LACTATE

Episode 62 Poles (Bâtons) Cheating or Essential Efficiency Tool? 🏔️

Episode 62 Poles (Bâtons) Cheating or Essential Efficiency Tool? 🏔️ 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: With the Western States 100 finally lifting its decades-long ban, the debate is over: poles are a core tool for ultra-endurance. But how do they actually work? This episode dismantles one of the biggest paradoxes in sports science: how a tool that increases your total oxygen consumption (VO₂) and heart rate can simultaneously *lower* your perceived effort (RPE). We explore the neurophysiology of the "RPE Paradox" through Corollary Discharge Theory, revealing how your brain is tricked into feeling less fatigue by distributing motor commands across four limbs instead of two. We then separate the systemic cardiovascular tax from the peripheral muscular reward, showing how poles preserve your leg muscles by offloading tons of cumulative impact force over a 100-mile race. Finally, we provide a practical blueprint for transforming from a bipedal runner to an efficient quadruped. You'll learn the physics of swing weight (why carbon is non-negotiable for racing), how to size your poles using the 90-degree rule, and the precise gradient (around 26%) where deploying them shifts from a metabolic penalty to a race-saving advantage. Keywords: trail running, ultramarathon, trekking poles, running economy, biomechanics, rpe, corollary discharge theory, vo₂, endurance, western states 100 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Giovanelli, N., et al. (2025). The impact of pole use on vertical cost of transport and foot force during uphill treadmill walking before and after a simulated trail running competition. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/40622586/ Pellegrini, B., et al. (2023). A Review of Biomechanical and Physiological Effects of Using Poles in Sports. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/37106684/ Schwameder, H., et al. (2000). Knee joint forces during downhill walking with hiking poles. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/10622357/ Peyrot, N., et al. (2008). Effects of hiking pole inertia on energy and muscular costs during uphill walking. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/18460993/ Carmichael, C. (2026). The Science Behind Using Trekking Poles in Trail and Ultrarunning. *TrainRight*. https://trainright.com/science-trekking-poles-trail-running-ultrarunning/ Western States 100 will now allow trekking poles and traction spikes. (2025). *Canadian Running Magazine*. https://runningmagazine.ca/trail-running/western-states-100-will-now-allow-trekking-poles-and-microspikes/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

Episode 61 Should You Train Sick? The Viral Illness Trap That Can Hit Your Heart 🫀

Episode 61 Should You Train Sick? The Viral Illness Trap That Can Hit Your Heart 🫀 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: Just months after his legendary victory at Paris-Roubaix, pro cyclist Sonny Colbrelli collapsed from cardiac arrest at a finish line. The likely trigger? A respiratory infection he thought he had recovered from. This episode dissects the lethal synergy between exercise and viral illness, revealing how common viruses deploy a molecular guillotine—an enzyme called protease 2A—that cleaves dystrophin, the protein scaffolding of your heart cells. The autonomic stress from intense exercise also triggers mitochondrial fission, a cellular state that viruses hijack to replicate faster, turning your own physiology against you and seeding permanent, arrhythmogenic scar tissue. Learn the evidence-based protocols to protect your heart, from the simple "Neck Check" rule to the latest 2024/2025 AHA/ACC guidelines that dictate when you must rest, when to seek "Triad Testing" (ECG, Troponin, Echo), and why you must avoid NSAIDs that mask the systemic warning signs of a dangerous infection. Keywords: myocarditis, training sick, sudden cardiac death, athlete heart, coxsackievirus, return to play, neck check, cardiology, sonny colbrelli 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Badorff, C., Lee, G. H., Lamphear, B. J., Martone, M. E., Campbell, K. P., Rhoads, R. E., & Knowlton, K. U. (1999). Enteroviral protease 2A cleaves dystrophin: evidence of cytoskeletal disruption in an acquired cardiomyopathy. Nature Medicine, 5(3), 320–326. https://doi.org/10.1038/6543 Eichner, E. R. (1993). Infection, immunity, and exercise: what to tell patients. The Physician and Sportsmedicine, 21(1), 125-135. Gatmaitan, B. G., Chason, J. L., & Lerner, A. M. (1970). Augmentation of the virulence of murine coxsackie-virus B-3 myocardiopathy by exercise. Journal of Experimental Medicine, 131(6), 1121-1136. O'Connor, F. G., et al. (2025). AHA/ACC Scientific Statement on Sports Participation for Athletes with Cardiovascular Abnormalities. Circulation. Petek, B. J., et al. (2023). Sudden Cardiac Death in National Collegiate Athletic Association Athletes: A 20-Year Study. Circulation, 149(2), 80-90. https://doi.org/10.1161/CIRCULATIONAHA.123.065908 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

