DISCLAIMER:
This is an unofficial resource made to help listeners more easily find and revisit ideas discussed on the Empirical Cycling podcast.
These transcripts and summaries are not reviewed, approved, or endorsed by Empirical Cycling or Kolie Moore, and may contain inaccuracies.
The nuances of sports science can be lost in text, and current empirical understanding of the latest research may change over time. For the most complete and accurate information, please refer to the original Empirical Cycling podcast episodes.
If you notice any errors or missing context, please contact me or make a pull request on Github.
Watts Doc 49: Endurance Intensity and Volume
Watts Doc 40: Endurance Adaptation Is Not Substrate Oxidation
Ten Minute Tips 58: Why Rest Can Be So Scary
Watts Doc 54: Glycogen's Effects On AMPK
Watts Doc 45: How High Intensity Aerobic Adaptations With AMPK Do (And Don't) Work
Watts Doc 47: The Redox Role In Adaptation, Recovery, and Nutrition
Watts Doc 48: How PGC-1ɑ Does and Doesn't Live Up To The Hype
Watts Doc 55: The "Right" VO2max Training, and 30/15s Epilogue
Ten Minute Tips 60: The FTP Training Decision Tree
Watts Doc 54: Glycogen's Effects On AMPK
Ten Minute Tips 59: Considerations For Cramps
Ten Minute Tips 58: Why Rest Can Be So Scary
55: The "Right" VO2max Training, and 30/15s Epilogue
54: Glycogen's Effects On AMPK
53: The Origins Of Newbie Gains
52: Hypoxia Inducible Factor's Diminishing Returns
51: The Complicated Relationship Between Performance and Phenotype
50: Hypoxia And Muscular Adaptation
49: Endurance Intensity and Volume
48: How PGC-1ɑ Does and Doesn't Live Up To The Hype
47: The Redox Role In Adaptation, Recovery, and Nutrition
46: Why Low Glycogen Training Probably Doesn't Work
45: How High Intensity Aerobic Adaptations With AMPK Do (And Don't) Work
44: Calcium Is An Underappreciated Aerobic Adaptive Signal
43: Over-Unders Are Not Special
42: The Relationship Between Size And Power
41: Does Overtraining Actually Make Mitochondria Dysfunction?
40: Endurance Adaptation Is Not Substrate Oxidation
39: Why You Probably Can't Hold Your FTP For An Hour
38: Phosphocreatine Is A Critical Aerobic Energy System
37: Your Fast Twitch Fibers Probably As Aerobic As Your Slow Twitch
36: How Power Meters Make Lactate Testing Nearly Obsolete
35: Fatmax Fallacies
34: Why Keto Is Not The Diet You're Looking For
33: Fats vs Carbs Part II - Carnitine and VLamax
32: What Is Aerobic? Fats vs Carbs
31: How and Why We Burn Carbs
30: What Limits Fat Use
29: Why Fat Oxidation Is Anaerobic
28: Why HIT May Not Make You Faster
27: Training Repeated Sprint Ability
26: FTP Testing Revisited
25: Everesting Training and Logistics
24: Listener Questions on VO2max Training and Rønnestad 30/15s
23: Training Your VO2max, and Why Not Rønnestad 30/15 Intervals
22: The Fick Equation Part 2 - Heart Adaptations For VO2max
21: VO2max and The Most Interesting Protein In The World
20: The Fick Equation Part 1 - A VO2 Difference
19: The VO2max Slow Component Explained
18: Why Everything You Know About VO2max Power Is Probably Wrong
17: Why We Really Make Lactate
16: Listener Questions on FTP Training
15: Heart Rate or Power To Pace Endurance Rides?
14: Effective FTP Training
13: What's So Radical About Oxygen?
12: Can Fiber Type Predict Carb or Fat Use?
11: FTP vs VO2max
10: Can Fat-Adaptive Diets Lead To Better Performance Through Glycogen Sparing?
9: Strength, Endurance, and The Size Principle
7: What Is Base Really?
6: Lactate Myths and Truths
5: Can You Lift Heavy While Endurance Training?
4: How High Intensity Interval Training Makes You Faster
3: Is There Anything Special About 2x20?
