Critical Oxygen

In 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. The discussion emphasizes the need for an evidence-based and individualized approach to training and recovery. More about Laura: Laura Norris strives to bring evidence-based training to recreational runners. She has a Master of Science in Applied Exercise Physiology, with a concentration in Sport Nutrition. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. In her 7+ years of coaching, she's coached over 450 runners, from first-time racers to Boston Qualifiers and podium finishers. She is a co-host of the Tread Lightly podcast and creates content for recreational runners on both her website and Instagram (Laura Norris Running). She lives in Colorado with her husband, daughter, and two dogs.  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/lauranorrisrunning/ Check out her podcast - https://open.spotify.com/show/1d3Hudabg7bGdI1mrZGFyM?si=410d235453f8486eInterested in learning more (courses, education, testing, etc)? Check out the critical oxygen website - https://www.criticaloxygen.com/ TAKEAWAYS 1) Learning how to translate scientific research into practical coaching and training applications is key to advanced coaching. 2) There are challenges when interpreting research for recreational athletes (does the research pertain to the individual you are coaching). 3) More research is needed with female participants to help understand differences in male and female physiology. 4) Tapering needs to be individualized based on athlete response. 5) It's important to maintain frequency and intensity during a disciplined taper for optimal performance. 6) Tapering involves a deliberate reduction in training volume while maintaining relative intensity to allow for recovery and optimal performance. CHAPTERS 00:00 Introduction to Translating Science to Coaching 08:59 Challenges of Research Interpretation for Recreational Athletes 16:26 The Gender Gap in Exercise Physiology Research 31:32 Principles of Disciplined Tapering Strategies 32:01 Principles of Tapering and Recovery 38:33 Carbohydrate Loading and Performance 52:35 The Role of Cold Therapy in Recovery 58:37 Individualized Coaching and Training KEYWORDS exercise physiology, coaching, research interpretation, tapering, cold contrast therapy, gender gap, marathon tapering, recreational athletes, training, tapering, recovery, sports science, carbohydrate loading, cold therapy, individualized coaching, evidence-based approach

In 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 sleep and recovery habits, but should be integrated with other training data and not relied upon as the sole metric for decision-making. - Paying attention to context and isolating variables is crucial for accurately interpreting training data and making informed decisions. - The limitations of tools like HRV and the need for a holistic approach to training and performance monitoring are important considerations for athletes and coaches. 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 01:08 How to Use Heart Rate Variability (HRV) for Training 03:02 Dave's Experience with HRV and Whoop Strap 05:42 Measuring HRV: Night vs. Morning 07:06 Stress Bucket Analogy and HRV 08:58 Factors Affecting HRV Readings 11:02 Importance of Consistent HRV Measurement Timing 13:10 Limitations and Misuse of HRV Data 14:00 HRV as an Indicator of Training Readiness 15:31 Practical Advice on Using HRV Data 17:01 Personal Experiences with HRV and Its Effects KEYWORDS heart rate variability, HRV, training, wearables, recovery, sleep habits, physiological testing, endurance athletes, training forums, lactate, stress bucket, physiological response, data monitoring, training load, performance, stress management

In 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 coaches. TAKEAWAYS - AI is a powerful tool in the endurance space, but it is only as good as the data set it is trained on. - AI can be helpful in finding deviations and patterns in training and performance, but it is important to consider the quality of the inputs. - AI is particularly useful in areas like legal research and medical research, where it can process and analyze large amounts of data. - The goal of training is to get as close as possible to your potential, and AI can be a valuable tool in achieving that goal. AI can provide guidance and recommendations based on data, but it should not replace human expertise and intuition in training and coaching. 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? 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 David on Instagram - https://www.instagram.com/dmehlo/ Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com CHAPTERS 00:00 Introduction and the Problem with AI in Training 10:02 AI in Other Fields: Legal Research and Medical Research 31:17 The Limitations of AI in Training and Coaching 46:51 AI as a Support System for Athletes' Training 53:31 AI as a Tool, Not a Panacea KEYWORDS artificial intelligence, endurance space, training, racing, data quality, limitations, patterns, performance, AI, training, coaching, data, limitations, challenges, tools, expertise, intuition, critical thinking

