Thank you, thank you, thank you...on we go!

Thank you, thank you, thank you...on we go!

SOUP Out

SOUP is taking a break for the summer, and will be back in September 2021.

SOUP is taking a break for the summer, and will be back in September 2021.

Break

Hillary Allen

Hillary Allen, aka Hillygoat, is one of the top ultra- and sky-runners in the world. We talk about her views of life and running, what's important, and how to stay competitive while embracing whatever life brings. Her near-death accident during the 2017 Tromsø Skyrace, and her recovery are chronicled in her book Out &amp; Back: A Runner’s Story of Survival and Recovery Against All Odds Her website: https://hillaryallen.com/ Show page: https://scienceofultra.com/podcasts/149

Hillary Allen, aka Hillygoat, is one of the top ultra- and sky-runners in the world. We talk about her views of life and running, what's important, and how to stay competitive while embracing whatever life brings. Her near-death accident during the 2017 Tromsø Skyrace, and her recovery are chronicled in her book Out &amp; Back: A Runner’s Story of Survival and Recovery Against All Odds Her website: <a href="https://hillaryallen.com/" rel="nofollow" target="_blank">https://hillaryallen.com/</a> Show page: <a href="https://scienceofultra.com/podcasts/149" rel="nofollow" target="_blank">https://scienceofultra.com/podcasts/149</a>

Let's answer the question: How much time should I spend training at different intensities? And, let's bust the polarized training myth in the process.

Let's answer the question: How much time should I spend training at different intensities? And, let's bust the polarized training myth in the process.

Training Intensity Distribution

Rebroadcast part 2 of 2 - Two of the living legends of performance hydration bring everything you could want to know about hydration for endurance athletes. This episode is all about application of knowledge in the context of ultras.

Rebroadcast part 2 of 2 - Two of the living legends of performance hydration bring everything you could want to know about hydration for endurance athletes. This episode is all about application of knowledge in the context of ultras.

Kenefick & Cheuvront

Sam Cheuvront

Robert Kenefick

Rebroadcast part 1 of 2 - Sam Cheuvront, PhD &amp; Robert Kenefick, PhD, two of the living legends of performance hydration, bring everything you could want to know about hydration for endurance athletes starting with the basics in this episode.

Rebroadcast part 1 of 2 - Sam Cheuvront, PhD &amp; Robert Kenefick, PhD, two of the living legends of performance hydration, bring everything you could want to know about hydration for endurance athletes starting with the basics in this episode.

Sam Cheuvront, PhD & Robert Kenefick, PhD

Herman Pontzer

Herman Pontzer PhD

Major advances in our understanding of human metabolism have been made in recent years, and they’ve been pioneered by Herman Pontzer, PhD. He, and his colleagues, are making discoveries in human metabolism and energy balance that will reshape our approach to human health for many years to come. These are fundamental breakthroughs that are providing explanations for outcomes among energy intake, exercise, and body weight that have confused us for so long. Get his new book on the show page: https://scienceofultra.com/podcasts/145

Major advances in our understanding of human metabolism have been made in recent years, and they’ve been pioneered by Herman Pontzer, PhD. He, and his colleagues, are making discoveries in human metabolism and energy balance that will reshape our approach to human health for many years to come. These are fundamental breakthroughs that are providing explanations for outcomes among energy intake, exercise, and body weight that have confused us for so long. Get his new book on the show page: <a href="https://scienceofultra.com/podcasts/145" rel="nofollow" target="_blank">https://scienceofultra.com/podcasts/145</a>

Herman Pontzer PhD - Burn

[Rebroadcast] Our goal is never to get good at suffering. Our goal is to suffer less under the same conditions, not to make running easier but to run with greater ease.

[Rebroadcast] Our goal is never to get good at suffering. Our goal is to suffer less under the same conditions, not to make running easier but to run with greater ease.

