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

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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/

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

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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

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Episode 52 Your First Triathlon Avoid the 5 Mistakes That Ruin 90% of Races 🏊‍♂️

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Summary: You might think a triathlon is three distinct sports, but science reveals it is a single physiological stressor punctuated by two catastrophic transitions that ruin novice races ; your open-water start triggers a violent autonomic clash between the parasympathetic dive reflex and sympathetic cold shock response, creating erratic cardiac activity and perceived panic , while T1 induces severe postural hypotension as blood rushes to your lower extremities and T2 forces a neuromuscular mismatch where your brain struggles to shift from concentric cycling to eccentric stretch-shortening running, artificially spiking your $VO_2$. To survive, you must execute a 10 to 15-minute cold water habituation before the gun , increase your kick rate in the final 100 meters to preemptively shunt blood , and strictly cap your bike power at 75-85% of FTP using a controlled cadence to preserve glycogen ; integrate 10 to 15-minute micro-bricks off the bike solely to force neural adaptation without accumulating overuse fatigue , while restricting race-day carbohydrate intake to a practiced 30-60g/h to prevent splanchnic ischemia. Defying all conventional physiological metrics, outliers like Sister Madonna Buder have executed these survival mechanics to complete Ironmans into their 90s.

Keywords: triathlon, transition, autonomic clash, micro-bricks, glycogen, splanchnic hypoperfusion, vo₂, neuromuscular

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

Millet, G. P., & Vleck, V. E. (2000). Physiological and biomechanical adaptations to the cycle to run transition in Olympic triathlon. British Journal of Sports Medicine, 34(6), 384-390. https://pmc.ncbi.nlm.nih.gov/articles/PMC1756235/

Subhan, M. M., et al. (2019). Cold water face immersion in healthy subjects: how a clash of autonomic pathways might contribute to triathlon deaths. Proceedings of The Physiological Society, 44, C22. https://www.physoc.org/abstracts/cold-water-face-immersion-in-healthy-subject-s-how-a-clash-of-autonomic-pathways-might-contribute-to-triathlon-deaths/

Vercruyssen, F., et al. (2002). Influence of cycling cadence on subsequent running performance in triathletes. Medicine and Science in Sports and Exercise, 34(3), 530-536. https://pubmed.ncbi.nlm.nih.gov/11880820/

Peeling, P. D., et al. (2005). Factors influencing pacing in triathlon. Sports Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC4172046/

Shaw, G., et al. (2019). Injury and illness in short-course triathletes: A systematic review. https://pmc.ncbi.nlm.nih.gov/articles/PMC10980869/

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Episode 51 : The Aero vs. Comfort Battle Nailing Your Bike Position 🚴

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Summary: To slice through the wind at 50 km/h, you must fold your body into a weapon; but this aerodynamic tuck comes at a brutal physiological cost. When your velocity exceeds 14 m/s, over 90% of resistance is aerodynamic ; lowering your torso reduces your drag coefficient but simultaneously attenuates peak power and VO₂max. Dropping into an extreme tuck closes your hip angle, stretching your bi-articular muscles beyond their optimal length-tension curve. Furthermore, compressing your abdomen against your diaphragm skyrockets the work of breathing, triggering a respiratory metaboreflex that steals oxygenated blood away from your legs via sympathetic vasoconstriction. To maintain your W/CdA ratio without crushing your hip flexors, elite application dictates shortening your crank arms from 175 mm to 160 mm and moving your saddle forward to rotate your center of mass around the bottom bracket. For sub-elite speeds around 32 km/h, prioritize the power preservation rule; holding a slightly higher torso angle prevents the neuromuscular fatigue and vibration trauma that destroy your endurance over a 5-hour race. Do not apply archaic static formulas like KOPS to dynamic aerodynamic setups. Female athletes and smaller riders face distinct biomechanical penalties under the new UCI regulations, as forced 400 mm handlebar widths artificially splay their arms, increasing frontal area and causing shoulder pain. Just as Dan Bigham engineered a World Hour Record by prioritizing a 0.164 CdA at altitude over raw wattage, the future of cycling relies on real-time on-bike telemetry to perfectly balance your drag and physiology.

