RJ Boergers and Angelo Gingerelli join for a discussion of strength training for endurance cyclists, their book "Finish Strong" as well. The episode is full of practical takeaways and in depth discussion of strength training principles.
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Finish Strong on Amazon
We begin our foray into listener-submitted training myths, looking at the largest issues with the claims, and discussing why, as always, it depends.
This episode's myths are:
1. Low cadence riding is strength training.
2. Burning more fat makes you better at burning fat.
3. You should do your base rides in the little ring.
Please reach out if you'd like to submit a training myth!
While the phosphocreatine energy system is well known for sprinting, it also has another crucial role as part of the aerobic energy system. We delve into creatine's part in not only temporal energy buffering, but spatial too, and how cells are organized to support this and how badly organisms suffer without it. Then we look at more research showing that the aerobic recovery of phosphocreatine is highly correlated with repeated sprint power, and come to some practical conclusions we can make from the research.
"Conveyor Belt" paper: Mitochondrial creatine kinase in human health and disease
Impaired voluntary running capacity of creatine kinase-deficient mice
Relationship between different measures of aerobic fitness and repeated-sprint ability in elite soccer players
The Recovery of Repeated-Sprint Exercise Is Associated with PCr Resynthesis, while Muscle pH and EMG Amplitude Remain Depressed
You're Training Too Hard For Criteriums -- Here's Why
Multidiscipline coach and former MMA fighter Matt DesRoches of Resilience Health & Performance Consulting joins Kolie for a wide ranging conversation on training, measurement and metrics, cutting weight, the physiology of cycling vs team sports, recovery and adaptation, pacing, interpreting scientific papers, noob gains, and much more.
Resilience HPC Instagram
Resilience HPC youtube channel
Can we really replace volume with intensity? We discuss the dos and don'ts of training on low volume, time crunched training, the principles that should guide you, and some tips to make sure the training time is being maximized. We touch on whether you should plan via TSS, how many hard days per week, polarized vs pyramidal and sweetspot, why and how RPE is incredibly useful, and more. Plus we answer your questions from Kolie's Instagram!
Coach Katie goes in depth with her overtraining history in both cycling and swimming. We discuss the various causes like intensity, nutrition, and sleep, and the associated symptoms, along with her recovery each time, and how this experience helps in her coaching. The episode concludes with some tips to help recognize and avoid overtraining, along with listener questions.
Ruth Winder’s National Championships Win Almost Didn’t Happen
This discussion with Namrita (PhD, RDN) centers on ride food questions like how much, when, how to adjust for early rides, races, and if protein and fat is necessary. Additional side quests include the glucose-fructose ratio, how important ride food is in the context of the day, gastric emptying rate, the effects of caffeine, solid vs liquid food, and many others.
Inside Sports Nutrition
Caffeine Ingestion With or Without Low-Dose Carbohydrate Improves Exercise Tolerance in Sedentary Adults
13C-glucose-fructose labelling reveals comparable exogenous CHO oxidation during exercise when consuming 120 g/h in fluid, gel, jelly chew or co-ingestion
Feeding Tolerance, Glucose Availability, and Whole-Body Total Carbohydrate and Fat Oxidation in Male Endurance and Ultra-Endurance Runners in Response to Prolonged Exercise, Consuming a Habitual Mixed Macronutrient Diet and Carbohydrate Feeding During Exercise
Effects of supplementing with an 18% carbohydrate-hydrogel drink versus a placebo during whole-body exercise in −5 °C with elite cross-country ski athletes: a crossover study
Kolie and Kyle discuss the mental and physical aspects of going into an FTP test and add some perspective on nerves, rest, and softening blows to the ego. Then three alternative RPE or data based, submaximal methods are discussed. We also touch on tests that go too well and how to adjust to realistic numbers for training, and why it's better to be consistent than play whack-a-mole with occasional good days.
CTS coach Adam Pulford shares his thoughts on the ins and outs of recovery and how crucial it is. Topics including signs you need a rest week, how often you should take one, rest week structure, if sprints are okay during a recovery day, and the benefits of apple picking.
Adam's CTS Bio
In this ground-breaking, tell-all episode, Kolie needles Kyle before he pulls at a thread, and Kyle's yarn untangles the skein of reality and explains how you can use the underlying fabric of the universe to bring your cycling performance to the next level.