This is a wide ranging conversation with professional cyclist and Empirical Cycling coach Maeghan Easler. We discuss her successful race season, American vs European racing, and how improving fitness changed her training needs, along with more training and coaching topics like volume, recovery, intensity, trusting the process, individualizing, and why she prefers 7 hour rides to 8. Instead of listener questions to finish the episode, we react to your controversial training takes submitted for a now forever-lost episode.
This episode takes a long look at the mechanisms behind aerobic adaptations from high intensity exercise, starting with an early study showing how AMPK activation leads directly to mitochondrial biogenesis, followed by a recent meta-analysis showing when high intensity exercise does and doesn't lead to adaptation. We provide guidelines in terms of exercise intensity, duration, and how well trained you are. Then we give some practical takeaways, plus debunk all the ways "hacking" this adaptive signal chain don't work. Marinus Petersen of KiloWatt Coaching steps in as a guest co-host for Kyle and provides an additional perspective from his coaching experience, and his formal exercise physiology education.
Chronic activation of AMP kinase results in NRF-1 activation and mitochondrial biogenesis
Factors Influencing AMPK Activation During Cycling Exercise: A Pooled Analysis and Meta-Regression
Skeletal muscle AMPK is not activated during 2 h of moderate intensity exercise at ∼65% ?˙O2peak in endurance trained men
Carbohydrate improves exercise capacity but does not affect subcellular lipid droplet morphology, AMPK and p53 signalling in human skeletal muscle
Effect of exercise intensity and hypoxia on skeletal muscle AMPK signaling and substrate metabolism in humans
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