Empirical Cycling Podcast

Discover how to elevate your cycling performance beyond just FTP. Coaches dive into the importance of role-specific workouts, durability techniques, and race-specific training. They emphasize the need for practice races and terrain-specific sessions. Unlocking mental readiness and pacing strategies is crucial. Learn about effective nutrition and strength training for ultra-endurance events. The discussion also covers improving sprinting techniques across different disciplines and using gap analysis to personalize training. Practical tips round out this insightful episode.

Discover why pacing endurance and recovery rides easier could be the secret to better long-term performance! The hosts explore the pitfalls of riding too hard, including frequent failed workouts and burnout. They dive into managing fatigue and energy, discussing the importance of RPE over raw power numbers. Learn how to optimize training for time-crunched athletes, find your lactate threshold, and effectively balance hard workouts with recovery. Plus, tips on how to make those easy rides truly beneficial!

In this engaging discussion, Kyle Helson, a NASA scientist and national champion sprinter, explores the concept of durability in endurance training. He delves into the history and definitions of fatigue, questioning traditional metrics like kilojoules and their implications on performance. Kyle critiques recent literature on durability, emphasizing the importance of standardized protocols and the interplay between power and endurance. Listeners gain practical advice on improving their durability, alongside insights into the nuances of training adaptations.

Giddon Minas, a coach with a computer science background and a knack for data-driven coaching, dives into the complexities of using data in cycling training. He discusses the balance between scientific approaches and the unpredictable nature of human physiology. Giddon emphasizes the importance of individualized coaching while cautioning against overcomplicating plans. He also highlights the value of trusting metrics but maintaining context, and how strategic rest can enhance performance, ultimately making coaching both effective and enjoyable.

Kyle Helson, a NASA scientist and national champion sprinter, joins to explore a fascinating study on muscle glycogen recovery and its surprising impact on high-intensity interval performance. They discuss how delayed carbohydrate feeding can reduce performance, even with equal total calories. Helson explains the complexities of glycogen storage and its significance in sports. They also dive into practical coaching takeaways about post-exercise fueling and discuss how these findings could impact training strategies for cyclists.

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.

James McKay, an Empirical Cycling coach, shares expert insights on winter training strategies tailored to individual cyclist needs. He discusses the importance of customizing offseason plans based on goals and stressors, as well as the role of low-intensity sessions in recovering from heavy race seasons. The conversation touches on integrating strength training, utilizing Zwift races as effective interval sessions, and the significance of enjoying rides to prevent burnout. Listeners gain practical advice on training loads and the importance of smart periodization.

Dive into impactful training habits that can elevate cycling performance! Coaches discuss the balance of consistency and avoiding overtraining. Learn to prepare mentally for each workout and establish repeatable warm-up rituals for race day. Emphasize realistic nutrition strategies and manage health consciousness without going overboard. Enjoy your training while still focusing on long-term progress. Plus, tips on listening to your body for optimal performance and rest!

Rory Porteus, an Empirical Cycling coach with a wealth of practical coaching experience, dives into the paradox of training volume in cycling. He discusses why less-experienced cyclists can sometimes outperform seasoned racers and how survivor and selection biases distort our perceptions of training norms. The conversation also covers the diminishing returns of excessive training hours, the importance of balancing volume with intensity, and how consistent, optimized training can lead to significant performance gains despite genetic factors. Great insights await!

This discussion features Kyle Helson, a coach and exercise physiology expert, diving deep into the nuances of creatine and its effects on cycling performance. They explore why meta-analyses help clarify mixed results from various studies. The duo transparently shares their personal experiences with creatine use. They tackle how diet may influence creatine’s effectiveness and whether weight gain offsets sprint improvements. They also examine creatine's cognitive benefits and engage with listener questions, making practical evaluations on supplementation.