Dr Egan Episode 342 and mixing zones training

Podcasts
1

I would be interested in what you think about mixing zones training in the same day in light of what Dr. Egan said at 1:03 in contrast to Dixon’s 80s studies that you should not mix zone training that day based on molecular findings.

Dr. Egan said throughout the podcast that focusing on molecular responses does not take into account whole body responses, and that the athletes he works with doing mixed sports training don’t follow that advice.

So…is it ok to do 5x5 or something similar followed by a long endurance ride, or vice versa?

Whether or not I stimulated mechanical stress response just before, will I still accrue the same endurance benefits if I do them sequentially?

A lot of us are pressed for time, and if feasible, it would be nice to get both out of the way in one session.

2

Perhaps an answer here, read this today:

These findings suggest that in trained subjects, speed endurance exercise provides a stimulus for muscle mitochondrial biogenesis, substrate regulation, and angiogenesis that is not evident with endurance exercise. These responses are reinforced when speed endurance exercise is followed by endurance exercise.

Combined speed endurance and endurance exercise amplify the exercise-induced PGC-1α and PDK4 mRNA response in trained human muscle

Casper Skovgaard, [Nina Brandt]strong text(https://physoc.onlinelibrary.wiley.com/authored-by/Brandt/Nina), Henriette Pilegaard, Jens Bangsbo

First published: 25 July 2016

https://doi.org/10.14814/phy2.12864

Citations: 27

Funding Information

The study was supported by AKC Summer Scholarship, Copenhagen, Denmark and by grants from Team Danmark, Danish Elite Sports Institution, Copenhagen, Denmark.

[SECTIONS](javascript:void(0))

PDF

TOOLS

SHARE

Abstract

The aim of this study was to investigate the mRNA response related to mitochondrial biogenesis, metabolism, angiogenesis, and myogenesis in trained human skeletal muscle to speed endurance exercise (S), endurance exercise (E), and speed endurance followed by endurance exercise (S + E). Seventeen trained male subjects (maximum oxygen uptake (VO2-max): 57.2 ± 3.7 (mean ± SD) mL·min−1·kg−1) performed S (6 × 30 sec all-out), E (60 min ~60% VO2-max), and S + E on a cycle ergometer on separate occasions. Muscle biopsies were obtained at rest and 1, 2, and 3 h after the speed endurance exercise (S and S + E) and at rest, 0, 1, and 2 h after exercise in E. In S and S + E, muscle peroxisome proliferator-activated receptor-γ coactivator-1 (PGC-1α) and pyruvate dehydrogenase kinase-4 (PDK4) mRNA were higher (P < 0.05) 2 and 3 h after speed endurance exercise than at rest. Muscle PGC-1α and PDK4 mRNA levels were higher (P < 0.05) after exercise in S + E than in S and E, and higher (P < 0.05) in S than in E after exercise. In S and S + E, muscle vascular endothelial growth factor mRNA was higher (P < 0.05) 1 (S only), 2 and 3 h after speed endurance exercise than at rest. In S + E, muscle regulatory factor-4 and muscle heme oxygenase-1 mRNA were higher (P < 0.05) 1, 2, and 3 h after speed endurance exercise than at rest. In S, muscle hexokinase II mRNA was higher (P < 0.05) 2 and 3 h after speed endurance exercise than at rest and higher (P < 0.05) than in E after exercise. These findings suggest that in trained subjects, speed endurance exercise provides a stimulus for muscle mitochondrial biogenesis, substrate regulation, and angiogenesis that is not evident with endurance exercise. These responses are reinforced when speed endurance exercise is followed by endurance exercise.

3

Read that Inigo suggests to do the intervals at the end of a zone 2 ride, because higher lactate levels downregulate fatty acids breakdown, that it takes 30 minutes or so after intervals to clear the lactate, so doing it at the beginning can mean riding time at zone 2 without getting the full benefits if done at the beginning.

Having said that, he does have a recent post where he notes that he sprinkled zone 4s in his long zone 2 ride, no explanation

1 Like