POPULARITY
3 episodes with Lactate threshold
4 episodes with Lactate threshold
2 episodes with Lactate threshold
2 episodes with Lactate threshold
2 episodes with Lactate threshold
2 episodes with Lactate threshold
2 episodes with Lactate threshold
2 episodes with Lactate threshold
4 episodes with Lactate threshold
In this episode, we were in conversation with Brady Holmer who has majored in Applied Physiology and Kinesiology from the University of Florida and is a long distance runner himself. This conversation dives into understanding the significance of VO2Max for athletes as well as the general population. How to find out your VO2Max score, how to improve it, whether VO2Max is the key indicator of fitness or are there other factors are a few other topics that also formed part of this conversation. We also dived into Brady's running journey to becoming a 2:26 marathoner at Boston.Know more about Brady Homer : https://www.bradyholmer.com/About Vikas Singh:Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:Instagram: @vikas_singhhLinkedIn: Vikas SinghTwitter: @vikashsingh101Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!
today's topics with TIMESTAMPS!Intro: 0:001:11 thoughts on protein1:55 maintenance running3:56 nicotine pros and cons9:06 using kit/weight vests in training12:10 sauna use/heat tolerance13:53 50k: quit or tough it out?16:32 training to be less of a NARP21:48 Vo2 Max vs. Lactate Threshold24:33 coffee intake cutoff27:17 fitness at AIT (gain/lose/maintain)29:26 rucking/rucking ability correlation32:40 gaining size AND running endurance34:50 RPE vs. Heart Rate for Zone 238:47 could I pass selection right now?40:22 my #1 book recommendation 41:30 T-850 Vs. JG V1 & V242:23 mitigating the damage from shift work 46:07 olympic lifts for tactical athlete/SFAS prep49:55 Lower lifts + speed work on same day53:13 how to handle getting judged for joining the military55:30 outroSpoken Supplements: Code terminator_trainingCwench supplements: Code terminator_trainingNew Program: Jacked Gazelle 2.0EBook: SOF Selection Recovery & Nutrition GuidePrograms, articlesNew Training Team on TrainHeroic: T-850 Rebuilt (try a week for free!)terminatortraining.com2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programFollow me:SubstackNewsletter Sign UpIG: terminator_trainingTwitter: @ksterminatortmyoutube: Terminator Training MethodFacebook: Terminator TrainingWhichever platform you're tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.
In this episode, we dive deep into the concept of lactate threshold, debunking common myths and explaining its significance in athletic performance. We discuss the science behind lactate production and utilization, looking at lactate curves and their role in determining endurance levels. The episode covers various methods to accurately measure lactate threshold and explains the…
Thank you for listening to Running Strong.The goal of this podcast is to provide training advice to help you become a better runner and a stronger athlete.Whether you're looking to enjoy a big adventure in the mountains, PR your next race, or just get a little better at this running thing - Running Strong will provide you with information to help you in your journey.Hosted by Will Frantz - a full-time running coach and personal trainer who's worked with a wide range of people, aged 12 to 80, in pursuing their fitness goals.-CLICK HERE for 1-on-1 Coaching-Want to ask me a question?Head to my Instagram and DM me: IG - @will.c.frantz-----Thank you for listening!
Erwan Desvalois leads a team of running specialization coaches at Joint Dynamics, a personalize strength, conditioning, and movement optimization facility in Hong Kong What does it take to be a better runner? How can we run faster, farther, and more efficiently? Chris found out himself! Erwan ran Chris through Lactate Threshold and VO₂ Max assessments, and now he joins us in the studio to break down the data and what Chris would have to do to improve his run times. Is 2025 your running year? Then, this episode is a must! THIS PODCAST IS PROUD TO BE SPONSORED BY COMPANIES WE BELIEVE IN
In this episode of Hart2Heart, Dr. Mike Hart breaks down the science behind VO2 max, your body's ability to use oxygen efficiently, and why it's not just for elite athletes. Dr. Hart covers five key ways to improve your cardiovascular fitness such as: Zone 2 training and high-intensity workouts to strength training and sauna sessions. Dr. Hart also covers simple techniques like nasal breathing and explores the latest research on supplements and peptides that could give you an edge. Show Notes: (0:00) Welcome back to the Hart2Heart Podcast with Dr. Mike Hart (0:15) Dr. Hart covers a solo episode on: Optimizing Cardiovascular Health (0:45) Benefits of improving VO2 max (3:00) Five methods to improve cardiovascular health (3:15) One - mitochondrial biogenesis & zone 2 training (3:30) Why zone 2 cardio matters (7:00) How much zone 2 cardio does one need for general health (10:00) Benefits of fasting and ketosis (11:30) Benefits of exogenous ketones (12:30) Cold exposure & high rep training for mitochondrial growth (16:00) Two - lactate threshold & high-intensity interval training (HIIT) (21:00) Supplements for boosting lactate threshold - beta-alanine, citrulline malate (26:30) Three - stroke volume & cardiac output (33:00) The role of sauna & heat therapy (34:00) Four - capillary density & oxygen transport (34:30) High rep training (36:30) Five - respiratory efficiency & CO2 tolerance (38:00) Benefits of mouth taping (40:30) Recap (44:00) Peptides worth exploring --- Dr. Mike Hart is a Cannabis Physician and Lifestyle Strategist. In April 2014, Dr. Hart became the first physician in London, Ontario to open a cannabis clinic. While Dr. Hart continues to treat patients at his clinic, his primary focus has shifted to correcting the medical cannabis educational gap that exists in the medical community. Connect on social with Dr. Mike Hart: Social Links: Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart
Winter miles, we've got your back! Coach Zoë Rom and Coach TJ David tackle everything you need to know about cold-weather training, from staying motivated in the chill to making the treadmill your secret weapon. We also break down the best road running shoes (power rankings, anyone?) and settle a hot debate: bacon vs. bananas for potassium—the answer might surprise you. Plus, we explore the differences between trail and road running, and dive into lactate threshold training to help you crush your next run.
I've learned a lot this year, and from reading and observation, there's one thing I'd like to share and that's making sure your workout intervals are long enough to provide the stimulus to help your fitness. Have a listen to hear more... Resources: 1. Alex Hutchison article on VO2 max Testing - When VO2 Max isn't max - https://sweatscience.com/when-vo2max-isnt-max/ 2. Runner Rising Podcast w/ me as the guest - https://podcasts.apple.com/us/podcast/aaron-saft-behind-of-the-scenes-of-coaching-100/id1719182588?i=1000681126506 Aaron's information: If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/RunningIsLife My Socials, Channels, & Newsletter: https://www.facebook.com/MRRUNNINGPAINSCOACHING https://www.instagram.com/runningislifecoaching/ https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw https://www.strava.com/athletes/18431982 Email - coachsaft@gmail.com Thanks to all of you for listening! Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already! THANK YOU! Aaron Saft Running Is Life Coaching & Podcast I'd be remiss not to thanks to my Patrons for their continued support!
