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Performance Advantage Podcast

Performance Advantage Podcast

By Dr Will & Dr Matt

Dr Will O'Connor and Dr Matt Miller (MTB PhD) are sports scientists who work with a plethora of endurance athletes from professionals to amateurs.
They talk about common issues athletes encounter during endurance training and how to avoid or remedy them with the help of sports science.
Submit questions to will@drwilloconnor.com
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61 | Nike Vaporfly with Dr Kim Hebert-Losier: Cheating or Innovation?

Performance Advantage PodcastJul 16, 2020

00:00
01:07:07
119 | AI Isn't About to Replace Coaches - Here's Why
Dec 12, 202301:06:31
118 | Too Much Data a Bad Thing?

118 | Too Much Data a Bad Thing?

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


Nov 26, 202301:02:35
117 | Interval Revolution: Two Key Workouts to Transform Your Endurance

117 | Interval Revolution: Two Key Workouts to Transform Your Endurance

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


Nov 14, 202301:00:45
116 | Burnout and Overtraining - How to Avoid the Inevitable and Why It's OK
Aug 30, 202301:06:04
115 | Breaking Records: The Art and Science of Pacing Ironman Nice World Championships

115 | Breaking Records: The Art and Science of Pacing Ironman Nice World Championships

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 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.

  2. 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.

  3. 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.

  4. Fueling and Hydration Strategies: Nutrition plays a vital role in Ironman events. With several key feedzones, we discuss which will be best to skip.

  5. 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.

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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

Jul 25, 202301:14:17
114 | The Difference Between 1st and Last in MTB Races

114 | The Difference Between 1st and Last in MTB Races

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.

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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

Jun 23, 202301:19:45
113 | Pushing the Edge: Doping Discussions and Insights with Jack Kelly of How They Train
May 11, 202301:52:48
112 | The Run-Walk Marathon Breakthrough: Unleashing the Power of Alternating Paces
Apr 24, 202301:02:20
111 | Avoid These Base Training Pitfalls
Apr 06, 202356:48
110 | Performance Enhancing Drugs - The Doping Crisis

110 | Performance Enhancing Drugs - The Doping Crisis

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/ 

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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

Jan 18, 202359:36
109 | Sports Scientists Vs 2023 | The Year of Free Speed

109 | Sports Scientists Vs 2023 | The Year of Free Speed

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

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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

Dec 08, 202201:02:20
108 | Racing vs Training - Psychological or Physiological?
Nov 01, 202201:06:47
107 | Pro vs. Amateur Athlete Training (Energetic Output Theory)
Oct 04, 202258:26
106 | Underground Training Tactics of the Pros - MTB Science Secrets
Sep 14, 202201:09:03
105 | VO2max Secrets Revealed. Why VO2max is Getting Outdated.
Aug 04, 202201:07:30
104 | Eliminate Junk Miles with Training Zones

104 | Eliminate Junk Miles with Training Zones

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

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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

Jul 19, 202201:01:45
103 | Low Carb Vs High Carb. New Research in 2022

103 | Low Carb Vs High Carb. New Research in 2022

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


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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

Jul 05, 202250:28
102 | Mountain Biking - From 1st Ride to Winning Races
Jun 22, 202247:53
101 | The Fundamentals of Running Power

101 | The Fundamentals of Running Power

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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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

Jun 09, 202201:15:42
100 | Dispelling the Grey Zone Myth

100 | Dispelling the Grey Zone Myth

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!

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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

May 24, 202251:01
99 | 5 Ways to Get Faster Without Getting Fitter

99 | 5 Ways to Get Faster Without Getting Fitter

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

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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

May 03, 202253:48
98 | How to Run Your Fastest 5km

98 | How to Run Your Fastest 5km

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...

