Critical Oxygen

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

Welcome to the Critical Oxygen Podcast! In this episode Andy St. Germain and I talk about exercise with oxygen therapy (EWOT) and it's uses for interval training, recovery, and everything in between, 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 Andy on Instagram - https://www.instagram.com/andyst.germain/ Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com OUTLINE: 0:00 - Introduction to Exercise with Oxygen Therapy (EWOT) 1:18 - Understanding EWOT 3:03 - Health Benefits of EWOT 6:51 - EWOT for Performance 8:27 - Speculating on Performance Enhancement 13:01 - Exploring Hypoxic Techniques 16:55 - Mechanisms and Potential Implications 20:01 - Comparing EWOT with Hyperbaric Oxygenation 21:25 - Recovery and Performance in CrossFit 22:32 – Exploring Oxygen Utilization 23:14 – Balancing Enthusiasm and Caution 24:32 – Implementing EWOT Strategically 26:38 – Enhancing Performance with EWOT 30:09 – Heat Training and Hemoglobin Levels 33:21 – Cautionary Notes and Long-Term Effects 37:23 – Long-Term Implications and Consistency 39:05 – Concluding Thoughts and Future Explorations

Welcome to the Critical Oxygen Podcast! In this episode Jonah Rosner, MS, CSCS, and I talk about durability/resilience in endurance sports. We explore how to test resilience, metrics to monitor resilience, like using heart rate decoupling during marathons, and much more! 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! Interested in reading more, check out the durability paper we discuss in the episode - https://pubmed.ncbi.nlm.nih.gov/37606604/ 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: 0:00 - Introduction to Resilience 1:00 - Scaling a Physiology Assessment Business 3:00 - Remote Physiology Testing Models 6:00 - Remote Testing Implementation 9:00 - Limitations of Traditional Metrics 12:00 - Dynamic Nature of Critical Power 15:00 - Factors Influencing Durability 18:00 - Testing Durability in Athletes 21:00 - Resilience Testing Methodologies 24:02 – What can we learn from Durability 24:25 – Decoupling Metrics 26:49 – Training Specificity and Environmental Factors 31:16 – Training for Durability 41:42 – Economy and Training Variety 47:53 – Periodization and Specificity in Training

Welcome to the Critical Oxygen Podcast! In this episode Coach Aaron Geiser and I talk about various aspects of substrate utilization in athletic performance. What substrates are being oxidized at different intensities, the impact of carbohydrate intake on GI distress, nuances in utilization, and the advantages of training adaptations. We also discuss the significance of personalized nutrition, fueling strategies, and emphasize the need for informed and tailored approaches for optimal athletic performance. Enjoy! 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 Substrate Utilization 01:12 – Meta-Analysis on GI Distress in Endurance Races 02:21 – Carbohydrate Consumption and GI Distress 04:00 – Uncertainties in Carbohydrate Absorption 05:03 – Nuances in Carbohydrate Utilization 07:02 – Training Adaptations and Fuel Sources 11:00 – Fat Max: Clarification on Fat Oxidation 14:08 – Benefits of Zone 2 Training 17:05 – Mitigating Inflammation and Adaptation 20:08 – Individual Variability in Fuel Requirements 22:21 – Importance of Metabolic Testing 23:33 – Experimenting with Substrate Utilization 25:19 – Adjusting Athlete Nutrition 27:51 – Managing Carbohydrate Absorption 30:03 – Fat Adaptation for Endurance 31:56 – Consequences of Calorie Deficits 37:21 – Nutrition Protocols for Training 41:13 – Personalized Carbohydrate Intake 42:57 – Fat Adaptation and Performance 44:36 – Fasted State Exercise and Carbohydrate Intake 47:59 – Post-Workout Refueling Strategy 53:16 – Approaches to Carbohydrate Intake 54:52 – Balancing Fuel Sources and Body Composition 1:00:04 – Understanding Macronutrients and Caloric Balance 1:03:28 – Challenges in Tracking Fresh Foods 1:05:09 – Exercise, Health, and Nutritional Awareness

