Latest
07
Aug
Snippet #030: Cold Water After Lifting Can Quietly Undercut Long-Term Muscle Gains
Cold water immersion after resistance training is associated with blunted satellite cell activity and reduced phosphorylation of p70S6 kinase, a
2 min read
03
Aug
Entry #032: Sleep and Endurance: The Recovery Window You Cannot Train Around
You finish a hard week. The legs are heavy, the long ride or run sits in the log, and the
14 min read
31
Jul
Snippet #029: How the Heart Resets After Hard Effort
When exercise ends, the parasympathetic branch of the autonomic nervous system, suppressed during hard efforts, gradually reactivates. This reactivation rate
2 min read
27
Jul
#Entry 031: Load Balance, Decoded: What Tomorrow's Workout Should Actually Look Like
You looked at your dashboard this morning. Load Balance reads −18. Your training plan says hard intervals. Your legs say
7 min read
24
Jul
Snippet #028: Capillary Density and the Last Mile of Oxygen Delivery
Endurance training stimulates angiogenesis, the growth of new capillaries (the smallest blood vessels) around muscle fibers. Studies show the number
2 min read
20
Jul
Entry #030: The two lactate thresholds (LT1/LT2) — The Dual-Threshold Metabolic Architecture
As an endurance practitioner, you have likely structured training around a singular metric: the lactate threshold. This pervasive concept—often
7 min read
17
Jul
Snippet #027: Your Energy Systems Run Together, Not in Sequence
The aerobic and oxygen-independent pathways of energy production operate simultaneously from the first second of exercise.
Their relative share
2 min read
15
Jul
OpenLab #008: Allostatic Load: The Hidden Stress Budget in Endurance Training
Guest OpenLab with Dr. Sebastian Sitko: why the stress you do not train, work, sleep loss, travel, life, lands in your legs, and how to read your full allostatic budget.
19 min read
13
Jul
Entry #029: How to Read Your Power-Duration Curve, A Scientist's Walkthrough
The single chart that compresses your entire physiology into one line. Here's how to read it without the jargon.
7 min read
10
Jul
Snippet #026: Strategic Fiber Intake Stabilizes Energy by Slowing Gastric Emptying
Dietary fiber acts as a structural and viscous matrix in the digestive tract, attenuating the rate at which chyme leaves
2 min read