Performance Advantage Podcast

With a thrilling array of metrics at our disposal—heart rate, power meters, HRV, braking analysis, sleep patterns, and an arsenal of wearable tech like running watches—the consensus was clear: while the abundance of data might seem overwhelming, its value lies in contextualization.

In our conversation, we unveiled the power of data as a guiding compass for performance optimization. Ultimately, we concluded that there's no suc...

In this episode, we delve deep into the world of interval training, uncovering the science and strategy behind the two most effective interval workouts for endurance athletes. Whether you're a runner, cyclist, triathlete, or mountain biker, these sessions are the secret sauce to elevating your performance.

First, we'll explore the mechanics of interval training - how it works, why it's effective, and the physiological c...

As an endurance athlete, it's easy to get caught up in the mentality that more is always better. However, there's a fine line between pushing yourself to your limits and overtraining. Burnout and overtraining can have similar symptoms, such as fatigue, decreased performance, and lack of motivation. The difference lies in the cause - burnout is often a result of psychological and emotional stress, while overtraining is cause...

Join us today as we delve into the essential elements of conquering the challenging bike course at the upcoming Ironman World Championships in Nice, France. We share some of the science, our personal insights, and practical tips on pacing, equipment choices, and various strategic considerations that can make all the difference on race day.

Episode Highlights:

1. Pacing for Success: One of the keys to triumphing on the bike leg i...

There's so much going on in MTB - and plenty of bro science. With so many equipment and setup options, and multitude of factors affecting performance in races, how is it possible to figure out what's best for you? Think of it this way: you could have the perfect bike for the course and your best ever fitness, but over-pacing in the first 30s of your race could throw it all away! Are hardtails faster? Can you beat someone si...

We dive into the controversial world of doping in sports with guest Jack Kelly from How They Train. Together, we explore the science, ethics, and motivations behind performance-enhancing substances while discussing the challenges faced by anti-doping agencies.

Gain a deeper understanding of the complexities surrounding doping, the physiological effects of performance-enhancing drugs, and the ethical dilemmas they pose. Jack Ke...

Discover the power of the run-walk marathon method in this exciting episode of The Performance Advantage Podcast, hosted by sports scientists Dr Will and Dr Matt. Learn how Dr Will achieved an incredible 2:37 marathon finish using this innovative technique and how it can transform your own performance. We break down the mechanics and benefits of the run-walk approach, discussing pacing, mental strategies, and individual adaptations...

With race season fast approaching, we're slipping out of the base phase and into the build phase. Or are we? I mean, is base training even important these days? Or is it more important to do intervals? Some athlete do base training all year - but does that mean that's right for you? In this episode, we discuss who needs base training and wahy, and unlock some of the limiting factors and benefits of the base phase. Base trai...

How are we still facing doping issues in 2023? Over a year from the Paris 2024 Olympics, doping is still making headlines. Most recently, Kenyan Athletics has been overwhelmed with doping sanctions. However, the Kenyan doping crisis is a unique situation and a far cry from the systematic doping of the Russian Olympic Federation as portrayed in the movie Icarus. 

Listen in as we attempt to dissect the sports doping landscape us...

Are you going to be better next year? Faster, stronger, lighter, smarter and just an overall GC? Here's 2 ways each of us will be better, and here's just 1 simple thing you can do to have your best results in 2023! Bye bye resolutions, and hellllooooo new me!

Research article https://www.researchgate.net/publication/15235652_Mechanical_determinants_of_the_minimum_energy_cost_of_gradient_running_in_man

FREE SPEED eBook [PUBLISH...

After a few big weeks of racing, we discuss why some races don't measure up to training. Do your races not go to plan? Are you great at training, but bad at racing? We've found that there are three types of racers- those going for the win, those who think they are going for the win, and those who execute the best they have on the day. These might sound the same, but they are very different in terms of execution, and ultimately...

Do you want to train like a pro? Maybe you should be asking whether or not you can train like a pro! Trainign for running and cycling is all about working on your weaknesses. Yes you can do the hardest interval sessions or longest rides, but will this make you faster? It's all about recovery. pros can train more because they can recover more! Do you sleep 10 hours or more per night? Well, pros sleep a lot! Sleep is when you recover...

It's not rocket science - it's MTB science. There's a heap of myths and bro-science in MTB, and what's shared on social media isn't necessarily what goes on within a pro-riders training plan. Dr Matt Miller (MTB PhD) reveals how pro downhill, enduro and XC MTB riders are training and the science that makes them fast. 

Dr Matt has invented a system to get you faster on the trails, the BrakeAce method. The world's first and only...

Is VO2max an outdated measure for determining fitness? Dr Tim Podlogar thinks we can do better than the traditional VO2max. Tim also discusses why some pro cyclists consume over 120grams of carbohydrates per hour while racing and the best application of exogenous ketones.

Dr Tim Podlogar is a Research Fellow at the University of Birmingham. Assistant professor at the University of Primorska. Head of Sports Science at the Human Perf...

You know your training could be better, but you haven't had time to sort it out. This episode is for you. We give you a how-to guide for finding your threshold and setting your training zones. PLUS we share out most effective zones for maximising your fitness and speed. Also in the episode is a scientific breakdown of how each training zone can be used for maximum effectiveness.

Dr Will O's Training Zone Calculator: https://ww...

Get leaner and improve your performance by eating more fat and fewer carbs. Want to improve your finishing time? Eat whatever you want. Those are the results I (Dr Will O’Connor) found during my PhD. I had thirteen athletes, men and women, eat both low and high-carb diets for four weeks. I tested their performance over five hours after a carbohydrate load. I considered my study design the best-case scenario for low-carb fat-adapted...

Until now, it was impossible to measure braking in mountain biking. Not even the pros know how they brake. But this is changing - and changing fast. Listen in on this interview with Michael Liberzon of endurance Innovation, where he gets into all the important details on braking in MTB with BrakeAce founder, Dr Matt Miller. Hopefully you’ll discover a thing or two to ride smoother yourself! This episode was originally published on ...

A great episode republished from the Endurance Innovation Podcast, where Dr Will O'Connor is challenged on the importance of running power. You won't want to miss this discussion between three experts on the ever-evolving space of running power meters and running technology.

This episode was originally published on Endurance Innovation - Check them out to hear some other amazing episodes with the top guests in our field!

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Zone 3 (Tempo) is the ideal stamina building training zone. Training at “tempo” can be beneficial by inducing increases in O2 demand, cardiovascular stress, lactate shuttling and H+ buffer capacity without being completely taxing. 

HOWEVER, Zone 3 can quickly become the deadly “grey zone” when you push the pace on your easy or aerobic sessions. When you push your zone 1 & 2 sessions too hard, you move beyond the maximal fa...