Critical Oxygen

In this episode of the Critical Oxygen Podcast, Dr. Alyssa Olenick and I discuss endurance and hybrid training, focusing how we balance volume and intensity, and the importance of consistency in training. We explore Alyssa's journey from athlete to academic to coach + athlete. Her insights on training load, and the role of cross-training in optimizing performance. We emphasize that more isn't always better and that understanding one's body and training needs is crucial for success in endurance sports. We also discuss the intricacies of hybrid training, discussing what it is, its benefits, the importance of cross-training, and the role of nutrition and sleep in optimizing performance. We clarify the distinction between hybrid and concurrent training, emphasizing the need for a balanced approach to strength and endurance. The discussion also highlights common misconceptions about the interference effect of endurance training on strength gains and the critical role of adequate nutrition and recovery in achieving athletic goals.More info on Dr. Alyssa Olenick:As founder of Doc Lyss Fitness and creator of The Lyss Method, she designs transformative strength, endurance, and hybrid training programs. A certified sports nutritionist, CrossFit Level 2 Trainer, ultra-marathon runner, and strength athlete herself, Alyssa lives the principles she teaches. Her mission: translate complex science into accessible strategies that empower clients to thrive—whether in the gym, on roads, or exploring trails. Dr. Olenick bridges the gap between research and results-driven training.Learn more at www.doclyssfitness.com and www.thelyssmethod.com TAKEAWAYS- Consistency in training leads to better adaptation and performance.- Cross-training can help improve fitness without the risk of overuse injuries.- Hybrid training aims to maximize both strength and endurance simultaneously.- For most people the interference effect of endurance training on strength is minimal.Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment!Follow Phil on Instagram - https://www.instagram.com/drphilbattersonInterested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/CHAPTERS00:00 Introduction to Endurance Training and Optimization03:00 Alyssa Olenick's Journey in Fitness and Academia06:10 The Balance of Training: Volume vs. Intensity08:58 Injury Management and Training Smart11:45 The Importance of Consistency in Training15:10 Understanding Training Load and Adaptation18:08 The Nuances of Training for Different Goals21:03 The Role of Cross-Training in Endurance Training23:56 Final Thoughts on Training Effectiveness36:09 The Benefits of Cross-Training39:37 Understanding Hybrid Training44:47 Defining Hybrid vs. Concurrent Training48:52 The Interference Effect in Training55:07 Nutrition's Role in Hybrid Training01:00:50 Optimizing Sleep for Performance01:06:24 Simplifying Training for Better ResultsKEYWORDS endurance training, hybrid training, injury management, training load, consistency, volume vs intensity, cross-training, fitness optimization, exercise physiology, athlete performance, cross-training, hybrid training, concurrent training, nutrition, sleep optimization, athletic performance, endurance, strength training, recovery, training strategies

In this episode of the Critical Oxygen Podcast, Dr. Eric Harbour, Ph.D. and I discuss the how to breath better during endurance exercise according to science! In this episode we explore the mechanics of breathing, the physiological implications of different breathing patterns, and how these can be optimized for better endurance and performance. The conversation touches on the limitations athletes face regarding their breathing, the psychological aspects of breathing, and the potential for training to improve breathing efficiency and effectiveness. We also discuss the risks associated with over and under breathing, providing insights into how these factors can impact overall health and exercise performance. Our main topic of focus is Eric's research paper called Breath Tools: A Synthesis of Evidence-Based Breathing Strategies to Enhance Human Running - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.813243/full TAKEAWAYS - Breathing patterns significantly influence athletic performance. - Breath control can enhance both physiological and psychological aspects of exercise. - The lung structure is relatively fixed, but breathing function can be improved. - Nasal breathing offers various benefits, including better airway quality. But has limitations at higher exercise intensities. Enjoy! More about Dr. Eric Harbour: Eric has a Ph.D. in sports biomechanics, with a focus on breathing pattern in sport. He is a broadly experienced practitioner with a sports medicine background and has worked in NCAA athletics, alpine ski racing, and New Zealand rugby. His current role as a postdoctoral research scientist is in collaboration with adidas and other companies developing analytical approaches and wearable feedback interfaces to better understand and improve sports experiences. He is a runner, cyclist, and keen outdoor athlete and currently lives with his wife, child, and dog in Salzburg, Austria. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Breathing and Performance 02:59 The Science of Breathing Patterns 05:47 Breathing Mechanics and Physiology 09:08 Breathing Limitations in Athletes 12:01 The Role of Breathing in Exercise 14:55 Breathing Techniques and Their Benefits 17:50 Breathing Adaptations and Training 20:45 Psychological Aspects of Breathing 23:58 Conclusion and Future Directions 34:40 Understanding Breathing Mechanics 36:55 Exploring Breath Tools and Strategies 39:51 The Importance of Diaphragmatic Breathing 45:51 Nasal vs. Mouth Breathing: The Debate 51:16 Active Exhale Techniques and Their Benefits 58:47 Risks of Over and Under Breathing 01:09:24 Exploring CO2 Tolerance and Exercise 01:12:24 Breath Control in Swimming and Running 01:15:50 The Synchronization of Breathing and Movement 01:20:08 Breathing Techniques and Their Impact on Performance 01:25:49 Measuring Breathing Patterns in Athletes 01:30:36 Practical Applications of Breathing Strategies 01:35:58 The Role of Sighing in Exercise 01:41:18 Conclusion and Future Directions KEYWORDS breathing, sports performance, physiology, endurance, breathing patterns, respiratory training, athletes, breathing mechanics, oxygen transport, psychological effects, breathing mechanics, diaphragmatic breathing, nasal breathing, mouth breathing, breath tools, respiratory training, exercise physiology, breathing techniques, performance, wellness, CO2 tolerance, exercise physiology, breathing techniques, performance, synchronization, swimming, running, sighing, respiratory patterns, athletic training

In this episode of the Critical Oxygen podcast, it's just me! In the first solo episode where I discuss my recent physiological testing, and the actionable data I got from the tests. I share my current training, goals, and the specific tests conducted over a week, including 2 performance tests, a 5min all-out test, uphill run. AND 2 physiological tests, a 3-1 limiter assessment and an incline treadmill run. The episode highlights the significance of consistency, nutrition, and monitoring health through blood work, ultimately aiming to optimize endurance performance. I also discuss my training strategy as I transition from VO2 max work to threshold training, emphasizing the importance of protein, and carb intake and caloric management for endurance athletes. I explain the significance of resting metabolism tests and how to interpret RMR results. The conversation also covers the balance between carbohydrates and fats in an athlete's diet, the importance of performance metrics like my Hill test, and the use of technology in physiological testing. Finally, I introduce the concept of a limiter assessment to identify the most significant factors limiting endurance performance. I explain how to determine individual training needs based on physiological data, the significance of incremental treadmill testing, and the relevance of fat max testing for endurance athletes and when to use it or not use it. Throughout the discussion, I emphasize the need for personalized training protocols and the practical applications of test results to optimize performance and overall fitness. TAKEAWAYS - Actionable data from physiological tests is crucial for improvement. - Consistency, specificity, and progression are essential for fitness gains. - Physiological testing helps identify training zones and limitations. - Regular physiological assessments can guide training adjustments. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in being coached by me? Book a free consultation here - https://calendly.com/batterson-phil/critical-connection CHAPTERS 00:00 Introduction to Physiological Testing 02:02 The Importance of Actionable Data 04:51 Personal Training Context and Goals 08:53 Overview of Testing Week 18:04 Detailed Breakdown of Tests 36:01 Results and Insights from Testing 46:04 Transitioning from VO2 Max to Threshold Work 48:27 Understanding Resting Metabolism and RMR Testing 50:48 The Importance of Protein in Endurance Training 52:43 Carbohydrate vs. Fat: Finding the Right Balance 54:36 Tracking Caloric Intake and Weight Management 55:07 Understanding RMR and CO2 Measurement 58:56 The Hill Test: Measuring Performance 01:01:49 Assessing Max Heart Rate and Performance Metrics 01:04:45 Using Technology for Physiological Testing 01:10:57 Conducting a Limiter Assessment for Endurance Performance 01:33:55 Understanding Limiter Assessments 01:38:05 Determining Training Zones 01:46:36 Incremental Treadmill Testing Protocols 01:55:36 Analyzing VO2 Max and Performance Metrics 02:01:52 Practical Applications of Testing Results 02:10:16 Fat Max Testing and Its Relevance 02:18:31 Reflections on Physiological Testing KEYWORDS physiological testing, VO2 max, endurance training, performance optimization, fitness goals, training consistency, nutrition, injury prevention, blood work, exercise physiology, VO2 Max, Threshold Work, RMR Testing, Endurance Training, Protein Intake, Carbohydrate Balance, Weight Management, Performance Metrics, Physiological Testing, Limiter Assessment, limiter assessment, training zones, VO2 max, performance metrics, physiological testing, endurance training, incremental treadmill test, fat max testing, exercise physiology, training optimization

In this episode of the Critical Oxygen podcast, Dave Schell and I discuss the use of Near Infrared Spectroscopy (NIRS) technology, specifically the Moxy Monitor, to enhance endurance training. We discuss the importance of proper placement of the device, how to interpret SMO2 readings, and the practical applications of NIRS in optimizing warmups and training readiness. The conversation emphasizes the need for athletes to understand their physiological responses to training and how to use this data to inform their workouts effectively. TAKEAWAYS - Proper placement of the Moxy Monitor is crucial for accurate readings. - SMO2 indicates how muscles cope with exercise intensity. - Warmups should be tailored to individual needs for optimal performance. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Near Infrared Spectroscopy (NIRS) 10:07 Practical Application of Moxy Monitor in Training 20:09 Understanding SMO2 and Its Implications for Performance 30:02 Optimizing Warmups and Training Readiness 40:04 Future Directions and Conclusion KEYWORDS NIRS, Moxy Monitor, SMO2, endurance training, physiological testing, warmup optimization, performance monitoring, exercise physiology, training readiness, athlete development

In this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss how to improve swimming performance for triathletes. We emphasize the importance of proper swim form, the role of video analysis in identifying deficiencies, and the need for a focused approach to training. We highlight how small adjustments in technique can lead to significant improvements in efficiency and performance, as well as the importance of consistency and mindset in endurance training. We also discuss effective strategies for swim training, emphasizing the importance of breaking down sets, progression in training, and the significance of swim form and technique. The discussion highlights the need for safety, confidence, and the enjoyment of the swimming process, while also encouraging athletes to utilize video analysis for improving their swim form. TAKEAWAYS - Proper swim form is crucial for efficiency. - Swimming more does not guarantee faster times. - Video analysis helps identify and correct deficiencies. - Focus on one aspect of technique at a time. - Hydrodynamics play a significant role in swimming performance. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 02:32 The Importance of Swimming Form 04:24 Building Efficient Swim Techniques 11:21 Utilizing Video for Swim Improvement 17:11 Reprogramming Swim Stroke for Efficiency 23:20 Mindset and Consistency in Training 30:32 Progressing Swim Volume and Specificity 31:00 Optimizing Swim Training: Breaking Down Sets 35:55 Progression in Swimming: Building Endurance and Speed 41:08 The Importance of Swim Form and Technique 44:00 Critical Swim Speed: Understanding Pacing and Performance 52:01 Open Water Swimming: Transitioning from Pool to Open Water KEYWORDS endurance, swimming, triathlon, swim form, efficiency, training, coaching, performance, technique, video analysis, swimming, swim training, endurance, swim form, critical swim speed, open water swimming, triathlon, performance, technique, progression

