Physiology Secrets

As you may have heard, we have some new lab testing equipment that has expanded our capabilities to go much deeper into your physiology. In this episode, we discuss the new metrics we can assess including Fat vs Carbohydrate utilisation and how we can pair that with an InBody composition analysis to better estimate and predict your race-day nutrition requirements to optimise your endurance performance.

Recently we shared on Instagram some data from long time METS athlete Dimma and how we had him in the lab just to check in on his Zone 2. To do so we still measured his Oxygen consumption (VO2) and lactate, but we changed the protocol so he didn't have to go all the way to max. From your feedback and questions, we wanted to jump on and chat about the 3 main test protocols we can do in the lab and how they provide different levels and types of information to best inform your training and racing. Got a question about the test protocols we can use in the lab? Unsure which one would be suit you? Get in contact with Nick to chat about it, via email: nick@metsperformance.com

Recently Nick was invited on as a guest on the Stronger Stride podcast to discuss the basics of lab testing and how the data can be implemented into training.  Go check out the Stronger Stride podcast here:  https://podcasts.apple.com/au/podcast/the-stronger-stride-podcast/id1546581804 OR on instagram: @strongerstride

The N=1 Theory is really a fancy name for something we've always done, individualise everything and seek performance improvement for the athlete in front of us, essentially creating the research study of that single athlete's performance to support them racing faster, smashing PB's and fitting it all in around all of the other things going on in life. Because that's what really matters. 

Huw Darnell joined Nick for this awesome episode of the podcast to chat all about how his work as a strength & conditioning to aid endurance athletes through the process of 'Pain to Performance'. Huw also shares his insights into incorporating strength training into a busy and often complex endurance athlete schedule, PLUS a bonus quick discussion on how we can maximise our use of breath to assist performance and recovery. To find out more about Huw, head over to: https://www.huwdarnell.com.au/ OR Instagram: @huwdarnell

We're back on the podcast in 2023 (it's been a while!) and we've got our hands on some interesting endurance focused tech we think you'd be interested in hearing about.  What else should we get our hands on to test or look into? AND Who should we invite onto the podcast for a chat? Get in touch with Nick with your thoughts via email: nick@metsperformance.com OR on Instagram @metsperformance

Zach is a 70.3 triathlete who first walked in the METS Lab after giving Geelong 70.3 (2020) a go off little to no training. He did ok, 12 months later he destroyed that benchmark and 3 years on with Nick coaching him, he's been able to optimise his training to take his performance to a whole new level. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Zach is a 70.3 triathlete who first walked in the METS Lab after giving Geelong 70.3 (2020) a go off little to no training. He did ok, 12 months later he destroyed that benchmark and 3 years on with Nick coaching him, he's been able to optimise his training to take his performance to a whole new level. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

On this episode, Nick jumped on for a chat with Dieticians Luke & Ethan from Active Health Clinic to discuss nutritional choices leading into race day. Everything from carb loading considerations, smart food choices and how you can best ensure you get the fuel you need practically before your next endurance event. You can contact the guys here: Luke Hassan - luke@activehealthclinic.com.au Ethan Said - ethan@activehealthclinic.com.au  

Nick was invited on TriVelo's "Get Fast" podcast to chat about everything we do here at METS, testing, training zones, endurance and more. So, we thought we'd re-share the conversation here. Check out TriVelo's podcast here: https://podcasts.apple.com/au/podcast/get-fast-podcast-triathlon-ironman-cycling-coaching/id1400770015   Learn more about TriVelo here: https://trivelocoaching.com.au  

Another Extra 1% tip episode, this time on Cooling Strategies to beat the heat, in particular pre-event when the aim is to maintain muscle temperature but reduce core temperature. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

A new mini series on small 1% things to top up that final bit of performance for race day. In this one Nick and Luke discuss the use of Sauna's and the impact it might have in how you respond, particularly when racing in hot conditions. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

