Best Crits And Company Podcasts (2024)

1
Ten Minute Tips #41: How To Try New Training Methods 1:31:38

2d ago1:31:38

1:31:38

We discuss the dos and don'ts of trying new training methods. Whether or not you should try something new, setting a baseline, going all in on one thing, variables to adjust, finding a minimum dose, incorporating rest and fun, diets, vo2max and TTE blocks, and more, including your listener questions.…

1
Ten Minute Tips #40: Training Mistakes Every Beginner Makes (And Solutions) 1:34:42

1h ago1:34:42

1:34:42

This episode we discuss the ten most common mistakes we see beginners make in their training plans, and their solutions. Goals and outcomes, learning the process, metrics and performance, specialization and individualization, training fads, balancing structure with fun, and more.By Empirical Cycling

101
Ten Minute Tips #39: Individualizing Training For Crits, CX, And MTB 1:43:35

15d ago1:43:35

1:43:35

Retired professional road and cyclocross racer and newest Empirical Cycling coach Erica Zaveta joins to share wisdom from twenty years of competition and a decade of coaching. We discuss individualizing training for the high intensity disciplines of criteriums, cyclocross, and mountain biking, along with how and when to take mid season breaks, inco…

1
Ten Minute Tips #38: Balancing Training And Rest During Race Season 1:26:52

2M ago1:26:52

1:26:52

Kolie and Rory discuss their lists of the best things to do or avoid to maintain fitness in race season, and balance with appropriate rest. Also touched on are race prioritization, training and progression expectations, methods to estimate and manage fatigue, openers, volume vs intensity, and much more including your listener questions.…

1
Perspectives #34: Quantifying Training Volume, with Marinus Petersen 1:36:21

2M ago1:36:21

1:36:21

Coach and returning guest Marinus Petersen rejoins to discuss the pros and cons of different ways to quantify endurance and total training volume and adaptation. We consider TSS, total hours, and work measured in kilojoules, as well as coaching and programming aspects of endurance rides and balancing with interval sessions or races. We also answer …

1
Perspectives #33: The Psychology Of Excellence 1:37:17

2M ago1:37:17

1:37:17

Professor Patrick Smith joins to discuss performance psychology, its role in cycling performance and everyday life, and some of the underlying themes and tools he uses in practice. We also discuss race nerves, negative spirals, some of the stigma around psychology in sports and overcoming it, defining the metrics of success, and more.…

1
Perspectives #32: Coaching Mistakes, And What Makes A Good Coach 1:14:18

4M ago1:14:18

1:14:18

For this episode, Kolie and CTS coach Adam Pulford made lists of their most impactful coaching mistakes, how they recognized them, and their fixes. Lists include high intensity, training zones, communication, and more, plus things still ongoing. Also discussed is what makes a good coach, as well as your listener questions on the best coaching mista…

1
Ten Minute Tips #37: Pacing And Programming Endurance Rides 2:06:19

4M ago2:06:19

2:06:19

In this episode we recap the big lessons from the last Watts Doc episode and revisit pacing endurance rides in terms of RPE, power, and heart rate, and finding that first threshold. Then we spend a long while considering how to program endurance rides into low, medium, and high volume weeks which we roughly block into <10h, about 15h, and >20h and …

1
Watts Doc #49: Endurance Intensity and Volume 2:33:12

5M ago2:33:12

2:33:12

We dig deep into a meta analysis' findings on the difference in muscular adaptations between training intensity and volume, especially what we can differentiate between continuous moderate intensity, HIIT, and sprint interval training. We also discuss the paper's findings on one aspect of "mitochondrial function", bullet point some practical takeaw…

1
Ten Minute Tips #36: How To Leave Your Coach (or Yourself) Workout Feedback 1:24:56

5M ago1:24:56

1:24:56

Whether you have a coach or are self-coached, leaving workout feedback helps to ensure you're getting the most out of your training plan and coaching. In this episode we discuss what kind of feedback to leave on what topics (like RPE, nutrition, sickness, sleep, etc), appropriate level of detail, and how we as coaches find it useful plus what we do…

1
Ten Minute Tips #35: Higher FTP vs Longer TTE 1:56:51

6M ago1:56:51

1:56:51

This is an in depth discussion on the upsides and downsides of always training to raise FTP vs holding it longer. After defining terms, we discuss the training required, adaptation timelines, fatigue, long term development, plus coaching and event specific considerations. We also consider a few counterpoints for each kind of training, individual re…

1
Watts Doc #48: How PGC-1ɑ Does and Doesn't Live Up To The Hype 2:08:08

6M ago2:08:08

2:08:08

This episode goes deep into the integral role that PGC-1ɑ plays in turning exercise signals into aerobic adaptation and improved endurance performance. We then dig into the very surprising results of studies that selectively knock out the PGC-1ɑ gene. Finally, we discuss potential uses of this knowledge for training applications and interpreting th…

