Shownotes

Gabriele's background

03:12 -

• I recently completed my PhD in Exercise and Sports Science at the University of Genoa, with my final year spent in Auckland, New Zealand. My academic focus has always been centred around exercise and sports, particularly endurance sports, with a special emphasis on road cycling.
• Throughout my PhD, I worked extensively to understand the physiological determinants of road cycling across various age categories, including U19, U23, and professional levels.
• My research aimed to describe and analyse the training strategies employed by successful cyclists, particularly those who secured top-five or top-three finishes in major events like the Italian Tour de France.
• In addition to my academic pursuits, I have been working as a coach for cyclists. For the past two years, I have also been actively sharing scientific information through social media and my online platform, which I’ve named "Knowledge is Know".
• This platform is a medium where I disseminate insights related to endurance sports, particularly road cycling.
• During the final year of my PhD in Auckland, I delved deeper into exercise physiology, specifically focusing on durability.
• My research in this area was centred on understanding the physiological aspects that contribute to durability, particularly how fatigue resistance is maintained during prolonged exercise.
• This has been a significant area of exploration, as it’s crucial for endurance sports like road cycling.

How top Grand Tour cyclists train

06:38 -

• In this study, I focused on analysing the training characteristics of top-performing road cyclists, specifically those who finished in the top five of the Giro d'Italia and the Tour de France.
• The idea was to explore their training data in a more detailed manner, rather than just looking at annual data, which is often the norm in published scientific studies.
• My goal was to understand the week-by-week and day-by-day management of training load, recovery, and other key training characteristics that contributed to their success.
• The study design involved retrospectively observing the training data of these cyclists, spanning their entire preparation period for the grand tours.
• For the Giro d'Italia, this period was from the end of November or the beginning of December until May, while for the Tour de France, it extended from December until July.
• The timeframe we examined varied depending on the cyclist but broadly covered the years from 2015 to 2020.
• One of the primary findings was the high volume of low-intensity training, which is a well-known feature of successful endurance athletes.
• We defined low intensity as training below 85% of Functional Threshold Power (FTP), and it was observed that 80-90% of the total training time was spent at this intensity level.
• This was a common pattern across all the cyclists we studied, reinforcing the importance of low-intensity work in endurance sports.
• When we looked at the periodization patterns—how training was structured over time—two main patterns emerged. The first was race-based block periodization.
• Before the key grand tours, cyclists participated in one-week preparation races. These races represented a significant increase in both intensity and volume compared to regular training weeks, with intensity levels increasing by approximately 30%.
• The second pattern observed during non-race weeks was a classic linear periodization model, where cyclists progressively built volume with low-intensity training and then gradually increased intensity as they approached the goal race.
• In the final part of the study, we examined the day-by-day periodization patterns, focusing on how cyclists managed their microcycles (weekly training) and individual training sessions.
• Interestingly, unlike other endurance sports like running or swimming, where intensity and volume are often separated into different sessions, cyclists tended to combine both within the same sessions.
• For instance, they would have training days with four hours of work that included both high volume and high intensity, rather than splitting them into separate sessions.

Altitude training

15:01 -

• In my research, I found significant variations in how cyclists approached altitude training. About 75% of the cyclists I analysed incorporated altitude training into their preparation. T
• hey typically followed a classic altitude training regimen, which involved attending training camps two to three times during their entire preparation period, with each camp lasting about two to three weeks.
• On average, these training camps were held at altitudes around 2,000 metres above sea level.
• However, I also observed that some cyclists, particularly those from South America who are altitude natives, trained at even higher altitudes.
• They conducted their altitude training at elevations exceeding 2,500 metres, with some going as high as 3,000 metres above sea level. I found this particularly interesting because it highlights the diverse approaches within the cycling community.
• On the other hand, some cyclists did not engage in any altitude training at all. This lack of a uniform strategy among cyclists was quite noticeable and underscores the varied methods used within the sport.

