-2 ZILE

Episode 60 Massage Guns, Cupping, Cryo Inside the Pro Athlete's Recovery Toolbox 🏋️

Episode 60 Massage Guns, Cupping, Cryo Inside the Pro Athlete's Recovery Toolbox 🏋️ 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: From Michael Phelps’ iconic bruises to the power-tool origins of the Theragun, we dissect the billion-dollar recovery industry. This episode goes beyond the marketing to reveal the hard science behind the pro athlete's toolbox. You'll learn why Whole-Body Cryotherapy is a "thermodynamic failure" for deep muscle recovery, creating a neurological illusion of relief while failing to cool the tissue that matters. We'll show you how aggressive cold therapy can actually sabotage your long-term muscle and strength gains by blunting the essential mTOR/p70S6K anabolic pathways—the "Interference Effect" in action. Conversely, we break down the real mechanisms of percussive massage: not "breaking up scar tissue," but altering fascial fluid viscosity (thixotropy) and using the Tonic Vibration Reflex to increase your range of motion without the force deficits of static stretching. We also debunk cupping, revealing its pain-relief effects as a neurological trick (Diffuse Noxious Inhibitory Controls) rather than structural repair, and explain why the color of the marks has nothing to do with "toxins." Finally, you get a practical blueprint: when to use these tools, why you must avoid cryo post-workout if hypertrophy is your goal, and the life-threatening reason you should never, ever use a massage gun on your neck. Keywords: recovery, percussive therapy, massage gun, cupping, cryotherapy, doms, hypertrophy, interference effect, sports science, placebo 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Jia, Y., Zhang, Z., & Wang, G. (2025). Effects of cupping therapy on chronic musculoskeletal pain and collateral problems: a systematic review and meta-analysis. *BMJ Open, 15*(5), e087340. https://bmjopen.bmj.com/content/bmjopen/15/5/e087340.full.pdf Konrad, A., Glashüttner, C., Reiner, M. M., Bernsteiner, D., & Tilp, M. (2020). The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles' Range of Motion and Performance. *Journal of Sports Science & Medicine, 19*(4), 690–694. https://pmc.ncbi.nlm.nih.gov/articles/PMC7675623/ Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. *The Journal of Physiology, 593*(18), 4285–4301. https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/ Sulkowski, A., & Dillard, J. (2022). Case Report: Vertebral Artery Dissection After Use of Handheld Massage Gun. *Clinical Practice and Cases in Emergency Medicine, 6*(2), 173–175. https://pmc.ncbi.nlm.nih.gov/articles/PMC9197740/ Xiao, F., He, M., & Li, Y. (2024). Effects of cold water immersion vs body cryotherapy on delayed onset muscle soreness and jump performance following acute strenuous exercise in physically active participants: A systematic review and meta-analysis. *Medicine (Baltimore), 103*(25), e41578. https://pmc.ncbi.nlm.nih.gov/articles/PMC12851776/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

23 min

-5 ZILE

Episode 59 Sodium Bicarbonate The Kitchen Powder That Breaks PBs (Maurten System) 🧪

