Peak athletic performance: How to measure it and how to train for it from the coach of the most elite athletes on earth | Olav Aleksander Bu

Peter Attia

Mar 18, 2024

Episode description

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Olav Aleksander Bu is an internationally renowned sports scientist acclaimed for his coaching prowess with elite athletes spanning a diverse range of sports disciplines. In this episode, Olav delves deep into the intricacies of VO2 max and its profound impact on performance. They explore the relationship between VO2 max and ATP production, energy efficiency, and power, as well as the impact of low-intensity training on VO2 max. The conversation extends to Olav’s experiences pushing the boundaries with high-performance athletes and the data driven interventions he uses to improve performance. They also dissect the role of lactate threshold, discuss other important metrics to track, and explore the exciting possibility of utilizing a portable VO2 testing device as a practical alternative to traditional lab-based assessments.

We discuss:

Olav’s background, expertise in exercise physiology, coaching experience, and interest in the extremes of human capability [4:15];
The processes of energy conversion within the human body and its implications for performance [9:30];
Improving movement efficiency, and the importance of mindfulness in training to optimize performance [20:00];
The relationship between VO2 max, power output, and endurance performance in different sporting contexts [34:45];
How VO2 max is measured in the lab, and why it’s a crucial predictor of both lifespan and quality of life [44:45];
Absolute vs relative VO2 max, the significance of functional threshold power in cycling, and the importance of longer duration tests for accurate assessments [54:00];
Portable VO2 testing devices as a practical alternative to lab-based tests [1:05:15];
The complexities of measuring ventilation and its impact on performance metrics like VO2 max and heart rate [1:15:45];
Training interventions to increase VO2 max, and factors that impact performance outcomes [1:23:30];
The respiratory exchange ratio (RER) and endurance sports, and how factors such as diet composition and exercise intensity influence RER values and performance [1:32:45];
Science-guided training for versatile athletes: maximizing VO2 max, power, torque, and

Episode description

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

We discuss:

Olav’s background, expertise in exercise physiology, coaching experience, and interest in the extremes of human capability [4:15];
The processes of energy conversion within the human body and its implications for performance [9:30];
Improving movement efficiency, and the importance of mindfulness in training to optimize performance [20:00];
The relationship between VO2 max, power output, and endurance performance in different sporting contexts [34:45];
How VO2 max is measured in the lab, and why it’s a crucial predictor of both lifespan and quality of life [44:45];
Absolute vs relative VO2 max, the significance of functional threshold power in cycling, and the importance of longer duration tests for accurate assessments [54:00];
Portable VO2 testing devices as a practical alternative to lab-based tests [1:05:15];
The complexities of measuring ventilation and its impact on performance metrics like VO2 max and heart rate [1:15:45];
Training interventions to increase VO2 max, and factors that impact performance outcomes [1:23:30];
The respiratory exchange ratio (RER) and endurance sports, and how factors such as diet composition and exercise intensity influence RER values and performance [1:32:45];
Science-guided training for versatile athletes: maximizing VO2 max, power, torque, and

Mindsip insights from this episode:

Prioritize low-intensity training for mindful movement efficiency

Low-intensity training should be considered high-quality, mindful work where you have the cognitive reserve to focus on improving movement efficiency, not 'junk miles'.

#exercise

#mindfulness

Utilize VO2 Master for accurate portable VO2 max measurements

The VO2 Master portable device is surprisingly accurate, showing only a 50-milliliter difference compared to a lab-grade system for elite athletes with a 7-liter VO2 max.

#device

#VO2-max

Improve oxygen delivery to maximize VO2 max

The primary limitation in reaching your VO2 max is the body's central ability to deliver oxygen to the muscles, not the mitochondria's ability to use it.

#oxygen

#VO2-max

Train for maximum work output to enhance V02 max

To best stimulate V02 max improvements, focus on accumulating the maximum amount of work (kilojoules) at a high intensity during a session, rather than just hitting a specific power target.

#exercise

#VO2-max

Detune your engine for sustainable Ironman training

To prepare for an Ironman, elite athletes had to intentionally lower their VO2 max to make the high-volume training energetically sustainable.

#endurance

#VO2-max

Utilize rest to enhance VO2 max performance

An athlete can perform a VO2 max effort to exhaustion, rest for just 10 minutes, and then perform a second effort that achieves an even higher power output and VO2 max due to a priming effect.

#recovery

#VO2-max

Prioritize absolute VO2 max for race performance

For performance in races that are not extremely hilly, the absolute VO2 max value is a more important metric than the relative value that is normalized to body weight.

#endurance

#VO2-max

Avoid weight loss strategies that compromise VO2 max

Intentionally reducing an athlete's weight to improve relative VO2 max can backfire, causing the absolute VO2 max to drop even more and ultimately lowering the relative value as well.

#VO2-max

#weight-loss

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