In this episode I meet Dr Mia Burleigh at the University of the West of Scotland in Blantyre, Glasgow, to undertake some physiology testing. I had Lactate Threshold and VO2max testing done and we discuss the results. Dr Burleigh is a Senior Lecturer and Laboratory Director at the university's Sport and Physical Activity Research Institute, which is the only BASES accredited lab in Scotland (British Association of Sport and Exercise Sciences). First I undertook Lactate Threshold testing, which involved running for 4 minute blocks at increasing speed increments, with a fingerprick lactate blood test every 4 minutes. This allowed calculation of Lactate Threshold and Lactate Turnpoint. Next I donned a breathing mask and ran to failure at a set speed with gradient increasing by 1% every minute, to test maximum oxygen delivery, and calculate VO2max. This was a much tougher test!Lab details: https://shop.uws.ac.uk/product-catalogue/schools/school-of-health-and-life-science-hls/maximal-exercise-testIf you want to buy me a cuppa to help support the podcast, thank you and please do at: https://ko-fi.com/finlaywild
In this episode of All Things Endurance, host Rick Prince chats with environmental and exercise physiologist, Mike Weiss of Alta Health and Performance Solutions (www.altahps.com). Specifically, Mike discusses what the most popular physiological tests are, as well as how to interpret and apply the results. About Mike Weiss Mike Weiss is an environmental and exercise physiologist who owns his own practice – Alta Health and Performance Solutions in northern California. Mike is also an endurance athlete who focuses on ultrarunning. Areas covered in this podcast: 1. What is your background and how did you get into physiological testing?2. Physiological testing is becoming more popular, in part due to the interest in the ‘Norwegian Method.' However, in your own summation, why is testing important?3. Ideally, when and at what intervals should an athlete get tested throughout a year?4. For endurance athletes, the two most popular main physiological tests are VO2 Max and lactate. Could you explain a bit about each test, why they are important and how they correlate to each other?5. What are some limitations with respect to VO2 Max testing (i.e., muscular fatigue, etc…)?6. If a person doesn't have access to a lab, what are some field tests that they can perform to approximate lactate threshold and VO2 Max?7. From the perspective of implementing training intensities, or for lack of a better word, training zones, could you explain how to apply the results of a VO2 Max and Lactate threshold test?8. What can an individual expect to pay for a VO2 Max and Lactate Threshold test?Are there any individuals where a VO2 max test would be contraindicated?
Send us a textIn this episode of the podcast, Robin McNelis joins me again for part 2 of a series where we aim to cover a variety of topics which will support pacing/micropacing and much more. In this episode we discuss the exertion types and what uses energy, we recap on what pacing is and why it is important when you live with a chronic condition such as ME and long covid. Robin discusses the principles of pacing and the varying forms of pacing, we discuss listening to your body and the challenges of this with PEM/PESE. Robin explains how monitoring your HR/HRV is important, what is available to monitor this data and how to understand what level to set your alerts at to remain within the anaerobic threshold. We discuss the lactate threshold and Robin explains the zones of this threshold and how important it is to remain within the lactate threshold, especially those with PEM. Robin advises how the lactate threshold can be tested at home, and clinical testing. We additionally discuss how those with Orthostatic intolerance, PoTs can find it challenging to maintain their heart rate within their threshold due to heart rate spikes. Robin gives some great advice on how to support this and lots of other amazing information and advice throughout this podcast, so grab a cuppa and have a listen. As always thank you for listening to the podcast, take care #onedayatatimeLinks from today's episodeWebsite:https://www.robinthephysio.co.ukhttps://twitter.com/robinthephysiohttps://www.instagram.com/robinthephysio My Links:Long Covid clinic -Dr Binita Kane & Julie Taylor; Email: info@thelongcovidclinic.co.uk for more information Episode sponsor; Turnto - This is a brilliant app, a one stop shop to support anyone living with, caring for or supporting and additionally professionals working with people living with Long Covid and or MECFS - please mention The Long Covid podcast n the "how did you hear about us" section, thank you https://turnto.ai/download?utm_source=link&utm_medium=share&utm_campaign=livinglongcovidpodcastLinktree:https://linktr.ee/joulestXhttps://twitter.com/julieTa58407536Facebook page:https://www.facebook.com/livingwithlongcovid/Instagram:https://www.instagram.com/julie_livingwithlongcovidPlanners:https://amzn.eu/d/9v9MP4vReturn to work planner:https://amzn.eu/d/1QVK8zn Well being planner:https://amzn.eu/d/a1Safxc
In this episode, we dive deep into lactate threshold (LT) and why it's a powerful tool for cyclists aiming to maximize endurance and performance. We break down what lactate and LT actually are, debunking common myths and explaining how LT differs from other metrics like VO2 max and FTP. You'll learn how to determine your LT with simple field tests or precise lab testing and discover why LT training can help you build endurance, improve pacing, and avoid burnout. We cover common mistakes—like overtraining the threshold and neglecting aerobic base work—and discuss why the average road cyclist doesn't need to fall too far into the LT rabbit hole. Whether you're racing or just looking to ride stronger, this episode offers insights to take your training to the next level! ROULEUR To get 10% off your ticket to Rouleur Live just go to www.rouleur.cc/live and use code ROADMAN10 to get 10% off! WHOOP Your health underpins EVERYTHING you do in life, and WHOOP helps you understand and proactively improve it through 24/7 monitoring. Go to join.whoop.com/Roadman to get a free month's WHOOP membership on me! ROUVY ROUVY replicates terrain, gradients, and resistance, giving you the most authentic indoor cycling experience possible. Explore, train, and ride with ROUVY—visit ROUVY.com to start your adventure today! And to get one month FREE use code Roadman1m 4iiii Powermeter The PRECISION 3+ Powermeter from 4iiii is a compact yet powerful unit & is packed with features that set it apart, including integration with Apple's Find My network PLUS It's got up to 800 hours of battery life.Learn more by visiting 4iiii.com HUEL You can order Huel Ready To Drink directly to your home, go to huel.com/roadman LeCol For amazing cycling kit go check out LeCol at www.lecol.cc Use code roadman20 to get 20% off your LeCol order The heart beat of our community & best place to reach me is Twitter Want to watch full interviews on video? Check out our new Youtube Channel https://www.youtube.com/c/roadmancycling?sub_confirmation=1
Anthony and JK discuss a study that shows men and women are stronger when someone of the opposite sex observes you working out! Anthony has a powerpoint! He goes into depth on nuances of Lactate Threshold and how it can be used for Hybrid Fitness Racing! You may want to listen to this episode multiple times! Join The Hybrid Engine coaching platform: https://app.fitr.training/t/TheHybridEngine/ Join JK Hybrid Coaching platform: https://app.fitr.training/p/jkexclusive
On this episode of Marni on The Move' series, Road To The Race: NYC Marathon 2024, Hosts Marnii Salup and Dave Mendelsohn Chat with Physiologist, Sydney Brackett of NYC Performance Lab in NYC. Syncing up about key physiologic tests you can do to level up your performance and dial up your fitness VO2 Max, Lactate Threshold, BMR and 3D Body Composition Analysis and more. Chapters 0:00 Intro 3:13 Understanding V02 Max Testing 6:05 The Imp Of Regular Testing For Athletes 8:53 Comprehensive Testing Service at NYC Performance Lab 11:49 The Role of Grip Strength in Longevity 15:08 Movement Analysis and Injury Prevention 18:02 Lactate Threshold Testing Explained 21:01 The Benefits of Data Driven Training 23:49 Recommended Tests For Athletes 26:57 Conclusion and Final Thoughts
Gursh is the Chief Scientist at MX3 Diagnostics who are best known for its hydration testing and will be soon launching a saliva-based lactate threshold test. Gursh did his PhD at King's College in London before working at UC San Diago and NICTA. Currently, he is both an Honorary Senior Research Fellow at Melbourne University and the Chief Scientist of MX3 Australia Sports Innovation Week This episode is brought to you by the Australia Sports Tech Conference, the Southern Hemisphere's largest and most respected sports technology industry event. This year's edition is happening on Thursday, October 24th in Melbourne, Victoria. Agenda, tickets, and more info available at https://stws.co/conference-australia _____ Subscribe to the Sports Tech Feed newsletter. Your source for in-depth sports technology insights, news, and analysis: sportstechfeed.substack.com
In this week's episode of the Rox Lyfe podcast I get to chat with Paul Rimmer (athlete_lab_uk). Paul is an expert in testing athletes to help them find their true performance capabilities. I went to see him recently for lactate threshold testing and I thought it would be useful to get him on the podcast to talk about the work he does with athletes. We cover different ways to determine your lactate threshold pace, how this testing can influence your HYROX training, the steps you can be taking to improve your threshold running pace, and lots more. It was a great chat with loads of good information to help improve your HYROX performance.
