Empirical Cycling
  • Home
  • Coaching & Services
    • Coaching & Consultations
    • Testimonials
    • Contact
    • About Our Coaches
  • Results
  • Podcast
    • Podcast Episodes
    • Donate
  • Education
    • Articles & Webinars
    • Empirical Cycling Library
Podcast merch!

​Listen and subscribe:

RSS FEED
ITUNES
Soundcloud
Stitcher
Spotify
GOOGLE
​If the episodes below don't load, turn off your ad blocker.
There are no ads.
If you think free coaching is worth a couple bucks,
​please consider a donation.
Picture

400k: AMA

11/3/2022

0 Comments

 
Empirical Cycling Podcast · 400k: AMA
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!
0 Comments

Watts Doc #40: Endurance Adaptation Is Not Substrate Oxidation

10/26/2022

0 Comments

 
Empirical Cycling Podcast · Watts Doc #40: Endurance Adaptation Is Not Substrate Oxidation
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
0 Comments

Ten Minute Tips #24: You Are Not Your CTL

10/15/2022

0 Comments

 
Empirical Cycling Podcast · Ten Minute Tips #24: You Are Not Your CTL
​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.
0 Comments

Perspectives #19: Adaptation, Signaling, and Performance, with Andy Coggan

9/29/2022

0 Comments

 
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.
0 Comments

Perspectives #18: Overcoming Historical Inertia, with Andy Coggan

9/16/2022

0 Comments

 
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
0 Comments

Perspectives #17: Evolution vs Revolution, with Mikael Eriksson

9/5/2022

0 Comments

 
Empirical Cycling Podcast · Perspectives #17: Evolution vs Revolution, with Mikael Eriksson
The interviewer becomes the interviewed as the host of That Triathlon Show joins Kolie. Mikael talks about what he takes from all the interviews he does and how they change his approach, multisport training and periodization, podcasting, pacing, and what Mikael's favorite meme is. He also answers your listener questions.​

Show Notes
That Triathlon Show
Mikael's Instagram
Scientific Triathlon Instagram
Article: Why Facts Don't Change Our Minds

0 Comments

Ten Minute Tips #23: How Much FTP Training Is Too Much?

8/29/2022

0 Comments

 
Empirical Cycling Podcast · Ten Minute Tips #23: How Much FTP Training Is Too Much?
More FTP may be better, but not always. This episode explores ideas around how FTP can be overemphasized in training in both the short and long term, leading to suboptimal fitness and race outcomes.
0 Comments

Watts Doc #39: Why You Probably Can't Hold Your FTP For An Hour

8/15/2022

0 Comments

 
Empirical Cycling Podcast · Watts Doc #39: Why You Probably Can't Hold Your FTP For An Hour
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
​
Picture
Picture
0 Comments

Ten Minute Tips #22: Training Myths, Part 2

8/1/2022

0 Comments

 
Empirical Cycling Podcast · Ten Minute Tips #22: Training Myths, Part 2
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.
0 Comments

Perspectives #16: Experiment vs Experience, with Marinus Petersen

7/21/2022

0 Comments

 
Empirical Cycling Podcast · Perspectives #16: Experiment vs Experience, with Marinus Petersen
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?

Picture
0 Comments
<<Previous
Forward>>

    Archives

    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    May 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019

    Categories

    All
    Antioxidants
    Athletes
    Base
    Biochemistry
    Broscience
    Concurrenttraining
    Diet
    Efficiency
    Electron Transport Chain
    Free Radicals
    Ftp
    Glycogen
    Heart
    Hiit
    Interview
    Keto
    Lactate
    Low Carb
    MAP
    Metabolism
    Mtor
    Musclephysiology
    Pgc1-alpha
    Ramp Test
    Size Principle
    Slow Component
    Sprinting
    Strength
    Studentunion
    Substrates
    Testing
    Training
    Ttt
    Vo2max
    Vo2maxseries
    Wattsdoc

    RSS Feed

Copyright © 2023
  • Home
  • Coaching & Services
    • Coaching & Consultations
    • Testimonials
    • Contact
    • About Our Coaches
  • Results
  • Podcast
    • Podcast Episodes
    • Donate
  • Education
    • Articles & Webinars
    • Empirical Cycling Library