Critical Oxygen

In this episode of the Critical Oxygen podcast, Dave Schell and I discuss the merits and limitations of internal and external variables in endurance training. We explore metrics such as heart rate, lactate, ventilation variables, SMO2, speed, and power. We emphasize the importance of measuring both internal and external variables to understand your physiology and performance. We also discuss the role of perceived exertion and the need for calibration between subjective and objective measurements. Overall, we highlight the value of monitoring and tracking variables to optimize training and improve performance. TAKEAWAYS 1) Measuring both internal and external variables is important in understanding an athlete's physiology and performance. 2) Heart rate, power, and speed are essential metrics to monitor during training. 3) Internal variables provide insights into how the body is coping with exercise, while external variables indicate performance. 4) Calibration between subjective and objective measurements is crucial for accurate training. 5) Monitoring and tracking variables over time can help optimize training and improve 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/ CHAPTERS 00:00 Introduction and Overview 10:25 The Importance of Internal Variables in Understanding Adaptation and Change 23:45 Conclusion and Takeaways Keywords internal variables, external variables, endurance training, metrics, heart rate, lactate, ventilation variables, SMO2, speed, power, perceived exertion, calibration, physiology, performance

In this episode of the Critical Oxygen podcast, continuing guest host Aaron Geiser and I answer listener questions and discuss various topics related to endurance training. We cover the benefits and timing of cold water immersion, the duration of zone two training for masters athletes, and the role of genetics in performance for masters athletes. We emphasize the importance of individualized training, consistency, and progressive overload in improving endurance over time. In this episode, we discuss nutrition and recovery for aging athletes, important blood markers to track, and the best home test protocol for athletes with just a power meter and a heart rate monitor. TAKEAWAYS 1) Cold water immersion can have benefits for recovery and performance, but timing and context are important factors to consider. 2) Zone two training duration for masters athletes should be based on individual factors and training background, rather than age alone. 3) Fasting during zone two training may not be necessary, but ensuring adequate calorie intake throughout the day is important for performance and recovery. 4) Genetics may play a role in performance potential, but consistent training, nutrition, and stress management can help individuals reach their personal potential. 5) Aging athletes have different nutritional needs and should focus on increased protein, recovery, mobility work, stability work, and strength work. 6) The best home test protocol for athletes with just a power meter and a heart rate monitor is to do workouts that are close to zone two, threshold, and VO2 max, and measure power and heart rate over time. 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 01:31 Listener questions and answers 04:18 Experience with cold tub and ice baths 05:45 Factors to consider in cold water immersion 08:09 Timing and benefits of cold water immersion 10:21 Context and timing of cold water immersion 11:47 Training questions for masters athletes 12:19 Duration and fasting in zone two training 27:53 Improving endurance for masters athletes 28:51 Nutrition and Recovery for Aging Athletes 31:33 Important Blood Markers to Track 47:48 Best Home Test Protocol for Athletes

