Empirical Cycling Podcast
- Episódios
- 208
- Publicação
- mensal
- Último episódio
- 11 nov 2026
Sobre o podcast
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
Episódios 208
Ten Minute Tips #85: Balancing Aerobic And Anaerobic Fitness
We discuss how we evaluate and plan to balance aerobic and anaerobic training throughout a year. We talk minimum effective dose, gap analysis, natural sprint or aerobic strength, incorporating strength …
Notas do episódio
We discuss how we evaluate and plan to balance aerobic and anaerobic training throughout a year. We talk minimum effective dose, gap analysis, natural sprint or aerobic strength, incorporating strength training, diminishing returns, leveraging your personal training history, and race day fitness. Plus your listener questions.Ten Minute Tips #84: Advanced Strength Training For Sprinters
This episode explains the basics of gym programming for improving sprint power. We talk about two phases and how we can program differently for them, as well as some details on relationships between strength …
Notas do episódio
This episode explains the basics of gym programming for improving sprint power. We talk about two phases and how we can program differently for them, as well as some details on relationships between strength, muscle mass, and weight. Then different approaches with strength training, when to add in volume for hypertrophy, and recommendations for exercise selection including some explosive lifts. We also touch on velocity trackers, range of motion, and some of the main determinants of sprint power that are and are not trainable. Plus your listener questions.Ten Minute Tips #83: Making Unstructured Training Effective
This episode details our approach in coaching high quality training that isn't based on traditional intervals and power targets. We go over advantages and disadvantages of both approaches, and discuss how …
Notas do episódio
This episode details our approach in coaching high quality training that isn't based on traditional intervals and power targets. We go over advantages and disadvantages of both approaches, and discuss how cyclists who don't enjoy intervals can still make progress. We advocate for a middle ground of "semi-structured" training, and different ways to take this approach in workouts as well as periodization. Plus your listener questions.Ten Minute Tips #82: What Your Power Profile Can And Can't Tell You
After discussing testing and getting descriptive with power profiling, we weigh the merits of several things power profiles are typically used for like training needs, fractional utilization and underestimated …
Notas do episódio
After discussing testing and getting descriptive with power profiling, we weigh the merits of several things power profiles are typically used for like training needs, fractional utilization and underestimated FTPs, race selection and scenarios, potential for training response. We also answer your listener questions on nature vs nurture, normalized power, and much more.Watts Doc #66: We Need To Talk About Lactate (Again)
We take a very deep dive into the world of lactate. Starting out with "metabolic logic" to illustrate how and why lactate gets formed during exercise, we then get into the idea of "glycolytic strength" as well …
Notas do episódio
We take a very deep dive into the world of lactate. Starting out with "metabolic logic" to illustrate how and why lactate gets formed during exercise, we then get into the idea of "glycolytic strength" as well as the lactate shuttle hypothesis. Then we tackle lactate testing, with a critical eye on first threshold (LT1), lactate concentrations and various threshold definitions, as well as sources of variability that affect how valid test results may be. We end with your listener questions, including lactate gels.Ten Minute Tips #81: Planning Around Interruptions and Inconveniences
This episode goes into our approach to periodization and training around holidays with and without bike access, injury and illness, extreme heat and cold, including how to adjust mid training block. Plus your …
Notas do episódio
This episode goes into our approach to periodization and training around holidays with and without bike access, injury and illness, extreme heat and cold, including how to adjust mid training block. Plus your listener questions on exam stress, weight loss, and more.Ten Minute Tips #80: Learning From Your Season
We discuss our process for learning from a season and applying it to the next one. Goals, roadblocks, recovery, availability, progressive overload, health, and more. We also answer your listener questions about …
Notas do episódio
We discuss our process for learning from a season and applying it to the next one. Goals, roadblocks, recovery, availability, progressive overload, health, and more. We also answer your listener questions about what we're looking for in all that data, spotting limiters, race specificity, planning around holidays, and more.Ten Minute Tips #79: When Fitness Gets Hard To Track
Today we discuss navigating training and racing when it gets difficult to assess and find confidence in your fitness, including how this is common during and following hard training blocks, mid race season …
