This is a page of links to resources for all topics endurance.
My articles
- Trail running poles
- LPC Nutrition Conference 2019 - part 1
- LPC Nutrition Conference 2019 - part 2
- Adaptation: altitude, heat, jet lag
- Running Downhill
- Recovery
- Looking after your feet
- Twitter thread: Gwen Jorgensen and Jamie Turner on becoming an Olympic champion
- Twitter thread: Patrick Wilson and the endurance athletes gut
- Twitter thread: Samuele Marcora and perception of effort and endurance performance
- Twitter thread: Lesley Paterson and Simon Marshall on resilience and coping skills
- Twitter thread: Allen Lim on optimizing hydration and nutrition
Research papers -- NUTRITION
- NUTRITION: CHO - train low, race high and CHO availability
- NUTRITION: CHO - gluten-free diet and performance
- NUTRITION: CHO - CHO ingestion immediately before a 20km TT
- NUTRITION: CHO - carbohydrate hydrogels do not improve performance
- NUTRITION: CHO - addition of pectin and alginate do not improve CHO drinks
- NUTRITION: CHO - omission of a CHO breakfast affects evening performance
- NUTRITION: CHO - potatoes as effective as commercial CHO sports nutrition
- NUTRITION: CHO - glucose-fructose versus other CHO solutions
- NUTRITION: CHO - glucose:fructose ratios and dose
- NUTRITION: CHO - LCHF diet does not improve gluconeogenesis during exercise
- NUTRITION: CHO - nutrition strategies to minimize fatigue
- NUTRITION: CHO - lactose vs sucrose
- NUTRITION: CHO -- lower nocturnal glucose response to potatoes
- NUTRITION: CHO - dose during long exercise
- NUTRITION: FAT - high FAT pre-race meal after 3-day CHO loading
- NUTRITION: FAT - a short-term ketogenic diet impairs markers of bone health
- NUTRITION: FAT - ketognic diets and performance
- NUTRITION: FAT - achieving energy-balance using a high-fat meal during train low
- NUTRITION: PRO - protein requirements for low-CHO training
- NUTRITION: PRO - pre-sleep casein does not impact next day appetite
- NUTRITION: PRO - protein in sport drinks does not improve performance
- NUTRITION: PRO - protein source: animal versus vegetable
- NUTRITION: PRO - dose of protein for recovery
- NUTRITION: PRO - protein for recovery post-exercise
- NUTRITION: PRO - protein enhances adaptation to endurance performance
- NUTRITION: CAFFEINE - affect of caffeine ingestion on endurance performance
- NUTRITION: CAFFEINE - caffeine affect by genotype
- NUTRITION: CAFFEINE - effects of caffeine on neuromuscular function
- NUTRITION: CAFFEINE - caffeine in hot conditions
- NUTRITION: CAFFEINE - does habitual caffeine reduce acute benefits?
- NUTRITION: CAFFEINE - mouth rinse with caffeine
- NUTRITION: CAFFEINE - ISSN position paper on caffeine and exercise
- NUTRITION: SUPPLEMENT - ketone ingestion impairs TT performance
- NUTRITION: SUPPLEMENT - effects of exogenis ketones on 5km TT performance
- NUTRITION: SUPPLEMENT - ketone and bicarbonate co-ingestion
- NUTRITION: SUPPLEMENT - in vitro ketone-supported mitochondrial respiration
- NUTRITION: SUPPLEMENT - vitamin D and calcium for the prevention of fractures
- NUTRITION: SUPPLEMENT - menthol as an aid in hot environments
- NUTRITION: SUPPLEMENT - alternating day iron supplementation
- NUTRITION: SUPPLEMENT - refining treatment strategies for iron deficient athletes
- NUTRITION: SUPPLEMENT - creatine reduced inflammation and damage after race
- NUTRITION: SUPPLEMENT - effects of creatine supplementation
- NUTRITION: SUPPLEMENT - creatine and CHO beneficial for recovery
- NUTRITION: SUPPLEMENT - riboflavin for improvement of ultramarathon recovery
- NUTRITION: SUPPLEMENT - dark chocolate does not enhance performance at altitude
- NUTRITION: SUPPLEMENT - supplement taking athletes may be more favourable to doping
- NUTRITION: SUPPLEMENT - vitamin D content of foods
- NUTRITION: SUPPLEMENT - vitamin d deficiency and cardiac autonomic function
- NUTRITION: SUPPLEMENT - vitamin D replacement
- NUTRITION: RACE - 2 week gut-training protocol is effective
- NUTRITION: RACE - GI distress and race diet
- NUTRITION: RACE - race diet impact on finishing an ultra
- NUTRITION: RACE - nutritional interventions for HIIT
- NUTRITION: RACE - diet of Tour of Spain cyclists
- NUTRITION: HYDRATION - fluid loss on vagal autonomic modulation
- NUTRITION: HYDRATION - body mass errors in measuring fluid loss
- NUTRITION: HYDRATION - effects of high vs low rates of rehydration
- NUTRITION: HYDRATION - dehydration does not affect exercise performance
