Vo2 & Lactate Testing (Sydney Performance Lab)

In this solo podcast episode, I shares my thoughts and feedback on the PTO T100 Miami event. I emphasises that while he appreciates the PTO's efforts to improve triathlon, there is still a long way to go to achieve mainstream success. Matt discusses the need for better broadcast quality, engaging commentary, transparency in athletes' training, and the use of data to enhance the viewing experience. He also suggests improvements in the crowd atmosphere and preparation for night races. Overall, Matt believes that implementing these changes can make a significant difference in the future of triathlon.

Takeaways

• Improving broadcast quality and engaging commentary is crucial for triathlon to become mainstream.
• Transparency in athletes' training and performance data can make the sport more relatable and engaging for viewers.
• Utilising data, such as power output and speed, can enhance the viewing experience and provide more insights into athletes' performances.
• Commentators should receive training and practice to improve their skills and deliver a polished and engaging commentary.
• Creating a vibrant crowd atmosphere and conducting tests for night races can enhance the overall experience for both athletes and viewers.

Host - https://www.instagram.com/mattb_performance/
Instagram - https://www.instagram.com/tri_performance_podcast/
Coaching - https://www.instagram.com/_theperformanceproject/
Website - Coming Soon!

In this conversation, Matt and Sammy discuss their experiences and lessons learned in 2024. They explore different fueling strategies, including the introduction of semi-solid food and protein. They also discuss the concept of isotonic solutions and the importance of balancing self-fueling with aid station options. Finally, they touch on their body composition goals and the importance of finding the right balance for optimal performance.

We discuss body composition and its importance for endurance athletes. It explores the ideal body fat percentage for endurance athletes and the benefits of having less body fat. The conversation also touches on the role of muscle mass in protecting joints and ligaments. The accuracy of Dexascan as a measurement tool for body composition is highlighted, along with other methods of measuring body composition, increasing fruit and vegetable intake, the benefits of micronutrients in energy production, incorporating protein into longer training sessions, and adapting nutrition strategies for endurance training. Sammy Staines also introduces her Nourished Run Group and provides her contact information.

Host - https://www.instagram.com/mattb_performance/
Instagram - https://www.instagram.com/tri_performance_podcast/
Coaching - https://www.instagram.com/_theperformanceproject/
Website - Coming Soon!

Simon Cochrane, the current Ultraman world champion and world record holder, discusses his journey to Ultraman and the challenges he faced along the way. He shares how he transitioned from triathlon to Ultraman and the mindset required to compete in these extreme endurance events. Simon also talks about his training approach, nutrition plan, and the importance of mental toughness in pushing through physical limits. He reflects on his race experiences, including breaking records and surprising competitors. Simon's success has made him a favorite in the Ultraman community, and he looks forward to competing in the Hawaii World Championships. Simon Cochrane shares his experience preparing for and competing in the Ultraman race in Hawaii. He discusses his heat acclimatization training, the pressure and expectations leading up to the race, and his race day experience. Simon dominated the competition, setting course records and becoming the world champion. He reflects on the reactions to his achievements and shares his future plans in endurance racing.

Takeaways

• Heat acclimatization is crucial for competing in races in hot and humid environments.
• Preparation and training are key to success in endurance races.
• Mental resilience and pushing through pain are important factors in achieving goals.
• Setting records and dominating the competition can be achieved with the right mindset and training.

Simons Instagram 
https://www.instagram.com/cochranesimon/

Be coached by Simon 
https://www.athleticpeak.co.nz/

Host - https://www.instagram.com/mattb_performance/
Instagram - https://www.instagram.com/tri_performance_podcast/
Coaching - https://www.instagram.com/_theperformanceproject/
Website - Coming Soon!

Summary

The conversation covers topics such as tapering, building a foundation, balancing fun and performance, managing expectations, setting time goals, dealing with setbacks, building consistency, learning from mistakes, the importance of time, training with a purpose, and the simplicity of training. In this part of the conversation, Matt and Guy discuss setting realistic goals, the Ironman block, building a team, and training for Ironman Cairns. They also touch on the importance of volume and intensity in bike training. In this conversation, Guy Crawford provides insights into optimizing training volume for swimming, running, and cycling in preparation for an Ironman competition. He emphasizes the importance of balancing training time and recovery to avoid injury and achieve peak performance. Crawford suggests that a weekly training structure with incremental gains and periodic drops in volume can be effective. By hitting certain volume benchmarks, such as 20K swimming, 80K running, and 500K cycling, athletes can be in a good position to excel in an Ironman event.

Takeaways

• Tapering is a period of recovery before a race, and it can affect athletes differently.
• Building a foundation in training involves consistent and varied workouts to improve endurance.
• Balancing fun and performance is important in training to keep athletes motivated.
• Managing expectations is crucial to avoid disappointment and focus on progress.
• Setting time goals can provide motivation, but it's important to enjoy the process and focus on improvement.
• Dealing with setbacks is part of the training journey, and it's important to learn from mistakes and move forward.
• Consistency is key in training to improve performance and achieve goals.
• Training should be simple and focused on the individual's needs and goals.
• Time is an important factor in endurance training, and progress takes time and dedication.
• Training with a purpose and focusing on specific goals can lead to better results.
• The simplicity of training can be effective in achieving performance goals. Setting realistic goals is important, and it's essential to consider individual circumstances and lifestyle when determining what is achievable.
• The Ironman block requires careful planning and balancing volume and intensity to ensure optimal performance.
• Building a team of experts can provide valuable insights and support to help improve performance.
• Training for an Ironman requires a combination of volume and intensity, with a focus on specific race preparation.
• The magic number for bike training varies for each individual, and it's important to find the right balance between volume and intensity.

