Show Notes

In this Spotlight, we kick off with cycling, and wonder whether we're seeing a tactical evolution in cycling in response to long-range attacks. We also talk about Group 2 syndrome, and why elite cyclists could be a behavioural economist's ideal cohort. Cycling safety is in the Spotlight, after the inquest into the death of Muriel Furrer concludes, and new devices over-promise on risk reduction and head impact measurement.

In athletics, Josh Kerr is going for a mile world record, and it'll actually be legitimate, while teen phenom Gout Gout is in the news, though not for winning this time. We discuss how misplaced the general expectation of teenage progress is, and why we may be setting young talent up to fail, no matter how it succeeds. Speaking of failure, Albert Korir failed three drugs tests and confessed, and is now serving a ban. Do we even care?

And finally, another teenage phenom is in the news, as Indian 15-year old Vaibhav Sooryavanshi smashed a 15-ball half century to go with a 35-ball century last year. He's now old enough to play for India. But should he? That's a different question...

Links

• Article on the Muriel Furrer inquest
• A device claims to measure head impact to protect MTBers
• Josh Kerr going for the mile World Record
• Gout Gout beaten in what is described as an "upset", but that betrays unreasonable expectations
• Article on Albert Korir's positive tests and ban
• Why Sooryavanshi should not be fast-tracked into the Indian T20 squad

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With apologies for confusion, after we published our most recent podcast on the IOC's new policy for women's sport, we realized the original file had an issue with the syncing of the two audio streams. That was fixed on the day, but the glitch has continued to affect some listeners, and so we are just republishing it here, so that we can be sure that the issue is resolved for what we think is an important podcast, not one we want to be unlistenable because of that problem. Thanks for listening!

Show notes

The International Olympic Committee, under its new President Kirsty Coventry, has announced new guidelines for eligibility in women's sport. The central decision is clear: the boundaries around women's sport will be protected, with no males — whether they identify as transgender or are athletes with specified differences of sex development (DSDs) — eligible to compete in the women's category. Women's sport is now female only.

This is a strong, unified position. The policy mandates the eligibility requirement across all Member Federations, establishing a central global standard that should help bring an end to the fragmentation that has affected the sporting landscape in recent years. It also sets out a clear process for determining eligibility: screening for the presence of the SRY gene, followed by further testing where needed to confirm the specific diagnosis, and then a decision on inclusion or exclusion. specifies that eligibility for women's sport must be confirmed through a process involving screening for a gene (SRY), followed by testing to diagnose the specific question, and then inclusion or exclusion.

This represents a significant moment for women's sport. It reverses generations of policies that allowed males into women's competition, often at the expense of fairness and safety. In this short podcast, we examine the finer details of the new policy, what remains unclear, how we arrived at this point, and what the changes may mean for sport and for female athletes going forward.

Links

The IOC policy

The IOC's statement accompanying the policy

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This is a strong, unified position. The policy mandates the eligibility requirement across all Member Federations, establishing a central global standard that should help bring an end to the fragmentation that has affected the sporting landscape in recent years. It also sets out a clear process for determining eligibility: screening for the presence of the SRY gene, followed by further testing where needed to confirm the specific diagnosis, and then a decision on inclusion or exclusion. specifies that eligibility for women's sport must be confirmed through a process involving screening for a gene (SRY), followed by testing to diagnose the specific question, and then inclusion or exclusion.

This represents a significant moment for women's sport. It reverses generations of policies that allowed males into women's competition, often at the expense of fairness and safety. In this short podcast, we examine the finer details of the new policy, what remains unclear, how we arrived at this point, and what the changes may mean for sport and for female athletes going forward.

Links

The IOC policy

The IOC's statement accompanying the policy

Hosted on Acast. See acast.com/privacy for more information.

Show notes

Today the Spotlight falls on Therapeutic Use Exemptions, or TUEs, that are given to athletes when they have a medical condition that requires the use of an otherwise banned substance. Last week, the International Testing Agency published the record of TUE applications for 56 sports, going back six years, and we cast our eye on some of the notable drugs, sports and cases. We explore why Growth Hormone TUEs are prevalent in gymnastics, why stimulants top the list of substances, and open up some philosophical conversations about whether TUEs should be allowed at all?

Also in the show, a 'triathlon' of sports news, starting with cycling recaps of Milan San Remo where Pogacar produced an extraordinary display of dominance to win one of the two monuments missing from his resume, and from the Cape Epic, where women raced shorter distances than men this year, and we explore how the rationale for this is a little shaky. From the track, we look back at the World Indoor Championships from Poland, and in the pool, a World Record in the 50m warrants some musing on how records are fallen despite tech bans.

And finally, Gareth notes with some pleasure that NFL superstars where humbled by flag football specialists, reminding us that getting to the top of any sport is not an automatic right!

Links

• Thoughts on cycling and the need to question as read out by Gareth
• Cameron McEvoy's 50m freestyle world record
• The original ITA TUE Dashboard
• Paper from the Olympics showing prevalence < 1% in the Games
• The study on methylphenidate's performance enhancing effects
• Does gymnastics training inhibit growth in young girls?
• Intensive training and growth in female gymnasts
• Jon Pike's philosophy article on TUEs in sport
• World Boxing's statement on Lin Yu-Ting's eligibility
• Watch some NFL starts get bamboozled in flag football

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In this Spotlight, we run our eye and offer our insights on the world of sport, covering a range of sporting events. We start with the Six Nations, which went beyond the wire in a spectacular tournament that shows the health of "the product". We discuss the ongoing Cape Epic, where the pairs format throws up some pacing and tactical challenges for unbalanced teams. And we preview the year's first Monument, where Tadej Pogacar will have to test and challenge Mathieu van der Poel's durability and 5-min power to win the elusive title. We discuss the requirement for Pogacar and UAE to extend the efforts above FTP and even VO2max to climbs even before the Cipressa, in order to make van der Poel vulnerable to a five minute effort on the decisive Poggio climb.

Switching to running, we briefly discuss the remarkable 2:10 performance by Fotyen Tesfay in Barcelona, and why it's the de factor WR, but may be as questioned as the incumbent WR by Ruth Chep'ngetich. Another dramatic finish in Los Angeles, a marathon decided by 0.01s where the 'loser' went the wrong way, and didn't, apparently, take in a single gram of carbohydrates in the race.

While on the subject of dramatic finishes, recent research shows that the odds of a cardiac arrest are significantly higher in the final kilometer of running races (20km and half marathon). We compare that to triathlons, where the odds of cardiac arrests are way higher in the first part of the race, in the swim. We discuss the physiology and emotional reasons for these risk increases.

We then move into the resistance training space, to talk briefly about the American College of Sports Medicine's position stand on resistance training. It says what many people know, but challenges what a lot of people think, and the reaction has been enlightening!

And finally, a few short results and discussion points from around the world of sport, including an unprecedented reversal of an entire tournament result, and a rare "defeat" (on a technicality) for Johannes Klaebo in cross-country skiing

Links

• Relevant to the discussion on recovery after high intensity efforts, here's an article on how our 'battery' is recharged, or reconstituted
• Article on Fotyen's 2:10:51 marathon
• Good insights on Fotyen from Letsrun.com
• The research out of Paris showing the higher risk of cardiac events in the final kilometer of races
• A similar study on cardiac arrests in triathlon
• The LA Marathon finish and race are discussed in this article
• The ACSM Position Stand on Resistance Training
• Stuart Phillips' posts on the ACSM Position Stand on Resistance Training

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Show notes

This week's show kicks off in London, where Ross recently attended World Rugby's Annual Shape of the Game meeting. he shares some insider insights on topics including law change in the sport, what fans want, and the tensions rugby bosses are facing to grow the game. Staying on rugby, we discuss head injury management, after a few stories popped up in the world of rugby. In the first, a player was allowed to continue playing by the team doctor, but the referee stepped in to have the player removed with a concussion. In the second, a player admitted to 'cheating' the Head Injury Assessment screen back in 2017 to keep playing with a concussion. We discuss whether Rugby's policies to manage head injuries are working?

Shifting gears, we return to the snow of Milan Cortina, as Gareth noticed some interesting discussion about cross-country skiing, and whether 50km was too long because of the challenges it creates for athletes who run out of fuel. We talk about "hitting the wall", and the truth about how our bodies use carbohydrates versus fat during endurance exercise.

Then we talk doping. First, the UCI have asked its Testing Agency to catch a big name doper, with a feeling that the absence of positive tests isn't necessarily indicative of a clean sport, and their desire to catch a higher level rider apparently reflecting that realization. Staying on doping, Tara Moore is suing the WTA for $20 million after a series of bans, appeals and eventual bans for doping that she believes was inadvertently caused by meat contamination.

Our final doping conversation comes from Athletics, where a Member asks whether the records should be reset when they are suspected of being the result of doping. This would particularly affect the Women's record books. We discuss that, offering some insights into how they might justify the removal of some, but not all records, and whether it can feasibly be done.

And finally, there was drama in the USA last weekend, where race leaders followed the lead car off course, and eventually lost podium spots and prize money. Calls to award those athletes the prize money and places at the World Champs have been growing in volume, and we discuss why the logical solution is not all that tricky, despite the letter of the law standing in the way.

Links

• Anthony Watson admits to cheating the Concussion protocols to continue playing
• I mentioned the World Rugby Player Welfare Symposium, it's next week (9 to 11 Mach), it's online and it's free to everyone. Here are the details and programme
• Sexias power analysis - these guys generally get it pretty close
• Cycling is looking to catch a big name doper, according to the NYT
• Tara Moore's case against the WTA
• Keely Hodgkinson's interview with The Times
• Video of athletes going the wrong way in Atlanta

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Show notes

The Milan Winter Olympics concluded last weekend, and in this wrap show, Gareth and Ross look back at the overachievers, the underachievers, and the big stories from Milan, offering insights on who won, lost and captivated our attention. We crown the King of the Games, the best and worst-performing countries, nominate our best performances across the range of sports, from endurance to figure skating (via "stoke"). We also share our biggest disappointments, reflections on what the Winter Games need most, and give our overall ratings to an excellent, thoroughly enjoyable Games.

Links

• An article on the waxing woes of every team apart from Norway's
• Italian article on Tommaso Giacomel's cardiac arrhythmia and ablazione cardiaca (google translate do your thing)
• Some Mikaela Shiffrin interviews - speaking about winning without her influential father and a more upbeat one on the US morning talk show scene
• Federica Brignone on her injury and comeback to win Olympic gold
• Gareth said not to watch this, but in case you wish to ignore his advice, here's Kirsty Coventry and Bugs Bunny
• The highest paid female athletes in the world - Eileen Gu is 4, but look at the split on vs off

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Show notes

The Winter Olympics are a weekend from concluding, and so much has happened, it's been hard to keep up. But we try! In this show, we look at the Nutella doping defence of an Italian biathlete. We discuss the dramatic performance of favourite Ilia Malinin, who confessed to "traumatic thoughts" before his ill-fated free-skate performance in Milan.

There was no scoring controversy in that men's figure skating programme, but there have been in other events - Ice Dance and Big Air were affected by allegations of nationalistic bias, and then in the moguls, there was tie for gold, leading Ross to wonder about the credibility of a scoring system that uses subjective scoring to produce a tie down to the 1/100th of a point. Just share the gold, we reckon!

One athlete who has had no problems, either with pressure or opponents, is Johannes Hoesflot Klaebo, now the most decorated Winter Olympian ever, and basically unbeatable in shorter races. Can he deliver the 50km too? Another who has delivered on the promise is Jordan Stolz, though he was denied the 1500m speed skating gold. Reports of his cycling process have led to speculation that he could have a great career in cycling, should he fancy it. We discuss the barriers to that transition, and wonder how he might go about it.

Away from the Games, there's an indoor world record in the 800m, which augurs well for Keely Hodgkinson's longer term aspirations of the outdoor World Record, and which puts Femke Bol's aspirations into perspective. The head to head rivalry may be a season or two away - we explain why Bol needs more than a single season.

And Finally, we return to the snow, where Ski Mountaineering made its debut at the Olympics and left us feeling considerably underwhelmed and disappointed in the structure of the event.

Links

• The Nutella defense - report on Rebecca Passler's doping case
• The CAS 'non-decision' on Passler's case, but with a few details of what was being argued in her defence
• A New York Times article on Ostarine and accidental doping ($ paywalled)
• The research paper that arose out of the "sweat contamination" defence against an ostarine positive test
• Article on Malinin's free skate drama
• David Epstein's article on Malinin and choking
• Jordan Stolz the cyclist: An article discussing his prospects on two wheels
• Hodgkinson's 800m World Indoor Record

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Show notes

Lesley McKenna is a pioneer in the world of action sports. A three-time Olympian (2002, 2006, 2010), she represented Great Britain on the snowboarding World Cup circuit, becoming the first GB snowboarder to win a World Cup event, and led the World Cup standings as the number 1 ranked snowboarder at the peak of her powers. Following her retirement, she transitioned into coaching and full time management, and was Team Manager of the GB Park and Pipe team from 2014 to 2022. As a veteran of six Olympic Games, she shares unique insights into the preparation, training and mindset of Winter Olympic athletes in the action sports.

She further expanded her understanding by embarking on a PhD with Leeds-Beckett University, that studied and explained how snowboarders and other action sports athletes develop skills, manage risk, and perform in high-pressure competition environments while staying true to the culture and authenticity of their sport This led to the development of a framework she called "The Risk Aesthetic Framework", which explains how action sports maintain meaning, creativity, and community in the competitive cauldron of the Olympic Games.

In this wide-ranging interview, Lesley draws from her experience and her research to share fascinating insights that ultimately reveal the science of "the stoke", and the hidden side of some of the most spectacular, jeopardy-filled sports in the world.

Links

• Here is Lesley's website with more detail on her framework
• The documentary Lesley recommended is called Pipe Dream - you can watch it on Netflix
• Fancy a "backside air" - here's Lesley teaching you the way!
• A documentary about Lesley with some footage of her in action

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In the Spotlight this week, we revisit a recurring theme to explore whether a paper claiming no advantage for males who identify as women has any validity, and we cover some news from the world of sport and health.

17:31 Our main focus is on a systematic review, published last week, claiming that evidence suggests no physical differences and thus no sporting advantages in trans identified males. We explain why the paper is misleading, and how the authors and journal ignored very obvious flaws in the research to arrive at their conclusion.

1:31 We also discuss an interview given by Imane Khelif in which the Algerian boxer confirms what was already widely known about male advantage, as well as some surprising details about suppressing testosterone, and defiance and denial about male advantage.

36:44 In sports action, Femke Bol made an 800m debut indoors - we discuss the performance and what it tells us of her ceiling.

43:20 Serena Williams is making a return, but appeared in a Superbowl halftime advertisement to promote ozempic for weight loss, which triggered a wave of criticism and fear about the displacement of exercise, diet and responsibillty for weight loss. We consider the arguments.

50:52 Continuous glucose monitors are in the spotlight, after a range were recalled for providing inaccurate data, which has lead to death and injury in people misled by dodgy data. We discuss the matter in the context of how wearables have to, at a minimum, provide accurate information when decision making will change on the basis of that information.