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Youtube Video - https://youtu.be/ssi1Y5vvKJQ

Get Dr Will's 5km Training Plan - https://www.trainingpeaks.com/my-training-plans/papodcast

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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

Apr 21, 202201:00:44
97 | The Importance of Aerodynamics with Michael Liberzon

97 | The Importance of Aerodynamics with Michael Liberzon

Aerodynamic drag acts against you as soon as you start moving. It simply costs more energy to move forward when you are less aerodynamic. The same is true in sports from running and cycling, all the way to MTB. Today we're joined by professional coach and aerodynamics guru, Michael Liberzon. In this episode we give you the skinny on how important aerodynamics is for you, and some simple ways to measure or assess improvement.

Follow along with Michael on the Endurance Innovation Podcast or on X3 Training

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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

Mar 29, 202201:20:03
96 | How to Stop Cheaters with Race Ranger

96 | How to Stop Cheaters with Race Ranger

James Elvery is an ex-pro Triathlete and he wants to help stop cheating. Until now, drafting was policed by visual observation, and penalties were non-protestable. If someone thought it looked like you were cheating, your race is done. But if they didn't see you drafting, you're sweet. Doesn't sounds right to us. James' Race Ranger is the first tool to ensure that you draft at the right distance. Listen in for the scoop on this awesome new product - coming to a race near you!

https://www.raceranger.com/


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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

Mar 16, 202201:01:32
95 | Five Reasons You Should NOT Train with Heart Rate
Mar 01, 202201:00:56
94 | Heat Training with CORE Body Temperature Sensor's Chris Blomfield-Brown
Feb 17, 202201:14:10
93 | The Future of Sports Tech with Rohan Martin
Jan 31, 202201:19:46
92 | The Four Things Slowing You Down
Jan 14, 202201:06:17
91 | Five Training Phases For Successful Periodization

91 | Five Training Phases For Successful Periodization

Following on from the Six Spokes of Planning Training, we have five training phases to help you plan your best training plan. Whether you're training for a marathon, an ultramarathon, an enduro MTB, or a cycling stage race, our five training phases will ensure you're in peak shape on race day. Start with Base Training, then move to the Event-Specific Phase. After that, it’s all about Tapering, Racing and Resting. Check out this episode to hear how Steve will be faster than ever!

We were selected for early release to Video Podcasts on Spotify. This is our very first episode! If you enjoyed the video, let us know!

Support this podcast with the links below.

TrainingPeaks Introduction to Exercise Science: https://university.trainingpeaks.com/exercise-science-for-endurance-coaches

Visit PerformanceAdvantagePodcast.com for our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter.

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches.

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Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

Dr Matt's YouTube: https://link.mtbphd.com/youtube

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://drwilloconnor.com

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Dec 20, 202101:11:49
90 | Six Steps to Planning Your Training in 2022

90 | Six Steps to Planning Your Training in 2022

Using the Six Spokes of Planning Training from our TrainingPeaks University Introduction to Exercise Science course, we work through how you can plan the best training for yourself. We use these same steps ourselves to plan training for our own athletes - from a whole season right down to individual workouts. If you’re up in the air on whether you should go hard or train easy, of you should add in an extra session, you can use these steps to get the most out of yourself.

TrainingPeaks Introduction to Exercise Science: https://university.trainingpeaks.com/exercise-science-for-endurance-coaches

Visit PerformanceAdvantagePodcast.com for our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches

------

Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

Dr Matt's YouTube: https://link.mtbphd.com/youtube

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://drwilloconnor.com

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Dec 08, 202156:01
89 | Unlocking the Secret Science of Fitness

89 | Unlocking the Secret Science of Fitness

Do you find yourself validating a good training session with average pace, power or peak heart rate? Do you find that even though you’re pushing yourself harder and harder, you don’t seem to be getting any faster? If you spend a lot of time in the 'grey zone', the truth is that you’re likely doing more harm than good. Training in the grey zone means you’re pushing too hard too often, and not training slow enough, often enough. It doesn’t matter if you’re a weekend worrier or full-time pro, slowing down to go faster is legit. In this episode, we're going to break down the science of getting fitter by looking at the energy systems.

Dr Will's Blog https://www.drwilloconnor.com/post/improve-your-training-series-slow-down

Visit PerformanceAdvantagePodcast.com for our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches

------

Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

Dr Matt's YouTube: https://link.mtbphd.com/youtube

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://drwilloconnor.com

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Nov 24, 202157:08
88 | Does Bike Weight Matter?