A number of questions have come through recently on the back of the resurgence for lactate testing the field by a number of high profile athletes. So Luke and Nick discussed the pros and cons, plus a bunch on background info regarding lactate testing in general plus their thoughts on why and why not to do it.   For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Old school super short episode where Nick goes through some thoughts he's had whilst returning to swimming consistently for the first time since 2019 (and working around some injury constraints). For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Luke and Nick had 2 athletes both get in touch about the same podcast they listened to talking about using a high cadence for a "better" VO2max interval stimulus. So we sent our resident sport scientist Nick away to listen to it, research further and piece together what might be going on when cadence increases to give you the need to knows. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

We often receive lots of questions about polarised models of training and why they are effective, so here's the underpinning physiology and a little discussion around different scenarios influencing the balance between low and high intensity. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Have you seen Lionel Sanders recent Youtube video? He's testing VO2 at Ironman power now and looking to compare it after getting through the next block of training. Nick and Luke discuss the what and why behind his process and shed some light on how he's looking to improve. Look out for a Part 2 once Lionel posts his follow up results! Lionel's video: https://youtu.be/ncg8zTKh2Y8 For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

We're back for 2022, kicking things off with a training session explained and a bit of extra thought on how you need to consider all variables relating to interval training when creating sessions. It's not always just increasing the intensity or volume, sometimes you might need to shift the work to rest ratio. Nick and Luke discuss the following session: 4 x 8min @ 90% VO2max / 2min passive recovery. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

We've been thinking about upgrading our testing equipment for a while, to open up so many more possibilities like identifying fuel utilisation, race nutrition strategy development and more. So we thought we'd chat about it and bring you in on the discussion. Nick and Luke sat down to talk out the pros and cons of a new metabolic analyser before we throw it open to you. Let us know what you think: https://www.surveymonkey.com/r/P8TSMJC   For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

We couldn't believe it had taken us this long to go more in-depth about Fraction of Expired Oxygen and how it tells us some really great insights into how best to attack your training post VO2max test. We discuss what it is, the trends we see and more in an episode that covers off one of the most important metrics we look at in the testing data. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Luke talks about an increasingly more popular supplement, Beta-Alanine and the possible impacts on performance that it might have. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

We came across a really great instagram page (@labratrundown) who's doing some cool research on all of the super shoes out there including the famous or arguably infamous Nike Vaporfly's. We discuss the findings of a recent set of testing and chat about our thoughts on the piece of equipment that has had the endurance world talking for a few years now. For links to the research studies/findings etc go to: @labratrundown (on instagram) For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Great session, if we're talking race specificity this is pretty much spot on for a half/full distance marathon runner. Nick and Luke discuss how they might alter the session for different purposes, and talk about why it's a great session to begin with. EMAIL us your training sessions to review --> nick@metsperformance.com OR message us on Instagram @metsperformance For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

A great question came through to us via instagram asking about strategies to optimise triathlon training. Can you have week to week changes in focus (i.e. Week 1 = 4 Swim, 1 Bike, 2 Run. Week 2 = 2 Swim, 4 Bike, 3 Run etc) Luke and Nick also dive into strategic fatigue, training camps and some other concepts surrounding periodisation to maximise the training stimulus and adaptation.   For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

EPISODE 150 is HERE! In this one we talk about how and why athletes at the elite level can transition across endurance sports, like Cam Wurf did from Olympic Rowing to Professional Cycling and now Ironman Triathlon, with so much success. But also why it usually only works in particular directions.   For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Another session sent in by one of our listeners, what does it do well and what could be improved? Check out the session below and then listen to our thoughts: 10 x 400m @ 100% VO2max with 400m easy jogging recovery (approx. 1:2 work to rest ratio) For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Luke and Nick answer a question about Ultra running in this episode and what the main goal should be for events lasting 6hours and more. Is it purely to be better at using Fats as a fuel source? Is it worth doing Threshold, Tempo or even VO2max work? here our thoughts in this episode. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

