Empirical Cycling
  • Home
  • Coaching & Services
    • Coaching & Consultations
    • Testimonials
    • Contact
    • About Our Coaches
  • Results
  • Podcast
    • Podcast Episodes
    • Donate
  • Education
    • Articles & Webinars
    • Empirical Cycling Library
SUBMIT A QUESTION TO THE PODCAST

​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.


​​IF YOU'RE INTERESTED IN HIRING A COACH, CLICK HERE.
Picture

Watts Doc #43: Over-Unders Are Not Special

3/12/2023

0 Comments

 
Empirical Cycling Podcast · Watts Doc #43: Over-Unders Are Not Special
The host of benefits associated with over-under workouts include improved lactate oxidation and clearance capacity, great expression of MCT enzymes, as well as improved tolerance of associated metabolic byproducts over threshold. We look at the established mechanisms behind these phenomena and find that over-unders, as well as lactate presence and oxidation itself, probably don't have a unique adaptation unavailable to other types of training. The follow-up episode, Ten Minute Tips #27, will discuss how Kolie views and programs over-under workouts, as well as alternative workouts to achieve the same ultimate effects.

Show Notes
Running intensity and lactate clearance rate study
Association of MCT1 and CS activity study (figure 4, below)
Paper on training volume and mitochondrial mass (CS activity vs volume, below)
Lactate oxidation in trained vs untrained men (Berkeley cyclists)
​Tabata study on anaerobic capacity
Picture
Picture
0 Comments

Watts Doc #40: Endurance Adaptation Is Not Substrate Oxidation

10/26/2022

0 Comments

 
Empirical Cycling Podcast · Watts Doc #40: Endurance Adaptation Is Not Substrate Oxidation
This episode breaks down the origins of endurance performance and how cells control substrate oxidation. We review a paper looking at the difference in adaptive aerobic signals when participants used significantly different amounts of fat and carbs at the same intensity. We then look at the role of mitochondria in cellular energetics, the pivotal role they play in aerobic endurance adaptations, and finally what the training implications are. Plus we answer your listener questions submitted to Kolie's Instagram.
​
Show Notes
Carbohydrate improves exercise capacity but does not affect subcellular lipid droplet morphology, AMPK and p53 signalling in human skeletal muscle

Regulation of skeletal muscle mitochondrial fatty acid metabolism in lean and obese individuals

Metabolic adaptations to short-term training are expressed early in submaximal exercise
​

Biochemical adaptations in muscle
0 Comments

Watts Doc #36: How Power Meters Make Lactate Testing Nearly Obsolete

3/4/2022

0 Comments

 
Empirical Cycling Podcast · Watts Doc #36: How Power Meters Make Lactate Testing Nearly Obsolete
Kolie makes his case that power meters are rendering lactate testing obsolete for most cyclists. After some background about lactate and why lactate testing was (and still is) historically crucial for science, we compare lactate test values in ramp and MLSS tests between individuals from an excellent but under-appreciated study. We also dig deep into more recent data, from the lactate test of a former world champion and Kolie's own surprising MLSS test, and the physiology explaining these results. We conclude with practical considerations about what threshold means, and why power meters are our best way to measure it.

Show Notes

Justification of the 4mmol/L lactate threshold
Lactate kinetics in human tissues at rest and during exercise (contains figure from episode cover art)
The maximal metabolic steady state: redefining the 'gold standard'
Alterations of the lactic acid content of the blood as a result of light exercise, and associated changes in the CO2 -combining power of the blood and in the alveolar CO2 pressure (Owles paper)
​Lactate kinetics and individual anaerobic threshold
Picture
Figure from cover art and above-linked paper: Lactate kinetics in human tissues at rest and during exercise"
Picture
World Champion lactate curve during step test with 3 minute step durations.
0 Comments

Watts Doc #17: Why We Really Make Lactate

4/6/2020

0 Comments

 
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
Picture
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.
Picture
Lactate dehydrogenase reaction and reverse reaction.
0 Comments

    Archives

    July 2025
    June 2025
    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