And finally, a Lance Armstrong movie is imminent, and Hollie Davidson referees a Six Nations match at the weekend. We end with brief thoughts.

Links

• The systematic review on transgender women
• A previous systematic review, minus the meta-analysis, that reaches the opposite conclusion by focusing on non cross-sectional research
• The Imane Khelif interview
• The Serena Superbowl Advert
• Story on the recall of continuous glucose monitors
• Hollie Davidson interview ahead of her Six Nations debut this weekend

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The opening five days of the Milan Cortina Winter Games have produced some spectacular performances and notable talking points. The Spotlight reveals some insights on those performances. We ask whether Lindsay Vonn's decision to race only 9 days after a ruptured ACL was a justifiable, correct one? Gareth has a new favourite sport - Cross-country skiing, dominated in spectacular fashion by Johannes Hofslot Klaebo and Sweden's women. Gareth is less enamoured with figure skating, but we discuss subjective sports and how coverage has improved to offer insights on scoring, and where it can continue to advance. We commend the coverage and footage from the Games, with revolutionary, spectacular drone footage. Speed skating is also in the Spotlight, and we share some insights that have been missing from the coverage, related to pacing. We also discover that some researchers suggest that the lane allocation offers significant advantages in some events.

And finally, we end on 'penis-gate', the story (or is that a non-story) about the search for ski-jumping distance through the most literal application of 'marginal gains' you can imagine.

That, and more, in the first of our Winter Olympic Spotlight shows.

Links

• The story of ski jumpers injecting acid into their genitals for jumping gains
• The Guardian's coverage of Lindsay Vonn's dramatic downhill
• Our supporters weigh in on Vonn's decision to race, with some insightful comments and questions (supporters only - pledge above for access!)

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SHOW NOTES:

Fleur Hettinga’s research profile  

The training insights of Nils van der Poel

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Show Notes

On the Spotlight this week, we wrap up the Australian Open where dramatic semi finals saw Alcaraz overcome cramp (to Zverev's dismay), Djokovic overcome Sinner (to Ross' prediction dismay), and then Alcaraz overpower Djokovic to win a career Grand Slam. Elana Rybakina won the women's title, powered by a dominant serve and a few harsh, but helpful words from her coach.

Then it's a concussion and head injury discussion, with a Spotlight on football and rugby. Should young children be tackling and heading a football? We explore those debates and discover that bans and delays don't play out quite the same way in the two sports, but that many unanswered questions remain. A recent paper by Ross and some colleagues finds that rugby players wearing headgear are more likely to suffer injuries than those not wearing headgear. An odd finding, but confounded by history and bias, as a lesson for how research limitations play out.

And finally, does Karsten Blummenfelt really have a VO2max of 101 ml/kg/min? The Norwegian triathlete published that number earlier in the week, and it was met with skepticism bordering on ridicule. We discuss why the number isn't physiologically believable, what it means, and how errors in measurement might occur.

Finally finally, if you enjoy the show and want to show your support, then become a Supporter with a small monthly donation, and you'll also get access to our Community Chat, and, as discussed in this show, upcoming Live Event Coverage.

Links

The Contact Conundrum: Are We Introducing Contact at the Correct Time in Youth Sports?

Wearing Regulation Soft-Padded Headgear Does Not Reduce the Risk of Head Injuries in Professional Men's Rugby Players: An Observational Cohort Study

The Spennymoor Heading Trial Article

Article on Blummenfelts 101 VO2max

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Show notes

• The article referred to in the show about the importance of waxing, and the number of skis the athletes have
• Here is Oyvind's research profile page with his university

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SHOW NOTES

Jackie's website

Jackie's Podcast with co-hosts Michelle Ellis and Tara Nichols

Jackie Wong (born April 11, 1982) is a figure skating analyst.[1][2] He blogs, tweets and sells merchandise as Rocker Skating as well as hosting the Ice Talk podcast at Ice Network.[3] He is based in New York.[4]

Wong has worked for architectural firm Skidmore, Owings & Merrill, and is currently an associate consultant at McKinsey & Company.[5] A former novice skater who has passed the U.S. Figure Skating juvenile tests and worked as a coach and a judge, he began covering figure skating for Examiner.com in 2009.[6]

He created Rocker Skating as a graduate business school project at the University of Pennsylvania in 2015 and began attracting sponsorships.[7] His commentary ranges from offering technical play-by-plays[8] to sharing his opinions on a skater's choice of costumes and music.[9]

Wong has a bachelor's degree in economics and urban studies from Stanford University, a Master of Architecture degree from the University of Pennsylvania School of Design and an MBA from Penn's Wharton School.[6] He contributed to the University of Pennsylvania's biomedical research department by analyzing the movement and positions of the arms, legs and head of ice skaters and presenting them as 3D models.[10] He was selected to compete in Season 36 of "Jeopardy!"[11] and came in second place on the episode that aired May 19, 2020.[12]

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This week’s Spotlight opens in Melbourne, where brutal heat nearly derailed Jannik Sinner’s title defence. The Italian was hobbled by cramps and looked down and out before the heat index policy triggered a delay, a roof closure, and some much-needed air con. That leads us into a deep dive on cramping: why it happens, what Sinner could be doing to address this weakness, and some of the less than credible methods tennis players are using to prevent them. We also unpack another Australian Open storyline — the request for players to remove Whoop devices — exploring both credible and dubious motives for such a ban.

Carbohydrates are in the news again, though this time, it's not about how much athletes are consuming, but rather how little they actually need - 10g per hour. That, according to a review headed by Prof Tim Noakes, is all that is required to prevent fatigue during exercise. We break down the paper, question its scientific robustness, explore some of the gaping holes, and explain why it diverges so sharply from real-world practice, and even from Noakes' own previous work on fatigue and performance.

A rapid-fire round sweeps through listener feedback on whether ChatGPT could ever replace a coach, the retesting of decade-old samples that’s led to bans for seven athletes, more eye-catching performances from teenage phenoms, a pair of world records, and a winter Olympic controversy.

And finally, we turn to Alex Honnold’s jaw-dropping, rope-free ascent of Taipei 101 — a climb that lit up the internet. Where does it sit in the history of the sport, and what made it so utterly unmissable?

Links

• Article on heat issues in Melbourne
• Reaction to the Whoop ban Down Under
• Noakes et al's review article on carbohydrate requirements during exercise
• One of many articles that suggest that muscle glycogen is also important for performance, this time not as part of failure, but rather regulation. Noakes was himself an author on this one
• Another article where Noakes correctly identifies the role of glycogen in the muscle as part of how performance is regulated and improved
• We mentioned the efforts of Dr James diNicolantonio to rebut some of the poor science of the low carb review. Here is one of many threads that offer counterpoints
• A good study from friends of the pod Louise Burke and Jaime Whitfield on what actually happens to performance on a low carb diet
• One of a few systematic reviews on the low carb vs high carb nutrition models for exercise performance
• Athletes test positive ten years after the 'crime'
• "I'm going to burn the whole of track and field down". Well, do it already, stop hinting

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SHOW NOTES

Alex's Sweat Science Website

Alex's website

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In this Spotlight, Gareth and Ross get philosophical as they cast their eyes over a few topics, starting with Gareth's thoughts on 2026 and our recent podcast where Sean Ingle joined us to look ahead at the sporting year. It's a sporting year that won't include Ross finishing the mountain bike race he planned to, and we talk briefly about goals, burn-out and knowing when to cut your losses!

Then we indulge a passion of the pod - talent ID. This after New Zealand's teen sensation Sam Ruthe broke another national record, this time in the 800m. But how often do these world class middle distance teens kick on and improve? The answer may be surprising, but it does reveal how fraught the talent prediction is, and we discuss whether talent is easier to spot in some sports than others?

Staying on the philosophical theme, Gareth's recent forays into the principles of fitness and his attempts to simplify fitness, have led to fascinating conversations with our Science of Sport Supporters about the potential role of Artificial Intelligence in coaching and performance. Will AI take over from coaches? Can you plan and execute an effective training programme using nothing but AI prompts? Do we need human coaches when the knowledge of the whole world is at our disposal? Who has successfully capitalized on the AI hype, and who has contributed to the growing pile of "AI slop" in the world of sport and sports science? We discuss.

And finally, one of our listeners and a three time guest, Dr Jamie Whitfield, is looking for participants in his latest research trial - if you're in and around Melbourne, here's your chance, details in the pod, links in the show notes!

01:50 Who Tires first? Attack or Defence

11:00 Ross makes his predictions - I will remember

15:34 Sam Ruthe & Talent ID

35:00 Ross & the MTB Race that never was plus heat and fatigue

54:20 AI and can it replace coaching?

01:11:20 Jamie Whitfield invites you to a study - If you live near Melbourne

Links

The Sam Ruthe Youtube video that got Gareth excited

DCRainmakers video on the awful Strava Workout feature

The 5KRunner article on the "Digital God of Fitness"

Sale Sharks plan to use AI, they just aren't quite sure why yet

Interested in the Melbourne study with Jamie Whitfield and Louise Burke?

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For the discussion that continues long after the podcast, become a member of the Real Science of Sport Supporters club by making a small monthly or annual donation and get access to our Discourse community

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For the discussion that continues long after the podcast, become a member of the Real Science of Sport Supporters club by making a small monthly or annual donation and get access to our Discourse community

Links

• Article on the Kyrgios-Sabalenka reactions
• Luke Littler's moment and the growth of darts
• Technology fails England at the Ashes
• Gareth's fascinating exploration of the not-so-simple guide to fitness (Supporters Club Members access)
• Stuart Phillips' paper on resistance training - just do it, and don't get stuck on the details
• Michael Ashenden on the Enhanced Games - the source of our philosophical discussion on doping in the show
• The sad death of Sivert Guttorm Bakken of Norway
• USA-Canada relations are not looking good - this time thanks to a skeleton controversy

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We pick through the highs and lows, heroes and villains, innovations and failures, revisiting the moments and stories that stood out — and those we’d rather forget. Along the way, we debate the best athletes, the greatest achievements, the biggest let-downs, and our own favourite podcasts and sports science stories of the year.

We rarely agree on our picks, but through lively discussion, our definitive, decisive, utterly unmissable and questionably authoritative show brings insight, perspective and (occasionally) clarity to the world of sport in 2025!

If you have enjoyed 2025 along with us, and want to show your support, you can become a Member of our Science of Sport Supporters Club by making a small monthly pledge at Patreon - think of it as buying us a cup of coffee once a month. You also get access to Discourse where you can read, or engage, with fellow listeners and point out all the great sporting achievements we missed this year!

Happy holidays, and see you all in 2026!

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Become a Supporter of The Real Science of Sport by making a small monthly pledge, and you also get access to our world-class community of experts and enthusiasts. Plus you get to explain sports like F1 and Squash to Gareth and Ross!

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Show notes

Today, we focus on three news pieces from last week that reminded us of other stories we covered during 2025. The first two concern weight loss and management in elite sport, beginning with a look at the GLP-1 agonist issue (28:27). This was triggered by reports in the UK advising people that they must continue to exercise, specifically weight train, in order to combat the loss of lean mass that has been observed on the drug, which some have equated with aging a decade. Elite sport, meanwhile, will have to consider whether to ban such drugs as potentially performance-enhancing or harmful.

On the subject of harm, we stay on weight issues to discuss RED-s (40:10), in the light of a remarkable and candid announcement by elite cyclist Veronica Ewers that she's taking time away from the sport to address issues that she explains go back over a decade. Her story highlights all the traps - control and thoughtfulness about discipline, obsession over measurement and gadgets, disordered eating, intense training, positive validation in competitive environments, the remarkable ability of the body to tolerate this punishment, but ultimately, the sacrifice of health in a misplaced pursuit of performance. We talk about the lessons we can all learn, thinking back to Pauline Ferrand-Prevot's victory in the TDFF, which was a success story for weight periodization.

We also cover precocious talent, after a three-year old Indian prodigy earned a chess ranking (1:00:40). That reminded us of Malcolm Gladwell's "compression of adolescence" concept, and we talk about the inefficiencies sport accepts in its pursuit of the next champion, highlighted numerous times this year, with the realization that the system is broken and won't be fixed unless there is a collective will be fix it.

Also in this show, a more light-hearted look at the Football and Rugby World Cup draws (2:54) has us bemoaning the dilution of quality and the dearth of competitive matches early in those tournaments. And we chat about a super-fast Valencia marathon (10:43), that threw up fast winning times and nine national records, leading to a chat about globalization of the sport, the dominance of African runners, the slowest marathon nations (with some reasons), and the density of men's and women's top performers.

Plus Gareth remembers that Curacao is both a drink and World Cup finalist, and Ross defends Ghana's football honour!

Other links

• Review article advising resistance training in people taking GLP-1 agonists
• Paper that examines weight loss after 1 year of exercise or GLP-1 drugs
• More in-depth look at appetite and exercise behaviours in that study
• Study finding risk for RED-s in 30% of triathletes, including the tools that can be used to identify risk factors
• Cycling teams paying young riders big salaries

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Show notes

Today on the Spotlight, we kick off with a chat about whether your running shoes are causing injuries (4:24). This, after a former elite runner has sued Nike for an injury she claims was the result of running in carbon fiber plated footwear. Ross and Gareth talk about the complexity of running injuries, why proving a single cause is a near-impossible task, but why the claim is not necessarily a total no-hoper, given what we know about injury and these particular shoes. We look back at some precedents, sort of, where shoe companies have settled after claims, but with some very important subtle differences.

We then shift to Track and Field for a pair of stories (32:29). World Athletics crowned their Athletes of the Year this week, with Mondo Duplantis and Sydeny McLaughlin-Levrone taking the overall honours. We throw some praise Mondo's way, and not because he's virtually unbeatable and playing with the World Record. We also discuss Grand Slam Track, which is surely in its final days after the depth of its latest financial hole were announced, and Track and Field Athletics, whose supposed demise may have been greatly exaggerated (37:23)

We finish with a couple of contact sports stories. Ross co-authored a paper he thinks could transform how Rugby Union handles contact training to minimize head impacts (47:40). And we spotlight listener Petulant Skeptic, whose insights on infections and hand-washing in hospitals shed light on Guardian caps and reducing concussion risk (58:39).

Oh, And Finally, Ross has a tale about a mattress that will do things you simply won't believe. Or at least, you shouldn't!

Links to some articles

• Former elite runner sues Nike after being injured in Alphaflys
• It's not all frivolous - this paper suggests a possible injury risk
• Injuries are multifactorial and very complex as this Umbrella Review makes clear
• One of the papers I published with Dr Nic Tam on barefoot running, showing that even 8 weeks of supervised progression didn't turn us all into smooth barefoot runners, and may thus increase injury risk for many
• Vibram settled - not for causing injury, but for false claims
• Reducing full contact training in Rugby barely reduces head impacts in elite men's players - the paper we discussed
• The outstanding post by Petulant Skeptic on what infection and handwashing may tell us about Guardian caps

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07:35 - XC at the Winter Games?

17:40 - UK Athletics and the cost of FACT

22:35 - Mediocre Male Beats Strong Women

29:55 - Do Guardian Caps work?

