Post Doc at University of Copenhagen, Department of Nutrition, Exercise and Sports. Focusing on Improving performance in elite athletes
Denmark, Copenhagen
Joined August 2017
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Nicki Win(gate)field Almquist retweeted
Electrolytes are heavily marketed to athletes, but does the science support the hype? This blog examines sodium’s role in hydration, why most athletes do not need targeted replacement, and when it may matter in very long events. Click here: mssa.app/fg0
Do athletes respond similarly when recovering from a period off? Odden investigated that by letting cyclists undergo 2x8 wks of training. The responses were surprisingly different between the two periods showing the individual heterogenety of adaptation. journals.physiology.org/doi/…
Nicki Win(gate)field Almquist retweeted
Limited reproducibility of individual physiological adaptations to repeated endurance exercise training | Journal of Applied Physiology | American Physiological Society journals.physiology.org/doi/…
Nicki Win(gate)field Almquist retweeted
Our latest review explores the key physiological factors limiting VO₂max and endurance performance 🚴♀️🏃
From oxygen delivery to muscle metabolism, we unpack what sets the upper limits of human performance 🚴♀️🏃
Read more:
onlinelibrary.wiley.com/doi/…
Nicki Win(gate)field Almquist retweeted
Validity and Reliability of an On‐Bike Sensor System for the Determination of Aerodynamic Drag in Cycling
onlinelibrary.wiley.com/doi/…?
As always, very relevant research questions and gold-standard methods used by @JornTrommelen et al. Interesting to see whether sprint training is any different with regards to stimulating MPS as previously speculated.
Does interval training boost muscle protein synthesis more than continuous exercise?
HIIT vs MICT
✅ Within-participant design
✅ Unilateral cycling model
✅ MPS over 2 weeks
International collab including:
@mackingprof
@gibalam
Let’s break it down (1/10)
“Males are more fit than females” or what? Have a look at this well designed study in highly trained athletes on the sex differences in VO2max, O2 extraction and cardiac output during strenuous exercise. The supreme peak of physiological invasive methods provided by @Skattebo
Curious how cardiac output, leg blood flow, O₂ delivery & O₂ extraction differ between highly-trained females and males in limiting VO₂max?
And impacts of normalizing for muscle mass?
We examined this using thermodilution & blood gas analyses:
physoc.onlinelibrary.wiley.c…
1/8🧵
Quite interesting finding by @mmateo_march et al. that top-10 level cyclists show superior cardiovascular responsiveness during races vs non-top10 i.e faster increases and decreases in HR in response to changes in power output sciencedirect.com/science/ar…
Great post about recovery for trained cyclists. Co-ingestion of PRO and CHO «maximises» aminoacid availability without compromising resynthesis of liver glycogen.
However, whether this translates to improved performance the next day or over time is still questionable IMO?
Co-ingesting whey protein with carbohydrates enhances post-exercise amino acid availability without compromising liver glycogen resynthesis
Great work @sophie_hannon65 @Hearris @JamesyMorton @nathanhodson5
Read on for why this needed to be done...
doi.org/10.1113/JP288473
Nicki Win(gate)field Almquist retweeted
Many athletes think they fuel well.
But self-reported “nutrition awareness” doesn’t match reality.
Our new article dives into:
🧠 The knowledge gap
⚡️ What carbs actually do
📉 Why low-carb training often backfires
open.substack.com/pub/myrano…
A short thread👇
In line with our recent meta analysis: «Current evidence does not support Zone 2 training as the optimal intensity for improving mitochondrial or fatty acid oxidative capacity. Prioritizing higher exercise intensities is critical to maximize cardiometabolic health»
And just as expected...
link.springer.com/article/10…
Do you remember to warm up properly?
Warming up in the heavy intensity domain «postpones fatigue development» during exhaustive cycling. This is possibly related to a reduction in metabolite accumulation and altered sarcolemmal excitability. journals.lww.com/acsm-msse/a…
Nicki Win(gate)field Almquist retweeted
Carb intakes are increasing, but there is a wide uncertainty range in how much we actually expend, dependent on absolute workload, relative intensity, and gross metabolic efficiency
Which factor has the biggest influence depends on where we are on the map
Does PRO+CHO enhance endurance performance?
There remains no compelling evidence that co-ingesting PRO+CHO before/during exercise confer any advantage, nor facilitates the resynthesis of liver or muscle glycogen during REC when CHO recommendations are met link.springer.com/article/10…
Adapting to the heat from a cyclist’s POV. Nicely explained by @Nyborger_Nybo - great story Lars and easily digestible - «Copenhagen chill to desert heat Torill» physoc.onlinelibrary.wiley.c…
HIIT under hypoxia achieves a greater VO2max improvement than normoxia a recent meta-analysis finds. However, the total strain of training in hypoxia should be carefully and probably individuelly considered if implemented in top-level athletes. physoc.onlinelibrary.wiley.c…
Reductions in work capacity (W’) and CP values occuring after accunulated work were accompanied by lower cadences across all effort durations (outdoors) in elite cyclists. Another step in understanding the mechanisms of durability. Congrats Leo et al. tandfonline.com/doi/full/10.…
Nicki Win(gate)field Almquist retweeted
🚨 New paper out! Can we personalise carbohydrate intake during endurance exercise to maximise its utilisation?
Turns out… we can. 🧵👇
🔗 performancenutrition.biomedc…
@gareth_wallis @Gonzalez_JT and Natasha Cooper-Smith
How to Develop resilience/durability?
Consistency and high volume.
Go Long and include high-intensity efforts in the long rides.
Heavy/plyometric strength training.
New article which summarise my talk at a Team Denmark conference last year where I was asked to speculate on how physiological resilience/durability might be trained.
Physiological Resilience: What Is It and How Might It Be Trained? onlinelibrary.wiley.com/doi/…
Nicki Win(gate)field Almquist retweeted
We heard from our colleague Normand today about his work with elite female athletes returning to sport from pregnancy. Sprint interval training on Zwift 3/wk starting 5wks postpartum returns abs VO2peak & Wpeak within 6wks. More research coming on post-pregnancy return to sport!
ALT Abstract During pregnancy an increased cardiac output ( ̇Q) and blood volume (BV) occur to support fetal growth. Increased ̇Q and BV also occur during chronic endurance exercise training and benefit performance. We investigated if sprint interval training (SIT) undertaken early postpartum maintains the elevated ̇Q and BV of pregnancy and benefits performance. The participant, a competitive field hockey player and former cyclist, visited our laboratory at 2 weeks of gestation (baseline) and postpartum pre-, mid- and post-intervention (PP pre , PP mid and PP post ). Delivery was uncomplicated and she felt ready to start the SIT programme 5 weeks postpartum. Inert gas rebreathing was used to measure peak exercise ̇Q ( ̇Q peak ); ̇V O 2 peak was measured with a metabolic cart; and postpartum haematological values were measured with carbon monoxide rebreathing. The 18 SIT sessions progressed from four to eight sprints at 130% of ̇V O 2 peak peak power output. ̇Q peak increased from baseline