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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...
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...
We discuss planning race preparation and how it differs from a general aerobic build, periodization considerations, B vs A priority races, a...
We talk about coaching athletes to autoregulate (vibes training), meaning making choices between structured and unstructured training, hard...
Exercise physiologist and performance nutritionist Tim Podlogar joins the podcast to talk about determining endurance athletes' energy needs...
Our three most experienced coaches discuss common mistakes when training and building FTP. We look at testing, interval execution and progre...
We tackle the ideas of unique responders, the role of performance variability in differentiating training response between individuals, pitf...
We talk about things we wish we knew earlier about training, racing, and coaching. Nutrition, skipping workouts, setting process goals, find...
Following up from the last episode, our coaches dig into the balance between training stimulus and recovery capacity, with practical ways to...
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'...
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...
Our coaches dig into non-FTP related aspects of training and physiology that that lead to better race results, and workouts that can be done...
This episode we make our case for why endurance and recovery rides can and probably should be paced easier than expected, even for time crun...
We take a deep dive into the published literature on durability. First a critical look at the paper coining the term, the next establishing...
This is a critical look at how our coaches use data, like its use in creating a logical framework, the challenging parts of analytics and da...
We dig into a recent study showing a disconnect between equal muscle glycogen recovery and unequal high intensity interval performance due t...
To celebrate over a million podcast listens we let you ask us anything, and we answered. You asked training questions about how we would ref...
This episode addresses common questions about winter/off-season training, and goes into how we plan and individualize effective winter train...
Coaches Kolie, Erica, and Gediminas talk about the most impactful training habits that cyclists can incorporate into their routines, and the...
Our coaches address the common question of why your friend may be faster when doing less training than you, as well as why your experience l...
This episode is one of our deepest dives ever, into the literature on creatine's effects and tradeoffs with cycling performance, and how the...
This episode we start with the old cycling adage "train your weaknesses, race your strengths" as the jumping off point to discuss strategies...
This episode we look into the published literature on the surprisingly tight agreement between FTP and RPE and a couple different lab-derive...
This is a deep dive into four papers on hypertrophy and strength training, and use them to find guidelines around how cyclists can improve s...
We take a deep look at ten commonly used ways to test or estimate FTP, and dissect how and why each method does (or is supposed to) work, ho...
Our coaches sit down to discuss the downsides of using FTP as an anchor for many types of intervals, how your individual physiology can make...
Dr. Eric Trexler joins the podcast for a nuanced discussion on energy expenditure and endurance sports. He explains measurement methods, the...
Our coaches answer your questions on identifying limiters, how to take a rest week on a low volume plan, resuming training after a break, tr...
This is a critical look at our previous podcast episodes on VO2max training, and with hindsight provide new and additional context on those...
This is a practical guide to FTP training, through three lenses: where you are in your season, where you are in your training journey, and o...
This is a dive into research showing increased AMPK activation with low glycogen stores. We break down a paper discerning how AMPK does this...
Our coaches Will and Giancarlo join the podcast to talk through their experience with cramps, and what's been done to attenuate them. We bri...
Taking enough rest can be intimidating if it's unfamiliar territory. Our resident philosophers of rest Rory and Maeghan join to take a deep...
Six of our Empirical Cycling coaches put their heads together to answer your questions on whether mid season breaks will set your fitness ba...
Today we use Rory's recent post event slump to discuss strategies for refocusing and finding motivation again. This is mostly through the l...
Our very own coach James Mckay sits down to talk about the road to achieving his cycling career goal, a victory at the Lincoln Grand Prix. A...
After walking through the general structure and purpose of rest weeks, we break down the decision trees we use to plan rest weeks ahead of t...
We go deep into a couple papers that measure the relative contributions to early VO2max improvements, and the evidence about whether they're...
While the definition of a junk mile is still debated, we do our best to come up with a definition, analyze it in relation to training adapta...
Our coaches Fabiano and Giancarlo join to discuss the balance between parenting and training, both from a coaching perspective and as parent...
We discuss lists of the most common training mistakes that we see made by cyclists who have done about 2-5 years of structured training. Tra...
Concluding the series on hypoxia inducible factor in skeletal muscle, we go in depth with a paper investigating regulation pathways that blu...
Our very own Coach Fabiano joins for an deep dive into his most recent articles on RPE and its origins in exercise physiology, workout feedb...
Jem Arnold takes a break from his PhD studies to discuss the implications of a recent meta review and systematic analysis on how training in...
As structure for a larger discussion on performance, adaptation, and energy needs, we tackle three myths about burning carbs and fats: that...
This episode covers practical cues that we use to be reasonably certain that workouts will have their desired effect, and tease apart the di...
Our Empirical Cycling coaches have a roundtable discussion on the most under appreciated and impactful big-picture training habits you can m...
Finally tackling one of our most requested topics, we discuss the options available for cyclists doing strength training at home with limite...
Kolie, Kyle, and Rory go deep into why "the science says" may not be what the science actually says. We discuss the difficulty of the task,...
Billy Ryan of Aware Performance joins to discuss performance psychology. He gives practical guidelines and skills for training and racing, w...
Dr. Traci Carson joints to discuss low energy availability and relative energy deficiency in sport, or LEA and RED-S. We consider their orig...