Lattice Blog

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 coaching

3:35 – James’ PhD

7:30 – Overview of energy systems 

13:06 – Energy systems are synergistic

14:01 – The hyperbolic force-time relationship

18:03 – The relationship between intensity and energy system contribution

21: 40 – Cause of muscle fatigue

27:45 – The aerobic system and sustainable exercise

29:52 – The importance of capillarization and training the aerobic system

37:30 – Lactate. The myth demystified. 

42:09 – Pump, RPE and the feeling associated with preparing the aerobic system in long duration and interval sessions

46:00 – Why power endurance doesn’t maximise aerobic system development

50:00 – The glycolytic system; discussion of adaptation pathways

55:44 – Recovery from aerobic base sessions and frequency

58:00 – Getting the aerobic base training in. Spinning plates in training.

1:00:32 – What impacts rate of adaptation in aerobic training

1:03:00 – Previous training history and getting back to a certain level faster

1:06:00 – Different ways to get to the same goal. Exploring different approaches effectiveness through testing, intervention, retesting

1:13:05 – Different training scenarios and the approach people can take to address training for a sport project

1:24:36 – Balancing strength and endurance

The Lattice jingle is brought to you by Devin Dabney, music producer of the outdoor industry who also hosts the American Climbing Project.

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