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
Perspectives #5: Coaching the Process, with Cory Lockwood
1:18:07Kolie and new Empirical Cycling coach Cory sit down for a discussion on previous coaching relationships, cultivating new ones, training and racing experience, and coaching red flags. They also get into Cory's motocross experience, technical aspects of criterium bike setup, and the difficulties of Zwift racing while living in a car.
Ten Minute Tips #15: Periodizing Strength Training for Cycling Performance
1:17:48This episode takes a bird's eye view on periodizing strength training in your season including adaptation, hypertrophy, strength, maintenance if needed, and even more specific periodization suggestions for lifting into the season. How and when one might plan these phases, how long they would last, and other tangents such as single leg specific phases, deadlift choice, and a bonus rant on whether or not you should do plyometrics for cycling.
200k: The Best And Worst Workouts
1:08:18Podcast listeners voted on our topic to celebrate 200k listens! In this purely editorial episode, we list our top 5 best and worst workouts, discuss what makes them good or bad, and how one might fix them. On the lists are ramp tests, group rides, using FTP as an anchor intensity, all out efforts, and many more.
Watts Doc #34: Why Keto Is Not The Diet You're Looking For
53:40If you've ever thought about using the ketogenic diet for cycling, you may want to listen in. We look at a pair of modern classic studies that compare traditional high carbohydrate diets to periodized low carb and keto. This includes a study with, and a study without a carbohydrate re-adaptation period.
Ten Minute Tips #14: Sets and Reps for Strength Training
55:58Wonder how many reps to do in the gym? How many sets? This episode will help. We discuss typical set and rep ranges, how good they are for strength, hypertrophy, or maintenance, as well as in the context of periodization.
Ten Minute Tips #13: What Strength Exercises Should You Do?
1:03:08This discussion focuses on cyclists choosing exercises for strength training, and the hosts mostly stay on track. Topics included are high and low bar back squats vs front squat, lifting shoes, injury concerns, weight belts, and the bilateral deficit.
Ten Minute Tips #12: Getting Into Strength Training
1:15:34Kolie and Kyle let their quads out in this wide ranging discussion of pointers for cyclists going into the gym for strength training. Topics touched on are gym basics, the importance of technique, weight progression, range of motion, functional training, RPE, 1 rep max testing, and easy gym days (deloading).
Perspectives #4: High Functioning Lunatics, with Patrick Smith
1:46:42Patrick Smith joins Kolie for a conversation about how to not accidentally rickroll yourself. Included are the usefulness of rigid rules in training and racing, goals vs. values, dealing with disappointment, and why common psychological evaluations don't work with athletes.
Perspectives #3: USA Crits 2021, with Alex Carmona and Taylor Warren
1:15:46In this episode Kolie asks Empirical Cycling coach Alex Carmona and coach Taylor Warren about their first full season racing USA Crits. We discuss highs and lows, the importance of cornering and positioning, and working up the USA Crits team pecking order. Alex and Taylor also put on their coach hats and go in depth about managing fitness and fatigue in a season, having a "fitness reservoir," hot takes on warmups, and tire widths and pressures.
Watts Doc #33: Fats vs Carbs Part II - Carnitine and VLamax
1:11:40We look deeper into how the body chooses to use carbohydrates and fats, and specifically when and how carbohydrates inhibit fat oxidation. This serves as a jumping off point to take a critical look at VLamax and how it may, or may not, affect your FTP.