Keywords: aerodynamics, biomechanics, time-trial, vo₂max, metaboreflex, hip angle, drag coefficient

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

Gnehm, P., Reichenbach, S., Altpeter, E., Widmer, H., & Hoppeler, H. (1997). Influence of different racing positions on metabolic cost in elite cyclists. Medicine and Science in Sports and Exercise, 29(6), 818-823. https://pubmed.ncbi.nlm.nih.gov/9219211/

Fintelman, D. M., Sterling, M., Hemida, H., & Li, F. X. (2015). The effect of time trial cycling position on physiological and aerodynamic variables. Journal of Sports Sciences, 33(16), 1730-1737. https://pubmed.ncbi.nlm.nih.gov/25658151/

Ricard, M., Hills-Meyer, P., Miller, M., & Michael, T. (2006). The effects of bicycle frame geometry on muscle activation and power during a Wingate anaerobic test. Journal of Sports Science & Medicine, 5(1), 25-32. https://pmc.ncbi.nlm.nih.gov/articles/PMC5786204/

Dempsey, J. A., Romer, L., Rodman, J., Miller, J., & Smith, C. (2006). Consequences of exercise-induced respiratory muscle work. Respiratory Physiology & Neurobiology, 151(2-3), 242-250. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.01970/xml

Barnes, C., Hopker, J., Fennell, C., & Gibson, S. (2024). Validity and Reliability of an On-Bike Sensor System for the Determination of Aerodynamic Drag in Cycling. Journal of Science and Cycling. https://www.jsc-journal.com/index.php/JSC/article/download/901/804/4905

Polanco, A. P., Suarez, D. R., & Muñoz, L. E. (2020). Selection of Posture for Time-Trial Cycling Events. Applied Sciences, 10(18), 6546. https://www.mdpi.com/2076-3417/10/18/6546

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Episode 50 The Post-Marathon Blueprint What to Do (and NOT Do) After 42.2k 🏃‍♂️

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Summary: Crossing the finish line is not just a test of endurance but the beginning of a massive physiological trauma; you are dealing with an acute, multi-systemic crisis. Your body faces transient myocardial micro-trauma where cardiac cell walls become highly porous, acute kidney injury marked by a dangerous 48-hour ischemic dip, and neurological cannibalization where your brain physically consumes its own myelin for energy. To survive this, you must adopt complete passive rest for the first 48 to 72 hours, maintaining rigorous hydration and consuming 1.0-1.2 g/kg/h of carbohydrates to support delayed renal recovery and halt catabolism. Crucially, you must strictly avoid NSAIDs like ibuprofen, which double your risk of kidney injury, and shun active recovery methods like elliptical machines that clinically delay organ repair. Understand that the "post-marathon blues" are a real biological consequence of your brain's myelin depletion and neurotransmitter shifts, not just a psychological letdown. This violent biological cost was evident as early as the 1904 St. Louis marathon, where winner Thomas Hicks survived extreme dehydration only through strychnine injections.

Keywords:

marathon, recovery, myelin, kidney injury, nsaids, necrosis, metabolomics

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

Bester, C., & Loots, D. T. (2023). The metabolic recovery of marathon runners: an untargeted 1H-NMR metabolomics perspective. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC10192615/

Warhol, M. J., et al. (1985). Skeletal muscle injury and repair in marathon runners after competition. PubMed. https://pubmed.ncbi.nlm.nih.gov/3970143/

Ramos-Cabrer, P., et al. (2025). Reversible reduction in brain myelin content upon marathon running. PubMed. https://pubmed.ncbi.nlm.nih.gov/40128612/

Frontiers. (2022). Renal Function Recovery Strategies Following Marathon in Amateur Runners. Frontiers in Physiology. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.812237/full

MDPI. (2023). Acute Kidney Injury Biomarkers in Marathon Runners: Systematic Review and Meta-Analysis. Medicina. https://www.mdpi.com/1648-9144/61/10/1775

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Episode 49: [PARIS MARATHON SPECIAL] The Ultimate D-2 Checklist 🔬

