Science Archives

Category Archives for "Science"

TTS193 - Evidence-based supplements for triathletes and endurance athletes

Evidence-based supplements for triathletes and endurance athletes | EP#193

What dietary supplements should triathletes and endurance athletes consider using based on current evidence? We go through a recent review paper that has analysed all the current evidence to come up with clear guidelines for which supplements are potentially beneficial and which will just result in expensive pee.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Supplements used to prevent or treat nutrient deficiencies
  • Supplements (sports foods) used to provide a practical form of energy and nutrients
  • Supplements that directly improve sports performance
  • Supplements that improve performance indirectly
  • Adverse effects and antidoping rule violations from lack of quality assurance in supplement manufacturing
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TTS187 - Nitrate loading, marathons, and endurance sports science with prof. Andy Jones

Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187

Professor Andy Jones is internationally recognized for his work in academia and applied sports science. He has authored more than 280 original research and review articles, worked with the two best marathoners in history (Eliud Kipchoge and Paula Radcliffe) and is perhaps best known for his pioneering work in the use of dietary nitrate (found in e.g. beetroot) and its impact on endurance performance.

IN THIS EPISODE YOU’LL LEARN ABOUT:

  • Nitrate loading: what are the benefits and what is the proper protocol for it?
  • Can nitrate loading be done with normal beetroot juice or beetroots, or are specific supplements preferable?
  • Will we see the 2-hour marathon milestone broken soon, and what advances in running should take place for it to happen?
  • Running and endurance performance in large part comes down to three parameters: aerobic capacity (VO2max), economy, and lactate threshold. How should we train to improve these parameters?
  • The Critical Power concept and how it stacks up to Maximum Lactate Steady State.
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TTS185 - Polarised training Q&A and Mikael's perspectives part 2

Polarised training Q&A and Mikael’s perspectives part 2 | EP#185

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 part 2 of a Q&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:

  • 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
  • Differences in applying polarised training between disciplines, distances and events
  • The physiology of polarised training
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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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