Critical Oxygen

This episode of the Critical Oxygen podcast discusses the concept of thresholds in exercise physiology. Dr. Robert Jacobs and I explore the confusion surrounding thresholds and the various ways they are measured. We also discuss the limitations of lactate testing and the disconnect between research and real-world application. The practical application of thresholds in training and competition is explored, as well as their relevance for beginners. The episode concludes with a discussion on the critical power model and its implications for sustainable exercise intensity. TAKEAWAYS 1) Second threshold is used to define the delineation between sustainable and unsustainable exercise intensity. 2) Lactate testing has limitations and should be used in conjunction with other measures. 3) Practical application of thresholds in training and competition requires individualization and a focus on pacing. 4) Critical power is a mathematical model that represents the maximum sustainable power output an individual can maintain for an extended period of time. 5) The critical power model has limitations and may overestimate an individual's sustainable power output. 6) Consistency in testing and measuring physiological variables is crucial for tracking changes in performance.Articles: The critical power concept - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371646/Maximal metabolic steady state - https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098Don'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 OUTLINE 00:00 Introduction to Thresholds 03:22 Confusion around Thresholds 08:20 Thresholds and Exercise Duration 13:09 Limitations of Lactate Testing 17:06 The Disconnect between Research and Real-World Application 19:26 Maximal Lactate Steady State 22:47 Steady State Isn't Steady 26:32 Practical Application of Thresholds in Training 34:13 Thresholds in Competition 41:33 Thresholds for Beginners 44:28 The Critical Power Model 50:19 Understanding Critical Power 51:45 Challenges of Maintaining Critical Power 52:18 Factors Affecting Critical Power 56:30 Physiological Models for Performance 57:25 The Impact of Hydration and Nutrition 59:16 Individual Variability in Performance 01:01:13 Optimizing Training Zones 01:04:32 Performance as a Sine Wave 01:06:29 Limitations of the Critical Power Model 01:07:16 Caveats of Time to Exhaustion Trials 01:08:14 Alternative Testing Methods 01:09:13 Consistency in Testing

In this episode, Dr. Robert Jacobs and I discuss the concept of thresholds in exercise physiology and the ongoing debate surrounding their existence. We explore the importance of understanding and measuring first threshold, which marks the shift from maximal fat oxidation towards carbohydrate oxidation during exercise. We discuss the challenges of accurately measuring thresholds and the need for trend analysis over time. We also highlight the significance of Fatmax, the point at which the body maximizes fat oxidation, and its potential applications in performance and health. This conversation explores the concept of Fatmax and its relationship to performance and fitness. We discuss the differences between Fatmax and other thresholds, such as ventilatory/gas exchange and lactate threshold. We also examine the impact of nutrition and training interventions on Fatmax. The conversation highlights the importance of low-intensity exercise and the confusion surrounding training zones. Various methods to measure lactate threshold and estimate the first threshold are discussed. As always we emphasize the principles of consistency, specificity, and progression in training. The benefits of Zone 2 training and the influence of exercise modality on intensity are also explored. TAKEAWAYS 1) Thresholds in exercise physiology are points that mark shifts in metabolic processes and physiology during exercise. 2) The existence of thresholds has been a topic of debate, but they are valuable in identifying metabolic transitions and informing training. 3) Accurately measuring thresholds can be challenging, and trend analysis over time is crucial for understanding individual responses. 4) Fatmax occurs at a different percentage of VO2 max for each individual, and it can be influenced by nutrition and training interventions. 5) Low-intensity exercise is often neglected but plays a crucial role in improving efficiency and fat oxidation. 6) Different methods, such as lactate measurement and NIRS, can be used to estimate the first threshold. Are you enjoying these podcasts? Please 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 CHAPTERS 00:00 Introduction and Background 02:15 Thresholds and the Twitter Debate 08:21 Understanding First Threshold 13:24 Challenges in Measuring Thresholds 19:18 The Value of Thresholds in Training 25:43 The Importance of Trend Analysis 28:05 Different Methods to Measure First Threshold 36:39 The Significance of Fatmax 41:15 The Role of Oxygen in Thresholds 43:10 Considerations and Limitations of Fatmax 43:41 The Relationship Between Fatmax and Performance 44:25 The Difference Between Fatmax and Other Thresholds 45:31 The Consistency of Ventilatory Threshold 46:05 The Relationship Between Fitness and Fatmax 47:31 The Lack of Understanding of Fatmax 48:37 The Impact of Artificially Improving Fatmax 49:20 The Influence of Nutrition on Fatmax 50:09 The Neglected Importance of Low Intensity Exercise 51:08 The Confusion Around Training Zones 53:01 Different Methods to Measure Lactate Threshold 54:24 Using NIRS to Measure First Threshold 56:49 Estimating First Threshold Using the Talk Test 57:19 Estimating First Threshold Using Heart Rate Deviation 58:20 Estimating First Threshold Based on Exercise Intensity 59:45 The Importance of Consistency, Specificity, and Progression 01:01:34 The Benefits of Zone 2 Training 01:03:01 The Impact of Exercise Modality on Intensity 01:03:59 Closing Remarks and Call for Feedback