Episode 59 Sodium Bicarbonate The Kitchen Powder That Breaks PBs (Maurten System) 🧪 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: From a black market at the World Athletics Championships to the podium of UTMB, a simple kitchen powder is rewriting the limits of endurance. For decades, sodium bicarbonate's power was locked behind violent gastrointestinal side effects, even carrying a documented risk of gastric rupture. This episode deconstructs the hydrogel revolution that solved this problem. We explain the core physiology of extracellular buffering: how creating an alkaline 'sink' in your blood pulls fatigue-inducing hydrogen ions out of your muscles via MCT transporters, allowing you to push harder for longer. We also reveal the genetic lottery of the MCT1 polymorphism that determines if you're a responder and unpack the powerful placebo effect. Finally, you'll get the practical blueprint: the optimal 0.3 g/kg dose, the critical 90-120 minute timing protocol, and the absolute 'don'ts'—like never chewing the hydrogel and understanding the risks of the massive sodium load. Keywords: sodium bicarbonate, hydrogel, maurten, endurance, performance, extracellular buffering, acidosis, mct1, utmb, ergogenic aid 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Downs, C. R., & Stonebridge, P. A. (1989). Gastric rupture following ingestion of sodium bicarbonate. Scottish Medical Journal, 34(5), 534. Grgic, J., Pedisic, Z., Saunders, B., et al. (2021). International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 54. https://doi.org/10.1186/s12970-021-00458-w McClung, M., & Collins, D. (2007). “Because I know It will!”: Placebo Effects of an Ergogenic Aid on Athletic Performance. Journal of Sport & Exercise Psychology, 29(3), 382-394. Shannon, E. S., Regnier, A., Dobson, B., Yang, X., Sparks, S. A., & McNaughton, L. R. (2024). The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40 km cycling time trial performance and metabolism in trained male cyclists. European Journal of Applied Physiology, 124(12), 3671-3682. https://doi.org/10.1007/s00421-024-05567-3 Wilkes, D., Gledhill, N., & Smyth, R. (1983). Effect of acute induced metabolic alkalosis on 800-m racing time. Medicine and Science in Sports and Exercise, 15(4), 277-280. https://doi.org/10.1249/00005768-198315040-00004 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

23 min

8 MAI

Episode 58 Beat the Heat Ice Vests, Slushies & The Science of Cooling Strategies 🧊

Episode 58 Beat the Heat Ice Vests, Slushies & The Science of Cooling Strategies 🧊 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: When the Paris 2024 Olympic committee designed an eco-friendly village without air conditioning, elite teams staged a "geothermal rebellion," importing their own AC units. This highlights a critical truth: in the battle against heat, thermoregulation is no longer a marginal gain but a survival mechanism. This episode dissects the science of acute cooling strategies for when the environment becomes uncompensable. We explore how to artificially expand your body's heat storage capacity by ingesting ice slurries, a technique that exploits the massive energy demand of the "latent heat of fusion" to create an internal heat sink. You'll learn about the body's biological radiators—specialized vascular networks (AVAs) in your palms—and the technology that uses a mild vacuum to extract heat at rates once thought impossible. We also decode the neurological illusion of L-menthol, which tricks your brain's TRPM8 receptors into feeling cool without actually changing your core temperature. Finally, we provide a practical blueprint, contrasting elite mixed-method protocols (ice vests + slurries) with accessible amateur adaptations, and detail the critical mistakes to avoid, from the "ice slurry evaporation paradox" to the catastrophic error of using perceptual cooling agents too early in a race.Keywords: thermoregulation, cooling strategies, heat stress, ice slurry, menthol, pre-cooling, per-cooling, ava cooling, endurance sports 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references :Bongers, C. C. W. G., et al. (2015). *Precooling and Percooling (cooling during exercise) both improve performance in the heat: A Meta-Analytical Review*. https://researchonline.ljmu.ac.uk/id/eprint/2688/3/Manuscript_BJSM_REVIEW_COOLING_unmarked.pdfGrahn, D. A., Cao, V. H., & Heller, H. C. (2012). Work volume and strength training responses to resistive exercise improve with periodic heat extraction from the palm. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/22076097/Jay, O., & Morris, N. B. (2018). Ice Slurry Ingestion Leads to a Lower Net Heat Loss during Exercise in the Heat. *ResearchGate*. https://www.researchgate.net/publication/280968571_Ice_Slurry_Ingestion_Leads_to_a_Lower_Net_Heat_Loss_during_Exercise_in_the_HeatSiegel, R., et al. (2010). Landmark study demonstrating ice slurry ingestion reduced pre-exercise core temperature by 0.66°C and increased run time to exhaustion by 19% by exploiting the latent heat of fusion.Stevens, C. J., et al. (2016). Running performance and thermal sensation in the heat are improved with menthol mouth rinse but not ice slurry ingestion. *Western Sydney University*. https://researchers.westernsydney.edu.au/en/publications/running-performance-and-thermal-sensation-in-the-heat-are-improve/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

21 min

5 MAI

Episode 57 Barefoot or Minimalist: A Secret for Speed or a Shortcut to Injury? 🏃‍♂️

