Physiology Secrets

EPISODE 150 is HERE! In this one we talk about how and why athletes at the elite level can transition across endurance sports, like Cam Wurf did from Olympic Rowing to Professional Cycling and now Ironman Triathlon, with so much success. But also why it usually only works in particular directions.   For more free resources about improving endurance performance, sign up to our email list here:  htt...

Another session sent in by one of our listeners, what does it do well and what could be improved? Check out the session below and then listen to our thoughts: 10 x 400m @ 100% VO2max with 400m easy jogging recovery (approx. 1:2 work to rest ratio) For more free resources about improving endurance performance, sign up to our email list here:  http://go.metsperformance.com.au/free-mets-mastermind

Luke and Nick answer a question about Ultra running in this episode and what the main goal should be for events lasting 6hours and more. Is it purely to be better at using Fats as a fuel source? Is it worth doing Threshold, Tempo or even VO2max work? here our thoughts in this episode. For more free resources about improving endurance performance, sign up to our email list here:  http://go.metsperf...

In a follow up to our discussion on threshold based training last week, here's a perfect example of a session that executes this aspect of our physiology really well. One of our listeners sent in the following: 5 x 5min (4min @ 100% FTP, 1min @ 105-120% FTP) with 2.5min recovery In the context of preparing for a TT run up the 1 in 20 climb, this is pretty much spot on. Have a listen to our thought...

A few great questions sent in recently asking if going to Zone 2 ONLY training is a good idea in a base phase and what the difference between VO2 and Threshold sessions are. here our thoughts on this episode on both topics and how we process these decisions for building training programs. For more free resources about improving endurance performance, sign up to our email list here:  http://go.mets...

In this episode we talk about an awesome session we use for a number of athletes and why it's really effective PLUS we critique our own work and tell you how we've gone back and improved the session over the years to get to where it is now. Main set: 2 sets of 1 x 5min @ 88-92% VO2max, 2.5min @ 60-70% VO2max 5 x 1min @ 100-105% VO2max, 30s Passive recovery OR 2 sets of 1 x 5min @ 88-92% VO2max, 2....

Another great session sent through by one of our listeners. Session Details: 4km warm up & strides Main set: 10 x 800m @ 120% Threshold Pace, 90s jog recovery 4 x 200m max speed, 2min passive recovery 2km easy cool down Check out what we think, what we'd change and more in this episode. For more free resources about improving endurance performance, sign up to our email list here:  http://go.metspe...

We have this question a lot..."How far off A-Grade cycling am I?" or "If my VO2max improves will that make me an A-Grade rider?" So we thought we'd share our thoughts on what separates A from B-grade cyclists, form physiology to performance smarts & tactics.   For more free resources about improving endurance performance, sign up to our email list here:  http://go.metsperformance.com.au/free-mets-...

Another session sent in, this time imagine starting out very easy and continually increasing or 'ramping' up the intensity then gradually ramping it back down. What does this aim to do? Nick and Luke chat through the session and talk about why flipping that upside down to do "u-shapes" instead of pyramids would potentially be a much more effective session. For more free resources about improving e...

Nick and Luke breakdown a session sent through by a podcast listener, repeats of a short hard effort followed by a sub threshold block, back into a 30s burst. Is this an effective session or what could be changed to get more out of it? Plus when might you use this type of session in your training? For more free resources about improving endurance performance, sign up to our email list here:  http:...

Who does METS turn to to keep up to date with the science of aerobic training? This guy. Nathan Heaney (AKA The Conditioning Consultant) joins Luke in an absolutely awesome, must listen episode of the Podcast. They dive into the science of maximising time at VO2max, training intensity distribution (i.e. polarised), field testing for maximal aerobic speed and LOADS MORE! Follow Nathan on Instagram:...

You know we love our VO2max intervals and this session is one of those. Nick and Luke chat about doing short HIIT this time and how doing 30s ON/30s OFF can achieve a similar stimulus to our favourite 2-4min effort @ 95% VO2max with equal very easy recovery. PLUS why this session might be more or less specific to you depending on what type of athlete you are. For more free resources about improvin...

The Balanced Runner is BACK! Paul Mackinnon joins us agin on the podcast to talk all things running technique, including the big mistakes he sees athletes and coaches make, why trying to activate your glutes isn't fixing any problems and his insight on how pro's could be even faster than they already are, IF they learnt to run more effectively. One you don't want to miss! Follow Paul on Instagram...

Low Cadence is a training method lots of cyclists would have heard of or used, but what does it aim to do and are there some better alternatives to make sure you get best bang for buck in your training. Nick and & Luke talk through their thoughts on another training sessions explained episode of the podcast. For more free resources about improving endurance performance, sign up to our email list h...

Lockdown 5.0 in Melbourne came at a perfect time for us to sit down and watch the Zwift Tri-Battle between Jan Frodeno and Lionel Sanders, ultimately leading to the Ironman distance World Record being smashed. Luke, Nick & Tyler chat about their thoughts on the science, innovation and ultimately their reactions to the event. Plenty to unpack in this episode of the podcast including how Sanders can...

Training sessions explained is where Nick & Luke bring up one of your training sessions, an idea for a session or something we've seen online and discuss the physiology, the good and the bad behind it. This time it's a running session: 6 x 6min at Threshold PLUS 6 x 200m FAST. For more free resources about improving endurance performance, sign up to our email list here:  http://go.metsperformance....

In this NEW podcast sub-series Nick & Luke choose one of your training sessions, something we've seen online or an idea for a session, turn the mic on and give our immediate thoughts and reactions. This episode is all about a recently suggested session by an Athlete to do 1min On/3min Off. For more free resources about improving endurance performance, sign up to our email list here:  http://go.met...

In this episode, Nick chats with Nathan Fenton (a.k.a the Run Power Coach) and discusses all things running and power meters including technology such as Stryd, how to implement the data in training and where the industry might be heading when it comes to using this metric. About Nathan: A lifelong endurance athlete and is fascinated by the many different coaching methodologies, always tinkering w...

Luke discusses how to train your aerobic power. You can download our most recommended aerobic training sessions for both bike and run here:  https://go.metsperformance.com.au/aerobic-power

Another race was cancelled recently with a number of athletes now left wondering what to do as they completely re-think their preparation for the rescheduled event. Luke talks about how to make the most of your training with the adjusted timeline till race day. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

Luke discusses gastrointestinal upset commonly experienced by athletes and some possible solutions. More free resources at https://go.metsperformance.com.au/free-mets-mastermind

After Luke found a Facebook ad outlining "improvement" in anaerobic performance as a result of a respiratory muscle trainer, he was both shocked and bit annoyed that another device has entered the industry making some interesting claims to say the least. So we thought we should talk bout it as we know many on social media immediately jumped on board to share their thoughts.  We break down why the...

Something we often take for granted and forget when looking at the next 1% improvement is that a change in a part of our physiology may not actually generate a positive impact. Luke & Nick discuss the process whereby our performance is the result of the interaction of multiple systems (mainly we discuss respiratory, cardiovascular and muscular systems) working together to generate the output and a...

New restrictions have hit Melbourne and stage 4 is here, but what does that mean for your training and how can you make the most of your 1 hour of outdoor exercise per day over the next 6 weeks? Luke and Tyler discuss how to alter your plans to keep things ticking along during this lockdown.   Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind commu...

A great question came through via our instagram (@metsperformance) about whether it is worth Peaking without any racing or not? Luke, Nick & Tyler jumped on Zoom to discuss the pros and cons of peaking without an event and how you can make it work for you rather than against you. Got a question about endurance performance you want answered? Let us know, JOIN the METS Mastermind community (link bel...