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Summary: The 48 hours before a marathon shift your focus entirely from aerobic adaptation to biological preservation, dictating your race-day survival. To achieve glycogen supercompensation, you must ingest 10-12 g/kg of carbohydrates; however, consuming complex carbs creates a massive fibrous bulk in your gut. When the starting gun fires, running at a high percentage of VO₂max triggers splanchnic ischemia, shunting up to 80% of blood away from the digestive tract. This stationary, oxygen-starved fecal mass rapidly ferments, breaching epithelial tight junctions and causing severe gastrointestinal collapse. To prevent this, you must adopt a strict Low-Residue Diet (LRD)—under 10 g of fiber daily starting at T-48—to mechanically empty the colon while still absorbing highly refined carbohydrates for fuel. Tactically, you must also preserve your biomechanics by avoiding "Expo Legs"; collect your bib on Thursday or Friday to prevent the isometric soleus fatigue caused by hours of slow walking on concrete. Furthermore, because pre-race anxiety will inevitably ruin your sleep on race eve, you must "bank" sleep on the penultimate night (D-2) to immunize your cognitive and metabolic systems. Navigating modern bureaucratic hurdles like validating your digital Parcours Prévention Santé (PPS) is critical, a stark evolution from the chaotic 1900 Paris race where Michel Théato won amidst accusations of dodging carriages and taking shortcuts.

Keywords:

marathon, low-residue diet, glycogen supercompensation, splanchnic ischemia, sleep banking, paris marathon, expo legs

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

Scrivin, R., Slater, G., Mika, A., & Costa, R. J. S. (2024). The impact of 48 h high carbohydrate diets with high and low FODMAP content on gastrointestinal status and symptoms in response to endurance exercise, and subsequent endurance performance. Applied Physiology, Nutrition, and Metabolism, 49(6), 773-791. https://www.researchgate.net/publication/387826933_Fibre_The_Forgotten_Carbohydrate_in_Sports_Nutrition_Recommendations

Martin, T., et al. (2024). Sleep patterns and sleep management strategies in ultramarathons, and the repercussions of sleep deprivation. Sports Medicine - Open, 10(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC11001838/

Burke, L. M., Jeukendrup, A. E., Jones, A. M., & Mooses, M. (2019). Contemporary nutrition strategies to optimize performance in distance runners and race walkers. International Journal of Sport Nutrition and Exercise Metabolism, 29(2). https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.pdf

Costa, R. J. S., et al. (2017). Exercise-Associated Gastrointestinal Symptoms consensus statement. British Journal of Sports Medicine.

Wu, K-L., et al. (2011). Impact of low-residue diet on bowel preparation for colonoscopy. Diseases of the Colon & Rectum, 54:107-112.

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Episode 48 : Is Your GPS Watch ACCURATE? The Surprising Truth ⌚

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Summary: You treat the pacing data displayed on your wrist as an absolute, infallible reflection of reality, but it is actually a highly processed statistical probability. While multi-band receivers capture high-frequency radio signals to mitigate multipath interference in urban environments , raw spatial data theoretically overestimates distance due to random point scatter ; to compensate, your watch utilizes a Kalman filter that aggressively smooths curves, ultimately causing consumer devices to consistently underestimate total distance. Furthermore, your own body acts as an obstacle, with high tissue water content absorbing electromagnetic waves , while the pendulum motion of your arm swing introduces continuous Doppler shifts that severely destabilize instant pace calculations. For elite training, you must minimize reliance on real-time micro-pacing during high-intensity intervals, prioritizing manual lapping and utilizing telemetry strictly for post-hoc analysis rather than as a real-time throttle ; amateur athletes should focus entirely on lap pace to absorb spatial scatter and ensure a smoothed moving average that prevents erratic surging. Keep in mind that purely GPS-derived elevation is mathematically weaker and inherently inaccurate without a barometric altimeter , and understand that certified marathon courses are intentionally designed longer than standard to prevent short-course records. Despite the multi-billion-dollar satellite infrastructure, every legitimate marathon on Earth is still measured by an official riding a bicycle equipped with a 1971 mechanical analog device known as the Jones Counter.

