Performance Advantage Podcast

Are you going to be better next year? Faster, stronger, lighter, smarter and just an overall GC? Here's 2 ways each of us will be better, and here's just 1 simple thing you can do to have your best results in 2023! Bye bye resolutions, and hellllooooo new me!

Research article https://www.researchgate.net/publication/15235652_Mechanical_determinants_of_the_minimum_energy_cost_of_gradient_running_in_man

FREE SPEED eBook [PUBLISHED TODAY!!!!]: https://www.brakeace.com/shop

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Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people!

No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information for you to train consistently, improve your fitness and nail your next event. Enrol now and receive a BONUS power meter course (Value $299)

https://link.performanceadvantagepodcast.com/course

Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram

Follow Dr Will on Instagram: https://link.drwillo.com/instagram

After a few big weeks of racing, we discuss why some races don't measure up to training. Do your races not go to plan? Are you great at training, but bad at racing? We've found that there are three types of racers- those going for the win, those who think they are going for the win, and those who execute the best they have on the day. These might sound the same, but they are very different in terms of execution, and ultimately consistency. So listen in for the differences between racing and training so you don't blow your next race!

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Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people!

No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information for you to train consistently, improve your fitness and nail your next event. Enrol now and receive a BONUS power meter course (Value $299)

https://link.performanceadvantagepodcast.com/course

Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram

Follow Dr Will on Instagram: https://link.drwillo.com/instagram

Do you want to train like a pro? Maybe you should be asking whether or not you can train like a pro! Trainign for running and cycling is all about working on your weaknesses. Yes you can do the hardest interval sessions or longest rides, but will this make you faster? It's all about recovery. pros can train more because they can recover more! Do you sleep 10 hours or more per night? Well, pros sleep a lot! Sleep is when you recover. So today, Matt & Will talk about how the pros train, and why they can do it. Don't make these mistakes: ensure that you dial in the right training for YOU! 

Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people!

No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information for you to train consistently, improve your fitness and nail your next event. Enrol now and receive a BONUS power meter course (Value $299)

https://link.performanceadvantagepodcast.com/course

Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram

Follow Dr Will on Instagram: https://link.drwillo.com/instagram

It's not rocket science - it's MTB science. There's a heap of myths and bro-science in MTB, and what's shared on social media isn't necessarily what goes on within a pro-riders training plan. Dr Matt Miller (MTB PhD) reveals how pro downhill, enduro and XC MTB riders are training and the science that makes them fast. 

Dr Matt has invented a system to get you faster on the trails, the BrakeAce method. The world's first and only MTB coach in your pocket. https://link.brakeace.com/home

No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information for you to train consistently, improve your fitness and nail your next event. Enrol now and receive a BONUS power meter course (Value $299)

https://link.performanceadvantagepodcast.com/course

Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram

Follow Dr Will on Instagram: https://link.drwillo.com/instagram

Is VO2max an outdated measure for determining fitness? Dr Tim Podlogar thinks we can do better than the traditional VO2max. Tim also discusses why some pro cyclists consume over 120grams of carbohydrates per hour while racing and the best application of exogenous ketones.

Dr Tim Podlogar is a Research Fellow at the University of Birmingham. Assistant professor at the University of Primorska. Head of Sports Science at the Human Performance Centre and Nutritionist for World Tour cycling team Bora-Hansgrohe.

Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people!

No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information for you to train consistently, improve your fitness and nail your next event. Enrol now and receive a BONUS power meter course (Value $299)

https://link.performanceadvantagepodcast.com/course

Follow Tim on Instagram: https://www.instagram.com/tpodlogar/

Read Tim's article: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00723.2021

Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram

Follow Dr Will on Instagram: https://link.drwillo.com/instagram

You know your training could be better, but you haven't had time to sort it out. This episode is for you. We give you a how-to guide for finding your threshold and setting your training zones. PLUS we share out most effective zones for maximising your fitness and speed. Also in the episode is a scientific breakdown of how each training zone can be used for maximum effectiveness.

