Physiology Secrets: Recent Episodes
METS Performance
The Physiology Secrets Podcast gives you inside access to the BEST Endurance Performance information out there, presented in a way that anyone can understand.
Nick recently was invited on the Effortless Swimming podcast to chat about our new testing equipment in the lab and discuss the practical implications of being able to use data to start dialling in further your fuelling needs when racing and training.
To learn more about Effortless Swimming CLICK HERE
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
As you may have heard, we have some new lab testing equipment that has expanded our capabilities to go much deeper into your physiology. In this episode, we discuss the new metrics we can assess including Fat vs Carbohydrate utilisation and how we can pair that with an InBody composition analysis to better estimate and predict your race-day nutrition requirements to optimise your endurance performance.
Recently we shared on Instagram some data from long time METS athlete Dimma and how we had him in the lab just to check in on his Zone 2. To do so we still measured his Oxygen consumption (VO2) and lactate, but we changed the protocol so he didn't have to go all the way to max. From your feedback and questions, we wanted to jump on and chat about the 3 main test protocols we can do in the lab and how they provide different levels and types of information to best inform your training and racing.
Got a question about the test protocols we can use in the lab? Unsure which one would be suit you? Get in contact with Nick to chat about it, via email: nick@metsperformance.com
Recently Nick was invited on as a guest on the Stronger Stride podcast to discuss the basics of lab testing and how the data can be implemented into training.
Go check out the Stronger Stride podcast here:
https://podcasts.apple.com/au/podcast/the-stronger-stride-podcast/id1546581804
OR on instagram: @strongerstride
The N=1 Theory is really a fancy name for something we've always done, individualise everything and seek performance improvement for the athlete in front of us, essentially creating the research study of that single athlete's performance to support them racing faster, smashing PB's and fitting it all in around all of the other things going on in life. Because that's what really matters.
Huw Darnell joined Nick for this awesome episode of the podcast to chat all about how his work as a strength & conditioning to aid endurance athletes through the process of 'Pain to Performance'. Huw also shares his insights into incorporating strength training into a busy and often complex endurance athlete schedule, PLUS a bonus quick discussion on how we can maximise our use of breath to assist performance and recovery.To find out more about Huw, head over to:https://www.huwdarnell.com.au/OR Instagram: @huwdarnell
We’re back on the podcast in 2023 (it’s been a while!) and we’ve got our hands on some interesting endurance focused tech we think you’d be interested in hearing about. What else should we get our hands on to test or look into?ANDWho should we invite onto the podcast for a chat?Get in touch with Nick with your thoughts via email: nick@metsperformance.com
OR on Instagram @metsperformance
Zach is a 70.3 triathlete who first walked in the METS Lab after giving Geelong 70.3 (2020) a go off little to no training. He did ok, 12 months later he destroyed that benchmark and 3 years on with Nick coaching him, he's been able to optimise his training to take his performance to a whole new level.For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Zach is a 70.3 triathlete who first walked in the METS Lab after giving Geelong 70.3 (2020) a go off little to no training. He did ok, 12 months later he destroyed that benchmark and 3 years on with Nick coaching him, he's been able to optimise his training to take his performance to a whole new level.For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
On this episode, Nick jumped on for a chat with Dieticians Luke & Ethan from Active Health Clinic to discuss nutritional choices leading into race day. Everything from carb loading considerations, smart food choices and how you can best ensure you get the fuel you need practically before your next endurance event.
You can contact the guys here: Luke Hassan - luke@activehealthclinic.com.au Ethan Said - ethan@activehealthclinic.com.au
Nick was invited on TriVelo's "Get Fast" podcast to chat about everything we do here at METS, testing, training zones, endurance and more. So, we thought we'd re-share the conversation here.
Check out TriVelo's podcast here: https://podcasts.apple.com/au/podcast/get-fast-podcast-triathlon-ironman-cycling-coaching/id1400770015
Learn more about TriVelo here: https://trivelocoaching.com.au
Another Extra 1% tip episode, this time on Cooling Strategies to beat the heat, in particular pre-event when the aim is to maintain muscle temperature but reduce core temperature.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
A new mini series on small 1% things to top up that final bit of performance for race day. In this one Nick and Luke discuss the use of Sauna's and the impact it might have in how you respond, particularly when racing in hot conditions.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
A number of questions have come through recently on the back of the resurgence for lactate testing the field by a number of high profile athletes. So Luke and Nick discussed the pros and cons, plus a bunch on background info regarding lactate testing in general plus their thoughts on why and why not to do it.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Old school super short episode where Nick goes through some thoughts he's had whilst returning to swimming consistently for the first time since 2019 (and working around some injury constraints).
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Luke and Nick had 2 athletes both get in touch about the same podcast they listened to talking about using a high cadence for a "better" VO2max interval stimulus. So we sent our resident sport scientist Nick away to listen to it, research further and piece together what might be going on when cadence increases to give you the need to knows.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
We often receive lots of questions about polarised models of training and why they are effective, so here's the underpinning physiology and a little discussion around different scenarios influencing the balance between low and high intensity.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Have you seen Lionel Sanders recent Youtube video? He's testing VO2 at Ironman power now and looking to compare it after getting through the next block of training. Nick and Luke discuss the what and why behind his process and shed some light on how he's looking to improve.
