Performance Advantage Podcast

Performance Advantage Podcast

performanceadvantagepodcast.com
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@pacoaching.tv


62 | The Science of the Lactate Threshold and What it Means for You
Jul 23 • 68 min
Blood lactate accumulation, muscular acidosis and the lactate threshold are buzzwords surrounded by mystique in sports. But doesn’t have to be confusing! We break down the science of what is happening in the muscle and in the blood so you have a clear…
61 | Nike Vaporfly with Dr Kim Hebert-Losier: Cheating or Innovation?
Jul 16 • 67 min
Dr Kim Hebert-Losier is leading the research into Nike’s innovative vaporfly 4% and subsequent next % running shoes used to break the sub-2-hour marathon. We discuss what the shoe actually does and it’s claimed benefits, and use evidence to discuss…
60 | Winning Isn’t Everything: How to Keep Pushing Regardless of Your Placing
Jul 9 • 58 min
A wise racer once said, “enjoy every win—they don’t happen that much.” This couldn’t be more true. The reality of racing though is that most of us will never win a race. But does this really mean we aren’t a good athlete? And if we do happen to win, are…
59 | How far can he go? Dr Will vs 24hr Run
Jun 23 • 69 min
Dr Will enters the New Zealand 24hr championships for running live on air! We breakdown what Will is going to need to consider to ensure optimal performance on race day. The goal is a MINIMUM of 200km, and did we mention it’s around an athletics track,…
58 | Mental Skills with Jay Barrett: Skill Mastery vs Performance Focus
Jun 17 • 78 min
Jay Barrett is a mental skills coach working with top athletes and corporate leaders. Today Jay talks about how we can equip ourselves with the mental skills necessary to deal with a changing schedule—whether it is in racing, training, or life. With races…
57 | Pro Coaches Write Training Plan for Running & MTB
Jun 2 • 69 min
Learn how the pros build a training plan. Steve is the athlete we all know and love. Steve is in his 40s, 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…
56 | Female Athlete Nutrition - Mikki Williden Ph.D
May 26 • 57 min
Mikki Willden Ph.D is a world renown expert in sports nutrition. We talked to Mikki about how female athletes differ from each other as much as they differ from their male counterparts. Mikki talks us through the fundamentals of female athlete nutrition…
55 | What to Do When You Don’t Want to Train
May 12 • 50 min
Performing well throughout the season means you need to be motivated at all the right times. But how can you avoid a dip in motivation at the wrong time? And how can you deal with any planned or unplanned downtime? Will and Matt talk about their 10 tips…
54 | Overtraining Warning Signs and Remedies.
May 7 • 68 min
Dr Will has had to admit he’s overtrained himself. This week, Matt and Will dicuss overtraining while figuring out where Will went wrong. Overtraining is a blanket term that describes an athletes training state in which stress has occurred without…
53 | Training Zones: Science, Simplicity and Effectiveness
Apr 22 • 77 min
Training zones are a useful tool for prescribing training and intensity. When coaches build workouts and plans, training zones make prescription and analysis of training simple and effective. However, many athletes are unsure of what each training zone…
52 | Cancer, Chemotherapy and Exercise with Dr Steve Stannard
Apr 15 • 80 min
Dr Steve was an elite Australian road cyclist turned top international exercise physiologist. In 2017, he developed multiple myeloma which totally changed his life. Steve describes what it was like training through cancer treatment and how the system…
51 | Ella Harris: Pro Cyclist for Canyon//SRAM racing and Zwift Academy winner
Apr 8 • 101 min
Ella Harris is a 21yr/o Kiwi pro rider for CANYON//SRAM Racing. Ella won the 2018 Zwift Academy competition in 2018 which scored her a contract with CANYON//SRAM Racing. Through some standout performances in 2019, Ella was offered another contract with…
50 | MTB Suspension Tuning: Jono Church from The Suspension Lab on Making Bikes Better
Mar 31 • 90 min
Jono is a world leading expert on suspension tuning for mountain bike riders of New Zealand and beyond. We learn what suspension is supposed to be doing and how we can improve our ride to save energy. Will and Matt catch up on their training and software…
49 | Staying Motivated When Training & Working From Home
Mar 24 • 45 min
Do you need training motivation or help with your productivity? As experienced working from homers, Matt and Will share their tips and experiences on how you can manage your training and time whilst be based at home. Follow Dr Matt on Instagram…
48 | Dr Emma O’Connor (Crum) - Ex-pro cyclist, PhD sports scientist, new Mum, and ultra athlete.
