A microcycle of high-intensity short-interval sessions induces improvements in indicators of endurance performance compared to regular training.

The purpose of this study was to evaluate the effects of a microcycle of high-intensity interval training (HIT) sessions with multiple short work intervals followed by an active recovery period, compared to a similar duration of regular training, on determinants and indicators of endurance performance in well-trained cyclists. The participants in the BLOCK group performed a 6-day HIT microcycle including five HIT sessions (5 × 8.75-min 30/15 s short intervals) followed by a 6-day active recovery period with reduced training load, while the regular training group (REG) performed 12 days of their regular training, including four HIT sessions.

Training volume and total energy expenditure of an Olympic and Ironman world champion: approaching the upper limits of human capabilities.

Research on world-class athletes in endurance events, such as cycling Grand Tours, has reported extreme levels of total energy expenditure. However, it has been argued that over extended periods, such as months, sustained energy expenditure is capped at approximately 2.5 times the basal metabolic rate.

The higher oxygen consumption during multiple short intervals is sex-independent and not influenced by skeletal muscle characteristics in well-trained cyclists.

It has been suggested that time spent at a high fraction of maximal oxygen consumption (% O) plays a decisive role for adaptations to interval training. However, previous studies examining how interval sessions should be designed to achieve a high % O have exclusively been performed in males. The present study compared the % O attained during three different 6 × 8 min interval protocols, in female (n = 11; O, 62.

Carbon monoxide supplementation: evaluating its potential to enhance altitude training effects and cycling performance in elite athletes.

Altitude training is a cornerstone for endurance athletes for improving blood variables and performance, with optimal effects observed at ∼2,300-2,500 meters above sea level (m.a.s.

Superiority of High-Load vs. Low-Load Resistance Training in Military Cadets.

Øfsteng, SF, Hammarström, D, Knox, S, Jøsok, Ø, Helkala, K, Koll, L, Hanestadhaugen, M, Raastad, T, Rønnestad, BR, and Ellefsen, S. Superiority of high-load vs. low-load resistance training in military cadets.

Heat Suit Training Preserves the Increased Hemoglobin Mass after Altitude Camp in Elite Cyclists.

Purpose: Altitude training is a common strategy used with the intent to increase hemoglobin mass (Hb mass ) in athletes. However, if the Hb mass is increased during altitude camps, it seems to decline rapidly upon returning to sea level. This study aimed to examine the efficacy of three weekly heat training sessions over a 3.

A narrative review exploring advances in interval training for endurance athletes.

Interval training is considered an essential training component in endurance athletes. Recently, there has been a focus on optimization of interval training characteristics to sustain a high fraction of maximal oxygen consumption (≥90% VO) to improve physiological adaptations and performance. Herein, we present a synopsis of the latest research exploring both acute and chronic studies in endurance athletes.

Hematological, skeletal muscle fiber, and exercise performance adaptations to heat training in elite female and male cyclists.

Heat exercise training may increase exercise performance in athletes. The underlying mechanisms remain partly unresolved, and it is unknown if female and male athletes may experience comparable gains. The aims were to investigate whether heat training (HEAT) increases hemoglobin mass (Hb), skeletal muscle fiber characteristics, and thermoneutral exercise performance in elite female and male endurance athletes.

Development of Cycling Performance Variables and Durability in Female and Male National Team Cyclists: From Junior to Senior.

Aim: This study investigated the development of power profiles and performance-related measures from the junior level (<19 yr) via U23 (19-23 yr) to senior level (>23 yr) in 19 female and 100 male Norwegian national team cyclists.

Methods: A total of 285 tests were performed in a 3-d laboratory-standardized testing regime. The tests included power profiles with shorter duration (6-60 s) and longer durations (12-30 min) together with performance-related measures: critical power (CP), work capacity above CP (W'), power output at 4 and 2 mmol·L -1 [BLa - ] (L 4 and L 2 ), maximal aerobic power (W max ), and maximal oxygen uptake (V̇O 2max ), gross efficiency (GE), and pedaling efficiency.

A 6-day high-intensity interval microcycle improves indicators of endurance performance in elite cross-country skiers.

Purpose: The aim of this study was to compare the effects of a 6-day high-intensity interval (HIT) block [BLOCK, = 12, maximal oxygen uptake (V̇O = 69. 6 ± 4.3 mL·min·kg)] with a time-matched period with usual training (CON, = 12, V̇O = 69.

Adding Vibration During Varied-Intensity Work Intervals Increases Time Spent Near Maximal Oxygen Uptake in Well-Trained Cyclists.

Purpose: Previous research suggests that the percentage of maximal oxygen uptake attained and the time it is sustained close to maximal oxygen uptake (eg, >90%) can serve as a good criterion to judge the effectiveness of a training stimulus. The aim of this study was to investigate the acute effects of adding vibration during varied high-intensity interval training (HIIT) sessions on physiological and neuromuscular responses.

Methods: Twelve well-trained cyclists completed a counterbalanced crossover protocol, wherein 2 identical varied HIIT cycling sessions were performed with and without intermittent vibration to the lower-intensity workloads of the work intervals (6 × 5-min work intervals and 2.

Case Report: Effects of Multiple Seasons of Heavy Strength Training on Muscle Strength and Cycling Sprint Power in Elite Cyclists.

Sprint performance is critical for endurance performance in sports characterized by multiple accelerations like a cross-country Olympic mountain bike (XCO MTB) race. There are indications that 10-25 weeks of heavy strength training (HST) can improve cycling sprint power in cyclists. However, there is a lack of data on the effect of continuing HST across several seasons.

