There’s plenty of information around how to conduct blood lactate tests, but information on why we test blood lactate is often entangled with conflicts of interest. In Part 2 of our blood lactate testing episode, we continue our discussion on whether blood lactate testing is necessary or valuable for training cyclists in 2021 and beyond.This episode includes alternatives to blood lactate testing, a critical thinking exercise around the claims of blood lactate testing, and our conclusions.1:00 Reasons for blood lactate testing8:30 How much does this measure relate to performance?13:00 Error involved in blood lactate testing18:40 Do we ever stop using certain tests?20:45 What are the alternatives?30:00 Critical thinking exercise37:50 Is training in more accurate training zones more beneficial?43:30 ConclusionsThis episode’s panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodReferences:Lactate in contemporary biology: a phoenix risenhttps://physoc.onlinelibrary.wiley.com/doi/10.1113/JP280955The maximal metabolic steady state: redefining the ‘gold standard’https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098

Semi-Pro Cycling Podcasts

Cycling Performance Club: Should we be blood lactate testing cyclists?- Part 2

Lactate and its association with exercise has been known for more than 200 years after Jöns Jakob first observed it in the muscles of hunted stags. Consequently, knowledge of its relationship with exercise is deeply rooted in both popular culture and among endurance athletes. However, more recent research has demonstrated lactate’s presence during exercise has largely been misunderstood for much of this time.During this two part series, we do a deep dive into all things lactate to assess whether or not we should still be blood lactate testing cyclists, and whether there are better alternatives. So, before you decide to participate in a blood lactate test or recommend one for an athlete, you should definitely give these episodes a listen to make sure you are considering all the pros and cons. Or, listen for the myth-busting and rabbit holes this conversation necessarily gets into.3:30 The hosts’ experience with blood lactate testing9:25 Who is blood lactate testing?12:10 Blood lactate quiz22:45 Why did we start looking at lactate during exercise?28:40 Some biochemistry of lactate metabolism35:35 Why do we blood lactate test cyclists?43:00 Types of lactate thresholds?46:55 Blood lactate testing methods53:45 Practical considerationsThis episode’s panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodReferences:Lactate in contemporary biology: a phoenix risenhttps://physoc.onlinelibrary.wiley.com/doi/10.1113/JP280955The maximal metabolic steady state: redefining the ‘gold standard’https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098

Cycling Performance Club: Should we be blood lactate testing cyclists?- Part 1

Listen in as we guide you through everything you need to complete a successful Everesting.The idea is fairly simple but climbing 8,848m on a bicycle in one ride is not easy. It can be done with the right knowledge, though. So 7 years after Cyrus did his Everesting - we sit down and go through everything you need to complete a successful Everesting.This episode’s panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpod

Cycling Performance Club: Everesting Guide

We take a dive into the nasal passage and look at whether there are performance gains to be obtained through nose breathing. This leads to a discussion around how we evaluate interventions and make decisions on whether they’re worth implementing for ourselves and our athletes.2:30 How do we normally breathe during exercise?8:25 What are the claimed benefits of nose breathing over mouth breathing?9:15 Are we getting too much oxygen?21:15 What do the studies show?29:25 What level of evidence do you require to apply an intervention?38:30 If it’s free and easy, should you try it anyway?46:55 How much does air intake affect endurance performance?55:10 But the nose is a filter and humidifier, does that help?This episode’s panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodReferences:Oxygen - Haemoglobin Dissociation Curve Explainerhttps://www.youtube.com/watch?v=BYGPkRFvzOc&ab_channel=ArmandoHasudunganOronasal Distribution of Ventilation at Different Ageshttps://www.tandfonline.com/doi/abs/10.1080/00039899709602874The switching point from nasal to oronasal breathinghttps://www.sciencedirect.com/science/article/pii/0034568780901048Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responseshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466403/ Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathinghttps://www.journals.aiac.org.au/index.php/IJKSS/article/view/4400 

Cycling Performance Club: An exercise in intervention evaluation: Does nasal breathing improve performance?

