How to Optimize Endurance Training with an Evidence-Based Approach | #64 ft. Coach Laura Norris

In this episode of the Critical Oxygen podcast, we are doing another SOLO podcast where I discuss my journey from chronic injuries to successfully completing two races after six months of consistent training. I emphasize the importance of understanding training volume (mileage and intensity) as a load marker, the role of key individuals in my recovery, and how blood work has been a game changer for performance. The episode includes a detailed recap of my recent race experiences and the adjustments I made to my training regimen to achieve success. In this conversation, I discuss my training journey leading up to my first race in two years. I share insights on physiological testing, performance assessment, nutrition, recovery strategies, and the importance of managing training volume and intensity. And I emphasize the significance of threshold work in race preparation.

In this episode of the Critical Oxygen Podcast, Dr. Alyssa Olenick and I discuss endurance and hybrid training, focusing how we balance volume and intensity, and the importance of consistency in training. We explore Alyssa's journey from athlete to academic to coach + athlete. Her insights on training load, and the role of cross-training in optimizing performance. We emphasize that more isn't always better and that understanding one's body and training needs is crucial for success in endurance sports. We also discuss the intricacies of hybrid training, discussing what it is, its benefits, the importance of cross-training, and the role of nutrition and sleep in optimizing performance. We clarify the distinction between hybrid and concurrent training, emphasizing the need for a balanced approach to strength and endurance. The discussion also highlights common misconceptions about the interference effect of endurance training on strength gains and the critical role of adequate nutrition and recovery in achieving athletic goals. More info on Dr. Alyssa Olenick: As founder of Doc Lyss Fitness and creator of The Lyss Method, she designs transformative strength, endurance, and hybrid training programs. A certified sports nutritionist, CrossFit Level 2 Trainer, ultra-marathon runner, and strength athlete herself, Alyssa lives the principles she teaches. Her mission: translate complex science into accessible strategies that empower clients to thrive—whether in the gym, on roads, or exploring trails. Dr. Olenick bridges the gap between research and results-driven training. Learn more at www.doclyssfitness.com and www.thelyssmethod.com TAKEAWAYS - Consistency in training leads to better adaptation and performance. - Cross-training can help improve fitness without the risk of overuse injuries. - Hybrid training aims to maximize both strength and endurance simultaneously. - For most people the interference effect of endurance training on strength is minimal. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/drphilbatterson Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses, and coaching - https://www.criticaloxygen.com/

In this episode of the Critical Oxygen Podcast, Dr. Eric Harbour, Ph.D. and I discuss the how to breath better during endurance exercise according to science! In this episode we explore the mechanics of breathing, the physiological implications of different breathing patterns, and how these can be optimized for better endurance and performance. The conversation touches on the limitations athletes face regarding their breathing, the psychological aspects of breathing, and the potential for training to improve breathing efficiency and effectiveness. We also discuss the risks associated with over and under breathing, providing insights into how these factors can impact overall health and exercise performance. Our main topic of focus is Eric's research paper called Breath Tools: A Synthesis of Evidence-Based Breathing Strategies to Enhance Human Running - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.813243/full TAKEAWAYS - Breathing patterns significantly influence athletic performance. - Breath control can enhance both physiological and psychological aspects of exercise. - The lung structure is relatively fixed, but breathing function can be improved. - Nasal breathing offers various benefits, including better airway quality. But has limitations at higher exercise intensities. Enjoy! More about Dr. Eric Harbour:Eric has a Ph.D. in sports biomechanics, with a focus on breathing pattern in sport. He is a broadly experienced practitioner with a sports medicine background and has worked in NCAA athletics, alpine ski racing, and New Zealand rugby. His current role as a postdoctoral research scientist is in collaboration with adidas and other companies developing analytical approaches and wearable feedback interfaces to better understand and improve sports experiences. He is a runner, cyclist, and keen outdoor athlete and currently lives with his wife, child, and dog in Salzburg, Austria. Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/drphilbatterson Interested in learning more about physiology? Check out the Critical Oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction to Breathing and Performance 02:59 The Science of Breathing Patterns 05:47 Breathing Mechanics and Physiology 09:08 Breathing Limitations in Athletes 12:01 The Role of Breathing in Exercise 14:55 Breathing Techniques and Their Benefits 17:50 Breathing Adaptations and Training 20:45 Psychological Aspects of Breathing 23:58 Conclusion and Future Directions 34:40 Understanding Breathing Mechanics 36:55 Exploring Breath Tools and Strategies 39:51 The Importance of Diaphragmatic Breathing 45:51 Nasal vs. Mouth Breathing: The Debate 51:16 Active Exhale Techniques and Their Benefits 58:47 Risks of Over and Under Breathing 01:09:24 Exploring CO2 Tolerance and Exercise 01:12:24 Breath Control in Swimming and Running 01:15:50 The Synchronization of Breathing and Movement 01:20:08 Breathing Techniques and Their Impact on Performance 01:25:49 Measuring Breathing Patterns in Athletes 01:30:36 Practical Applications of Breathing Strategies 01:35:58 The Role of Sighing in Exercise 01:41:18 Conclusion and Future Directions KEYWORDS breathing, sports performance, physiology, endurance, breathing patterns, respiratory training, athletes, breathing mechanics, oxygen transport, psychological effects, breathing mechanics, diaphragmatic breathing, nasal breathing, mouth breathing, breath tools, respiratory training, exercise physiology, breathing techniques, performance, wellness, CO2 tolerance, exercise physiology, breathing techniques, performance, synchronization, swimming, running, sighing, respiratory patterns, athletic training

IF you want to check out rythm health use OPQYFS1L at https://rythmhealth.com for $20 off your first order.

In this episode of the Critical Oxygen podcast, Dave Schell and I discuss the use of Near Infrared Spectroscopy (NIRS) technology, specifically the Moxy Monitor, to enhance endurance training. We discuss the importance of proper placement of the device, how to interpret SMO2 readings, and the practical applications of NIRS in optimizing warmups and training readiness. The conversation emphasizes the need for athletes to understand their physiological responses to training and how to use this data to inform their workouts effectively.