Welcome to the Critical Oxygen Podcast! In this episode David Mehlman and I discuss the use of technology to optimize your training and how he is using these principles to maximize his performance! A bit about David: David Mehlman is an entrepreneur, investor, and avid endurance athlete. Throughout his career, David has worked in sell-side equity research, for a multi-billion-dollar equity hedge fund, and as an early-stage investor focused on the consumer and technology sectors. His love of data led him to explore the subject of quantitative analysis and assessment in sport and his own performance. Enjoying these podcasts? Subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow David on Instagram - https://www.instagram.com/dmehlo/ Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com OUTLINE: 0:00 - Introduction to the Podcast and Guest 0:35 - David's Marathon Journey and Introduction 2:00 - Transition to Endurance Sports and First Triathlon 6:05 - Evolution of Training and Optimization 8:00 - Philosophy of Maximizing Potential and Capacity Utilization 10:53 - Comparisons and Misconceptions in Training 15:42 - Technology's Role in Calibration and Recovery 19:33 - Importance of Easy Runs and Stress-Rest Balance 22:10 - The Impact of Stress on the Body 23:05 - Acute vs. Chronic Stress in Running 23:30 - Physiological Characteristics in Training 24:00 - The Cyclical Nature of Training 25:15 - Micro Sine Waves in Training 26:00 - The Fallacy of Predicting Race Outcomes 27:00 - Willingness vs. Physiological Adaptations 28:30 - The Fallacy of Proving Fitness in Workouts 30:00 - Input Metrics vs. Output Metrics 33:00 - Stressing the Body for Adaptations 36:00 - The Pitfalls of Chasing Output Metrics 38:00 - The Danger of Data Misinterpretation 41:00 - Data as a Guide, Not Gospel 43:01 - Heart Rate as a Crucial Internal Variable 43:46 – Importance of Heat Adaptation and External Conditions 43:52 – Adjusting Pace Based on Heart Rate 44:04 – Managing Stress and Blood Flow 44:23 – Seasonal Considerations in Workouts 45:23 – Monitoring Cardiac Drift 46:05 – Achieving Negative Cardiac Drift 47:00 – Importance of Limiter Testing 48:13 – Specificity in Training Metrics 51:38 – Personalization and Goals 53:51 – Physiological Profiling and Testing 54:25 – Running Community and Support

Welcome to the Critical Oxygen Podcast! In this episode Andy St. Germain and I talk about how and why you should be doing physiological assessment for Crossfit athletes! 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 Andy on Instagram - https://www.instagram.com/andyst.germain/ Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com OUTLINE: 0:05 - Introduction to Physiological Assessment in CrossFit 0:34 - The Role of Physiological Assessment in Training 1:53 - Three Tiers of Assessment 2:43 - Table Test for Joint Range of Motion 4:07 - Moxie Test for Physiological Capabilities 5:32 - Generic Work Capacity and Strength Exercises 6:48 - Individualized Approach to Assessment 8:41 - Importance of Efficient Movement 10:13 - Rip Test and Its Insights 13:00 - Monitoring THB and Respiratory System 17:46 - Breath Work Training 19:11 - Identifying the Main Limiter 20:57 – Psychological Aspects of CrossFit 21:13 – Moxy and Near Infrared Spectroscopy Devices 22:09 – Importance of SMO2 and THB 23:05 – Comparison with 4-1 Test 24:04 – Identifying Physiological Limiter 25:10 – Strengthening the Heart 26:02 – Assembly Line Metaphor 27:01 – Constant Fluctuation and Limiter Addressing 28:36 – Progression through Limiter Focus 30:29 – Impact of Identifying Limiters in CrossFit 32:20 – Individual Capacities Assessment 35:42 – Challenges of CrossFit Programming 38:06 – Simplification through Limiter Focus 39:04 – Enjoyment vs. Program Repetition 39:15 – Understanding Energy Systems for Programming 40:11 – Complexity in CrossFit Programming 41:49 – Individualizing Training for Performance 43:10 – Challenges of CrossFit Season and Programming 46:23 – A/B Week Approach for Programming 47:31 – Periodization and Maintaining Progress 50:02 – Micro-Bulk Approach in CrossFit Programming 51:19 – Importance of Testing and Iteration

