Snippet #034: Minutes Near the Ceiling: Why Time at VO2max Shapes Aerobic Adaptation
VO2max is the ceiling rate at which the body can use oxygen to fuel muscle. The data show that accumulating
Entry #036: Nitrate, Bicarbonate, Beta-Alanine: The Big Three, and Where Each One Actually Helps
There is a shelf in my pantry that tells a small, slightly embarrassing story about endurance science. A purple bottle
Snippet #033: What Your Muscle Oxygen Sensor Is Actually Reading
Near-infrared spectroscopy (NIRS) shines near-infrared light through skin into muscle and reads how much hemoglobin and myoglobin is
Entry #035: The Aging Engine: What Masters Athletes Reveal About Mitochondrial Decline
A muscle biopsy from a seventy year old cyclist who has trained for three decades does not read like a
Snippet #032: Muscle Memory Is Written in Your DNA's Dimmer Switches
DNA methylation works like a set of dimmer switches sitting on top of your genes, turning each one down or
Entry #034: Reading Training Load: The Fitness-Fatigue Balance
Two athletes finish the exact same twelve week block: same sessions, same hours, same numbers logged to the watch. One
Snippet #031: Why Humid Air Kills Performance Even in Moderate Heat
Sweat cools the body only when it evaporates, and evaporation depends on the water vapor pressure difference between skin and
OpenLab #009: An evidence-first way to spend on supplements
Averi Firari is a USA Cycling-certified endurance coach and kinesiology instructor at James Madison University.
He holds an M.
Entry #033: The Hot Room as Recovery: What Sauna Does for the Tired Body
There is a particular kind of evening that endurance athletes know well. The hard session is done, the legs are
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