In this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I discuss goal setting and how it impacts training. We emphasize the importance of setting SMART goals that are specific, measurable, attainable, realistic, and timely. We also discuss the difference between outcome goals and process goals, and how both can be effective in motivating athletes. We share our own personal goals and how they shape their training plans. Overall, the conversation highlights the importance of setting goals that are challenging yet achievable, and how they can drive progress and improvement in athletic performance. TAKEAWAYS 1) Measure intensity and choose workouts based on your current abilities and goals. 2) Progress gradually towards long-term goals to avoid injury and ensure consistent improvement. 3) Align your training with your specific goals and prioritize the events that will help you reach those goals. 4) Set clear and realistic goals to stay focused and motivated, and regularly reassess and adjust them as needed. 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 goal setting 1:14 Recovery from 70.3 Race and Off-Season Training Overview 4:23 Focus on Run Training and Mileage 6:09 Cycling Training Overview: V2 Max Workouts 9:41 Strength Training Differentiation: Paddle Work in Swimming 12:07 Recovery Between VO2 Max Sets and Post-Set Recovery 15:06 Adjusting Efforts and Adaptation During Workouts 19:25 Realistic Approaches and Adjustments for High-Intensity Workouts 21:48 Personal goals and training 38:44 Outcome goals vs. process goals 46:40 SMART goals 50:59 Measuring Intensity and Choosing Workouts 52:28 Progressing Towards Long-Term Goals 53:51 Aligning Goals with Training 55:19 Specificity of Training for Different Events 57:41 The Importance of Goal Setting 58:11 Maintaining Focus and Reaching Priorities

In this episode of the Critical Oxygen podcast, Coach Luke Way, Dr. Andrew Sellers and I discuss the balance point assessment and how to assess the respiratory system. We explain the concept of lactate balance point and how it can be used to determine an athlete's physiological limitations. We also discuss the importance of incorporating technology into the assessment process and the need for a bridge between academic physiology and practical coaching. The conversation highlights the value of identifying and addressing respiratory limitations and the role of biomarkers in building a comprehensive training program. This conversation explores the importance of individualized training zones, the limitations of the 220 minus age formula, the role of intelligent training, the relationship between recovery and training intelligence, the value of step testing in training, integrating step testing into everyday training, the role of technology in training, and implementing weekly step tests for monitoring. TAKEAWAYS 1) The balance point assessment is a valuable tool for determining an athlete's physiological limitations. 2) Incorporating technology, such as lactate testing and respiratory data, can provide more accurate and actionable information for coaches. 3) Addressing respiratory limitations, such as inefficient breathing patterns, can improve overall performance. 4) Step testing can provide valuable insights into an athlete's readiness for training. Integrating step testing into regular training sessions can help monitor progress and make necessary adjustments. 5) Technology can enhance training by providing data and insights, but it must be used in conjunction with knowledge and interpretation. 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 the Breathe Way System at Isocapnic on instagram - https://www.instagram.com/isocapnic/ Or check out their website - https://isocapnic.com/isocapnic CHAPTERS 00:00 Introduction and Background 03:10 The Balance Point Assessment 08:23 Understanding Lactate Levels 13:10 The Evolution of the Balance Point Assessment 18:43 Incorporating Technology into the Assessment 26:09 Addressing Respiratory Limitations 32:32 Differentiating Between Limitations 39:03 The Rift Between Researchers and Coaches 46:01 Building an Argument with Biomarkers 49:29 Understanding Individualized Training Zones 51:22 Limitations of the 220 Minus Age Formula 52:49 The Importance of Intelligent Training 53:45 The Relationship Between Recovery and Training Intelligence 57:57 The Value of Step Testing in Training 01:00:43 Integrating Step Testing into Everyday Training 01:04:30 The Role of Technology in Training 01:05:19 Implementing Weekly Step Tests for Monitoring