39:55 - And Finally - Fine margins in sport & 2 day tests

Show notes

Today on Spotlight, a news show that begins with a brief look at our recent interview with Travis Tygart, the USADA CEO. Gareth raises an interesting question about USADA's partnership with its athletes and perceived impartiality, and Ross reflects on some of Tygart's strong views.

Sebastian Coe is trying to get Cross Country running into the Winter Olympics. It's not on snow or ice, so the Winter Games family are not all that enthusiastic. It would bring new nations to the medal table, but where should the Games draw the line at expansion?

Then it's on to some news from the always controversial world of sex in sport. UK Athletics have encouraged all their female athletes to get the SRY screen done to ensure eligibility for women's sport. A good step, but one that comes at a financial cost to the athlete.

it's a cost that many would consider worth incurring to protect women's sport, as demonstrated by this week's controversial victory, and then disqualification, of a male in the World's Strongest Woman event in Texas. We pick up on some views expressed by listeners to discuss the relevance of this story, and how Official Strongman, the organization in charge, reacted swiftly and decisively to correct the wrong.

Onto the NFL next, for a brief chat about Guardian caps. Promoted as reducing concussion risk by 50%, these soft-shell devices don't appear to have a plausible mechanism by which work, based on recent published research. This leads us to talk about the dilemma faced by sports authorities, who often throw everything they think works at the problem, but can't do robust, quality science to know what might, or might not, be working

And finally, we speak about the tiny margins between success and failure, sliding doors moments in sport, and take a brief look at why Test cricket just isn't what it used to be!

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Travis T. Tygart is one of the most outspoken and controversial figures in anti-doping. As the Chief Executive Officer of USADA (the United States Anti-Doping Agency), Tygart has played a significant role in bringing athletes like Lance Armstrong to book, worked alongside federal authorities to investigate the international steroid bust during Operation Raw Deal and uncovered the international doping conspiracy involving the BALCO laboratory in San Francisco. Tygart also led the investigation into the U.S. Postal Service pro-cycling team doping conspiracy and spearheaded the publication of the Reasoned Decision in the Armstrong case. Tygart has also led the international effort to advocate for justice and reform in the aftermath of the Russian state-sponsored doping scheme. Tygart has worked for USADA for over 22 years, and his ongoing war of words with WADA (the World Anti-Doping Agency) has frequently been reported in international media.

In this wide-ranging interview, Tygart breaks down USADA's role in policing doping offenders in the United States and around the world, and explains how the US anti-doping system works and differs from those of other countries. Tygart also explains how the passing of the US's Rodchenkov Act - which grants broader powers to anti-doping officials - has been a game-changer, how doping investigations are handled, why WADA is not doing enough to fight the good fight and why it also needs to re-examine the levels at which some drugs are measured to ensure that innocent athletes are not caught up in the net.

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(00:00) We begin with a look at some of the reaction to our most recent podcast on Endurance, and the Central Governor. Listener reaction and accounts of their experiences stimulate conversations about the hostilities and fights in academia, the difference between "belief" and "knowledge", failures of pacing leading to heat stroke, and how to recover from a pacing mistake when it happens in your races and training. We also learn about how physiology, for many years, views performance through a 'failure' lens, rather than regulation, and what this means for how we understand training and performance.

(46:09) A new research study has again confirmed that high carbohydrate intake is the way to go, improving our running economy and unlocking potential performance gains similar to those of super shoes. We link pacing and regulation to this paper by pointing out that carbohydrates are not working by delaying fuel depletion, or sparing carbohydrates, but rather changing exercise intensity and our ability to run higher paces for longer.

(57:53) Our Supporters Club have also been sharing thoughts about the challenge of endurance sports in the heat, which affects not only body temperature, but also fuel use (more carbs) and compromises carbohydrate delivery to the muscles. A triple challenge, confirmed by a new study that shows that we tolerate and extract fewer carbs in the heat.

And Finally (1:03:15), Ross is planning his own heat challenges, having entered a mountain bike race in the peak of South Africa's summer. With temperatures expected to soar above 40C, heat adaptation and fuelling will be tested, and he discusses his general approach and promises to share more in the coming weeks!

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Show notes

A midweek whip around the world of sport, with some sports science and management insights on stories making headlines this week. We cover:

• The LA 2028 Olympic Track and Field programme was announced last week. It features three 100m races on one day for the women, and no option for a 400m/400m hurdle double, are among the surprises. We discuss the effects on athletes and the missed opportunities
• Triathlon's T100 series was plunged into chaos with miscounted laps, result changing decisions, and even a vote on whether rules were applied to the satisfaction of athletes. We discuss the fiasco in Dubai
• Boxing continues its (d)evolution to WWE, with a fight announced between Anthony Joshua and Jake Paul. A gimmick, for sure. Too dangerous? We discuss
• World Rugby announced a new calendar for 2026, aimed at giving more relevance and meaning to Tour matches. The schedule has pros and cons, creating a travel load for teams that will require some accommodation for player welfare
• And finally, cardiac events among spectators at last week's ATP Finals are the trigger for a short discussion about the risks of WATCHING sport, with some interesting studies showing how risk increases when people are invested in the result

Other links

• The paper studying cardiac arrests at Gillette Stadium
• The cardiac event risk is slightly higher in football in the Netherlands
• Losing, but not winning, a Superbowl increases the risk of cardiovascular death

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In today's show, we run the Spotlight over news stories from the past week, including:

• 4:32. The International Olympic Committee are reportedly going to move to protect women's sport by preventing trans identified males and athletes with DSDs from competing in women's sport. Will this come to pass? We discuss reports on the shift in policy, and raise some key questions. Will the IOC compel screening for sex and testing for advantage? Will they include DSDs in the policy? Will sports be obliged to comply, or remain able to govern eligibility as they please?
• 18:32. Antagonism in antidoping continues, with shots fired between WADA and USADA, this time over The Enhanced Games. WADA think USADA should be doing more to stop the Games, but USADA say they have no authority to act. We discuss their remits, and the damaging mistrust that now exists between them. We also talk about the threat of the Enhanced Games, and USADA's perceptions of why athletes are joining "the doping Olympics"
• 28:59. Staying on doping, US Sprinter Marvin Bracy-Williams has been banned for 45 months. The 2022 100m silver medalist got a reduced sentence for co-operation, and we wonder what he shared with authorities, and whether the investigative approach will produce future sanctions?
• 34:09. Chinese teen prodigy Yu Zidi has continued her ascent to the summit of swimming, with a 200m individual medley record that puts her into the conversation for future world and Olympic medalists. We wonder what her trajectory looks like, using a previous Chinese teen phenom to offer a dose of reality.
• 42:18. And Finally, tennis, with another "battle of the sexes" match in December between Aryna Sabelenka and Nick Kyrgios, with a few modifications to neutralize men's power. We talk about those changes, then finish up with a quirky look at the men's tennis rankings that reflect the extraordinary dominance of the current top two.

Links

• IOC moves to protect women's sport
• WADA reckons USADA can do more to stop The Enhanced Games from proceeding
• USADA does not agree, and respond with some hostility
• USADA statement on the 45 month ban for Marvin Bracy-Williams
• Yu Zidi's 200m medley performance sending waves into swimming
• Kyrgios is confident ahead of the gimmicky battle of the sexes match

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SHOW NOTES

Tim Noakes' original JB Wolffe Lecture, that kicked it all off in 1996

The response by Bassett & Howley

Tim’s response to that rebuttal

By 2000, Noakes’ thinking had evolved, and he presented models for fatigue, published here

A paper by St Clair Gibson and Noakes on fatigue as a way to avoid “catastrophe"

Ross’ first study, in the heat, which was originally rejected because it contradicted prevailing wisdom

The final chapter on Anticipatory Regulation in Ross’ PhD Thesis, published as a paper in BJSM

The really cool Amman study of fentanyl and performance

Another Amman study, this time looking at how very high and low oxygen levels changed pacing strategy and muscle fatigue

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A Spotlight dedicated to the news, as we split the Spotlight show into a news segment and a science segment. Today is the news segment, which covers:

• 3:02 A look back at the New York City Marathon, won by Kenyans Hellen Obiri in a course record, and Benson Kipruto in a photo finish. We talk pacing micro-adjustments, late end spurts and misjudged fatigue and sprint finishes
• 17:44 Joe Klecker ran a 2:10 in NYC, but caught our eye because he planned to take in 175 g per hour of carbs in the form of almost 3 L of fluid. An insanely high intake, but one that he discussed in a recent podcast with The Coffee Club. We talk about that strategy, his experience of it, and how it fits in the new carbohydrate paradigm
• 35:22 WADA are making moves to consider banning Ozempic and drugs like it. Gareth and Ross discuss whether WADA are over-reaching, or whether they need to pay attention to the possible impact of the weight loss drug in sport, with Ross expressing doubts that it has long term performance benefits given how it works
• 44:53 Elite athlete Laura Hottenrott recently raised concerns about the frequency of blood testing doping controls she has been subjected to. We discuss whether that concern is legit, and whether performance might be harmed as a result of frequent blood sampling for doping control?
• 53:00 Gareth wonders how you could go about establishing who the greatest sporting nation in the world are? We discuss how you might weight sporting events and figure out who the ultimate all-round sporting champion is
• 57:27 Gareth's gears are grinding at the short short list for women's track athlete of the year - Femke Bol and Sydney McLaughlin Levrone, neither of whom had the seasons that Melissa Jefferson Wooden or Beatrice Chebet had. We wonder why the better performing, more regularly racing athletes got snubbed?

Links

• The Coffee Club interview with Klecker. It's cued to start on the carbohydrate discussion
• WADA has its eyes on Ozempic - the article with quotes from WADA on the possibilities of banning the drug

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Show notes

In this Spotlight, we kick off with three doping stories in Discourse Digest. Ruth Chepngetich got a three year ban, up from two, then down from four, and keeps the marathon world record nobody believes in. We discuss why her case is so frustrating for sport. Imogen Simmonds has been cleared to compete despite an Anti Doping Rule Violation, after she convinced a panel that her positive test was the result of contamination by her partner during intimate contact. And Oier Lazkano has been provisionally suspended by the UCI for athlete biological passport (ABP) abnormalities that date back to 2022. Ross explains the biological passport principles, why a suspension based on the ABP is so rare, and why it might have taken this long to bring the case against Lazkano.

In Centre Stage (42:23), two papers on metabolic costs of exercise were published last week, with contradictory findings. We first explore a paper that proposes a metabolic limit of 2.5 our basal metabolic rate, and where that study fits into our understanding of exercise and metabolism. Then we consider another paper that contradicts that understanding by refuting the idea that our bodies constrain certain metabolic functions when we exercise in the equivalent of what Ross calls 'physiological austerity'. We try to explain why these studies contradict one another, the importance of energy balance in metabolism, and why there's a bit of truth in both models on opposite sides of the issue.

Our Listener Lens (1:10:12) is inspired by a question from Leon, who asks about using heat as a way to increase cardiovascular stress without overloading his legs. We discuss how heat may be beneficial even without that cardiovascular benefit, why HR may not be the best metric to judge intensity against, and how the approach might be a handy hack, but only part of the approach with a few words of caution.

And Finally (1:20:52), Gareth wonders whether the sub-2 hour marathon is more impressive than the sub-11 hour 100 mile record?

Links

• Sean Ingle's article on Nike's new shoes
• Article interviewing Pontzer about the constrained model
• The Pontzer study on ultra endurance athletes and the metabolic ceiling
• The study that disputes Pontzer's constrained model, arguing instead for an additive effect of exercise
• A discussion on X that eventually brings two authors together to discuss the contradictory findings
• A comment in Nature on the debate and an attempt to find some middle ground

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In this week's show, we tackle intriguing physiological questions raised by listeners, explore whether different types of exercise interfere with one another to undermine training benefits, and run the Spotlight across stories from the sports world.

In Digest this week (10:02):

• One of the great swimmers of the last decade, Ariane Titmus, has retired in her prime, leaving us to ponder the difference between athletes who go early and those who hang on. And cynically, those who switch to The Enhanced Games, which this week announced another former Olympian to its ranks. We discuss the carrot of the Enhanced Games, and how it capitalizes on incentives to entice athletes to join the movement
• We wonder whether tennis players are playing too much, and whether the data support claims made by players like Taylor Fritz, who believe a combination of the calendar, courts and balls are threatening their welfare?
• In doping, 21% of athletes competing for Great Britain at the Commonwealth Games admitted to doping in the previous twelve months. That's only slightly better than the results of the same survey in Spanish athletes, which put the figure at 36%. Ross and Gareth discuss why the true figure is likely higher, and what it means for doping and anti-doping's effectiveness

Our Center Stage topic (45:19) is a paper that explores a phenomenon called "the interference effect", where different types of exercise aimed at endurance or power/strength, have been thought to cancel each other out, undermining the adaptations from training. We explain the origins of that theory, and explore why things are not necessarily as simple as they seemed, with some practical advice for all those who like to mix their training types.

In Listener Lens (1:08:33), Ali Robinson showcases what Discourse has to offer, making a fantastic observation about our most recent guest, cyclist Andrew Feather, and his physiological capacity. He introduces us to concepts of anaerobic capacity, or the W prime, and Ross explains how we can all use this concept (runners too!) to understand our performance limits, and design effective interval training sessions, including a challenge to Gareth to test his capacity and design training.

And Finally, we introduce a paper on a metabolic ceiling that limits endurance athletes, with a promise to explore it in a future Spotlight edition

Show notes

• Taylor Fritz shares views on load in tennis in an X exchange with fans
• Tennis website with data on rally length and ace rate
• Surveys reveal a minimum prevalence of doping in athletes
• The original WADA investigation on doping prevalence, 2011
• Our Center stage paper - the interference effect for power and endurance training

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As Gareth mentioned, Discourse is our "sponsorship", our sole source of income. But it's way more than that - it's a community of experts and enthusiasts who share knowledge on everything sports science related. To become part of that, become a Patron of the site and join the conversation

Show notes

This week on Spotlight, we dive DEEP into the world of physiology, pacing, fatigue and the brain. Using some enthralling races from Kona and Chicago at the weekend, and your Discourse questions and comments, we explore how pacing 'errors' happens, and the physiological consequences of those mistakes. We kick off of with our Discourse Digest segment (00:00) and news that Femke Bol will take a swing at the 800m next year. An exciting development, but what will it involve in terms of training and tactics, and what can we expect from the Dutch star?

We then move on to the Chicago Marathon (15:56), won by Jacob Kiplimo, emerging as a real star of the Marathon. His success contained a very specific type of "failure" though, as he was on course to break the World Record right up to 35km, and then...physiology hit. Ross explains how fragile pacing is for elite marathoners, and why physiology collected on its 'loan' for Kiplimo. Another physiological "failure" happened in the Kona Ironman (29:26) where Lucy Charles-Barclay and Taylor Knibb raced so aggressively that they first rode and then ran each other to the point of proverbial physiological destruction. We explore how pacing in the context of a warm day caused those dramatic scenes.