Get $10 off your first at home Rythm Health blood measurement - https://rythmhealth.com/?via=criticaloxygen In this episode of the Critical Oxygen Podcast, Robby Wade, founder and CEO of Rhythm Health and I discuss the importance of tracking physiological data for personal health optimization. We explore how tracking blood markers can provide insights into hormonal health, performance, and overall well-being. In the conversation we discuss Rythm Health, an at home blood tracking program that uses a TASO device for painless blood collection. We discuss the significance of home health testing, and the interplay between hormones and physical performance. We also discuss the role of supplements, the importance of understanding personal health data, and the need for a holistic approach to health monitoring. We also discuss the importance of personalized nutrition and supplementation, particularly for athletes. We emphasize the need to understand individual physiology and the impact of stress on dietary choices. The discussion covers practical recommendations for busy individuals, the relationship between thoughts and hormones, and the nuances of glucose management. The conversation also highlights the significance of mindset in endurance sports and the balance between carbohydrates and fats in training. Ultimately, it underscores the journey from tracking health metrics to developing intuitive understanding of one's body, along with the importance of regular physiological testing. TAKEAWAYS - Tracking your physiology is essential for personal health optimization. - Education through tracking can lead to better health decisions. - Tracking should be viewed as a learning process, not a test. - Supplements should be tailored to individual needs and deficiencies. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Robby and Rythm Health on Instagram - https://www.instagram.com/rythmhealth_/ https://www.instagram.com/itsrobertwade/ https://rythmhealth.com/?via=criticaloxygen Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 The Importance of Tracking for Individualized Performance 03:14 Introducing Rhythm Health: A New Era in Blood Tracking 06:00 The Genesis of Rhythm Health: Personal Experiences and Innovations 09:06 Understanding the TASO Device: Revolutionizing Blood Collection 12:00 The Future of Home Health Testing: A Shift in Paradigm 14:46 The Interplay of Hormones and Performance 18:01 HRV and Its Correlation with Health and Performance 20:51 Tracking vs. Testing: A New Perspective on Health Monitoring 24:10 The Role of Supplements in Health Optimization 27:01 The Feedback Loop: Using Data for Better Health Decisions 29:50 The Evolution of Health Tracking: A Holistic Approach 41:14 The Importance of Personalization in Nutrition 44:07 Understanding Stress and Its Impact on Diet 49:16 Practical Recommendations for Busy Lives 51:33 The Relationship Between Thoughts and Hormones 56:49 The Nuances of Glucose Management 01:01:06 The Role of Mindset in Endurance Sports 01:06:10 Balancing Carbohydrates and Fats in Endurance Training 01:10:01 The Journey from Tracking to Intuition 01:17:26 The Importance of Regular Physiological Testing KEYWORDS blood tracking, health optimization, Rhythm Health, hormone testing, home health testing, performance monitoring, HRV, supplements, personal health data, physiological testing, nutrition, supplementation, stress, diet, endurance sports, glucose management, hormones, practical recommendations, personal health, blood tracking

In this episode of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss fatigue. We explore the physiological mechanisms, the role of ATP in muscle contraction, and how specific training can enhance fatigue resistance. We discuss the protective nature of fatigue (i.e. why we fatigue), the importance of understanding metabolic acidosis, and the need for tailored training to prepare for endurance events. The conversation emphasizes the multifactorial aspects of fatigue and the significance of maintaining ATP levels during exercise. TAKEAWAYS - Fatigue is a protective mechanism to prevent catastrophic muscle damage. - Mitochondria help buffer hydrogen ions during exercise. - Factors like heat, and metabolic acidosis contribute to fatigue through different mechanisms. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Understanding Fatigue: A Protective Mechanism 07:00 Physiological Mechanisms Behind Fatigue 13:07 The Role of ATP and Muscle Contraction 21:05 Training for Fatigue Resistance 25:01 Key Takeaways and Conclusion KEYWORDS fatigue, exercise physiology, ATP, muscle contraction, endurance training, metabolic acidosis, performance, fatigue resistance, physiological mechanisms, training adaptation

Don't forget to check out our previous conversation about setting up an effective off-season - https://open.spotify.com/episode/7GJbTtmdf04AbKY204Nx2y?si=4a99fb8d52c24cef In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the importance of the off-season for endurance athletes. We explore the purpose of the off-season, strategies for revitalization and recovery, the significance of individualized plans, and the role of a coach in maintaining fitness and motivation. The conversation emphasizes the psychological benefits of taking time off from structured training and the importance of reflection on past seasons to set new goals. TAKEAWAYS - It's important to have a structured yet flexible off-season plan. - During the off-season athletes should reflect on their previous season to set new goals. - Off-season training can help prevent burnout and injuries. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Off-Season Training 03:08 The Purpose of the Off-Season 05:55 Revitalization and Recovery Strategies 08:47 Individualized Off-Season Plans 11:54 Reflecting on Past Seasons 14:48 The Role of a Coach in the Off-Season 17:55 Maintaining Fitness During Off-Season 21:10 Psychological Benefits of Off-Season Training 24:03 Conclusion and Final Thoughts KEYWORDS off-season training, athlete recovery, coaching, endurance sports, fitness maintenance, psychological benefits, training goals, individual plans, revitalization, athlete performance

In this episode of the Critical Oxygen Podcast, Dr. Maria Fuentes, M.D. and I discuss the critical role of heat shock proteins in exercise and disease. More about Dr. Maria Fuentes: Dr Fuentes is a U.S. ECFMG Certified M.D. and graduated with a Master's in Public Health from The University of Texas at El Paso in 2018. Born and raised in El Paso, Texas, Maria has focused her research studies and gained experience on different areas of medicine and public health that affect the health of the community of both El Paso and Juarez, Mexico including infectious diseases and environmental health. Maria is now pursuing her PhD in Interdisciplinary Health Sciences, at UTEP, studying the the effects of climate change, such as heat waves, on the expression of Heat Shock Proteins (HSP) 27 and 70 and their association with kidney injuries. She is currently a full-time faculty member at the Department of Biology at the El Paso Community College teaching Biology, Anatomy and Physiology courses as well as a guest lecturer at the Department of Public Health at UTEP teaching courses on statistics and public health evaluation. With a background in medicine and public health, Dr. Fuentes explains how these proteins function as cellular protectors during stress, their implications in kidney health, and the need for further research in understanding their roles in various pathophysiologies. The conversation explores links to exercise physiology and public health, emphasizing the importance of understanding the body's responses to stress and the potential for future research in this area. In this conversation, Dr. Maria Fuentes discusses the fascinating role of heat shock proteins (HSPs) in exercise physiology, muscle recovery, and their potential as biomarkers for kidney health. TAKEAWAYS - Heat shock proteins are essential for protein folding and function. - Cellular stress can activate heat shock proteins, not just exercise! - Heat shock proteins play a protective role in cellular integrity. - The immune response can be activated by heat shock proteins in circulation. - Increased expression of heat shock proteins help the body adapt to future stresses. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Heat Shock Proteins 04:58 Dr. Fuentes' Journey in Medicine and Research 09:52 Understanding Heat Shock Proteins 19:46 The Role of Heat Shock Proteins in Cellular Stress 30:07 Heat Shock Proteins and Immune Response 35:12 Pathophysiology and Future Research Directions 37:54 Exploring the Fascination of Heat Shock Proteins 39:15 The Role of Heat Shock Proteins in Exercise 42:07 Understanding Heat Shock Proteins and Muscle Recovery 45:00 Heat Shock Proteins and Mitochondrial Function 52:54 Heat Shock Proteins as Biomarkers for Kidney Health 58:49 Thermal Regulation and Adaptation to Heat 01:10:04 Key Takeaways on Heat Shock Proteins and Exercise KEYWORDS heat shock proteins, exercise physiology, cellular stress, immune response, kidney health, metabolic syndrome, public health, research, endurance athletes, protein folding, heat shock proteins, exercise physiology, muscle recovery, mitochondrial function, biomarkers, kidney health, thermal regulation, stress response, endurance training, health and wellness

In this episode of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the concepts of cardiac drift and physiological decoupling. We explore how heart rate responds to prolonged exercise, the physiological mechanisms behind these phenomena, and practical training strategies to mitigate the effects of cardiac drift. The conversation emphasizes the importance of hydration, heat tolerance, and consistent training for endurance athletes. TAKEAWAYS 1) Cardiac drift refers to the increase in heart rate at a steady power output over time. 2) Decoupling compares heart rate to power output, indicating fatigue resistance. 3) Hydration and cooling are crucial for maintaining performance during exercise. 4) Training in specific conditions can help athletes adapt to different environments. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 01:04 Understanding Cardiac Drift and Decoupling 10:31 Physiological Mechanisms Behind Cardiac Drift 19:08 Practical Applications and Training Strategies 24:09 Conclusion and Future Topics KEYWORDS cardiac drift, physiological decoupling, endurance training, heart rate metrics, exercise physiology, VO2 max, hydration, heat tolerance, performance optimization, fitness

In this episode, Coach Aaron Geiser and I discuss the characteristics of successful endurance athletes in light of our recent involvement at the Men's IM World Championships in Kona Hawaii. We explore the importance of cooling strategies for performance especially when racing in hot environments like Kona. We emphasize the significance of community building among athletes and the challenges faced during the race, including unexpected weather conditions and the impact of jellyfish on swimmers. We then turn to the topic of the episode, a discussion of what we think makes an endurance athlete successful. We highlight effective training plans, discipline, and the role of rituals in managing stress and enhancing performance. We emphasize the need for consistency, discipline, and smart decision-making in training and racing. TAKEAWAYS - Successful endurance athletes often follow a disciplined training plan. - Balancing stress and recovery is crucial for endurance athletes. - Consistency in training is the key to success. - Athletes must arrive at the start line healthy. - Making in-the-moment decisions can impact race outcomes. Experience helps athletes make better decisions during races. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Endurance Success 13:11 Kona World Championships Recap 19:45 Athlete Performance Insights 35:03 Cooling Strategies for Endurance Athletes 36:24 Heat Training and Performance 38:47 Principles of Success in Endurance Events 39:55 Defining Success in Endurance Sports 42:31 Key Characteristics of Successful Athletes 44:42 Making In-the-Moment Decisions 46:12 The Importance of Experience in Racing 48:05 Sticking to a Race Plan 51:41 Adapting to Race Conditions 54:22 The Role of Discipline in Training 57:02 Smart Decisions Leading Up to Race Day 01:00:27 Consistency and Discipline for Success 01:03:51 Basic Principles of Endurance Success KEYWORDS endurance athletes, Kona, Ironman, performance, physiology, coaching, training, success, cooling strategies, athlete insights, heat training, endurance events, athlete success, race strategy, training discipline, performance, Ironman, decision making, pacing, consistency

In this episode of the Critical Oxygen podcast, Gabriele Gallo, Ph.D. and I explore the concept of durability and fatigue resistance in endurance sports. We discuss the definitions of durability and recovery, the importance of measuring these factors, and the role of carbohydrate availability in maintaining performance. The conversation also explores the physiological mechanisms behind fatigue and how athletes can optimize their training and nutrition to enhance durability. The discussion covers various aspects of training, including the significance of high volume, low intensity workouts for improving durability, and the ongoing debate regarding carbohydrate consumption for performance. TAKEAWAYS - Durability is defined as the ability to maintain performance during prolonged exercise. - Recovery ability refers to maintaining performance over consecutive days of training or competition. - Standardizing testing conditions is crucial for accurate durability assessments. - Maintaining glycogen levels is vital to prevent muscle fatigue during prolonged exercise. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Gabriele on Instagram - https://www.instagram.com/knowledgeiswatt OR go subscribe to his substack - https://knowledgeiswatt.substack.com/?fbclid=PAZXh0bgNhZW0CMTEAAablbGSwrFjiWnk6TMrQs5Y1qRhpmA-qiDa3v8VqW_99CS1aBs0rysr07Sg_aem_OfhqsRgkHOc4XPwpcqZNKg Interested in learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Durability and Endurance Performance 02:58 Understanding Durability: Definitions and Importance 05:49 The Role of Recovery in Endurance Sports 09:06 Measuring Durability: Methods and Protocols 11:56 Factors Influencing Durability in Athletes 15:12 The Relationship Between Carbohydrate Availability and Performance 18:04 Fatigue Mechanisms and Muscle Glycogen 20:55 Practical Applications for Coaches and Athletes 39:42 Optimizing Fuel Sources for Endurance Performance 42:05 The Balance of Carbohydrates and Fat Oxidation 44:54 Training Strategies for Enhanced Fat Oxidation 48:41 The Role of Volume in Durability Training 51:02 Carbohydrate Intake and Performance 55:49 The Debate on Carbohydrate Thresholds 01:01:01 Recovery and Inflammation: The Role of Carbohydrates 01:05:40 Future Directions in Carbohydrate Research 01:11:13 Durability Training: High Volume vs. High Intensity 01:17:56 Conclusion and Practical Applications KEYWORDS durability, endurance performance, recovery, exercise physiology, carbohydrate availability, fatigue resistance, sports science, physiological testing, coaching, athletic performance, endurance performance, fat oxidation, carbohydrate intake, training strategies, durability, sports science, mitochondrial function, recovery, exercise physiology, nutrition

In this episode of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I engage in a spirited debate about the utility and accuracy of physiological assessments, particularly ramp/step tests. We discuss the importance of understanding physiological variables, the differences between lab and field tests, and the value of physiological testing in tracking performance over time. We also discuss the nuances of physiological testing and how different types of tests can effect physiological outcomes. The conversation highlights the nuances of testing methods and the need for flexibility in training approaches. TAKEAWAYS 1) Physiological assessments are crucial for understanding an athlete's underlying physiology and their endurance performance potential. 2) Ramp and step tests can provide valuable information but their design is nuanced and there are some potential limitations. 3) Field tests may offer practical alternatives to lab tests but do not directly measure physiological outcomes. We would love for you to weigh in, what's your take on the use of physiological testing for coaching endurance athletes? If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Physiological Assessment 02:02 The Debate on Ramp Tests 08:35 Understanding Physiological Variables 15:52 Field Tests vs. Lab Tests 22:48 The Value of Physiological Testing KEYWORDS physiological assessment, ramp tests, endurance training, VO2 max, exercise physiology, field tests, lab tests, performance tracking, endurance athletes, training methods

In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss time management for endurance athletes. We discuss the common inefficiencies athletes face, the importance of scheduling workouts, and how to set boundaries to prioritize training. We discuss how athletes can evaluate their daily priorities and communicate effectively with their coaches to optimize their training schedules. Through practical tips and personal anecdotes, we provide valuable insights for athletes looking to enhance their performance by managing their time more effectively. TAKEAWAYS - Removing as many distractions as possible is essential for achieving goals. - Setting boundaries helps prioritize important tasks. - Identify what patterns allow you to be most productive. - Flexibility in training schedules is important. Doing 45 minutes of something is better than nothing. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Time Management in Endurance Training 02:49 Identifying Inefficiencies in Training 06:04 The Importance of Scheduling Workouts 08:53 Setting Boundaries and Prioritizing Training 12:11 Evaluating Daily Priorities 14:59 Managing Time for Effective Training 17:46 Communicating with Coaches for Better Time Management 28:37 Training Duration and Athlete Goals 31:28 Individualized Training Approaches 36:22 Balancing Training and Life 39:15 Self-Coaching and Realistic Expectations 44:28 Guiding Principles in Training 50:10 Incremental Improvement and Self-Assessment KEYWORDS time management, endurance training, scheduling workouts, prioritization, coaching, efficiency, athlete performance, productivity, training tips, life balance, training duration, athlete goals, individualized training, self-coaching, guiding principles, incremental improvement, time management, recovery, performance, mental health

In this episode of the Critical Oxygen podcast, Dr. Mike T. Nelson and I discuss metabolic and physiological flexibility, and explore their significance in human performance and health. We discuss the importance of being able to switch between carbohydrate and fat metabolism, the role of exercise in enhancing metabolic flexibility, and the implications of research findings on variability in metabolism. The conversation also touches on practical applications for athletes and individuals looking to optimize their metabolic health through tailored training and nutrition strategies. In this conversation, we discusses the importance of metabolic and physiological flexibility, mitochondrial health, and the role of exercise in enhancing metabolic adaptation. We emphasize the significance the concept of physiological flexibility, which includes temperature regulation, pH balance, and oxygen/CO2 management. The discussion highlights the interconnectedness of these physiological systems and the necessity of a balanced approach to training and recovery. TAKEAWAYS - Metabolic flexibility is the ability to switch between carbohydrate and fat metabolism. - Exercise plays a crucial role in enhancing metabolic flexibility. - Insulin acts as a fuel selector switch in the body. - Physiological flexibility involves maintaining temperature, pH, and gas exchange in the face of greatly changing stress environments. Enjoy! More about Mike: Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility, heart rate variability, and human performance. He has spent 20 years of his life learning how the human body works. He has a PhD in Exercise Physiology, and a MS in Mechanical Engineering (biomechanics). He's an Associate Professor at the Carrick Institute, university instructor at Rocky Mountain University, creator of the Flex Diet Certification & Physiologic Flexibility Cert and a Human Optimization Specialist with the Special Forces Experience. He also is the Research and Human Performance Science Advisor at Tecton -makers of a unique ketone ester, and performance analysis with Rapid Health. He has published research in both physiology and engineering peer-reviewed journals. He's even been called in to share his techniques with top military agencies. In his free time he enjoys spending time with his wife, lifting odd objects, going to metal concerts, and kiteboarding. Find out more at www.miketnelson.com Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Understanding Metabolic Flexibility 10:13 The Journey into Human Optimization 19:59 Research Insights on Variability and Metabolism 29:45 Practical Applications of Metabolic Flexibility 40:14 Training for Optimal Metabolic Health 54:36 Metabolic Flexibility and Mitochondrial Health 01:01:05 The Role of Exercise in Metabolic Adaptation 01:06:42 Strength Training and Muscle Mass Preservation 01:12:46 Physiological Flexibility: Understanding the Four Pillars 01:16:36 The Interconnectedness of Physiological Systems KEYWORDS metabolic flexibility, exercise physiology, heart rate variability, human performance, endurance training, carbohydrate metabolism, fat metabolism, physiological testing, energy systems, health optimization, metabolic flexibility, mitochondrial health, exercise adaptation, strength training, physiological flexibility, muscle mass, recovery, high intensity training, CO2 tolerance, health optimization

In this of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss mitochondrial respiration and its importance for endurance training and performance. We discuss the common misconceptions surrounding fatmax and VO2max, especially as it pertains to mitochondrial respiration. We also highlight the significance of both high-intensity and low-intensity training, advocating for a balanced approach to optimize mitochondrial function and overall athletic performance. TAKEAWAYS 1) Mitochondrial respiration is maximal at VO2 max, not fat max. 2) Fat max is related to the ability to oxidize fats, but not the sole indicator of performance. 3) Zone two training enhances mitochondrial density and fat oxidation. 4) High-intensity interval training significantly increases mitochondrial function. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Mitochondrial Respiration 01:18 Understanding Mitochondrial Stimulation 05:03 Maximal Mitochondrial Respiration vs. Fat Max 10:27 Practical Applications of Fat Max Training 15:27 The Role of High-Intensity Training 21:55 Balancing Training Intensities KEYWORDS mitochondrial respiration, fat max, VO2 max, endurance training, exercise physiology, ATP synthesis, high-intensity training, fat oxidation, performance, metabolic health

In this episode of the Critical Oxygen Podcast, Aaron Geiser from EndureIQ and I discuss the technology we use for training and how it informs our workouts. We emphasize the importance of rotating shoes to stimulate different muscles and prevent overuse injuries. We also discuss the use of heart rate monitors, core body temperature monitors, and NIRS devices like Moxy Monitor to gauge effort levels and make adjustments during workouts. The goal is to optimize training and avoid overcooking the body. We cover how we use technology such as heart rate monitors, power meters, core temperature monitors, and the Moxy monitor. We also emphasize the importance of measuring and tracking data to make informed decisions about training. The conversation concludes with a reminder to use technology in a way that works for each individual and to avoid becoming overwhelmed by data. TAKEAWAYS - Rotating shoes can stimulate different muscles and prevent overuse injuries. - Heart rate monitors, power meters, core temperature sensors and NIRS devices are valuable tools for monitoring internal stress and performance. - The Moxy monitor provides insights into muscle oxygenation and can be used to dictate warm-up and exercise intensities. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 04:10 Training Technology Show and Tell 14:26 The Importance of Rotating Shoes 19:03 Shoe Technology and Biomechanics 29:23 Monitoring Effort Levels with Heart Rate and Core Body Temperature 37:25 Controlling Body Temperature for Optimal Performance 38:53 Using Technology to Make Informed Training Decisions 41:19 Monitoring Internal Stress and Performance 46:28 The Benefits of the Moxy Monitor 49:46 Analyzing Form and Technique with Video Recordings 53:52 Finding a Balance with Technology in Training KEYWORDS technology, training, shoes, heart rate monitor, core body temperature, effort levels, overcooking, rotating shoes, overuse injuries, biomechanics, performance, technology, training, heart rate monitor, power meter, core temperature monitor, Moxy monitor, video recording, form analysis, NIRS

In this episode of the Critical Oxygen podcast, Benedict Meixner and I discuss, maximal glycolytic rate (VLaMax) and how its measured through a 15-second all-out sprint test. VLaMax refers to the maximal rate of glycolysis or maximal glycolytic rate, which is measured through the end product of glycolysis, lactate. The standard VLA Max protocol involves a 10-minute warm-up at 1.5 w/kg, followed by a 15-second all-out sprint on an electronically braked ergometer set to isokinetic mode. Lactate measurements are taken at rest, immediately after the sprint, and every minute for up to 8 minutes. The highest blood lactate value is used to determine VLaMax. In this conversation, Benedikt and I discuss the measurement and interpretation of VLaMax for endurance athletes. We explore different methods of measuring VLaMax, including the use of Delta lactate and phosphogen contribution time. We also discuss the relationship between VLaMax, power output, and fat-free mass. The conversation highlights the importance of standardized protocols and the challenges of comparing VLaMax values across individuals. The main takeaway is that VLaMax is a significant predictor of power output in sprinting, but further research is needed to understand its relationship to endurance exercise and substrate utilization. TAKEAWAYS - VLaMax refers to the maximal rate of glycolysis or maximal glycolytic rate, measured through blood lactate production. - The standard VLaMax protocol involves a 15-second all-out sprint on an ergometer set to isokinetic mode. -VLaMax is influenced by factors such as power output and fat-free mass. - Further research is needed to understand the relationship between VLaMax and endurance exercise, substrate utilization, and the effects of diet and training on VLaMax Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS Chapters 00:00 Introduction to VLaMax and the Critical Oxygen Podcast 08:06 Understanding Lactate and its Measurement 16:23 Introduction to VLaMax and its Definition 28:16 The Standard VLaMax Protocol 40:09 Measuring Lactate at Rest and After the Sprint 43:01 Determining VLaMax 45:23 Understanding VLaMax: Measurement and Interpretation 50:41 The Importance of Standardized Protocols for VLaMax Testing 56:37 The Relationship Between VLaMax, Power Output, and Fat-Free Mass 01:05:24 Exploring the Relationship Between VLaMax and Endurance Exercise 01:16:54 The Effects of Diet and Training on VLaMax 01:21:13 Optimizing Training and Performance with VLaMax Measurements KEYWORDS VLaMax, glycolysis, lactate, sprint test, ergometer, isokinetic mode, lactate measurements, maximal lactate production rate, measurement, interpretation, endurance athletes, Delta lactate, phosphogen contribution time, power output, fat-free mass, standardized protocols, sprinting, endurance exercise, substrate utilization

In this of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the stress response of our bodies to exercise and the release of stress hormones like catecholamines. We explain that exercise is a massive stress on the body, causing physiological changes such as increased heart rate and the release of stress hormones. The release of stress hormones helps the body adapt and try to establish a steady state during exercise. TAKEAWAYS 1) Exercise is a massive stress on the body, causing physiological changes and the release of stress hormones. 2) The release of stress hormones helps the body adapt and establish a steady state during exercise. 3) Chronic stress can blunt the body's ability to adapt and negatively impact overall health. 4) Managing stress, both in training and in life, is crucial for optimal adaptation and performance. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction and Transition to Stress Hormones 10:09 Differentiating Between Cortisol and Epinephrine KEYWORDS exercise stress response, stress hormones, catecholamines, physiological changes, managing stress

