Empirical Cycling Podcast
By Empirical Cycling
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Subscribers: 102
Reviews: 1
Episodes: 194
Chris
Nov 27, 2025
The best science based cycling podcast.
Description
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
| Episode | Date |
|---|---|
|
Ten Minute Tips #75: The Art Of Autoregulation (Training To Vibes)
|
Mar 26, 2026 |
|
Perspectives #41: Macros, Determining Energy Needs, Nutrient Timing, with Tim Podlogar
|
Mar 18, 2026 |
|
Ten Minute Tips #74: FTP Training Mistakes (And Solutions)
|
Mar 14, 2026 |
|
Watts Doc #62: Setting Up Your n=1 Training Experiment
|
Feb 25, 2026 |
|
Ten Minute Tips #73: Things We Wish We Knew About Training, Racing, and Coaching
|
Feb 19, 2026 |
|
Ten Minute Tips #72: The Roles Of Stimulus And Recovery In Plateaus
|
Feb 12, 2026 |
|
Watts Doc #61: Quantifying Diminishing Returns
|
Feb 05, 2026 |
|
Ten Minute Tips #71: Avoiding Panic Training (Starts Now)
|
Jan 23, 2026 |
|
Ten Minute Tips #70: Fitness Beyond FTP
|
Jan 07, 2026 |
|
Ten Minute Tips #69: The Case For Riding Easier
|
Dec 31, 2025 |
|
Watts Doc #60: Durability's Limitations
|
Dec 18, 2025 |
|
Ten Minute Tips #68: Using Data In Coaching
|
Dec 11, 2025 |
|
Watts Doc #59: A Muscle Glycogen Paradox
|
Dec 03, 2025 |
|
1M: AMA
|
Nov 27, 2025 |
|
Ten Minute Tips #67: Making The Most Of Winter Training
|
Nov 19, 2025 |
|
Ten Minute Tips #66: The Best (And Worst) Training Habits
|
Oct 29, 2025 |
|
Ten Minute Tips #65: Why Training Or Racing Experience Shouldn't Determine Training Volume
|
Oct 22, 2025 |
|
Watts Doc #58: Creatine's Actual Effects On Cycling Performance
|
Oct 15, 2025 |
|
Ten Minute Tips #64: Diagnosing And Training Weaknesses In The Off-Season
|
Oct 02, 2025 |
|
Watts Doc #57: Finding FTP By Feel Is Easier Than You Think
|
Sep 24, 2025 |
|
Watts Doc #56: Strength Training Strategies To Avoid Weight Gain
|
Sep 17, 2025 |
|
Ten Minute Tips #63: The Best And Worst Ways To Test FTP
|
Sep 11, 2025 |
|
Ten Minute Tips #62: Why FTP Isn't For Setting Training Zones (And Alternative Approaches)
|
Aug 25, 2025 |
|
Perspectives #40: Energy Expenditure And Compensation, with Eric Trexler
|
Aug 17, 2025 |
|
Ten Minute Tips #61: Coach Q&A on Limiters, Low Volume Rest Weeks, Resuming Training, Under-Optimized Training, & More
|
Aug 10, 2025 |
|
Watts Doc #55: The "Right" VO2max Training, and 30/15s Epilogue
|
Jul 24, 2025 |
|
Ten Minute Tips #60: The FTP Training Decision Tree
|
Jul 14, 2025 |
|
Watts Doc #54: Glycogen's Effects On AMPK
|
Jul 07, 2025 |
|
Ten Minute Tips #59: Considerations For Cramps
|
Jun 30, 2025 |
|
Ten Minute Tips #58: Why Rest Can Be So Scary
|
Jun 16, 2025 |
|
Ten Minute Tips #57: Our Coaches Answer Your Training Questions
|
Jun 09, 2025 |
|
Ten Minute Tips #56: Resetting Goals And Motivation
|
May 19, 2025 |
|
Perspectives #39: An Unexpected Balance, with James McKay
|
May 15, 2025 |
|
Ten Minute Tips #55: When To Take A Rest Week, Trusting Subjective Metrics
