Dan is back to training, and takes us through his comeback, a risky double session, and a visit from UK Anti-Doping.

Apologies about the audio, recorded in person!

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A common theme in training books is "periodization"... distinct focusses of training across a 12-week marathon block. But what does research say about periodization, and how is it implemented in elite athletes? Could you plan your training better?

Dan & Owain talk about periodization, and the concept of "performance planning" on this week's episode.

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Back for another installment of Road to London, and unfortunately Dan's week has been plagued by illness!

Dan & Owain talk through the reduced week of training, how Dan will get back to training, and how he's feeling following the setback in training!

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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We're back by popular demand! Dan finds himself in the elite field at the London Marathon - and we thought it's too unique an opportunity to not get an insight into his training! 7 weeks to go - tune in to hear the training of someone that'll be on your TV screens at the end of April!

We recap Dan's training since Valencia marathon and how he's feeling heading into the last few weeks of big training for London.

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Bicarb has taken the endurance exercise world by storm in recent months, and we've been able to have a chat with one of the main men behind the research and application of Bicarb. Dr Andy Sparks joins us on this episode to talk all things Bicarb and other supplements.

Andy is the Research Innovations Manager at Maurten, and in previous academic roles has produced a large amount of research into Bicarb and other supplements in the sporting space.

We dive into the science behind bicarb, the application to your training, and some of the research and drawbacks of the nutrition industry as a whole.

Thanks to Andy and Maurten for joining us on this episode!

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Dan & Owain are back to break down Owain's Barry 40 race.

They talk through the carb load, pacing, psychology, fueling and fatigue of an ultra-distance track race.

Thanks for all the support throughout the series - hopefully it's been a little different and as interesting as an elite runner pulling the curtain back on their training!

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Race week is upon us! Dan & Owain break down the last week of training as Owain's mileage begins to drop off. Physically things are good, mentally a tougher week. Owain has also been chatting to a sport psychologist who's helped with some race day interventions to try.

The boys then go through race plans; pacing with heart rate, fuelling, & footwear.

Thanks for the support throughout the series!

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Dan & Owain are delighted to welcome Dr Andy Shaw to the podcast. Andy is the Senior Physiologist for UK Athletics - working with some of the best athletes on the planet as they prepare for major events.

The discussion begins with some reflections from Andy on his PhD - which he completed at Loughborough University and investigated running economy, a topic often talked about on the podcast.

They then turn to Andy's role with UKA, talking through what the role entails, some of his day-to-day work, the support UKA offers to athletes.

We think Andy gives us some great insights into how scientists work with athletes and coaches, and how technology can be applied in different ways based on the athlete and their needs.

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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The hard work has been completed, and Owain is ready to taper. Dan & Owain discuss the last big week of training for Barry 40, including a session and drink mixes.

They then discuss one of the early thoughts at the start of the series; would Owain's training look much different if he was training for a marathon instead?

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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The hay is almost in the barn, as they say, for Owain and his Barry 40 training. A fairly unremarkable week in the books with a big session and a 20 mile long run, and lots of carbs.

The lads then talk through what went wrong for Owain at last year's Barry 40, and the lessons that were learnt from that attempt at the race!

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Dan & Owain are delighted to welcome their first guest to the podcast! Lauren Thomas joins the show to talk all things Maurten, nutrition and performance. Lauren is the Performance Nutritionist for Maurten, and a registered sports dietitian, holding a Masters in Nutrition Education from Columbia University.

The interview kicks off with a discussion about some of the Maurten products and the science behind their unique qualities. Day-to-day diet is then discussed, before we arrive at race day and talk carb-loads and race day nutrition.

We loved recording this interview, and hope you enjoy listening too!

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here - ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠

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28 days from the race - and the last few weeks of big training for Owain. Dan & Owain break down another week of training, with another trial of bicarb and a cross country race.

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here - ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠

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More athletes and coaches are using portable lactate devices to monitor sessions, or lactate test themselves outside of the lab. But what are they doing right, and wrong?

Dan & Owain discuss what a lactate device can and can't do - and offer some helpful knowledge and experience so you can get better results, or see through some of the smoke and mirrors appearing on social media!

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here - ⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠

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5 weeks until the Barry 40!

Dan & Owain are back to discuss another week of training. Owain combines a long "durability" style session with a staple session of Aussie running podcasts, before a 20-mile long run with a carbohydrate buffet.

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here - ⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠

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Dan & Owain are back with another week of training for Barry 40. This week Owain's tried out bicarb, completed a VO2max test, and raced a fell race - a far from normal week! Dan has some questions about Owain's training structure, or lack thereof...

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here - ⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠

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Dan & Owain follow on from their episode on improving your VO2max, to discuss thresholds.

First the boys break down what thresholds are, and are not, before diving into some of the research - what it says and more importantly, doesn't say. As always with physiology, the answer isn't as clear as we'd all like it to be!

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here - ⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠

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Dan & Owain are back, with another week of Barry 40 training to dissect.

Owain has had an interesting week - working around research, racing & finishing off his Masters, to get his training done.

The Physiology of Endurance Running podcast is proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here - ⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠

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Dan & Owain are back with another "Road to..." series - this time a very unique race is on the cards for Owain - Barry Track 40 Miles.

The history of the race, and ultras in the UK is discussed, before Owain's recent lab test is broken down before Owain's training week is rattled through.

The Physiology of Endurance Running podcast is now proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here - ⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠

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Dan & Owain are back with a boxing day treat - what does the science say about improving your VO2max?

Firstly, some discussion about what VO2max is, some misconceptions and some scene setting. They then break down 3 key papers about training VO2max, before giving some take-home advice on how to train your VO2max.

Seiler et al. (2011)

Wen et al. (2019)

Ronnestand et al. (2020)

The Physiology of Endurance Running podcast is now proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here - ⁠⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠⁠

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We're back, like your favourite sitcom, with a Christmas Special. Dan & Owain answer some listener questions! Before diving in some talk about nasal strips - an accessory popping up in a lot of races recently. Do they actually work, should you use them yourselves?

Then it's on to questions. Loads of topics are covered - thanks for sending in a question, and sorry if yours wasn't covered this time!

Thanks for all the support this year - loads more to come in 2025!

The Physiology of Endurance Running podcast is now proudly sponsored by SOAR. SOAR produce high quality running clothing, designed to fit the needs of runners that put in time & effort to the sport. Check them out here - ⁠⁠⁠⁠⁠⁠⁠https://www.soarrunning.com/ ⁠⁠⁠⁠⁠⁠⁠

You can submit questions for this series or our Q and A episode here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://forms.gle/XGmxsR6dsanikRSX7⁠