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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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Most sport takes place outdoors, and with growing concerns around sun exposure, active people are at a higher risk of developing skin cancer than most. Dr Dagmar Whitaker, vice president of the World Melanoma Society and one of the leading authorities on the subject, breaks down the current trends, explains which countries present a higher risk, the most effective ways to prevent skin cancer (hint: you smear it on from a young age!) and the breakthrough treatments that are not yet available. Whitaker is also president of the Melanoma Society South Africa and Immediate Past President of the Dermatological Society South Africa

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Knowing how to measure and train close to your VO2Max may lead to big performance gains. But what is VO2Max and what's the best way to use it? We also discuss the latest developments around rugby's smart mouthguard and the announcement by World Athletics that they are trialling a new way of measuring the long jump which involves a take-off zone rather than a take-off mark. And no, it's not an April Fools joke!

SHOW NOTES

The New Science of Sport Discourse - a Patron exclusive, a community that we aspire to make the most well-informed forum on sports science in the world: https://scienceofsportpodcast.discourse.group/. Log in with your patron details

Become a Patron of The Science of Sport to get access to the community: https://www.patreon.com/thescienceofsport

The IFSC Policy on RED-S

Article on that RED-S policy, including athlete interviews

The Long Jump article re changing of the laws

The BBC article on the mouthguards in rugby. Full of holes and errors, a bit of misunderstanding, and some outright dishonesty, which we tried to explain and address in the show

The paper on the sub-2 hour marathon physiology that shows how those elite runners can get to 90% of VO2max for two hours

A more lay explanation of the 2 hour marathon, again discussing how close to max elites can run

Paper on how different durations of interval training affect Power, HR and RPE, which may be useful to guide your choice of interval session structure

The research study that shows how 8 min blocks at close to VO2max improves VO2max and performance, and that the more time you spend close to VO2max, the greater the benefit

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Can you make your own sports drink and what would be the right mix? Here's what to look for. The team also tackles (see what we did there!) the use of smart mouthguards in rugby, whether trail star Stian Angermund was really guilty of doping, why parkrun has removed some of its records from its website and if the controversial Enhanced Games has any chance of succeeding.

SHOW NOTES

Stian Angermund Doping Case

Reigning world short-course trail running champion Stian Angermund says he is innocent and “utterly bewildered” after testing positive for banned substance chlorthalidone after winning the 55km OCC event at the Ultra-Trail du Mont-Blanc for the second time last year.

Also the Quartz WADA crossover

https://runningmagazine.ca/trail-running/anti-doping-in-trail-and-ultrarunning-is-the-quartz-program-enough/

James Magnussen and the enhanced games

https://www.theguardian.com/australia-news/2024/feb/09/australian-swimmer-james-magnussen-enhanced-games-drug-taking

Parkrun removes records

https://www.parkrun.com/blog/news/2024/02/08/changes-to-statistics-on-the-parkrun-websites/

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The team are joined by renowned sports dietician, Australian Louise Burke, to discuss everything from keto and fasting to the latest guidelines in fueling and nutrition in sport. Burke has spent over 40 years working in the field of sports nutrition and is an academic and author. She was the head of sports nutrition at the Australian Institute of Sport (AIS) throughout its existence from 1990 to 2018 and in 2018 was appointed Chief of AIS Nutrition Strategy. Since 2014, she holds the chair in sports nutrition in the Mary MacKillop Institute for Health Research, Australian Catholic University.

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Welcome to the Science of Sport Discourse. A monthly wrap of all the stories doing the rounds on our Patreon and newly-launched Discourse channel. Want to be part of the discussion? Become a supporter of the Science of Sport Podcast on Patreon HERE and get free access to our exclusive Discourse channel moderated by Gareth Davies.

SHOW NOTES

The New Science of Sport Discourse - a Patron exclusive, A community that we aspire to make the most well-informed forum on sports science in the world: https://scienceofsportpodcast.discourse.group/. Log in with your Patron details.

