Critical Oxygen Philip Batterson, Ph.D.

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!

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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!

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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.

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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!

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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

In this episode of the Critical Oxygen podcast, Dr. Marco Altini and I discuss heart rate variability (HRV) and its applications in optimizing physiology and athletic performance. HRV is a measure of the variation in heartbeats over time and is influenced by the autonomic nervous system's response to stress. Dr. Altini emphasizes the importance of measuring HRV consistently and understanding individual baseline values and trends. He recommends measuring HRV every day if possible, but at least three to five times per week. When choosing an HRV device, it is important to consider the accuracy and reliability of the measurements. Dr. Altini also highlights the significance of stability and resilience in HRV, rather than focusing solely on higher values. Finally, we discuss strategies for improving HRV, including prioritizing sleep, managing stress, and making lifestyle modifications.

TAKEAWAYS
1) Measure HRV consistently to understand individual baseline values and trends.

2) Choose an HRV device that provides accurate and reliable measurements.

3) Focus on stability and resilience in HRV, rather than aiming for higher values.

4) Use HRV as a feedback loop to optimize stress management and training.

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Follow Marco on Instagram - https://www.instagram.com/hrv4training/

Or check out the App: https://www.hrv4training.com/

CHAPTERS
00:00 Introduction to HRV and Marco Altini
06:40 Understanding Heart Rate Variability
09:39 Factors Affecting HRV
13:25 Measuring HRV: Morning vs Night
16:19 Choosing a Protocol and Sensor
24:16 Interpreting HRV Values
29:46 Stability and Resilience in HRV
32:36 Using HRV to Inform Training
44:30 Frequency of HRV Measurement
46:48 Choosing an HRV Device
49:18 Improving HRV: Basics and Stress Management
51:43 Chasing Stability, Not Higher HRV
52:11 Interpreting HRV Variability
53:04 Factors Affecting HRV During Rest Days
54:01 Possible Factors for HRV Decrease During Rest Days
55:27 Effects of Diet and Hydration on HRV
56:50 HRV Changes and Athlete's Response to Training
57:49 Long-Term Changes in HRV and Heart Rate
58:47 Seasonal Changes in HRV and Heart Rate
01:01:38 Unusual HRV Patterns After Hard Sessions
01:03:31 Getting Started with HRV Monitoring