I send out a newsletter every few weeks with updates about my training and racing, interesting articles I've read, useful podcasts I've listened to, and friends and followers results. It's a easy-to-digest snapshot with some current news and some education resources.

If you're interested in receiving the newsletter via email, you can sign up here.

The latest edition of the newsletter is coped below for you to get a feel for what it's about. You can also find previous editions at the links below:

Email Newsletter #16: 14/09/2020

I had another great week of training. I ran the second part of the Trail des Cabanes route (my full route reconnaissance set of photos is up on my blog) and it was just as beautiful and technical as the first half. I'm really looking forward to the race this Sunday. At the last moment I entered the Grimpette de Bedjuis for a hard uphill training session. It was hard! I like these shorter uphill races, but I would need to do a lot more specific work to be optimally ready for that kind of intensity and persistent uphill running.

I have been gradually updating the research studies that I share on my website. On the Resources Page there are now 80 studies with overviews of the key details and practical take-aways to incorporate the ideas into your training and life. My goal is to build up a useful set of information that any athlete can use to guide their training and learn more about becoming a better athlete. I add new studies each week so if you find the page useful it's worth bookmarking and heading back regularly.

Articles online

Ian White wrote about his Training Philosophy in this post. He talks about consistency and flexibility while taking the time to describe each of these two facets of training. He provides more detail and concepts that we can all use in our training. I found his description of consistency applied to intensity to be particularly useful and I appreciated the way he clarifies that consistency and simplicity do not have to limit innovation and experimentation. I follow a similar philosophy in my own coaching so it was useful to see these ideas expressed so clearly in Ian's post.

On the Human Performnace Centre blog Simon wrote about Doing the basics better!. He also talks about consistency and about how this can be difficult to achieve because of multiple life stresses and other factors that interrupt the training process. An interesting point he makes is about fueling for the session ahead. I like his idea and the emphasis on eating in preparation for training (this is consistent with "fueling for the work required") rather than putting the focus on eating for recovery.


This week I've been listening to a range of podcasts, but the two that I'm including here have a similar theme to the articles above. That is, they talk about simplicity and avoiding going off track in your training and nutrition by following misleading or overly complicated prescriptions.

  1. On the Physcical Performance Show Episode 211 Brad talked to Jake and Zane Robertson. Their approach to training is straight-forward and based a lot on how they feel. In this episode they talk about not needing to get GPS watches and not using heart rate as they don't believe these metrics are necessary for effective training. They also describe a very simple two-phase marathon protocol that is essentially a preparation phase and a specific phase. I enjoyed hearing how they emphasized listenting to your body and about not making comparisons to other athletes so that you develop at your own speed.

  2. On the Real Science of Sport Podcast: SUPPLEMENTS EPISODE Ross and Mike talked about the supplement industry and what actually works. The only micro-nutrients that athletes may need to supplement are iron and Vitamin D and these should be tested and prescribed by a doctor. Anything else is most likely not providing any benefit and in fact there's a 40% that the active ingredient that is listed on the packaging is not even included in the product. Their advice to consider the potential upside and to weigh this against the cost is excellent and helps to identify what supplements you should and shouldn't take.

Friends' results

Roberto had an excellent performance this weekend at the Mayrhofen Ultraks 50km. He won his age group!. Congratulations Roberto!

David wrote some reflections on his race at the Swiss Peaks Trail last week (I included his result in the last newsletter). He shared some useful lessons about racing ultramarathons and over-coming an injury in the lead up to a goal race. It's worth taking the time to read his post.

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