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
Kolie and Kyle sit down with The Fastest Pursuiter in the World, Ashton Lambie, and talk about gravel racing and training for the track, his world record individual pursuit, his time with Huub-Wattbike, and the aerodynamics of the mustache.
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.
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
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.
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
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.
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.
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/