Winning Moves, Adrenaline, Sleep Deprivation and More – Ask a Cycling Coach 300

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’ll dig into this, adrenaline’s 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!------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE   - Is there benefit to training in a sleep-deprived state? 9:55   - Adrenaline’s role in endurance performance 35:44   -Update on TrainerRoad’s polarized training plans 56:02   - Responding in cycling/motorist conflicts 1:00:14   - Is there an ideal Q-Factor per body type? 1:10:42   - Nutrition and tool-carrying pro-tips 1:12:19   - What the hosts are best at in the training process 1:14:28   - What sort of rider-type is the best? 1:18:58   - How does training affect subsequent mental awareness? 1:27:03   - How to train for race-winning moves 1:42:38   -Live Q&A 1:58:05    ------------------------------------------------------------------ STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion)   - Sleep deprivation and the effect on exercise performance. Vanhelder et al, 1989: http://bit.ly/38RkmWv -14:57   - Sleep or swim? Early-morning training severely restricts the amount of sleep obtained by elite swimmers. Sargent, et al, 2012: https://bit.ly/2OB5XXK -19:34   - The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men. Saner, et al, 2020: http://bit.ly/3cHxvCG -24:55   - Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise. Fullagar, et al, 2014: http://bit.ly/3qYd4X0 -26:20   - The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review. Kirschen, et al, 2018: https://bit.ly/3eNwhIz -27:47   - 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: http://bit.ly/3cIDIhF -43:23   - Adrenaline and the relationship between neuromatism, aerobic fitness and mental task performance. Zijderveld, et al, 1993: http://bit.ly/3luvgXf -54:57   - Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits, Mandolesi, et al, 2018: http://bit.ly/3lstHcA -1:29:29   - Mental fatigue impairs physical performance in humans. Marcora, et al, 2009: https://bit.ly/3eMGyVz -1:30:47   - Mental Fatigue Alters Cortical Activation and Psychological Responses, Impairing Performance in a Distance-Based Cycling Trial. Pires, et al, 2018: http://bit.ly/2OHQoNO -1:30:55   - Superior Inhibitory Control and Resistance to Mental Fatigue in Professional Road Cyclists. Martin, et al, 2016: https://bit.ly/3tBW4rD -1:31:32   - Self-regulation and depletion of limited resources: does self-control resemble a muscle?. Baumeister, et al, 2000: http://bit.ly/38Mhavl -1:31:44   - Dehydration and Rehydration. Kenefick, et al, 2012: https://bit.ly/3tv9zJl -1:33:16   - The Effects of Performing Mental Exertion during Cycling Exercise on Fatigue Indices. Barzegar, et al, 2020: https://bit.ly/3vxQeJs -1:38:41   - Effects of acute aerobic and resistance exercise on executive function: An ERP study. 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