Run With Ease (rebroadcast)

Keith Baar

Dr. Baar rejoins us on the show. He was previously on for episode 58. Today we illuminate the central role of connective tissue and associated proteins in transmitting force from muscle, extend that understanding to explain how muscle functions in running (hint: it’s not at all like most people think), and dive into ways that you can optimize your connective tissue health. https://scienceofultra.com/podcasts/143

Dr. Baar rejoins us on the show. He was previously on for episode 58. Today we illuminate the central role of connective tissue and associated proteins in transmitting force from muscle, extend that understanding to explain how muscle functions in running (hint: it’s not at all like most people think), and dive into ways that you can optimize your connective tissue health. <a href="https://scienceofultra.com/podcasts/143" rel="nofollow" target="_blank">https://scienceofultra.com/podcasts/143</a>

Keith Baar, PhD

Kathryn Ackerman

Kathryn Ackerman, MD, MPH is a sports medicine physician, Associate Professor of medicine at Harvard Medical School, medical director of the Female Athlete Program at Boston Children's Hospital, Associate Director of the sports endocrine research lab at Massachusetts General Hospital, and a team physician for USA Rowing. Dr. Ackerman is, herself, a former national team rower. Twitter: @DrKateAckerman https://twitter.com/DrKateAckerman Female Athlete Conference: https://www.femaleathleteconference.com​ https://scienceofultra.com/podcasts/142

Kathryn Ackerman, MD, MPH is a sports medicine physician, Associate Professor of medicine at Harvard Medical School, medical director of the Female Athlete Program at Boston Children's Hospital, Associate Director of the sports endocrine research lab at Massachusetts General Hospital, and a team physician for USA Rowing. Dr. Ackerman is, herself, a former national team rower. Twitter: @DrKateAckerman <a href="https://twitter.com/DrKateAckerman" rel="nofollow" target="_blank">https://twitter.com/DrKateAckerman</a> Female Athlete Conference: <a href="https://www.femaleathleteconference.com" rel="nofollow" target="_blank">https://www.femaleathleteconference.com</a>​ <a href="https://scienceofultra.com/podcasts/142" rel="nofollow" target="_blank">https://scienceofultra.com/podcasts/142</a>

Kathryn Ackerman, MD, MPH

For endurance athletes who want to do more than improve race performance. How you sleep, think, eat, and move all play a role in helping you Become Your Ultra Best!

Amazing

Great

Science Of Ultra

I sat down with Spring co-founder Rafal Nazarewicz, PhD to talk about using real foods in ultras.

I sat down with Spring co-founder Rafal Nazarewicz, PhD to talk about using real foods in ultras.

Ditch the gels?

Jason Koop

Intervals and more intervals with Jason Koop

Martin Gibala

You are an endurance runner. So, what's the point in doing high intensity interval training (HIIT)? Whether you are new to endurance running or a seasoned veteran, you will benefit from HIIT. We explore how, what, when, and why in this episode.

You are an endurance runner. So, what's the point in doing high intensity interval training (HIIT)? Whether you are new to endurance running or a seasoned veteran, you will benefit from HIIT. We explore how, what, when, and why in this episode.

High Intensity Interval Training With Martin Gibala, PhD

David Roche

One of the highest profile and most sought after coaches in ultra marathon running, David Roche delivers novel approaches to training athletes that may help you as much as they've helped his runners.

One of the highest profile and most sought after coaches in ultra marathon running, David Roche delivers novel approaches to training athletes that may help you as much as they've helped his runners.

The structures that transmit force from muscle cells to bone are critical components of your running health and economy in addition to a common site of injury. Today we learn all about tendons and sinews from the world's leading expert on this topic.

The structures that transmit force from muscle cells to bone are critical components of your running health and economy in addition to a common site of injury. Today we learn all about tendons and sinews from the world's leading expert on this topic.

