Jason Boynton, Ph.D.🚴🏼♂️📈🎙
@boyntoncoaching
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Sport scientist + physiologist + cycling coach= cyclist engine builder; @cyclingclubpod ; powered by doom metal
Perth, Western Australia
Joined April 2011
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I've been slowly compiling this list of sport science/ex phys accounts since the early 2010s. It's heavy on the endurance sport and environmental physiology side, but hopefully some people will find it useful. Recommendations for additions welcome!
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It finally happened! I have been blocked by the great and powerful
@Alan_Couzens
. What did I do to deserve this exile? I asked for a reference on a tweet that looked like the content came from a paper- ya know, so I could read the paper myself.
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Athlete: I've been living and training in a cool climate but my peak race is in a hot climate. Would it benefit my performance to heat acclimate prior to the event?
Coach: I don't know. There's all of these studies here demonstrating its benefits, but they all analyzed groups.
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In commemoration of everyone who has ever been blocked by
@Alan_Couzens
(including myself), I present the next best meme of Exercise Twitter:
**Couzen's Law of Training and Exercise**
Retweet. Share w/colleagues. Enjoy the lolz.
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Belated, but I submitted my
#PhD
thesis to examiners last week. Much thanks to my supervisors
@AbbissC
,
@MenaspaP
, &
@JeremiahPeiffer
for all of their support, input, and patience during this journey!
#HIIT
#exercisephysiology
#environmentalphysiology
#cycling
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Today I officially became Dr. Boynton.
Special thanks to
@AbbissC
,
@MenaspaP
, &
@JeremiahPeiffer
for all of their patience, guidance, and insight!
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Our article (and the first paper from my PhD) is now available online: Ambient Temperatures Effect on High Intensity Intervals in Well-Trained Cyclists at
@IJSPPjournal
.
@AbbissC
@MenaspaP
@JeremiahPeiffer
@ECUresearch
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Me knowing I have a training study in review about to cast doubt on this long held assumption😎:
Fantastic to see the hard and brilliant work by
@ingvillodden
is out. A long held assumption is proven - more pain, more gain ;)
#LabRonnestad
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A reminder to researchers, coaches, and performance staff testing endurance athletes🚴♂️🏃♀️:
-Environmental temperature matters🌡️
-Convection/airflow matters🌬️
-Humidity matters💧
(all among many other things)
Thank you. That is all. Carry on.🤘😎
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Effect of Environmental Temperature on High-Intensity Intervals in Well-Trained Cyclists. Now out in
@IJSPPjournal
. With Fabian Danner,
@MenaspaP
,
@JeremiahPeiffer
, &
@AbbissC
.
#HIIT
#cycling
#science
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IMO, maintaining cadence is not the secret to fatigue resistance some cyclists think it is. If your cadence is dropping it’s because of upstream physiological processes. And the best stimulus for improving those processes probably isn’t cadence interventions/spin drills.
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A reference.
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The bike continues to be my favorite piece of kit for helping develop performance on the bike.😏
The Trapbar continues to be my favourite piece of kit for helping develop performance on the bike. 1/4
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As a sport scientist I’ve had research outcomes that conflicted with my coaching practice- so I changed my coaching practice. Defaulting to tradition seems like such a counterproductive mindset.
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Gets my vote for worst take on sport science ever.
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I’ve lost track of the number of VO2max tests I’ve done during my PhD, but I don’t think I’ll forget this one: Georgios’ Greek accent and bellowing voice yelling at me,
@Convergecult
blasting, and 80+ mL/kg/min
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Great to be a guest on the That Triathlon Show Podcast and discuss critical thinking and epistemology in endurance training and coaching with Mikael Eriksson (
@SciTriat
)!
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What effects do environmental conditions have on your indoor
#cycling
#training
. My latest article in
@cyclingtips
.
#zwift
#triathlon
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Next week I will be presenting a
#webinar
(3x) on the effects room conditions have on indoor
#cycling
#training
- This will expand on my recent
@cyclingtips
article. It'll be part infotainment and part scratching the PhD defense itch.
#triathlon
#endurance
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Sold my 2012
@TrekBikes
Madone 6.2 tonight to a new rider just getting into the sport. Perfect new home for that bike.
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This is an example of what I call 'meat grinder coaching'.
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Seeking?:
Tax advice➡️ someone w/accounting degree
Law advice➡️ someone w/law
degree
Medical advice➡️ someone w/degree in medicine
Training advice➡️ [choose wisely]
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This week included my last lab testing for my PhD
#research
. 20
#cyclists
12x sessions apiece. 8x (35C vs 13C)
#HIIT
sessions over ~4 weeks. ~650 hrs in the lab. Preliminary analyses look interesting. Big thanks to all the participants!
