{"id":68589,"date":"2021-03-18T16:56:31","date_gmt":"2021-03-18T23:56:31","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=68589"},"modified":"2021-03-18T16:56:43","modified_gmt":"2021-03-18T23:56:43","slug":"winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300\/","title":{"rendered":"Winning Moves, Adrenaline, Sleep Deprivation and More \u2013 Ask a Cycling Coach 300"},"content":{"rendered":"\n<p id=\"block-11bdadde-76a1-4d35-896c-32e0b7bd3db3\">You need fitness, strategy and luck to make the sort of move that wins a race, so how do you increase your chances of winning? We\u2019ll dig into this, adrenaline\u2019s effect on endurance performance, and into whether or not training yourself to perform in a sleep deprived state is worthwhile for endurance athletes. Tune into Episode 300 of the Ask a Cycling Coach Podcast now!<\/p>\n\n\n\n<p id=\"block-c898a78f-3b41-4424-8827-238fbcd624bf\">More show notes and discussion in the <a href=\"https:\/\/www.trainerroad.com\/forum\/t\/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300\/55712\" data-type=\"URL\" data-id=\"https:\/\/www.trainerroad.com\/forum\/t\/winning-moves-adrenaline-sleep-deprivation-and-more-ask-a-cycling-coach-300\/55712\" target=\"_blank\" rel=\"noreferrer noopener\">TrainerRoad Forum.<\/a><\/p>\n\n\n\n<p>Listen to the <a href=\"http:\/\/www.trainerroad.com\/sogf\" data-type=\"URL\" data-id=\"www.trainerroad.com\/sogf\">Science of Getting Faster Podcast<\/a> now!<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Winning Moves, Adrenaline, Sleep Deprivation and More \u2013 Ask a Cycling Coach 300\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/PCcIAPd9r1A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-spotify wp-block-embed-spotify wp-embed-aspect-21-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Spotify Embed: Winning Moves, Adrenaline, Sleep Deprivation and More \u2013 Ask a Cycling Coach 300\" style=\"border-radius: 12px\" width=\"100%\" height=\"152\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" data-src=\"https:\/\/open.spotify.com\/embed\/episode\/55ec5fjFuCemVOzW4fMMSd?si=GqmIvk9AR86yNlLFqKMpLw&#038;utm_source=oembed\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-188ed379-bcb7-4b82-b7b5-032b11447cc3\">Topics covered in this episode<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Is there benefit to training in a sleep-deprived state? 9:55<\/li><li>Adrenaline\u2019s role in endurance performance 35:44<\/li><li>Update on TrainerRoad\u2019s polarized training plans 56:02<\/li><li>Responding in cycling\/motorist conflicts 1:00:14<\/li><li>Is there an ideal Q-Factor per body type? 1:10:42<\/li><li>Nutrition and tool-carrying pro-tips 1:12:19<\/li><li>What the hosts are best at in the training process 1:14:28<\/li><li>What sort of rider-type is the best? 1:18:58<\/li><li>How does training affect subsequent mental awareness? 1:27:03<\/li><li>How to train for race-winning moves 1:42:38<\/li><li>Live Q&amp;A 1:58:05<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-188ed379-bcb7-4b82-b7b5-032b11447cc3\">Topics covered in this episode<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"http:\/\/bit.ly\/38RkmWv\" target=\"_blank\" rel=\"noreferrer noopener\">Sleep deprivation and the effect on exercise performance. Vanhelder et al, 1989<\/a> -14:57<\/li><li><a href=\"https:\/\/bit.ly\/2OB5XXK\" target=\"_blank\" rel=\"noreferrer noopener\">Sleep or swim? Early-morning training severely restricts the amount of sleep obtained by elite swimmers. Sargent, et al, 2012<\/a> -19:34<\/li><li><a href=\"http:\/\/bit.ly\/3cHxvCG\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men. Saner, et al, 2020<\/a> -24:55<\/li><li><a href=\"http:\/\/bit.ly\/3qYd4X0\" data-type=\"URL\" data-id=\"http:\/\/bit.ly\/3qYd4X0\" target=\"_blank\" rel=\"noreferrer noopener\">Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise. Fullagar, et al, 2014<\/a> -26:20<\/li><li><a href=\"https:\/\/bit.ly\/3eNwhIz\" target=\"_blank\" rel=\"noreferrer noopener\">The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review. Kirschen, et al, 2018<\/a> -27:47<\/li><li><a href=\"http:\/\/bit.ly\/3cIDIhF\" target=\"_blank\" rel=\"noreferrer noopener\">Additive protective effects of the addition of lactic acid and adrenaline on excitability and force in isolated rat skeletal muscle depressed by elevated extracellular K+. de Paoli, et al, 2007<\/a> -43:23<\/li><li><a href=\"http:\/\/bit.ly\/3luvgXf\" target=\"_blank\" rel=\"noreferrer noopener\">Adrenaline and the relationship between neuromatism, aerobic fitness and mental task