#201 - Deep dive back into Zone 2 | Iñigo San-Millán, Ph.D. (Pt. 2)

The Peter Attia Drive

This podcast episode explores the physiological factors that contribute to elite cycling performance, with a focus on the training methods and testing protocols used to assess and develop athletes' capabilities. The conversation highlights the importance of lactate clearance, sustained power output, and fat oxidation in predicting and improving performance. The speakers discuss the use of metrics such as FTP, watts per kilo, and heart rate variability in assessing riders' abilities and informing race strategies. The potential for real-time physiology data to be made available to viewers during races is also discussed. The podcast delves into the strategic brilliance of cyclist Tadej Pogačar and the role of lactate in fuel usage. Furthermore, the episode explores the intricacies of indirect calorimetry, the relationship between lactate and fat oxidation, and the influence of genetic and training factors on athletes' physiological adaptations. The discussion extends to the complex metabolic processes in critically ill patients, the surrogates for zone 2 training intensity, the significance of heart rate variability, and the optimal training parameters for beginners and maximizing health and longevity. The potential benefits and risks of metformin and NAD supplements, as well as the relationship between NAD supplementation and cancer growth, are also explored. The podcast concludes by emphasizing the importance of considering mitochondrial function, fat oxidation, and lactate clearance capacity in exercise prescription.

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