58 - Training Tunes

What this episode covers

If you're an endurance athlete of colour and want to take us up on our offer to help you in this sport, please get in touch [https://x3training.com/contact/].  And if you like the show, please support us [https://ei.supercast.tech/]! * 4:00 effects of music on performance were studied during three phases * Before exercise * During exercise * During recovery * 5:30 using music to motivate sedentary people to exercise by Madison at al. * No benefit derived from listening to music during exercise * Motivation to commence exercising was not captured / studied * Enjoyment of exercise was higher in the 'with music' group * 15:15 effects of psychological priming on anaerobic performance by Loizou and Karageorghis * May be directly applicable to endurance (aerobic) athletes performing interval workouts with some anaerobic component: e.g. HIIT * Priming with music improved mean power output and peak power output by 5-7% in a Wingate testing * Adding video stimulation provided even better results * Michael's favorite triathlon finish [https://www.youtube.com/watch?v=xo-nbnw8zSI] video * 26:00 a meta analysis of music in exercise by Karageorghis et al. * Research done before the mid 1990s is not robust * Music increases motivation to exercise * Extroverts have a stronger response to 'lively' music than introverts * Preconceptions for music types. Music types that are typically associated with exercise are performance enhancing * 32:30 best practices for selecting music to incorporate into your training from Karageorghis et al. * 125 -140bpm * Familiar beat * Synchronous rhythm is ideal for repetitive motion activities like walking / running / cycling * Asynchronous rhythm can be used for activities like weightlifting * Containing affirmational or movement-related lyrics * Be SAFE! Do not impair your ability to hear your surroundings Producer note: Bush's Machinehead  was released in 1994