Performance Advantage Podcast

CORE's revolutionary body temperature sensor is the world's first non-invasive sensor to measure your core temperature when training and racing. Will and Matt are joined by Chris Blomfield-Brown to talk about how the pros are training and racing to beat the heat. They also discuss their experience with the more invasive ways to measure core temperature, such as probes and e-pills. For all of you who have faded in the heat - this one's for you. Visit CORE: https://corebodytemp.com/ ____ Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter https://link.performanceadvantagepodcast.com/course Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course All PAP Courses are worth CEUs for USAT coaches ------ PAP YouTube - we have hundreds of videos: https://link.performanceadvantagepodcast.com/youtube Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram

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 such thing as an excess of data; rather, it's the interpretation and application that define its significance. Join us on this enlightening journey through the intersection of sports and data science and analytics, where the right data, in the right context, becomes the game-changer you need. ---- Here's a link to the scientific article we discussed: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.608426/full Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! REAL useful science! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information. This course was originally conceived of to upskill top international coaches, but is digestible for any athlete who wants to use science to be their best. Enrol now and receive a FREE power meter course (Value $299) ⁠⁠https://link.performanceadvantagepodcast.com/course⁠⁠⁠⁠⁠ Follow Dr Matt on Instagram: ⁠⁠⁠⁠⁠https://link.mtbphd.com/instagram⁠⁠⁠⁠⁠ Follow Dr Will on Instagram: ⁠⁠⁠⁠⁠https://link.drwillo.com/instagram⁠⁠

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 changes it triggers in your body. I'll break down complex scientific concepts into easy-to-understand nuggets, ensuring you know not just the 'how,' but the 'why' behind these workouts. Then, we'll dive into the two key workouts. You'll learn how to integrate them into your training regimen, tailor them to your specific endurance sport, and adjust them to your current fitness level. These aren't just generic sessions; they're adaptable, scalable, and proven to yield results. Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! REAL useful science! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information. This course was originally conceived of to upskill top international coaches, but is digestible for any athlete who wants to use science to be their best. Enrol now and receive a FREE power meter course (Value $299) ⁠https://link.performanceadvantagepodcast.com/course⁠⁠⁠⁠ Follow Dr Matt on Instagram: ⁠⁠⁠⁠https://link.mtbphd.com/instagram⁠⁠⁠⁠ Follow Dr Will on Instagram: ⁠⁠⁠⁠https://link.drwillo.com/instagram⁠⁠

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 caused by physical stress from excessive training. It's important to listen to your body and recognize the signs of burnout or overtraining to prevent long-term negative effects on your performance and overall health. Remember, rest and recovery are just as important as training to achieve your endurance goals. --- Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! REAL useful science! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information. This course was originally conceived of to upskill top international coaches, but is digestible for any athlete who wants to use science to be their best. Enrol now and receive a FREE power meter course (Value $299) https://link.performanceadvantagepodcast.com/course⁠⁠⁠ Follow Dr Matt on Instagram: ⁠⁠⁠https://link.mtbphd.com/instagram⁠⁠⁠ Follow Dr Will on Instagram: ⁠⁠⁠https://link.drwillo.com/instagram⁠

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: Pacing for Success: One of the keys to triumphing on the bike leg is maintaining an efficient and sustainable pace. We discuss how we adapt our pacing strategies based on the course's undulating terrain and technical challenges, ensuring we conserve enough energy for the grueling marathon that awaits after the bike leg. Our Equipment Choices: Let's take an in-depth look at the optimal equipment choices for this demanding course. We discuss the pros and cons of different bike and wheel options and learn how we select the right equipment to maximize performance. Tackling Downhills and Aerodynamics: Descending skills are crucial for gaining time on the bike leg. We share our tips for navigating the descents safely and efficiently, and hint at the possibility of new bike tech. Additionally, we explain the significance of aerodynamics and how small adjustments can have a significant impact on overall bike times. Fueling and Hydration Strategies: Nutrition plays a vital role in Ironman events. With several key feedzones, we discuss which will be best to skip. Staying Cool and Hydrated: With the Mediterranean climate in Nice, managing heat is crucial for peak performance. We discuss innovative cooling techniques and how we stay hydrated in warm conditions, ensuring we perform at our best throughout the ride. Whether you're an experienced triathlete seeking to improve your Ironman performance or a first-timer preparing for the challenge of a lifetime, we hope our experiences and insights will help you optimize your preparation and performance on the bike course at the Ironman World Championships in Nice, France. Keywords: Ironman World Championships, Nice France, bike course, pacing, equipment choices, running off a downhill, aerodynamics, fueling, hydration, cooling, descending skills, triathlon, sports science, performance optimization, tactical strategies. --- Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! REAL useful science! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information. This course was originally conceived of to upskill top international coaches, but is digestible for any athlete who wants to use to science to be their best . Enrol now and receive a FREE power meter course (Value $299) ⁠⁠⁠https://link.performanceadvantagepodcast.com/course⁠⁠⁠ Follow Dr Matt on Instagram: ⁠⁠⁠https://link.mtbphd.com/instagram⁠⁠⁠ Follow Dr Will on Instagram: ⁠⁠⁠https://link.drwillo.com/instagram⁠