88 | Does Bike Weight Matter?

A study by Matt's PhD supervisor, Dr Paul Macdermid, showed that heavier bikes were slower up hills—no surprise! A bike 21% heavier was 3.3% slower for a 95kg rider. This same study indicated that a dropper post will lose you only 1 second up a steep climb of 11 minutes! Once a bike is up to speed, it wants to stay at speed. Heavier bikes will want to stay at speed more, but they will be harder to get going again if you slow down. You can ‘buy’ time, but getting the right mix of pedalling, braking and pacing is better than buying expensive, fragile parts. 

Full Article 👉 https://www.mtbphd.com/post/the-science-of-weight-in-mtb-does-it-matter 

Visit PerformanceAdvantagePodcast.com for our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter Get the most out of your power meter in 3 simple modules: 

https://link.performanceadvantagepodcast.com/course 

All PAP Courses are worth CEUs for USAT coaches ------ 

Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course 

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 

Dr Will's YouTube channel: https://link.drwillo.com/youtube 

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Listen to the podcast: http://bit.ly/2ZzgiDV

 Getting coaching with Dr Will: http://drwilloconnor.com 

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Nov 12, 202150:38
87 | Testing the Fastest Running Shoes with Dr Dustin Joubert

87 | Testing the Fastest Running Shoes with Dr Dustin Joubert

Nike Vaporfly, Nike Alphafly, Asics Metaspeed, and Adidas Adios Pro are the running shoes with the most buzz around them, but who's the fastest? And how do the likes of Brooks, Hoka, and New Balance stack up? Dr Dustin Joubert (@labratrundown) has done the study every runner has been waiting for - the Super Shoe Study. 

Dr Dustin tested twelve runners using seven carbon plated "super shoes" and a control shoe (Asics Hyperspeed). Each runner was tested four times in each shoe. The results were conclusive as to what shoes you should be buying if you want to smash your PB without needing to get fitter! Listen in to find out which shoe is the fastest.

Super Shoe Article https://scholarworks.sfasu.edu/kinesiology/33/

Visit PerformanceAdvantagePodcast.com for our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches

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Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

Dr Matt's YouTube: https://link.mtbphd.com/youtube

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://drwilloconnor.com

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Oct 25, 202101:09:21
86 | Maximal Aerobic Speed with Nathan Heaney

86 | Maximal Aerobic Speed with Nathan Heaney

Nathan Heaney is an experienced Strength and Conditioning Coach, High-Performance Specialist, Lecturer and highly sought Mentor and Consultant. Today we discuss maximal aerobic power and how Nathan has used this in team sports like AFL, hockey and netball. We draw parallels  between critical power and threshold power with maximal aerobic power, and Nathan helps to differentiate the metrics. Learn more about Nathan on his website and informative Instagram page:

https://runningprogram.com.au/

https://www.instagram.com/theconditioningconsultant/

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Visit PerformanceAdvantagePodcast.com for a 30% discount on our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches

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Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

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Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://bit.ly/31Ei5s2

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Oct 11, 202101:07:44
85 | Female Athlete Health with Mary-Ann Moller

85 | Female Athlete Health with Mary-Ann Moller

Mary-Ann Moller is a sports scientist focusing on female athlete health. She competes as an elite XCO and cyclocross racer herself, and is especially interested in investigating female athlete health in the MTB community. Throughout this episode, we approach the extremely difficult topic of creating a dialogue between female athletes and the often male staff or coaches around female athlete health. This is a must-listen for any coach or athlete who would like to break taboos about topics like the menstrual cycle, RED-S and amenorrhea. You can learn more about Mary-Ann's ongoing research on her Instagram page: https://link.performanceadvantagepodcast.com/maryannmollerinstagram

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Visit PerformanceAdvantagePodcast.com for a 30% discount on our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

All PAP Courses are worth CEUs for USAT coaches

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Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

