1 % Better – Hidden Stories in Sport

The guys discuss the IMWC in Nice and Pogacar’s superhuman effort before a research paper on underfueling in the premier league and fuel requirements at different body weights. They answer some listener questions about training intensity and race shoes on pro’s and finish off with October’s 1% Better Challenge.

(00:00) Introduction

(02:03) Xylon’s Holiday 

(04:40) Xylon’s Training & Injury Update

(06:20) David’s Calf Issue 

(11:05) Back Pain

(19:00) Elite Athlete’s Shoes 

(24:10) Advice for Completing an Ultra Endurance Bike Ride

(29:00) Training Between Thresholds and Adaptations it Creates

(37:57) IM Nice Observations

(47:10) Tadej Pogacar’s Win at the World Championships 

(51:48) Underfueling in the English Premier League 

(60:00) Carbohydrate Oxidation Rates and Bodyweight 

(69:25) Doctor’s Office 

(70:18) October’s 1% Better Challenge

(72:30) What We are Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Article on Carbohydrate Intake in EPL Footballers

https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2402137 

Article on Glucose Oxidation and Bodyweight

https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2024-0097/article-10.1123-ijsnem.2024-0097.xml 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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Dr Amy Boalch joins the podcast this week to talk about safe participation in endurance events and common problems seen by event medical staff. Amy is the project lead for the race ready app, a medical doctor and currently undertaking her masters in medical education. She shares best practice advice for how to hydrate and manage pain in endurance events as well as some mistakes she sees in athletes preparing for races. 

(00:00) Introduction

(01:00) Topical news for the Episode 

(03:50) Interview Starts

(06:07) How did Amy End up Studying Medicine

(07:00) Career Choices at a Young Age 

(09:30) How did Amy Start Running? 

(11:29) What Problems Come to Medical Tents Most Commonly at Mass Participation Sporting Events?  

(13:44) Risk vs Consequence 

(14:19) Chafing 

(15:52) The Stages of Heat Illness and What is the Treatment for Severe Cases

(22:55) What are the Warning Signs of Heat Illness? 

(27:05) How Much Should You Drink in Endurance Events? 

(29:05) Drinking to Thirst

(32:15) How do we get low Sodium in Endurance Events? 

(38:33) Pain Management for Endurance Events

(43:34) What are Mistakes That Amy is Seeing in Preparation for Endurance Events?  

(46:26) How did the Race Ready App Start?

(48:40) How does the App Work?  

(52:50) Who’s on the Race Ready App Team? 

(54:50) What’s Coming to the Race Ready App? 

(57:28) September 1% Better Challenge

(58:17) What We’ll Be Watching 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Links to Amy:

Instagram @marathonmedic

Website  www.marathonmedic.com

Links to the Race Read App

Instagram: @racereadyapp 

Website:  raceready.run  

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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This week the community really shone and we answer a number of listener submitted questions, some about previous episodes some not. From there we discuss Jakob Ingebrigtsen’s debut half marathon and then it is onto some scientific papers. One on the physiology of backyard ultras and the other on recovery and carbohydrates. We finish up with some concussion discussion in the doctor’s office.   

(00:00) Introduction

(00:26) Xylon’s Pain in the Butt

(08:12) David’s Using Shoes to Help his Training 

(09:41) Xylon’s Shoe Shopping and Shoe Size

(13:09) Blister Issues and Solving Them

(16:36) Community Shoutouts

(19:29) Measuring Magnesium Levels

(21:49) Should you Split your Strength and Endurance Training up or do Them on the Same day? 

(25:05) Should you Vary your Running Terrain?

(28:40) How Transferable is Fitness Across Sports?

(39:01) Jakob Ingebrigtsen’s Half Marathon Debut 

(43:24) The Physiology of “Backyard Ultras” 

(51:00) Carbohydrate Refueling

(54:50) Doctor’s Office - Concussion

(58:25) September 1% Better Challenge

(59:50) What We are Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Article on Magnesium

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/#:~:text=Magnesium%20further%20modulates%20insulin%20signal,function%20of%20proteins%20and%20mitochondria.

Article on Concussion and the Fencing Response

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8922760/

Paper on Backyard Ultra Physiology 

https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12190 

Video of Tua’s Concussion 

https://www.youtube.com/watch?v=QXdxpRCaR0k 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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This week is all about adapting to training. The guys discuss not ice bathing post training, longitudinal changes due to sprint training, life long cardiac changes in an elite marathon runner and the use of power data in anti doping. They also touch on magnesium supplementation and the race between Mondo Duplantis and Karsten Warholm, which landed the latter in the doctor’s office. 

(00:00) Introduction

(02:06) Why You Shouldn’t Ice Bath After Training 

(03:17) Xylon’s Training and Rationale 

(08:44) Value of Consistency 

(14:00) David’s Training Turning a Corner

(20:17) Magnesium Use in Endurance Athletes

(28:24) Different Magnesium Types

(33:10) Community Shoutouts

(40:40) Should Power Data Be Added to Anti Doping in Cycling? 

(49:03) Season Adaptations to Sprinting

(52:13) Longitudinal Adaptations to Elite Marathon Running and Heart Problems

(63:54) Doctor’s Office and Sprinting 

(67:10) September 1% Better Challenge

(69:00) What We are Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Article on Using Power as Part of Anti Doping 

https://journals.humankinetics.com/view/journals/ijspp/aop/article-10.1123-ijspp.2024-0088/article-10.1123-ijspp.2024-0088.xml 

Article on Changes in Muscle as a Result of Sprint Training

https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12155 

Article on Longitudinal Changes in Marathon Runner

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00070.2024?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org 

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In our episode this week the guys discuss some of the changing landscape of sport; be it the body changing in response to strongman, the evolution of trailrunning, projects vs racing or U20 progression through to open racing. They briefly discuss the use of exogenous ketones, the benefits of group training and of course debut September’s 1% better challenge.  

(00:00) Introduction

(00:35) Exogenous Ketone Use 

(01:23) What are Ketones?

(06:00) Research on Exogenous Ketones

(11:22) David’s Struggles with his Running

(15:04) RPE Whilst Training with Others

(17:29) Xylon’s Training

(23:47) Community Shoutouts

(27:25) Impacts of Strongman Training on the Body

(35:52) U20 World T&F Championships and Performance Projection 

(43:05) Killian Jornet’s “Alpine Connections” Project

(47:39) UTMB Observations

(51:18) Women vs Men and Recovery

(55:34) Ruth Croft’s Race and Pacing

(59:27) The Attrition of the Men’s Race at UTMB

(61:42) Suguru Osaka’s Running at UTMB

(63:49) Diversity in Trailrunning

(67:00) The Widening Gap Between Have’s & Have Not’s in Sport

(69:28) Doctor’s Office 

(73:50) September 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Article on Strongman and Muscle Size

https://journals.physiology.org/doi/pdf/10.1152/japplphysiol.00342.2024 

Pacing Plots from UTMB

Women’s - https://trailflow.io/2024-utmb-womens/ 

Men’s https://trailflow.io/2024-utmb-mens/ 

Article on Diversity in Trailrunning

https://www.irunfar.com/the-changing-geography-of-trail-running-and-ultrarunning-a-look-at-nations-represented-at-utmb-and-ccc 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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In addition to answering a listener question about the impact of technology on sprinting, this week we discuss the use of theming in coaching. We also talk about the NYC marathon elite field, with many backing up from the Olympics and implications for this and we look at a paper quantifying the impact of steroid use. In response to requests we also discuss marathon training for Xylon in a little more depth. 