Tendons And Sinews With Keith Baar, PhD

My guests today are Dr. Sam Cheuvront and Dr. Robert Kenefick  Two of the world’s leading scientists in hydration and fluid homeostasis Going in alphabetical order,   My first guest is Research Physiologist and Team Leader of the Thermal and Mountain Medicine Division at the US. Army Research Institute of Environmental Medicine (also known as USARIEM). His research includes the study of environmental and nutritional factors influencing human work performance. He is a leader in the fields of human fluid needs, dehydration assessment, heat stress mitigation, and exercise thermoregulation. He’s published over 100 -peer-reviewed papers and book chapters. Our first guest is Sam Cheuvront, PhD, RD My second guest is Principal Investigator in the Thermal and Mountain Medicine Division at USARIEM. He has published over 90 peer-reviewed manuscripts, book chapters AND reviews on fluid homeostasis and the physiological responses to environmental stress. He served as the president of the New England Chapter of the American College of Sports Medicine and received their Honor Award in 2012. He is also part of the Ultra Clan as an ultra marathon runner himself. Our second guest is Robert Kenefick, PhD.    My guests work for the U.S. Army. So, we must provide the disclaimer that "The views and/or opinions of Dr.'s Kenefick and Cheuvront are theirs personally and do not reflect the views or opinions of the U.S. Army or DoD." Part 1: BASIC PHYSIOLOGY - FLUID &amp; ELECTROLYTE BALANCE This episode is the first in a two part series on fluids, hydration, and electrolyte physiology pertaining to ultra marathon running. We’re starting with the basics and progressing to specific application. In this episode, you'll learn the answers to:  What are the major body fluid and compartments and definitions the major relevant terms (de/eu/hyperhydration, hyper/hypovolemia)? What are the mechanisms/routes and quantities of water loss? How much water does a person need each day? Drinking to thirst - is it sufficient, like you hear commonly? (spoiler: NO!) How much salt is lost in sweat - only sodium? To what extent does this change throughout the time-course of an ultra marathon? What’s in sweat and what are ranges of rates and composition in running? During exercise, the majority of water gained is in the form of what we drink. But we have heard about getting water also from the breakdown of stored glycogen. Is this accurate? How can we expand our plasma volume? When do we need (and not need) an electrolyte-containing drink either during or after exercise? What is needed in an electrolyte drink beyond sodium? Hyponatremia; should it be a concern for most ultra marathon runners?  When does a runner need to consciously add sodium, beyond just following cravings?  AND MUCH MORE...

My guests today are Dr. Sam Cheuvront and Dr. Robert Kenefick <ul> <li>Two of the world’s leading scientists in hydration and fluid homeostasis</li> <li>Going in alphabetical order,  <ol> <li>My first guest is Research Physiologist and Team Leader of the Thermal and Mountain Medicine Division at the US. Army Research Institute of Environmental Medicine (also known as USARIEM). His research includes the study of environmental and nutritional factors influencing human work performance. He is a leader in the fields of human fluid needs, dehydration assessment, heat stress mitigation, and exercise thermoregulation. He’s published over 100 -peer-reviewed papers and book chapters. Our first guest is Sam Cheuvront, PhD, RD</li> <li>My second guest is Principal Investigator in the Thermal and Mountain Medicine Division at USARIEM. He has published over 90 peer-reviewed manuscripts, book chapters AND reviews on fluid homeostasis and the physiological responses to environmental stress. He served as the president of the New England Chapter of the American College of Sports Medicine and received their Honor Award in 2012. He is also part of the Ultra Clan as an ultra marathon runner himself. Our second guest is Robert Kenefick, PhD.</li> </ol> </li> </ul> My guests work for the U.S. Army. So, we must provide the disclaimer that "The views and/or opinions of Dr.'s Kenefick and Cheuvront are theirs personally and do not reflect the views or opinions of the U.S. Army or DoD." Part 1: BASIC PHYSIOLOGY - FLUID &amp; ELECTROLYTE BALANCE This episode is the first in a two part series on fluids, hydration, and electrolyte physiology pertaining to ultra marathon running. We’re starting with the basics and progressing to specific application. In this episode, you'll learn the answers to: <ol> <li>What are the major body fluid and compartments and definitions the major relevant terms (de/eu/hyperhydration, hyper/hypovolemia)?</li> <li>What are the mechanisms/routes and quantities of water loss?</li> <li>How much water does a person need each day?</li> <li>Drinking to thirst - is it sufficient, like you hear commonly? (spoiler: NO!)</li> <li>How much salt is lost in sweat - only sodium? To what extent does this change throughout the time-course of an ultra marathon?</li> <li>What’s in sweat and what are ranges of rates and composition in running?</li> <li>During exercise, the majority of water gained is in the form of what we drink. But we have heard about getting water also from the breakdown of stored glycogen. Is this accurate?</li> <li>How can we expand our plasma volume?</li> <li>When do we need (and not need) an electrolyte-containing drink either during or after exercise?</li> <li>What is needed in an electrolyte drink beyond sodium?</li> <li>Hyponatremia; should it be a concern for most ultra marathon runners? </li> <li>When does a runner need to consciously add sodium, beyond just following cravings?</li> </ol> AND MUCH MORE...

Hydration Physiology: The Basics

Nancy Clark

The title says it all. Everything you should know about the foundations of a good diet from one of today's leading practitioners, nutritionist Nancy Clark, RD.

