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This is a conversation between Kolie and epidemiologist Dr. Traci Carson, RDN and cycling coach Dr. Namrita Brooke, and MD and cycling coach Dr. Fabiano Araujo, in light of the Kristen Faulkner disqualification at Strade Bianche for wearing a continuous glucose monitor. We look at topics of whether CGMs actually confer a performance advantage, where their true utility lies, their shortcomings, thoughts on the UCI rules and Faulkner's DQ and the role of a team or dietitian, and health issues surrounding endurance athletes like RED-S and LEA.
Show Notes Traci Carson Namrita Brooke Fabiano Araujo Rouleur article The Use of Continuous Glucose Monitors in Sport Periodized Nutrition by Prediction of Glycemic Responses
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This episode goes into Kolie's philosophy on programming and structuring over/under workouts. Duration of overs and unders, intensity guidelines, additional manipulation like cadence, how to progress them, and suggestions for disciplines like CX, MTB, crits, and track. We also discuss some alternative workouts to achieve some of the same touted benefits of over/unders such as better buffering capacity, and your listener questions.
The host of benefits associated with over-under workouts include improved lactate oxidation and clearance capacity, great expression of MCT enzymes, as well as improved tolerance of associated metabolic byproducts over threshold. We look at the established mechanisms behind these phenomena and find that over-unders, as well as lactate presence and oxidation itself, probably don't have a unique adaptation unavailable to other types of training. The follow-up episode, Ten Minute Tips #27, will discuss how Kolie views and programs over-under workouts, as well as alternative workouts to achieve the same ultimate effects.
Show Notes Running intensity and lactate clearance rate study Association of MCT1 and CS activity study (figure 4, below) Paper on training volume and mitochondrial mass (CS activity vs volume, below) Lactate oxidation in trained vs untrained men (Berkeley cyclists) Tabata study on anaerobic capacity 
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