Empirical Cycling Podcast

In this episode we recap the big lessons from the last Watts Doc episode and revisit pacing endurance rides in terms of RPE, power, and heart rate, and finding that first threshold. Then we spend a lo...

12 Apr 20242h 6min

We dig deep into a meta analysis' findings on the difference in muscular adaptations between training intensity and volume, especially what we can differentiate between continuous moderate intensity, ...

24 Mar 20242h 33min

Whether you have a coach or are self-coached, leaving workout feedback helps to ensure you're getting the most out of your training plan and coaching. In this episode we discuss what kind of feedback ...

15 Mar 20241h 24min

This is an in depth discussion on the upsides and downsides of always training to raise FTP vs holding it longer. After defining terms, we discuss the training required, adaptation timelines, fatigue,...

20 Feb 20241h 56min

This episode goes deep into the integral role that PGC-1ɑ plays in turning exercise signals into aerobic adaptation and improved endurance performance. We then dig into the very surprising results of ...

12 Feb 20242h 8min

If you're a cyclist who's intermediate or advanced in strength training, listen in. In our last strength training mistakes episode, we considered more general topics like nutrition, recovery, and peri...

29 Jan 20241h 56min

By popular demand, we bring you the track episode! We first consider race durations and when you would need aerobic training (it's shorter than you may think), gearing and cadence, technique practice,...

21 Jan 20242h 8min

To kick off 2024, Kolie and Rory discuss how and why training zones fall short, and how they can actually impair progress if taken to logical extremes. We build the conversation back up by thinking ab...

9 Jan 20241h 49min