Muscle fiber types, recovery and training adaptations, and overreaching with Phil Bellinger, PhD | EP#297

That Triathlon Show

Mikael Eriksson

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

4.9 • 596 Ratings

🗓️ 2 August 2021

⏱️ 67 minutes

🔗️ Recording | iTunes | RSS

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Summary

Phil Bellinger, PhD, is a researcher and lecturer at Griffith University, Australia. His work includes training interventions, nutritional interventions, and more recently using magnetic resonance spectroscopy to non-invasively assess muscle fibre typology and investigate how it relates to performance and training adaptations. He has also recently published a literature review on functional overreaching in endurance sports. IN THIS EPISODE YOU'LL LEARN ABOUT: -Fundamentals of different muscle fibre types, and muscle fibre type distribution -How an athlete's muscle fibre typology impacts recovery within and from high-intensity exercise -How an athlete's muscle fibre typology impacts adaptations to training resulting from periods of "overload training" (increased volume) -The differences between acute fatigue, functional overreaching, and non-functional overreaching -Is functional overreaching necessary to induce training adaptations? SHOWNOTES: https://scientifictriathlon.com/tts297/ 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: Phil's Research Gate and Twitter profiles Muscle fiber typology substantially influences time to recover from high-intensity exercise - Lievens et al. 2020 Muscle fiber typology is associated with the incidence of overreaching in response to overload training - Bellinger et al. 2020 Muscle Typology of World-Class Cyclists across Various Disciplines and Events - Lievens et al. 2020 Functional Overreaching in Endurance Athletes: A Necessity or Cause for Concern? - Bellinger 2020 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	That Traathlon Show, 297.
0:17.6	Hey, what's up everybody, and welcome back to another episode of that triathlon show.
0:22.9	The podcast is presented by Scientific Triathlon.com.
0:26.7	I'm our host Michael and on today's episode I interview Dr. Phil Bellinger.
0:30.4	Phil is a researcher and lecturer at Griffith University, Australia.
0:35.0	We will talk today about research he has done on muscle fiber typology
0:39.3	and how to non-invasively assess how large proportions of type 1 and type 2, type 2a and type 2 x fibers
0:48.3	an athlete has without taking muscle biopsies. So this is a really interesting technology.
0:55.0	But then most interestingly, Phil and his colleagues have assessed how this muscle fiber
1:01.0	typology in athletes relate to performance and training adaptations, things like how long
1:08.1	you need to recover, how you react to an overload training period, and so on.
1:12.8	So that's a really fascinating topic that we'll get into and we'll also discuss functional or reaching
1:17.7	and whether it is necessary or even beneficial in endurance sports, which is based on a literature
1:23.6	review that Phil has recently published.
1:27.4	But before we get into the interview,
1:28.8	big thanks to our sponsors, precision hydration. You can find them on precision hydration.com
1:34.2	along with plenty of information about how to optimize your performance with hydration
1:40.1	and fueling strategies for racing and training. Precision hydration create electrolytes that you can match to your individual sweat, sodium
1:48.2	concentration.
1:49.3	And they also produce a brand new range of energy products called precision fuel that makes
1:54.8	it super easy to hit your numbers, because for example, their gels contain exactly 30 grams of carbohydrate and no
2:02.4	complicated maths involved when assessing how much energy you have consumed or should consumed
	...

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