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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.
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Show Notes Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/28834797 XKCD Skittles https://xkcd.com/882/ P-values https://xkcd.com/1478/
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.
Show Notes Vitamin C exhibits pro-oxidant properties https://www.ncbi.nlm.nih.gov/pubmed/9560150 Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans: a double-blind, randomised, controlled trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4001759/ Antioxidant supplementation does not alter training adaptation https://www.ncbi.nlm.nih.gov/pubmed/20019626
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.
Show Notes Determinants of Endurance In Well Trained Cyclists https://www.ncbi.nlm.nih.gov/pubmed/10668757 Type IIx myosin heavy chain transcripts are expressed in type IIb fibers of human skeletal muscle. https://www.ncbi.nlm.nih.gov/pubmed/7545970 Interrelationships between muscle fibre type, substrate oxidation and body fat. https://www.ncbi.nlm.nih.gov/pubmed/10490806 The Muscle Fiber Profiles, Mitochondrial Content, and Enzyme Activities of the Exceptionally Well-Trained Arm and Leg Muscles of Elite Cross-Country Skiers https://www.frontiersin.org/articles/10.3389/fphys.2018.01031/full
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.
Show Notes Homemade Hydration Recipe
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
The last month before your cyclocross season is a crucial one. In the new Ten Minute Tips series, Kolie looks at the elements of training you may want to incorporate to get a strong start to your season. Included are key workout types, how to manage intensity, incorporating running, and mixing technique work into training rides. Includes three example workouts.
Show Notes Example Workouts:
We talk to Empirical Cycling athlete Emma Edwards for an in-depth race report about the 2019 Cascade Classic, where she was racing with Amy D Foundation. We talk about her top 10 on the GC, the gods of mechanicals, what it's like racing against TWENTY20, and her bike's gremlin... just don't get it wet, somehow, in the Pacific northwest.
Watts Doc #10: Can Fat-Adaptive Diets Lead To Better Performance Through Glycogen Sparing?7/21/2019
One of the theorized benefits of low carb or ketogenic diets for cyclists is that it spares glycogen so it can be used when needed most. Kolie and Kyle walk through a paper investigating this question. They then discuss the upsides and downsides and potential utility of fat-adaptive diets in daily training.
Show Notes Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance https://www.physiology.org/doi/full/10.1152/japplphysiol.00813.2005
The podcast's first deep dive into muscle physiology, we look at a study on weight lifting while endurance training vs just endurance training, with a surprising result. From here we talk about the size principle, which you're using a lot more often than you think.
Show Notes Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists https://www.ncbi.nlm.nih.gov/pubmed/21362056 |
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