Michael Keeler

@doctorinigo How has physiology evolved tremendously. Are you talking the study of physiology or the actual human physiology?

Working on a new article for my Substack. Those of us working with elite athletes have relied on our good old friend VO₂max for decades. It’s essential, but it’s not the full picture. Now that VO₂max has re-emerged in the world of longevity, it’s worth remembering that physiology has evolved tremendously… and so should how we think about performance and metabolic health. New article tomorrow. inigosanmillan.substack.com

@DrPhilipSkiba @gaslightanthem Can't wait to see how u tie this all in to functional power levels! 😀

Awaiting proofs of my debut novel, We Make You Feel Sane. I feel like a kid at Christmas. After publishing a ton in my field, this is unknown territory! Cover art from Jeffry Everett below. You know his work from @gaslightanthem posters, and other cool bands.

@DrPhilipSkiba Great idea!

Too early for a New Year’s resolution? Too bad. I will no longer read my phone during the long, dark tea-time of the soul. When I can’t sleep, I am going to read one of the books in the giant pile on my nightstand.

@bbculp You guys are missing the boat! Guilty pleasure. Extra pickle, extra onion!

@Crider_HP @bl0ebaum Love to know more on how this can be used in athletic setting

The bathroom scale remains the most underrated option to progress manual assistance in a rehab, or training in general. People are saying the @bl0ebaum rehab is going too well. Someone stop him.

@stevemagness Any similar type research that involves competitive swimming as population. My second question; male vs female differences as far as fiber type in this presentation?

Most soccer players are similar to middle-distance runners physiologically. Solid speed + solid endurance. Yet, often at the lower levels, their conditioning looks nothing like a mid-distance athlete. Always a bit perplexing. (Muscle fiber typology of different sports)

@StephenSeiler Looks like a great paper! So interesting. So cool. U must be so proud

My first Daughter-Father research publication and an interesting dive into the origins, interpretation, and language of different "intensity zones" in endurance training. rdcu.be/eI4Od

@Jim_Jordan Be careful what you wish for. What goes around comes around. It's a two way steeet.

YouTube also: -Admits the Biden Admin censorship pressure was “unacceptable and wrong” -Confirms that the Biden Admin wanted Americans censored for speech that did not violate YouTube’s policies -Details when YouTube began rolling back its censorship policies on political speech after @JudiciaryGOP began its investigation -States that public debate should NEVER come at the expense of relying on “authorities” -Promises to NEVER use third-party “fact-checkers” -Warns that Europe’s censorship laws target AMERICAN companies and threaten AMERICAN speech

🚨BREAKING: Due to our oversight efforts, GOOGLE commits to offer ALL creators previously kicked off YouTube due to political speech violations to return to the platform. BUT THAT’S NOT ALL. Thread:

40 years of studying the training process suggests to me that human performance develops at the fuzzy intersection of "oppositions":

@StephenSeiler Wow, your in SD?, love to have a chance to sit down with you.

At Chula Vista, imbedded with the US Rowing national team and soaking in an understanding of their process, their monitoring tools, their communication, and their research needs.

@pntrack Great stuff Tony!

Got this question from a first-year Chemistry teacher: “What did you do on your first two days?” ⤵️ I spent day 1-2 on the topic of “Interesting & Interested”. Each kid had to say ONE INTERESTING THING about their family or themselves as an individual. For each kid, I asked follow up questions and usually found out the career of their parents, ancestors, their hobbies, family vacations, etc. It was riveting for both me and the entire class. (Best two days of the school year!) At the end of day-2, I told my story and why I married my wife (she was interesting and interested). I told my students they were not yet interesting enough. How do you become interesting? 💥 Work hard to become good at something. 💥 Read interesting books, be intellectually curious. 💥 Do things! Do lots of things. Be active, not passive. Get off your phone and go outdoors. 💥💥💥 Become interested in others. Interested people become INTERESTING to others. Asking someone lots of questions shows interest in that person. That person is honored by your interest. They will likely start asking YOU questions. I met my wife on my first day living in Harrisburg, IL. She asked me at least a dozen questions. We’ve now been married over 40 years. 🙂 We are attracted to interesting and interested people. My Chemistry classs liked me after the first two days of school, and I liked them. Kids are good at what they like, obsessed with what they love. Start the school year right!

