Empirical Cycling Podcast

• Watts Doc #56: Strength Training Strategies To Avoid Weight Gain

  This is a deep dive into four papers on hypertrophy and strength training, and use them to find guidelines around how cyclists can improve strength without gaining weight. We evaluate the stimulus and overall impact of eccentric vs concentric contractions, sets and reps, minimum dose for strength improvements, progressive overload, and nutrition.

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  1:41:33

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  1:41:33
• Ten Minute Tips #63: The Best And Worst Ways To Test FTP

  We take a deep look at ten commonly used ways to test or estimate FTP, and dissect how and why each method does (or is supposed to) work, how often we might expect accurate result and who it'd be accurate for, and the Empirical Cycling standards for test accuracy. We also dig into some data on ramp test accuracy and bias, plus how anaerobic capacity, RPE, and daily fluctuations in performance can play a role in test results. Plus time in zone, %FTP, normalized power, lactate tests, the "Kolie Moore" test, and your listener questions on DFA-alpha1, eFTP, and more.

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  1:37:36

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• Ten Minute Tips #62: Why FTP Isn't For Setting Training Zones (And Alternative Approaches)

  Our coaches sit down to discuss the downsides of using FTP as an anchor for many types of intervals, how your individual physiology can make those targets suboptimal for the best stimulus, and the many alternative approaches that we use instead. We dig into VO2max, anaerobic and sprint efforts, plus first threshold and endurance riding. Then we answer your questions on minimum effective dose, breaking out of a rut, assessing realistic targets, and more.

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  1:15:43

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  1:15:43
• Perspectives #40: Energy Expenditure And Compensation, with Eric Trexler

  Dr. Eric Trexler joins the podcast for a nuanced discussion on energy expenditure and endurance sports. He explains measurement methods, the constrained energy expenditure model and its interpretations, the difficulty of calculating your total energy expenditure and needs and practical solutions, some curious results from papers on energy expenditure in cycling grand tours, and much more.

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  1:53:48

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  1:53:48
• Ten Minute Tips #61: Coach Q&A on Limiters, Low Volume Rest Weeks, Resuming Training, Under-Optimized Training, & More

  Our coaches answer your questions on identifying limiters, how to take a rest week on a low volume plan, resuming training after a break, training for fitness vs racing, total time in zone vs structured intervals, the things that cyclists under-optimize, making the most of unusually large training weeks, the benefits of ice cream, and much more.

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  1:37:35

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