Science Archives

Category Archives for "Science"

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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Sprint Interval Training with Jerome Koral | EP#151

Sprint interval training consists of 4-7 all out efforts of typically 30 seconds, followed by 4 minutes recovery. Jerome Koral has researched this kind of training, and the results of his studies indicate that it may be one of the most under utilised types of training around, that more triathletes should tap into.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Specific sprint interval training (SIT) protocols
  • How effective is SIT at improving Time Trial performance, Time-To-Exhaustion, Maximum Aerobic Speed, and so on?
  • How do these results compare to other types of training, like traditional volume-based training or VO2max-type intervals?
  • Injury risk and other risk factors and considerations with SIT
  • The best times of the season to implement SIT
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TTS148 - Periodisation Theory_ Confronting an Inconvenient Truth with John Kiely

Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148

Triathlon periodisation and periodisation in general is tradition-driven more than evidence-led. John Kiely is a researcher on the one hand and a coach and practitioner on the other, and today he explains why periodisation is no holy grail, and certainly not backed by the scientific research.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • The flaws in the available research on periodisation, and the incorrect conclusions drawn from these flaws
  • The importance of buy-in and the psycho-emotional state of the athlete
  • How training variation and a good decision-making process beats periodisation
  • A 21st century approach to decision-making in training
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​Designing interval training part 2: Ten MORE things you have to know

Designing interval training part 2: 10 MORE things you have to know | EP#146

Do you know how to deliberately structure your interval workouts to achieve specific physiological outcomes and maximise the benefits of the hard work you put in? If not, it’s time to get started, and this episode will be your guide.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • How to manipulate long and short interval variables to optimise anaerobic energy contribution
  • How to manipulate long and short interval variables to neuromuscular and musculoskeletal load
  • Example workouts and their anaerobic and neuromuscular/musculoskeletal implications
  • How to schedule HIIT into your training program
  • The Thibault interval training model
  • Example of how an Olympic triathlete uses HIIT in her training
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TTS144 - Heart Rate Variability (HRV) - Applications and Insights in 2018 and Beyond with Marco Altini

Heart Rate Variability (HRV) – Applications and Insights in 2018 and Beyond with Marco Altini | EP#144

How should triathletes, runners, cyclists and other athletes use and apply heart rate variability (HRV) in practice, to actually improve their response to training? And what other insights are there to be gained from measuring HRV? Data scientist Marco Altini, founder of HRV4Training, has the answers.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • The main practical applications of HRV and how to use it to guide training and recovery needs
  • Short-term (daily) vs. long-term (7-day rolling average) HRV pros and cons
  • Potential drawbacks of HRV: can it cause athletes to hold back unnecessarily?
  • Additional insights made possible with daily HRV measurements and the HRV4Training app
  • The latest trends in the HRV field of research
  • The future of HRV research and HRV4Training
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TTS141 - Foam rolling_ benefits, protocol, and scientific evidence with David Behm

Foam rolling: benefits, protocol, and scientific evidence with David Behm | EP#141

Professor David Behm has published multiple studies on the topic of foam rolling. In this interview he gives a complete overview of the scientific evidence in foam rolling and its practical implications in terms of protocols, use cases and what sorts of benefits triathletes can expect from foam rolling.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • The benefits of foam rolling for triathletes and athletes in general
  • Foam rolling and its impact on range of motion and recovery
  • Protocols for foam rolling: when should you roll and how much is needed
  • Different rollers: do you really need a hard and painful roller?
  • A summary of the scientific evidence on static stretching
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