Notas do episódio
Today we discuss navigating training and racing when it gets difficult to assess and find confidence in your fitness, including how this is common during and following hard training blocks, mid race season, amidst off bike stressors and poor recovery environments, and more. Included are ways we do and don't track fitness during these times, the reliability of fitness in season, the impact of removing stressors, nutrition, weight, and more. We then answer your listener questions.Ten Minute Tips #78: The Upsides And Downsides Of Training Plans
We examine the the ins and outs of training plans and the ways they can help or hurt our short and long term goals. We discuss plans in general and our approach, and tackle items like adaptability and …
Notas do episódio
We examine the the ins and outs of training plans and the ways they can help or hurt our short and long term goals. We discuss plans in general and our approach, and tackle items like adaptability and rigidity, goal setting and expectations, time in zone distributions and more. We also answer your listener questions.Watts Doc #65: Measuring Training Responsiveness
This episode deconstructs a recent study showing unexpectedly low reliability of individual training responses in people undertaking the exact same training program twice. We go down several avenues of …
Notas do episódio
This episode deconstructs a recent study showing unexpectedly low reliability of individual training responses in people undertaking the exact same training program twice. We go down several avenues of reasoning for why this might be the case, apply these lessons to trained cyclists, and answer your listener questions.Ten Minute Tips #77: How Not To Break Up With Your Bike This Season
We talk about the summer slump that many cyclists experience, where it can originate from, how to think about maintenance to balance event demands with training and more fun, unstructured riding, and how goals …
Notas do episódio
We talk about the summer slump that many cyclists experience, where it can originate from, how to think about maintenance to balance event demands with training and more fun, unstructured riding, and how goals and expectations can come into play. We also answer your listener questions.Watts Doc #64: A Replication Crisis Is A Crisis Of Confidence
We delve into the recent large scale replication project in sport and exercise studies, their methods and findings. Then we try to understand why it found the results that it did in light of known statistical …
Notas do episódio
We delve into the recent large scale replication project in sport and exercise studies, their methods and findings. Then we try to understand why it found the results that it did in light of known statistical phenomena, similar findings from other research fields, and why an apparent replication crisis depends on how you already view and interpret published literature. Plus your listener questions.Watts Doc #63: Confronting Uncertainty In Training And Data
We reveal our process for dealing with the uncertainty inherent in training and racing by keeping the FO in the scientific method of FAFO. After addressing whether or not probabilities are even real and the …
Notas do episódio
We reveal our process for dealing with the uncertainty inherent in training and racing by keeping the FO in the scientific method of FAFO. After addressing whether or not probabilities are even real and the role of subjective experience, we look at some examples of uncertainty and predictions in testing, training, and racing, how reliable and accurate that data and performance models may be, and the process of improving our confidence in their ability to guide a training program. We also discuss incorporating peer-reviewed literature as well as anecdata, and the ultimate value of coaching or self-coaching experience.Ten Minute Tips #76: Building Race Fitness
We discuss planning race preparation and how it differs from a general aerobic build, periodization considerations, B vs A priority races, adjusting approach based on feedback, differences with low and high …
Notas do episódio
We discuss planning race preparation and how it differs from a general aerobic build, periodization considerations, B vs A priority races, adjusting approach based on feedback, differences with low and high training age, and reorienting goals along the way. We also answer your listener questions.Ten Minute Tips #75: The Art Of Autoregulation (Training To Vibes)
We talk about coaching athletes to autoregulate (vibes training), meaning making choices between structured and unstructured training, hard work and fun, intensity and rest. This considers the angles of athlete …
Notas do episódio
We talk about coaching athletes to autoregulate (vibes training), meaning making choices between structured and unstructured training, hard work and fun, intensity and rest. This considers the angles of athlete experience level, life stress, people who don't like rigid training structure, workout selection, and more. Plus answering your listener questions.Perspectives #41: Macros, Determining Energy Needs, Nutrient Timing, with Tim Podlogar
