Ten Minute Tips #13: What Strength Exercises Should You Do?

We consider hypoxia inducible factor's muscular response to high intensity exercise before going more in depth in its effects with the next episodes. We break down high intensity training, defining hypoxia vs anaerobic, then dive into a study that investigates its main effects in high intensity execise, as well as individual variation in training response. Plus a couple practical tips for considering this pathway in training, as well as a peek at the adaptive tradeoffs we'll see in future episodes.

We discuss the dos and don'ts of trying new training methods. Whether or not you should try something new, setting a baseline, going all in on one thing, variables to adjust, finding a minimum dose, incorporating rest and fun, diets, vo2max and TTE blocks, and more, including your listener questions.

This episode we discuss the ten most common mistakes we see beginners make in their training plans, and their solutions. Goals and outcomes, learning the process, metrics and performance, specialization and individualization, training fads, balancing structure with fun, and more.

Retired professional road and cyclocross racer and newest Empirical Cycling coach Erica Zaveta joins to share wisdom from twenty years of competition and a decade of coaching. We discuss individualizing training for the high intensity disciplines of criteriums, cyclocross, and mountain biking, along with how and when to take mid season breaks, incorporating skills work, and adding practice crits and cyclocross practices to your program. Plus listener questions as always!

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.

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.

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.

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.

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.

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.