This episode covers practical cues that we use to be reasonably certain that workouts will have their desired effect, and tease apart the difference relationship between stimulus and adaptation. We give suggestions for the major training modalities including threshold and VO2max, plus strength and hypertrophy. We also discuss ways that these cues could be easily misused, plus the pros and cons of some other potential proxies like fatigue, power, heart rate, RPE, HRV, soreness, TSS, and more.

Ten Minute Tips #49: Practical Proxies For Stimulus

As structure for a larger discussion on performance, adaptation, and energy needs, we tackle three myths about burning carbs and fats: that you only need to replace the carbs you burn on a ride, that burning fat on a ride helps you lose weight, and that total energy needs are as simple as converting bike kJ to calories and adding a calculated BMR. We also answer listener questions on efficiency, the  origin of the 2000 calorie diet, where your workout carbs go, fueling for ultras, and more.

Ten Minute Tips #50: Fat And Carb Burning Myths

Jem Arnold takes a break from his PhD studies to discuss the implications of a recent meta review and systematic analysis on how training intensity distributions impact VO2max and time trial performance, on which he is a coauthor. We also dig into the methods behind a paper like this, and the statistical distributions of performance itself and how that affects interpretation. We also discuss his doctoral studies on flow limitations in the iliac arteries, the role of NIRS, and long term implications of training with such issues, plus his blog, VO2max training, and more.

Perspectives #38: Training Intensity Distributions, NIRS, and Iliac Arteries, with Jem Arnold

Our very own Coach Fabiano joins for an deep dive into his most recent articles on RPE and its origins in exercise physiology, workout feedback and what athletes should keep notes on, adaptation and the implications from another meta review as it pertains to well trained athletes and other groups. We then venture into health to discuss VO2max, HRV, the J-shaped curve of training volume, plus your listener questions.

Ten Minute Tips #51: RPE, Workout Feedback, Adaptation, and Health Outcomes

Concluding the series on hypoxia inducible factor in skeletal muscle, we go in depth with a paper investigating regulation pathways that blunt HIF's effects in well trained athletes, plus speculate as to whether the Pasteur effect is something worth worrying about while considering other evidence and parallel adaptive pathways. We also ponder some practical takeaways for very well trained endurance athletes as well as for those earlier in their training career.

Watts Doc #52: Hypoxia Inducible Factor's Diminishing Returns

We discuss lists of the most common training mistakes that we see made by cyclists who have done about 2-5 years of structured training. Training focus, rehashing old plans, trying new things, monitoring fitness changes, incorporating fun rides, developing training skills, personalizing your plan, power vs weight, and more, including your listener questions. 

Ten Minute Tips #52: Intermediate Training Mistakes (And Solutions)

Our coaches Fabiano and Giancarlo join to discuss the balance between parenting and training, both from a coaching perspective and as parents themselves. We talk about finding vs making time, getting sick, guilt, managing expectations, partner and family support, challenges changing as kids get older, and much more.

Ten Minute Tips #53: Leveling Up Parenting And Training

While the definition of a junk mile is still debated, we do our best to come up with a definition, analyze it in relation to training adaptations, and what should be done. We touch on volume, intensity, group rides, mental health, fatigue and security blankets, training camps, recovery, hyper-optimization, and lots more.

Ten Minute Tips #54: The Truth About Junk Miles

We go deep into a couple papers that measure the relative contributions to early VO2max improvements, and the evidence about whether they're more are muscular or cardiac in nature, and what physiological differences there are with more well trained people. Moderate and high intensity training are contrasted, as well as the obvious shortcuts, plus a first-principles approach to alternative mechanisms. We also answer your listener questions on if you can screw up newbie gains, how much is just mental toughness, and more.

Watts Doc #53: The Origins Of Newbie Gains

After walking through the general structure and purpose of rest weeks, we break down the decision trees we use to plan rest weeks ahead of time, or what we look for to add them reactively. We also discuss using subjective metrics in rest week planning, plus if and when we wouldn't trust those metrics. Then we answer your listener questions, including mental fatigue, HRV and RHR, skipping rest weeks, accounting for soreness, and more.

Ten Minute Tips #55: When To Take A Rest Week, Trusting Subjective Metrics

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

Ten Minute Tips #49: Practical Proxies For Stimulus

Empirical Cycling Podcast

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