Physiology Secrets

When we think of recovery we often think about compression, ice baths, massages and the flashy 10% at the top, while often neglecting the 90% of recovery that is Sleep, Hydration & Nutrition that make up the foundation of the iceberg of recovery. Nail these basics and set yourself up to recover better and faster! 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

Another ASK METS episode exclusively available to our METS Mastermind community, answering their specific questions about endurance performance. This time it's all about backing up races on consecutive days. How to minimize fatigue and recover quickly to go again. Plus we go into why a clear training goal is ideal and if it's ok to do a threshold session early in the week followd by a VO2max session later in the 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

With Ironman Cairns around the corner we sat down to talk about everything race preparation including how to be phycially and psychologically ready to go, negotiating nutrition and hydration, preparing for hot and humid conditions and finally how to think about a race plan or pacing strategy. Plenty of tips and tricks not to be missed in this episode! Want to sit down and nail a race plan with the METS team? Contact Nick via email at: [email protected] 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

In case you missed it, Luke recently hit 2000 Watts on the bike after not specifically training for the 2000W challenge since Oct/Nov last year. But how did he do it? This episode we breakdown our thoughts on how Luke's peak power went up, discussing the principle of maintenance, neurological fatigue 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

Another episode of ASK METS where we take your questions about endurance performance and breakdown the science behind the why and how! On this episode we answered questions on Altitude Training and adaptation, is it worth it? And we talk about VO2max vs Threshold, which is a better indicator of 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

Too often Strength & Conditioning in the endurance industry is neglected because athletes don't want to "put on size" or "lift heavy weights". The reality is that S&C isn't all about how much you can squat, it is so much more to do with unlocking untapped movement potential which is then accentuated by being able to get stronger or more powerful by lifting weights. We caught up with Mitch Rowe, Performance Coach with Virtus Human Performance to talk about how he's changing athletes performance in the gym before they begin to lift any weight. Mitch Rowe (Instagram): @performancecoach_rowe VIRTUS Human Performance (Instagram): @VirtusPerformance 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 Facebook: www.facebook.com/metsperformance

Have you ever stopped to think about who taught you to run? If not do that now, then listen to this awesome episode with the GO TO guy for running technique. We all know our technique goes a long way to improving our performance, Paul Mackinnon jumps on this episode to give us his expert thoughts on the untapped potential of running performance that all athletes can benefit from. Paul Mackinnon, The Balanced Runner (INSTAGRAM): @thebalancedrunner 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 Facebook: www.facebook.com/metsperformance

Our FIRST guest on the podcast, Adam Hutton (Head of S&C at MSAC Swimming) talking all things strength training and mobility for swimming. Why is it important, common issues he faces and a quick rapid fire through some of his favourite resources, books, coaches in the industry. Adam Hutton (Instagram): @ah_performancecoach Book Recommendation: + Start with Why - Simon Sinek Instagram Recommendations: + Eric Cressey: @cresseysportsperformance + Tim Suchomel: @drtsuchomel + Sophia Nimphius: @docsoph 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 Facebook: www.facebook.com/metsperformance

A question we are always asked is how and why does the heat cause fatigue? So here it is, our breakdown of what causes heat load fatigue and some recounts from Tyler's experience dealing with the extreme end of the heat fatigue spectrum, including the signs and symptoms of beginning to fatigue. An awesome must listen to episode for anyone preparing to race in the heat. LINK TO CALLUM HAWKINS GC MARATHON COLLAPSE VIDEO: https://www.youtube.com/watch?v=gDghQzjK1uY&t=8s LINK TO METS MASTERMIND: http://go.metsperformance.com.au/free-mets-mastermind Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link above) to gain access to the FREE Facebook Group and MORE! OR Check out our social pages and send us a message there: Instagram: @metsperformance Facebook: www.facebook.com/metsperformance

A great question from our METS MASTERMIND group on Fasted Training, Carb vs Fat utilisation and how it impacts performance at different exercise intensities. LINK TO METS MASTERMIND: http://go.metsperformance.com.au/free-mets-mastermind Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link above) to gain access to the FREE Facebook Group and MORE! OR Check out our social pages and send us a message there: Instagram: @metsperformance Facebook: www.facebook.com/metsperformance

A difficult question to answer, but how do we know what training to do? AND when to do it? We talk through our process behind the decisions we make on training session selection and dispel a few myths around external perceptions of the METS Philosophy. LINK TO METS MASTERMIND: http://go.metsperformance.com.au/free-mets-mastermind Got a question about endurance performance you want answered? Let us know, send through your questions to [email protected] OR Check out our social pages and send us a message there: Instagram: @metsperformance Facebook: www.facebook.com/metsperformance

Our first ASK METS episode! We had some great questions come through from Mitch, a marathon runner looking to qualify for the New York Marathon. We answer his questions on how to peak your performance in the lead up to a key race, how to taper properly AND how to warm up on race day. Got a question about endurance performance you want answered? Let us know, send through your questions to [email protected] OR Check out our social pages and send us a message there: Instagram: @metsperformance Facebook: www.facebook.com/metsperformance

Physiology Secrets is BACK for 2019. Have a listen to what's in store in the new look podcast PLUS all the insider information about what was going on with a handful of athletes caught in the act blood doping recently. Got a question about endurance performance you want answered? Let us know, send through your questions to [email protected] OR Check out our social pages and send us a message there: Instagram: @metsperformance Facebook: www.facebook.com/metsperformance

How much training is required to maintain your fitness?