- NUTRITION: GENERAL - pre-exercise nutrition habits of athletes
- NUTRITION: GENERAL - prevalence of fasted training
- NUTRITION: GENERAL - ultramarathon athletes following nutritional recommendations
- NUTRITION: GENERAL - diurnal vs nocturnal differences in GI function
- NUTRITION: GENERAL - dietary adjustment to altitude
- NUTRITION: GENERAL - ultra-processed diet and weight gain
- NUTRITION: GENERAL - ice slurry for cooling during exercise
Research papers -- TRAINING
- TRAINING: HRV - HRV-guided training prescription vs traditional training
- TRAINING: HRV - HRV-guided training prescription vs block periodisation
- TRAINING: HRV - HRV-guided training systematic review
- TRAINING: PERIODISATION - biological background of block periodization
- TRAINING: PERIODISATION - periodisation paradigms
- TRAINING: PERIODISATION - 12 weeks of block periodisation superior to traditional plan
- TRAINING: PERIODISATION - no benefit to block over even periodisation plan
- TRAINING: PERIODISATION - off-season training and volume
- TRAINING: PERIODISATION - including intervals once a week during off-season
- TRAINING: PERIODISATION - training characteristics of the most successful XC skier
- TRAINING: PERIODISATION - maintaining VO2Max requires less work than building it
- TRAINING: SCHEDULING - frequency of HIT sessions
- TRAINING: SCHEDULING - order of same-day concurrent training
- TRAINING: SCHEDULING - continuous vs accumulated exercise bouts
- TRAINING: TID - polarised vs pyramidal training distribution
- TRAINING: TID - polarized vs pyramidal training
- TRAINING: TID - methods of intensity prescription impact intensity distribution
- TRAINING: TID - short-intervals and tempos feature in Kenyan training
- TRAINING: TID - polarized training in recreational runners
- TRAINING: VOLUME - improve performance without injury risk
- TRAINING: LOAD- monitoring training load with subjective metrics
- TRAINING: LOAD - the myth of non-responders to cardiovascular exercise
- TRAINING: LOAD - training load measured by sRPE x duration
- TRAINING: LOAD - trunk accelerometers to measure load
- TRAINING: LOAD - sRPE x duration for measuring load
- TRAINING: INTERVALS - increasing VO2 Max using fast start intervals
- TRAINING: INTERVALS - HIDIT maximise time above 90% VO2Max
- TRAINING: INTERVALS - duration of VO2 Max intervals
- TRAINING: INTERVALS - applicability of HIT to older athletes
- TRAINING: INTERVALS - physiological adaptation to interval training
- TRAINING: INTERVALS - sprint vs endurance training for MLSS improvement
- TRAINING: INTERVALS - substituting HIIT bike for HIIT run
- TRAINING: INTERVALS - short intervals vs effort-matched longer intervals
- TRAINING: STRENGTH - lower-limb strength for ultra performance
- TRAINING: STRENGTH - plyometrics for ultra-endurance athletes
- TRAINING: STRENGTH - effects of explosive strength training on running economy
- TRAINING: STRENGTH - strength benefits running economy
- TRAINING: STRENGTH - depth jumps for running economy
- TRAINING: STRENGTH - in-season strength training for maintenance
- TRAINING: STRENGTH - complex strength training improves running economy
- TRAINING: STRENGTH - plyometrics effect on muscle mass
- TRAINING: STRENGTH - muscle hypertrophy vs muscle strength
- TRAINING: STRENGTH - effects of resistance training on elderly adults
- TRAINING: DOWNHILL - effects and how to adapt to downhill running
- TRAINING: DOWNHILL - effects of eccentric exercise on muscle damage
- TRAINING: DOWNHILL - repeated bout effect
- TRAINING: DOWNHILL - trail runners cannot reach VO2Max during downhill
- TRAINING: ULTRA - factors influencing ultramarathon performance
- TRAINING: ULTRA - factors affecting ultramarathon performance
- TRAINING: ULTRA - differences between finishers and non-finishers in ultramarathons
- TRAINING: DETRAINING - lockdown impacts on pro cyclists
- TRAINING: AGE - effects of training and detraining on older athletes
- TRAINING: GENERAL - training and weight loss
- TRAINING: GENERAL - calculation of critical speed from training data
Research papers -- OTHER
- EQUIPMENT -- whether or not to use poles on steep terrain
- EQUIPMENT -- assessment of running power meters
- EQUIPMENT -- shoe mass and running economy
- EQUIPMENT -- compression socks for exercise-induced intestinal damage
- EQUIPMENT -- high compression for cycling performance
- EQUIPMENT -- optimal weight carriage system 1
