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Watts Doc #10: Can Fat-Adaptive Diets Lead To Better Performance Through Glycogen Sparing?

7/21/2019

2 Comments

 
One of the theorized benefits of low carb or ketogenic diets for cyclists is that it spares glycogen so it can be used when needed most. Kolie and Kyle walk through a paper investigating this question. They then discuss the upsides and downsides and potential utility of fat-adaptive diets in daily training.

Show Notes
Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance 
​https://www.physiology.org/doi/full/10.1152/japplphysiol.00813.2005
2 Comments

Watts Doc #7: What Is Base Really?

5/24/2019

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​Does going slow make you slow? Do you need to go slow to make you fast? We look into the reasoning behind two opposite training philosophies, then figure out what aerobic base really is, what's effective, and why.
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Watts Doc #5: Can You Lift Heavy While Endurance Training?

4/21/2019

5 Comments

 
This episode begins with the mind-muscle connection of neural drive before diving into research on doing strength and endurance training concurrently, and how they interfere with each other. We then look at how the latest scientific research provides training solutions.

Show Notes
1980 Concurrent Training Study. Interference of strength development by simultaneously training for strength and endurance

2014 Concurrent Training Review, full text. Using Molecular Biology to Maximize Concurrent Training
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Simplified schematic of PCG1-alpha pathway interference in mTOR pathway
5 Comments

Watts Doc #4: How High Intensity Interval Training Makes You Faster

4/8/2019

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What do high intensity intervals, the original Tabata protocol, and a calcium leak have in common? Kolie and Kyle take a look at three scientific papers, what they might mean for you, and how to apply the conclusions to your training.

Show Notes

1996 Tabata study. Full text available. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO(2max)

2015 Ryanodine receptor study, full text. Ryanodine receptor fragmentation and sarcoplasmic reticulum Ca2+ leak after one session of high-intensity interval exercise

3x20 FTP vs HIT study on gene expression. ​Mitochondrial gene expression in elite cyclists: effects of high-intensity interval exercise
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Watts Doc #3: Is There Anything Special About 2x20?

4/4/2019

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​Kolie and Kyle look at how duration and intensity play a role in FTP training. The discussion touches on how to structure workouts beyond 2x20, workouts for the time crunched and those with abundant time, and how to adjust workouts to account for TTE.
Show Notes
FTP Physiology and New Testing Protocols

Further Reading
  • The Concept of Maximal Lactate Steady State
  • Maximal Lactate Steady State As A Training Stimulus​
0 Comments

Watts Doc #2: Why You're Training Too Hard For Criteriums

4/1/2019

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Bad news, everyone. You're training too hard for crits. Kolie and Kyle uncover the physiology of what makes someone successful at criteriums, cyclocross, and other types of repeated sprint performances. It's probably not what you think.
0 Comments

Watts Doc #1 - FTP Testing

3/24/2019

0 Comments

 
Kolie and Kyle take a deep dive into the pros and cons of the many FTP tests. "What is special about 60 minutes to the human body?"
What tests should certain people avoid? How hard is it to ride at your FTP? 20 and 60 minutes, 8 minutes, ramp test, and variable-duration FTP tests as discussed here: www.trainingpeaks.com/blog/the-physi…ing-protocols/
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