Welcome to the Critical Oxygen Podcast! In this episode Coach Aaron Geiser and I talk about his half ironman race performance, how to avoid race day mistakes, and why sleeping well can increase your race day performance! 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: 0:00 – Introduction 0:23 – Race Recap: Augusta 70.3 4:30 – Pre-Race Preparations 8:03 – Internal vs. External Locus of Control 9:18 – The Importance of Bringing Your Own Pillow 11:15 – Race Day: The Swim 12:21 – Race Day: The Bike 17:33 – Pushing Through Discomfort 20:53 – Learning from Mistakes 22:58 – Race Performance Summary 23:34 – Qualification for World Championships in New Zealand 24:03 – Planning and Optimization for Upcoming Races 26:03 – Preparing for Upcoming Races 27:32 – Emphasizing Endurance Work and Strength Training 29:22 – Varying Threshold Training for Different Race Distances 30:38 – The Importance of Specificity in Training 31:45 – The Dynamic Nature of Threshold Power 33:01 – The Value of Individualized Thresholds 34:11 – Factors Affecting Daily Performance 35:59 – The Art of Coaching and Adjusting Workouts 37:29 – Challenges of Obtaining Physiological Testing 38:11 – The Role of a Coach in Interpreting Data 45:21 - The Role of Testing in Performance 46:02 - The Complexity of Testing 47:20 - Understanding Athlete Needs 47:56 - Communicating Results 48:47 - Optimal Testing Conditions 50:04 - Utilizing Data 51:05 - Outro

Welcome to the Critical Oxygen Podcast! In this episode Dr. Robert Jacobs and I talk about how we started to work together, why we decided to go into academia, the benefits of proper training, and the physiological training plan. 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 Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com OUTLINE: 0:00 - Introduction 0:23 – How Dr. Jacobs and I met: the origin story! 9:26 – The podcasts goals 10:05 – Dr. Jacobs background: why researchers choose academia? 15:00 – On optimizing performance 17:48 – Scientific communication is key! 19:06 – Thoughts on altitude training 20:14 – Differences between males and females 23:55 – More podcast goals 25:25 – Sensationalizing science in media 28:27 – Damage plus rest equals improvement 30:48 – Is your psychology ruining your training? 31:50 – How to combat a sedentary lifestyle 34:20 – The definitive zone 2 39:03 – How to determine physiological intensity domains 42:11 – Are there three legitimate thresholds? 45:23 – Are thresholds occurring at the same intensity? No but who cares?! 46:49 – The physiological training plan 49:00 - Outro

Welcome to the Critical Oxygen Podcast! In this episode Jonah Rosner, MS, CSCS, and I talk about how we met, Jonah's current training, and the how we use technology to assess physiology. 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 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: 0:00 – Introduction/How we met 2:22 – Jonah’s Background 5:32 – Portable physiology technology 6:32 – How to optimize your training 7:50 – How Jonah tracks his physiology 11:50 – Casual 27 mile days 12:24– Is Jonah an Ultra Runner? 15:08 – Is more muscle better for long races? 15:52– Lighter does not equal faster! 17:18 – Why are elite marathoners so light? 18:34 – How is 28 miles impacting you? 20:26 – Why you are stagnant! 22:32 – Controlled Variability! 23:08– What are our biases? 25:04 – Strong = Fast 25:48 – Is there a stress cap? 26:30 – How to use physiological testing to plan your training 28:36 – Why our bodies adapt to stress 30:34 – Stop using cookie cutter training plans! 31:22 – Polarized vs pyramidal training 34:54 – Physiological Zoning: Are there three thresholds? 38:32 – Stop guessing at your training! Do a physiological Test! 39:58 - Outro