After some background information on what redox state means for exercise and your mitochondria, we look at some experiments linking various intensities of exercise to adaptations. Then we look at where these signals overlap with dieting and rest, and tie these into advice and realistic expectations for training, recovery, and nutrition. We also answer your listener questions on RED-S, measuring recovery, exercise intensity, and more.
Review papers on fluorescence measurement and redox adaptations
Mitochondrial function in vivo evaluated by NADH fluorescence: from animal models to human studies
NAD+/NADH and skeletal muscle mitochondrial adaptations to exercise
Main podcast study
Nuclear SIRT1 activity, but not protein content, regulates mitochondrial biogenesis in rat and human skeletal muscle
Frequently referenced study linking SIRT activation to mitochondrial biogenesis (not mentioned in episode)
Sirtuin 1 (SIRT1) Deacetylase Activity Is Not Required for Mitochondrial Biogenesis or Peroxisome Proliferator-activated Receptor-γ Coactivator-1α (PGC-1α) Deacetylation following Endurance Exercise*
Empirical Cycling coaches Kolie and Rory sit down for an in-depth discussion of the 5 most common reasons that they see for a fitness plateaus. Touched on are reasonable expectations for fitness progression, fatigue management, options for overcoming plateaus, and situations where it's out of your control.
This is an in-depth discussion on weight loss diets for endurance athletes, with Dr. Namrita Brooke. The conversation includes guidelines on finding the right starting point and how to adjust energy intake, avoiding crash diets, performance expectations and markers when dieting, the effect of off-bike activity, and reasonable loss rates. We also discuss energy balance vs hormones, demonizing food groups and the role of each macronutrient, the best times of year to lose weight, and your listener questions on diet aids, recomp diets, calorie estimates from wearables, finding a good performance dietitian, and more.
Inside Sports Nutrition Instagram
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
One of the theorized benefits of low carb or ketogenic diets for cyclists is that it spares glycogen so it can be used when needed most. Kolie and Kyle walk through a paper investigating this question. They then discuss the upsides and downsides and potential utility of fat-adaptive diets in daily training.
Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance