How Energy Systems Can Be Used to Train Effectively with James Spragg
In this podcast Maddy talks to James Spragg, a cycling coach and physiologist, about energy systems. James talks through the different energy systems, the relationship between intensity and energy system contribution, takes a deep dive into the aerobic energy system and how to train it effectively, and talks about profiling our energy systems in order to inform training.Topics covered:1:30 - A bit about James and his journey in cycling, academia and coaching3:35 - James’ PhD7:30 - Overview of energy systems 13:06 - Energy systems are synergistic14:01 - The hyperbolic force-time relationship18:03 - The relationship between intensity and energy system contribution21: 40 - Cause of muscle fatigue27:45 - The aerobic system and sustainable exercise29:52 - The importance of capillarisation and training the aerobic system37:30 - Lactate. The myth demystified. 42:09 - Pump, RPE and the feeling associated with training the aerobic system in long duration and interval sessions46:00 - Why power endurance doesn’t maximise aerobic system development50:00 - The glycolytic system; discussion of adaptation pathways55:44 - Recovery from aerobic base sessions and frequency58:00 - Getting the aerobic base training in. Spinning plates in training.1:00:32 - What impacts rate of adaptation in aerobic training1:03:00 - Previous training history and getting back to a certain level faster1:06:00 - Different ways to get to the same goal. Exploring different approaches effectiveness through testing, intervention, retesting1:13:05 - Different training scenarios and approach people can take to address training for a sport project1:24:36 - Balancing strength and enduranceThe Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.