Empirical Cycling Podcast

Empirical Cycling

Cycling

Endurance Training

Nutrition

Strength Training

Cycling Training

Coaching

Cycling Performance

Training Volume

VO2 Max

Recovery

Functional Threshold Power

Hypertrophy

Durability

Exercise Physiology

Fatigue Management

Power Output

Redox Processes

Data-Driven Coaching

Training Plans

Bike Racing

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 www.emp... more

768 ratings

Publishes	Twice monthly	Episodes	207	Founded	8 years ago
Number of Listeners		Category	Sports

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Latest Episodes

Ten Minute Tips #84: Advanced Strength Training For Sprinters

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 a... more

29 Oct 2026 • 1 hr 34 min

Ten Minute Tips #83: Making Unstructured Training Effective

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 ... more

11 Oct 2026 • 1 hr 9 min • Most popular

Ten Minute Tips #82: What Your Power Profile Can And Can't Tell You

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, pote... more

28 Sep 2026 • 1 hr 11 min

Watts Doc #66: We Need To Talk About Lactate (Again)

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 ... more

17 Sep 2026 • 1 hr 59 min

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Recent Guests

Kyle Helsen

NASA physicist and recurring guest on the show

NASA

Episode: Watts Doc #64: A Replication Crisis Is A Crisis Of Confidence

Gitta Minas

Coach

Empirical Cycling

Episode: Watts Doc #63: Confronting Uncertainty In Training And Data

Tim Podlogar

Exercise physiologist, nutrition consultant

Tudor Pro Cycling; University of Exeter

Episode: Perspectives #41: Macros, Determining Energy Needs, Nutrient Timing, with Tim Podlogar

Eric Trexler

Exercise physiologist and sports nutritionist, postdoc at Herman Ponser's lab

Duke University

Episode: Perspectives #40: Energy Expenditure And Compensation, with Eric Trexler

Rory Porteous

Empirical Cycling Coach

Empirical Cycling

Episode: Ten Minute Tips #56: Resetting Goals And Motivation

Jem Arnold

PhD candidate and physiotherapist, co-author of a meta-analysis on training intensity distributions

University of British Columbia

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

Billy Ryan

Psychologist and founder of Aware Performance Group

Aware Performance

Episode: Perspectives #37: Practical Performance Psychology, with Billy Ryan

Traci Carson

Doctor and researcher focused on female athlete health, specializing in LEA and RED-S.

Episode: Perspectives #36: The Consequences Of Chronic Underfueling, with Traci Carson

Cole Tamburri

Competitive cyclist and Ph.D. candidate in astrophysics

University of Colorado Boulder

Episode: Perspectives #35: Continuously Realizing Potential, with Cole Tamburri

Hosts

Kolie Moore

Lead host with focus on endurance, physiology, and coaching science; appears across many episodes.

Kyle Helsen

Co-host; NASA physicist and national champion sprinter, contributes scientific perspective.

Gitta Minas

Coach and episode co-host; contributes coaching and training planning insights.

Gediminas

Coach and frequent contributor; brings physiology and data-informed coaching perspective.

Reviews

4.8 out of 5 stars from 768 ratings

One of the best training brain dumps out there!
Thank you for all the quality content
Apple Podcasts
5
aboonedoggle
United States3 months ago
👌
Top notch training info.
Apple Podcasts
5
Tyjohn12
United States9 months ago
Knowledge is power
My go to for all training info. As technical or practical as you want.
Apple Podcasts
5
bftree
United States10 months ago
I love that these guys are doing science and cycling, but after 11 minutes of introduction to the introduction to the introduction, I just couldn't stand it anymore
Podcast Addict
3
stereoman
a year ago
Had to turn it off due to the amounts of Aaaa's. If you don't know what to say next, just be quiet, until you know.
Podcast Addict
5
Catch
a year ago

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Listeners Say

Key themes from listener reviews, highlighting what works and what could be improved about the show.