Last week we discussed the theory surrounding testing cyclists. This week we build on that discussion and look at ways the underlying theory can be applied to testing cyclists in a practical sense.We investigate how appropriate testing should be selected and administered and also provide information on how to evaluate the data that these tests provide.1:20 Test selection.5:40 Metabolic energy system specificity.7:50 Biomechanical movement pattern specificity.12:10 Characteristics of the athlete being tested.16:45 Environmental factors.21:45 Test Administration - Health and safety.24:20 Selection and training of the tester.34:35 Data collection.38:05 Testing format (batteries, trials, sequence of tests).50:05 Preparing an athlete for testing.65:00 Psychological impact of a bad test result on the athlete.75:00 Evaluation of Test DataThis episode’s panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodReferences:NSCA’s Essentials of Strength Training and Conditioning 4th Editionhttps://us.humankinetics.com/products/essentials-of-strength-training-and-conditioning-4th-edition-with-hkpropel-access Physiological Testing for the Athlete: Hype or Help?https://journals.sagepub.com/doi/abs/10.1260/174795406777641203An Introduction to Cyclist Testinghttps://www.boyntoncoaching.com/2012/09/12/introduction-to-cyclist-testing/Performance Testing Cyclistshttps://www.boyntoncoaching.com/2012/09/26/cyclist-testing-an-introduction-to-performance-testing/

Cycling Performance Club: What you need to consider when testing cyclists- Part 2

Testing cyclists is a key component of a science-based approach to improving cycling performance. And there is a surprising amount of important theory to consider and apply when it comes to the practice of testing this cohort of athletes. Indeed, the breadth and importance of testing cyclists is so great that our discussion on the topic ended up spanning two full episodes!So buckle up there, cycling performance enthusiast! It’s time to get deep into athlete testing theory and practical considerations! 4:10 The hosts’ experience with testing.8:05 Why do we test athletes?13:20 Evaluation of test quality14:10 Test validity.29:40 Test reliability.37:10 Testing Error (air??)47:15 Best practises for real world coaches and athletes.This episode’s panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodReferences:NSCA’s Essentials of Strength Training and Conditioning 4th Editionhttps://us.humankinetics.com/products/essentials-of-strength-training-and-conditioning-4th-edition-with-hkpropel-access 

Cycling Performance Club: What you need to consider when testing cyclists- Part 1

Take a look inside the planning and execution of a 3-week altitude training camp in preparation for a Grand Tour and learn how you can run your own.When you coach an athlete that gets the call up to ride a Grand Tour, you can bet that I’ll do everything I can to make sure they are in the form of their life. So when there was space on the calendar for a training camp - we both went all-in on an altitude training camp. It was a great learning experience and I’m here to share the steps I took in planning and preparation but also the takeaways and what I’ll change next time.Click here to get your copy of the Athlete Altitude Training Camp Manual with a free trial of the Cycling Science Digest (cancel anytime).

What does it take to prepare for a Grand Tour?

This week the co-hosts challenge each other with hypothetical athlete cases. Each cyclist differs in physiology, cycling background, and lifestyle, but they are all seeking to improve performance and reach specific competition goals. What follows for each case is an impromptu discussion on the techniques, and initial steps, we would implement, as coaches, to help these athletes achieve their cycling goals.1:50 Tying up loose ends from the previous interval pacing episode.6:30: Sarah - 34 yo, triathlete for 12 years, month off due to stress fracture while training for an ironman. Goals: race first road race, 120km gran fondo.30:30: Bob - 58 yo, 80 kg, 179 cm. Professor, married with two kids. 3 years cycling experience with one year of racing. Successful cross country runner in high school and college. Goals: Win his first cat 4 race, podium at Master’s national champs.55:05 Ben - 21 yo, good all around power profile, cyclist for 6 years, top 20 in U19 national champs, part time work and university. Goals: Gain results at national level, step up to continental or professional ranks.This episode’s panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpod

Cycling Performance Club: Cyclist case study challenge!

