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This episode discusses (and debunks) five training myths regarding training volume, and your listener questions asked on Kolie's Instagram.
Myths addressed: -You can overtrain on volume but not intensity -Women can’t do as much volume as men -You can replace high volume with high intensity -Easy spinning is junk miles -You don’t need to train many hours to be fast
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This episode looks at two classic studies illustrating the often overlooked connection between calcium and endurance performance by way of inducing mitochondrial biogenesis through more familiar pathways. We then discuss applicability of these learnings, plus potential pitfalls interpreting this information, and your listener questions.
Show Notes Raising calcium in L6 myotubes mimics effects of exercise on mitochondrial biogenesis in muscle Whole muscle calcium study HIT study from WD#28
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
This episode answers the question: is there something unique about endurance riding that is unavailable at other intensities? After discussing "zone 2" definitions, we look at adaptations and dose relative to other training intensities, fatigue, and volume. We look at the relative necessity of endurance riding in both very low and high volume training, and answer listener questions, including if there's a lower limit for endurance pace.
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!
This episode breaks down the origins of endurance performance and how cells control substrate oxidation. We review a paper looking at the difference in adaptive aerobic signals when participants used significantly different amounts of fat and carbs at the same intensity. We then look at the role of mitochondria in cellular energetics, the pivotal role they play in aerobic endurance adaptations, and finally what the training implications are. Plus we answer your listener questions submitted to Kolie's Instagram.
Show Notes Carbohydrate improves exercise capacity but does not affect subcellular lipid droplet morphology, AMPK and p53 signalling in human skeletal muscle Regulation of skeletal muscle mitochondrial fatty acid metabolism in lean and obese individuals Metabolic adaptations to short-term training are expressed early in submaximal exercise Biochemical adaptations in muscle
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.
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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