Episode 57 Barefoot or Minimalist: A Secret for Speed or a Shortcut to Injury? 🏃‍♂️💬 Got a question or feedback? Write us at: lactatesports@gmail.com☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary: The era of carbon-plated super shoes has created a new pathology: intrinsic foot muscle atrophy, or "lazy foot" syndrome. This episode reveals how minimalist running has re-emerged as a clinical antidote. We break down the zero-sum biomechanical trade-off: going barefoot forces a forefoot strike that eliminates the violent "impact transient" on your knees, but massively overloads the Achilles tendon and calf muscles. You'll learn why a sudden transition is catastrophic, leading to bone marrow edema and stress fractures, as your atrophied "foot core" is unprepared for the load. Forget the all-or-nothing approach; this is your blueprint for using minimalism as a precise tool. We provide the gold-standard "Short Foot Exercise" to rebuild your foundation and a strict, 12-to-20-week clinical transition protocol to safely strengthen your feet, improve proprioception, and make you a more resilient runner.Keywords: barefoot running, minimalist shoes, running economy, foot core, injury prevention, carbon plate shoes, biomechanics, gait retraining, wolff's law🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Lieberman, D. E., Venkadesan, M., Werbel, W. A., Daoud, A. I., D'Andrea, S., Davis, I. S., Mang'eni, R. O., & Pitsiladis, Y. (2010). Foot strike patterns and collision forces in habitually barefoot versus shod runners. *Nature*, 463(7280), 531–535. https://pubmed.ncbi.nlm.nih.gov/20111000/McKeon, P. O., Hertel, J., Bramble, D., & Davis, I. (2015). The foot core system: a new paradigm for understanding intrinsic foot muscle function. *British journal of sports medicine*, 49(5), 290. https://pubmed.ncbi.nlm.nih.gov/24659509/Ridge, S. T., Johnson, A. W., Mitchell, U. H., Hunter, I., Robinson, E., Rich, B. S., & Brown, S. D. (2013). Foot bone marrow edema after a 10-wk transition to minimalist running shoes. *Medicine and science in sports and exercise*, 45(7), 1363–1368. (Sourced via BYU News, https://news.byu.edu/news/whoa-there-quick-switch-barefoot-shoes-can-be-bad-bone)Altman, A. R., & Davis, I. S. (2016). The Risks and Benefits of Running Barefoot or in Minimalist Shoes: A Systematic Review. *Sports health*, 8(2), 149–155. https://pmc.ncbi.nlm.nih.gov/articles/PMC4212355/Esculier, J. F., Dubois, B., Dionne, C. E., Leblond, J., & Roy, J. S. (2015). A consensus definition and rating scale for minimalist shoes. *Journal of foot and ankle research*, 8, 42. https://pmc.ncbi.nlm.nih.gov/articles/PMC4543477/SDX Training. (n.d.). *Using Carbon Shoes the Right Way*. Retrieved March 30, 2026, from https://www.sdxtraining.com/Articles/using-carbon-shoes-the-right-wayVoices generated by artificial intelligence from the scientific report produced by the Lactate team.

