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Continuing the VO2max series, we take such a close look into the Fick equation we only cover one of its terms: the arterial-venous O2 difference.
We break apart the factors that affect diffusion of oxygen into our muscles, limiters of oxygen utilization, and whether these factors are trainable to potentially improve VO2max. Show Notes Determinants of endurance in well trained cyclists https://pubmed.ncbi.nlm.nih.gov/3403447/ Hemodynamic adaptations to exercise https://pubmed.ncbi.nlm.nih.gov/3993550/ One-legged endurance training: leg blood flow and oxygen extraction during cycling exercise https://pubmed.ncbi.nlm.nih.gov/22059600/ 
The Fick Equation:
VO2 = Cardiac Output (A-V O2 difference) Rate of diffusion for a gas across capillary wall: Flux=[DA(C1−C2)]/T 
Fick's first law
Fick's second law
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The slow component of vo2max is often mentioned but seldom discussed. We take a deep dive into the nature of the slow component, including thermodynamics, fiber type, and the size principle.
Show Notes Cycling efficiency is related to the percentage of type I muscle fibers https://www.ncbi.nlm.nih.gov/pubmed/1501563 Muscle fiber recruitment and the slow component of O2 uptake: constant work rate vs all out sprint exercise https://www.ncbi.nlm.nih.gov/pubmed/21160059
In the first episode in a VO2max series, we take a deep dive into why VO2max power, or maximal aerobic power (MAP), is not a simple number that can be found in a simple test. We discuss the history, physiological, and methodological underpinnings of ramp tests and what makes them flawed, and what some people have done to try and account for these. Additional methods of MAP testing and tracking and their drawbacks are discussed. We conclude with some practical advice for ways to monitor improvements your own VO2max.
Podcast Notes Adami study on ramp rates https://link.springer.com/article/10.1007%2Fs00421-013-2705-9 Second study on longer ramp rates https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6066218/ Coggan blog post on estimating VO2max power http://www.trainingandracingwithapowermeter.com/2010/06/how-to-estimate-vo2max-using-power.html Pinot & Grappe VO2max model https://www.fredericgrappe.com/wp-content/uploads/2014/07/MAP.pdf
Lactate remains a misunderstood molecule, and popular experts still don't have a full understanding of where it comes from or why. In this episode, Kolie explains the basic biochemical context of lactate, where it really comes from, and why we make it at rest and during exercise. You will come away from this episode with a good understanding of how enzymes catalyze reactions, the importance of always making lactate, and the kinds of things that cause demand on glycolysis.
Podcast Notes Metabolic pathway map http://biochemical-pathways.com/#/map/1 BRENDA database entry for human LDH https://www.brenda-enzymes.org/enzyme.php?ecno=1.1.1.27&Suchword=&reference=&UniProtAcc=&organism%5B%5D=Homo+sapiens 
Michaelis-Menten enzyme kinetics (first order). Km is the substrate concentration at 50% maximum enzyme velocity. LDH displays lower Km for pyruvate than lactate, therefore greater specificity.
Lactate dehydrogenase reaction and reverse reaction.
Today we discuss the global COVID-19 pandemic and its impact on cyclists. We start with basic virology and why it's through this understanding that we recommend even healthy people take extreme precautions. Then address group rides, and things to consider for your current training or re-planning your 2020 season for races that may or may not happen.
Show Notes Background on corona viruses https://virologyj.biomedcentral.com/articles/10.1186/s12985-019-1182-0 How long COVID-19 lives on various surfaces https://hub.jhu.edu/2020/03/20/sars-cov-2-survive-on-surfaces/ Homemade masks, efficacy and breathability https://www.researchgate.net/publication/258525804_Testing_the_Efficacy_of_Homemade_Masks_Would_They_Protect_in_an_Influenza_Pandemic Analysis of early outbreak in Lombardia https://arxiv.org/abs/2003.09320
We asked for questions, and we got them. Kolie and Kyle answer eleven excellent questions on FTP training.
Delving into the biochemical depths of all life, Kolie discusses chemical equilibrium, or disequilibrium, and how ATP's high energy phosphate bonds aren't really what give it the energetic potential it's known for.
Show Notes Nature, ATP definition Bioenergetics 4
Today Dr. Helson runs the numbers on how much rotating weight matters when accelerating. The answer may (or may not) surprise you.
Show Notes Rotating weight google doc
Whether we should pace endurance rides by heart rate or power is a training question where the usual answers lack sufficient depth. In this episode we provide enough context, and an alternative, that you might find the right style of riding for yourself.
Show Notes High Efficiency of Type I Fibers Improves Performance https://www.ncbi.nlm.nih.gov/pubmed/8005729 The slow component of oxygen uptake during intense, sub-maximal exercise in man is associated with additional fibre recruitment https://www.ncbi.nlm.nih.gov/pubmed/14758477
In this highly anticipated episode, a scientific paper and some metabolic logic show us a simple, effective way to make your FTP training better.
Show Notes Training effect on performance, substrate balance and blood lactate concentration at maximal lactate steady state in master endurance-runners https://www.ncbi.nlm.nih.gov/pubmed/14740217 FTP Testing https://www.trainingpeaks.com/blog/the-physiology-of-ftp-and-new-testing-protocols/ |
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