@pntrack Everyone just needs to stop being at the extremes of conditioning. Of course, aerobic training only is not the solution just as all sprinting w/o anything else is not the solution either. Blend and planning is paramount.

Had an interesting conversation with a high-level college 🏀 player. After a grueling aerobic-based preseason, he was in the best shape of his life. 3 minutes into the first game, he felt out of shape. Endurance work may not prepare us for game speed.

@stevemagness One of your greatest posts. As a swim coach who studies various training methods, I have said this many times to myself re igloi training. The problem with you runners is u get quickly bored doing these types of wo while swimmers accept it because it is their environment.

Most people don't understand interval training. For example: If you are time limited, and want to do intervals to optimize time spent...no problem. But you don't want to do the HIIT that's often recommended. Instead, you want mostly Igloi style intervals. Let's break it down. HIIT is often very hard. Something like Tabata: 8x30sec at 170% VO2max (translation very hard) with 10sec rest. You are exhausted, tired, done. Same with other types. Even 4x4min at 95% with 3min rest. Essentially the classic mile repeats...That's slower, but because of the duration, a hard workout. These types of workouts are icing on the cake. Depending on the type, they help with specific endurance or speed endurance when you've built capacity. Think of it like this, they help you tolerate a hard load for longer... They are not good for building capacity or aerobic abilities. They are good for extending and expressing. It's why in traditional endurance periodization, these types of workouts are done after building an aerobic base. If you're untrained or not very well trained, they'll help you improve initially, because everything works. But...you'll likely plateau, overtrain/burnout from going hard all the time, and never get your aerobic abilities up to anywhere close to what they could be if you did a periodized program. It's why even low volume endurance athletes have to build a foundation... Which gets us back to Igloi intervals... So you only have 2 hours a week train and you've been convinced to do intervals as they're more time efficient. Got it. Then you need to do Igloi intervals. What are those? Short reps with short rest, that are often not that fast. They are controlled. Why? Because you have to develop aerobically. And you can't shortcut that with lots of intensity. Think of how swimmers train. They don't do miles and miles of easy because...well, it'd be boring as hell doing that many laps. So what do they do to build a base? Lots of not very fast intervals with short reps. Welcome to Mihali Igloi's training (coach of 1964 5k Olympic gold medalist Bob Schul, among others) So instead of an easy run, you do multiple sets of 10x100 w/ 15sec rest at a relaxed striding it out effort. Something like half-marathon to 10k effort. Which over only 100m is slow and relaxed. The short rest keeps your aerobic system primed and elevated. The short reps not very fast makes it where you don't accumulate any real fatigue. It doesn't have to be 100s, you switch it up. Igloi varied it a lot! And you can vary the intensity and recovery to meet the demands. The key here is if you want aerobic development, you want not very hard. Everything should be under control. Igloi would do this by often by varying intensity within the interval reps, essentially throwing a small spice of something faster, then easing back down. So, 9x150m with 50m walk recovery, going 2 easy 150s, then 1 slight pick-up, and repeating that pattern. You're throwing just a touch of a pickup in there to bump up demands, but it's short, and followed by easier 150s, so you just stay a touch elevated. So for example, an Igloi base building workout might be 10x100m going 2 at 10k pace, 1 at 5k pace. 400m jog 2 sets of 5x200m w/ 100m jog going half-marathon to 10k pace 400m jog 10x100m, 2 easy, 1 pickup It's not hard. It's aerobic. It builds a foundation. You can get as creative as you want. And have longer rest periods between sets (i.e. 200-400m jog) to make sure you don't push over the edge. And once you get fitter, you can take one or two of those interval sessions and gradually transition them towards more intensity for the icing on the cake. So...if for some reason you don't want to do lots of easy to build a foundation...your interval training should still be different. It shouldn't be Tabata or the "norwegian" 4x4min. It should be Igloi style. Which gets to the main point. Interval training isn't about some magic workout...it's how you combine the ingredients (pace, rest, set number, rep length, etc) to target an adaptation. Too often, we simplify it to do X workout over and over...and that's not the case. That's what they did in the 1920s. What we're trying to do is manipulate the variables to gradually adapt you in a specific direction (i.e. aerobically or specific endurance or tolerance to fatigue, etc.) But a workout never stays the same for months. You vary the stimulus So hopefully when you see recommendations on interval training...you pause and ask: what am I actually trying to accomplish. Then become your inner artist in mixing the variables to provide the right stimulus...progressively and intentionally.

