1 % Better - Hidden Stories in Sport

Prior to our interview, we cover off some marathon and trailrunning stories. We then get into the interview with Dr Filip Larsen who is the Chief scientific officer at SVEXA, an associate professor at the Swedish School of Sports and Health Sciences, a physiologist with the Swedish National Orienteering Team and a Scientific Advisor to Nomio. (00:00) Introduction (00:44) Medical Question (05:13) Request for Help (09:34) David’s Update (11:03) Xylon’s Update (16:52) Listener Comments (26:22) George Kusche’s PB at Amsterdam Marathon (28:02) New Canadian Men’s Debut Marathon record (29:20) Ruth Croft Wins Diagonale des Fous (30:47) USOTQ Happening in Chicago (35:16) Interview Starts (36:10) Filip’s Sporting Background (39:42) When did Filip Start Researching Overtraining (41:43) Why Did Filip Start His Research Career (42:59) Why Did Filip Start Researching Beetroot Juice (46:20) Filip’s PhD (47:44) Best Practice Use of Beetroot Juice (49:20) Pitfalls Associated with Beetroot Juice Usage (51:53) Dietary Nitrate Intake vs Supplementation (54:27) Nitrate Metabolism in Heavy Training (57:48) Research into Overtraining (1:03:21) How Much is Too Much Training? (1:06:32) Data Overload and Contextualising Insights (1:11:26) Insights in Performance & Overtraining from Elite Athletes and Wearables (1:18:51) The NRF2 Pathway (1:23:02) ITCs and Oxidative Stress (1:26:40) What is Filip Researching at the Moment? (1:32:18) Nomio Usage Protocols (1:35:52) Review (1:36:44) Doctor’s Office - Sifan Hassan & Fiona O’Keefe (1:38:12) What We’re Watching Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: https://visit.pfandh.com/1pb If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): https://visit.pfandh.com/1pb-planner Thanks also to Stryd for their sponsorship, check out Stryd: Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to export Stryd’s cutting-edge technology and how it can empower your run. A big thank you to Nomio for sponsoring the podcast. Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.com Links to Filip Research Gate: https://www.researchgate.net/profile/Filip-Larsen Link to Survey: https://forms.gle/59mg6qnGp1UX8qWA7 Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected] Follow us on Instagram: https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== Follow us on X: @PodOnepercent Join the Strava Group: https://www.strava.com/clubs/onepercentbetterpod Royalty Free Music from Tunetank.com Track: Trendy Style by PillowVibes https://tunetank.com/track/1027-trendy-style/

A big weekend of sport yielded some very specific and more general insights for listeners to learn from. This is in addition to some listener questions on beating jet lag and running shoes and their relationship to injuries. We also briefly discuss some proposed changes to cycling, including shortening some Grand Tours and reducing the size of teams. (00:00) Introduction (00:18) Medical Question (09:45) Xylon’s Update (11:19) David’s Update (14:37) Listener Question - Beating Jet Lag (18:34) Listener Question - Shoes and Injuries (27:40) Changes to Grand Tours & Team sizes in Cycling (38:36) Insights and Thoughts from IM Kona (49:50) Chicago Marathon Learnings (1:01:15) Melbourne Marathon Take Aways (1:03:51) Takeaways from the Weekend’s Events (1:10:48) Doctor’s Office - Sam Laidlow (1:12:26) Seen on Social (1:15:22) What We’re Watching Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: https://visit.pfandh.com/1pb If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): https://visit.pfandh.com/1pb-planner Thanks also to Stryd for their sponsorship, check out Stryd: Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to explore Stryd’s cutting-edge technology and how it can empower your run. A big thank you to Nomio for sponsoring the podcast. Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.com Article on Beating Jet Lag https://healthperformancenexus.substack.com/p/beating-jetlag?r=34wgun&utm_campaign=post-expanded-share&utm_medium=web Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected] Follow us on Instagram: https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== Follow us on X: @PodOnepercent Join the Strava Group: https://www.strava.com/clubs/onepercentbetterpod Royalty Free Music from Tunetank.com Track: Trendy Style by PillowVibes https://tunetank.com/track/1027-trendy-style/

Fresh off his Ironman World Championship 3rd place in Kona, Matthew Marquardt joins us for this exclusive bonus podcast on how everything went down. We discuss the race, tactics, his penalty and his wardrobe choices amongst other things like what this means for his Ironman and medical careers. (00:00) Introduction (02:16) Interview starts (03:08) Matt’s Shape Leading into Kona (04:56) Thoughts on the Atypical Weather (07:14) Swim Shape, Conditions and Performance (09:18) Thoughts on the Bike (11:54) Bike Penalty & Tactical Choices (18:33) Thoughts in T2 (20:32) Cooling Sleeves (21:57) Choice of Running with Gloves (23:41) Bucket Hat and Modification of it (25:15) Tactical Thoughts on the Run (28:30) Mythology of the Energy Lab (32:22) Thoughts in the Last 45mins (34:36) Matthew’s Thoughts on His Run Performance (35:23) Potential Points for Improvement (36:54) Thoughts on Next Year Professionally (41:10) Balancing Training in his Clinical Years (42:40) Sponsorship Agreements (44:38) Matthew’s Father’s Exercise Habits Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: https://visit.pfandh.com/1pb If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): https://visit.pfandh.com/1pb-planner Thanks also to Stryd for their sponsorship, check out Stryd: Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to explore Stryd’s cutting-edge technology and how it can empower your run. A big thank you to Nomio for sponsoring the podcast. Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.com Links to Matthew Instagram: https://www.instagram.com/matthewdmarquardt/ Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected] Follow us on Instagram: https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== Follow us on X: @PodOnepercent Join the Strava Group: https://www.strava.com/clubs/onepercentbetterpod Royalty Free Music from Tunetank.com Track: Trendy Style by PillowVibes https://tunetank.com/track/1027-trendy-style/