SUMMARY In this episode, I am joined by Coach Aaron Geiser where we discuss the desire to train like a professional athlete and the challenges that come with it. We emphasize the importance of individualized training and the role of science in making training decisions. We also discuss the limitations of emulating professional athletes and the challenges of managing stress and recovery. We emphasize discuss the role of pro athletes as motivation and how to use their training methods as inspiration while still being realistic about your own abilities. TAKEAWAYS 1) Training like a professional athlete may not be appropriate or realistic for most individuals, especially considering their current fitness level and time commitments. 2) Individualized training, based on scientific principles and guided by a coach, is essential for optimal progress and performance. 3) The lifestyle and support systems of professional athletes are often different from those of age groupers, making direct emulation challenging. 4) Social media can create unrealistic expectations and misconceptions about training intensity and volume. Focus on short-term goals to stay motivated and make progress. 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/criticalo2Follow Aaron on Instagram - https://www.instagram.com/triageiser/ CHAPTERS 00:00 Introduction and Setting the Topic 01:16 The Desire to Train Like a Pro 02:03 Success at Ironman Florida 03:23 The Value of Face-to-Face Time with Athletes 03:53 First Professional Ironman Race 04:25 The Importance of a Calm and Stable Coach 05:47 Controlling the Moment and Adapting to External Factors 06:01 Internal Locus of Control and Responding to External Factors 07:26 The Role of a Coach in Calming Nerves and Providing Stability 08:18 Other Athletes' Performances at Ironman Florida 09:13 Challenges of Swimming in Congested Waters 09:55 The Experience of Being Stung by Jellyfish 10:55 Managing Unexpected Challenges During a Race 12:30 Preparing for and Responding to Jellyfish Stings 13:35 The Influence of Social Media on Training Expectations 16:14 The Desire to Emulate Professional Athletes 18:04 The Importance of Individualized Training 19:15 The Role of Science in Training Decision-Making 22:04 The Importance of Progressive Training 23:31 The Realistic Progression of Training Volume 25:11 Balancing Training Volume with Other Life Commitments 27:09 The Limitations of Emulating Professional Athletes 29:29 The Importance of a Support Team for Professional Athletes 31:45 The Complexity of Training and the Influence of Social Media 36:39 The Challenges of Managing Stress and Recovery 38:39 The Influence of Social Media and the Desire for Hard Workouts 41:30 The Misconception of Professional Athletes' Training Intensity 43:01 The Importance of Considering Individual Circumstances in Training 43:26 Focusing on Short-Term Goals 48:54 Controlling What You Can Control 51:40 Using Pro Athletes as Motivation 53:46 Starting with Small Steps 57:24 Teaching Fundamentals and Goal Setting 57:56 Appreciating Positive Feedback

SUMMARY In this episode, I am joined by Luke Way and Dr. Andrew Sellers to discuss respiratory muscle training and the Breatheway device. We explore the importance of training the respiratory system and how it can impact performance. We also discuss the limitations of the respiratory system and how respiratory muscle training can help overcome them. Overall, we provide valuable insights into the importance of respiratory muscle training for optimizing athletic potential. TAKEAWAYS 1) Respiratory muscle training is an important aspect of optimizing athletic performance. 2) The respiratory system can be a limiting factor in performance, and training the respiratory muscles can help overcome these limitations. 3) Slow, deep breathing can have a positive impact on heart rate and overall performance. 4) Assessments such as spirometry and VO2 testing can determine the need for respiratory training. 5) Functional power and total volume are important factors to consider in respiratory assessments. 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 the Breathe Way System at Isocapnic on instagram - https://www.instagram.com/isocapnic/ Or check out their website - https://isocapnic.com/isocapnic CHAPTERS 00:00 Introduction to Respiratory Muscle Training 03:02 Understanding the Respiratory System and its Limitations 12:30 The Journey of Developing the Breatheway Device 19:20 The Role of Respiratory Muscles in Performance 25:05 The Importance of Training the Respiratory System 32:09 The Respiratory Metaboreflex and its Impact on Performance 36:02 The Difficulty of Breathing and its Effect on Performance 39:19 The Benefits of Slow Breathing and its Impact on Heart Rate 40:31 The Feedback Cycle between Breathing and Anxiety 41:31 Managing Anxiety and Panic Attacks 42:23 Assessments for Respiratory Training 46:59 Training Recommendations based on Assessments 49:13 Mission Statement: Helping People Breathe Better 50:09 Contact Information

