Critical Oxygen

In 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 individualized based on an athlete's specific needs and goals. - Low-carb diets may not be suitable for all endurance athletes, and carbohydrate intake should be tailored to the intensity and duration of the exercise. - Proper nutrition plays a crucial role in preventing GI distress and improving race performance. Finding the right carbohydrate intake is crucial for endurance athletes, but it is a highly individualized process that requires experimentation. - Carbohydrate intake on the bike and run should be adjusted based on the differences in movement and GI distress potential. CHAPTERS 00:00 Introduction 02:16 The Importance of Individualized Nutrition 05:30 Optimizing Performance with the Right Fuel at the Right Time 09:40 Dispelling Misconceptions about Low-Carb Diets and properly fueling 14:53 Preventing GI Distress and Improving Race Performance through Nutrition 30:28 Finding the Right Carbohydrate Intake 32:20 Don't Blindly Follow Studies and Marketing Claims 33:43 Experimenting with Different Nutritional Supplements 35:08 Consider Flavor and Simplicity in Nutrition Products 39:27 Stick with What Works for You 45:19 Optimal Carbohydrate Intake for Exercise Intensity 48:16 Avoid Hyper Optimization of Carbohydrate Intake 57:21 Managing Carbohydrate Intake for Longer Races KEYWORDS individualized nutrition, endurance athletes, right fuel right time, carbohydrates, GI distress, race performance, carbohydrate intake, endurance athletes, individual experimentation, absorption, GI distress, fueling

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 in the muscle. Overall, NIRS is a valuable tool for monitoring and optimizing training performance. TAKEAWAYS - Oxygen is crucial for energy production through ATP synthesis in the body. - The phosphagen, glycolytic, and mitochondrial oxidative phosphorylation systems are the three main energy systems involved in exercise. - Near-infrared spectroscopy (NIRS) devices like Moxy Monitor can measure oxygen dynamics in the muscle and provide insights into an athlete's performance. - Near-infrared spectroscopy (NIRS) measures oxygenation levels in muscles and can be used to determine steady state and critical power or even functional threshold power (FTP). - NIRS provides real-time feedback on oxygen supply and demand, allowing athletes to adjust their training intensity accordingly. 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 learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 07:10 The Importance of Oxygen and Energy Production 19:31 The Three Energy Systems in Exercise 25:20 The Role of Lactate as an Intermediary 38:26 Measuring Oxygen Dynamics with NIRS 42:19 How NIRS Works 43:41 The Importance of Oxygenation and the Role of NIRS 45:08 Understanding Muscle Oxygenation and NIRS Measurements 46:03 Using NIRS to Measure Oxygen Supply and Demand 47:23 Interpreting NIRS Readings and Muscle Oxygenation Levels 48:20 The Relationship Between NIRS and Oxygen Delivery 51:22 The Significance of Steady State in Exercise Physiology 52:49 The Importance of Maximal Sustainable Exercise Rate 56:07 The Relationship Between Oxygenation and Lactate Production 59:44 Comparing NIRS and Lactate as Performance Metrics 01:04:19 Using NIRS to Determine Training Zones and Thresholds 01:08:04 The Benefits of NIRS for Training Optimization 01:19:24 Triangulating Data Sources for Informed Training Decisions KEYWORDS oxygen, near-infrared spectroscopy, NIRS, energy systems, ATP synthesis, phosphagen system, glycolytic system, oxidative mitochondrial system, lactate, near-infrared spectroscopy, NIRS, oxygenation, energy systems, lactate production, muscle fatigue, steady state, critical power, training intensity, monitoring, optimization

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

In 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 your nutrition plan during training and stick to what works for you on race day. - Tailor your training to the specific demands of the race course. - Consider heat training to prepare for hot and humid race conditions. - Be cautious when racing at elevation and consider heat acclimation protocols. - Avoid trying anything new on race day to minimize the risk of complications. CHAPTERS 00:00 Introduction 01:21 Training and Testing 04:15 The Challenges of FTP Tests 06:00 Training Outdoors: Uphills and Downhills 09:09 Maintaining Fitness When Training Outside 12:17 Preparing for Race Day 14:40 The Importance of Having a Plan for Race Day 17:19 Training and Nutrition Strategies for Race Day 21:31 The Benefits and Challenges of Heat Training 25:24 Navigating the Demands of Racing at Elevation 28:45 Avoiding Complications: Don't Try Anything New on Race Day 31:04 Learning from Past Mistakes: Improving Future Race Performances 38:29 Controlling Variables for a Successful Race 45:22 Creating a Checklist for Race Day 47:23 Avoiding Nutrition Changes on Race Day 53:17 The Importance of Practicing Race-Day Nutrition 54:46 Excitement for Upcoming Sporting Events KEYWORDS race day, plan, nutrition, training, race course, heat training, elevation, mistakes, race preparation, race execution, race-day nutrition, training habits, familiarizing with the race course, checklist, fresh socks, controlling variables, switching up nutrition, Tour de France