In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the importance of individualized nutrition for endurance athletes. We emphasize the need to tailor nutrition plans to each athlete's specific needs and goals including individualized fueling in race. Aaron introduces the the right fuel at the right time motto and how EndureIQ uses it to optimize performance. The conversation highlights the significance of proper nutrition in preventing GI distress and improving race performance. We encourage athletes to try different fueling strategies during training to find what works for them. TAKEAWAYS - Nutrition needs to be individualized based on an athlete's specific needs and goals. - Low-carb diets may not be suitable for all endurance athletes, and carbohydrate intake should be tailored to the intensity and duration of the exercise. - Proper nutrition plays a crucial role in preventing GI distress and improving race performance. Finding the right carbohydrate intake is crucial for endurance athletes, but it is a highly individualized process that requires experimentation. - Carbohydrate intake on the bike and run should be adjusted based on the differences in movement and GI distress potential. CHAPTERS 00:00 Introduction 02:16 The Importance of Individualized Nutrition 05:30 Optimizing Performance with the Right Fuel at the Right Time 09:40 Dispelling Misconceptions about Low-Carb Diets and properly fueling 14:53 Preventing GI Distress and Improving Race Performance through Nutrition 30:28 Finding the Right Carbohydrate Intake 32:20 Don't Blindly Follow Studies and Marketing Claims 33:43 Experimenting with Different Nutritional Supplements 35:08 Consider Flavor and Simplicity in Nutrition Products 39:27 Stick with What Works for You 45:19 Optimal Carbohydrate Intake for Exercise Intensity 48:16 Avoid Hyper Optimization of Carbohydrate Intake 57:21 Managing Carbohydrate Intake for Longer Races KEYWORDS individualized nutrition, endurance athletes, right fuel right time, carbohydrates, GI distress, race performance, carbohydrate intake, endurance athletes, individual experimentation, absorption, GI distress, fueling

In this episode of the Critical Oxygen podcast, Dr. Andri Feldman and I discuss the importance of oxygen and how to measure oxygen dynamics in the muscle using near-infrared spectroscopy (NIRS) devices like Moxy Monitor. We explain the physiology of oxygen and its role in energy production through ATP synthesis. We also explore the different energy systems involved in exercise, including the phosphagen system, glycolytic system, and oxidative mitochondrial system. The conversation highlights the interconnectedness of these systems and the role of lactate as an intermediary. We then explore the principles of NIRS and how it measures oxygenation levels in the muscle. Overall, NIRS is a valuable tool for monitoring and optimizing training performance. TAKEAWAYS - Oxygen is crucial for energy production through ATP synthesis in the body. - The phosphagen, glycolytic, and mitochondrial oxidative phosphorylation systems are the three main energy systems involved in exercise. - Near-infrared spectroscopy (NIRS) devices like Moxy Monitor can measure oxygen dynamics in the muscle and provide insights into an athlete's performance. - Near-infrared spectroscopy (NIRS) measures oxygenation levels in muscles and can be used to determine steady state and critical power or even functional threshold power (FTP). - NIRS provides real-time feedback on oxygen supply and demand, allowing athletes to adjust their training intensity accordingly. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 07:10 The Importance of Oxygen and Energy Production 19:31 The Three Energy Systems in Exercise 25:20 The Role of Lactate as an Intermediary 38:26 Measuring Oxygen Dynamics with NIRS 42:19 How NIRS Works 43:41 The Importance of Oxygenation and the Role of NIRS 45:08 Understanding Muscle Oxygenation and NIRS Measurements 46:03 Using NIRS to Measure Oxygen Supply and Demand 47:23 Interpreting NIRS Readings and Muscle Oxygenation Levels 48:20 The Relationship Between NIRS and Oxygen Delivery 51:22 The Significance of Steady State in Exercise Physiology 52:49 The Importance of Maximal Sustainable Exercise Rate 56:07 The Relationship Between Oxygenation and Lactate Production 59:44 Comparing NIRS and Lactate as Performance Metrics 01:04:19 Using NIRS to Determine Training Zones and Thresholds 01:08:04 The Benefits of NIRS for Training Optimization 01:19:24 Triangulating Data Sources for Informed Training Decisions KEYWORDS oxygen, near-infrared spectroscopy, NIRS, energy systems, ATP synthesis, phosphagen system, glycolytic system, oxidative mitochondrial system, lactate, near-infrared spectroscopy, NIRS, oxygenation, energy systems, lactate production, muscle fatigue, steady state, critical power, training intensity, monitoring, optimization

In this of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the purpose and physiology behind long workouts. We highlight the importance of specificity, nutrition, and psychology in long workouts. And we explain that long workouts typically involve exercising at intensities between zone two and the top of zone three, lasting 90 minutes or more. We discuss substrate oxidation during long workouts and the potential for depletion of carbohydrate stores. We also touch on the concepts of glycogen storage, muscle capillarization, and mitochondria in relation to endurance performance. TAKEAWAYS 1) Long workouts are important for endurance athletes, especially those training for events lasting three hours or more. 2) Specificity is crucial in long workouts, as they allow athletes to understand how their bodies respond and adapt to extended periods of exercise. 3) Nutrition needs to be adjusted for long workouts, as the body's fueling requirements change after three hours of exercise. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 07:35 Understanding Substrate Utilization and Glycogen Depletion 12:20 The Role of Carbohydrates in Long Workouts 28:04 Conclusion KEYWORDS long workouts, specificity, nutrition, psychology, intensities, fat oxidation, carbohydrate oxidation, glycogen storage, muscle capillarization, mitochondria, endurance performance, consistency, moderation

In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the importance of having a plan for race day and how to prepare and execute on race day. We emphasize the need for a well-thought-out nutrition plan, training specific to the race course, and understanding the course itself. We also highlight the benefits of heat training and the challenges of racing at elevation. The conversation emphasizes the importance of not trying anything new on race day and learning from past mistakes. TAKEAWAYS - Having a plan for race day is crucial for success. - Practice your nutrition plan during training and stick to what works for you on race day. - Tailor your training to the specific demands of the race course. - Consider heat training to prepare for hot and humid race conditions. - Be cautious when racing at elevation and consider heat acclimation protocols. - Avoid trying anything new on race day to minimize the risk of complications. CHAPTERS 00:00 Introduction 01:21 Training and Testing 04:15 The Challenges of FTP Tests 06:00 Training Outdoors: Uphills and Downhills 09:09 Maintaining Fitness When Training Outside 12:17 Preparing for Race Day 14:40 The Importance of Having a Plan for Race Day 17:19 Training and Nutrition Strategies for Race Day 21:31 The Benefits and Challenges of Heat Training 25:24 Navigating the Demands of Racing at Elevation 28:45 Avoiding Complications: Don't Try Anything New on Race Day 31:04 Learning from Past Mistakes: Improving Future Race Performances 38:29 Controlling Variables for a Successful Race 45:22 Creating a Checklist for Race Day 47:23 Avoiding Nutrition Changes on Race Day 53:17 The Importance of Practicing Race-Day Nutrition 54:46 Excitement for Upcoming Sporting Events KEYWORDS race day, plan, nutrition, training, race course, heat training, elevation, mistakes, race preparation, race execution, race-day nutrition, training habits, familiarizing with the race course, checklist, fresh socks, controlling variables, switching up nutrition, Tour de France

In this episode of the Critical Oxygen podcast, Dr. Andrew Brown and I discuss the benefits and challenges of incorporating strength training for endurance athletes. Benefits include improving running economy, increased musculotendinous unit stiffness, and enhanced neuromuscular efficiency. Strength training also contributes to overall athleticism and longevity. The challenges lie in finding the right balance of intensity and volume, as well as managing load and progression. We emphasize the importance of starting with proper form and gradually increasing intensity (weight and sets). We also highlight the value of a long-term approach combining specific and general training to build a robust and resilient body. Strength training is beneficial for endurance athletes as it not only promotes muscle growth but also improves neuromuscular effects and overall strength. TAKEAWAYS - Strength training for endurance athletes can improve running economy, musculotendinous unit stiffness, and neuromuscular efficiency. - Combining specific and general training can build a robust and resilient body for long-term athletic performance and overall health. Strength training offers benefits beyond muscle growth for endurance athletes. - Consistency and gradual progression are important to avoid injuries and achieve long-term success. - Plyometric exercises and strength training principles can be tailored to the specific needs of different endurance sports. More about Andrew: Andrew Brown is a doctor of physical therapy who has work in a variety of rehabilitation and performance contexts including sports -orthopedic rehabilitation, private, group, high school, Division II collegiate, and tactical populations. Andrew's combined experiences in sport performance, wellness coaching, and rehabilitation have led him to adopt a holistically minded approach to physical therapy and performance programming that takes each individuals personal factors and goals into account when developing a program. You can find him on instagram at https://www.instagram.com/northcoaststrength Or at https://www.northcoaststrength.com/ If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction and the Importance of Timing Plyometrics 12:30 Benefits and Challenges of Strength Training for Endurance Athletes 21:57 Managing Load and Progression in Strength Training 28:35 The Concept of Hybrid Training and Long-Term Athletic Development 32:45 The Interference Effect and the Importance of Minimal Effective Dosing 34:35 Dispelling Myths: Strength Training and Endurance Athletes 35:29 The Benefits of Strength Training 37:24 Consistency and Long-Term Success 38:19 The Importance of Hybrid Training 43:06 Managing Intensity and Volume 46:30 The Ramifications of Doing Nothing 54:34 Building Resilience and Longevity 01:02:12 Tailoring Strength Training for Different Endurance Sports KEYWORDS strength training, endurance athletes, running economy, musculotendinous unit stiffness, neuromuscular efficiency, athleticism, longevity, intensity, volume, load, progression, form, balance, specific training, general training, robust, resilient, strength training, endurance athletes, muscle growth, neuromuscular effects, robustness, long-term health, performance, consistency, gradual progression, hybrid training, plyometric exercises, resilience, volume accumulation, longevity

In this episode of Fast Physiology on the Critical Oxygen Podcast, Coach Dave Schell and I discuss the importance of cooling down and the purpose of recovery workouts. We debunk misconceptions about cooling down, such as the idea of flushing lactic acid, and explain that the goal of a cool down is to bring the body back to homeostasis as fast as possible. We also explore the benefits of recovery workouts and how they facilitate nutrient delivery to the muscles. We emphasize that there is no magic duration or intensity for a cool down or recovery workout, and it should be tailored to each individual's needs. TAKEAWAYS 1) The purpose of a cool down is to bring the body back to homeostasis and the resting state as quickly as possible. 2) A cool down helps facilitate the removal of waste products and the delivery of nutrients to the muscles. 3) Recovery workouts, such as recovery runs or rides, can be beneficial for facilitating nutrient delivery and aiding in muscle recovery. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 00:58 The Importance of Cooling Down 02:24 Debunking Misconceptions About Cooling Down 09:31 Facilitating Nutrient Delivery and Muscle Recovery 13:19 The Purpose of Recovery Workouts 16:37 Tailoring Cool Down and Recovery Workouts 20:51 Conclusion KEYWORDS cooling down, recovery workout, misconceptions, homeostasis, nutrient delivery

In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the transition from the general preparatory phase to the specific phase of training. We emphasize the importance of building volume and addressing specific training needs during the general phase then we discuss the need to slow down and reduce volume when transitioning to the specific phase to allow for adaptation and recovery. Aaron shares his approach to specific workouts for running and cycling, focusing on race pace efforts and strength work (longer efforts at race pace). We also discuss the importance of consistency, progression, and accumulating time at specific intensities for optimal performance. This conversation explores the importance of heart rate variability (HRV) for training and making adjustments to training plans. We emphasize the need to monitor HRV to ensure a balance between stress and recovery. We also discuss the difference between specific workouts and spike workouts, highlighting the importance of pushing boundaries while still maintaining adequate recovery. We conclude by providing examples of early phase specific workouts and the importance of adjusting intervals and rest periods based on individual capabilities. TAKEAWAYS 1) The general preparatory phase is important for building volume and addressing specific training and physiological weaknesses. 2) When transitioning to the specific phase, it is important to slow down easy work and reduce volume to allow for adaptation and recovery from the harder work of specific workouts. 3) Specific workouts for running and cycling should focus on race pace efforts. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 04:00 The General Preparatory Phase of Training 05:06 Transitioning to the Specific Phase of Training 06:30 Specific Workouts for Running and Cycling 10:05 Managing Volume and Intensity in the Specific Phase 11:32 Individual Variations in Training Response 13:28 Importance of Slowing Down and Reducing Volume 16:07 Considering Individual Recovery and Nutrition 19:06 VO2 Max Intervals in the General Phase 21:48 Individualized Approaches to Training 22:28 Balancing Intensity and Recovery 26:09 Adapting Training Plans for Individual Athletes 27:35 The Importance of Consistency and Progression 29:29 Flexibility in Training Approaches 32:01 Accumulating Time at Specific Intensities 33:38 The Importance of HRV for Training 36:13 Using HRV to Make Training Adjustments 37:23 Morning vs Nighttime HRV Measurements 38:22 Monitoring HRV to Assess Coping with Stress 40:16 Specific Workouts vs Spike Workouts 44:19 Learning from Failed Workouts 46:15 Understanding the Body's Response to Workouts 49:20 Safe Environment for Testing Limits 54:13 Examples of Early Phase Specific Workouts 58:43 Adjusting Intervals and Rest Periods