The title says it all. Everything you should know about the foundations of a good diet from one of today's leading practitioners, nutritionist Nancy Clark, RD.

Nutrition Basics With Nancy Clark, RD

What is the 'long run'; can it be too short; can it be too long? Today we simplify and demystify this enigmatic workout.

What is the 'long run'; can it be too short; can it be too long? Today we simplify and demystify this enigmatic workout.

The Long Run

How much do your training runs need to look like the race or event to maximize your performance? That's the basic question behind the term 'specificity'. Our four coaches address these ideas in today's Coaches' Corner.

How much do your training runs need to look like the race or event to maximize your performance? That's the basic question behind the term 'specificity'. Our four coaches address these ideas in today's Coaches' Corner.

CC15 Is Specificity Important?

Louise Burke

My guest today is Louise Burke, PhD Dr. Burke is Head of Discipline in Sports Nutrition for the Australian Institute of Sport. She is also Chair in Sports Nutrition, Mary MacKillop Institute for Health Research, Australian Catholic University. She served as Team dietitian for the Australian Olympic team for the past 5 Olympics ( specifically in: 1996, 2000, 2004, 2008 and 2012). Her long list of peer-reviewed publications have been cited nearly 4,000 times. She is the author of the books Practical Sports Nutrition and Clinical Sports Nutrition. She is one of the top sports nutrition experts on the planet and she is a world leading expert on today’s topic of fat adaptation in endurance sport training and performance.   How much hype and hyperbole have you heard on the topic of fat adaptation in endurance performance? How often have you wanted the rigorous answers to specific questions on whether the science truly bears out this approach? Within the ultra marathon community, the idea of adapting substrate sources to prefer fat is a very popular topic. The idea is that a higher percentage use of fat will spare glycogen and thereby improve performance in an endurance event. Basically, the intent is to delay running out of internal stores of carbohydrate because it may be challenging to ingest and absorb carbohydrates at a rate that can keep up with use in an ultra marathon.   Today, Dr. Burke helps us understand the history of this topic and cuts straight to the unbiased exploration of the currently available data. Note that this idea has been around for a long time and it’s current popularity is a renaissance of previous waves of enthusiasm. What’s the real skinny on fat adaptation? This episode covers it all, including best practice guidelines for your top performance.   Our wrap-up action items today are the answers to:  What are the most common mistakes Dr. Burke sees ultra endurance athletes making with their overall nutrition? And, what should you be doing? What would she say to an ultra endurance athlete interested in training and performing at their best today, regarding fat adapting diets? 

My guest today is Louise Burke, PhD Dr. Burke is Head of Discipline in Sports Nutrition for the Australian Institute of Sport. She is also Chair in Sports Nutrition, Mary MacKillop Institute for Health Research, Australian Catholic University. She served as Team dietitian for the Australian Olympic team for the past 5 Olympics ( specifically in: 1996, 2000, 2004, 2008 and 2012). Her long list of peer-reviewed publications have been cited nearly 4,000 times. She is the author of the books Practical Sports Nutrition and Clinical Sports Nutrition. She is one of the top sports nutrition experts on the planet and she is a world leading expert on today’s topic of fat adaptation in endurance sport training and performance.   How much hype and hyperbole have you heard on the topic of fat adaptation in endurance performance? How often have you wanted the rigorous answers to specific questions on whether the science truly bears out this approach? Within the ultra marathon community, the idea of adapting substrate sources to prefer fat is a very popular topic. The idea is that a higher percentage use of fat will spare glycogen and thereby improve performance in an endurance event. Basically, the intent is to delay running out of internal stores of carbohydrate because it may be challenging to ingest and absorb carbohydrates at a rate that can keep up with use in an ultra marathon.   Today, Dr. Burke helps us understand the history of this topic and cuts straight to the unbiased exploration of the currently available data. Note that this idea has been around for a long time and it’s current popularity is a renaissance of previous waves of enthusiasm. What’s the real skinny on fat adaptation? This episode covers it all, including best practice guidelines for your top performance.   Our wrap-up action items today are the answers to: <ol> <li>What are the most common mistakes Dr. Burke sees ultra endurance athletes making with their overall nutrition? And, what should you be doing?</li> <li>What would she say to an ultra endurance athlete interested in training and performing at their best today, regarding fat adapting diets?</li> </ol>

Fat Adaptation With Louise Burke, PhD

Richard Willy

Everything you need to know about the fundamentals of biomechanics as they relate to injury in runners. Lots of actionable info in this one!

