IF 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 health through blood work, ultimately aiming to optimize endurance performance. I also discuss my training strategy as I transition from VO2 max work to threshold training, emphasizing the importance of protein, and carb intake and caloric management for endurance athletes. I explain the significance of resting metabolism tests and how to interpret RMR results. The conversation also covers the balance between carbohydrates and fats in an athlete's diet, the importance of performance metrics like my Hill test, and the use of technology in physiological testing. Finally, I introduce the concept of a limiter assessment to identify the most significant factors limiting endurance performance. I explain how to determine individual training needs based on physiological data, the significance of incremental treadmill testing, and the relevance of fat max testing for endurance athletes and when to use it or not use it. Throughout the discussion, I emphasize the need for personalized training protocols and the practical applications of test results to optimize performance and overall fitness. TAKEAWAYS - Actionable data from physiological tests is crucial for improvement. - Consistency, specificity, and progression are essential for fitness gains. - Physiological testing helps identify training zones and limitations. - Regular physiological assessments can guide training adjustments. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in being coached by me? Book a free consultation here - https://calendly.com/batterson-phil/critical-connection CHAPTERS 00:00 Introduction to Physiological Testing 02:02 The Importance of Actionable Data 04:51 Personal Training Context and Goals 08:53 Overview of Testing Week 18:04 Detailed Breakdown of Tests 36:01 Results and Insights from Testing 46:04 Transitioning from VO2 Max to Threshold Work 48:27 Understanding Resting Metabolism and RMR Testing 50:48 The Importance of Protein in Endurance Training 52:43 Carbohydrate vs. Fat: Finding the Right Balance 54:36 Tracking Caloric Intake and Weight Management 55:07 Understanding RMR and CO2 Measurement 58:56 The Hill Test: Measuring Performance 01:01:49 Assessing Max Heart Rate and Performance Metrics 01:04:45 Using Technology for Physiological Testing 01:10:57 Conducting a Limiter Assessment for Endurance Performance 01:33:55 Understanding Limiter Assessments 01:38:05 Determining Training Zones 01:46:36 Incremental Treadmill Testing Protocols 01:55:36 Analyzing VO2 Max and Performance Metrics 02:01:52 Practical Applications of Testing Results 02:10:16 Fat Max Testing and Its Relevance 02:18:31 Reflections on Physiological Testing KEYWORDS physiological testing, VO2 max, endurance training, performance optimization, fitness goals, training consistency, nutrition, injury prevention, blood work, exercise physiology, VO2 Max, Threshold Work, RMR Testing, Endurance Training, Protein Intake, Weight Management, Performance Metrics, Physiological Testing, Limiter Assessment, limiter assessment, training zones, VO2 max, performance metrics, physiological testing, endurance training, incremental treadmill test, fat max testing, exercise physiology, training optimization

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 cope with exercise intensity. - Warmups should be tailored to individual needs for optimal performance. 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 to Near Infrared Spectroscopy (NIRS) 10:07 Practical Application of Moxy Monitor in Training 20:09 Understanding SMO2 and Its Implications for Performance 30:02 Optimizing Warmups and Training Readiness 40:04 Future Directions and Conclusion KEYWORDS NIRS, Moxy Monitor, SMO2, endurance training, physiological testing, warmup optimization, performance monitoring, exercise physiology, training readiness, athlete development

In 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 technique. The discussion highlights the need for safety, confidence, and the enjoyment of the swimming process, while also encouraging athletes to utilize video analysis for improving their swim form. TAKEAWAYS - Proper swim form is crucial for efficiency. - Swimming more does not guarantee faster times. - Video analysis helps identify and correct deficiencies. - Focus on one aspect of technique at a time. - Hydrodynamics play a significant role in swimming performance. 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 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 02:32 The Importance of Swimming Form 04:24 Building Efficient Swim Techniques 11:21 Utilizing Video for Swim Improvement 17:11 Reprogramming Swim Stroke for Efficiency 23:20 Mindset and Consistency in Training 30:32 Progressing Swim Volume and Specificity 31:00 Optimizing Swim Training: Breaking Down Sets 35:55 Progression in Swimming: Building Endurance and Speed 41:08 The Importance of Swim Form and Technique 44:00 Critical Swim Speed: Understanding Pacing and Performance 52:01 Open Water Swimming: Transitioning from Pool to Open Water KEYWORDS endurance, swimming, triathlon, swim form, efficiency, training, coaching, performance, technique, video analysis, swimming, swim training, endurance, swim form, critical swim speed, open water swimming, triathlon, performance, technique, progression