In this episode of the Critical Oxygen podcast, Dr. Robert Jacobs and I discuss the use of technology and artificial intelligence (AI) in endurance training. We explore the application of Moxy Monitor, a near-infrared spectroscopy device (NIRS), for physiological testing and monitoring. We cover topics such as the limitations of models and training plans, the use Moxy Monitor for coaches and athletes. We also touch on the recent controversies in college football and share our thoughts on the Michigan Football's National Championship performance. We discuss the benefits of indoor training, the challenges of FTP testing, and the future of physiological monitoring. The conversation concludes with a discussion on the role of coaches in the AI era and the importance of adaptability and human connection in the face of advancing technology. If you are interested in buying a Moxy you can get 5% off if you use the code OXPO at check out! TAKEAWAYS 1) Machine learning and artificial intelligence are being leveraged in the field of endurance training to optimize performance. 2) Moxy Monitor, a near-infrared spectroscopy device, can be used for physiological testing and monitoring during training. 3) The integration of Moxy Monitor with software platforms like FulGaz allows for real-time visualization of physiological data. 4) The use of AI in training plans, such as TriDot, can provide personalized and optimized training recommendations for athletes. AI and machine learning have the potential to optimize training by balancing stress and recovery. 5) Continuous physiological monitoring, such as SMO2 and metabolic devices, may offer more accurate and real-time data for training. 6) Coaches can focus on the interpersonal aspects of coaching, while AI technology handles training plan adjustments. Enjoy! Enjoying these podcasts? Don't forget to 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 testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com CHAPTERS 00:00 Introduction and Overview 01:44 Leveraging Machine Learning and Artificial Intelligence 03:37 Using Moxy Monitor for Physiological Testing 06:30 Customizing Testing for Different Athletes 07:27 Optimal Muscle Placement for Moxy Monitor 08:55 Integration of Moxy Monitor with FulGaz 09:52 Using Moxy Monitor for Pacing 10:48 Benefits of Moxy Monitor for Coaches 16:03 The Concept of Critical Power 17:31 Comparing Watt max and Blood Lactate Max 18:30 Using Moxy Monitor for VO2 Max Testing 21:22 Conversation about Michigan Football and the National Championship Game 34:29 Focus of the Endurance Exchange Conference 38:02 Advantages of Non-Invasive Monitoring with Moxy Monitor 39:27 The Role of AI in Endurance Training 51:12 TriDot's Training Plan Based on AI 55:29 The Power of Big Data in Training 56:49 Considerations and Limitations of AI 01:00:02 The Benefits of Indoor Training 01:03:23 The Validity of FTP Testing 01:04:49 The Potential of Continuous Monitoring 01:06:21 The Future of Physiological Monitoring 01:09:59 The Potential of Continuous Metabolic Monitoring 01:10:56 The Advancements in Monitoring Devices 01:18:31 The Training of Sled Dogs 01:20:19 The Potential of AI in Training Plans 01:21:49 Discussion of AI and it's use in life 01:30:45 Outro

In this episode of fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the benefits of heat training for overall endurance performance in hot, humid environments. We explain how heat training affects the body's physiology and the cardiovascular system. We also provide a heat training protocol and strategies for implementing heat training. We discuss the adaptations that occur from heat training, such as increased plasma volume and improved sweating. The limitations of heat training and the importance of proper hydration and iron levels are also addressed. We explore the potential benefits of extended heat training protocols and its impact on altitude performance. We conclude by emphasizing the importance of individualization and monitoring blood chemistry when engaging in heat training. TAKEAWAYS 1) Heat training can improve endurance performance in hot, humid environments. 2) Heat training increases plasma volume and improves sweating. 3) Proper hydration and iron levels are crucial for effective heat training. 4) Extended heat training protocols may have additional benefits and can be individualized. 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/ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 00:00 Introduction 01:00 The Benefits of Heat Training 06:13 Adaptations from Heat Training 07:42 Limitations of Heat Training 08:08 Heat Training Strategies 12:45 Extended Heat Training Protocols 20:27 Considerations for Heat Training 22:52 Takeaways and Conclusion

In this episode of the Critical Oxygen podcast, I am joined by Lee Throckmorton, founder and CEO of Kaizen Groundworks, to discuss tactical athlete preparation for individuals in public safety. We explore the importance of blending strength and endurance training for optimal performance in the tactical space. We also discuss the historical context of tactical athlete training and how it has shifted over time. The conversation highlights the need for a more generalized approach to training and the value of assessing and evaluating athletes to tailor their training programs. We emphasize the importance of individualized coaching, pushing lactate thresholds, and incorporating lower intensity training. The discussion also touches on stress management, sleep, and nutrition as crucial factors for overall well-being and performance. Takeaways 1) Blending strength and endurance training is crucial for optimal performance in the tactical space. 2) Assessing and evaluating athletes is important to tailor their training programs. 3) Pushing lactate thresholds can improve performance and safety in tactical environments. 4) Incorporating lower intensity training and focusing on recovery can enhance endurance and overall 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 Lee on Instagram - https://www.instagram.com/kaizengroundworks/ Check out his website - https://kaizengroundworks.com/ CHAPTERS 00:00 Introduction and Background 01:29 Getting into Public Service 05:41 Transition to Tactical Athlete Preparation 11:40 Historical Context of Tactical Athlete Training 15:00 Importance of Endurance for Tactical Athletes 25:36 Shift in Testing and Training for Tactical Athletes 35:53 Assessing and Evaluating Tactical Athletes 46:05 Using Physiological Metrics to Optimize Training 49:20 The Value of Information and Education for Tactical Athletes 49:51 Value of Public Safety 50:16 Collaboration with Other Departments 51:09 Individualized Coaching 52:06 Thresholds and Safety 53:00 Pushing Lactate Thresholds 54:25 Concurrent Training 55:19 Lower Intensity Training 56:44 Importance of Sleep and Nutrition 01:01:23 Stress Management 01:04:45 Mental Strength through Training

