Coaching through Science
Alan Couzens, MS (Sports Science) “Enter, stranger, but take heed Of what awaits the sin of greed, For those who take, but do not earn, …
The counterintuitive theory has pervaded books, studies, and Reddit threads and is something of a rally cry for LCHF converts. But while there may be some benefit to monitoring insulin levels, there’s no need to cut out all carbs quite yet.
Are Endurance Athletes More Susceptible to Getting Diabetes?
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Athlete Practice Versus Current Sports Nutrition Guidelines Among Elite Endurance Athletes
Stephen Seiler says 80% of a runner’s workouts should be done at a slow speed with 20% at medium to fast pace. Here are his five training tips related to this theory
Five training tips from the man who created the 80/20 rule – Athletics Weekly
Coaches without real knowledge of energy systems often intuitively develop programs that train the dominant energy system for their sport. For instance, sprint coaches intuitively train their athletes with sprint distances even though they are unfamiliar with the benefits of such training on the nervous system and the anaerobic energy systems.
Periodization Training for Sports, Third Edition: Understanding energy systems training
2015 Study, “Can elite athletes benefit from dietary nitrate supplementation (beet root)?” Conclusion. Recent data tend to suggest that the ergogenic properties of nitrate supplementation are restricted to the recreational athlete and not evident in the highly trained elite athlete. Point -what is touted as the next elixir for performance my not work for the highly trained racer. I do all the research so you don’t have to.
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A new study tested two approaches head-to-head, with results that offer some useful takeaways for athletes of all levels
Testing out the best strategy to avoid overheating during exercise
A new review assesses evidence that âtranscranial direct-current stimulationâ can alter physical limits.
It has been shown that nitrate supplementation can enhance endurance exercise performance. Recent work suggests that nitrate ingestion can also increase intermittent type exercise performance in recreational athletes. We hypothesized that six days of nitrate supplementation can improve high-intensity intermittent type exercise performance in trained soccer players. Thirty-two male soccer players (age: 23 ± 1 years, height: 181 ± 1 m, weight: 77 ± 1 kg, playing experience: 15.2 ± 0.5 years, playing in the first team of a 2nd or 3rd Dutch amateur league club) participated in this randomized, double-blind cross-over study. All subjects participated in two test days in which high-intensity intermittent running performance was assessed using the Yo-Yo IR1 test. Subjects ingested nitrate-rich (140 mL; ~800 mg nitrate/day; BR) or a nitrate-depleted beetroot juice (PLA) for six subsequent days, with at least eight days of wash-out between trials. The distance covered during the Yo-Yo IR1 was the primary outcome measure, while heart rate (HR) was measured continuously throughout the test, and a single blood and saliva sample were collected just prior to the test. Six days of BR ingestion increased plasma and salivary nitrate and nitrite concentrations in comparison to PLA (p < 0.001), and enhanced Yo-Yo IR1 test performance by 3.4 ± 1.3% (from 1574 ± 47 to 1623 ± 48 m; p = 0.027). Mean HR was lower in the BR (172 ± 2) vs. PLA trial (175 ± 2; p = 0.014). Six days of BR ingestion effectively improves high-intensity intermittent type exercise performance in trained soccer players.
New research challenges the conventional wisdom on getting a performance boost.