1
Ten Minute Tips #34: Intermediate and Advanced Strength Training Mistakes (and Solutions) 1:56:16

6M ago1:56:16

1:56:16

If you're a cyclist who's intermediate or advanced in strength training, listen in. In our last strength training mistakes episode, we considered more general topics like nutrition, recovery, and periodization. Today we get into issues (and their solutions) concerning how you know you're working the right muscles, using lifting equipment like belts…

1
Ten Minute Tips #33: Track Training Considerations 2:08:28

7M ago2:08:28

2:08:28

By popular demand, we bring you the track episode! We first consider race durations and when you would need aerobic training (it's shorter than you may think), gearing and cadence, technique practice, strategy, the role of sprinting and strength training for mass start racing. We finally tackle some things about training for track sprint and what w…

1
Ten Minute Tips #32: Where Training Zones Fall Short 1:49:38

7M ago1:49:38

1:49:38

To kick off 2024, Kolie and Rory discuss how and why training zones fall short, and how they can actually impair progress if taken to logical extremes. We build the conversation back up by thinking about their inception as descriptive rather than prescriptive, how WKO5's iLevels do, the reality of muscular adaptation, and how we actually think abou…

1
Perspectives #31: Race Specific Intensity and Tapering, with Alex Carmona 2:04:00

8M ago2:04:00

2:04:00

After you've built up your aerobic engine, what does it mean to get ready to race? Empirical Cycling coach Alex Carmona brings his wealth of coaching and racing experience when discussing transitioning from your build to harder efforts, honing non-fitness skills, the balance of racing and workout intensity in season, and race specific preparation e…

1
Watts Doc #47: The Redox Role In Adaptation, Recovery, and Nutrition 2:14:12

8M ago2:14:12

2:14:12

After some background information on what redox state means for exercise and your mitochondria, we look at some experiments linking various intensities of exercise to adaptations. Then we look at where these signals overlap with dieting and rest, and tie these into advice and realistic expectations for training, recovery, and nutrition. We also ans…

1
Ten Minute Tips #31: How To Take A Rest Day (And How To Avoid Screwing It Up) 2:00:44

9M ago2:00:44

2:00:44

This episode looks at all the ways people tend to mess up their rest and recovery days so they're not nearly as restorative as they could be, including such things as riding too hard, lifting weights, cross training, not eating enough. We then suggest guidelines for taking rest days or weeks, getting maximum recovery benefits, individualizing these…

1
Perspectives #30: Being Faster Than Your Watts, with Giancarlo Bianchi 2:08:10

9M ago2:08:10

2:08:10

In this episode, 20+ year bike racing veteran Giancarlo Bianchi discusses the tactics of bike racing, and the process of honing racecraft and why people thought his FTP was significantly higher than it is. We cover the chess-game aspects of bike racing like positioning, aerodynamics, wind, reading the competition and body language, course and compe…

1
Ten Minute Tips #30: Strength Training Mistakes Every Cyclist Makes 2:00:20

10M ago2:00:20

2:00:20

Kyle makes it back from the desert in time to discuss common mistakes cyclists tend to make when they incorporate strength training. We discuss things like tracking load and fatigue, impact on the bike, recovery, session frequency and where it should occur in the week, max testing.. We also answer your listener questions on explosive lifting, hyper…

1
FFF:060 Tom and Succulent Nights 2:04:19

10M ago2:04:19

2:04:19

Following such a life changing episode, we find our crew at a large village on this flat world. What will they find there? friends, foes, puzzles, food? Also everyone give a thumbs up for Tom. As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we can be found at cri…

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Watts Doc #46: Why Low Glycogen Training Probably Doesn't Work 1:46:22

10M ago1:46:22

1:46:22

When it comes to glycogen, does "train low" actually work? Rory joints to co-host as we examine and dissect the existing literature, and explore the limits of knowledge on p38 MAPK signaling as it relates to aerobic performance. We go through Kolie's coaching experience with these protocols, compare to existing recommendations, discuss why you shou…

1
FFF:059 Not A Monster 2:04:56

10M ago2:04:56

2:04:56

A shocking conclusion to the battle with the vine monster, a large rural town, that crown, a botched spell mess, and a kobold. This episode is one to NOT miss. As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we can be found at crits.company@gmail.com Background a…

1
Perspectives #29: Managing Fitness And Rest During Race Season, with Taylor Warren 1:55:10

10M ago1:55:10

1:55:10

Pro cyclist and coach Taylor Warren joins for a wide ranging discussion, including how he still finds fitness improvements after a decade of training and racing, balancing rest and workouts mid season, the value of the basics, RPE, and if American racing has gotten easier or harder. We also answer your listener questions on Legion's tactics, the mo…