Become a Patron of The Science of Sport HERE

The Valieva doping story - now banned for four years. Sean Ingle wrote the story that summarises the case HERE

After we discussed the case on the show, the full decision was published, which revealed that Valieva’s team had blamed a contaminated strawberry cake for the test. We’ll touch on this in our next show. READ MORE

The full decision in the case of Michael Saruni, now banned after trying to send a friend to provide a doping test

An update on the Enhanced Games, which, as you’ll hear on the pod, Mike thinks is complete “bollocks”

The documentary about rugby’s referees at the 2023 Rugby World Cup. Well worth a watch.

Track and field will soon join the docuseries trend

Sean Ingle’s article on rugby risks in children, including mention of the call to ban tackling and rugby in Under 18s, and the mixing of age grades

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To kick off Season 6 we wrap up some of the latest news from the world of sports science including the craziness of world running records, UCI bans on in-turned brake levers, one athlete's crazy high VO2 Max numbers and why cold weather may increase the risk of concussion in contact sports.

SHOW NOTES

Letsrun article on the 10km WR of Agnes Ngetich

Article on the UCI’s clampdown on inturned brake levers

More detailed discussion of the implications of the UCI policy

The discussion about the insanely high VO2max reported in Blummenfeldt, and some chat about why it may not be entirely legit

The paper we mention that shows how many of the gas analysers used in exercise testing don’t have the reliability and accuracy they should have

The analysis showing that concussion risk in the NFL may be higher on cold days

Rugby start Louis Rees Zammit heads to make it in the NFL, this article explains the challenges he’ll face

Podcast that mentions Coco Pops as a pre-exercise ‘meal’ (don’t overdo this advice!), part of Ross’ tongue-in-cheek New Year’s resolutions (full episode is subscriber only)

Article by Stuart Philips, a future guest of the pod, on the benefits of resistance training

Interview with Tommy Lundberg on the same resistance training topic

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Join host Mike Finch, Dr Jill Warner and Emeritus Professor John Warner to break down the effect allergies have on sleep quality. The panel discuss the various allergens affecting sleep - from dust mites in your bed to cat dander - and how best to deal with them.

• Dr Jill Warner has a BSc in Immunology and Physiology and a PhD in Allergy from the University of London. She is currently an Honorary Professor in Paediatrics at The University of Cape Town and her research interests are in the foetal origins of allergic disease and environmental allergen avoidance. Dr Jill Warner has published over 100 peer-reviewed papers and journal articles in the field of allergy.
• Prof. John Warner is a Professor of Paediatrics at Imperial College London and the University of Cape Town. His research has focused on the early life origins of asthma and related allergic and respiratory disorders. He has published over 400 papers in scientific journals on these topics. He was Editor-in-Chief of the journal Pediatric Allergy and Immunology from 1997-2010 and chairman of the paediatric section of the British Society for Allergy and Clinical Immunology for 5 years until 2010. He is also a member of the Speciality and Training Committee of the World Allergy Organisation and a past Trustee of the charity known as The Anaphylaxis Campaign. He was a member of the Advisory Committee for Novel Foods and Processes of the Food Standards Agency for 12 years until 2012 and was recognised for his work in food allergy research by the award of an OBE in 2013.

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In this case study Prof John Warner interviews a mother whose 8-year-old child suffers from persistent allergies. Could it be dust mites? Listen in on this consultation to see how allergies are diagnosed.

• Prof. John Warner is a Professor of Paediatrics at Imperial College London and the University of Cape Town. His research has focused on the early life origins of asthma and related allergic and respiratory disorders. He has published over 400 papers in scientific journals on these topics. He was Editor-in-Chief of the journal Pediatric Allergy and Immunology from 1997-2010 and chairman of the paediatric section of the British Society for Allergy and Clinical Immunology for 5 years until 2010. He is also a member of the Speciality and Training Committee of the World Allergy Organisation and a past Trustee of the charity known as The Anaphylaxis Campaign. He was a member of the Advisory Committee for Novel Foods and Processes of the Food Standards Agency for 12 years until 2012 and was recognised for his work in food allergy research by the award of an OBE in 2013.

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It's been a big year in the world of sport and the team wrap up some of the highlights, focus on the trending sports science stories (incl. Taylor Swift's unlikely running regime) and our selection of the best sporting events we witnessed and, would have liked to have witnessed.

