Empirical Cycling Podcast

This episode explains the basics of gym programming for improving sprint power. We talk about two phases and how we can program differently for them, as well as some details on relationships between strength, muscle mass, and weight. Then different approaches with strength training, when to add in volume for hypertrophy, and recommendations for exercise selection including some explosive lifts. We also touch on velocity trackers, range of motion, and some of the main determinants of sprint power that are and are not trainable. Plus your listener questions.

This episode details our approach in coaching high quality training that isn't based on traditional intervals and power targets. We go over advantages and disadvantages of both approaches, and discuss how cyclists who don't enjoy intervals can still make progress. We advocate for a middle ground of "semi-structured" training, and different ways to take this approach in workouts as well as periodization. Plus your listener questions.

After discussing testing and getting descriptive with power profiling, we weigh the merits of several things power profiles are typically used for like training needs, fractional utilization and underestimated FTPs, race selection and scenarios, potential for training response. We also answer your listener questions on nature vs nurture, normalized power, and much more.

We take a very deep dive into the world of lactate. Starting out with "metabolic logic" to illustrate how and why lactate gets formed during exercise, we then get into the idea of "glycolytic strength" as well as the lactate shuttle hypothesis. Then we tackle lactate testing, with a critical eye on first threshold (LT1), lactate concentrations and various threshold definitions, as well as sources of variability that affect how valid test results may be. We end with your listener questions, including lactate gels.

This episode goes into our approach to periodization and training around holidays with and without bike access, injury and illness, extreme heat and cold, including how to adjust mid training block. Plus your listener questions on exam stress, weight loss, and more.