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.

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

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

​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​

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.