Training patterns

16:36 -

• During the initial phase of preparation, when the intensity was lower, it was challenging to identify a clear pattern in the training regimen.
• There wasn’t a consistent cycle, such as two days of hard training followed by one day of recovery, or anything similar. However, as the preparation moved into the second phase, where the intensity increased and training became more specific, a distinct pattern started to emerge.
• Typically, it consisted of two days of intense training followed by one or two days of recovery. This cycle repeated itself, with no instances of three or four consecutive days of hard training.
• The consistent pattern of two days of high intensity followed by recovery days became more evident as the training intensity ramped up in the latter part of the preparation.

Preparation races

18:15 -

• When it comes to preparing for high-intensity stages, especially one-week stage races, there's a noticeable variation among cyclists. Typically, cyclists perform two or three of these one-week stage races in their preparation phase.
• These races consist of several consecutive hard days, where both the total workload and the time spent at high intensity are significantly high.
• For instance, during these one-week stage races, they might have five to eight consecutive days of rigorous training.
• I find this approach to be quite interesting, as it resembles a concept known as block periodisation or "crash micro-cycles" used in controlled training studies.
• These studies have shown that this type of organisation can benefit performance, and I see a parallel in how these one-week stage races are scheduled.
• It's as though the race calendar is structured in a way that mimics the benefits observed in these training studies, which could be a strategic move for enhancing performance.
• Moreover, I believe there are additional benefits to this approach. Racing intensifies the psychological drive to push harder, particularly on race days.
• As a professional cyclist, racing is not just about physical exertion—it's also about the mental challenge and the motivation to win. On race days, when the stakes are high, it's easier to push yourself to your limits, which might not always be the case during regular training sessions.
• This heightened motivation during races can lead to more effective high-intensity efforts, further supporting the benefits of this racing and training strategy.

Knowledge is Watts

21:48 -

• About two years ago, I published my first scientific papers in reputable journals, and initially, I was excited about the achievement.
• However, I quickly realised that these publications weren't reaching a broad audience. The language and structure of scientific papers are often complex and difficult for people outside the field to understand.
• This made me feel that something was missing. I noticed that in other areas, like strength training and nutrition, some people were doing a great job of simplifying complex scientific information for a general audience.
• Inspired by this, I decided to try a similar approach to make scientific research more accessible to everyone.
• This led me to start creating infographics, which I began sharing on social media platforms like Instagram and X.
• At first, the response was mixed—some people liked them, while others were indifferent—but I kept at it because I was also learning a lot through the process. The information I was distilling into these infographics was directly applicable to my own research, which kept me motivated.
• Over time, my social media presence began to grow, and about three or four months ago, I noticed an increased demand for more in-depth content. People were engaging with the infographics, but they wanted more context and detail.
• In response, I created a newsletter and a platform on Substack, where I could provide more comprehensive reviews of each study.
• While the infographics are designed to be quick and easy to consume, my Substack reviews delve deeper, offering three to four minutes of reading that still aims to be accessible and understandable to a broader audience.
• My goal with these reviews is to make the information applicable not just to researchers but also to self-coached athletes, coaches, and anyone interested in the science behind training.
• When people engage with my content, I suggest starting with the infographics on social media. These provide a quick overview of the study's findings. If something catches your interest and you want to dive deeper, you can then head over to my Substack for a full review.
• There, you'll find not just the study data, but also my interpretation of it. I encourage readers to form their own opinions based on the data before considering my analysis. It's important to me that people don't just take my word for it but engage critically with the information.
• Research is often interpreted through various lenses, and I believe it's crucial to give people the tools to see the raw data and come to their conclusions.
• I also recognise that research in sports science often gets misinterpreted in two ways.
• Some people try to directly apply study protocols to their training without considering the specific context of the study. On the other hand, others dismiss sports science research altogether, arguing that every athlete is unique and that the findings aren't universally applicable.
• I believe the truth lies somewhere in the middle. While each athlete and situation is unique, there are underlying principles in research that can be valuable. The key is to understand these principles and then think about how they might apply to your specific context.