In Centre Stage (44:57), it's all about the carbs. Tim Noakes has a paper arguing that you need only 10g/h of glucose during exercise. He uses his "Central Governor" model to explain how the brain is monitoring and regulating blood glucose level to protect the brain, such that the 90g per hour or more being consumed by elites is wasteful and unnecessary, part of an 'old model'. We don't see it the same way, and Ross explains concepts of regulation of performance by the brain, a subject he did his PhD thesis on. We discuss heat, altitude, and fuel, to unpack how the truth behind fatigue, performance and pacing regulation, unlocking more insight on those pacing implosions in Chicago and Kona.

In Ross Replies (1:06:59), listener Ian asks a great question about using data from a specific test where you lie down then stand up, and use HR to tell you how recovered you are. Ross explains why that test exists, its limitations, and offers tips for how to make more of data, while avoiding some traps.

And Finally (1:21:31), we see again that cycling is allergic to the truth, Gareth learns the truth about NZ Rugby Representation, and we tip our hats to Natalie Grabow.

Links

• A race report from that dramatic Kona women's race
• The full Taylor Knibb statement
• The Noakes Tweet
• Ross' PhD thesis on Anticipatory Regulation
• Article on orthostatic testing for HR and HRV
• The Six who Sat podcast that Gareth mentioned on the show

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Show notes

It's a Bro-Science discussion today, as listener David inspired debate with a post on his epic Zone 2 indoor ride, and got us thinking - how do we spot Bro Science? Is it all bad? What are the alarm bells that should make us cautious, and how can we learn from the experiences and anecdotes of other people while staying credible. That's our Center Stage topic (47:45).

Before that, we whip around the world for a Discourse Digest (1:38) that looks at NCAA 'trafficking' in Kenyan athletes, a win-win, but also maybe a loss for some. We talk Caster Semenya's off-now-on case to fight for inclusion into women's sport, and explore why it's about male advantage, not natural advantage. We also visit rugby, where head impacts and concussions are the focus of a big new study, a new player load guideline, and a link with neurodegenerative diseases in the wake of sad news of Lewis Moody's MND diagnosis.

In Ross Replies (1:05:45), Gareth asks about training when fatigued, inviting discussion about the body's physiological resource budget, and how we spend it on stress as opposed to recovery. Listener Lens (1:11:41) fields another listener question, this time from Gianni, about the importance, or necessity, of breakfast before training. And Finally (1:14:52), Tua Tagavailoa has been advised that to prevent concussions, he needs more carbs. It's an idea detached from both reality and theory, but we discuss how it might have come about, and how ideas without basis become entrenched by unquestioning media and public.

Link

• Chris Chavez post about NCAA Recruiting
• DW article on Semenya's legal case
• The entertaining LetsRun article on Tokyo 2025
• The large NZ study on neurodegenerative disease in rugby players
• World Rugby's Load Guidelines
• Former guest James Smoliga's article on Tua Tagavailoa's sugar-concussion prevention belief

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Show notes

In Spotlight this week, we look back at a packed weekend of sports action and offer insights on the big events. We kick it off with the AFL (1:39), where the Grand Final was played, and where listener Josh sent in an article exploring how the body shape and size of players have evolved over the years. Gareth wonders whether the players adapt to the game, or whether the game adapts to the athleticism of its players, and Ross explains the physiological equivalent of 'form follows function'.

Then we move to Rugby (9:56), where England were crowned World Champions at the weekend, crowing an unbeaten World Cup cycle in which they've averaged 50 points a match and not lost a single match. The final wasn't exactly smooth sailing, and Gareth and Ross share some thoughts on what impressed us, and where Canada may have fallen short, with hopes for continued growth in the game.

From Rugby to cycling for a brief last look back at the Rwanda World Champs (23:10), but where off-bike news in the form of the UCI back-pedal on handlebar widths and other policy changes are the main focus of conversation.

Cycling gives way to golf (38:48), and the Ryder Cup, which looked like a foregone conclusion until it wasn't, and one of the year's great sports spectacles unfolded in New York. We learn how Europe used data analytics and simulations to optimize its foursome and fourball combinations, and wonder when data becomes a hinderance as opposed to a helper in sport?

In response to a spate of serious ACL injuries in the NFL and in football (51:58), Gareth wonders whether something is happening, perhaps related to the training and conditioning of athletes, or the turf, to increase ACL injury risk? Ross is less sure, explaining how rare injuries can throw up misleading 'patterns', compounded by media bias.

We wrap up with some doping stories (55:52), including the CAS decision in the case of Erriyon Knighton, who was initially cleared of doping when he was able to show contamination of an oxtail meal he consumed. But CAS didn't see it the same way, and he got a four year ban because of their interpretation of the pharmacokinetics and the relative levels of the banned substance in the oxtial compared to in his urine. We also go to Kenya, where an athlete admitted not only to taking EPO, but explaining how he obtained it. Whether it's a truthful account is anyone's guess.

And finally (1:03:16), the NFL came to (Dublin) town last weekend, and the juxtaposition of some high profile rugby players and the NFL kicked off a conversation comparing the two sports. We end with a semi lighthearted look at the helmet and pad culture of American Football, and offer thoughts on why rugby's lack of protective equipment doesn't necessarily make it more dangerous.

Links

• Taller, leaner, faster AFL players
• You can read the Knighton CAS decision here
• No Laying Up Golf Analytics Podcast

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Show notes

The Spotlight is back! This week, our Discourse Digest kicks off the show with a look back on a hugely successful Rugby World Cup, and a look forward to the weekend's final between England and Canada. Ross picks England by ten, Gareth thinks Canada pull off a heist in the home of English Rugby. Who is your pick?

We also discuss an article by Sean Ingle, that revealed that between 50 and 60 athletes with DSDs had been identified by World Athletics since 2000. Ross explains how these athletes were identified, what they were required to do in order to compete, and why their number supports the introduction of screening of all athletes who enter women's sport.

In Center Stage (29:08) we look back at Tokyo's World Championships one last time. We nominate our best athletes, best performances, biggest surprises, best events, most impressive comebacks, and 'winners and losers' from a championships that we both scored very highly for entertainment and intrigue.

Ross Replies (1:00:26) remains focused on Tokyo, and a question from Neil about the rarity of 400m-800m doubles in elite athletics, and how the 800/1500m combination seems to have been replaced by a 1500m/5000m pairing. Ross discusses the physiological differences, with some fascinating insights on pacing strategies in 800m world records, a limit to how fast the second lap can be run, and how shoes and changes to qualification criteria may have tilted the balance in favour of the 1500m athletes against the track distance specialists.

And Finally (1:12:09), celebrities who run marathons end our show, with a recent impressive Berlin sub-3:00 performance the catalyst. We wonder who the most recognized name is in the world who has run a sub-3 marathon?

We are now also on YouTube!

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On the Track today

Tokyo 2025 is a wrap! On the final day, the surprises continued, as Kenya's Lilian Odira beat favourite Keely Hodgkinson to win the 800m title, securing a first ever sweep for Kenyan women. Cole Hocker did what 1500m athletes do, as he outkicked the field in a tactically intriguing Men's 5000m to redeem himself after his 1500m disappointment. And the relay gold medals were won by the USA, with one exception in a fabulous 4 x 400m for men, that confirmed Busang Kebinatshipi as a global super star.

In our final show, Gareth and Ross wrap up the action, and reflect on a week full of surprises.

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On the Track today

In track action today, the middle and long distance titans clashed, as Faith Kipyegon raced Beatrice Chebet over 5000m. A tactically intriguing race with so many potential plays didn't really deliver on its promise, as Chebet once again produced an unrivalled sprint finish after a fairly bland race to claim a World Champs double to go with her Paris titles.

The men's 800m produced arguably the best race of the Champs so far, as Kenya's Emmanuel Wanyonyi, led from the front, and dragged 7 others to historically fast times, with three going under 1:42, and all 8 breaking 1:43.

We also look at relay qualification carnage, where the USA, Jamaica, South Africa and GB failed to finish or were eliminated in one of either the 4 x 100m or 4 x 400m heats.

We also cover the field event medals, and look ahead to the final day.

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On the Track today

Having missed Day 6 due to travel woes, we take a look back the highlights from Tokyo on Thursday, which included a historically fast women's 400, won by Sydney McLauglin Levrone's 47.78s, in a performance the brings Marita Koch's world record within striking distance. The Men's 400m saw a surprise winner, as Busang Kebanatshipi ran another PB and WL to win from Jereem Richards.

The Friday action saw the 400m hurdles golds won by Rai Benjamin and Femke Bol. The latter was imperious and faultless, but Benjamin's win was not without controversy. We explore the DQ and then re-instatement of the Olympic and now World Champion and explore Karsten Warholm's failure to win a medal. Track action concludes with the 200m titles, where Noah Lyles defended his title to win a 4th consecutive gold, while Melissa Jefferson-Wooden doubled to do what only three other women had ever done.

Plus field event drama, and previews of Saturday's action in our latest Tokyo daily!

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On the Track today

The Race we’d all been waiting for, and it didn’t fail to deliver! It did, however, deliver a major surprise, as Isaac Nader became 1500m world champion. Ross and Gareth discuss the race, exploring how it unfolded, what happened to the big favourites, none of whom been made the podium after a week of drama and attrition.

We also discuss a fast, brutal women’s steeplechase, with analysis of the intersection of technique and fatigue, and the cost of being too aggressive for two of the pre race favourites.

Finally, we look ahead to the 400m finals, and in particular, how fast Sydney McLaughlin Levine can go? Gareth predicts a World Record, Ross thinks just outside 48, and we dive into the pacing, fatigue physiology and technical elements of the event to unpack what we can expect to see tomorrow.

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On the Track today

It was a day for the pre-event favourites to deliver in Tokyo. Faith Kipyegon produced a near- perfect display of front-running to win yet another major 1500m title. Cordell Tinch broke 13 to make his 110m hurdle win look routine. Hamish Kerr and Ethan Katzberg won the High Jump and Hammer Throw respectively, and Syndey McLaughlin Levrone put the 400m world record on notice in winning her semi-final.

We explore and unpack those performances, and look ahead to the men's 1500m final, which features tactical intrigue and a possible final 200m showdown between Josh Kerr and Niels Laros, with Gareth and Ross picking a dark-horse who may spoil that party.

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On the Track today

A remarkable day, with gold and silver split by 0.03s in one of the great marathons, surprise gold medals in the Men's Steeplechase and Women's 100m hurdles, and a disappointing disqualification in the men's 1500m.

Also on the menu today, Ross completely misses a World Record, we explain the fragility of tactics in the middle distance events, and look ahead to tomorrow's finals, wondering how Kipyegon will set about winning her 1500m gold.

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On the Track today

The fastest man and woman in the world were crowned on track in Tokyo today. Could Lyles defend his 100m crown and continue the US dominance of the event, or would the Jamaicans wrestle control back? Would the season-long dominance of Jefferson-Wooden turn into a maiden world title against Olympic champ Alfred?

Speaking of sprinting, the women's marathon came down to a sprint, with a surprise medalist joining two pre-race favourites on the podium. And speaking of surprises, the men's 10000m had plenty! We also had the elimination of three big favourites in Round 1 of the Men's 1500m, semi-finals in the women's 1500m, a first look at the 400m women, and a host of field events.

Ross and Gareth dissect the action from Day 2 in Tokyo, and look ahead to Day 3's action.

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On the Track today

The first gold medals were contested on track today, with the women's 10000m and mixed 4 x 400m relays kicking off the gold rush. We dissect those races, discussing how they were won, whether the favourites lived up to their billing, and who made tactical errors that may have cost them?

We also look ahead to Day 2, which will feature the crowning of new 100m champions. Can Lyles defend, or do Jamaican take back the title, and does Jefferson-Wooden hold off Julien Alfred? The Women's Marathon and the men's 10000 are also up for grabs, and we look ahead to the favourites and likely storylines.

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Show notes

In this (supposed to be) quick Spotlight we look back and forward at the Women’s Rugby World Cup (02:08) and how the lack of competitive matches may be dulling the appetite and how the game can grow. We discuss a concussion and a card which may have implications for the quarter finals and examine why there are so few coaches at the top level of women's rugby. While Gareth is shocked by only three in the World Cup and zero in the Women's Premiership, Ross explains why it takes time for the knowledge and experience to filter through and change will come more slowly that we might think.

In Center Stage (17:30), we take another look back at the Malcolm Gladwell podcast, but through the eyes of the Discourse members, who like Gareth, focused on the topics which the rest of the internet forgot in their trans debate frenzy. Does Gladwell really think Hodgkinson might be doping? Why compression of adolescence is such a good term for an important concept, and why Gladwell backs the 'whimsical' suggestion of banning parents from live sports events, even knowing it to be unfeasible? Did Gladwell mislead on the relative age distribution theory? Is his bridging of the gap between journalism and science valid? Do athletes have a responsibility to entertain? So many gems, so little time.

And Finally, (42:58), we look forward to the first of the athletics World Championship finals - the 4x400 mixed relay and the women's 10000 metres, and make a few predictions.

Show Notes

• World Rugby and Gallagher extend GHPA programme
• World Rugby launches Women Coaching Rugby Toolkit to recruit and retain more female rugby coaches
• Don't forget you can watch all our episodes on Youtube now

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This show also kicks off our Tokyo 2025 campaign, where we plan to bring you as many daily insights as we can. Work pressures, and time zone challenges may prevent a full house, but join us over the course of the week for the best applied sports science insights around!

You can also support our work by making a small monthly donation on Patreon, and this also gets you access to our world class community of Discourse members, who will enrich your Tokyo 2025 experience enormously (as well as every other training, health and sports science you've had!)

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SHOW NOTES:

Drew's dazzling career in rowing

World Rowing Championships 2025 website

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SHOW NOTES:

The full debate held at the MIT Sloane Sports Analytics Conference in 2022

The Fox News report on Gladwell's comments

The Yahoo News Story on Gladwell's comments

The New York Post story

The Newsweek story

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Don't forget you can also watch us on YouTube!

Show notes

In this Spotlight, our news roundup begins with a look ahead to the Tokyo World Championships, via a rewind to the Diamond League finals in Zurich. Has Zurich shown the way forward for field events? We unpack whether this model can help the field events and thus sport grow, celebrate new stars and seasoned champions. We discuss how moving the World Championships to the season’s end poses unique challenges for athletes, and stretches the physiological peak many can sustain. We look ahead to epic clashes, where new favourites have emerged and old stars have shown form at just the right time.

From track to turf, we turn to rugby and the doping case of Asenathi Ntlabakanye. The South African prop has been provisionally suspended after a positive test for a substance SA Rugby has said was not performance-enhancing and was medically prescribed. Ross and Gareth explore what this may mean, and the broader grey areas that challenge athlete rights and fairness in sport.

Then in Center Stage (53:34), the Women’s Rugby World Cup takes the spotlight. The tournament is off to a fantastic start, breaking records and continuing its growth. But Ross explains why wide performance gaps between rugby’s juggernauts and minnows could threaten the game’s continued long-term prospects, and how targeted investment will be key to keeping the sport competitive and fair.

