Training Science Podcast

In this engaging conversation, Dr. Matthew Carpenter, a PhD candidate at Kingston University, joins Prof. Paul Laursen to uncover the science of ketogenic diets and endurance performance. They explore how insulin drops rapidly on low-carb diets and the impact of carbohydrate strategies for keto-adapted athletes. The discussion dives into the delicate balance of glycogen levels during races, the surprising benefits of carb ingestion even for fat-adapted athletes, and the intriguing role of ketones in performance and cognitive function.

Kristi Storoschuk, a PhD candidate whose innovative research challenges traditional views on Zone 2 training and fasting, joins Professor Paul Laursen. They dissect the myths surrounding fasting and the effects of nutrition on athletic performance, emphasizing the differences between human and rodent studies. The duo discusses the significance of mitochondrial health, the potential benefits of low-carb diets for athletes, and the dual challenges faced during an 80K ultra trail run, all while advocating individual experimentation in training and nutrition for optimal results.

How do we individualize athlete development in chaotic, high-contact sports like rugby and basketball? Dr. Carmen Colomer shares her science-backed system for unlocking performance 🔬🏉💥On this episode of the Training Science Podcast, Paul & Carmen dive into practical strategies for maximising physical preparation in team sport athletes, drawing from Carmen’s deep experience across the NBA, NRL, A-League, Super Rugby, and her PhD on tactical complexity in Rugby Union.🔥 What’s inside:🧠 Applying complex systems thinking to tactical analysis ⚡ Using Anaerobic Speed Reserve (ASR) to individualize conditioning 🧬 Profiling muscle fibre typology through field-based surrogate tests 🍽️ Linking nutrition and fibre type to body comp & metabolic health 🎯 Building coach relationships and navigating elite men’s sport as a female practitioner 👶 Balancing PhD life, pro sport… and a toddler—#TrainingSciencePodcast #HIITScience #AthleticaAI #ASR #AnaerobicSpeedReserve #MuscleFibreType #SportsScience #ComplexSystems #RugbyLeague #RugbyUnion #NRL #TacticalAnalysis #TeamSportConditioning #NutritionStrategy #HighPerformance #WomenInSport #Physiology #PerformanceScience #CoachDevelopment #AthleteProfilingToday’s speakers:🎙️ Prof. Paul Laursen – https://www.paullaursen.com🎙️ Dr. Carmen M. E. Colomer – https://www.linkedin.com/in/carmen-colomer/References: 📄 A qualitative study exploring tactical performance determinants from the perspective of three Rugby World Cup coaches – https://doi.org/10.1177/17479541231170842 

BREATH TO PERFORM – SCIENCE‑BACKED TOOLS FOR FASTER RUNNING Dr Eric Harbour didn’t start with pace — he started with RESPIRATORY LIMITERS In this lung‑expanding episode of The Training Science Podcast, Paul & Eric translate cutting‑edge breathing research into everyday coaching gold: When your LUNGS, not your LEGS, hit the wall — spotting respiratory choke‑points  Nasal vs. mouth breathing — why, when & how to switch gears  Locomotor‑respiratory coupling (LRC) — syncing steps and breaths for efficiency  CO₂‑tolerance drills & apnea sets — building calm under metabolic fire  The “Breath Tools” framework — practical progressions you can use tomorrow—#TrainingSciencePodcast #HIITScience #AthleticaAI #BreathingScience #BreathTools #RunningPerformance #NasalBreathing #CO2Tolerance #LocomotorRespiratoryCoupling #EnduranceTraining #SportsScience #DataDrivenTraining #CoachingScience #CriticalThinking #ScienceMeetsSportToday’s speakers:Prof. Paul Laursen – https://www.paullaursen.com/Dr Eric Harbour – https://www.linkedin.com/in/ericharbour/Reference discussed:Harbour et al. “Breath Tools: A synthesis of evidence‑based breathing strategies to enhance human running.” Frontiers in Physiology (2022). https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.813243/full

Join Tim Noakes, a leading Professor of Exercise and Sports Science known for his pioneering research, and Paul Laursen as they dive deep into the complexities of endurance nutrition. They discuss the minimal carbs necessary for peak performance and how excessive carb intake may hinder liver glucose production. The duo challenges conventional wisdom, emphasizing the importance of the brain in athletic performance and exploring the fat adaptation debate. They also tackle the controversial role of salt in sports nutrition, advocating for a balanced approach to fueling athletes.

🧠 PHYSICS meets PERFORMANCE – AI, DATA & the FUTURE of SPORTS SCIENCE 🔬⚡Stefano Andriolo didn’t start in the gym — he started in STRING THEORY 📈💥In this mind-bending episode of The Training Science Podcast, Paul & Stefano dive deep into the intersection of physics, data science, and elite performance:💡 From THEORETICAL PHYSICS to real-world ENDURANCE performance 📊 DFA Alpha 1 & ventilatory thresholds — measuring what matters 🤖 AI’s potential to TRANSFORM sports research & athlete development—#TrainingSciencePodcast #HIITScience #AthleticaAI #SportsScience #DataDrivenTraining #DFAAlpha1 #VentilatoryThresholds #AIInSport #TheoreticalPhysics #TriathlonTraining #PerformanceMetrics #AthleteProfiling #CoachingScience #CriticalThinking #ScienceMeetsSport_____________________ Today’s speakers:Prof. Paul Laursen https://www.paullaursen.com/  Dr Stefano Andriolo https://www.linkedin.com/in/stefano-andriolo-70925b146/ _____________________ References:Non-linear heart rate & Cycling power:https://pubmed.ncbi.nlm.nih.gov/39065866/ _____________________ 

