Empirical Cycling Podcast

Empirical Cycling•www.empiricalcycling.com

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 champion sprinter on the track. Empirical Cycling is a coaching company specializing in individualized training plans for all cycling disciplines. If you like the podcast, please consider a donation at http://www.empiricalcycling.com/donate.html

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Episodes

The Watts Doc #11: FTP vs VO2max

Kolie and Kyle look at the relationship between FTP and VO2max. We use data from a classic paper that calls into question the validity of a long-standing testing protocol in the scientific literature, which is still in use today.

Aug 27, 2019•28 min

Ten Minute Tips #1: Training For Cyclocross Season

The last month before your cyclocross season is a crucial one. In the new Ten Minute Tips series, Kolie looks at the elements of training you may want to incorporate to get a strong start to your season. Included are key workout types, how to manage intensity, incorporating running, and mixing technique work into training rides. Includes three example workouts.

Aug 07, 2019•10 min

Race Report: 2019 Cascade Classic

We talk to Empirical Cycling athlete Emma Edwards for an in-depth race report about the 2019 Cascade Classic, where she was racing with Amy D Foundation. We talk about her top 10 on the GC, the gods of mechanicals, what it's like racing against TWENTY20, and her bike's gremlin... just don't get it wet, somehow, in the Pacific northwest.

Aug 01, 2019•35 min

The Watts Doc #10: Can Fat-Adaptive Diets Lead To Better Performance Through Glycogen Sparing?

One of the theorized benefits of low carb or ketogenic diets for cyclists is that it spares glycogen so it can be used when needed most. Kolie and Kyle walk through a paper investigating this question. They then discuss the upsides and downsides and potential utility of fat-adaptive diets in daily training.

Jul 22, 2019•46 min

The Watts Doc #9: Strength, Endurance, and the Size Principle

The podcast's first deep dive into muscle physiology, we look at a study on weight lifting while endurance training vs just endurance training, with a surprising result. From here we talk about the size principle, which you're using a lot more often than you think.

Jun 28, 2019•49 min

Student Union #1: Collegiate Nationals and The Art Of The TTT

MIT cycling team members Liam Fenlon, Berk Ozturk, and multiple time individual national champion Emma Edwards talk about collegiate nationals 2019, a 35 rider pileup, and how to put the "team" into the TTT.

Jun 13, 2019•45 min

The Watts Doc #8: FTP vs Critical Power

FTP and Critical Power in theory measure the highest power output before significant fatigue occurs. We look at whether this is true, and the pros and cons of using FTP and CP.

Jun 04, 2019•35 min

The Watts Doc #7: What Is Base Really?

Does going slow make you slow? Do you need to go slow to make you fast? We look into the reasoning behind two opposite training philosophies, then figure out what aerobic base really is, what's effective, and why.

May 24, 2019•36 min

The Watts Doc #6: Lactate Myths and Truths

We check out some old research to find the origins of common lactate myths like its role in fatigue, its acidity, the "anaerobic threshold," and whether it's a metabolic dead end. Then we correct the record with modern science while figuring out how smart scientists came to the wrong conclusions.

May 07, 2019•51 min

Talking To Ashton Lambie

Kolie and Kyle sit down with The Fastest Pursuiter in the World, Ashton Lambie, and talk about gravel racing and training for the track, his world record individual pursuit, his time with Huub-Wattbike, and the aerodynamics of the mustache.

Apr 27, 2019•45 min

The Watts Doc #5: Can You Lift Heavy While Endurance Training?

This episode begins with the mind-muscle connection of neural drive before diving into research on doing strength and endurance training concurrently, and how they interfere with each other. We then look at how the latest scientific research provides training solutions.

Apr 21, 2019•40 min

The Watts Doc #4: How High Intensity Interval Training Makes You Faster

What do high intensity intervals, the original Tabata protocol, and a calcium leak have in common? Kolie and Kyle take a look at three scientific papers, what they might mean for you, and how to apply the conclusions to your training.

Apr 12, 2019•38 min

The Watts Doc #3: Is There Anything Special About 2x20?

Kolie and Kyle look at how duration and intensity play a role in FTP training and the significance of the canonical 2x20min FTP workout. The discussion touches on how to structure workouts beyond 2x20, workouts for the time crunched and those with abundant time, and how to adjust workouts to account for TTE.

Apr 06, 2019•31 min

The Watts Doc #2: Why You're Training Too Hard For Criteriums

Bad news, everyone. You're training too hard for crits. Kolie and Kyle uncover the physiology of what makes someone successful at criteriums, cyclocross, and other types of repeated sprint performances. It's probably not what you think.

Apr 01, 2019•45 min

The Watts Doc #1: FTP Testing

Kolie and Kyle take a deep dive into the pros and cons of the many FTP tests. "What is special about 60 minutes to the human body?" What tests should certain people avoid? How hard is it to ride at your FTP? 20 and 60 minutes, 8 minutes, ramp test, and variable-duration FTP tests as discussed here: https://www.trainingpeaks.com/blog/the-physiology-of-ftp-and-new-testing-protocols/

Mar 24, 2019•53 min

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