|
May 05, 2025 |
|
Watts Doc #53: The Origins Of Newbie Gains
|
Apr 28, 2025 |
|
Ten Minute Tips #54: The Truth About Junk Miles
|
Apr 06, 2025 |
|
Ten Minute Tips #53: Leveling Up Parenting And Training
|
Mar 30, 2025 |
|
Ten Minute Tips #52: Intermediate Training Mistakes (And Solutions)
|
Mar 23, 2025 |
|
Watts Doc #52: Hypoxia Inducible Factor's Diminishing Returns
|
Mar 10, 2025 |
|
Ten Minute Tips #51: RPE, Workout Feedback, Adaptation, and Health Outcomes
|
Mar 02, 2025 |
|
Perspectives #38: Training Intensity Distributions, NIRS, and Iliac Arteries, with Jem Arnold
|
Feb 23, 2025 |
|
Ten Minute Tips #50: Fat And Carb Burning Myths
|
Feb 17, 2025 |
|
Ten Minute Tips #49: Practical Proxies For Stimulus
|
Feb 03, 2025 |
|
Ten Minute Tips #48: Avoiding Over-Optimization
|
Jan 19, 2025 |
|
Ten Minute Tips #47: Strength Training With Limited Equipment
|
Jan 12, 2025 |
|
Ten Minute Tips #46: Pitfalls Of Science Interpretation And Communication
|
Dec 08, 2024 |
|
Perspectives #37: Practical Performance Psychology, with Billy Ryan
|
Dec 02, 2024 |
|
Perspectives #36: The Consequences Of Chronic Underfueling, with Traci Carson
|
Nov 24, 2024 |
|
Ten Minute Tips #45: The Simplest Training Plan Thought Experiment
|
Nov 17, 2024 |
|
Ten Minute Tips #44: What's So Sweet About Sweetspot
|
Nov 11, 2024 |
|
Watts Doc #51: The Complicated Relationship Between Performance and Phenotype
|
Nov 03, 2024 |
|
Ten Minute Tips #43: Off Season Breaks and Massive Listener Q&A
|
Oct 28, 2024 |
|
Ten Minute Tips #42: The Training Implications Of Strength As A Skill
|
Oct 16, 2024 |
|
Perspectives #35: Continuously Realizing Potential, with Cole Tamburri
|
Sep 23, 2024 |
|
Watts Doc #50: Hypoxia And Muscular Adaptation
|
Sep 04, 2024 |
|
Ten Minute Tips #41: How To Try New Training Methods
|
Aug 05, 2024 |
|
Ten Minute Tips #40: Training Mistakes Every Beginner Makes (And Solutions)
|
Jul 30, 2024 |
|
Ten Minute Tips #39: Individualizing Training For Crits, CX, And MTB
|
Jul 18, 2024 |
|
Ten Minute Tips #38: Balancing Training And Rest During Race Season
|
Jun 17, 2024 |
|
Perspectives #34: Quantifying Training Volume, with Marinus Petersen
|
Jun 10, 2024 |
|
Perspectives #33: The Psychology Of Excellence
|
May 26, 2024 |
|
Perspectives #32: Coaching Mistakes, And What Makes A Good Coach
|
Apr 24, 2024 |
|
Ten Minute Tips #37: Pacing And Programming Endurance Rides
|
Apr 12, 2024 |
|
Watts Doc #49: Endurance Intensity and Volume
|
Mar 24, 2024 |
|
Ten Minute Tips #36: How To Leave Your Coach (or Yourself) Workout Feedback
|
Mar 15, 2024 |
|
Ten Minute Tips #35: Higher FTP vs Longer TTE
|
Feb 20, 2024 |
|
Watts Doc #48: How PGC-1ɑ Does and Doesn't Live Up To The Hype
|
Feb 12, 2024 |
|
Ten Minute Tips #34: Intermediate and Advanced Strength Training Mistakes (and Solutions)
|
Jan 29, 2024 |
|
Ten Minute Tips #33: Track Training Considerations
|
Jan 21, 2024 |
|
Ten Minute Tips #32: Where Training Zones Fall Short
|
Jan 09, 2024 |
|