1
Perspectives #28: Training Takes and Season Retrospective, with Maeghan Easler 1:30:06

11M ago1:30:06

1:30:06

This is a wide ranging conversation with professional cyclist and Empirical Cycling coach Maeghan Easler. We discuss her successful race season domestically and with the national team, American vs European racing, and how improving fitness changed her training needs, along with more training and coaching topics like volume, recovery, intensity, nut…

1
FFF:058 Worth Two in the Holes 2:29:39

11M ago2:29:39

2:29:39

Hey, everyone. Sorry for the delay. Here our troop of survivors on this flat world are battling an extremely dangerous plant (that we probably shouldn't have faced). Will someone die ? Maybe, I dont know, listen to find out, but yeah probably. As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on…

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Watts Doc #45: How High Intensity Aerobic Adaptations With AMPK Do (And Don't) Work 2:21:52

11M ago2:21:52

2:21:52

This episode takes a long look at the mechanisms behind aerobic adaptations from high intensity exercise, starting with an early study showing how AMPK activation leads directly to mitochondrial biogenesis, followed by a recent meta-analysis showing when high intensity exercise does and doesn't lead to adaptation. We provide guidelines in terms of …

1
FFF:057 The Lost Episode 14:11

12M ago14:11

14:11

Hey, so this epsiode is not an actual play. We lost the audio and had to record a summary discussion instead. Hope y'all enjoy our short banter. Btw skip to 4:40 to skip the recap. As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we can be found at crits.company@g…

1
Perspectives #27: Common Reasons For Fitness Plateaus and Their Fixes, with Rory Porteous 2:08:16

12M ago2:08:16

2:08:16

Empirical Cycling coaches Kolie and Rory sit down for an in-depth discussion of the 5 most common reasons that they see for a fitness plateaus. Touched on are reasonable expectations for fitness progression, fatigue management, options for overcoming plateaus, and situations where it's out of your control.…

1
FFF:056 A Fish in the Hand 2:34:02

1y ago2:34:02

2:34:02

We continue to explore this abandoned structure in the middle of the forest. Plants, fungus, bugs; they all hate us. What will we find under the rubble and vines? As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we can be found at crits.company@gmail.com Backgroun…

1
Perspectives #26: The Cost of Change, with Kathryn Bertine 2:05:28

1y ago2:05:28

2:05:28

Former pro cyclist and successful lobbyist for the Tour de France Femmes, Kathryn Bertine joins the podcast to discuss her new memoir about these efforts, STAND, which details what it took, and what it cost. We discuss the writing and publishing process, activism and slacktivism, what people can do to effect change at every level, the financial str…

1
FFF:055 Push, Pull, Break 2:17:27

1y ago2:17:27

2:17:27

Our crew are speeding across this flat planet heading for the largest tribal village. Conversations are had, songs sung, and a glint on the horizon. What could it be? As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we can be found at crits.company@gmail.com Backg…

1
FFF:054 Should We Retcon 1:33:35

1y ago1:33:35

1:33:35

Following a deadly battle with a Matriarch Dust Manta, our party is facing multiple death flags. Also a Dust manta is a big meal for our vampire boys, can they eat it all? As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we can be found at crits.company@gmail.com …

1
Ten Minute Tips #29: Training Myths, Part 3: Volume 1:41:20

1y ago1:41:20

1:41:20

This episode discusses (and debunks) five training myths regarding training volume, and your listener questions asked on Kolie's Instagram.Myths addressed:-You can overtrain on volume but not intensity-Women can’t do as much volume as men-You can replace high volume with high intensity-Easy spinning is junk miles-You don’t need to train many hours …

1
FFF:053 Primarily Soup & Poison 2:31:29

1y ago2:31:29

2:31:29

Following the victory over the hot fire elemental in his hot demi plane, we find ourselves headed back to base....with a new companion. Will this one pan out like the tribe....or like the space castle? Also Rohan and Brutus are extra hungry this episode, Watch out! As always, we hope you enjoy! ******************************** If you want to reach …

1
FFF:052 Effortlessly 2:10:57

1y ago2:10:57

2:10:57

Let's finish Battling this 'sexy' Fire elemental in it's shadowy fiery demi-plane. Escaping this place is another question. Oh, also Reggie might die again. As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we can be found at crits.company@gmail.com Background audi…

1
Watts Doc #44: Calcium Is An Underappreciated Aerobic Adaptive Signal 1:24:36

1y ago1:24:36

1:24:36

This episode looks at two classic studies illustrating the often overlooked connection between calcium and endurance performance by way of inducing mitochondrial biogenesis through more familiar pathways. We then discuss applicability of these learnings, plus potential pitfalls interpreting this information, and your listener questions.…

1
FFF:051 Everything Burns 2:15:28

1y ago2:15:28

2:15:28

Continuing our venture into a extra dimensional fiery hellscape. Our only goal is to survive this place and maybe learn what it is. But first we gotta get our bearings. As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we can be found at crits.company@gmail.com Bac…