Are you matching your fueling and training? Are you training based on your metabolism analysis ...or using math as a % of VO2 Max or Lactate Threshold? n this episode, we dive into the critical connection between fueling and training, exploring how aligning your nutrition with your workouts can dramatically improve performance, endurance, and overall health. We'll discuss the importance of personalized metabolic analysis and how tools like PNOE, a portable metabolic analyzer, can help you understand your unique metabolic profile to optimize your training and nutrition strategies. What You'll Learn: The significance of matching your fuel to your training needs. How the PNOE device measures metabolism and metabolic health at rest and during exercise. Insights into your body's use of oxygen, production of carbon dioxide, and utilization of different fuel sources (fats vs. carbohydrates). Understanding your Resting Metabolic Rate (RMR) and how it impacts your daily caloric needs. How to identify your predominant fuel source through the Respiratory Exchange Ratio (RER). The importance of metabolic flexibility and how well your body switches between burning fats and carbohydrates. Resting Metabolic Analysis with PNOE: Resting Metabolic Rate (RMR): Learn about the amount of energy your body requires to maintain basic functions at rest. Respiratory Exchange Ratio (RER): Understand how PNOE determines whether you're primarily burning fats or carbohydrates at rest. Breathing Efficiency: Discover how breathing patterns at rest can indicate metabolic efficiency. Exercise Metabolic Analysis with PNOE: VO2 Max: A key indicator of aerobic fitness, learn why a higher VO2 max reflects better cardiovascular and mitochondrial health. Ventilatory Thresholds (VT1 and VT2): Understand the shifts between aerobic and anaerobic metabolism and how they relate to fuel sources. Fuel Utilization Zones: Discover how specific heart rate zones correspond to fat and carbohydrate usage at different exercise intensities. Energy Expenditure: Learn how to calculate total calories burned during exercise and tailor your nutrition accordingly. Breathing Efficiency During Exercise: Insights into how your breathing patterns impact your performance and metabolic health. Assessing Metabolic Health: Metabolic Flexibility: The importance of switching between fats and carbohydrates efficiently at rest and during exercise. Cardiovascular Fitness and Mitochondrial Efficiency: How VO2 max and ventilatory thresholds provide insights into your cardiovascular and mitochondrial health. Fat Oxidation Capacity: Essential for endurance athletes, learn how effectively your body burns fat at various exercise intensities. Personalized Recommendations: Exercise Programming: How to tailor exercise intensity, duration, and type based on your unique metabolic data. Nutritional Guidance: Adjust your macronutrient intake to match your body's fuel needs. Lifestyle Modifications: Tips to improve breathing patterns, metabolic flexibility, and overall health. Summary: Matching your fueling with your training is key to optimizing performance, endurance, and metabolic health. PNOE offers a personalized and detailed approach to understanding your metabolism by analyzing respiratory gases at rest and during exercise, providing insights far beyond traditional methods. Tune in to discover how you can harness this powerful tool to enhance your training and achieve your fitness goals. Connect with Us: Subscribe, rate, and review this podcast on Itunes! Follow us on Instagram for more insights, tips, and updates on optimizing your health and performance. Links & Resources: https://youtu.be/9fVzAqnHq6I https://debbiepotts.net/how-pnoe-metabolic-active-test-determines-your-zones/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399937/ https://www.ultalabtests.com/partners/debbiepottscoaching/test/baseline-biomarkers-comprehensive
VO2 Max vs Lactate Threshold. | Using btwb data to improve Linchpin. | Are some weeks of Linchpin harder than others? | Pull-ups vs Chin-ups. | Olympic events I love.
Anthony and JK discuss the what it is like for JK being an athlete in the APAC region, address their first listener question, and lead into Lactate Threshold Part 2! Join The Hybrid Engine coaching platform: https://app.fitr.training/t/TheHybridEngine/ Join JK Hybrid Coaching platform: https://app.fitr.training/p/jkexclusive
This episode is based on a question from listener Kevin who asked if I had ever had my VO2 max and lactate threshold tested and whether I would recommend it. To help answer this question I dive into what the measurements actually are and how they translate to your fitness. I talk about how you can measure or estimate these things and how you can train them to be 'better'. Finally I answer the question of whether accurate measurements are going to help you improve your running. If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
Anthony and JK discuss Threshold Training for Hybrid Fitness! How they perform the Lactate Threshold test and define several terms of Lactate Threshold. Join The Hybrid Engine coaching platform: https://app.fitr.training/t/TheHybridEngine/ Join JK Hybrid Coaching platform: https://app.fitr.training/p/jkexclusive
In this solo episode of the Movement for Life podcast, host Kolby Krystofik dives deep into the intricacies of heart rate zones and lactate thresholds, specifically tailored for CrossFit training.Kolby shares insights from his recent vacation in Hawaii and recounts an exhilarating beach run and a CrossFit competition, setting the stage for an engaging discussion on how understanding your heart rate can significantly enhance your workout performance.Key topics include:The different heart rate zones (Zone 1 to Zone 5) and how to calculate your max heart rate.How to apply these zones to your CrossFit training to optimize performance and avoid burnout.The critical relationship between heart rate and lactate threshold, and how recognizing your lactate threshold can help you train more effectively.Kolby provides practical examples and tips, including a discussion on the pitfalls of redlining and strategies to maintain an optimal heart rate throughout your workout.For a visual experience, check out the corresponding YouTube video where Kolby shares articles and analogies to enhance your understanding of these concepts.Tune in to learn how to manage your heart rate and lactate threshold for maximum training benefits!Links mentioned in the episode:Max Heart Rate Calculator: https://www.heartonline.org.au/resources/calculators/target-heart-rate-calculatorArticle on Heart Rate Zones: https://www.healthline.com/health/heart-health/heart-rate-zones-workout#heart-rate-monitorsArticle on Lactate Threshold: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438148/Don't forget to subscribe, rate, and leave a comment! Have questions or need personalized advice? Email Kolby at kolby@oxnardmovement.com. Enjoy the episode and get the most out of your training with these valuable insights!Note: Members of Oxnard|MVMNT can access exclusive content at oxnardmovement.com/members using their passcode. For access, speak to one of our coaches or Kolby directly.
