Dr. David Costill, a legend of exercise physiology and human performance, discusses various topics including his career journey, running research, temperature regulation, heart disease and exercise, sports nutrition, caffeine and exercise, and the golden age of exercise physiology. He shares anecdotes about his colleagues, swimming abilities, and his sense of humor. The podcast also touches on topics like the Harvard Fatigue Lab, soleus biopsies, and the importance of rest and tapering in training. Overall, an entertaining and insightful conversation!

Dr Mark Burnley, an expert on critical power and comparative exercise physiology, discusses the speed-duration relationship in animals. They cover topics such as measuring critical power and lactate threshold, pacing in endurance running, and the comparison of critical speeds across different animal species. They also explore the development of critical power in cycling, the efficiency of avian lungs, and the speed-duration relationship in fish fibers, bird flights, and human comparisons.

Dr Glenn McConell chats with Professor Stephen Seiler from the University of Agder in Norway. He is American who started his career in USA before moving to Norway almost 30 years ago. He points out that most exercise training research is based around university semesters with mainly untrained to trained transitions which is very different to what athletes do. Stephen coined the term polarized training in 2004 and makes the argument that this is the best way to train and that most world class endurance athletes train this way. This discussion is interesting to compare and contrast with recent episodes with A/Prof Andrew Coggan and Prof Michael Joyner who tend to say all roads lead to Rome. Twitter: @StephenSeiler 0:00. Introduction and welcome 2:09. Stephen’s excellent sports science website from back in 1995/6 4:30. How Stephen got into exercise research 7:12. David Costill 8:23. Stephens early heart research in rats then move to Norway 11:37. His time at the University of Texas in Austin 13:50. Debates about the best ways to train for endurance 17:20. Ex training research is based around university semesters 21:45. Norway: “Threshold training to much pain due too little gain” 22:50. Stephen coined the term polarized training in 2004. 23:45. Most endurance athletes do most training below LT1 24:20. Three zone and five zone exercise training models 29:10. Pyramidal training 30:45. Sharpening/tapering before races (more polarized) 32:43. Exercise training: signal versus stress 39:30. Manipulating training frequency, duration and intensity 41:03.Overtraining: maximum heart rate (parasympathetic hypersensitivity) etc 48:13. People starting out,  get them out the door and develop habit 53:20. Zones as VO2 max goes up 55:35. How know zones?, lactate?, HR, power (Andy Coggan), RPE, talking test 59:33. Hilly running/intervals, metallic taste in mouth, coughing 1:02:50. Do swimmers do polarized training though? David Costill 1:05:02. Polarized training. Approx 80/20 based on sessions, 90/10 based on time 1:08:30. Black hole intensity. Not really easy and not really hard 1:10;46. Threshold training pace, Importance of duration (intensity x duration). HRV 1:17:12.  Agrees with Andy Coggans points that lactic acid does not inhibit fat oxidation 1:19:32. Zone 2 and Inigo San Milan 1:22:50. Mitochondrial biogenesis, AMPK and calcium. Intensity vs volume 1:27:48. Cardiovascular drift/ uncoupling 1:30:35. But don't most athletes do pyramidal training?    1:33:40. Race pace specificity 1:34:08. Isn't it logical that the larger the training volume the lower the average intensity? 1:38:40. Pro cyclists training averages only 65% of max HR 1:43:10. Lab evidence vs data from athletes Strava etc 1:44:25. Doing lots of threshold training causes stagnation/functional over reaching 1:48:06. Take the emotion / religion out re the importance of Zone 2. Importance of duration. 1:54:59. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research. Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice

In this podcast, Dr. Pope Moseley discusses the correlation between heat shock proteins, exercise, and health, including their role in protecting against heat-related deaths and the breakdown of the gut barrier during exercise. They also share their personal experience with kettlebell training and the benefits it offers for back health.

Dr Glenn McConell chats with Professor Kristian Thorborg from the University of Copenhagen in Denmark who also has s position at Lund University in Sweden. We spoke about the role of the placebo effect, sports injury prevention and especially the role of eccentric exercise, plyometrics, whether stretching reduces sports injuries, prehabilitation, exercise to avoid surgery, rehabilitation, is ice useful, effectiveness of adjunct treatments, start with the least aggressive approach etc. Twitter: @KThorborg 0:00. Introduction and Kristian’s background8:15. Evidence base for physiotherapy/ physiotherapy is a profession12:20. Physiotherapy treatments for injury pain14:21. The placebo effect in physiotherapy treatment17:31. Outcomes when treated by a doctor vs a physiotherapist20:52. Sports injury prevention with eccentric exercise22:57. Nordic hamstring exercise: Eccentric exercise32:33: Copenhagen abductor exercise: Eccentric exercise39:45. Load vs speed of contractions re injury prevention41:30. Plyometrics44:34. Why Lance Armstrong bounding for cycling.45:23. Does stretching reduce sports injuries?55:26. Prehabilitation useful to recovery from surgery?58:29. Exercise to avoid surgery1:01:47. Rehabilitation: how early? Individualized vs usual care?1:12:32. Push through pain?1:14:09. Does good rehab reduce reinjury?1:15:52. RICE. Not a fan of ice after injury1:19:33. What are the biggest risk factors for injury?1:24:55. Effectiveness of adjunct treatments1:31:50. Is massage effective?1:32:50. Sham surgery as effective as surgery?1:36:28. Start with the least aggressive approach1:40:45. Takeaway messages1:44:25. Outro (9 secs) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConell https://www.facebook.com/glenn.mcconell/LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.com Subscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice

Dr Glenn McConell chats with Professor Scott Trappe, Director of the Human performance laboratory at Ball State University, Indiana, USA. We spoke about the influence that Scott’s supervisor, the great David “Doc” Costill, has had on exercise physiology (long time Ball State HPL Director before Scott). We then discussed the negative effects of space on the human body and whether exercise can minimize these negative effects. In space slow muscle fibers atrophy more than fast fibers and there is a large shift to fast fiber types. Exercise attenuates this. A very interesting, relaxed, fun chat. @HPLBallState 0:00. Introduction etc3:22. Ball State, David Costill and Scott’s background10:30. Space research: Bob Fitts, David Costill and Scott.14:50. Retesting champion runners 25 plus years later19:16. Space flight experiments, biopsies in Russia etc20:43. Effects of space on physiology, fluid shifts etc27:08. Slow muscle fibers atrophy more than fast fibers29:50. Integrated physiology31:40. Lower body negative pressure/exercise in space37:22. 6 months and longer in space: Moon, Mars40:10. Biopsies within 6-8 hrs after get back from space!44:22. Appetite in space46:09. Exercise around 90 min/day in space47:23. Exercise provides partial protection and less fibre type shifts50:34. Bed rest studies52:10. Bone loss / not much pharmacology in space53:02. Less interfering effects on exercise responses in space55:08. Fiber type shifting with inactivity/space/exercise1:00:30. Hybrid muscle fiber cells. Myosin heavy chains1:04:16. Time course of bone loss/recovery1:06:14. Is exercise before space flights protective?1:07:19. Space travel, exercise and insulin sensitivity1:08:06. VO2 max and the heart after space travel1:10:43. Space flight increases the velocity of muscle contraction1:16:45. Medications in space1:18:00. Eccentric loads in space1:19:04. Huge multi lab NIH exercise research project: MoTrPAC1:28:59. Takeaway messages1:30:43. David Costill: 87 and still training like an athlete!1:34:30. Scott’s exercise training and racing1:37:37. Banter about dos and don’t in the lab1:38:52. Glenn’s Copenhagen sabattical plans/trip to Indiana?1:41:30. Outro (9 secs) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.com Subscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats with Professor Juleen Zierath who has had a remarkable background with current senior roles at both the Karolinska Institute in Sweden and the University of Copenhagen in Denmark. She was also previously the Chair of the Nobel Committee. We discuss the effects of circadian rhythms on: muscle insulin sensitivity, metabolic responses to exercise in T2D vs controls, exercise performance, metabolism in men vs women and integrative physiology. A very interesting chat. Twitter: @JuleenRZierath. 0:00. Introduction and Juleen’s academic and research background 7:39. Ball State University and David “Doc” Costill 9:40. What it’s like on the Nobel Prize committee 15:00. Circadian rhythms and physiology/metabolism/exercise 18:50. Metabolic flexibility, circadian biology and exercise 19:50. Central and peripheral clocks etc. 23:55. Jet lag and light/clocks 24:25. Different experimental models: Insects, mice and humans 27:53. Circadian misalignments in obesity and diabetes 29:02. Genetics + environment re obesity, insulin sensitivity 30:06. Circadian rhythms in muscle cells 32:40. Exercise: can it cure type 2 diabetes? 35:32. Genes matter 35:42. Shift work and insulin resistance / cancer 36:46. Hyperglycemia after morning not afternoon exercise (CGMs) 43:50. Mortality and the time of exercise 44:56. Effect of the time of day on exercise performance 46:18. Sex differences: exercise, inflammation and the genome 50:37. Controversies?: we don’t know enough/more to learn 53:43. Takeaway messages 56:09. Outro (9 secs) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice

