This week the episode focuses on a listener question about the determinants of endurance performance. Before this, we briefly recap the New York Marathon and cover our usual segments including the Doctor’s Office where we touch on concussion, concussion protocols and CTE.

(00:00) Introduction

(02:51) Xylon’s Injury Update

(06:00) David’s Recovery from Valencia Half Marathon

(13:00) Community Shoutouts

(14:30) New York Marathon Review

(23:39) Listener Question Determinants of Endurance Performance

(26:42) VO2Max

(31:02) VO2Max and Longevity

(33:57) Economy/Efficiency

(37:14) Threshold

(39:19) Critical Pace/Critical Power/FTP

(39:58) Lactate

(44:25) Durability/Fatigue Resistance

(46:10) Factors Impacting Durability/Fatigue Resistance

(47:47) Fuel Sources and Fatigue

(52:44) Predicting Marathon Time and Breaking 2hrs

(53:17) Threshold

(54:43) Predicting Marathon Time and Breaking 2hrs

(60:12) Doctor’s Office - Concussion Protocols

(65:22) November’s 1% Better Challenge

(68:24) What We are Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast:

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too):

https://visit.pfandh.com/onepercentfuelplanner

Article on Physiology of Endurance Performance

https://physoc.onlinelibrary.wiley.com/doi/10.1113/jphysiol.2007.143834

Article on the Differences Between Men and Women

https://physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/JP272268

Article on Physiology of 2hr Marathon

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00647.2020?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org

Article on Durability as the Fourth Dimension of Endurance Performance

https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP284205

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

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The guys debrief the big races from the weekend including Valencia half marathon and Kona Ironman, chatting pacing as part of this and some listener questions. They then discuss the Tour de France courses and have the usual segments.

(00:00) Introduction

(06:09) David’s Valencia Efforts

(13:50) Pacing and How to Pace

(21:37) Xylon’s Current Training

(26:07) How do you Practice Pacing?

(31:34) Community Shoutouts

(32:33) Listener Question on Race Pace

(42:07) Sports Equinox

(43:38) Kona Recap

(47:58) Effect of Water Dousing on Performance

(50:17) Warm up in Triathlon

(52:32) Valencia Marathon Observations

(55:11) Tour de France Courses

(69:12) Doctor’s Office

(70:06) November’s 1% Better Challenge

(71:11) What We are Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast:

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too):

https://visit.pfandh.com/onepercentfuelplanner

Article on Water Dousing and Running Performance

https://journals.humankinetics.com/view/journals/ijspp/19/11/article-p1291.xml

Article on Warm Up In Triathlon

https://journals.humankinetics.com/view/journals/ijspp/aop/article-10.1123-ijspp.2024-0181/article-10.1123-ijspp.2024-0181.xml

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

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This week’s episode starts with a recap of Cape Town Marathon and a view towards Valencia Half Marathon. We then tackle a listener question on potential downsides of heat training. After this we cover some thoughts from Chicago Marathon, some observations on brands in the running space and finally examine some papers on circadian rhythm and performance, AI vs dietitians and probiotic use. The Doctor’s Office has some research in it too this week, before we finish off with October’s 1% Better Challenge and a quick look at Kona.

(00:00) Introduction

(02:32) David’s Training Update

(03:32) Traveling to Races

(05:44) Xylon’s Cape Town Marathon Efforts

(19:13) Community Shoutouts

(22:13) Listener Question on Drawbacks of Heat Training

(26:48) Chicago Marathon Observations

(30:27) Women’s Performances Nearing Men’s Performances

(36:26) Parker Valby Signs with New Balance

(40:43) Brands and Branding of Races

(42:20) Probiotics GI Distress and Fatigue in Athletes

(45:00) AI to Optimise Nutrition for Ultra Endurance

(49:10) Circadian Rhythm, Sleep Inertia and Marathon Performance

(55:25) Doctor’s Office - Knee Injuries in The Premiership

(59:00) October’s 1% Better Challenge

(61:27) What We are Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast:

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too):

https://visit.pfandh.com/onepercentfuelplanner

Article on Sex Specific Differences and Supershoes

https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1386627/full

Article on Probiotics and Fatigue

https://www.tandfonline.com/doi/full/10.1080/15502783.2024.2388085#d1e1219

Article on AI in Ultraendruance Nutrition

https://www.termedia.pl/Optimizing-athletic-performance-through-advanced-nutrition-r-nstrategies-can-AI-and-digital-platforms-have-a-role-in-ultraendurance-sports-,78,54384,1,1.html

