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

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#TrainingSciencePodcast #HIITScience #AthleticaAI #ASR #AnaerobicSpeedReserve #MuscleFibreType #SportsScience #ComplexSystems #RugbyLeague #RugbyUnion #NRL #TacticalAnalysis #TeamSportConditioning #NutritionStrategy #HighPerformance #WomenInSport #Physiology #PerformanceScience #CoachDevelopment #AthleteProfiling

Today’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
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#TrainingSciencePodcast #HIITScience #AthleticaAI #BreathingScience #BreathTools #RunningPerformance #NasalBreathing #CO2Tolerance #LocomotorRespiratoryCoupling #EnduranceTraining #SportsScience #DataDrivenTraining #CoachingScience #CriticalThinking #ScienceMeetsSport

Today’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

Top Episode Replay

What is the MINIMAL amount of carbs 🍬 that you NEED for ENDURANCE?! WHAT IF taking >= 60g of carbs per hour COMPLETELY STOPS your liver GLUCOSE production 😱?

Prof. Tim Noakes wants you to understand that for long endurance efforts you simply do NOT NEED❌ massive amounts of EXOGENOUS carbohydrates. There is a minimal amount of carbs that you need to continuously SUPPLEMENT every couple of hours to tell your BRAIN 🧠 that you are ok - otherwise, you got FAT!

In the 77th episode of The Training Science Podcast, Paul and Tim discuss:

🧠 what the central governor theory is & how it applies in the field nowadays;

🍞 the MINIMUM amount of CARBS you actually need to perform at your best;

🧂 to SALT or NOT TO SALT during exercise?!

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✅ SPORT SPECIFIC mini-courses that HIGHLY FOCUS on YOUR SPORT

🚀 USE CODE:

TSP40

https://hiit-science.thinkific.com/collections/courses 🚀

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Today’s speakers:

Prof. Paul Laursen https://www.paullaursen.com/

Prof. Tim Noakes https://thenoakesfoundation.org

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References:

Other The Noakes Foundation channels:
https://www.facebook.com/thenoakesfoundation/

https://twitter.com/TheNoakesF

http://bit.ly/2tBjSSN

Nutrition Network:
https://nutrition-network.org

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🧠 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

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#TrainingSciencePodcast #HIITScience #AthleticaAI #SportsScience #DataDrivenTraining #DFAAlpha1 #VentilatoryThresholds #AIInSport #TheoreticalPhysics #TriathlonTraining #PerformanceMetrics #AthleteProfiling #CoachingScience #CriticalThinking #ScienceMeetsSport

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Today’s speakers:

Prof. Paul Laursen https://www.paullaursen.com/

Dr Stefano Andriolo https://www.linkedin.com/in/stefano-andriolo-70925b146/

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References:

Non-linear heart rate & Cycling power:
https://pubmed.ncbi.nlm.nih.gov/39065866/

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Top Episode Replay

From 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/ ⬅️⬅️

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Today’s speakers:

Prof. Paul Laursen https://www.paullaursen.com/

Olav Alexander Bu https://www.linkedin.com/in/olav-bu/

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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:

1. Aerobic responses and effects.
2. Anaerobic responses and interaction effects.
3. 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.

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Today’s speakers:

Prof. Paul Laursen https://www.paullaursen.com

Dr. Martin Buchheit https://martin-buchheit.net/
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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

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#TrainingSciencePodcast #HIITScience #ExercisePhysiology #VO2Max #SportsScience #IntensityMatters #HIIT #TrainingAdaptations #JuanMurías #ResearchToPractice #EnduranceTraining #HighPerformance #AthleteDevelopment #PerceivedEffort #ScientificTraining #TennisToScience #PhysiologyMatters

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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

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#TrainingSciencePodcast #HIITScience #Olympiatoppen #NorwegianSports #WinterSports #VO2Max #EliteAthletes #CrossCountrySkiing #EnduranceTraining #HighPerformance #Collaboration #OutdoorLifestyle #SportsCulture #AIinSport #PacingStrategy #PerformanceCoaching #AthleteMindset #OlympicPerformance #KnowledgeExchange #AthleteDevelopment

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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/

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