Host - https://www.instagram.com/mattb_performance/
Instagram - https://www.instagram.com/tri_performance_podcast/
Coaching - https://www.instagram.com/_theperformanceproject/
Website - Coming Soon!

A special episode with my Ironman coach Guy Crawford. Guy has been a professional athlete for 27 years and has experienced just about everything you can in this sport.

A good chat with a good mate. 

you can find Guy at 
https://gkendurance.com/
or 
https://www.instagram.com/guyrcrawford/

Host - https://www.instagram.com/mattb_performance/
Instagram - https://www.instagram.com/tri_performance_podcast/
Coaching - https://www.instagram.com/_theperformanceproject/
Website - Coming Soon!

This conversation dives into the topics of VO2 max and lactate testing. It explores the importance of VO2 max for both performance athletes and lifestyle athletes looking for longevity. The conversation also covers the drop-off and build-up of VO2 max, the accuracy of VO2 max measurements, and factors that affect VO2 max. It provides insights into building VO2 max through different training phases and the importance of communication between coaches and athletes. Additionally, it explains the role of lactate in energy production and the process of lactate testing. In this conversation, Claire Paterson discusses the importance of understanding lactate thresholds and how they can be used to optimise training. She explains the different training models, including the three-zone model used in polarised training. Claire also discusses who should consider lactate testing and how often it should be done. She provides insights into managing heart rate during training and emphasises the importance of understanding and implementing lactate data. Finally, Claire announces a future collaboration with Matt Butler, where she will provide ongoing analysis of his test results.

Takeaways

• VO2 max is an important marker for both performance athletes and lifestyle athletes looking for longevity.
• Building VO2 max requires a combination of training in different intensity zones and understanding individual training phases.
• Lactate testing provides valuable insights into an athlete's lactate threshold and helps determine training zones.
• Communication between coaches and athletes is crucial in understanding training phases and goals.
• Lactate is a by-product of turning glucose into energy and plays a role in energy production and molecular signalling. Understanding lactate thresholds is crucial for optimising training.
• The three-zone model used in polarised training can be effective for many athletes.
• Lactate testing is beneficial for both elite and recreational athletes.
• Managing heart rate during training is essential for maximising performance.
• Regular lactate testing and reassessment can help track progress and make necessary adjustments.

You can find Claire at: https://www.sydneyperformancelab.com.au/
Or follow them on Instagram : https://www.instagram.com/sydney_performance_lab/

Host - https://www.instagram.com/mattb_performance/
Instagram - https://www.instagram.com/tri_performance_podcast/
Coaching - https://www.instagram.com/_theperformanceproject/
Website - Coming Soon!

Summary In this conversation, Matt Butler interviews Brenton Ford, the founder of Effortless Swimming, about his journey in the swimming space and his approach to coaching adult swimmers. They discuss the importance of starting swimming at a young age and the advantages of swimming effortlessly. Brenton shares his experience working with triathletes and the satisfaction of helping them enjoy swimming. They also delve into the challenges faced by adult swimmers and the common mistakes they make. The conversation concludes with a discussion on the difficulty of translating running technique to swimming. In this conversation, Brenton Ford from Effortless Swimming shares valuable insights on improving swimming technique and performance in triathlons. He emphasizes the importance of learning proper freestyle technique and suggests getting lessons or following a process to save time. Brenton also discusses the role of kick in triathlon swimming and explains the difference between two-beat and six-beat kick. He highlights the significance of measuring propulsion with power meters for hands and the balance between using gadgets and focusing on swimming fundamentals. Additionally, Brenton provides tips on dry land exercises when access to a pool is limited and discusses the potential benefits of strength athletes transitioning to endurance sports. He also shares insights on the impact of wetsuits and drafting in triathlon races and accepts the 30 for 30 challenge from Coach Clayton. Takeaways Starting swimming at a young age provides a significant advantage in terms of technique and muscle memory. Swimming effortlessly and efficiently can greatly enhance the enjoyment of the sport. Adult swimmers often struggle with foundational aspects such as head position, body posture, and breathing technique. The key to improving swimming technique is to focus on the fundamentals and progress in a step-by-step manner. Translating running technique to swimming can be challenging due to the different mechanics and environment. Learning proper freestyle technique is essential for improving swimming performance in triathlons. The kick in triathlon swimming should be effective and functional, but not the main driver of propulsion. Using gadgets like power meters for hands can provide valuable insights into catch and pull technique. Balancing the use of gadgets with focusing on swimming fundamentals and feel is important for improvement. When access to a pool is limited, incorporating dry land exercises like core strength and upper body work can be beneficial. Strength athletes may have an advantage in endurance sports due to their foundation of strength and mind-muscle connection. Wetsuits can provide a significant improvement in swimming speed, and drafting off other swimmers can further enhance performance in triathlon races.

