Resources

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
• HRV4Training blog: prescribing and implementing training
• HRV4Training blog: base case training case study

Twitter threads

• Gwen Jorgensen and Jamie Turner on becoming an Olympic champion
• Patrick Wilson and the endurance athletes gut
• Samuele Marcora and perception of effort and endurance performance
• Lesley Paterson and Simon Marshall on resilience and coping skills
• Allen Lim on optimizing hydration and nutrition
• Zach Bitter on reverse periodisation for 100 mile training

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: CHO - fundamentals of glycogen metabolism
• NUTRITION: CHO - raisins for sports nutrition
• NUTRITION: CHO - CHO restriction following glycogen depleting exercise
• NUTRITION: CHO - glycogen resynthesis in different muscle fibre types
• NUTRITION: CHO - fructose to maltodextrin blends
• NUTRITION: CHO - effects of CHO ingestion during exercise
• NUTRITION: CHO- CHO restriction post glycogen depleting does not provide additional signal
• 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 - exogenous ketosis impacts neither performance nor muscle glycogen breakdown
• 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: PRO - effects of pre-sleep protein
• NUTRITION: PRO - benefit of protein with and without strength training
• NUTRITION: PRO - pre-sleep protein benefits
• 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: CAFFEINE - administration of caffeine in alternate forms
• 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 - ketone ingestion and increased markers of cardiovascular stress
• 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: SUPPLEMENT - sodium bicarbonate for sprint performance
• NUTRITION: RACE - 2 week gut-training protocol is effective
• NUTRITION: RACE - GI distress and race diet
• NUTRITION: RACE - intensity threshold to avoid leaky gut issues
• NUTRITION: RACE - race diet impact on finishing an ultra
• NUTRITION: RACE - nutritional interventions for HIIT
• NUTRITION: RACE - diet of Tour of Spain cyclists
• NUTRITION: RACE - nutrition for ultramarathon races
• 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: HYDRATION - hyponatremia at Spartathlon
• NUTRITION: HYDRATION - oral rehydration vs spring water in the heat
• 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
• NUTRITION: GENERAL - can taste be ergogenic?
• NUTRITION: GENERAL: efficacy of popular diets applied to endurance athletes
• NUTRITION: GENERAL: CGM data during a 100km ultramarathon

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: HRV - HRV biofeedback improves physical performance
• 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: PERIODISATION - variation in definition and study design
• TRAINING: PERIODISATION -- effect of training status on block periodisation
• 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: TID - grey zone: gap between heavy and severe zones
• 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: LOAD - mood for monitoring and modulating training
• TRAINING: LOAD - sRPE affected by cooldown type
• TRAINING: LOAD - do we need a cool-down?
• TRAINING: LOAD - 25 years of sRPE
• TRAINING: LOAD - is RPE valuable for measuring load in elite athletes?
• TRAINING: LOAD - how training load is used in elite sport for athlete management
• TRAINING: LOAD - impact of training load on hematological biological passport variables
• TRAINING: LOAD - rethinking training loads
• 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: INTERVALS - adding short sprints to LIT long rides
• TRAINING: INTERVALS - adding sprints to LIT rides
• TRAINING: INTERVALS - responses to constant and varied-load intervals
• TRAINING: INTERVALS - effects of recovery duration on interval efficacy
• TRAINING: INTERVALS - optimal intensity to increase VO2 Max
• TRAINING: INTERVALS - microcycle of short intervals vs long intervals
• TRAINING: INTERVALS - the impact of different slopes on interval adaption
• TRAINING: INTERVALS - time spent near VO2Max and rest duration
• 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: STRENGTH - traditional vs optimal training in elite cyclists
• 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: DETRAINING - minimal effective dose to maintain endurance and strength<>
• 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
• TRAINING: GENERAL - estimating performance from training data
• TRAINING: GENERAL - performance determined by weeks lost to illness/injury
• TRAINING: GENERAL - running behaviors during the COVID-19 pandemic
• TRAINING: GENERAL - returning to training after COVID-19
• TRAINING: GENERAL - post COVID-19 syndrome
• TRAINING: GENERAL - impact of stretching on running economy

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
• EQUIPMENT -- increasing the midsole stiffness and impacts of running
• EQUIPMENT -- are running socks beneficial?
• 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 -- 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
• ALTITUDE -- hypoxico re-exposure post altitude training
• ALTITUDE -- perceptions of elite athletes and support staff
• ALTITUDE -- hepcidin response to three days of training in hypoxia
• ALTITUDE -- parasympathetic withdrawal increases heart rate at altitude
• ALTITUDE -- application by elite athletes
• ALTITUDE -- regulation of satellite cells by exercise in hypoxic conditions
• 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 -- heat reacclimation using exercise or hot-water immersion
• HEAT -- should you adjust training HR zones in hot climates?
• HEAT & ALTITUDE -- concurrent heat and hypoxico training
• HEAT & ALTITUDE -- heat vs altitude for sea-level performance
• HEAT & ALTITUDE -- consensus paper on special environments
• RECOVERY - cold-water immersion for recovery
• RECOVERY -- cold-water immersion and strength training
• RECOVERY - cold-water immersion and sleep architecture
• 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
• SLEEP - exercise mitigates sleep-loss enduced factors
• SLEEP - one week of sleep restriction on testosterone levels
• SLEEP -- sleep deprivation and thermoregulatory function
• SLEEP -- patterns of degradation and recovery during sleep deprivation
• SLEEP -- the affects of acute sleep deprivation on muscle protein synthesis
• SLEEP -- the role of fitness and activity on sleep
• 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
• PSYCHOLOGY -- mental toughness and ultramarathon runners
• PSYCHOLOGY -- overt head movement and self-talk
• PSYCHOLOGY -- time flies at RPE13
• PSYCHOLOGY -- persistence of mental fatigue on motor control
• PSYCHOLOGY -- the effects of intrinsic motivation on mental fatigue
• PSYCHOLOGY -- the psychology of ultra-marathon runners
• 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
• PHYSIOLOGY -- HRV response to sessions of differing intensities
• PHYSIOLOGY -- indicators or trail running performance
• PHYSIOLOGY -- effect of marathon and ultramarathon on inflammation and iron homeostasis
• PHYSIOLOGY -- running economy negatively related to sit-and-reach test
• SAFETY -- morbidity of ultramarathon runners at Himalayan ultra
• COVID: COVID-19 vaccines for athletes

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.