In 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 proper hydration and the potential risks of exercising in hot and humid conditions. TAKEAWAYS - Heat stress is one of the most challenging things to overcome during racing, but it can be mitigated through proper heat exposure and acclimation prior to a race. - Heat training can confer massive benefits to an athlete's ability to race in the heat, including increased plasma volume, improved sweat rate, and increased hemoglobin content. - Starting the heat acclimation process early is recommended, as it allows for a gradual adaptation and reduces the risk of overexposure to heat stress. - Exercising in hot and humid conditions without proper acclimation can lead to increased stress on the body, decreased nutrient absorption, and potential breakdowns. Balancing heat stress with other training stresses is crucial for optimal performance. 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/ CHAPTERS 00:00 Introduction and Overview 06:43 Physiological Changes During Exercise in the Heat 27:34 Starting Heat Acclimation Early 39:18 Hydration and Heat Acclimation 45:48 Gradual Progression and Monitoring of Heat Exposure 56:01 Transitioning to Active Exercise-Based Heat Stress KEYWORDS heat acclimation, racing in hot environments, physiological challenges, plasma volume, hemoglobin content, sweat rate, hydration, risks, heat acclimation, athletes, heat stress, passive heat exposure, hot tubs, saunas, temperature, duration, progression, monitoring, hydration, active heat stress, taper period

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, this conversation highlights the significance of understanding economy and efficiency in optimizing endurance performance. TAKEWAYS - Economy is the amount of oxygen or energy used for a given exercise intensity, while efficiency is the ratio between mechanical energy output and metabolic energy input. - Shoes can significantly impact running economy, with prototype shoes showing a 2-6% improvement in economy. - Measuring economy and efficiency requires indirect calorimetry, which measures oxygen consumption and carbon dioxide production. - Heart rate response to exercise intensities can be used as an estimate of economy when direct measurement is not available. - Breathing mechanics can impact running economy, but the body generally chooses the most metabolically optimal path for breathing during exercise. - Respiratory muscle training may have benefits, but there is limited research on its effectiveness. More about Dr. Shalaya Kipp Shalaya earned her PhD from the University of British Columbia in the field of Kinesiology where her research focused on breathing mechanics during exercise with a specific interest in sex differences and aging. Prior to her doctoral studies, Shalaya completed her master’s degree in Integrative Physiology from the University of Colorado Boulder where she focused on the biomechanics and energetics of human running, including the initial studies on Nike’s 4% Vapor Fly super shoe. Shalaya has a background as a competitive runner, specializing in the 3000m steeplechase. She is an NCAA champion, and 9 time All-American. Shalaya has represented the United States at the World Championships and Olympic Games (2012). Currently Shalaya enjoys stroller runs with her 9-month-old daughter and 2.5-year-old son. 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 Shalaya on Instagram - https://www.instagram.com/shalayakipp/ Or go check out her research articles - https://scholar.google.com/citations?user=Ynw3CTEAAAAJ&hl=en CHAPTERS 00:00 Introduction and Background 11:11 The Impact of Shoes on Running Economy 25:11 Estimating Economy Using Heart Rate 32:14 The Significance of Economy and Efficiency in Endurance Performance 44:01 The Relationship Between Tidal Volume and Ventilation 53:42 Breathing Mechanics and Placebo Studies 01:02:06 Improving Breathing Mechanics KEYWORDS exercise economy, efficiency, breathing mechanics, oxygen cost of breathing, running, cycling, shoes, sex differences, physiology, steeplechase, energy recycling, endurance performance, breathing mechanics, running economy, turbulent flow, ventilation, cyclists, runners, respiratory muscle training, placebo effect, men, women, cost of breathing, estrogen, plyometrics, strength training, hills, speed work intervals

In 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 of oxygen use in the mitochondria lactate accumulation in the blood is higher. - Lactate does not cause fatigue and actually serves as a beneficial fuel for the body. - Lactate measurements require repeated testing and understanding of individual responses. 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 and Overview 06:41 The Role of Lactate as a Fuel Source 24:54 The Norwegian Method and Lactate Threshold 30:40 Conclusions KEYWORDS lactate, fatigue, physiology, misconceptions, lactate threshold, lactate production, lactate consumption, lactate buffering, lactate tolerance, lactate shuttle, Norwegian method, interval training

