We asked for questions, and we got them. Kolie and Kyle answer eleven excellent questions on FTP training.
Today Dr. Helson runs the numbers on how much rotating weight matters when accelerating. The answer may (or may not) surprise you.
Rotating weight google doc
Whether we should pace endurance rides by heart rate or power is a training question where the usual answers lack sufficient depth. In this episode we provide enough context, and an alternative, that you might find the right style of riding for yourself.
High Efficiency of Type I Fibers Improves Performance
The slow component of oxygen uptake during intense, sub-maximal exercise in
man is associated with additional fibre recruitment
In this highly anticipated episode, a scientific paper and some metabolic logic show us a simple, effective way to make your FTP training better.
Training effect on performance, substrate balance and blood lactate concentration at maximal lactate steady state in master endurance-runners
This episode takes a look at things like power output and when we might find differences in training response. Most energy systems are touched on along with quick insights that will be expanded on in upcoming podcast episodes.
Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis.
Oxygen is corrosive, but we need it for life and exercise. This episode looks at how free radicals are made in the body, their role in adaptation to endurance exercise, and the body's natural defense mechanisms.
Vitamin C exhibits pro-oxidant properties
Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans: a double-blind, randomised, controlled trial
Antioxidant supplementation does not alter training adaptation
The episode starts off with a primer on parts of muscle needed for contraction and how these relate to different methods of fiber typing (there's more than one!). We finish our look at a classic paper on cycling physiology and its sections on fiber type and substrate use. Then a paper on cross country skiers throws a bag of monkey wrenches into decades of established fiber type paradigms.
Determinants of Endurance In Well Trained Cyclists
Type IIx myosin heavy chain transcripts are expressed in type IIb fibers of human skeletal
Interrelationships between muscle fibre type, substrate oxidation and body fat.
The Muscle Fiber Profiles, Mitochondrial Content, and Enzyme Activities of the Exceptionally Well-Trained Arm and Leg Muscles of Elite Cross-Country Skiers
Do companies really make the best hydration mixes? They do, kind of, but they're expensive. It's difficult to adjust their mixes to flavor and your unique needs. This episode goes through a homemade drink mix that will probably hydrate you better, and definitely for cheaper, than anything on the market today.
Homemade Hydration Recipe