Dr Matt's YouTube: https://link.mtbphd.com/youtube

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://bit.ly/31Ei5s2

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Sep 28, 202101:04:25
84 | AI Coaching: Can a Computer Train You Better?
Sep 12, 202155:04
83 | Ketosis, High Carb Diets, Endurance Training & Burning Muscle
Aug 31, 202154:17
82 | What's Inside the World's Fastest Running Shoes? - Pebax Powered

82 | What's Inside the World's Fastest Running Shoes? - Pebax Powered

There is a special technology that all the world's fastest running shoes share - Pebax. Pebax foam is able to return more energy than other shoe materials, and it weighs less, too. This adds up to faster running times. But where does this technology come from? And how does Pebax get into all these sneakers? Listen in as we get an exclusive first chat with the team at Arkema who are responsible for this revolutionary material.

Learn more on PebaxPowered.com

If you enjoyed this episode, check out the Episode 61 with Dr Kim Herbert-Losier on the research behind the Nike Vaporfly shoes and breaking the 2-hour marathon.

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Visit our new website on PerformanceAdvantagePodcast.com for a 30% discount on our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

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Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

PA Podcast 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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

Dr Matt's YouTube: https://link.mtbphd.com/youtube

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://bit.ly/31Ei5s2

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Aug 25, 202101:09:20
81 | 15 Minute Strength Training from James Wilson

81 | 15 Minute Strength Training from James Wilson

James Wilson has helped athletes get stronger and live healthier lives for the last 16 years. We talk about the whole gamut of strength training, and agree that the best workout you do is the one you do consistently. James has a number of free isometric exercises on his site, and we talk about them today. Would you believe they only take 15 minutes 2-3 times per week?

Visit MTB Strength Training Systems on https://www.bikejames.com/

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Visit our new website on PerformanceAdvantagePodcast.com for a 30% discount on our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

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Get the whole MASTERCLASS: Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

PA Podcast 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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

Dr Matt's YouTube: https://link.mtbphd.com/youtube

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://bit.ly/31Ei5s2

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Jul 25, 202159:42
80 | Three Techniques to Get Faster.
Jul 16, 202101:00:12
79 | Getting Back Up with World Cup DH Racer Bryn Dickerson

79 | Getting Back Up with World Cup DH Racer Bryn Dickerson

Bryn Dickerson is one of the top DH racers in New Zealand and the world, having once won the Elite Oceania Continental Championships, and earning a top 20 finish in the World Cup. Bryn is an amazing storyteller and has had some incredible experiences around the world riding his bike. Bryn talks us through how hard it is to race on the World Cup when you're putting your life on the line every weekend. Bryn is sharing his wealth of knowledge with MTBers in NZ through his coaching company, Fluid Lines.

Follow Bryn out HERE: https://www.instagram.com/bryn_dickerson/

Visit Fluid Lines: https://fluidlinescoaching.wordpress.com/

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Visit our new website on PerformanceAdvantagePodcast.com for a 30% discount on our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

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Get the whole MASTERCLASS to learn how to use sports science! Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

PA Podcast 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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

Dr Matt's YouTube: https://link.mtbphd.com/youtube

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://bit.ly/31Ei5s2

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Jun 14, 202101:15:57
78 | Strength Training for Cyclists with Derek Teel from Dialed Health
May 17, 202101:13:33
77 | The Future of Power with RunPowerCoach Nathan Fenton

77 | The Future of Power with RunPowerCoach Nathan Fenton

Today we talked about the internet and power meters with Run Power Coach Nathan Fenton. Nathan is a running power guru, and it was great to chat with him about how he helps athletes at different levels to improve their performance and optimize their limited training time with power meters. Learn more about Nathan at RunPowerCoach.com

Visit our new website on PerformanceAdvantagePodcast.com for a 30% off early bird discount on our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

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Get the whole MASTERCLASS to learn how to use sports science! Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

PA Podcast 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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

Dr Matt's YouTube: https://link.mtbphd.com/youtube

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://bit.ly/31Ei5s2

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Apr 20, 202101:12:58
76 | Internet Memes and Misinformation
Mar 28, 202149:43
75 | What Went Wrong? Analyzing Failure
Mar 17, 202159:27
74 (3/3)| Power Meters 101 - Setting Training Zones and Avoiding Blowing Up

74 (3/3)| Power Meters 101 - Setting Training Zones and Avoiding Blowing Up

Once you've done your FTP test, you can set your zones and properly analyze training. In this final part of Power Meters 101, we talk about what zones are and how to set them , and work through the best way to train and race with our power meters.