SHOW NOTES

Article showing that cold water immersion impairs performances done about 90 min after

Nice visual representation of positive pacing in the marathon, with specific reference to the big positive splits in Valencia this year

The first salvo in the ketogenic diet and performance debate from Tim Noakes

The response from Louise Burke and Jamie Whitfield

The Systematic review on Talent development and promotion programmes

Youtube interview of Remco Evenepoel, as alluded to on the show

Or the Apple podcast equivalent

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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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Co-hosts Dr Jill Warner and Mike Finch are joined by Dr Simon Durrant, Associate Professor at the School of Psychology, University of Lincoln and Chairman of the British Sleep Society, to discuss the relationship between sleep and mental health, the most common sleep disorders and how to treat them and how sleep can determine your chances of getting depression.

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SHOW NOTES

Lug worm hemoglobin doping: https://www.cyclingnews.com/news/marine-worm-haemoglobin-could-be-the-new-frontier-of-blood-doping/

Interesting perspectives on sport as entertainment

Transgender Injury in football

Snooker transgender controversy

ICC bans trans women

MAIN TOPIC

Is the Wim Hof method effective?

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Former world steeplechase champion, Norah Jeruto, was recently cleared of doping charges despite adverse findings in her biological passport. Does this put the credibility of the passport at risk or is the unusual case a once-off? PLUS Caster Semenya's controversial 'tell-all' book and reactions, can you ingest carbs through your mouth and does the latest world marathon record puts the sub-2 hour within reach?

Show notes and links

• Summary of one of the interview’s Semenya gave in promotion of the book, including some quotes discussed on the show
• One of the very few reviews of Caster Semenya’s book that includes any mention of the biological basis for the controversy, rather than portraying it as a challenge of women with high testosterone
• The appeal decision in the AIU case of Norah Jeruto
• The WADA code that mentions prohibited methods including blood manipulation

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In a recent story on Outsideonline.com top cyclists are reported to be ingesting huge quantities of carbohydrates in recent years which could explain some of their amazing performances. We ask whether this trend is new, how super 'carbing' is done and how it may work for anyone undertaking an endurance event PLUS we wrap up the 2023 Rugby World Cup and explain why the Springbok victory meant so much for South Africa.

SCROLL TO 34:32 FOR THE DISCUSSION ON CARBS

SHOW NOTES

A discussion on Reddit about the Outsideonline.com article

A short explanation article from Asker Jeukendrup’s blog on carb mixes and increasing carb oxidation

The 2004 study that found an increase in carb oxidation when carbs were combined

The 2008 study that found superior performance when carb oxidation was increased thanks to carb mixtures

The study on marathon runners ingesting 120g of carbs per hour, with less muscle damage one outcome

A blog on that study

 A final post from Asker’s blog with advice on carb intake, including a useful graphic explainer

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This week World Rugby announced that they will be including head accelerations measured by smart mouthguards into the sport's head injury assessment protocols used at the top level of the game to help identify potential head injuries during a game. This is how they work, why the tech could be a game changer and the challenges facing their adoption.

Credits: Opening clip Rugby World Cup Youtube channel

SHOW NOTES

Sean Ingle’s piece on the instrumented mouthguard technology

Two articles that explore the elusive (and likely impossible) concussion threshold And journals.lww.com/acsm-essr/fulltext/2011/01000/biomechanics_of_sport_concussion__quest_for_the.3.aspx

Russ Petty tweet on playing time of the semi-finalists

My article on the iMGs from the Patron page, now public

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Keith Lewis is the Laws Co-ordinator at World Rugby and Founder of RugbyReferee.net and is at the fulcrum of many of the law changes in the world of rugby union. The team scrum down to discuss how the laws have changed the game over the years, how to manage the balance between player safety and spectator entertainment and how new laws are introduced into the game. PLUS Ethiopia’s Tigst Assefa established a new women's world marathon record at the Berlin Marathon. But how much of a factor is the shoe tech and how do we measure the athletic performance?

