The VO2 Lounge

This week we talk about a pragmatic approach to training as a cyclist and I come 4th in a crit. For coaching enquiries Email: thevo2lounge@gmail.com 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...

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: thevo2lounge@gmail.com 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...

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: thevo2lounge@gmail.com 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 tr...

Welcome to the VO2Louge. In this episode, we will be discussing strength training for endurance athletes and its optimisation.  For coaching enquiries Email: thevo2lounge@gmail.com 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 cycli...

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: thevo2lounge@gmail.com 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, sh...

In this episode, I do something a little different and review my first race of the season. Let me know what you think and I can bring more content like this. For coaching enquiries Email: thevo2lounge@gmail.com What is a handicap race? Tips for road racing Interval training so far What can you learn from a road race Discord server: https://discord.gg/cnU3U5zCFw Email: thevo2lounge@gmail.com Discla...

In this episode, we go into the science behind the need for HIIT training and how to optimise it. For coaching enquiries Email: thevo2lounge@gmail.com What is VO2Max and how to test it [2:33] Training for untrained and recreational athletes [13:23] HIIT training for recreational athletes [19:57] Optimising training in elite athletes [28:51] Zone 2 training for highly trained athletes [30:00] HIIT...

In this episode, we learn what the optimal technique is for building muscle. Repetition tempo effects on muscle hypertrophy [5:34] Optimal range of motion for hypertrophy [13:45] What are exercise-specific kinematics and how do they affect hypertrophy [20:00] Recommendation for maximising hypertrophy [27:00] The study - https://www.mdpi.com/2411-5142/9/1/9 Thank you for tuning in – until next time...

In this episode, we investigate the effects of low iron levels and how supplementing iron can result in improvements in athletic performance. For coaching enquiries Email: thevo2lounge@gmail.com What is iron deficiency anaemia [5:00] Abnormal whole-body energy metabolism in iron-deficient humans despite preserved skeletal muscle oxidative phosphorylation [9:00] Iron Supplementation Improves Energe...

In this episode, we learn about body recomposition. Why you shouldn't bulk [1:00] How does and does body recomposition work [8:04] How to train for body recomposition [15:02] Does body recomposition work in highly trained individuals [22:43} Supplements for body recomposition [26:33] How sleep helps to lose fat and build muscle [34:49] Sex differences in body recomposition [38:12] For more con...

In this episode, I discuss the performance impacts sleep can have on elite athletes. Sleep stages explained [1:46] Athletes and their problem with sleep [2:50] The IOC and NCAA are recognising that sleep is a problem in their athletes [7:54]  What does the epidemiology have to say on athletes and their sleep [13:05] How sleep affects athletic performance [21:51] Poor sleep Affects injury risk and...

In this episode we review a paper on wether or not cannabis can improve athletic performance. High-level summary of Cannabis [2:57] Cannabis and exercise performance [11:18] Affects on chronic users [15:08] Affects on sick users [17:37] Effects on Healthy users [23:52] Why are elite athletes using cannabis [27:19] Effects on sleep and anxiety [30:32] Can cannabis improve or prevent muscle pain and...

Welcome to the VO2 Lounge. In this episode, I will be discussing how fast we lose muscle when we stop training. Effects of bed rest on muscle mass [2:45] Effects of two months of no weight lifting on muscle mass [6:35] How much muscle do we lose with two weeks off [9:45] How much muscle can you keep by training intermittently [12:35] The effect of a reduced training volume on muscle mass and stren...

What is ozempic [02:32] How Ozempic works [3:51] Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance in Adults With Overweight or Obesity [8:31] Wegovy (semaglutide): a new weight loss drug for chronic weight management [14:00] What is the cost of Wegovy [16:47] What are the side effects [23:20] https://discord.gg/cnU3U5zCFw thevo2lounge@gmail.com Disclaimers:...

Most Productive Way To Build Muscle in the Gym In this episode For coaching enquiries Email: thevo2lounge@gmail.com Principles of strength training [2:30] Training frequency and volume [6:35] How much weight and how many reps [13:02] What is better compound or isolation exercises [16:40] What is better free weights vs machines [19:00] How much range of motion should we be using [23:35] Bilateral a...

Welcome to the VO2Lounge, the podcast dedicated to delivering the science on today's trending fitness topics, saving you valuable time from endless internet scrolling. Today we will be looking at What are the most effective training intervals HIIT science. The Scientific Basis for High-Intensity Interval Training Effects of different interval-training programs on cycling time-trial performance...

How to get lean and stay lean. In this episode  How to succeed in weight loss and weight loss management [1:29] What makes up weight loss, what is a calorie and are all calories created equal  [9:18] Nonexercise activity thermogenesis (NEAT) and how it affects weight loss [22:15] Biology's response to dieting: the impetus for weight regain [29:15] How energy expenditure changes with weight los...

In this episode, I go into the science around How Much Muscle Can You Build With & Without Steroids & The Side Effects History of steroids [00:44] How much muscle can natural bodybuilders gain [2:33] What are steroids and what are some examples [8:43] Steroid dosages [16:00] The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men [18:39] Testosterone...

In this episode: Why you should be fueling with carbohydrates [4:24] How much glucose can our body store [10:00] Optimal glucose-fructose ration [11:40] How to make your homemade sports drink [17:30] 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 thevo2lounge@gmail.com or in the VO2Lo...

Optimizing Performance: Leaving Zwift, TrainerRoad, and Wahoo Training Plans Behind. In this episode, I talk about In defence of Trainer Road and Zwift [3:43] How you should build a training plan and how Zwift and Trainer Road build a training plan [5:26] How long should a training plan be [10:00] How much volume should you be doing [14:47] The problem with ramp tests and too much intensity [28:00...

Unpacking the Physiological Demands of Rugby World Cup Finalists In this episode  Positional charecterisation [3:30] Body composition of rugby players [5:00] Physiological and metabolic demands [12:15] Muscle damage [14:00] Substrate requirements [17:50] Re-fueling post-match [21:45] Join my Discord https://discord.gg/cnU3U5zCFw For more content like this, explore my previous episodes and consider...

In this episode: History of Doping 4:15 What drugs do people use to dope 10:43 Performance-enhancing substances that are not banned 24:15

In this podcast, we explore the world of cycling performance, delving into FTP testing, Critical Power, Anaerobic Work Capacity, and True 1-Hour Power. Our journey through these physiological foundations provides insights that enhance both our comprehension and our ability to optimize training, race strategies, and overall cycling proficiency. What is FTP, how to test for it, and training zones [1...

In this episode: World rugby standpoint [1:30] Concussion epidemic [6:45] How likely are you to be concussed [12:03] Does lowering the tackle height work [22:39] Personal stance [37:42] This brings us to the end of this episode. 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 thevo2lou...

This episode includes: Lactate threshold [3:00] Fat Oxidative capacity [11:20] Human Efficancy [16:40] VO2MAX [19:00] 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 thevo2lounge@gmail.com. Thank you for tuning in – until next time it's goodbye!