Listen to 53 | Training Zones: Science Simplicity and Effectiveness HERE

Visit our new website on PerformanceAdvantagePodcast.com for a 30% off early bird discount on our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

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Get the whole MASTERCLASS to learn how to use sports science! Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

PA Podcast 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

Dr Will's YouTube channel: https://link.drwillo.com/youtube

Dr Matt's YouTube: https://link.mtbphd.com/youtube

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://bit.ly/31Ei5s2

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Feb 25, 202130:18
74 (2/3)| Power Meters 101 - FTP is a Science Lab on Your Bike
Feb 18, 202132:29
74 (1/3) | Power Meters 101 - Critical First Rides & Best Brands

74 (1/3) | Power Meters 101 - Critical First Rides & Best Brands

Anyone who rides should check this out! So you know a power meter is the best way to train, but which device should you buy? In this first of a 3-part series, we go over what power actually is, what it means for you and your bike, and the first things to do once you have a power meter on your bike. Included is the science of how different power meters get to the same number.

Link to the research study: https://www.tandfonline.com/doi/abs/10.1080/19346182.2015.1108979

(Contact us for PDF version)

Make sure to subscribe to get parts 2 and 3 as soon as they're released!

Visit our new website on PerformanceAdvantagePodcast.com for a 30% off early bird discount on our two newest courses: Fundamentals of Running with a Power Meter and Fundamentals of Mountain Biking with a Power Meter

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

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Get the whole MASTERCLASS to learn how to use sports science! Using Sports Science to Train More Effectively: https://link.performanceadvantagepodcast.com/course

PA Podcast 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 

Dr Will's YouTube channel: https://link.drwillo.com/youtube 

Dr Matt's YouTube: https://link.mtbphd.com/youtube 

Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://bit.ly/31Ei5s2 

Getting coaching with Dr Matt: https://link.mtbphd.com/home

Feb 12, 202131:07
73 | How to Run with a Power Meter with Dr Will O'Connor

73 | How to Run with a Power Meter with Dr Will O'Connor

Running power is quickly becoming the new way to train and improve in running. Currently, runners are relying on GPS - a measurement from space - and heart rate, the dial-up broadband of training metrics. Both pace and heart rate serve their purpose as useful metrics, but when GPS signal is poor, or you’re HR isn’t reading correctly, you’re left guessing.
In this episode, Dr Will talks about how running power has evolved, what your “power” number represents and how you can get set-up to use running power to train and race more effectively.

Three Main Takeaways
Get a power meter and start using it
Complete the Willo Test (1km & 5km all out) to determine your critical power
Look into your Form Power & Form Power Ratio (FPR or FP%)

Learn more about running power in our Running with Power Masterclass

Visit our new website on PerformanceAdvantagePodcast.com for a 30% off early bird discount on our newest courses: Running with a Power Meter and Mountain Biking with a Power Meter. https://www.performanceadvantagepodcast.com/

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Get the whole MASTERCLASS to learn how to use sports science!
Using Sports Science to Train More Effectively:
https://link.performanceadvantagepodcast.com/course

Get the most out of your power meter in 3 simple modules: https://link.performanceadvantagepodcast.com/course

PA Podcast 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
Dr Will's YouTube channel: https://link.drwillo.com/youtube
Dr Matt's YouTube: https://link.mtbphd.com/youtube
Listen to the podcast: http://bit.ly/2ZzgiDV

Getting coaching with Dr Will: http://bit.ly/31Ei5s2
Getting coaching with Dr Matt: https://link.mtbphd.com/home

Jan 26, 202101:02:09
72 | 5x USA National Champ Seamus Powell Opens Up About Retirement
Dec 30, 202001:11:13