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 simply because you have different tires? Will your suspension setup make you brake differently? We've been doing some races and trying new things, and have found wildly different results. Matt and Will are 1:1 in the local series despite different approaches in training and execution of races. We explore what makes one rider faster than the other in this episode across a number of factors, and have science to back a lot of it up - just what you need to get faster in your next race, whether XC, DH or Enduro. --- Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! REAL useful science! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information. This course was originally conceived of to upskill top international coaches, but is digestible for any athlete who wants to use to science to be their best . Enrol now and receive a FREE power meter course (Value $299) ⁠⁠https://link.performanceadvantagepodcast.com/course⁠⁠ Follow Dr Matt on Instagram: ⁠⁠https://link.mtbphd.com/instagram⁠⁠ Follow Dr Will on Instagram: ⁠⁠https://link.drwillo.com/instagram

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 Kelly shares exclusive stories and insights, making for a captivating and educational listening experience. Don't miss this compelling episode, where science, ethics, and sports collide in a thought-provoking exploration of the doping phenomenon. Tune in and join the conversation! ---- Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! REAL useful science! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information. This course was originally conceived of to upskill top international coaches, but is digestible for any athlete who wants to use to science to be their best . Enrol now and receive a FREE power meter course (Value $299) ⁠https://link.performanceadvantagepodcast.com/course⁠ Follow Dr Matt on Instagram: ⁠https://link.mtbphd.com/instagram⁠ Follow Dr Will on Instagram: ⁠https://link.drwillo.com/instagram

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. Whether you're an experienced marathoner or a first-time runner, tune in to unlock the secrets of the run-walk method and take your endurance to the next level. For everything run-walk, check out www.drwilloconnor.com/blog ---- Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! REAL useful science! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information. This course was originally conceived of to upskill top international coaches, but is digestible for any athlete who wants to use to science to be their best . Enrol now and receive a FREE power meter course (Value $299) ⁠https://link.performanceadvantagepodcast.com/course⁠ Follow Dr Matt on Instagram: ⁠https://link.mtbphd.com/instagram⁠ Follow Dr Will on Instagram: ⁠https://link.drwillo.com/instagram

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 training - or the popular Zone 2 training - isn't for everyone all the time, so dig into this episode to find out more! And as you transition out of base, watch out for these pitfalls that will derail your season! ---- Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! REAL useful science! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information. This course was originally conceived of to upskill top international coaches, but is digestible for any athlete who wants to use to science to be their best . Enrol now and receive a FREE power meter course (Value $299) ⁠https://link.performanceadvantagepodcast.com/course⁠ Follow Dr Matt on Instagram: ⁠https://link.mtbphd.com/instagram⁠ Follow Dr Will on Instagram: ⁠https://link.drwillo.com/instagram

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 using our inside knowledge and sports science experience. Here are those links we mentioned:  Kenyan doping cases: https://www.adak.or.ke/reasoned-decisions/ Matt's enduro doping article: https://www.mtbphd.com/post/2018/11/27/do-drugs-work-in-enduro/  -- Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information. This course was originally conceived of to upskill top international coaches, but is digestible for any athlete who wants to use to science to be their best . Enrol now and receive a FREE power meter course (Value $299) https://link.performanceadvantagepodcast.com/course Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram

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 [PUBLISHED TODAY!!!!]: https://www.brakeace.com/shop -- Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information for you to train consistently, improve your fitness and nail your next event. Enrol now and receive a BONUS power meter course (Value $299) https://link.performanceadvantagepodcast.com/course Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram

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 consistency. So listen in for the differences between racing and training so you don't blow your next race! -- Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information for you to train consistently, improve your fitness and nail your next event. Enrol now and receive a BONUS power meter course (Value $299) https://link.performanceadvantagepodcast.com/course Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram

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. So today, Matt & Will talk about how the pros train, and why they can do it. Don't make these mistakes: ensure that you dial in the right training for YOU!  Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information for you to train consistently, improve your fitness and nail your next event. Enrol now and receive a BONUS power meter course (Value $299) https://link.performanceadvantagepodcast.com/course Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram

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 MTB coach in your pocket. https://link.brakeace.com/home Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information for you to train consistently, improve your fitness and nail your next event. Enrol now and receive a BONUS power meter course (Value $299) https://link.performanceadvantagepodcast.com/course Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram

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 Performance Centre and Nutritionist for World Tour cycling team Bora-Hansgrohe. Support the show by leaving a review and sharing an episode! Every review helps us bring sports science to the people! No more basic info! Our Sports Science Masterclass gives you the 'here's how you do it' evidence-backed information for you to train consistently, improve your fitness and nail your next event. Enrol now and receive a BONUS power meter course (Value $299) https://link.performanceadvantagepodcast.com/course Follow Tim on Instagram: https://www.instagram.com/tpodlogar/ Read Tim's article: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00723.2021 Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram

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://www.drwilloconnor.com/critical-power-calculator MTB Training Zone Calculator: https://www.mtbphd.com/mtb-power-training-zone-calculator ___ Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter https://link.performanceadvantagepodcast.com/course Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course All PAP Courses are worth CEUs for USAT coaches ------ PAP YouTube - we have hundreds of sports science videos: https://link.performanceadvantagepodcast.com/youtube Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram

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 athletes to outperform high-carb athletes: chronic adaptation and ultra-endurance performance with a carbohydrate load and carbohydrate supplementation. In this episode, Dr Matt and I discuss my new publication and its implications for your low-carb self-experiments. Download a copy of the paper and follow along at home. https://www.jsc-journal.com/index.php/JSC/article/view/712 ___ Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter https://link.performanceadvantagepodcast.com/course Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course All PAP Courses are worth CEUs for USAT coaches ------ PAP YouTube - we have hundreds of sports science videos: https://link.performanceadvantagepodcast.com/youtube Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram

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 fat utilisation intensity (65% VO2max) and begin to rely on carbohydrates. In which case, you’re not training for maximal aerobic development. You’re training in the ‘grey zone’.  When you train in the ‘grey zone’ day after day, week after week, you’ll find yourself chronically tired and smack in the middle of a training plateau. Worse yet, you could end up overtrained, burnt out, or injured. In this episode, we talk through the science of grey zone training and how you can avoid the grey zone trap. Trust us, we've been there! ____ Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter https://link.performanceadvantagepodcast.com/course Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course All PAP Courses are worth CEUs for USAT coaches ------ We have hundreds of sports science videos on YouTube: https://link.performanceadvantagepodcast.com/youtube Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram

Has your fitness reached its ceiling, but you still want to get faster? If you have limited time or are looking for maximum gains, we talk today about 5 ways you can get faster without changing anything related to your fitness. While these mostly apply to braking in MTB and how riders going downhill use their brakes optimally with BrakeAce, we also discuss how these relate to other sports. Read the article and watch the video here: https://www.brakeace.com/post/5-ways-to-get-faster-without-getting-fitter ____ Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter https://link.performanceadvantagepodcast.com/course Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course All PAP Courses are worth CEUs for USAT coaches ------ PAP YouTube - we have hundreds of sports science videos: https://link.performanceadvantagepodcast.com/youtube Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram Check out BrakeAce - world's first MTB sensor: https://brakeace.com

Matt did his first Park Run with a time of 22:50, and he wants to improve. Who better that Dr Will O'Connor to help with the 5km training plan? Today we discuss the race and how it felt, and why Will thinks Matt can go sub-20 in a few blocks of training. We build the training plan live, and you can download it for free. It's difficult to build around MTB riding, weight training and the start-up life... ------ Youtube Video - https://youtu.be/ssi1Y5vvKJQ Get Dr Will's 5km Training Plan - https://www.trainingpeaks.com/my-training-plans/papodcast ____ Visit PerformanceAdvantagePodcast.com to learn how to make the most of your data and become a faster athlete and better coach, including our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter https://link.performanceadvantagepodcast.com/course Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course All PAP Courses are worth CEUs for USAT coaches ------ PAP YouTube - we have hundreds of sports science videos: https://link.performanceadvantagepodcast.com/youtube Follow Dr Matt on Instagram: https://link.mtbphd.com/instagram Follow Dr Will on Instagram: https://link.drwillo.com/instagram Check out BrakeAce - world's first MTB sensor: https://brakeace.com