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
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
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
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
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
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.
OpenLab #007: Gut training and the unfinished science of fueling with Dr. Emily Dow
Picture an age group triathlete arriving at a sports-nutrition lab convinced that gels caused her cramps during her A-
