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We asked for questions, and we got them. Kolie and Kyle answer eleven excellent questions on FTP training.
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Delving into the biochemical depths of all life, Kolie discusses chemical equilibrium, or disequilibrium, and how ATP's high energy phosphate bonds aren't really what give it the energetic potential it's known for.
Show Notes Nature, ATP definition Bioenergetics 4
Today Dr. Helson runs the numbers on how much rotating weight matters when accelerating. The answer may (or may not) surprise you.
Show Notes 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.
Show Notes High Efficiency of Type I Fibers Improves Performance https://www.ncbi.nlm.nih.gov/pubmed/8005729 The slow component of oxygen uptake during intense, sub-maximal exercise in man is associated with additional fibre recruitment https://www.ncbi.nlm.nih.gov/pubmed/14758477
In this highly anticipated episode, a scientific paper and some metabolic logic show us a simple, effective way to make your FTP training better.
Show Notes Training effect on performance, substrate balance and blood lactate concentration at maximal lactate steady state in master endurance-runners https://www.ncbi.nlm.nih.gov/pubmed/14740217 FTP Testing https://www.trainingpeaks.com/blog/the-physiology-of-ftp-and-new-testing-protocols/
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.
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
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