Dr Will on YouTube

Am I running fast enough? Am I training hard enough? Are common questions I get asked. There are two sides to these questions. Generally, runners and triathletes are training their slow stuff too fast/hard and their fast stuff too slow. BUT I also see ultrarunners and ironmen training everything too slow 😒. Today, I'll run through a couple of different training scenarios using my training paces and zones. Listen to the podcast and follow me on Strava to stalk my training! 🧐👇 LINKS • Podcast: https://link.drwillo.com/poddy • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Performance Advantage podcast with me & Dr Matt Miller: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://www.drwilloconnor.com #running #ultramarathons #trainingpeaks

I'm super excited for the Triathlon starting tomorrow. Here are my thoughts, opinions, and predictions. 0:00:44 The Course 0:01:37 Men's Startlist 0:02:38 How the race will play out 0:05:00 Chasing down your teammate? 0:06:41 Alex Yee and Anaerobic Work Capacity 0:10:00 Heat for the big boys 0:12:20 My men's predictions 0:15:50 Women's Startlist 0:23:37 Swim bike specialists 0:25:10 The dynamic of the Olympics LINKS • Podcast: https://link.drwillo.com/poddy • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Performance Advantage podcast with me & Dr Matt Miller: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://www.drwilloconnor.com #olympics #triathlon #sportscience

Someone made a comment to me a few years ago that stuck with me, "Do you really get tired?" I laughed because, at times, my existence is tiredness! Here, I'll review the mess that has been my training for the last month. LINKS • Podcast: https://link.drwillo.com/poddy • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Performance Advantage podcast with me & Dr Matt Miller: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://www.drwilloconnor.com #sportscience #running #ultramarathons #trainingpeaks

I always go back and forth with myself about using distance or time when I'm prescribing training. There are pros and cons for both, and like most things in coaching and science, it depends! LINKS • Podcast: https://link.drwillo.com/poddy • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Performance Advantage podcast with me & Dr Matt Miller: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://www.drwilloconnor.com #sportscience #running #ultramarathons #runningpower

Watch as I analyze my race data from running a trail half marathon. I was able to identify a couple of areas where I went wrong. LINKS • Podcast: https://link.drwillo.com/poddy • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Performance Advantage podcast with me & Dr Matt Miller: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://www.drwilloconnor.com #runningpower #sportscience #running #ultramarathons

While I’m not at my revenue goal YET, I have acquired a ridiculously large knowledge base as to how you can set up and run a profitable online business. Listen in and I’ll share my experience. This episode isn’t sports science specific, but people always seem to be interested in the backend of my business. I’ll resume the regular next week 😉. LINKS • Podcast: https://link.drwillo.com/poddy • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Performance Advantage podcast with me & Dr Matt Miller: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://www.drwilloconnor.com #sportscience #running #ultramarathons

It may sound counterintuitive, but getting athletes to rest can be one of the hardest parts of my job! I identify my overtraining through the same process that I use with any athlete. I call it the two red flag system. 🚩🚩 In this episode, I go over my experiences and talk through how important rest is to continue to enjoy your training and progress. It's OK to Rest Blog: https://www.drwilloconnor.com/post/rest-is-best LINKS • Podcast: https://link.drwillo.com/poddy • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Performance Advantage podcast with me & Dr Matt Miller: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://www.drwilloconnor.com

Welcome to the first episode of my straight to tape series. My goal is to create short bite-size clips (10 - 20min) to help athletes and coaches. I'll stream these live to Facebook, and upload to Youtube (links below) and podcast https://anchor.fm/dr-will-oconnor/episodes/Engineering-and-Rugby--How-I-got-Here--Ep1-e12496s This week, I'm starting with my background story. How I got here, and why I love coaching and education. LINKS • Podcast: https://link.drwillo.com/poddy • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Performance Advantage podcast with me & Dr Matt Miller: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://www.drwilloconnor.com

Maximal Lactate Steady State (MLSS) is the maximal exercise intensity that is sustainable for a prolonged period. Generally, that period is 60min. However, the time will vary depending on the training state and economy of the athlete. LINKS • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://drwilloconnor.com Edited by Rycopene: https://www.youtube.com/Rycopene #lactate #sportsscience #marathontraining

The heat shows no mercy, and that was particularly true for my 24hr "race". Back in June, I did a podcast going over my approach to the 24hr event with Dr Matt Miller. Over the next 5 months from June until race day I implemented as much of my sports science knowledge as I could to prepare for the demands of running for 24hrs. HOWEVER, I neglected one key variable in his preparation, the heat. Unfortunately, race day ended up being a hot day with no clouds or wind. As you'll hear, I made some tactical errors in the moment that lead to me passing out with heatstroke. Listen to my post-race podcast - https://anchor.fm/performanceadvantage/episodes/70--Dr-Will-Overheats--Passes-Out-and-DNFs-24-Hour-Run-en0ttv Training recap 0:00:17 Race Day 0:01:20 Losing Sight of My Goal 0:01:45 The Start 0:03:00 When Things Went Wrong 0:04:12 LINKS • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub #ultrarunning #24hrrun #ultramarathon Edited by Rycopene: https://www.youtube.com/Rycopene

Ahead of my next ultramarathon, the Kepler Challenge 60km, I wanted to check my pacing strategy. I use a Stryd running power meter because it gives me the most direct measurement of my effort at any given time. Heart rate and pace can be unreliable for trail ultras. We've come up a few Km short in an ultra before! 😭. To test my pacing I ran up Mt Luxmore, Te Anau (NZ) at 75-80% of my rFTP or critical power. I tested my lactate at 30min (6.2mmol) and 60min (6.9mmol). A measurement over 6mmol shows that my power range is going to be too high for a 5-6hr run. Lower is better, and wouldn't want my lactate to get much above 4mmol, otherwise I'm going run out of glycogen before the end, regardless of how much I consume during the race. That means I'll need to aim for about 73-77% rFTP/CP for this weekend. Theory is one thing, execution is another. Which me luck! 😁 Learn more about lactate on my podcast https://link.performanceadvantagepodcast.com/62 LINKS • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

Four weeks left to go and the final big run of my training block. Without thinking about it, I ate a curry for dinner (Chicken Korma🤤), which did not leave me feeling amazing for this run. As much as I hated it at the time, it ended up being a great challenge. I didn't eat from 1.5hrs to 3.5hrs to ensure I could clear the fluid build up in my gut. Having been on a keto diet for almost three months definitely helped with that because I didn't feel any energy lows throughout the entire 70km. Emotional lows, yes. 01:44 1.5hrs LINKS • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

I have a goal to run over 200km in 24hrs at the New Zealand 24hr running championships in November. My longest run up until this point is "only" 104km or 10hrs. I know I'm in great physical condition, but I don't think my physical capabilities are going be my performance limiter for 24hrs. As part of my training for a 24 hour run, I wanted to test my mental preparation. I went out and ran 19 laps of the beautiful Blue Lake (Lake Tikipatu) in Rotorua as part of the Blue Lake 24hr Challenge. I was able to complete 100km (110km on strava 😉) in 12hrs, making it my new longest run! Oh yea, and I won! 03:15 Feelings at 7hrs 03:57 Race recap the next day #ultrarunning #trailrunning #ultrarunner LINKS • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

Stryd now supports structured workouts on Garmin watches. You get structured workouts from #TrainingPeaks, #finalsurge, or #stryd training plans. 00:59 Stryd Structured Workouts App on Garmin Connect IQ LINKS • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub

So far I've lost almost 3kg since starting my #keto diet over four weeks ago. Keto running can be a great runners diet for weight loss, but keto can also harm your running performance. I showed this when I ran a 37min 10km in ketosis. The trick to running on a keto diet is to carbo-load before your race or hard training sessions. Train low race high. 01:11 Post Race Feels 01:47 Race Analysis #10kmrun #running #sportscience #marathon #ultrarunning LINKS • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodckast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

#Carbs aren't the devil. Using a strategic approach to your carbohydrate intake during a ketogenic diet can ensure you get optimal training and maximise your fat burning capacity. #keto running is an effective way to optimize your fat burning while running, but it comes at a cost. While on a keto diet, it can be hard to complete high-intensity training which is important in any running programme. LINKS • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

Ketosis can be amazing for optimizing fat metabolism, sparing glycogen and improving body composition. However, as I showed in my "10km in Ketosis" video, ketosis is not the best metabolic state for optimal performance, and optimal performance should be any athletes goal. Carb'ing or carbo-loading every few days on a keto diet can work well to maintain the benefits of ketosis while not exposing yourself to the negative effects of depleted glycogen. LINKS • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

Ssssh don't tell anyone it's water! Fact 1. You decrease glycogen (stored carbohydrate) on a keto diet. Fact 2. 1g of glycogen is paired with 3g of water. Fact 3. Ketosis has a diuretic effect. Fact 4. Ketogenic diet increases the utilisation of fat. Simple maths can explain a lot of the initial weight loss people experience on a keto diet, but not all of it. Some weight loss can be attributed to fat loss. LINKS • Strava: https://link.drwillo.com/Strava • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

You don't need to be in ketosis to be a good fat burner. The level of ketones in your blood (beta-hydroxybutyrate) is the product of a metabolic process. More doesn't mean better. The goal for a ketogenic diet, concerning endurance exercise, should be to increase your muscles ability to burn fat. Often, the upshot of increase fat burning is an improvement in body composition (loss of body fat). However, that can also be related to the fact you can't eat sugar and be in ketosis. Not eating sugar alone may give you the same results. LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

