Empirical Cycling Podcast

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.​​

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.

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.

They trace how hemoglobin’s structure makes it the central oxygen carrier and explain cooperative O2 binding without getting molecular insights. They cover lung design and why oxygen exchange is so fast. They compare hemoglobin mass versus concentration for performance and why plasma volume changes matter. They review a classic detraining and plasma-reinfusion study that raises questions about the heart’s role in VO2max.

A deep dive into the Fick equation focused on how muscles extract oxygen. They explore oxygen diffusion mechanics, roles of hemoglobin and myoglobin, and how capillary geometry and density shape uptake. Studies on one‑leg training and angiogenesis are discussed, plus why whole‑body VO2max is often limited by cardiac output rather than diffusion alone.

A deep dive into why oxygen uptake can keep rising during sustained efforts. They explore thermodynamics, heat loss, and how muscle efficiency is measured. Fiber type differences and motor unit recruitment are connected to the slow component. Practical training implications and why heart rate drift may reflect changing fiber use are discussed.

They dig into why VO2max power is not a single fixed number and how testing protocols shape results. Ramp test flaws, stage durations, and the role of anaerobic capacity get examined. Alternatives like short maximal efforts and paired five-minute tests are discussed. Consistency in testing and measuring oxygen directly are emphasized.

Lactate remains a misunderstood molecule, and most popular experts still don't have a full understanding of where it comes from or why. In this episode, Kolie explains the basic biochemical context of lactate, where it really comes from, and why we make it at rest and during exercise. You will come away from this episode with a good understanding of how enzymes catalyze reactions, the importance of always making lactate, and the kinds of things that cause demand on glycolysis.

Today we discuss the global COVID-19 pandemic. We start with basic virology and why it's through this understanding that we recommend even healthy people take extreme precautions. Then address group rides, and things to consider for your current training or re-planning your 2020 season for races that may or may not happen. We have links to additional studies in the show notes on the website.

They answer listener questions about the best ways to raise and maintain FTP, including ride types, interval design, and sweet-spot versus threshold work. They debate whether VO2 or max strength actually boosts FTP and when to add VO2 intervals. They cover testing positions, terrain-specific prescriptions, acceptable FTP error, and how much targeted FTP work different riders need.