In Ross Replies (1:09:42), Stu asks whether women experience head injuries differently from men? Ross explains that the answer is "it depends", a variation of yes and what this means for preventing head injury in women. And Finally (1:18:39), Mike asked for insight on whether children should be taught to tackle when learning rugby, and we discuss why the answer is a cautious, and qualified "yes", with some evidence and a cautionary tale about how the speed with which we introduce risk is the key.

Links

• Story on Ntlabakanye's doping positive and SARU's statement
• The NCAA team that lost a title because of caffeine
• As discussed re the NCAA, the London Marathon death attributed to a stimulant in a weight loss supplement
• Stu's question and discussion about head injury mechanisms in women's rugby: Discourse members only
• Ross' paper describing head injury mechanisms in elite women
• The paper that documents head accelerations in players aged 13 to adult

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Show notes

In today's spotlight, our Discourse Digest looks back at some remarkable track & field performances and how they set up enthralling races in the upcoming Tokyo World Championships. We talk Kipyegon, Tsegay, Chebet, Hodgkinson and Lyles. Tensions between the UCI and cycling teams boiled over with a standoff around rider tracking the latest in the ongoing rider-safety struggles. We discuss how the failure of both sides to compromise and communicate is impacting rider risk.

Risk conversations continue with news that World Boxing will follow athletics' example by screening for sex to protect the integrity of the women's boxing category and the safety of its fighters. Finally, instrumented mouthguards now have an LED light, and we discuss how many are only now becoming aware of this innovation and system for head impact management in Rugby Union.

In Centre Stage (48:17) we turn our attention to doping. Gabby Thomas has called for lifetime bans for coaches whose athletes dope. We explain why it's not quite that simple, legally and philosophically. It's all part of the complexity of the anti-doping landscape, which we explore further with examples of recent doping cases and claims about who bears fault, when bans begin and which performances are tainted.

Listener Lens (1:01:58) involves discussion about heart rate as a guide to training intensity on hot days. Ross explains that we can measure, but not manage our training while our physiology does the necessary in the heat. That becomes a conversation about Zone 2 training in Ross Replies (1:09:47), as listener Niall shares questions about how to incorporate this training intensity into his journey towards fitness and performance.

And finally (1:13:16), Josh asks who you'd put on your Mount Rushmore of athletes? An impossible question, but Gareth and Ross share their thoughts, raising some eyebrows with picks and how they value sporting icons and their legacies.

Links

• Vaughters interview about safety in cycling and the UCI standoff
• World Boxing sex screening article
• Listener Lens on HR in the heat - Discourse members only
• Zone 2 thoughts - the mega thread from our listeners - Discourse only
• Mount Rushmore of sport

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We are now also on YouTube - you can watch our Spotlights here!

Show notes

Today on Spotlight, the Discourse Digest kicks off with two world records: one still standing after 30 years — Jonathan Edwards’ extraordinary Triple Jump mark — and one set just two days ago by Mondo Duplantis in the Pole Vault, which left us more bored than awed. We also preview the Diamond League’s return, where Faith Kipyegon’s 3000m world record attempt will share the stage with Beatrice Chebet’s move down to the 1500m, a prelude to a fascinating Tokyo clash. We talk about their prospects and physiology, with a view to Kipyegon's commitment to one day moving up to the marathon.

We then turn to rugby, where instrumented mouthguards will light up after major head impacts at the Women’s Rugby World Cup, to trigger off-field head injury assessments. Ross unpacks how the idea emerged as a solution to a problem that affected confidence in the devices, its reception among elite players, and what it could mean for head-injury monitoring.

In Center Stage (29:52), we revisit one of our most debated episodes ever — the Zone 2 training “paradigm shift.” Gareth shares his understanding of the key concepts, and we reflect on which myths we decisively busted, and why confusion may have lingered for some. We ask questions that necessitate deeper exploration, and offer more practical application of what the science says for athletes with varied training and performance goals.

Ross Replies (1:16:17) takes us back to pro cycling, where comments by Marlen Reusser revived discussion about weight loss and performance, revealing that there are concerns even within the pro peloton Gareth and Ross feel that the conversation has been largely positive (and necessary) but the threat remains. The weight conversation also offers the chance to explore how heavier, fixed bike weights might actually curb excessive weight cutting.

And Finally (1:30:18), Fred Kerley’s provisional suspension over whereabouts violations gets the Gareth-and-Ross treatment — and not much sympathy.

Links

• Discourse discussion on Edwards WR
• Kipyegon on the 3000 WR and her marathon future
• Discourse reaction and thoughts on the Zone 2 podcast themes - Members only
• Great Discourse discussion about PFP's weight loss and Reusser's latest thoughts
• Marlen Reusser speaks out about weight loss concerns

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Links

• The narrative review from guest Brendon and his team
• The Meixner study showing how variable Zone 2 is depending on the metrics used to identify it
• The Inglis study discussed briefly on the show, where moderate, heavy, severe and extreme exercise intensities were compared when overall energy expenditure was matched. VO2max increased more with higher intensity training, but not at moderate intensities
• Systematic review of studies comparing exercise at low or moderate to high and sprint intensity on mitochondrial content and capillary growth

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Show notes

This week on the Spotlight, we dive into the latest Discourse Digest, unpacking talking points in the news.

We begin with the Tour de France Femmes, where Pauline Ferrand-Prévot sealed a dominant win, and then her open discussion about intentional weight loss to improve climbing performance sparked wider conversation. Ross and Gareth explore the science and the risks, contrasting PFP’s short-term approach with Demi Vollering’s “health first” philosophy. We learn from other athletes about "body composition periodization" and share some caution, but also recognition, that elite athletes do "go there" for performance.

In track, a new teen sensation has arrived: Cooper Lutkenhaus, just 16, stunned the world with a massive U16 World Record to finish second at the USA 800m trials. He is already the real deal, but that's no guarantee that he's not another star whose flame might flicker. We talk performance trends, hype, and the pitfalls of early stardom.There’s also some heat on the track—of a different kind—as sprinters Noah Lyles and Kenny Bednarek engage in a bit of spicy back-and-forth. Genuine beef or PR play? Either way, it’s getting people talking.

Then we turn to IV drips—vitamin infusions marketed as wellness boosts. Ross and Gareth aren’t buying it, calling out the pseudo-science, health risks, and the doping red flags. We also tackle criticism of World Athletics’ SRY gene screen for eligibility in women's athletics. Ross breaks down what the critic got wrong and why women’s sport deserves constructive criticism and alternative solutions rather than unproductive, false dismissals of proposed solutions. A lively disagreement ensues - let us know your thoughts!

And finally—smelling salts banned in the NFL. Players are upset, but should other sports follow? Tune in for all this and more.

Links

• PFP and Vollering talk about weight, performance and health
• Trent S' paper on body composition periodization - how to do it: short term, controlled and fully aware of the risk factors
• Letsrun recap of the US Trials
• The article critical of the SRY screen. Let us know what you think, constructive or destructive criticism?
• The IV drip discussion on Discourse, for members only (join now!)
• The NFL bans smelling salts (fineprint here - teams can't provide them, players can still use)

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Show notes

In this episode of the Real Science of Sport Spotlight, we start with a Discourse Digest that looks back at a men's Tour de France that fizzled out, with tactical inertia exposing the gulf in performance and power to a dominant, ultimately barely challenged winner. We unpack race highlights, where it dwindled, and why the drama never truly arrived. Meanwhile, the Women’s Tour is heating up, despite Demi Vollering’s crash grabbing headlines The GC battle remains alive as tensions rise between rival teams over safety and entitlement.

Concussion is in focus again (22:37), from both cycling and rugby, with Gary Ringrose’s self-withdrawal from Lions selection earning praise. We explore what this means for the culture of player welfare, how common this behaviour actually is, and how instrumented mouthguards could shape the future of concussion management.

In Center Stage (35:46), we revisit our recent episode on fitness and training load, fuelled by great listener questions from our Discourse community. From the impact of life stress to the limitations of single-metric monitoring, we explore the complexity of training management, and why triangulation, not for the first time, is key.

That theme continues in Listener Lens (55:07) with a dive into a fascinating listener question from John: why does heart rate drop when we’re fatigued? The answer lies in the the balance between two parts of our nervous system, and a brain that might not let us activate muscle. This opens up paradoxes around efficiency and fatigue, and how we react to early signs of overtraining.

And Finally (1:05:13), we discuss the hype and hazards of young athletic prodigies, inspired by a 12 year who nearly won a medal at the Swimming World Champs. But cautionary tales about. We end by asking whether 10,000 steps a day is really necessary—or if Gareth’s dad can get by with 7,000? You'll find that...it depends!

Links to stuff we spoke about!

• The war of words between FDJ and Visma after the Vollering crash
• Ellen van Dijk's retirement announcement
• Discourse members only: Discussion about Ringrose concussion, and Ross' discussion about the IMG use for such cases in future
• Here is Discourse Member Gerald's outstanding post on fitness scores and training stress. Originally on Discourse, I've put this in the public, just for everyone's benefit, and as a teaser to see how fab and smart our listeners are! For more of the same, you know what to do!
• 12 year old nearly reaches World Champs podium

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Discourse

Join Discourse now, and become part of the growing community whose stories and testimonies inspired much of the content of this (and other) podcast! You do so by making a small donation here on Patreon, and then the world of sports science insight and opinion will be yours!

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This week's Spotlight kicks off on the roads of France with a fast-paced Discourse Digest. Remco Evenepoel’s withdrawal sparks a discussion about whether he's fully healthy, or if affected preparation and fuelling challenges might account for his underperformance. Jonas Vingegaard seems to have narrowed one gap to Tadej Pogačar, only to find another expanding on the high-altitude climbs. Ross explains how their previously complementary strengths and weaknesses have evolved into a straight race with, so far, one winner. We also tackle Quinn Simmons’ controversial claims about motorbikes aiding Tim Wellens' stage win—ungracious perhaps, but correct and backed by aerodynamic science.

In Center Stage (29:20), we dive into doping, the media, and trust in sport. Ruth Chepngetich’s diuretic case prompts a wider debate: what are media entitled to ask, and what responsibility do they bear in keeping sport honest? Is asking about doping unfair, or essential? A lively debate on Discourse spills over into the Spotlight!

In Ross Replies (55:56) we take on Discourse member Larkim’s question: should sports equipment be modified for women? From volleyball to athletics, we explore where it already happens, and why more sports might benefit from doing the same. But what do women think, and how should sport consider the sometimes conflicting opinions on this issue?

And Finally (1:07:20) a study of over 5,000 runners reveals that injury risk spikes after a single big jump in distance—not a gradual increase—reshaping how we think about training load.

Links

• Quinn Simmons on motorbikes and Tim Wellens' response
• The Aerodynamic paper on motorbikes and cycling performance
• Article translating the aerodynamic paper for a lay audience
• Discourse members only - discussion about Chepngetich, as featured in Center Stage
• The paper on single session running distance as an injury risk factor

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Together, we take a critical look at the research—what’s known, what’s still unclear, and where the gaps are. More importantly, we focus on practical, athlete-centered approaches: being symptom-led, being "your own scientist", using tracking tools effectively, and how to open the conversation—especially with younger athletes—in a way that empowers and informs.

Whether you're a coach, practitioner, or athlete yourself, this episode offers a grounded and positive perspective on managing training around the menstrual cycle without falling for the hype.

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Links

• One of Kelly's papers that summarizes the literature and shows a trivial impairment during the early follicular phase
• Paper showing that the anabolic response to resistance training is unaffected by menstrual cycle phase
• Kelly's study on symptoms experienced during menstruation and their perceived effects on training and performance
• Researchers raise the bar for studies on the menstrual cycle by calling for measurement, not guesswork
• "No influence of influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training"
• Another of Kelly's papers, this one summarizing the literature on the effect of oral contraceptives on exercise performance
• Developing a tool for ovarian hormone profile classification
• Kelly's educational resource, Period of the Period

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In this emergency bonus episode, Ross reacts to the bombshell news: Kenya's Ruth Chepng’etich, who stunned the world with her record-breaking marathon in Chicago last year, has been provisionally suspended by the Athletics Integrity Unit after testing positive for a banned diuretic in March. The performance shocked the running community at the time — questions and doubts sparked a parliamentary inquiry in Kenya after a journalist’s pointed question at the press conference. We even released a podcast titled “Too Good To Be True?” analyzing the run.

Now, that skepticism feels vindicated. Ross breaks down why the doubts were justified despite the usual defenses ("she's always been talented", "she worked hard"). He explains what a diuretic does, why this kind of doping bust leaves him cold and underwhelmed, and how it fits a familiar pattern in elite sport. We also explore the shadowy roles of agents and coaches — and ask why it's always the athlete left holding the bag?

Finally, Ross reflects on the cycle of hope, hype, and heartbreak that defines modern sport — from the marathon course to the Tour de France, can we trust what we see? Why should we, when the characters and incentives remain the same? Same script, different stage.

Links

• The AIU statement on Chepng'etich's provisional suspension
• The timeline as posted by Chris Chavez on X
• Our podcast on the performance at the time - we were highly, highly skeptical
• The Discourse thread at the time of that performance - members only
• The Discourse thread that is growing now, out of the announcement last night - members only

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In a packed episode of Spotlight, we kick off with a Discourse Digest that begins on the grass of Wimbledon, where Jannik Sinner and a dominant Iga Świątek took home the titles. Then it’s to the rugby fields of South Africa, where the Springboks—led by the ever-innovative Rassie Erasmus—have once again found a tactical edge. But is it genius strategy or a rule-bending loophole?

In Center Stage (17:10), the Tour de France is in focus. Jonas Vingegaard's muscle has matched Pogacar on short, punchy climbs, but can he hold his own as the race hits the high mountains? We also break down Remco Evenepoel’s pre-race cooling technique - placing hands and forearms in ice water - to explore what the science says about its effectiveness. Plus, we revisit the ongoing issue of concussions in cycling to explain the paradigm shift that is needed to buy space and time for better concussion identification.

In Ross Responds (52:07), we revisit the topic of cramp and sodium loss, answering a listener question about 'salty sweat' with a dive into how our bodies prioritize the regulation of sodium concentration, and why sweat testing is nothing more than a measure of the body's systems working to defend physiological 'normal'. In Listener Lens (1:00:10), Tim is looking to break a barrier over 10km, and our Discourse community zeros in on the key to unlock that performance: pacing. We offer some advice to help him nail it.

And finally (1:06:53), a Zwift racing series has Ross questioning the platform’s 'fairness'. Are the game's efforts to simulate equipment and drafting creating more distortion than accuracy?

Links

• Article on South Africa's innovative midfield maul set up
• Stanford study that finds that palm cooling (with a vacuum device) improves performance in bench press and pull ups. Too good to be true
• Conversely, study showing that palm cooling does not improve interval running performance
• And conversely again, study showing that immersing the hands and forearm in cold water improves sprint performance
• Healy's power numbers from the day, the trigger for our IF discussion
• Cycling's concussion policy
• For Discourse members only, Tim's question about his 10km quest and discussions on improving pacing
• Discourse members talk cramp

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Discourse

Join Discourse now, and become part of the growing community whose stories and testimonies inspired much of the content of this (and other) podcast! You do so by making a small donation here on Patreon, and then the world of sports science insight and opinion will be yours!