- EQUIPMENT -- optimal weight carriage system 2
- ALTITUDE -- altitude acclimatization improves recovery from muscle fatigue
- ALTITUDE -- challenges of distinguishing altitude training and blood doping
- ALTITUDE -- training load of elite runners at altitude camp
- ALTITUDE -- LHTL protocol guided by HRV
- ALTITUDE and HEAT -- consensus paper on special environments
- ALTITUDE -- HR and HRV for assessing response in the first week of altitude camp
- ALTITUDE -- cognitive impairment under normobaric vs hypobaric
- ALTITUDE -- red cell volume expansion at altitude
- HEAT -- hot-water immersion for heat acclimation
- HEAT -- post-exercise sauna for improved performance
- HEAT -- heat training to increase hemoglobin mass
- HEAT -- phased approach to heat acclimation before competition
- HEAT -- hot-water immersion during heat training camp
- HEAT -- wearing a cap and its effect on thermoregulation
- HEAT -- cooling the neck during exercise
- HEAT -- heat acclimation does not result in preferential sweat redistribution
- HEAT -- heat alleviation strategies for Tokyo 2020
- HEAT -- post-exercise sauna to improve endurance performance in hot conditions
- HEAT -- 11-day heat acclimation protocol for endurance performance
- HEAT -- effect of heat on muscle performance
- HEAT -- running at increasing temperatures causes gut perturbations
- HEAT -- gastric emptying during exercise
- HEAT & ALTITUDE -- concurrent heat and hypoxico training
- HEAT & ALTITUDE -- heat vs altitude for sea-level performance
- RECOVERY - cold-water immersion for recovery
- RECOVERY -- cold-water immersion and strength training
- RECOVERY -- rolling massage improves muscle oxidation and microvascular function
- RECOVERY -- prolonged cooling does not enhance recovery
- SLEEP -- napping and total sleep hours as beneficial as longer sleep
- SLEEP -- sleep and training load measures over a season
- SLEEP -- sleep habits of ultramarathon runners
- SLEEP -- benefits of sleep extension
- SLEEP -- effects of sleep extension on performance
- SLEEP -- effects of sleep deprivation on performance
- SLEEP -- effects of 30 days of controlled breathing before sleep
- SLEEP -- effects on myofibrillar protein synthesis and mitigating actions
- SLEEP -- sleep hygiene and light exposure during travel
- SLEEP -- reciproval action between sleep and training load
- DETRAINING -- a period of 14 days decreases muscle mass in older adults
- DETRAINING -- two weeks of reduced activity induces "anabolic resistance"
- DETRAINING -- one week of step reduction lowers myofibrillar protein synthesis
- ATHLETES -- what differentiates Super-Elite from Elite athletes
- RACING -- pacing and tactics of world-class athletes
- RACING -- when to run and when to walk in a VK
- RACING -- 100 mile winner pacing strategy
- RACING -- impacts of fatigue on pacing
- PSYCHOLOGY -- benefit of motivational self-talk
- PSYCHOLOGY -- motivational self-talk for endurance performance
- PSYCHOLOGY -- how to phrase motivational self-talk
- PSYCHOLOGY -- effect of placebos on elite athletes
- PSYCHOLOGY -- less data is better than more data during a time trial
- PHYSIOLOGY -- changing foot strike pattern does not reduce downhill fatigue
- PHYSIOLOGY -- effect of lower limb mass on running economy
- PHYSIOLOGY -- running economy decline during an ultramarathon
- PHYSIOLOGY -- effect of shoe weight on time trial performance
- PHYSIOLOGY -- sacrificing economy for ultramarathon performance
- PHYSIOLOGY -- energetics of ultra-endurance running
- PHYSIOLOGY -- ground reaction forces during downhill and uphill running
- PHYSIOLOGY -- thoraco-abdominal coordination and performance during uphill running
- PHYSIOLOGY -- effects of trunk and arm fatigue on running economy
- PHYSIOLOGY -- effects of exercise on the brain and memory
- PHYSIOLOGY -- comparison of RPE scales: 6-20 and 1-10
- PHYSIOLOGY -- prediction of performance in short trail races
- PHYSIOLOGY -- physiological profile of long-distance trail runners
2020 quarantine / lockdown advice and resources
- How to adjust your training
- Education and resources for your free time
- Training that you can do at home
Education
- Endure IQ - optimizing performance and health. I have done the LDT101 course.
- MySportScienceAcademy - sports nutrition presentations. This is the source of the LPC Nutrition summary post.
- Elite HRV Academy - providers of an HRV training course.