Empirical Cycling podcast

Player FM - Internet Radio Done Right

72 subscribers

Lisätty six vuotta sitten

Sisällön tarjoaa Empirical Cycling Podcast and Empirical Cycling. Empirical Cycling Podcast and Empirical Cycling tai sen podcast-alustan kumppani lataa ja toimittaa kaiken podcast-sisällön, mukaan lukien jaksot, grafiikat ja podcast-kuvaukset. Jos uskot jonkun käyttävän tekijänoikeudella suojattua teostasi ilman lupaasi, voit seurata tässä https://fi.player.fm/legal kuvattua prosessia.

Species Unite

1
Richard (Kudo) Couto: The Hidden Horror Behind a Billion-Dollar Brand 42:18

16 päivää sitten42:18

Toista Myöhemmin

Listat

Tykkää

Tykätty

42:18

“I used to be the largest dairy consumer on the planet. I used to eat so much dairy and meat. The more that I looked into the dairy industry, the more that I saw that it was the singular, most inhumane industry on the planet, that we've all been lied to, including myself, for years. I always believed that the picture on the milk carton, the cow standing next to her calf in the green field with the red barn in the back was true. It’s certainly the complete opposite.” – Richard (Kudo) Couto Richard (Kudo) Couto is the founder of Animal Recovery Mission (ARM), an organization solely dedicated to investigating extreme animal cruelty cases. ARM has led high-risk undercover operations that have resulted in the shutdown of illegal slaughterhouses, animal fighting rings, and horse meat trafficking networks. Recently, they released a damning investigation into two industrial dairy farms outside of Phoenix, Arizona supplying milk to Coca-Cola’s Fairlife brand. What they uncovered was systemic animal abuse, environmental violations, and a devastating betrayal of consumer trust. While Fairlife markets its products as being sourced "humanely," ARM’s footage tells a very different story—one of suffering, abuse, and corporate complicity. Despite the evidence, this story has been largely ignored by mainstream media—likely due to Coca-Cola’s massive influence and advertising dollars.…

Empirical Cycling Podcast

Jaa

Sarjan koti•Feed

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

162 jaksoa

#Cycling #Endurance Sports #Sports #Empirical Cycling

Empirical Cycling Podcast

72 subscribers

updated päivä sitten

Jaa

Sarjan koti•Feed

162 jaksoa

#Cycling #Endurance Sports #Sports #Empirical Cycling

Kaikki jaksot

1
Perspectives #39: An Unexpected Balance, with James McKay 1:31:08

1 day sitten1:31:08

1:31:08

Our very own coach James Mckay sits down to talk about the road to achieving his cycling career goal, a victory at the Lincoln Grand Prix. As this was his last race being coached by Kolie, they take a retrospective look at all the challenges and hard work that went into the last four years of training that made this such an incredible moment: volume, race specific intensity, cramps, heat training, race weight, pressure for results, and the unanticipated way it all came together.…

1
Ten Minute Tips #55: When To Take A Rest Week, Trusting Subjective Metrics 2:05:30

11 päivää sitten2:05:30

2:05:30

After walking through the general structure and purpose of rest weeks, we break down the decision trees we use to plan rest weeks ahead of time, or what we look for to add them reactively. We also discuss using subjective metrics in rest week planning, plus if and when we wouldn't trust those metrics. Then we answer your listener questions, including mental fatigue, HRV and RHR, skipping rest weeks, accounting for soreness, and more.…

1
Watts Doc #53: The Origins Of Newbie Gains 1:19:48

18 päivää sitten1:19:48

1:19:48

We go deep into a couple papers that measure the relative contributions to early VO2max improvements, and the evidence about whether they're more are muscular or cardiac in nature, and what physiological differences there are with more well trained people. Moderate and high intensity training are contrasted, as well as the obvious shortcuts, plus a first-principles approach to alternative mechanisms. We also answer your listener questions on if you can screw up newbie gains, how much is just mental toughness, and more.…

1
Ten Minute Tips #54: The Truth About Junk Miles 1:14:58

6 weeks sitten1:14:58

1:14:58

While the definition of a junk mile is still debated, we do our best to come up with a definition, analyze it in relation to training adaptations, and what should be done. We touch on volume, intensity, group rides, mental health, fatigue and security blankets, training camps, recovery, hyper-optimization, and lots more.…

