New Research on Torque Training, Ketones, Carb Loading and Pacing

Why It Matters

Understanding which training modalities truly boost power and endurance helps athletes allocate limited time and resources efficiently, while the costly ketone protocol underscores the need for evidence‑based investment decisions.

Key Takeaways

• High-torque sprint intervals boost sprint power and muscle size.
• Low-torque 5x4‑min intervals show limited gains over control.
• Post‑exercise ketone supplementation (50 g/day) improves 30‑min TT performance.
• Ketone protocol is costly; benefits appear after sustained 8‑week use.
• Coaches should weigh opportunity cost before adding torque or ketone sessions.

Summary

The episode of the Scientific Triathlon podcast examined two recent studies: one on torque‑training intensity for cyclists and another on post‑exercise ketone supplementation during an eight‑week endurance program. Both researchers and host Michael Ericson broke down the methodology, outcomes, and practical relevance for triathletes. The torque study randomized cyclists into a control group, a high‑torque sprint protocol (five 7‑stroke sprints at 70% maximal torque), and a low‑torque 5‑by‑4‑minute interval group (≈35% maximal torque). While both intervention groups outperformed controls in a 20‑second sprint, only the sprint group showed measurable gains in peak power and quadriceps cross‑sectional area; the low‑torque group yielded no statistically significant advantage. The ketone study gave cyclists 25 g of ketone monoester after training and another 25 g before bed, five days a week for eight weeks. Results showed a 4% improvement in 30‑minute time‑trial performance and a 6% rise in VO₂peak versus placebo, but the protocol cost roughly $1,800‑$3,000 per athlete. For coaches and athletes, the findings suggest that brief, high‑torque sprints can be integrated with minimal fatigue risk, whereas low‑torque intervals may not justify their training time. Ketone supplementation may enhance performance, yet its high expense and delayed benefits demand careful cost‑benefit analysis before adoption.

Original Description

In this episode, coach Daniel Rowland and myself each bring two recent research studies to the table that we have found interesting and potentially useful for athletes and coaches. We discuss the implications and practical takeaways of the findings, how athletes can implement the findings in practice, and the strengths and weaknesses of the different studies. Whether you listen for the love of endurance sports science, or because you want to keep up to date with the cutting edge in triathlon training, this one is for you.

HIGHLIGHTS AND KEY TOPICS:

- A study looking into two types of torque training: very short maximal effort low-cadence sprints, and classic four-minute torque intervals just below Critical Power.

- Does ketone ester supplementation have direct performance-enhancing benefits?

- How age-group triathletes actually carb-loaded before the Ironman World - Championships - did they hit the optimal amounts of carbohydrates or not?

- A review on the science of pacing, and practical takeaways including specific sessions to improve pacing.

DETAILED EPISODE SHOWNOTES:

- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.

- The shownotes for today's episode can be found at https://scientifictriathlon.com/tts698/

THAT TRIATHLON SHOW:

This is the video version of an episode of the podcast That Triathlon Show presented by Scientific Triathlon. You can find the podcast version That Triathlon Show at the following locations:

- Spotify: https://bit.ly/4h5Sb81

- Apple podcasts: https://apple.co/4n5JETT

- Full episode archives: https://bit.ly/3KLnUiV

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