Everything you need to know about the fundamentals of biomechanics as they relate to injury in runners. Lots of actionable info in this one!

Biomechanics And Injury With Richard Willy PhD PT

Alex Hutchinson

Alex Hutchinson is a prolific science-based writer who covers all facets of running. In this interview, we dig into the insights he's developed over the years and talk about his new book: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance.

Alex Hutchinson is a prolific science-based writer who covers all facets of running. In this interview, we dig into the insights he's developed over the years and talk about his new book: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance.

Running Insights With Author Alex Hutchinson

Rest days are a staple of most running programs. But are they needed. In this episode we reframe our view of exercise, rest, and recovery time to help you make clearer decisions about when you exercise.

Rest days are a staple of most running programs. But are they needed. In this episode we reframe our view of exercise, rest, and recovery time to help you make clearer decisions about when you exercise.

Are rest days needed?

Stephen Seiler

How do the best endurance athletes partition their training? Most of understand what it is to go out for an easy run, but what about intervals. How do the best in the world do it? And, what does the science show about how you should design your interval workouts? What should you do for work duration, rest duration, total work, frequency, and effort level? These are the principle issues we discuss in this episode. And, we wrap up with parting advice from Dr. Seiler that you must hear if you're going to become your ultra best.

How do the best endurance athletes partition their training? Most of understand what it is to go out for an easy run, but what about intervals. How do the best in the world do it? And, what does the science show about how you should design your interval workouts? What should you do for work duration, rest duration, total work, frequency, and effort level? These are the principle issues we discuss in this episode. And, we wrap up with parting advice from Dr. Seiler that you must hear if you're going to become your ultra best.

Stephen Seiler PhD

An overview of recovery strategies with Dr. Shona Halson, Senior Recovery Physiologist at the Australian Institute of Sport.

An overview of recovery strategies with Dr. Shona Halson, Senior Recovery Physiologist at the Australian Institute of Sport.

Recovery Strategies

Andrew Kilding

Kyle Barnes

This week, we explore the ins and outs of economical running. Learn what you can do to improve yours and to what extent it will make a difference in your performance.

This week, we explore the ins and outs of economical running. Learn what you can do to improve yours and to what extent it will make a difference in your performance.

Running Economy with Andrew Kilding, PhD and Kyle Barnes, PhD

Interested in training on low glycogen levels? Doing it by running in the morning, without breakfast? If so, you may not be doing what you intend. In this episode, I explain why...and provide an actionable and reliable approach to do it right.

Interested in training on low glycogen levels? Doing it by running in the morning, without breakfast? If so, you may not be doing what you intend. In this episode, I explain why...and provide an actionable and reliable approach to do it right.