16 min

1 MAI

Episode 56 : Open Water Anxiety Why You Panic & How to Swim Straight 🌊

Episode 56 : Open Water Anxiety Why You Panic & How to Swim Straight 🌊 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Open water panic is not a failure of your mental fortitude but a profound neurophysiological reflex triggered by a hostile environment. When you dive into cold water, the sudden skin cooling initiates the sympathetically driven Cold Shock Response, causing involuntary hyperventilation and a massive spike in heart rate ; if you simultaneously submerge your face while holding your breath, the parasympathetic Mammalian Diving Reflex activates, commanding your heart to rapidly slow down. This simultaneous "accelerator" and "brake" signaling creates a highly arrhythmogenic Autonomic Conflict, which can lead to severe cardiac instability and sudden incapacitation even in elite athletes. To survive and perform, you must prime your trigeminal nerve by acclimating your face and body for two to three minutes before the race starts, allowing the initial hyperventilation to subside ; mechanically, you must separate sighting from breathing by using the "alligator eyes" technique—lifting only your goggles above the surface to minimize form drag—while relying on bilateral breathing to correct inherent vestibular drift and prevent lateral crossover. Without continuous visual recalibration, accumulating sensorimotor noise guarantees you will naturally swim in circles, a sensory deprivation effect so severe it mimics the isolation of solitary confinement. The ultimate manifestation of this aquatic deprivation was famously experienced by Diana Nyad during her 53-hour Cuba-to-Florida crossing, where she vividly hallucinated the Taj Mahal and scenes from The Wizard of Oz in the dark waters below. Keywords: open water, panic, cold shock response, autonomic conflict, sighting, vestibular drift, mammalian diving reflex 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Shattock, M. J., & Tipton, M. J. (2012). 'Autonomic conflict': a different way to die during cold water immersion? The Journal of Physiology, 590(14), 3219-3230. https://pmc.ncbi.nlm.nih.gov/articles/PMC3459038/ Jacobs, L. F., et al. (2015). Olfactory Orientation and Navigation in Humans. PLOS ONE, 10(6), e0129387. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0129387 Bierens, J. J., et al. (2016). Physiology of drowning: a review. Physiology, 31(2), 147-166. https://journals.physiology.org/doi/pdf/10.1152/physiol.00002.2015 Tipton, M. J., et al. (2017). Cold water immersion: kill or cure? Experimental Physiology, 102(11), 1335-1355. https://www.posturite.co.uk/media/pdf-downloads/Prof-Mike-Tipton.pdf Tipton, M. J. (1989). The initial responses to cold-water immersion in man. Clinical Science, 77(6), 581-588. Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

24 min

28 APR.

Episode 55 : The Female Athlete Code Mastering Your Cycle & Avoiding the RED-S Trap 🧬

Episode 55 : The Female Athlete Code Mastering Your Cycle & Avoiding the RED-S Trap 🧬 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: For over a century, endurance sports operated on the flawed assumption that women were simply small men, leading to catastrophic misapplications of training loads and fueling strategies. The female bioenergetic environment is continuously modulated by 17β-estradiol and progesterone, where systemic estrogen enhances long-chain fatty acid uptake and suppresses hepatic gluconeogenesis during the late follicular and mid-luteal phases ; however, while these molecular shifts in substrate utilization are verified, network meta-analyses prove their translation to actual measurable physical performance across cycle phases is statistically trivial. Rather than paralyzing your programming with rigid cycle-syncing algorithms, which frequently mistime hormonal phases due to massive biological variance, you must track subjective wellness metrics like perceived exertion and prioritize real-time auto-regulation over shifting VO₂ workloads based on assumptions ; elite programming must avoid Low Carbohydrate Availability by matching intake directly to glycolytic session demands to prevent the neuroendocrine collapse of Relative Energy Deficiency in Sport (REDs). An energy deficit independently triggers a severe hypothalamic triage protocol, suppressing T3, halting luteinizing hormone pulsatility, and causing catastrophic skeletal demineralization, a state dangerously masked by the synthetic hormones of oral contraceptive pills. The visceral reality of this physiological starvation was exposed when distance running prodigy Mary Cain suffered three years of amenorrhea and five broken bones under a toxic, weight-obsessed coaching paradigm. Keywords: female athlete, menstrual cycle, relative energy deficiency in sport, low carbohydrate availability, bioenergetics, endocrinology, amenorrhea 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Mountjoy, M., Ackerman, K. E., Bailey, D. M., et al. (2023). 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine, 57(17), 1073-1097. 10.1136/bjsports-2023-106994 McNulty, K. L., Elliott-Sale, K. J., Dolan, E., et al. (2020). The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Medicine, 50(10), 1813-1827. 10.1007/s40279-020-01319-3 Colenso-Semple, L. M., D'Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living, 5. 10.3389/fspor.2023.1054542 Elliott-Sale, K., et al. (2023). The effects of oral contraceptives on exercise performance, substrate oxidation, and hypertrophy. Journal of Applied Physiology, 135(4). 10.1152/japplphysiol.00346.2023 Schlie, Krassowski, and Schmidt. (2025). Methodological standards in menstrual cycle research. Journal of Applied Physiology. 10.1152/japplphysiol.00223.2025 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

