In this first extended Ten Minute Tips, Kyle uses the extra time well to review his strategies to effectively read, digest, and understand any scientific paper. If you read papers along with us for the Watts Doc episodes, this may be a good playbook to pull from.
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Cover art on this is an example of "data massage" as mentioned in the episode.

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/​

​To celebrate 100k podcast listens, we asked for questions on r/velo and we got some great ones! This is a wide ranging and fun episode that covers how Kolie and Kyle feel about steady z3 rides, whether anaerobic capacity or FTP is the limiter, a few controversial training opinions, lifting, sprinting, the indoor equivalent to outdoor, and many other things.

In this extra long episode of Ten Minute Tips, Kolie shares the why and how of his two favorite technique drills to perfect your sprint. Newton's third law and learning to relax means big gears, little gears, and big power!

In the next installment of what is definitely not Squatober, Kyle discusses bar placement in he back squat, and finding the right foot position and stance for your squat.

In this Ten Minute Tips series that we will not call Squatober, Kyle shares his wisdom from many decades of lifting heavy weights. This episode focuses on proper breathing technique to move big weights, and 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
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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!