Look out for a Part 2 once Lionel posts his follow up results! Lionel's video: https://youtu.be/ncg8zTKh2Y8
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
We're back for 2022, kicking things off with a training session explained and a bit of extra thought on how you need to consider all variables relating to interval training when creating sessions. It's not always just increasing the intensity or volume, sometimes you might need to shift the work to rest ratio. Nick and Luke discuss the following session: 4 x 8min @ 90% VO2max / 2min passive recovery.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
We've been thinking about upgrading our testing equipment for a while, to open up so many more possibilities like identifying fuel utilisation, race nutrition strategy development and more. So we thought we'd chat about it and bring you in on the discussion. Nick and Luke sat down to talk out the pros and cons of a new metabolic analyser before we throw it open to you.
Let us know what you think: https://www.surveymonkey.com/r/P8TSMJC
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
We couldn't believe it had taken us this long to go more in-depth about Fraction of Expired Oxygen and how it tells us some really great insights into how best to attack your training post VO2max test. We discuss what it is, the trends we see and more in an episode that covers off one of the most important metrics we look at in the testing data.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Luke talks about an increasingly more popular supplement, Beta-Alanine and the possible impacts on performance that it might have.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
We came across a really great instagram page (@labratrundown) who's doing some cool research on all of the super shoes out there including the famous or arguably infamous Nike Vaporfly's. We discuss the findings of a recent set of testing and chat about our thoughts on the piece of equipment that has had the endurance world talking for a few years now.
For links to the research studies/findings etc go to: @labratrundown (on instagram)
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Great session, if we're talking race specificity this is pretty much spot on for a half/full distance marathon runner. Nick and Luke discuss how they might alter the session for different purposes, and talk about why it's a great session to begin with.
EMAIL us your training sessions to review --> nick@metsperformance.com OR message us on Instagram @metsperformance
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
A great question came through to us via instagram asking about strategies to optimise triathlon training. Can you have week to week changes in focus (i.e. Week 1 = 4 Swim, 1 Bike, 2 Run. Week 2 = 2 Swim, 4 Bike, 3 Run etc) Luke and Nick also dive into strategic fatigue, training camps and some other concepts surrounding periodisation to maximise the training stimulus and adaptation.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
EPISODE 150 is HERE! In this one we talk about how and why athletes at the elite level can transition across endurance sports, like Cam Wurf did from Olympic Rowing to Professional Cycling and now Ironman Triathlon, with so much success. But also why it usually only works in particular directions.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Another session sent in by one of our listeners, what does it do well and what could be improved? Check out the session below and then listen to our thoughts: 10 x 400m @ 100% VO2max with 400m easy jogging recovery (approx. 1:2 work to rest ratio)
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Luke and Nick answer a question about Ultra running in this episode and what the main goal should be for events lasting 6hours and more. Is it purely to be better at using Fats as a fuel source? Is it worth doing Threshold, Tempo or even VO2max work? here our thoughts in this episode.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
In a follow up to our discussion on threshold based training last week, here's a perfect example of a session that executes this aspect of our physiology really well. One of our listeners sent in the following: 5 x 5min (4min @ 100% FTP, 1min @ 105-120% FTP) with 2.5min recovery
In the context of preparing for a TT run up the 1 in 20 climb, this is pretty much spot on. Have a listen to our thoughts on the session in this episode.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
A few great questions sent in recently asking if going to Zone 2 ONLY training is a good idea in a base phase and what the difference between VO2 and Threshold sessions are. here our thoughts on this episode on both topics and how we process these decisions for building training programs.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
In this episode we talk about an awesome session we use for a number of athletes and why it's really effective PLUS we critique our own work and tell you how we've gone back and improved the session over the years to get to where it is now.
Main set: 2 sets of 1 x 5min @ 88-92% VO2max, 2.5min @ 60-70% VO2max 5 x 1min @ 100-105% VO2max, 30s Passive recovery
OR
2 sets of 1 x 5min @ 88-92% VO2max, 2.5min @ 60-70% VO2max 5 x 1min @ 100% VO2max, 1min @ 65% VO2max
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Another great session sent through by one of our listeners. Session Details: 4km warm up & strides
Main set: 10 x 800m @ 120% Threshold Pace, 90s jog recovery 4 x 200m max speed, 2min passive recovery
2km easy cool down
Check out what we think, what we'd change and more in this episode.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
We have this question a lot..."How far off A-Grade cycling am I?" or "If my VO2max improves will that make me an A-Grade rider?" So we thought we'd share our thoughts on what separates A from B-grade cyclists, form physiology to performance smarts & tactics.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Another session sent in, this time imagine starting out very easy and continually increasing or 'ramping' up the intensity then gradually ramping it back down. What does this aim to do? Nick and Luke chat through the session and talk about why flipping that upside down to do "u-shapes" instead of pyramids would potentially be a much more effective session.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Nick and Luke breakdown a session sent through by a podcast listener, repeats of a short hard effort followed by a sub threshold block, back into a 30s burst. Is this an effective session or what could be changed to get more out of it? Plus when might you use this type of session in your training?