Top Episode ReplayFrom a technology nerd, sailor and entrepreneur, to coaching the world’s fastest triathletes and chasing sub 7 hours for the Ironman distance - that’s just the start of our next guest’s bio!In this episode, we hear from leading Norwegian coach, Olav Aleksander Bu. Olav goes into great detail into his unique personal upbringing and background in technology, farming, sport and entrepreneurship and how he combined this experience alongside the development of a TEAM culture that has put the Norwegian program at the forefront of triathlon. There is so much to absorb in this EXTRA LONG 2 hour episode, especially after coming off Kristian Blummenfelt’s recent win at the St. George Ironman World Championships. The conversation includes detailed insight into different types of training for the Norwegian triple powerhouse that is dominating triathlon currently. In the 21st episode of The Training Science Podcast, Paul and Olav have an in-depth conversation into how an athletes' profile can be very different from one athlete to the next, and therefore requires a highly individualized approach (that changes over time!). They also go into the evolution of high-end exercise science methods for chasing long-term improvements, as well as the relentless application of “the right” technology for the athletes.Fancy TRIATHLON and would like to implement sophisticated HIIT like Olav and his team? ➡️➡️ https://hiit-science.thinkific.com/bundles/science-application-of-hiit-triathlon ⬅️⬅️➡️➡️ https://athletica.ai/ ⬅️⬅️_____________________ Today’s speakers:Prof. Paul Laursen https://www.paullaursen.com/ Olav Alexander Bu https://www.linkedin.com/in/olav-bu/ _____________________ 

Top Episode Replay:Designing HIIT workouts isn’t just about the session you put down on paper.You need to first know the important basics of WHY you are doing them, and this relates critically to the CONTEXT! The impact of TIME ⏱️, INTENSITY 🔥 or HOW OFTEN 🖩, you do them is often ignored or forgotten, and these factors need to be implemented in line with CONTEXT (see Episode 1).But can’t you just TRAIN HARD all the time to maximise my GAINS 💰?Well, in our second episode we highlight the 3 major PHYSIOLOGICAL TARGETS 🎯 that you can specifically design HIIT sessions and workouts for👨🏽‍🏫, and should always be considered.We cover the three big TARGETS as well as the HIIT type effects:Aerobic responses and effects.Anaerobic responses and interaction effects.Neuromuscular responses and interaction effects.Whether you are just after weekend-warrior goals 💪, training more seriously for any SPORTS 🏆, or are a coach, sports scientist or other practitioner yourself - you need understand WHY you are doing what you are doing._____________________ Today’s speakers:Prof. Paul Laursen https://www.paullaursen.comDr. Martin Buchheit https://martin-buchheit.net/_____________________ References:Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sports Med. 2013 May;43(5):313-38. doi: 10.1007/s40279-013-0029-x. PMID: 23539308.Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle. Part II: anaerobic energy, neuromuscular load and practical applications. Sports Med. 2013 Oct;43(10):927-54. doi: 10.1007/s40279-013-0066-5. PMID: 23832851.Leduc C., Lacome M, and Buchheit M. The use of standardized runs (and associated data analysis) to monitor neuromuscular status in team sports players: a call to action. Sport Perf Sci & Reports,#116, v1

🧬 TRAINING INTENSITY, VO2 MAX & THE ART OF ADAPTATION ⚡💡From tennis coach to top researcher, Juan Murías brings a unique lens to the science of exercise 🚴‍♂️📈In this episode of The Training Science Podcast, Martin & Juan dive deep into the mechanics of VO2 max, training intensity, and the real-world implications of sports science:🎾 A personal journey from the court to the lab 🔥 Why moderate intensity might not cut it for adaptations 📊 How high-intensity training turns everyone into a "responder" 🧠 Balancing central vs peripheral adaptations—#TrainingSciencePodcast #HIITScience #ExercisePhysiology #VO2Max #SportsScience #IntensityMatters #HIIT #TrainingAdaptations #JuanMurías #ResearchToPractice #EnduranceTraining #HighPerformance #AthleteDevelopment #PerceivedEffort #ScientificTraining #TennisToScience #PhysiologyMatters_____________________ Today’s speakers:Dr Martin Buchheit https://martin-buchheit.net/  Dr Juan Murías https://researchportal.hbku.edu.qa/en/persons/juan-manuel-murias _____________________ 

Thomas Losnegard from Olympiatoppen reveals why a small country can produce massive results in elite sport 🏔️🥇On this episode of The Training Science Podcast, Paul & Thomas explore the secret ingredients behind Norway’s dominance in winter sports:🤝 A culture of COLLABORATION & knowledge exchange 🧠 Athlete MINDSET, perceived exertion & pacing strategies 📊 Data-led EVOLUTION in cross-country skiing 💻 AI's potential in building smarter performance environments 🌲 And yes… people actually roller ski to work—#TrainingSciencePodcast #HIITScience #Olympiatoppen #NorwegianSports #WinterSports #VO2Max #EliteAthletes #CrossCountrySkiing #EnduranceTraining #HighPerformance #Collaboration #OutdoorLifestyle #SportsCulture #AIinSport #PacingStrategy #PerformanceCoaching #AthleteMindset #OlympicPerformance #KnowledgeExchange #AthleteDevelopment_____________________ Today’s speakers:Prof. Paul Laursen https://www.paullaursen.com/  Prof Thomas Losnegard https://www.nih.no/english/about/employees/thomasl/index.html References:Thomas’ X:https://x.com/LosnegardThomas Pacing for XC skiing:https://pubmed.ncbi.nlm.nih.gov/39231491/ _____________________