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In this extra long episode of Ten Minute Tips, Kolie shares the why and how of his two favorite technique drills to perfect your sprint. Newton's third law and learning to relax means big gears, little gears, and big power!
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In the next installment of what is definitely not Squatober, Kyle discusses bar placement in he back squat, and finding the right foot position and stance for your squat.
In this Ten Minute Tips series that we will not call Squatober, Kyle shares his wisdom from many decades of lifting heavy weights. This episode focuses on proper breathing technique to move big weights, and why.
This episode revisits FTP testing. We look at the progressions outlined in the 2018 FTP testing article, intensity domains, FTP, heart rate, and critical power, ramp tests, and defining terms in the sciences. We also look at "training ruts" and their effects on open-ended FTP tests, and methods to avoid those ruts. The podcast concludes with discussing definitions of various thresholds in the scientific literature.
Show Notes FTP testing article https://www.trainingpeaks.com/blog/the-physiology-of-ftp-and-new-testing-protocols/ "Gray Zone" paper https://pubmed.ncbi.nlm.nih.gov/32149880/
In this episode we discuss the preparations for successfully Everesting, With training we discuss periodization, cadence, and bike fit, and logistic preparations include picking the right road, nutrition, gearing, and dealing with mechanical and accident risks.
Show Notes Emma Pooley https://www.strava.com/activities/3732201691 Ronan McLaughlin https://www.strava.com/activities/3840715465 Rule set from everesting.cc
We answer your questions from the last episode on VO2max training, and, also at listener request, we look at some of last episode's Rønnestad material that got cut out.
VO2max questions include: Aspects of position like standing and TT bikes. Transfer of heart adaptations to normal cadence riding. The right cadence, pacing, and terrain for intervals, rest intervals. How Kolie would structure VO2max training for thousands of cyclists at a time. What 30/15s (and other intermittent intervals) do better than raise VO2max. Periodizing VO2max through a season. What does it take to make your training adaptations your "new normal"? Show Note No show notes. Thanks for listening!
This episode is the focal point of the previous VO2max episodes. We take the physiology from the previous episodes and use it to find easy ways to improve the effectiveness of any VO2max interval set. Ways to change your cadence, interval times, rest times, and interval intensities are discussed. Then we take apart a Ronnestad study on 30/15s and put it in context of VO2max and other fitness adaptations. We conclude with a training philosophy discussion on the physiology of true long term VO2max improvements.
Show Notes Haematological rather than skeletal muscle adaptations contribute to the increase in peak oxygen uptake induced by moderate endurance training https://pubmed.ncbi.nlm.nih.gov/26282186/ Cycling cadence alters exercise hemodynamics https://pubmed.ncbi.nlm.nih.gov/8775571/ Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training https://pubmed.ncbi.nlm.nih.gov/31977120/
In the penultimate episode of the VO2max series, we dive deep into how the heart pumps and adapts, how this stress leads to increased VO2max, and why cyclists may not want to take training cues from cross-country skiing.
Show Notes Effects of detraining on cardiovascular responses to exercise: role of blood volume https://journals.physiology.org/doi/pdf/10.1152/jappl.1986.60.1.95 Endurance athletes' stroke volume does not plateau: major advantage is diastolic function https://pubmed.ncbi.nlm.nih.gov/7808245/ Acute and Chronic Response to Exercise in Athletes: The “Supernormal Heart” https://pubmed.ncbi.nlm.nih.gov/29022255/ 
Show Notes
Three collegiate conference directors and a board president walk into a bar... hypothetically. This is what it would sound like if it were at all safe to go to a bar. We talk about our fall season cancellations, challenges faced by race promoters, predictions for spring 2021, and reactions to rumors of a Zwift nationals. In the discussion are conference directors Nick Luther of SECCC, Kyle Helson of ACCC, Kolie Moore of ECCC, and ACCC board president Laura Ann Leaton.
This episode explores how and why hemoglobin's function emerges from its structure, which makes it a critical component in the oxygen distribution chain. We also discuss the lungs, why VO2max isn't related to hematocrit, and vascular capacity for blood storage before diving into a classic phlebotomy study that ends with a question mark that hints at the central importance of the heart.
Show Notes Blood value correlations with vo2max, Figure 1 https://pubmed.ncbi.nlm.nih.gov/30549016/ Effects of detraining on cardiovascular responses to exercise: role of blood volume https://journals.physiology.org/doi/pdf/10.1152/jappl.1986.60.1.95 
Hemoglobin dissociation curve with right (Bohr) and left (Haldane) shifts.
Myoglobin vs hemoglobin O2 binding curves with approximate arterial and venous O2 pressures. Image courtesy of Robert Prince.
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