How Does your Physiology Predict your Endurance Performance? | #5 ft. Dr. Robert Jacobs

Welcome to the Critical Oxygen Podcast! In this episode Dr. Robert Jacobs and I talk about the three main predictors of endurance performance. Maximal oxygen uptake (VO2max), metabolic thresholds (i.e. lactate, ventilatory (oxygen and carbon dioxide), etc.), and economy/efficiency. Enjoy! Are you enjoying these podcasts? Please subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com OUTLINE: 0:00 – Introduction 0:20 – What we know from research and biological variability. 3:11 – What can we take away from a bad study? 5:10 – The challenge with human studies 5:46 – Be open to changing your ideas based on the research! 6:39 – The optimal training plan example 8:23 – Our plan to share research 10:10 – Predictors of endurance performance 13:28 – Maximal Oxygen Consumption 15:06 – Metabolic Thresholds 16:03 – Is VO2max the third threshold? 17:23 – Lactate and ventilatory thresholds 19:32 – First threshold 20:11 – is first threshold FATMAX?! 21:55 – How can we use multiple different devices to predict our thresholds? 22:50 – What do our different thresholds tell us? 25:07 – Are critical power and vo2max the same thing in some situations? 27:08 – Why altitude reduces your VO2max and performance? 28:12 – Altitude is cooler, does that help performance? 30:19 – How to change your pacing at altitude 31:34 – The importance of economy 33:00 – What sports need to emphasize economy? 34:14 – Why is running economy so important. 38:15 – Force plate testing for economy. 40:01 – What is the most efficient speed and cadence for you? 41:49 – Why I did a 50km 2 weeks before my Ph.D. defense. 44:54 – What predictors of performance did I consider for my ultra? 46:25 – my connection with weight and endurance performance 49:23 – My 50km training plan. 51:59 – Erg mode is brutal, here is the theory why 56:09 – Type I fibers and why they are important 58:57 – Why Rich Froning was an Animal 1:01:33 – Muscle predictors of endurance performance 1:04:31 – The role of mitochondria in performance 1:04:57 – How do the mitochondria respond to exercise? 1:08:16 – What the physiology is cristae density? 1:10:07 – The mitochondria myoglobin capillary axis 1:10:40 – How NIRS can help us understand our muscle physiology. 1:13:28 – Isolated mitochondria 1:14:57 - Outro