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Does overtraining cause mitochondria to dysfunction? We look at data in the Flockhart study on excessive training and compare them to the headlines, a similar overtraining study using proteomics, and a published response to Flockhart. We break down mitochondrial function, what various measurement actually tell us, why your mitochondria are probably just fine, and why these studies raise more questions about mitochondria's role in overtraining (if any) than they answer. Finally, we answer your listener questions on the Flockhart study, mitochondrial function, and overtraining.
Show Notes Flockhart overtraining study (open text) Granata overtraining study (open text) Hawley and Bishop response Jeukendrup summary of Flockhart study
Flockhart main performance data
Granata normalization of mitochondrial proteins (with electron transport chain components, ATP synthase, and mitochondrial ribosomes)
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This episode answers the question: is there something unique about endurance riding that is unavailable at other intensities? After discussing "zone 2" definitions, we look at adaptations and dose relative to other training intensities, fatigue, and volume. We look at the relative necessity of endurance riding in both very low and high volume training, and answer listener questions, including if there's a lower limit for endurance pace.
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
Andy Coggan joins the podcast again to discuss everything we didn't get to in the previous episode. We get back stories behind the adaptations by training zones chart and the category and w/kg chart. We also go in depth with nitrate supplementation, vo2max training. if burning fat makes you burn more fat, if signaling studies translate to performance, and the nature of adaptation itself. There are plenty of pithy proverbs along the way.
Think your FTP is the power you can hold for 60 minutes? Think again! We dig into a classic Billat paper on time to exhaustion (TTE) and training threshold by adding time in zone. Then we discuss into the metabolic implications of these results, how they align with real world experience, and how this affects training and assessment of its effectiveness. Finally, we answer your questions as asked in Kolie's Instagram stories @empiricalcycling.
Show Notes Billat TTE paper on masters runners Introduction to TTE in WKO5 
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.
Show Notes "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 
The "creatine conveyor belt" main pathway.
The mitochondrial structure of embedded creatine kinase enzymes to aid energy buffering.
Does your training zone determine the fiber type used? Does fiber type determine aerobic or anaerobic pathways, carbs or fats? We answer these questions by looking at evidence and concepts that show that fast twitch fibers can be just as aerobically capable as slow twitch fibers, nearly as good at burning fats, and why that might be. We dissect a paper on elite cross-country skiers, and another paper on whether or not fast twitch fibers had been recruited at relatively low intensity. In-depth discussion follows on fiber type distribution, muscle mass recruitment and force availability, why endurance athletes defy the expected metabolic properties of fast twitch fibers, and why these expectations may have started with cats.
Show Notes XC Skiers paper The Muscle Fiber Profiles, Mitochondrial Content, and Enzyme Activities of the Exceptionally Well-Trained Arm and Leg Muscles of Elite Cross-Country Skiers Ramp test muscle recruitment paper Progressive metabolite changes in individual human muscle fibers with increasing work rates 
Figure 2 from XC ski paper, showing HAD and CS activity of arm and leg muscle samples against MHC1 proportion in those samples.
Figure showing metabolite changes at rest and after ramp test stages to 2 below LT (t2), 3 above LT (t3), and to exhaustion (t4).
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