In this episode, we dive into how Zone 2 training can maximize your fitness, inspired by insights from Iñigo San Millán and a recent GCN video. Learn how this low-intensity training builds endurance and optimizes health.

Episode Highlights:

• What is lactate and why it matters [3:00]
• Zone 2 training explained [9:07]
• Top benefits of Zone 2 training [14:00]

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Thank you for listening! For more content on fitness and endurance training, explore our past episodes. Be sure to follow, rate, and share the podcast!

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Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, I discuss how I would train for unbound gravel. Hopefully you learn something :)

Training periodisation for unbound gravel [2:55]

Training intensity distribution [10:36]

How much volume do you need to win unbound gravel [16:27]

Nutrition strategies for unbound gravel [28:09]

Heat acclimation for unbound gravel [33:25]

For coaching enquiries Email: [email protected]

Discord server: https://discord.gg/cnU3U5

Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?

Thank you for tuning in – until next time it's goodbye!

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Is Zone 2 Overrated? Insights from Top Experts and Coaches

In this episode, we dive deep into the buzz around Zone 2 training. Is it really overrated? Hear insights from renowned experts Dr. Iñigo San Millán, coach to cycling champion Tadej Pogačar, and Norwegian super coach Olav Aleksander Bu.

Episode Highlights:

• Zone 2 Is Overrated? Norwegian Super Coach's Perspective [4:45]
• Norwegian Method vs. Zone 2: A Rant Without a Time Stamp 😉
• Zone 2 & Beyond: Training Secrets from Dr. Iñigo San Millán [27:46]

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Love the Episode?

If you enjoyed today’s discussion, why not check out our previous episodes? Make sure to follow the podcast, leave a rating wherever you listen, and share it with a friend—it helps us grow and reach more fitness enthusiasts like you!

Disclaimer:

This podcast is for informational purposes only and is not medical advice. Always consult a physician before starting any new exercise or training program. The host is not liable for any damages resulting from the use of this information.

Thanks for tuning in—until next time, take care and train smart!

Welcome to the VO2 Lounge podcast. In this episode, I will be talking all about the effects of the menstrual cycle effects on women's performance.

Physiology of the menstrual cycle [5:05]

How the menstrual cycle affects performance [10:23]

Monitoring your menstrual cycle [21:20]

Menstrual cycle effects on perceived vs objective performance [24:07]

Menstrual cycle effects on aerobic endurance and anaerobic performance [27:11]

Menstrual cycle effects on strength [34:47]

For coaching enquiries Email: [email protected]

Discord server: https://discord.gg/cnU3U5

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/

Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?

Thank you for tuning in – until next time its goodbye!

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Welcome to the VO2 Lounge podcast. In this episode, I will be talking all about hot and cold therapy aka saunas and ice plunges.

For coaching enquiries Email: [email protected]

Introduction to some of the benefits

What is hot and cold therapy and how hot or cold should it be

Physiological effects of heat stress

The benefits of heat shock proteins and brown fat

Cardiovascular benefits of saunas

Effects on lipid profile and LDL-C

Effects on heart variability (HRV)

Inflammation

Neurodegenerative diseases

Improvements in growth hormone secretion

Effects on cardiovascular fitness

The concerns and drawbacks of saunas

Alternative heat stress modalities

Thank you for listening to today’s episode. If you want more content like this, there are plenty of previous episodes to check out, but before you do, why not follow the podcast and leave it a rating wherever you get your podcasts from or even better share it with a friend?

Thank you for tuning in – until next time its goodbye!

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

This week we talk about a pragmatic approach to training as a cyclist and I come 4th in a crit.

For coaching enquiries Email: [email protected]

How much volume and how to perform zone 2 [8:41]

Optimal training frequency [19:00]

Is TSS worth it, planning a rest week, and burnout [35:00]

VO2Max training [37:00]

Threshold and sweet spot training and how to find FTP [39:15]

Training periodisation and intensity distribution [55:00]

Strength training for cyclists [59:46]

For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. 

Thank you for tuning in – until next time its goodbye!

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Welcome to the VO2LoungeCoaching podcast. In this episode, I give an update on my training and cover the ins and outs of block periodization.

For coaching enquiries Email: [email protected]

My Girona training camp and crit racing [1:45] 

Road race [11:35]

What is block periodisation [19:15]

How does block periodisation work and what are the effects [29:00]

Thank you for tuning in – until next time its goodbye!

Discord server: https://discord.gg/cnU3U5zCFw

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we will be discussing the Norwegian training method and how it works. The method used by athletes such as Jakob Ingebrigtsen, Kristian Blummenfelt, and Gustav Iden.

Email for coaching: [email protected]

What is the Norwegian method and its History?

A Practical guide to the Norwegian method

The Norwegian model of lactate threshold training and lactate-controlled approach to training

Should you be running at race pace

Do double days work

Ingebrigtsen brothers training

Kristian Blummenfelt & Gustav Iden’s training

Optimising the Norwegian model

Thank you for tuning in – until next time its goodbye!

Discord server: https://discord.gg/cnU3U5zCFw

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Welcome to the VO2Louge. In this episode, we will be discussing strength training for endurance athletes and its optimisation. 

For coaching enquiries Email: [email protected]

Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists [2:14]

10 weeks of heavy strength training improves performance-related measurements in elite cyclists [11:45]

Thank you for tuning in – until next time its goodbye!

Discord server: https://discord.gg/cnU3U5zCFw

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, we will be discussing Jet lag and designing an air travel protocol with some useful tips taken from the Peter Attia Drive.

For coaching enquiries Email: [email protected]

We will discuss: what is jet lag, adapting to new time zones, some flight prep tips regarding sleep and hydration, key supplements that might help with some suggestions from the Petta Attia drive podcast, should you wear a face mask, and more. 

What is Jet lag [3:47]

The effects of jet lag on athletic performance and other peramiters [9:33]

How to adapt best no a new time zone [15:10]

Staying hydrated on a flight [21:20]

Should you use a face mask on a plane [26:57]

Peter Attia travel supplements and other travel supplements [32:37]

Discord server: https://discord.gg/cnU3U5zCFw

Email: [email protected]

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.