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Who does METS turn to to keep up to date with the science of aerobic training? This guy. Nathan Heaney (AKA The Conditioning Consultant) joins Luke in an absolutely awesome, must listen episode of the Podcast. They dive into the science of maximising time at VO2max, training intensity distribution (i.e. polarised), field testing for maximal aerobic speed and LOADS MORE!
Follow Nathan on Instagram: @theconditioningconsultant Learn more about Nathan: https://runningprogram.com.au/about-us/
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
You know we love our VO2max intervals and this session is one of those. Nick and Luke chat about doing short HIIT this time and how doing 30s ON/30s OFF can achieve a similar stimulus to our favourite 2-4min effort @ 95% VO2max with equal very easy recovery. PLUS why this session might be more or less specific to you depending on what type of athlete you are.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
The Balanced Runner is BACK! Paul Mackinnon joins us agin on the podcast to talk all things running technique, including the big mistakes he sees athletes and coaches make, why trying to activate your glutes isn't fixing any problems and his insight on how pro's could be even faster than they already are, IF they learnt to run more effectively. One you don't want to miss!
Follow Paul on Instagram @thebalancedrunner Get in contact with Paul: www.thebalancedrunner.com.au
Listen to Paul on Episode 69. of the Podcast HERE
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Low Cadence is a training method lots of cyclists would have heard of or used, but what does it aim to do and are there some better alternatives to make sure you get best bang for buck in your training. Nick and & Luke talk through their thoughts on another training sessions explained episode of the podcast.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Lockdown 5.0 in Melbourne came at a perfect time for us to sit down and watch the Zwift Tri-Battle between Jan Frodeno and Lionel Sanders, ultimately leading to the Ironman distance World Record being smashed. Luke, Nick & Tyler chat about their thoughts on the science, innovation and ultimately their reactions to the event. Plenty to unpack in this episode of the podcast including how Sanders can run at 120bpm, why live blood glucose monitoring could be the next big thing, and more!
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Training sessions explained is where Nick & Luke bring up one of your training sessions, an idea for a session or something we've seen online and discuss the physiology, the good and the bad behind it. This time it's a running session: 6 x 6min at Threshold PLUS 6 x 200m FAST.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
In this NEW podcast sub-series Nick & Luke choose one of your training sessions, something we've seen online or an idea for a session, turn the mic on and give our immediate thoughts and reactions. This episode is all about a recently suggested session by an Athlete to do 1min On/3min Off.
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
In this episode, Nick chats with Nathan Fenton (a.k.a the Run Power Coach) and discusses all things running and power meters including technology such as Stryd, how to implement the data in training and where the industry might be heading when it comes to using this metric.
About Nathan: A lifelong endurance athlete and is fascinated by the many different coaching methodologies, always tinkering with principles from other sports to see how they can apply to endurance sport and specifically running. http://www.runpowercoach.com https://www.instagram.com/runpowercoach
For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind
Luke discusses how to train your aerobic power. You can download our most recommended aerobic training sessions for both bike and run here: https://go.metsperformance.com.au/aerobic-power
Another race was cancelled recently with a number of athletes now left wondering what to do as they completely re-think their preparation for the rescheduled event. Luke talks about how to make the most of your training with the adjusted timeline till race day.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses gastrointestinal upset commonly experienced by athletes and some possible solutions.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
After Luke found a Facebook ad outlining "improvement" in anaerobic performance as a result of a respiratory muscle trainer, he was both shocked and bit annoyed that another device has entered the industry making some interesting claims to say the least. So we thought we should talk bout it as we know many on social media immediately jumped on board to share their thoughts. We break down why the device wouldn't benefit sprinting/anaerobic performance BUT also we give the benefit of doubt and explain the situation when it could be beneficial also.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
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Instagram: @metsperformance
Something we often take for granted and forget when looking at the next 1% improvement is that a change in a part of our physiology may not actually generate a positive impact. Luke & Nick discuss the process whereby our performance is the result of the interaction of multiple systems (mainly we discuss respiratory, cardiovascular and muscular systems) working together to generate the output and answer a few questions on supplements/training products and how they only affect parts but not the whole.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
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Instagram: @metsperformance
New restrictions have hit Melbourne and stage 4 is here, but what does that mean for your training and how can you make the most of your 1 hour of outdoor exercise per day over the next 6 weeks? Luke and Tyler discuss how to alter your plans to keep things ticking along during this lockdown.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
Check out our social pages and send us a message there:
Instagram: @metsperformance
A great question came through via our instagram (@metsperformance) about whether it is worth Peaking without any racing or not? Luke, Nick & Tyler jumped on Zoom to discuss the pros and cons of peaking without an event and how you can make it work for you rather than against you.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance
Last week we talked about the effects of detraining and this week we've gone the other extreme. Overtraining syndrome which is a real possibility at the moment with more athltetes working form hoe on flexibile hours and wanting to get out to train more. So Luke and Nick sat down to discuss the symptoms of overtraining and how to avoid it.