Audience respects the science, practical applicability, and rigorous discussion with guests.

Sometimes very technical; excellent for nerds but can lean dense for casual listeners.

Engaging hosts who balance humor with rigorous analysis, though occasional criticism of depth over accessibility occurs.

Insightful deep dives into physiology and training, great for data-minded cyclists.

High-quality coaching content with practical takeaways for real-world cycling.

Chart Rankings

How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.

Apple Podcasts

#12

Chile/Sports

Talking Points

Recent interactions between the hosts and their guests.

Ten Minute Tips #83: Making Unstructured Training Effective

Q: If the goal is to be race ready for summer, is unstructured fine for October to January?

Yes, it can be beneficial with some structure and rest; use it to explore new stimuli and prevent burnout, while maintaining a plan for progression and eventual race-focus.

Ten Minute Tips #83: Making Unstructured Training Effective

Q: First question we'll get to is, is just looking at zone distribution over extended period good enough to be getting on with?

Answer emphasizes that zone averages alone are not enough to gauge stimulus, especially for VO2 max and threshold; you need actual quality work and awareness of the true training stimulus.

Watts Doc #66: We Need To Talk About Lactate (Again)

Q: Is lactate testing worth the cost and effort for most athletes, or can power data suffice?

For the average athlete, power data and perceptual feedback often provide as much actionable guidance as lactate testing. Lactate testing can be useful in expert lab contexts, but it is expensive and prone to variability; prioritize performance metrics and practical training zones.

Ten Minute Tips #81: Planning Around Interruptions and Inconveniences

Q: Is it a good idea to go all-out before a very relaxing holiday week?

Not generally; the recommended approach is to back off before the holiday, maintain some activity, and avoid overdoing it, so you can actually enjoy the break and return with less risk of burnout or illness.

Ten Minute Tips #79: When Fitness Gets Hard To Track

Q: What determines whether progress comes with a decline elsewhere?

For most athletes, you can build a well-rounded program that improves multiple aspects of fitness without major declines, but extreme specialization (e.g., ultra endurance vs track sprinting) can cause trade-offs; generally, if you train with broad intent and proper recovery, you can progress across domains.

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Frequently Asked Questions About Empirical Cycling Podcast

What is Empirical Cycling Podcast about and what kind of topics does it cover?

A data-driven cycling podcast that digs into physiology, training science, and coaching practices with a strong emphasis on individual variability and critical thinking about research. Episodes frequently blend practical coaching takeaways with rigorous discussion of study design, measurement, and interpretation—from how to apply replication findings to how to manage uncertainty in training, periodization, and nutrition for endurance athletes. Notable strengths include deep dives into complex topics made applicable for coaches and athletes, frequent guest scientists and coaches, and a clear focus on avoiding one-size-fits-all guidance while staying evidence-informed. This makes it a compelling listen for data-minded cyclists, coaches, and p... more

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Which podcasts are similar to Empirical Cycling Podcast?

These podcasts share a similar audience with Empirical Cycling Podcast:

1. The Time-Crunched Cyclist Podcast by CTS
2. FasCat Cycling Training Tips Podcast
3. Fast Talk
4. The Matchbox - A Cycling Podcast
5. Ask a Cycling Coach Podcast - Presented by TrainerRoad

How many episodes of Empirical Cycling Podcast are there?

Empirical Cycling Podcast launched 8 years ago and published 207 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.

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What guests have appeared on Empirical Cycling Podcast?

Recent guests on Empirical Cycling Podcast include:

1. Kyle Helsen
2. Gitta Minas
3. Tim Podlogar
4. Eric Trexler
5. Rory Porteous
6. Jem Arnold
7. Billy Ryan
8. Traci Carson

To view more recent guests and their details, simply upgrade your Rephonic account. You'll also get access to a typical guest profile to help you decide if the show is worth pitching.

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