Join me, Dr Mike T Nelson, on the Flex Diet Podcast as Kristi Storzchuk, a PhD candidate in muscle physiology at Queens University, and I discuss her research on high-intensity interval training, mitochondria, glucose, lactate, and metabolic flexibility. This episode provides an in-depth look at the latest insights and findings from her work, offering a comprehensive understanding of metabolic flexibility and its implications for nutrition and recovery.Sponsors:Flex Diet Certification to open June 17, 2024: https://flexdiet.com/Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%Episode Chapters:(0:00:00) - Deep Dive Into Metabolic Flexibility(0:14:08) - Fasting and Metabolic Pathways in Humans(0:27:16) - Fasted Exercise and Metabolic Adaptation(0:42:24) - Defining Mitochondrial Biogenesis and Function(0:47:16) - Mitochondria, Fat Oxidation, and Exercise Physiology(0:55:20) - Carbs Impact on Lactate Threshold(1:04:29) - Metabolic Flexibility and Research ChallengesFlex Diet Podcast Episodes You May Enjoy:Episode 232: Beyond the Fitness Hype - The Real Significance of Autophagy for Fitness and Longevity with Dr. Kurt Escobar: https://miketnelson.com/episode-232-beyond-the-hype-the-real-significance-of-autophagy-with-dr-kurt-escobar/Episode 176: Metabolic Flexibility, Goal-Setting, and Violent Consistency with Adam Glass: https://miketnelson.com/metabolic-flexibility-goal-setting-and-violent-consistency-with-adam-glass/Connect with Kristi:Kristi's Instagram: https://www.instagram.com/krististoroschuk/Kristi's Website: https://krististoroschuk.com/Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/
Joshua Settlage is a Certified Strength and Conditioning Specialist, jiu jitsu practitioner, former wrestler, and creator of The Strength Matrix program, which helps grapplers reduce the risk of injury and elevate their game on the mats. SHOW SPONSORS:
Coach Bala reflects few key concepts at the end of an incredible Peak Meso Cycle! Well done folks.. 1. Race Day, Registration Volunteer Opportunities 2. Power of mental benchmark 3. Running within yourself.. downside of mental strength 4. Intro to 2 key advanced running metrics: Lactate Threshold and Vo2 Max https://www.runnershighwithbala.com/disclaimer
Pierce Showe is a running coach and endurance athlete. He is the youngest man to complete the Triple Crown of 200-mile races--a running race series comprised of Tahoe 200, Bigfoot 200, and Moab 240. He is currently training to run a sub-3 hour marathon at the 2024 Jersey City Marathon. In this episode, we turn the tables and Pierce asks me a bunch of questions about the sub-3 hour marathon formula. FOLLOW THE PODCAST: https://podcasters.spotify.com/pod/show/jeremy-miller80 DONATE TO PROJECT PURPLE
Lactate Threshold is lactate threshold. There is not a second lactate threshold. Critical power, which is questionable in it's own right, is confused as a second lactate threshold. Lactate threshold can't be identified by any prescribed 2 mmol or 4 mmol power. The conviction that there's this higher level limit or ceiling and training toward that intensity is the reason why there's so much injury, burnout, misery, unpredictable performance and tears in endurance sport. Turns out that when you train harder than is actually productive, it's overtraining, no matter what the group think leads you to believe.
I did Garmin's guided lactate threshold test last week. Let's talk about it! - what is lactate threshold (LT) and why would we test for it - how LT is tested in a lab setting - Garmin's guided test - how I'll be using it Enjoy! CONNECT WITH ME: Apply for run coaching Subscribe to my newsletter Instagram TikTok Website Email Podcast topic/interview requests: https://forms.gle/9P72CBFqwFikPcW28 --- Send in a voice message: https://podcasters.spotify.com/pod/show/coaching-klutz/message Support this podcast: https://podcasters.spotify.com/pod/show/coaching-klutz/support
Topics Covered In This Episode:To build base properly, you must ride aerobically (zone 2 & below)You can only build so much base, then you have to move on in tuning your engine (move beyond zone 2, or from foundation to main floor)Your best engine, or house that you build, will be a combination of the intelligent work you do on the bike combined with how much time you actually have to put into it. Volume works.Your Ford Focus is fine! This means if you have the budget (available time) to afford a Ford Focus (limited training time) rather than a Porsche (unlimited training time), optimize to get everything you can out of the Ford.Guest:Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.Show Links:Renee Eastman bio: https://trainright.com/coaches/renee-eastman/Instagram: https://www.instagram.com/renee.eastman/?hl=enWhat is Lactate Threshold: https://trainright.com/lactate-threshold-and-how-do-cyclists-train-it/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete
Want to discover how lab testing can elevate your endurance and performance? Coach Adam Pulford and CTS Premier Coach Renee Eastman are back to demystify the value of lactate, draw comparisons between lab testing and field testing, and examine the performance and health implications of being a sugar burner versus a fat burner. Learn about the potential health and longevity effects of being a sugar burner, including insulin resistance and difficulty losing weight. And learn how training can enhance fat oxidation and mitochondrial function, thereby boosting endurance performance and metabolic health. Topics Covered In This Episode:What and how do we test physiology in a lab (LT1, LT2, VO2 max, etc.)Pros and cons of lab testing vs. field testingHow lab testing reveals 'sugar burners' vs. 'fat burners' at low to moderate intensitiesWhy burning more fat at lower exercise intensities is metabolically efficientWhy Time-Crunched Cyclists tend to present as Sugar Burners in the lab, and what that means for performance and health.Guest:Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.Show Links:Renee Eastman bio: https://trainright.com/coaches/renee-eastman/Instagram: https://www.instagram.com/renee.eastman/?hl=enWhat is Lactate Threshold: https://trainright.com/lactate-threshold-and-how-do-cyclists-train-it/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete
Get ready to unravel the intricacies of Zone 2, LT1, LT2, lactate threshold, lab testing, and carb/fat oxidation with our head physiologist and CTS Premier Coach, Renee Eastman. This episode promises to change your understanding of how your body functions during rigorous training. You'll learn why lactate isn't the villain it's often made out to be, and how it functions as a fuel source.We'll also uncover the world of Zone 2 training, highlighting the vital differences between lactate threshold (LT2) and functional threshold power (FTP). Unearth how to maximize fat oxidation during training and learn why it's crucial to get your training intensity right for an effective aerobic response. Topics Covered In This Episode:What do we mean by lactate threshold, LT1, LT2, aerobic threshold and anaerobic threshold, FTP.How have measurements and considerations of "threshold" changed?How are thresholds tested in the lab and in the field?How can I use threshold data to inform real world training?How testing increases precision of Zone 2, not just FTP!How Zone 2 training in the fall/winter contributes to increased FTP and VO2 maxGuest:Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.Show Links:Renee Eastman bio: https://trainright.com/coaches/renee-eastman/Instagram: https://www.instagram.com/renee.eastman/?hl=enWhat is Lactate Threshold: https://trainright.com/lactate-threshold-and-how-do-cyclists-train-it/Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete
In this weekends episode, Coach Bala talks abt the logic behind limiting long run distance to ~80% of the race distance. Concept introduced for concept of two advanced running metric : 1. Lactate Threshold 2. VO2 Max https://www.runnershighwithbala.com/disclaimer
Here I break down actual results of a lactate test. Find out why the 220-your age doesn't work and the Garmin isn't giving you accurate information.
