Critical Oxygen

In this episode of the Critical Oxygen podcast, I am joined again by Coach Michelle Simmons where we discuss the importance of breathing and how it affects physiology and performance. Michelle shares her personal experience of using breathwork to manage anxiety and improve athletic performance. We emphasize the significance of diaphragmatic breathing and its impact on posture, mindset, and oxygen delivery. The conversation also touches on the limitations of breathing incorrectly and the benefits of practicing breath control during high-intensity efforts. We highlight the need for athletes to be aware of their breathing and its potential to optimize performance. I share my personal experience of switching from mouth breathing to nose breathing during low intensity training. While there is limited scientific research on the topic, we speculate that nose breathing may stimulate the vagus nerve and activate the parasympathetic nervous system, leading to a more relaxed state and better performance. They also discuss the adaptability of the pulmonary system and the need for further research in this area. More about Michelle in her words: Personally: I did my first triathlon in 1995! Fell in love with it immediately. I continued to race for ~25 years. I rarely race anymore but I still train bc I enjoy it and want to be healthy and fit enough to train with my athletes at times. In my time, I did 18x Ironmans, including 4x in Kona. Professionally: I started coaching a few friends in 2008. I took every opportunity to learn (still do!) and my coaching business grew to the point where I’ve been doing it full time for the last 15 years. I am the founder and Head Coach at TeamBSC Triathlon. I work with amateurs of all ages and abilities- some beginners and others who ultimately qualify for the World Champs! I’m actively involved in supporting endurance sports on Oahu. I coach Kailua Masters Swim team, lead a local monthly Girls Ride, and am a board member for Aloha State Bike Racing Association. Sometimes I present educational workshops for local athletes. TAKEAWAYS 1) Breathing plays a crucial role in physiology and performance, and conscious control of breath can help optimize performance. 2) Diaphragmatic breathing, which involves expanding the rib cage and breathing low and slow, can improve posture, mindset, and oxygen delivery. 3) Practicing breath control during high-intensity efforts can help athletes stay calm, focused, and optimize oxygen utilization. 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 Michelle on Instagram - https://www.instagram.com/mama_simmons_/ Or visit her website - https://www.michellesimmonscoaching.com/ CHAPTERS 00:00 Introduction and the Impact of Breathing on Physiology and Performance 21:51 The Power of Diaphragmatic Breathing 32:37 Practicing Breath Control During High-Intensity Efforts 47:16 The Role of Breathing in Performance 56:24 Exploring Different Breathing Patterns 01:06:58 The Importance of Gas Exchange and Optimal Breathing KEYWORDS breathing, physiology, performance, breathwork, anxiety, diaphragmatic breathing, posture, mindset, oxygen delivery, high-intensity efforts, breathing, nose breathing, mouth breathing, performance, recovery, efficiency, vagus nerve, parasympathetic nervous system, pulmonary system, research

Endurance coach Aaron Geiser and the host delve into strength training for athletes, adjusting training zones for running vs. cycling, choosing reputable labs for testing, developing FTP with limited time, and differences in zone two training and double threshold days. Topics cover individualizing strength training, gravity's impact on stress, and heart rate zone adjustments. They stress on efficient workouts, proper testing, and individualized training plans for optimal performance.

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