VIDEO LUKE REFERENCES: Off-Season Recovery/Detraining: https://www.youtube.com/watch?v=l1djqlHzV08&list=PLggpij53MWphicIPR0pHODeqCdKjV2Wid&index=4&t=594s
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
Check out our social pages and send us a message there:
Instagram: @metsperformance
Luke and Nick discuss the science of "use it or lose it" and go into how quickly things start to decline when detraining kicks in. What specifically changes in your physiology when you stop training completely and how can you prevent this from happening even when you need to cut back the number of sessions you do in a week.
VIDEO LUKE REFERENCES: Off-Season Recovery/Detraining: https://www.youtube.com/watch?v=l1djqlHzV08&list=PLggpij53MWphicIPR0pHODeqCdKjV2Wid&index=4&t=594s
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
Check out our social pages and send us a message there:
Instagram: @metsperformance
We've all seen a VO2max number come up on our Garmin watches, but how does Garmin estimate this and how does it compare to getting your Vo2max measured in the lab? Luke and Nick discuss the ins and outs of Garmin's VO2max estimate.
Check out Nick's Video covering this as well: https://youtu.be/DRem4jt0_9A
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
Check out our social pages and send us a message there:
Instagram: @metsperformance
Luke discusses how heart rate changes with your fitness level at rest and during submaximal & maximal intensities.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
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Instagram: @metsperformance
Throughout this year we've seen a number of professional athletes analysing their sweat including Lionel Sanders & Sebastian Kienle, plus with the launch of the METS Membership we've had a number of questions about sweat testing. How does it work? What are we looking for? AND How can you use the data practically ready for race day?
We sat down to discuss the ins and outs of sweat testing and discussed the importance of specificity with environment when it comes to getting accurate data.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
Check out our social pages and send us a message there:
Instagram: @metsperformance
Luke discusses an introduction into Nitric Oxide: what it is, what it does, and why it does/does not improve performance. Stay tuned for a future episode where we will delve into the science in more detail.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
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OR
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Instagram: @metsperformance
This stems from a bit of a rant we had about how many swimmers we all see at the pool doing entire 2-3km sets with paddles, snorkels, fins, you name it they are using them and how ineffective it is to developing faster swimming. Also follows on from last weeks return to swimming post COVID podcast episode so be sure to check that out first!
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
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Instagram: @metsperformance
This episode is part brag about all of our new bikes BUT mainly about how you can change up the bike you use to change it up with some variety and still get all the training stimulus you need to work towards your goals.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
Check out our social pages and send us a message there:
Instagram: @metsperformance
Nick and Tyler discuss how to best go about returning to the pool and swimming now restrictions are easing. Tyler dives into his sessions at the moment, the importance of technique and quality over quantity for getting back to his best. PLUS Luke jumps in towards the end quickly to share his thoughts.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
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Instagram: @metsperformance
Luke talks through planning your training as we start to come out of isolation and restrictions are reduced. What should post-COVID periodisation look like?
Get your unlimited testing subscription here: https://go.metsperformance.com.au/mets-subscription
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
Check out our social pages and send us a message there:
Instagram: @metsperformance
Training zones are one of the most talked about parts of endurance training, but how do you YOU get your zones? Do you use percentages of a generic equation like 220-age? Have you maybe followed the MAF method? Even better do you go for physiological testing to measure and pinpoint your training zones?
Luke and Nick breakdown the most common ways of getting training zones and the key points when looking at which path is best for you.
Want to get tested and get ACCURATE training zones? Check this out! https://go.metsperformance.com.au/mets-subscription29988584
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
Check out our social pages and send us a message there:
Instagram: @metsperformance
The fastest breakdown of how to make the most of race day nutrition, specifically balancing Glucose & Fructose to get more carbs in AND hopefully manage any gastric upset in the process.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
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Instagram: @metsperformance
Another great question came through that compared two athletes doing very different warm up routines for the same main session. Who was doing it better and what are the key components of a warm up to get you best prepared for the session ahead and likely reduce your injury risk along the way. Luke and Nick discuss on today's episode.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
Check out our social pages and send us a message there:
Instagram: @metsperformance
We get asked quite a bit what the differences between treadmill and outdoor running are and how it may be benefitting or hindering your training/performance. Luke and Nick discuss the pros and cons of both and why you might choose to run indoors or outdoors.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
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Instagram: @metsperformance
A great question came through about recovery periods during a VO2 interval set and how fast or slow should you walk when your program says "Walking Recovery"? Luke discusses how to best go about it on today's episode.
