Shows
The Progression Health PodcastEpisode 86 The Science behind Elite Endurance in half and Marathon Running Success with Philip BattersonIn this episode, Ross Dempsey talks with Philip Batterson about the science behind elite endurance in half marathon and marathon success. Philip shares insights into the physiology, psychology, and training strategies that allow athletes to push the limits of human performance.From oxygen uptake and VO₂ max, to fueling strategies, mindset, and the role of AI in modern training, this conversation blends science with practical advice for runners at every level. Whether you’re preparing for your first half marathon or chasing a personal best in the full marathon, this episode will help you understand what truly driv...
2025-10-2153 min
Critical OxygenHow I Used Science to Complete my First Race in 2 Years | #94In this episode of the Critical Oxygen podcast, we are doing another SOLO podcast where I discuss my journey from chronic injuries to successfully completing two races after six months of consistent training. I emphasize the importance of understanding training volume (mileage and intensity) as a load marker, the role of key individuals in my recovery, and how blood work has been a game changer for performance. The episode includes a detailed recap of my recent race experiences and the adjustments I made to my training regimen to achieve success. In this conversation, I discuss my training journey leading...
2025-06-0458 minCritical OxygenHow to Manage Training Load and Hybrid Training | #93 ft. Dr. Alyssa OlenickIn this episode of the Critical Oxygen Podcast, Dr. Alyssa Olenick and I discuss endurance and hybrid training, focusing how we balance volume and intensity, and the importance of consistency in training. We explore Alyssa's journey from athlete to academic to coach + athlete. Her insights on training load, and the role of cross-training in optimizing performance. We emphasize that more isn't always better and that understanding one's body and training needs is crucial for success in endurance sports. We also discuss the intricacies of hybrid training, discussing what it is, its benefits, the importance of cross-training, and...
2025-05-071h 11
Making A RunnerEP. 107 | Understanding Heat and Altitude training ; with Physiologist, Coach and Endurance Specialist - Dr. Philip Batterson.In todays conversation your host, Nic, chats to Dr. Philip Batterson, a Physiologist, Coach and Endurance specialist from Oregon, USA. Phil holds extensive knowledge in the field of exercise physiology and it's application when it comes to endurance sports. Today we chat in detail about heat and altitude training for endurance runners. We focus on: The science behind these methodologies of training. How to optimise your oxygen carrying capacity through heat or altitude stress. How to practically apply what the current best practices are. How to perfect racing in these environments. Alternative modalities of training around...
2025-02-261h 10Critical OxygenHow to Breathe Better According to Science | #92 ft. Dr. Eric HarbourIn this episode of the Critical Oxygen Podcast, Dr. Eric Harbour, Ph.D. and I discuss the how to breath better during endurance exercise according to science! In this episode we explore the mechanics of breathing, the physiological implications of different breathing patterns, and how these can be optimized for better endurance and performance. The conversation touches on the limitations athletes face regarding their breathing, the psychological aspects of breathing, and the potential for training to improve breathing efficiency and effectiveness. We also discuss the risks associated with over and under breathing, providing insights into how these...
2025-02-061h 43Critical OxygenHow I Use Physiology Assessment to Optimize My Training | #91IF you want to check out rythm health use OPQYFS1L at https://rythmhealth.com for $20 off your first order.
In this episode of the Critical Oxygen podcast, it's just me! In the first solo episode where I discuss my recent physiological testing, and the actionable data I got from the tests. I share my current training, goals, and the specific tests conducted over a week, including 2 performance tests, a 5min all-out test, uphill run. AND 2 physiological tests, a 3-1 limiter assessment and an incline treadmill run. The episode highlights the significance of consistency, nutrition, and monitoring...
2025-01-162h 20Critical OxygenHow to Use Muscle Oxygenation (NIRS) for Better Training | #90 - Fast Phys ft. Dave Schell
In this episode of the Critical Oxygen podcast, Dave Schell and I discuss the use of Near Infrared Spectroscopy (NIRS) technology, specifically the Moxy Monitor, to enhance endurance training. We discuss the importance of proper placement of the device, how to interpret SMO2 readings, and the practical applications of NIRS in optimizing warmups and training readiness. The conversation emphasizes the need for athletes to understand their physiological responses to training and how to use this data to inform their workouts effectively.
TAKEAWAYS
- Proper placement of the Moxy Monitor is crucial for accurate readings.
- SMO2 indicates how muscles...
2024-12-2742 minCritical OxygenThe BEST Way to Improve Swim Performance | #89 ft. Coach Aaron GeiserIn this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss how to improve swimming performance for triathletes. We emphasize the importance of proper swim form, the role of video analysis in identifying deficiencies, and the need for a focused approach to training. We highlight how small adjustments in technique can lead to significant improvements in efficiency and performance, as well as the importance of consistency and mindset in endurance training. We also discuss effective strategies for swim training, emphasizing the importance of breaking down sets, progression in training, and the significance of swim form and...
2024-12-181h 02Critical OxygenHow to Optimize Performance w/ At Home Blood Tracking | #88 ft. Rythm Health CEO Robby WadeGet $10 off your first at home Rythm Health blood measurement - https://rythmhealth.com/?via=criticaloxygen
In this episode of the Critical Oxygen Podcast, Robby Wade, founder and CEO of Rhythm Health and I discuss the importance of tracking physiological data for personal health optimization. We explore how tracking blood markers can provide insights into hormonal health, performance, and overall well-being. In the conversation we discuss Rythm Health, an at home blood tracking program that uses a TASO device for painless blood collection. We discuss the significance of home health testing, and the interplay between hormones and physical performance...
2024-12-111h 22Critical OxygenWhy Do We Fatigue? | #87 - Fast Phys ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss fatigue. We explore the physiological mechanisms, the role of ATP in muscle contraction, and how specific training can enhance fatigue resistance. We discuss the protective nature of fatigue (i.e. why we fatigue), the importance of understanding metabolic acidosis, and the need for tailored training to prepare for endurance events. The conversation emphasizes the multifactorial aspects of fatigue and the significance of maintaining ATP levels during exercise.
TAKEAWAYS
- Fatigue is a protective mechanism to prevent catastrophic muscle damage.
- Mitochondria help buffer...
2024-12-0427 minCritical OxygenThree Steps to Maximizing Your Off-Season | #86 ft. Aaron GeiserDon't forget to check out our previous conversation about setting up an effective off-season - https://open.spotify.com/episode/7GJbTtmdf04AbKY204Nx2y?si=4a99fb8d52c24cef
In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the importance of the off-season for endurance athletes. We explore the purpose of the off-season, strategies for revitalization and recovery, the significance of individualized plans, and the role of a coach in maintaining fitness and motivation. The conversation emphasizes the psychological benefits of taking time off from structured training and the importance of reflection on...
2024-11-2738 minCritical OxygenThe Physiology of Heat Shock Proteins | #85 ft. Dr. Maria FuentesIn this episode of the Critical Oxygen Podcast, Dr. Maria Fuentes, M.D. and I discuss the critical role of heat shock proteins in exercise and disease.
More about Dr. Maria Fuentes:
Dr Fuentes is a U.S. ECFMG Certified M.D. and graduated with a Master's in Public Health from The University of Texas at El Paso in 2018. Born and raised in El Paso, Texas, Maria has focused her research studies and gained experience on different areas of medicine and public health that affect the health of the community of both El Paso and Juarez, Mexico including infectious...
