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