Empirical Cycling Podcast

Gediminas Grinius, an Empirical Cycling coach, dives into the controversial concept of junk miles in this engaging conversation. They dissect the definition of junk miles and emphasize the importance of overall volume over strict intensity for optimizing training. The discussion covers the nuances of group rides, the dangers of rigid training plans, and the mental health benefits of flexible cycling routines. Grinius shares personal anecdotes about the balance between fun and structured training, urging listeners to prioritize enjoyment while pursuing their fitness goals.

Our coaches Fabiano and Giancarlo join to discuss the balance between parenting and training, both from a coaching perspective and as parents themselves. We talk about finding vs making time, getting sick, guilt, managing expectations, partner and family support, challenges changing as kids get older, and much more.

We discuss lists of the most common training mistakes that we see made by cyclists who have done about 2-5 years of structured training. Training focus, rehashing old plans, trying new things, monitoring fitness changes, incorporating fun rides, developing training skills, personalizing your plan, power vs weight, and more, including your listener questions.

Concluding the series on hypoxia inducible factor in skeletal muscle, we go in depth with a paper investigating regulation pathways that blunt HIF's effects in well trained athletes, plus speculate as to whether the Pasteur effect is something worth worrying about while considering other evidence and parallel adaptive pathways. We also ponder some practical takeaways for very well trained endurance athletes as well as for those earlier in their training career.

Dive into the fascinating world of Rate of Perceived Exertion (RPE) and learn how it shapes training insights. Explore the balance of homeostasis and allostasis in recovery, and why communication between athletes and coaches is crucial. Discover the impact of Heart Rate Variability on performance and stress management. The discussion also highlights the science of VO2 max and its relationship with training volume. Plus, uncover tips for winter training and the importance of hydration and nutrition on athletic performance!

Jem Arnold, a PhD candidate and physiotherapist acclaimed for his blog, Spare Cycles, dives deep into the complexities of training intensity distributions and their effects on VO2max and time trial performance. He reveals insights from a meta-review he co-authored and discusses the statistical challenges in sports performance analysis. Jem also elaborates on the significance of iliac artery flow limitations, using near-infrared spectroscopy for assessment, and emphasizes the need for tailored training approaches to maximize athletic potential.

Explore the fascinating myths around burning carbs and fats during exercise. Discover why you can't just replace burned carbs and how fat burning doesn't guarantee weight loss. Dive into the Minnesota starvation experiment and a harrowing Antarctic expedition, revealing drastic weight loss phenomena. Unpack the crucial role of thyroid hormones in energy balance and learn about effective fueling for endurance athletes. Understand the complexities of nutrition strategies over simple calorie counting for optimal performance.

Rory Porteus, an Empirical Cycling coach, dives into practical cues for effective cycling training. He emphasizes the importance of understanding the relationship between exercise stimulus and adaptation. Topics include assessing training effectiveness beyond just power and heart rate, integrating rigorous training with busy lives, and the need for diverse exercise forms. Rory also discusses the balance between intensity and recovery, as well as mastering sprint training to improve neuromuscular power. The conversation is packed with insights on optimizing performance!

Tune in for a lively discussion on effective goal setting and realistic expectations in cycling. The speakers emphasize the importance of balancing training with personal life and planning for recovery to avoid burnout. They tackle listener questions about climbing techniques, motivation dips, and fueling for early rides. Delve into the potential pitfalls of over-optimization in training and discover how to create a balanced approach that respects individual limits and promotes well-being, all while enhancing cycling performance.

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.