In a follow up to our discussion on threshold based training last week, here's a perfect example of a session that executes this aspect of our physiology really well. One of our listeners sent in the following: 5 x 5min (4min @ 100% FTP, 1min @ 105-120% FTP) with 2.5min recovery In the context of preparing for a TT run up the 1 in 20 climb, this is pretty much spot on. Have a listen to our thoughts on the session in this episode. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

A few great questions sent in recently asking if going to Zone 2 ONLY training is a good idea in a base phase and what the difference between VO2 and Threshold sessions are. here our thoughts on this episode on both topics and how we process these decisions for building training programs. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

In this episode we talk about an awesome session we use for a number of athletes and why it's really effective PLUS we critique our own work and tell you how we've gone back and improved the session over the years to get to where it is now. Main set: 2 sets of 1 x 5min @ 88-92% VO2max, 2.5min @ 60-70% VO2max 5 x 1min @ 100-105% VO2max, 30s Passive recovery OR 2 sets of 1 x 5min @ 88-92% VO2max, 2.5min @ 60-70% VO2max 5 x 1min @ 100% VO2max, 1min @ 65% VO2max For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind  

Another great session sent through by one of our listeners. Session Details: 4km warm up & strides Main set: 10 x 800m @ 120% Threshold Pace, 90s jog recovery 4 x 200m max speed, 2min passive recovery 2km easy cool down Check out what we think, what we'd change and more in this episode. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

We have this question a lot..."How far off A-Grade cycling am I?" or "If my VO2max improves will that make me an A-Grade rider?" So we thought we'd share our thoughts on what separates A from B-grade cyclists, form physiology to performance smarts & tactics.   For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Another session sent in, this time imagine starting out very easy and continually increasing or 'ramping' up the intensity then gradually ramping it back down. What does this aim to do? Nick and Luke chat through the session and talk about why flipping that upside down to do "u-shapes" instead of pyramids would potentially be a much more effective session. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Nick and Luke breakdown a session sent through by a podcast listener, repeats of a short hard effort followed by a sub threshold block, back into a 30s burst. Is this an effective session or what could be changed to get more out of it? Plus when might you use this type of session in your training? For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Who does METS turn to to keep up to date with the science of aerobic training? This guy. Nathan Heaney (AKA The Conditioning Consultant) joins Luke in an absolutely awesome, must listen episode of the Podcast. They dive into the science of maximising time at VO2max, training intensity distribution (i.e. polarised), field testing for maximal aerobic speed and LOADS MORE! Follow Nathan on Instagram: @theconditioningconsultant Learn more about Nathan: https://runningprogram.com.au/about-us/ For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

You know we love our VO2max intervals and this session is one of those. Nick and Luke chat about doing short HIIT this time and how doing 30s ON/30s OFF can achieve a similar stimulus to our favourite 2-4min effort @ 95% VO2max with equal very easy recovery. PLUS why this session might be more or less specific to you depending on what type of athlete you are. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

The Balanced Runner is BACK! Paul Mackinnon joins us agin on the podcast to talk all things running technique, including the big mistakes he sees athletes and coaches make, why trying to activate your glutes isn't fixing any problems and his insight on how pro's could be even faster than they already are, IF they learnt to run more effectively. One you don't want to miss! Follow Paul on Instagram @thebalancedrunner Get in contact with Paul: www.thebalancedrunner.com.au Listen to Paul on Episode 69. of the Podcast HERE For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Low Cadence is a training method lots of cyclists would have heard of or used, but what does it aim to do and are there some better alternatives to make sure you get best bang for buck in your training. Nick and & Luke talk through their thoughts on another training sessions explained episode of the podcast. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Lockdown 5.0 in Melbourne came at a perfect time for us to sit down and watch the Zwift Tri-Battle between Jan Frodeno and Lionel Sanders, ultimately leading to the Ironman distance World Record being smashed. Luke, Nick & Tyler chat about their thoughts on the science, innovation and ultimately their reactions to the event. Plenty to unpack in this episode of the podcast including how Sanders can run at 120bpm, why live blood glucose monitoring could be the next big thing, and more! For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Training sessions explained is where Nick & Luke bring up one of your training sessions, an idea for a session or something we've seen online and discuss the physiology, the good and the bad behind it. This time it's a running session: 6 x 6min at Threshold PLUS 6 x 200m FAST. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