SHOW NOTES

The cramping thread on Discourse - members only

An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps

Similar review on cramps

Study showing how pickle juice works fast in low doses, via a neural reflex

Ron Maughan paper on muscle cramps, contrasting the hydration model with the neural theory

People who cramp have similar sodium and other electrolyte levels to those who don’t cramp

If you drink more, your sodium levels drop, even if you drink an electrolyte containing drink

A paper that compares the two leading hypotheses for cramps: 

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The show

This week on The Real Science of Sport Spotlight world records fall and big questions rise. Faith Kipyegon and Beatrice Chebet lit up the track in Eugene—how fast can they go, and what happens if (or hopefully when) they clash over 5000m, 3000m, or possibly even 1500m? Their record-breaking performances headlined a meeting that showed track and field can be exciting, modern, and appealing to younger fans. Is the sport in better shape than critics thought? From spikes to strings, we then turn to Wimbledon, where Electronic Line Calling has come under fire. Is the system flawed, or just misunderstood? We break down the tech, the myths, and why perfection was never the point.

In our Center Stage (27:44), we focus on the Tour de France, where concussions, broken bones, and questions of responsibility have again reared their head. Do race organizers or riders bear the blame? We explore the UCI's priorities, enforcement of their own rules, and creation of new rules with marginal benefits. We also discuss the race. Jonas Vingegaard says he’s heavier, more muscular, and more powerful than ever. Will that close the gap to Pogacar? The early signs, after the Stage 5 TT, suggest an emphatic "no"? Is he solving the 'wrong' problem, and how will that increased mass play out against a relentless Pogacar in the mountains?

We also Spotlight listener insights in Ross Replies (52:00), with a focus on David Roche’s Western States DNF and his pre-race transparency. You wondered whether he created mental and emotional pressure on himself by being so open, and we discuss. In Listener Lens (58:25), we celebrate some Discourse success stories. And finally (1:02:16), are endurance athletes more likely to have daughters? A quirky study suggesting so closes the show.

Links

• USADA statement on the father and son banned for testosterone use
• Guardian article on the tech failures and player mistrust of electronic line calling
• Strong criticism of the UCI/ASO for a hazardous stage finale in the race
• The Michael Woods Tour diary in which he describes the ASO approach to safety, including his thoughts on how to improve safety
• Vingegaard's comments about his power, weight and performance prospects
• Are athletes getting older - for DISCOURSE only, Max's amazing analysis on age of elite athletes over the years
• Endurance athletes are more likely to have girls - the quirky paper we finished on

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SHOW NOTES

Kevin Ullyett's Wikipedia page

Andre Agassi's mind games with Boris Becker

Another funny Agassi story about a young Rafael Nadal

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The "science the shit out of it" theme continues with Nike’s hyped attempt to help Faith Kipyegon break the 4-minute mile. It didn’t just fall short—it missed by a long shot, with Kipyegon never really giving the barrier a scare with a pacing strategy that reveals they all knew it was not truly feasible. Ross and Gareth unpack the science, pseudoscience and "hacks" behind the effort, with honorable mentions for the obviously flawed claims by scientists about drafting benefits, and criticism of many media who parroted hype points without critical thought. We wonder what the athlete who could break 4 looks like, and postulate that they probably don't exist. Yet. From ultra to ultra-short, we shift to the 100m, where Kishane Thompson clocked a blistering 9.75s—the fastest in a decade, leading Gareth to wonder why sprinting seems to have plateaued post-Bolt?

In Center Stage (37:14), legal expert Matt Kemp joins us to dissect a recent rugby case where a player successfully sued an opponent for causing a spinal injury with a reckless off-the-ball collision. Could this open the door to more civil claims in contact sports? Matt explains the legal standards around recklessness and duty of care. Ross Replies (1:15:23) to Discourse member Paul on the purpose of sports science and what "truth" means when studies can't be replicated?

And in Listener Lens (1:24:15), we explore ATP's role in exercise, wonder whether you can ever “run out” of it, and how the purpose of metabolism is to keep it in good supply. And Finally (1:31:17), we invite you all to join our Tour de France Fantasy League, and see if you can top Gareth and Ross' picks in our two leagues!

Join Discourse

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Links

• Analysis of the 100m event that inspired our 100m chat
• Gymnastic medalists are getting older
• Report on the decision ruling in favour of a player injured by opponent
• Matt, our new legal expert, is a partner at Becker Kemp Solicitors & Attorneys
• Ross' reply to Tony on the ATP depletion question - members only
• TDF FANTASY LEAGUE - play one of our two leagues

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For years, endurance athletes were trained to conserve carbs by becoming better fat-burners—adapting diet, training, and supplements to spare glycogen. But that thinking is evolving. As Jamie explains, the focus now is on maximizing carbohydrate use. Why? Because carbs are a more oxygen-efficient fuel source than fat—providing more energy per unit of oxygen. That efficiency improvement is a performance advantage in itself—like a supershoe, but internal.

We dig into how elite athletes are pushing 90 to 120 grams of carbs per hour, and what it takes to train the gut to handle it. Are there limits? What happens when intake exceeds demand? Where does the glucose go? Are there health risks? We also explore carb types and ratios, strategies for carrying fuel without excess weight, and how to tailor intake to your individual needs.

Jamie brings clarity to the technical details, helping translate complexity into actionable insight. If you’re fueling training or racing, this episode will reshape your approach to performance nutrition—and maybe your results too.

Show notes and links

Discourse is our VIP community, and it was questions from those listeners that inspired this interview. If you want to be part of the conversation, driving the content, and then engaging with other listeners after the show, you can join by making a small monthly pledge.

• The Podlogar paper that compared 90g/h to 120g/h, informing some of our discussion
• The Jeukendrup study Jamie mentioned that managed to provide 144g/h of carbs with a glucose-fructose mix
• one of the studies mentioned in which glucose ingested spared liver glycogen use during exercise
• A study that looked at performance and tolerance of carb solutions with different ratios of glucose to fructose

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Discourse is our VIP community where listeners share insights, opinions and perspectives on the stuff we love to talk about. You can become a member by making a small monthly pledge here

Show notes

In a packed edition of Spotlight, we start our Discourse Digest segment with a dive into the men’s 5000m, where non-African athletes have taken control of the rankings and victories so far in 2025. Is this an aberration, or the beginning of a trend in distance running? We discuss what might be shifting in the sport to close the gap.

Next, we explore the phenomenon of athletes switching national allegiance—this time with Jamaican sprinters now competing for Turkey. Ross and Gareth look at historical examples from track, rugby, cricket and football, while defending the right of athletes to make these switches, and the necessity for sport to minimize them. Discussion shifts to the case of a trans cricketer who has claimed “no advantage” based on test results and comparisons to females. Both the science and logic behind the appeal are bluntly rebutted by Ross, who explains how the science is being misused, and that these "data snapshots" actually reveal a mediocre male with advantage rather than a trans athlete without advantage. We also return to youth sport after Gareth flagged eye-catching performances by 10- and 13-year-olds in the UK. While their talent is undeniable, we ask whether early hype might do more harm than good?

In Ross Replies (30:00), Ross has an 'off-week', because listener Ewan Morris' fascinating insights carry the segment. He explained how some young athletes experience an expiratory flow limitation during breathing, because lung growth outpaces airway development, as yet another challenge that adolescent athletes experience in the journey to adulthood.

In Listener Lens (33:51), we respond to Sean's question about muscle cramps in an ultrarunner he coaches. Ross breaks down two theories—electrolytes vs. fatigue-induced failure of neural regulation—and explains why cramp is far more about the nervous system than sodium and magnesium. We also learn the fascinating reasons why pickle juice may work... but not for the reasons people think, and offer suggestions for what Sean might consider adding to the plan.

In Center Stage (53:33), we revisit sports science's replication crisis. Gareth shares his frustration at the sciences, while Ross explores the structural issues behind shaky science, and offers a partial defence of the failures to produce robust science.

And Finally (1:15:16), we look ahead to Faith Kipyegon’s attempt at a sub-four minute mile, which haunted Ross' dreams, and we make our predictions.

Some links

• Distance running shifts: Aberration or a narrowing gap?
• A review exploring the causes of muscle cramps
• Study showing that electrolyte loss is not associated with muscle cramp
• The pickle juice effect

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This isn’t just a dent in confidence—it’s a crater. Scientific journals are trusted as sources of truth, yet Joe’s work shows that the majority of findings in this field don’t hold water. Perhaps even more concerningly, only 14% of original study authors were willing to share data or collaborate on replications.

We dig into how the SSRC pulled off this monumental study, why so many findings failed to replicate, and what it reveals about the deep structural issues in the field. From academic incentives to publish fast and flashy, to the natural resistance researchers have to being challenged and falsified, we explore how these forces fuel unreliable and unreproducible science.

Finally, we ask the tough question: what should coaches, athletes, and practitioners do when research can't be trusted? Joe shares his candid thoughts on how science must change—and what needs to happen to restore faith in the evidence base.

This is a must-listen conversation on one of the most pressing issues in science today.

Links

• More of Joe - if you join Discourse by making a small monthly pledge here, you can be like the cool kids and hang out with Joe in our VIP Community!
• Meta analysis in Strength and conditioning
• A webinar Joe Warne did on these issues

The three replication papers:

• The proposal that outlines the selection of papers in more detail
• The 28% paper that outlines the findings
• Reflections from Joe and some of the team on the process and findings

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Discourse is the best Sports Science community on the internet, and yes we are biased. But if you want to see for yourself, membership is a monthly pledge away, and then you too can gain access to opinion, insight and analysis from The Real Science of Sport army!

Show notes

This week in Spotlight, we kick of with a Discourse Digest exploring the UCI's equipment rules — most notably, 40cm minimum handlebar width. It may seem like a technical tweak, but the implications are significant: many female cyclists will now have to widen their bars to comply, sparking criticism that the rule is not only arbitrary but discriminates against women. We dig into what it says about decision-making at the UCI, and how governance in the sport appears to be crying out for systematic, deliberate and openly communicated processes.

In Listener Lens (11:56), we tackle a great Discourse question from Liam, a coach working with a 13-year-old female runner whose progress has stalled. We explore why this happens to young athletes, especially girls, and how the short-term incentives we create in youth sports cause challenges for the most well-intentioned coaches and parents. It’s a conversation about patience, perspective, and reframing our expectations to accept that sporting development is very rarely linear.

Then, in a new Ross Replies segment (29:20), a question from Nicol on how the body switches from fat to carbs during exercise opens the door to a deep dive into metabolic regulation. We break down what controls fuel selection during exercise, and why a new paradigm has emerged: instead of trying to promote fat oxidation to spare carbohydrates, elite athletes are now trying to minimize it. Why? To enhance performance by maximizing oxidation efficiency with carbs.

In Center Stage 51:57), we discuss some of the tech details that have emerged in support of Faith Kipyegon’s sub-4:00 mile attempt, and wonder what the quiet collapse of the Grand Slam Track series means for the sport? And finally (64:54) Gareth notes that Mondo Duplantis' pole vault dominance shows no signs of abating, leading us to wonder why some dominance is lauded, while others are doubted, and to reflect on huge sporting mismatches.

Links

• Article on the UCI's handlebar decision
• Paper from Norway comparing how boys and girls improve in athletic events during the teenage years
• The article that shows how rare it is to be top 100 ranked at 18, 20 and as an adult, and that most successful adults aren't at the same level as juniors
• Article covering fundamentals of adolescent development and its implications for sport
• How the body shifts from fat to carbs (Discourse member access only)
• Sean Ingle described some of the tech Nike is putting into the sub-4 mile attempt

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Show notes

This week on The Spotlight, we put big claims, bold performances, and comeback stories under the microscope.

In Discourse Digest (00:00), we discuss why Beatrice Chebet’s near-world record 5000m is not a miss, just a delay. Then we shift to the French Open, where Carlos Alcaraz outlasted Jannik Sinner in a classic. Gareth asks whether Sinner’s loss might be exactly what tennis (and Sinner) needed, and how their rivalry and reputations will shape the sport’s next era.

Listener Lens (15:50) features a question from listener Simon, returning from an injury-enforced layoff. Ross offers guidance on regaining lost fitness, why retraining happens faster than we think (the 1:2 rule of thumb), and why doing less will eventually give you the right to do more.

Center Stage (22:34) is all about carbs, fat, and fuel—sparked by a tweet from Prof Tim Noakes after the Comrades Marathon. Having watched the race, Noakes claimed that “not a single lead athlete tried to ingest 90–120g/hour of carbohydrates,” and that they “know they don't need carbs to win Comrades” because “fat can provide essentially all the required energy.” We put those claims under the Spotlight, and checked with the elites. Turns out, they were targeting exactly those carb intakes. We explore the science and discover a huge capacity to increase fat oxidation as a function of diet, training and exercise intensity. But that doesn't mean carbs don’t matter - we dig into evidence that carbs improve performance, delay fatigue, and enhance recovery. The real problem? Extremes. Whether it’s high carb or no carb, just because you can doesn’t mean you should.

And finally (53:44)—Padel and Pickleball are booming. Why are they so popular, and will they dethrone tennis as the world’s favourite racket sport?

Links

• The article Gareth discusses about Sinner's loss being a win for tennis
• Example of a study where retraining restores strength to pre-detraining levels in half the time taken to lose them (note this is a study on strength, but the principle remains)
• Our Podcast interview with Louise Burke, where she explains everything you need to know about fats and carbs, and why fat underperforms as a fuel
• The Podlogar study discussed on the show, where we don't burn all the ingested carbohydrates
• Burke's race walker study, with fat oxidation rates three times higher after fat adaptation, but with reduced economy and impaired performance benefits
• Volek's study on fat adapted distance runners, also showing huge fat oxidation capacity

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Links

• Systematic review on Recovery strategies in Endurance athletes
• Another review on recovery, which provided us with our very academic definition of recovery! 
• Research paper showing that anti-inflammatories inhibit the adaptation to strength training
• A systematic review on tart-cherry juice and its effects on recovery

Join Discourse

Discourse hosts The Real Science of Sport's VIP community, where like minded listeners gather and share their thoughts, opinions, discoveries and insights. If you want to be part of that, you can become a Patron of the Podcast here, make a monthly pledge, and the VIP room will be yours to explore! It won't cost you even 2% of what the Enhanced Games are charging, and our advice actually works, and is safe!

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The Spotlight is inspired and informed by our Discourse community. If you want to be part of that, sharing insights and inspiration with listeners, you can become a Patron of the Podcast here, make a monthly pledge, and the VIP room is yours to explore! It won't cost you even 2% of what the Enhanced Games are charging, and our advice actually works, and is safe!