2: Why You're Training Too Hard For Criteriums
1: FTP Testing
60: The FTP Training Decision Tree
59: Considerations For Cramps
58: Why Rest Can Be So Scary
57: Our Coaches Answer Your Training Questions
56: Resetting Goals and Nutrition
55: When To Take A Rest Week, Trusting Subjective Metrics
54: The Truth About Junk Miles
52: Intermediate Training Mistakes (And Solutions)
51: RPE, Workout Feedback, Adaptation, and Health Outcomes
50: Fat And Carb Burning Myths
49: Practical Proxies for Stimulus
48: Avoiding Over-Optimization
46: Pitfalls Of Science Interpretation And Communication
45: The Simplest Training Plan Thought Experiment
44: What's So Sweet About Sweetspot
42: The Training Implications Of Strength As A Skill
41: How To Try New Training Methods
40: Training Mistakes Every Beginner Makes (And Solutions)
39: Individualizing Training For Crits, CX, And MTB
38: Balancing Training And Rest During Race Season
37: Pacing And Programming Endurance Rides
36: How To Leave Your Coach (or Yourself) Workout Feedback
35: Higher FTP vs Longer TTE
34: Intermediate and Advanced Strength Training Mistakes (and Solutions)
33: Track Training Considerations
32: Where Training Zones Fall Short
31: How To Take A Rest Day (And How To Avoid Screwing It Up)
30: Strength Training Mistakes Every Cyclist Makes
29: Training Myths, Part 3: Volume
28: FTP and VO2max Thoughts and Listener Questions
27: Programming Over-Under Workouts
26: The Case Against Erg Mode
25: What's So Special About "Zone 2"?
24: You Are Not Your CTL
23: How Much FTP Training Is Too Much?
22: Training Myths, Part 2
21: Individualization Is Why It Always Depends
20: Training Myths, Part 1
19: FTP Testing Shortcuts
18: Metrics Are Not Fitness
17: Sweetspot vs Polarized Is Kayfabe
16: Can Functional Training Get Too Functional?
15: Periodizing Strength Training for Cycling Performance
14: Sets and Reps for Strength Training
13: What Strength Exercises Should You Do?
12: Getting Into Strength Training
11: Integrating Physiology Into Coaching
10: How To Read A Scientific Paper
9: Drills To Hone Your Sprint Technique
8: Back Squat Stance
7: Breathing For Heavy Lifting
6: ATP and Disequilibrium
5: How Much Does Rotating Weight Matter?
4: Stress & Strain - Do your intervals do what you think they do?
3: Bro Science
2: Homemade Hydration Mix
1: Training For Cyclocross Season
39: An Unexpected Balance, with James McKay
38: Training Intensity Distributions, NIRS, and Iliac Arteries, with Jem Arnold
37: Practical Performance Psychology, with Billy Ryan
36: The Consequences Of Chronic Underfueling, with Traci Carson
35: Continuously Realizing Potential, with Cole Tamburri
34: Quantifying Training Volume, with Marinus Petersen
33: The Psychology Of Excellence
32: Coaching Mistakes, And What Makes A Good Coach
31: Race Specific Intensity and Tapering, with Alex Carmona
30: Being Faster Than Your Watts, with Giancarlo Bianchi
29: Managing Fitness And Rest During Race Season, with Taylor Warren
28: Training Takes and Season Retrospective, with Maeghan Easler
27: Common Reasons For Fitness Plateaus and Their Fixes, with Rory Porteous
26: The Cost of Change, with Kathryn Bertine
25: The Coaching and Training Behind A Paris-Roubaix Victory, with Adam Pulford
24: Continuous Glucose Monitors, Kristen Faulkner, and Athlete Health
23: Weight Loss Diets for Endurance Performance, with Namrita Brooke
22: The Cognitive Dissonance Of Silver Bullet Training, with Patrick Smith
21: Behind The New American 40km ITT Record, with Cory Lockwood
20: The Reality of Data In Training and Coaching, with Tim Cusick
19: Adaptation, Signaling, and Performance, with Andy Coggan
18: Overcoming Historical Inertia, with Andy Coggan
17: Evolution vs Revolution, with Mikael Eriksson
16: Experiment vs Experience, with Marinus Petersen
15: A Discussion on Strength Training, with RJ Boergers and Angelo Gingerelli
14: Kitchen Sink Conversation, with Matt DesRoches
13: Overtraining Sucks, with Katie Aman
12: A Deep Dive Into Ride Food, with Namrita Brooke
11: The Best Workout Is Not Working Out, with Adam Pulford
10: A Guide To Time Trialing, with Cory Lockwood
9: Pragmatic Physiology and Nutrition, with Tim Podlogar
8: Why It's Hard To Rest, with Patrick Smith
7: How To Design A Workout For A Million People, with Shayne Gaffney
6: 2021 Season Review and 2022 Planning, with Ingvar Ómarsson
5: Coaching the Process, with Cory Lockwood
4: High Functioning Lunatics, with Patrick Smith
3: USA Crits 2021, with Alex Carmona and Taylor Warren
2: How To Manage Sickness, with Dr. Fabiano Araujo
1: The Challenges of Self Coaching, with Alex Carmona