Article on Circadian Rhythm and Sleep Inertia with Marathon Performance

https://onlinelibrary.wiley.com/doi/10.1111/jsr.14375

Article on Knee Injuries in Rugby

https://bjsm.bmj.com/content/early/2024/10/22/bjsports-2024-108639

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

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https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw==

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Matthew Marquardt is a professional triathlete currently Ranked 19th in the PTO rankings and 9th in the IM Pro Series. He came 11th in the 2023 IM World Championships and joins us to talk about his preparation for Kona 2024 and how he balances being a professional triathlete with being a full time medical student.

(00:00) Introduction

(00:24) The Heart, its Function and Adaptation to Training

(10:07) David Balancing Recovery, Training and Freshness

(13:30) Xylon’s Health and Cape Town Marathon

(18:27) Community Shoutouts

(22:15) Interview Starts

(25:28) Matthew’s Run Technique Work

(32:26) How has Matthew’s Training Been Going?

(34:00) IM Pro Series

(37:15) Matthew’s Training Week and Balancing it with Study

(41:28) No Longer Doing Brick Sessions

(45:30) How has Matthew’s Training Changed Since he was an Amateur?

(49:20) How does Matthew think Kona Will Play Out?

(52:25) What does Success Look Like for Matthew at Kona?

(53:30) Matthew’s Nutrition Plan

(55:30) Matthew’s Heat Preparation for Kona

(60:30) Matthew’s Shoe Choices and use of Supershoes

(65:40) Lactate and What Impacts it

(69:29) Matthew’s Caffeine Strategy

(74:44) September 1% Better Challenge

(75:55) What We’ll Be Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast:

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too):

https://visit.pfandh.com/onepercentfuelplanner

Links to Matthew:

Instagram: @matthewdmarquardt

Matthew’s Pelotonia Page: https://www.pelotonia.org/profile/MM785916

Core Body Temperature Algorithm Matthew Mentioned

https://usariem.health.mil/index.cfm/research/products/cbt_algorithm

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

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https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw==

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We are joined on the podcast by Christie Jenkins, Co-Founder & Chief Investment Officer at F32 a multi-club football ownership group focused on world class player development. We discuss her journey, including competing in 3 sports at an international level and background in finance. We also discuss Women's sport and what the future looks like, including FC32’s approach to this.

(00:00) Introduction

(01:19) David’s Efforts at Cardiff Half Marathon

(04:12) Advice on Running Events

(06:10) Xylon’s Back Progress

(10:15) Listener Question

(18:25) Interview Starts

(20:00) Christie’s Time in the Circus

(21:00) How did Christie Get into Sport?

(22:24) Christie’s Injuries in Trampoline

(23:21) Trampoline as a Sport

(26:18) Skill Acquisition in Trampoline

(27:26) Christie’s Time at the Australian Institute of Sport

(29:45) How did Christie Decide to Transition out of Trampoline?

(33:08) Christie's Progression in Beach Volleyball

(35:08) How was Christie Earning a Living During her Sport Career?

(38:55) Startup Founders and Finding the Successful Ones

(42:13) Feedback to Founders from VCs

(43:40) Advice for Founders & Investors

(46:48) Women’s Football, NIL and Title 9

(51:47) Is the USA Going to be the Breeding Ground for Women’s Football?

(53:44) Are the Development Structures in Women’s Football the Same as in Men’s Football?

(55:00) Revenue Drivers in Football and ROI in Football

(57:49) Why is Pushing the Women’s Game Important?

(61:10) The Product of the Men’s vs Women’s Game

(65:50) What is FC32?

(69:50) Recruiting & Developing Managers at FC32

(74:30) Review of Episode

(75:30) October 1% Better Challenge

(77:45) What We’ll Be Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast:

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too):

https://visit.pfandh.com/onepercentfuelplanner

Links to Christie:

Blog: https://christiejenkins.substack.com/

Website: www.christiejenkins.com.au

LinkedIn: https://www.linkedin.com/in/christiejenkins/

Links to FC32:

FC32 website: www.fc32.com

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

Follow us on Instagram:

https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw==

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The guys discuss the IMWC in Nice and Pogacar’s superhuman effort before a research paper on underfueling in the premier league and fuel requirements at different body weights. They answer some listener questions about training intensity and race shoes on pro’s and finish off with October’s 1% Better Challenge.

