Critical Oxygen

In this episode of the Critical Oxygen podcast, hosts Philip Batterson and Jonah Rosner discuss the importance of fueling for running and the optimal carbohydrate intake for endurance athletes. We share our personal experiences with fueling during training and races, emphasizing the need for proper fueling to support performance and recovery. We discuss the recommended carbohydrate intake for different durations of exercise and the potential benefits of higher carbohydrate intake. We also highlight the importance of individualization and practice in finding the right fueling strategy for each athlete. Additionally, we explore the sex differences in carbohydrate intake and the implications for female endurance athletes. TAKEAWAYS 1) Proper fueling is essential for optimal performance and recovery in endurance athletes. 2) The recommended carbohydrate intake for endurance exercise is typically 30-90 grams per hour, depending on the duration and intensity of the activity. 3) Higher carbohydrate intake, up to 120 grams per hour, may be beneficial for endurance athletes, especially during longer and more intense workouts and races. 4) Individualization and practice are key in finding the right fueling strategy for each athlete. 5) There may be sex differences in carbohydrate intake, with females potentially needing more exogenous carbohydrates compared to males. 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 Jonah on Instagram - https://www.instagram.com/rosnerperformance Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com CHAPTERS 00:00 Introduction and Recap of the Philly Marathon 04:30 Importance of Fueling for Running 20:10 Carbohydrate Intake Recommendations 32:51 Sex Differences in Carbohydrate Intake 39:01 Modeling the Optimal Carbohydrate Intake for a Sub-Two Hour Marathon 46:11 Lower carbohydrate fueling and performance gaps 47:07 Benefits of strength training for women 48:08 Importance of gaining muscle mass for women 49:07 Strength training and its impact on performance 50:26 Summary and key takeaways

In this episode of Fast Physiology on the Critical Oxygen podcast, I am joined again by Coach Dave Schell where we discuss sweet spot or gray zone training. We start by defining sweet spot training as high zone three to low zone four training, which is has been used to accumulate training stress for time crunched athletes while also improving performance. We explore the history of sweet spot training and its popularity among time-crunched athletes. The conversation also delves into the drawbacks of excessive sweet spot training and the importance of periodization and specificity in training. The episode concludes with key takeaways, emphasizing the need for a balanced approach to training and the importance of individualization. TAKEAWAYS 1) Sweet spot training is define as below threshold but in the upper portion of Zone 3. 2) It could be useful to improve sport specific efficiency and fitness. 3) Sweet Spot Training is attractive to many time-crunched athletes but it shouldn't be your only training intensity! 4) Cyclists may be able to get away with more sweet spot training, but as a runner be cautious of doing too much zone 3 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 01:13 Definition of Sweet Spot Training 03:12 History of Sweet Spot Training 04:06 Benefits and Drawbacks of Sweet Spot Training 05:59 Gray Zone Training in Running 07:24 The Role of Sweet Spot Training in Race Preparation 09:49 The Relationship Between Fatigue and Physiological Adaptation 11:18 Debate on the Effectiveness of Sweet Spot Training 12:21 The Importance of Volume and Intensity in Training 15:40 The Role of Specificity in Training 18:32 Takeaways

In this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss various recovery tactics beyond sleep and nutrition. We explore the benefits of cold plunge therapy, including improved sleep and mental toughness. Heat therapy, such as saunas and hot baths, may also aid in recovery and heat acclimation. Massage therapy and trigger point therapy are effective in releasing tension and improving blood flow. We also explore recovery tactics that help athletes de-stress and increase blood flow to optimize performance. TAKEAWAYS 1) Recovery tactics beyond sleep and nutrition can aid in faster de-stressing and improved blood flow. 2) Cold plunge therapy can improve sleep, mental toughness, and circulation. 3) Heat therapy, such as saunas and hot baths, can aid in recovery and heat acclimation. 4) Massage therapy and trigger point therapy can release tension and improve blood flow. 5) Recovery tactics should focus on de-stressing and increasing blood flow. 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/ OUTLINE 00:00 Introduction 03:04 Moving Beyond Sleep and Nutrition 03:30 Cold Plunge Therapy 09:23 Duration and Benefits of Cold Plunge 13:03 Vasoconstriction and Vasodilation 15:26 Heat Therapy and Heat Acclimation 18:37 Massage Therapy 23:49 Trigger Point Therapy 26:27 Maintenance and Proactive Care 28:48 Identifying and Addressing Muscle Imbalances 31:12 Therapeutic Tools: TheraGun and Cupping 35:44 Shockwave Therapy 43:12 Regenerative Medicine: PRP and Stem Cell Injections 50:16 IV Therapy and Legal Considerations 54:11 Importance of Certified Supplements 55:37 Recovery Tactics for De-stressing and Increasing Blood Flow 56:35 Avoiding Shady Practices and Unfair Advantages 57:03 Engaging with the Audience and Conclusion