In this episode of the Critical Oxygen Podcast, Dr. Kat Campbell and I discuss running volume, training load, and the importance of individualization in training. We discuss concepts of training volume, training load, progression, and the impact of intensity on running performance. We also talk about the use of acute to chronic workload ratio, the role of duration versus mileage, and the importance of understanding individual athlete needs and stressors. We also emphasize the need for a conservative approach to training, the role of RPE in guiding effort, and the challenges of ego and mindset in training. The discussion also touches on the philosophy of training, the importance of easy runs, and the impact of training load on long-term health and performance. More about Kat: Kat (otherwise known as Runwithkat_dpt on Instagram) is a physical therapist that specializes in working with runners as well as a certified running coach, and Certified NASM personal trainer. Kat strives to make a difference in runners' lives by helping runners achieve goals they didn't think was once possible while keeping them healthy in the process. Kat believes in utilizing an individualized and holistic approach when working with runners. She is passionate about sharing her love for running to inspire others to feel confident to take on new challenges. Enjoying these podcasts? Subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Laura on Instagram - https://www.instagram.com/runwithkat_dpt/ Check out her podcast - https://open.spotify.com/show/6uxvbNu8EvCacL5GFNqAzV?si=c53c6841b1ee4e52 Interested in learning more (courses, education, testing, etc)? Check out the critical oxygen website - https://www.criticaloxygen.com/ TAKEAWAYS 1) When individualizing training consider factors such as accumulated time on the feet, personal goals, past history, and other areas of life stress. 2) Using acute to chronic workload ratio can help to predict the chance of injury and promote adaptation. 3) For runners, a conservative approach to training, focusing on easy runs and recovery, is essential for long-term health and performance. With limited higher intensity work. 4) RPE (Rate of Perceived Exertion) is a valuable tool for guiding effort and ensuring appropriate training intensity. CHAPTERS 00:00 Introduction to Running Volume and Training Load 09:56 Understanding Training Volume and Load Management 15:10 The Role of Acute to Chronic Workload Ratio 29:40 The Importance of Individualized Training 40:16 The Role of RPE and Recovery in Training 47:17 Challenges of Ego and Mindset in Training 53:24 Philosophy of Training: Easy Runs and Long-Term Health 56:46 Managing Training Load and Volume for Success KEYWORDS running volume, training load, individualization, progression, intensity, acute to chronic workload ratio, duration, mileage, client needs, stressors, individualized training, volume, intensity, recovery, adaptation, conservative approach, RPE, ego, mindset, easy runs, training load, long-term health, performance

In this episode of fast physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the importance of a warmup and how to do it correctly. We emphasize that a warmup is not just about getting physically warm, but also mentally prepared for the workout or race. We discuss the physiological changes that occur during a warmup, such as increased blood flow to the muscles and the release of stress hormones that increase heart rate and a number of other physiological processes. We also highlight the importance of individualizing the warmup and finding what works best for each athlete. TAKEAWAYS - A warmup is not just about getting physically warm, but also mentally prepared for the workout or race. - During a warmup, there is increased blood flow to the muscles and the release of stress hormones. - Individualizing the warmup is important to find what works best for each athlete. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 00:00 Introduction 01:16 The Underestimated Importance of a Warmup 02:10 Individualizing the Warmup 05:02 Physiological Changes During a Warmup 09:12 The Purpose of a Warmup 14:03 Optimizing the Warmup 19:15 The Psychological Component of a Warmup 22:07 Conclusion KEYWORDS warmup, physiology, cardiovascular system, muscle oxygenation, oxygen delivery, oxygen utilization, metabolites, acidification, enzymatic activity, psychological component

In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the specific phase of training and how to incorporate threshold work. We emphasize that the approach to threshold training may vary depending on the athlete and their goals. We discuss different ratios for threshold work and the importance of individualizing the training based on an athlete's tolerance and recovery. The conversation covers the transition from the base phase to the specific phase and the importance of accumulating time at specific race intensity. We provide examples of threshold workouts for elite level athletes and age group athletes, and discuss the use of ratings of perceived exertion to gauge intensity. We also touch on the differences between threshold work and VO2 max work, and how to progress both types of training during the specific phase. TAKEAWAYS 1) The transition from the base phase to the race-specific phase involves specific protocols for threshold training and race-specific paced training. 2) The progression of training should be tailored to the individual athlete's response and adaptation, with a focus on fluidity and adaptability. 3) Measuring intensity and progression is crucial for assessing an athlete's response to training and determining the effectiveness of the protocols. Example Workout Progression: Initial Part of Specific Phase: Start with 1:1 work-to-rest ratio, gradually increasing intensity and duration. Mid-Phase: Transition to 4:1 or 5:1 ratios, focusing on maintaining higher intensities. Final Phase: Shift to sustained efforts at race pace, incorporating longer intervals to simulate race conditions. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ CHAPTERS 0:00 - Introduction and Overview 1:16 - Transition from Base Phase to Specific Phase 1:55 - Individualized Training Approaches 2:54 - The Importance of Recovery in Training 4:13 - Testing and Adjusting Training Protocols 5:22 - Timeline of Training Phases 6:12 - Athlete-Specific Training Examples 8:47 - Progressing Training Intensity 10:10 - Threshold Training Examples 12:48 - Monitoring Athlete Response 16:02 - Setting Workout Intensity 20:22 - Customizing Training Based on Athlete Feedback 20:50 – Threshold Performance Discussion 21:04 – Longer Recovery Importance 22:01 – Benefit from Threshold Training 22:37 – Building Exposure to Threshold 23:09 – Starting Point for Training Progression 24:11 – High-Intensity Training in Transition Phase 24:28 – Running-Based VO2 Max Work 25:24 – Short vs. Long VO2 Max Sets 26:13 – Evaluating VO2 Max Efforts 26:52 – Athlete Tolerance and Mitochondrial Development 27:38 – Mental and Physical Strength 28:34 – Specific Phase Progressions 29:01 – Threshold Training Expansions 30:35 – Elevating Sustainable Efforts 31:17 – Specificity in Training Blocks 32:29 – Pyramidal Approach to Training 32:50 – Example Workout Progressions 36:36 – Training Progression Strategies 37:31 – Adding Repetitions for Progression 42:23 – Moving on to the Next Exposure 43:36 – Athlete Response and Adaptation 44:04 – Flexibility in Training Plans 45:01 – Linear Progression and Block Duration KEYWORD Straining progression, threshold training, race-specific training, individual adaptation, intensity measurement, training protocols, athlete response, training progression

In this episode of the Critical Oxygen Podcast, Coach Laura Norris and I discuss the translation of science into coaching, common pitfalls in research interpretation, and the application of research to coaching and training regimens. We cover topics such as tapering, cold contrast therapy for recovery, coaching philosophies, and the challenges of interpreting research for recreational athletes. Our conversation delves into the gender gap in exercise physiology research and the misconceptions surrounding marathon tapering based on published research. This conversation covers a wide range of topics related to training, tapering, recovery, and the use of technology in sports science. The discussion emphasizes the need for an evidence-based and individualized approach to training and recovery. More about Laura: Laura Norris strives to bring evidence-based training to recreational runners. She has a Master of Science in Applied Exercise Physiology, with a concentration in Sport Nutrition. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. In her 7+ years of coaching, she's coached over 450 runners, from first-time racers to Boston Qualifiers and podium finishers. She is a co-host of the Tread Lightly podcast and creates content for recreational runners on both her website and Instagram (Laura Norris Running). She lives in Colorado with her husband, daughter, and two dogs.  Enjoying these podcasts? Subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Laura on Instagram - https://www.instagram.com/lauranorrisrunning/ Check out her podcast - https://open.spotify.com/show/1d3Hudabg7bGdI1mrZGFyM?si=410d235453f8486eInterested in learning more (courses, education, testing, etc)? Check out the critical oxygen website - https://www.criticaloxygen.com/ TAKEAWAYS 1) Learning how to translate scientific research into practical coaching and training applications is key to advanced coaching. 2) There are challenges when interpreting research for recreational athletes (does the research pertain to the individual you are coaching). 3) More research is needed with female participants to help understand differences in male and female physiology. 4) Tapering needs to be individualized based on athlete response. 5) It's important to maintain frequency and intensity during a disciplined taper for optimal performance. 6) Tapering involves a deliberate reduction in training volume while maintaining relative intensity to allow for recovery and optimal performance. CHAPTERS 00:00 Introduction to Translating Science to Coaching 08:59 Challenges of Research Interpretation for Recreational Athletes 16:26 The Gender Gap in Exercise Physiology Research 31:32 Principles of Disciplined Tapering Strategies 32:01 Principles of Tapering and Recovery 38:33 Carbohydrate Loading and Performance 52:35 The Role of Cold Therapy in Recovery 58:37 Individualized Coaching and Training KEYWORDS exercise physiology, coaching, research interpretation, tapering, cold contrast therapy, gender gap, marathon tapering, recreational athletes, training, tapering, recovery, sports science, carbohydrate loading, cold therapy, individualized coaching, evidence-based approach

In this episode of Fast Physiology on the Critical Oxygen podcast, Dave Schell and I discuss the use of heart rate variability (HRV) for training. We explore the benefits and limitations of HRV as a training tool, emphasizing the need for context and integration with other training data. The conversation highlights the importance of paying attention to sleep and recovery habits, and the potential benefits of wearables in bringing awareness to these factors. TAKEAWAYS - HRV is a valuable tool for exploring how different factors affect recovery and training adaptations. - The use of wearables can bring attention to sleep and recovery habits, but should be integrated with other training data and not relied upon as the sole metric for decision-making. - Paying attention to context and isolating variables is crucial for accurately interpreting training data and making informed decisions. - The limitations of tools like HRV and the need for a holistic approach to training and performance monitoring are important considerations for athletes and coaches. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 01:08 How to Use Heart Rate Variability (HRV) for Training 03:02 Dave's Experience with HRV and Whoop Strap 05:42 Measuring HRV: Night vs. Morning 07:06 Stress Bucket Analogy and HRV 08:58 Factors Affecting HRV Readings 11:02 Importance of Consistent HRV Measurement Timing 13:10 Limitations and Misuse of HRV Data 14:00 HRV as an Indicator of Training Readiness 15:31 Practical Advice on Using HRV Data 17:01 Personal Experiences with HRV and Its Effects KEYWORDS heart rate variability, HRV, training, wearables, recovery, sleep habits, physiological testing, endurance athletes, training forums, lactate, stress bucket, physiological response, data monitoring, training load, performance, stress management

In this episode of the Critical Oxygen Podcast, I talk with my good friend David Mehlman where we discuss the role of artificial intelligence (AI) in the endurance space. We explore the potential uses of AI in training and racing, as well as the challenges and limitations of relying on AI. The conversation highlights the importance of data quality when using AI. We also discuss the potential benefits of AI in finding deviations and patterns in training and performance. Overall, we conclude that AI could be a valuable tool in the coaching process, but not a replacement for human coaches. TAKEAWAYS - AI is a powerful tool in the endurance space, but it is only as good as the data set it is trained on. - AI can be helpful in finding deviations and patterns in training and performance, but it is important to consider the quality of the inputs. - AI is particularly useful in areas like legal research and medical research, where it can process and analyze large amounts of data. - The goal of training is to get as close as possible to your potential, and AI can be a valuable tool in achieving that goal. AI can provide guidance and recommendations based on data, but it should not replace human expertise and intuition in training and coaching. A bit about David: David Mehlman is an entrepreneur, investor, and avid endurance athlete. Throughout his career, David has worked in sell-side equity research, for a multi-billion-dollar equity hedge fund, and as an early-stage investor focused on the consumer and technology sectors. His love of data led him to explore the subject of quantitative analysis and assessment in sport and his own performance. Enjoying these podcasts? Subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow David on Instagram - https://www.instagram.com/dmehlo/ Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com CHAPTERS 00:00 Introduction and the Problem with AI in Training 10:02 AI in Other Fields: Legal Research and Medical Research 31:17 The Limitations of AI in Training and Coaching 46:51 AI as a Support System for Athletes' Training 53:31 AI as a Tool, Not a Panacea KEYWORDS artificial intelligence, endurance space, training, racing, data quality, limitations, patterns, performance, AI, training, coaching, data, limitations, challenges, tools, expertise, intuition, critical thinking

