Topics Covered In This Episode:How much can you increase your FTP in one seasonRate of perceived exertionWhy do we have training zonesShould you use wearable technology like Whoop or Oura RingNils van der Poel: thoughts on his training methodologyGuest Bio:Kolie Moore coaches professional, elite, and amateur athletes of all disciplines at all levels. He’s consulted for World Tour teams, world champions, national team coaches, is part of the WKO development group that creates and tests new and advanced cycling analytics, independently developed many unique analysis tools for road racers and sprinters, and educates and develops other coaches.Kolie is a lifelong cyclist, national championship medalist, and former Taekwondo instructor and competitor (3rd Dan; selected for international WTF and ITF competitions, and Junior Olympics competitor). He holds a BS in Biology from Boston University, where he learned biochemistry, metabolism, and physiology. This background gives him a scientific and fundamental understanding the unique optimization required for each individual that is reflected in his training methods.Connect With Kolie Moore:Website: https://www.empiricalcycling.com/about-our-coaches.htmlPodcast: https://www.empiricalcycling.com/podcast.htmlInstagram: https://www.instagram.com/empiricalcycling/Twitter: https://twitter.com/type_iix Show Links:"How to skate a 10k" guide by Nils van der Poel: https://www.howtoskate.se/_files/ugd/e11bfe_b783631375f543248e271f440bcd45c5.pdfNew York Times article on Nils van der Poel: https://www.nytimes.com/2022/02/10/sports/olympics/nils-van-der-poel-speedskating.htmlListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform