In this episode of the Supporting Champions Podcast, I’m joined by the brilliant Kate Spilsbury—a former colleague, friend, and leading performance physiologist. Kate's journey from nutrition to physiology is both inspiring and instructive, and I couldn’t be more thrilled to welcome her to the show.

We explore the critical moments in athlete preparation—particularly tapering and peaking—and why getting them right can lead to breakthroughs or breakdowns in performance. Drawing on her experience in both British athletics and now high-performance sport in Australia, Kate shares deep insights into how training systems compare, how to support athletes through the nerves of tapering, and how individualized approaches are key to unlocking potential.

This conversation is rich with reflections from her research (including Kenyan vs. British runners), her experience leading into the 2032 Brisbane Olympics, and her wisdom on monitoring, recovery, and pacing strategies that really work.

✅ Key Topics

✔️ Tapering and peaking for optimal performance ✔️ Transition from nutrition to physiology ✔️ High performance systems in the UK vs. Australia ✔️ Managing training loads and athlete readiness ✔️ Monitoring tools: HRV, pacing, and athlete feedback ✔️ The psychological side of tapering ✔️ Individualization in endurance and team sports ✔️ Environmental factors: heat, altitude, geography ✔️ Recovery strategies and their effectiveness

🕒 Chapters

00:00 – Reconnecting and Career Path 02:51 – Transitioning to High Performance Management 06:03 – Comparing Athletic Systems: Australia vs UK 08:50 – The Importance of Tapering and Peaking 12:06 – Understanding the Athlete's Mindset 15:01 – The Risks of Inadequate Tapering 18:10 – Strategies for Effective Peaking 20:52 – Guidelines for Tapering and Peaking 24:06 – Insights from Research on Training Loads 27:18 – Tapering Strategies in Endurance Sports 29:54 – Individualization in Team Sports Training 33:04 – Recovery Methods and Their Impact 36:05 – Environmental Considerations in Tapering 39:11 – Monitoring Athlete Responses During Tapering 41:54 – The Importance of Individualization in Tapering 46:57 – Pacing Strategies and Their Relation to Tapering

Kate’s knowledge is exceptional—and her honesty about the real-world complexities of performance makes this a must-listen for coaches, sports scientists, and anyone working in elite sport.

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#SupportingChampions #SteveIngham #KateSpilsbury #Tapering #Peaking #EnduranceSports #HighPerformance #Olympics #SportsScience #TeamSports #AthleteMonitoring #Recovery #Physiology

In this episode of the Supporting Champions Podcast, Steve Ingham is joined by Tim Stevenson – a seasoned strength and conditioning coach – to explore the complex mechanics of the shoulder, injury prevention, and how to build resilient, high-performing athletes. Drawing from over 16 years of experience and his work with elite performers like Charlotte Henshaw, Tim shares a philosophy that moves beyond traditional training—focusing instead on dynamic stability, movement quality, and control-based strength.

Tim sheds light on why the shoulder is such a vulnerable joint, and how athletes can strengthen it not just through brute force, but through mobility, variation, and intentional movement. We explore how rehabilitation should be integrated with performance training, and how a holistic approach is essential for long-term fitness, injury resilience, and sustained enjoyment in sport.

🔍 Key Takeaways

✅ The shoulder’s complexity requires dynamic, not just isolated, strength.

✅ Rehab and S&C shouldn’t be separate—they must be integrated.

✅ Varied movement patterns and calisthenics build “bulletproof” shoulders.

✅ Strength is the armour—but control and awareness are the strategy.

✅ Movement quality matters more than just lifting heavy.

📌 Chapters

00:00 Introduction to Tim Stevenson and His Journey

03:05 The Complexity of Shoulder Injuries

05:47 Rehabilitation vs. Strength Training for Shoulders

09:14 Case Study: Charlotte Henshaw’s Journey

11:58 Dynamic Stability in Shoulder Training

14:57 Rethinking Traditional Strength Methods

17:48 Building Bulletproof Shoulders

21:00 Integrating Rehab with S&C

24:05 The Role of External Rotation

26:59 Exploring Training Alternatives

38:33 The Importance of Shoulder Mechanics

41:05 Integrating Control-Based Movements

42:30 Exploring Athleticism and Strength

44:41 Functional Performance Goals

46:38 Movement vs. Strength

48:56 Long-Term Fitness Philosophy

53:33 Variety and Longevity in Training

54:58 Practical Training Recommendations

01:01:17 Mobility Integration

01:04:22 Cross-Training for Shoulder Health

01:07:10 Final Thoughts

🎧 Whether you’re an athlete, coach, physio, or simply someone looking to future-proof your training, this episode with Tim Stevenson offers a compelling look into the science and practice of building strong, mobile, and resilient shoulders.

🔗 Learn more about Tim’s work at: https://www.dynamicshoulders.com/

🎓 Use code SC10 for 10% off all Supporting Champions Courses: https://www.supportingchampions.co.uk/onlinecourse/#courses

#StrengthTraining #ShoulderHealth #Rehabilitation #InjuryPrevention #AthleteDevelopment #SupportingChampions #DynamicStability #MobilityTraining

In this episode of the Supporting Champions Podcast, I’m joined by Lisa Trainor – a former varsity athlete turned researcher – to explore the evolving landscape of athlete well-being. Drawing from her own experiences and her academic work, Lisa discusses how injury and major disruptions like the postponement of the Tokyo Games can influence an athlete’s psychological state. She offers insight into the distinction between hedonic (feeling good) and eudaemonic (functioning well and finding purpose) well-being, and how each contributes to sustainable elite performance.

We unpack key themes including the importance of psychological safety, the value of self-confidence and identity in sport, and how athletes can remain fulfilled even when faced with setbacks. Lisa provides a compelling case for redefining success beyond medals and rankings – encouraging us to view thriving and performance not as opposites, but as intertwined outcomes of a well-supported sporting experience.

🔍 Key Takeaways: ✅ Well-being isn’t just about feeling good—it’s about functioning meaningfully. ✅ Injury and disruption can offer valuable moments for reflection and growth. ✅ Athletes may perform without well-being, but it’s not sustainable long-term. ✅ Psychological safety is a foundational component of thriving environments. ✅ Pursuing purpose and personal agency is central to eudaemonic well-being.

📌 Chapters: 00:00 Introduction and Background of Lisa Trainor 03:06 Injury, Well-Being, and Athlete Support 05:53 Coping with the Tokyo Games Postponement 08:49 Understanding Well-Being: Hedonic vs. Eudaemonic Perspectives 11:45 The Role of Well-Being in Elite Athlete Performance 15:03 Exploring Athlete Well-Being Components 17:59 The Interplay of Eudaemonia and Hedonia in Sport 21:00 Research Insights on Athlete Well-Being 23:55 Conclusion and Practical Applications 35:49 Understanding Athlete Well-Being 42:13 The Role of Performance in Well-Being 50:51 Purpose and Fulfillment in Sport 57:09 Psychological Safety and Relationships 01:05:21 Developing Eudaemonic Well-Being

🎧 Whether you’re an athlete, coach, psychologist, or someone passionate about high performance and mental health, this conversation with Lisa offers rich insight into the deeper layers of what it means to thrive in sport.

🔔 Subscribe, like, and share to stay updated on future episodes. 🎓 Use code SC10 for 10% off all Supporting Champions Courses: https://www.supportingchampions.co.uk/onlinecourse/#courses

#AthleteWellbeing #SportsPsychology #MentalHealth #Eudaemonia #HighPerformance #SupportingChampions