Critical Oxygen Philip Batterson, Ph.D.

In this episode of the Critical Oxygen Podcast, coach Aaron Geiser and I discuss physiological testing. Physiological testing is beneficial for both health and wellness and sport performance. It provides guidance for training intensities and helps track adaptations. The benefits include individualized intensity zones, understanding performance improvements, and optimizing training efficiency. Physiological testing gives coaches credibility and allows for better communication with athletes. It also helps in designing race pace efforts and provides information on substrate utilization. Testing should be done with specific consistent protocols and be repeated over time to track changes. Testing can help individuals set goals, measure progress, and make adjustments to training and nutrition plans. It is a valuable tool for anyone looking to improve their fitness and health.

TAKEAWAYS
- Physiological testing is beneficial for both health, wellness, and sport performance
- It provides guidance for training intensities and helps track adaptations
- Testing can determine VO2 max, thresholds, and metabolic health, which can guide training and nutrition strategies.
- Repeat tests over time to track progress and minimize errors.

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CHAPTERS
00:00 Introduction to Physiological Testing
06:26 Understanding Performance with Physiological Testing
28:23 The Value of Physiological Testing
35:19 Understanding Substrate Testing
41:26 The Benefits of Polarized Training
48:36 Making Testing More Accessible

KEYWORDS
physiological testing, health, wellness, sport performance, training intensities, adaptations, individualized intensity zoning, performance improvements, training efficiency, credibility, race pace efforts, substrate utilization, protocol, repeated testing, physiological testing, VO2 max, thresholds, metabolic health, training, nutrition, performance, wellness, health, longevity

In this episode of the Critical Oxygen Podcast, I am joined by Brian McKenzie where we talk about maximizing human potential and shifting physiology through proper breathing. In this episode, we discuss the impact of breathing on various physiological systems and how it can be used as a tool for improving endurance, reducing stress, and enhancing overall well-being. Brian emphasizes the importance of understanding and controlling breathing patterns during exercise and everyday life. We also discuss the interplay between the aerobic system, the parasympathetic nervous system, and mitochondrial function. We emphasize the importance of nasal breathing during low level activity. Overall, the conversation emphasizes the importance of understanding and optimizing our physiology for better health and performance.

More about Brian:
Brian is an innovator and pioneer in developing and applying custom protocols to optimize human health and performance. His work harnesses and integrates respiratory (breathing), movement, strength & conditioning, and endurance-based training approaches to elicit unprecedented positive results. His protocols and programs have been used to accelerate and raise mental and physical performance in world-class Olympic and professional athletes, first responders, musicians, actors, top executives, elite military operators, the tactical firearms community, prisoners in institutions, and the health of people suffering from chronic and pathological issues.

TAKEAWAYS
- Proper breathing techniques can have a significant impact on physiology and human performance.
- Breathing affects various physiological systems, including the nervous system, oxygen utilization, and acid-base balance.
- Monitoring and controlling breathing patterns can help optimize endurance, reduce stress, and improve overall well-being.
- Breathing through the nose and maintaining a relaxed, controlled breath can promote parasympathetic tone and enhance recovery.

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Follow Phil on Instagram - https://www.instagram.com/criticalo2
Follow Brian on Instagram - https://www.instagram.com/_brianmackenzie/

Or visit his website - https://shiftadapt.com/

CHAPTERS
00:00 Introduction and Background
09:04 From CrossFit Endurance to Respiratory Physiology
25:53 Monitoring Breathing for Optimal Performance
32:38 Transition Points in Breathing and Metabolism
39:04 Cleaning Up Limitations and Optimizing Performance
50:46 Understanding the Role of the Diaphragm in Breathing
01:05:42 The Importance of Flux and Flexibility in Physiology
01:13:27 Actionable Takeaways: Walking, Nasal Breathing, and Exploring

KEYWORDS
breathing, physiology, human performance, endurance, breath control, optimization, stress reduction, well-being, aerobic system, parasympathetic nervous system, mitochondrial function, breathing, nasal breathing, metabolic flexibility, stress, rest, walking, low-level activity, slow controlled breathing, stress reduction, physiology, health, performance

In this episode of the Critical Oxygen podcast, I am joined again by Dave Schell where we discuss field tests for determining training zones. We emphasize the importance of understanding the purpose of training zones and the physiological thresholds that bound them. We suggest using simple field tests to estimate zones, such as nose breathing or the talk test for zone 2, and iterative workouts or subjective efforts for threshold and VO2 max zones. We also highlight the need for consistency in workouts to track progress and avoid overcomplicating training.

TAKEAWAYS
- Understanding the purpose the physiological thresholds and the zones they bound is crucial for effective training.
- Simple field tests, such as nose breathing or the talk test, can be used to estimate zone 2.
- Iterative workouts or subjective efforts can help determine threshold and VO2 max zones.

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 Purpose of Training Zones
06:17 Threshold and VO2 Max Zones: Iterative Workouts and Subjective Efforts

KEYWORDS
field tests, training zones, physiological thresholds, zone 2, threshold, VO2 max, nose breathing, talk test, iterative workouts, consistency

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.

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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

In this episode of the Critical Oxygen podcast, Coach Aaron Geiser and I answer questions about strength training for endurance athletes, adjusting training zones for different sports, choosing a reputable laboratory for physiological testing, developing FTP with limited training time, and the differences between zone two training and double threshold days. We discuss the importance of individualizing strength training based on an athlete's goals, limitations, and weaknesses. We also explore the differences in training zones and thresholds between running and cycling, highlighting the impact of gravity and body weight on the stress and exertion of each activity. In this conversation, we cover adjusting heart rate zones for different activities, the importance of training at the right intensity, the benefits of physiological testing, and how to improve FTP with limited training time. Overall, we emphasize the importance of individualization and understanding one's goals and context when designing a training plan.

TAKEAWAYS
1) Strength training for endurance athletes should be individualized based on goals, limitations, and weaknesses.
2) Training zones and thresholds differ between running and cycling.
3) Choosing a reputable laboratory for physiological testing requires considering factors such as expertise, equipment, and protocols.
4) Developing FTP with limited training time requires efficient and targeted workouts.
5) Zone two training focuses on building endurance, while double threshold days challenge the body at higher intensities.
6) Adjust heart rate zones for different activities and recognize that heart rate on the bike may be lower than on the run.

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 Individualizing Strength Training
13:45 Addressing Weaknesses and Imbalances
35:02 Differences in Training Zones
50:05 Improving FTP with Limited Training Time
59:38 Zone 2 Training for Volume Increase

Keywords
strength training, endurance athletes, training zones, physiological testing, FTP, zone two training, threshold days, individualization, weaknesses, running, cycling, gravity, body weight, training, physiology, heart rate zones, intensity, physiological testing, FTP, Norwegian training method, zone 2 training, double threshold training

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