(00:00) Introduction

(03:03) Xylon’s Cape Town Marathon Preparation 

(08:00) Not Racing Your Training Sessions 

(10:10) Lessons from the Best in the World

(16:07) David’s Training and Shoe Choices

(18:37) Training in Race Shoes

(22:17) Community Shoutouts 

(24:17) Adam Peaty’s Road to Paris, Theming & Storytelling   

(32:03) NYC Marathon Elites Fields and People Backing up from the Olympics 

(37:56) How Much do Steroids Improve Performance? 

(46:19) Listener Question - Benefits of New Spikes to Sprint Events

(69:20) August 1% Better Challenge

(70:04) What We’re Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Article on Sprint Spikes

https://peerj.com/articles/16433/ 

Article Comparing AFT to Non AFT in Spikes and Shoes

https://pubmed.ncbi.nlm.nih.gov/38815961/ 

Article on Steroid Use Quantification

https://sportrxiv.org/index.php/server/preprint/view/442/version/565 

The Newsletter Article David Mentioned 

https://open.substack.com/pub/healthperformancenexus/p/lessons-learned-from-the-best?r=34wgun&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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In our 25th weekly episode, we cover some crazy performances from the sporting world before diving into some research on immunity with nutrition. We then touch on muscle memory and some of its implications for doping. As usual we finish with a look at the Doctor’s office, the 1% Better Challenge for August and what we will be watching. 

(00:00) Introduction

(00:48) David’s Training for Cardiff Half Marathon

(05:24) Xylon’s Marathon Training  

(10:11) Progression in Training and What to Expect

(16:05) Community Shoutouts 

(17:20) Tour de France Femmes Final Stage Insanity 

(21:07) Kristian Blummenfelt’s Win at Frankfurt Ironman

(23:32) What is Durability and Fatigue Resistance? 

(25:11) Why Did Patrick Lange Have HIs Shoes in a Cooler? 

(28:00) Carbohydrate Intake and Immunity

(34:33) Does Muscle Memory Exist? 

(44:41) Do the Effects of Doping Last a Lifetime? 

(50:00) The Doctor’s Office 

(55:42) August 1% Better Challenge

(57:26) What We’re Watching 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Article on Carbohydrates and Immunity 

https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1264814/full

Article on Muscle Memory

https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP285675 

Article on Lasting Effects of Doping 

https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00422.2024 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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Our focus this week is on people who have GOAT arguments and the super subs who stepped up at the Olympics. We also discuss Olympic medals and happiness as well as discussing some listener questions, our 1% Better challenge for August and a visit to the Doctor’s Office. 

(00:00) Introduction

(00:56) David’s polarized training in Chamonix 

(02:08) Xylon’s Cape Town Marathon Training 

(03:08) The Impact of Travel, Walking & Heat on Performance in Training  

(06:00) Xylon’s Sweat Test 

(09:36) Community Shoutouts, Listener Question on Recovery Supplements

(14:08) Ice Baths and Recovery Boots for Recovery 

(16:08) Optimising vs Adapting

(20:47) Listener Question Omnius Headbands

(25:00) Medal Winners and Happiness

(32:12) GOATs 

(32:25) Killian Jornet Winning Zegama Strengthening his GOAT Status

(39:14) Tia-Clar Toomey-Orr’s Record Setting 7th Crossfit Games Win 

(42:07) GOAT Showdown in the Marathon Bekele vs Kipchoge 

(45:33) Sifan Hassan & Helen Obiri’s GOAT Arguments 

(51:08) Faith Kipyegon’s Insane Achievement 

(54:03) Super Subs - Performances of Olympic Reserves 

(57:55) The Doctor’s Office 

(59:53) August 1% Better Challenge

(61:29) What We’re Watching 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

David’s Article on Walking

https://healthperformancenexus.substack.com/p/walking 

Paper on Recovery 

https://www.mdpi.com/2075-4663/11/11/213 

Link to AIS Supplement Fact Sheets

https://www.ais.gov.au/nutrition/supplements 

Killian Jornet’s Twitter Video Mentioned

https://x.com/kilianj/status/1822550150637576336?s=46&t=rG4B7Qh26_UR3jOG6o_6-w 

Killian Jornet’s Article on Training

https://www.coros.com/stories/athlete-stories/c/kilian-jornet-takes-on-zegama-for-12th-time 

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Show Notes:

In this bonus episode, we talk to Hannah Walker. Hannah is a sports broadcaster and commentator who specializes in cycling.

She has covered all of the major tours, including being one of the inaugural commentators for the Tour de France Femmes avec Zwift. 

In addition to this she has commentated on the World Championships and was the lead commentator and podium announcer for the commonwealth games. 

Hannah formerly worked as communications, PR and Social media manager for the CERATIZIT - WNT Pro Cycling and was a professional cyclist for team WNT-Rotor Pro Cycling.

Follow Hannah here: https://www.instagram.com/spannawalker/

(00:00) Introduction

(01:35) The history of the women’s Tour de France 

(03:15) Hannah Walker joins us

(04:30) How do the men’s and women’s TDF differ?

(06:32) How are they doing 8 stages over 7 days

(15:26) Split stage of day 2 

(17:40) Why is Grace Brown retiring?

(22:15) There are big name transfers coming

(28:14) Stage 4 moves into Belgium and hills

(37:25) Who are the GC leaders

(48:25) Teams who won’t target GC

(54:30) Why will Alpe d’Huez be special?

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Show Notes:

This week’s episode see’s Xylon recounting his experience at the Paris Olympic Games while David flew to London to run with a gold medalist. 

(00:00) Introduction

(00:36) David’s crazy last 24 hours

(03:00) Xylon’s travels are becoming exorbitant

(03:43) Xylon was in Paris at the opening night of the athletics

(04:25) Shoutout to a silver medalist we have a loose connection to

(09:20) Swapping Olympic sports

(10:00) David met silver medalist Beth Potter

(11:26) Why rowing may have helped Kristian Faulkner

(15:10) Taylor Knibb only USA athlete to compete in Paris in two different sports

(18:14) Two Olympic appearances 16 years apart

(21:58) Athletes receiving private funding to the Olympics

(31:40) The most followed rugby player in the world

(33:30) An athlete's private parts stopping him from winning

(39:22) Good and bad product placements at the Olympics

(44:58) Xylon doesn’t like what Nike did at the Olympics

(46:59) Why are there so many hamstring injuries in Paris?

(50:30) August 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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This week’s episode see’s both Xylon and David on the road, but getting their training done. They also chat to Sean Seale about preparing a Crossfit athlete for the Crossfit Games. 

(00:00) Introduction

(00:31) David Being a Guinea Pig for Science

(01:03) Xylon’s Recent Travels

(02:18) Xylon’s Running

(03:43) David’s Running

(05:00) Nutrition in Rebuilding Volume 

(07:00) Community Shoutouts

(07:00) Doctor’s Office 

(11:47) Interview Starts

(13:13) What is the Crossfit Games?

(15:49) Qualifying for the Crossfit Games

(16:50) What Sorts of Events are at the Crossfit Games?

(17:44) How do People Compete Online for Crossfit? 

(22:22) How do you Structure a Crossfit Season?

(25:38) How do you Prepare an Athlete for Crossfit Competition?

(27:51) How did Sean Adapt Claudia Gluck’s Schedule Given her Weaknesses?