Keywords: telemetry, gps accuracy, kalman filter, pace, running, dual-band, multipath

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

Ranacher, P., Brunauer, R., Trutschnig, W., Van der Spek, S., & Reich, S. (2016). Why GPS makes distances bigger than they are. International Journal of Geographical Information Science, 30(2), 316-333. https://doi.org/10.1080/13658816.2015.1086924

Johansson, R. E., Adolph, S. T., Swart, J., & Lambert, M. I. (2020). Accuracy of GPS sport watches in measuring distance in an ultramarathon running race. International Journal of Sports Science & Coaching, 15(5-6). https://doi.org/10.1177/1747954119899880

Waegli, P., & Skaloud, A. (2009). Optimization of two kinematic trajectory estimation methods. Journal of Applied Geodesy.

Tavakoli, M., et al. (2020). Accuracy of sport watches in tracking distance and pace in urban and forest environments. JMIR mHealth and uHealth, 8(6), e17118. https://doi.org/10.2196/17118

Zhu, Y., et al. (2021). The effects of human body interference on the performance of a GPS antenna. IEEE Transactions on Antennas and Propagation.

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Episode 47 : Rituals, Superstitions & OCD The Hidden Science of Champions' Routines 🧠

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Summary: The elite athletic environment demands absolute control amid chaos, driving performers to construct structural micro-worlds ; understanding this requires separating pre-performance routines (PPR) from superstitious rituals (SR) and obsessive-compulsive disorder (OCD). Under pressure, the amygdala detects threats and floods the brain with catecholamines, causing the prefrontal cortex to hijack the basal ganglia's automatic motor programs—a phenomenon known as the explicit monitoring hypothesis, or "choking". To protect automaticity, PPRs act as a neurological firewall by engaging conscious resources, notably utilizing the "Quiet Eye" (gaze fixation >100ms) to suppress the distraction-prone ventral attention network and activate the goal-directed dorsal attention network. Conversely, the brain's pattern-matching engine generates superstitions via reward prediction error, where midbrain dopamine spikes incorrectly link coincidental actions to successful outcomes. Training application requires a 5-step model—readying, imaging, focusing, executing, and evaluating—while adapting to skill level: novices require motor-emphasized physical grounding, whereas elites rely on cognitive regulation. At the extreme, athletes like Wade Boggs build rigid behavioral cocoons of extreme routine , while others, like NHL goalie Corey Hirsch, suffer from clinical OCD, performing rituals not to win, but to silence intrusive, screaming thoughts.

Keywords: pre-performance routine, quiet eye, basal ganglia, dopamine, choking, superstition, ocd

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

Rupprecht, A. G. O., Tran, U. S., & Gröpel, P. (2021). The effectiveness of pre-performance routines in sports: a meta-analysis. International Review of Sport and Exercise Psychology. https://ucrisportal.univie.ac.at/en/publications/the-effectiveness-of-pre-performa-nce-routines-in-sports-a-meta-an/

Mesagno, C., & Mullane-Grant, T. (2010). A Comparison of Different Pre-Performance Routines as Possible Choking Interventions. Journal of Applied Sport Psychology.

Vickers, J. N. (1996). Various publications on The Quiet Eye.

Lidor, R., & Mayan, G. (2005). Can Beginning Learners Benefit from Preperformance Routines? The Sport Psychologist.

Hirsch, C. (2017). Dark, Dark, Dark, Dark, Dark, Dark. The Player's Tribune.

Viner, B. (2004). Goran Ivanisevic: Wimbledon champion with a Tinky Winky tale to tell. The Independent. https://www.independent.co.uk/news/people/profiles/goran-ivanisevic-wimbledo-n-champion-with-a-tinky-winky-tale-to-tell-34263.html

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Episode 46: MARATHON PREP #4 The Mental Game - How to Conquer Pre-Race Anxiety 🧠

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Summary: Unmanaged pre-race anxiety creates a metabolic tax that burns fuel before the starting gun, affecting 78% of runners and causing a 10-15% performance decrement equivalent to being undertrained. This Competitive State Anxiety activates the Sympathetic Nervous System, spiking cortisol and adrenaline to accelerate glycogenolysis, potentially depleting 30-50% of your glycogen stores in the first hour. Instead of trying to calm down, you must reappraise cognitive worry as excitement, aligning your mental label with your high physiological arousal to optimize performance. Acknowledge taper-induced "phantom pains" as normal neurological withdrawal, and use periodic smiling to improve your running economy by 2.8% while mitigating stress-induced gut permeability. Remember Paula Radcliffe’s 2004 collapse, where extreme pressure caused the brain to shut down the body; elite athletes succeed by interpreting somatic arousal as a facilitative signal of readiness rather than a debilitative threat.