Mar 17 • 78 min
An informative and insightful chat with Dr Emma O’Connor (Crum). Emma is a Kiwi athlete who spent five years racing her bike in Europe before starting a career in academics and recently becoming a Mum. Emma talks openly about her experiences racing as a…
47 | Pro Coach Tips for Training for a Marathon
Mar 12 • 73 min
The marathon is the most iconic distance event in running, and this week Dr Will takes you through his top tips for training for a marathon including the dos and don’ts of pacing, nutrition and shoes. The boys talk through the impacts of COVID-19 on the…
46 | How to Train for XC Mountain Biking with Smart MTB Training
Feb 25 • 64 min
XC racers need to be fit, skilled and able to dig deep. Matt and Will discuss some of the common mistakes riders make when training and racing and take a unique spin on how to approach your own program. As a podcast listener, you get access to all…
45 | Understanding Low Carbohydrate diets and Endurance Performance with Expert Dr Will O’Connor
Feb 19 • 74 min
Do you need carbohydrate for optimal endurance performance? YES. Do endurance athletes need carbohydrate all of the time? NO. There are numerous nuances and caveats that need to be considered when talking about “Low Carb and Endurance Performance”. Dr…
44 | Reflecting On a Year of Podcasting Sports Performance
Feb 12 • 69 min
The guys look back at their fails and wins over their first year of podcasting and talk about what is to come in the future of the Performance Advantage podcast. Will reports back on his Tarawera Ultra race. This Week in Sports That We Talk About; ebike…
43 | Pro Ultra Runner Tom Evans
Feb 4 • 104 min
Tom Evans is a RebBull sponsored professional ultra runner form Great Britain. Tom is in Rotorua for the 2020 Tarawera Ultramarathon, so we sat down together to discuss training, sponsorship, social media, and the state of trail running. Dr Will updates…
42 | Alcohol and Sports Performance with Dr Matt Barnes
Jan 21 • 82 min
Good race or bad race, we love to have a few drinks after a big event. As athletes, we have been known to apply our ‘all or nothing’ approach to alcohol consumption. Dr Matt Barnes is a world renowned expert and pioneer of alcohol in sport research. He…
41 | 6 Steps to a Successful Training Plan
Jan 14 • 63 min
Dr’s Matt and Will talk trough how to use a six-step process to get athletes to the start line knowing that their preparation has ticked every box. When an athlete is confident in their preparation, they get to the finish line with a sense of…
40 | How to Be The Best Athlete in 2020
Jan 7 • 76 min
There are a few small changes you can make to be the best version of yourself this year, and we show you the best things you can buy, eat and do to make it stick. We discuss World Cup rider Jolanda Neff’s injury and why it may have a silver lining, and…
39 | Pro Tour Cyclist Robert Stannard
Dec 31, 2019 • 87 min
Robert Stannard rides for pro tour team Mitchelton Scott and happened to grow up in the same town that Matt and Will did their PhD’s. In fact, Rob is the son of Dr Steve Stannard who supervised Matt and Will throughout their studies and appeared on…
38 | Strava: The Good, The Bad and The Ugly
Dec 17, 2019 • 68 min
Strava, social media for endurance athletes. Last week, Matt crashed chasing a Strava KOM (King of the Mountain), and Strava released their annual report, so we thought we’d go through the pros and cons of using Strava. There’s no doubt Strava has a lot…
37 | Top 10 gifts for runners & our favorite interval sessions
Dec 4, 2019 • 70 min
This week we talk about our favorite intervals and the gifts you should and shouldn’t buy for the athlete in your life. The brake power meter explores motocross, Will did another crazy run, and we give away a free training consultation worth $199!!!…
36 | How To Monitor and Analyze Your Training
Nov 26, 2019 • 69 min
How much training did you do last week? Most people will answer in terms of time or distance. Unfortunately, time and distance are not the best indicators of training load. We discuss how using training stress score (TSS) on trainingpeaks or Relative…
35 | What is Base Training and Why Do you Need It?