Episode 60 Massage Guns, Cupping, Cryo Inside the Pro Athlete's Recovery Toolbox 🏋️

Episode 60 Massage Guns, Cupping, Cryo Inside the Pro Athlete's Recovery Toolbox 🏋️ 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: From Michael Phelps’ iconic bruises to the power-tool origins of the Theragun, we dissect the billion-dollar recovery industry. This episode goes beyond the marketing to reveal the hard science behind the pro athlete's toolbox. You'll learn why Whole-Body Cryotherapy is a "thermodynamic failure" for deep muscle recovery, creating a neurological illusion of relief while failing to cool the tissue that matters. We'll show you how aggressive cold therapy can actually sabotage your long-term muscle and strength gains by blunting the essential mTOR/p70S6K anabolic pathways—the "Interference Effect" in action. Conversely, we break down the real mechanisms of percussive massage: not "breaking up scar tissue," but altering fascial fluid viscosity (thixotropy) and using the Tonic Vibration Reflex to increase your range of motion without the force deficits of static stretching. We also debunk cupping, revealing its pain-relief effects as a neurological trick (Diffuse Noxious Inhibitory Controls) rather than structural repair, and explain why the color of the marks has nothing to do with "toxins." Finally, you get a practical blueprint: when to use these tools, why you must avoid cryo post-workout if hypertrophy is your goal, and the life-threatening reason you should never, ever use a massage gun on your neck. Keywords: recovery, percussive therapy, massage gun, cupping, cryotherapy, doms, hypertrophy, interference effect, sports science, placebo 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Jia, Y., Zhang, Z., & Wang, G. (2025). Effects of cupping therapy on chronic musculoskeletal pain and collateral problems: a systematic review and meta-analysis. *BMJ Open, 15*(5), e087340. https://bmjopen.bmj.com/content/bmjopen/15/5/e087340.full.pdf Konrad, A., Glashüttner, C., Reiner, M. M., Bernsteiner, D., & Tilp, M. (2020). The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles' Range of Motion and Performance. *Journal of Sports Science & Medicine, 19*(4), 690–694. https://pmc.ncbi.nlm.nih.gov/articles/PMC7675623/ Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. *The Journal of Physiology, 593*(18), 4285–4301. https://pmc.ncbi.nlm.nih.gov/articles/PMC4594298/ Sulkowski, A., & Dillard, J. (2022). Case Report: Vertebral Artery Dissection After Use of Handheld Massage Gun. *Clinical Practice and Cases in Emergency Medicine, 6*(2), 173–175. https://pmc.ncbi.nlm.nih.gov/articles/PMC9197740/ Xiao, F., He, M., & Li, Y. (2024). Effects of cold water immersion vs body cryotherapy on delayed onset muscle soreness and jump performance following acute strenuous exercise in physically active participants: A systematic review and meta-analysis. *Medicine (Baltimore), 103*(25), e41578. https://pmc.ncbi.nlm.nih.gov/articles/PMC12851776/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

Episode 59 Sodium Bicarbonate The Kitchen Powder That Breaks PBs (Maurten System) 🧪

