A big weekend in endurance sport sees us recap Western States, Ironman Frankfurt, the breaking of the backyard ultra world record and a quick discussion into East Africans in Trailrunning. We also touch on Sydney Marathon Elite fields and Challenge Roth drug testing age groupers.

Our guest is Robby Ketchell, a sports scientist and aerodynamics expert who helped engineer the Ineos 1:59 project with Eliud Kipchoge and more recently worked on the Sub 4 Project with Faith Kipyegon. He joins us to discuss the project.

(00:00) Introduction

(00:30) Medical Question

(03:53) David’s Update

(04:56) Xylon’s Update

(11:58) Community Shoutouts

(13:23) Correction

(15:03) Toulouse Win Top 14

(15:40) Backyard Ultra World Record Broken

(19:00) Tyreek Hill Runs 10.10

(20:22) IM Frankfurt

(23:32) Western States

(28:30) Marathon du Mont Blanc

(30:10) Will East Africans Start Dominating Trailrunning?

(32:20) Challenge Roth Drug Testing Age Groupers

(34:55) Sydney Marathon Elite Field

(37:01) Interview Starts

(39:01) How Were Things on the Ground?

(41:40) Did Robby Think Sub 4 was Possible?

(44:03) What Tradeoffs Needed to be Made?

(46:29) Where Else Could Things be Improved with Hindsight?

(49:42) Explaining the Pacing Formation

(55:13) Would Faith Have Been Better off Running Further Out?

(58:20) How Fast Could Faith Run in an Optimised Road Mile?

(1:01:25) What’s Next for Robby?

(1:03:30) Doctor’s Office - Vale Bill Dellinger

(1:05:11) 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/theonepercentbetterpodcast

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/onepercentfuelplanner

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.

Link to Aerochat:

⁠https://Aero.chat⁠

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

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After some quick updates and community shoutouts we hear from previous guest Matt Marquardt about his IM Cairns win. Before discussing the Paris Diamond League, Tyreek Hill vs Noah Lyles and the value of running a hard mile for long distance runners.

Our guest is Colleen Quigley is a professional middle distance runner representing the USA in the Rio 2016 Olympics. She joins us to discuss Meridia, a new women-led, athlete-owned track team, based in Boulder. It’s focused on high-performance, strategic storytelling, and shoe brand-agnostic sponsorship opportunities for its athletes.

(00:00) Introduction

(00:18) Medical Question

(04:54) Xylon’s Update

(07:20) David’s Update

(10:42) Corrections

(11:58) Accuracy and Precision in Distance Measured in Running

(14:50) Community Shoutouts

(18:30) Update from Matt Marquardt

(28:11) Paris Diamond League

(44:17) Noah Lyles vs Tyreek Hill

(47:21) Value in Running a Mile

(50:13) Interview Starts

(51:40) What is the Origin of the name “Meridia”?

(53:08) Why Now?

(57:20) How was the Coaching Advisor Chosen?

(1:00:02) The Performance Environment

(1:05:02) How Do Pro Runners Make a Living?

(1:06:08) What is Collen’s Approach to Storytelling?

(1:10:10) Meridia Mile

(1:17:10) How Were the Founding Members Chosen?

(1:23:41) Adding Members to the Team

(1:26:58) Review

(1:29:08) 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/theonepercentbetterpodcast

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/onepercentfuelplanner

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.

Links to Colleen & Meridia

Use code "better" at checkout they will get $5 off their entry to the Meridia Mile!

Meridia Website: https://wearemeridia.com/

Meridia Instagram: https://www.instagram.com/teammeridia/

Colleen Website: https://www.colleenquigley.org/

Colleen Instagram: https://www.instagram.com/steeple_squigs/

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

Follow us on Youtube: https://www.youtube.com/channel/UCZY5gbpcprjw-M-V7IlkJJg

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In a huge episode, we cover a large range of things this week, mostly around fast performances and how sport evolves. We announce our new sponsor, update listeners on ourselves and the evolution of some things we covered previous and have our community shoutouts. We then discuss fast Ironman performances, Killian Jornet, Diamond League, Sydney McLaughlan-Levrone and the Giro d’Italia. We also discuss an observation on how sports like gravel cycling evolve.

(00:00) Introduction

(00:30) Doctor’s Question

(03:41) David’s Update

(05:57) Xylon’s Update

(08:40) Announcement

(11:45) Community Shoutouts

(16:52) David’s Sporting History

(20:19) Listener Message - Ideal Diet for Athletes

(25:03) IM Hamburg

(30:40) Fastest IM Marathon

(33:32) Sydney McLaughlan-Levrone’s Talent

(37:58) World Aquatics Bans Everyone Associated with Enhanced Games

(42:52) Killian Jornet Seeks a Pacer

(45:08) Diamond League Rome

(47:41) How Sports Evolve

(53:04) Giro d’Italia Insights

(58:21) House vs NCAA

(69:18) Doctor’s Office

(74:51) 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/theonepercentbetterpodcast

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/onepercentfuelplanner

Thanks also to Stryd for their sponsorship. Check out Stryd and what they have to offer here:

https://www.stryd.com/

Systematic Review on Mediterranean Diet for Athletes

https://www.sciencedirect.com/science/article/pii/S0939475325003199

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

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Emily Hawgood is a Professional trail runner for team Adidas Terrex. Hot off the heels of a high profile win at the 100k Canyons endurance run by UTMB she’s been top 10 at western states & UTMB for the last 4 years, though in 2023 this was in the CCC race at the UTMB festival. She has also previously won ultra trail Cape town.

In this chat we discuss Canyons, prep for UTMB & Western states, fueling, training, cross training and all the other good things.

