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This episode is the focal point of the previous VO2max episodes. We take the physiology from the previous episodes and use it to find easy ways to improve the effectiveness of any VO2max interval set. Ways to change your cadence, interval times, rest times, and interval intensities are discussed. Then we take apart a Ronnestad study on 30/15s and put it in context of VO2max and other fitness adaptations. We conclude with a training philosophy discussion on the physiology of true long term VO2max improvements.
Show Notes Haematological rather than skeletal muscle adaptations contribute to the increase in peak oxygen uptake induced by moderate endurance training https://pubmed.ncbi.nlm.nih.gov/26282186/ Cycling cadence alters exercise hemodynamics https://pubmed.ncbi.nlm.nih.gov/8775571/ Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training https://pubmed.ncbi.nlm.nih.gov/31977120/
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In the penultimate episode of the VO2max series, we dive deep into how the heart pumps and adapts, how this stress leads to increased VO2max, and why cyclists may not want to take training cues from cross-country skiing.
Show Notes Effects of detraining on cardiovascular responses to exercise: role of blood volume https://journals.physiology.org/doi/pdf/10.1152/jappl.1986.60.1.95 Endurance athletes' stroke volume does not plateau: major advantage is diastolic function https://pubmed.ncbi.nlm.nih.gov/7808245/ Acute and Chronic Response to Exercise in Athletes: The “Supernormal Heart” https://pubmed.ncbi.nlm.nih.gov/29022255/ 
The slow component of vo2max is often mentioned but seldom discussed. We take a deep dive into the nature of the slow component, including thermodynamics, fiber type, and the size principle.
Show Notes Cycling efficiency is related to the percentage of type I muscle fibers https://www.ncbi.nlm.nih.gov/pubmed/1501563 Muscle fiber recruitment and the slow component of O2 uptake: constant work rate vs all out sprint exercise https://www.ncbi.nlm.nih.gov/pubmed/21160059
In the first episode in a VO2max series, we take a deep dive into why VO2max power, or maximal aerobic power (MAP), is not a simple number that can be found in a simple test. We discuss the history, physiological, and methodological underpinnings of ramp tests and what makes them flawed, and what some people have done to try and account for these. Additional methods of MAP testing and tracking and their drawbacks are discussed. We conclude with some practical advice for ways to monitor improvements your own VO2max.
Podcast Notes Adami study on ramp rates https://link.springer.com/article/10.1007%2Fs00421-013-2705-9 Second study on longer ramp rates https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6066218/ Coggan blog post on estimating VO2max power http://www.trainingandracingwithapowermeter.com/2010/06/how-to-estimate-vo2max-using-power.html Pinot & Grappe VO2max model https://www.fredericgrappe.com/wp-content/uploads/2014/07/MAP.pdf
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 
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.
Lactate dehydrogenase reaction and reverse reaction.
Kolie and Kyle look at the relationship between FTP and VO2max. We use data from a classic paper that calls into question the validity of a long-standing testing protocol in the scientific literature, which is still in use today.
Show Notes Determinants of Endurance In Well Trained Cyclists https://www.ncbi.nlm.nih.gov/pubmed/3403447 Selection of Papers Investigating Assigning % VO2max Test Protocol Exercise at given percentages of VO2max: heterogeneous metabolic responses between individuals. https://www.ncbi.nlm.nih.gov/pubmed/19230766 Effect of training status and relative exercise intensity on physiological responses in men. https://www.ncbi.nlm.nih.gov/pubmed/10994919/ Is determination of exercise intensities as percentages of VO2max or HRmax adequate? https://www.ncbi.nlm.nih.gov/pubmed/10487378 Effects of prolonged exercise at a similar percentage of maximal oxygen consumption in trained and untrained subjects. https://link.springer.com/article/10.1007/BF00868074 |
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