2024-11-191h 14Critical OxygenPhysiological Decoupling and Cardiac Drift Explained | #84 - Fast Phys ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the concepts of cardiac drift and physiological decoupling. We explore how heart rate responds to prolonged exercise, the physiological mechanisms behind these phenomena, and practical training strategies to mitigate the effects of cardiac drift. The conversation emphasizes the importance of hydration, heat tolerance, and consistent training for endurance athletes.
TAKEAWAYS
1) Cardiac drift refers to the increase in heart rate at a steady power output over time.
2) Decoupling compares heart rate to power output, indicating fatigue resistance.
3) Hydration and cooling are crucial for maintaining...
2024-11-1325 minCritical OxygenThe Four Characteristics of Successful Endurance Athletes | #83 ft. Aaron GeiserIn this episode, Coach Aaron Geiser and I discuss the characteristics of successful endurance athletes in light of our recent involvement at the Men's IM World Championships in Kona Hawaii. We explore the importance of cooling strategies for performance especially when racing in hot environments like Kona. We emphasize the significance of community building among athletes and the challenges faced during the race, including unexpected weather conditions and the impact of jellyfish on swimmers. We then turn to the topic of the episode, a discussion of what we think makes an endurance athlete successful. We highlight effective training plans...
2024-11-061h 11Critical OxygenThe Physiology of Durability and Fatigue Resistance | #82 ft. Gabriele Gallo, Ph.D.In this episode of the Critical Oxygen podcast, Gabriele Gallo, Ph.D. and I explore the concept of durability and fatigue resistance in endurance sports.
We discuss the definitions of durability and recovery, the importance of measuring these factors, and the role of carbohydrate availability in maintaining performance.
The conversation also explores the physiological mechanisms behind fatigue and how athletes can optimize their training and nutrition to enhance durability. The discussion covers various aspects of training, including the significance of high volume, low intensity workouts for improving durability, and the ongoing debate regarding carbohydrate consumption...
2024-10-301h 20Critical OxygenIs Physiological Assessment for Endurance Athletes Useless? | #81 - Fast Phys 25 ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I engage in a spirited debate about the utility and accuracy of physiological assessments, particularly ramp/step tests. We discuss the importance of understanding physiological variables, the differences between lab and field tests, and the value of physiological testing in tracking performance over time. We also discuss the nuances of physiological testing and how different types of tests can effect physiological outcomes. The conversation highlights the nuances of testing methods and the need for flexibility in training approaches.
TAKEAWAYS
1) Physiological assessments are crucial for understanding...
2024-10-2334 minCritical OxygenHow to Optimize Your Training with Better Time Management! | #80 ft. Aaron GeiserIn this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss time management for endurance athletes. We discuss the common inefficiencies athletes face, the importance of scheduling workouts, and how to set boundaries to prioritize training. We discuss how athletes can evaluate their daily priorities and communicate effectively with their coaches to optimize their training schedules. Through practical tips and personal anecdotes, we provide valuable insights for athletes looking to enhance their performance by managing their time more effectively.
TAKEAWAYS
- Removing as many distractions as possible is essential for achieving goals.
- Setting boundaries helps...
2024-10-1658 minCritical OxygenBe Healthier and Perform Better with Metabolic and Physiological Flexibility | #79 ft. Mike T. NelsonIn this episode of the Critical Oxygen podcast, Dr. Mike T. Nelson and I discuss metabolic and physiological flexibility, and explore their significance in human performance and health. We discuss the importance of being able to switch between carbohydrate and fat metabolism, the role of exercise in enhancing metabolic flexibility, and the implications of research findings on variability in metabolism. The conversation also touches on practical applications for athletes and individuals looking to optimize their metabolic health through tailored training and nutrition strategies. In this conversation, we discusses the importance of metabolic and physiological flexibility, mitochondrial health, and the...
2024-10-091h 48Critical OxygenMaximize Your Mitochondria for Better Endurance Performance! | #78 - Fast Phys 23 ft. Dave SchellIn this of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss mitochondrial respiration and its importance for endurance training and performance. We discuss the common misconceptions surrounding fatmax and VO2max, especially as it pertains to mitochondrial respiration. We also highlight the significance of both high-intensity and low-intensity training, advocating for a balanced approach to optimize mitochondrial function and overall athletic performance.
TAKEAWAYS
1) Mitochondrial respiration is maximal at VO2 max, not fat max.
2) Fat max is related to the ability to oxidize fats, but not the sole indicator of performance.
3) Zone two training enhances mitochondrial...
2024-10-0225 minCritical OxygenThe Best Technology for Endurance Training and Performance?! | #77 ft. Aaron GeiserIn this episode of the Critical Oxygen Podcast, Aaron Geiser from EndureIQ and I discuss the technology we use for training and how it informs our workouts. We emphasize the importance of rotating shoes to stimulate different muscles and prevent overuse injuries. We also discuss the use of heart rate monitors, core body temperature monitors, and NIRS devices like Moxy Monitor to gauge effort levels and make adjustments during workouts. The goal is to optimize training and avoid overcooking the body. We cover how we use technology such as heart rate monitors, power meters, core temperature monitors, and the...
2024-09-251h 17Critical OxygenThe Physiology of Lactate and Maximal Glycolytic Rate (VLaMax) | #76 ft. Benedikt MeixnerIn this episode of the Critical Oxygen podcast, Benedict Meixner and I discuss, maximal glycolytic rate (VLaMax) and how its measured through a 15-second all-out sprint test.
VLaMax refers to the maximal rate of glycolysis or maximal glycolytic rate, which is measured through the end product of glycolysis, lactate. The standard VLA Max protocol involves a 10-minute warm-up at 1.5 w/kg, followed by a 15-second all-out sprint on an electronically braked ergometer set to isokinetic mode.
Lactate measurements are taken at rest, immediately after the sprint, and every minute for up to 8 minutes. The highest blood lactate value is...
2024-09-181h 31Critical OxygenUnderstanding the Stress Response to Exercise | #75 - Fast Phys 21 ft. Dave SchellIn this of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the stress response of our bodies to exercise and the release of stress hormones like catecholamines. We explain that exercise is a massive stress on the body, causing physiological changes such as increased heart rate and the release of stress hormones. The release of stress hormones helps the body adapt and try to establish a steady state during exercise.
TAKEAWAYS
1) Exercise is a massive stress on the body, causing physiological changes and the release of stress hormones.
2) The release of stress hormones helps the...
2024-09-1122 minCritical OxygenIs More Carbohydrate ALWAYS Better for Endurance Performance?! | #74 ft. Aaron GeiserIn this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the importance of individualized nutrition for endurance athletes. We emphasize the need to tailor nutrition plans to each athlete's specific needs and goals including individualized fueling in race. Aaron introduces the the right fuel at the right time motto and how EndureIQ uses it to optimize performance. The conversation highlights the significance of proper nutrition in preventing GI distress and improving race performance. We encourage athletes to try different fueling strategies during training to find what works for them.
TAKEAWAYS
- Nutrition needs to be...
2024-09-041h 01Critical OxygenMeasuring Muscle Oxygen (w/NIRS) is the FUTURE of Endurance Training | #73 ft. Dr. Andri Feldmann, Ph.D.In this episode of the Critical Oxygen podcast, Dr. Andri Feldman and I discuss the importance of oxygen and how to measure oxygen dynamics in the muscle using near-infrared spectroscopy (NIRS) devices like Moxy Monitor. We explain the physiology of oxygen and its role in energy production through ATP synthesis. We also explore the different energy systems involved in exercise, including the phosphagen system, glycolytic system, and oxidative mitochondrial system. The conversation highlights the interconnectedness of these systems and the role of lactate as an intermediary. We then explore the principles of NIRS and how it measures oxygenation levels...
