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Perspectives #30: Being Faster Than Your Watts, with Giancarlo Bianchi

11/6/2023

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Empirical Cycling Podcast · 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 bike racing like positioning, aerodynamics, wind, reading the competition and body language, course and competitor recon, and a lot of stories from his own race career. We also answer your listener questions like how to practice with few racing opportunities, tactics that might annoy other racers, and much more.
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Perspectives #28: Training Takes and Season Retrospective, with Maeghan Easler

9/22/2023

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Empirical Cycling Podcast · Perspectives #28: Training Takes and Season Retrospective, with Maeghan Easler
This is a wide ranging conversation with professional cyclist and Empirical Cycling coach Maeghan Easler. We discuss her successful race season, American vs European racing, and how improving fitness changed her training needs, along with more training and coaching topics like volume, recovery, intensity, trusting the process, individualizing, and why she prefers 7 hour rides to 8. Instead of listener questions to finish the episode, we react to your controversial training takes submitted for a now forever-lost episode.
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Perspectives #27: Common Reasons For Fitness Plateaus and Their Fixes, with Rory Porteous

8/15/2023

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Empirical Cycling Podcast · Perspectives #27: Common Reasons For Fitness Plateaus and Their Fixes, with Rory Porteous
Empirical Cycling coaches Kolie and Rory sit down for an in-depth discussion of the 5 most common reasons that they see for a fitness plateaus. Touched on are reasonable expectations for fitness progression, fatigue management, options for overcoming plateaus, and situations where it's out of your control.
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500k: Roasting Kolie's Early Training Plans

4/16/2023

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Empirical Cycling Podcast · 500k: Roasting Kolie's Early Training Plans
To celebrate a half million podcast listens, we roast some of the earliest training plans Kolie wrote almost a decade ago. We get into lessons learned and how the coaching has changed, changing training fads, working with natural talents, and listener questions on "the science", impactful events, and advice for new coaches.
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Perspectives #24: Continuous Glucose Monitors, Kristen Faulkner, and Athlete Health

3/30/2023

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Empirical Cycling Podcast · Perspectives #24: Continuous Glucose Monitors, Kristen Faulkner, and Athlete Health
This is a conversation between Kolie and epidemiologist Dr. Traci Carson, RDN and cycling coach Dr. Namrita Brooke, and MD and cycling coach Dr. Fabiano Araujo, in light of the Kristen Faulkner disqualification at Strade Bianche for wearing a continuous glucose monitor. We look at topics of whether CGMs actually confer a performance advantage, where their true utility lies, their shortcomings, thoughts on the UCI rules and Faulkner's DQ and the role of a team or dietitian, and health issues surrounding endurance athletes like RED-S and LEA.

Show Notes
Traci Carson
Namrita Brooke
Fabiano Araujo
Rouleur article
The Use of Continuous Glucose Monitors in Sport
Periodized Nutrition by Prediction of Glycemic Responses
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Perspectives #21: Behind The New American 40km ITT Record, with Cory Lockwood

12/20/2022

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Empirical Cycling Podcast · Perspectives #21: Behind The New American 40km ITT Record, with Cory Lockwood
Kolie sits down with Cory Lockwood to discuss breaking the U.S. 40km ITT record, going under 45 minutes. Cory also talks about what's different working with Kolie from previous training he's done, along with observations about rest, FTP and VO2max training, training during race season, and reflections on what it means to be both an athlete and coach.

Show Notes
USA Cycling National Records
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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 #10: A Guide To Time Trialing, with Cory Lockwood

3/27/2022

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Empirical Cycling Podcast · Perspectives #10: A Guide To Time Trialing, with Cory Lockwood
Former national time trial champion Cory Lockwood fields questions from Kolie and podcast listeners about the ins and outs of time trialing, including his #1 tip for time trialists of all levels. We cover pacing, gearing and equipment selection, and mental focus. Plus we talk about how Cory's current training is going, fueling for big workout days, the team behind a big performance, and the unexpected usefulness of mirrors and plastic wrap. ​All while his cats try to steal mic time.
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Perspectives #5: Coaching the Process, with Cory Lockwood

11/30/2021

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Empirical Cycling Podcast · Perspectives #5: Coaching the Process, with Cory Lockwood
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.
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