In 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 robust and resilient body. Strength training is beneficial for endurance athletes as it not only promotes muscle growth but also improves neuromuscular effects and overall strength. TAKEAWAYS - Strength training for endurance athletes can improve running economy, musculotendinous unit stiffness, and neuromuscular efficiency. - Combining specific and general training can build a robust and resilient body for long-term athletic performance and overall health. Strength training offers benefits beyond muscle growth for endurance athletes. - Consistency and gradual progression are important to avoid injuries and achieve long-term success. - Plyometric exercises and strength training principles can be tailored to the specific needs of different endurance sports. More about Andrew: Andrew Brown is a doctor of physical therapy who has work in a variety of rehabilitation and performance contexts including sports -orthopedic rehabilitation, private, group, high school, Division II collegiate, and tactical populations. Andrew’s combined experiences in sport performance, wellness coaching, and rehabilitation have led him to adopt a holistically minded approach to physical therapy and performance programming that takes each individuals personal factors and goals into account when developing a program. You can find him on instagram at https://www.instagram.com/northcoaststrength Or at https://www.northcoaststrength.com/ If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Want to learn more physiology, check out my blog, and courses - https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction and the Importance of Timing Plyometrics 12:30 Benefits and Challenges of Strength Training for Endurance Athletes 21:57 Managing Load and Progression in Strength Training 28:35 The Concept of Hybrid Training and Long-Term Athletic Development 32:45 The Interference Effect and the Importance of Minimal Effective Dosing 34:35 Dispelling Myths: Strength Training and Endurance Athletes 35:29 The Benefits of Strength Training 37:24 Consistency and Long-Term Success 38:19 The Importance of Hybrid Training 43:06 Managing Intensity and Volume 46:30 The Ramifications of Doing Nothing 54:34 Building Resilience and Longevity 01:02:12 Tailoring Strength Training for Different Endurance Sports KEYWORDS strength training, endurance athletes, running economy, musculotendinous unit stiffness, neuromuscular efficiency, athleticism, longevity, intensity, volume, load, progression, form, balance, specific training, general training, robust, resilient, strength training, endurance athletes, muscle growth, neuromuscular effects, robustness, long-term health, performance, consistency, gradual progression, hybrid training, plyometric exercises, resilience, volume accumulation, longevity

In 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 should be tailored to each individual's needs. TAKEAWAYS 1) The purpose of a cool down is to bring the body back to homeostasis and the resting state as quickly as possible. 2) A cool down helps facilitate the removal of waste products and the delivery of nutrients to the muscles. 3) Recovery workouts, such as recovery runs or rides, can be beneficial for facilitating nutrient delivery and aiding in muscle recovery. 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 00:58 The Importance of Cooling Down 02:24 Debunking Misconceptions About Cooling Down 09:31 Facilitating Nutrient Delivery and Muscle Recovery 13:19 The Purpose of Recovery Workouts 16:37 Tailoring Cool Down and Recovery Workouts 20:51 Conclusion KEYWORDS cooling down, recovery workout, misconceptions, homeostasis, nutrient delivery