2024-08-281h 25Critical OxygenThe Purpose and Physiology of a Long Workout! | #72 - Fast Phys 19 ft. Dave SchellIn this of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the purpose and physiology behind long workouts. We highlight the importance of specificity, nutrition, and psychology in long workouts. And we explain that long workouts typically involve exercising at intensities between zone two and the top of zone three, lasting 90 minutes or more. We discuss substrate oxidation during long workouts and the potential for depletion of carbohydrate stores. We also touch on the concepts of glycogen storage, muscle capillarization, and mitochondria in relation to endurance performance.
TAKEAWAYS
1) Long workouts are...
2024-08-2128 minCritical OxygenHow to Crush your Next Race (The Best Race-day Plan)! | #71 ft. Aaron GeiserIn this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the importance of having a plan for race day and how to prepare and execute on race day. We emphasize the need for a well-thought-out nutrition plan, training specific to the race course, and understanding the course itself. We also highlight the benefits of heat training and the challenges of racing at elevation. The conversation emphasizes the importance of not trying anything new on race day and learning from past mistakes.
TAKEAWAYS
- Having a plan for race day is crucial for success.
- Practice...
2024-08-1458 minCritical OxygenWhy YOU Need to Strength Train as an Endurance Athlete! #70 ft. Dr. Andrew Brown, DPTIn this episode of the Critical Oxygen podcast, Dr. Andrew Brown and I discuss the benefits and challenges of incorporating strength training for endurance athletes. Benefits include improving running economy, increased musculotendinous unit stiffness, and enhanced neuromuscular efficiency. Strength training also contributes to overall athleticism and longevity. The challenges lie in finding the right balance of intensity and volume, as well as managing load and progression. We emphasize the importance of starting with proper form and gradually increasing intensity (weight and sets). We also highlight the value of a long-term approach combining specific and general training to build a...
2024-08-071h 11Critical OxygenHow to Cool-Down Effectively for Optimal Endurance Performance? #69 - Fast Phys 17 ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen Podcast, Coach Dave Schell and I discuss the importance of cooling down and the purpose of recovery workouts. We debunk misconceptions about cooling down, such as the idea of flushing lactic acid, and explain that the goal of a cool down is to bring the body back to homeostasis as fast as possible. We also explore the benefits of recovery workouts and how they facilitate nutrient delivery to the muscles. We emphasize that there is no magic duration or intensity for a cool down or recovery workout, and it...
2024-07-3122 minCritical OxygenHow to Transition to the Race Specific Phase of Training! | #68 ft. Aaron GeiserIn this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the transition from the general preparatory phase to the specific phase of training. We emphasize the importance of building volume and addressing specific training needs during the general phase then we discuss the need to slow down and reduce volume when transitioning to the specific phase to allow for adaptation and recovery. Aaron shares his approach to specific workouts for running and cycling, focusing on race pace efforts and strength work (longer efforts at race pace). We also discuss the importance of consistency, progression, and...
2024-07-241h 06Critical OxygenHow to Manage and Individualize Your Training Volume | #67 ft. Dr. Kat Campbell, DPTIn this episode of the Critical Oxygen Podcast, Dr. Kat Campbell and I discuss running volume, training load, and the importance of individualization in training. We discuss concepts of training volume, training load, progression, and the impact of intensity on running performance. We also talk about the use of acute to chronic workload ratio, the role of duration versus mileage, and the importance of understanding individual athlete needs and stressors. We also emphasize the need for a conservative approach to training, the role of RPE in guiding effort, and the challenges of ego and mindset in training. The discussion...
2024-07-1759 minCritical OxygenThe Importance of a Warm-Up for Endurance Performance? #66 - Fast Phys 15 ft. Dave SchellIn this episode of fast physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the importance of a warmup and how to do it correctly. We emphasize that a warmup is not just about getting physically warm, but also mentally prepared for the workout or race. We discuss the physiological changes that occur during a warmup, such as increased blood flow to the muscles and the release of stress hormones that increase heart rate and a number of other physiological processes. We also highlight the importance of individualizing the warmup and finding what works best for each...
2024-07-1023 minCritical OxygenHow to Improve Your Second Threshold and Race Pace! | #65 ft. Aaron GeiserIn this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the specific phase of training and how to incorporate threshold work. We emphasize that the approach to threshold training may vary depending on the athlete and their goals. We discuss different ratios for threshold work and the importance of individualizing the training based on an athlete's tolerance and recovery. The conversation covers the transition from the base phase to the specific phase and the importance of accumulating time at specific race intensity. We provide examples of threshold workouts for elite level athletes and age group...
2024-07-0347 minCritical OxygenHow to Optimize Endurance Training with an Evidence-Based Approach | #64 ft. Coach Laura NorrisIn this episode of the Critical Oxygen Podcast, Coach Laura Norris and I discuss the translation of science into coaching, common pitfalls in research interpretation, and the application of research to coaching and training regimens. We cover topics such as tapering, cold contrast therapy for recovery, coaching philosophies, and the challenges of interpreting research for recreational athletes. Our conversation delves into the gender gap in exercise physiology research and the misconceptions surrounding marathon tapering based on published research. This conversation covers a wide range of topics related to training, tapering, recovery, and the use of technology in sports science...
2024-06-261h 04Critical OxygenCan we use HRV to Optimize Sleep, Recovery, and Training? #63 - Fast Phys 13 ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen podcast, Dave Schell and I discuss the use of heart rate variability (HRV) for training. We explore the benefits and limitations of HRV as a training tool, emphasizing the need for context and integration with other training data. The conversation highlights the importance of paying attention to sleep and recovery habits, and the potential benefits of wearables in bringing awareness to these factors.
TAKEAWAYS
- HRV is a valuable tool for exploring how different factors affect recovery and training adaptations.
- The use of wearables can bring attention to...
2024-06-1923 minCritical OxygenIs AI Useful for Training Optimization | #62 ft. David MehlmanIn this episode of the Critical Oxygen Podcast, I talk with my good friend David Mehlman where we discuss the role of artificial intelligence (AI) in the endurance space. We explore the potential uses of AI in training and racing, as well as the challenges and limitations of relying on AI. The conversation highlights the importance of data quality when using AI. We also discuss the potential benefits of AI in finding deviations and patterns in training and performance. Overall, we conclude that AI could be a valuable tool in the coaching process, but not a replacement for human...
2024-06-121h 02Critical OxygenHow to Maximize your Performance in the Heat (Heat Acclimation) | #61 ft. Aaron GeiserIn this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss how to acclimate to racing in hot environments. We explain the physiological challenges of training and racing in the heat and the benefits of heat acclimation. We also discuss the importance of starting the heat acclimation process early and the differences between males and females in the acclimation timeline. The conversation covers the expansion of plasma volume, the increase in hemoglobin content (during extended heat protocols), and the improvement in sweat rate that occur during heat acclimation. We also touch on the importance of maintaining...
2024-06-051h 08Critical OxygenExercise Economy/Efficiency for Endurance Performance | #60 ft. Shalaya Kipp, Ph.D.In this episode of the Critical Oxygen Podcast I am joined by Dr. Shalaya Kipp, to discuss exercise economy and efficiency, breathing mechanics, and the oxygen cost of breathing. In this episode we explore the differences between running and cycling economy, the impact of shoes on running economy, and the measurement of economy and efficiency using indirect calorimetry. We also touch on the importance of sex differences in physiology and the challenges of measuring efficiency in running. Dr. Kipp shares what got her interested in her research and what topics she studied for her Masters and Doctorate degrees. Overall...
