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...
As structure for a larger discussion on performance, adaptation, and energy needs, we tackle three myths about burning carbs and fats: that you only need to replace the carbs you burn on a ride, that burning fat on a ride helps you lose weight, and that total energy needs are as simple as converting bike kJ to calories and adding a calculated BMR. We also answer listener questions on efficiency, the origin of the 2000 calorie diet, where your workout carbs go, fueling for ultras, and more.
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1:35:46
Ten Minute Tips #49: Practical Proxies For Stimulus
This episode covers practical cues that we use to be reasonably certain that workouts will have their desired effect, and tease apart the difference relationship between stimulus and adaptation. We give suggestions for the major training modalities including threshold and VO2max, plus strength and hypertrophy. We also discuss ways that these cues could be easily misused, plus the pros and cons of some other potential proxies like fatigue, power, heart rate, RPE, HRV, soreness, TSS, and more.
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1:40:54
Ten Minute Tips #48: Avoiding Over-Optimization
Our Empirical Cycling coaches have a roundtable discussion on the most under appreciated and impactful big-picture training habits you can make. We discuss progress expectations, goal setting, all or nothing mentality, vicious and virtuous cycles, balancing personal priorities, and many other factors that are within our control to improve. Then we tackle listener questions including improving climbing and low cadence training, high or low "zone 2", what to do about low motivation to ride, fueling early morning riding, and much more.
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2:01:27
Ten Minute Tips #47: Strength Training With Limited Equipment
Finally tackling one of our most requested topics, we discuss the options available for cyclists doing strength training at home with limited or no equipment, and suggestions for cost effective equipment. We go through exercise selection, loading strategies, biomechanical considerations, sets reps and rest schemes, hypertrophy vs strength, sprint power transfer, isometrics, and more. The pros and cons and realities of our suggestions are weighed, a couple thoughts in relation to general health, and many listener questions are answered.
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2:03:52
Ten Minute Tips #46: Pitfalls Of Science Interpretation And Communication
Kolie, Kyle, and Rory go deep into why "the science says" may not be what the science actually says. We discuss the difficulty of the task, the statistical and group-average nature of most results, the fallacy of division, what counts as evidence-based practice, motivations behind clickbait titles and more bullish stances, and where we'd like to see the field of exercise science go in the future.
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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