Empirical Cycling Podcast

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

  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.

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

  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.

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• Ten Minute Tips #50: Fat And Carb Burning Myths

  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.

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• Ten Minute Tips #49: Practical Proxies For Stimulus

  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.

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• Ten Minute Tips #48: Avoiding Over-Optimization

  Our Empirical Cycling coaches have a roundtable discussion on the most under appreciated and impactful big-picture training habits you can make. We discuss progress expectations, goal setting, all or nothing mentality, vicious and virtuous cycles, balancing personal priorities, and many other factors that are within our control to improve. Then we tackle listener questions including improving climbing and low cadence training, high or low "zone 2", what to do about low motivation to ride, fueling early morning riding, and much more.

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