Differences between intervention and observation studies

32:05 -

• In sports science research, understanding the limitations of each study design is crucial. Take case studies on successful athletes, for example, like my studies on the Giro d'Italia and Tour de France top finishers.
• These case studies are valuable because they reveal patterns in the training and strategies of successful athletes. However, because they are observational, they cannot definitively claim that these methods are the best solutions for others to follow.
• They suggest a good probability that what works for top athletes might also benefit similar athletes, but we can't conclusively say it's the optimal approach.
• Case studies, despite their limitations, provide unique insights into the success of elite cyclists. On the other hand, controlled trials, which standardise settings and variables to observe specific outcomes, offer a different kind of insight.
• For instance, by controlling all training variables except one, such as the time spent in a particular training zone, we can see the specific effects of that variable.
• However, in real life, variables aren't controlled in this way, which limits the applicability of these findings.
• The key takeaway is to read and understand various types of research, recognising the strengths and limitations of each. By doing so, you can derive principles that may be useful for your training, rather than simply copying methods.

Balancing scientific literature and training experience

35:39 -

• In discussing the application of research in training, I find it crucial to strike a balance between relying on studies and considering the practical success of specific methods. For example, torque training and low-cadence cycling have been scrutinised in research, with some studies suggesting they are not more effective than free-cadence training.
• Despite this, many athletes still use these methods successfully. I believe that when only a few studies cast doubt on a method, and an athlete reports positive outcomes, it may be premature to dismiss the approach entirely.
• However, if there is overwhelming evidence across various studies, particularly those involving different types of athletes and research designs, I would reconsider its application and try to understand the underlying reasons before continuing to use it.
• Personally, I once regularly prescribed low-cadence and torque training. But after delving into the research, I realised that while it is not entirely ineffective, it might be overused.
• Consequently, I've reduced its application, finding a middle ground where the method still has its place but is not a central focus of training.
• The ease of applying research directly to training varies depending on the context. For example, heat adaptation protocols are relatively straightforward to implement because they involve fewer variables and have clear guidelines.
• You can directly incorporate these protocols into an athlete's routine with a good degree of confidence that they will enhance performance. Similarly, tools like pre-cooling jackets are easy to apply because you can base their use on specific, measurable factors like temperature thresholds.
• However, when it comes to broader aspects like overall training volume, the situation becomes more complex. Research might suggest average training hours for different athlete levels, but individual variations are significant.
• This is where the art of coaching comes in, as one must consider the unique needs and responses of each athlete rather than relying solely on generalised research findings.

Research topics Gabriele would want to investigate

41:10 -

• One of the main challenges in training is identifying a consistent, measurable variable that directly correlates with training adaptations and performance improvements.
• While we know certain molecules at the cellular level, like PGC-1α, are key indicators of physiological adaptations, the difficulty lies in measuring these molecules regularly and accurately over extended periods. 
• If there were a simple method to sample these molecules frequently, perhaps even in real-time, we could gain invaluable insights into how the body is adapting to training.
• This would allow for a more precise understanding of the body's response, beyond just physiological thresholds or performance metrics, which are often too cumbersome to assess daily.
• Another area that excites me is the idea of measuring muscle glycogen or carbohydrate availability in real time during exercise. Knowing how much energy in the form of carbohydrates is available, particularly at the level of muscle glycogen, could be a game changer.
• It would be even more useful if we could differentiate this information between different muscle fibres and track it in real-time. This could help us better understand its connection to durability or fatigue resistance, especially in endurance events like five-hour races.
• This kind of real-time data could provide a significant edge in both training and performance.

Sports science research

44:23 -

• I believe that "Knowledge is Watts" is making strides in improving the community by providing access to complex information that was previously limited to academics, researchers, and elite coaches. Over the years, information that was once confined to scientific journals is now more accessible to a broader audience.
• This democratisation of knowledge is significant, particularly in the realm of sports science, where AI is becoming increasingly prevalent. AI is being used to predict performance and training adaptations, potentially replacing traditional lab measurements with wearable devices that offer real-time data.
• Although I'm uncertain if this is the best approach for understanding the human body and endurance sports, it seems to be the direction in which the field is moving.
• One of the main challenges today isn't accessing information—thanks to platforms, podcasts, and various online outlets, there's a wealth of information available. The real issue lies in how to effectively use this information.
• Misuse or misunderstanding can lead to negative outcomes. That's precisely why I founded "Knowledge is Watts" with a focus on providing high-quality, accurate information, rather than just contributing to the overwhelming jungle of content online.
• The internet is flooded with blogs, many of which simply recycle information from other sources without verifying the original data.
• This long chain of misinformation dilutes the quality of content available. Instead of regurgitating what others have said, it's crucial to refer back to the original scientific research, sharing raw data and accurate interpretations rather than sensationalised claims like "do this and improve by 10%."
• Limiting the spread of low-quality information is essential for community improvement.
• An example of this issue occurred recently when a study on doping among amateur triathletes was misrepresented. Some were claiming that 11% of age-group triathletes were doping. However, upon reviewing the study, it became clear that it included substances like caffeine and common medications that aren’t typically classified as doping by WADA.
• This highlights how misinformation can spread, leading to false perceptions and further emphasising the need for discerning quality information.