You can only push your body so far. I knew doing a 10km running race one week into ketosis would be a struggle, but I was optimistic I would have enough glycogen to see me through. That was not the situation I found myself. I did start a bit fast, but I didn't start so fast as to explain a decline to 4:15min/km @ 189bpm. Checkout my Starva file. https://www.strava.com/activities/3952012132 LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://anchor.fm/performanceadvantage • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

Can you compete on a Ketosis (Keto) diet? Endurance sports and carbohydrates have gone hand in hand for decades, but that doesn't make it right. Carbohydrate can help you perform better, but so can fat. Ketosis is a metabolic state in which "the body" makes an alternate fuel to compensate for lack of available carbohydrate. To achieve ketosis, you must almost eliminate carbohydrate from your diet. So is a keto diet for endurance athletes effective? Yes, but you need to include carbs at the appropriate time ensure you perform optimally. #keto #ketorunner #lowcarb LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://anchor.fm/performanceadvantage • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

Starting my day with a 16:58min 5km Parkrun before heading to the athletics track at 8pm for an overnight 8hr ultramarathon. I found night running to be a very peaceful time. I was hyper aware of my thoughts and body without any other stimulus other than my headlight. LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://anchor.fm/performanceadvantage • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

I looked into the data from my 4hr track marathon. Because I was wearing a heart rate monitor and a Stryd running power meter, I was able to figure out that although my heart rate was increasing my running form wasn't decaying. That's good news! The bad news is I need to figure out what happens with my form and fatigue after 4hrs. Next up will be an 8hr run around the track 😫. LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://anchor.fm/performanceadvantage • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

I just brought a blood lactate meter and did my first test to determine my lactate threshold. Now that I know my lactate threshold is around 3:30min/km I need to figure out how long I can last at 3:30min/km which is going to be super important for my upcoming marathon, and ultramarathon. LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://anchor.fm/performanceadvantage • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

My first test run is done. You can see my Strava file here https://www.strava.com/activities/3709111153. Everything went as planned. I didn't get too bored or tired, so I'm a lot more confident that I can do at least 200km on November 14th. Next up will be an 8hr test run in a few weeks. If you want to hear more about my 24hr race, you can listen to the podcast I did with Dr Matt Miller. https://link.performanceadvantagepodcast.com/59 LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://anchor.fm/performanceadvantage • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

A minimum of 200km is the goal. I have 20 weeks to prepare and I'm going to use every ounce of sports science I know to make myself as efficient as possible. Stay tuned for the next 20 weeks as we take this journey together! If you've run a 24hr event before, please comment below with any tips, I'm going to need them! LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://anchor.fm/performanceadvantage • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

How to take an activity map from Strava and put it on Garmin. 00:38 Uploading a GPX to Garmin connect 01:23 Getting a course from your phone to your watch 02:21 Accessing a saved course on your watch LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Listen to our podcast: https://performanceadvantagepodcast.com • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub

Steve is the athlete we all know and love. Steve has limited time, loves to thrash himself and is always keen to head out with the boys. Steve has come to us wanting a training plan for two upcoming races. Steve has entered an enduro MTB comp and a trail half marathon, one week apart!! Dr Matt and I discuss how we would write a six week training plan for Steve using TrainingPeaks software. Get the training plan for $15 use the code "PAPodcast". https://link.performanceadvantagepodcast.com/trainingplan • Listen to episode 57 of the podcast: https://performanceadvantagepodcast.com LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

Measuring the intensity of hill reps is almost impossible. Heart rate is slow to react and pace can hard to judge. Running power is a super useful tool to add to your running toolkit. You can use a running power meter (Stryd, Garmin HRMrun, etc..) to monitor your effort on hills because you can compare your power output with a flat running pace. If your running threshold is 4min/km and that equates to 300 Watts (the unit of power) you can run threshold hill repeats at 300W and know it's equivalent to 4min/km on the flat. #runningpower #running #marathon Listen to our podcast: https://www.performanceadvantagepodcast.com/ LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene

Overtraining is a blanket term that describes an athletes training state in which stress has occurred without adequate rest. Overtraining can occur from more than just physical. There is also social and psychological stress too. Acute or short term overtraining can be remedied with a few days on the couch, whereas chronic or long term overtraining can take months and sometimes even years to fully recover. Listen to our overtraining podcast. https://www.performanceadvantagepodcast.com/ Read the full article https://www.researchgate.net/profile/Peter_Hassmen/publication/13545392_Overtraining_and_recovery_A_conceptual_model/links/548199d60cf22525dcb6268c.pdf LINKS • YouTube: https://link.drwillo.com/youtube • Instagram: https://link.drwillo.com/instagram • Facebook: https://link.drwillo.com/facebook • Getting coaching with Dr Will: https://link.drwillo.com/pacoaching • Sign-up for the Endurance Training Hub https://link.drwillo.com/endurancetraininghub Edited by Rycopene: https://www.youtube.com/Rycopene