1
FFF:050 Spike the Fireball 2:11:09

1y ago2:11:09

2:11:09

Y'all remember that blue floating flame we passed months ago without a second thought, yeah of course it was prevalent to the story. Now our crew is tracking back down in the hopes of winning favor with our next tribal visit in the forests. We are getting so close. Wonder why the locals are so afraid of it? As always, we hope you enjoy! ***********…

1
Ten Minute Tips #28: FTP and VO2max Thoughts and Listener Questions 1:27:28

1y ago1:27:28

1:27:28

This episode contains expanded musings on VO2max and FTP training and progression, based on the years of feedback since the VO2max series debuted. We talk about whether or not you need to work in blocks, ways to determine the effects, interval durations, whether to start hard or not, recovery timelines, and more. We also answer your listener questi…

1
FFF:049 Do(n't) Ask for Directions 2:29:52

1+ y ago2:29:52

2:29:52

The party is finally out of the underground. Prized Flute in hand, we march to rescue our boat crew. Where we go next is still in the air. Slowly but surely, we will escape this flat world. As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we can be found at crits.…

1
Perspectives #25: The Coaching and Training Behind A Paris-Roubaix Victory, with Adam Pulford 1:32:27

1+ y ago1:32:27

1:32:27

Adam Pulford, coach of Alison Jackson, joins to discuss the methods and ideas behind training and coaching a professional cyclist, using his article analyzing Jackson's Paris-Roubiax winning power file as a jumping off point. We get into CTL and volume, when to build vs maintain fitness, athlete mental health and motivation, and the coach's role in…

1
FFF:048 Dont Hurt my Friends Pt.2 1:59:39

1+ y ago1:59:39

1:59:39

We are here, the flute is here, and unreluctantly monsters too. What we thought was a smash and grab, has devolved into a full blown FUBAR situation. With one of our own swayed to the other side, will we prevail? As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we…

1
500k: Roasting Kolie's Early Training Plans 2:03:12

1+ y ago2:03:12

2:03:12

To celebrate a half million podcast listens, we roast some of the earliest training plans Kolie wrote almost a decade ago. We get into lessons learned and how the coaching has changed, changing training fads, working with natural talents, and listener questions on "the science", impactful events, and advice for new coaches.…

1
FFF:047 Dont Hurt My Friends Pt.1 2:01:57

1+ y ago2:01:57

2:01:57

Continuing our journey for the lost flute of the Water Tribe; our crew have a small grace with an ancient fey in this undreground wellspring of magic. How we find this flute is to be seen. As always, we hope you enjoy! ******************************** If you want to reach the cast, follow us on twitter @critsandcompany or we can be found at crits.c…

1
FFF:046 A Feyriendly Encounter 1:58:54

1+ y ago1:58:54

1:58:54

Continuing our battle with this 'blackhole spider' or whatever we call it. It has swallowed Kusho and we are at our wits end on how we will defeat such a powerful monster. And afterwards, we still got to find a way out of this confounded cave system. As always, we hope you enjoy! ******************************** If you want to reach the cast, follo…

1
Feedzone News Announces Research Program in Fitness, Health, and Wellness 1:00:49

1+ y ago1:00:49

1:00:49

Cycling meme Hall of Famer Feedzone News joins the podcast to announce a new research division. We discuss the first three research papers and all the shortcuts you can use to go faster. Thanks to all of our new podcast sponsors!By Empirical Cycling

1
Perspectives #24: Continuous Glucose Monitors, Kristen Faulkner, and Athlete Health 1:09:56

1+ y ago1:09:56

1:09:56

This is a conversation between Kolie and epidemiologist Dr. Traci Carson, RDN and cycling coach Dr. Namrita Brooke, and MD and cycling coach Dr. Fabiano Araujo, in light of the Kristen Faulkner disqualification at Strade Bianche for wearing a continuous glucose monitor. We look at topics of whether CGMs actually confer a performance advantage, wher…

1
Ten Minute Tips #27: Programming Over-Under Workouts 1:01:30

1+ y ago1:01:30

1:01:30

This episode goes into Kolie's philosophy on programming and structuring over/under workouts. Duration of overs and unders, intensity guidelines, additional manipulation like cadence, how to progress them, and suggestions for disciplines like CX, MTB, crits, and track. We also discuss some alternative workouts to achieve some of the same touted ben…

1
FFF:045 Rohan's Nightmare 2:22:56

1+ y ago2:22:56

2:22:56

Facing a dead end, the party has no other option than to back track and try another tunnel in this expansive cave network. Will the party find this bone flute artifact that the tribe tasked us with? (yes even some of us have forgotten the quest too in our thirst for adventure) Is anyone else going to face death? As always, we hope you enjoy! ******…

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