In this episode of the Critical Oxygen podcast, I am joined by Coach Aaron Geyser where we discuss how to stay healthy during training and the importance of consistency and recovery. We emphasize the need to prevent sickness by analyzing lifestyle factors and managing stress. If sickness does occur, we recommend taking a conservative approach to returning to training, focusing on easy workouts and monitoring heart rate and HRV. We also highlight the importance of making informed decisions and seeking input from coaches or trusted individuals. TAKEAWAYS 1) Consistency and recovery are key to maximizing athletic potential. 2) Preventing sickness involves analyzing lifestyle factors and managing stress. 3) When returning to training after sickness, start with easy workouts and monitor heart rate and HRV. 4) Make informed decisions and seek input from coaches or trusted individuals. 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 02:02 Importance of Consistency and Recovery 06:15 Preventing Sickness 10:24 Managing Stress and Fluctuations 19:35 Returning to Training After Sickness 25:18 Exercising While Sick 32:40 Making Informed Decisions 43:19 Tracking Heart Rate and HRV 48:57 Conclusion

Expert in heart rate variability (HRV), Marco Altini, discusses the significance of measuring HRV consistently, choosing accurate devices, focusing on stability over high values, and using HRV for stress management and training optimization. The podcast explores the fusion of technology and physiology, parallels between sports passion and physiology optimization, understanding HRV as a stress measure, interpreting HRV data for training decisions, balancing data and perception in training, using wearable devices for HRV monitoring, fluctuations in HRV post-exercise, and utilizing an app called HOV for training.

In this episode of the Critical Oxygen Podcast, I am joined again by Dave Schell for another episode of Fast Physiology. In this episode we discuss how to maximize performance and race in high altitude environments. We explore the effects of altitude on performance, individual variability in altitude response, and the reduction in maximal sustainable effort. We also discuss the duration of adaptation to altitude, the adjustment period at altitude, and marginal gains from altitude training. Practical approaches to altitude training, including intermittent exposure and the live high, train low method, are explored. We emphasize the importance of respecting altitude but not fearing it and provide race strategies for altitude. TAKEAWAYS 1) Altitude reduces oxygen availability, leading to a decrease in maximal sustainable effort and reductions to aerobic capacity. 2) Individuals vary in their response to altitude, with some being more sensitive to it than others. 3) Altitude training can result in marginal gains in performance, but the cost and time commitment may not be worth it for everyone. 4) Practical approaches to altitude training include spending time at altitude before a race and managing hydration and carbohydrate intake. 5) Race strategies for altitude include starting conservatively, using internal variables like heart rate, and trusting your fitness and training.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 Dave on Instagram - https://www.instagram.com/kaizenendurance/ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 00:00 Introduction 01:03 Why Discuss Altitude 04:20 Individual Variability in Altitude Response 05:17 Reduction in Max Sustainable Effort 06:15 Altitude's Impact on Physiology 07:14 Preparing for Altitude 08:13 Using Heart Rate as a Tool 09:09 Avoiding Going Too Hard 10:36 Duration of Adaptation to Altitude 11:31 Adjustment Period at Altitude 12:53 Maximal Hemoglobin Stimulation 14:18 Marginal Gains from Altitude Training 15:12 Practical Approaches to Altitude Training 18:35 Live High, Train Low 19:33 Altitude Tents and Dose-Dependent Exposure 20:28 Managing Altitude Before a Race 21:57 Respecting Altitude but Not Fearing It 22:52 Race Strategies for Altitude 23:47 Conclusion