Dr Will O's Training Zone Calculator: https://www.drwilloconnor.com/critical-power-calculator

MTB Training Zone Calculator: https://www.mtbphd.com/mtb-power-training-zone-calculator

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Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

https://link.performanceadvantagepodcast.com/course

Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches

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PAP YouTube - we have hundreds of sports science videos: https://link.performanceadvantagepodcast.com/youtube

Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram

Follow Dr Will on Instagram: https://link.drwillo.com/instagram

Get leaner and improve your performance by eating more fat and fewer carbs. Want to improve your finishing time? Eat whatever you want. Those are the results I (Dr Will O’Connor) found during my PhD. I had thirteen athletes, men and women, eat both low and high-carb diets for four weeks. I tested their performance over five hours after a carbohydrate load. I considered my study design the best-case scenario for low-carb fat-adapted athletes to outperform high-carb athletes: chronic adaptation and ultra-endurance performance with a carbohydrate load and carbohydrate supplementation.

In this episode, Dr Matt and I discuss my new publication and its implications for your low-carb self-experiments.

Download a copy of the paper and follow along at home.

https://www.jsc-journal.com/index.php/JSC/article/view/712

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Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

https://link.performanceadvantagepodcast.com/course

Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches

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PAP YouTube - we have hundreds of sports science videos: https://link.performanceadvantagepodcast.com/youtube

Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram

Follow Dr Will on Instagram: https://link.drwillo.com/instagram

Until now, it was impossible to measure braking in mountain biking. Not even the pros know how they brake. But this is changing - and changing fast. Listen in on this interview with Michael Liberzon of endurance Innovation, where he gets into all the important details on braking in MTB with BrakeAce founder, Dr Matt Miller. Hopefully you’ll discover a thing or two to ride smoother yourself! This episode was originally published on Endurance Innovation - Check them out to hear some other amazing episodes with the top guests in our field! 

You can order BrakeAce brake power meters here: brakeace.com 

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Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

https://link.performanceadvantagepodcast.com/course

Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches

------

PAP YouTube - we have hundreds of sports science videos: https://link.performanceadvantagepodcast.com/youtube

Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram

Follow Dr Will on Instagram: https://link.drwillo.com/instagram

A great episode republished from the Endurance Innovation Podcast, where Dr Will O'Connor is challenged on the importance of running power. You won't want to miss this discussion between three experts on the ever-evolving space of running power meters and running technology.

This episode was originally published on Endurance Innovation - Check them out to hear some other amazing episodes with the top guests in our field!

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Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

https://link.performanceadvantagepodcast.com/course

Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches

------

We have hundreds of sports science videos on YouTube: https://link.performanceadvantagepodcast.com/youtube

Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram

Follow Dr Will on Instagram: https://link.drwillo.com/instagram

Zone 3 (Tempo) is the ideal stamina building training zone. Training at “tempo” can be beneficial by inducing increases in O2 demand, cardiovascular stress, lactate shuttling and H+ buffer capacity without being completely taxing. 

HOWEVER, Zone 3 can quickly become the deadly “grey zone” when you push the pace on your easy or aerobic sessions. When you push your zone 1 & 2 sessions too hard, you move beyond the maximal fat utilisation intensity (65% VO2max) and begin to rely on carbohydrates. In which case, you’re not training for maximal aerobic development. You’re training in the ‘grey zone’. 

When you train in the ‘grey zone’ day after day, week after week, you’ll find yourself chronically tired and smack in the middle of a training plateau. Worse yet, you could end up overtrained, burnt out, or injured.

In this episode, we talk through the science of grey zone training and how you can avoid the grey zone trap. Trust us, we've been there!

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Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

https://link.performanceadvantagepodcast.com/course

Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches

------

We have hundreds of sports science videos on YouTube: https://link.performanceadvantagepodcast.com/youtube

Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram

Follow Dr Will on Instagram: https://link.drwillo.com/instagram