In this episode Coach Aaron Geiser and I discuss the influence of factors like nutrition, rest, and recovery on athletic performance throughout a racing season. We emphasize strategies to prevent burnout, manage stress, and strategically plan race schedules. Addressing the pitfalls of over-racing, we explore the impact on athletes' physical and mental well-being, advocating for selecting races wisely. We delve into stress management, highlighting the need for a holistic approach in handling various stressors, including training stress and household dynamics. We provide encouragement for seeking mentorship and learning from experienced individuals emerges as a key theme, emphasizing the value of gaining insights to accelerate learning and overcome challenges efficiently. TAKEAWAYS 1) Strategic Race Planning: Balancing race frequency is crucial to prevent burnout and optimize performance. 2) Stress Management: Acknowledging and managing different stressors holistically is vital for overall well-being and athletic success. 3) Balancing Training and Household Dynamics: Open communication and support between partners/family members are essential for athletes managing training stress. 4) Seeking Mentorship: Learning from experienced mentors expedites learning and problem-solving, offering valuable insights for growth. 5) Avoiding Over-Racing: Racing less, planning thoughtfully, and seeking guidance can prevent burnout, sustain enthusiasm, and maintain a passion for triathlon. 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/ OUTLINE 0:00 – Introduction and Racing Season Overview 4:45 – Early Season Burnout and Planning 10:06 – Pitfalls of Over-Racing 13:45 – Factors Influencing Race Frequency 18:03 – Training Through Early Season Races 21:56 – Discipline and Race Strategy 22:48 - Understanding Stress and Recovery 25:05 - Managing Different Stressors 27:04 - Stress Management for Functionality 32:02 - Strategic Race Season Planning 36:05 - Partner and Household Support 39:09 - Training, Stress, and Relationships 42:32 - Seeking Advice and Mentorship 45:08 - Accelerated Learning Through Mentorship 46:13 – Learning from Giants and Problem Solving 47:23 – The Dangers of Over Racing and Burnout 50:52 – Taking a Step Back and Planning Your Season

In this episode, I interview Lexi Kelson, an entrepreneur and registered dietitian, about the importance of hydration and proper fueling for endurance sports. We discuss their backgrounds and how they got involved in the field of sports performance and nutrition. Lexi explains the process of guiding athletes in developing personalized fueling and hydration plans, emphasizing an individualized approach based on an athlete's gut tolerance and specific needs. We highlight the significance of practicality in achieving optimal performance and the importance of avoiding race day changes to prevent gastrointestinal issues. We discuss various aspects of fueling and hydration for endurance events. We cover topics such as training in hot conditions, sodium and sweat rates, fluid retention and the menstrual cycle, adjusting fluid intake, the risk of intaking too much sodium, underdoing vs overdoing sodium intake, adjusting sodium concentration, fluid intake and sweat sodium concentration, and fluid testing and adjusting concentration. TAKEAWAYS 1) Individualized fueling and hydration plans are crucial for optimizing performance in endurance sports. 2) Building gut tolerance through gradual increases in carbohydrate intake can help athletes reach higher levels of fueling. 3) Practicality should be prioritized in fueling and hydration strategies to ensure adherence and comfort during training and racing. 4) Avoiding race day changes to fueling and hydration plans can help prevent gastrointestinal issues and improve performance. 5) Training in hot conditions can impact your stomach's ability to handle fuel, so it's important to train your gut in hotter conditions. 6) Sweat sodium concentration can vary for women based on their menstrual cycle, so it's important to be aware of potential changes in fluid retention.Enjoy! If you have a question or topic you want us to address, leave a comment!Follow Phil on Instagram - https://www.instagram.com/criticalo2Follow Lexi on Instagram - https://www.instagram.com/leshiilexiInterested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com OUTLINE 00:00 Introduction and Background 01:24 Importance of Hydration and Sweat Testing 03:14 Lexi's Journey to Endurance Sport and Precision Fuel and Hydration 08:28 Transitioning to Nutrition and Sports Performance 12:21 Phil's Journey to Physiology and Sports Performance 16:15 Following Your Passions and Creating Your Own Career 20:40 Guiding Athletes in Fueling and Hydration 25:22 Individualized Approach to Fueling and Hydration 29:52 Practicality and Optimal Performance 33:44 Building Gut Tolerance and Avoiding Race Day Changes 34:16 Training in Hot Conditions 34:59 Sodium and Sweat Rates 35:58 Fluid Retention and Menstrual Cycle 37:44 Adjusting Fluid Intake 38:12 Risk of Intaking Too Much Sodium 39:19 Underdoing vs Overdoing Sodium Intake 40:53 Adjusting Sodium Concentration 42:00 Fluid Intake and Sweat Sodium Concentration 43:40 Fluid Testing and Adjusting Concentration

