caffeine Ingestion With or Without Low-Dose Carbohydrate Improves Exercise Tolerance in Sedentary Adults
13C-glucose-fructose labelling reveals comparable exogenous CHO oxidation during exercise when consuming 120 g/h in fluid, gel, jelly chew or co-ingestion
Feeding Tolerance, Glucose Availability, and Whole-Body Total Carbohydrate and Fat Oxidation in Male Endurance and Ultra-Endurance Runners in Response to Prolonged Exercise, Consuming a Habitual Mixed Macronutrient Diet and Carbohydrate Feeding During Exercise
Effects of supplementing with an 18% carbohydrate-hydrogel drink versus a placebo during whole-body exercise in −5 °C with elite cross-country ski athletes: a crossover study

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