(00:00) Introduction

(02:03) Xylon’s Holiday

(04:40) Xylon’s Training & Injury Update

(06:20) David’s Calf Issue

(11:05) Back Pain

(19:00) Elite Athlete’s Shoes

(24:10) Advice for Completing an Ultra Endurance Bike Ride

(29:00) Training Between Thresholds and Adaptations it Creates

(37:57) IM Nice Observations

(47:10) Tadej Pogacar’s Win at the World Championships

(51:48) Underfueling in the English Premier League

(60:00) Carbohydrate Oxidation Rates and Bodyweight

(69:25) Doctor’s Office

(70:18) October’s 1% Better Challenge

(72:30) What We are Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast:

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too):

https://visit.pfandh.com/onepercentfuelplanner

Article on Carbohydrate Intake in EPL Footballers

https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2402137

Article on Glucose Oxidation and Bodyweight

https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2024-0097/article-10.1123-ijsnem.2024-0097.xml

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

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https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw==

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Dr Amy Boalch joins the podcast this week to talk about safe participation in endurance events and common problems seen by event medical staff. Amy is the project lead for the race ready app, a medical doctor and currently undertaking her masters in medical education. She shares best practice advice for how to hydrate and manage pain in endurance events as well as some mistakes she sees in athletes preparing for races.

(00:00) Introduction

(01:00) Topical news for the Episode

(03:50) Interview Starts

(06:07) How did Amy End up Studying Medicine

(07:00) Career Choices at a Young Age

(09:30) How did Amy Start Running?

(11:29) What Problems Come to Medical Tents Most Commonly at Mass Participation Sporting Events?

(13:44) Risk vs Consequence

(14:19) Chafing

(15:52) The Stages of Heat Illness and What is the Treatment for Severe Cases

(22:55) What are the Warning Signs of Heat Illness?

(27:05) How Much Should You Drink in Endurance Events?

(29:05) Drinking to Thirst

(32:15) How do we get low Sodium in Endurance Events?

(38:33) Pain Management for Endurance Events

(43:34) What are Mistakes That Amy is Seeing in Preparation for Endurance Events?

(46:26) How did the Race Ready App Start?

(48:40) How does the App Work?

(52:50) Who’s on the Race Ready App Team?

(54:50) What’s Coming to the Race Ready App?

(57:28) September 1% Better Challenge

(58:17) What We’ll Be Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast:

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too):

https://visit.pfandh.com/onepercentfuelplanner

Links to Amy:

Instagram @marathonmedic

Website www.marathonmedic.com

Links to the Race Read App

Instagram: @racereadyapp

Website: raceready.run

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

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https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw==

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This week the community really shone and we answer a number of listener submitted questions, some about previous episodes some not. From there we discuss Jakob Ingebrigtsen’s debut half marathon and then it is onto some scientific papers. One on the physiology of backyard ultras and the other on recovery and carbohydrates. We finish up with some concussion discussion in the doctor’s office.

(00:00) Introduction

(00:26) Xylon’s Pain in the Butt

(08:12) David’s Using Shoes to Help his Training

(09:41) Xylon’s Shoe Shopping and Shoe Size

(13:09) Blister Issues and Solving Them

(16:36) Community Shoutouts

(19:29) Measuring Magnesium Levels

(21:49) Should you Split your Strength and Endurance Training up or do Them on the Same day?

(25:05) Should you Vary your Running Terrain?

(28:40) How Transferable is Fitness Across Sports?

(39:01) Jakob Ingebrigtsen’s Half Marathon Debut

(43:24) The Physiology of “Backyard Ultras”

(51:00) Carbohydrate Refueling

(54:50) Doctor’s Office - Concussion

(58:25) September 1% Better Challenge

(59:50) What We are Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast:

https://visit.pfandh.com/theonepercentbetterpodcast

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too):

https://visit.pfandh.com/onepercentfuelplanner

Article on Magnesium

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/#:~:text=Magnesium%20further%20modulates%20insulin%20signal,function%20of%20proteins%20and%20mitochondria.

Article on Concussion and the Fencing Response

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8922760/

Paper on Backyard Ultra Physiology

https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12190

Video of Tua’s Concussion

https://www.youtube.com/watch?v=QXdxpRCaR0k

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

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