Science Of Ultra
For endurance athletes who want to do more than improve race performance. Learn how to eat, sleep, think, and move better. Become your ultra best!
info_outline Iñigo Mujika, PhD 06/25/2020
Iñigo Mujika, PhD Iñigo Mujika (PhD) has coached numerous Olympians, national teams, and is recognized as one of the top triathlon (swimming, cycling, and running) coaches in the world. He's published over 100 peer-reviewed articles, books, and book chapters. He literally wrote the book on tapering, which is the main focus of our discussion though we touch on many other important and practical topics. Find all the links we talk about at https://scienceofultra.com/podcasts/127
info_outline David Bishop, PhD 06/11/2020
David Bishop, PhD David Bishop, PhD is a Professor at Victoria University in Australia and an expert on the health and performance outcomes of exercise prescription with a particular emphasis on mitochondrial adaptations. Recently, he’s been studying the impact of twice-per-day training. You’ll learn, for example, that running twice in a day may be more beneficial than training for the same duration in one long run. And, we explore many other topics that will help you take your workouts to the next level.
info_outline Jose Areta, PhD 05/28/2020
Jose Areta, PhD Jose Areta studies energy availability, training, and performance. We talk about his recent case study of an amenorrhoeic athlete who restored their menstrual cycle while training and competing at a high level, his comprehensive review of glycogen utilization, and how an athlete can loose weight while training for performance and periodizing carbohydrate intake.
info_outline Mark Burnley, PhD 05/14/2020
Mark Burnley, PhD My guest today is Mark Burnley, PhD from the University of Kent. He's studies endurance physiology, especially the power-duration relationship. For example, he was part of the group that first validated the 3-minute all-out test to estimate critical power. He's spent much of his career questioning why we can only maintain exercise when the intensity is less than 20-30% of our ability to generate force…why do we have so much additional capacity when we can't sustain it?
info_outline Patrick Wilson, PhD 04/30/2020
Patrick Wilson, PhD Patrick Wilson (PhD) is an Associate Professor at Old Dominion University and author of a newly published book, The Athlete's Gut. He was a guest in episode 16. Today, we update our understanding of gut physiology from when he was first on the show but spend most of our time on lots of new and applied questions relevant to your training, racing, and adventures.
info_outline Andy Jones, PhD 04/16/2020
Andy Jones, PhD Andy Jones is one of the world's leading experts in human performance physiology, especially in the realm of endurance. Nike recognized this when they brought him onto the Breaking 2 project. He's most famous in many circles for his pioneering work using nitrates to boost performance. Yes, this is the beetroot guy. Today we talk about mechanisms of fatigue, critical speed/power, evidence-based approaches to training, and (of course) beetroot juice.
info_outline Father-Son World Record Marathon 04/02/2020
Father-Son World Record Marathon Dr. Julien Louis takes us through the training, pacing, and physiology of the father-son duo who set a new world record for combined time in the marathon. We discuss the father-son team and extract additional take-away messages for your training.
info_outline Is Your Training Bent? 03/25/2020
Is Your Training Bent? Mapping your training and then seeing what events (races, or adventures) fit on your map, without bending it, keeps the focus on what’s most important…you. This method tells you which events you could run because it’s the method that fits events to your body rather than bending your body to fit events. It’s the only approach that will provide a lifetime of healthy and sustainable running progress.
info_outline Finish Low with Drs. Morton and Louis 03/20/2020
Finish Low with Drs. Morton and Louis This is a deep dive into carbohydrate periodization with Drs. James Morton and Julien Louis where we explain the science behind our recommendation of FUEL FOR THE WORK REQUIRED (e.g., enough but not much more) and GLYCOGEN THRESHOLD (i.e., train to low levels). We also explore issues of sex and age, how bone health may be critically dependent on carbohydrate availability (not just total calories), and several other important topics.
info_outline Dr. Ron Maughan 03/05/2020
Dr. Ron Maughan Dr. Ron Maughan is arguably the most recognized name in sports nutrition. I was fortunate to meet with him in St Andrews, Scotland for our discussion. In this interview we talk about his early days in sports, running with the likes of Don Ritchie among many others, and review some of the current recommendations on training and nutrition.
info_outline Genes and Placebos 01/31/2020
Genes and Placebos Today’s conversation is with John Kiely and Craig Pickering. John was on episode 52; we talked the lack of evidence supporting periodized training programs. We begin with the current state of evidence in genetic testing for athletic potential and planning training. We move on to more useful ways of viewing your training program. It really is simple yet multitudes are derailed by chasing placebo effects for marginal gains on an inconsistent program. Oh, and we talk about placebo effects as well.
info_outline CC18 Roundtable 12/25/2019
CC18 Roundtable A T/F from each of our four coaches posed to the group to wrap up 2019. Does level running speed translate to uphill abilities, is training for a 200 miler fundamentally different from training for shorter distances, should you run through tweaks or injuries, is more running volume going to help you run 100-milers better...these are our main topics of conversation.
info_outline Zones 12/19/2019
Zones The main goals of this episode are to shed light on the origins of zone training, illustrate how the borrowing of the models by athletes is flawed especially when heart rate is used as the primary indicator, anchor a 3-zone model to training-relevant physiology, indicate the conceptual utility of a 5-zone model, and provide you with a general guide for distributing your training intensity volumes. Full script at https://scienceofultra.com/podcasts/112
info_outline CC15 Is Specificity Important? 10/24/2019
CC15 Is Specificity Important? How much do your training runs need to look like the race or event to maximize your performance? That's the basic question behind the term 'specificity'. Our four coaches address these ideas in today's Coaches' Corner.
info_outline Stress...Response 10/10/2019
Stress...Response How valid are the most commonly held beliefs in exercise training that assume a reliable and specific adaptation to a specific workout? In this episode, I explain why we now view these ideas as too simplistic. We dig into how the basic principles that underly the majority of exercise training plans owe their origins to a theory of pathological stress-response patterns, which may not be reliable across the spectrum of sports. Then we take a four-step approach to getting it right, or at least better.
info_outline Downhill Running 08/14/2019
Downhill Running In recent episodes we’ve explored how you can train your mind and body. The third area for training is craft. Everything from pacing, to hydration strategy, to gear choices, to foot care are part of your craft. Today, the part of craft we’re going to explore is downhill running. Downhill running is a skill. It requires deliberate practice and can not be mastered just by training the body or running downhill a lot without putting at least some thought into it.
info_outline Interval Fundamentals 07/18/2019
Interval Fundamentals You can train our mind, body, and craft. In recent episodes on training your body, we skimmed the surface of training endurance and economy. If you run a lot of miles, often on race-like terrain and run all out for short bursts a few times per week, you’re doing the majority of the work that will improve your body’s capacities. To further extend stamina, you may want to run comfortably hard intervals, the topic of today's episode.
info_outline Welcome to Training Your Mind 06/26/2019
Welcome to Training Your Mind If you’re going to do something that’s difficult, like running ultra-marathons, it’s important to have a strategy. Inside of that strategy you have to develop and refine skills through deliberate practice. Train your mind, just like you train your body. In this installment, we create an overview of training the mind.