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Empirical Cycling Podcast
63 minutes | May 10, 2021
Perspectives #2: How To Manage Sickness, with Dr. Fabiano Araujo
This is a wide ranging conversation with Empirical Cycling coach Dr. Fabiano Araujo. We discuss the immune system, inflammation, when you can and can't train when sick, nutrition strategies, and much more.
58 minutes | Mar 2, 2021
Watts Doc #31: How and Why We Burn Carbs
This episode starts by looking at the chemical mechanisms of glycolysis, the stepwise dismantling of glucose for energy, and finishes with some big picture learnings about this deceptively simple pathway.
30 minutes | Feb 24, 2021
Ten Minute Tips #11: Integrating Physiology Into Coaching
This episode is Kolie's practical view on integrating physiology into a pragmatic training philosophy. Focused on coaches and self-coached athletes who are applying scientific learning to their coaching.
40 minutes | Feb 14, 2021
Perspectives #1: The Challenges of Self Coaching, with Alex Carmona
In the first episode of the Perspectives series, Empirical Cycling coaches Kolie and Alex discuss self coaching, the challenges of training and motivation during COVID, the value of knowing thyself, among many other topics.
73 minutes | Jan 26, 2021
Watts Doc #30: What Limits Fat Use
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 exercise intensities.
59 minutes | Jan 13, 2021
Watts Doc #29: Why Fat Oxidation Is Anaerobic
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.
78 minutes | Dec 23, 2020
2020 Best of Instagram AMA Questions
To wrap up 2020, we went through all the questions asked for Kolie's weekend story AMAs and picked our favorites to expand on. The list of questions are in the show notes at empiricalcycling.com, in order of appearance.
19 minutes | Dec 17, 2020
Ten Minute Tips #10: How To Read A Scientific Paper
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.
80 minutes | Dec 5, 2020
Watts Doc #28: Why HIT May Not Make You Faster
This episode looks at some cellular mechanisms of how HIT training leads to adaptation, or maybe doesn't. Ryanodine receptors, free radicals, calcium, the size principle, fluorescent mouse muscles, and more!
76 minutes | Nov 25, 2020
Watts Doc #27: Training Repeated Sprint Ability
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.
114 minutes | Oct 26, 2020
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 other things.
13 minutes | Oct 20, 2020
Ten Minute Tips #9: Drills To Hone Your Sprint Technique
In this extra long episode of Ten Minute Tips, Kolie shares the why and how of his two favorite technique drills to perfect your sprint. Newton's third law and learning to relax means big gears, little gears, and big power!
11 minutes | Oct 11, 2020
Ten Minute Tips #8: Back Squat Stance
In the next installment of what is definitely not Squatober, Kyle discusses bar placement in he back squat, and finding the right foot position and stance for your squat.
10 minutes | Oct 6, 2020
Ten Minute Tips #7: Breathing For Heavy Lifting
In this Ten Minute Tips series that we will not call Squatober, Kyle shares his wisdom from many decades of lifting heavy weights. This episode focuses on proper breathing technique to move big weights, and why.
55 minutes | Sep 14, 2020
Watts Doc #26: FTP Testing Revisited
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 discussing definitions of various thresholds in the scientific literature.
59 minutes | Sep 9, 2020
Watts Doc #25: Everesting Training and Preparation
In this episode we discuss preparations for successfully Everesting. With training we discuss periodization, cadence, and bike fit, and logistic preparations include picking the right road, nutrition, gearing, and dealing with mechanical and accident risks.
72 minutes | Aug 2, 2020
Watts Doc #24: Listener Questions on VO2max Training and Rønnestad 30/15s
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, rest intervals. How Kolie would structure VO2max training for thousands of cyclists at a time. What 30/15s (and other intermittent intervals) do better than raise VO2max. Periodizing VO2max through a season. What does it take to make your training adaptations your "new normal"?
98 minutes | Jul 20, 2020
Watts Doc #23: Training Your VO2max, and Why Not Rønnestad 30/15 Intervals
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 put it in context of VO2max and other fitness adaptations. We conclude with a training philosophy discussion on the physiology of true long term VO2max improvements.
75 minutes | Jul 15, 2020
Watts Doc #22: The Fick Equation Part 2 - Heart Adaptations For VO2max
In the penultimate episode of the VO2max series, we dive deep into how the heart pumps and adapts, how this stress leads to increased VO2max, and why cyclists may not want to take training cues from cross-country skiing.
92 minutes | Jul 13, 2020
Student Union #2: East Coast Roundtable
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 conference directors Nick Luther of SECCC, Kyle Helson of ACCC, Kolie Moore of ECCC, and ACCC board president Laura Ann Leaton.
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