Empirical Cycling 공개
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Do you want to know how training makes you faster? Listen in. Kolie is a leading expert in endurance, sprint, and strength training for cyclists. Kyle is a NASA scientist and national champion sprinter on the track. Empirical Cycling is a coaching company specializing in individualized training plans for all cycling disciplines. If you like the podcast, please consider a donation at http://www.empiricalcycling.com/donate.html
 
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This episode takes a wide angle view of the chain of events between starting exercise and successfully burning fat, and where the main bottlenecks are in that process. Nuances discussed are the differences between adipose tissue and intramuscular fats, energy demand rates, diet, and potential training strategies to improve fat utilization at most e…
 
This episode begins a series on metabolism with the process of oxidizing fatty acids for energy, and why the process is anaerobic. We also discuss fats vs lipids, different types of fatty acids, and take a deep dive into the periodic table to explain why oxygen loves electrons so much.저자 Empirical Cycling
 
In this first extended Ten Minute Tips, Kyle uses the extra time well to review his strategies to effectively read, digest, and understand any scientific paper. If you read papers along with us for the Watts Doc episodes, this may be a good playbook to pull from.Cover art on this is an example of "data massage" as mentioned in the episode.…
 
This episode compares several types of steady state endurance training to the ability to perform repeated efforts above threshold and sprints. It outlines some of the science behind the different adaptations, training strategies to improve your ability, and suggested methods to track this specific type of fitness.…
 
To celebrate 100k podcast listens, we asked for questions on r/velo and we got some great ones! This is a wide ranging and fun episode that covers how Kolie and Kyle feel about steady z3 rides, whether anaerobic capacity or FTP is the limiter, a few controversial training opinions, lifting, sprinting, the indoor equivalent to outdoor, and many othe…
 
This episode revisits FTP testing. We look at the progressions outlined in the 2018 FTP testing article, intensity domains, FTP, heart rate, and critical power, ramp tests, and defining terms in the sciences. We also look at "training ruts" and their effects on open-ended FTP tests, and methods to avoid those ruts. The podcast concludes with discus…
 
We answer your questions from the last episode on VO2max training, and, also at listener request, we look at some of last episode's Rønnestad material that got cut out.VO2max questions include:Aspects of position like standing and TT bikes.Transfer of heart adaptations to normal cadence riding.The right cadence, pacing, and terrain for intervals, r…
 
This episode is the focal point of the previous VO2max episodes. We take the physiology from the previous episodes and use it to find easy ways to improve the effectiveness of any VO2max interval set. Ways to change your cadence, interval times, rest times, and interval intensities are discussed. Then we take apart a Ronnestad study on 30/15s and p…
 
Three collegiate conference directors and a board president walk into a bar... hypothetically. This is what it would sound like if it were at all safe to go to a bar.We talk about our fall season cancellations, challenges faced by race promoters, predictions for spring 2021, and reactions to rumors of a Zwift nationals. In the discussion are confer…
 
This episode explores how and why hemoglobin's function emerges from its structure, which makes it a critical component in the oxygen distribution chain. We also discuss the lungs, why VO2max isn't related to hematocrit, and vascular capacity for blood storage before diving into a classic phlebotomy study that ends with a question mark that hints a…
 
Continuing the VO2max series, we take such a close look into the Fick equation we only cover one of its terms: the arterial-venous O2 difference.We break apart the factors that affect diffusion of oxygen into our muscles, limiters of oxygen utilization, and whether these factors are trainable to potentially improve VO2max.…
 
In the first episode in a VO2max series, we take a deep dive into why VO2max power, or maximal aerobic power (MAP), is not a simple number that can be found in a simple test. We discuss the history, physiological, and methodological underpinnings of ramp tests and what makes them flawed, and what some people have done to try and account for these. …
 
Lactate remains a misunderstood molecule, and most popular experts still don't have a full understanding of where it comes from or why. In this episode, Kolie explains the basic biochemical context of lactate, where it really comes from, and why we make it at rest and during exercise. You will come away from this episode with a good understanding o…
 
Today we discuss the global COVID-19 pandemic. We start with basic virology and why it's through this understanding that we recommend even healthy people take extreme precautions. Then address group rides, and things to consider for your current training or re-planning your 2020 season for races that may or may not happen. We have links to addition…
 
Whether we should pace endurance rides by heart rate or power is a training question where the usual answers lack sufficient depth. In this episode we provide enough context, and an alternative, that you might find the right style of riding for yourself.저자 Empirical Cycling
 
The episode starts off with a primer on parts of muscle needed for contraction and how these relate to different methods of fiber typing (there's more than one!). We finish our look at a classic paper on cycling physiology and its sections on fiber type and substrate use. Then a paper on cross country skiers throws a bag of monkey wrenches into dec…
 
Do companies really make the best hydration mixes? They do, kind of, but they're expensive. It's difficult to adjust their mixes to flavor and your unique needs. This episode goes through a homemade drink mix that will probably hydrate you better, and definitely for cheaper, than anything on the market today. The recipe can be found on the website …
 
The last month before your cyclocross season is a crucial one. In the new Ten Minute Tips series, Kolie looks at the elements of training you may want to incorporate to get a strong start to your season. Included are key workout types, how to manage intensity, incorporating running, and mixing technique work into training rides. Includes three exam…
 
We talk to Empirical Cycling athlete Emma Edwards for an in-depth race report about the 2019 Cascade Classic, where she was racing with Amy D Foundation. We talk about her top 10 on the GC, the gods of mechanicals, what it's like racing against TWENTY20, and her bike's gremlin... just don't get it wet, somehow, in the Pacific northwest.…
 
One of the theorized benefits of low carb or ketogenic diets for cyclists is that it spares glycogen so it can be used when needed most. Kolie and Kyle walk through a paper investigating this question. They then discuss the upsides and downsides and potential utility of fat-adaptive diets in daily training.…
 
The podcast's first deep dive into muscle physiology, we look at a study on weight lifting while endurance training vs just endurance training, with a surprising result. From here we talk about the size principle, which you're using a lot more often than you think.저자 Empirical Cycling
 
We check out some old research to find the origins of common lactate myths like its role in fatigue, its acidity, the "anaerobic threshold," and whether it's a metabolic dead end. Then we correct the record with modern science while figuring out how smart scientists came to the wrong conclusions.저자 Empirical Cycling
 
This episode begins with the mind-muscle connection of neural drive before diving into research on doing strength and endurance training concurrently, and how they interfere with each other. We then look at how the latest scientific research provides training solutions.저자 Empirical Cycling
 
Kolie and Kyle look at how duration and intensity play a role in FTP training and the significance of the canonical 2x20min FTP workout. The discussion touches on how to structure workouts beyond 2x20, workouts for the time crunched and those with abundant time, and how to adjust workouts to account for TTE.…
 
Kolie and Kyle take a deep dive into the pros and cons of the many FTP tests. "What is special about 60 minutes to the human body?"What tests should certain people avoid? How hard is it to ride at your FTP? 20 and 60 minutes, 8 minutes, ramp test, and variable-duration FTP tests as discussed here: https://www.trainingpeaks.com/blog/the-physiology-o…
 
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