2024-05-301h 06Critical OxygenLactate DOES NOT cause fatigue! | #59 - Fast Physiology 11 ft. Dave SchellIn this episode of the Critical Oxygen Podcast, Dave Schell and I discuss lactate and debunk some common misconceptions. We start by talking about how lactate is produced by muscles during exercise, and created to a greater extent when carbohydrate breakdown outstrips the rate at which oxygen can be used in the mitochondria. Lactate does not cause fatigue and actually serves as a beneficial fuel for the body. If you are going to measure lactate for your training please ensure repeated measurements!
TAKEAWAYS
- Lactate is produced by muscles at all times but when carbohydrate breakdown outstrips the rate...
2024-05-2831 minCritical OxygenHow to Build Mental Resilience for Endurance Performance | #58 ft. Neal PallesIn this episode of the Critical Oxygen podcast, I am joined by Neil Palles, an ultra running coach and psychotherapist, to discuss mental flexibility for endurance athletes. We explore the role of fear and anxiety in protecting athletes, the importance of mental health and performance, and the connection between endurance sports and real-life resilience. Neil shares his background as a therapist and mental performance coach, and how he helps athletes overcome psychological challenges specific to sport and competition. We also discuss the use of imagery and self-talk in enhancing mental performance. This conversation highlights the need for self-awareness and...
2024-05-231h 09Critical OxygenOptimizing Performance and Health with Physiological Testing | #57 ft. Aaron GeiserIn this episode of the Critical Oxygen Podcast, coach Aaron Geiser and I discuss physiological testing. Physiological testing is beneficial for both health and wellness and sport performance. It provides guidance for training intensities and helps track adaptations. The benefits include individualized intensity zones, understanding performance improvements, and optimizing training efficiency. Physiological testing gives coaches credibility and allows for better communication with athletes. It also helps in designing race pace efforts and provides information on substrate utilization. Testing should be done with specific consistent protocols and be repeated over time to track changes. Testing can help individuals set goals...
2024-05-2157 minCritical OxygenCan You Reprogram Your Physiology Through Breathing? | #56 ft. Brian MackenzieIn this episode of the Critical Oxygen Podcast, I am joined by Brian McKenzie where we talk about maximizing human potential and shifting physiology through proper breathing. In this episode, we discuss the impact of breathing on various physiological systems and how it can be used as a tool for improving endurance, reducing stress, and enhancing overall well-being. Brian emphasizes the importance of understanding and controlling breathing patterns during exercise and everyday life. We also discuss the interplay between the aerobic system, the parasympathetic nervous system, and mitochondrial function. We emphasize the importance of nasal breathing during low level...
2024-05-161h 20Critical OxygenHow to Determine Your Zones with 3 Simple Field Tests | #55 - Fast Physiology 9 ft. Dave SchellIn this episode of the Critical Oxygen podcast, I am joined again by Dave Schell where we discuss field tests for determining training zones. We emphasize the importance of understanding the purpose of training zones and the physiological thresholds that bound them. We suggest using simple field tests to estimate zones, such as nose breathing or the talk test for zone 2, and iterative workouts or subjective efforts for threshold and VO2 max zones. We also highlight the need for consistency in workouts to track progress and avoid overcomplicating training.
TAKEAWAYS
- Understanding the purpose the physiological thresholds and the...
2024-05-1423 minCritical OxygenHow Does Breathing Impact Your Endurance Performance? | #54 ft. Michelle SimmonsIn this episode of the Critical Oxygen podcast, I am joined again by Coach Michelle Simmons where we discuss the importance of breathing and how it affects physiology and performance. Michelle shares her personal experience of using breathwork to manage anxiety and improve athletic performance. We emphasize the significance of diaphragmatic breathing and its impact on posture, mindset, and oxygen delivery. The conversation also touches on the limitations of breathing incorrectly and the benefits of practicing breath control during high-intensity efforts. We highlight the need for athletes to be aware of their breathing and its potential to optimize performance...
2024-05-091h 12Critical OxygenWhy Your Zones are Different Between Running and Cycling (QA Part 2) | #53 ft. Aaron GesierIn this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I answer questions about strength training for endurance athletes, adjusting training zones for different sports, choosing a reputable laboratory for physiological testing, developing FTP with limited training time, and the differences between zone two training and double threshold days. We discuss the importance of individualizing strength training based on an athlete's goals, limitations, and weaknesses. We also explore the differences in training zones and thresholds between running and cycling, highlighting the impact of gravity and body weight on the stress and exertion of each activity. In this...
2024-05-071h 11Critical OxygenWhat Metrics Should You Track for Optimal Training | #52 Fast Physiology 7 ft. Dave SchellIn this episode of the Critical Oxygen podcast, Dave Schell and I discuss the merits and limitations of internal and external variables in endurance training. We explore metrics such as heart rate, lactate, ventilation variables, SMO2, speed, and power. We emphasize the importance of measuring both internal and external variables to understand your physiology and performance. We also discuss the role of perceived exertion and the need for calibration between subjective and objective measurements. Overall, we highlight the value of monitoring and tracking variables to optimize training and improve performance.
TAKEAWAYS
1) Measuring both internal and external variables is important...
2024-05-0229 min
Critical OxygenListener Questions and Answers Part 1 - Should your training shift as you get older? | #51 ft. Aaron GeiserIn this episode of the Critical Oxygen podcast, continuing guest host Aaron Geiser and I answer listener questions and discuss various topics related to endurance training. We cover the benefits and timing of cold water immersion, the duration of zone two training for masters athletes, and the role of genetics in performance for masters athletes. We emphasize the importance of individualized training, consistency, and progressive overload in improving endurance over time. In this episode, we discuss nutrition and recovery for aging athletes, important blood markers to track, and the best home test protocol for athletes with just a power...
2024-04-3058 minCritical OxygenWill AI and NIRS Redefine Endurance Training?! | #50 ft. Dr. Robert A. JacobsIn this episode of the Critical Oxygen podcast, Dr. Robert Jacobs and I discuss the use of technology and artificial intelligence (AI) in endurance training. We explore the application of Moxy Monitor, a near-infrared spectroscopy device (NIRS), for physiological testing and monitoring. We cover topics such as the limitations of models and training plans, the use Moxy Monitor for coaches and athletes. We also touch on the recent controversies in college football and share our thoughts on the Michigan Football's National Championship performance. We discuss the benefits of indoor training, the challenges of FTP testing, and the future of...
2024-04-181h 32Critical OxygenHow to Prepare to Race in the Heat | #49 - Fast Physiology ft. Dave SchellIn this episode of fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the benefits of heat training for overall endurance performance in hot, humid environments. We explain how heat training affects the body's physiology and the cardiovascular system. We also provide a heat training protocol and strategies for implementing heat training. We discuss the adaptations that occur from heat training, such as increased plasma volume and improved sweating. The limitations of heat training and the importance of proper hydration and iron levels are also addressed. We explore the potential benefits of extended heat training protocols...
2024-04-1623 minCritical OxygenHow to Test and Train Tactical Athletes | #48 ft. Lee ThrockmortonIn this episode of the Critical Oxygen podcast, I am joined by Lee Throckmorton, founder and CEO of Kaizen Groundworks, to discuss tactical athlete preparation for individuals in public safety. We explore the importance of blending strength and endurance training for optimal performance in the tactical space. We also discuss the historical context of tactical athlete training and how it has shifted over time. The conversation highlights the need for a more generalized approach to training and the value of assessing and evaluating athletes to tailor their training programs. We emphasize the importance of individualized coaching, pushing lactate thresholds...