In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss how to acclimate to racing in hot environments. We explain the physiological challenges of training and racing in the heat and the benefits of heat acclimation. We also discuss the importance of starting the heat acclimation process early and the differences between males and females in the acclimation timeline. The conversation covers the expansion of plasma volume, the increase in hemoglobin content (during extended heat protocols), and the improvement in sweat rate that occur during heat acclimation. We also touch on the importance of maintaining proper hydration and the potential risks of exercising in hot and humid conditions. TAKEAWAYS - Heat stress is one of the most challenging things to overcome during racing, but it can be mitigated through proper heat exposure and acclimation prior to a race. - Heat training can confer massive benefits to an athlete's ability to race in the heat, including increased plasma volume, improved sweat rate, and increased hemoglobin content. - Starting the heat acclimation process early is recommended, as it allows for a gradual adaptation and reduces the risk of overexposure to heat stress. - Exercising in hot and humid conditions without proper acclimation can lead to increased stress on the body, decreased nutrient absorption, and potential breakdowns. Balancing heat stress with other training stresses is crucial for optimal performance. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ CHAPTERS 00:00 Introduction and Overview 06:43 Physiological Changes During Exercise in the Heat 27:34 Starting Heat Acclimation Early 39:18 Hydration and Heat Acclimation 45:48 Gradual Progression and Monitoring of Heat Exposure 56:01 Transitioning to Active Exercise-Based Heat Stress KEYWORDS heat acclimation, racing in hot environments, physiological challenges, plasma volume, hemoglobin content, sweat rate, hydration, risks, heat acclimation, athletes, heat stress, passive heat exposure, hot tubs, saunas, temperature, duration, progression, monitoring, hydration, active heat stress, taper period

In this episode of the Critical Oxygen Podcast I am joined by Dr. Shalaya Kipp, to discuss exercise economy and efficiency, breathing mechanics, and the oxygen cost of breathing. In this episode we explore the differences between running and cycling economy, the impact of shoes on running economy, and the measurement of economy and efficiency using indirect calorimetry. We also touch on the importance of sex differences in physiology and the challenges of measuring efficiency in running. Dr. Kipp shares what got her interested in her research and what topics she studied for her Masters and Doctorate degrees. Overall, this conversation highlights the significance of understanding economy and efficiency in optimizing endurance performance. TAKEWAYS - Economy is the amount of oxygen or energy used for a given exercise intensity, while efficiency is the ratio between mechanical energy output and metabolic energy input. - Shoes can significantly impact running economy, with prototype shoes showing a 2-6% improvement in economy. - Measuring economy and efficiency requires indirect calorimetry, which measures oxygen consumption and carbon dioxide production. - Heart rate response to exercise intensities can be used as an estimate of economy when direct measurement is not available. - Breathing mechanics can impact running economy, but the body generally chooses the most metabolically optimal path for breathing during exercise. - Respiratory muscle training may have benefits, but there is limited research on its effectiveness. More about Dr. Shalaya Kipp Shalaya earned her PhD from the University of British Columbia in the field of Kinesiology where her research focused on breathing mechanics during exercise with a specific interest in sex differences and aging. Prior to her doctoral studies, Shalaya completed her master's degree in Integrative Physiology from the University of Colorado Boulder where she focused on the biomechanics and energetics of human running, including the initial studies on Nike's 4% Vapor Fly super shoe. Shalaya has a background as a competitive runner, specializing in the 3000m steeplechase. She is an NCAA champion, and 9 time All-American. Shalaya has represented the United States at the World Championships and Olympic Games (2012). Currently Shalaya enjoys stroller runs with her 9-month-old daughter and 2.5-year-old son. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Shalaya on Instagram - https://www.instagram.com/shalayakipp/ Or go check out her research articles - https://scholar.google.com/citations?user=Ynw3CTEAAAAJ&hl=en CHAPTERS 00:00 Introduction and Background 11:11 The Impact of Shoes on Running Economy 25:11 Estimating Economy Using Heart Rate 32:14 The Significance of Economy and Efficiency in Endurance Performance 44:01 The Relationship Between Tidal Volume and Ventilation 53:42 Breathing Mechanics and Placebo Studies 01:02:06 Improving Breathing Mechanics KEYWORDS exercise economy, efficiency, breathing mechanics, oxygen cost of breathing, running, cycling, shoes, sex differences, physiology, steeplechase, energy recycling, endurance performance, breathing mechanics, running economy, turbulent flow, ventilation, cyclists, runners, respiratory muscle training, placebo effect, men, women, cost of breathing, estrogen, plyometrics, strength training, hills, speed work intervals

In this episode of the Critical Oxygen Podcast, Dave Schell and I discuss lactate and debunk some common misconceptions. We start by talking about how lactate is produced by muscles during exercise, and created to a greater extent when carbohydrate breakdown outstrips the rate at which oxygen can be used in the mitochondria. Lactate does not cause fatigue and actually serves as a beneficial fuel for the body. If you are going to measure lactate for your training please ensure repeated measurements! TAKEAWAYS - Lactate is produced by muscles at all times but when carbohydrate breakdown outstrips the rate of oxygen use in the mitochondria lactate accumulation in the blood is higher. - Lactate does not cause fatigue and actually serves as a beneficial fuel for the body. - Lactate measurements require repeated testing and understanding of individual responses. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 00:00 Introduction and Overview 06:41 The Role of Lactate as a Fuel Source 24:54 The Norwegian Method and Lactate Threshold 30:40 Conclusions KEYWORDS lactate, fatigue, physiology, misconceptions, lactate threshold, lactate production, lactate consumption, lactate buffering, lactate tolerance, lactate shuttle, Norwegian method, interval training

In this episode of the Critical Oxygen podcast, I am joined by Neil Palles, an ultra running coach and psychotherapist, to discuss mental flexibility for endurance athletes. We explore the role of fear and anxiety in protecting athletes, the importance of mental health and performance, and the connection between endurance sports and real-life resilience. Neil shares his background as a therapist and mental performance coach, and how he helps athletes overcome psychological challenges specific to sport and competition. We also discuss the use of imagery and self-talk in enhancing mental performance. This conversation highlights the need for self-awareness and the ability to pivot and adapt in order to overcome challenges. We also emphasize the importance of mental flexibility and positive self-talk in achieving resilience and success. About Neal: Neal Palles is a licensed clinical social worker with dual training as a psychotherapist and mental performance coach. Neal lives and works in Longmont, Colorado just outside of Boulder. As a therapist he specializes in providing therapy to athletes who may be struggling with a range of life issues from anxiety, to depression, managing life stresses such as work and school as well as athlete specific issues surrounding injury, change in career, as well as struggles with coach and team dynamics.   As a mental performance coach he seeks to help athletes elevate and enhance performance through the development of psychological skills as well as to help athletes overcome psychological challenges specific to sport and competition. Neal works with a range of athletes in different sports but has a strong affinity to endurance and mountain sports. Neal is an accomplished marathoner and ultra endurance athlete and can often be found running and biking around Leadville, Colorado in the summer. TAKEAWAYS - Fear and anxiety are normal and serve to protect athletes, but it's important to develop mental flexibility to overcome them. - Mental health and mental performance are interconnected, and optimizing mental performance in endurance sports can translate to other aspects of life. - Psychotherapy and mental performance coaching can help athletes overcome psychological challenges and enhance their performance. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Neal on Instagram - https://www.instagram.com/nealpalles/ Or visit his website - https://coloradopsychotherapyandsport.com/ CHAPTERS 00:00 Introduction and the Role of Fear and Anxiety 13:23 The Connection Between Mental Health and Performance 34:23 Embracing Fear and Discomfort 41:36 The Power of Adaptability 50:34 Continual Growth and Development 01:02:12 Observing Thoughts and Self-Talk KEYWORDS mental flexibility, endurance athletes, fear, anxiety, mental health, mental performance, psychotherapy, sport, resilience, imagery, self-talk, fear, discomfort, growth, success, anxiety, self-protection, perfectionism, imperfection, failure, self-awareness, pivot, adapt, mental flexibility, positive self-talk, resilience

In this episode of the Critical Oxygen Podcast, coach Aaron Geiser and I discuss physiological testing. Physiological testing is beneficial for both health and wellness and sport performance. It provides guidance for training intensities and helps track adaptations. The benefits include individualized intensity zones, understanding performance improvements, and optimizing training efficiency. Physiological testing gives coaches credibility and allows for better communication with athletes. It also helps in designing race pace efforts and provides information on substrate utilization. Testing should be done with specific consistent protocols and be repeated over time to track changes. Testing can help individuals set goals, measure progress, and make adjustments to training and nutrition plans. It is a valuable tool for anyone looking to improve their fitness and health. TAKEAWAYS - Physiological testing is beneficial for both health, wellness, and sport performance - It provides guidance for training intensities and helps track adaptations - Testing can determine VO2 max, thresholds, and metabolic health, which can guide training and nutrition strategies. - Repeat tests over time to track progress and minimize errors. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ CHAPTERS 00:00 Introduction to Physiological Testing 06:26 Understanding Performance with Physiological Testing 28:23 The Value of Physiological Testing 35:19 Understanding Substrate Testing 41:26 The Benefits of Polarized Training 48:36 Making Testing More Accessible KEYWORDS physiological testing, health, wellness, sport performance, training intensities, adaptations, individualized intensity zoning, performance improvements, training efficiency, credibility, race pace efforts, substrate utilization, protocol, repeated testing, physiological testing, VO2 max, thresholds, metabolic health, training, nutrition, performance, wellness, health, longevity

In this episode of the Critical Oxygen Podcast, I am joined by Brian McKenzie where we talk about maximizing human potential and shifting physiology through proper breathing. In this episode, we discuss the impact of breathing on various physiological systems and how it can be used as a tool for improving endurance, reducing stress, and enhancing overall well-being. Brian emphasizes the importance of understanding and controlling breathing patterns during exercise and everyday life. We also discuss the interplay between the aerobic system, the parasympathetic nervous system, and mitochondrial function. We emphasize the importance of nasal breathing during low level activity. Overall, the conversation emphasizes the importance of understanding and optimizing our physiology for better health and performance. More about Brian: Brian is an innovator and pioneer in developing and applying custom protocols to optimize human health and performance. His work harnesses and integrates respiratory (breathing), movement, strength & conditioning, and endurance-based training approaches to elicit unprecedented positive results. His protocols and programs have been used to accelerate and raise mental and physical performance in world-class Olympic and professional athletes, first responders, musicians, actors, top executives, elite military operators, the tactical firearms community, prisoners in institutions, and the health of people suffering from chronic and pathological issues. TAKEAWAYS - Proper breathing techniques can have a significant impact on physiology and human performance. - Breathing affects various physiological systems, including the nervous system, oxygen utilization, and acid-base balance. - Monitoring and controlling breathing patterns can help optimize endurance, reduce stress, and improve overall well-being. - Breathing through the nose and maintaining a relaxed, controlled breath can promote parasympathetic tone and enhance recovery. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Brian on Instagram - https://www.instagram.com/_brianmackenzie/ Or visit his website - https://shiftadapt.com/ CHAPTERS 00:00 Introduction and Background 09:04 From CrossFit Endurance to Respiratory Physiology 25:53 Monitoring Breathing for Optimal Performance 32:38 Transition Points in Breathing and Metabolism 39:04 Cleaning Up Limitations and Optimizing Performance 50:46 Understanding the Role of the Diaphragm in Breathing 01:05:42 The Importance of Flux and Flexibility in Physiology 01:13:27 Actionable Takeaways: Walking, Nasal Breathing, and Exploring KEYWORDS breathing, physiology, human performance, endurance, breath control, optimization, stress reduction, well-being, aerobic system, parasympathetic nervous system, mitochondrial function, breathing, nasal breathing, metabolic flexibility, stress, rest, walking, low-level activity, slow controlled breathing, stress reduction, physiology, health, performance