@ECUresearch
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HIIT is a strong, unique, and key stimulus for endurance adaptations. But more often than not, less is more. Attempting to get as many structured HIIT sessions into a week as you can is a total noob mistake. IMO: 1-2/wk well-performed sessions > 2+/wk sloppy & fatigued sessions
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A meta-analysis from my colleague Kester and supervisors
@AbbissC
&
@JeremiahPeiffer
. Nice work guys!
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Exactly, my biggest issue w/social media exercise “experts” is their tendency to present their hypotheses as scientific conclusions.
You can have your hypotheses. You can discuss and act on your hypotheses. Just don’t project them as scientific conclusions to your followers.
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Great to have some real talk about altitude training with Prof. Jerry Dempsey on the
@cyclingclubpod
! Jerry was kind of a de facto advisor for me between my Master's and Ph.D. Besides being a really smart guy and great teacher, he is very clear about his values and principles.
To paraphrase: You can't put an athlete in a hypoxic environment and expect magic.
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Preparing Athletes for Peak Performance, with
@WestCoastEagles
coach Adam Simpson
@EdithCowan
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Red flags to look for when consuming information about 'polarized training'
🔻The term "training intensity distribution" is absent
🔻Reference/comparison to pyramidal training is absent
🔻"There's a lot of good science demonstrating the benefits..."
🔻An appeal to authority
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@SageCanaday
@Alan_Couzens
This is for all of those who have fallen victim😁
In commemoration of everyone who has ever been blocked by
@Alan_Couzens
(including myself), I present the next best meme of Exercise Twitter:
**Couzen's Law of Training and Exercise**
Retweet. Share w/colleagues. Enjoy the lolz.
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Correspondence published in
@TheLancet
w/
@markreidphysio
&
@AndyGovus
. We felt
#genderbias
claims in
#academia
are in need of some healthy
#skepticism
; as
#activism
and the pursuit of truth are often mutually exclusive and conflicting endeavors.
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I like power numbers as much as the next cyclist, but chasing after number goals without a more visceral motivator in mind is like following the smell of your favorite food without ever eating it. It's all fine and good, but it's not going to sustain you for the longterm.
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@BJSM_BMJ
If you made your decisions based on merit then you have no need to apologize. If you discriminate against individuals with merit based on their gender in order to meet an arbitrary gender ‘balance’ you should be apologizing to those individuals.
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Every time I see a cyclist🚴 wearing a base-layer on a hot🔥 summer🌞 day I die☠️ on the inside.
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Prescribing training without a fundamental understanding of cell/molecular biology is like performing chemistry and lacking knowledge of atoms. You can have some success in the former w/out the latter, but you're wearing blinders if your end goal is optimization and consistency.
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Passive
#heatacclimation
pilot data on myself (n=1). Benefits of intervention for exercise @ 35°C appear clear. However, recovery from
#endurancetraining
reduced (see HR in short submax tests during intervention) resulting in a drop in my
#training
volume.
#cycling
#sportscience
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It's true that the best measure of performance is performance. But training, that thing you do to improve performance, is vastly based on physiological principles.
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To me, FTP is a litmus test. Sure, FTP can have a place in a coach’s toolbox, but blind devotion to FTP while simultaneously disregarding its inherent flaws and more valid threshold measures is a big red flag. Can’t evolve past a threshold measure? What else are they stuck on?
FTP: Functional or Fictional Threshold Power?
🧵Here’s a thread following my presentation on
#FTP
at the
@ScienceCycling
congress in Bilbao, organised in conjunction with the start of
@LeTour
🙏🏼 Feel free to retweet or comment!
@PaceGent
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I'm interested to know how people are determining heart rate at critical power, OR how you think it should be determined.
I think in theory there's potentially multiple approaches, each with their own advantages and disadvantages. So I'll source it to you
#sportscience
Twitter.
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Back to research recruiting! If you are a lean male or female cyclist between the age of 18-55 in the Perth Australia region and train at least 7 hours a week please consider being a part of our interval training study at
@ECU
!
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“This will be your biggest fan throughout the study”. I’ve told that
#dadjoke
to about 100% of the participants in my current research.
@ECUresearch
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Yes, VO2max test early/mid teen endurance athletes if the resources are available, but I don't see how these results should be used as significant selection criteria. Use performance/race results and grit at that age. If I've missed something please let me know.
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This paper is fascinating to me: Selection of endurance capabilities and the trade-off between pressure and volume in the evolution of the human heart | PNAS
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@SeanSeale
I only accept “Dr. Coach Boynton”, otherwise it’s 50 push-ups and 4 times around the track.