2024-04-111h 07Critical OxygenHow to Stay Healthy During Training | #47 ft. Aaron GeiserIn this episode of the Critical Oxygen podcast, I am joined by Coach Aaron Geyser where we discuss how to stay healthy during training and the importance of consistency and recovery. We emphasize the need to prevent sickness by analyzing lifestyle factors and managing stress. If sickness does occur, we recommend taking a conservative approach to returning to training, focusing on easy workouts and monitoring heart rate and HRV. We also highlight the importance of making informed decisions and seeking input from coaches or trusted individuals.
TAKEAWAYS
1) Consistency and recovery are key to maximizing athletic potential.
2) Preventing sickness involves...
2024-04-0952 minCritical OxygenHow to Use Heart Rate Variability for Training | #46 ft. Marco AltiniIn this episode of the Critical Oxygen podcast, Dr. Marco Altini and I discuss heart rate variability (HRV) and its applications in optimizing physiology and athletic performance. HRV is a measure of the variation in heartbeats over time and is influenced by the autonomic nervous system's response to stress. Dr. Altini emphasizes the importance of measuring HRV consistently and understanding individual baseline values and trends. He recommends measuring HRV every day if possible, but at least three to five times per week. When choosing an HRV device, it is important to consider the accuracy and reliability of the measurements...
2024-04-041h 06Critical OxygenHow to Prepare for Racing at High Altitude | #45 - Fast Physiology ft. Dave SchellIn this episode of the Critical Oxygen Podcast, I am joined again by Dave Schell for another episode of Fast Physiology. In this episode we discuss how to maximize performance and race in high altitude environments. We explore the effects of altitude on performance, individual variability in altitude response, and the reduction in maximal sustainable effort. We also discuss the duration of adaptation to altitude, the adjustment period at altitude, and marginal gains from altitude training. Practical approaches to altitude training, including intermittent exposure and the live high, train low method, are explored. We emphasize the importance of respecting...
2024-04-0224 minCritical OxygenHow our Bodies Adapt to Exercise (Signaling Mechanisms) | #44 ft. Dr. Robert A. JacobsIn this episode of the Critical Oxygen podcast, Dr. Robert Jacobs and I discuss how our bodies adapt to exercise. We explore the various cellular disturbances that are sensed by specific sensors and translate into intracellular signaling cascades that drive adaptation. The key themes covered include the importance of stress and adaptation, the specificity of exercise adaptations, energetic and mechanical signals, redox balance, decreased partial pressure of oxygen, mechanical tension, and extracellular signals. This conversation explores the signaling effects of various molecules and stimuli on muscle adaptation and overall health.
Primary papers of discussion - https://pubmed.ncbi.nlm...
2024-03-281h 04Critical OxygenHow to Know When to Take a Recovery Day or Down Week? | #43 ft. Aaron GeiserIn this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss the importance of recovery days and down weeks in training. We emphasize the need for individualized approaches and the importance of listening to your body. We also discuss the impact of motivation on performance and the dangers of pushing through lack of motivation. The conversation highlights the benefits of flexibility in training and the importance of adjusting workouts based on athlete response. Overall, the episode provides valuable insights into optimizing training and recovery for athletes.
TAKEAWAYS
1) Recovery days and down weeks are important for optimizing...
2024-03-2654 minCritical OxygenAre More Carbs Always Better for Running Performance? | #42 ft. Jonah RosnerIn this episode of the Critical Oxygen podcast, hosts Philip Batterson and Jonah Rosner discuss the importance of fueling for running and the optimal carbohydrate intake for endurance athletes. We share our personal experiences with fueling during training and races, emphasizing the need for proper fueling to support performance and recovery. We discuss the recommended carbohydrate intake for different durations of exercise and the potential benefits of higher carbohydrate intake. We also highlight the importance of individualization and practice in finding the right fueling strategy for each athlete. Additionally, we explore the sex differences in carbohydrate intake and the...
2024-03-2152 minCritical OxygenIs There Truly a Training "Sweet Spot" (Zone 3 training)? | Fast Physiology #2 ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen podcast, I am joined again by Coach Dave Schell where we discuss sweet spot or gray zone training. We start by defining sweet spot training as high zone three to low zone four training, which is has been used to accumulate training stress for time crunched athletes while also improving performance. We explore the history of sweet spot training and its popularity among time-crunched athletes. The conversation also delves into the drawbacks of excessive sweet spot training and the importance of periodization and specificity in training. The episode concludes...
2024-03-2021 minCritical OxygenHow to Recover Better: Beyond Sleep and Nutrition | #41 ft. Aaron GeiserIn this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss various recovery tactics beyond sleep and nutrition. We explore the benefits of cold plunge therapy, including improved sleep and mental toughness. Heat therapy, such as saunas and hot baths, may also aid in recovery and heat acclimation. Massage therapy and trigger point therapy are effective in releasing tension and improving blood flow. We also explore recovery tactics that help athletes de-stress and increase blood flow to optimize performance.
TAKEAWAYS
1) Recovery tactics beyond sleep and nutrition can aid in faster de-stressing and improved blood flow.
2) Cold...
2024-03-1958 minCritical OxygenHow to Grow your Mitochondria with Exercise? | #40 ft. Dr. Robert A. JacobsThis episode of the Critical Oxygen podcast explores the adaptation of mitochondria to exercise. I am joined by Dr. Robert Jacobs where we discuss topics such as the variability in measurements, challenges of wet lab work, dispelling the myth of mitochondrial biogenesis, different populations of mitochondria, hypertrophy of slow twitch fibers, the role of AI in education, and the importance of search engine optimization in research. This conversation explores the remodeling and functional changes that occur in mitochondria in response to exercise. It discusses how mitochondria adapt by adding folds (cristae) and forming super complexes to improve efficiency and...
2024-03-141h 12Critical OxygenHow to Improve your Sleep and Fueling to Recover Better! | #39 ft. Aaron GeiserIn this episode of the Critical Oxygen podcast, Aaron and I discuss the importance of recovery for optimizing athletic performance. We emphasize the role of sleep and nutrition in the recovery process, highlighting the need for adequate sleep duration and quality, as well as sufficient protein intake. We hosts also explore individualized recovery strategies and the use of tools such as cold plunges and saunas. we provide practical tips for creating a bedtime routine and optimizing sleep environment.
TAEKAWAYS
1) Recovery is a crucial aspect of optimizing athletic performance.
2) Adequate sleep duration (at least 7 hours) and quality are essential for...
2024-03-121h 01Critical OxygenOxygen is the most important molecule for endurance performance! | #38 ft. Dr. Robert A. JacobsThis episode of the Critical Oxygen podcast explores the importance of oxygen in human performance. Dr. Robert Jacobs and I explore the role of mitochondria in energy production, the transfer of electrons and protons, and the process of ATP synthesis. The relationship between oxygen and other energy systems, such as phosphocreatine and glycolysis, is also discussed. The episode highlights the need for a balance between mitochondrial volume density and contractile proteins, as well as the adaptations that occur with different types of training. The role of mitochondria in fatigue reduction and the benefits of high mitochondrial volume density and...
2024-03-071h 14Critical OxygenBonus: Are you doing Zone 2 incorrectly? | Fast Physiology #1 ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen podcast, Dave Schell and I discuss the nuances and importance of zone two training. We start with a quick introduction of our new series - Fast Physiology, which is designed to dispel the myths surrounding training trends. We define zone two training as the intensity necessary to build volume over time and emphasize the importance of perceived effort for practical application. We highlight the role of zone two training in supporting high-intensity work and recovery, as well as its contribution to endurance performance. They also address the misconceptions and...
2024-03-0625 minCritical OxygenHow to Maximize Your Base Training | #37 ft. Aaron GeiserIn this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss how to make indoor training fun. We acknowledge the boredom and monotony of indoor training, especially during the off-season, and share strategies to keep it engaging. We emphasize the importance of variation in cadence, elevation, power, and training modes to stimulate the mind and body. We also discuss the significance of monitoring heart rate and power during indoor training and the potential impact of heat accumulation and carbohydrate burning. Overall, we encourage athletes to find ways to stay mentally engaged and make the most of...
2024-03-0553 minCritical OxygenWhat is Strength Running? | #36 ft. Jason Fitzgerald from @StrengthRunningIn this episode of the Critical Oxygen podcast, I am joined by Jason Fitzgerald, a world class running coach and founder of Strength Running. We discuss the importance of consistency and specificity in training, the balance between easy and hard workouts, and the role of VO2 max in endurance performance. We also highlight the principles of endurance training, including consistency, specificity, and progression. In this conversation, we discuss various aspects of training for endurance runners. We cover topics such as capacity vs utilization workouts, strategic racing and training, balancing hard and easy days, and the importance of strength training.
...
2024-02-291h 12Critical OxygenWhy I Named my Business Critical Oxygen - The Origin Story | #35 ft. Dr. Robert JacobsThis episode of the Critical Oxygen podcast explores the concepts of critical power and critical oxygenation. Dr. Robert Jacobs and I discuss the definition and measurement of critical power, including the limitations and variability of the measurement. We also introduce the concept of critical oxygenation and its relationship to critical power. The episode concludes with a discussion on the use of NIRS for measuring critical oxygen!
TAKEAWAYS
1) Critical power is a measurement that represents the maximal sustainable pace an individual can maintain for extended periods of time.
2) Critical oxygenation is a related concept that represents the maximal metabolic steady...
2024-02-271h 05Critical OxygenIs Polarized Training the Best for Endurance Performance? | #34 ft. Dr. Billy SperlichIn this episode, Dr. Billy Sperlich and I discuss training intensity distributions and the use of wearables in endurance sports. He shares his background in exercise physiology and his interest in triathlon. Dr. Sperlich explains the challenges of defining training intensity distribution and the limitations of research in this area. He highlights the importance of individualization and regularly testing and adjusting training intensity zones. We define pyramidal training intensity distribution and the misconceptions and practical implications of polarized training.
Paper: The proportional distribution of training by elite endurance athletes at different intensities during different phases of the season...
2024-02-221h 11Critical OxygenWhat is the Best Protocol for Improving VO2max? | #33 ft. Aaron GeiserIn this episode of the Critical Oxygen podcast, Aaron Geiser and I discuss VO2max protocols and how to make aerobic development fun. We address misconceptions about VO2 max and the importance of individualized training. We also explore different breathing techniques that may be able to improve performance and discuss the various VO2max protocols available.
In this episode, we discuss various aspects of VO2max training. We emphasize the importance of considering research and the specific needs of individual athletes when designing training programs. We also discuss adjusting output levels based on interval duration and the importance of...
2024-02-201h 04Critical OxygenHow many carbohydrates are required to run a sub 2-hour marathon? | #32 ft. Dr. Robert JacobsIn this conversation, Dr. Robert A. Jacobs and I discuss his recently accepted paper on carbohydrate oxidation and performance in sub-2 hour marathons. We explore the role of fuel utilization, the impact of exogenous carbohydrate intake, and the limitations of respiratory exchange ratio (RER) as a measurement. We also discuss the importance of training the gut and the balance between carbohydrate intake and training. The conversation touches on the differences between elite athletes and the general population, as well as the definition of health and fitness.
The conversation explores the differences between running and cycling, the importance of watts...
2024-02-151h 06Critical OxygenCoaching/Physiology Listener Questions and Answers Part 1 | #31 ft. Aaron GeiserIn this episode of the Critical Oxygen podcast, Aaron Geiser and I answer listener questions about endurance development, periodization, and training in a fasted state. We discuss the importance of balancing volume and intensity in training, and how to structure a long training cycle. We also explore the use of heart rate and watts for training, and the benefits and considerations of training in a fasted state for fat burning.
Overall, the conversation emphasizes the importance of individual context and goals in designing an effective training program. The conversation covers topics related to fueling before, during, and after workouts...
2024-02-131h 11Critical OxygenWhy Athletes Need to Slow Down and Do More Zone 2 Training | #30 ft. Sean SealeIn this episode, I talk with Coach Sean Seale from Upside Strength. He discusses his background in coaching and how his approach has evolved over the years. We emphasize the importance of bridging the gap between science and training, and the need for coaches to understand the individual needs and preferences of their athletes. We also highlight the benefits of cycling as a training modality and the importance of considering the demands of training in addition to the demands of the sport. We conclude by discussing the importance of balancing intensity and volume in training programs.
This conversation explores...
2024-02-081h 03Critical OxygenWhat is Exercise Economy and How Can You Improve It? | #29 ft. Dr. Robert JacobsIn this episode of the Critical Oxygen podcast, Dr. Robert Jacobs and I discuss exercise economy and efficiency. We explain the importance of zone two training for improving volume and intensity, and it's role in increasing economy. We define exercise economy as the amount of oxygen per wattage or unit speed and discuss its measurement challenges. We also explore the factors that affect economy and efficiency, such as aging, experience, and biological changes. Additionally, we highlight the benefits of lifting heavy weights and provide practical examples for improving efficiency through strength training.
TAKEWAYS
1) Increasing volume by completing zone 2 training...
2024-02-0659 minCritical OxygenHow to Use Science in Endurance Coaching | #28 ft. Michelle SimmonsIn this episode of the Critical Oxygen podcast, I am joined by coach Michelle Simmons to discuss the intersection of science in coaching! We cover topics such as understanding thresholds and energy systems, the evolution of training and coaching, the role of lactate in training, fueling for performance, the myth of fasted training, carbohydrate and fat oxidation, the importance of being a hybrid athlete, and the role of mitochondria in energy production.
The discussion covers fatigue resistance and the role of mitochondrial function in staving off fatigue. We explore the benefits of easy training and high-intensity interval training. The...
2024-02-011h 13Critical OxygenHow to Succeed at Life | #9 ft. Dr. Robert JacobsWelcome to the Critical Oxygen Podcast! In this episode Dr. Robert Jacobs and I talk about falling in love with exercise training and how it's helped us become better at what we do!
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Follow Phil on Instagram - https://www.instagram.com/criticalo2
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE:
0:00 – Introduction
1:13 – The benefits of being an e...
2024-02-011h 02Critical OxygenIs the Best Predictor of Endurance Performance your Muscle?! | #13 ft. Dr. Robert JacobsWelcome to the Critical Oxygen Podcast! In this episode Dr. Robert Jacobs and I talk about the importance of skeletal muscle in predicting endurance performance. We focus on the significance of capillaries, myoglobin, and mitochondria in endurance performance, along with research comparing predictors of performance.
Here is a link to my master's publication discussing predictors of performance - https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14342
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Interested in testing...
2024-02-011h 05Critical OxygenWhat is maximal oxygen consumption (VO2max) and why is it important? | #17 ft. Dr. Robert JacobsThis episode of the Critical Oxygen podcast discusses VO2max, the maximum amount of oxygen a person can uptake and utilize during exercise. Dr. Robert Jacobs and I provide a definition and historical context of VO2max, explaining its importance in determining aerobic potential. We then discuss the Fick equation and indirect calorimetry as methods to measure VO2max. The reliability and limitations of VO2max testing are explored, along with considerations for testing protocols. We also discuss training protocols to improve VO2max and highlight the importance of individualized approaches. Overall, the episode provides valuable insights into understanding...
