Empirical Cycling Podcast

A lively chat about autoregulation, aka vibes training, and when to choose structure versus flexibility. They explore who benefits from flexible plans and how coaches guide adaptations. Practical checks for recovery and simple tests to gauge readiness come up. Risks of too-much vagueness and ways to mix targeted sessions with fun rides are discussed.

Tim Podlogar, exercise physiologist and performance nutritionist who has worked with WorldTour teams and teaches endurance nutrition, breaks down how to estimate energy needs and set macro targets. He covers nutrient timing, glycogen loading, on-bike fueling strategies, protein and fat targets, weight regulation, and practical food choices for big training loads.

Three coaches break down common FTP training mistakes like poor test choice, pacing and interval execution. They cover recovery, fueling, indoor vs outdoor differences, and when lactate or costly tests mislead. Practical topics include progression strategy, when to switch work types, and quick checks to gauge daily form.

Kyle Helson, a NASA scientist and national champion sprinter, brings expertise in experimental design and physiology. He discusses how to set up n=1 training tests, control confounders like timing and travel, and use repeated testing to separate noise from real change. Practical rules for dose standardization, tracking perceived effort, and clever within-person replications round out the conversation.

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.

Coaches dig into whether stalled progress comes from too little stimulus or too little recovery. They outline how to diagnose the true limiter and when to target VO2, volume, or strength. Practical strategies include compact high-volume blocks, freshness for top-end power, and sustainable plans that allow progressive overload.

A deep dive into quantifying diminishing returns from nearly 15,000 people and multi-year data. They model log-shaped growth curves, identify typical change-point timing, and show wide individual variation. The conversation compares strength and cycling progress, explores study design pitfalls, and gives practical season-planning and recovery implications without promising quick fixes.

Our coaches discuss what panic training is and how it manifests, common reasons for it to occur, ways to plan now to avoid falling into the trap, and ways to pivot before and even during panic training mode. We touch on all sorts of related topics like nutrition and panic dieting, setting milestones and assessing realistic goals, the impact of social media, and a couple ways to rethink training or goals to fit your season, plus answering your listener questions.

Discover how to elevate your cycling performance beyond just FTP. Coaches dive into the importance of role-specific workouts, durability techniques, and race-specific training. They emphasize the need for practice races and terrain-specific sessions. Unlocking mental readiness and pacing strategies is crucial. Learn about effective nutrition and strength training for ultra-endurance events. The discussion also covers improving sprinting techniques across different disciplines and using gap analysis to personalize training. Practical tips round out this insightful episode.

Discover why pacing endurance and recovery rides easier could be the secret to better long-term performance! The hosts explore the pitfalls of riding too hard, including frequent failed workouts and burnout. They dive into managing fatigue and energy, discussing the importance of RPE over raw power numbers. Learn how to optimize training for time-crunched athletes, find your lactate threshold, and effectively balance hard workouts with recovery. Plus, tips on how to make those easy rides truly beneficial!