Keywords: competitive state anxiety, sympathetic nervous system, glycogenolysis, reappraisal, running economy, phantom pains, gut permeability, central governor

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

Martens, R., Vealey, R. S., & Burton, D. (1990). Competitive Anxiety in Sport. Human Kinetics.

Hanin, Y. L. (1997). Emotions and Athletic Performance: Individual Zones of Optimal Functioning Model. European Yearbook of Sport Psychology. https://pubmed.ncbi.nlm.nih.gov/10585167/

Brooks, A. W. (2014). Get excited: reappraising pre-performance anxiety as excitement. Journal of Experimental Psychology: General. https://pubmed.ncbi.nlm.nih.gov/24364682/

Brick, N. E., McElhinney, M. J., & Metcalfe, R. S. (2018). The effects of facial expression and relaxation cues on movement economy, physiological, and perceptual responses during running. Psychology of Sport and Exercise. https://www.researchgate.net/publication/319935871_The_effects_of_facial_expression_and_relaxation_cues_on_movement_economy_physiological_and_perceptual_responses_during_running

Thornton, O. (2025). The Compounding Mechanisms of Pre-Race Anxiety and Exercise on Gastroesophageal Reflux in Endurance Runners. https://cdr.lib.unc.edu/concern/articles/5999nj98x

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Episode 45 Is "Double Day" Training For You? The Pros and Cons of Two-a-Days 🧬

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Summary: The concept of two-a-days stands as the ultimate high-performance tool for the elite, yet it serves as the most reliable mechanism for burnout and injury in the amateur. At the cellular level, concurrent training triggers a molecular war between mTORC1, the anabolic driver of protein synthesis, and AMPK, the metabolic sensor activated by endurance work ; when activated, AMPK blocks mTOR via TSC2, effectively dampening the signal for muscle growth without inhibiting VO₂ max improvements. To navigate this interference effect, you must separate conflicting sessions by at least 6 to 24 hours to reset the molecular environment —and opt for concentric-dominant cycling over running to minimize eccentric muscle damage. Your practical blueprint demands strictly managing your acute:chronic workload ratio between 0.8 and 1.3 to avoid the danger zone , while executing the 4 R's of recovery: rehydrating 150% of fluid lost, refueling with high-glycemic carbs, repairing with 20-40g of protein, and resting. You also face the hormonal reality where chronic double sessions tank your testosterone-to-cortisol ratio unless you buffer the biological cost with sleep extension, aiming for 10 hours to boost performance ; you can look to Jerry Rice, who mastered this by running a steep hill in the morning and lifting in the afternoon, trading a fraction of peak power for infinite repeatability.

Keywords: two-a-days, concurrent training, mtor, ampk, hypertrophy, endurance, workload

🎙️ Lactate, the podcast that deciphers science to improve your performance.

Key references :

Hickson, R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. PubMed. [https://pubmed.ncbi.nlm.nih.gov/7193134/](https://pubmed.ncbi.nlm.nih.gov/7193134/)

Brigatto, et al. (2022). Twice-daily sessions result in a greater muscle strength and a similar muscle hypertrophy compared to once-daily session in resistance-trained men. PubMed. [https://pubmed.ncbi.nlm.nih.gov/33634677/](https://pubmed.ncbi.nlm.nih.gov/33634677/)

Rønnestad, B. (2010). Strength training improves 5-min all-out performance following 185 min of cycling. SciSpace. [https://scispace.com/pdf/strength-training-improves-5-min-all-out-performance-3lj2aekuat.pdf](https://scispace.com/pdf/strength-training-improves-5-min-all-out-performance-3lj2aekuat.pdf)

Hansen, A. K. (2005). Skeletal muscle adaptation: training twice every second day vs. Journal of Applied Physiology. [https://journals.physiology.org/doi/10.1152/japplphysiol.00163.2004](https://journals.physiology.org/doi/10.1152/japplphysiol.00163.2004)

Mah, C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. PMC. [https://pmc.ncbi.nlm.nih.gov/articles/PMC3119836/](https://pmc.ncbi.nlm.nih.gov/articles/PMC3119836/)

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