Empirical Cycling Podcast

Dr. Traci Carson joints to discuss low energy availability and relative energy deficiency in sport, or LEA and RED-S. We consider their origin in the female athlete triad, some differences in female and male physiology and symptoms, the fuzziness of energy intake, symptom overlap with fat loss diets, the need for carbohydrates, the relationship to similar conditions like overtraining syndrome, social considerations and assessing cycling's broader awareness on these issues, and much more. Be sure to check the podcast notes to read the linked papers at https://www.empiricalcycling.com/podcast-episodes/perspectives-36-the-consequences-of-chronic-underfueling-with-traci-carson

Rory Porteus, an Empirical Cycling Coach known for his expertise in creating individualized training plans, joins the discussion on effective cycling strategies. They play out a thought experiment to design the simplest training plan possible, navigating the unique needs of cyclists from beginners to elites. Topics include the critical role of feedback, the balance of intensity and recovery, and the challenges of maintaining athlete motivation. The conversation also touches on psychological factors in training and the importance of community support in overcoming common hurdles.

In this conversation, cycling coach James McKay dives deep into Sweet Spot training, a game-changer for cyclists. He explains its definition and how it boosts performance without excessive fatigue. The discussion covers pros and cons, effective fueling strategies, and common misconceptions. McKay addresses listener questions, from enhancing FTP to sweetness for sprinters. He emphasizes the need for personalized training and balancing intensities, ensuring every cyclist can maximize their potential while avoiding burnout.

A study knocking out HIF1alpha in mice reveals a counterintuitive relationship between markers of phenotype like fat oxidation, mitochondria markers, capillary density, and fiber type, and not having improved baseline performance. This uncovers an interesting relationship between the HIF pathway and oxidative metabolism, and how seemingly opposing adaptations are complementary.

This episode, seven Empirical Cycling coaches discuss their professional and personal experience with off season breaks. Balancing downtime and rest with fun and unstructured riding, plus some rules of thumb to make the most out of these potentially daunting times of the season. Then we answer a huge list of listener questions on whether sprinters can be good TTers, favorite workouts, coaching principles and athlete relationships, volume vs intensity, periodizing sprint training, lifting RPE, and much more.

Explore the intriguing idea that strength is a skill that cyclists can develop. Delve into the nuances of defining strength, goal setting, and the minimum effective dose for improvements. Discover how to tailor strength programs to individual needs while balancing aerobic goals. There’s lively discussion on cycling-specific exercises, safety tips, and the importance of proper technique. Plus, the hosts tackle many listener questions, making it an engaging and informative session for any cycling enthusiast!

This episode we discuss Cole's evolution as a cyclist and our relationship between coach and athlete. From making lifelong friends in collegiate cycling, gaining over 100w of FTP, winning a national championship, realizing and encouraging agency as a coached athlete, balancing life priorities and the value of low stress environments, relationships with bodyweight and food, lifting weights, and much more.

Explore the intriguing effects of hypoxia on muscular adaptation during high-intensity training. Uncover the biochemical pathways involved, such as AMPK and HIF, and discover individual variations in training responses. Delve into how muscles adjust to low oxygen levels and the significance of tailored training approaches. Learn about the nuances of metabolic adaptations including glycolysis and the vital role of hydration and carbohydrates during altitude training for enhanced athletic performance.

This discussion emphasizes the dos and don'ts of trying new training methods. It highlights the need for personalized approaches and understanding your goals. The importance of balancing intensity with recovery is explored, along with monitoring sleep and heart rate as indicators of performance. Listeners are encouraged to find enjoyment in their training while still assessing their progress. The conversation wraps up with insights on optimizing training blocks and the art of balancing effort with necessary rest for continued growth.

This episode we discuss the ten most common mistakes we see beginners make in their training plans, and their solutions. Goals and outcomes, learning the process, metrics and performance, specialization and individualization, training fads, balancing structure with fun, and more.