Ten Minute Tips #83: Making Unstructured Training Effective
This episode details our approach in coaching high quality training that isn't based on traditional intervals and power targets. We go over...
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Empirical Cycling Podcast
Do you want to know how training makes you faster? Listen in. Kolie is a leading expert in endurance, sprint, and strength training for cyclists. Kyle is a NASA scientist and national champi...
Episodes
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Ten Minute Tips #82: What Your Power Profile Can And Can't Tell You
After discussing testing and getting descriptive with power profiling, we weigh the merits of several things power profiles are typically us...
Watts Doc #66: We Need To Talk About Lactate (Again)
We take a very deep dive into the world of lactate. Starting out with "metabolic logic" to illustrate how and why lactate gets formed during...
Ten Minute Tips #81: Planning Around Interruptions and Inconveniences
This episode goes into our approach to periodization and training around holidays with and without bike access, injury and illness, extreme...
Ten Minute Tips #80: Learning From Your Season
We discuss our process for learning from a season and applying it to the next one. Goals, roadblocks, recovery, availability, progressive ov...
Ten Minute Tips #79: When Fitness Gets Hard To Track
Today we discuss navigating training and racing when it gets difficult to assess and find confidence in your fitness, including how this is...
Ten Minute Tips #78: The Upsides And Downsides Of Training Plans
We examine the the ins and outs of training plans and the ways they can help or hurt our short and long term goals. We discuss plans in gen...
Watts Doc #65: Measuring Training Responsiveness
This episode deconstructs a recent study showing unexpectedly low reliability of individual training responses in people undertaking the exa...
Ten Minute Tips #77: How Not To Break Up With Your Bike This Season
We talk about the summer slump that many cyclists experience, where it can originate from, how to think about maintenance to balance event d...
Watts Doc #64: A Replication Crisis Is A Crisis Of Confidence
We delve into the recent large scale replication project in sport and exercise studies, their methods and findings. Then we try to understan...
Watts Doc #63: Confronting Uncertainty In Training And Data
We reveal our process for dealing with the uncertainty inherent in training and racing by keeping the FO in the scientific method of FAFO. A...
Ten Minute Tips #76: Building Race Fitness
We discuss planning race preparation and how it differs from a general aerobic build, periodization considerations, B vs A priority races, a...
Ten Minute Tips #75: The Art Of Autoregulation (Training To Vibes)
We talk about coaching athletes to autoregulate (vibes training), meaning making choices between structured and unstructured training, hard...
Perspectives #41: Macros, Determining Energy Needs, Nutrient Timing, with Tim Podlogar
Exercise physiologist and performance nutritionist Tim Podlogar joins the podcast to talk about determining endurance athletes' energy needs...
Ten Minute Tips #74: FTP Training Mistakes (And Solutions)
Our three most experienced coaches discuss common mistakes when training and building FTP. We look at testing, interval execution and progre...
Watts Doc #62: Setting Up Your n=1 Training Experiment
We tackle the ideas of unique responders, the role of performance variability in differentiating training response between individuals, pitf...
Ten Minute Tips #73: Things We Wish We Knew About Training, Racing, and Coaching
We talk about things we wish we knew earlier about training, racing, and coaching. Nutrition, skipping workouts, setting process goals, find...
Ten Minute Tips #72: The Roles Of Stimulus And Recovery In Plateaus
Following up from the last episode, our coaches dig into the balance between training stimulus and recovery capacity, with practical ways to...
Watts Doc #61: Quantifying Diminishing Returns
We walk through an analysis done on almost 15,000 people with data up to nearly 7 years in length and after finding similar trends in Kolie'...
Ten Minute Tips #71: Avoiding Panic Training (Starts Now)
Our coaches discuss what panic training is and how it manifests, common reasons for it to occur, ways to plan now to avoid falling into the...