In this of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the purpose and physiology behind long workouts. We highlight the importance of specificity, nutrition, and psychology in long workouts. And we explain that long workouts typically involve exercising at intensities between zone two and the top of zone three, lasting 90 minutes or more. We discuss substrate oxidation during long workouts and the potential for depletion of carbohydrate stores. We also touch on the concepts of glycogen storage, muscle capillarization, and mitochondria in relation to endurance performance.

TAKEAWAYS

1) Long workouts are important for endurance athletes, especially those training for events lasting three hours or more.

2) Specificity is crucial in long workouts, as they allow athletes to understand how their bodies respond and adapt to extended periods of exercise.

3) Nutrition needs to be adjusted for long workouts, as the body's fueling requirements change after three hours of exercise. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction

07:35 Understanding Substrate Utilization and Glycogen Depletion

12:20 The Role of Carbohydrates in Long Workouts

28:04 Conclusion KEYWORDS

long workouts, specificity, nutrition, psychology, intensities, fat oxidation, carbohydrate oxidation, glycogen storage, muscle capillarization, mitochondria, endurance performance, consistency, moderation