2024-02-011h 11Critical OxygenHow to determine your maximal sustainable intensity (second threshold) | #21 ft. Dr. Robert JacobsThis episode of the Critical Oxygen podcast discusses the concept of thresholds in exercise physiology. Dr. Robert Jacobs and I explore the confusion surrounding thresholds and the various ways they are measured. We also discuss the limitations of lactate testing and the disconnect between research and real-world application. The practical application of thresholds in training and competition is explored, as well as their relevance for beginners. The episode concludes with a discussion on the critical power model and its implications for sustainable exercise intensity.
TAKEAWAYS
1) Second threshold is used to define the delineation between sustainable and unsustainable exercise intensity.
2...
2024-02-011h 10Critical OxygenHow to Determine Your First Metabolic Threshold (Fatmax) | #26 ft. Dr. Robert JacobsIn this episode, Dr. Robert Jacobs and I discuss the concept of thresholds in exercise physiology and the ongoing debate surrounding their existence. We explore the importance of understanding and measuring first threshold, which marks the shift from maximal fat oxidation towards carbohydrate oxidation during exercise. We discuss the challenges of accurately measuring thresholds and the need for trend analysis over time. We also highlight the significance of Fatmax, the point at which the body maximizes fat oxidation, and its potential applications in performance and health.
This conversation explores the concept of Fatmax and...
2024-02-011h 05Critical OxygenHow to Set Better Endurance Performance Goals | #27 ft. Aaron GeiserIn this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss goal setting and how it impacts training. We emphasize the importance of setting SMART goals that are specific, measurable, attainable, realistic, and timely. We also discuss the difference between outcome goals and process goals, and how both can be effective in motivating athletes. We share our own personal goals and how they shape their training plans. Overall, the conversation highlights the importance of setting goals that are challenging yet achievable, and how they can drive progress and improvement in athletic performance.
TAKEAWAYS
1) Measure intensity and...
2024-01-301h 00Critical OxygenHow to find your balance point? (Second Threshold) | #25 ft. Luke Way and Dr. Andrew SellarsIn this episode of the Critical Oxygen podcast, Coach Luke Way, Dr. Andrew Sellers and I discuss the balance point assessment and how to assess the respiratory system. We explain the concept of lactate balance point and how it can be used to determine an athlete's physiological limitations. We also discuss the importance of incorporating technology into the assessment process and the need for a bridge between academic physiology and practical coaching. The conversation highlights the value of identifying and addressing respiratory limitations and the role of biomarkers in building a comprehensive training program. This conversation explores the importance...
2024-01-231h 07Critical OxygenYou Shouldn't be Training like the Pros! | #24 ft. Aaron GeiserSUMMARY
In this episode, I am joined by Coach Aaron Geiser where we discuss the desire to train like a professional athlete and the challenges that come with it. We emphasize the importance of individualized training and the role of science in making training decisions. We also discuss the limitations of emulating professional athletes and the challenges of managing stress and recovery. We emphasize discuss the role of pro athletes as motivation and how to use their training methods as inspiration while still being realistic about your own abilities.
TAKEAWAYS
1) Training like a professional athlete may not be appropriate...
2024-01-1859 minCritical OxygenBreathing Better for Endurance Performance | #23 ft. Luke Way and Dr. Andrew SellarsSUMMARY
In this episode, I am joined by Luke Way and Dr. Andrew Sellers to discuss respiratory muscle training and the Breatheway device. We explore the importance of training the respiratory system and how it can impact performance. We also discuss the limitations of the respiratory system and how respiratory muscle training can help overcome them. Overall, we provide valuable insights into the importance of respiratory muscle training for optimizing athletic potential.
TAKEAWAYS
1) Respiratory muscle training is an important aspect of optimizing athletic performance.
2) The respiratory system can be a limiting factor in performance, and training the respiratory muscles...
2024-01-1651 minCritical OxygenHow to Set Up Your Race Season to Avoid Burnout | #22 ft. Aaron GeiserIn this episode Coach Aaron Geiser and I discuss the influence of factors like nutrition, rest, and recovery on athletic performance throughout a racing season. We emphasize strategies to prevent burnout, manage stress, and strategically plan race schedules. Addressing the pitfalls of over-racing, we explore the impact on athletes' physical and mental well-being, advocating for selecting races wisely. We delve into stress management, highlighting the need for a holistic approach in handling various stressors, including training stress and household dynamics. We provide encouragement for seeking mentorship and learning from experienced individuals emerges as a key theme, emphasizing the value...
2024-01-1152 minCritical OxygenHow to Fuel and Hydrate your Training and Racing | #20 ft. Lexi Kelson RD, M.Sc.In this episode, I interview Lexi Kelson, an entrepreneur and registered dietitian, about the importance of hydration and proper fueling for endurance sports. We discuss their backgrounds and how they got involved in the field of sports performance and nutrition. Lexi explains the process of guiding athletes in developing personalized fueling and hydration plans, emphasizing an individualized approach based on an athlete's gut tolerance and specific needs. We highlight the significance of practicality in achieving optimal performance and the importance of avoiding race day changes to prevent gastrointestinal issues.
We discuss various aspects of fueling and hydration for endurance...
2024-01-0447 minCritical OxygenIs polarized training the best type of training? | #19 ft. Jonah Rosner CSCS, M.Sc.In this episode, Phil and Jonah discuss the concept of polarized training and whether it is the best approach for all athletes. They start by recapping Jonah's experience at the New York Marathon and the inspiring culture of running. They then define polarized and pyramidal training and discuss the importance of specificity in training. The conversation shifts to the periodization of training intensity distribution and the role of technology in monitoring training. They emphasize the pitfalls of overtraining and the benefits of individualized coaching.
TAKEAWAYS
1) Polarized training may not be the best approach for all athletes and all phases...
2024-01-0232 minCritical OxygenHow to Set up Your Offseason to Maximize your Racing! | #18 ft. Aaron GeiserIn this episode, Aaron and I discuss recent Ironman races and the importance of the off-season. We highlight Chelsea Sodaro's performance in the Ironman World Championship and Dan Plews victory in the California Ironman. We also discuss the impact of separate Ironman World Champ races on participation and vendor presence. The conversation then shifts to the off-season, with a focus on taking time off, incorporating strength training, and building a solid foundation for the upcoming season. We emphasize the importance of maintaining the fun factor in training and the benefits of strength training for bone health and injury prevention...
2023-12-2856 minCritical OxygenUsing EWOT to improve your endurance performance!? | #16 ft. Andy St. GermainWelcome to the Critical Oxygen Podcast! In this episode Andy St. Germain and I talk about exercise with oxygen therapy (EWOT) and it's uses for interval training, recovery, and everything in between, enjoy!
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Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Andy on Instagram - https://www.instagram.com/andyst.germain/
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www...
2023-12-2139 minCritical OxygenWhat is physiological durability/resilience? | #15 ft. Jonah Rosner CSCS, M.Sc.Welcome to the Critical Oxygen Podcast! In this episode Jonah Rosner, MS, CSCS, and I talk about durability/resilience in endurance sports. We explore how to test resilience, metrics to monitor resilience, like using heart rate decoupling during marathons, and much more!
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Interested in reading more, check out the durability paper we discuss in the episode - https://pubmed.ncbi.nlm.nih.gov/37606604/
Follow Phil on Instagram - https://www...
