Physiology Secrets

Last week we talked about the effects of detraining and this week we've gone the other extreme. Overtraining syndrome which is a real possibility at the moment with more athltetes working form hoe on flexibile hours and wanting to get out to train more. So Luke and Nick sat down to discuss the symptoms of overtraining and how to avoid it. VIDEO LUKE REFERENCES: Off-Season Recovery/Detraining: https://www.youtube.com/watch?v=l1djqlHzV08&list=PLggpij53MWphicIPR0pHODeqCdKjV2Wid&index=4&t=594s Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Luke and Nick discuss the science of "use it or lose it" and go into how quickly things start to decline when detraining kicks in. What specifically changes in your physiology when you stop training completely and how can you prevent this from happening even when you need to cut back the number of sessions you do in a week. VIDEO LUKE REFERENCES: Off-Season Recovery/Detraining: https://www.youtube.com/watch?v=l1djqlHzV08&list=PLggpij53MWphicIPR0pHODeqCdKjV2Wid&index=4&t=594s Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

We've all seen a VO2max number come up on our Garmin watches, but how does Garmin estimate this and how does it compare to getting your Vo2max measured in the lab? Luke and Nick discuss the ins and outs of Garmin's VO2max estimate. Check out Nick's Video covering this as well: https://youtu.be/DRem4jt0_9A Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Luke discusses how heart rate changes with your fitness level at rest and during submaximal & maximal intensities. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Throughout this year we've seen a number of professional athletes analysing their sweat including Lionel Sanders & Sebastian Kienle, plus with the launch of the METS Membership we've had a number of questions about sweat testing. How does it work? What are we looking for? AND How can you use the data practically ready for race day? We sat down to discuss the ins and outs of sweat testing and discussed the importance of specificity with environment when it comes to getting accurate data. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Luke discusses an introduction into Nitric Oxide: what it is, what it does, and why it does/does not improve performance. Stay tuned for a future episode where we will delve into the science in more detail. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

This stems from a bit of a rant we had about how many swimmers we all see at the pool doing entire 2-3km sets with paddles, snorkels, fins, you name it they are using them and how ineffective it is to developing faster swimming. Also follows on from last weeks return to swimming post COVID podcast episode so be sure to check that out first! Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

This episode is part brag about all of our new bikes BUT mainly about how you can change up the bike you use to change it up with some variety and still get all the training stimulus you need to work towards your goals. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Nick and Tyler discuss how to best go about returning to the pool and swimming now restrictions are easing. Tyler dives into his sessions at the moment, the importance of technique and quality over quantity for getting back to his best. PLUS Luke jumps in towards the end quickly to share his thoughts. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Luke talks through planning your training as we start to come out of isolation and restrictions are reduced. What should post-COVID periodisation look like? Get your unlimited testing subscription here: https://go.metsperformance.com.au/mets-subscription Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

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. Want to get tested and get ACCURATE training zones? Check this out! https://go.metsperformance.com.au/mets-subscription29988584 Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

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. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

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. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

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. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

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. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Luke discusses the different intervals lengths and intensities you can use to accumulate 10 minutes of time at VO2 max. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

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. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

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 Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

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 Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

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. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Carb-loading has been common practice within endurance athletes for years, but is it still a beneficial means of aiding our performance? Luke talks all things carbohydrate loading on this episode. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

We had a question from a while ago we thought we'd re-vist and share on the podcast about doing big gear efforts on the bike. Is it worth it? Find out in this episode. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Fasted Training over the last little while has become a pretty popular training method and when used correctly can be quite effective, BUT a large number of athletes get the timing of fasted sessions completely wrong. Today's episode we go through the Pro's and Con's of Fasted Training and how you can use it effectively, including when to avoid it during your training week. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Protein intake is a critical part of the nutrition and recovery process, but how much do we actually need? Luke talks through the protein requirements of endurance athletes in this episode of the podcast. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

The team is back together, at an acceptable social distance, to talk about the common mistakes being made by a number of athletes during the isolation period and how to avoid making simple running errors to minimise your risk of injury. Whether your a runner increasing the number of sessions you're doing OR a cyclist/swimmer getting into running for an alternative to get you by, we talk through everything you need to know to reduce the injury risk and run smarter. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Luke discusses the effect of exercise intensity on immune system function. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Most of us understand monitoring our training using Heart Rate, Power or Pace, but when you're doing a Strength session, how do we monitor the training load? Luke discussed how to monitor strength training load and the different variables used in a "gym" setting. If you’re interested in our 3-month strength training program built specifically for endurance athletes, you can find out more here: https://go.metsperformance.com.au/strengthtraining Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Who taught you to breathe? Think about it, you probably didn't learn how to breathe and we all definitely take for granted how important breathing is in the bodies natural regulation of stress (physical and psychological). Adam Hutton joins Nick on this episode to talk about breathing and answer a few questions as to why improving how you breathe is so important for improving performance and overall health. FOLLOW Adam on Instagram: @hutton_performance Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Nick answers a few questions about changing the training plan as a follow up to some recent podcasts in this ASK METS Physiology Secrets episode. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Luke had quite a complex question come through for this episode on the impact of accumulations in Lactic Acid on the enzymes responsible for aerobic energy production (aerobic glycolysis) & the impact on the environment for ideal Mitochondria adaptation for better oxygen use overall. Breaking it down into 5mins, this is the most simple breakdown of inhibition of Glycolytic Enzymes and Mitochondria you will find ANYWHERE! How to improve VO2max - Check this video out: https://youtu.be/RGUz_fCj0EM Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

ASK METS is back! Join in on Nick's chat with METS Membership client Brent answering his questions about training. Discussing Zone 2 running, variety in your VO2 intervals and importance of specificity for your build phase. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Over 4 years ago, METS began. In this episode Luke looks back at the journey to recall the 5 key things he's learnt since starting METS way back in 2016. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance Youtube: METS Performance Consulting

With full social distancing going on, we jumped on Zoom for this episode to talk through a question from out METS community about improving Fat utilisation for a performance benefit. Luke, Nick & Tyler discuss the benefits and downsides of using more fat as fuel, why carbs are the way to go when it comes to wanting to go fast, and clear up a few key definitions including Respiratory Exchange Ratio, and the difference between Economy and Efficiency. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Ever wondered why some people are able to kick at the end of a race and finish fast, while others just continue to fade and can't go with the leaders? Luke discusses why some athletes can finish strong in the final 400m of a race, and others can’t. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

You've seen the numerous home workouts all over social media with all the lockdowns getting underway. BUT how many of them are going to not only provide a performance/injury preventative effect AND work in seamlessly with your Endurance Training (Swim, Bike, Run, Row etc.). Also how can these workouts actually be sustainable well and truely after the isolation periods end? Check out our latest episode, Luke and Nick discuss at home strength training. How it differs and the similarities for different skill levels and the basic building blocks of getting the most out of strength training sessions. You can purchase your endurance-specific program here: https://go.metsperformance.com.au/strengthtraining Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

The Olympics are cancelled. Racing has been postponed for the foreseeable future, but how do you adapt your training plan and alter your periodisation to suit this strange new schedule. Check out our latest episode breaking down how you can make the most of the time in isolation! Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

We're back. 3 times a week. More podcast content to get you through your home isolations and indoor training sessions. Nick, Tyler and Luke talk through everything virtual racing with Ironman recently announcing their own virtual race series plus the growing demand for platforms like Zwift at the moment. Have a listen to our thoughts and a breakdown of the science to maximise VR performance (without cheating!). Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

Luke discusses the importance of monitoring your resting heart rate in illness prevention. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

If you've ever experienced muscle/strength loss as a result of an injury, then this is the episode for you! Luke discusses the benefits of unilateral transfer; that is, training one limb (eg right arm) and experiencing strength benefits in the opposite limb (left arm). More free information at https://go.metsperformance.com.au/free-mets-mastermind

In this episode we tap into our resident fast man in the pool, Tyler, taking us through his thoughts on the common mistakes he is seeing in athletes swim training. From incorrect use of assisting tools like fins and paddles, overdoing the volume and doing drills with no purpose. A must listen to help you make your time in the water more effective and get the most out of your swimming.

Luke discusses how fast twitch muscle fibres improve your lactate tolerance. More free information at https://go.metsperformance.com.au/free-mets-mastermind

Should you deload every week to make sure you’re peaked for every crit race?

We have a new Half Marathon World Record! 58:01 (average pace of 2:44min/km). But what are the key factors of Endurance performance and how do they relate to a world record breaking run? Find out in this episode of the podcast, PLUS listen out for how you could WIN Unlimited Testing Services for 12months! Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

The Skeletal Muscle Pump is one of our most effective recovery mechanisms for flushing out the legs post-session and getting the recovery process started. But how do we engage the muscle pump, what does it do for us and are there any other ways to get the same effect? Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind OR Check out our social pages and send us a message there: Instagram: @metsperformance

We caught up with Pat and Craig from The Test Lab who have the best job in Triathlon. They get to test all the latest and greatest technology, equipment, gear and more in the industry and they came down to tell us all about some of the best stuff they've tested and what we can look forward to seeing more of in the future! Instagram: @thetestlab Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind

Nick caught up with Aidan Rich, a gun APA Sports & Exercise Physiotherapist and a pretty handy triathlete in his own right to talk about the benefits of Foam Rolling & Self Myofascial Release, Aidan's thoughts on Trigger Points and releasing those tight areas, PLUS pretty much everything you need to know about tendons and tendon injury using the common Achilles Injury as our case study. Loads of great information in this episode! Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind

We dive into the changes and differences Tyler is facing during his switch from Ironman training early in the year to XTERRA Off Road World Championships preparation and see how he's altering his training to cater for the different race demands required when heading off road. Tyler talks about his session changes, nutrition & hydration strategies, adapting to different equipment and more! Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind

Luke sits down with ex-professional road cyclist and Altitude guru Rico Rogers from Box Altitude, a Melbourne based company changing the game when it comes to accessing the benefits of high altitude exposure for performance. Check out Box Altitude at: https://www.boxaltitude.com

Want to swim fast? Want to know how? Listen to this awesome episode with one of the leaders in swim technique analysis, Brenton Ford from Effortless Swimming sharing his thoughts on what makes up a great technique, how to adapt for the challenges of open water swimming and more! To check out more from Brenton and the Effortless Swimming team: Facebook & Instagram: @effortlessswimming E.F Podcast: https://podcasts.apple.com/au/podcast/the-effortless-swimming-podcast/id1042517353 Website: www.effortlessswimming.com

Cyclists and Triathletes listen up. You've all probably had some interest along your training and competition journey that led you to think about your bike fit and position. Maybe you wanted to become more aero OR relieve pain and improve comfort? Nick sat down with Ken Ballhause from Adaptive Human Performance and the mastermind behind Sync Ergonomics, changing the way we think about the human-bike interaction. You can follow Ken's work on Instagram below: Adaptive HP: @adaptivehp Sync Ergonomics: @ridesync Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link below) to gain access to the FREE Facebook Group and MORE! https://go.metsperformance.com.au/free-mets-mastermind