There are a lot of metrics available to runners these days - pace, distance, time, V02 max, recovery advisor, performance condition, and on and on… The 3 key metrics you want to pay attention to as a runner are: VO2 max, lactate threshold, and running economy. I'll explain what each of these is, how they affect you as an endurance athlete, and what you can do to improve them. The post 194. VO2 Max, Lactate Threshold, and Running Economy appeared first on Running Lean with Patrick McGilvray.
The half marathon is one of the most underrated distances you can train for and race. Not only is it a good stepping stone in volume for newer runners, but it's a great way to mix up training for more advanced runners. In today's episode, Coach Ruiari and Coach Dylan are going to talk about… Why moving up or down to the half marathon distance can help you combine speed and strength training. Why training for several months consistently is necessary for success in longer races. The importance of building your lactate threshold during training, especially for a half marathon And specific workouts you can use to crush your next Half Marathon If you've got an upcoming Half Marathon or are thinking about what to do for your next race, this is a great listen. Here are some of the sample workouts discussed… Fartlek (short variation): Option 1: 15 x 1' at LT, 1' min at MP + 20-40s Option 2: 2 x 10 x 1' at LT, 1' min at MP + 20-40s ( 4 min between sets) Option 3: 15 x 1' at LT, 1' min at MP + 20-40s, 4 min rest, 10 x 1' at T, 1' min at MP + 20-40s, 4 min rest, 5 x 1' at LT, 1' min at MP + 20-40 Fartlek (long variation): Option 1: After a warmup do, 6 miles of 400m at 10k pace, 1200m at MP Option 2: After a warmup do, 6 - 7 miles of 800m at T to HM pace, 800m at MP Option 3: After a warmup do, 6 - 8 Miles of 1 mile at T to HM pace, 1 mile at MP Threshold Intervals: Option 1: After a warmup, 4 x 1 mile at lactate threshold pace with 60 second continuous jog recoveries Option 2: After a warmup, 10 x 800 meters at lactate threshold pace with 60 seconds continuous jog recoveries Option 3: After a warmup, 3 x 2 miles at lactate threshold pace with 2-3 minute continuous jog recoveries Cutdown Session: 8 miles at Marathon Pace plus 40 - 50s, cutting down 10 seconds per mile Example: 2 mile warmup, Miles 2-10 (8:00, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00, 6:50, 6:40, 6:30), 2 mile cool down HM Pace Specific Sessions: 6 x 1 mile at goal HM pace (60s jog recoveries) 4 x 2 Miles at goal HM pace (3 min jog recoveries) 6-8 miles at goal HM pace (continuous after warmup miles) Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Perform from the Amino Company Perform is an amino acid based formulation that I simply add to my water bottle during my run. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve endurance, reduce fatigue, and increases muscle protein synthesis so you recover faster after the run. Check out the research here: aminoco.com/rttt If you're interested in learning more and giving Perform a try, we've got a special offer for you where you can save 30% by using the code RC30. Just head to: aminoco.com/rttt and use the code RC30 at checkout to save 30% Lagoon Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery. Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more. And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow. If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase.
In this episode I take a look at one of my favorite workouts (7:00 intervals at Lactate Threshold - 80-85% Max Heart Rate) to prescribe for 5kers to Ultra. It can be used in so many different ways (as I describe in this episode). Please let me know if you have any questions. Resources: My 4 Favorite Fartlek Workouts - Episode 161 Active Warmups: Coach Aaron's Active Warmup - https://youtu.be/hgBB9de1Hdk Coach Aaron's Banded Warmup - https://youtu.be/cVq2pVk6kaM David Roche's Banded Warmup - https://www.youtube.com/watch?v=22eLXLhl8q8&t=8s David Roche's Wake-Up Legs Routine - https://www.youtube.com/watch?v=NNpUQNI3TPs&t=5s Jay Johnson's Myrtl Warmup - https://www.youtube.com/watch?v=85B1dfmgxrg Drills by Strength Running - https://www.youtube.com/watch?v=6H8WLfyavWk To donate to my fundraising efforts, please visit: Vermont Adaptive - https://www.pledgereg.com/357957?fbclid=IwAR0-dUaRLRnQvcTU9wXywYE5JlBTJHjTaqswcPMO3IDz5h9nkCXe7n3t06o The Challenged Athlete Foundation - http://support.challengedathletes.org/site/TR/Events/General?px=1355904&pg=personal&fr_id=1940 MR Runningpains (Aaron's) information: If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains My Socials, Channels, & Newsletter: https://www.facebook.com/MRRUNNINGPAINSEVENTS/ https://www.instagram.com/mrrunningpains/ https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw https://www.strava.com/athletes/18431982 To sign up for my Newsletter -https://www.mrrunningpains.com Email - runningpains@gmail.com Thanks to all of you for listening! Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already! THANK YOU! Aaron Saft MR Runningpains Thanks to my Patrons: Ron Wyant Randall Woody Woods Cullen Hicks Leah Lanier Teresa Bowser Carolyn Morrisroe Mike Sears Julia Jordan Nicole Burnham Peter Keyo Eric Anderson Will Weidman Philip Taylor Martin Thorne Nancy Lewis Natalie Daniel Michael Harms Victor Dostrow Kendall Weaver Nate Heaslip Dennis Patenotte Brandon Whistler Austin Elder Tory Grieves
Coach Bala talks about the science and concept behind Lactate Threshold. How it affects our running when the threshold is reached and how to use this knowledge to best manage our long runs. Secondly Coach Bala talks about what mindset we need to have to NOT get into a Snatching defeat from jaws of victory syndrome. How to define victory and what does success and defeat really mean from the context of happiness. Listen in! https://www.runnershighwithbala.com/disclaimer
Hr or power for zone 2? High zone 2 or low zone 2? How does this vary for different levels of athletes? How much focus do you put into HR Decoupling? VO2max training: hr or power? How do you decide which VO2max workouts for each athlete? Increasing FTP…how do you go about that? 4 x 8. over unders, something different? Any favorite sessions come to mind that resonate well with different athletes? What are biggest signs of fatigue / fitness Strength training: yes or no? Who yes and who no? Soft skills: how do you coach athletes on things like “go find fast lines” and improve CX skills or work on crit cornering etc? As opposed to power/hr training What excites you about the future of training and coaching? #1 tip for newer riders Methods for Stress reduction? Check out Adam and Source Endurance here: https://source-e.net/ ++++++++++++++++++++++++ If you're new to the channel, welcome! Check out some other training resources below. Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC --- Support this podcast: https://anchor.fm/evoqbike/support
