Ten Minute Tips #12: Getting Into Strength Training

2021-10-26

Empirical Cycling Podcast

0:00

1:15:34

Kolie 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).

Fler avsnitt från "Empirical Cycling Podcast"

Ten Minute Tips #17: Sweetspot vs Polarized Is Kayfabe
maŋit 3 beaivvit
1:04:06
In another wide ranging discussion, we discuss where the sweetspot vs polarized dichotomy may have come from as a stepping off point to consider if you should use such rules decide your training intensity distribution ahead of time.
Perspectives #7: How To Design A Workout For A Million People, with Shayne Gaffney
2022-01-10
1:13:51
Zwift training content manager and Never Going Pro podcast host Shayne Gaffney joins the podcast to discuss his role at Zwift, and what it's like building workouts and training plans for large numbers of unique users. We also cover how he got his start, coaching mistakes and lessons, parenting-cycling balance, and the symbolism in the Zwift logo's one sharp corner.
Missa inte ett avsnitt av “Empirical Cycling Podcast” och prenumerera på det i GetPodcast-appen.
Ten Minute Tips #16: Can Functional Training Get Too Functional?
2022-01-05
55:16
This conversation explores functional exercises as a continuum from your standard fare squats to the functional variations you might see on Instagram. We discuss if they're viable alternatives to normal training, good resources for functional exercises, and the weirdest ones we've ever seen.
Watts Doc #35: Fatmax Fallacies
2021-12-15
1:02:32
In this episode we look at what fatmax is, where the promise lies, and what validity there is. Do you get better at burning fat by burning more fat? Do you lose more weight by burning more fat? How does e=mc^2 relate to the energy stored in food? This episode answers all these questions and more.
Perspectives #6: 2021 Season Review and 2022 Planning, with Ingvar Ómarsson
2021-12-09
1:39:03
This episode was recorded not to be a traditional podcast, it's a call between Kolie and his client Ingvar Ómarsson who is professionally racing mountain bikes. The 2021 season was our first working together, and we go over what went right and what can be done better, and apply those lessons to the plan for next season.
Perspectives #5: Coaching the Process, with Cory Lockwood
2021-11-30
1:18:07
Kolie 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
2021-11-25
1:17:48
This 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
2021-11-22
1:08:18
Podcast 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
2021-11-15
53:40
If 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
2021-11-10
55:58
Wonder 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.