Category: RPE

300k: Time Crunched Training

5/17/2022

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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2021 Best of Instagram AMA Questions

2/7/2022

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Empirical Cycling Podcast · 2021 Best of Instagram AMA Questions

Kolie spent yet another year on Instagram (@empiricalcycling) answering questions in the stories for 51 out of 52 weeks to add a bright interlude to doom scrolling. This podcast contains 32 questions under the topics training intensity, periodization, adaptation, and general. Timestamps for the headings are below.

Show Notes
Timestamps (approximate) for question groupings.

Intensity related: ~2min

Straight from the first Q&A of 2021: Best way to gauge RPE?
Can you describe the RPE you like to prescribe for endurance rides?
Over/unders crush me. Sweet spot is easy. Normal?
When they say 2-3 high intensity workouts per week, does SST count towards that?
Thoughts on HR decoupling, and whether you should or shouldn’t push past it (in z2)?
Is it still realistic to believe that FTP is within a certain percentage of vo2max watts?
Does your FTP change day to day depending on internal/external factors OR during a big day?!
Percentage FTP for effective endurance ride? Does it have to be 75%?

Periodization: ~37min

Thoughts on mixing vo2max and threshold in the same block?
Historically poor anaerobic capacity even with focused training. Should I work on it all year?
When coming off a month break from training, what would you start with?
Is there such thing as vo2max maintenance? Like 1 workout every other week type of thing?
Do elite riders actually only stick to polarized approach? Or is there actually more variation?
What kind of long term planning goes into an elite training plan vs an amateur? Like a multi-year view?
Generalized version of many questions: How much aerobic training is needed for the track and/or shorter events like hill climbs? ALSO lots of training binaries questions, i.e. should i train anaerobic or aerobic?

Adaptation: ~60min

Do aerobic gains require protein?
Does anaerobic work kill off mitochondria?
Can you have a high vlamax and a high ftp?
My vlamax is 0.31, how important is vlamax for crits? Do I need to increase?
On FTP: push it up, pull it up, or both? And does strategy change during the season?
Why training fasted of carbs when training aerobic base is touted to bring on adaptations?
How to train repeatability? All out until you can’t go over threshold? Or incomplete rest?

General: ~80min

Any favorite training experiment from a year with no racing?
Does sex decrease performance on the day?
Cycling specific joint angles in lifts or full ROM?
Out of saddle increases HR and RPE… what to do? Train it more?
Thoughts on recent research re: use of ketones to prevent symptoms of overtraining?
Can you be at vo2max if not at HR max?
Why is resting so hard?
Things that pros do but hasn’t been proven by science (yet)?
Possible to get stronger and lose weight at the same time?

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300k: Time Crunched Training

2021 Best of Instagram AMA Questions

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