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

Updated: Jan 31




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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.


If you have a question or topic you want us to address, leave a comment!


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Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.ctiricaloxygen.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

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