Empirical Cycling Podcast

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.

Erica Zaveta, a retired professional road and cyclocross racer with two decades of competition and coaching experience, shares invaluable insights on individualizing training for high-intensity cycling. She discusses the importance of mid-season breaks and incorporating skills work for crits, cyclocross, and mountain biking. Erica highlights how to balance group rides with personal goals and manage fatigue across multiple disciplines. Plus, she answers listener questions, offering tailored strategies for athletes at all levels.

Kolie and Rory discuss their lists of the best things to do or avoid to maintain fitness in race season, and balance with appropriate rest. Also touched on are race prioritization, training and progression expectations, methods to estimate and manage fatigue, openers, volume vs intensity, and much more including your listener questions.

Coach Marinus Petersen discusses quantifying training volume in cycling, comparing TSS, hours, and kilojoules. Topics include balancing endurance with intervals, muscle fiber recruitment, stress vs. strain, and the relationship between TSS and FTP. The conversation explores optimizing training intensity, individualized approaches, and managing stress for optimal performance in cycling.

Professor Patrick Smith joins to discuss performance psychology, its role in cycling performance and everyday life, and some of the underlying themes and tools he uses in practice. We also discuss race nerves, negative spirals, some of the stigma around psychology in sports and overcoming it, defining the metrics of success, and more.

For this episode, Kolie and CTS coach Adam Pulford made lists of their most impactful coaching mistakes, how they recognized them, and their fixes. Lists include high intensity, training zones, communication, and more, plus things still ongoing. Also discussed is what makes a good coach, as well as your listener questions on the best coaching mistakes, fatigue management, trusting your coaching clients, and more.