(35:51) Training for Competitive Crossfit vs Using Crossfit as a Modality 

(38:54) Elite Crossfit vs Using Crossfit

(41:12) How Many Professional Crossfitters are There and are they Full Time? 

(43:20) Body Mass and Shape in Crossfit?  

(45:57) Performing at the Crossfit Games, Recovery and Preparation for it

(51:49) How Would Sean Talent Identify a Crossfit Athlete?

(56:00) How Can a Great Endurance Athlete be Weak in the Gym?  

(62:00) Review of Interview  

(63:41) August 1% Better Challenge

(64:54) What We’ll Be Watching 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Links to Sean:

YouTube: 

https://www.youtube.com/@upsidestrengthen 

Instagram:

English- https://www.instagram.com/upside_strength_en?igsh=Mjg1OWc5NWszbnIw 

General- https://www.instagram.com/upside_strength?igsh=NHB2dGZ6a2I5OXJu 

Claudia’s Instagram:

https://www.instagram.com/claudia_glk?igsh=MXVmNTVsczd1bGIzYQ== 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

Follow us on Social:

Instagram

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Off the back of Biniam Girmay’s historic performance at the Tour de France, Xylon and David discuss African cycling as a means to further discuss talent identification, cultivation and cultural challenges in sport. They also chat to professional cyclist Merhawi Kudus, one of the first black Africans (along with Daniel Teklehaimanot) to ride in the Tour de France, about African cycling, Biniam and what needs to be done to have better representation in the peloton. 

(00:00) Introduction

(00:30) David’s Running in Chamonix

(02:50) HRV Learnings

(04:48) Xylon’s Recent Running 

(06:29) Why Intensity Control is so Important in Endurance Training

(08:57) Community Shoutouts

(12:03) Interview with Merhawi Kudus

(13:33) Where did Merhawi’s Inspiration to Become a Cyclist come from? 

(14:43) When did Merhawi Realise he could become a Professional Cyclist? 

(15:20) What is life like in a UCI Cycling Center? 

(16:10) What was it like for Merhawi going to Europe? 

(17:37) How was it for Merhawi Adapting to European Culture? 

(19:15) Who were the other Riders in the Center with Merhawi?  

(19:54) What Kept Merhawi Going When Others Gave up?  

(21:29) What was Merhawi’s Experience like as a black African in the Peloton?  

(23:22) Does Merhawi have Younger Riders Reaching out to him as a Role Model?  

(23:50) When did Merhawi First meet Biniam Girmay?  

(24:39) How did Merhawi Feel Seeing Biniam Performing so well at the Tour de France this Year?  

(26:51) Are Most Eritrean Riders Climbers?  

(27:41) Will Biniam’s Achievements Open the Door for African Cycling?  

(29:30) Does Merhawi Think Mentorship of Young African Cyclists is Important in the Context of Elite Cycling Team Staff?  

(30:20) How is Professional Cycling Changing at the Moment?

(32:03) Does Merhawi Worry that Africa Could Fall Further Away Given the Advancements in Technology in Cycling? 

(33:26) Does Merhawi Think we need more Racing in Africa?

(35:04) What Does Merhawi think Hosting the World Championships will mean for Africa?

(37:29) Thought off the Back of Biniam’s Victory  

(39:21) Will Biniam’s Victory Mean we see Significant Progress and more Opportunities? 

(42:21) Talent Identification 

(44:23) Challenges with Access to Talent Identification Opportunities

(46:00) Misaligned Incentives in Talent Identification in Cycling and Examples of Better Alignment in Other Sports 

(49:12) Academy Systems and Culturally Appropriate Solutions 

(52:20) Why Cultural Diversity is Important in Sport 

(57:51) Why are there Not More East African Cyclists?

(58:55) The Importance of Role Modelling and Heros in Sport

(62:05) The Physiology of African Cyclists 

(63:45) The Progress Xylon has Seen in Developing African Cyclists

(64:51) Development Structures 

(66:48) Cultural Integration Challenges 

(70:45) Cultural Diversity and Development Structures 

(75:22) Talent Identification Systems and the Academy & Institute Systems 

(82:00) Xylon’s Work in Cycling in Africa

(83:24) The July 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

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If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

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In this episode we cover peaking in sport, whether going to live sporting event is good for your health and changes to the qualifying through the rounds of the Olympic Track Events. We then quickly visit the doctor’s office which is full of Sprinboks before discussing Carbon Monoxide in sport, how it works, is it performance enhancing and should it be banned? 

(00:00) Introduction

(00:34) Xylon’s Trivia Escapades

(04:27) Community Shoutouts

(05:29) Peaking and Age of Performance at the Olympics

(19:52) Could Usain Bolt have Won Another Olympic Medal?

(22:31) Live Event Attendance and Wellness

(25:29) Olympic Track Event Qualification and Repechage System

(31:00) Doctor’s Office 

(32:44) Carbon Monoxide use in the Peloton 

(40:11) How does Carbon Monoxide Rebreathing Work to Measure Haemoglobin? 

(44:55) Why Would You Use Carbon Monoxide Rebreathing?

(46:14) How Much Does Haemoglobin Increase Due to Altitude? 

(47:51) Why May Carbon Monoxide Rebreathing be an Issue? 

(49:00) What is the Role of Carbon Monoxide in the Body?

(50:35) Can Carbon Monoxide Rebreathing be Used for Training?

(51:46) Articles on Carbon Monoxide Rebreathing Use for Performance

(57:01) Is Carbon Monoxide Rebreathing Doping and/or Will it be Banned? 

(57:31) How Does the Athlete Biological Passport Work?

(60:30) How Does a Substance or Method Make it Onto the Banned List? 

(61:25) Should Carbon Monoxide Rebreathing be Added to the Banned List? 

(64:41) July’s 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

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Article on Peaking and Primes

https://academic.oup.com/jrssig/article/21/3/6/7686552 

Article on Live Sporting Events and Wellness 

https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.989706/full 

Original Article on Carbon Monoxide Use in the Peloton

https://escapecollective.com/exclusive-tour-riders-are-inhaling-carbon-monoxide-in-super-altitude-recipe/ 

Article on Use of Carbon Monoxide Rebreathing and Quantification of Haemoglobin Increase as a Result of Altitude Training 

https://bjsm.bmj.com/content/47/Suppl_1/i31 

Article on Carbon Monoxide and Haemoglobin Increases

https://journals.lww.com/acsm-msse/fulltext/2020/09000/chronic_exposure_to_low_dose_carbon_monoxide.4.aspx 

Article on Carbon Monoxide and Performance Improvement 

https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.00701/full

David’s Article on What Creates the Best in the World

https://open.substack.com/pub/healthperformancenexus/p/what-creates-the-best-in-the-world?r=34wgun&utm_campaign=post&utm_medium=web

David’s Article on Talent

https://open.substack.com/pub/healthperformancenexus/p/what-is-talent?r=34wgun&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true 

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This week has a heavy focus on the Olympics and running. The guys touch a bit on Jonas Abrahamsen’s story of weight gain for performance gain before transitioning to discuss Olympic selection, Sifan Hassan’s crazy schedule and then some crazy running at Paris Diamond League and at Challenge Roth. It’s July so they also have a new 1% Better Challenge for you. 

(00:00) Introduction

(00:28) Xylon’s Travel Woes

(05:22) David’s Recovery and Running

(08:10) Community Shoutouts

(08:50) Sprint Netflix Series 

(11:02) Weight Gain for Performance Improvement 

(19:00) Olympic Selection Discussion

(32:06) Sifan Hassan’s Olympic Schedule 

(42:25) Paris Diamond League 

(45:28) Challenge Roth and Crazy Run Times

(48:16) The Doctor’s Office

(50:11) The July 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

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If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

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Instagram Post of Fijian Player Holding the Other Player’s Neck

https://www.instagram.com/reel/C8_iNSdgInI/?igsh=MTluampxYjNlaWsydQ== 

Sifan Hassan’s Olympic Schedule https://athleticsillustrated.com/sifan-hassan-to-run-the-1500m-5000m-10000m-and-marathon-at-the-2024-paris-olympic-games/ 

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David briefly reviews Lavaredo and shares some strange things he saw and Xylon’s not running as much as he thought. They then discuss race medals, and some community shoutouts. They cover some happenings at the Tour de France, the crazy fast day at Western States 100 and then return to the second half of the interview with Eloise du Luart covering her Myocarditis and how things progressed through the process. 

(00:00) Introduction

(00:34) Race shirts and Medals

(03:17) David’s Lavaredo Recap and Observations 

(11:00) Xylon’s Running  

(12:58) Community Shoutouts 

(16:00) Quickfire Happenings in Sport  

(18:49) Jan Hirt’s Broken Teeth

(21:15) Batman Sunglasses and the UCI Banning them 

(23:00) The UCI and Concussion

(28:11) Biniam Girmay Making History  

(33:24) Western States 100 Results & Strength of Field  

(39:31) The Doctor’s Office  

(41:18) Eloise’s Big Setback  

(49:13) Eloise’s Time in CCU  

(53:53) How Long Was Eloise is Hospital and What Was Eloise’s Diagnosis 

(57:42) Eloise’s Coronary Angiogram Experience

(60:33) A Second Incident and Second Angiogram

(63:50) Being Discharged to Return for an MRI 

(65:45) Confirmation of a Diagnosis and Treatment Plan 

(60:50) Return to Training 

(73:38) How is Eloise’s Headspace During Training Now 

(78:20) Post Injury Return to Sport  

(82:31) Low Heart Rates in Athletes in Hospital  

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

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Eloise’s YouTube Channel

https://www.youtube.com/@eloisedulu 

Eloise’s Instagram

https://www.instagram.com/eloisedulu/

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Race week for David looms as Xylon gets back into training. The guys discuss Christiano Ronaldo’s longevity and what the world was like when he debuted, alongside some interesting ethical considerations in the world of doping in track and field. The finish off with part one of an interview with professional triathlete Eloise du Luart about her use of technology in helping her solve some performance problems. 

(00:00) Introduction

(01:00) David’s Lavaredo Preparations

(03:39) David’s Lavaredo Nutrition Plan 

(07:08) David’s Taper for Lavaredo 

(10:00) Navigating Problems on Race Day

(14:13) How Much Time Should you have off Post Race  

(20:00) What Events does Xylon have Coming up? 

(24:53) Community Shoutouts 

(26:21) Christiano Ronaldo’s Longevity and Factors Contributing to it

(30:33) Hard work vs Talent

(31:52) Dennis Mitchell as a Coach Previously Serving a Doping Ban

(37:28) Justin Gatlin Competing Post Doping Ban

(38:28) Physiology vs Morals & Ethics in Doping

(41:18) The Banned Substance List

(44:18) Interview Starts

(46:54) Eloise’s Background 

(47:40) The Training vs Racing Disconnect

(50:46) The Challenge of Racing not Reflecting Training

(54:20) Using Technology to Solve Performance Problems

(61:42) Time Trial Bike Position Issues 

(73:32) Bonus Episodes 

(74:49) Xylon and Dave’s TdF Picks

(75:47) June’s 1% Better Challenge

(76:33) What we Will be Watching

(77:25) David’s Thoughts on Western States 100mi Favourites

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

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What was the world like when Ronaldo made his debutMore on Tribuna.com:https://tribuna.com/en/news/realmadrid-2024-06-18-what-the-world-was-like-when-cristiano-ronaldo-made-his-euro-debut/?utm_source=copy 

Papers on Sustained Performance Enhancement of Anabolic Steroids https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/jphysiol.2013.264457

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4160183/ 

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Hannah Walker is a sports broadcaster and commentator who specialises in cycling. She has covered all of the major tours, including being one of the inaugural commentators for the Tour de France Femmes avec Zwift. 

In addition to this she has commentated on the World Championships and was the lead commentator and podium announcer for the commonwealth games. 

Hannah formerly worked as communications, PR and Social media manager for the CERATIZIT - WNT Pro Cycling and was a professional cyclist for team WNT-Rotor Pro Cycling.

(00:00) Introduction

(01:00) Tour de France for dummies 

(01:30) How many teams in the Tour de France

(03:45) What is a breakaway and how is it formed

(06:40) How are teams built

(09:20) Can you win the TDF without winning a stage  

(24:40) Why is the leaders jersey yellow

(27:00) What’s exciting Hannah this year

(34:21) Breaking news out of the Visma camp

(41:50) Who gets to be GC leaders

(47:20) What will GC look like after week one

(51:40) What does week 2 look like

(56:56) Who are the best sprinters 

(61:05) Who will be Hannah’s breakout star

(71:11) Why Matej Mohorič is a genius 

Follow Hannah on Instagram and X:

https://www.instagram.com/spannawalker/

https://x.com/spannawalker

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

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Xylon’s sick and David explains why post event sickness happens and what you can do to prevent it all as he is tapering for Lavaredo. They then discuss how to maintain performance when injured, the benefits of course knowledge and changes to the Tour de France course. Following this they discuss Michael Johnson’s Grand Slam Track, the Spring Energy gel drama and the Euros. Finally they touch on choking before getting onto the main topic of the episode: repurposing of endurance sport talent and athletes changing sports. A new segment is also debuted; “what we will be watching” where Xylon and David highlight some upcoming sport they’ll be keeping an eye on. 

(00:00) Introduction

(00:25) Xylon’s Illness 

(01:03) Post Race Illness, Why it Happens and How to Prevent it

(03:37) Recovery, Social Media and Sleep

(04:51) David’s Training and Now Tapering

(05:51) Community Shoutouts

(07:21) Strategies to Maintain Performance Whilst Injured 

(11:08) Why did Lucy Charles Barclay do Ironman Nice?

(13:12) Coeliac Disease and Being an Athlete

(14:06) Course Changes to the Tour de France 

(17:57) Grand Slam Track 

(27:34) The Spring Energy Gel Saga 

(33:07) Euro 2024 

(35:24) Euro 2024’s Use of Technology & Rule Changes 

(40:16) Rory McIlroy’s Choking and What Is Choking? 

(46:23) Kylian Mbappe Enters the Doctor’s Office 

(49:22) Repurposing Talent & Endurance Athletes Switching Sports 

(60:30) June 1% Better Challenge

(61:35) What We Will Be Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

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If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

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Paper on Risk of Infection Post Event https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1320353/ 

Paper on Tart Cherry Juice and Reduced Risk of Infection Post Event https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4432790/

Article on Other Football Players Wearing Masks https://www.bbc.co.uk/sport/football/articles/c10014gvj2jo.amp 

Article on Change of Tour de France Course https://cyclinguptodate.com/cycling/col-du-galibier-at-risk-of-being-removed-from-2024-tour-de-france-due-to-heavy-snow-fall 

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Xylon and David cover indoor vs outdoor training in the main portion of this episode after touching on all the regular segments. Usain Bolt enters the doctor’s office, and the guys discuss some NCAA track & field, tennis, skateboarding and cycling.   

(00:00) Introduction

(02:17) Recovery Discussion

(06:52) David’s Lavaredo Preparation

(11:12) Community Shoutouts

(13:51) Parker Valby’s Recent Successes and Low Mileage Training

(17:12) Dauphine Results and What it Means for the Tour de France

(25:18) The First Female 900 in Skateboarding

(28:08) Carlos Alcaraz Being the Youngest Man to Ever Win on all 3 Surfaces

(29:35) Tactical Aspects of Tennis

(30:56) Iga Swiatek

(33:10) Usain Bolt Visits The Doctor’s Office

(38:44) Indoor vs Outdoor Training

(44:50) Is Indoor Training Harder?

(49:32) Are the Benefits to Exercising in Nature?

(50:10) What are the Benefits of Outdoor Training?

(51:44) Why May Mixing Indoor and Outdoor Training Be Helpful?

(54:40) Examples of Indoor Training Success

(56:40) June’s 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

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If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

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Papers on RPE in Indoor vs Outdoor Cycling

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11135770/ 

https://pubmed.ncbi.nlm.nih.gov/24476776/ 

Paper on RPE in Indoor vs Outdoor Running

https://pubmed.ncbi.nlm.nih.gov/1886482/ 

Paper on the Benefits of Exercise in Nature

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710158/ 

Paper on Increased Creativity Post Exercise Outdoors​​https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.1161533/full 

Paper on Operative vs Nonoperative Achilles Rupture Management https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9974620/ 

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In this bonus episode David and Xylon dissect and recap Xylon's Comrades Marathon effort. We dive into learnings, feedback, thoughts and advice for those planning to run the Comrades or do any endurance event.

(00:00) Introduction

(01:18) Post race sleep and vibe

(02:01) Supporting and crewing vs racing

(02:30) Race Debrief

(06:54) Nightmare happenings on race morning

(08:37) Xylon’s pacing buddy

(09:27) Climbing in Comrades

(11:13) Comradery in Comrades

(13:06) Xylon’s position movement through the race

(16:25) The fallacy of banking time early

(17:21) Racing the person you ran your whole race with

(18:55) Xylon’s pace splits

(19:46) Xylon’s cramping history

(21:03) Comrades fueling strategy

(28:56) Lessons for planning your fueling

(34:58) Comrades course lessons

(37:12) Recovery from ultras and decision making

(38:23) Xylon’s thoughts on training and what he’d do next year

(42:31) Xylon’s advice to first time Comrades runners

(45:14) How do you get home after the Comrades

(46:26) How does Xylon feel today

(47:47) Xylon’s thoughts on his heat preparation

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Xylon and David cover trends in sport this week. We discuss tapering in light of Xylon’s Comrades taper, recovery from major events and Xylon’s fueling plan for the Comrades. We then answer a listener question and get to what’s come across David’s desk including the announcement of World Athletics Ultimate Championship and a discussion about changing coaches in sport and injury plagues. We then go on to discuss America’s history in cricket of all things! Following this we touch on the new Unrivaled 3 on 3 basketball league and the historic agreement for college’s to pay college players before serving up this month’s 1% better challenge.  

(00:00) Introduction

(01:01) The Art and Science of Tapering

(07:30) Recovery post major event

(12:10) David running in 4 countries in a week

(14:50) Xylon’s Comrades fueling

(16:34) Community Shoutouts

(18:08) Listener Question about breaking up continuous episode

(25:38) World Athletics Ultimate Championship

(32:12) Changing of Coaches/Managers

(39:20) Injury Plagues in Sport

(44:00) Cricket in America

(48:34) America’s History in Cricket

(50:49) The Unrivalled Basketball League

(54:27) NCAA and Power 5 Agree to a Deal that Let Schools Pay Players

(60:00) June’s One Percent Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

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Article on Unrivalled Basketball

https://womenshealthmag.com/life/a60962245/unrivaled-wbna-3x3-league/ 

Press Release for World Athletics Ultimate Championship

https://worldathletics.org/competitions/world-athletics-ultimate-championship/2026/news/press-releases/world-athletics-ultimate-championship 

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Hot off the press, this episode is all about heat and heat training with guest, Dr Jamie Stanley. We briefly catch up about training and some potential upcoming topics before we dive straight into our interview. 

(00:00) Introduction

(01:09) David’s training and USA trip

(02:08) Psychology and Metric vs Imperial units

(06:36) Xylon mentions Kona

(07:10) Xylon’s Comrades prep

(08:01) Manchester United

(11:17) Red teams beating blue teams

(13:20) Jamie Stanley’s Introduction

(14:57) How did Jamie get into Sport?

(17:00) How Far did Jamie go in Triathlon?

(18:28) Why did Jamie go into Sports Science?

(20:00) Jamie’s Family and the Emphasis on Education

(21:15) How did Jamie Start Coaching?

(22:20) Creating Buy In from Coaches

(23:26) How did Jamie Start his Heat Work?

(25:27) What are some Strategies People Can Use in the Heat to Help Performance?

(27:12) Pre-Event Strategies

(29:00) Strategies During the Event

(29:35) Does Area of Cooling Make a Difference in the Effect?

(31:01) Altering Perception of Heat and Temperature

(32:18) The Omnius Headband

(33:52) Heat Acclimation and Acclimatisation

(36:50) Heat Acclimation During Taper vs During Training

(39:20) What is the Dose of Heat Needed?

(42:51) Bodyweight Change and Replenishing Fluid Losses

(45:03) Heat Stimulus as a Stressor

(46:41) Active vs Passive Heat Stimulus

(48:53) How do you Know the Heat Stress is Enough?

(51:29) How do you Prescribe Exercise in the Heat?

(56:03) When do you use Active Methods of Heat Stimulus During Hard or Easy Training Sessions?

(58:00) the Core Body Temperature Sensor

(59:00) Using Core Temperature Pills

(59:41) Wearables, HRV and Jamie’s PhD

(61:52) How do you use HRV in Heat Acclimation and Acclimatization?

(66:55) Heat vs Altitude

(70:32) How does Jamie Individualise Training for Athletes?

(72:00) Characterisation of Athletes

(74:33) Jamie’s 2:32 Marathon on 65km a week Training

(80:17) Interview Summary

(87:52) 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

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If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

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Jamie’s Links

X Account  

Linkedin

Hiitscience courses: 

Google Scholar 

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This week is all about rules. Some athletes and teams are good enough to make the sport change them, others break them and some sports are evolving and changing them. We also have our regular segments including our 1% Better Challenge and some listener questions. 

(00:00) Introduction

(02:20) David’s Brooklyn Half Marathon Efforts

(04:32) Xylon’s Training and Carrying Fatigue

(07:07) Comrades Marathon Programs and Taper

(09:43) Community Shoutouts

(10:47) Recovery, Inflammation and Ice Baths

(15:10) Barefoot Training and Foot Strength

(18:40) World Rugby Law Changes

(24:05) Sport’s Changing the Rules Because of Dominance of an Individual

(27:34) Taylor Knibb’s Qualification for a Second Olympic Event

(31:30) A Businessman Paying Prize Money to a Boston Marathon Winner who Finished behind someone found to be Doping

(35:00) UTMB World Series Drug Testing Athletes

(44:54) How Much do the Top Trail Runners Earn?

(47:30) The FA Preventing Heading in Youth Football/Soccer

(54:23) The May 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

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David’s Newsletter/article on Barefoot https://healthperformancenexus.substack.com/p/barefoot-benefits 

Article About Businessman Donating Money-

https://www.runnersworld.com/news/a60801322/buzunesh-deba-prize-money-boston-marathon/ 

Article about UTMB Drug Testinghttps://www.endurancesportswire.com/anti-doping-utmb-group-strengthens-its-commitment-to-clean-trail-running/ 

Article on FA Banning Headinghttps://www.bbc.co.uk/newsround/articles/c97z8dm7g11o#:~:text=The%20Football%20Association%20(FA)%20is,club%20and%20affiliated%20school%20matches. 

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This week’s episode is a big one on shoes and choosing shoes. We touch on a listener question about nutrition during taper before diving into our interview with our guest Michal ‘Nitta’ Nitschke. He joins us and explains all things choosing shoes, injury risk and how shoes have evolved. 

(00:00) Introduction 

(00:24) Xylon complains about heat training 

(01:35) Dave’s Running Plans

(03:57) Community Shoutouts

(05:13) Nutritional Intake During Taper

(10:30) Interview Starts

(12:16) How did Michael get into sport

(14:28) How did Michael end up in podiatry 

(17:10) What was Michael’s first running shoe 

(18:21) Recreational runners and injury risk factors (21:04) The role of devices as run mileage increases

(22:08) What evolution have we seen in shoes? 

(26:34) How do you choose running shoes? 

(32:09) How do you select a second running shoe in addition to your first pair? 

(36:06) The biggest technological advancement in footwear in they last 2 decades 

(37:40) Footprint surface area and its importance

(38:43) How do you choose a third shoe if you want one? 

(40:40) Examples of some shoes in different categories 

(42:26) Two different ways to use a second shoe 

(43:01) How long do shoes last?

(47:27) Is it wise to just buy the next version of your current shoe? 

(50:44) Should you be training in supershoes? 

(57:40) What are some features to look for in a shoe when injured? 

(61:58) Should you run the Comrades in a supershoe?

(65:35) Michael’s marathon training for his 2:33 

(68:30) What creates injuries in runners?

(71:02) The 4 F’s of footwear 

(71:52) The decision about a second shoe as a key one 

(73:53) 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

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If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

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Michael’s Instagram, Strava and Practice Website. 

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This week we discuss the health benefits of mass participation sporting events and their risks, we touch on Kylian Mbappe racing Usain bolt and finally Red Bull’s acquisition of Bora-Hansgrohe before we talk about the use of nicotine in sports in response to a listener question. 

(00:00) Introduction 

(01:54) Xylon going Rogue on his Training

(05:15) Chicken Liver and it’s Health Benefits  

(07:08) David’s Trip in the Alps 

(09:16) Community Shoutouts 

(10:31) Listener Question about Heat Training and CORE Temperature Sensor 

(18:00) Benefits and Risks of Mass Participation Sporting Events 

(23:50) Why Would an Arrhythmia mean that someone needs to Stop a Professional Sporting Career

(26:54) Red Bull Buying Bora-Hansgrohe 

(31:24) Kylian Mbappe racing Usain Bolt 

(35:50) Doctors Office, Emma Coburn’s Broken Ankle 

(39:18) Nicotine in Sports - Listener Question 

(39:54) How does Nicotine Work?

(41:24) What are the Forms of Nicotine that People can use?

(43:11) What are the Benefits of Nicotine?

(45:58) What are the Risks of Nicotine Use?

(47:54) What is the Research on Nicotine in the Sporting Realm?

(49:53) Is Nicotine on the Banned Substances List?  

(51:47) 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Article on Red Bull-Bora-Hansgrohe 

https://www.cyclingweekly.com/racing/new-team-philosophy-no-foreign-investment-and-red-bull-helmets-inside-the-red-bull-bora-hansgrohe-deal 

Article on All Cause Mortality and Mass Participation Events- 

https://www.researchgate.net/publication/377994179_All-cause_mortality_risks_among_participants_in_mass-participation_sporting_events 

Article About Usain Bolt vs Kylian Mbappe

https://www.goal.com/en/lists/psg-superstar-kylian-mbappe-agrees-100m-sprint-challenge-usain-bolt-rates-chances-against-olympic-legend/blt10ad068f7bf2e17f#cs3081571ff2a39f26 

Articles on Nicotine and Performance- 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151730/ 

https://www.wada-ama.org/sites/default/files/resources/files/final_report_13c35cc_pr._chiamulera.pdf 

https://www.researchgate.net/publication/346115253_Practitioner_observations_of_oral_nicotine_use_in_elite_sport_You_snus_you_lose 

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Xylon and David cover some NIL news out of high school, they discuss how absurd the Kenyan Olympic marathon teams are and some strange doping news out of China. They briefly touch on IM Texas results and get to quite a bit of injury news between Bell’s Palsy, a rib stress fracture and some cardiac arrhythmias. They also debut some new branding and May’s 1% Better challenge.

(00:00) Introduction

(01:19) Xylon Doing Some Heat Training

(04:05) Monitoring Heat Adaptation

(06:00) David’s training, Bumping up the Cardiovascular Load and Reducing Mechanical Load 

(07:42) Community Shoutouts 

(07:54) Listener Question about Fueling 

(08:40) Race day Breakfast Recommendations 

(10:05) Gut training and GI distress

(12:55) New Branding for the Podcast

(14:00) Kenyan Marathon Team Selection

(18:19) Eliud Kipchoge’s Chances of Winning Another Olympic Gold in Paris  

(21:10) Addy Ritzenhein’s NIL deal with On running 

(24:18) NIL’s Implications for Competitive Balance 

(27:19) Chinese Doping Story 

(38:00) The Doctor’s Office

(38:17) Joel Embiid’s Bell’s Palsy

(40:05) Lionel Sanders’ Rib Stress Fractures

(42:54) Anna Shackley’s Retirement due to Heart Arrhythmia 

(49:06) IM Texas Brief Recap

(51:52) May’s 1% Better Challenge 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

About Anna Shackley-

https://www.bbc.com/sport/cycling/68828634 

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After some recapping of the Marathon majors and a potential for an Olympic Duathlon, the guys talk about the prevalence of underfueling in endurance athletes, reviewing a recently released paper. 

(00:00) Introduction 

(00:43) Cycling Feed Zones and Crashes 

(03:59) Xylon’s lack of Training 

(07:16) David’s Training 

(09:00) Community Shoutouts 

(11:32) Why is the Women’s only Marathon World Record so much slower than the Women’s Marathon World Record 

(15:33) Boston Marathon Observations 

(21:03) London Marathon Observations

(24:19) The Seine River Water Quality Issues for the Paris Olympics

(27:08) Underfuellng in Endurance Athletes 

(31:08) Overview of Fuelling in the Study 

(32:10) What were the Carbohydrate Intakes in the Study

(37:27) Caffeine Intake in Endurance Athletes

(39:57) Fluid Intake in Endurance Athletes

(40:25) What are Recommended Fueling Guidelines for Athletes 

(42:10) When to Fuel with Fat & Protein and Flavour Fatigue

(44:53) Recommended Caffeine Intakes and Using Caffeine in a Race

(50:10) Should you Train your Gut for Race Nutrition? 

(53:17) Fueling for Low Intensity vs High Intensity

(59:38) What Causes GI Issues on Race day?

(60:53) Pre Exercise and Post Exercise Nutrition Recommendations

(64:57) 1% Better Challenge

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Article on Underfuelling in Triathlon and Mountain Running- 

https://pubmed.ncbi.nlm.nih.gov/38257082/ 

Article on Underfueling in Trailrunning-

https://pubmed.ncbi.nlm.nih.gov/33371706/  

Paper on Recovery 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796021/#:~:text=There%20is%20not%20a%20single,Refuel%2C%20Repair%2C%20and%20Rest. 

Paper on Creatine & Carbohydrate Coingestion  

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974290/ 

Fueling Guidelines

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008807/ 

Article on Training the Gut

https://pubmed.ncbi.nlm.nih.gov/28332114/ 

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Episode 7 sees us review Xylon’s Two Oceans run, premier a new segment and briefly review the T1-00 Singapore before diving into the main part of the episode, a timely review of the latest in research on Supershoes. 

(00:00) Introduction

(00:25) Xylon’s Two Oceans Review

(08:41) David’s training update 

(11:21) Community Shoutouts 

(12:08) Update on Wout van Aert 

(13:26) New segment announcement The Doctor’s Office 

(13:36) Magnus Ditlev’s Scaphoid Injury 

(16:40) Singapore 100 Jeopardy 

(17:36) Cooling techniques and performing in the heat

(21:00) Update on Supershoe research 

(21:36) How much do supershoes help elite runners?

(29:06) What are the benefits of supershoes to normal runners? 

(41:48) How long do supershoes last?  

(46:15) David’s reason for being a late adopter of supershoes.  

(48:26) Why do supershoes help?

(52:40) How to choose shoes and supershoes

(57:12) How individual are responses to supershoes?

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Article on Supershoes Improving Performance of Elites - 

Willwacher S, Mai P, Helwig J, Hipper M, Utku B, Robbin J. Does Advanced Footwear Technology Improve Track and Road Racing Performance? An Explorative Analysis Based on the 100 Best Yearly Performances in the World Between 2010 and 2022. Sports Med Open. 2024 Feb 8;10(1):14. doi: 10.1186/s40798-024-00683-y. PMID: 38332220; PMCID: PMC10853158.

Articles on Supershoes Benefiting Non-elites - 

Paradisis, G. P., Zacharogiannis, E., Bissas, A., & Hanley, B. (2023). Recreational Runners Gain Physiological and Biomechanical Benefits From Super Shoes at Marathon Paces. International Journal of Sports Physiology and Performance, 18(12), 1420-1426. Retrieved Mar 25, 2024, from https://doi.org/10.1123/ijspp.2023-0115

Joubert, D. P., Dominy, T. A., & Burns, G. T. (2023). Effects of Highly Cushioned and Resilient Racing Shoes on Running Economy at Slower Running Speeds. International Journal of Sports Physiology and Performance, 18(2), 164-170. Retrieved Mar 25, 2024, from https://doi.org/10.1123/ijspp.2022-0227

Article on Running Economy in New & Old EVA vs PEBA shoes - 

Rodrigo-Carranza V, Hoogkamer W, González-Ravé JM, et al. Influence of different midsole foam in advanced footwear technology use on running economy and biomechanics in trained runners. Scand J Med Sci Sports. 2024; 34:e14526. doi:10.1111/sms.14526

Article on Midsole Thickness - 

Zach B. Barrons, John W. Wannop & Darren J. Stefanyshyn (2023) The Influence of Footwear Midsole Thickness on Running Economy and Frontal Plane Ankle Stability, Footwear Science, 15:3, 155-160, DOI: 10.1080/19424280.2023.2218321  

Article on Running Power and Supershoe Selection - 

Joubert, Dustin P.1; Oehlert, Garrett M.2; Jones, Eric J.2; Burns, Geoffrey T.3. Running Power Metrics Inversely Related To Oxygen Consumption In Advanced Racing Shoes: 160. Medicine & Science in Sports & Exercise 55(9S):p 41, September 2023. | DOI: 10.1249/01.mss.0000980096.63719.db

Article on Variability of Running Economy between Individuals in different Supershoes-

Knopp M, Muñiz-Pardos B, Wackerhage H, Schönfelder M, Guppy F, Pitsiladis Y, Ruiz D. Variability in Running Economy of Kenyan World-Class and European Amateur Male Runners with Advanced Footwear Running Technology: Experimental and Meta-analysis Results. Sports Med. 2023 Jun;53(6):1255-1271. doi: 10.1007/s40279-023-01816-1. Epub 2023 Mar 2. PMID: 36862339; PMCID: PMC10185608.

Article on Shoe Comfort and Running Economy -  

Van Alsenoy K, van der Linden ML, Girard O, Santos D. Increased footwear comfort is associated with improved running economy - a systematic review and meta-analysis. Eur J Sport Sci. 2023 Jan;23(1):121-133. doi: 10.1080/17461391.2021.1998642. Epub 2021 Nov 21. PMID: 34726119.

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This week’s episode sees us discuss the new world club rugby cup, some research on chest fairings, transitioning from rugby 15s to 7s, the hardest geezer and Team Visma-Lease a Bike’s ongoing crash headaches. 

(00:00) Introduction

(01:14) Dave’s running and time at altitude

(02:45) Dave’s Berlin Half Marathon review

(05:15) Xylon’s pre for Two Oceans ultra marathon 

(08:05) Community Shoutouts 

(09:15) Jonas Vingegaard’s crash, injuries and what it means for the Tour de France 

(16:57) What is cycling doing to help prevent crashes and are we seeing more than normal this year?

(20:45) Research on chest fairings and quantifying their improvement in performance

(25:08) Players transitioning from rugby 15s to rugby 7s 

(29:01) The Hardest Geezer and some challenges he faced 

(33:00) Announcement of the Rugby Club World Cup 

(36:34) Scheduling issues for the Club World Cup and what it means for player safety 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

https://visit.pfandh.com/onepercentfuelplanner

Article on Vingegaard Crash

https://www.lemonde.fr/en/sports/article/2024/04/04/vingegaard-suffers-bad-crash-in-tour-of-the-basque-country-race_6667390_9.html

Article on Chest Fairings

https://www.sciencedirect.com/science/article/pii/S0167610524000722 

Article on the World Club Challenge

https://www.theguardian.com/sport/2024/apr/08/rugby-union-first-club-world-cup-june-2028 

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In this episode we touch on some rule changes in Ironman, World cross country championships, Wout van Aert’s big crash and what it means for Visma-Lease a Bike and a HUGE drug scandal in Australian sport. 

(00:00) Introduction

(00:50) David’s training

(02:03) Injury risk and loading

(04:52) Xylon’s half marathon efforts 

(06:27) Big announcement 

(09:17) Experimentation with interventions for cramping 

(10:47) Ironman banning chest fairings

(14:51) Other Ironman rule changes

(18:37) Wout van Aert’s injuries and what this means for him 

(21:38) What does Wout’s injury mean for Visma-Lease a Bike 

(23:38) Louis Rees-Zammit’s signing with the Kansas City Chiefs 

(29:34) World Cross Country Championships 

(35:59) Tom Evans’ efforts at the World Cross Country Championships 

(37:10) AFL Drug Scandal and Coverup 

(42:22) Harm minimisation vs Other aspects to balance 

(47:20) Something to try; improve your gym shoes 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 

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If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 

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Article on IM Chest Faring and Other Rule Changes- 

https://www.triathlete.com/culture/news/ironman-chest-fairing-ban-2024/ 

https://triathlonmagazine.ca/news/explaining-ironmans-rule-changes-for-2024-and-how-theyll-affect-you/?fbclid=IwAR1KvYLpmEirhQzNYWtcCuq74nUBCc0hVf4Yrho8qlz6oMpe-xXN891XNZo_aem_AQFvvmMtBA55UrM-7Q4Lyb_tI3eMZQxWYWPk8FaJPTHjfQsalSPDbKhbunL_BzxK4aw 

Article on AFL Illicit Drug Cover up- 

https://www.foxsports.com.au/afl/afl-2024-fury-at-accusations-reaction-illicit-drug-tests-melbourne-football-club-doctor-mick-malthouse-video/news-story/775a9117ee1ec449bf2e46ec1655ee12

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This week we discuss some rugby news, Wales being called out by Georgia and planning of world cup cycles, running a squad and team cohesion vs best individuals. We also touch on some American sports, discussing the success of Women’s college basketball and why it’s outperforming the men’s, why the NFL combine is the worst job interview ever and we finish off talking about The Barkley Marathons - the race that eats its young. 

(00:00) Introduction

(00:10) Episode Starts

(01:41) Why is David’s heart rate lower in the UK compared to Australia

(04:39) Xylon’s training update and why he is doing back to back runs 

(12:00) Ireland’s performance in the 6 Nations and what’s driving it

(16:51) World cup cycles in rugby, squad management and team cohesion

(23:20) Wales get called out by Georgia and tiers of teams in World Rugby 

(28:00) Louis Rees-Zammit and his NFL aspirations

(32:02) The NFL Combine being outdated 

(39:00) The Women’s domination over the Men in March Madness 

(44:30) Developing athletes and being challenged by people bigger and better 

(48:02) The Barkley Marathons 

Links Mentioned - 

Georgia Challenging Wales -

​​https://www.instagram.com/p/C40O_nIMSlG/?igsh=eGsxNmNvbGJqOThn 

Jared’s Offer of Loop 5 Clockwise - 

https://x.com/dbjared/status/1771187007290548228?s=46&t=rG4B7Qh26_UR3jOG6o_6-w 

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In this week’s episode Xylon and Dave talk to Nicolai Morris about her work with one of the world’s best high jumpers Nicola Olyslagers and their non-conventional approach to getting Nicola ready for her recent world indoor championships gold medal. 

(00:00) Episode Starts

(01:00) David and an explanation of high heart rate during training

(04:38) Xylon and training and back to back long runs

(06:46) Is wrist heart rate reliable?

(08:55) Community shoutouts

(10:29) Camille Herron update

(13:40) Lil Nas X and running NYC half marathon in designer sneakers

(15:26) Interview with Nicolai starts

(17:33) Why are the team’s Nicolai worked with hated?

(19:27) How did Nicolai get into sport?

(21:17) How did Nicolai get into strength and conditioning?

(22:37) What made Nicolai go into teaching?

(24:10) How did Nicolai get into pole vaulting 

(27:28) How do you learn to do the pole vault?

(29:43) What is Nicolai’s highest pole vault?

(31:44) What is talent?

(36:06) How did Nicolai start working with Nicola Olyslagers?

(39:50) Adding gymnastics and removing traditional strength work from Nicola’s program

(47:25) Today’s society, less unstructured play and what this is doing to modern athletes’ movement competencies 

(52:26) If designing the perfect curriculum to create the world’s best athletes, what would Niciolai do with children through early adolescence

(58:24) Summary 

Camille Herron’s IG Post - 

https://www.instagram.com/p/C4igR_Nr5Le/?igsh=MWVxdmtzcnhqdXQ0Ng%3D%3D 

In episode 2, we talk through a big interview Jakob Ingebrigsten recently gave where he talked about doping in track and field. “I think doping is worse now than 10 years ago,” Ingebrigtsen told the Times. We take a look at the factors around women closing the gap on men as race distance gets longer and talk about overheating from the recent T100 Miami triathlon race.

(00:00) Episode starts

(00:59) How David hacked jetlag on his trip to Australia

(03:40) Xylon reports back from his first ever 5-stage cycle race

(12:45) What's happening in sport this week

(13:00) WTCS Abu Dhabi canceled for rain

(13:50) Dissecting Jakob Ingebrigsten Times interview

(24:10) Simona Halep returns in Miami open from doping ban

(34:40) Camille Herron breaking all the records

(39:55) Overheating in T100 in Miami

(42:50) What is heat illness

Show notes:

Article on Jakob

https://www.thetimes.co.uk/article/jakob-ingebrigtsen-interview-josh-kerr-gqbfzln9g

Article on Simona Halep 

https://www.skysports.com/tennis/news/12040/13089463/simona-halep-confirms-tennis-return-at-miami-open-following-doping-ban

Articles on Heat Illness

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4596225/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9826288/ 

https://www.uptodate.com/contents/exertional-heat-illness-in-adolescents-and-adults-epidemiology-thermoregulation-risk-factors-and-diagnosis/print

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Royalty Free Music from Tunetank.com
Track: Trendy Style by PillowVibes
https://tunetank.com/track/1027-trendy-style/

Episode 1 of 1% Better is all about aerodynamics. We chat to one of the world's experts in aerodynamics, Robby Ketchell, about the Visma-Lease a Bike helmet that broke the internet, learnings for cyclists about aero position and some aerodynamics and their impact on running. We also touch on AI and aerodynamics.

(00:00) Episode starts

(00:56) Xylon and Dave updates

(06:50) What’s come across our desks

(06:55) Tokyo Marathon

(07:53) Eliud Kipchoge and his Legacy

(09:50) Sifan Hassan

(11:15) Who’s the New Face of World Marathoning

(13:20) London Marathon Fields

(15:53) T100 Miami Fields and Withdrawals

(17:22) Oura & Strava Integration

(18:55) Community Shoutouts

(21:30) Interview with Robby Ketchell

(23:45) Is the New Visma-Lease a Bike Helmet Safe?

(26:39) How do Innovations like this Helmet come about?

(30:02) What is the Iteration of a Project like this like?

(33:48) What are the Key Factors in Aerodynamics of Cycling?

(36:17) Why do Gloves Help Aerodynamics?

(37:06) The Marketing Aspects of a Helmet like this

(39:31) Will this Helmet be the Difference in the Tour de France?

(39:52) What Percentage Improvement Could you Expect from this Helmet?

(40:56) Robby’s thoughts on why team UAE have Improved so much this year?

(43:25) Aero chat – AI aerodynamics

(45:20) The Use Case for Aero chat and Zwift doping

(47:16) Kipchoge’s and Shin Tape for Aerodynamics

(48:51) Why wouldn’t Kipchoge use socks instead of tape?

(49:41) How much does Tape like this help Kipchoge and Why?

(51:12) What are the Aerodynamic Benefits of a Bunch when Climbing?

(56:34) Summary

Article on Helmet Regulations:

https://road.cc/content/news/uci-review-helmet-design-rules-307123

Piece Robby Wrote:

https://www.aero.chat/analysis

Robby’s Website Mentioned:
https://Aero.chat 

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Royalty Free Music from Tunetank.com Track: Trendy Style by PillowVibes https://tunetank.com/track/1027-trendy-style/

Join our hosts Xylon van Eyck and David Lipman as they introduce themselves, the podcast and briefly discuss some interesting changes to the track & field landscape with the upcoming 'Drive to Survive-like' Netflix series for track & field, an announcement from Seb Coe that there will be more frequent World Championships and the news of Michael Johnson fronting a new track & field league.

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