Perspectives #31: Race Specific Intensity and Tapering, with Alex Carmona
|
Dec 12, 2023 |
|
Watts Doc #47: The Redox Role In Adaptation, Recovery, and Nutrition
|
Dec 04, 2023 |
|
Ten Minute Tips #31: How To Take A Rest Day (And How To Avoid Screwing It Up)
|
Nov 26, 2023 |
|
Perspectives #30: Being Faster Than Your Watts, with Giancarlo Bianchi
|
Nov 07, 2023 |
|
Ten Minute Tips #30: Strength Training Mistakes Every Cyclist Makes
|
Oct 22, 2023 |
|
Watts Doc #46: Why Low Glycogen Training Probably Doesn't Work
|
Oct 15, 2023 |
|
Perspectives #29: Managing Fitness And Rest During Race Season, with Taylor Warren
|
Oct 01, 2023 |
|
Perspectives #28: Training Takes and Season Retrospective, with Maeghan Easler
|
Sep 22, 2023 |
|
Watts Doc #45: How High Intensity Aerobic Adaptations With AMPK Do (And Don't) Work
|
Sep 04, 2023 |
|
Perspectives #27: Common Reasons For Fitness Plateaus and Their Fixes, with Rory Porteous
|
Aug 15, 2023 |
|
Perspectives #26: The Cost of Change, with Kathryn Bertine
|
Jul 28, 2023 |
|
Ten Minute Tips #29: Training Myths, Part 3: Volume
|
Jul 10, 2023 |
|
Watts Doc #44: Calcium Is An Underappreciated Aerobic Adaptive Signal
|
Jun 12, 2023 |
|
Ten Minute Tips #28: FTP and VO2max Thoughts and Listener Questions
|
May 14, 2023 |
|
Perspectives #25: The Coaching and Training Behind A Paris-Roubaix Victory, with Adam Pulford
|
May 01, 2023 |
|
500k: Roasting Kolie's Early Training Plans
|
Apr 16, 2023 |
|
Feedzone News Announces Research Program in Fitness, Health, and Wellness
|
Apr 01, 2023 |
|
Perspectives #24: Continuous Glucose Monitors, Kristen Faulkner, and Athlete Health
|
Mar 30, 2023 |
|
Ten Minute Tips #27: Programming Over-Under Workouts
|
Mar 20, 2023 |
|
Watts Doc #43: Over-Unders Are Not Special
|
Mar 12, 2023 |
|
Perspectives #23: Weight Loss Diets for Endurance Performance, with Namrita Brooke
|
Feb 19, 2023 |
|
Ten Minute Tips #26: The Case Against Erg Mode
|
Feb 06, 2023 |
|
Perspectives #22: The Cognitive Dissonance Of Silver Bullet Training, with Patrick Smith
|
Jan 29, 2023 |
|
Watts Doc #42:The Relationship Between Size And Power
|
Jan 17, 2023 |
|
Watts Doc #41: Does Overtraining Actually Make Mitochondria Dysfunction?
|
Jan 09, 2023 |
|
Perspectives #21: Behind The New American 40km ITT Record, with Cory Lockwood
|
Dec 21, 2022 |
|
Ten Minute Tips #25: What's So Special About "Zone 2"?
|
Dec 05, 2022 |
|
Perspectives #20: The Reality of Data In Training and Coaching, with Tim Cusick
|
Nov 15, 2022 |
|
400k: AMA
|
Nov 03, 2022 |
|
Watts Doc #40: Endurance Adaptation Is Not Substrate Oxidation
|
Oct 26, 2022 |
|
Ten Minute Tips #24: You Are Not Your CTL
|
Oct 15, 2022 |
|
Perspectives #19: Adaptation, Signaling, and Performance, with Andy Coggan
|
Sep 29, 2022 |
|
Perspectives #18: Overcoming Historical Inertia, with Andy Coggan
|
Sep 16, 2022 |
|
Perspectives #17: Evolution vs Revolution, with Mikael Eriksson
|
Sep 05, 2022 |
|
Ten Minute Tips #23: How Much FTP Training Is Too Much?