SHOW NOTES:

The article we discussed in the context of how running shoes have undermined all trust in the human contribution to running records, by Knopp

The comparison between different shoes, showing large differences within the same runner in different shoes, and between shoes

The paper that Jordan Santos-Concejero commented on, showing that reducing shoe mass makes a difference to running economy

The link between running economy and performance

Guest Keith Lewis’ details:

Email: Laws@worldrugby.org

X: @keithlewisrugby

Linkedin: linkedin.com/in/keithlewisrugby

Website: rugbyreferee.net

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The science of recovery is more complex than you may think. When do you know you have recovered? What does recovery look like? How much do you need to recover? Mike and Ross delve into the subject to discuss the physiology of recovery, the most effective researched recovery methods, what science reveals about the numerous recovery products on the market, and how to utilise the right recovery protocol to enhance performance, long-term motivation and overall ability.

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

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Having just returned from a week at the Rugby World Cup, Prof. Ross Tucker explains the amazing tech used to spot concussions during RWC matches. Plus the team discuss how the tackle rule is not a perfect science and if 'bomb squad' tactics further threaten player safety. PLUS latest doping news and a Vuelta a Espana update.

SHOW NOTES:

Simona Halep’s 4 year ban announced by ITIA: 

Paul Pogba’s testosterone failure

Article on the concussion experienced by the AFL player discussion on the show

The piece that describes the “duty of care” arguments and whether such injuries should be thought of as footy incidents or preventable brain injuries, and at what cost to the nature of the sport

The first of three articles that Ross published on how head injuries happen in rugby

The study that found, among other things, that higher contact tackles are more likely to cause head injuries

The Head Contact Process Currently used by World Rugby for adjudicating high tackles

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Ron Rutland arrived in Paris on 7 September 2023, concluding the fourth leg of a remarkable (and not always planned) journey that has spanned a decade and four Rugby World Cups. Beginning in 2013, Ron rode from Cape Town to London via every country in Africa, then London to Tokyo, Tokyo to Auckland, and Auckland to Paris (via South and North America). It's a journey that has covered over 100,000 km, crossing 115 countries on six continents. In between, he caddied the longest hole of golf every played across Mongolia. Ron has seen and experienced it all - mudslides, heat, illness, adopted dogs, bus accidents, Himalayan and Andean passes, 100km climbs and even longer descents. He and Ross sit down in a hotel coffee shop in Paris to talk about his cycling journey around the world, fitness gains, calorie deficits, see-food diets, and the challenges overcome, lessons learned, and life philosophies developed along the way.

Show notes

The documentary made about Ron's caddying expedition across Mongolia: The Longest Hole

The journey from London to Tokyo is available as a link at the bottom of this page (it just requires sign up for a free trial, and possibly a VPN), including Himalayan Peaks and mudslides: Everything in between

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The Q-Collar is a device that is promoted to prevent concussion and "protect the brain during repetitive head impacts", and has been spotted around the necks of athletes in a number of sports, ranging from cricket to football. But do these claims and promises stand up to scientific scrutiny? Is there a sound biological rationale for the claims? Should parents, athletes and coaches explore and use devices such as this to prevent brain injury?

In this episode, Ross explores the answers to the above questions with Prof James Smoliga, professor of Public health and community medicine at Tufts University. Prof Smoliga puts an intense and in-depth scientific microscope on the claims, and concludes that there is no quality evidence in support of concussion and brain health claims, and that the foundational premise on which the product rests is flawed. We also learn that woodpeckers DO show signs of brain injury, that studies linking altitude to protection against concussion are grossly exaggerated and misinterpreted, and, humorously, that NFL teams with animal mascots are less likely to see concussion that teams without animal mascots.

Show notes:

• Dr James Smoliga's university profile page
• The science and research page of the Q-Collar website, describing many of the studies James talks about in the podcast
• James' paper on the mechanisms used by woodpeckers to (partly) protect their brains from injury
• Study showing signs of brain injury in woodpeckers, despite the above mentioned adaptations
• The original study showing a purported protective effect of "altitude" (above 600ft!) on concussion
• The rebuttal letter from James' colleague that absolutely eviscerates the above mentioned altitude study
• James' meta-analysis that looks at over 5 million data points to show that altitude does not have a protective effect against concussion
• The paper discussed on the pod that uses the DTI method to show brain changes with and without the Q-Collar
• The 2021 study that failed to find a reduction in concussion incidence with the Q-Collar

