May 2023

Lower weight strength training, TSB as a throttle on long days, elections and the media, caffeine and energy drinks

Karl Etzel
May 22, 2023

Hope you are all enjoying a transition to late spring / summer outdoor conditions, although the snowpack in some areas of the mountains is still looking more like winter.

Strength training for healthy aging is a theme I keep coming back to, although there is a lot of confusion about what “lifting heavy” means, and what kind of weight is actually required for strength and health improvements. This paper does a nice job out outlining it. For the beginner: “1RM” means the maximum weight you can lift for 1 rep. For myself, I typically work with weights that I can lift at least 8 reps, but no more than 20. This gives me a good balance of low injury risk, flexibility (I don’t need 2 or 5 lb weight increments), and efficiency. Note a key component of the findings (emphasis mine): “to maximize the benefits of lower load resistance training, high levels of effort and training in close proximity to concentric failure are required.”

Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance - Sports Medicine - Open

Resistance training is a method of enhancing strength, gait speed, mobility, and health. However, the external load required to induce these benefits is a contentious issue. A growing body of evidence suggests that when lower load resistance training [i.e., loads < 50% of one-repetition maximum (1RM)] is completed within close proximity to concentric failure, it can serve as an effective alternative to traditional higher load (i.e., loads > 70% of 1RM) training and in many cases can promote similar or even superior physiological adaptations. Such findings are important given that confidence with external loads and access to training facilities and equipment are commonly cited barriers to regular resistance training. Here, we review some of the mechanisms and physiological changes in response to lower load resistance training. We also consider the evidence for applying lower loads for those at risk of cardiovascular and metabolic diseases and those with reduced mobility. Finally, we provide practical recommendations, specifically that to maximize the benefits of lower load resistance training, high levels of effort and training in close proximity to concentric failure are required. Additionally, using lower loads 2–3 times per week with 3–4 sets per exercise, and loads no lower than 30% of 1RM can enhance muscle hypertrophy and strength adaptations. Consequently, implementing lower load resistance training can be a beneficial and viable resistance training method for a wide range of fitness- and health-related goals.

sportsmedicine-open.springeropen.com/articles/10.1186/s40798-023-00578-4

Switching gears, I don’t want to get into politics other than to ask that you please take time to thoughtfully consider who you vote for, and which sources of information you rely on. One thing sorely lacking in the main stream media is extended, thoughtful discussion with candidates. Often the MSM seems more committed to obfuscation than elucidation. This interview with Robert Kennedy, Jr. on the All-In Podcast represents something we need more of. Several hours of specific questions, with plenty of time for the candidate to explain himself. In 2 hours you can actually make your case, and leave enough evidence for people to decide if you are full of BS or not.

Continuing the series on my own training process, recall that we’ve covered my philosophy/motivators, and one useful way to assess what “long” workouts means (aerobic decoupling). This month I’ll share a couple of other ways to assess the long day, then next month I’ll cover how I approach intensity.

An obvious way to bound long rides is by the resulting TSB. I know from experience that when my TSB drops below about -15, I’m really going to notice the fatigue in other parts of my life: poor mood, irritability, clumsiness. Below -20 I really need to watch out for injury or getting sick. So when I planned a couple of days in Santa Cruz (May 10 & 11) for some bigger mileage, I made sure to tailor my workouts leading up so I’d arrive with some TSB in the bank. I did 2 days back to back with 11K vert total, going in at TSB = 6 and ended up at TSB = -39. Yowzers. So I really overdid it relative to my baseline fitness (i.e., CTL). But I also planned these as 100% ride + recover days, so I had no work commitments or other things draining me. When you can focus 100% on recovery, you can go deeper. At the right end of this image you can see I’m keeping the ATL spikes lower as I glide into a CTL around 60-65 for a bit (dotted lines are future scores based on the workouts in my calendar for the upcoming week).

On this and other endurance training topics, Alan Couzens is someone you should follow on Twitter. In a recent thread he outlined another way to think of “long” as 3X your daily average volume. So if you average 7 hours a week (i.e., 1 hour per day), your long day would be 3 hours. This is a great starting point if you don’t want to delve into more detailed load monitoring.

A recent Twitter thread made me curious about the interaction of caffeine and taurine in energy drinks, which I use on occasion (I probably consume 3 Red Bulls a month, on average). Per this paper, it appears the evidence for an interaction between these common ingredients is scant, and any interaction effect is much less than the individual effect of the caffeine and sugar. Long story short, watch your intake, but not because you’re worried about some particular interaction between caffeine and taurine.

From my few days in Santa Cruz doing a few big rides and relaxing. And yes, I enjoyed a Red Bull or two 🙂 Lots of roads under repair after the winter storms.