Science Archives

Category Archives for "Science"

TTS181 - Endurance sports nutrition_ state of the art in 2019 with prof. John Hawley

Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181

Professor John Hawley is one of the leading researchers in the world on sports nutrition, the interaction between exercise and diet on fat and carbohydrate regulation, and the cellular and molecular basis of endurance sports adaptations. He gives us a complete update on what we actually know as of today about endurance sports nutrition, and where evidence is still lacking.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Nailing the basics of endurance sports nutrition – what’s most important to consider and get right?
  • Getting clear on commonly misunderstood terminology in the field of nutrition
  • Beyond the basics: the impact on endurance performance of manipulating carbohydrate availability, nutrition periodisation, and day to day diet
  • Fat, carbs, and their impact on inflammation and recovery, insulin response, and body composition
  • How do elite endurance athletes actually eat?
  • Common myths about and mistakes amateur athletes make with nutrition
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TTS179 - Nike Vaporfly 4% - can these shoes really make you run faster_ with Wouter Hoogkamer

Nike Vaporfly 4% – can these shoes really make you run faster? with Wouter Hoogkamer | EP#179

The Nike Vaporfly 4% running shoes are supposed to improve running economy by 4%. Wouter Hoogkamer, PhD, is one of the researchers who found out that this improvement is actually legit. What’s more, he has researched how much faster that improvement in running economy could make you. In today’s episode we discuss the Vaporfly 4% shoes, running shoes in general, running economy, breaking two hours for the marathon, and more.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • The Nike Vaporfly 4% shoes, and how Wouter and his colleagues at the University of Colorado verified that they can reduce the energetic cost of running a given speed by 4%.
  • Running economy, and how improvements in it translates to improvements in speed. Slower runners may benefit more from the 4% shoes than faster runners.
  • Footwear in general, and the tradeoff between cushioning (which is good for running economy) and weight (which is bad for running economy)
  • The impact of drafting in running – how much energy can it save you?
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TTS178 - Polarised training Q&A and Mikael's thoughts and perspective

Polarised training Q&A and Mikael’s thoughts and perspective | EP#178

An in-depth discussion and Q&A session on the ins and outs and dos and don’ts of polarised training for triathletes and endurance athletes in general. This episode is a follow-up to the extremely popular interview with the godfather of polarised training, Dr. Stephen Seiler in EP#177.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Personal case examples from Mikael Eriksson’s and Stephen Seiler’s training and resulting performance improvements
  • Common objections to polarised training
  • How can polarised training apply to age-group triathletes?
  • Polarised training for beginner athletes, masters athletes, and for longevity and health (rather than performance)
  • Periodisation with polarised training
  • How to execute low-intensity workouts correctly
  • How to execute high-intensity workouts correctly
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TTS177 - Polarised training with Stephen Seiler, PhD

Polarised training with Stephen Seiler, PhD | EP#177

Stephen Seiler, PhD, is known for his research on how elite endurance athletes actually train. In this research, he discovered that most endurance athletes spend the majority of their training time (~90%) at very low intensities (below the first lactate/ventilatory threshold) with most of the remainder of the training time spent at high intensities (above the second lactate/ventilatory threshold), with little time spent in between. This training intensity distribution has become popularised and known as ‘polarised training’.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • What is polarised training, and what is the evidence behind it?
  • Polarised training and “pyramidal training” – the nuances of training for different kinds of endurance sports and events
  • Does polarised training work for time-limited age group triathletes?
  • How to set up your training zones and intensities correctly (and the dangers of short-cutting FTP-tests)
  • Triathlon-specific considerations with polarised training
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TTS176 - The top-5 challenges for masters athletes and how to overcome them - Bo Falck Hansen, PhD (1)

The top-5 challenges for masters athletes and how to overcome them – Bo Falck Hansen, PhD | EP#176

Bo Falck Hansen, PhD, is a researcher and cycling coach with a special interest in training and performance for the aging athlete. He describes the top-5 challenges that masters athletes in triathlon and other endurance sports face, and how to tackle them.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Reducing the rate of decline in aerobic capacity (VO2max) with the right kind of endurance training
  • Reducing the rate of loss of lean muscle mass with the right kind of strength training.
  • Reducing the impact of the insulin response while still making sure you perform in training and racing with periodised carbohydrate intake.
  • Maintaining flexibility, coordination, and balance.
  • Having the right attitude to aging
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TTS169 - FTP, VO2max and VLaMax_ what triathletes need to know with Sebastian Weber

FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169

Sebastian Weber is a sports scientist and highly successful coach, in both professional sports (having worked with athletes like Peter Sagan, Tony Martin, and André Greipek) and with age-group endurance athletes. He is also the co-founder of the physiological performance software INSCYD. One of the important factors for his success is his knowledge about exercise physiology and metabolism. Today, he shares this knowledge with us so that you too can benefit from it and become a faster triathlete.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • What is FTP (Functional Threshold Power), why does it even exist, and how can you train to improve it?
  • The only two variables that can be changed to improve FTP: VO2max (Aerobic Capacity) and VLaMax (glycolytic capacity).
  • Why you need to focus on changing VO2max and/or VLaMax, and NOT FTP itself, if you want to improve your FTP.
  • How to train to increase VO2max to increase FTP.
  • How to train to decrease VLaMax to increase FTP.
  • How VO2max and VLaMax determine your fat and carb oxidation at any intensity (including submaximal intensities)
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TTS167 - Balancing the art and the science of endurance training with Susan Sotir

Balancing the art and the science of endurance training with Susan Sotir, PhD | EP#167

Susan Sotir coaches with Breakthrough Performance Coaching, has a PhD in Sport and Exercise Psychology and is an assistant professor at Springfield College. We discuss the importance of balancing the art and science of coaching to develop better athletes, and how leaning to heavily on one side can be costly if you’re after improved performance.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Why and how to balance the art and science of coaching or triathlon training for the self-coached athlete
  • Individuality, and why research findings should never be generalised directly to the individual athlete without a good knowledge of the context of this particular athlete
  • How lab testing can massively beneficial in optimising and individualising an athlete’s training, when we apply both the art and science of coaching to their training
  • How to read research papers the right way, and conduct a critical analysis of the findings within
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TTS162 - How to use HRV to measure and manage Total Load with Simon Wegerif

How to use HRV to measure and manage Total Load with Simon Wegerif | EP#162

Simon Wegerif is the founder of ithlete, a company that creates sensors and apps related to heart rate variability (HRV). He discusses how triathletes and endurance athletes can use HRV to measure and manage total load – the sum of various different kinds of stress on the body, including mental and physical.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • What is total load, and how is it relevant for triathlon training?
  • What is the relation between HRV and total load?
  • How do we know how much we can or should train, given all the stressors in our lives outside of training?
  • Does stress really equal stress, no matter the source of that stress?
  • How can age-group triathletes practically use HRV to measure and manage total load?
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TTS160 - Heat, humidity, wind, and slush drinks_ cool down your body to go harder for longer with Andrew Buckrell

Heat, humidity, wind, and slush drinks: cool down your body to go harder for longer with Andrew Buckrell | EP#160

Andrew Buckrell, co-founder of STAC, discusses heat. Our bodies do a great amount of work to get rid of excess heat generated when training, and strategies for maximising the body’s ability to get rid of heat, and minimising heat build-up in the first place, are critical for optimal endurance performance.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • How much heat does our bodies generate in triathlon and how does that impact performance.
  • The effect of ambient temperature
  • The effect of speed and air flow
  • The effect of sweating and humidity
  • Strategies for minimising or reducing heat buildup in racing
  • Strategies for minimising or reducing heat buildup in training
  • What’s the deal with slush drinks?
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TTS159 - Non-functional overreaching with Cyril Schmit (1)

Non-functional overreaching with Cyril Schmit | EP#159

Cyril Schmit, PhD, discusses non-functional overreaching for triathletes and endurance athletes. What is it, how can we identify it and prevent it and what are the biggest risk factors for it.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • What is non-functional overreaching, and how is it different from overtraining syndrome.
  • How can it be identified using subjective and objective markers?
  • How can it be prevented?
  • What are the roles of training volume and intensity in causing non-functional overreaching?
  • How important is the role of factors outside of training (life stress) in causing non-functional overreaching?
  • The relation between heart rate and non-functional overreaching.
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