Your time and money are valuable. That’s why it is important to invest these commodities wisely and carefully consider the claims of products and practices meant to improve your cycling performance. This week each of us deep-dive into a product or claim that has recently triggered our skeptical spider senses. Things that made us stop and say, “Is that true?” and “Does that even improve cycling performance?”.Herein we investigate: Normatec recovery boots, lactic acid buffering lotions, and a blog providing back pain advice for cyclists.1:30 Sign up for the Strava study! See link below for information!3:15 The value of skepticism.7:35 Normatec boots. What are they? Do they improve recovery as they claim to? Should you invest your money in them?20:45 Lactic acid buffering lotions. Do they actually improve endurance performance? Should you include them in your race day arsenal?44:50 Advice for treating cyclist back pain given in a TrainingPeaks blog vs. a response from a trained medical professional.71:30 The value of critical thinking for athletes and coaches.This episode’s panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodEpisode #11 References:Strava study information:https://twitter.com/akreutzer82/status/1412425084086763538/photo/1Topical Sodium Bicarbonate: No Improvement in Blood Buffering Capacity or Exercise Performancehttps://pubmed.ncbi.nlm.nih.gov/32575069/Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literaturehttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257613/Myth or Reality-Transdermal Magnesium?https://pubmed.ncbi.nlm.nih.gov/28788060/How to Help Cyclists Reduce Low Back Painhttps://www.trainingpeaks.com/coach-blog/how-to-help-cyclists-reduce-low-back-pain/Christopher Schwenker, P.T.’s blog- The Zommuniquehttps://thezommunique.com/Optimizing recovery to support multi-evening cycling competition performancehttps://pubmed.ncbi.nlm.nih.gov/30589619/ The Effects of Intermittent Pneumatic Compression on the Reduction of Exercise-Induced Muscle Damage in Endurance Athletes: A Critically Appraised Topichttps://pubmed.ncbi.nlm.nih.gov/30589619/

Cycling Performance Club: Is that true?! Does that even improve cycling performance?!

1:30 A training advice anecdote6:40 Interval pacing athlete conversation9:45 Oxygen-deficit and ‘lag’ in VO2 increase during an interval15:20 What is the purpose of interval training?21:55 Which specific intervals are we looking at?24:00 How much time can you spend at >90%VO2max during a session29:35 Where does the research currently sit?43:30 How can we apply this research to design an interval session?46:45 Which athletes will ‘declining intensity’ or ‘fast-start’ intervals work best for?50:55 Non-physiological factors around interval pacing54:35 Being aware of power as an external measure62:25 Making use of the limited research available66:00 Applications and conclusionsThis episode’s panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodEpisode #10 References:The slow component of O2 uptake kinetics during heavy exercisehttps://pubmed.ncbi.nlm.nih.gov/7741865/Decreasing Power Output Increases Aerobic Contribution During Low-Volume Severe-Intensity Intermittent Exercisehttps://pubmed.ncbi.nlm.nih.gov/26308828/How Does Interval-Training Prescription Affect Physiological and Perceptual Responses?https://pubmed.ncbi.nlm.nih.gov/28051345/Effects of Priming and Pacing Strategy on VO2 Kinetics and Cycling Performancehttps://pubmed.ncbi.nlm.nih.gov/26355418/Pacing, the Missing Piece of the Puzzle to High Intensity Interval Traininghttps://pubmed.ncbi.nlm.nih.gov/25415386/The Manipulation of Pace within Endurance Sporthttps://www.frontiersin.org/articles/10.3389/fphys.2017.00102/fullSimilar time near VO2max regardless of work rate manipulation in cycling interval traininghttps://pubmed.ncbi.nlm.nih.gov/34261134/Acute Cardiopulmonary, Metabolic, and Neuromuscular Responses to Severe-Intensity Intermittent Exerciseshttps://pubmed.ncbi.nlm.nih.gov/28704307/Influence of Work-Interval Intensity and Duration on Time Spent at a High Percentage of VO2max During Intermittent Supramaximal Exercisehttps://pubmed.ncbi.nlm.nih.gov/19910820/

Cycling Performance Club: Are you pacing your intervals effectively?

2:10 More momentum for Critical Power over FTP7:30 What is the research supporting warm-ups for endurance events?12:30 What happens within the body during a warm-up?21:10 Psychological benefit to warm-ups24:25 Effect of warm-ups on performance28:50 Which subjects are used in this research?31:25 Does a warm-up really matter at all?35:00 Downsides to a warm-up36:55 Warming up for a specific phase within an endurance race39:10 What are the pros doing?42:35 Listener question on warm-up for an FTP test47:00 Recommendations57:40 Environmental factors affecting choice of warm-up70:50 ConclusionsThis episode’s panel:Jason Boynton, PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodEpisode #9 References:Could Critical Power be a better alternative to FTP for training?https://www.bikeradar.com/advice/fitness-and-training/critical-power/Effects of mild whole body hypothermia on self-paced exercise performancehttps://journals.physiology.org/doi/full/10.1152/japplphysiol.01134.2017Effects of ambient temperature on the capacity to perform prolonged cycle exercise in manhttps://journals.lww.com/acsm-msse/Fulltext/1997/09000/Effects_of_ambient_temperature_on_the_capacity_to.18.aspxErgogenic effects of precooling with cold water immersion and ice ingestion: A meta-analysishttps://www.tandfonline.com/doi/abs/10.1080/17461391.2017.1405077?journalCode=tejs20Warming Up Before a 20-Minute Endurance Effort: Is It Really Worth It?https://pubmed.ncbi.nlm.nih.gov/32182586/THE EFFECTS OF WARM-UP DURATION ON CYCLING TIME TRIAL PERFORMANCE IN TRAINED CYCLISTShttp://psjd.icm.edu.pl/psjd/element/bwmeta1.element.psjd-5f06136b-bdf0-411d-9f55-6c238b7a4380Warm-Up Strategies for Sport and Exercise: Mechanisms and Applicationshttps://pubmed.ncbi.nlm.nih.gov/26400696/Effect of Warm-Up Exercise upon Muscular Performance Using Hypnosis to Control the Psychological Variablehttps://www.tandfonline.com/doi/abs/10.1080/10671188.1961.10762072