You can find Brenton at https://effortlessswimming.com/8-week-faster-freestyle-course/?gc_id=20034728811&h_ad_id=656402579715&gad_source=1&gclid=Cj0KCQiA-62tBhDSARIsAO7twbZzwC6WujHI6TzwtUGPaGfi5fV2LNWssMCmXWg1iimDoZO_lYobza4aAhQPEALw_wcB Or follow him on Instagram https://www.instagram.com/effortlessswimming/

Host - https://www.instagram.com/mattb_performance/
Instagram - https://www.instagram.com/tri_performance_podcast/
Coaching - https://www.instagram.com/_theperformanceproject/
Website - Coming Soon!

Summary

Caleb Noble reflects on his recent races at Challenge Canberra and Ironman WA. He discusses his race strategy, recovery process, and mental preparation for each event. Despite facing challenges and making mistakes, Caleb remains motivated and focused on improving as a professional triathlete. In this conversation, Caleb Noble discusses his experience during an Ironman race and the mental challenges he faced. He shares how he pushed through mental barriers and maintained his pace during the bike ride. Caleb also talks about his running strategy and the importance of nutrition. He reflects on the race and the lessons he learned, emphasizing the value of gaining experience and motivation. Finally, he discusses his future racing plans and the possibility of participating in the Ironman Pro series.

Takeaways

• Race strategy and planning are crucial for success in triathlon events.
• Recovery and proper nutrition play a significant role in an athlete's performance.
• Mental preparation and staying focused are essential for overcoming challenges during a race.
• Learning from mistakes and adjusting race tactics are key to improving as a professional triathlete. Mental challenges are common during endurance races, and even professionals experience doubts and moments of wanting to quit.
• Pushing through mental barriers and focusing on the goal can help athletes overcome challenges and finish the race.
• Maintaining a steady pace and nutrition during the race is crucial for performance and avoiding cramps.
• Reflecting on the race and appreciating the experience gained can provide motivation for future races and training.

check out Caleb on socials 
https://www.instagram.com/calebnoble95/

Host - https://www.instagram.com/mattb_performance/
Instagram - https://www.instagram.com/tri_performance_podcast/
Coaching - https://www.instagram.com/_theperformanceproject/
Website - Coming Soon!

Matt Burton discusses his recovery from illness and injury, including battling gastro and COVID. He shares his experience of being called up last minute to PTO in Singapore and the challenges he faced in preparing for it. Matt also talks about his race strategy and performance, as well as his plans for future races. He reflects on the importance of family support and the impact of sponsorships on his career. Finally, he discusses his transition to a new bike sponsor and his experience at the Melbourne race. Matt Burton discusses his preparation, training, and performance at Ironman Busso. He shares insights into his nutrition and hydration strategies, as well as the challenges he faced during the race. Despite setbacks, Burton demonstrates resilience and determination, ultimately achieving a personal best in the marathon. He also discusses his health challenges and the importance of staying diligent in managing his autoimmune condition.

Takeaways

• Recovering from illness and injury is a challenging process that requires patience and a focus on overall health.
• Last-minute call-ups to races can present unique challenges, but with the right mindset and support, athletes can still perform well.
• Race strategy and performance can be influenced by factors such as health, course conditions, and competition.
• Family support and personal achievements can provide motivation and a sense of fulfillment in the sport.
• Choosing the right sponsor and equipment can have a significant impact on an athlete's performance and overall experience.

Check out Matt on instagram!
https://www.instagram.com/mattburton_01/

Host - https://www.instagram.com/mattb_performance/
Instagram - https://www.instagram.com/tri_performance_podcast/
Coaching - https://www.instagram.com/_theperformanceproject/
Website - Coming Soon!

In this solo podcast episode, Matt Butler provides a breakdown of his Ironman WA 2023 race and his failed sub 10-hour attempt. He emphasizes that his goal is to go from zero triathlon experience to becoming a professional triathlete in five years. Matt discusses his pre-race preparation, including his carb-loading strategy and the challenges he faced in getting to the race location. He shares his thoughts and emotions throughout the week leading up to the race. Matt then goes into detail about the swim leg, bike leg, and the decision he made on the run to adjust his pace and enjoy the race experience. He concludes by reflecting on the race and the lessons he learned.

Takeaways

• Setting audacious goals and working hard to achieve them can lead to a greater sense of accomplishment, even if you fall slightly short of the goal.
• It's important to have a strong support team and rely on their expertise and guidance during the race preparation and execution.
• Mental resilience and the ability to adapt to unexpected challenges are crucial in endurance events like Ironman.
• Enjoying the race experience and embracing the atmosphere can make a significant difference in overall satisfaction, regardless of the outcome.

Host - https://www.instagram.com/mattb_performance/
Instagram - https://www.instagram.com/tri_performance_podcast/
Coaching - https://www.instagram.com/_theperformanceproject/
Website - Coming Soon!