Heat Training Efficiently Increases and Maintains Hemoglobin Mass and Temperate Endurance Performance in Elite Cyclists.

Purpose And Methods: To test whether heat training performed as 5 × 50-min sessions per week for 5 wk in a heat chamber (CHAMBER) or while wearing a heat suit (SUIT), in temperate conditions, increases hemoglobin mass (Hb mass ) and endurance performance in elite cyclists, compared with a control group (CON-1). Furthermore, after the 5-wk intervention, we tested whether three sessions per week for 3 wk with heat suit (SUIT main ) would maintain Hb mass elevated compared with athletes who returned to normal training (HEAT stop ) or who continued to be the control group (CON-2).

Results: During the initial 5 wk, SUIT and CHAMBER increased Hb mass (2.

Adding Intermittent Vibration to Varied-intensity Work Intervals: No Extra Benefit.

Varied-intensity work intervals have been shown to induce higher fractions of maximal oxygen uptake during high-intensity interval training compared with constant-intensity work intervals. We assessed whether varied-intensity work intervals combined with intermittent vibration could further increase cyclists' fraction of maximal oxygen uptake to potentially optimise adaptive stimulus. Thirteen cyclists (V̇O: 69.

Heat suit training increases hemoglobin mass in elite cross-country skiers.

Purpose: The primary purpose was to test the effect of heat suit training on hemoglobin mass (Hb ) in elite cross-country (XC) skiers.

Methods: Twenty-five male XC-skiers were divided into a group that added 5 × 50 min weekly heat suit training sessions to their regular training (HEAT; n = 13, 23 ± 5 years, 73.9 ± 5.

No Differences Between 12 Weeks of Block- vs. Traditional-Periodized Training in Performance Adaptations in Trained Cyclists.

The purpose of this study was to compare the effects of 12 weeks load-matched block periodization (BP,  = 14), using weekly concentration of high- (HIT), moderate- (MIT), and low- (LIT) intensity training, with traditional periodization (TP,  = 16) using a weekly, cyclic progressive increase in training load of HIT-, MIT-, and LIT-sessions in trained cyclists (peak oxygen uptake: 58 ± 8 ml·kg·min). Red blood cell volume increased 10 ± 16% ( = 0.029) more in BP compared to TP, while capillaries around type I fibers increased 20 ± 12% ( = 0.

The Effect of Low-intensity Aerobic Training Combined with Blood Flow Restriction on Maximal Strength, Muscle Mass, and Cycling Performance in a Cyclist with Knee Displacement.

Low-intensity aerobic training combined with blood flow restriction (LI + BFR) has resulted in increases in aerobic and neuromuscular capacities in untrained individuals. This strategy may help cyclists incapable of training with high intensity bouts or during a rehabilitation program. However, there is a lack of evidence about the use of LI + BFR in injured trained cyclists.

Ribosome accumulation during early phase resistance training in humans.

Aim: To describe ribosome biogenesis during resistance training, its relation to training volume and muscle growth.

Methods: A training group (n = 11) performed 12 sessions (3-4 sessions per week) of unilateral knee extension with constant and variable volume (6 and 3-9 sets per session respectively) allocated to either leg. Ribosome abundance and biogenesis markers were assessed from vastus lateralis biopsies obtained at baseline, 48 hours after sessions 1, 4, 5, 8, 9 and 12, and after eight days of de-training, and from a control group (n = 8).

Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants.

The main goal of the current study was to compare the effects of volume-equated training frequency on gains in muscle mass and strength. In addition, we aimed to investigate whether the effect of training frequency was affected by the complexity, concerning the degrees of freedom, of an exercise. Participants were randomized to a moderate training frequency group (two weekly sessions) or high training frequency group (four weekly sessions).

Increasing Oxygen Uptake in Cross-Country Skiers by Speed Variation in Work Intervals.

Purpose: Accumulated time at a high percentage of peak oxygen consumption (VO2peak) is important for improving performance in endurance athletes. The present study compared the acute physiological and perceived effects of performing high-intensity intervals with roller ski double poling containing work intervals with (1) fast start followed by decreasing speed (DEC), (2) systematic variation in exercise intensity (VAR), and (3) constant speed (CON).

Methods: Ten well-trained cross-country skiers (double-poling VO2peak 69.

Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis.

Background: Both athletes and recreational exercisers often perform relatively high volumes of aerobic and strength training simultaneously. However, the compatibility of these two distinct training modes remains unclear.

Objective: This systematic review assessed the compatibility of concurrent aerobic and strength training compared with strength training alone, in terms of adaptations in muscle function (maximal and explosive strength) and muscle mass.

Should we individualize training based on force-velocity profiling to improve physical performance in athletes?

The present study aimed to examine the effectiveness of an individualized training program based on force-velocity (FV) profiling on jumping, sprinting, strength, and power in athletes. Forty national level team sport athletes (20 ± 4years, 83 ± 13 kg) from ice-hockey, handball, and soccer completed a 10-week training intervention. A theoretical optimal squat jump (SJ)-FV-profile was calculated from SJ with five different loads (0, 20, 40, 60, and 80 kg).

Superior On-Ice Performance After Short-Interval vs. Long-Interval Training in Well-Trained Adolescent Ice Hockey Players.

Rønnestad, BR, Haugen, OC, and Dæhlin, TE. Superior on-ice performance after short-interval vs long-interval training in well-trained adolescent ice hockey players. J Strength Cond Res 35(12S): S76-S80, 2021-The purpose of this study was to compare the effects of 9 weeks with 3 weekly sessions of short intervals (SIs) against long intervals (LIs) on endurance performance in well-trained adolescent ice hockey players.