1
Ten Minute Tips #53: Leveling Up Parenting And Training 1:37:22

7 weeks sitten1:37:22

1:37:22

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.…

1
Ten Minute Tips #52: Intermediate Training Mistakes (And Solutions) 1:28:16

8 weeks sitten1:28:16

1:28:16

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.…

1
Watts Doc #52: Hypoxia Inducible Factor's Diminishing Returns 1:03:40

10 weeks sitten1:03:40

1:03:40

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.…

1
Ten Minute Tips #51: RPE, Workout Feedback, Adaptation, and Health Outcomes 2:09:48

11 weeks sitten2:09:48

2:09:48

Our very own Coach Fabiano joins for an deep dive into his most recent articles on RPE and its origins in exercise physiology, workout feedback and what athletes should keep notes on, adaptation and the implications from another meta review as it pertains to well trained athletes and other groups. We then venture into health to discuss VO2max, HRV, the J-shaped curve of training volume, plus your listener questions.…

1
Perspectives #38: Training Intensity Distributions, NIRS, and Iliac Arteries, with Jem Arnold 2:01:00

12 weeks sitten2:01:00

2:01:00

Jem Arnold takes a break from his PhD studies to discuss the implications of a recent meta review and systematic analysis on how training intensity distributions impact VO2max and time trial performance, on which he is a coauthor. We also dig into the methods behind a paper like this, and the statistical distributions of performance itself and how that affects interpretation. We also discuss his doctoral studies on flow limitations in the iliac arteries, the role of NIRS, and long term implications of training with such issues, plus his blog, VO2max training, and more.…

1
Ten Minute Tips #50: Fat And Carb Burning Myths 1:35:46

13 weeks sitten1:35:46

1:35:46

As structure for a larger discussion on performance, adaptation, and energy needs, we tackle three myths about burning carbs and fats: that you only need to replace the carbs you burn on a ride, that burning fat on a ride helps you lose weight, and that total energy needs are as simple as converting bike kJ to calories and adding a calculated BMR. We also answer listener questions on efficiency, the origin of the 2000 calorie diet, where your workout carbs go, fueling for ultras, and more.…

1
Ten Minute Tips #49: Practical Proxies For Stimulus 1:40:54

15 weeks sitten1:40:54

1:40:54

This episode covers practical cues that we use to be reasonably certain that workouts will have their desired effect, and tease apart the difference relationship between stimulus and adaptation. We give suggestions for the major training modalities including threshold and VO2max, plus strength and hypertrophy. We also discuss ways that these cues could be easily misused, plus the pros and cons of some other potential proxies like fatigue, power, heart rate, RPE, HRV, soreness, TSS, and more.…

1
Ten Minute Tips #48: Avoiding Over-Optimization 2:01:27

17 weeks sitten2:01:27

2:01:27

Our Empirical Cycling coaches have a roundtable discussion on the most under appreciated and impactful big-picture training habits you can make. We discuss progress expectations, goal setting, all or nothing mentality, vicious and virtuous cycles, balancing personal priorities, and many other factors that are within our control to improve. Then we tackle listener questions including improving climbing and low cadence training, high or low "zone 2", what to do about low motivation to ride, fueling early morning riding, and much more.…

1
Ten Minute Tips #47: Strength Training With Limited Equipment 2:03:52

18 weeks sitten2:03:52

2:03:52

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.…

1
Ten Minute Tips #46: Pitfalls Of Science Interpretation And Communication 2:00:12

23 weeks sitten2:00:12

2:00:12

Kolie, Kyle, and Rory go deep into why "the science says" may not be what the science actually says. We discuss the difficulty of the task, the statistical and group-average nature of most results, the fallacy of division, what counts as evidence-based practice, motivations behind clickbait titles and more bullish stances, and where we'd like to see the field of exercise science go in the future.…

1
Perspectives #37: Practical Performance Psychology, with Billy Ryan 1:57:30

24 weeks sitten1:57:30

1:57:30

Billy Ryan of Aware Performance joins to discuss performance psychology. He gives practical guidelines and skills for training and racing, while uncovering their underlying methodology. We cover negative thoughts and feelings around performance, being rigidly flexible, mental focus, confidence vs competence, shaken confidence, and much more. Then we go deep on listener questions. This upload fixes the audio cutoff problem from the previous upload.…

Empirical Cycling Podcast

1
Perspectives #36: The Consequences Of Chronic Underfueling, with Traci Carson 1:36:58

25 weeks sitten1:36:58

1:36:58

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…

Empirical Cycling Podcast

1
Ten Minute Tips #45: The Simplest Training Plan Thought Experiment 1:22:20

26 weeks sitten1:22:20

1:22:20

This episode plays out one of Kolie's coaching thought experiments: what's the simplest training plan possible that would probably be effective for the largest number of people? We each present our plan and then critique them, once again realizing how difficult it is to create a plan without our usual tool of athlete feedback. This starts a discussion about the best potential audience for each plan, the different needs of beginner, intermediate, and advanced athletes.…