Tune in to find out the result of the 2,000 watt challenge...

Luke discusses a taper, heat load, race nutrition, and carb loading in the lead up to the Melbourne Marathon. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke provides an update on the 2,000 watt challenge and how the last 4 weeks of the program will focus on translating strength gains into sport specific performance. More free info @ https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses how fast and slow twitch fibres adapt to strength and endurance training.

Luke discusses relative vs absolute power outputs and whether or not you need to worry about your weight for swimming, cycling, and running. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses the two TrainingPeaks metrics we monitor at METS to ensure an endurance athlete's aerobic capacity is consistently improving. More info at https://go.metsperformance.com.au/free-mets-mastermind

Luke and Nick discuss relative strength and how it relates to better running economy and increased resilience to high intensity training sessions. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses how training the neuromuscular system provides rapid and significant results in just 2-4 weeks. More free resources at https://go.metsperformance.com.au/free-mets-mastermind Join the Facebook community here: https://m.facebook.com/groups/824095464404632

Luke discusses whether making up for missed training sessions during the week is a good idea. More free resources at: https://go.metsperformance.com.au/free-mets-mastermind

Luke sets himself the challenge to produce a 2,000 watt cycling sprint in just 2,000 hours (83 days) of training! Listen in to get an insight into how he will attempt to achieve this. Subscribe to the podcast to follow along and also to the free METS mastermind page to view the weekly overviews and testing videos: https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses a better way to determine heart rate training zones than the generic 220-age if you can’t complete laboratory testing. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses how humidty affected athlete's results at the Gold Coast marathon on Sunday, and what you can do to combat it's effects.

Why does METS prescribe 5 zones for endurance athletes instead of 3, 6, 9 or 11? More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Why is it easier to hold power cycling uphill compared to on the flat? More free resources at https://go.metsperformance.com.au/free-mets-mastermind

How can training camps be leveraged to maximise performance? More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses how altitude training, EPO, and blood doping improve VO2 max. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses this differences between heat acclimatisation and acclimation, lactate threshold and anaerobic threshold, and aerobic capacity vs aerobic power

Luke discusses how and why Callum Hawkins collapsed towards the back-end of the Comm Games marathon.

Luke discusses the chronic adaptations of the respiratory, cardiovascular, and muscular systems and how they relate to improved endurance performance. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke provides an update on what’s going on behind the scenes as well as how velocity at Lactate Threshold is the main physiological KPI for endurance performance.

Luke discusses how muscles contract, and the role of inorganic phosphate and hydrogen ions in muscular fatigue.

Luke discusses whether strength and endurance training should be trained cohesively or separately.

Nick talks about the relationship between reducing resistance and increasing propulsion for fast and efficient swimming.

Luke discusses the determinants of endurance performance and his vision of the “perfect service” for endurance athletes. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses the pros and cons of using ice baths for recovery as an endurance athlete. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses the physiological differences between a track sprinter cyclists and road sprint cyclists. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses nutritional, metabolic, and physiological recovery you can undertake when racing two events on the same day. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke clears up the training philosophies used at METS, what minimum effective dose means, and how it can be used to train smarter, not harder.

Luke discusses the different types of muscle fatigue an individual can experience during an event and how to best combat it. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

In this episode, Luke discusses two questions: 1. Should threshold and VO2 max workouts be separated? 2. When is the right time to increase the pace of your intervals? For more info, sign up to our free content at https://go.metsperformance.com/free-mets-mastermind

Luke discusses the methods of measuring the intensity of a session and whether heart rate, pace/power, or rating of perceived exertion is best. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

PART 2: Nick discusses how you can maximize gym time to improve multiple components of the force-velocity curve. http://go.metsperformance.com.au/free-mets-mastermind

Nick discusses what we should target in regards to physiological development from strength training for endurance athletes and the correlation to endurance performance. http://go.metsperformance.com.au/free-mets-mastermind

Nick talks about his strength training philosophy in terms of getting the most out of an endurance athlete’s strength program. http://go.metsperformance.com.au/free-mets-mastermind

30 seconds maximal with 4 minutes recovery: can it help your endurance performance? To view the infographic, join the free METS Mastermind Facebook group: https://m.facebook.com/groups/824095464404632 More free resources at https://go.metsperformance.com.au/free-mets-mastermind

What’s better: 4 VO2 sessions of 12 minutes, or 2 with 20 minutes? Should HITT sessions vary week-to-week? Question of the day: How many HITT sessions do you complete per week? Leave your answer in the comments. More free resources at https://go.metsperformance.com.au/free-mets-mastermind