Ten Minute Tips #38: Balancing Training And Rest During Race Season
Empirical Cycling Podcast
by Empirical Cycling
4d ago
Kolie and Rory discuss their lists of the best things to do or avoid to maintain fitness in race season, and balance with appropriate rest. Also touched on are race prioritization, training and progression expectations, methods to estimate and manage fatigue, openers, volume vs intensity, and much more including your listener questions ..read more
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Perspectives #34: Quantifying Training Volume, with Marinus Petersen
Empirical Cycling Podcast
by Empirical Cycling
1w ago
Coach and returning guest Marinus Petersen rejoins to discuss the pros and cons of different ways to quantify endurance and total training volume and adaptation. We consider TSS, total hours, and work measured in kilojoules, as well as coaching and programming aspects of endurance rides and balancing with interval sessions or races. We also answer your listener questions ..read more
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Perspectives #33: The Psychology Of Excellence
Empirical Cycling Podcast
by Empirical Cycling
3w ago
Professor Patrick Smith joins to discuss performance psychology, its role in cycling performance and everyday life, and some of the underlying themes and tools he uses in practice. We also discuss race nerves, negative spirals, some of the stigma around psychology in sports and overcoming it, defining the metrics of success, and more ..read more
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Perspectives #32: Coaching Mistakes, And What Makes A Good Coach
Empirical Cycling Podcast
by Empirical Cycling
2M ago
For this episode, Kolie and CTS coach Adam Pulford made lists of their most impactful coaching mistakes, how they recognized them, and their fixes. Lists include high intensity, training zones, communication, and more, plus things still ongoing. Also discussed is what makes a good coach, as well as your listener questions on the best coaching mistakes, fatigue management, trusting your coaching clients, and more ..read more
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Ten Minute Tips #37: Pacing And Programming Endurance Rides
Empirical Cycling Podcast
by Empirical Cycling
2M ago
In this episode we recap the big lessons from the last Watts Doc episode and revisit pacing endurance rides in terms of RPE, power, and heart rate, and finding that first threshold. Then we spend a long while considering how to program endurance rides into low, medium, and high volume weeks which we roughly block into 20h and the considerations we have for each scenario. Then we answer your listener questions on HR zones, the talk test, fueling endurance rides, cadence, whether you should do the occasional high volume week when the opportunity arises, and more ..read more
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Watts Doc #49: Endurance Intensity and Volume
Empirical Cycling Podcast
by Empirical Cycling
3M ago
We dig deep into a meta analysis' findings on the difference in muscular adaptations between training intensity and volume, especially what we can differentiate between continuous moderate intensity, HIIT, and sprint interval training. We also discuss the paper's findings on one aspect of "mitochondrial function", bullet point some practical takeaways, and answer your listener questions ..read more
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Ten Minute Tips #36: How To Leave Your Coach (or Yourself) Workout Feedback
Empirical Cycling Podcast
by Empirical Cycling
3M ago
Whether you have a coach or are self-coached, leaving workout feedback helps to ensure you're getting the most out of your training plan and coaching. In this episode we discuss what kind of feedback to leave on what topics (like RPE, nutrition, sickness, sleep, etc), appropriate level of detail, and how we as coaches find it useful plus what we do with the information. We also answer your listener questions ..read more
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Ten Minute Tips #35: Higher FTP vs Longer TTE
Empirical Cycling Podcast
by Empirical Cycling
4M ago
This is an in depth discussion on the upsides and downsides of always training to raise FTP vs holding it longer. After defining terms, we discuss the training required, adaptation timelines, fatigue, long term development, plus coaching and event specific considerations. We also consider a few counterpoints for each kind of training, individual response and needs, whether or not this is an actual debate, and answer your listener questions ..read more
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Watts Doc #48: How PGC-1ɑ Does and Doesn't Live Up To The Hype
Empirical Cycling Podcast
by Empirical Cycling
4M ago
This episode goes deep into the integral role that PGC-1ɑ plays in turning exercise signals into aerobic adaptation and improved endurance performance. We then dig into the very surprising results of studies that selectively knock out the PGC-1ɑ gene. Finally, we discuss potential uses of this knowledge for training applications and interpreting the literature, the actual best ways to know if your training (or training "hack") is working, and answering your listener questions ..read more
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Ten Minute Tips #34: Intermediate and Advanced Strength Training Mistakes (and Solutions)
Empirical Cycling Podcast
by Empirical Cycling
5M ago
If you're a cyclist who's intermediate or advanced in strength training, listen in. In our last strength training mistakes episode, we considered more general topics like nutrition, recovery, and periodization. Today we get into issues (and their solutions) concerning how you know you're working the right muscles, using lifting equipment like belts and shoes, range of motion and partial depth, HIT classes and kettlebell swings, power development in the gym, and long term strength goals. We also answer your listener questions that were asked on Kolie's Instagram, like if your knees can go past ..read more
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