In today’s episode we are joined by Emily Arrell to discuss building an ultra endurance fueling plan. Emily is a sports scientist at Precision Fuel and Hydration. She holds a bachelor of science in sport and exercise science from the University of Bath and works with many of the professionals that Precision supports, including Rachel Entrekin. Before Emily joins us we have lots of news from the marathon world, including NYC marathon cheerzone changes, Boston Marathon Qualifier and Adam Lipschitz’s new PB. (00:00) Introduction (00:23) Medical Question (13:44) David’s Update (14:54) Xylon’s Update (17:07) Clayton Young Chicago Marathon Prediction (21:02) Listener Question - Treadmill Injuries (25:50) Listener Question - Hot Baths for Heat Training (31:50) Listener Question - Fueling Short Races (35:20) Kona Previews (42:34) Adam Lipschitz PB (43:44) Bristol Bears New Media Policy (44:52) London Marathon Days Announced and Becomes a Selection Race (47:10) NYC Marathon Bans Fun (49:38) Boston Marathon Cutoff Time (51:26) Interview Starts (54:15) How do you Start Building a Fueling Plan? (56:02) Signs Fueling Plans are Not Optimal (57:26) Signs People Need to Increase Carbs, Fluid and Sodium (1:01:35) Working with Elite Athletes to Improve Their Fueling and Hydration Plans (1:04:21) Fueling Training (1:06:46) Gut Training (1:13:12) Carbohydrate Sources for Ultramarathons (1:17:16) Decoupling Fuel and Hydration (1:19:08) Factors that Impact Fuel & Hydration Plans (1:24:00) Environmental Considerations for Fuel & Hydration Plans (1:24:54) Front Loading Fueling Plans (1:28:11) Logistical Considerations for Fuel & Hydration Plans (1:28:11) Logistical Considerations for Fuel & Hydration Plans (1:31:05) Overlooked Nutrition Deficit Causes (1:33:04) Crewing Athletes (1:35:38) Differences Between Ironman and Ultratrail Fueling (1:39:50) Review (1:40:55) Seen on Social (1:42:16) What We’re Watching Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: https://visit.pfandh.com/1pb If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): https://visit.pfandh.com/1pb-planner Thanks also to Stryd for their sponsorship, check out Stryd: Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to explore Stryd’s cutting-edge technology and how it can empower your run. A big thank you to Nomio for sponsoring the podcast. Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.com Article on Passive Heat Acclimation Mentioned: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289874 Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected] Follow us on Instagram: https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== Follow us on X: @PodOnepercent Join the Strava Group: https://www.strava.com/clubs/onepercentbetterpod Royalty Free Music from Tunetank.com Track: Trendy Style by PillowVibes https://tunetank.com/track/1027-trendy-style/

Maintaining mental focus when sleep deprived in a race, avoiding rebound hypoglycaemia and training in a caloric deficit are some of the questions we discuss before some shoe talk. We touch on Adidas’ innovation and whether sub 100g is the new standard for race shoes. When then discuss Keely Hodgkinson’s speed suit and review Berlin marathon before a discussion about zonal compression in heart rate data. (00:00) Introduction (00:18) Medical Question (03:34) Rebound Hypoglycaemia Risk (11:57) Xylon’s Update (14:55) David’s Update (17:46) Thresholds on the Treadmill (21:37) Community Shoutouts (23:43) Listener Comment - Sleep and Mental Focus (28:46) Listener Comment - Race Medals (30:00) Listener Question - Training in Caloric Deficit (34:00) Listener Question - Running Shoe Weight (41:25) NFL Travel Schedule Update (44:58) Adidas’ Innovation in Footwear (49:50) Keely Hodgkinson’s Speed Suit (57:27) Berlin Marathon Review (1:11:08) Doctor’s Office - Casper Stornes (1:12:00) Doctor’s Office - Tigst Assefa (1:15:38) Seen on Social - Zonal Compression (1:20:43) What We’re Watching Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: https://visit.pfandh.com/1pb If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): https://visit.pfandh.com/1pb-planner Thanks also to Stryd for their sponsorship, check out Stryd: Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to explore Stryd’s cutting-edge technology and how it can empower your run. A big thank you to Nomio for sponsoring the podcast. Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.com Paper on Stryd Mentioned: https://pubmed.ncbi.nlm.nih.gov/41921948/ Paper on Ketone Esters and Focus Mentioned: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00791.2022? Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected] Follow us on Instagram: https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== Follow us on X: @PodOnepercent Join the Strava Group: https://www.strava.com/clubs/onepercentbetterpod Royalty Free Music from Tunetank.com Track: Trendy Style by PillowVibes https://tunetank.com/track/1027-trendy-style/