This episode of the Critical Oxygen podcast explores the adaptation of mitochondria to exercise. I am joined by Dr. Robert Jacobs where we discuss topics such as the variability in measurements, challenges of wet lab work, dispelling the myth of mitochondrial biogenesis, different populations of mitochondria, hypertrophy of slow twitch fibers, the role of AI in education, and the importance of search engine optimization in research. This conversation explores the remodeling and functional changes that occur in mitochondria in response to exercise. It discusses how mitochondria adapt by adding folds (cristae) and forming super complexes to improve efficiency and electron transfer. Primary paper of discussion - https://pubmed.ncbi.nlm.nih.gov/26440213/ TAKEAWAYS 1) Mitochondria adapt to fit the energetic needs of muscle cells, forming a network of reticular channels throughout the muscle. 2) There is variability in measurements such as heart rate and lactate, which should be considered when interpreting results - https://pubmed.ncbi.nlm.nih.gov/36866970/ 3) Mitochondrial biogenesis is a myth, as mitochondria actually expand and build upon existing networks to meet energy demands. 4) Mitochondria remodel and undergo functional changes in response to exercise, adding folds and forming super complexes to improve efficiency and electron transfer. 5) Temperature plays a role in mitochondrial adaptations, with mitochondria potentially getting 10-15 degrees hotter than the surrounding cell. 6) Exercise intensity affects mitochondrial adaptations, with high-intensity exercise preferentially increasing mitochondrial function and low-intensity exercise promoting mitochondrial volume. 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 OUTLINE 00:00 Introduction to Mitochondria and Muscle Fiber Adaptation 06:14 Variability in Measurements 10:55 Challenges of Wet Lab Work 14:09 Dispelling the Myth of Mitochondrial Biogenesis 26:12 Mitochondrial Adaptation to Exercise 34:07 Different Populations of Mitochondria 36:03 Hypertrophy of Slow Twitch Fibers 46:17 The Role of AI in Education 49:15 The Importance of Search Engine Optimization in Research 50:40 Remodeling and Functional Changes in Mitochondria 57:19 Continual Functional Changes and Expansion 59:16 Mitochondrial Heat Dissipation 01:05:48 Effects of Exercise Intensity on Mitochondrial Adaptations 01:08:41 The Influence of Temperature on Fatigue and Adaptation 01:09:40 Homeostatic Perturbations that Stimulate Adaptation 01:11:31 Closing Remarks

In this episode of the Critical Oxygen podcast, Aaron and I discuss the importance of recovery for optimizing athletic performance. We emphasize the role of sleep and nutrition in the recovery process, highlighting the need for adequate sleep duration and quality, as well as sufficient protein intake. We hosts also explore individualized recovery strategies and the use of tools such as cold plunges and saunas. we provide practical tips for creating a bedtime routine and optimizing sleep environment. TAEKAWAYS 1) Recovery is a crucial aspect of optimizing athletic performance. 2) Adequate sleep duration (at least 7 hours) and quality are essential for effective recovery. 3) Individualized recovery strategies should be implemented based on personal needs and preferences. 4) Proper nutrition, including sufficient protein intake, plays a vital role in the recovery process. 5) Supplementing with whey protein or casein protein can help if you struggle to get enough protein from whole foods. 6) Eating patterns, such as consuming more calories earlier in the day and smaller meals before bedtime, could improve sleep quality. 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/ OUTLINE 00:00 Introduction to Recovery 03:41 The Importance of Sleep and Nutrition in Recovery 05:03 Individualized Recovery Strategies 07:27 The Impact of Sleep on Recovery 09:22 Using HRV for Training Data 10:49 The Benefits of Optimizing Sleep 12:14 Creating a Bedtime Routine 14:38 The Use of Tools for Sleep Improvement 16:02 Foundational Aspects of Recovery 18:00 The Importance of Light and Temperature 20:25 Creating a Wind-Down Routine 23:12 The Benefits of Cold Plunge and Sauna 26:00 The Impact of Alcohol on Sleep 27:52 The Pitfalls of Sleep Tracking Devices 30:14 The Role of Nutrition in Recovery 33:00 Considerations for Vegetarian and Vegan Athletes 45:00 The Importance of Protein Intake 52:54 Importance of Protein Intake 56:03 Protein Targets and Muscle Protein Synthesis 57:29 Eating Patterns and Sleep Quality 59:06 Next Week: Advanced Tactics for Recovery

