Jamie Pugh of EXO Analytics on Carbohydrate Utilization
This week, Michael welcomes Jamie Pugh, co-founder of EXO Analytics and senior lecturer at Liverpool John Moores University. Jamie’s research focuses on carbohydrate metabolism and the role of gut function during endurance exercise. The conversation explores the novel means that EXO Analytics brings lab-grade carbohydrate oxidation testing to athletes, the physiological insights behind carb intake, and the practical implications for fueling strategies in training and racing.Key Takeaways What EXO Analytics Measures: EXO tests how much of the carbohydrate an athlete consumes during exercise is actually used by the muscles, using stable-isotope tracers and indirect calorimetry. Why It Matters: Understanding exogenous carbohydrate oxidation helps athletes personalize fueling to avoid both under-fueling and gastrointestinal distress. Individual Variation Is Wide: Even among trained athletes, optimal carbohydrate use ranges from about 60 to 120 grams per hour, with little correlation to performance level. Gut Training & Adaptation: While athletes can improve tolerance to carbohydrate intake, current evidence doesn’t confirm that “gut training” increases absorption efficiency—though it likely improves comfort and logistics. Beyond the Lab: EXO’s home-testing kit combines breath sampling and portable metabolic measurement, offering a simplified way for athletes to assess real-world fueling capacity.To learn more, visit exoanalytics.co.uk or follow Jamie on Instagram at @jamiepughperformance.
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53:21
Joe Staunton on Anthropocentric Coaching
This week, we welcome Joe Staunton, owner of Ceyrest Performance, a coaching and sport consulting company. Joe, with a background in archaeology and anthropology, offers a unique perspective on endurance sports, decision-making, and the evolving role of coaching. The conversation covers how evolutionary traits influence modern choices, the impact of information overload, and the practical application of data and AI in athletic training. Evolutionary Context of Decision-Making: Human biology has remained largely unchanged for tens of thousands of years, while society has rapidly evolved. Our capacity for shared knowledge and cooperation is a key evolutionary advantage. Mismatch Theory and Modern Challenges: We face issues because we live in environments unfamiliar to our evolutionary adaptations, such as constant information consumption and altered living patterns, impacting well-being and decision-making. Simplicity in Training & Nutrition: A core principle for both training and nutrition is simplicity. Focusing on fundamental elements, such as uncomplicate workouts and correct, periodized fueling is often more impactful than complex strategies. AI's Role in Coaching: AI is transforming coaching by automating data analysis, allowing coaches to prioritize the human element of their work—building relationships, providing guidance, and fostering intrinsic motivation.To learn more, follow Joe on Instagram.
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1:08:13
Sam Barley on Cycling Aero and Bike Fit
Sam Barley, a bike fitter, aero tester for Body Rocket and triathlon coach is on the show to discuss aerodynamic testing and how it shapes bike fit. He shares how he moved from traditional bike fitting to aero-guided fit. Sam reveals surprising findings from testing top athletes, showing that what looks fast isn't always best and that real-world aero gains can differ from expectations. The conversation also covers how athletes balance getting more aero with staying comfortable and powerful for races on varied terrain.Key Takeaways Aero Testing is Key: Sam uses tools like Body Rocket for precise aerodynamic measurement. Surprising Results: Testing shows that sometimes higher positions are faster, and typical aero gear might offer smaller gains than expected. Comfort vs. Speed: It's vital to find an aero position that a rider can maintain comfortably and powerfully throughout a race. Race-Specific Setup: Elite athletes adjust their aero positions based on specific race courses and demands, not just one "fastest" setup. Practical Advice: For better aerodynamics, focus on your bike's adjustability and integrate hydration/nutrition into your aero setup during training.Give Sam a follow on Instagram: fittedbysamThe study on the aero impact of shuffling by Callum Barnes.
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Ronan McLaughlin on Bike Optimizaiton
For this episode we welcome Ronan McLaughlin, Senior Tech Editor for Escape Collective and host of the Performance Process and Geek Warning podcasts. Michael and Ronan delve into the world of performance optimization in cycling, covering everything from aerodynamic testing nuances to higher-level strategies for improvement. Key insights include: Ronan's meticulous aero and rolling resistance testing and the 'why' behind his painstaking approach. The complexity of aerodynamic testing, and the myriad of factors that can influence results and conclusions. Ronan's philosophy around iterative improvements over silver-bullet, "fastest" setups Outside the box thinking for for performance gains
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IMTX Recap with Miranda Tomenson and Nerd Notes on Bike Tech
Michael and Andrew welcome professional triathlete and coach Miranda Tomenson to the podcast. Miranda shares her experience prepping for and racing the IM NA Championship in the Woodlands TX, Texas, a notoriously challenging race for athletes just shaking off winter. Following that chat, Michael and Andrew discuss their observations from the race expo and course, focusing on bike technology trends and an interesting calculation related to performance in the heat. Miranda's heat prep in training, including the construction of a makeshift heat chamber using a portable greenhouse around her indoor trainer. On race day, she encountered gastrointestinal issues during the run, which impacted her calorie absorption and ability to maintain pace. Miranda utilized the "Cool Bottle" during the bike segment, reporting that it helped provide cooling through contact points and the wet sleeve, in addition to its large fluid capacity. Michael and Andrew observed trends in bike technology at the event, including the prevalence of integrated and custom front-end cockpits on high-end bikes and the design of the new Ventum Tempus bike. Discussion on helmet design trends notes wider frontal profiles intended to integrate with the rider's shoulders and improve aerodynamics. Andrew presents a calculation showing that the difference in air density between 20°C and 30°C can equate to a power difference of approximately 8 watts at 40 km/h, potentially saving around three and a half minutes over an Ironman bike course. The episode concludes with a brief interview segment featuring professional triathlete Lauren Brandon, a veteran of Ironman Texas.
The world of endurance sport is ever changing: equipment, training techniques, nutrition and lifestyle advice. Every week, Andrew and Michael will discuss one novel component in the endurance ecosystem, or we will speak with an innovator in our field and let them tell their story.
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