Q&A #82 - Minimum worthwhile time for a workout; Two hard workouts on the same day

That Triathlon Show

Mikael Eriksson

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

4.9 • 596 Ratings

🗓️ 16 April 2020

⏱️ 31 minutes

🔗️ Recording | iTunes | RSS

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Summary

Q&A #82 - Minimum worthwhile time for a workout; Two hard workouts on the same day What is the minimum duration a workout (particularly a bike) should be to be worthwhile? Is deliberate planning of two hard workouts on the same day (e.g. "double-threshold") an effective strategy to get a stronger training response? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans PGC-1β is downregulated by training in human skeletal muscle: no effect of training twice every second day vs. once daily on expression of the PGC-1 family Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens Twice-a-day training improves mitochondrial efficiency, but not mitochondrial biogenesis, compared with once-daily training Exercise twice-a-day potentiates markers of mitochondrial biogenesis in men Post‐exercise carbohydrate and energy availability induce independent effects on skeletal muscle cell signalling and bone turnover: implications for training adaptation SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free. ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order. RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing. 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	Hey, what's up everybody and welcome back to that triathlon show, the podcast presented by
0:06.0	Scientific Traathlon.com. I'm my host Michael and this episode is Q&A number 82.
0:12.2	Before we get into today's questions, big thanks to our sponsors. First, we have precision
0:17.4	hydration and precision hydration create electrolyte products that you can choose
0:23.3	in different concentrations to match how you sweat and the sodium concentration that you have in
0:28.4	your sweat during this period of being confined to indoor cycling i've been doing a lot of long
0:35.8	rides on the trainer, generally cycling around
0:39.0	12, 13 hours per week, 12, 13, 13, 1⁄2 hours per week. And many of those rides will be three hours,
0:45.2	three to four hours long. And for me, I find that definitely when I do rides that are that long,
0:51.7	I really benefit from taking the electrolyte products
0:55.8	from precision hydration to both feel better in the workouts, but also to just feel better after
1:01.5	the workout. If I, for some reason, don't take the electrolyte products. I just feel a bit more
1:06.3	tired and lephagic later on. And if I go running later in the day I have a greater tendency to
1:12.9	get onset of cramps although fortunately I haven't cramped so far but that's just some of the
1:19.3	couple of reasons anecdotally that I find precisionization really good you can check out their free
1:23.9	sweat test on precisionidization dot com and get an estimate for how much you sweat and how much sodium you lose.
1:30.6	And get 15% of your electric products with the promo code that triathlon show 1.5.
1:36.7	And thank you to Roka.
1:38.5	Roka is the world leading manufacturer of wetsuits, trisuits, swimming skins, goggles and high performance eyewear.
1:44.6	For many of you, the open water swimming season is starting to arrive potentially.
1:51.0	So with a good wetsuit, you might be able to get in some swimming training.
1:54.9	And Roka definitely offer a large variety of really, really good wetsuits, including the new, very affordable,
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