|
Aug 29, 2022 |
|
Watts Doc #39: Why You Probably Can't Hold Your FTP For An Hour
|
Aug 15, 2022 |
|
Ten Minute Tips #22: Training Myths, Part 2
|
Aug 02, 2022 |
|
Perspectives #16: Experiment vs Experience, with Marinus Petersen
|
Jul 21, 2022 |
|
Ten Minute Tips #21: Individualization Is Why It Always Depends
|
Jul 08, 2022 |
|
Perspectives #15: A Discussion on Strength Training, with RJ Boergers and Angelo Gingerelli
|
Jun 23, 2022 |
|
Ten Minute Tips #20: Training Myths, Part 1
|
Jun 14, 2022 |
|
Watts Doc #38: Phosphocreatine Is A Critical Aerobic Energy System
|
Jun 03, 2022 |
|
Perspectives #14: Kitchen Sink Conversation, with Matt DesRoches
|
May 25, 2022 |
|
300k: Time Crunched Training
|
May 18, 2022 |
|
Perspectives #13: Overtraining Sucks, with Katie Aman
|
May 11, 2022 |
|
Perspectives #12: A Deep Dive Into Ride Food, with Namrita Brooke
|
Apr 28, 2022 |
|
Ten Minute Tips #19: FTP Testing Shortcuts
|
Apr 20, 2022 |
|
Perspectives #11: The Best Workout Is Not Working Out, with Adam Pulford
|
Apr 05, 2022 |
|
NASA Physicist Reveals String Theory SECRET to UNLOCKING Your Cycling Performance
|
Apr 01, 2022 |
|
Perspectives #10: A Guide To Time Trialing, with Cory Lockwood
|
Mar 28, 2022 |
|
Watts Doc #37: Your Fast Twitch Fibers Probably As Aerobic As Your Slow Twitch
|
Mar 17, 2022 |
|
Watts Doc #36: How Power Meters Make Lactate Testing Nearly Obsolete
|
Mar 05, 2022 |
|
Perspectives #9: Pragmatic Physiology and Nutrition, with Tim Podlogar
|
Feb 21, 2022 |
|
Perspectives #8: Why It's Hard To Rest, with Patrick Smith
|
Feb 15, 2022 |
|
2021 Best of Instagram AMA Questions
|
Feb 08, 2022 |
|
Ten Minute Tips #18: Metrics Are Not Fitness
|
Jan 29, 2022 |
|
Ten Minute Tips #17: Sweetspot vs Polarized Is Kayfabe
|
Jan 20, 2022 |
|
Perspectives #7: How To Design A Workout For A Million People, with Shayne Gaffney
|
Jan 10, 2022 |
|
Ten Minute Tips #16: Can Functional Training Get Too Functional?
|
Jan 05, 2022 |
|
Watts Doc #35: Fatmax Fallacies
|
Dec 15, 2021 |
|
Perspectives #6: 2021 Season Review and 2022 Planning, with Ingvar Ómarsson
|
Dec 09, 2021 |
|
Perspectives #5: Coaching the Process, with Cory Lockwood
|
Nov 30, 2021 |
|
Ten Minute Tips #15: Periodizing Strength Training for Cycling Performance
|
Nov 25, 2021 |
|
200k: The Best And Worst Workouts
|
Nov 22, 2021 |
|
Watts Doc #34: Why Keto Is Not The Diet You're Looking For
|
Nov 15, 2021 |
|
Ten Minute Tips #14: Sets and Reps for Strength Training
|
Nov 10, 2021 |
|
Ten Minute Tips #13: What Strength Exercises Should You Do?
|
Nov 03, 2021 |
|
Ten Minute Tips #12: Getting Into Strength Training
|
Oct 26, 2021 |
|
Perspectives #4: High Functioning Lunatics, with Patrick Smith
|
Oct 19, 2021 |
|
Perspectives #3: USA Crits 2021, with Alex Carmona and Taylor Warren
|
Oct 09, 2021 |
|
Watts Doc #33: Fats vs Carbs Part II - Carnitine and VLamax
|
Sep 27, 2021 |
|
Watts Doc #32: What Is Aerobic? Fats vs Carbs
|
Aug 03, 2021 |
|
Instagram and Reddit AMA!
