We dig deep into a meta analysis' findings on the difference in muscular adaptations between training intensity and volume, especially what we can differentiate between continuous moderate intensity, HIIT, and sprint interval training. We also discuss the paper's findings on one aspect of "mitochondrial function", bullet point some practical takeaways, and answer your listener questions.

Watts Doc #49: Endurance Intensity and Volume

Does going slow make you slow? Do you need to go slow to make you fast? We look into the reasoning behind two opposite training philosophies, then figure out what aerobic base really is, what's effective, and why.

The Watts Doc #7: What Is Base Really?

FTP and Critical Power in theory measure the highest power output before significant fatigue occurs. We look at whether this is true, and the pros and cons of using FTP and CP.

The Watts Doc #8: FTP vs Critical Power

The podcast's first deep dive into muscle physiology, we look at a study on weight lifting while endurance training vs just endurance training, with a surprising result. From here we talk about the size principle, which you're using a lot more often than you think.

The Watts Doc #9: Strength, Endurance, and the Size Principle

One of the theorized benefits of low carb or ketogenic diets for cyclists is that it spares glycogen so it can be used when needed most. Kolie and Kyle walk through a paper investigating this question. They then discuss the upsides and downsides and potential utility of fat-adaptive diets in daily training.

The Watts Doc #10: Can Fat-Adaptive Diets Lead To Better Performance Through Glycogen Sparing?

This episode takes a look at things like power output and when we might find differences in training response. Most energy systems are touched on along with quick insights that will be expanded on in upcoming podcast episodes.

Ten Minute Tips #4: Stress & Strain - Do your intervals do what you think they do?

In the first episode in a VO2max series, we take a deep dive into why VO2max power, or maximal aerobic power (MAP), is not a simple number that can be found in a simple test. We discuss the history, physiological, and methodological underpinnings of ramp tests and what makes them flawed, and what some people have done to try and account for these. Additional methods of MAP testing and tracking and their drawbacks are discussed. We conclude with some practical advice for ways to monitor improvements your own VO2max.

Watts Doc #18: Why Everything You Know About VO2max Power Is Probably Wrong

Continuing the VO2max series, we take such a close look into the Fick equation we only cover one of its terms: the arterial-venous O2 difference.

We break apart the factors that affect diffusion of oxygen into our muscles, limiters of oxygen utilization, and whether these factors are trainable to potentially improve VO2max.

Watts Doc #20: The Fick Equation Part 1 - A VO2 Difference

This episode explores how and why hemoglobin's function emerges from its structure, which makes it a critical component in the oxygen distribution chain. We also discuss the lungs, why VO2max isn't related to hematocrit, and vascular capacity for blood storage before diving into a classic phlebotomy study that ends with a question mark that hints at the central importance of the heart.

Watts Doc #21: VO2max and The Most Interesting Protein In The World

This episode looks at some cellular mechanisms of how HIT training leads to adaptation, or maybe doesn't. Ryanodine receptors, free radicals, calcium, the size principle, fluorescent mouse muscles, and more!

Watts Doc #28: Why HIT May Not Make You Faster

Do you want to know how training makes you faster? Listen in. Kolie is a leading expert in endurance, sprint, and strength training for cyclists. Kyle is a NASA scientist and national champion sprinter on the track.

Empirical Cycling is a coaching company specializing in individualized training plans for all cycling disciplines. If you like the podcast, please consider a donation at http://www.empiricalcycling.com/donate.html

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