This episode of the Critical Oxygen podcast explores the importance of oxygen in human performance. Dr. Robert Jacobs and I explore the role of mitochondria in energy production, the transfer of electrons and protons, and the process of ATP synthesis. The relationship between oxygen and other energy systems, such as phosphocreatine and glycolysis, is also discussed. The episode highlights the need for a balance between mitochondrial volume density and contractile proteins, as well as the adaptations that occur with different types of training. The role of mitochondria in fatigue reduction and the benefits of high mitochondrial volume density and function are also explored. This conversation explores the distribution of energy systems within cells, the importance of capillary density and mitochondrial volume density, and the potential benefits of supplementing with creatine for endurance athletes. TAKEAWAYS 1) Oxygen is the most important molecule for endurance performance and life as we know it. 2) Mitochondria play a crucial role in energy production and the transfer of electrons and protons. 3) Training can lead to adaptations in mitochondrial volume density and function. 4) Developing capillary density and mitochondrial volume density should be a priority for endurance athletes. 5) Supplementing with creatine can aid in recovery and improve strength and some aspects of performance for endurance athletes.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 Importance of Oxygen 02:19 The Origin Story of Critical Oxygen 03:42 The Role of Mitochondria in Performance 05:11 Understanding the Powerhouse of the Cell 06:05 The Energy Transfer Process 08:28 The Importance of Oxygen as an Electron Acceptor 10:18 The Role of Oxygen in Energy Transfer 11:47 The Majority of Oxygen Utilization during Exercise 12:45 The Electron and Proton Transfer Process 14:44 The Role of Substrates in Energy Production 17:07 Understanding Oxidation and Electron Transfer 20:31 The Electrochemical Gradient and Proton Motive Force 23:03 The Inner Mitochondrial Membrane and Cristae 25:01 ATP Synthesis and the Mechanical Energy of ATP Synthase 27:44 The Role of Phosphocreatine and Glycolysis 35:26 The Relationship Between Oxygen and Energy Systems 38:14 The Optimal Balance of Mitochondria and Contractile Proteins 41:36 The Adaptations from Zone 2 and High-Intensity Interval Training 49:04 The Collective Activation of Energy Systems 52:03 The Role of Mitochondria in Fatigue Reduction 53:53 The Benefits of High Mitochondrial Volume Density and Function 54:50 Distribution of Energy Systems within Cells 57:20 Importance of Capillary Density and Mitochondrial Volume Density 58:16 Supplementing with Creatine 01:00:14 Effects of Creatine on Endurance Performance 01:01:13 Benefits of Creatine for Recovery and Consistency 01:02:11 Additional Benefits of Creatine 01:06:00 Phosphocreatine Pool and Mitochondrial Function 01:07:18 Loss of Phosphocreatine during Exercise 01:09:43 Supplementing with Creatine for Endurance Athletes 01:10:12 Strength Training and Force Output 01:12:56 Oxygen as the Most Important Molecule 01:13:26 Closing Remarks and Call to Action

In this episode of Fast Physiology on the Critical Oxygen podcast, Dave Schell and I discuss the nuances and importance of zone two training. We start with a quick introduction of our new series - Fast Physiology, which is designed to dispel the myths surrounding training trends. We define zone two training as the intensity necessary to build volume over time and emphasize the importance of perceived effort for practical application. We highlight the role of zone two training in supporting high-intensity work and recovery, as well as its contribution to endurance performance. They also address the misconceptions and limitations of zone two training and stress the significance of consistency in training. TAKEAWAYS 1) The purpose of Zone 2 training is to build volume and absorb harder training! 2) The upper boundary of Zone 2 is close to your first threshold (LT1, VT1, NIRS BP1, Fatmax). 3)Zone 2 training doesn't always have to be right at first threshold! 4) When adding more training time, for most people it's probably best to add more Zone 2 or Volume. 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 and Purpose of the Series 03:17 Defining Zone Two Training 04:43 The Nuances of Zone Two Training 08:05 Perceived Effort and Practical Application 10:25 The Importance of Zone Two Training 14:07 Consistency and Volume in Training 19:20 Zone Two Training and Fatigue Resistance 21:43 The Misconceptions of Zone Two Training 23:08 Summary and Takeaways

In this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss how to make indoor training fun. We acknowledge the boredom and monotony of indoor training, especially during the off-season, and share strategies to keep it engaging. We emphasize the importance of variation in cadence, elevation, power, and training modes to stimulate the mind and body. We also discuss the significance of monitoring heart rate and power during indoor training and the potential impact of heat accumulation and carbohydrate burning. Overall, we encourage athletes to find ways to stay mentally engaged and make the most of their indoor training sessions. TAKEAWAYS 1) Varying cadence, elevation, power, and training modes can make indoor training more engaging and enjoyable. 2) Monitoring heart rate and power during indoor training helps athletes stay within their desired training zones and avoid overexertion. 3) Pushing the limits in shorter bouts of training can be beneficial for performance improvement, but caution should be exercised for longer training sessions. Communicate with your coach to understand the purpose of each workout and maximize its benefits. 4) Diversity is key in training to keep it fun and interesting. 5) Implement warm-up and cool-down routines in your indoor training sessions. 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/criticalo2Follow Aaron on Instagram - https://www.instagram.com/triageiser/ CHAPTERS 00:00 Introduction and the Boredom of Indoor Training 07:17 The Challenge of Indoor Training 13:03 Creating Variation in Indoor Training 22:02 Heat Accumulation and Carbohydrate Burning 26:24 Pushing the Limits in Training 27:51 Maximizing the Benefit of Workouts 32:34 Making Cycling Training Fun 37:03 The Value of Treadmill Training 42:01 Making Treadmill Training Enjoyable 46:37 Gait Retraining on the Treadmill 50:03 Implementing Warm-up and Cool-down in Indoor Training 51:58 Progressing and Varying Treadmill Workouts 53:19 Closing Remarks and Call to Action