Training On Low Glycogen

Asker Jeukendrup

Science of Ultra   Episode 13   Carbohydrates for ultra marathon training and racing   My guest today is Asker Jeukendrup, PhD. He is a leading sports nutritionist and exercise physiologist who spent most of his career at the University of Birmingham (UK), where he was a Professor of Exercise Metabolism and Director of Research. He worked the last 4 years for PepsiCo as Global Senior Director of the Gatorade Sports Science Institute Based in Barrington IL (US). He is currently running a consulting business “Mysportscience” and is a visiting professor at Loughborough University. During his career he authored over 200 research papers and book chapters, many of which have helped to change the sports nutrition landscape. He is also the author of 8 books. He is the former editor of the European Journal of Sport Science and Associate editor of the Journal of Sports Sciences. During his career he worked with many elite athletes and teams including several World and Olympic champions. He also practices what he preaches and is competing in Ironman distance triathlons as well as other endurance events. To date he has completed 21 Ironman races including 6 times at the Ironman world Championship in Hawaii.    You can connect with Dr. Jeukendrup: www.mysportscience.com Twitter @jeukendrup   Here are some of the questions Dr. Jeukendrup answers:  On a daily basis, what are the carbohydrate needs of an ultra endurance athlete? How many calories can most people digest and absorb per hour when running? What is the fate of consumed carbohydrate relative to stores while exercising? What are the key factors to be considered with respect to the carbohydrates during a long event that may last 24 hrs? Can we predict when relative glycogen depletion might occur in an ultra marathon? What should we consider when we are choosing specific high-carbohydrate foods? What are the key issues to consider relative to the timing of carbohydrate intake prior to, during, and following training workouts? What about timing of carbohydrate consumption for a race event? Is glycemic index of a given food different when running vs at rest? For those who don’t like sweet tastes while exercising or late in races, what are the sources of simple carbs that don’t taste sweet? Are there data, or any good reason to expect, that any aspect of carbohydrate digestion/optimal sources/etc. will change over the course of an ultra marathon? Does carbohydrate physiology change when we go way beyond the better understood distance of marathon?  Is consumption of foods that contain protein, fat, or fiber a concern in light of effects on gastric emptying? When we consume carbohydrate during a run but prior to reaching very low levels of glycogen in muscle and liver, are those calories used more/less/equally to stored muscle glycogen? Can carbohydrate consumption keep us from reaching a muscle and/or liver glycogen depleted state? What is the relation between carbohydrates (type, source, complexity?) and likelihood of GI distress? Tell us about the topic of ‘fat adaptation’ to spare glycogen. From my reading and understanding, there is no good evidence that fat adaptation provides any benefit to endurance performance and it may even impair higher intensity performance (like going uphill) by not ‘sparing’ glycogen but rather by ‘impairing’ glycogen utilization…that apparent sparing may actually be a side effect of impaired utilization. How does caffeine ingestion interact with endogenous and exogenous substrate utilization? GI distress late in a race makes it difficult for some people to retain any calories they might swallow. Tell us about this interesting topic of ‘mouth sensing’ and what it might do for us in that situation.    We wrap up with a couple of focused action items:   1) What are the 2-3 biggest mistakes or misconceptions that you see endurance athletes make regarding carbohydrate and fueling for performance?  2) What advice do you have for runners wanting to dial in their carbohydrate strategies (maximizing calories, best sources for them, etc.) for training and racing?

Science of Ultra   Episode 13   Carbohydrates for ultra marathon training and racing   My guest today is Asker Jeukendrup, PhD. He is a leading sports nutritionist and exercise physiologist who spent most of his career at the University of Birmingham (UK), where he was a Professor of Exercise Metabolism and Director of Research. He worked the last 4 years for PepsiCo as Global Senior Director of the Gatorade Sports Science Institute Based in Barrington IL (US). He is currently running a consulting business “Mysportscience” and is a visiting professor at Loughborough University. During his career he authored over 200 research papers and book chapters, many of which have helped to change the sports nutrition landscape. He is also the author of 8 books. He is the former editor of the European Journal of Sport Science and Associate editor of the Journal of Sports Sciences. During his career he worked with many elite athletes and teams including several World and Olympic champions. He also practices what he preaches and is competing in Ironman distance triathlons as well as other endurance events. To date he has completed 21 Ironman races including 6 times at the Ironman world Championship in Hawaii.    You can connect with Dr. Jeukendrup: <a href="http://www.mysportscience.com" rel="nofollow" target="_blank">www.mysportscience.com</a> Twitter @jeukendrup   Here are some of the questions Dr. Jeukendrup answers: <ol> <li>On a daily basis, what are the carbohydrate needs of an ultra endurance athlete?</li> <li>How many calories can most people digest and absorb per hour when running?</li> <li>What is the fate of consumed carbohydrate relative to stores while exercising?</li> <li>What are the key factors to be considered with respect to the carbohydrates during a long event that may last 24 hrs?</li> <li>Can we predict when relative glycogen depletion might occur in an ultra marathon?</li> <li>What should we consider when we are choosing specific high-carbohydrate foods?</li> <li>What are the key issues to consider relative to the timing of carbohydrate intake prior to, during, and following training workouts?</li> <li>What about timing of carbohydrate consumption for a race event?</li> <li>Is glycemic index of a given food different when running vs at rest?</li> <li>For those who don’t like sweet tastes while exercising or late in races, what are the sources of simple carbs that don’t taste sweet?</li> <li>Are there data, or any good reason to expect, that any aspect of carbohydrate digestion/optimal sources/etc. will change over the course of an ultra marathon? Does carbohydrate physiology change when we go way beyond the better understood distance of marathon? </li> <li>Is consumption of foods that contain protein, fat, or fiber a concern in light of effects on gastric emptying?</li> <li>When we consume carbohydrate during a run but prior to reaching very low levels of glycogen in muscle and liver, are those calories used more/less/equally to stored muscle glycogen?</li> <li>Can carbohydrate consumption keep us from reaching a muscle and/or liver glycogen depleted state?</li> <li>What is the relation between carbohydrates (type, source, complexity?) and likelihood of GI distress?</li> <li>Tell us about the topic of ‘fat adaptation’ to spare glycogen. From my reading and understanding, there is no good evidence that fat adaptation provides any benefit to endurance performance and it may even impair higher intensity performance (like going uphill) by not ‘sparing’ glycogen but rather by ‘impairing’ glycogen utilization…that apparent sparing may actually be a side effect of impaired utilization.</li> <li>How does caffeine ingestion interact with endogenous and exogenous substrate utilization?</li> <li>GI distress late in a race makes it difficult for some people to retain any calories they might swallow. Tell us about this interesting topic of ‘mouth sensing’ and what it might do for us in that situation.</li> </ol>   We wrap up with a couple of focused action items:   1) What are the 2-3 biggest mistakes or misconceptions that you see endurance athletes make regarding carbohydrate and fueling for performance?  2) What advice do you have for runners wanting to dial in their carbohydrate strategies (maximizing calories, best sources for them, etc.) for training and racing?