Exercise physiologist and performance nutritionist Tim Podlogar joins the podcast to talk about determining endurance athletes' energy needs, macro targets like protein, fats, and carbs both relative to …
Notas do episódio
Exercise physiologist and performance nutritionist Tim Podlogar joins the podcast to talk about determining endurance athletes' energy needs, macro targets like protein, fats, and carbs both relative to bodyweight and total energy needs, nutrient timing strategies, glycogen loading, bodyweight regulation, and much more. We also ask listener questions on fad nutrients, hydration, and determining supplement needs.Ten Minute Tips #74: FTP Training Mistakes (And Solutions)
Our three most experienced coaches discuss common mistakes when training and building FTP. We look at testing, interval execution and progression, adaptation timelines, periodization, fatigue management …
Notas do episódio
Our three most experienced coaches discuss common mistakes when training and building FTP. We look at testing, interval execution and progression, adaptation timelines, periodization, fatigue management, lactate testing, and much more. We also answer your listener questions on FTP training.Watts Doc #62: Setting Up Your n=1 Training Experiment
We tackle the ideas of unique responders, the role of performance variability in differentiating training response between individuals, pitfalls in interpreting typical individual response data, and the …
Notas do episódio
We tackle the ideas of unique responders, the role of performance variability in differentiating training response between individuals, pitfalls in interpreting typical individual response data, and the experimental setup required to actually tease these things apart. Then we walk through a couple easy principles to apply the takeaways in your own training.Ten Minute Tips #73: Things We Wish We Knew About Training, Racing, and Coaching
We talk about things we wish we knew earlier about training, racing, and coaching. Nutrition, skipping workouts, setting process goals, finding your strengths, athlete feedback, and more. We also find out what …
Notas do episódio
We talk about things we wish we knew earlier about training, racing, and coaching. Nutrition, skipping workouts, setting process goals, finding your strengths, athlete feedback, and more. We also find out what our listeners wish they had known sooner.Ten Minute Tips #72: The Roles Of Stimulus And Recovery In Plateaus
Following up from the last episode, our coaches dig into the balance between training stimulus and recovery capacity, with practical ways to diagnose which is a potential performance limiter. We also touch on …
Notas do episódio
Following up from the last episode, our coaches dig into the balance between training stimulus and recovery capacity, with practical ways to diagnose which is a potential performance limiter. We also touch on low volume athletes, very well trained ones, overlapping stimuli, periodization, short and long term tradeoffs, and more.Watts Doc #61: Quantifying Diminishing Returns
We walk through an analysis done on almost 15,000 people with data up to nearly 7 years in length and after finding similar trends in Kolie's client and personal data, we apply what we can learn about …
Notas do episódio
We walk through an analysis done on almost 15,000 people with data up to nearly 7 years in length and after finding similar trends in Kolie's client and personal data, we apply what we can learn about diminishing returns to our training expectations, season planning, stimulus and recovery needs, our ultimate potential, and what it means for interpreting scientific literature.Ten Minute Tips #71: Avoiding Panic Training (Starts Now)
Our coaches discuss what panic training is and how it manifests, common reasons for it to occur, ways to plan now to avoid falling into the trap, and ways to pivot before and even during panic training mode. We …
Notas do episódio
Our coaches discuss what panic training is and how it manifests, common reasons for it to occur, ways to plan now to avoid falling into the trap, and ways to pivot before and even during panic training mode. We touch on all sorts of related topics like nutrition and panic dieting, setting milestones and assessing realistic goals, the impact of social media, and a couple ways to rethink training or goals to fit your season, plus answering your listener questions.Ten Minute Tips #70: Fitness Beyond FTP
Our coaches dig into non-FTP related aspects of training and physiology that that lead to better race results, and workouts that can be done for each. We specifically consider road racing, criteriums, mountain …
Notas do episódio
Our coaches dig into non-FTP related aspects of training and physiology that that lead to better race results, and workouts that can be done for each. We specifically consider road racing, criteriums, mountain bike and cyclocross, plus gravel and ultra racing, and a couple things to train that can easily apply to everything.Ten Minute Tips #69: The Case For Riding Easier