(00:00) Introduction

(00:25) Medical Question

(06:20) David’s Update

(06:40) Xylon’s Update

(13:31) Interview Starts

(15:47) How did Emily End Up at The College of Idaho?

(18:01) How Does Emily Think About Family & Community Living Away from Family?

(20:55) Emily’s Transition into Trailrunning

(24:29) Canyons 100 Recap

(28:14) What is a Golden Ticket?

(31:22) How Does Canyons Fit into the Western States Build?

(34:55) Decreasing Margins of Victory in Trailrunning

(37:55) The Professionalisation of Trailrunning

(38:41) How does Emily Deal with Pressure at Western States?

(41:11) What Does Prep Look Like for Western States vs Canyons?

(41:42) Recovery from an Ultramarathon

(47:10) Offseason and Returning to Training

(51:50) Are There Differences in Preparation for Western States Year to Year?

(55:40) Longevity in Running

(58:22) Being a Low Mileage Athlete

(60:12) How Does Emily Perform on Such Low Mileage?

(64:33) Eating in Ultra Endurance

(66:03) Fueling Pre and In Race

(72:45) Differences in Fueling Plans between UTMB & Western States

(75:50) Loose Plans as a Driver of Success

(79:20) Heat Preparation

(81:52) Thoughts on Kirsty Coventry’s Election

(83:21) Outro & Review

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/theonepercentbetterpodcast

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/onepercentfuelplanner

Links to Emily

Instagram: https://www.instagram.com/emilyhawgood

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

Follow us on Instagram:

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Thumbnail credit: Rabbit Wolf Creative

Aside from the usual segments, this week we touch on some contract related issues in rugby, the enhanced games and Akani Simbine sparks a longevity and GOATs discussion. We then discuss some differences in soccer vs NFL and coaching style based on pressure.

(00:00) Introduction

(02:45) Doctor’s Question

(04:23) Standalone vs Ironman Marathon

(05:40) Hippocratic Oath

(07:41) Xylon’s Update

(11:50) David’s Update

(15:20) Corrections

(18:35) Community Shoutouts

(20:05) Social Media Breaks

(22:10) Rugby Contracts 7s and 15s

(27:00) Enhanced Games

(32:25) Akani Simbine, Longevity & GOATs

(39:48) Soccer vs NFL

(43:10) Coaching Not to Lose

(48:32) Doctor’s Office Hayden Wilde

(54:10) 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/theonepercentbetterpodcast

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/onepercentfuelplanner

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

Follow us on Instagram:

https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw==

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In episode 64, Xylon and David discuss sleep and breathing, the need for tendons to be loaded rather than completely rested and then touch on some listener questions on rest post event and planning race nutrition. They then discuss On sponsoring the ITA, Grand Slam track’s changes and then quantification of the energy expenditure in an ultramarathon. The finish off with how to overcome shirt allergies and how to program for Hyrox.

(00:00) Introduction

(00:26) Medical Question

(02:00) David’s Training

(05:03) Xylon’s Update

(12:45) Community Shoutouts

(14:51) Listener Question - Time off Post Event

(26:10) Listener Question - Race Nutrition Decision Making

(31:34) Chris Froome Runs Parkrun

(33:29) On Running Sponsors the ITA

(38:58) Grand Slam Track Changes

(49:22) Energy Expenditure in Ultramarathons

(56:16) Overcoming a Shirt Allergy

(57:38) Hyrox Programming

(67:12) What We’re Watching

(68:08) Man Utd Chat

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/theonepercentbetterpodcast

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/onepercentfuelplanner

Article Ultramarathon Energy Expenditure

https://journals.humankinetics.com/view/journals/ijspp/aop/article-10.1123-ijspp.2024-0535/article-10.1123-ijspp.2024-0535.xml

Paper on Weight of a Soul

https://www.newdualism.org/papers/D.MacDougall/soul-substance.htm

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

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We briefly touch on some community shoutouts, talk some hyrox and then review IM 70.3 St George as well as the Vuelta Espana Feminina before getting to this week’s interview.

We are joined this week by Barry Austin who is a Level 3 UCI Certified Coach & UCI Certified Sporting Director. His career as a cycling coach and performance specialist spans more than two decades at both national and international levels. He has worked with a range of elite teams, including leading the South African National Cycling Team at the Olympic Games, and the UCI Women’s WorldTour team Canyon//SRAM Racing.

(00:00) Introduction

(00:25) Doctor’s Question

(02:54) David’s Update

(03:10) Xylon’s Update

(06:40) David’s Running

(08:19) Hyrox

(14:34) The Psychology of Getting Back into Training

(18:19) Community Shoutouts

(23:21) Ironman 70.3 St George

(27:35) Vuelta Espana Feminina

(37:58) Interview Starts

(40:26) Barry’s System of Athlete Development

(42:26) How Did Barry Develop his System?

(46:19) Self Engagement

(52:12) Losing Self Engagement

(54:48) Training Self Engagement

(58:04) Training with Purpose

(63:50) Buy in from Athletes

(66:27) Elemental Engagement

(72:10) Progression of Elemental Engagement

(74:00) What Separates Those Who Thrive in the Elements

(76:50) Efficiency Patterns

(80:50) Racecraft and Athletic Development

(88:35) Relational Engagement

(95:35) Pauline Ferrand-Prevot’s Performance

(98:53) Learning to Win

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/theonepercentbetterpodcast

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/onepercentfuelplanner

Links to Barry

Instagram:@barryaustin_is_curious/

Website: barryaustincycling.com

Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.com

Follow us on Instagram:

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