Category: Glycogen

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

10/15/2023

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

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

9/4/2023

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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

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

7/21/2019

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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

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

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

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

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