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
https://go.metsperformance.com.au/free-mets-mastermind
OR
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Luke discusses the different intervals lengths and intensities you can use to accumulate 10 minutes of time at VO2 max.
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Another great question came through recently after our recent episode on fuel for performance. If is worthwhile to plan phases of low and high carb depending on the demand of your training or racing schedule? Luke and Nick sit down to talk through the ways in which using a mix of both low and high carb strategies can be beneficial depending on the goals of your training.
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A great question came through about VO2 interval training. When you're pushing yourself to the absolute limit in an interval, should you continue to push through even if your pace is dropping to get the quantity done? Or should we cut the effort short and go for quality in the session?
Luke and Nick discuss how to make the most of VO2 interval sessions AND why quality is king! We also get into a little bit on how physiology during High Intensity Training helps to prevent athletes from putting on "unwanted size" in the gym. Nick has an AWESOME summary of this process over on his Youtube Channel, watch here: https://youtu.be/G7N0TZiKZW4
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Fatigue is can sometimes be a complex mix of multiple factors, but when we start to recover, where does that all go? Luke discussed how by-products are dealt with by the body in the recovery process.
This video provides a more in-depth discussion surrounding how lactic acid is removed: https://youtu.be/E9M1yJQ8VOc
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We had a great question come through about the difference between Threshold & Tempo training. Is it all one grey zone and the same? OR is there any benefit to being more specific in our approach? Luke and Nick discuss the needs to knows on tempo & threshold.
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Carb-loading has been common practice within endurance athletes for years, but is it still a beneficial means of aiding our performance? Luke talks all things carbohydrate loading on this episode.
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We had a question from a while ago we thought we'd re-vist and share on the podcast about doing big gear efforts on the bike. Is it worth it? Find out in this episode.
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Fasted Training over the last little while has become a pretty popular training method and when used correctly can be quite effective, BUT a large number of athletes get the timing of fasted sessions completely wrong. Today's episode we go through the Pro's and Con's of Fasted Training and how you can use it effectively, including when to avoid it during your training week.
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Protein intake is a critical part of the nutrition and recovery process, but how much do we actually need? Luke talks through the protein requirements of endurance athletes in this episode of the podcast.
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The team is back together, at an acceptable social distance, to talk about the common mistakes being made by a number of athletes during the isolation period and how to avoid making simple running errors to minimise your risk of injury. Whether your a runner increasing the number of sessions you're doing OR a cyclist/swimmer getting into running for an alternative to get you by, we talk through everything you need to know to reduce the injury risk and run smarter.
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Luke discusses the effect of exercise intensity on immune system function.
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Most of us understand monitoring our training using Heart Rate, Power or Pace, but when you're doing a Strength session, how do we monitor the training load? Luke discussed how to monitor strength training load and the different variables used in a "gym" setting.
If you’re interested in our 3-month strength training program built specifically for endurance athletes, you can find out more here: https://go.metsperformance.com.au/strengthtraining
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Who taught you to breathe? Think about it, you probably didn't learn how to breathe and we all definitely take for granted how important breathing is in the bodies natural regulation of stress (physical and psychological). Adam Hutton joins Nick on this episode to talk about breathing and answer a few questions as to why improving how you breathe is so important for improving performance and overall health.
FOLLOW Adam on Instagram: @hutton_performance
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Nick answers a few questions about changing the training plan as a follow up to some recent podcasts in this ASK METS Physiology Secrets episode.
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Luke had quite a complex question come through for this episode on the impact of accumulations in Lactic Acid on the enzymes responsible for aerobic energy production (aerobic glycolysis) & the impact on the environment for ideal Mitochondria adaptation for better oxygen use overall.
Breaking it down into 5mins, this is the most simple breakdown of inhibition of Glycolytic Enzymes and Mitochondria you will find ANYWHERE!
How to improve VO2max - Check this video out: https://youtu.be/RGUz_fCj0EM
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ASK METS is back! Join in on Nick's chat with METS Membership client Brent answering his questions about training. Discussing Zone 2 running, variety in your VO2 intervals and importance of specificity for your build phase.
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Over 4 years ago, METS began. In this episode Luke looks back at the journey to recall the 5 key things he's learnt since starting METS way back in 2016.
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With full social distancing going on, we jumped on Zoom for this episode to talk through a question from out METS community about improving Fat utilisation for a performance benefit. Luke, Nick & Tyler discuss the benefits and downsides of using more fat as fuel, why carbs are the way to go when it comes to wanting to go fast, and clear up a few key definitions including Respiratory Exchange Ratio, and the difference between Economy and Efficiency.
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Ever wondered why some people are able to kick at the end of a race and finish fast, while others just continue to fade and can't go with the leaders? Luke discusses why some athletes can finish strong in the final 400m of a race, and others can’t.
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You've seen the numerous home workouts all over social media with all the lockdowns getting underway. BUT how many of them are going to not only provide a performance/injury preventative effect AND work in seamlessly with your Endurance Training (Swim, Bike, Run, Row etc.). Also how can these workouts actually be sustainable well and truely after the isolation periods end?