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Mike is on the ground in Budapest, and the duo are doing LIVE Instagram chats every morning, discussing the big stories from the World Athletics Championships. In this episode, we go back to Night 3 to talk about the women's 100m champion and a press conference that Mike attended (and asked a question that got a prickly answer!), and discuss Sha'Carri Richardson's volatile relationship with the media, in contrast to her huge potential upside to the sport. We also talk about Faith Kipyegon's absolute dominance of middle distance running (bordering on invincibility), the heat and humidity in Budapest as a challenge to everyone from the schedule-creators to the shot-putter to the marathon runner. We also open the door on some anti-doping stories, including the potential for a new tool, and a brewing doping controversy.

These episodes have been recorded every day on Instagram live (so apologies for some scratchy sound, live from the field), and then all of them are uploaded as Patron exclusives, so if you're enjoying our coverage and feel like being part of the Science of Sport patron community, check us out and consider donating here!

Show notes:

• The article about a tilted runway in the pole vault - Mike and his spirit level are on it!
• Systematic review on cannabis and its effects on exercise performance
• The Sean Ingle piece about AIU and the new antidoping tool
• A brief article on Tobi Amusan's whereabouts failure and the prospect of AIU appealing the decision (the full decision is out today, more to come, no doubt)

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From creating a healthy relationship with food to eating for performance, looking after young athletes is a complex issue with long-term repercussions. The team sit down with dietician Dr Sarah Chantler, from Leeds Becket University, to discuss the challenges and solutions. A must-listen for parents and young athletes alike.

PLUS World Cycling Champs review, Owen Farrell incident and Richard Freeman ban.

SHOW NOTES:

News:

Owen Farrell incident video

Richard Freeman ban

Main story

Dr Sarah Chantler's Instagram

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From pro cyclists to runners and cross-country skiers, altitude training is a popular preparation method for a major event. But is it as simple as training high? The team break down the benefits, the science and the reasons why it may not work for everyone.

SHOW NOTES

Article on the AFL’s potential reduction in contact training

Article on AFL considering mandatory headgear for players

Kate’s caught my eye that looks at five case studies of navicular stress fractures in runners wearing carbon plated running shoes

ALTITUDE TRAINING

The research showing a reduction in VO2max of about 6% per 1000m of altitude gain, with performance impairments 14.5% per 1000m 

The first of two good reviews, this one explaining the concepts and principles of altitude training

A decade later, a contemporary review of how altitude training and training periodization should be managed

The research that found that LHTL didn’t have any benefit compared to LLTL in cross-country skiers

One of the “skeptic” reviews calling for more research on altitude training

Very recent review showing that the responder vs non-responder concept may not be as simple as was thought, and that various factors contribute to the success of altitude training camps

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The critical moments that split the top contenders at this year's Tour de France rose more than a few eyebrows. The team take an in-depth look at the cycling spectacle, look closer at the numbers we know and discuss the merits of full disclosure by the top riders to help rebuild trust in cycling performances.

PLUS Migual Angel Lopez's doping suspension and more on the ongoing transgender debate

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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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Dane Jonas Vingegaard produced arguably the greatest individual time trial in cycling history during the 16th stage of the 2023 Tour de France. The team discuss the numbers, implications and the many questions that such a dominating performance raises. PLUS Carlos Alcaraz's biggest challenge in his tennis career after his Wimbledon victory, Caster Semanya's latest court victory and the recent UCI decision on transgender athletes.

SHOW NOTES:

Tom Dumoulin's assessment of Jonas Vingegaard's 16th stage performance

The power profile of elite cyclists. A great paper to understand what the elite guys are doing. If only we could see this for the front of the race on days like yesterday and today! 

A paper on how fatigue affects power output in elite cyclists

A story that talks of the 97 ml/kg/min VO2max of Jonas Vingegaard, as yet unverified

Paper looking at how position on the bike affects speed at the same power output

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A rare case of CTE (Chronic traumatic encephalopathy) in a young female sportswoman asks the question: Are women more susceptible to head injuries than men? Plus the controversy around an English cricket repor on racismt, the Ben Stokes stumping affair and how some sports are dealing with fat shaming among young sportspeople.

