Jason Newbery

@joelfilliol Few coaches have influenced how I think about triathlon coaching more than you Joel; and even fewer articles have influenced how I think about swimming more than this and its predecessors. A genuine joy to read. 2,5, 6 and 21 are the ones I find myself most commonly quoting.

Revisiting a classic article - does "The Top 20 Rules for Faster Triathlon Swimming" still hold up 14 years after it was first written? Some of my favourites: 1. Conditioning trumps drills. 2. Traditional drills don't work. 9. Don't count strokes

🚨Final push for recruitment🚨 Participants needed What? Walking in the heat Who? Participants aged 18-30 or 65+ Where? University of Brighton, Falmer Campus When? Sept-Oct Questions? Contact me via email or phone. ✅📱 Please share

🌡☀️🥵 A yellow heat health alert has been issued for most of England with temperatures rising later this week. Stay hydrated, keep in the shade and look out for children & older people 👶👴 Please check gov guidelines to stay safe: gov.uk/government/pub…

@DrTEHughes Depends how much of a specific marathon and half marathon pace session you want. If the pace numbers need to be tight, then give me the low wind option. If it rains, we get wet.

Ok #running Twitter I have a question for you 2 hour run on the w/e - 30 min Z2, 30 min tempo, 30 min M pace, 30 min HM pace. Sat or Sun, with 2 very different weather options (same temp) Pick your poison:

@Gonzalez_JT Really interesting, thank you. So would this suggest a lab visit for athletes to be assessed for personal strategy would be beneficial? If so, how viable is it for labs to run these types of visits? Also, any idea if gut training impacts results?

In summary, this provides proof-of-concept that personalising a carbohydrate feeding strategy during exercise based on a measurements of an athlete’s ingested carb oxidation may provide similar carbohydrate availability with lower gut distress than one-size-fits-all approaches

New paper led by @timpodlogar @gareth_wallis A personalised dose of carbs can result in comparable ingested carb oxidation with lower gut symptoms vs standard 90 g/h dose A thread performancenutrition.biomedcentral.com/articles/10.11…

@jem_arnold Really interesting as always. But the ‘scientist’ in me is thinking that RPE should be on the x-axis, surely? With power on the y-axis? If I’m understanding the protocol correctly?

I should really use this tool more often. Every time I have, I and the athlete learn something new They often identify unique sensations & descriptions that I can then use to cue their subsequent training Think of this as biofeedback to expand your 'sensory dynamic range'!

The 'Incremental RPE Step Test' is a fun and useful experiment to perform with athletes Used to cue athletes to pay attention to sensations across intensity spectrum These are some typical responses I've noticed Have you used something similar?

@MicZanini Thanks for producing an interesting study. Can I ask - did the non-strength group increase their training during the study period to match the additional training time that the strength group were doing?

Future Directions 🔬 Future research should explore the physiological mechanisms underpinning the improvement of durability via strength training. 📄 full text (AoP): journals.lww.com/acsm-msse/abst… 🔄 Share & discuss! 🧵 10/10

🚨 New study 🚨 The biggest project of my PhD is out in @MSSEonline. 🔑 findings: Strength training improves running economy durability & high-intensity performance following prolonged running. 🙏🏼 @rich_blagrove for the SUPERvision on this 🔗 journals.lww.com/acsm-msse/abst… 🧵 1/10

@drpetertierney Happy to fill that in.

I'm completing a survey on running shoes. If you are a runner of any level, and are willing to spare <5 minutes to answer some questions can you please reply to this or drop me a message - and I can send it over to you. Many thanks!

@jem_arnold This graph is a thing of beauty! Really enjoying the content you’re putting out Jem, thanks.

TT performance in trained athletes across sports & durations also varies ±1-3% (better with a familiarisation trial) Meaning, to be confident of a true change, it must be larger than this range But races are won and lost by much less! A +2% real improvement is meaningful! 5/

In our recent meta-analysis we found: 🔴Higher level competitive athletes improved VO2max modestly more with Polarised training 🔷Lower level recreational athletes modestly more with Pyramidal training This is what those differences looks like 👇 But is this meaningful? 🤔1/🧵

@drpetertierney Really enjoy your visuals, thanks for sharing. I’d add a section titled “sleep anxiety.” You may consider it encompassed in general anxiety but I think modern wearables and the increased focus on the importance of sleep, has increased athlete’s anxiety about getting to sleep.

Made a few tweaks to previous version: Removed screen time as some evidence is inconclusive and some screen time can be used as a routine prior to sleep (as long as it does not delay onset). What have I missed or left out? What would you add in? Would appreciate input!

Positive & Negative contributors to sleep v6 I've also added the 2nd and 3rd slides that split positive & negative so they are easier to read!

@Cyclopinionsbel @JulienDolay @doctorinigo This.

@JulienDolay @doctorinigo must be the exercise intensity.

