You need fitness, strategy and luck to make the sort of move that wins a race, so how do you increase your chances of winning? Weβll dig into this, adrenalineβs effect on endurance performance, and into whether or not training yourself to perform in a sleep deprived state is worthwhile for endurance athletes. Tune into Episode 300 of the Ask a Cycling Coach Podcast now!
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TOPICS COVERED IN THIS EPISODE
- Is there benefit to training in a sleep-deprived state? 9:55
- Adrenalineβs role in endurance performance 35:44
-Update on TrainerRoadβs polarized training plans 56:02
- Responding in cycling/motorist conflicts 1:00:14
- Is there an ideal Q-Factor per body type? 1:10:42
- Nutrition and tool-carrying pro-tips 1:12:19
- What the hosts are best at in the training process 1:14:28
- What sort of rider-type is the best? 1:18:58
- How does training affect subsequent mental awareness? 1:27:03
- How to train for race-winning moves 1:42:38
-Live Q&A 1:58:05
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STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion)
- Sleep deprivation and the effect on exercise performance. Vanhelder et al, 1989: http://bit.ly/38RkmWv -14:57
- Sleep or swim? Early-morning training severely restricts the amount of sleep obtained by elite swimmers. Sargent, et al, 2012: https://bit.ly/2OB5XXK -19:34
- The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men. Saner, et al, 2020: http://bit.ly/3cHxvCG -24:55
- Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise. Fullagar, et al, 2014: http://bit.ly/3qYd4X0 -26:20
- The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review. Kirschen, et al, 2018: https://bit.ly/3eNwhIz -27:47
- Additive protective effects of the addition of lactic acid and adrenaline on excitability and force in isolated rat skeletal muscle depressed by elevated extracellular K+. de Paoli, et al, 2007: http://bit.ly/3cIDIhF -43:23
- Adrenaline and the relationship between neuromatism, aerobic fitness and mental task performance. Zijderveld, et al, 1993: http://bit.ly/3luvgXf -54:57
- Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits, Mandolesi, et al, 2018: http://bit.ly/3lstHcA -1:29:29
- Mental fatigue impairs physical performance in humans. Marcora, et al, 2009: https://bit.ly/3eMGyVz -1:30:47
- Mental Fatigue Alters Cortical Activation and Psychological Responses, Impairing Performance in a Distance-Based Cycling Trial. Pires, et al, 2018: http://bit.ly/2OHQoNO -1:30:55
- Superior Inhibitory Control and Resistance to Mental Fatigue in Professional Road Cyclists. Martin, et al, 2016: https://bit.ly/3tBW4rD -1:31:32
- Self-regulation and depletion of limited resources: does self-control resemble a muscle?. Baumeister, et al, 2000: http://bit.ly/38Mhavl -1:31:44
- Dehydration and Rehydration. Kenefick, et al, 2012: https://bit.ly/3tv9zJl -1:33:16
- The Effects of Performing Mental Exertion during Cycling Exercise on Fatigue Indices. Barzegar, et al, 2020: https://bit.ly/3vxQeJs -1:38:41
- Effects of acute aerobic and resistance exercise on executive function: An ERP study. Wu, et al, 2019: http://bit.ly/3s3EGvy -1:40:42
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LEARN MORE ABOUT ADAPTIVE TRAINING
Adaptive Training Video: https://youtu.be/gE2yPYZ15ew
Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW
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ABOUT TRAINERROAD β CYCLINGβS MOST EFFECTIVE TRAINING SYSTEM
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TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.
Build Your Custom Plan: https://bit.ly/3rDGqLv
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Get Started: https://bit.ly/3bAqi87
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SUCCESSFUL ATHLETES PODCAST
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Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725
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