In this episode of the Critical Oxygen podcast, I am joined again by Dave Schell where we discuss field tests for determining training zones. We emphasize the importance of understanding the purpose of training zones and the physiological thresholds that bound them. We suggest using simple field tests to estimate zones, such as nose breathing or the talk test for zone 2, and iterative workouts or subjective efforts for threshold and VO2 max zones. We also highlight the need for consistency in workouts to track progress and avoid overcomplicating training. TAKEAWAYS - Understanding the purpose the physiological thresholds and the zones they bound is crucial for effective training. - Simple field tests, such as nose breathing or the talk test, can be used to estimate zone 2. - Iterative workouts or subjective efforts can help determine threshold and VO2 max zones. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 00:00 Introduction and Purpose of Training Zones 06:17 Threshold and VO2 Max Zones: Iterative Workouts and Subjective Efforts KEYWORDS field tests, training zones, physiological thresholds, zone 2, threshold, VO2 max, nose breathing, talk test, iterative workouts, consistency

In this episode of the Critical Oxygen podcast, I am joined again by Coach Michelle Simmons where we discuss the importance of breathing and how it affects physiology and performance. Michelle shares her personal experience of using breathwork to manage anxiety and improve athletic performance. We emphasize the significance of diaphragmatic breathing and its impact on posture, mindset, and oxygen delivery. The conversation also touches on the limitations of breathing incorrectly and the benefits of practicing breath control during high-intensity efforts. We highlight the need for athletes to be aware of their breathing and its potential to optimize performance. I share my personal experience of switching from mouth breathing to nose breathing during low intensity training. While there is limited scientific research on the topic, we speculate that nose breathing may stimulate the vagus nerve and activate the parasympathetic nervous system, leading to a more relaxed state and better performance. They also discuss the adaptability of the pulmonary system and the need for further research in this area. More about Michelle in her words: Personally: I did my first triathlon in 1995! Fell in love with it immediately. I continued to race for ~25 years. I rarely race anymore but I still train bc I enjoy it and want to be healthy and fit enough to train with my athletes at times. In my time, I did 18x Ironmans, including 4x in Kona. Professionally: I started coaching a few friends in 2008. I took every opportunity to learn (still do!) and my coaching business grew to the point where I've been doing it full time for the last 15 years. I am the founder and Head Coach at TeamBSC Triathlon. I work with amateurs of all ages and abilities- some beginners and others who ultimately qualify for the World Champs! I'm actively involved in supporting endurance sports on Oahu. I coach Kailua Masters Swim team, lead a local monthly Girls Ride, and am a board member for Aloha State Bike Racing Association. Sometimes I present educational workshops for local athletes. TAKEAWAYS 1) Breathing plays a crucial role in physiology and performance, and conscious control of breath can help optimize performance. 2) Diaphragmatic breathing, which involves expanding the rib cage and breathing low and slow, can improve posture, mindset, and oxygen delivery. 3) Practicing breath control during high-intensity efforts can help athletes stay calm, focused, and optimize oxygen utilization. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Michelle on Instagram - https://www.instagram.com/mama_simmons_/ Or visit her website - https://www.michellesimmonscoaching.com/ CHAPTERS 00:00 Introduction and the Impact of Breathing on Physiology and Performance 21:51 The Power of Diaphragmatic Breathing 32:37 Practicing Breath Control During High-Intensity Efforts 47:16 The Role of Breathing in Performance 56:24 Exploring Different Breathing Patterns 01:06:58 The Importance of Gas Exchange and Optimal Breathing KEYWORDS breathing, physiology, performance, breathwork, anxiety, diaphragmatic breathing, posture, mindset, oxygen delivery, high-intensity efforts, breathing, nose breathing, mouth breathing, performance, recovery, efficiency, vagus nerve, parasympathetic nervous system, pulmonary system, research

In this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I answer questions about strength training for endurance athletes, adjusting training zones for different sports, choosing a reputable laboratory for physiological testing, developing FTP with limited training time, and the differences between zone two training and double threshold days. We discuss the importance of individualizing strength training based on an athlete's goals, limitations, and weaknesses. We also explore the differences in training zones and thresholds between running and cycling, highlighting the impact of gravity and body weight on the stress and exertion of each activity. In this conversation, we cover adjusting heart rate zones for different activities, the importance of training at the right intensity, the benefits of physiological testing, and how to improve FTP with limited training time. Overall, we emphasize the importance of individualization and understanding one's goals and context when designing a training plan. TAKEAWAYS 1) Strength training for endurance athletes should be individualized based on goals, limitations, and weaknesses. 2) Training zones and thresholds differ between running and cycling. 3) Choosing a reputable laboratory for physiological testing requires considering factors such as expertise, equipment, and protocols. 4) Developing FTP with limited training time requires efficient and targeted workouts. 5) Zone two training focuses on building endurance, while double threshold days challenge the body at higher intensities. 6) Adjust heart rate zones for different activities and recognize that heart rate on the bike may be lower than on the run. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ CHAPTERS 00:00 Individualizing Strength Training 13:45 Addressing Weaknesses and Imbalances 35:02 Differences in Training Zones 50:05 Improving FTP with Limited Training Time 59:38 Zone 2 Training for Volume Increase Keywords strength training, endurance athletes, training zones, physiological testing, FTP, zone two training, threshold days, individualization, weaknesses, running, cycling, gravity, body weight, training, physiology, heart rate zones, intensity, physiological testing, FTP, Norwegian training method, zone 2 training, double threshold training

In this episode of the Critical Oxygen podcast, Dave Schell and I discuss the merits and limitations of internal and external variables in endurance training. We explore metrics such as heart rate, lactate, ventilation variables, SMO2, speed, and power. We emphasize the importance of measuring both internal and external variables to understand your physiology and performance. We also discuss the role of perceived exertion and the need for calibration between subjective and objective measurements. Overall, we highlight the value of monitoring and tracking variables to optimize training and improve performance. TAKEAWAYS 1) Measuring both internal and external variables is important in understanding an athlete's physiology and performance. 2) Heart rate, power, and speed are essential metrics to monitor during training. 3) Internal variables provide insights into how the body is coping with exercise, while external variables indicate performance. 4) Calibration between subjective and objective measurements is crucial for accurate training. 5) Monitoring and tracking variables over time can help optimize training and improve performance. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 00:00 Introduction and Overview 10:25 The Importance of Internal Variables in Understanding Adaptation and Change 23:45 Conclusion and Takeaways Keywords internal variables, external variables, endurance training, metrics, heart rate, lactate, ventilation variables, SMO2, speed, power, perceived exertion, calibration, physiology, performance

In this episode of the Critical Oxygen podcast, continuing guest host Aaron Geiser and I answer listener questions and discuss various topics related to endurance training. We cover the benefits and timing of cold water immersion, the duration of zone two training for masters athletes, and the role of genetics in performance for masters athletes. We emphasize the importance of individualized training, consistency, and progressive overload in improving endurance over time. In this episode, we discuss nutrition and recovery for aging athletes, important blood markers to track, and the best home test protocol for athletes with just a power meter and a heart rate monitor. TAKEAWAYS 1) Cold water immersion can have benefits for recovery and performance, but timing and context are important factors to consider. 2) Zone two training duration for masters athletes should be based on individual factors and training background, rather than age alone. 3) Fasting during zone two training may not be necessary, but ensuring adequate calorie intake throughout the day is important for performance and recovery. 4) Genetics may play a role in performance potential, but consistent training, nutrition, and stress management can help individuals reach their personal potential. 5) Aging athletes have different nutritional needs and should focus on increased protein, recovery, mobility work, stability work, and strength work. 6) The best home test protocol for athletes with just a power meter and a heart rate monitor is to do workouts that are close to zone two, threshold, and VO2 max, and measure power and heart rate over time. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ CHAPTERS 00:00 Introduction 01:31 Listener questions and answers 04:18 Experience with cold tub and ice baths 05:45 Factors to consider in cold water immersion 08:09 Timing and benefits of cold water immersion 10:21 Context and timing of cold water immersion 11:47 Training questions for masters athletes 12:19 Duration and fasting in zone two training 27:53 Improving endurance for masters athletes 28:51 Nutrition and Recovery for Aging Athletes 31:33 Important Blood Markers to Track 47:48 Best Home Test Protocol for Athletes

In this episode of the Critical Oxygen podcast, Dr. Robert Jacobs and I discuss the use of technology and artificial intelligence (AI) in endurance training. We explore the application of Moxy Monitor, a near-infrared spectroscopy device (NIRS), for physiological testing and monitoring. We cover topics such as the limitations of models and training plans, the use Moxy Monitor for coaches and athletes. We also touch on the recent controversies in college football and share our thoughts on the Michigan Football's National Championship performance. We discuss the benefits of indoor training, the challenges of FTP testing, and the future of physiological monitoring. The conversation concludes with a discussion on the role of coaches in the AI era and the importance of adaptability and human connection in the face of advancing technology. If you are interested in buying a Moxy you can get 5% off if you use the code OXPO at check out! TAKEAWAYS 1) Machine learning and artificial intelligence are being leveraged in the field of endurance training to optimize performance. 2) Moxy Monitor, a near-infrared spectroscopy device, can be used for physiological testing and monitoring during training. 3) The integration of Moxy Monitor with software platforms like FulGaz allows for real-time visualization of physiological data. 4) The use of AI in training plans, such as TriDot, can provide personalized and optimized training recommendations for athletes. AI and machine learning have the potential to optimize training by balancing stress and recovery. 5) Continuous physiological monitoring, such as SMO2 and metabolic devices, may offer more accurate and real-time data for training. 6) Coaches can focus on the interpersonal aspects of coaching, while AI technology handles training plan adjustments. Enjoy! Enjoying these podcasts? Don't forget to subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com CHAPTERS 00:00 Introduction and Overview 01:44 Leveraging Machine Learning and Artificial Intelligence 03:37 Using Moxy Monitor for Physiological Testing 06:30 Customizing Testing for Different Athletes 07:27 Optimal Muscle Placement for Moxy Monitor 08:55 Integration of Moxy Monitor with FulGaz 09:52 Using Moxy Monitor for Pacing 10:48 Benefits of Moxy Monitor for Coaches 16:03 The Concept of Critical Power 17:31 Comparing Watt max and Blood Lactate Max 18:30 Using Moxy Monitor for VO2 Max Testing 21:22 Conversation about Michigan Football and the National Championship Game 34:29 Focus of the Endurance Exchange Conference 38:02 Advantages of Non-Invasive Monitoring with Moxy Monitor 39:27 The Role of AI in Endurance Training 51:12 TriDot's Training Plan Based on AI 55:29 The Power of Big Data in Training 56:49 Considerations and Limitations of AI 01:00:02 The Benefits of Indoor Training 01:03:23 The Validity of FTP Testing 01:04:49 The Potential of Continuous Monitoring 01:06:21 The Future of Physiological Monitoring 01:09:59 The Potential of Continuous Metabolic Monitoring 01:10:56 The Advancements in Monitoring Devices 01:18:31 The Training of Sled Dogs 01:20:19 The Potential of AI in Training Plans 01:21:49 Discussion of AI and it's use in life 01:30:45 Outro

In this episode of fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the benefits of heat training for overall endurance performance in hot, humid environments. We explain how heat training affects the body's physiology and the cardiovascular system. We also provide a heat training protocol and strategies for implementing heat training. We discuss the adaptations that occur from heat training, such as increased plasma volume and improved sweating. The limitations of heat training and the importance of proper hydration and iron levels are also addressed. We explore the potential benefits of extended heat training protocols and its impact on altitude performance. We conclude by emphasizing the importance of individualization and monitoring blood chemistry when engaging in heat training. TAKEAWAYS 1) Heat training can improve endurance performance in hot, humid environments. 2) Heat training increases plasma volume and improves sweating. 3) Proper hydration and iron levels are crucial for effective heat training. 4) Extended heat training protocols may have additional benefits and can be individualized. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 00:00 Introduction 01:00 The Benefits of Heat Training 06:13 Adaptations from Heat Training 07:42 Limitations of Heat Training 08:08 Heat Training Strategies 12:45 Extended Heat Training Protocols 20:27 Considerations for Heat Training 22:52 Takeaways and Conclusion