In this episode of the Critical Oxygen podcast, Dr. Robert Jacobs and I discuss how our bodies adapt to exercise. We explore the various cellular disturbances that are sensed by specific sensors and translate into intracellular signaling cascades that drive adaptation. The key themes covered include the importance of stress and adaptation, the specificity of exercise adaptations, energetic and mechanical signals, redox balance, decreased partial pressure of oxygen, mechanical tension, and extracellular signals. This conversation explores the signaling effects of various molecules and stimuli on muscle adaptation and overall health. Primary papers of discussion - https://pubmed.ncbi.nlm.nih.gov/23395166/ https://pubmed.ncbi.nlm.nih.gov/36395350/ TAKEAWAYS 1) Exercise imposes stress on the body, which leads to adaptations. The type and intensity of exercise determine the specific adaptations that occur. 2) Energetic and mechanical signals, redox balance, decreased partial pressure of oxygen, and mechanical tension are important cellular disturbances that drive adaptation. 3) Extracellular signals, such as hormones and proteins, also play a role in the adaptation process. Myokines, cytokines, and adipokines play important roles in signaling within different tissues. 4) Heat may act as a signaling agent and contribute to muscle and cardiovascular adaptations. 5) Exercise is a transient stress that promotes muscle adaptation. Disturbing cellular sensors through exercise and other means is important for overall health. Enjoy! Enjoying these podcasts? Don't forget to 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 testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com CHAPTERS 00:00 Introduction 03:09 The Importance of Stress and Adaptation 10:10 Specificity of Exercise Adaptations 17:14 Energetic and Mechanical Signals 21:41 Redox Balance 25:28 Decreased Partial Pressure of Oxygen 31:26 Mechanical Tension 53:17 Extracellular Signals 56:39 Signaling Effects of Myokines and Cytokines 57:34 Heat as a Signaling Agent 58:28 Heat Shock Proteins as a Seventh Stimulus 59:32 Redundancy in Cellular Disturbances 01:00:30 The Importance of Redundancies in Human Robustness 01:01:25 Insulin Signaling and Non-Redundant Hormones 01:02:40 Exercise as a Transient Stress 01:03:30 Disturbing Cellular Sensors for Health

In this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss the importance of recovery days and down weeks in training. We emphasize the need for individualized approaches and the importance of listening to your body. We also discuss the impact of motivation on performance and the dangers of pushing through lack of motivation. The conversation highlights the benefits of flexibility in training and the importance of adjusting workouts based on athlete response. Overall, the episode provides valuable insights into optimizing training and recovery for athletes. TAKEAWAYS 1) Recovery days and down weeks are important for optimizing training and performance. 2) Individualized approaches are crucial in determining the timing and implementation of recovery days. 3) Listening to your body and recognizing signs of fatigue and lack of motivation are key in making adjustments to training. 4) Flexibility in routines and workouts can help prevent burnout and improve motivation. 5) Comparing workouts and evaluating progress can provide valuable insights into training effectiveness. Enjoy! Enjoying these podcasts? Don't forget to 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 Setting the Context 01:02 Defining Recovery Days and Down Weeks 02:24 Factors to Consider in Implementing Down Weeks 03:16 Monitoring Athlete Fatigue and Wellness 04:42 The Importance of Individualized Approaches 05:42 Evaluating Progression and Motivation 08:05 The Impact of Motivation on Performance 09:27 Recognizing the Signs of Overtraining 10:24 The Dangers of Pushing Through Lack of Motivation 11:42 The Importance of Flexibility in Training 12:11 The Role of Consistency and Specificity 13:40 Making Adjustments Based on Athlete Response 15:33 The Benefits of Changing Workouts 17:22 Managing Training During Stressful Periods 18:46 The Importance of Flexibility in Routines 19:44 Adapting Training During Life Fluctuations 20:39 The Benefits of Recovery Days and Cold Plunges 21:35 The Timing and Implementation of Recovery Days 26:26 Implementing Rest Days for Triathletes 27:01 The Importance of Recovery Days for Athletes 28:24 Adjusting Rest Days Based on Athlete Needs 29:34 The Importance of Individualized Approaches 30:04 Making Decisions Based on Athlete Response 32:28 The Importance of Listening to Your Body 33:28 The Benefits of Comparing Workouts 35:30 The Importance of Long-Term Progression 36:22 Avoiding the Pitfalls of Overdoing Workouts 37:49 The Benefits of a Positive Trajectory 39:17 The Importance of Progression and Recovery 41:38 The Value of Evaluating Workouts 43:35 The Importance of Individualized Approaches 44:33 The Challenges of Implementing Down Weeks 46:52 The Benefits of Adjusting Workouts in the Moment 48:17 The Importance of Trial and Error in Training 49:17 The Role of Listening to Your Body 52:13 Understanding the Purpose of Workouts 53:12 Finding Guidance in Workouts 54:05 Engaging with the Audience 54:29 Upcoming Opportunities and Services