Empirical Cycling Podcast Ten Minute Tips #73: Things We Wish We Knew About Training, Racing, and Coaching
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Feb 19, 2026 They unpack common nutrition mistakes like under-fueling on long rides and how eating on the bike affects recovery and weight. Conversations cover flexible training, auto-regulation, and when to skip or adapt workouts. Racing topics include breakaway timing, using races to practice process goals, and developing team skills. Strength training and long-term patience in development also come up.
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Train With Flexibility And Feedback
- Auto-regulate workouts based on sleep, energy, and nutrition rather than blindly following the plan every day.
- Use frequent hard efforts at the edge of capacity to reveal true fatigue and guide adjustments.
Wean Off ERG Mode
- Avoid overreliance on ERG mode; make athletes hold intervals on their own to reveal true readiness and pacing ability.
- Use ERG sparingly because mental inability to push can indicate fatigue you need to know about.
Too-Light Weight Backfired
- Cole recalls under-eating to hit a low scale weight, hitting 155 lb and PRing a hill but then performing poorly for months afterward.
- That extreme weight loss bought a momentary result and prolonged decline in performance.