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Perspectives #31: Race Specific Intensity and Tapering, with Alex Carmona

12/12/2023

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Empirical Cycling Podcast · Perspectives #31: Race Specific Intensity and Tapering, with Alex Carmona
After you've built up your aerobic engine, what does it mean to get ready to race? Empirical Cycling coach Alex Carmona brings his wealth of coaching and racing experience when discussing transitioning from your build to harder efforts, honing non-fitness skills, the balance of racing and workout intensity in season, and race specific preparation examples. We also discuss tapering into one day races, stage races, high and low volume tapering, guidelines about how often it should be done per year, and as always, your listener questions.
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Perspectives #29: Managing Fitness And Rest During Race Season, with Taylor Warren

10/1/2023

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Empirical Cycling Podcast · Perspectives #29: Managing Fitness And Rest During Race Season, with Taylor Warren
Pro cyclist and coach Taylor Warren joins for a wide ranging discussion, including how he still finds fitness improvements after a decade of training and racing, balancing rest and workouts mid season, the value of the basics, RPE, and if American racing has gotten easier or harder. We also answer your listener questions on Legion's tactics, the most important power durations for domestic US racing, racing the course vs racing the people, training regrets, how much pros train, and more.
​
Show Notes
Taylor Warren bio
Taylor's IG

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Perspectives #26: The Cost of Change, with Kathryn Bertine

7/27/2023

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Empirical Cycling Podcast · Perspectives #26: The Cost of Change, with Kathryn Bertine
Former pro cyclist and successful lobbyist for the Tour de France Femmes, Kathryn Bertine joins the podcast to discuss her new memoir about these efforts, STAND, which details what it took, and what it cost. We discuss the writing and publishing process, activism and slacktivism, what people can do to effect change at every level, the financial structure of the TdF and sponsorships in cycling, what the Homestretch Foundation is and its purpose, an unlikely friendship with a raunchy comedian, and much more.

Show Notes
Kathryn Bertine
STAND
Homestretch Foundation
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Perspectives #25: The Coaching and Training Behind A Paris-Roubaix Victory, with Adam Pulford

5/1/2023

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Empirical Cycling Podcast · Perspectives #25: The Coaching and Training Behind A Parix-Roubaix Victory, with Adam Pulford
Adam Pulford, coach of Alison Jackson, joins to discuss the methods and ideas behind training and coaching a professional cyclist, using his article analyzing Jackson's Paris-Roubiax winning power file as a jumping off point. We get into CTL and volume, when to build vs maintain fitness, athlete mental health and motivation, and the coach's role in professional vs amateur athletes. We also answer your listener questions on race specific training, coach-athlete communication, setting goals, stress management, and building fatigue resistance.​

Show Notes
Behind the Victory: The Power File and Training Behind Alison Jackson’s Paris-Roubaix Femmes Win
Adam's Instagram
Adam's CTS Bio
CTS Instagram
The Time Crunched Cyclist Podcast
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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 #22: The Cognitive Dissonance Of Silver Bullet Training, with Patrick Smith

1/29/2023

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Empirical Cycling Podcast · Perspectives #22: The Cognitive Dissonance Of Silver Bullet Training, with Patrick Smith
Dr. Patrick Smith and Kolie sit down to discuss the athletic and coaching implications of Karl Friston's free energy principle of the brain, the right approach to bridge the gap between expectations and observable reality in training, and the right amount of sensitivity to this feedback. This dovetails with the appeal of quick fixes, miracle intervals, and silver bullet training principles. We also discuss what practical solutions are, setting yourself up for success, and your listener questions.

Show Notes
Patrick's website and contact
Karl Friston's Free Energy Principle of The Brain
Breakdown on the free energy principle
The importance of stupidity in scientific research
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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 #20: The Reality of Data In Training and Coaching, with Tim Cusick

11/14/2022

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Empirical Cycling Podcast · Perspectives #20: The Reality of Data In Training and Coaching, with Tim Cusick
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
​[email protected]
Tim Cusick's CV
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Perspectives #19: Adaptation, Signaling, and Performance, with Andy Coggan

9/29/2022

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Empirical Cycling Podcast · Perspectives #19: Adaptation, Signaling, and Performance, with Andy Coggan
Andy Coggan joins the podcast again to discuss everything we didn't get to in the previous episode. We get back stories behind the adaptations by training zones chart and the category and w/kg chart. We also go in depth with nitrate supplementation, vo2max training. if burning fat makes you burn more fat, if signaling studies translate to performance, and the nature of adaptation itself. There are plenty of pithy proverbs along the way.
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Perspectives #18: Overcoming Historical Inertia, with Andy Coggan

9/16/2022

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Empirical Cycling Podcast · Perspectives #18: Overcoming Historical Inertia, with Andy Coggan
In this episode, Andy Coggan discusses FTP and its context among various threshold definitions, the infamous "hour of power", and the legacy of Training And Racing With A Power Meter. We also discuss Andy's lack of social media presence, the chapters he's written on the history of exercise physiology, and delve into some topics in exercise metabolism including VLamax, substrate use at FTP, methods and interpretations of the lactate shuttle, and more.
​
Show Notes
Muscle contraction paper
Mitochondrial potassium paper
Andrew Coggan at IUPUI
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