Check out our latest episode, Luke and Nick discuss at home strength training. How it differs and the similarities for different skill levels and the basic building blocks of getting the most out of strength training sessions.
You can purchase your endurance-specific program here: https://go.metsperformance.com.au/strengthtraining
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The Olympics are cancelled. Racing has been postponed for the foreseeable future, but how do you adapt your training plan and alter your periodisation to suit this strange new schedule. Check out our latest episode breaking down how you can make the most of the time in isolation!
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We're back. 3 times a week. More podcast content to get you through your home isolations and indoor training sessions.
Nick, Tyler and Luke talk through everything virtual racing with Ironman recently announcing their own virtual race series plus the growing demand for platforms like Zwift at the moment. Have a listen to our thoughts and a breakdown of the science to maximise VR performance (without cheating!).
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Luke discusses the importance of monitoring your resting heart rate in illness prevention.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
If you've ever experienced muscle/strength loss as a result of an injury, then this is the episode for you! Luke discusses the benefits of unilateral transfer; that is, training one limb (eg right arm) and experiencing strength benefits in the opposite limb (left arm).
More free information at https://go.metsperformance.com.au/free-mets-mastermind
In this episode we tap into our resident fast man in the pool, Tyler, taking us through his thoughts on the common mistakes he is seeing in athletes swim training. From incorrect use of assisting tools like fins and paddles, overdoing the volume and doing drills with no purpose. A must listen to help you make your time in the water more effective and get the most out of your swimming.
Luke discusses how fast twitch muscle fibres improve your lactate tolerance.
More free information at https://go.metsperformance.com.au/free-mets-mastermind
We have a new Half Marathon World Record! 58:01 (average pace of 2:44min/km). But what are the key factors of Endurance performance and how do they relate to a world record breaking run? Find out in this episode of the podcast, PLUS listen out for how you could WIN Unlimited Testing Services for 12months!
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The Skeletal Muscle Pump is one of our most effective recovery mechanisms for flushing out the legs post-session and getting the recovery process started. But how do we engage the muscle pump, what does it do for us and are there any other ways to get the same effect?
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We caught up with Pat and Craig from The Test Lab who have the best job in Triathlon. They get to test all the latest and greatest technology, equipment, gear and more in the industry and they came down to tell us all about some of the best stuff they've tested and what we can look forward to seeing more of in the future!
Instagram: @thetestlab
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind
Nick caught up with Aidan Rich, a gun APA Sports & Exercise Physiotherapist and a pretty handy triathlete in his own right to talk about the benefits of Foam Rolling & Self Myofascial Release, Aidan's thoughts on Trigger Points and releasing those tight areas, PLUS pretty much everything you need to know about tendons and tendon injury using the common Achilles Injury as our case study. Loads of great information in this episode!
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
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We dive into the changes and differences Tyler is facing during his switch from Ironman training early in the year to XTERRA Off Road World Championships preparation and see how he's altering his training to cater for the different race demands required when heading off road. Tyler talks about his session changes, nutrition & hydration strategies, adapting to different equipment and more!
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Luke sits down with ex-professional road cyclist and Altitude guru Rico Rogers from Box Altitude, a Melbourne based company changing the game when it comes to accessing the benefits of high altitude exposure for performance.
Check out Box Altitude at: https://www.boxaltitude.com
Want to swim fast? Want to know how? Listen to this awesome episode with one of the leaders in swim technique analysis, Brenton Ford from Effortless Swimming sharing his thoughts on what makes up a great technique, how to adapt for the challenges of open water swimming and more!
To check out more from Brenton and the Effortless Swimming team: Facebook & Instagram: @effortlessswimming E.F Podcast: https://podcasts.apple.com/au/podcast/the-effortless-swimming-podcast/id1042517353 Website: www.effortlessswimming.com
Cyclists and Triathletes listen up. You've all probably had some interest along your training and competition journey that led you to think about your bike fit and position. Maybe you wanted to become more aero OR relieve pain and improve comfort? Nick sat down with Ken Ballhause from Adaptive Human Performance and the mastermind behind Sync Ergonomics, changing the way we think about the human-bike interaction.
You can follow Ken's work on Instagram below: Adaptive HP: @adaptivehp
Sync Ergonomics: @ridesync
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When we think of recovery we often think about compression, ice baths, massages and the flashy 10% at the top, while often neglecting the 90% of recovery that is Sleep, Hydration & Nutrition that make up the foundation of the iceberg of recovery. Nail these basics and set yourself up to recover better and faster!
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
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Another ASK METS episode exclusively available to our METS Mastermind community, answering their specific questions about endurance performance. This time it's all about backing up races on consecutive days. How to minimize fatigue and recover quickly to go again. Plus we go into why a clear training goal is ideal and if it's ok to do a threshold session early in the week followd by a VO2max session later in the week.