In this episode of the Critical Oxygen podcast, I am joined by Jason Fitzgerald, a world class running coach and founder of Strength Running. We discuss the importance of consistency and specificity in training, the balance between easy and hard workouts, and the role of VO2 max in endurance performance. We also highlight the principles of endurance training, including consistency, specificity, and progression. In this conversation, we discuss various aspects of training for endurance runners. We cover topics such as capacity vs utilization workouts, strategic racing and training, balancing hard and easy days, and the importance of strength training. TAKEAWAYS 1) Consistency and specificity are key principles in endurance training. 2) Balancing easy and hard workouts is important for optimal performance. 3) The role of VO2 max in endurance performance depends on individual context. 4) Effective endurance training requires consistency, specificity, and progression. 5) Capacity workouts (lactate threshold and slower) build your body's ability to run more and do harder training in the future. 6) Utilization workouts (VO2max/intervals) helps you improve your physiology with the fitness you already have. 7) Strategic racing and training involves saving your best performances for key races and using threshold workouts to build capacity throughout the season. 8) Balancing hard and easy days is crucial for maintaining physical and mental well-being. 9) Strength training is beneficial for endurance runners and should include a combination of 2 times per week of heavier weightlifting and plyometrics, with bodyweight exercises on the other days.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/criticalo2Follow Jason on Instagram - https://www.instagram.com/jasonfitz1/Or on YouTube - https://www.youtube.com/ @StrengthRunning Or check our Jasons website - https://strengthrunning.com/ OUTLINE 00:00 Introduction and Background 07:16 Jason Fitzgerald's Background and Training Philosophy 13:31 Consistency and Specificity in Training 18:17 The Importance of Easy and Hard Workouts 25:30 The Role of VO2 Max and Individual Context 41:36 Principles of Effective Endurance Training 49:25 Capacity vs Utilization Workouts 54:10 Strategic Racing and Training 56:06 Balancing Hard and Easy Days 59:18 The Importance of Strength Training

This episode of the Critical Oxygen podcast explores the concepts of critical power and critical oxygenation. Dr. Robert Jacobs and I discuss the definition and measurement of critical power, including the limitations and variability of the measurement. We also introduce the concept of critical oxygenation and its relationship to critical power. The episode concludes with a discussion on the use of NIRS for measuring critical oxygen! TAKEAWAYS 1) Critical power is a measurement that represents the maximal sustainable pace an individual can maintain for extended periods of time. 2) Critical oxygenation is a related concept that represents the maximal metabolic steady state of oxygen utilization in the muscles. 3) The measurement of critical power and critical oxygenation can be influenced by various factors, including individual variability and measurement techniques. 4) NIRS devices can be used to measure critical oxygenation, but proper placement and troubleshooting are important for accurate results. 5) Muscular limitation shift towards central limitations after training. 6) Embrace new technology with healthy skepticism.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/criticalo2Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com If you are interested in trying our a Moxy Monitor, my preferred NIRS device, you can get 5% off at checkout when using the code OXPO. CHAPTERS 00:00 Introduction and Overview 05:40 Definition of Critical Power 12:22 Limitations and Variability of Critical Power 30:45 Introduction to Critical Oxygen 39:17 Measurement of Critical Oxygen 44:01 Relationship between Critical Power and Critical Oxygen 51:40 Placement and Troubleshooting of NIRS Devices 52:33 Validation of Muscular Limitation 53:28 Limiter Assessment and Oxygen Delivery 54:22 Prescribing High-Intensity Interval Training 55:21 Critical Power and Performance 55:47 Translatability of Critical Power 56:16 Elusive O'W' and O'Prime 56:47 Physiological Resilience and W' Loss 57:40 Factors Affecting W' Loss 58:10 Glycogen Availability and Potassium Disbalance 59:07 Glycogen Depletion and Potassium Gradient 01:00:05 Burning Sensation and Fatigue 01:01:01 Challenging the Lactic Acid Theory 01:02:18 Embracing New Technology and Skepticism 01:04:27 The Future of Endurance Performance Measurements