In 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 accumulating time at specific intensities for optimal performance. This conversation explores the importance of heart rate variability (HRV) for training and making adjustments to training plans. We emphasize the need to monitor HRV to ensure a balance between stress and recovery. We also discuss the difference between specific workouts and spike workouts, highlighting the importance of pushing boundaries while still maintaining adequate recovery. We conclude by providing examples of early phase specific workouts and the importance of adjusting intervals and rest periods based on individual capabilities. TAKEAWAYS 1) The general preparatory phase is important for building volume and addressing specific training and physiological weaknesses. 2) When transitioning to the specific phase, it is important to slow down easy work and reduce volume to allow for adaptation and recovery from the harder work of specific workouts. 3) Specific workouts for running and cycling should focus on race pace efforts. 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 04:00 The General Preparatory Phase of Training 05:06 Transitioning to the Specific Phase of Training 06:30 Specific Workouts for Running and Cycling 10:05 Managing Volume and Intensity in the Specific Phase 11:32 Individual Variations in Training Response 13:28 Importance of Slowing Down and Reducing Volume 16:07 Considering Individual Recovery and Nutrition 19:06 VO2 Max Intervals in the General Phase 21:48 Individualized Approaches to Training 22:28 Balancing Intensity and Recovery 26:09 Adapting Training Plans for Individual Athletes 27:35 The Importance of Consistency and Progression 29:29 Flexibility in Training Approaches 32:01 Accumulating Time at Specific Intensities 33:38 The Importance of HRV for Training 36:13 Using HRV to Make Training Adjustments 37:23 Morning vs Nighttime HRV Measurements 38:22 Monitoring HRV to Assess Coping with Stress 40:16 Specific Workouts vs Spike Workouts 44:19 Learning from Failed Workouts 46:15 Understanding the Body's Response to Workouts 49:20 Safe Environment for Testing Limits 54:13 Examples of Early Phase Specific Workouts 58:43 Adjusting Intervals and Rest Periods

In 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 also touches on the philosophy of training, the importance of easy runs, and the impact of training load on long-term health and performance. More about Kat: Kat (otherwise known as Runwithkat_dpt on Instagram) is a physical therapist that specializes in working with runners as well as a certified running coach, and Certified NASM personal trainer. Kat strives to make a difference in runners’ lives by helping runners achieve goals they didn't think was once possible while keeping them healthy in the process. Kat believes in utilizing an individualized and holistic approach when working with runners. She is passionate about sharing her love for running to inspire others to feel confident to take on new challenges. 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 Laura on Instagram - https://www.instagram.com/runwithkat_dpt/ Check out her podcast - https://open.spotify.com/show/6uxvbNu8EvCacL5GFNqAzV?si=c53c6841b1ee4e52 Interested in learning more (courses, education, testing, etc)? Check out the critical oxygen website - https://www.criticaloxygen.com/ TAKEAWAYS 1) When individualizing training consider factors such as accumulated time on the feet, personal goals, past history, and other areas of life stress. 2) Using acute to chronic workload ratio can help to predict the chance of injury and promote adaptation. 3) For runners, a conservative approach to training, focusing on easy runs and recovery, is essential for long-term health and performance. With limited higher intensity work. 4) RPE (Rate of Perceived Exertion) is a valuable tool for guiding effort and ensuring appropriate training intensity. CHAPTERS 00:00 Introduction to Running Volume and Training Load 09:56 Understanding Training Volume and Load Management 15:10 The Role of Acute to Chronic Workload Ratio 29:40 The Importance of Individualized Training 40:16 The Role of RPE and Recovery in Training 47:17 Challenges of Ego and Mindset in Training 53:24 Philosophy of Training: Easy Runs and Long-Term Health 56:46 Managing Training Load and Volume for Success KEYWORDS running volume, training load, individualization, progression, intensity, acute to chronic workload ratio, duration, mileage, client needs, stressors, individualized training, volume, intensity, recovery, adaptation, conservative approach, RPE, ego, mindset, easy runs, training load, long-term health, performance

In 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 athlete. TAKEAWAYS - A warmup is not just about getting physically warm, but also mentally prepared for the workout or race. - During a warmup, there is increased blood flow to the muscles and the release of stress hormones. - Individualizing the warmup is important to find what works best for each athlete. 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/ CHAPTERS 00:00 Introduction 01:16 The Underestimated Importance of a Warmup 02:10 Individualizing the Warmup 05:02 Physiological Changes During a Warmup 09:12 The Purpose of a Warmup 14:03 Optimizing the Warmup 19:15 The Psychological Component of a Warmup 22:07 Conclusion KEYWORDS warmup, physiology, cardiovascular system, muscle oxygenation, oxygen delivery, oxygen utilization, metabolites, acidification, enzymatic activity, psychological component

Experienced coach Aaron Geiser discusses transition to race-specific phase with threshold training. Emphasis on individualized training, ratios, and athlete adaptation. Difference between threshold and VO2 max work. Progression tailored to athlete response and adaptation for optimal results.