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 coaching

3:35 - James’ PhD

7:30 - Overview of energy systems 

13:06 - Energy systems are synergistic

14:01 - The hyperbolic force-time relationship

18:03 - The relationship between intensity and energy system contribution

21: 40 - Cause of muscle fatigue

27:45 - The aerobic system and sustainable exercise

29:52 - The importance of capillarisation and training the aerobic system

37:30 - Lactate. The myth demystified. 

42:09 - Pump, RPE and the feeling associated with training the aerobic system in long duration and interval sessions

46:00 - Why power endurance doesn’t maximise aerobic system development

50:00 - The glycolytic system; discussion of adaptation pathways

55:44 - Recovery from aerobic base sessions and frequency

58:00 - Getting the aerobic base training in. Spinning plates in training.

1:00:32 - What impacts rate of adaptation in aerobic training

1:03:00 - Previous training history and getting back to a certain level faster

1:06:00 - Different ways to get to the same goal. Exploring different approaches effectiveness through testing, intervention, retesting

1:13:05 - Different training scenarios and approach people can take to address training for a sport project

1:24:36 - Balancing strength and endurance

The 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.