Carbohydrate For Ultra Athletes With Asker Jeukendrup, PhD

Workouts are when you stress your body. The rest of the day is when you improve. That's what we call recovery. Not only recovering to be able to do it again (get back to pre-workout capacity) but also adapt and become stronger (a new baseline capacity). Coaches Ian Sharman, David Roche, Krissy Moehl, and Shawn Bearden discuss recovery in today's Coaches' Corner. Watch the discussion on our YouTube channel: https://youtu.be/loH878kbRbQ Each coach can be reached through their respective websites: Krissy Moehl http://KrissyMoehl.com David Roche https://SWAPRunning.com Ian Sharman https://SharmanUltra.com Shawn Bearden https://ScienceOfUltra.com

Workouts are when you stress your body. The rest of the day is when you improve. That's what we call recovery. Not only recovering to be able to do it again (get back to pre-workout capacity) but also adapt and become stronger (a new baseline capacity). Coaches Ian Sharman, David Roche, Krissy Moehl, and Shawn Bearden discuss recovery in today's Coaches' Corner. Watch the discussion on our YouTube channel: <a href="https://youtu.be/loH878kbRbQ" rel="nofollow" target="_blank">https://youtu.be/loH878kbRbQ</a> Each coach can be reached through their respective websites: Krissy Moehl <a href="http://KrissyMoehl.com" rel="nofollow" target="_blank">http://KrissyMoehl.com</a> David Roche <a href="https://SWAPRunning.com" rel="nofollow" target="_blank">https://SWAPRunning.com</a> Ian Sharman <a href="https://SharmanUltra.com" rel="nofollow" target="_blank">https://SharmanUltra.com</a> Shawn Bearden <a href="https://ScienceOfUltra.com" rel="nofollow" target="_blank">https://ScienceOfUltra.com</a>

CC8 Are You Recovering?

This is the first episode of Coaches’ Corner, a new and ongoing series with several of the top trail running coaches in the world, Krissy Moehl, David Roche, Ian Sharman, and me. Each of these episodes is intended to highlight a specific topic relevant to all trail runners. We start in the form of a T/F statement, get a one-word answer from each coach, and then discuss the nuances that make the real answer less clear. Ultimately, the purpose is to provide you with information that you can apply to your own training. These are also published on our YouTube channel at YouTube.com/ScienceOfUltra The T/F statement for today's episode is: There’s a minimum volume of running required before adding any structured workouts (such as intervals or hills) becomes more useful than simply adding more volume

This is the first episode of Coaches’ Corner, a new and ongoing series with several of the top trail running coaches in the world, Krissy Moehl, David Roche, Ian Sharman, and me. Each of these episodes is intended to highlight a specific topic relevant to all trail runners. We start in the form of a T/F statement, get a one-word answer from each coach, and then discuss the nuances that make the real answer less clear. Ultimately, the purpose is to provide you with information that you can apply to your own training. These are also published on our YouTube channel at <a href="http://YouTube.com/ScienceOfUltra" rel="nofollow" target="_blank">YouTube.com/ScienceOfUltra</a> The T/F statement for today's episode is: There’s a minimum volume of running required before adding any structured workouts (such as intervals or hills) becomes more useful than simply adding more volume

CC1 Volume Or Intensity

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