@guardwatch @pntrack What masters student working on swimming?

I remote train a masters woman in Israel. “Good morning 🌅 coach.... I still alive 💪... No track as no bomshelter nearby. Measured on the road with my wheel next to shelter.... On Weds sprints I made them 20 m.flys for now .what's the most I can do of it's 20 m fly and say wickets of course speed drills . Just staying in shape hope be ready to race next winter...safety first plus mental y physical health equals speed work y strength work. Thanks any help y happy weekend 😀”

@pntrack Great job! Maybe time to get in the pool! 😀

Today is the 6-week mark since I had my quad tendon reattached to my patella. 77 degrees of bend (goal at 6 wks is 60). Today will be my 3rd half-mile walk (new streak!). 2.5 mph! Yesterday I drove around the block, today I drove to PT (after not driving 52 days).

@DrPhilipSkiba Now that is somebody u need to keep track of through out her high school years.

I was asked give a talk at a local high school today, and got possibly the best academic compliment of my life. One of the kids showed up with a copy of my book. She’s interested in a career in sports science. Check out her annotations!

@Ruiz_NavarroPhD @FeblesCastroA @AnaGayP @Oscarlobel95 @esthermo_ @R_Arellano_C @IntJSportsMed So interesting. Would love to read full article? Could I get a copy?

🔬Just Published‼️ 🎯Do you want to know more in depth about the relationship between load-velocity🏋🏻‍♂️ profile and performance🏊🏼‍♂️? or how kinematics across tests are related🧪? 🚀 Don’t miss our latest publication, now available🌍! #AquaticsLabTeam thieme-connect.com/products/ejour…

@pntrack Love it! Good job, coach & team!

We teach our kids to be soft-spoken in restaurants. We teach them to be more than polite to waitresses. We are ALWAYS representing our town, our school, and our families. Today an elderly couple handed me $80 to cover the breakfast of these 4 guys. Said they were the best-behaved teenagers they had ever seen. Unsolicited, their waitress just said the same. (also wondered if they’d be able to run after all they ate) It’s more than a track meet.

@coach4character @gregberge What did you learn from Newton book?

@gregberge I’m a basketball coach, but these are three books at the top of my list for coaches…

COACHES: What’s one book that has had a major impact on how you coach, and why?

@DrMJoyner @Gareth_Sandford @coachgambetta @stevemagness However just because swimmers always use interval training method does not mean it is all high intensity in the classic sense. Also It is a very convenient way to keep practice organized in a small space, for example.

@Gareth_Sandford What I find interesting from a historical perspective is the variety of training methods that led fast times from the end of WW2 up to the ~1980s… Lots of zone 2 not a prerequisite for running fast & look at the swimmers who only interval train… @coachgambetta @stevemagness

Finding a training disconnect between a lab tested ‘zone 2’ and your training? This is no surprise. There is a large individual shift from the speed at 2mmol in an incremental step test (2000m stages) And continuously running at that pace for 40 minutes. Relying solely on a fixed value for zone 2 training should be avoided. Instead – adjust based on the internal response e.g 2-3/10 effort. Use intervals until you can get to the target duration of 40 minutes at desired effort. Graph below: Green – low intensity Yellow – moderate Red – high intensity