In this episode of the Critical Oxygen podcast, I am joined by Lee Throckmorton, founder and CEO of Kaizen Groundworks, to discuss tactical athlete preparation for individuals in public safety. We explore the importance of blending strength and endurance training for optimal performance in the tactical space. We also discuss the historical context of tactical athlete training and how it has shifted over time. The conversation highlights the need for a more generalized approach to training and the value of assessing and evaluating athletes to tailor their training programs. We emphasize the importance of individualized coaching, pushing lactate thresholds, and incorporating lower intensity training. The discussion also touches on stress management, sleep, and nutrition as crucial factors for overall well-being and performance. Takeaways 1) Blending strength and endurance training is crucial for optimal performance in the tactical space. 2) Assessing and evaluating athletes is important to tailor their training programs. 3) Pushing lactate thresholds can improve performance and safety in tactical environments. 4) Incorporating lower intensity training and focusing on recovery can enhance endurance and overall performance. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Lee on Instagram - https://www.instagram.com/kaizengroundworks/ Check out his website - https://kaizengroundworks.com/ CHAPTERS 00:00 Introduction and Background 01:29 Getting into Public Service 05:41 Transition to Tactical Athlete Preparation 11:40 Historical Context of Tactical Athlete Training 15:00 Importance of Endurance for Tactical Athletes 25:36 Shift in Testing and Training for Tactical Athletes 35:53 Assessing and Evaluating Tactical Athletes 46:05 Using Physiological Metrics to Optimize Training 49:20 The Value of Information and Education for Tactical Athletes 49:51 Value of Public Safety 50:16 Collaboration with Other Departments 51:09 Individualized Coaching 52:06 Thresholds and Safety 53:00 Pushing Lactate Thresholds 54:25 Concurrent Training 55:19 Lower Intensity Training 56:44 Importance of Sleep and Nutrition 01:01:23 Stress Management 01:04:45 Mental Strength through Training

In this episode of the Critical Oxygen podcast, I am joined by Coach Aaron Geyser where we discuss how to stay healthy during training and the importance of consistency and recovery. We emphasize the need to prevent sickness by analyzing lifestyle factors and managing stress. If sickness does occur, we recommend taking a conservative approach to returning to training, focusing on easy workouts and monitoring heart rate and HRV. We also highlight the importance of making informed decisions and seeking input from coaches or trusted individuals. TAKEAWAYS 1) Consistency and recovery are key to maximizing athletic potential. 2) Preventing sickness involves analyzing lifestyle factors and managing stress. 3) When returning to training after sickness, start with easy workouts and monitor heart rate and HRV. 4) Make informed decisions and seek input from coaches or trusted individuals. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ CHAPTERS 00:00 Introduction 02:02 Importance of Consistency and Recovery 06:15 Preventing Sickness 10:24 Managing Stress and Fluctuations 19:35 Returning to Training After Sickness 25:18 Exercising While Sick 32:40 Making Informed Decisions 43:19 Tracking Heart Rate and HRV 48:57 Conclusion

In this episode of the Critical Oxygen podcast, Dr. Marco Altini and I discuss heart rate variability (HRV) and its applications in optimizing physiology and athletic performance. HRV is a measure of the variation in heartbeats over time and is influenced by the autonomic nervous system's response to stress. Dr. Altini emphasizes the importance of measuring HRV consistently and understanding individual baseline values and trends. He recommends measuring HRV every day if possible, but at least three to five times per week. When choosing an HRV device, it is important to consider the accuracy and reliability of the measurements. Dr. Altini also highlights the significance of stability and resilience in HRV, rather than focusing solely on higher values. Finally, we discuss strategies for improving HRV, including prioritizing sleep, managing stress, and making lifestyle modifications. TAKEAWAYS 1) Measure HRV consistently to understand individual baseline values and trends. 2) Choose an HRV device that provides accurate and reliable measurements. 3) Focus on stability and resilience in HRV, rather than aiming for higher values. 4) Use HRV as a feedback loop to optimize stress management and training. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Marco on Instagram - https://www.instagram.com/hrv4training/ Or check out the App: https://www.hrv4training.com/ CHAPTERS 00:00 Introduction to HRV and Marco Altini 06:40 Understanding Heart Rate Variability 09:39 Factors Affecting HRV 13:25 Measuring HRV: Morning vs Night 16:19 Choosing a Protocol and Sensor 24:16 Interpreting HRV Values 29:46 Stability and Resilience in HRV 32:36 Using HRV to Inform Training 44:30 Frequency of HRV Measurement 46:48 Choosing an HRV Device 49:18 Improving HRV: Basics and Stress Management 51:43 Chasing Stability, Not Higher HRV 52:11 Interpreting HRV Variability 53:04 Factors Affecting HRV During Rest Days 54:01 Possible Factors for HRV Decrease During Rest Days 55:27 Effects of Diet and Hydration on HRV 56:50 HRV Changes and Athlete's Response to Training 57:49 Long-Term Changes in HRV and Heart Rate 58:47 Seasonal Changes in HRV and Heart Rate 01:01:38 Unusual HRV Patterns After Hard Sessions 01:03:31 Getting Started with HRV Monitoring

In this episode of the Critical Oxygen Podcast, I am joined again by Dave Schell for another episode of Fast Physiology. In this episode we discuss how to maximize performance and race in high altitude environments. We explore the effects of altitude on performance, individual variability in altitude response, and the reduction in maximal sustainable effort. We also discuss the duration of adaptation to altitude, the adjustment period at altitude, and marginal gains from altitude training. Practical approaches to altitude training, including intermittent exposure and the live high, train low method, are explored. We emphasize the importance of respecting altitude but not fearing it and provide race strategies for altitude. TAKEAWAYS 1) Altitude reduces oxygen availability, leading to a decrease in maximal sustainable effort and reductions to aerobic capacity. 2) Individuals vary in their response to altitude, with some being more sensitive to it than others. 3) Altitude training can result in marginal gains in performance, but the cost and time commitment may not be worth it for everyone. 4) Practical approaches to altitude training include spending time at altitude before a race and managing hydration and carbohydrate intake. 5) Race strategies for altitude include starting conservatively, using internal variables like heart rate, and trusting your fitness and training.Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 00:00 Introduction 01:03 Why Discuss Altitude 04:20 Individual Variability in Altitude Response 05:17 Reduction in Max Sustainable Effort 06:15 Altitude's Impact on Physiology 07:14 Preparing for Altitude 08:13 Using Heart Rate as a Tool 09:09 Avoiding Going Too Hard 10:36 Duration of Adaptation to Altitude 11:31 Adjustment Period at Altitude 12:53 Maximal Hemoglobin Stimulation 14:18 Marginal Gains from Altitude Training 15:12 Practical Approaches to Altitude Training 18:35 Live High, Train Low 19:33 Altitude Tents and Dose-Dependent Exposure 20:28 Managing Altitude Before a Race 21:57 Respecting Altitude but Not Fearing It 22:52 Race Strategies for Altitude 23:47 Conclusion

In this episode of the Critical Oxygen podcast, Dr. Robert Jacobs and I discuss how our bodies adapt to exercise. We explore the various cellular disturbances that are sensed by specific sensors and translate into intracellular signaling cascades that drive adaptation. The key themes covered include the importance of stress and adaptation, the specificity of exercise adaptations, energetic and mechanical signals, redox balance, decreased partial pressure of oxygen, mechanical tension, and extracellular signals. This conversation explores the signaling effects of various molecules and stimuli on muscle adaptation and overall health. Primary papers of discussion - https://pubmed.ncbi.nlm.nih.gov/23395166/ https://pubmed.ncbi.nlm.nih.gov/36395350/ TAKEAWAYS 1) Exercise imposes stress on the body, which leads to adaptations. The type and intensity of exercise determine the specific adaptations that occur. 2) Energetic and mechanical signals, redox balance, decreased partial pressure of oxygen, and mechanical tension are important cellular disturbances that drive adaptation. 3) Extracellular signals, such as hormones and proteins, also play a role in the adaptation process. Myokines, cytokines, and adipokines play important roles in signaling within different tissues. 4) Heat may act as a signaling agent and contribute to muscle and cardiovascular adaptations. 5) Exercise is a transient stress that promotes muscle adaptation. Disturbing cellular sensors through exercise and other means is important for overall health. Enjoy! Enjoying these podcasts? Don't forget to subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com CHAPTERS 00:00 Introduction 03:09 The Importance of Stress and Adaptation 10:10 Specificity of Exercise Adaptations 17:14 Energetic and Mechanical Signals 21:41 Redox Balance 25:28 Decreased Partial Pressure of Oxygen 31:26 Mechanical Tension 53:17 Extracellular Signals 56:39 Signaling Effects of Myokines and Cytokines 57:34 Heat as a Signaling Agent 58:28 Heat Shock Proteins as a Seventh Stimulus 59:32 Redundancy in Cellular Disturbances 01:00:30 The Importance of Redundancies in Human Robustness 01:01:25 Insulin Signaling and Non-Redundant Hormones 01:02:40 Exercise as a Transient Stress 01:03:30 Disturbing Cellular Sensors for Health

In this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss the importance of recovery days and down weeks in training. We emphasize the need for individualized approaches and the importance of listening to your body. We also discuss the impact of motivation on performance and the dangers of pushing through lack of motivation. The conversation highlights the benefits of flexibility in training and the importance of adjusting workouts based on athlete response. Overall, the episode provides valuable insights into optimizing training and recovery for athletes. TAKEAWAYS 1) Recovery days and down weeks are important for optimizing training and performance. 2) Individualized approaches are crucial in determining the timing and implementation of recovery days. 3) Listening to your body and recognizing signs of fatigue and lack of motivation are key in making adjustments to training. 4) Flexibility in routines and workouts can help prevent burnout and improve motivation. 5) Comparing workouts and evaluating progress can provide valuable insights into training effectiveness. Enjoy! Enjoying these podcasts? Don't forget to subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ CHAPTERS 00:00 Introduction and Setting the Context 01:02 Defining Recovery Days and Down Weeks 02:24 Factors to Consider in Implementing Down Weeks 03:16 Monitoring Athlete Fatigue and Wellness 04:42 The Importance of Individualized Approaches 05:42 Evaluating Progression and Motivation 08:05 The Impact of Motivation on Performance 09:27 Recognizing the Signs of Overtraining 10:24 The Dangers of Pushing Through Lack of Motivation 11:42 The Importance of Flexibility in Training 12:11 The Role of Consistency and Specificity 13:40 Making Adjustments Based on Athlete Response 15:33 The Benefits of Changing Workouts 17:22 Managing Training During Stressful Periods 18:46 The Importance of Flexibility in Routines 19:44 Adapting Training During Life Fluctuations 20:39 The Benefits of Recovery Days and Cold Plunges 21:35 The Timing and Implementation of Recovery Days 26:26 Implementing Rest Days for Triathletes 27:01 The Importance of Recovery Days for Athletes 28:24 Adjusting Rest Days Based on Athlete Needs 29:34 The Importance of Individualized Approaches 30:04 Making Decisions Based on Athlete Response 32:28 The Importance of Listening to Your Body 33:28 The Benefits of Comparing Workouts 35:30 The Importance of Long-Term Progression 36:22 Avoiding the Pitfalls of Overdoing Workouts 37:49 The Benefits of a Positive Trajectory 39:17 The Importance of Progression and Recovery 41:38 The Value of Evaluating Workouts 43:35 The Importance of Individualized Approaches 44:33 The Challenges of Implementing Down Weeks 46:52 The Benefits of Adjusting Workouts in the Moment 48:17 The Importance of Trial and Error in Training 49:17 The Role of Listening to Your Body 52:13 Understanding the Purpose of Workouts 53:12 Finding Guidance in Workouts 54:05 Engaging with the Audience 54:29 Upcoming Opportunities and Services