23 min

24 APR.

Episode 54 : The "Big 5" The Only 5 Supplements That Actually Work 🔬

Episode 54 : The "Big 5" The Only 5 Supplements That Actually Work 🔬 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: You can either gamble on unregulated industry mythology or build your physiology on the undisputed baseline of performance enhancement. The modern athletic landscape is defined by the "Big 5"—caffeine, creatine, sodium bicarbonate, beta-alanine, and dietary nitrates—which operate on entirely distinct pathways to bypass human bioenergetic bottlenecks ; caffeine acts as an adenosine receptor antagonist to sustain central motor drive ; creatine saturates phosphocreatine stores for accelerated ATP regeneration and neuroprotection ; sodium bicarbonate induces metabolic alkalosis to accelerate acid efflux via MCT transporters ; beta-alanine elevates intracellular carnosine to buffer hydrogen ions ; and dietary nitrates rely on the oral microbiome to reduce the VO₂ cost of submaximal exercise via nitric oxide vasodilation. Elite application requires meticulous periodization, moving away from generalized dosing to specific protocols like utilizing 20 grams of creatine daily for rapid loading prior to base-building blocks , deploying low-dose caffeine at 1 to 3 milligrams per kilogram mid-race , leveraging hydrogel-encapsulated bicarbonate 60 to 180 minutes before 1-to-12-minute high-intensity glycolytic efforts , loading beta-alanine over 4 to 8 weeks for mid-range efforts , and combining acute nitrate shots with a 3-to-7-day loading phase to force maximum plasma nitrite accumulation. Application is heavily dictated by pharmacogenomics, where fast metabolizers thrive on caffeine while slow metabolizers face severe performance decrements , alongside sex-specific differences where nitrates may fail to improve sprint performance in females. The global sports nutrition industry was permanently altered when British sprinters Linford Christie and Sally Gunnell covertly utilized Dr. Roger Harris's unproven "Ergomax C150" creatine at the 1992 Barcelona Olympics. Keywords: caffeine, creatine, sodium bicarbonate, beta-alanine, dietary nitrates, bioenergetics, pharmacogenomics, vo₂ 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : International Olympic Committee. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine. https://bjsm.bmj.com/content/52/7/439 Forbes, S. C., et al. (2024). The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full Grgic, J., et al. (2020). International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC8427947/ Saunders, B., et al. (2017). beta-alanine supplementation to improve exercise capacity and performance: A systematic review and meta-analysis. ResearchGate. https://www.researchgate.net/publication/310617184_b-alanine_supplementation_to_improve_exercise_capacity_and_performance_A_systematic_review_and_meta-analysis Bailey, S. J., et al. (2009). Dietary Nitrate Supplementation and Exercise Performance. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC4008816/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

22 min

21 APR.

Episode 53 : Bike : Cadence Wars Spin Fast or Push Hard? The Science of Pedaling 🚴‍♂️