Get $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. We also discuss the role of supplements, the importance of understanding personal health data, and the need for a holistic approach to health monitoring. We also discuss the importance of personalized nutrition and supplementation, particularly for athletes. We emphasize the need to understand individual physiology and the impact of stress on dietary choices. The discussion covers practical recommendations for busy individuals, the relationship between thoughts and hormones, and the nuances of glucose management. The conversation also highlights the significance of mindset in endurance sports and the balance between carbohydrates and fats in training. Ultimately, it underscores the journey from tracking health metrics to developing intuitive understanding of one's body, along with the importance of regular physiological testing. TAKEAWAYS - Tracking your physiology is essential for personal health optimization. - Education through tracking can lead to better health decisions. - Tracking should be viewed as a learning process, not a test. - Supplements should be tailored to individual needs and deficiencies. 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 Follow Robby and Rythm Health on Instagram - https://www.instagram.com/rythmhealth_/ https://www.instagram.com/itsrobertwade/ https://rythmhealth.com/?via=criticaloxygen Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 The Importance of Tracking for Individualized Performance 03:14 Introducing Rhythm Health: A New Era in Blood Tracking 06:00 The Genesis of Rhythm Health: Personal Experiences and Innovations 09:06 Understanding the TASO Device: Revolutionizing Blood Collection 12:00 The Future of Home Health Testing: A Shift in Paradigm 14:46 The Interplay of Hormones and Performance 18:01 HRV and Its Correlation with Health and Performance 20:51 Tracking vs. Testing: A New Perspective on Health Monitoring 24:10 The Role of Supplements in Health Optimization 27:01 The Feedback Loop: Using Data for Better Health Decisions 29:50 The Evolution of Health Tracking: A Holistic Approach 41:14 The Importance of Personalization in Nutrition 44:07 Understanding Stress and Its Impact on Diet 49:16 Practical Recommendations for Busy Lives 51:33 The Relationship Between Thoughts and Hormones 56:49 The Nuances of Glucose Management 01:01:06 The Role of Mindset in Endurance Sports 01:06:10 Balancing Carbohydrates and Fats in Endurance Training 01:10:01 The Journey from Tracking to Intuition 01:17:26 The Importance of Regular Physiological Testing KEYWORDS blood tracking, health optimization, Rhythm Health, hormone testing, home health testing, performance monitoring, HRV, supplements, personal health data, physiological testing, nutrition, supplementation, stress, diet, endurance sports, glucose management, hormones, practical recommendations, personal health, blood tracking

In 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 hydrogen ions during exercise. - Factors like heat, and metabolic acidosis contribute to fatigue through different mechanisms. 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 Understanding Fatigue: A Protective Mechanism 07:00 Physiological Mechanisms Behind Fatigue 13:07 The Role of ATP and Muscle Contraction 21:05 Training for Fatigue Resistance 25:01 Key Takeaways and Conclusion KEYWORDS fatigue, exercise physiology, ATP, muscle contraction, endurance training, metabolic acidosis, performance, fatigue resistance, physiological mechanisms, training adaptation

Don'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 past seasons to set new goals. TAKEAWAYS - It's important to have a structured yet flexible off-season plan. - During the off-season athletes should reflect on their previous season to set new goals. - Off-season training can help prevent burnout and injuries. 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 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Off-Season Training 03:08 The Purpose of the Off-Season 05:55 Revitalization and Recovery Strategies 08:47 Individualized Off-Season Plans 11:54 Reflecting on Past Seasons 14:48 The Role of a Coach in the Off-Season 17:55 Maintaining Fitness During Off-Season 21:10 Psychological Benefits of Off-Season Training 24:03 Conclusion and Final Thoughts KEYWORDS off-season training, athlete recovery, coaching, endurance sports, fitness maintenance, psychological benefits, training goals, individual plans, revitalization, athlete performance

In 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 diseases and environmental health. Maria is now pursuing her PhD in Interdisciplinary Health Sciences, at UTEP, studying the the effects of climate change, such as heat waves, on the expression of Heat Shock Proteins (HSP) 27 and 70 and their association with kidney injuries. She is currently a full-time faculty member at the Department of Biology at the El Paso Community College teaching Biology, Anatomy and Physiology courses as well as a guest lecturer at the Department of Public Health at UTEP teaching courses on statistics and public health evaluation. With a background in medicine and public health, Dr. Fuentes explains how these proteins function as cellular protectors during stress, their implications in kidney health, and the need for further research in understanding their roles in various pathophysiologies. The conversation explores links to exercise physiology and public health, emphasizing the importance of understanding the body's responses to stress and the potential for future research in this area. In this conversation, Dr. Maria Fuentes discusses the fascinating role of heat shock proteins (HSPs) in exercise physiology, muscle recovery, and their potential as biomarkers for kidney health. TAKEAWAYS - Heat shock proteins are essential for protein folding and function. - Cellular stress can activate heat shock proteins, not just exercise! - Heat shock proteins play a protective role in cellular integrity. - The immune response can be activated by heat shock proteins in circulation. - Increased expression of heat shock proteins help the body adapt to future stresses. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Heat Shock Proteins 04:58 Dr. Fuentes' Journey in Medicine and Research 09:52 Understanding Heat Shock Proteins 19:46 The Role of Heat Shock Proteins in Cellular Stress 30:07 Heat Shock Proteins and Immune Response 35:12 Pathophysiology and Future Research Directions 37:54 Exploring the Fascination of Heat Shock Proteins 39:15 The Role of Heat Shock Proteins in Exercise 42:07 Understanding Heat Shock Proteins and Muscle Recovery 45:00 Heat Shock Proteins and Mitochondrial Function 52:54 Heat Shock Proteins as Biomarkers for Kidney Health 58:49 Thermal Regulation and Adaptation to Heat 01:10:04 Key Takeaways on Heat Shock Proteins and Exercise KEYWORDS heat shock proteins, exercise physiology, cellular stress, immune response, kidney health, metabolic syndrome, public health, research, endurance athletes, protein folding, heat shock proteins, exercise physiology, muscle recovery, mitochondrial function, biomarkers, kidney health, thermal regulation, stress response, endurance training, health and wellness

