Do companies really make the best hydration mixes? They do, kind of, but they're expensive. It's difficult to adjust their mixes to flavor and your unique needs. This episode goes through a homemade drink mix that will probably hydrate you better, and definitely for cheaper, than anything on the market today.
Homemade Hydration Recipe
Kolie and Kyle look at the relationship between FTP and VO2max. We use data from a classic paper that calls into question the validity of a long-standing testing protocol in the scientific literature, which is still in use today.
Determinants of Endurance In Well Trained Cyclists
Selection of Papers Investigating Assigning % VO2max Test Protocol
Exercise at given percentages of VO2max: heterogeneous metabolic responses between individuals.
Effect of training status and relative exercise intensity on physiological responses in men.
Is determination of exercise intensities as percentages of VO2max or HRmax adequate?
Effects of prolonged exercise at a similar percentage of maximal oxygen consumption in trained and untrained subjects.
The last month before your cyclocross season is a crucial one. In the new Ten Minute Tips series, Kolie looks at the elements of training you may want to incorporate to get a strong start to your season. Included are key workout types, how to manage intensity, incorporating running, and mixing technique work into training rides. Includes three example workouts.
We talk to Empirical Cycling athlete Emma Edwards for an in-depth race report about the 2019 Cascade Classic, where she was racing with Amy D Foundation. We talk about her top 10 on the GC, the gods of mechanicals, what it's like racing against TWENTY20, and her bike's gremlin... just don't get it wet, somehow, in the Pacific northwest.
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.
Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance
The podcast's first deep dive into muscle physiology, we look at a study on weight lifting while endurance training vs just endurance training, with a surprising result. From here we talk about the size principle, which you're using a lot more often than you think.
Effects of resistance training on endurance capacity and muscle fiber
composition in young top-level cyclists https://www.ncbi.nlm.nih.gov/pubmed/21362056
MIT cycling team members Liam Fenlon, Berk Ozturk, and multiple time individual national champion Emma Edwards talk about collegiate nationals 2019, a 35 rider pileup, and how to put the "team" into the TTT.
FTP and Critical Power in theory measure the highest power output before significant fatigue occurs. We look at whether this is true, and the pros and cons of using FTP and CP.
Maximal lactate steady state, respiratory compensation threshold and critical power
Original Monod and Scherrer CP paper
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.
We check out some old research to find the origins of common lactate myths like its role in fatigue, its acidity, the "anaerobic threshold," and whether it's a metabolic dead end. Then we correct the record with modern science while figuring out how smart scientists came to the wrong conclusions.
History of lactate papers:
Detailed look at acidity in metabolism
Experiment with sprints, 20 vs 120 second rests
Lactate in trained vs untrained cyclists