Cycling Performance Club: What is the Best Cycling Warm Up?

You probably realize that ‘threshold’ is an important measure for endurance athletes. But there seem to be many different types of thresholds measures out there, and that might be confusing for some. In this episode, the panel explores the many types of thresholds (e.g. FTP, critical power, lactate threshold): how they are determined, whether they are the same or different, whether they are interchangeable, how they relate to each other, and what it all means for the real-world coach and cyclist.2:31 What is ‘threshold’?3:00 Exercise domains10:45 What are the purposes of determining threshold?14:33 What are the main thresholds measured in endurance sport?18:15 Functional threshold power23:48 Critical power30:46 Lactate thresholds40:37 Ventilatory thresholds44:40 How the thresholds compare with each other56:40 General conclusions70:10 Thought experiment: does threshold even matter in modern endurance training?Episode #8 References:The Maximal Metabolic Steady State: Redefining the ‘Gold Standard’https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098Relationship Between the Critical Power Test and a 20-min Functional Threshold Power Test in Cyclinghttps://www.frontiersin.org/articles/10.3389/fphys.2020.613151/fullRoad cycle TT performance: Relationship to the power-duration model and association with FTPhttps://www.tandfonline.com/doi/abs/10.1080/02640414.2018.1535772?journalCode=rjsp20Reliability of the Functional Threshold Power in Competitive Cyclistshttps://www.thieme-connect.com/products/ejournals/abstract/10.1055/a-1018-1965Is the Functional Threshold Power Interchangeable With the Maximal Lactate Steady State in Trained Cyclists?https://journals.humankinetics.com/view/journals/ijspp/14/8/article-p1029.xmlIs the Functional Threshold Power a Valid Metric to Estimate the Maximal Lactate Steady State in Cyclists?https://journals.lww.com/nsca-jscr/Abstract/9000/Is_the_Functional_Threshold_Power_a_Valid_Metric.94643.aspxMaximal Lactate Steady State Versus the 20-Minute Functional Threshold Power Test in Well-Trained Individuals: “Watts” the Big Deal?https://journals.humankinetics.com/view/journals/ijspp/15/4/article-p541.xmlFunctional Threshold Power Is Not Equivalent to Lactate Parameters in Trained Cyclistshttps://journals.lww.com/nsca-jscr/Abstract/9000/Functional_Threshold_Power_Is_Not_Equivalent_to.94787.aspxFunctional Threshold Power: Relationship With Respiratory Compensation Point and Effects of Various Warm-Up Protocolshttps://journals.humankinetics.com/view/journals/ijspp/15/7/article-p1047.xmlRelative Proximity of Critical Power and Metabolic/Ventilatory Thresholds: Systematic Review and Meta‑Analysishttps://link.springer.com/article/10.1007%2Fs40279-020-01314-8

Cycling Performance Club: Threshold, Thresholds, Thresholds?

2:55 Listener feedback6:05 What is SEVEN?11:05 Race day factors that could be rectified ‘easily’.15:25 Ride analysis from the 2021 edition of SEVEN.32:30 How to make the required improvements for a beginner athlete.40:30 Does CTL correlate with FTP? What is the relationship and where does it end?45:10 The importance of training age when seeking rapid improvement.48:20 An example of CTL and FTP not being tied together if the training isn’t right.51:30 Training for physiology vs. training for an event.53:50 Getting wonky: allocating percentage time improvements for each area.This episode’s panel:Jason Boynton, PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperfromanceclubFacebook: @cyclingperfromanceclubTwitter: @cyclingclubpodSpecial thanks to Chris for giving us his ride file from SEVEN for analysis.

