Frequently Asked Questions
1. How should I get started?
Please review the entire Study Information document. The document will provide you with all the information that you need about the testing and training sessions. It will also provide you information about the using the TrainerRoad app.
2. Is there flexibility in the start date?
Yes. We understand that everyone's schedule is different and want to ensure that everyone can participate.
3. Do I need to notify you when I start the study?
No. The project lead, Michael Rosenblat, will monitor your progress through the TrainerRoad app.
4. Do I need to have a TrainerRoad account?
No. We will provide you with an anonymized TrainerRoad account.
5. How do I determine my FTP? Is this different than a normal FTP?
There are specific instructions in the Study Information and Instructions document. The FTP you are to use is different for the Testing Weeks and for the Training Weeks. This is so that we can use the information determined in the Testing Weeks to develop an individualized training program. To determine your FTP for the Training Weeks, please follow the instructions in the Study Information document along with the excel spreadsheet provided.
6. Should I use the normalized power to set FTP?
No. You should use the raw value, not the normalized power that is provided.
7. Why is the TrainerRoad calendar not set up for the recommended training schedule?
We understand that everyone's schedule is different and can change day-to-day. Therefore, we provided you with a recommended schedule in the user guide, but will allow for flexibility.
8. Can I perform resistance exercise during the study?
No. In order to maintain some consistency in the program participants can only complete HIIT or LICT sessions.
9. Do all training sessions have to be completed on the trainer?
Yes. We will be monitoring your training load using the TrainerRoad app. This includes both the HIIT and LICT sessions It will allow us to determine if any differences in training loads among participants influence the results.
10. Is there a maximum or minimum training load that I must complete?
No. You are required to complete two interval training sessions per week. However, you can complete as many or as few of the low-intensity continuous training sessions as you want.
11. How many days off should there be between HIIT sessions?
There should have at least 48 hours between HIIT sessions. This is to ensure full recovery.
12. Why is there different low-intensity continuous training (LICT) sessions for the testing and training weeks?
In order to program the LICT sessions Turing the training weeks you require the results form both the incremental exercise test (IET) and the time-trial (TT) test. You will not have the necessary results during the testing weeks to program the LCIT sessions correctly. Therefore, we provided you with two different types of LCIT sessions.
13. Do I need to submit the Food Diary?
No. The food diary is a tool we provide you with so that you can reproduce the testing environment. This will help to limit variations in results due to diet.
14. Can I use my own Food Diary?
Yes. The goal of the tracking your dietary intake is simply so that you can reproduce your diet on testing days.
15. Does it matter which phase in my menstrual cycle I start the training program?
No. However, it would be beneficial if you record your phase in the testing workouts. This way we can determine if menstrual cycle phase influences the performance measures.
16. What happens if I get sick and have to miss a training session?
The best suggestion is for you to continue the training program as if you did not miss the session. We will be able to monitor your progress. Hopefully, this does not happen. However, we will be able to perform a subgroup analysis based on total interval training sessions completed.
17. Will a lower training volume cause me to lose fitness or detrain?
No. There is a common belief that lower training volumes will likely lead to detraining. The primary variable to maintain or improve fitness is training intensity. The findings from a meta-analysis (currently in review) on all interval training studies conducted on athletes show that there is at least a 2% improvement in time-trial performance following an interval training program (regardless of the inclusion of continuous training). This does not mean that you will be guaranteed to see a 2% improvement, but it is highly unlikely that any detraining will take place.
18. The instructions regarding caffeine differ for the incremental exercise test (IET) and time-trial (TT), what should I do?.
You are allowed to consume caffeine up to 2-hours prior to the IET and the TT tests. There was a typo in the original instructions which has since been corrected.
19. Will I get to know the details of the other training groups?
Yes. When the study is completed we will publicize the details of the study?
20. Will I get to know the results of the study?
Yes. When the study is completed we will be publishing the results in a peer reviewed journal .We will also ensure that everyone who participated in the study has access to the analysis when it is ready to be made public.
21. I am a multi-sport athlete, can I perform other modes of endurance exercise?
No. In order to ensure consistency among the participants, we ask that you only cycle during for duration of the study.
22. Do I need to consume the same diet for both the IET and the TT?
No. The food diary is so that you can reproduce the same diet for the same tests. For instance, if you consume diet A before the IET, you should consume diet A again for the next IET. If you consume diet B prior to the TT test, please consume diet B again prior to the next TT test.