Want to be successful at losing weight?. Loosing body fat should be attainable and sustainable for most people with the correct and individualized exercise program. It also takes time, even when you maximize fat oxidation (burning) while exercising at your FATmax (which is Zone 2 for most people). However, although it takes time, patience and perseverance should pay off and you could achieve an important and sustainable decrease in body weight. Example/Tip: Your FATmax (~Zone 2) is 0.40g/min and you exercise ~75min each session, 4x week. So, your FATox would be ~30g (270Kcal) per session and ~120g/week, so ~480g (0.48kg/1Lb) per month. In 6 months this would represent roughly 3Kg/6.5Lbs of body fat and in one year, 6kg/13Lbs. This loss in body fat is quite good whether it is for health or performance purposes. However, it takes time and consistency. Also, if you don't optimize your fat oxidation during exercise as you may not be hitting the right exercise zone, weight loss could take longer. Moreover, if you calculate your nutrition properly and without “magic/miraculous” diets, and just elicit a caloric deficit of ~300-500Kcal/day, this weight loss could be significantly higher and especially both attainable and sustainable. In my humble opinion, this goal is quite achievable and sustainable. However, the most important thing is to have time and cosnsistancy when so many of us struggle with time…Conclusion: we need to work less and retire earlier 😜

@van_vij @doctorinigo 34% of 488 kcal is ~166 kcal. 1g of fat is 9 kcal. So 166 kcal is ~18g fat. All of that relies on the Polar data being accurate, something I have no data on.

@doctorinigo Iñigo, in the Polar H10 chest strap, the app gives Fat Burn % of calories and the total calories. Can you convert from calories to grams. How reliable is the Polar measurement of % fat burn? it looks like this

@3_Minutehero @Alan_Couzens What he’s saying is if your LT1 is at 130bpm and then your LT2 at 160bpm, then you need to do a lot of sub-LT1 work to “push” that up from below. Effectively, there’s a lot of easy gains to be made without actually doing any “hard” work.

@Alan_Couzens So what your saying is, if for example end LT1 is say 140bpm and LT2 is about 160bpm. This shows decent endurance? Or what are you saying actually?

That gap between your first and second lactate threshold says a lot 🩸 If yours is 30bpm or more, it's saying... Slow the F down! #Base

Now recruiting for my last PhD project. You’ll get some great insights into your physiology and cycling performance. Please RT and Share. 📧 a.j.welburn@lboro.ac.uk

Over a decade ago I began geeking out over the physiology of the marathon. More than a decade later, I still can’t get enough of great content like this. Give it a listen. The bowling alley bumper analogy is one of the best things I’ve heard in a long time.

@dwrowland Thanks. That's really useful.

@thenwerun Hi Jason, yes, it's not much. I did make a mistake on the number of reps which I've since updated, but directly from the study it says: "the EG performed five sets of four repetitive (3 s loading, 3 s relaxation) isometric ankle plantarflexion contractions four times a week".

My notes from studies this week: - Sodium bicarbonate for longer events - Isometric calf-strength for running economy - Individual responses to VO2 Max training - Effects of non-nutritive sweeteners on BMI - HR for pacing during the marathon

@david_barranco Really interesting work, thanks for sharing. With thoughts towards making this applicable without testing in a lab environment - is there an approximate RPE athletes should be aiming for during their 7 revolutions with each pedal?

Two and a half years of hard work to be able to present these results . Thanks to all the cyclists who participated in the study and to the great group of researchers and grantees who have come together to carry the study forward . 👇👇👇👇

Nutritional strategies for musculoskeletal injuries 🩼 Up to 80% of athletic injuries affect the musculoskeletal tissue This recent systematic review summarised the various nutritional strategies that may be able to support rehab 🪫 Avoid low energy availability (LEA) 🥩 High protein diet 👉 Total intake = 1.6 - 3.0 g/kg/day 👉 Per serving = 20 - 30g (leucine-rich) 👉 Servings = 4 - 6 per day 💊 Creatine Monohydrate 👉 0.1 g/kg/day 🐟 Omega-3 👉 Low omega-6 / omega-3 ratio diet 💊 Collagen 👉 May have benefits for joint pain, collagen synthesis, cartilage BUT 👉 Lack of clear evidence 💊 HMB 👉 May help to preserve lean tissue BUT 👉 Lack of clear evidence ☀️ Vitamin D 👉 May help support bone healing 👉 More intervention-based evidence required 👉 Assess specific levels and correct deficiency Future directions? 👉 Antioxidants, curcumin, melatonin, glucosamine, calcium, zinc

@ratgirlhaley @heySekaye @shenetworks @hybridathlete Read ‘Burn’ by @HermanPontzer

@heySekaye @shenetworks @hybridathlete Do you have any links to studies about this? Genuinely asking just because I am very curious!

After being frustrated with my fitness goals, I got a DEXA scan done, and my resting metabolic rate is 1,159 cal/day. Just yeet me off a cliff