Show notes

At 1:09. In the Discourse Digest news roundup, Gareth and Ross tackle three stories where science and policy collide. First up, the Enhanced Games’ latest scheme—inviting people to pay $399/month for performance-enhancing drug guidance under the guise of anti-aging and health. Then, a look at World Boxing’s new sex screening policy for the women’s category: what the language really means, why it matters, and how sport might manage it. Finally, a compromise attempt in California where extra medals are awarded to navigate the inclusion of trans-identified males in girls’ sport—Gareth and Ross explore what’s gained and lost in that trade-off

At 25:39. A new Listener Lens feature this week comes from Discourse member Tony, who asks: how should you judge your warm-up before a race? Ross and Gareth explore what a warm-up really prepares—neuromuscular readiness, not just heart rate—and share insights from fellow Discourse members who’ve fine-tuned their routines

At 33:35. And Finally (not quite today!), British ultra runner William Goodge is under fire after suspicious data emerged from his trans-Australia record attempt. Ross recalls a similar case he investigated, and the duo asks: why, in an age of abundant tracking tech, are we still debating whether these runs really happened?

At 42:58. This week’s Center Stage belongs to one of the most dramatic finales in recent Grand Tour history. Simon Yates won the Giro d’Italia with a stunning final mountain stage raid—equal parts science, strategy, and surprise. Mike and Ross unpack the physiology and tactics behind Yates’ triumph: Did del Toro and Carapaz concede the maglia rosa because they hit their physiological limits, or were they undone by tactical missteps and pacing errors? And what about Wout van Aert, the satellite rider whose power and presence may have changed the race’s outcome? From record-breaking efforts to tactical stalemates, we break down the science that decided the Giro

Links

• Nick Harris on the Enhanced Games deal
• World Boxing announce the sex screening policy
• Tony's question about Warmup HR, as discussed in Listener Lens (Discourse members only)
• Story of Rob Young's questioned ultra performance, with a link to the report I co-wrote on it
• Analysis of Yates' record performance on the Finestere
• Derek Gee's Strava file

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Show notes

In this week’s Spotlight, we tackle an intriguing training question from a listener in our Discourse community: do short surges during easy or moderate training days undermine the training benefit? To explore this, we look to the current Giro d’Italia, where Richard Carapaz and rising star Isaac del Toro offer real-world examples of how intensity, even in brief bursts, may create a significant physiological cost. While small deviations from planned intensity are not only acceptable but often necessary, trouble arises when these efforts become too frequent or too intense. We introduce the concept of a physiological budget, and how consistent overspending can lead to a kind of training “bankruptcy,” where the cost outweighs the benefit. We break down how it's the intensity that exponentially increases physiological stress, and how to manage that cost wisely in your own training.

Then we shift gears to rugby, where the red card rule is about to undergo a significant transformation. Under the new law, a team will no longer play with 14 players for the rest of the match—after 20 minutes, they can bring on a replacement. In response to split opinion in the Rugby community, Gareth asks: “What’s the big deal?”. Ross explains why this change has divided the sport, delving into the broader context of concussion prevention, and how sanction was meant to carry the message for behaviour change. Ross shares insights from his newly published paper showing that women are concussed in the same way as men, adding a crucial layer to the ongoing head injury debate.

In our news wrap, we stay on safety, where the NFL has decided not to ban the controversial "tush push". We examine how that decision parallels rugby’s own risk-management principles. Beatrice Chebet ran the second-fastest 3000m in history last week, putting herself onto a controversial list of Chinese names who had appeared to move that World Record out of reach. Ross offers a prediction that it's a matter of time before the WR falls to Chebet (along with others).

And the Enhanced Games claim a “world record” performance of its own, leading us to again discuss the ethics, science, and inevitable sales pitch driving the campaign, and why giving oxygen to the now transparent anti-aging commercial objectives of the Games may not be a good idea.

Links

• The question that inspired our Training Zone discussion - for Discourse members only
• Ross' recent paper on the risk of head injuries in elite women rugby players
• The NFL does not ban the 'tush push'. For now
• Article by Julian Savulescu on why doping should be allowed (an oldie!)

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NOTES:

Check out more on the Cocodona 250 HERE

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Nutrition tips, training insight, performance debates, sports opinions — if you’re into it, we’re talking about it. Become part of the “Science of Sport” Discourse community via Patreon.

Show notes

This week on Spotlight, we take a tour through some of the big stories in sport and sports science right now—from race tactics and concussion protocols to doping ethics, expert credibility, and how we identify and develop talent.

We start with a lively discussion on the Giro d’Italia and that gravel stage. Was it thrilling unpredictability—or dangerous chaos? As the General Classification gets a dramatic shake-up, we debate whether the pursuit of entertainment justifies what some see as random, unfair risk and compromised race integrity. Do stages like this belong in a Grand Tour, or are they an unwelcome injection of chance into a sport built on precision and control?

From there, we shift to cycling’s ongoing concussion challenges. Jonas Vingegaard’s recent comments compel questions about whether current policies do enough to manage brain injuries. Despite a policy that asks multiple people in the race to identify possible cases, the sport appears to be struggling to accurately identify who gets tested, when and how. Are critical medical decisions still slipping through the cracks because the wrong people, with misaligned incentives, are being asked to make them under pressure?

Then it’s time for our first featured topic: the evolution of the Enhanced Games. With swimmer James Magnussen chasing a chemically-aided world record and a million-dollar prize, we unpack the ethical and medical dangers of performance enhancement. What are the risks—for athlete health, for fairness, and for the messages it sends to the next generation?

Next, we ask: How do you know who to trust? In an age of slick communication and pseudo-expertise, we explore the credibility of experts, and discover why true experts often sound less confident, not more. Ross explains how confidence can be a red flag, and why uncertainty and nuance are often markers of real scientific thinking.

Finally, we dive into the messy reality of Talent ID. Ross explains four common errors—especially the “ghosts” created when resource-strained systems make early, high-stakes decisions that can harm both performance and people.

We close with a brief segment on doping in Ironman, and why the “contaminated meat” excuse likely doesn’t hold up—though science says it’s not entirely impossible.

Links

• Vingegaard on his concussion omission
• The UCI Concussion Policy that identifies all the right people to call for tests, but that frequently seems not to achieve this
• David Epstein's recent article on fact checking and the illusion of expertise
• One example of the research studies used to sell BPC157, despite being in rats and showing nothing of the sort of promises companies make

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In this week’s Spotlight, we dive into the science behind an eye-watering nutrition number: 200 grams of carbohydrate per hour. That’s what elite Ironman Cameron Wurf reportedly consumed during a record-breaking bike leg in Texas. But does the body actually use it all—or is there a ceiling to sugar oxidation? Ross and Gareth break down a recent study comparing 120g and 90g per hour in trained cyclists, revealing how much of that fuel actually gets burned, and whether it has the purported effects on fuel use during exercise. Before we hit the carb overload, we’ve got a mix of big stories from across the sporting world:

🎾 IV drips and bans in tennis – Australian pro Max Purcell has been hit with an 18-month doping ban for intravenous vitamin infusions. We unpack the rules, his case and discover some other athletes who have fallen foul of the IV rule

🏏 Cannabis and cricket – South Africa’s Kagiso Rabada served a one month suspension for a ‘recreational drug’. We revisit the criteria WADA uses to ban substances and ask: should cannabis really be on the list?

🏃‍♂️ The teen sprint takeover – A 17-year-old ran a wind-assisted 9.92s, with two ninth-graders just behind him, breaking 10.2s. They join Gout Gout as teen phenoms with bright futures

🔬 Publish, perish—or post? – We reflect on a growing reality in science: if researchers aren't visible and able to communicate beyond journals, they risk irrelevance. Is it now “share or disappear”?

Show notes

• The long detailed piece by Ben Rothenberg on the Max Purcell doping ban
• Ryan Lochte got done for the same offence, no investigation needed - he served himself up on an Instagram post!
• A Newsweek article, published after Sha'Carri Richardson's cannabis ban, on how the drug came to be on the WADA list
• Interesting piece on Gout Gout's coach, Di Sheppard
• Article on Cam Wurf's Ironman fuelling strategy that kicked off today's main topic
• WADA's scientists defend cannabis' presence on the banned list
• Recent review showing no performance enhancing effects of cannabis
• The Podlogar article comparing 90 to 120 g/h that we discuss

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If you enjoy the podcast, you’ll love our Discourse community. Become a member of “The Science of Sport” community by joining with a small monthly pledge on Patreon — and be part of the conversation behind the conversation.

Show notes

In this week’s Spotlight, we open with a brisk roundup of major stories from the world of sport and policy. We look at new developments following the UK Supreme Court ruling on the Equality Act, including the first tangible policy response. We also revisit the resolution of the tragic ice hockey case involving manslaughter charges, and World Athletics’ announcement of its “Ultimate Championship” event—an innovative idea, but not without flaws. Gareth raises some pointed criticisms about the competition format and the puzzling exclusion of key athletics disciplines.

Next, we talk talent. The NFL Draft always offers a window into the world’s most elaborate selection process—but also its inefficiencies. We reflect on how early selection often produces more busts than brilliance, yet remains largely unchanged due to structural inertia. A 14-year-old’s blistering 35-ball century in the IPL leads us to discuss a surprising link between cricket scoring and endurance pacing, and how this informs the Duckworth-Lewis-Stern method.

From there, we shift to the core topic of the episode: scientific integrity. Gareth reflects on our recent Spotlight's deep dive into how scientific papers are made, and our most recent feature podcast on the Boston Marathon and Mike's experiences testing Puma's new shoe. The conversation expands into questions of independence in scientific research and evidence, with specific reference to Puma’s bold claim that their new shoe is “the fastest ever", and why that statement is, at best, premature. But we also give credit where it’s due, praising the transparency and almost certain publication of the results of the brand’s testing, as well as the researcher's realism about trust in their lab's research.

And amid it all, Ross shares some personal news—stepping away from his School Academy High Performance and development role, while reflecting on missed opportunities and unrealized HP philosophies.

Links

• The Scottish FA acts to protect women's football
• And the English FA are, apparently, considering it
• The case against ice hockey player Matt Petgrave is dropped
• An analysis of draft picks that shows how high the proportion of "busts" is
• Here's a preprint of the Hoogkamer evaluation of the Puma supershoe - this is not peer-reviewed yet, but I strongly suspect that a peer reviewed version of this is on the horizon
• The best community discussion you'll read on Supershoes, courtesy our Discourse members (Members only access - you know what to do!)

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SHOW NOTES:

• Results of the testing done by the University of Massachusetts Amherst on Puma's Fast-R 3
• Study on how shoe mass affects running economy
• The study we discussed that shows how a 1.1% improvement in metabolic cost of running translates into a 0.78% improvement in performance
• The original Vaporfly study that got the ball rolling on the 4% benefit, for comparison of methods

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The Science of Sport is more than a podcast — it’s a growing community of curious, thoughtful people in sport and sports science. Join our Discourse by pledging on Patreon and tap into the deeper conversations.

Show Notes

Where do scientific papers come from?

In this week’s Spotlight, our main focus is a “birds and bees” conversation of the scientific world. Ross walks Gareth through how a research paper is conceived, conducted, and eventually delivered into the world through publication in scientific journals. We break down what is essential to how a paper fits into the larger sports science puzzle, and share some insider tips for reading research with a critical eye. We explore why the “why” behind a study matters more than most people think—and how every piece of research fits into a much bigger picture. Plus, we dive into the obligations and ethical requirements researchers face, and why transparency, study design, and disclosure are the foundations of real science.

But before we get to that deep dive, we tackle a mix of stories from the world of sport:

🏃‍♀️ A sub-4-minute mile for women?

There’s fresh talk of breaking the barrier—but Ross is sceptical. Is this genuine progress or just another gimmick? We explore what it would mean if it happened, and what will need to be thrown behind the world's best athlete to make it possible.

🚴‍♂️ Durability > sprint capacity?

From Remco’s win over Wout in Brabantse Pijl to takeaways from the Boston Marathon, we examine how this underrated concept—producing a fresh performance while fatigued deeper into a race—plays out in real-world results.

🎾 Doping rules, showers, and sample tampering.

A new controversy in tennis gets us talking about anti-doping protocols, and some of the wildest attempts in history to game the system

It’s science, scepticism, and sport—exactly how we like it.

Links

The two papers we discussed in our "Birds and Bees" section:

• Greg Roe's Rugby paper: Spot the Difference
• Nic Tam's Barefoot running paper: We don't all adapt like the story book said

• The Breaking 4 campaign launches
• Tennis on the defensive about the anti-doping shower policy

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We kick things off with an important discussion around women’s sport and transgender athlete policies, following a landmark ruling from the UK Supreme Court on the legal definition of “woman” in the Equality Act. We know this topic won’t be for everyone, so if you'd prefer to skip ahead to the sports performance and race insights, you can jump straight to that action at about 1:07:12 in the podcast.

For those looking for insight on this important topic, Gareth and I unpack the Supreme Court decision—a ruling with far-reaching implications. We’re joined by Helen Joyce, a leading women’s rights advocate who was in the courtroom for the verdict. She explains why the decision matters, what it means for sports governing bodies, and how it could reshape the future of competitive sport.

Then we shift gears into performance talk: world records fell in the pool and in the discus, and we explore how weather and tech have combined to break new ground. Paris-Roubaix delivered two standout races. In the women’s event, race savvy beat strong legs (for once) as Pauline Ferrand-Prévot stormed to a solo victory in the Roubaix Velodrome. In the men’s race, we got another much-anticipated clash between Pogacar and van der Poel. We break down the physiology behind their efforts, the tactics—including van der Poel’s composed response to Pogacar’s crash—and how plain bad luck robbed the race of a deeper duel.

Gareth also dives into the UK’s gym boom. With more people training than ever, we ask: is it all good news? Or is there more to the story? And finally, we celebrate our Discoursers—listeners and athletes around the world who’ve been tearing it up in races. Gareth shares some standout performances, and we invite you to join the community for world-class training insight and support.

Show notes

Join our Discourse community

If you enjoy the podcast, you’ll love our Discourse community. Become a member of “The Science of Sport” community by joining with a small monthly pledge on Patreon — and be part of the conversation behind the conversation.

Links to topics

The UK Supreme Court Decision discussed in the first part of the show

The FA's Transgender Policy, and the Appendix for Risk acceptance that trans men are required to sign

BBC piece discussion implications for sport

Article on Paul Biedermann's world record being broken

Discus records galore in Ramona

Gareth's discussion on Discourse about the gym membership increase (Members only)

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We also take a quick spin through the opening Grand Slam Track meeting in Jamaica, and peek ahead to the LA Olympics, where a bunch of new sports and events just got announced. Plus, concussion protocols and management are in the spotlight: a study from Scotland provides the first results on the lowering of tackle height in the community game; cyclist Elisa Longo-Borghini was pulled mid-race at Flanders; and Aussie cricketer Will Pucovski retired after his 13th concussion. Finally, we throw out a few predictions for Paris-Roubaix this Sunday. Got thoughts on these topics? Come chat with us on Discourse — link’s in the show notes!

Show notes

To get stuck into these and other conversations in sports science, become a Patron of the podcast here, and then jump into the Discourse forum here

Links

• The Guardian article on the new events for the LA Olympics
• World Rugby announces no evidence that the forwards-backs bench split needs to be changed
• In 2023, I did a video presentation on the substitutes/fatigue injury risk issue, and you can watch that here
• Here is Discourse member Hamish Gornall's paper on the tackle height findings from Scotland
• Report on Longo-Borghini's Flanders crash and subsequent removal with concussion
• Will Pucovski's retirement due to repeat and worsening concussions

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There's also a detailed discussion on the infamous 'Bum Clinic' used at the Absa Cape Epic so be warned that this podcast does include some graphic content.