This episode we make our case for why endurance and recovery rides can and probably should be paced easier than expected, even for time crunched athletes. We look into the issues that can occur from riding too …
Notas do episódio
This episode we make our case for why endurance and recovery rides can and probably should be paced easier than expected, even for time crunched athletes. We look into the issues that can occur from riding too hard, then delve into physiology, power and heart rate zones, RPE calibration, fatigue and energy management, and more. Plus we answer your listener questions.Watts Doc #60: Durability's Limitations
We take a deep dive into the published literature on durability. First a critical look at the paper coining the term, the next establishing a widely used measurement, and another on the definition and …
Notas do episódio
We take a deep dive into the published literature on durability. First a critical look at the paper coining the term, the next establishing a widely used measurement, and another on the definition and differentiation of several aspects of endurance performance. Then discussing aspects of measurement and trainability, plus the relative statistical strength in the literature vs typical interpretations. Finally some advice from coaching experience, and answering your listener questions.Ten Minute Tips #68: Using Data In Coaching
This is a critical look at how our coaches use data, like its use in creating a logical framework, the challenging parts of analytics and data in decision making, and how much "the science" can really inform …
Notas do episódio
This is a critical look at how our coaches use data, like its use in creating a logical framework, the challenging parts of analytics and data in decision making, and how much "the science" can really inform our decision making. Plus we discuss the seeming need for heuristics over nuanced takes, the role of the scientific process in coaching, our favorite metrics, and answer your listener questions.Watts Doc #59: A Muscle Glycogen Paradox
We dig into a recent study showing a disconnect between equal muscle glycogen recovery and unequal high intensity interval performance due to delayed recovery fueling, despite equal total calories. We start …
Notas do episódio
We dig into a recent study showing a disconnect between equal muscle glycogen recovery and unequal high intensity interval performance due to delayed recovery fueling, despite equal total calories. We start with some background on glycogen's structure and the importance of fueling before discussing the outcomes and conclusions of this double blind, placebo-controlled crossover study before speculating on mechanisms and potential applications to trained cyclists, and connect it to common current nutrition practices.1M: AMA
To celebrate over a million podcast listens we let you ask us anything, and we answered. You asked training questions about how we would refocus the US's cycling governing body, improving climbing, book …
Notas do episódio
To celebrate over a million podcast listens we let you ask us anything, and we answered. You asked training questions about how we would refocus the US's cycling governing body, improving climbing, book suggestions, how long it takes to return to peak form, indoors vs outdoor duration equivalents, partial ROM lifts, if you need to be in a caloric surplus when training, tempo workouts, and more. We also answer more personal questions like our lift PRs and a game of FMK, music and food, plus updates on how and why our own training and competitive goals have shifted over the recent years.Ten Minute Tips #67: Making The Most Of Winter Training
This episode addresses common questions about winter/off-season training, and goes into how we plan and individualize effective winter training. We answer questions like whether it be all "zone two", when and …
Notas do episódio
This episode addresses common questions about winter/off-season training, and goes into how we plan and individualize effective winter training. We answer questions like whether it be all "zone two", when and how to include strength training, if you should do intervals and how hard they can be, sweetspot vs polarized, incorporating fun rides or Zwift and other virtual racing, and more. We share our thoughts on what we actually consider when we're planning training for our coaching and consultation clients like off-bike stress, race schedule, fatigue management, training history and personal physiology, dealing with fitness loss and expectations for regain, plus we answer a bunch of listener questions!Ten Minute Tips #66: The Best (And Worst) Training Habits
Coaches Kolie, Erica, and Gediminas talk about the most impactful training habits that cyclists can incorporate into their routines, and the ways that these habits can be overdone that end up working against …
Notas do episódio
Coaches Kolie, Erica, and Gediminas talk about the most impactful training habits that cyclists can incorporate into their routines, and the ways that these habits can be overdone that end up working against us. We dig into consistency, nutrition quality, health consciousness, coaching relationships, focus, sleep, and more.
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