A great question came through to us via instagram asking about strategies to optimise triathlon training. Can you have week to week changes in focus (i.e. Week 1 = 4 Swim, 1 Bike, 2 Run. Week 2 = 2 Swim, 4 Bike, 3 Run etc) Luke and Nick also dive into strategic fatigue, training camps and some other concepts surrounding periodisation to maximise the training stimulus and adaptation.   For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Physiology Secrets

Triathlon Periodisation Strategies (Weekly Structures, Training Camps & More)

EPISODE 150 is HERE! In this one we talk about how and why athletes at the elite level can transition across endurance sports, like Cam Wurf did from Olympic Rowing to Professional Cycling and now Ironman Triathlon, with so much success. But also why it usually only works in particular directions.   For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

How an Olympic Rower can Dominate Triathlon (Oxygen Kinetics, Transitioning Sports)

Another session sent in by one of our listeners, what does it do well and what could be improved? Check out the session below and then listen to our thoughts: 10 x 400m @ 100% VO2max with 400m easy jogging recovery (approx. 1:2 work to rest ratio) For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

10 x 400m at VO2max (Training Session Explained)

Luke and Nick answer a question about Ultra running in this episode and what the main goal should be for events lasting 6hours and more. Is it purely to be better at using Fats as a fuel source? Is it worth doing Threshold, Tempo or even VO2max work? here our thoughts in this episode. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

What is the Main Goal of Training for Ultra Running?

In a follow up to our discussion on threshold based training last week, here's a perfect example of a session that executes this aspect of our physiology really well. One of our listeners sent in the following: 5 x 5min (4min @ 100% FTP, 1min @ 105-120% FTP) with 2.5min recovery In the context of preparing for a TT run up the 1 in 20 climb, this is pretty much spot on. Have a listen to our thoughts on the session in this episode. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

5 x 5min FTP & above (Training Session Explained)

A few great questions sent in recently asking if going to Zone 2 ONLY training is a good idea in a base phase and what the difference between VO2 and Threshold sessions are. here our thoughts on this episode on both topics and how we process these decisions for building training programs. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Is Zone 2 ONLY a good idea? AND VO2 vs Threshold Sessions

In this episode we talk about an awesome session we use for a number of athletes and why it's really effective PLUS we critique our own work and tell you how we've gone back and improved the session over the years to get to where it is now. Main set: 2 sets of 1 x 5min @ 88-92% VO2max, 2.5min @ 60-70% VO2max 5 x 1min @ 100-105% VO2max, 30s Passive recovery OR 2 sets of 1 x 5min @ 88-92% VO2max, 2.5min @ 60-70% VO2max 5 x 1min @ 100% VO2max, 1min @ 65% VO2max For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind  

1 x 5min & 5 x 1min (Training Session Explained)

Another great session sent through by one of our listeners. Session Details: 4km warm up & strides Main set: 10 x 800m @ 120% Threshold Pace, 90s jog recovery 4 x 200m max speed, 2min passive recovery 2km easy cool down Check out what we think, what we'd change and more in this episode. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

10 x 800m (Training Session Explained)

We have this question a lot..."How far off A-Grade cycling am I?" or "If my VO2max improves will that make me an A-Grade rider?" So we thought we'd share our thoughts on what separates A from B-grade cyclists, form physiology to performance smarts & tactics.   For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

A Grade vs B Grade Cyclists (What‘s the Difference?)

Another session sent in, this time imagine starting out very easy and continually increasing or 'ramping' up the intensity then gradually ramping it back down. What does this aim to do? Nick and Luke chat through the session and talk about why flipping that upside down to do "u-shapes" instead of pyramids would potentially be a much more effective session. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Pyramid Ramps (Training Session Explained)

Nick and Luke breakdown a session sent through by a podcast listener, repeats of a short hard effort followed by a sub threshold block, back into a 30s burst. Is this an effective session or what could be changed to get more out of it? Plus when might you use this type of session in your training? For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

30s HARD, 2min sub Threshold, 30s HARD (Training Session Explained)

Who does METS turn to to keep up to date with the science of aerobic training? This guy. Nathan Heaney (AKA The Conditioning Consultant) joins Luke in an absolutely awesome, must listen episode of the Podcast. They dive into the science of maximising time at VO2max, training intensity distribution (i.e. polarised), field testing for maximal aerobic speed and LOADS MORE! Follow Nathan on Instagram: @theconditioningconsultant Learn more about Nathan: https://runningprogram.com.au/about-us/ For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

The Science Behind Effective Aerobic Training (Guest: Nathan Heaney

You know we love our VO2max intervals and this session is one of those. Nick and Luke chat about doing short HIIT this time and how doing 30s ON/30s OFF can achieve a similar stimulus to our favourite 2-4min effort @ 95% VO2max with equal very easy recovery. PLUS why this session might be more or less specific to you depending on what type of athlete you are. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

30s ON @ VO2max/30s OFF (Training Session Explained)

The Balanced Runner is BACK! Paul Mackinnon joins us agin on the podcast to talk all things running technique, including the big mistakes he sees athletes and coaches make, why trying to activate your glutes isn't fixing any problems and his insight on how pro's could be even faster than they already are, IF they learnt to run more effectively. One you don't want to miss! Follow Paul on Instagram @thebalancedrunner Get in contact with Paul: www.thebalancedrunner.com.au Listen to Paul on Episode 69. of the Podcast HERE For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Why Your Movement is So Important for Performance (Guest: Paul Mackinnon, The Balanced Runner)

Low Cadence is a training method lots of cyclists would have heard of or used, but what does it aim to do and are there some better alternatives to make sure you get best bang for buck in your training. Nick and & Luke talk through their thoughts on another training sessions explained episode of the podcast. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Low Cadence Cycling (Training Session Explained)

The Physiology Secrets Podcast gives you inside access to the BEST Endurance Performance information out there, presented in a way that anyone can understand.

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