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With Ironman Cairns around the corner we sat down to talk about everything race preparation including how to be phycially and psychologically ready to go, negotiating nutrition and hydration, preparing for hot and humid conditions and finally how to think about a race plan or pacing strategy. Plenty of tips and tricks not to be missed in this episode!
Want to sit down and nail a race plan with the METS team? Contact Nick via email at: nick@metsperformance.com
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
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In case you missed it, Luke recently hit 2000 Watts on the bike after not specifically training for the 2000W challenge since Oct/Nov last year. But how did he do it? This episode we breakdown our thoughts on how Luke's peak power went up, discussing the principle of maintenance, neurological fatigue and more!
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
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Another episode of ASK METS where we take your questions about endurance performance and breakdown the science behind the why and how! On this episode we answered questions on Altitude Training and adaptation, is it worth it? And we talk about VO2max vs Threshold, which is a better indicator of performance?
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE!
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Too often Strength & Conditioning in the endurance industry is neglected because athletes don't want to "put on size" or "lift heavy weights". The reality is that S&C isn't all about how much you can squat, it is so much more to do with unlocking untapped movement potential which is then accentuated by being able to get stronger or more powerful by lifting weights. We caught up with Mitch Rowe, Performance Coach with Virtus Human Performance to talk about how he's changing athletes performance in the gym before they begin to lift any weight.
Mitch Rowe (Instagram): @performancecoach_rowe
VIRTUS Human Performance (Instagram): @VirtusPerformance
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Have you ever stopped to think about who taught you to run? If not do that now, then listen to this awesome episode with the GO TO guy for running technique. We all know our technique goes a long way to improving our performance, Paul Mackinnon jumps on this episode to give us his expert thoughts on the untapped potential of running performance that all athletes can benefit from.
Paul Mackinnon, The Balanced Runner (INSTAGRAM): @thebalancedrunner
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind
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Our FIRST guest on the podcast, Adam Hutton (Head of S&C at MSAC Swimming) talking all things strength training and mobility for swimming. Why is it important, common issues he faces and a quick rapid fire through some of his favourite resources, books, coaches in the industry.
Adam Hutton (Instagram): @ah_performancecoach
Book Recommendation: + Start with Why - Simon Sinek
Instagram Recommendations: + Eric Cressey: @cresseysportsperformance + Tim Suchomel: @drtsuchomel + Sophia Nimphius: @docsoph
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind
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A question we are always asked is how and why does the heat cause fatigue? So here it is, our breakdown of what causes heat load fatigue and some recounts from Tyler's experience dealing with the extreme end of the heat fatigue spectrum, including the signs and symptoms of beginning to fatigue. An awesome must listen to episode for anyone preparing to race in the heat.
LINK TO CALLUM HAWKINS GC MARATHON COLLAPSE VIDEO: https://www.youtube.com/watch?v=gDghQzjK1uY&t=8s
LINK TO METS MASTERMIND: http://go.metsperformance.com.au/free-mets-mastermind
Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link above) to gain access to the FREE Facebook Group and MORE!
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A great question from our METS MASTERMIND group on Fasted Training, Carb vs Fat utilisation and how it impacts performance at different exercise intensities.
LINK TO METS MASTERMIND: http://go.metsperformance.com.au/free-mets-mastermind
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A difficult question to answer, but how do we know what training to do? AND when to do it? We talk through our process behind the decisions we make on training session selection and dispel a few myths around external perceptions of the METS Philosophy.
LINK TO METS MASTERMIND: http://go.metsperformance.com.au/free-mets-mastermind
Got a question about endurance performance you want answered? Let us know, send through your questions to nick@metsperformance.com
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Our first ASK METS episode! We had some great questions come through from Mitch, a marathon runner looking to qualify for the New York Marathon. We answer his questions on how to peak your performance in the lead up to a key race, how to taper properly AND how to warm up on race day.
Got a question about endurance performance you want answered? Let us know, send through your questions to nick@metsperformance.com
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Physiology Secrets is BACK for 2019. Have a listen to what's in store in the new look podcast PLUS all the insider information about what was going on with a handful of athletes caught in the act blood doping recently.
Got a question about endurance performance you want answered? Let us know, send through your questions to nick@metsperformance.com
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Luke discusses a taper, heat load, race nutrition, and carb loading in the lead up to the Melbourne Marathon.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke provides an update on the 2,000 watt challenge and how the last 4 weeks of the program will focus on translating strength gains into sport specific performance.
More free info @ https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses how fast and slow twitch fibres adapt to strength and endurance training.
Luke discusses relative vs absolute power outputs and whether or not you need to worry about your weight for swimming, cycling, and running.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses the two TrainingPeaks metrics we monitor at METS to ensure an endurance athlete's aerobic capacity is consistently improving.
More info at https://go.metsperformance.com.au/free-mets-mastermind
Luke and Nick discuss relative strength and how it relates to better running economy and increased resilience to high intensity training sessions.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses how training the neuromuscular system provides rapid and significant results in just 2-4 weeks.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
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Luke discusses whether making up for missed training sessions during the week is a good idea.