SHOW NOTES:

CTE case identified in a female athlete: https://www.theguardian.com/australia-news/2023/jul/04/first-case-cte-female-athlete-aflw-player-heather-anderson-diagnosed-australian-researchers

Research article we mentioned where the criteria used to identify TES were challenged

England’s report on racism in cricket

Report on Wetmore and body composition tests in runners

Swimming England bans weighing of young athletes

Enhanced Games initial report

The substack by Sarah Barker that describes how the US Anti-doping category doesn’t think a runner in the non-binary category is male or female

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From the Netflix Tour de France series to the death of pro rider Gino Mader and Geraint Thomas's bicarb blame, the team look ahead to the 2023 Tour de France. We also discuss the latest research into concussion and contact sports, Lance Armstrong's transgender series and an amazing, but obscure, running record.

SHOW NOTES & LINKS

Rugby league tackle height screwup

Death of Gino Mader, and understanding risk

Big new research paper on CTE

Armstrong on Trans issue

Geraint Thomas on Bicarbs

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From ultra-distance events like the Comrades Marathon to the tracks of the Diamond League, athletics records are being broken at every turn. The team drill down to the realities of technology and discuss its influence over these performances to put them into perspective. We also discuss World No. 2 Carlos Alcaraz's cramping implosion at this year's French Open and why Novak Djokovic and mountain biker Nino Schurter seem to defy their own advancing years to stay at the top.

Show notes:

• The bonus episode, exclusive to Patrons, where Sean Ingle joins Ross to talk about performance, including views from coaches and athletes
• The article on track technology that we discussed on the show, thanks to Gareth for providing the link
• Research paper by Knopp et al comparing different 'super shoes' in elite Kenyans and non-elite runners, showing high variability within each runner depending on their shoe
• Another research paper that compares seven (though I count eight) super shoes, showing how some runners do really well in one shoe and worse in others
• Sean Ingle's article from that Paris meet with the three World Records
• Article on Alcaraz's cramp at the French Open, as discussed on the show

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In the aftermath of Evans Chebet's win in Boston and Kelvin Kiptum's sensational victory in London, the world of marathon running has been turned on its head. The team look closely at the latest results from the World Marathon Majors and ask whether the Kipchoge days are finally coming to an end and if the world record is set to fall again sooner rather than later.

JUMP TO 38:34 FOR THE MAIN TOPIC.

CAUGHT MY EYE ITEMS

The article on bicarbonate and ketone’s combined effect on performance 

Pogacar’s coach doesn’t think much about the bicarbonate benefit, submitted by Renato Chironi: 

Article submitted by Pratima from the Patron page, on how there is not yet evidence to adapt training to the phase of the menstrual cycle: 

The podcast interview in which Colin Chartier talks about his doping decision and positive: 

MAIN TOPIC

Sean ingle’s article on the super shoes, including the quotes from Chris Thompson about the effects of the shoes: 

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Around the world, the way that young talent is identified is often done without an understanding of how young athletes develop. We talk to Norwegian researcher in the field, Eirik Halvorsen Wik, PhD, from Cape Town's Institute of Sport and Exercise Medicine at Stellenbosch University, for a close look at the challenges faced by young sporting stars, why there may be a better way to make selections at youth level and how to ensure the best athletes are given the best chance at long term success. Wik has previously worked at the Norwegian School of Sport Sciences and the Oslo Sports Trauma Research Centre.

SHOW NOTES:

A news story on the Ultra runner who took a car trip for 2.5 miles mid race

The paper in which coaches are revealed as not being all that good at spotting good running economy

Our guest Eirik Wik’s study on injuries in adolescent athletes

Another paper published by Dr Wik, describing different injuries with age in elite adolescent footballers: 

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In the second of our two-part special on fatigue we examine Fatigue Resistance or durability. Is it just a modern term for an old concept, what does it really mean and what sort of training helps build it.