Empirical Cycling Podcast

1
Ten Minute Tips #44: What's So Sweet About Sweetspot 1:20:18

27 weeks sitten1:20:18

1:20:18

We discuss everything sweetspot. How do we define it, what kind of training is it, what's the nature of progression, how much is too much, upsides and downsides including time efficiency, fueling, over/unders, and more. We also answer tons of listener questions, like if it can raise FTP, if it's overrated or underrated, sweetspot for sprinters, how long you can hold it relative to your FTP, and much, much more.…

Empirical Cycling Podcast

1
Watts Doc #51: The Complicated Relationship Between Performance and Phenotype 57:30

28 weeks sitten57:30

57:30

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.…

Empirical Cycling Podcast

1
Ten Minute Tips #43: Off Season Breaks and Massive Listener Q&A 2:05:44

29 weeks sitten2:05:44

2:05:44

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.…

Empirical Cycling Podcast

1
Ten Minute Tips #42: The Training Implications Of Strength As A Skill 1:46:29

30 weeks sitten1:46:29

1:46:29

Kyle returns to the podcast with balloon stories, but skip to 28:00 for the main topic of strength being a skill, and the training implications that this has. We discuss defining strength, goal settings, minimum effective dose for strength improvements, strength maintenance, tradeoffs with aerobic goals, individualizing strength programming, cycling specific programming and exercise choice, and many, many listener questions.…

Empirical Cycling Podcast

1
Perspectives #35: Continuously Realizing Potential, with Cole Tamburri 1:26:54

34 weeks sitten1:26:54

1:26:54

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.…

Empirical Cycling Podcast

1
Watts Doc #50: Hypoxia And Muscular Adaptation 1:11:39

36 weeks sitten1:11:39

1:11:39

We consider hypoxia inducible factor's muscular response to high intensity exercise before going more in depth in its effects with the next episodes. We break down high intensity training, defining hypoxia vs anaerobic, then dive into a study that investigates its main effects in high intensity execise, as well as individual variation in training response. Plus a couple practical tips for considering this pathway in training, as well as a peek at the adaptive tradeoffs we'll see in future episodes.…

Empirical Cycling Podcast

1
Ten Minute Tips #41: How To Try New Training Methods 1:31:38

41 weeks sitten1:31:38

1:31:38

We discuss the dos and don'ts of trying new training methods. Whether or not you should try something new, setting a baseline, going all in on one thing, variables to adjust, finding a minimum dose, incorporating rest and fun, diets, vo2max and TTE blocks, and more, including your listener questions.…

Empirical Cycling Podcast

1
Ten Minute Tips #40: Training Mistakes Every Beginner Makes (And Solutions) 1:34:42

42 weeks sitten1:34:42

1:34:42

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.

Empirical Cycling Podcast

1
Ten Minute Tips #39: Individualizing Training For Crits, CX, And MTB 1:43:35

43 weeks sitten1:43:35

1:43:35

Retired professional road and cyclocross racer and newest Empirical Cycling coach Erica Zaveta joins to share wisdom from twenty years of competition and a decade of coaching. We discuss individualizing training for the high intensity disciplines of criteriums, cyclocross, and mountain biking, along with how and when to take mid season breaks, incorporating skills work, and adding practice crits and cyclocross practices to your program. Plus listener questions as always!…

Empirical Cycling Podcast

1
Ten Minute Tips #38: Balancing Training And Rest During Race Season 1:26:52

48 weeks sitten1:26:52

1:26:52

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.…

Empirical Cycling Podcast

1
Perspectives #34: Quantifying Training Volume, with Marinus Petersen 1:36:21

49 weeks sitten1:36:21

1:36:21

Coach and returning guest Marinus Petersen rejoins to discuss the pros and cons of different ways to quantify endurance and total training volume and adaptation. We consider TSS, total hours, and work measured in kilojoules, as well as coaching and programming aspects of endurance rides and balancing with interval sessions or races. We also answer your listener questions.…

Empirical Cycling Podcast

1
Perspectives #33: The Psychology Of Excellence 1:37:17

51 weeks sitten1:37:17

1:37:17

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.…

Empirical Cycling Podcast

1
Perspectives #32: Coaching Mistakes, And What Makes A Good Coach 1:14:18

1 year sitten1:14:18

1:14:18

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.…

Tervetuloa Player FM:n!

Player FM skannaa verkkoa löytääkseen korkealaatuisia podcasteja, joista voit nauttia juuri nyt. Se on paras podcast-sovellus ja toimii Androidilla, iPhonela, ja verkossa. Rekisteröidy sykronoidaksesi tilaukset laitteiden välillä.