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How to determine your maximal sustainable intensity (second threshold) | #21 ft. Dr. Robert Jacobs
This episode of the Critical Oxygen podcast discusses the concept of thresholds in exercise physiology. Dr. Robert Jacobs and I explore the confusion surrounding thresholds and the various ways they are measured. We also discuss the limitations of lactate testing and the disconnect between research and real-world application. The practical application of thresholds in training and competition is explored, as well as their relevance for beginners. The episode concludes with a discussion on the critical power model and its implications for sustainable exercise intensity.
TAKEAWAYS
1) Second threshold is used to define the delineation between sustainable and unsustainable exercise intensity.
2) Lactate testing has limitations and should be used in conjunction with other measures.
3) Practical application of thresholds in training and competition requires individualization and a focus on pacing.
4) Critical power is a mathematical model that represents the maximum sustainable power output an individual can maintain for an extended period of time.
5) The critical power model has limitations and may overestimate an individual's sustainable power output.
6) Consistency in testing and measuring physiological variables is crucial for tracking changes in performance.Articles: The critical power concept - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371646/Maximal metabolic steady state - https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098Don't forget to 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/criticalo2Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE
00:00 Introduction to Thresholds
03:22 Confusion around Thresholds
08:20 Thresholds and Exercise Duration
13:09 Limitations of Lactate Testing
17:06 The Disconnect between Research and Real-World Application
19:26 Maximal Lactate Steady State
22:47 Steady State Isn't Steady
26:32 Practical Application of Thresholds in Training
34:13 Thresholds in Competition
41:33 Thresholds for Beginners
44:28 The Critical Power Model
50:19 Understanding Critical Power
51:45 Challenges of Maintaining Critical Power
52:18 Factors Affecting Critical Power
56:30 Physiological Models for Performance
57:25 The Impact of Hydration and Nutrition
59:16 Individual Variability in Performance
01:01:13 Optimizing Training Zones
01:04:32 Performance as a Sine Wave
01:06:29 Limitations of the Critical Power Model
01:07:16 Caveats of Time to Exhaustion Trials
01:08:14 Alternative Testing Methods
01:09:13 Consistency in Testing
View all episodes
By Philip Batterson, Ph.D.
4.9
1515 ratings
This episode of the Critical Oxygen podcast discusses the concept of thresholds in exercise physiology. Dr. Robert Jacobs and I explore the confusion surrounding thresholds and the various ways they are measured. We also discuss the limitations of lactate testing and the disconnect between research and real-world application. The practical application of thresholds in training and competition is explored, as well as their relevance for beginners. The episode concludes with a discussion on the critical power model and its implications for sustainable exercise intensity.
TAKEAWAYS
1) Second threshold is used to define the delineation between sustainable and unsustainable exercise intensity.
2) Lactate testing has limitations and should be used in conjunction with other measures.
3) Practical application of thresholds in training and competition requires individualization and a focus on pacing.
4) Critical power is a mathematical model that represents the maximum sustainable power output an individual can maintain for an extended period of time.
5) The critical power model has limitations and may overestimate an individual's sustainable power output.
6) Consistency in testing and measuring physiological variables is crucial for tracking changes in performance.Articles: The critical power concept - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371646/Maximal metabolic steady state - https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098Don't forget to 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/criticalo2Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE
00:00 Introduction to Thresholds
03:22 Confusion around Thresholds
08:20 Thresholds and Exercise Duration
13:09 Limitations of Lactate Testing
17:06 The Disconnect between Research and Real-World Application
19:26 Maximal Lactate Steady State
22:47 Steady State Isn't Steady
26:32 Practical Application of Thresholds in Training
34:13 Thresholds in Competition
41:33 Thresholds for Beginners
44:28 The Critical Power Model
50:19 Understanding Critical Power
51:45 Challenges of Maintaining Critical Power
52:18 Factors Affecting Critical Power
56:30 Physiological Models for Performance
57:25 The Impact of Hydration and Nutrition
59:16 Individual Variability in Performance
01:01:13 Optimizing Training Zones
01:04:32 Performance as a Sine Wave
01:06:29 Limitations of the Critical Power Model
01:07:16 Caveats of Time to Exhaustion Trials
01:08:14 Alternative Testing Methods
01:09:13 Consistency in Testing
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