Including sprint training in cycling - training responses and peformance improvements with Nicki Winfield Almquist, PhD | EP#300

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 23 August 2021

⏱️ 58 minutes

🔗️ Recording | iTunes | RSS

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Summary

Nicki Winfield Almquist, PhD, is a researcher at University of Copenhagen, Denmark. In this interview, we discuss the effects on performance as well as acute muscular and hormonal responses of including sprints in otherwise low-intensity cycling (and other endurance) training. IN THIS EPISODE YOU'LL LEARN ABOUT: -Effects on (cycling) performance of including sprints in otherwise low-intensity, long-duration endurance training -Muscular and hormonal responses to this type of training -Recovery time-course when including sprints -How might the results seen in studies in cyclists translate to running and swimming? -Practical applications - when, how and why might triathletes benefit from including sprints in their endurance training? SHOWNOTES: https://scientifictriathlon.com/tts300/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range. ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout. LINKS AND RESOURCES: Nicki's Research Gate and Twitter profiles Optimising endurance training of elite cyclists by inclusion of sprints during low-intensity sessions - Nicki's Thesis Effects of including sprints during prolonged cycling on hormonal and muscular responses and recovery in elite cyclists - Almquist et al. 2020 The Inclusion of Sprints in Low-Intensity Sessions During the Transition Period of Elite Cyclists Improves Endurance Performance 6 Weeks Into the Subsequent Preparatory Period - Taylor et al. 2020 Effects of Including Sprints in LIT Sessions during a 14-d Camp on Muscle Biology and Performance Measures in Elite Cyclists - Almquist et al. 2021 The Aerobic and Anaerobic Contribution During Repeated 30-s Sprints in Elite Cyclists - Almquist et al. 2021 What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243 Sprint Interval Training with Jerome Koral | EP#151 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Transcript

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0:00.0	The Traathlon Show, episode 300.
0:05.2	Hey, what's up, everybody?
0:19.5	Welcome back to another episode of That Triathlon Show, the podcast presented by
0:24.5	Scientific Triathlon.com.
0:27.2	I'm our host Michael, and on today's episode, I interview Dr. Nicky Winfield Almquist.
0:32.2	Nikki is a researcher at the University of Copenhagen in Denmark, and in this interview, we
0:36.7	discuss the research that he did in Denmark. And in this interview, we discussed the research
0:37.6	that he did regarding including sprints in otherwise low intensity and usually long endurance
0:44.1	workouts for cyclists and the effects that that has on performance, as well as on acute
0:50.5	muscular and hormonal responses to training. We'll get right into that after thanking our
0:55.9	sponsors. First, you have precision hydration that you can find on precision hydration.com.
1:01.3	If you are preparing for any autumn races, then getting your hydration on point is really one of the
1:07.3	crucial aspects that you should look into, just as important as your pacing strategy and nutrition strategy hydration can make or break your race.
1:15.8	And precision hydration have plenty of resources to help you do that, including the free
1:20.4	online sweat test that you can use to get a personalized hydration strategy.
1:24.5	Also, remember that precision hydration now have their new precision fuel range that
1:28.6	you can use to very easily get in carbohydrates without having to do very complicated math because
1:34.0	their gels all contain 30 grams of carbohydrate and I should say that their energy products
1:39.3	each serving contains 30 grams of carbohydrates. So it makes it really easy to make sure that you
1:45.0	know your numbers and hit your numbers you can also book a free one-on-one consultation with the
1:50.2	precision hydration team to refine your hydration and fueling strategy use the promo code
1:55.2	that traflon show 1 5 to get 15% of your first order of precision hydration electric lights or
	...

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