58 - Training Tunes

If you're an endurance athlete of colour and want to take us up on our offer to help you in this sport, please get in touch [https://x3training.com/contact/].  And if you like the show, please support us [https://ei.supercast.tech/]! * 4:00 effects of music on performance were studied during three phases * Before exercise * During exercise * During recovery * 5:30 using music to motivate sedentary people to exercise by Madison at al. * No benefit derived from listening to music during exercise * Motivation to commence exercising was not captured / studied * Enjoyment of exercise was higher in the ‘with music’ group * 15:15 effects of psychological priming on anaerobic performance by Loizou and Karageorghis * May be directly applicable to endurance (aerobic) athletes performing interval workouts with some anaerobic component: e.g. HIIT * Priming with music improved mean power output and peak power output by 5-7% in a Wingate testing * Adding video stimulation provided even better results * Michael’s favorite triathlon finish [https://www.youtube.com/watch?v=xo-nbnw8zSI] video * 26:00 a meta analysis of music in exercise by Karageorghis et al. * Research done before the mid 1990s is not robust * Music increases motivation to exercise * Extroverts have a stronger response to ‘lively’ music than introverts * Preconceptions for music types. Music types that are typically associated with exercise are performance enhancing * 32:30 best practices for selecting music to incorporate into your training from Karageorghis et al. * 125 -140bpm * Familiar beat * Synchronous rhythm is ideal for repetitive motion activities like walking / running / cycling * Asynchronous rhythm can be used for activities like weightlifting * Containing affirmational or movement-related lyrics * Be SAFE! Do not impair your ability to hear your surroundings Producer note: Bush’s Machinehead  was released in 1994