Nov 19, 2019 • 69 min
Base training is an old-school method for improving endurance performance. Matt and Will discuss whether this is still valid in the current day and if it can help high intensity performance. Alberto Salazar, legendary distance running coach and head of…
33 | Pace Yourself to the Perfect Race
Nov 6, 2019 • 50 min
Pacing in endurance sport is one of the most essential aspects of performance. Regardless of your ability, if you start the race beyond your level of fitness you will slow down at the end. The severity of how much you slow down (blow up) will depend on…
33 | Carl Read 2-Time Ultraman Winner and Ultra Athlete
Oct 30, 2019 • 72 min
Carl is a two-time Ultraman winner. Ultraman is a 3-day triathlon consisting of; 10km swim - 140km bike - 281km bike - 84.3km run. Carl started endurance sport late in life and found the longer he went the better he did. Carl recently tried his hand at…
32 | WORLD RECORD SUB-2-HOUR MARATHON
Oct 16, 2019 • 55 min
History was made this week as Eliud Kipchoge was the first human to ever run a marathon in less than 2 hours. Beyond being just a feat in athletic performance, the sports science behind the performance was also second to none. Will and Matt discuss some…
31 | Sports Performance Psychology with Jay Barrett
Oct 9, 2019 • 47 min
You’ve spent hours training your body but have you ever taken time to train your mind? Jay Barrett was a professional mountain biker and now works as a mental skills coach. Jay talks to us about applying mental skills to your training and racing to help…
30 | Racing MTB World Championships with Top Junior Caleb Bottcher
Oct 2, 2019 • 74 min
Will and Matt catch up with New Zealand mountain bike phenom Caleb Bottcher on what it’s like as an up-and-coming racer, the rigours of training and life in the junior ranks, and the chaos of competing on the world stage. Will talks about his insecurities…
29 | Training with a Heart Rate Monitor
Sep 24, 2019 • 67 min
Heart rate training is Will’s favourite way to monitor training intensity. Matt disagrees but concedes heart rate has its place. Using heart rate to help guide your training can be one of the most cost-effective and efficient ways to improve your…
28 | MTB Skills Coaching with PMBIA Coach Harlan Price
Sep 19, 2019 • 85 min
Harlan Price was a top ultra endurance MTB racer, but even on the simple courses, he felt like his skills helped him win races. After fathering enduro in the eastern USA, he’s focused 100% on helping riders gain more skill. Will won his 100km…
27 | What is Going on When You Taper for Your Race?
Sep 11, 2019 • 58 min
Matt is back from the Eurobike trade show, and he has some stories to tell! Will has his 100km ultramarathon run this weekend, so the boys discuss tapering and what Will is doing to ensure he turns up fresh on race day. Tapering can be a hard concept for…
26 | Dr Will’s Run-walk Marathon Method
Aug 28, 2019 • 56 min
I did an experiment to find out if I could run a 2:40 marathon using the run-walk method. Being a sports scientist I broke down the physiology, psychology and mathematics of the run-walk theory to design my own protocol. In this episode, Dr Matt quizzes…
25 | Developing Young Champion Athletes with Dr Steve Stannard
Aug 20, 2019 • 68 min
In this episode, we catch up with Dr Steve Stannard, parent of successful athletes, a world-leading sport scientist and coach. Dr Steve is a successful athlete himself, representing Australia. Steve tells us the aspects that can improve a developing…
24 | Training for Enduro Mountain Biking with Dr Matt From MTB PhD
Aug 15, 2019 • 54 min
Dr Matt is giving you the very best advice on training for enduro mountain bike events. Enduro mountain biking consists of multiple timed downhill segments that add up to the riders overall time. Not only do riders need to be fast down the hill but they…
23 | How To Become A Better Athlete In Five Easy Steps
Aug 8, 2019 • 36 min
Matt and Will discuss the five fundamentals for creating better athletes; consistency, structure, specificity, guidance and being realistic. The boys review why they had a week off, what Will got up to on his birthday holiday, how Matt missed the start of…
22 | Running Power with Evan Schwartz from Stryd
Jul 25, 2019 • 121 min
It was amazing to have Evan from Stryd on this episode. Not only is Evan a 2:18 marathon runner but he’s also the man on the ground at Stryd. Stryd are the pioneers of running power meters. During the middle of 2019 Stryd have released some amazing…
21 | Can you compete in endurance sports without training huge hours?
Jul 17, 2019 • 55 min
How long is long? If you’re running an ultramarathon, there’s no question that you need to be fit. But is running super long durations every weekend the right approach for you? This week Will and Matt break down the science of the long run. Matt talks…
20 | Ultra-Endurance Training, Performance and High Volume Loads
Jul 9, 2019 • 70 min
Exercising for a stupid amount of time is the new black, so we thought we’d discuss ultra-endurance. Dr Matt has experience racing 24 hr mountain bike “races”, and gives us the intel on what it’s like riding at 3 am. We argue over the mental and physical…
19 | Getting to the Ideal race Weight Without Starving Yourself
Jul 2, 2019 • 73 min
Weight or body mass is an important area of endurance sports. But, is it the answer to faster times and improved performances for you? Matt and Will discuss the various factors involved in the weight debate; when should you lose weight, how much weight…
18 | Cam Langsford: Founder of TrainingTilt
Jun 27, 2019 • 78 min
Cam Langsford is the founder of TrainingTilt, a revolutionary way for endurance sports coaches to run their remote businesses. TrainingTilt is the platform Will uses to run the Endurance Training Hub. Along with being a bad-ass computer developer, Cam is…
17 | Travel Like a Pro for Your Next Event
Jun 21, 2019 • 60 min
As preferred airline members, we have international travel dialed. Travelling to races can be a massive hassle, and it can sometimes make or break your race. In this episode, we go over all the different ways you can improve the way you travel to make…
16 | Rob Dallimore: Founder of Foot Traffic Endurance Sports Coaching
Jun 12, 2019 • 95 min
Rob Dallimore is the founder of Foot Traffic Endurance Sports Coaching, an Auckland (NZ) based coaching business. Rob has grown Foot Traffic from a one-man band to a coaching business with seven coaches. We talked to Rob about the business of coaching,…
15 | How to Avoid Overtraining but Continue Improving
Jun 4, 2019 • 62 min
Overtraining is far too common in endurance sport. The combination of motivated type-A personalities and ever-increasing event distances makes for a disastrous mix. Will and Matt have both suffered from severe overtraining syndrome and talk through their…
14 | Is EWS Pro Sam Shaw the Coolest Guy on Two Wheels?
