Physiology Secrets

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.

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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.

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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.

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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.

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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.

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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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