SHOW NOTES

Caught My Eye Segment

The Zwift study looking for remote research participations, as submitted by Gareth D 

England’s rugby coach proposes rule changes to help kicking success in women, in another illustration of the differences between the sexes

The third of Gareth’s submissions, looking at the helmet approved in Quarterbacks in the NFL 

The research study discussed on the show looking at whether rugby scrum caps can reduce concussion risk

Main Topic (Skip to 35:48)

Link to the Ed Maunder paper that describes the durability concept

Some examples of papers that assess durability (as a performance outcome) in elite cyclists:

• Mateo-March paper with 112 cyclists over 8 seasons, showing that World Tour cyclists had much smaller power decay than Pro Tour cyclists with accumulating levels of fatigue
• 26 Pro cyclists over a combined total of 85 seasons, showing how Cat 1 cyclists drop off less than Cat 2 cyclists when fatigued https://pubmed.ncbi.nlm.nih.gov/33731651/

The study we mention that looked at durability early: Mmid- and late season, and showed how durability increases with more polarised training

Lab study that shows how high intensity intermittent exercise affects power outputs with fatigue more than continuous exercise  

Finnish study showing that low and high intensity training improve endurance, at least in less well trained individuals

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Mental and muscle fatigue is part of every sporting endeavour. But what is fatigue? What happens in the body when we get tired and is it possible to push beyond our perceived limits?

SCROLL TO 19:35 FOR THE MAIN TOPIC

SHOW NOTES:

Caught My Eye:

The case of the cheating fishermen  

The article on the fallout from the apparently botched doping case of Peter Bol.

An article, which includes a video of the documentary exploring the controversies about the exploitation of Paralympic classification: 

A story and video of the Canadian man who broke the women’s masters powerlifting world record, simply by declaring that he is a woman

The Swimming England announcement of their trans policy

Fatigue Discussion

An article that introduced a series of other articles that explored the integrative nature of fatigue

My own review article on how pacing strategy is regulated as part of a homeostatic system

The research study that used fentanyl to block sensory feedback, which totally messed up pacing and caused more peripheral fatigue than in a regulated system

Another Amann study, this one using hypoxia and hyperoxia to influence muscle recruitment and pacing strategy while defending against peripheral fatigue

The Les Ansley paper we mentioned where shorter (4km) trials caused more peripheral fatigue, and longer (20km and 40km) trials caused more central fatigue

A paper on how neurotransmitters in the brain affect fatigue and performance

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At first glance the story of New Zealand's Zane Robertson is just another web of lies. But is it? The team take a close look at one of the most tragic doping cases in recent times. Plus World Athletics recently announced new rules regarding transgender and DSD athletes. We ask how does the decision impact world sport and particularly the International Olympic Committee?

SHOW NOTES:

Patron Joshua Stacey the long jump that never quite caught on: https://www.youtube.com/watch?v=fp7BclslUyo

Article on the underarm basketball throw that also didn’t catch on: https://www.sportscasting.com/rick-barrys-underhand-free-throws-and-why-nba-players-today-dont-follow-suit/

From Patron Travis Hawkins, on the Norwegian protest of their own athlete’s shoe: https://www.triathlete.com/culture/news/the-world-triathlon-protest-against-the-norwegians-was-filed-by-the-norwegians/

From Patron Travis Hawkins, on the Norwegian protest of their own athlete’s shoe: https://www.triathlete.com/culture/news/the-world-triathlon-protest-against-the-norwegians-was-filed-by-the-norwegians/

World Athletics’ policy on trans and DSD athletes: 

Transgender athletes: https://www.worldathletics.org/download/download?filename=f911778e-5bfa-4d49-b044-9920fc743216.pdf&urlslug=C3.5A%20%E2%80%93%20Eligibility%20Regulations%20Transgender%20Athletes%20%E2%80%93%20effective%2031%20March%202023

DSD athletes: https://www.worldathletics.org/download/download?filename=2ffb8b1a-59e3-4cea-bb0c-5af8b690d089.pdf&urlslug=C3.6A%20%E2%80%93%20Eligibility%20Regulations%20for%20the%20Female%20Classification%20%E2%80%93%20effective%2031%20March%202023

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Over the past few years English schools have begun to introduce non-competitive sport in an effort to be more inclusive. But is that the right strategy when it comes to producing future champions and developing a 'winning' mentality? The team take an in-depth look into the evidence surrounding the debate and examples of countries that have already rolled out similar plans.