|
Jul 14, 2021 |
|
Perspectives #2: How To Manage Sickness, with Dr. Fabiano Araujo
|
May 10, 2021 |
|
Watts Doc #31: How and Why We Burn Carbs
|
Mar 02, 2021 |
|
Ten Minute Tips #11: Integrating Physiology Into Coaching
|
Feb 24, 2021 |
|
Perspectives #1: The Challenges of Self Coaching, with Alex Carmona
|
Feb 14, 2021 |
|
Watts Doc #30: What Limits Fat Use
|
Jan 26, 2021 |
|
Watts Doc #29: Why Fat Oxidation Is Anaerobic
|
Jan 13, 2021 |
|
2020 Best of Instagram AMA Questions
|
Dec 23, 2020 |
|
Ten Minute Tips #10: How To Read A Scientific Paper
|
Dec 17, 2020 |
|
Watts Doc #28: Why HIT May Not Make You Faster
|
Dec 05, 2020 |
|
Watts Doc #27: Training Repeated Sprint Ability
|
Nov 26, 2020 |
|
100k AMA
|
Oct 26, 2020 |
|
Ten Minute Tips #9: Drills To Hone Your Sprint Technique
|
Oct 20, 2020 |
|
Ten Minute Tips #8: Back Squat Stance
|
Oct 11, 2020 |
|
Ten Minute Tips #7: Breathing For Heavy Lifting
|
Oct 07, 2020 |
|
Watts Doc #26: FTP Testing Revisited
|
Sep 14, 2020 |
|
Watts Doc #25: Everesting Training and Preparation
|
Sep 09, 2020 |
|
Watts Doc #24: Listener Questions on VO2max Training and Rønnestad 30/15s
|
Aug 02, 2020 |
|
Watts Doc #23: Training Your VO2max, and Why Not Rønnestad 30/15 Intervals
|
Jul 21, 2020 |
|
Watts Doc #22: The Fick Equation Part 2 - Heart Adaptations For VO2max
|
Jul 15, 2020 |
|
Student Union #2: East Coast Roundtable
|
Jul 13, 2020 |
|
Watts Doc #21: VO2max and The Most Interesting Protein In The World
|
Jul 03, 2020 |
|
Watts Doc #20: The Fick Equation Part 1 - A VO2 Difference
|
Jun 02, 2020 |
|
Watts Doc #19: The VO2max Slow Component Explained
|
May 06, 2020 |
|
Watts Doc #18: Why Everything You Know About VO2max Power Is Probably Wrong
|
Apr 26, 2020 |
|
Watts Doc #17: Why We Really Make Lacate
|
Apr 07, 2020 |
|
Training and Season Planning of Pandemic Proportions
|
Mar 24, 2020 |
|
The Watts Doc #16: Listener Questions on FTP Training
|
Mar 02, 2020 |
|
Ten Minute Tips #6: ATP and Disequilibrium
|
Feb 14, 2020 |
|
Ten Minute Tips #5: How Much Does Rotating Weight Matter?
|
Jan 27, 2020 |
|
Watts Doc #15: Heart Rate or Power To Pace Endurance Rides?
|
Dec 23, 2019 |
|
The Watts Doc #14: Effective FTP Training
|
Dec 11, 2019 |
|
Ten Minute Tips #4: Stress & Strain - Do your intervals do what you think they do?
|
Nov 26, 2019 |
|
Ten Minute Tips #3: Bro Science
|
Nov 07, 2019 |
|
Watts Doc #13: What's So Radical About Oxygen?
|
Oct 27, 2019 |
|
The Watts Doc #12: Can Fiber Type Predict Carb or Fat Use?
|
Oct 02, 2019 |
|
Ten Minute Tips #2: Homemade Hydration Mix
|
Sep 05, 2019 |
|
The Watts Doc #11: FTP vs VO2max
|
Aug 27, 2019 |
|
Ten Minute Tips #1: Training For Cyclocross Season
|
Aug 07, 2019 |
|
Race Report: 2019 Cascade Classic
|
Aug 01, 2019 |
|
The Watts Doc #10: Can Fat-Adaptive Diets Lead To Better Performance Through Glycogen Sparing?
|
Jul 22, 2019 |
|
The Watts Doc #9: Strength, Endurance, and the Size Principle
|
Jun 28, 2019 |
|
Student Union #1: Collegiate Nationals and The Art Of The TTT
|
Jun 13, 2019 |
|
The Watts Doc #8: FTP vs Critical Power
|
Jun 04, 2019 |
|
The Watts Doc #7: What Is Base Really?
|
May 24, 2019 |
|
The Watts Doc #6: Lactate Myths and Truths
|
May 07, 2019 |
|
Talking To Ashton Lambie
|
Apr 27, 2019 |
|
The Watts Doc #5: Can You Lift Heavy While Endurance Training?
|
Apr 21, 2019 |
|
The Watts Doc #4: How High Intensity Interval Training Makes You Faster
|
Apr 12, 2019 |
|
The Watts Doc #3: Is There Anything Special About 2x20?
|
Apr 06, 2019 |
|
The Watts Doc #2: Why You're Training Too Hard For Criteriums
|
Apr 01, 2019 |
|
The Watts Doc #1: FTP Testing
|
Mar 24, 2019 |