More free resources at: https://go.metsperformance.com.au/free-mets-mastermind
Luke sets himself the challenge to produce a 2,000 watt cycling sprint in just 2,000 hours (83 days) of training! Listen in to get an insight into how he will attempt to achieve this.
Subscribe to the podcast to follow along and also to the free METS mastermind page to view the weekly overviews and testing videos: https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses a better way to determine heart rate training zones than the generic 220-age if you can’t complete laboratory testing.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses how humidty affected athlete's results at the Gold Coast marathon on Sunday, and what you can do to combat it's effects.
Why does METS prescribe 5 zones for endurance athletes instead of 3, 6, 9 or 11?
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Why is it easier to hold power cycling uphill compared to on the flat?
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
How can training camps be leveraged to maximise performance?
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Luke discusses how altitude training, EPO, and blood doping improve VO2 max.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses this differences between heat acclimatisation and acclimation, lactate threshold and anaerobic threshold, and aerobic capacity vs aerobic power
Luke discusses how and why Callum Hawkins collapsed towards the back-end of the Comm Games marathon.
Luke discusses the chronic adaptations of the respiratory, cardiovascular, and muscular systems and how they relate to improved endurance performance.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke provides an update on what’s going on behind the scenes as well as how velocity at Lactate Threshold is the main physiological KPI for endurance performance.
Luke discusses how muscles contract, and the role of inorganic phosphate and hydrogen ions in muscular fatigue.
Luke discusses whether strength and endurance training should be trained cohesively or separately.
Nick talks about the relationship between reducing resistance and increasing propulsion for fast and efficient swimming.
Luke discusses the determinants of endurance performance and his vision of the “perfect service” for endurance athletes.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses the pros and cons of using ice baths for recovery as an endurance athlete.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses the physiological differences between a track sprinter cyclists and road sprint cyclists.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses nutritional, metabolic, and physiological recovery you can undertake when racing two events on the same day.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
Luke clears up the training philosophies used at METS, what minimum effective dose means, and how it can be used to train smarter, not harder.
Luke discusses the different types of muscle fatigue an individual can experience during an event and how to best combat it.
More free resources at https://go.metsperformance.com.au/free-mets-mastermind
In this episode, Luke discusses two questions:
-
Should threshold and VO2 max workouts be separated?
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When is the right time to increase the pace of your intervals?
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Luke discusses the methods of measuring the intensity of a session and whether heart rate, pace/power, or rating of perceived exertion is best.
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PART 2: Nick discusses how you can maximize gym time to improve multiple components of the force-velocity curve.
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Nick discusses what we should target in regards to physiological development from strength training for endurance athletes and the correlation to endurance performance.
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Nick talks about his strength training philosophy in terms of getting the most out of an endurance athlete’s strength program.
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30 seconds maximal with 4 minutes recovery: can it help your endurance performance?
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What’s better: 4 VO2 sessions of 12 minutes, or 2 with 20 minutes? Should HITT sessions vary week-to-week?
Question of the day: How many HITT sessions do you complete per week? Leave your answer in the comments.
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Luke discusses our 2018 plans and also tackles a question about performance plateaus.
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Luke discusses massage and hyperbaric chambers as a recovery tool.
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Recovery part 1: Luke discusses water immersion as a recovery tool.
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Luke discusses de-training (how quickly you lose fitness), how you can avoid it, but also why it isn’t all bad.
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Do you set truly detailed goals? Luke discusses how in this episode.
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Nick talks about how strength & conditioning and biomechanics can influence endurance performance.
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How does caffeine effect performance?
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How work in the gym can complement your performance.
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EDIT: Recommended rest periods between sets:
Hypertrophy: 90s Max strength: 3 minutes Plyometrics: 3 minutes
Luke’s take on high fat, low carb diets for performance.
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Can consuming bicarbonate actually delay the fatiguing effects of lactic acid?
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Luke discusses who benefits from creatine loading and the possible ways to make weight for applicable sports.
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What nutrition should an endurance athlete consume before, during and after a long event?
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Luke discusses how and when he uses brick sessions for triathlon performance.
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Luke discusses his opinion on “no pain no gain”.
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Is training at >90% applicable to ultra endurance athletes?
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Learn the 3 ways to maximise fitness and when they should be included in a program for best benefit
What is ‘sweet spot’ training and is it worthwhile completing? More free resources on endurance training here: https://go.metsperformance.com.au/free-mets-mastermind
Why does heat cause fatigue and what can we do about it? More free resources on endurance training here: https://go.metsperformance.com.au/free-mets-mastermind
Luke debunks the altitude training mask myth with science! More free resources on endurance training here: https://go.metsperformance.com.au/free-mets-mastermind
Luke discusses the research on HIIT training for cardiovascular adaptations. More free resources on endurance training here: https://go.metsperformance.com.au/free-mets-mastermind
More free resources on endurance training here: https://go.metsperformance.com.au/free-mets-mastermind