> Jump to 45:17 for the main topic.

PLUS RED-S in male athletes / Bicarb in endurance sport / shinty drug testing / Remembering Dick Fosbury, the inventor of modern high jumping.

SHOW NOTES:

Caught My Eye Segment

Jake Smith’s Instagram post about his RED-S

The 1984 study on bicarbonate as a performance enhancer

A 1993 meta-analysis on bicarbonate

A 2022 systematic review on bicarb and performance

A recent article that contains some of Maurten’s promises and promotions

Primoz Roglic’s glowing endorsement of bicarb. “With 600W it always hurts, huh?"

The BBC piece on Shinty’s drug testing plans

David Epstein’s article on Dick Fosbury

Main Segment

Article on how early specialisation and training rather than fun increases injury risk

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Join Discourse

Gareth Davies, Mayor of The Real Science of Sport, is ready to welcome you as a citizen of our VIP community! To join the conversation, make a monthly pledge at Patreon.com and get access to the shared expertise and passion of fellow listeners

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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Christopher McDougal's latest book, Born To Run 2, revisits the barefoot and minimalist movement that upended the world of running over a decade ago when he published his first book Born To Run in 2009. But what does the latest research say and is running barefoot the key to running nirvana?

SHOW NOTES:

Sean Ingle’s report after UK Athletics announced a “non-policy” recognition of the trans women issue and were corrected by EHRC: 

The statement by the Equality and Human Rights commission

The Peter Bol doping story, as submitted by Patron Joshua Stacey

The Connor Benn doping clearance story, with much to be discussed and determined

The WADA study on clomiphene in eggs: https://www.tandfonline.com/doi/abs/10.1080/19440049.2021.1949497

The twitter thread that speculates about the use of biomechanics as a way to identify a doper

The article that is skeptical about barefoot running

Study on stiffness of tendons in cushioned vs minimalist runners

One of the reviews showing no injury risk difference between shod and barefoot runners

Study showing successful transition to barefoot running in 71% of runners with a 20 week transition programme

Nic Tam’s study on individual responses to barefoot running

Nic’s second paper on how individuals respond to a barefoot running programme

Nic’s third paper on the effect of fatigue on biomechanics when barefoot vs shod

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Author and motivator Richard Sutton talks about his experiences working with some of the world's best tennis players and within the Chinese Olympic structure. Sutton's unique insight makes for a fascinating discussion on what really motivates success and how it plays out at the top level of sport. Sutton recently released his third book 'Thrive: The Power of Resilience" where he draws on his experience to empower individual and business leaders.

SHOW NOTES:

Caught My Eye

Kara Goucher's tweet about Brody Buffington's banning for over-celebration

Article on Camille Herron's long run views, with some really interesting discussion on bone stress in response to training, as submitted by Patron Edward Price

Article mentioning Eilish McColgan’s rebound hypoglycaemia, submitted by Julia Littlefair and hopefully a topic for future exploration

Story on South African women's cricket player being left out of national team after failing fitness test, sent in by Graeme Smith as a Caught my Eye Topic.

Main Interview

Amazon link to the Richard Sutton's book

Richard Sutton's website

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Respected sports journalist and writer Clinton van der Berg talks about his journey writing his book 'Guns And Needles: A Journey into the heart of South Africa's sport's steroid and drug culture." Van der Berg shares how he managed to get sports people, accused and convicted of doping, to tell their story; how he found out about the shocking incidences of doping in school and junior sport and why both young and old are susceptible to the performance benefits of illegal supplements and drugs. It's a cautionary tale for amateurs and professionals alike no matter what country you come from.

Note: We are aware the sound on this one from Clinton is really poor. We had major connectivity problems over the recording and try as we might to correct it post-recording, we just couldn't. We are really sorry, it's hugely frustrating and does detract from the listen and the content. We can only apologize for it and commit to making sure it doesn't happen again in future.

SHOW NOTES

• An article about the "sport" of powerslap, as discussed in the Caught my Eye segment
• If you've got the stomach, here are some examples of why slap fighting is so indefensible
• Buy Clinton's book on Amazon here

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