Cycling Performance Club: Can we cut ~40% off of race time in one year for a gravel endurance race?

Host topics covered in this episode:1:20 A few years ago it was claimed that FTP was dead. We discuss whether the newer alternatives have any sound scientific rationale behind them and why FTP, despite its flaws, is still being used.13:00 The amateur to professional cyclist roadmap15:00 Prerequisites to performance, i.e. what you have to be born with.24:00 Development through junior training and racing. Is it essential to become a professional? What should be the focus during this phase?39:10 Training with a program. We discuss the benefit of having a coach or mentor and getting some help before arriving at the start line of your first race.48:40 Amateur racing. What are the different levels? We discuss the importance of learning to win, and learning skills and racecraft.1:03:25 The big jump from amateur to international level. What are the different paths and different ways to make this leap?1:07:50 Lifestyle changes involved in moving towards the professional ranks. We discuss how pivotal these are in many careers and why the lifestyle isn’t as glamorous as it may seem.1:13:10 Differences between the top level and the second and third tiers. What does the published research say?1:20:05 Factors that come into training and race preparation at the professional level that many may not realise.This episode’s panel:Jason Boynton, PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperfromanceclubFacebook: @cyclingperfromanceclubTwitter: @cyclingclubpodEpisode #6 referencesWorkload characteristics and race performance of U23 and elite cyclists during an UCI 2. Pro multistage race (Tour of the Alps) Aerobic fitness variables do not predict the professional career of young cyclistsThe long-term athlete development model: Physiological evidence and applicationEvidence-based prerequisites and precursors of athletic talent: A reviewDiscriminating performance profiles of cycling disciplines

Cycling Performance Club: Wasn’t FTP Supposed to be Dead? & The Pathway(s) from Amateur Cyclist to Pro.

Host topics covered on this episode:1:30 Listener feedback4:20 What is a graded exercise test?8:15 Where do you get your training information? We discuss the differences between layman’s articles (e.g. blogs) and peer-reviewed scientific articles as coach/athlete resources.25:55 Continuous improvement is important as a coach. We discuss what is on our “coaching to-do lists”:Nose breathing; functional reserve capacity (FRC); critical power vs. FTP; mental skills toolbox; gaining more experience; male vs. female endurance training; alternatives to performance management chart (PMC) (Trainingpeaks); continuous glucose monitoring; Aerolab vs. Aerotune; Golden Cheetah and R analyses; training during caloric deficit; altitude training in Europe; grit questionnaires.Audience Question:86:00 General advice for entry level cyclists.This episode’s panel:Jason Boynton, PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperfromanceclubFacebook: @cyclingperfromanceclubTwitter: @cyclingclubpodEpisode #5 referencesSPC126 – How to apply science to your cycling with Jason Boynton M.S.https://podcasts.apple.com/us/podcast/semi-pro-cycling/id541555808?i=1000354428181The maximal metabolic steady: redefining the ‘gold standard’https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098Will big lungs make you a better cyclist?https://www.trainingpeaks.com/blog/busting-the-big-lungs-myth/Intuitively using training technology with David Martinhttps://podcasts.apple.com/id/podcast/intuitively-using-training-technology-with-david-martin/id1435395422?i=1000523066925Humans in hypoxia: A conspiracy of maladaptation!https://journals.physiology.org/doi/full/10.1152/physiol.00007.2015Aspetar hypoxia and altitude presentationshttps://www.youtube.com/watch?v=7ANwpVZCJNwhttps://www.youtube.com/watch?v=ED9-AwtJ6wIhttps://www.youtube.com/watch?v=kBL-N6gkVbAhttps://www.youtube.com/watch?v=ScmsMYv4fAUHow to get more grit in your lifehttps://freakonomics.com/podcast/grit/3 steps to becoming a better cyclisthttps://www.trainingpeaks.com/blog/three-steps-to-becoming-a-better-cyclist

Cycling Performance Club: Layman’s Articles vs. Scientific Articles, Coaching To-Do Lists.

Whether you are just starting out, or an experienced rider, Semi-Pro Cycling helps get faster, stronger and healthier.

hubhopper

Semi-Pro Cycling Podcasts

hubhopper