performance. Zijderveld, et al, 1993<\/a> -54:57<\/li><li><a href=\"http:\/\/bit.ly\/3lstHcA\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits, Mandolesi, et al, 2018<\/a> -1:29:29<\/li><li><a href=\"https:\/\/bit.ly\/3eMGyVz\" target=\"_blank\" rel=\"noreferrer noopener\">Mental fatigue impairs physical performance in humans. Marcora, et al, 2009<\/a> -1:30:47<\/li><li><a href=\"http:\/\/bit.ly\/2OHQoNO\" data-type=\"URL\" data-id=\"http:\/\/bit.ly\/2OHQoNO\" target=\"_blank\" rel=\"noreferrer noopener\">Mental Fatigue Alters Cortical Activation and Psychological Responses, Impairing Performance in a Distance-Based Cycling Trial. Pires, et al, 2018<\/a> -1:30:55<\/li><li><a href=\"https:\/\/bit.ly\/3tBW4rD\" data-type=\"URL\" data-id=\"https:\/\/bit.ly\/3tBW4rD\" target=\"_blank\" rel=\"noreferrer noopener\">Superior Inhibitory Control and Resistance to Mental Fatigue in Professional Road Cyclists. Martin, et al, 2016<\/a> -1:31:32<\/li><li><a href=\"http:\/\/bit.ly\/38Mhavl\" data-type=\"URL\" data-id=\"http:\/\/bit.ly\/38Mhavl\" target=\"_blank\" rel=\"noreferrer noopener\">Self-regulation and depletion of limited resources: does self-control resemble a muscle?. Baumeister, et al, 2000<\/a> -1:31:44<\/li><li><a href=\"https:\/\/bit.ly\/3tv9zJl\" target=\"_blank\" rel=\"noreferrer noopener\">Dehydration and Rehydration. Kenefick, et al, 2012<\/a> -1:33:16<\/li><li><a href=\"https:\/\/bit.ly\/3vxQeJs\" data-type=\"URL\" data-id=\"https:\/\/bit.ly\/3vxQeJs\" target=\"_blank\" rel=\"noreferrer noopener\">The Effects of Performing Mental Exertion during Cycling Exercise on Fatigue Indices. Barzegar, et al, 2020<\/a> -1:38:41<\/li><li><a href=\"http:\/\/bit.ly\/3s3EGvy\" data-type=\"URL\" data-id=\"http:\/\/bit.ly\/3s3EGvy\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of acute aerobic and resistance exercise on executive function: An ERP study. Wu, et al, 2019<\/a> -1:40:42<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Successful Athletes Podcast<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/successful-athletes-podcast-presented-by-trainerroad\/id1516326667\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/successful-athletes-podcast-presented-by-trainerroad\/id1516326667\" target=\"_blank\" rel=\"noreferrer noopener\">iTunes<\/a><\/li><li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/www.youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" data-type=\"URL\" data-id=\"https:\/\/www.youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p id=\"block-ac5b5e3e-ddbb-4295-9491-46d455cec895\"><strong><em>For more cycling training knowledge, listen to <a rel=\"noreferrer noopener\" href=\"https:\/\/www.trainerroad.com\/podcast?utm_source=TrainerRoad%20Blog&amp;utm_medium=referral&amp;utm_campaign=aacc-257&amp;utm_content=bottom%20cta\" target=\"_blank\">the Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes are released weekly.<\/em><\/strong><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You need fitness, strategy and luck to make the sort of move that wins a race, so how do you increase your chances of winning? We\u2019ll dig into this, adrenaline\u2019s effect on endurance performance, and into whether or not training yourself to perform in a sleep deprived state is worthwhile for endurance athletes. Tune into Episode 300 of the Ask a Cycling Coach Podcast now!<\/p>\n","protected":false},"author":20,"featured_media":68590,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3460],"tags":[3873,3867,43,73,3869,3874,3865,229,3871,2658,496,498,3776,3868,3866,537,3089,2248,1188,588,1358,651,3870,709,722],"class_list":["post-68589","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ask-a-cycling-coach-podcast","tag-acuity","tag-adrenaline","tag-ask-a-cycling-coach","tag-bike-fit","tag-body-tip","tag-cognative-load","tag-deprivation","tag-fatigue","tag-mental-awareness","tag-motorists","tag-plans","tag-podcast","tag-polarized","tag-q-factor","tag-quality","tag-recovery","tag-rider-type","tag-skill","tag-skills","tag-sleep","tag-strategy","tag-tactics","tag-tool-carrying","tag-training","tag-training-plans"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/68589","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=68589"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/68589\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/68590"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=68589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=68589"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=68589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}