Some people might be appalled by this, but honestly, my mom’s triceps and cardiovascular fitness have never been better.
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Seeking cyclists to participate in a training study
@ECU
. Interested individuals should contact me at the email provided in the attached flyer. Cheers!
@ECUresearch
@EdithCowan
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@B_Holmer
I mean, you’re walking around with a chick-magnet on your face. Of course she’s going to be at least slightly upset.
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The mistake isn’t intensity that is too high and the solution isn’t necessarily ‘zone 2’. The issue is applying a dose/stimulus that you won’t appropriately recover from and/or is ‘redundant’. Obviously intensity factors into that, but let’s see the forest for the trees.
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Thanks for recording with us
@peter__leo
! Not once, but twice, because we had so much to talk about. We'll look forward to chatting with you again! Best of luck with
@AusCyclingAus
! You're a great addition to their team.
Our episode (part 1 of 2) discussing advancements in power profiling with Dr.
@peter__leo
is now out. This is a must listen for any coach and/or serious🚴!
Big thanks to
@InfoCrankpower
for sponsoring this episode! Checkout the discount for out listeners!
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Of the many attributes someone prescribing workouts to World Tour level cyclists should have, I'm of the opinion possessing enough competency to ace an undergrad exercise physiology exam with less than 24 hours of prep time should be one.
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RPE is an important consideration in submaximal tests for
#cyclists
. Physiological measures by themselves could tell the wrong story.
@BCapostagno
et al. 2016
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@stevemagness
Actually, I think there’s decent evidence to support going all out and having your pace decay could potentially provide a superior or equal stimulus to intervals that are evenly paced
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There’s also something to be said for understanding what a logical fallacy is.
I drank a lot of beer in college. Stayed out too late.
Over half the team didn’t drink during the season to “take track more seriously.”
I became a D1 All-American in Track and left with 4 school records.
There is something to be said for not taking things too seriously.
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The more I work with this new
@TrainingPeaks
calendar scheme, the more I think to myself “what were they thinking”?
Colors are good for human eye balls and the brains they are attached to. There’s lots of science on that.🤷🏻♂️
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@B_Holmer
I can never quite tell if his tweets are anecdotes and opinions, or actual published scientific findings.
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Has anyone ever seen any published research to back-up this claim? Every time I see it it baffles me. What am I missing here? Why would my peak fitness be duration dependent and not periodization scheme/training plan dependent?
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@AlpineCols
Re: Research and processes. Yep, I think this classic paper by
@AbbissC
&
@PaulBLaursen
is probably a good place to start:
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Starting your academic journey and want to become a sport scientist? Start with a cellular/molecular biology undergrad, take computer science courses, minor or do an honors project in exercise science- then progress to an M.S. and/or Ph.D. in Exercise Phys and/or Sport Science.
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As a coach, realizing one's own ignorance won't sell coaching programs, but it will contribute to winning bike races. You'll have to decide which is more conducive to success in your role.
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An important and often unrealized
#cycling
truth: "Although power outputs at LT ([multiple methodologies cited]) are strongly correlated to FTP, they are not interchangeable, owing to the large differences between LT power outputs and FTP."
@DenhamJosh
, et al. 2017
#endurance
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Analyzing training data isn’t always about answering questions. Often times it’s about initiating the right questions; which is better than not having any questions at all or the wrong questions.
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Passive
#heatacclimation
has to be a metaphor for
#gradschool
. Thanks to
@MenaspaP
for putting up with all my heat induced grumpiness
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An early start today. 5 am and I already have ~an hour of riding in. Now it’s time to train some participants in the chamber.
@ECUresearch
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@TrainingPeaks
I don’t know
@TrainingPeaks
🤷🏻♂️ How much medical advice would you take from someone with a first aid certification when there’s doctors and nurses available to help?
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How to multitask when you’re a grad student: training a participant in the chamber for a study. But hey, I might as well ride the protocol too since I’m there. Did I mention the participant is also my colleague
@ljlserene
? That means shop talk during the rests.
@ECUresearch
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@JamiePringle
@Alex_Welburn
I don’t use the V̇ simply because I hate reading V[spacing dot above]O2max in the titles and text of papers. Pragmatism over pedantry.😎
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Having never published anything utilizing MBI, every time I read one of these critiques I feel like the guy who missed a flight where the plane crashed shortly after departure. Not smart, not special, just lucky.
An interesting critique of MBI - this time in an Australian newspaper
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@DrMarkBurnley
Shameless self-promotion, but if you liked this interview with
@SportResearchEx
, you can also check out our episodes with him on
@cyclingclubpod
:
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Having successful athletes can be explained by simply having access to good/successful athletes. i.e. the worst athlete with the best coach won’t outperform the best athlete with the worst coach. 2/2
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@Rightanglenews
@libsoftiktok
Well, I’m guessing because most Christians realize: the first amendment is extremely important; freedom of religion is extremely important; and living in a theocracy (no matter religion is in control) would suck.
