The PILLAR Performance Podcast TSS EP 3: Hyrox Drama, Sub-4 Pursuit & Magnesium Myths Busted
Welcome back to episode 3 of the Training Science Summaries (TSS), a monthly series where we break down philology research into actionable tips to improve & optimise daily performance.
Topics discussed:
2:01 - 17:00 - Hyrox Chicago Discussion
Dr. Dan Plews shares his recent experiences at Hyrox events.
Detailed account of the challenges faced during the sled push.
Discussion on the controversy around lane fairness and its impact on performance.
Insights into the differences between Hyrox and other endurance events like Ironman.
https://www.tiktok.com/@that.hyrox.guy/video/7516105285216390422?q=hyrox%20sled&t=1752803017476
17:01 - 25:00 - Sub Four Minute Mile Attempt by Faith Kipyegon
Introduction to the sub four-minute mile attempt.
Analysis of the physiological challenges involved.
Discussion on the paper by Osborne et al. and its findings.
Exploration of the differences in male and female performance metrics.
25:01 - 32:00 - Relationship Between MCT Oil and EPO
Introduction to the study by Kanta et al. on MCT oil's impact on EPO levels.
Discussion on the potential benefits for endurance athletes.
Exploration of the study's findings and dietary recommendations.
32:01 - 38:00 - Topical vs. Oral Magnesium Consumption
Examination of the study by Coates et al. on magnesium absorption.
Comparison of topical and oral forms and their effectiveness in muscle recovery.
Discussion on the practical applications for athletes and the role of consistency in supplementation.
Link to studies:
Osborne, R. J., et al. (2025). Seven (0.65) seconds away: The possibility and physiology of a women’s sub-4 minute mile. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00074.2025
Induction of erythropoietin by dietary medium‑chain triacylglycerol
Petersen, L., Lastname, F., Lastname, G., Lastname, H., Mayer, H., & Keller, M. (2025). Induction of erythropoietin by dietary medium‑chain triacylglycerol in humans. American Journal of Physiology – Endocrinology and Metabolism, 328(2), E210–E216. https://doi.org/10.1152/ajpendo.00415.2024
Coates, A. M., Patel, D. V., Binet, E. R., & Gibala, M. J. (2025). No effect of topical application of a commercial magnesium gel on exercise recovery in active individuals. International Journal of Sport Nutrition and Exercise Metabolism. Advance online publication. https://doi.org/10.1123/ijsnem.2025-0034
Dr Dan Plews: https://www.instagram.com/theplews/
Shop online: https://pillarperformance.shop/
Instagram: https://www.instagram.com/pillarperformance_/
STRAVA: https://www.strava.com/clubs/1108245