This podcast is all about getting sport science research out into the public domain. We cover what we do and don't know regarding all topics related to endurance running performance and, more importantly, how can we use this information to make ourselves healthier and faster runners! Your host is Dan Nash, PhD researcher at Cardiff Metropolitan University and exercise physiologist for Welsh Athletics and Welsh Triathlon. Dan is also an accomplished runner in his own right, with a marathon best of 2hrs 15 minutes and the current British record holder over 50km.
Threshold Training: Is it worth the hype?
54:31Threshold training has come to prominence in recent years, primarily through the success of the Ingebrigtsens. In this episode, I discuss what threshold training actually entails, why it might be a useful intensity to train at, and what are the limitations with threshold training. A lot of the dicussion is centred around a recent review that discusses why "The Norwegian Model" of training may be the next step in the evolution of training practices. This article can be found here: https://www.mdpi.com/1660-4601/20/5/3782 If you would like to support the show, you can buy me a coffee here: https://www.buymeacoffee.com/Dan.Nash
The physiological model of endurance running performance
1:10:38Yes, we are finally back! In this episode, we delve into the physiological model of endurance running performance. We discuss the determinants of VO2max, metabolic thresholds and running economy. We cover additional parameters that are important in the middle-distance events and distances beyond the marathon. Lastly, we discuss the relative importance of the physiological parameters across the different events and how we might determine what is limiting our performance. If you would like to support the show and contribute to the generation of more content, you can buy me a coffee here: https://www.buymeacoffee.com/Dan.Nash
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The 2nd Threshold: The physiology and its applications to training
53:41In this second episode of The Physiology of Endurance Running Podcast, we explore all aspects of the 2nd threshold. We cover: What is the 2nd threshold and why is it important for performance What do we know about the determinants of the 2nd threshold Do we know how best to train it? How can we use the critical speed model to calculate our 2nd threshold outside of a lab and without lactate measurements How can we apply the critical speed model to our own training Critical Speed Calculator You can access the calculator via this link. You will need to download the Excel file in order to edit the document. Let me know if it doesn't work! Key References "The maximal metabolic steady state: redefining the ‘gold standard’" "Muscle metabolic responses to exercise above and below the “critical power” assessed using 31P-MRS" "Critical power is positively related to skeletal muscle capillarity and type I muscle fibres in endurance-training individuals" Specialists you should follow Dr Mark Burnley: Twitter Profile and YouTube channel Dr Philip Skiba: Twitter Profile and Book Find more from me on Twitter and Strava, while here is a link to my "Physiology of Endurance Running" webinar series.
How to fuel your next marathon
57:30In this first episode of The Physiology of Endurance Running Podcast, we explore what the research has to say on how best to fuel your marathon. We cover:The pros and cons of fat and carbohydrates as fuel sourcesWhy taking on carbohydrates aids performanceHow much carbohydrate should we take on during a marathonHow to choose which fuel type to take onHow to plan your own nutrition strategy for training and racingKey References "Glucose-fructose likely improves gastrointestinal comfort and endurance running performance relative to glucose-only""Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers""Solid, Gel, and Liquid Carbohydrate Format Effects on Gut Comfort and Performance" Specialists you should followLouise Burke: Twitter Profile and ResearchGate ProfileTrent Stellingworth: Twitter Profile and ResearchGate Profile Find more from me on Twitter and Strava, while here is a link to my "Physiology of Endurance Running" webinar series. Post-production correctionsAt 34' I say that Maurten gels contain 40g of carbohydrate. They actually contain 25g while SIS Beta Fuel gels that I also refer to contain 40g