Breakfast with the Bunch: Turning VO₂ Max into a Blueprint for Living Better

1 Jun, 2025

We kicked off the return of Breakfast with the Bunch in classic ICE style – morning rides, good coffee, and even better company. But it wasn’t just about the bikes this time. Our guest speaker, high-performance coach Dr. Simon Sostaric, joined Olympic gold medalist Scott McGrory in Sydney for a chat that went way beyond watts and heart rates.

Simon, who’s worked with big names like Oscar Piastri and Mark Webber, took us on a fascinating journey through the science of VO₂ max – how it’s more than just a number for athletes. Turns out, it’s a marker for living longer and stronger, even if you’re not lining up for a Tour de France stage.

The Real Deal on VO₂ Max

Simon shared some eye-opening insights: people in the top 5% of VO₂ max for their age are living, on average, five years longer than those in the bottom 5%. It’s not just about beating your mates up a hill, it’s about staying active, sharp, and independent as the years roll on. For many of us in the ICE community, balancing busy careers and family life, that’s a game-changer.

Bringing High Performance into the Everyday

Simon’s stories of working with elite drivers and cyclists had us hooked, but what really resonated was how those same principles apply to all of us. Consistent movement – whether it’s a morning ride, a lunchtime run, or even a brisk walk – pays dividends. Strength work? Don’t skip it. Good sleep, smart nutrition, and managing stress? Non-negotiable.

It’s a holistic approach that doesn’t just make us faster on the bike, it helps us bring our A-game to the boardroom, the family dinner table, and everywhere in between.

Mindset Matters

Simon didn’t sugarcoat it: you don’t need the latest tech gadgets or fancy gym gear. The secret is simple: show up, do the work, and make it a habit. Forget the endless social media hacks and miracle fixes. It’s about small, sustainable choices, day in and day out.

Why It Matters for ICE

As Scott reminded us, this is what ICE is all about – learning from the best, sharing ideas, and supporting each other to live and ride at our best. We’re more than a networking group; we’re a community that understands how performance on the road translates to performance in life.

So, here’s to embracing the power of VO₂ max, no matter where you’re starting from, and building a healthier, more vibrant future. We’ve got some great events coming up in June to keep the momentum going. Let’s keep riding, keep learning, and keep pushing forward, together.

See you on the road!

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