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
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 - omission of a CHO breakfast affects evening performance
- NUTRITION: CHO - potatoes as effective as commercial CHO sports nutrition
- 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: 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: SUPPLEMENT - ketone ingestion impairs TT performance
- NUTRITION: SUPPLEMENT - vitamin D and calcium for the prevention of fractures
- NUTRITION: SUPPLEMENT - affect of caffeine ingestion on endurance performance
- NUTRITION: SUPPLEMENT - menthol as an aid in hot environments
- NUTRITION: SUPPLEMENT - alternating day iron supplementation
- NUTRITION: SUPPLEMENT - creatine reduced inflammation and damage after race
- NUTRITION: SUPPLEMENT - riboflavin for improvement of ultramarathon recovery
- 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
Research papers -- TRAINING
- TRAINING: HRV - HRV-guided training prescription vs traditional training
- TRAINING: HRV - HRV-guided training prescription vs block periodisation
- 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: SCHEDULING - frequency of HIT sessions
- TRAINING: SCHEDULING - order of same-day concurrent training
- TRAINING: TID - polarised vs pyramidal training distribution
- TRAINING: TID - polarized vs pyramidal training
- TRAINING: TID - methods of intensity prescription impact intensity distribution
- TRAINING: VOLUME - improve performance without injury risk
- TRAINING: LOAD- monitoring training load with subjective metrics
- TRAINING: INTERVALS - increasing VO2 Max using fast start intervals
- TRAINING: INTERVALS - duration of VO2 Max intervals
- TRAINING: INTERVALS - applicability of HIT to older athletes
- 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: ULTRA - factors influencing ultramarathon performance
- TRAINING: ULTRA - factors affecting ultramarathon performance
- TRAINING: DETRAINING - lockdown impacts on pro cyclists
Research papers -- OTHER
- EQUIPMENT -- whether or not to use poles on steep terrain
- ALTITUDE -- altitude acclimatization improves recovery from muscle fatigue
- ALTITUDE -- challenges of distinguishing altitude training and blood doping
- HEAT -- hot water immersion for heat acclimation
- HEAT -- post-exercise sauna for improved performance
- HEAT -- heat training to increase hemoglobin mass
- RECOVERY - cold water immersion for recovery
- RECOVERY -- rolling massage improves muscle oxidation and microvascular function
- 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
- DETRAINING -- a period of 14 days decreases muscle mass in older adults
- 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
- PSYCHOLOGY -- benefit of motivational self-talk
- PSYCHOLOGY -- how to phrase motivational self-talk
- PSYCHOLOGY -- effect of placebos on elite athletes
- PHYSIOLOGY -- changing foot strike pattern does not reduce downhill fatigue
- PHYSIOLOGY -- effect of lower limb mass on running economy
- PHYSIOLOGY -- effect of shoe weight on time trial performance
- PHYSIOLOGY -- sacrificing economy for ultramarathon performance
- PHYSIOLOGY -- ground reaction forces during downhill and uphill running
- PHYSIOLOGY -- thoraco-abdominal coordination and performance during uphill running
- PHYSIOLOGY -- effects of exercise on the brain and memory
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.