Topics Gabriele is interested in at the moment

51:11 -

• A key aspect of this endeavour is reaching as many people as possible. While English is the most widely spoken language globally, there are many individuals involved in specific sports who don't speak English.
• To address this, I'm working on extending the reach of this content by translating it into other languages. Currently, I'm already translating content into Italian, and I'm planning to expand this effort to include languages like Spanish, French, Portuguese, and others.
• This approach ensures that the information is accessible to a broader audience, helping to bridge the language gap in these communities.

Best book Gabriele has ever read

53:18 -

• In my reading journey, I've delved deeply into personal growth literature. Among my favourite authors are Napoleon Hill and Tony Robbins. Hill's "Think and Grow Rich" is renowned for its insights into success and personal achievement.
• Additionally, Hill's "Outwitting the Devil" offers a provocative exploration of overcoming personal obstacles and mental barriers. Tony Robbins, who operates in a similar realm of personal development, has also been influential in shaping my perspectives on growth and success.
• In terms of sports and endurance training, I've found Inigo Mujika's book to be particularly noteworthy. His work, titled "Endurance Training: Science and Practice," stands out as a comprehensive resource in the field of endurance sports.
• Mujika’s book is highly regarded for its depth of knowledge and practical insights into endurance training.
• Looking ahead, I aspire to compile a wealth of knowledge into a book of my own, integrating various elements of personal growth and sports science, but that's a project for the future.

Three tips for amateur athletes

54:45 -

• To start, it's crucial to focus on the fundamentals of training and health. Prioritise basics such as progressive overload, adequate sleep, proper nutrition, and overall well-being outside of sports. Many amateur athletes make the mistake of neglecting these foundational elements in favour of chasing minor gains from advanced scientific techniques.
• Therefore, adhering to these basics is the most important advice for beginners.
• Secondly, it's essential to find ways to increase your training volume, especially if you have a 9-5 job. While it may be challenging during the workweek, you can use weekends to your advantage.
• In cycling, which is less stressful on the joints and thus less prone to injury, high volume at low intensity is particularly beneficial. Try to maximise your training volume when possible.
• Thirdly, it's valuable to educate yourself on scientific advancements in training, though you don't need to implement every new technique.
• By understanding the science, you can identify a few practical tips that could provide small performance improvements. Additionally, not all scientific findings are applicable, so it’s useful to discern what might be less effective or irrelevant to your goals.
• For instance, torque training versus gym strength training: research indicates that gym strength training may be more effective. While some studies suggest torque training may not always contribute significantly to performance, its efficacy can vary among individuals.
• It's also important to clarify that while we discuss the effectiveness of torque training, it is still a technique used selectively based on individual responses. I continue to use it with some athletes if it aligns with their preferences and yields positive results.
• Therefore, despite our discussion, torque training is not universally dismissed but rather assessed on a case-by-case basis.

LINKS AND RESOURCES:

• Gabriele's Research Gate
• Knowledgeiswatt on Instagram and Substack
• The Day-by-Day Periodization Strategies of a Giro d’Italia Podium Finisher - Gallo et al. 2024
• The Weekly Periodization of Top 5 Tour de France General Classification Finishers: A Multiple Case Study - Gallo et al. 2023
• How do world class top 5 Giro d’Italia finishers train? A qualitative multiple case study - Gallo et al. 2022
• Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319
• Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295