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This episode begins a series on metabolism with the process of oxidizing fatty acids for energy, and why the process is anaerobic. We also discuss fats vs lipids, different types of fatty acids, and take a deep dive into the periodic table to explain why oxygen loves electrons so much.
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This episode looks at some cellular mechanisms of how HIT training leads to adaptation, or maybe doesn't. Ryanodine receptors, free radicals, calcium, the size principle, fluorescent mouse muscles, and more!
Show Notes Ryanodine receptor fragmentation and sarcoplasmic reticulum Ca2+ leak after one session of high-intensity interval exercise https://www.pnas.org/content/112/50/15492 High-Intensity Interval Training Shock Microcycle for Enhancing Sport Performance: A Brief Review https://journals.lww.com/nsca-jscr/Fulltext/2020/04000/High_Intensity_Interval_Training_Shock_Microcycle.39.aspx
This episode compares several types of steady state endurance training to the ability to perform repeated efforts above threshold and sprints. It outlines some of the science behind the different adaptations, training strategies to improve your ability, and suggested methods to track this specific type of fitness.
Show Notes https://www.trainingpeaks.com/blog/youre-training-too-hard-for-criteriums-heres-why/
This episode revisits FTP testing. We look at the progressions outlined in the 2018 FTP testing article, intensity domains, FTP, heart rate, and critical power, ramp tests, and defining terms in the sciences. We also look at "training ruts" and their effects on open-ended FTP tests, and methods to avoid those ruts. The podcast concludes with discussing definitions of various thresholds in the scientific literature.
Show Notes FTP testing article https://www.trainingpeaks.com/blog/the-physiology-of-ftp-and-new-testing-protocols/ "Gray Zone" paper https://pubmed.ncbi.nlm.nih.gov/32149880/
In this episode we discuss the preparations for successfully Everesting, With training we discuss periodization, cadence, and bike fit, and logistic preparations include picking the right road, nutrition, gearing, and dealing with mechanical and accident risks.
Show Notes Emma Pooley https://www.strava.com/activities/3732201691 Ronan McLaughlin https://www.strava.com/activities/3840715465 Rule set from everesting.cc
We answer your questions from the last episode on VO2max training, and, also at listener request, we look at some of last episode's Rønnestad material that got cut out.
VO2max questions include: Aspects of position like standing and TT bikes. Transfer of heart adaptations to normal cadence riding. The right cadence, pacing, and terrain for intervals, rest intervals. How Kolie would structure VO2max training for thousands of cyclists at a time. What 30/15s (and other intermittent intervals) do better than raise VO2max. Periodizing VO2max through a season. What does it take to make your training adaptations your "new normal"? Show Note No show notes. Thanks for listening!
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/
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/
This episode explores how and why hemoglobin's function emerges from its structure, which makes it a critical component in the oxygen distribution chain. We also discuss the lungs, why VO2max isn't related to hematocrit, and vascular capacity for blood storage before diving into a classic phlebotomy study that ends with a question mark that hints at the central importance of the heart.
Show Notes Blood value correlations with vo2max, Figure 1 https://pubmed.ncbi.nlm.nih.gov/30549016/ 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
Continuing the VO2max series, we take such a close look into the Fick equation we only cover one of its terms: the arterial-venous O2 difference.
We break apart the factors that affect diffusion of oxygen into our muscles, limiters of oxygen utilization, and whether these factors are trainable to potentially improve VO2max. Show Notes Determinants of endurance in well trained cyclists https://pubmed.ncbi.nlm.nih.gov/3403447/ Hemodynamic adaptations to exercise https://pubmed.ncbi.nlm.nih.gov/3993550/ One-legged endurance training: leg blood flow and oxygen extraction during cycling exercise https://pubmed.ncbi.nlm.nih.gov/22059600/
The Fick Equation:
VO2 = Cardiac Output (A-V O2 difference) Rate of diffusion for a gas across capillary wall: Flux=[DA(C1−C2)]/T |
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