At an age when most women are thinking about slowing down, Ann Marie Miller can be found on her bicycle, riding several hundred miles every weekend. Ann Marie is a long-distance bicyclist, who races all around the world, has won the UCII World Master's Championship twice and is an eleven-time US National Masters Champion. I feel her story is an important one to highlight on this episode of Dream Power Radio. To compete on such a high level is any sport is an accomplishment and to do it at an age when most athletes are long retired is nothing short of remarkable.But an Ann Marie tells it, she's not alone, with other competitors in her field racing well into their sixties, seventies and even eighties. What they do to stay fit and motivated are lessons that can benefit all of us in our quests to perform at our highest levels in whatever we do. Ann Marie explains:• Why she felt the need to take up competitive racing• The mindset that enables her to beat competitors half her age• Ways to increase stamina• How to handle defeat gracefully• Training tips for staying fit• The attitude that keeps her a winner• The role of nutrition• What it means to be “in the zone” and how to get thereYou don't have to be an athlete to have a championship mindset. Learn how to get there in this remarkable episode of Dream Power Radio.Ann Marie Miller has been teaching and training athletes and individuals for over 30 years, helping them achieve their fitness and performance goals. Ann Marie was graduated from Ball State University, IN with a BA in Music Education and Vocal Performance, spending several years as a Broadway singer-actress. While in Corporate Fitness in the financial sector, she gained a MA in Applied Physiology from Columbia University, NY. Ann Marie holds an AFAA Group Fitness Instructor Certification and has been certified as an ACSM(HFI) personal trainer. She has created and presented workshops for fitness professionals around the world as a Reebok University Master Trainer. From racing 5K's to completing the London Marathon, her passion for endurance sport lead to cycling and the CRCA bicycle racing club of New York, NY, whose coaching program she credits with her success at a local and national level. Moving into Performance Sport, Ann Marie joined Cadence Cycling and Multisport, New York as a coach and the Director of Corporate Wellness Programs. As Head Coach for the Performance Center at Chelsea Piers Sports Center NY, a licensed USA Triathlon Training Center, Ann Marie conducted physiological testing, including VO2Max and Lactate Threshold testing and supervised the indoor cycle training program. As an ongoing coach for the Century Road Club Association, she has helped many racers evolve and excel through to a national level. She is a licensed USA Cycling Level 2 Coach and is certified for bike fitting as a Body Geometry Fit Technician from Specialized Bicycle Components University and the Boulder Center for Sports Medicine. Ann Marie holds an AFAA Group Fitness Instructor Certification and has been certified as an ACSM(HFI) personal trainer. She won 5 UCI World's Master's Championships and is a 15- time United States National Masters' Road Cycling Champion with 7 Road Race, 5 Criterium, and 3 Time Trial National Championships, and countless podiums and wins locally. She continues to race Masters and Open races, and Owner/Coach of EPIC Training and Fitness. Website: www.epictrainingandfitness.comWant to know why dreams are the fastest and clearest way to understand yourself? Sign up here for a complementary Dream Discovery Session with me and never leave your dreams on your pillow again! https://calendly.com/thedreamcoach53/30minhttps://usacycling.org/
In this episode we tackle the term “lactate threshold,” and “lactate threshold heart rate.” Particularly, we ask the questions what are the two fundamental concepts to improve endurance, what is lactate threshold, how do lactate threshold and VO2Max relate, how do we improve that threshold heart rate, how do we find our lactate threshold heart rate, and what are some sample running exercises to improve your lactate threshold heart rate. Join our facebook group: www.facebook.com/groups/SpeedStriders Follow us on instagram @runningpodcast Check out our website: www.runningpodcast.us Tags of topics: #Marathon #Running #MarathonTraining #marathonnutrition #speedstriders #runningpodcast #racerecap #racereview #runner #mentaltraining #beginnerrunner #attitudeofgratitude #lactatethreshold
Norway has had a lot of endurance success lately. From the Ingebrigtsen’s to triathletes winning major events, the small country of Norway has taken the endurance world by storm. We break down their threshold-influenced training, going all the way back to the work of Marius Bakken (13:06 5k runner). We travel back to the message…
Part 2 of our conversation about cycling training! 00:00 00:26 I don't hate sweet spot, I hate the overprescription of it 1:33 When would Tom Bell Prescribe Sweet Spot? what is Sweet Spot training good for? Over unders Overly structured BLOCKS (?) Working the systems versus just arbitrary blocks 4:00 Crit training; don't get too specific 4:35 Athletes enjoy sweet spot 4:51 LISTEN TO THIS 5:40 Muscle Fiber types 6:35 can you polarize too much? Crossing over and using all muscle fiber types (this is why is prescribe TEMPO riding!) Training the in between fibers. 8:20 Tempo vs Sweet Spot 8:50 Sweet Spot for consistent pressure on the pedals 9:53 Looking at Lactate Threshold 12:40 VO2Max work; don't slide down to Sweet Spot 14:30 Sweet Spot final notes. Not for FTP increases Well rested for VO2Max 15:43 Sweet Spot is overly fatiguing but hard to see when you're always riding at Sweet Spot 17:30 Sweet Spot for Long Climbs on big gran fondos 21:05 When the RPE goes up, that doesn't mean GO HARDER! 22:32 The Marketing of VLaMax 23:00 Hyperfocused on one metric the availability of the metric for us not in a lab 25:00 How does Tom Bell utilize VLaMax, if at all? 27:00 Practical value from VLaMax Measuring lactate ACCUMULATION vs PRODUCTION The method to testing: Vo2max test 33:53 The method Lactate threshold testing and variables that affect the results Very protocol specific. Diet affects lactate. 34:48 MOXY Device SmO2 I love how brits pronounce Capillaries 35:50 Wrapping it up, VLaMax and how to utilize metrics in the real world! Step away from the algorithm! 37:35 Putting metrics before the performance…Tom drops some knowledge here!!!! 42:00 Final Thoughts! --- Support this podcast: https://anchor.fm/evoqbike/support
Question 1: Why are carbohydrates more oxygen-efficient than fats?Crossover effectlow-intensity vs. high intensityQuestion 2: Explain the Krebs cycle—especially with the metabolism of fataerobic vs. anaerobicQuestion 3: What is Dr. Mike's perspective on where the aerobic zone resides?lactate thresholdclassic aerobic zonemy method for capping intensityQuestion 4: The brain prefers ketones over glucose?questions to ask yourselfQuestion 5: Does Dr. Mike dive into “gamma-aminobutyric acid”…or GABA?The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.
