Empirical Cycling
  • Home
  • Coaching & Services
    • Coaching & Consultations
    • Testimonials
    • Contact
    • About Our Coaches
  • Results
  • Podcast
    • Podcast Episodes
    • Donate
  • Education
    • Articles & Webinars
    • Empirical Cycling Library
Podcast merch!

​Listen and subscribe:

RSS FEED
ITUNES
Soundcloud
Stitcher
Spotify
​If the episodes below don't load, turn off your ad blocker.
There are no ads.
If you think free coaching is worth a couple bucks,
​please consider a donation.
Picture

Watts Doc #46: Why Low Glycogen Training Probably Doesn't Work

10/15/2023

0 Comments

 
Empirical Cycling Podcast · Watts Doc #46: Why Low Glycogen Training Probably Doesn't Work
When it comes to glycogen, does "train low" actually work? Rory joints to co-host as we examine and dissect the existing literature, and explore the limits of knowledge on p38 MAPK signaling as it relates to aerobic performance. We go through Kolie's coaching experience with these protocols, compare to existing recommendations, discuss why you should always check someone's references, and answer your listener questions.​
​
Show Notes
Exercise Stimulates Pgc-1α Transcription in Skeletal Muscle through Activation of the p38 MAPK Pathway
Acute signalling responses to intense endurance training commenced with low or normal muscle glycogen
Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens
0 Comments

Watts Doc #45: How High Intensity Aerobic Adaptations With AMPK Do (And Don't) Work

9/4/2023

0 Comments

 
Empirical Cycling Podcast · Watts Doc #45: How High Intensity Aerobic Adaptations With AMPK Do (And Don't) Work
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.​

Show Notes
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

Marinus' email
KiloWatt Coaching IG
0 Comments

Watts Doc #10: Can Fat-Adaptive Diets Lead To Better Performance Through Glycogen Sparing?

7/21/2019

2 Comments

 
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.

Show Notes
Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance 
​https://www.physiology.org/doi/full/10.1152/japplphysiol.00813.2005
2 Comments

    Archives

    May 2025
    April 2025
    March 2025
    February 2025
    January 2025
    December 2024
    November 2024
    October 2024
    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    May 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019

    Categories

    All
    Adaptation Series
    Ai
    Antioxidants
    Athletes
    Base
    Biochemistry
    Broscience
    Calcium
    Cgm
    Concurrenttraining
    Creatine
    Ctl
    Data
    Diet
    ECcoach
    Efficiency
    Electron Transport Chain
    Fatmax
    Free Radicals
    Ftp
    Glycogen
    Heart
    Hiit
    Illness
    Interview
    Keto
    Krebscycle
    Lactate
    Low Carb
    MAP
    Metabolism
    Metabolism Series
    Milestone
    Mitochondria
    Mtor
    Musclephysiology
    Myths
    Nutrition
    Overtraining
    Over Unders
    Perspectives
    Pgc1 Alpha
    Pgc1-alpha
    Physics
    Polarized
    Psychology
    Racing
    Ramp Test
    Recovery
    RPE
    Size Principle
    Slow Component
    Sprinting
    Strength
    Studentunion
    Substrates
    Supplements
    Sweetspot
    Tapering
    Tenminutetips
    Testing
    Timecrunched
    Timetrial
    Track
    Training
    Triathlon
    Ttt
    Ultra
    Vlamax
    Vo2max
    Vo2maxseries
    Volume
    Wattsdoc
    Zones
    Zwift

    RSS Feed

Copyright © 2023
  • Home
  • Coaching & Services
    • Coaching & Consultations
    • Testimonials
    • Contact
    • About Our Coaches
  • Results
  • Podcast
    • Podcast Episodes
    • Donate
  • Education
    • Articles & Webinars
    • Empirical Cycling Library