In 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 the ability to pivot and adapt in order to overcome challenges. We also emphasize the importance of mental flexibility and positive self-talk in achieving resilience and success. About Neal: Neal Palles is a licensed clinical social worker with dual training as a psychotherapist and mental performance coach. Neal lives and works in Longmont, Colorado just outside of Boulder. As a therapist he specializes in providing therapy to athletes who may be struggling with a range of life issues from anxiety, to depression, managing life stresses such as work and school as well as athlete specific issues surrounding injury, change in career, as well as struggles with coach and team dynamics.   As a mental performance coach he seeks to help athletes elevate and enhance performance through the development of psychological skills as well as to help athletes overcome psychological challenges specific to sport and competition. Neal works with a range of athletes in different sports but has a strong affinity to endurance and mountain sports. Neal is an accomplished marathoner and ultra endurance athlete and can often be found running and biking around Leadville, Colorado in the summer. TAKEAWAYS - Fear and anxiety are normal and serve to protect athletes, but it's important to develop mental flexibility to overcome them. - Mental health and mental performance are interconnected, and optimizing mental performance in endurance sports can translate to other aspects of life. - Psychotherapy and mental performance coaching can help athletes overcome psychological challenges and enhance their performance. 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 Neal on Instagram - https://www.instagram.com/nealpalles/ Or visit his website - https://coloradopsychotherapyandsport.com/ CHAPTERS 00:00 Introduction and the Role of Fear and Anxiety 13:23 The Connection Between Mental Health and Performance 34:23 Embracing Fear and Discomfort 41:36 The Power of Adaptability 50:34 Continual Growth and Development 01:02:12 Observing Thoughts and Self-Talk KEYWORDS mental flexibility, endurance athletes, fear, anxiety, mental health, mental performance, psychotherapy, sport, resilience, imagery, self-talk, fear, discomfort, growth, success, anxiety, self-protection, perfectionism, imperfection, failure, self-awareness, pivot, adapt, mental flexibility, positive self-talk, resilience

In 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, measure progress, and make adjustments to training and nutrition plans. It is a valuable tool for anyone looking to improve their fitness and health. TAKEAWAYS - Physiological testing is beneficial for both health, wellness, and sport performance - It provides guidance for training intensities and helps track adaptations - Testing can determine VO2 max, thresholds, and metabolic health, which can guide training and nutrition strategies. - Repeat tests over time to track progress and minimize errors. 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/ CHAPTERS 00:00 Introduction to Physiological Testing 06:26 Understanding Performance with Physiological Testing 28:23 The Value of Physiological Testing 35:19 Understanding Substrate Testing 41:26 The Benefits of Polarized Training 48:36 Making Testing More Accessible KEYWORDS physiological testing, health, wellness, sport performance, training intensities, adaptations, individualized intensity zoning, performance improvements, training efficiency, credibility, race pace efforts, substrate utilization, protocol, repeated testing, physiological testing, VO2 max, thresholds, metabolic health, training, nutrition, performance, wellness, health, longevity

In 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 activity. Overall, the conversation emphasizes the importance of understanding and optimizing our physiology for better health and performance. More about Brian: Brian is an innovator and pioneer in developing and applying custom protocols to optimize human health and performance. His work harnesses and integrates respiratory (breathing), movement, strength & conditioning, and endurance-based training approaches to elicit unprecedented positive results. His protocols and programs have been used to accelerate and raise mental and physical performance in world-class Olympic and professional athletes, first responders, musicians, actors, top executives, elite military operators, the tactical firearms community, prisoners in institutions, and the health of people suffering from chronic and pathological issues. TAKEAWAYS - Proper breathing techniques can have a significant impact on physiology and human performance. - Breathing affects various physiological systems, including the nervous system, oxygen utilization, and acid-base balance. - Monitoring and controlling breathing patterns can help optimize endurance, reduce stress, and improve overall well-being. - Breathing through the nose and maintaining a relaxed, controlled breath can promote parasympathetic tone and enhance recovery. 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 Brian on Instagram - https://www.instagram.com/_brianmackenzie/ Or visit his website - https://shiftadapt.com/ CHAPTERS 00:00 Introduction and Background 09:04 From CrossFit Endurance to Respiratory Physiology 25:53 Monitoring Breathing for Optimal Performance 32:38 Transition Points in Breathing and Metabolism 39:04 Cleaning Up Limitations and Optimizing Performance 50:46 Understanding the Role of the Diaphragm in Breathing 01:05:42 The Importance of Flux and Flexibility in Physiology 01:13:27 Actionable Takeaways: Walking, Nasal Breathing, and Exploring KEYWORDS breathing, physiology, human performance, endurance, breath control, optimization, stress reduction, well-being, aerobic system, parasympathetic nervous system, mitochondrial function, breathing, nasal breathing, metabolic flexibility, stress, rest, walking, low-level activity, slow controlled breathing, stress reduction, physiology, health, performance

In 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 zones they bound is crucial for effective training. - Simple field tests, such as nose breathing or the talk test, can be used to estimate zone 2. - Iterative workouts or subjective efforts can help determine threshold and VO2 max zones. 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 and Purpose of Training Zones 06:17 Threshold and VO2 Max Zones: Iterative Workouts and Subjective Efforts KEYWORDS field tests, training zones, physiological thresholds, zone 2, threshold, VO2 max, nose breathing, talk test, iterative workouts, consistency