All of the studies I've shared (~500 studies) are available on the RESOURCES PAGE.
PHYSIOLOGY: Aspects of Respiratory Muscle Fatigue in a Mountain Ultramarathon Race
PRACTICAL TAKEAWAYS -
- Maximal voluntary inspiratory and expiratory pressures were significantly reduced after a 110km mountain trail race.
- Ultraendurance running reduces respiratory muscle strength for inspiratory muscles shown to result from significant peripheral muscle fatigue with only little contribution of central fatigue.
- Inspiratory muscle training may benefit ultramarathon performance (see these tweets: one and two).
NUTRITION: Within-Day Energy Deficiency and Metabolic Perturbation in Male Endurance Athletes
PRACTICAL TAKEAWAYS -
- Despite there being no observed differences in 24-hr energy balance or energy availability between the groups, subjects with suppressed resting metabolic rate (RMR) spent more time in an energy deficit exceeding 400 kcal hr and had larger single-hour energy deficits compared with subjects with normal RMR.
- Larger single-hour energy deficits were associated with higher cortisol levels and a lower testosterone:cortisol ratio.
- Try not to go into a significant energy deficit during the day (eat often if energy demands are high).
TRAINING: Road to Tokyo 2020 Olympic Games: Training Characteristics of a World Class Male Triathlete
PRACTICAL TAKEAWAYS -
- The triathlete performed 14.74h of weekly endurance training volume. Training intensity distribution (TID) was 81.93% / 7.16% / 10.91% for zones 1 (low intensity), 2 (moderate intensity) and 3 (high intensity) respectively.
- Pyramidal TID model is observed during the initial stages of the periodization and Polarized TID model is observed at the end of the macrocycle.
- The triathlete’s peak ⩒O2 was increased by 20% on cycling and by 14% on running. Peak power was increased by 3.13% on cycling test and peak speed by 9.71% on running test.
- 4-week altitude training camps and a heat acclimation protocol were used in the lead-up to the games.
- This athlete followed good training protocols and research and this resulted in physiological improvements and good racing results.
SLEEP: Sleep Deprivation Training to Reduce the Negative Effects of Sleep Loss on Endurance Performance
PRACTICAL TAKEAWAYS -
- A male ultraendurance runner underwent a 6-week sleep deprivation training (SDT) program (consisting of 1 night SD every Sunday) in addition to his regular physical training program before taking part in a 6-day race.
- SDT was well tolerated by the athlete. A visual analysis of the data suggests that including SDT in the weeks preceding an ultraendurance competition may have beneficial effects on sleepiness and perceived mental effort in the context of 5 consecutive days of prolonged running and 2 nights of SD.
- SDT may be valuable to beneficial for performances that go through the night (see the protocol here and more details here).
HRV: Decision making and heart rate variability
PRACTICAL TAKEAWAYS -
- Results show an association between higher vagally mediated HRV and better decision-making performance, especially under risk and uncertainty.
- This systematic review highlights the influence of the autonomic nervous system in decision-making processes.
- If facing a tough decision, it may be valuable to ensure that you're rested and have a high HRV score.
SUPPLEMENTS: Taurine Supplementation Increases Post-Exercise Lipid Oxidation at Moderate Intensity in Fasted Healthy Males
PRACTICAL TAKEAWAYS -
- Different doses of taurine (TAU) (3 g or 6 g) or placebo were supplemented 90 min before a single bout of fasting aerobic exercise.
- We observed that TAU supplementation (6 g) increased lipid oxidation (38%) and reduced the respiratory coefficient (4%) when compared to the placebo. However, no differences in lipid oxidation were observed between the different doses of taurine (3 g and 6 g).
- Six grams of TAU supplementation 90 min before a single bout of aerobic exercise in a fasted state may increase lipid oxidation post exercise.
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