After your US holy war, what brand of Christianity will take over?
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The beauty of FTP is supposedly it can be determined by a 20-minute test. But apparently that’s not the case? If you REALLY want to know it (goalpost shifts) do a 60-minute test.😬
IMO most athletes would prefer a series of critical power tests over a 60-minute FTP test.
A reminder: The 20-minute FTP test is a shortcut. AND you HAVE to do the 5-minute "blow-out" test before your 20-minute test in order for the 20minute x .95=FTP to be close to what you actually can do for 60minutes. IF you really want to know your FTP, go for 60minutes.
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Based on our conversations I think your athletes benefit greatly from your direction,
@DajoSanders
Nice to hear the positive reflections from
@JaiHindley
in this podcast about our time working together. One of the nicest guys I’ve had the pleasure of working with.
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@PaigeERice1
@denny_wells
@Vicon
@ECUresearch
@DocSoph
@NSCA
Nice work
@PaigeERice1
! But let's be serious. Nothing compares to the hops you can get out an
#endurance
#cyclist
😅😂😬 w/
@GarangSof
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@elborgo9
Or maybe we re-assess the incentives to review? Academic publishers are reporting profits in the billions, yeah? Any other industry people are compensated for their work. Why have we convinced ourselves that can't be the case for providing peer-review?
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Yes, but small? Pay people what they are worth. Publisher profits are in the billions & peer reviewers are necessarily specialized experts. Any other industry that would mean $$$. But academia has a weird ethical platitude w/peer review that dovetails well w/corporate greed
Simple solution: pay reviewers! A small financial incentive is better than a thank-you-for-your-review email. Especially when some journals have submission charges.
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@FondOfBeetles
The irony that the tweet author’s name is Karen Power(✊🏼) is not lost on me.
In another universe this is a parody account.
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Such a great opportunity to chat with
@JaiHindley
about his development as a cyclist and win at the Giro! Amazing insight into what it takes to win a
#GrandTour
Special thanks to
@infocrank
for their support of this episode and the 20% discount they’ve extended to our listeners!
We’re nearing the end of one of the best Grand Tours of all time, but what does it take to win one?
Find out exactly that and more from reigning
@giroditalia
winner
@JaiHindley
in one of the most in-depth interviews you’ll hear from any grand tour winner.
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My latest article in
@cyclingtips
takes a hard look at heat acclimation as an ergogenic aid for endurance athletes.
Riding in hot conditions makes you better at riding in hot conditions ... but can it improve your performance more generally?
@boyntoncoaching
talks us through the science.
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@sweatscience
@SportsMedicineJ
I think there’s an evolutionary argument to be made for why this is the case.
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@GlenLichtwark
@BJSM_BMJ
I don’t know, maybe
@BJSM_BMJ
cares more about the merit of their nominees than what genitalia they were born with. But if they are considering biological characteristics they’ll need at least 1 left-hander. My people represent 10% of the population.
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My response w/
@markreidphysio
et. al to: We need to talk about
#manels
: the problem of
#implicitbias
in
#sport
and
#exercise
#medicine
in
@BJSM_BMJ
. Our removed acknowledgments included below.
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Two minutes in and
@GlennMcConell1
is already making references to doom metal💀 with
@BlueSpotScience
.🖤 Saddling up for what I expect will be an excellent episode!
Now online
An interesting chat
He has evidence:
-volume ⬆️ mito content > mito function
-intensity ⬆️ mito function > mito content
He’s testing if get both of these with polarized training
Thanks
@BlueSpotScience
Apple Podcasts (), Spotify, YouTube etc
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High intensity interval training approaches for cardiopulmonary adaptations. Authors:
@mart1buch
&
@PaulBLaursen
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@1rasulov
@Yascha_Mounk
But he just mentioned the sociology journals accepted none of the hoax papers. Are we to assume the sociology journals paid for the labour of their editors and reviewers?
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Seeking evidence-based training programs and performance professionals isn’t for everyone.
Just athletes that want to improve their performance.
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For the love of thermodynamics and common sense, please stop marketing baselayers as "cooling". Want to be "cooler"? Wear less.
#cycling
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@Spragg_Perform
Sweat loss, etc. data from well-trained cyclists performing 5x 4-minute HIIT sessions ~1 hr in duration in four different environmental temps. Boynton et al. 2019.
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@ChristmasRohan
I'm currently using a 2, 5, & 12 minute based on conversations with
@peter__leo
, and literature I've read.
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