Episode 59 Sodium Bicarbonate The Kitchen Powder That Breaks PBs (Maurten System) 🧪 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: From a black market at the World Athletics Championships to the podium of UTMB, a simple kitchen powder is rewriting the limits of endurance. For decades, sodium bicarbonate's power was locked behind violent gastrointestinal side effects, even carrying a documented risk of gastric rupture. This episode deconstructs the hydrogel revolution that solved this problem. We explain the core physiology of extracellular buffering: how creating an alkaline 'sink' in your blood pulls fatigue-inducing hydrogen ions out of your muscles via MCT transporters, allowing you to push harder for longer. We also reveal the genetic lottery of the MCT1 polymorphism that determines if you're a responder and unpack the powerful placebo effect. Finally, you'll get the practical blueprint: the optimal 0.3 g/kg dose, the critical 90-120 minute timing protocol, and the absolute 'don'ts'—like never chewing the hydrogel and understanding the risks of the massive sodium load. Keywords: sodium bicarbonate, hydrogel, maurten, endurance, performance, extracellular buffering, acidosis, mct1, utmb, ergogenic aid 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references : Downs, C. R., & Stonebridge, P. A. (1989). Gastric rupture following ingestion of sodium bicarbonate. Scottish Medical Journal, 34(5), 534. Grgic, J., Pedisic, Z., Saunders, B., et al. (2021). International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 54. https://doi.org/10.1186/s12970-021-00458-w McClung, M., & Collins, D. (2007). “Because I know It will!”: Placebo Effects of an Ergogenic Aid on Athletic Performance. Journal of Sport & Exercise Psychology, 29(3), 382-394. Shannon, E. S., Regnier, A., Dobson, B., Yang, X., Sparks, S. A., & McNaughton, L. R. (2024). The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40 km cycling time trial performance and metabolism in trained male cyclists. European Journal of Applied Physiology, 124(12), 3671-3682. https://doi.org/10.1007/s00421-024-05567-3 Wilkes, D., Gledhill, N., & Smyth, R. (1983). Effect of acute induced metabolic alkalosis on 800-m racing time. Medicine and Science in Sports and Exercise, 15(4), 277-280. https://doi.org/10.1249/00005768-198315040-00004 Voices generated by artificial intelligence from the scientific report produced by the Lactate team.

Episode 58 Beat the Heat Ice Vests, Slushies & The Science of Cooling Strategies 🧊

Episode 58 Beat the Heat Ice Vests, Slushies & The Science of Cooling Strategies 🧊 💬 Got a question or feedback? Write us at: lactatesports@gmail.com ☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactate Summary: When the Paris 2024 Olympic committee designed an eco-friendly village without air conditioning, elite teams staged a "geothermal rebellion," importing their own AC units. This highlights a critical truth: in the battle against heat, thermoregulation is no longer a marginal gain but a survival mechanism. This episode dissects the science of acute cooling strategies for when the environment becomes uncompensable. We explore how to artificially expand your body's heat storage capacity by ingesting ice slurries, a technique that exploits the massive energy demand of the "latent heat of fusion" to create an internal heat sink. You'll learn about the body's biological radiators—specialized vascular networks (AVAs) in your palms—and the technology that uses a mild vacuum to extract heat at rates once thought impossible. We also decode the neurological illusion of L-menthol, which tricks your brain's TRPM8 receptors into feeling cool without actually changing your core temperature. Finally, we provide a practical blueprint, contrasting elite mixed-method protocols (ice vests + slurries) with accessible amateur adaptations, and detail the critical mistakes to avoid, from the "ice slurry evaporation paradox" to the catastrophic error of using perceptual cooling agents too early in a race.Keywords: thermoregulation, cooling strategies, heat stress, ice slurry, menthol, pre-cooling, per-cooling, ava cooling, endurance sports 🎙️ Lactate, the podcast that deciphers science to improve your performance. Key references :Bongers, C. C. W. G., et al. (2015). *Precooling and Percooling (cooling during exercise) both improve performance in the heat: A Meta-Analytical Review*. https://researchonline.ljmu.ac.uk/id/eprint/2688/3/Manuscript_BJSM_REVIEW_COOLING_unmarked.pdfGrahn, D. A., Cao, V. H., & Heller, H. C. (2012). Work volume and strength training responses to resistive exercise improve with periodic heat extraction from the palm. *PubMed*. https://pubmed.ncbi.nlm.nih.gov/22076097/Jay, O., & Morris, N. B. (2018). Ice Slurry Ingestion Leads to a Lower Net Heat Loss during Exercise in the Heat. *ResearchGate*. https://www.researchgate.net/publication/280968571_Ice_Slurry_Ingestion_Leads_to_a_Lower_Net_Heat_Loss_during_Exercise_in_the_HeatSiegel, R., et al. (2010). Landmark study demonstrating ice slurry ingestion reduced pre-exercise core temperature by 0.66°C and increased run time to exhaustion by 19% by exploiting the latent heat of fusion.Stevens, C. J., et al. (2016). Running performance and thermal sensation in the heat are improved with menthol mouth rinse but not ice slurry ingestion. *Western Sydney University*. https://researchers.westernsydney.edu.au/en/publications/running-performance-and-thermal-sensation-in-the-heat-are-improve/ Voices generated by artificial intelligence from the scientific report produced by the Lactate team.