Dr Green heads up the corporate events department for Mediclinic Southern Africa, which entails oversight of all medical support to major events, setting up the pre-hospital and field hospital infrastructure with niche expertise and ICU capability in remote sites.

Dr Green functions as the Chief Medical Officer for many international sporting events including the World Cup Rugby Sevens, British and Irish Lions tour, Cape Town Cycle tour, Epic and Cape Town Marathon. He is an Alumnus of the University of Stellenbosch, where he completed both his undergraduate degree in Medicine and four years of postgraduate training in Neurology and, more recently, finished off a master’s in Sports and Exercise Medicine at the University of Stellenbosch.

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Discourse

As always, Spotlight is inspired by your engagement in our Discourse community, and you can become a member by visting the Patreon site, and pledging a small monthly amount that gets you access and an opportunity to engage with, and learn from, fellow listeners.

Show notes

• Ian's question about heart risk from marathon running, and some excellent Discourse replies - Members only
• The research paper on troponin elevation after marathons, which kicked off the Discourse discussion at the front of today's show
• Good insight and discussion on whether too much exercise is bad for you?
• Here's that article i mentioned where Tim Noakes punched some holes in the theory that marathon runners would be protected against coronary artery disease
• Ultimately, sudden cardiac death in marathon runners is rare. Here's a review that explores just how rare, and explains the risks
• A Discourse thread on max HR and why it's a limited anchor and set ceiling for training prescription and management
• Here's a paper that describes that sub-max HR test that can be used to identify training adaptation, overreaching and early signs of illness by looking at HR recovery after exercise
• Compound Score revisited and re-explained - following last week's Spotlight, Ross shared more thoughts to explain the Compound Score. Here's that article, available to all, but initially on Discourse
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We then shift to cycling to discuss a remarkable Milan-San Remo performance by Tadej Pogacar, showcasing superiority and versatility not seen in cycling for a very long time. It tees up the compound score, accounting for power output and performance in both absolute and relative terms. A few odds and ends thrown in wrap up a big show.

Show notes

To become a member of Discourse and be part of the conversation, including driving the content of these shows, here's your link to Patron (no wait, it's Patreon). A small monthly pledge gets you access to Discourse, and a whole lot more discussion that might make more sense than the pod! (sometimes!)

• Article by guest Sean Ingle on the big issues facing Kirsty Coventry as she enters the IOC fray
• Another by Ingle, this time on the process and dealings behind the IOC Election, including Thomas Bach's role
• Article on Sebastian Coe's announcement of World Athletics' introduction of pre-clearance testing for female eligibility
• Some analysis of the power numbers at the Milan San Remo race, as discussed on the podcast. Take the estimates with a pinch of salt - the high speeds introduce a lot of error
• Brief abstract that introduces the Compound Score in cycling, and how it has the best predictive power for race results
• More comprehensive research article on the compound score (needs access to journal for full read)
• The paper asking the question about "lactic acidosis", to which we all should know the answer
• The answer to the lactate question

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In this Spotlight, Gareth and Ross kick off by looking back at teen sprint phenom Gout Gout's latest performances, which continue to project a spectacular yet unknowable future. Across the Ocean, a young South African put down a teen-sprint marker of his own with a sub-10s performance, and we use those performances to discuss the nuanced, fluid and undefinable element of super-talents in sport. What matters, what doesn't, what is required for entry into the elites, and what makes a difference once there?

We also discuss whether the addition of the Sydney Marathon (among others) to the prestigious World Marathon Majors dilutes their equity, which presents a chance to discuss heat and performance related to both marathons and the currently ongoing Cape Epic. Finally, we chat concussion in the community game, in the aftermath of some misinformed perspectives raised by politicians in the UK about the concussion risk with lower tackle height in the game.

Show notes

Mel Breen wins the 2012 Stawell Gift race from scratch

Bayanda Walazas asymmetric running style

Discourse is our VIP community, and if you'd like to be a part of that conversation, receive Gareth's Caught my Eye newsletter, and to interact with fellow listeners, the way to do it is to check out this link, and become a patron of the podcast for a small monthly donation. Thanks for all your support!

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We also chat briefly about positive fuelling experiences shared with us by Discourse members, who've managed to push their energy intakes up thanks to the experts we've heard from on the pod. We check in on some controversial topics, including the transgender athletes in sport debate, where a new paper, a legal decision and an imminent IOC election are all in the spotlight, and finally, we briefly discuss Shelby Houlihan's own words about her doping defence in an interview with Letsrun.com.

Show notes

As mentioned, Discourse is our VIP Community where you can share bicarb recipes, tales of fuel success, and a whole lot more! You become a member by pledging a small amount on Patreon, which you can access here, and that will give you access to all the chat and sports science insights from members.

Links

• The GCN segment discussed on the show, giving rise to Gareth's concept of "frugality"
• The Handelsman & Bermon paper that is discussed briefly
• Full Decision in the Hamilton vs Telegraph press complaint
• This is the full, in-depth analysis I did for Letsrun on the Shelby Houlihan decision, including the wrong application or misunderstanding of the Technical Document, and the carbon isotope ratio analysis that refuted Houlihan's arguments
• The interview Houlihan did last week with Letsrun, as alluded to by Gareth in the podcast

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We also talk about technology in sport, and about which sports have seen the biggest, fastest leaps as a result of innovation, taking a quick tour of some other devices that have 'recalibrated' sporting performances and human limits.

Finally, we discuss some of the science and performances in the Zwift Academy 2025, the latest iteration of a competition to identify and recruit aspirant cyclists into two professional cycling teams. We explore the tests used on the show, their value, and how hugely confounded the talent prediction is, even in a sport as measurable as cycling.

Show notes

As mentioned, Discourse is where it all goes down, and here's where you click to become a member for a small monthly donation. Sign up as a Patron, and you'll have access to this community, and all the fascinating insights shared by fellow listeners

Links

• Sean Ingle's article on that four-minute mile projection
• Amby Burfoot's intriguing thought experiment canvassing opinion on what is driving faster running performances
• The paper mentioned on the show describing novel drugs to "manage classical heme disorders" - not a huge leap to performance enhancement, but the molecular switch approach to doping may be a concern
• The podcast we once did on technology in sport - includes klapskates, swimsuits, and bicycles
• The BBC article on the increasing prevalence of obesity and overweight
• The Lancet study described in the BBC article
• The first episode of the 2025 Zwift Academy, the rest can be found on the same channel
• Some normative power output from elite men, and elite women's cycling. Compare yourself to the pros. I'll put the summary tables up on Discourse for members

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We also learn from a Discourse member, @pauliuspeciura, about how to execute a textbook heat adaptation strategy for a race he participated in recently. We talk about the physiology of heat adaptation, and how to implement a downscaled, but necessary approach to heat in your next race. We also briefly touch on two bits of news, one concerning an increasing lack of physical activity in children in the UK, and other a peculiar, though not unique, explanation for doping contamination in the recent case of triathlete Imogen Simmonds*

*Ross mentioned a USA Sprinter who was cleared of a positive drug test after using "passionate kissing" as a defence. That was Gil Roberts, not Derrick Brew as mentioned (article link below). Roberts, incidentally, got cleared of this positive result in 2017, but then had another doping violation in 2022 (16 month ban) and then another in 2023, and is now serving an 8 year ban!

Show notes

Spotlights are inspired by Discourse, and then the discussion continues there after! If you want to become a member of that community, here's the link to Patreon, where you sign up, and then it'll direct you to the Discourse Platform where the floor is yours!

Links

• Article in the Guardian that talks about the decline in numbers of PE Teachers in Britain
• A paper in the BJSM on the physical activity issues and the need to optimize social factors
• Imogen Simmonds' post on the doping positive for Ligandrol. Time will tell whether there's more to it
• The news piece on Gil Roberts and the passionate kissing defence
• Discourse Member Paulius Peciura discusses his heat adaptation strategy and race outcome here - Note: Discourse members only
• The paper analysing Kipyegon's World Record, postulating the sub-4 is possible with a massive 75% drafting benefit
• The New York Times piece on the sub-4 theory that contains the quotes that ground Ross' gears!

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SHOW NOTES

THE PAPER ON Training Intensity Distribution Intervention will Produce the Greatest Improvements in Maximal Oxygen Uptake and Time-Trial Performance in Endurance Athletes? A Systematic Review.

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We also shine one last Spotlight on the Janik Sinner three month ban, elaborating on a few matters that arose since our previous emergency Spotlight, and explain why some of the vilification of anti-doping's process may be unwarranted, and in some instances (Tim Henman!) completely detached from reality!

Join Discourse

For more conversation and insight, join our Discourse community where fellow listeners, experts and enthusiasts offer thoughts and opinions on this issue, and many more sports science topics. Membership requires that you become a Patron of the site, here, with a small monthly pledge to become part of our VIP community

Show notes

The Mark Denny study using horses and greyhounds to predict human limits, as discussed

The Iga Swiatek Reasoned Decision, where Points 40 and 41 explain No Fault and Utmost Caution principles

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Join Discourse

For more conversation and insight, join our Discourse community where fellow listeners, experts and enthusiasts offer thoughts and opinions on this issue, and many more sports science topics. Membership requires that you become a Patron of the site, here, with a small monthly pledge to become part of our VIP community

Show notes:

• WADA's full statement on the settlement
• BBC article on the settlement, as read in the podcast
• YouTube channel Tennis Talk, who we heard from in the podcast

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Become a Discourse member and drive the Spotlight

If you enjoy the Spotlights, and want to weigh in on these and other topics, consider becoming a Patron of the show, and get full access to the Discourse community! Here's where you go to make a small pledge and become a Patron, and that'll open up this portal to a world of sports science, performance and health conversations!

Links to topics and articles we discussed on the show

• World Athletics page explaining the proposals and the consultation process that includes the pre-clearance (cheek swab) method
• The full World Athletics document outlining proposed changes to eligibility
• The academic article that a group of us wrote last year, explaining how screening should be implemented to support protection of the female category
• Greg Brown's paper comparing boys to girls in running events
• Same author, same approach, different sport - here's Greg Brown's analysis of boys and girls in swimming
• Marina Hyde's article that describes how issues are bundled rather than assessed on their merits, to the detriment, sometimes, of reality
• NCAA update on changes to their eligibility policy, where they take a step towards protecting women's sport, but fail to base it on biology
• The Executive Order signed by Trump earlier this week
• The larger Executive Order that helpfully defines sex, male and female with implications for policy

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Upton's approach focuses on four core human aspects of high performance - leadership, culture, teamwork and individual performance - and combines his 30+ years of experience with degrees from four different universities along with an appointment as Professor of Practice at Deakin University (Melbourne, Australia).

Upton has worked with over 350 professional and international level athletes from 21 different sporting codes, including six world champions from six different sports and 25 World Player Of The Year recipients. He has coached in five cricket World Cups and one Olympics (won bronze with the Indian men’s hockey team). He has also helped coach the Indian cricket team to become world test champions for the first time (2009) and win the 2011 ICC Cricket World Cup for the first time in 28 years. As Performance Director he has also helped coach the South African cricket team to become the first team ever to simultaneously hold the World Number 1 ranking in all three formats of the international game.

He is also the author of the best-selling book, The Barefoot Coach (Life-changing insights from coaching the world’s best cricketers)

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Finally, Rugby League is considering a change to how players are sent off for high tackles, with a proposal to give yellow cards only when the player on the receiving end of the illegal tackle fails an off-field test indicating possible concussion. Proposed as a means to "get more consistency", Ross explains that if anything, it introduces a (for now) random, unpredictable outcome variable in the decision that will compromise consistency, and may detract from player welfare and behaviour change initiatives.

But first, we kick off the show with our Discourse-first birthday announcement, a thanks to all our fabulous followers, and then revisit last week's Spotlight on carbohydrate requirements to explain why elites need to fuel at rates the rest of us needn't aspire to emulate.

Join Discourse

If you fancy a bit of the coaching, sports science and sports news conversations with our amazing members, consider a small donation to become a Patron of the site, and get access to our Discourse community, where you can join like-minded fans and sports enthusiasts to keep the conversation going.

Show notes

• The paper Ross alluded on the show, that gives an example of relative carb and fat use during exercise
• Article on the proposal to give yellow cards only when the ball carrier fails the head injury assessment in Rugby League

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Note: We are aware of a small technical issue where some sections of the pod skip or "jump". We are looking to sort this out in a future upload/version of the pod. Sorry about that!

Join Discourse

If you fancy a bit of the coaching, sports science and sports news conversations with our amazing members, consider a small donation to become a Patron of the site, and get access to our Discourse community, where you can join like-minded fans and sports enthusiasts to keep the conversation going.

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Now, Gareth and Ross explore the extent to which elite practice and behaviours should guide what the rest of us 'mortals' do, and whether the pendulum of advice has swung too far? To do so, we use a recent paper by Louise Burke and her team to explain that sports science research, often done on recreational or moderately trained athletes, often fails to add value to elite athletes. Conversely, we discover that what elites do is not necessarily directly applicable to the rest of us, and that while Yates and others demonstrate important principles of nutrition (yes, you need those carbs for harder training), we need to understand context and circumstances in order to understand exactly how to apply their behaviours to our own situations, and to get the specifics right. Ultimately, we may all be bound by the same (physiological) rules, but we're often playing a different game. We explain how to translate and apply research to practice, and vice-versa.

Plus, a brief look back at the Australian Open, how tennis analytics doesn't quite do justice to the 'adversarial' nature of the sport, and why players shouldn't be too fussed with perceived crowd and media hostility.

Show notes

• The tennis website Gareth mentioned, full of stats and analytics on performance
• Join our Fantasy League for the upcoming Men's Six Nations. Once clicked, you'll need a League ID - 142233 : SoS Discoursers, and a password: DWIVM
• "No bonks". Here is the interview with Simon Yates that reveals the carbohydrate shift in elite cycling, the main subject of today's Spotlight
• The excellent article by Burke et al that describes why elite practice and research doesn't translate to us mortals, and vice-versa

Join Discourse

If you fancy a bit of the coaching, sports science and sports news conversations with our amazing members, consider a small donation to become a Patron of the site, and get access to our Discourse community, where you can join like-minded fans and sports enthusiasts to keep the conversation going.

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Hales graduated with a Sports Science degree from Liverpool University in 1992 before qualifying as a Chartered Physiotherapist from Bath University in 1996.

Having chosen to specialise in musculoskeletal rehabilitation his roles have included six years as Physio with Exeter Chiefs Rugby Union Club, and clinical co-ordinator for Amputee rehabilitation within ‘Adventure Rehab’, as well as Out-Patient work in both the UK and New Zealand before joining the military.

He has just written a book about his time working with the Royal Marines entitled The NOD Fixer which is due out in Easter 2025.

Join Discourse

If you fancy a bit of the coaching, sports science and sports news conversations with our amazing members, consider a small donation to become a Patron of the site, and get access to our Discourse community, where you can join like-minded fans and sports enthusiasts to keep the conversation going.

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