Does HIIT Cycling Training Improve Running Performance?

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These two studies looked at cycling HIIT training’s effects on running performance. It seems that HIIT training does help running performance to a degree. Study One Summary The Effect of Different Recovery Intervals in High-Intensity Cycling Training on Running Performance A recent study examined how the ratio of work-to-rest intervals during high-intensity interval cycling training (HIIT) impacts running … Read more

Critical Power vs. Functional Threshold Power: What Endurance Athletes Should Know

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Two recent studies attempt to compare critical power with FTP and evaluate their predictive benefits of steady-state abilities. SUMMARY OF STUDY 1 In this study, a group of 17 trained cyclists and triathletes were tested to determine their critical power (CP) and functional threshold power (FTP). CP is the highest power output that can be sustained for … Read more

Is FTP A Valid Metric to Set Training Zones? Examining the Validity of Functional Threshold Power as an Endurance Performance Marker of MLSS

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STUDY SUMMARY Functional threshold power tests can provide a valid estimate of MLSS in endurance athletes, especially well-trained cyclists. This study examined whether an athlete’s functional threshold power (FTP), determined by a 20-minute time trial, can accurately predict their maximal lactate steady state (MLSS). MLSS is the highest exercise intensity at which lactate levels in the blood remain stable. Finding MLSS requires multiple invasive blood lactate … Read more

Endurance Athletes and Sprinters Neglect VO2 max Training at Their Own Peril

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Study Summary Can Endurance Athletes Hit Their Maximal Oxygen Uptake in Any Race Distance? Researchers tested the idea that endurance athletes can reach their maximal oxygen uptake (VO2 max) in races of any distance, from sprints to marathons. VO2 max refers to the maximum amount of oxygen an athlete can consume during intense exercise and is a … Read more

Predicting Your VO2 max: How Accurate Are Equations and Models for Endurance Athletes?

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Study Summary Researchers analyzed 13 commonly used equations that estimate an endurance athlete’s maximal oxygen uptake (VO2max), which is a measure of cardiovascular fitness. They wanted to determine how precise these estimates are for competitive endurance athletes. The study looked at over 5,000 endurance athletes who had their actual VO2 max measured during a cardiopulmonary exercise test (CPET). … Read more

The Potential Benefits of Quercetin Supplementation for Endurance Cyclists

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Study Summary This small pilot study examined whether seven days of quercetin supplementation (1,000 mg/day) could improve energy metabolism, reduce inflammation and oxidative stress, and enhance high-intensity cycling performance in 12 physically active male students. Using a randomized, single-blind crossover design, participants completed two seven-day supplementation periods of quercetin and placebo, separated by a week … Read more

Ketone Esters Appear to Reduce Mental Fatigue and Muscle Inflammation in Endurance Athletes

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Study Summary We’ve long suspected the following: Exogenous Ketones’ main benefits may be in regard to mental elements of a race. Particularly the ability for your brain to be alert and not want to quit. Now a new study appears to back this up. A study examined whether ketone ester supplements could help endurance athletes sustain their mental … Read more

Music Offers No Competitive Edge for Endurance Athletes

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Music Provided No Actual Performance or Ergogenic Benefits Listening to self-selected motivational music conferred no actual performance benefits or changes during a simulated 10km competitive time trial. A recent study evaluated the effects of listening to self-selected motivational music during a 10km cycling time trial in well-trained cyclists. The cyclists performed the time trial on two separate occasions, once while listening … Read more

The Ideal Warm Up for Maximal Endurance Performance Despite Less-Than-Ideal Pre-Race Wait Times

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Go With a Medium Warm Up, Not Easy or Hard A new study published in the International Journal of Sports Science & Coaching found that warming up at a moderate intensity well before reporting to the start line led to the fastest 1600-meter time trial performance compared to lighter or more intense warm ups, even … Read more

Eccentric Cycling Training: An Efficient Way for Endurance Athletes to Build Muscle and Power

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Eccentric Resistance Training on the Bike. An Alternative to Pushing Big Gears for Added Strength A 2014 study examined whether eccentric cycling training could improve muscle size and maximum cycling power in 23 recreational athletes. Eccentric cycling involves pedaling while resisting the forward motion of the cranks to generate high forces. The study found just two sessions per week of eccentric cycling for … Read more