In this NEW podcast sub-series Nick & Luke choose one of your training sessions, something we've seen online or an idea for a session, turn the mic on and give our immediate thoughts and reactions. This episode is all about a recently suggested session by an Athlete to do 1min On/3min Off. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

In this episode, Nick chats with Nathan Fenton (a.k.a the Run Power Coach) and discusses all things running and power meters including technology such as Stryd, how to implement the data in training and where the industry might be heading when it comes to using this metric. About Nathan: A lifelong endurance athlete and is fascinated by the many different coaching methodologies, always tinkering with principles from other sports to see how they can apply to endurance sport and specifically running. http://www.runpowercoach.com https://www.instagram.com/runpowercoach For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Luke discusses how to train your aerobic power. You can download our most recommended aerobic training sessions for both bike and run here: https://go.metsperformance.com.au/aerobic-power

Another race was cancelled recently with a number of athletes now left wondering what to do as they completely re-think their preparation for the rescheduled event. Luke talks about how to make the most of your training with the adjusted timeline till race day. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses gastrointestinal upset commonly experienced by athletes and some possible solutions. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

After Luke found a Facebook ad outlining "improvement" in anaerobic performance as a result of a respiratory muscle trainer, he was both shocked and bit annoyed that another device has entered the industry making some interesting claims to say the least. So we thought we should talk bout it as we know many on social media immediately jumped on board to share their thoughts. We break down why the device wouldn't benefit sprinting/anaerobic performance BUT also we give the benefit of doubt and explain the situation when it could be beneficial also. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Something we often take for granted and forget when looking at the next 1% improvement is that a change in a part of our physiology may not actually generate a positive impact. Luke & Nick discuss the process whereby our performance is the result of the interaction of multiple systems (mainly we discuss respiratory, cardiovascular and muscular systems) working together to generate the output and answer a few questions on supplements/training products and how they only affect parts but not the whole. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance  

New restrictions have hit Melbourne and stage 4 is here, but what does that mean for your training and how can you make the most of your 1 hour of outdoor exercise per day over the next 6 weeks? Luke and Tyler discuss how to alter your plans to keep things ticking along during this lockdown.   Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!   https://go.metsperformance.com.au/free-mets-mastermind   OR   Check out our social pages and send us a message there:   Instagram: @metsperformance

A great question came through via our instagram (@metsperformance) about whether it is worth Peaking without any racing or not? Luke, Nick & Tyler jumped on Zoom to discuss the pros and cons of peaking without an event and how you can make it work for you rather than against you. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Last week we talked about the effects of detraining and this week we've gone the other extreme. Overtraining syndrome which is a real possibility at the moment with more athltetes working form hoe on flexibile hours and wanting to get out to train more. So Luke and Nick sat down to discuss the symptoms of overtraining and how to avoid it. VIDEO LUKE REFERENCES: Off-Season Recovery/Detraining: https://www.youtube.com/watch?v=l1djqlHzV08&list=PLggpij53MWphicIPR0pHODeqCdKjV2Wid&index=4&t=594s   Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!   https://go.metsperformance.com.au/free-mets-mastermind   OR   Check out our social pages and send us a message there:   Instagram: @metsperformance

Luke and Nick discuss the science of "use it or lose it" and go into how quickly things start to decline when detraining kicks in. What specifically changes in your physiology when you stop training completely and how can you prevent this from happening even when you need to cut back the number of sessions you do in a week. VIDEO LUKE REFERENCES: Off-Season Recovery/Detraining: https://www.youtube.com/watch?v=l1djqlHzV08&list=PLggpij53MWphicIPR0pHODeqCdKjV2Wid&index=4&t=594s Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance