#182: The Science of Altitude Training & Elite Insights from Mike Peyrebrune

Mike Peyrebrune, coach and sports scientist at Loughborough University, joins us to share expert insight into altitude training and warm weather camps. Drawing on his experience working with Olympic swimmers, Mike explains how elite athletes use these environments to fine-tune performance - and what that really looks like in practice.We explore the science behind altitude training, from the physiological adaptations to the realities of living and training in a low-oxygen environment. What benefits are swimmers actually chasing? How are altitude camps structured across a season? And where do the marginal gains really come from?Crucially, we bring the conversation back to club and masters swimmers. Is altitude training realistic, or even worthwhile outside the elite system? We discuss the trade-offs, the limitations, and the alternatives, including heat training and warm weather camps.

We sit down with 2025 British Masters Decathlon champions Michelle Ware and Mike Hodgson to unpack one of swimming’s most intriguing competitions.They break down what the Decathlon actually is, how it works, and how any masters swimmer can get involved - whether you’re chasing points or just looking for a new challenge. We also dive into how it can keep you motivated across the season and push you beyond your usual comfort zone.Along the way, we tackle the mysterious age-adjustment formula (yes, we try to make sense of it…) and explore why Jane Asher continues to set the standard as one of the toughest competitors to beat.The best part? You’re probably already in it. Every British masters swimmer is automatically included - so this might just be the nudge you need to broaden your events and give it a go.

We discuss the radical training behind the fastest man in the world. Sonny Trigg shares what he learned from spending time in Brisbane with Cameron McEvoy.Fresh from witnessing the build-up to McEvoy’s world record-breaking 50m freestyle (20.88), Sonny gives a unique behind-the-scenes look at a programme that’s turning traditional swim training on its head.We explore the relentless focus on marginal gains, the team and environment that support it, and the mindset shift that allowed McEvoy to completely reinvent how he trains - with remarkable results. We also look what other swimmers can take from this approach (and there’s more than you might think, whether you’re a sprinter or not).This is a fascinating, thought-provoking look at what it took to become the fastest in the world - and what elements of that journey might apply to you.Huge thanks to Sonny, aka TheSwimSuitGuy, for joining Helen Gorman on the podcast.

Meet Siân Clement, an intrepid open water and ice swimmer dividing her time between South Wales and Orkney and rarely choosing the easy path.In this episode, we learn about her remarkable journey from swimming alongside penguins in Antarctica to taking on the iconic Manhattan Island Marathon Swim and becoming the first woman to complete the Original Triple Crown of open water swimming: the English Channel, Bristol Channel, and the formidable North Channel between Ireland and Scotland.Siân shares insights into balancing life as a doctor with extreme endurance challenges, her recent experiences racing at the European Ice Swimming Championships, and her unexpected title as a world champion in bog snorkelling. It’s a conversation full of adventure, resilience, and humour, capturing not just the extremes of the sport, but the joy and connection found within the open water swimming community.Presented by Helen Gorman.

Jamie Ingram joins us Helen Gorman to discuss his tapering strategy ahead of the Aquatics GB Swimming Championships this April. He’s one of Britain’s top butterfly swimmers and a Commonwealth Games medallist from 2022. Jamie explains what goes into preparation for a major event, what changes in the final weeks before competition, and the signs swimmers look for to know they’re ready to perform. He breaks down his 100m butterfly, from kick counts, pacing and strategy to handling pressure as he targets another Team England selection. There are lots of takeaways for masters swimmers, highlighting what elements of elite training can be applied at any level. We also touch on Jamie’s own masters swimming experiences, the downsides of growing long facial hair before taper, and his race analytics and coaching business, https://www.jingramswimming.com

This week we dive into the science of lactate, that familiar burning sensation you feel in the closing stages of a hard race, and explore why bicarbonate of soda – baking powder – is being used by elite athletes to slow down lactate acid production. We look at how athletes can train to improve lactate tolerance, considering diet, lifestyle and age as a factor. We consider why elite athletes across different sports have experimented with taking bicarb supplements and whether it can genuinely help swimmers hold their speed when fatigue kicks in. Joining us are Jack Gray and Josh Elston-Carr from sports nutrition brand, FLYCARB. They bring scientific knowledge and performance experience to the conversation. We discuss how bicarb works as a buffering agent, why it’s been used across multiple different sports since the golden era of Coe vs Ovett on the track. We also look at the downsides and discuss whether supplementation has a placebo effect on performance. This episode breaks down physiology, training, and the practical applications in a way that’s (hopefully) easy to understand. If you’d like to try bicarb for yourself, visit https://www.flycarb.com and use the code FREESTYLE10.

Michael Read MBE is a legend of British swimming. He has spent more than six decades pushing the limits of endurance in the water. Selected for the 1960 Olympic team before an accident ended that dream, he went on to carve out an extraordinary career in marathon swimming — including 33 crossings of the English Channel, earning him the title of "King of the Channel.”Now in his 80s, Michael is still competing at the highest level in masters swimming, recently winning multiple gold medals at the Open Masters Games in Abu Dhabi and claiming a World Aquatics masters open water title in Singapore.In this episode we talk about Olympic heartbreak, the brutal beauty of Channel swimming, and what keeps him diving in after a lifetime in the sport.

David Bryant is competing more than anyone we know right now - chasing records and rolling back the clock to his youth.From international racing in the 80s to masters globe trotting (with a possible side hustle in espionage), he’s proof that ambition doesn’t retire. We discuss the privilege and the challenges of reaching age 65 and having world record aspirations.This isn’t a story about slowing down.It’s about speeding up - at 65.

Mel Bardsley has never just “gone for a swim.” From representing her country in artistic swimming to winning BUCS university water polo championships and competing in National League Division 1, she’s spent a lifetime pushing limits in the water. She’s swum the English Channel in a relay, claimed Masters surf lifesaving titles, and now coaches open water swimmers from her base in Bude, North Cornwall after leaving school teaching to launch Swimscape Cornwall. In this fun episode, we dive into the training behind elite artistic swimming, what pool swimmers can learn from it, her tips on cold water acclimatisation, and why she’ll choose the sea over a pool every time. It’s a conversation about longevity, variety, and always finding your next challenge. Visit Swimcape Cornwall here: https://swimscapecornwall.co.uk

In December, Dom Wooldridge broke the British Masters 100m butterfly record in the 30–34 age group - with an unexpected training partner: AI.Unable to attend all his training sessions with City of Cardiff Swimming Club, Dom turned to AI-generated sessions to supplement his preparation. In this episode, he joins host Helen Gorman to share his firsthand experience of using AI to support his performance. Together, they explore how well this real-life experiment worked… and reveal some of the downsides, including the occasionally bold (and sometimes outrageous) suggestions AI produced along the way.