Empirical Cycling Podcast

• Ten Minute Tips #68: Using Data In Coaching

  This is a critical look at how our coaches use data, like its use in creating a logical framework, the challenging parts of analytics and data in decision making, and how much "the science" can really inform our decision making. Plus we discuss the seeming need for heuristics over nuanced takes, the role of the scientific process in coaching, our favorite metrics, and answer your listener questions.

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  1:32:53

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  1:32:53
• Watts Doc #59: A Muscle Glycogen Paradox

  We dig into a recent study showing a disconnect between equal muscle glycogen recovery and unequal high intensity interval performance due to delayed recovery fueling, despite equal total calories. We start with some background on glycogen's structure and the importance of fueling before discussing the outcomes and conclusions of this double blind, placebo-controlled crossover study before speculating on mechanisms and potential applications to trained cyclists, and connect it to common current nutrition practices.​

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  1:25:45

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  1:25:45
• 1M: AMA

  To celebrate over a million podcast listens we let you ask us anything, and we answered. You asked training questions about how we would refocus the US's cycling governing body, improving climbing, book suggestions, how long it takes to return to peak form, indoors vs outdoor duration equivalents, partial ROM lifts, if you need to be in a caloric surplus when training, tempo workouts, and more. We also answer more personal questions like our lift PRs and a game of FMK, music and food, plus updates on how and why our own training and competitive goals have shifted over the recent years.

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  2:09:17

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  2:09:17
• Ten Minute Tips #67: Making The Most Of Winter Training

  This episode addresses common questions about winter/off-season training, and goes into how we plan and individualize effective winter training. We answer questions like whether it be all "zone two", when and how to include strength training, if you should do intervals and how hard they can be, sweetspot vs polarized, incorporating fun rides or Zwift and other virtual racing, and more. We share our thoughts on what we actually consider when we're planning training for our coaching and consultation clients like off-bike stress, race schedule, fatigue management, training history and personal physiology, dealing with fitness loss and expectations for regain, plus we answer a bunch of listener questions!

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  1:16:48

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  1:16:48
• Ten Minute Tips #66: The Best (And Worst) Training Habits

  Coaches Kolie, Erica, and Gediminas talk about the most impactful training habits that cyclists can incorporate into their routines, and the ways that these habits can be overdone that end up working against us. We dig into consistency, nutrition quality, health consciousness, coaching relationships, focus, sleep, and more.

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  1:12:52

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  1:12:52

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