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Think your FTP is the power you can hold for 60 minutes? Think again! We dig into a classic Billat paper on time to exhaustion (TTE) and training threshold by adding time in zone. Then we discuss into the metabolic implications of these results, how they align with real world experience, and how this affects training and assessment of its effectiveness. Finally, we answer your questions as asked in Kolie's Instagram stories @empiricalcycling.
Show Notes Billat TTE paper on masters runners Introduction to TTE in WKO5 
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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.
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? 
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.
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!
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 
The "creatine conveyor belt" main pathway.
The mitochondrial structure of embedded creatine kinase enzymes to aid energy buffering.
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
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
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 [email protected] 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
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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