Empirical Cycling Podcast

Explore how cyclists can build strength without unwanted weight gain through an analysis of four key studies. Discover the differences between eccentric and concentric contractions and how they affect muscle growth. Unpack the ideal sets, reps, and minimum training doses needed for strength improvements. Dive into nutrition strategies, including the importance of energy balance and calorie considerations. Get practical guidelines to enhance performance without compromising cycling goals.

We take a deep look at ten commonly used ways to test or estimate FTP, and dissect how and why each method does (or is supposed to) work, how often we might expect accurate result and who it'd be accurate for, and the Empirical Cycling standards for test accuracy. We also dig into some data on ramp test accuracy and bias, plus how anaerobic capacity, RPE, and daily fluctuations in performance can play a role in test results. Plus time in zone, %FTP, normalized power, lactate tests, the "Kolie Moore" test, and your listener questions on DFA-alpha1, eFTP, and more.

Our coaches sit down to discuss the downsides of using FTP as an anchor for many types of intervals, how your individual physiology can make those targets suboptimal for the best stimulus, and the many alternative approaches that we use instead. We dig into VO2max, anaerobic and sprint efforts, plus first threshold and endurance riding. Then we answer your questions on minimum effective dose, breaking out of a rut, assessing realistic targets, and more.

Dr. Eric Trexler joins the podcast for a nuanced discussion on energy expenditure and endurance sports. He explains measurement methods, the constrained energy expenditure model and its interpretations, the difficulty of calculating your total energy expenditure and needs and practical solutions, some curious results from papers on energy expenditure in cycling grand tours, and much more.

Our coaches answer your questions on identifying limiters, how to take a rest week on a low volume plan, resuming training after a break, training for fitness vs racing, total time in zone vs structured intervals, the things that cyclists under-optimize, making the most of unusually large training weeks, the benefits of ice cream, and much more.

Dive into the complex world of VO2max training, where the hosts challenge common beliefs and reexamine past recommendations. They reflect on the nuances of coaching, emphasizing positivity and individualization. Critical analysis of the 30/15s interval method reveals its limitations for well-trained cyclists, urging a tailored approach to training. The importance of recovery and mental management strategies for peak performance are also highlighted. Enjoy a fresh perspective on optimizing high-intensity workouts while maximizing effectiveness through balanced recovery.

This discussion dives into the intricacies of FTP training, focusing on seasonal context and personal journey. Listeners learn about optimizing workout intensity and when to transition to VO2 max training. It highlights training strategies for different experience levels and how nutrition impacts endurance performance. The hosts also tackle listener questions on interval training and managing workloads during race seasons. Emphasizing a flexible, individualized approach, this guide aims to enhance cycling efficiency without overwhelming athletes.

Delve into the intriguing world of AMPK as the cellular energy guardian in exercise. Discover how low glycogen stores activate AMPK and influence endurance. Learn about the differences between observational studies and controlled experiments in research. Unpack the complexities of glycogen's impact on performance and the importance of post-exercise nutrition. The discussion emphasizes skepticism towards trends in fitness while encouraging personal experimentation in training methods for endurance athletes.

Discover the intriguing world of muscle cramps and their impact on performance. The hosts share personal stories about battling cramps in competitive cycling, revealing strategies for managing them effectively. Delve into the science behind cramping, exploring the roles of hydration, nutrition, and training techniques. Lighten the mood with a humorous take on creative snacks that fuel workouts. This entertaining discussion also highlights the mental and environmental factors influencing cramps, shedding light on how to prepare and adapt for peak performance.

Rory Porteus, an Empirical Cycling coach and philosopher of rest, joins Maeghan to tackle the often daunting concept of recovery. They dive into why rest can instill fear in athletes, emphasizing the psychological hurdles faced during this transition. The duo explores ways to manage societal pressures, particularly how social media impacts perceptions of rest. With practical tips, they reinforce the significance of nutrition and personal progress, encouraging listeners to embrace downtime as vital for enhancing their performance.