May 22, 2019 • 88 min
The Rotorua boy taking on the world in two forms of mountain biking, enduro and X-Country Olympic (XCO). Sam shares his unique views on training without a coach. Sam also tells us about how he got his start in mountain biking and how he used to train 3hrs…
13 | The 5 W’s of Carbohydrate and Endurance Sport
May 14, 2019 • 56 min
Could you be racing faster? If you’re taking on too much carbohydrate or you’re not taking on enough, you could be missing out of performance gains. We talk through the 5Ws (who, what, when, where, why) of carbohydrate and endurance exercise. Go look at…
12 | Seamus Powell: Pro Mountain Biker Behind the Scenes
May 7, 2019 • 92 min
Seamus Powell shares some never heard before insights into the world of professional mountain biking. Seamus has ridden for the Gaint Factory Mountain Bike Team and the KHS Factory Mountain Bike Team before becoming a privately supported rider in 2019.…
11 | Buying Guide for Endurance Athletes
Apr 30, 2019 • 54 min
What should you buy to get the most out of your training? We go over three price levels; $500+, $250, $50, and give our recommendations for the best bang for the buck training gear. Go look at our **NEW Website and eLearning Course**…
10 | Using a Running Power Meter to Train More Effectively
Apr 24, 2019 • 55 min
Dr Will talks through how running with a power meter can improve your running. Running power meters offer an objective measure of effort without the error of GPS signal or variance of terrain. Running power meters also provide insightful metrics which…
9 | Brake Power Meter: Inventing the BrakeAce and Understanding the Information
Apr 16, 2019 • 61 min
Dr Matt Miller (aka MTB PhD) finally releases some intel behind the worlds first brake power meter. The brake power was invented by Dr Matt during his PhD and has been kept secret due to international patent law and ongoing negotiations. This podcast will…
8 | Getting a Coach for Triathlon, MTB or Running
Apr 9, 2019 • 65 min
How do you know when it’s time to get a coach? Is coaching going to be right for you, and do you know what type of coaching you want? On this episode, we discuss the world of endurance sports coaching and what options are out there for athletes. Go look…
7 | Kieran Mcpherson Pro-Xterra Triathlete
Apr 2, 2019 • 89 min
After a somewhat challenging run in the weekend, Will was admitted to hospital for gastro, dehydration and heat illness. He tells the story on how all that transpired, before getting into an interview with professional off-road triathlete Kieran…
6 | Training in the Fasted State to Improve Fat Utilization in Exercise
Mar 28, 2019 • 61 min
Do we need to eat before training? Will and Matt discuss training in the fasted state. The main takeaway is that it works for men but not for women. Will talks over his training for his upcoming marathon in which he hopes to go close to 2hrs30min, and…
5 | Training for XC Mountain Biking
Mar 19, 2019 • 65 min
If you thought mountain biking was all fast starts and going hard you may be looking at it the wrong way. Dr Matt Miller (aka MTB PhD) talks through the dos and don’ts of XC mountain biking training. Dr Matt also teaches us the qualification process for…
4 | Training for Triathlon and X-Terra
Mar 12, 2019 • 64 min
On this episode, the boys are talking training for triathlon. Matt and Will both talk through their first triathlon stories. Matt’s experience involves a rescue, a first off the bike and saggy bib shorts. Dr Will uses his own experience from Elite…
3 | Using a Power Meter For MTB and Road Training
Mar 5, 2019 • 58 min
Matt has done a vast amount of scientific research on power meters and has been training with a power meter since 2008. Will and Matt talk about cycling power meters. Matt runs us through his research on which ones are best and how to use yours to best…
2 | Low Carbohydrate Diets & Endurance Sport Performance
Feb 26, 2019 • 55 min
Dr Will is an expert in this area. Today he shares his knowledge gained from working with athletes on different diets, trying low-carb long and short-term, and his PhD Thesis, ’ Metabolic Flexibility and Endurance Performance’ which centres on…
1 | Cross-training for Endurance Athletes
Feb 20, 2019 • 36 min
Cross-training can be a good addition to endurance training, but is it right for you? Will and Matt talk through how they incorporate cross-training with professional and amateur athletes. Matt tells Will that strength training is more than just ‘gym’…