In 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 performance during exercise. 4) Training in specific conditions can help athletes adapt to different environments. 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 01:04 Understanding Cardiac Drift and Decoupling 10:31 Physiological Mechanisms Behind Cardiac Drift 19:08 Practical Applications and Training Strategies 24:09 Conclusion and Future Topics KEYWORDS cardiac drift, physiological decoupling, endurance training, heart rate metrics, exercise physiology, VO2 max, hydration, heat tolerance, performance optimization, fitness

In 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, discipline, and the role of rituals in managing stress and enhancing performance. We emphasize the need for consistency, discipline, and smart decision-making in training and racing. TAKEAWAYS - Successful endurance athletes often follow a disciplined training plan. - Balancing stress and recovery is crucial for endurance athletes. - Consistency in training is the key to success. - Athletes must arrive at the start line healthy. - Making in-the-moment decisions can impact race outcomes. Experience helps athletes make better decisions during races. 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 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Endurance Success 13:11 Kona World Championships Recap 19:45 Athlete Performance Insights 35:03 Cooling Strategies for Endurance Athletes 36:24 Heat Training and Performance 38:47 Principles of Success in Endurance Events 39:55 Defining Success in Endurance Sports 42:31 Key Characteristics of Successful Athletes 44:42 Making In-the-Moment Decisions 46:12 The Importance of Experience in Racing 48:05 Sticking to a Race Plan 51:41 Adapting to Race Conditions 54:22 The Role of Discipline in Training 57:02 Smart Decisions Leading Up to Race Day 01:00:27 Consistency and Discipline for Success 01:03:51 Basic Principles of Endurance Success KEYWORDS endurance athletes, Kona, Ironman, performance, physiology, coaching, training, success, cooling strategies, athlete insights, heat training, endurance events, athlete success, race strategy, training discipline, performance, Ironman, decision making, pacing, consistency

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 for performance. TAKEAWAYS - Durability is defined as the ability to maintain performance during prolonged exercise. - Recovery ability refers to maintaining performance over consecutive days of training or competition. - Standardizing testing conditions is crucial for accurate durability assessments. - Maintaining glycogen levels is vital to prevent muscle fatigue during prolonged exercise. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Gabriele on Instagram - https://www.instagram.com/knowledgeiswatt OR go subscribe to his substack - https://knowledgeiswatt.substack.com/?fbclid=PAZXh0bgNhZW0CMTEAAablbGSwrFjiWnk6TMrQs5Y1qRhpmA-qiDa3v8VqW_99CS1aBs0rysr07Sg_aem_OfhqsRgkHOc4XPwpcqZNKg Interested in learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Durability and Endurance Performance 02:58 Understanding Durability: Definitions and Importance 05:49 The Role of Recovery in Endurance Sports 09:06 Measuring Durability: Methods and Protocols 11:56 Factors Influencing Durability in Athletes 15:12 The Relationship Between Carbohydrate Availability and Performance 18:04 Fatigue Mechanisms and Muscle Glycogen 20:55 Practical Applications for Coaches and Athletes 39:42 Optimizing Fuel Sources for Endurance Performance 42:05 The Balance of Carbohydrates and Fat Oxidation 44:54 Training Strategies for Enhanced Fat Oxidation 48:41 The Role of Volume in Durability Training 51:02 Carbohydrate Intake and Performance 55:49 The Debate on Carbohydrate Thresholds 01:01:01 Recovery and Inflammation: The Role of Carbohydrates 01:05:40 Future Directions in Carbohydrate Research 01:11:13 Durability Training: High Volume vs. High Intensity 01:17:56 Conclusion and Practical Applications KEYWORDS durability, endurance performance, recovery, exercise physiology, carbohydrate availability, fatigue resistance, sports science, physiological testing, coaching, athletic performance, endurance performance, fat oxidation, carbohydrate intake, training strategies, durability, sports science, mitochondrial function, recovery, exercise physiology, nutrition