Do you want to know how training makes you faster? Listen in. Kolie is a leading expert in endurance, sprint, and strength training for cyclists. Kyle is a NASA scientist and national champion sprinter on the track.
Empirical Cycling is a coaching company specializing in individualized training plans for all cycling disciplines. If you like the podcast, please consider a donation at http://www.empiricalcycling.com/donate.html
Watts Doc #26: FTP Testing Revisited
This episode revisits FTP testing. We look at the progressions outlined in the 2018 FTP testing article, intensity domains, FTP, heart rate, and critical power, ramp tests, and defining terms in the sciences. We also look at "training ruts" and their effects on open-ended FTP tests, and methods to avoid those ruts. The podcast concludes with discussing definitions of various thresholds in the scientific literature.
Watts Doc #25: Everesting Training and Preparation
In this episode we discuss preparations for successfully Everesting. With training we discuss periodization, cadence, and bike fit, and logistic preparations include picking the right road, nutrition, gearing, and dealing with mechanical and accident risks.
Watts Doc #24: Listener Questions on VO2max Training and Rønnestad 30/15s
We answer your questions from the last episode on VO2max training, and, also at listener request, we look at some of last episode's Rønnestad material that got cut out.
VO2max questions include:
Aspects of position like standing and TT bikes.
Transfer of heart adaptations to normal cadence riding.
The right cadence, pacing, and terrain for intervals, rest intervals.
How Kolie would structure VO2max training for thousands of cyclists at a time.
What 30/15s (and other intermittent intervals) do better than raise VO2max.
Periodizing VO2max through a season.
What does it take to make your training adaptations your "new normal"?
Watts Doc #23: Training Your VO2max, and Why Not Rønnestad 30/15 Intervals
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.
Watts Doc #22: The Fick Equation Part 2 - Heart Adaptations For VO2max
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.
Student Union #2: East Coast Roundtable
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.