2023-12-1948 minCritical OxygenHow to properly fuel your endurance training? | #14 ft. Aaron GeiserWelcome to the Critical Oxygen Podcast! In this episode Coach Aaron Geiser and I talk about various aspects of substrate utilization in athletic performance. What substrates are being oxidized at different intensities, the impact of carbohydrate intake on GI distress, nuances in utilization, and the advantages of training adaptations. We also discuss the significance of personalized nutrition, fueling strategies, and emphasize the need for informed and tailored approaches for optimal athletic performance.
Enjoy!
Don't forget to subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a...
2023-12-141h 07Critical OxygenHow to Use Technology in Endurance Training | #12 ft. David MehlmanWelcome to the Critical Oxygen Podcast! In this episode David Mehlman and I discuss the use of technology to optimize your training and how he is using these principles to maximize his performance!
A bit about David: David Mehlman is an entrepreneur, investor, and avid endurance athlete. Throughout his career, David has worked in sell-side equity research, for a multi-billion-dollar equity hedge fund, and as an early-stage investor focused on the consumer and technology sectors. His love of data led him to explore the subject of quantitative analysis and assessment in sport and his own performance.
Enjoying these podcasts...
2023-12-0754 minCritical OxygenPhysiological Assessment for Crossfit Athletes | #11 ft. Andy St. GermainWelcome to the Critical Oxygen Podcast! In this episode Andy St. Germain and I talk about how and why you should be doing physiological assessment for Crossfit athletes!
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Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Andy on Instagram - https://www.instagram.com/andyst.germain/
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE:
0:05...
2023-12-0551 minCritical OxygenWhy you should bring your pillow to your next race! | #10 ft. Aaron GeiserWelcome to the Critical Oxygen Podcast! In this episode Coach Aaron Geiser and I talk about his half ironman race performance, how to avoid race day mistakes, and why sleeping well can increase your race day performance!
Enjoying these podcasts? Don't forget to subscribe to get notified when new episodes are released.
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Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Aaron on Instagram - https://www.instagram.com/triageiser/
OUTLINE:
0:00 – Introduction
0:23 – Race Recap: Augusta 70.3
4:30 – Pre-Race Preparations
8:03 – Internal vs. External Locus of Control
...
2023-11-3052 minCritical OxygenHow Researchers Define Zones (including zone 2) | #1 ft. Dr. Robert JacobsWelcome to the Critical Oxygen Podcast! In this episode Dr. Robert Jacobs and I talk about how we started to work together, why we decided to go into academia, the benefits of proper training, and the physiological training plan.
Enjoy!
Enjoying these podcasts, subscribe to get notified when new episodes are released.
If you have a question or topic you want us to address, leave a comment!
Follow Phil on Instagram - https://www.instagram.com/criticalo2
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE:
0:00...
2023-11-2652 minCritical OxygenHow to Optimize Your Endurance Training | #3 ft. Jonah RosnerWelcome to the Critical Oxygen Podcast! In this episode Jonah Rosner, MS, CSCS, and I talk about how we met, Jonah's current training, and the how we use technology to assess physiology.
Enjoy!
Enjoying these podcasts, subscribe to get notified when new episodes are released.
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Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Jonah on Instagram - https://www.instagram.com/jonah_jarperformance
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www...
2023-11-2641 minCritical OxygenThe Importance of Mental Toughness in Endurance Sport | #4 ft. Andy St. GermainWelcome to the Critical Oxygen Podcast! In this episode Andy St. Germain and I talk about how we met, Andy's background, and the importance of mental toughness from endurance training and Crossfit.
Enjoy!
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Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Andy on Instagram - https://www.instagram.com/andyst.germain/
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www...
2023-11-2651 minCritical OxygenHow Does your Physiology Predict your Endurance Performance? | #5 ft. Dr. Robert JacobsWelcome to the Critical Oxygen Podcast! In this episode Dr. Robert Jacobs and I talk about the three main predictors of endurance performance. Maximal oxygen uptake (VO2max), metabolic thresholds (i.e. lactate, ventilatory (oxygen and carbon dioxide), etc.), and economy/efficiency.
Enjoy!
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Follow Phil on Instagram - https://www.instagram.com/criticalo2
Interested in testing, courses, or other long form content check out the critical oxygen website...
2023-11-261h 17Critical OxygenWhat's the most important physiological trait for endurance performance? | #7 ft. Jonah RosnerWelcome to the Critical Oxygen Podcast! In this episode Jonah Rosner, MS, CSCS, and I talk about predictors of performance and how we use testing to determine training plans.
Enjoy!
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Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Jonah on Instagram - https://www.instagram.com/jonah_jarperformance
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE:
0:00 – In...
2023-11-261h 03Critical OxygenThe Importance of Movement Efficiency in Crossfit | #8 ft. Andy St. GermainWelcome to the Critical Oxygen Podcast! In this episode Andy St. Germain and I talk about predictors of performance in endurance sport and how they relate to Crossfit. We also touch on the most important predictor of performance for Crossfit.
Enjoy!
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Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Andy on Instagram - https://www.instagram.com/andyst.germain/
Interested in testing, courses, or other long form content check...
2023-11-2642 minCritical OxygenIs Economy the Most Important Variable for Triathlon Performance? | #6 ft. Aaron GeiserWelcome to the Critical Oxygen Podcast! In this episode Coach Aaron Geiser and I talk about Aaron's training/taper update, the predictors of triathlon performance and how Aaron uses them in his coaching, and what the most important variable for triathlon performance is.
Enjoy!
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OUTLINE:
0:00 – Introduction
1:12 – Aaron’s training/race update
3:12 – Why you feel...
2023-11-161h 02Critical OxygenWhy Your Training is Stagnant?! | #2 ft. Aaron GeiserWelcome to the Critical Oxygen Podcast! In this episode Coach Aaron Geiser and I talk about how we met, Aaron's ironman taper, and how reducing speed or being aware of your intensity is extremely important for your endurance performance and more.
Enjoy!
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OUTLINE:
0:00 - Introduction
1:59 - Aaron's Ironman Taper
5:11 - Zone 2 Training...
2023-11-0355 min
Oxidative Potential Podcast#8 - Dr. Phil Skiba - Physiological and Performance Testing, Nike Breaking 2, Long Term Perspective, Endurance DataToday on the show is Doctor Philip Skiba. You may recognize Dr. Skiba from the famous Nike Breaking 2 documentary, where he, and a few other selected scientists worked with a group of elite runners to break the two hour marathon barrier. Dr. Skiba is a board certified physician in family medicine and sports medicine. Also, he has a Phd in exercise physiology from the Jones Lab in University of Exeter, and has published many great papers in the field. He holds the role as team physician for the University of Illinois and the physician to many other professional, university, a...
2022-06-141h 21
Upside Strength PodcastPhilip Batterson, Moxy Monitor, Exercise Physiology, Training Limiters || Episode #119 [EN]Please support this podcast by checking out our sponsor:
- Strength Coach Network: https://strengthcoachnetwork.com/upside/?orid=15781 to get 50% off your first month
GUEST:
Philip Batterson is the Exercise Physiologist for Moxy Monitor
EPISODE LINKS:
► Full Videl Episode: https://youtu.be/BLcZ0PEqykA
PODCAST INFO:
► Podcast website: https://upsidestrength.podbean.com/
► Apple Podcasts: http://apple.co/3mroiB4
► Spotify: http://spoti.fi/34jJtyX
PODCAST PLAYLISTS:
► Full episodes playlist: http://bit.ly/3oSCkxe
► English Clips playlist: http://bit.ly/3gRmAry
► French Clips playlist: http://bit.ly/2K1IoVK
TOPICS:
0:00 - Intro
1:00 - Start
1:22 - Background
8:10 - Mitochondria
21:20 - Strengths and Weaknesses of t...
2021-04-011h 37