Introduction

Today’s episode features Evan Peikon.  Evan is a coach, physiologist, and educator at the Training Think Tank HQ in Atlanta, GA. He has experience working with athletes on-site and remotely across the U.S. and internationally.  Evan is a former track and field athlete and has learned from world-leading experts in applied muscle physiology and performance. I’ve recently found myself thinking about the topic of lactate as a factor in training, and how we should look to manage higher repetition training sets (such as 1x20, or the Inno-sport “AN2” bracket of work), longer sprints and lactate buffering work in general, in athletes.  I’ve also recently read Pavel Tsatsouline’s book “The Quick and the Dead”, presenting an “anti-lactate” view on training, but then think about contrasting this to the results Mark Wetzel (and many others) have gotten from doing long duration extreme isometrics with their athletes in the realms of strength and work capacity. I also think about ideas from the track and field world, such as Boo Schexnayder looking for a mild to moderate dose of lactate as a result of dense power training (such as 12x30m sprint accelerations) in some training periods, as well as Andy Eggerth mentioning how some athletes need to have some longer sprints present in peaking portions of the year, where they are accumulating a little bit of lactate. Evan Peikon is a fantastic source of information in this regard, as he has had tremendous mentors in the energy system world (such as Aaron Davis) and is regularly synthesizing his wealth of knowledge in working with a population where lactate is an ever-present reality, that of cross-fit competitors. On the show today, we talk about energy systems in an applied manner, and in a holistic manner that shows oxygen saturation as a rate-limiting factor that supercedes the thought process of lactate levels in muscle in regards to training effects and how long recovery processes will take.  This show is great for learning more about training individualization, as we go in depth on all things running, strength training, fast-twitch recruitment, 1x20 method and more, in regards to muscle oxygen, lactate and how it impacts our programming and methods. Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage. Key Points Evan’s background as an athlete and what drew his interest in lactate and oxygen’s role in assessing training differences in athletes What it means to have good or poor respiratory versus oxygen delivery in athletes Why having high muscular tension can reduce the ability of the heart to deliver oxygen to the muscle Thoughts on training the aerobic system for a short-burst power athlete How athletes can self-regulate workouts in a manner where they avoid staying in muscle hypoxia (in order to maximize their ability to recover from the workout) Thoughts on “Anti-Glycolytic Training” or training with the distinct purpose of not training to the point where significant lactate accumulates in the muscle Ideas on a “sweet spot” of sustained muscular work and physiological response Training for the sake of preferential improvement of fast twitch fibers Using an “ends to middle” style approach where power and aerobic work are trained early, and the lactate buffer zone is trained later in training   “I think the 800m run lends itself well to being that event that sparks your curiosity (on how such a spectrum of body types and training styles can excel at it)” “What is one man’s junk (running) volume, is another man’s great training tool” “I like the term “delivery” instead of cardiac output” “A delivery limitation is kind of a battle between the heart and local muscle physiology.  The muscle could vaso-dilate more than the heart could pump against (due ...