In this episode, Phil and Jonah discuss the concept of polarized training and whether it is the best approach for all athletes. They start by recapping Jonah's experience at the New York Marathon and the inspiring culture of running. They then define polarized and pyramidal training and discuss the importance of specificity in training. The conversation shifts to the periodization of training intensity distribution and the role of technology in monitoring training. They emphasize the pitfalls of overtraining and the benefits of individualized coaching. TAKEAWAYS 1) Polarized training may not be the best approach for all athletes and all phases of training. 2) Specificity is key in training for endurance events, and training at race-specific intensities is important for optimal performance. 3) Periodizing training intensity distribution based on the phase of training and individual goals is crucial for success. 4) Technology can be a useful tool in monitoring training intensity, but it should be used in conjunction with other factors such as physiological response and performance output. 5) Individualized coaching can help athletes navigate the complexities of training and optimize their performance. Enjoy! Great paper discussing training intensity distributions - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10641476/ 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/jonah_jarperformance Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com OUTLINE 00:00 Introduction and New York Marathon Recap 03:00 The Culture of Running and Community Support 08:00 Understanding Polarized and Pyramidal Training 13:00 The Importance of Specificity in Training 20:00 Periodizing Training Intensity Distribution 25:00 The Role of Technology in Monitoring Training Intensity 29:00 The Pitfalls of Overtraining and the Benefits of Individualized Coaching 31:00 Summary and Closing Remarks

In this episode, Aaron and I discuss recent Ironman races and the importance of the off-season. We highlight Chelsea Sodaro's performance in the Ironman World Championship and Dan Plews victory in the California Ironman. We also discuss the impact of separate Ironman World Champ races on participation and vendor presence. The conversation then shifts to the off-season, with a focus on taking time off, incorporating strength training, and building a solid foundation for the upcoming season. We emphasize the importance of maintaining the fun factor in training and the benefits of strength training for bone health and injury prevention. We also discuss the value of engaging in winter sports for variety. In this episode, we discuss winter training, cross country skiing, and the challenges of cold weather. We also talk about off-season training, injury management, and the base building phase. The importance of training intensity and variety is emphasized, as well as finding entertainment in aerobic workouts. Aaron hosts a long Zwift ride every Saturday at 8am EST! TAKEAWAYS Off-season training is crucial for building a solid foundation for the upcoming season. Taking time off and incorporating strength training are important aspects of the off-season. Maintaining the fun factor in training is essential for long-term consistency and enjoyment. Strength training is beneficial for bone health and injury prevention. 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/ OUTLINE 00:00 Introduction and catching up 01:19 Discussion on Chelsea's performance in the Ironman World Championship 04:03 Impressive performance by Lucy Charles Barkley 05:17 Dan Plews victory in the California Ironman 08:33 Impact of separate Ironman races on participation and vendor presence 10:50 Transitioning to the off-season 19:46 Taking time off and incorporating strength training 25:08 Building a solid foundation for the upcoming season 26:34 Balancing swim, bike, and run training 28:29 Maintaining the fun factor in training 32:23 Importance of strength training for bone health and injury prevention 35:12 Incorporating lateral and twisting movements 39:00 Engaging in winter sports for variety 42:12 Winter Training and Cross Country Skiing 43:13 Challenges of Cold Weather 44:27 Off-Season Training and Injury Management 45:23 Base Building Phase 46:15 Training Intensity and Variety 50:02 Importance of Variety in Training 51:25 Finding Entertainment in Aerobic Workouts 52:20 Zwift Ride and Interactive Training 54:24 Making the Podcast More Interactive