Episode 53 : Bike : Cadence Wars Spin Fast or Push Hard? The Science of Pedaling 🚴‍♂️ 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: The century-long debate between grinding a heavy gear and spinning a light one is finally settled by modern biomechanics. Manipulating your pedaling rate dictates a complex trade-off between peripheral muscular stress and central cardiovascular demand ; lower cadences require massive torque that recruits highly fatigable fast-twitch (Type II) muscle fibers, burning precious glycogen and accumulating fatigue byproducts. Conversely, higher cadences lower the torque threshold, allowing your nervous system to rely on efficient, fat-burning slow-twitch (Type I) fibers, which preserves localized carbohydrate stores ; however, this shifts the burden centrally, exponentially increasing the work of breathing and heart rate. While elite riders with massive VO₂max engines can sustain 95-105 RPM to protect their legs , amateur cyclists should avoid over-spinning and locate their personal metabolic equilibrium. You can find your optimal bioenergetic intersection using a heart rate decoupling test: hold a moderate power output for 10 minutes each at 70, 80, and 90 RPM, selecting the cadence that yields the lowest stable heart rate without intense muscular burning ; avoid low-cadence grinding on flats to prevent patellofemoral joint damage, and stop actively pulling up on the pedals, focusing instead on a powerful downstroke. Your optimal cadence is a dynamic target that scales upward as you push higher watts ; furthermore, extreme high-cadence cycling can induce diaphragm failure, triggering a respiratory metaboreflex that steals blood flow from your legs. This physiological reality explains Lance Armstrong’s legendary 2001 Alpe d'Huez attack, where his hyper-kinetic 90-105 RPM spin weaponized his cardiovascular system to drop Jan Ullrich’s brutal 75-80 RPM mashing. Keywords: cycling cadence, biomechanics, glycogen sparing, torque, vo2max, fast-twitch fibers, cycling economy 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Ahlquist, L. E., Bassett, D. R., Shikcy, R., et al. (1992). The effect of pedaling frequency on glycogen depletion rates in type I and type II quadriceps muscle fibers during submaximal cycling exercise. European Journal of Applied Physiology and Occupational Physiology, 65(4), 360-364. https://doi.org/10.1007/BF00243516 Dunst, A. K., Hesse, C., & Ueberschär, O. (2024). Changes in force-velocity and power-velocity relationships with increasing work rate up to maximal oxygen uptake and to assess the resulting alterations in optimal cadence. Frontiers in Physiology, 15, 1343601. https://doi.org/10.3389/fphys.2024.1343601 Foss, Ø., & Hallén, J. (2004). The most economical cadence increases with increasing workload. European Journal of Applied Physiology, 92(4-5), 443-451. https://doi.org/10.1007/s00421-004-1175-5 Mitchell, U. H., et al. (2019). The Impact of Cycling Cadence on Respiratory and Hemodynamic Responses to Exercise. Medicine & Science in Sports & Exercise, 51(8), 1627-1636. https://doi.org/10.1249/MSS.0000000000001960 Nimmerichter, A., Eston, R., Bachl, N., & Williams, C. (2012). Effects of low and high cadence interval training on power output in flat and uphill cycling time-trials. European Journal of Applied Physiology, 112(1), 69-78. https://doi.org/10.1007/s00421-011-1957-5 Takaishi, T., Yamamoto, T., Ono, T., Ito, T., & Moritani, T. (1998). Neuromuscular, metabolic, and kinetic adaptations for skilled pedaling performance in cyclists. Medicine and Science in Sports and Exercise, 30(3), 442-449. https://doi.org/10.1097/00005768-199803000-00016 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

22 min

LACTATE

Episode 60 Massage Guns, Cupping, Cryo Inside the Pro Athlete's Recovery Toolbox 🏋️

Episode 59 Sodium Bicarbonate The Kitchen Powder That Breaks PBs (Maurten System) 🧪

Episode 58 Beat the Heat Ice Vests, Slushies & The Science of Cooling Strategies 🧊

Episode 57 Barefoot or Minimalist: A Secret for Speed or a Shortcut to Injury? 🏃‍♂️

Episode 56 : Open Water Anxiety Why You Panic & How to Swim Straight 🌊

Episode 55 : The Female Athlete Code Mastering Your Cycle & Avoiding the RED-S Trap 🧬

Episode 54 : The "Big 5" The Only 5 Supplements That Actually Work 🔬

Episode 53 : Bike : Cadence Wars Spin Fast or Push Hard? The Science of Pedaling 🚴‍♂️

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S-ar putea să vă placă

LACTATE

Episoade

Episode 60 Massage Guns, Cupping, Cryo Inside the Pro Athlete's Recovery Toolbox 🏋️

Episode 59 Sodium Bicarbonate The Kitchen Powder That Breaks PBs (Maurten System) 🧪

Episode 58 Beat the Heat Ice Vests, Slushies & The Science of Cooling Strategies 🧊

Episode 57 Barefoot or Minimalist: A Secret for Speed or a Shortcut to Injury? 🏃‍♂️

Episode 56 : Open Water Anxiety Why You Panic & How to Swim Straight 🌊

Episode 55 : The Female Athlete Code Mastering Your Cycle & Avoiding the RED-S Trap 🧬

Episode 54 : The "Big 5" The Only 5 Supplements That Actually Work 🔬

Episode 53 : Bike : Cadence Wars Spin Fast or Push Hard? The Science of Pedaling 🚴‍♂️

Detalii

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S-ar putea să vă placă