Dr Glenn McConell chats for a second time with Associate Professor Andrew Coggan from Indiana University, Purdue University, Indianapolis (IUPUI), USA. Andy was an elite time trial cyclist who has a very impressive research track record. He also wrote the first book on training and racing using power (training levels). As was the case last week with Michael Joyner, Andy makes the case that different types of training can result in similar results (and there’s nothing special about zone 2). “Nothing magic about training at a particular intensity”. Andy was the first guest on Inside exercise in June 2022 talking about Nitrate and exercise. 0:00. Introduction and Andy’s cycling and research background5:07. Andy’s cycling TTs and power based training7:56. Andy’s early aerodynamic bike and aero positioning10:56. His decision to develop cycling power levels15:50. Wrote the first book on training and racing with power17:00. Muscular metabolic fitness/lactate threshold21:10. Onset of blood lactate accumulation (OBLA)22:47. Little use having a one off lactate threshold test23:55. Best predictor of performance is performance itself24:25. Critical power / W’. Exercise intensity duration relationship28:15. Zone based system around critical power29:20. Training levels based on functional threshold power (FTP)31:27. What is Zone 2? /long slow distance etc.35:30. Lactate thresholds (LT1 and LT2)/continuum37:55. Lactate threshold vs ventilation threshold38:52. Don’t need to burn fat during ex to optimize fat use adaptations41:07. Exercise intensity and fat use43:45. What’s the best training program?44:29. Same increases in ability to burn fat with HIIT45:16. Lactate doesn’t inhibit fat use during exercise51:40. Andy questions some interpretations of San Millan53:10. Cardiovascular drift /aerobic decoupling58:20. What to do if your performance plateaus59:40. Exercise training programs: All roads lead to Rome1:02:19. Specificity, overload, reversibility and different sports1:04:34. Exercise training zones and intensity/duration1:08:00. Physiological responses occur on a continuum1:08:55. Quasi metabolic steady state1:12:35. Wahoo 4 dimension power: “FTP is dead”1:14:18. Takeaway messages/ the need for Inside exercise1:17:32. Do people do zone 2 partly because it’s easy?1:21:12. VO2 max does not change over a season1:21:58. Demands of the event/characteristics of the athlete1:23:57. Exercising and health (effects on the heart)1:27:56. Outro (9 secs)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.com Subscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Glenn McConell chats for a second time with Professor Michael Joyner from the Mayo Clinic, Minnesota, USA. Michael blew me away with his absolutely amazing knowledge on past athletes and coaches and their endurance training methods. Very different types of training can result in similar results. His running Haiku: Run a lot of miles, some faster than your race pace, rest once in a while. Michael was first on the podcast on October 9th, 2022. Michael’s Twitter: @DrMJoyner 0:00. Introduction2:25. Foot races in the 1700s and 1800s (running 5 min/mile!)3:56. Pheidippides: run from Marathon to Athens etc4:49. Tarahumara Indians from Northern Mexico5:05. Arthur Lydiard’s (Peter Snell etc) training methods7:45. Rudolf Harbig, Zatopek, Percy Cerutty, Herb Elliot9:50. Bob Schul (intervals twice a day) and Ron Clarke10:05. All roads lead to the 1964 5000m at the Tokyo Olympics11:35. Dellinger/Bowerman: Mixed training methods like today.13:10. Very different types of training can result in similar results13:30. His running Haiku: Run a lot of miles, some faster than your race pace, rest once in a while15:30. Kipchoge training very similar to Bill Rodgers and Frank Short (1970s)16:13. Derek Clayton: high mileage at close to race pace19:02. Several ways to reach the same VO2 max, LT and economy21:48. Long slow distance runners raced a lot. Eg Ed Winrow23:35. Year round training: Parvo Nurmi etc24:20. Glenn Cunningham: intervals. Rudolf Harbig26:01. Sweden during WWII, Zatopek interval training27:16. In the 60s push back against intervals, LSD29:12. Swimmers: Igloi style interval training with short recoveries32:35. Would runners do better with a modified Igloi/Schul style program?35:05. Michael’s impressive cycling training/ hard-easy39:02. “Peloton art”/ “Strava art”39:27. David Costill: reduced swimmers training volume43:17. How high a VO2 max can the average person attain?45:46. Arthur Lydiard/all round athletes etc48:37. Develop as all round athletes before specialize50:00. Overreaching/Overtraining52:40. Takeaway messages53:54. Outro (9 secs)Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.com Subscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

Dr Niels Ørtenblad, an expert on muscle glycogen from the University of Southern Denmark, discusses the history of muscle glycogen research, the effects of diet and exercise on glycogen levels, the correlation between glycogen and muscle fatigue, and the efficiency of carbohydrate use during exercise. The podcast also explores the relationship between exercise intensity and glycogen utilization, the impact of calcium levels on glycogen depletion, and the importance of collaboration in scientific research.