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This episode looks at all the ways people tend to mess up their rest and recovery days so they're not nearly as restorative as they could be, including such things as riding too hard, lifting weights, cross training, not eating enough. We then suggest guidelines for taking rest days or weeks, getting maximum recovery benefits, individualizing these days to work best for you, and answer your listener questions.
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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
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.
This episode contains expanded musings on VO2max and FTP training and progression, based on the years of feedback since the VO2max series debuted. We talk about whether or not you need to work in blocks, ways to determine the effects, interval durations, whether to start hard or not, recovery timelines, and more. We also answer your listener questions on time in zone, breathing, periodization, high cadence, testing, and more.
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!
Are you a CTL junkie? Terrified of letting it drop? Listen in. This episode takes a critical but realistic look at TSS and the metrics it's built on like CTL, ATL, and TSB. We discuss normalized power, what kind of fitness CTL can actually reflect, and answer listener questions.
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.
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
CTS coach Adam Pulford shares his thoughts on the ins and outs of recovery and how crucial it is. Topics including signs you need a rest week, how often you should take one, rest week structure, if sprints are okay during a recovery day, and the benefits of apple picking.
Show Notes Adam's Instagram Adam's CTS Bio CTS Instagram CTS Podcast |
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