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... 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 • Performance Advantage podcast with me & Dr Matt Miller: https://www.performanceadvantagepodcast.com • Getting coaching with Dr Will: https://www.drwilloconnor.com/coaching #sportscience #running #ultramarathons

While I’ve had a lactate meter for a couple of years, I’ve never really used it in a systematic way. Since I am currently building back from injury, I figured that now is a great time to begin a regimented lactate controlled training regime as I’ll be able to show some of the initial significant changes to my thresholds. This should help to convey the importance of lactate threshold(s) in relation to endurance training and performance. Read the full article - https://www.drwilloconnor.com/post/lactate-testing-to-set-my-training-zones-returning-from-injury 00:00 Intro 00:51 Lactate Testing Protocol 01:54 Results 03:18 Run Power & Lactate Thresholds Explained 08:28 Pace Threshold 10:02 Heart Rate Zones 12:36 Faster with Data Training Group 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 #lactatetraining

Stryd Running Power has recently released some major updates. One of them being the integration of training plans and structured workouts. These updates send a clear signal about Stryd's long term plan, subscriptions. 00:00 Intro 00:12 Stryd Training Plans 00:55 Workout Issues 02:00 Too much editing 02:15 Power ranges too narrow 03:51 Device support 04:07 Glitches 05:12 Marathon predictor 06:00 Stryd Coach View 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 #running #stryd

VO2max is the maximal rate at which you can utilise oxygen (O2) for exercise. Your VO2max isn't actually the most important number for endurance performance. The most important metric is what percentage (%) of your VO2 is your anaerobic threshold or your 'economy'. You can have the highest VO2max in the world, but if you're not conditioned enough to exercise at 90% of your VO2max for a couple of hours, or your VO2max power is 200W or a 9min/mile, you're not going to be a world-beater. 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://www.drwilloconnor.com

Optical heart rate measurement uses photoplethysmography (PPG) to measure tissue changes at the sensor’s location caused by blood circulating throughout the body. As your heart beats, less light returns to the optical sensor, whereas low volume increases the amount of returning light. The accuracy of optical heart rate monitors varies in terms of activity patterns or speed, exercise intensities, skin tone, room temperature, placement of sensors, or compression-induced and motion-induced artifacts. 00:00 Intro 00:33 How Wrist Based Heart Rate Monitors Work 02:18 How oxygen saturation is measured 03:35 Movement error 05:32 Light error 07:55 Potential fixes 09:00 Other issues 10:13 The Answer. HR Straps 11:35 HR strap issues 13:16 Summary 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 #garmin

All devices and training platforms reference your threshold and training zones, but they don't do a great job at explaining what they are. As a sports scientist and biochemist, I have an in-depth understanding of how your lactate threshold works, and what your zones mean. 00:00 Intro 01:24 Biochemistry of Lactate Threshold 04:43 Running out of glycogen 05:19 Lactate & Acidity build-up 06:28 Exercise just below threshold (99%) 08:51 Training Zones 11:20 How to find your threshold 14:50 Setting your zones 15:51 What each zone means 1 - 4 18:36 Zone 5 and beyond 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 #runningthreshold #lactate

It's crazy to me that I can run faster by just putting on different pairs of shoes. Clearly, the Nike Zoom Fly 3's don't agree with my running style, but to think they would be 1min slower over 10km is mindblowing. 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 #nikevaporfly #strydrunningpower

If you're new to analyzing training files everything can be a bit overwhelming. Where do you start? That's why Me and Dr Matt Miller (@MTB_PhD) developed the five pillars of quick analysis. You can learn more about that in our Sports Science Course online. https://www.performanceadvantagepodcast.com View my Run file http://tpks.ws/KLNERLTFZGBWXTI4FEYTRMETSU 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 #TrainingPeaks

You want to race some short fast events, but you know the end goal is a big marathon, ultra or Ironman. How do fit the puzzle together to get the best of both worlds? 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

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

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