Welcome to Episode #338 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance! Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co In Today's Show Training Discussion: Lactate Threshold Test Endurance News 2022 Escape from Alcatraz Triathlon New Garmin Varia RCT715 tail light has a camera to record your crashes Why Running at Night Feels Harder What's new in the 303 Ragnar Snowmass June 9-10 Without Limits Productions Inglis Cup - SHIMANO Cyclocross Series Video of the Week Ragnar Snowmass Training Discussion: Lactate Threshold Test Last couple of weeks we have discussed how regular testing and consistency at the correct intensities improve performance. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones. The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on). There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5). Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Endurance News: Olympians and World Champions Lead Field of Professional Triathletes Set to Compete in 2022 Escape from Alcatraz Triathlon May 26, 2022 Reigning Champion Ben Kanute Returns to Attempt Fifth Straight Win SAN FRANCISCO – (May 26, 2022) /ENDURANCE SPORTSWIRE/ – IMG, a global leader in sports, events, media and fashion, today announced the pro field for the 41st Escape from Alcatraz Triathlon, set to take place June 5, in San Francisco. The line-up includes Olympian Ben Kanute (USA), 2016 IRONMAN World Champion Holly Lawrence (GBR), seven-time IRONMAN Champion Ben Hoffman (USA), and more. Four-time Escape from Alcatraz Triathlon Champion Kanute returns to defend his title this year. He represented the United States in the 2016 Olympics and recently took first place in the 2021 IRONMAN 70.3 California, second place in the 2021 IRONMAN 70.3 Texas and third place in the 2022 Clash Miami. “Winning my fourth straight win was special and now having the opportunity to go for a fifth seems unreal,” said Kanute. “I cherish every Escape win and never take them for granted as this can be an unforgiving course. Escape is one of my favorite races and it is even more special this year since my dad, brother and coach are all racing!” The field also includes 2016 Escape from Alcatraz Champion Holly Lawrence (GBR). Lawrence returns after placing second in the 2021 Escape from Alcatraz Triathlon. She is also a 14-time IRONMAN 70.3 Champion and the 2016 IRONMAN 70.3 World Champion. She recently took first place in the 2021 IRONMAN 70.3 Des Moines and third place in the 2022 IRONMAN 70.3 California. Jason West (USA) returns to attempt to overcome Kanute, after placing second in last year's Escape from Alcatraz Triathlon. West recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2021 IRONMAN 70.3 Memphis and first place in the 2021 IRONMAN 70.3 Des Moines. Returning for her third Escape, Jackie Hering (USA) will attempt to move up the podium after placing third in last year's Escape from Alcatraz Triathlon. Five-time 70.3 Champion Hering, recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2022 Clash Daytona and second place in the 2021 IRONMAN 70.3 Memphis. The pros will join 2,000 amateur triathletes for this annual event. The full list of professional triathletes set to compete in the 2022 Escape from Alcatraz Triathlon and stake their claim in the $50,000 prize purse includes: Women: Holly Lawrence (GBR) Jackie Hering (USA) Jodie Stimpson (GBR) Daniel Lewis (GBR) Megan Foley (USA) Ginger Howell (USA) Men: Ben Kanute (USA) Jason West (USA) Ben Hoffman (USA) Eric Lagerstrom (USA) Brent McMahon (CAN) Gregory Harper (USA) John Dahlz (USA) Austin Hindman (USA) Triathletes will hit the water at 7:15 a.m. to embark on a challenging 1.5-mile swim from Alcatraz Island to the shoreline of Marina Green, an 18-mile twisting bike ride through the Presidio, and an 8-mile trail run out to Baker Beach and up the infamous 200-plus step Sand Ladder. To finish the race, triathletes will follow a path back under the Golden Gate Bridge, pass Crissy Field and finish on the grass at Marina Green. Fans can experience the excitement at Marina Green, where the swim exit, athlete transition area and finish line are easily visible. This year's event will also feature the 2022 Escape Aquathlon on Saturday, June 4. For additional information, visit www.EscapeAlcatrazTri.com or follow @EscapeAlcatrazTri on Instagram and Twitter and www.facebook.com/EscapeAlcatrazTri on Facebook. New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road. The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications. Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second. The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”. However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location. Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device. Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m. Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life. The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously. Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory. The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill. The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold: If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent. The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls. Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space. When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder. There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field. Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off. What's New in the 303: Ragnar Snowmass RUN. CAMP. SLEEP? REPEAT. Ragnar Trail Snowmass-CO presented by Salomon brings you the perfect fusion of trail running, high-country camping, and Rocky Mountain beauty. Teams of 8 (or 4) will find their inner wild on three separate mountain trails, or “loops" that start and finish at Ragnar Village. Glacial valleys, snowcapped peaks, and blooming wildflowers set the scene as you make your way along rolling single-track. Though you may blame the altitude, in the end it will be the stunning mountain views that take your breath away. Conquer each climb and you'll be rewarded with panoramic views of the Maroon Bells -Snowmass Wilderness — not to mention a much needed downhill. Without Limits Productions May 13 at 8:30 AM · This season we usher in a new era of cyclocross, but an era built upon the champions and friends who have defined excellence over its past 23 seasons. We're proud to announce, on the 1-year anniversary of her tragic passing, the new Gwen Erffmeyer Inglis Cup for the SHIMANO Cyclocross Series - Women OPEN Series Champion! Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com) Video of the Week: Ragnar Trail Snowmass - CO Upcoming Guests: World Champion Adventure Racer, Robin Benicasa with us today. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a best-selling author of "How Winning Works", and founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams. Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
Welcome to Episode #338 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance! Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co In Today's Show Training Discussion: Lactate Threshold Test Endurance News 2022 Escape from Alcatraz Triathlon New Garmin Varia RCT715 tail light has a camera to record your crashes Why Running at Night Feels Harder What's new in the 303 Ragnar Snowmass June 9-10 Without Limits Productions Inglis Cup - SHIMANO Cyclocross Series Video of the Week Ragnar Snowmass Training Discussion: Lactate Threshold Test Last couple of weeks we have discussed how regular testing and consistency at the correct intensities improve performance. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones. The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on). There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5). Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Endurance News: Olympians and World Champions Lead Field of Professional Triathletes Set to Compete in 2022 Escape from Alcatraz Triathlon May 26, 2022 Reigning Champion Ben Kanute Returns to Attempt Fifth Straight Win SAN FRANCISCO – (May 26, 2022) /ENDURANCE SPORTSWIRE/ – IMG, a global leader in sports, events, media and fashion, today announced the pro field for the 41st Escape from Alcatraz Triathlon, set to take place June 5, in San Francisco. The line-up includes Olympian Ben Kanute (USA), 2016 IRONMAN World Champion Holly Lawrence (GBR), seven-time IRONMAN Champion Ben Hoffman (USA), and more. Four-time Escape from Alcatraz Triathlon Champion Kanute returns to defend his title this year. He represented the United States in the 2016 Olympics and recently took first place in the 2021 IRONMAN 70.3 California, second place in the 2021 IRONMAN 70.3 Texas and third place in the 2022 Clash Miami. “Winning my fourth straight win was special and now having the opportunity to go for a fifth seems unreal,” said Kanute. “I cherish every Escape win and never take them for granted as this can be an unforgiving course. Escape is one of my favorite races and it is even more special this year since my dad, brother and coach are all racing!” The field also includes 2016 Escape from Alcatraz Champion Holly Lawrence (GBR). Lawrence returns after placing second in the 2021 Escape from Alcatraz Triathlon. She is also a 14-time IRONMAN 70.3 Champion and the 2016 IRONMAN 70.3 World Champion. She recently took first place in the 2021 IRONMAN 70.3 Des Moines and third place in the 2022 IRONMAN 70.3 California. Jason West (USA) returns to attempt to overcome Kanute, after placing second in last year's Escape from Alcatraz Triathlon. West recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2021 IRONMAN 70.3 Memphis and first place in the 2021 IRONMAN 70.3 Des Moines. Returning for her third Escape, Jackie Hering (USA) will attempt to move up the podium after placing third in last year's Escape from Alcatraz Triathlon. Five-time 70.3 Champion Hering, recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2022 Clash Daytona and second place in the 2021 IRONMAN 70.3 Memphis. The pros will join 2,000 amateur triathletes for this annual event. The full list of professional triathletes set to compete in the 2022 Escape from Alcatraz Triathlon and stake their claim in the $50,000 prize purse includes: Women: Holly Lawrence (GBR) Jackie Hering (USA) Jodie Stimpson (GBR) Daniel Lewis (GBR) Megan Foley (USA) Ginger Howell (USA) Men: Ben Kanute (USA) Jason West (USA) Ben Hoffman (USA) Eric Lagerstrom (USA) Brent McMahon (CAN) Gregory Harper (USA) John Dahlz (USA) Austin Hindman (USA) Triathletes will hit the water at 7:15 a.m. to embark on a challenging 1.5-mile swim from Alcatraz Island to the shoreline of Marina Green, an 18-mile twisting bike ride through the Presidio, and an 8-mile trail run out to Baker Beach and up the infamous 200-plus step Sand Ladder. To finish the race, triathletes will follow a path back under the Golden Gate Bridge, pass Crissy Field and finish on the grass at Marina Green. Fans can experience the excitement at Marina Green, where the swim exit, athlete transition area and finish line are easily visible. This year's event will also feature the 2022 Escape Aquathlon on Saturday, June 4. For additional information, visit www.EscapeAlcatrazTri.com or follow @EscapeAlcatrazTri on Instagram and Twitter and www.facebook.com/EscapeAlcatrazTri on Facebook. New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road. The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications. Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second. The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”. However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location. Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device. Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m. Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life. The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously. Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory. The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill. The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold: If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent. The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls. Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space. When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder. There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field. Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off. What's New in the 303: Ragnar Snowmass RUN. CAMP. SLEEP? REPEAT. Ragnar Trail Snowmass-CO presented by Salomon brings you the perfect fusion of trail running, high-country camping, and Rocky Mountain beauty. Teams of 8 (or 4) will find their inner wild on three separate mountain trails, or “loops" that start and finish at Ragnar Village. Glacial valleys, snowcapped peaks, and blooming wildflowers set the scene as you make your way along rolling single-track. Though you may blame the altitude, in the end it will be the stunning mountain views that take your breath away. Conquer each climb and you'll be rewarded with panoramic views of the Maroon Bells -Snowmass Wilderness — not to mention a much needed downhill. Without Limits Productions May 13 at 8:30 AM · This season we usher in a new era of cyclocross, but an era built upon the champions and friends who have defined excellence over its past 23 seasons. We're proud to announce, on the 1-year anniversary of her tragic passing, the new Gwen Erffmeyer Inglis Cup for the SHIMANO Cyclocross Series - Women OPEN Series Champion! Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com) Video of the Week: Ragnar Trail Snowmass - CO Upcoming Guests: World Champion Adventure Racer, Robin Benicasa with us today. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a best-selling author of "How Winning Works", and founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams. Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
Aerobic, Anerobic... adenosine diphosphate phosphocreatin or ATP-PC.These are greek and latin words. They are also all different energy systems that we use in endurance sports (and life).I've been in the endurance sport game for 25 years now and it wasn't until the last few years that I started to get a better understanding of energy systems.In this episode we'll explain (in simple metaphors and analogies) exactly what they are, when they are used and how you can use them to train and race your best.Listen on to find out more on this episode of trees and dlake.What You Will LearnThe importance of aerobic base buildingWhat ATP actually isHow to utilise anaerobic training to help you at the end of racesWhat energy systems are used when you train at Vo2 max and thresholdAnd a bunch more!Episode QuestionYou can only choose one; Would you rather be healthy or fit?LinksLactate threshold/tempo run training: the correct pace/intensity - https://www.youtube.com/watch?v=0j3XWp5fjx0How to find your running speec at lactate threshold - https://www.runnersworld.com/advanced/a20783551/finding-your-running-speed-at-lactate-threshold/#:~:text=Your lactate threshold is the,- and high-intensity work.Lactate Threshold explained in 6 mins - https://www.youtube.com/watch?v=63vdzBw-tqIDLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://www.instagram.com/p/CRDu-jzMZ6O/Podcast Concept, Production and Marketing BY POD PASTEOriginal Music Used HereFull Transcript HERE See acast.com/privacy for privacy and opt-out information.
Mark Burnley, PhD, is an exercise physiologist at the University of Wolverhampton. In this episode, we discuss the lactate threshold (specifically, the first lactate threshold), how to measure it, what it means, and more. This is part one of a two-part interview with Mark. IN THIS EPISODE YOU'LL LEARN ABOUT: -Terminology and definitions of exercise intensity domains and thresholds -Methods for assessing the threshold separating the moderate and heavy intensity domains, including lactate testing and gas exchange tests -Pros and cons of different testing methods -How-to guide to lactate testing, including protocols, sampling tips, and how to interpret the data -How does knowing your (first lactate) threshold help inform your training? -What is the value in doing lactate spot checks in training? SHOWNOTES: https://scientifictriathlon.com/tts330/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help. ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts. LINKS AND RESOURCES: Mark's Twitter, ResearchGate, and Youtube channel Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257 VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331 Lactate Threshold Concepts How Valid are They? - Faude et al. 2009 Lactate in contemporary biology: a phoenix risen - Brooks et. al. 2021 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Part 2 of our lactate threshold and tempo training episode picks up from last week and builds on the concepts and definitions we presented as the "what" of training at these intensities. Now we add the "why" and "how" so that you can better employ lactate threshold and tempo training in your pursuit of running excellence.
We open this week with a roundup of the Millrose Games, top milers, and our training week. Then, at minute 22, we begin our conversation about the seemingly confusing topic of threshold training. This discussion was so exhaustive that we had to break it into two episodes. In part one we define blood lactate, lactate threshold, tempo running, and other key terms, share the most recent research on these topics, connect these efforts with race paces and other indicators, and clarify some common misconceptions about threshold training. In part two we'll move from the what to the how and why.
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