Another running heavy episode incoming. After some updates and a bucketload of shoutouts, we answer a listener question about breathing when running. Following this we review London marathon and some things we can learn from that, followed by reviewing Ironman Texas before discussing Faith Kipyegon’s 4min mile attempt. We finish off with the doctor’s office as usual.   

(00:00) Introduction

(00:26) Medical Question

(02:43) Xylon’s Update 

(09:53) David’s Update & Training

(16:56) Community Shoutouts

(26:10) Listener Question - Breathing When Running

(29:39) London Marathon 

(51:16) London Marathon Learnings

(53:30) Ironman Texas

(59:00) Faith Kipyegon’s 4 min mile Attempt 

(65:30) Doctor’s Office Sam Kerr

(66:28) 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): 

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Article on Drafting and 4min mile

https://pmc.ncbi.nlm.nih.gov/articles/PMC11858751/

Article on Possibility of 4min mile

https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00074.2025?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org 

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Before we get to our main topic of the episode, time of day and how to optimise training and performance around it, we discuss other happenings in sport. Specifically we discuss the Amstel Gold race, London Marathon field changes, Quade Cooper’s flag football goals and the Boston Marathon. We then finish with Patrick Lange in the Doctor’s office.  

(00:00) Introduction

(01:42) Medical Question

(06:29) Exercise and Risks 

(15:46) David’s Update

(21:27) Xylon’s Update 

(26:10) Community Shoutouts

(30:53) Amstel Gold Race

(36:04) London Marathon Fields Thin out 

(38:23) Flag Football 

(41:15) Boston Marathon

(54:10) Puma Fast-R Nitro Elite 3 

(57:48) Evening Exercise and Sleep

(62:25) Time of Day and 10k Performance 

(68:10) Neuromuscular Performance and Time of Day

(68:55) Optimising Training & Performance with Time of Day

(74:53) Doctor’s Office Patrick Lange

(78:37) 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

David’s Newsletter Article He Mentioned

https://open.substack.com/pub/healthperformancenexus/p/whats-minimum-effective-dose

Whoop Study

https://www.nature.com/articles/s41467-025-58271-x 

Article on 10k TT and Time of Day

https://www.tandfonline.com/doi/full/10.1080/07420528.2025.2459668 

Article on Time of Day on Neuromuscular Performance in Team Sports

https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1466050/full 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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We are joined by Tash Cooper-Smith from Precision Fuel & Hydration to discuss a paper she was an author on which covered the individualisation of carbohydrate requirements in athletes. Before we get to that, we cover a listener question and a tonne of community shoutouts before briefly discussing the Masters and Paris-Roubaix. 

(00:00) Introduction

(01:05) Xylon’s Update 

(02:39) Exercise as Part of People’s Identity 

(06:05) David’s Alpine Time

(09:19) Medical Question

(10:41) Community Shoutouts

(16:03) Blood Donation Correction

(17:24) Listener Question - Tattoos and Autoimmunity

(22:53) Rory McIlroy Wins the Masters

(31:36) Paris-Roubaix

(39:23) Interview Starts

(41:25) 2025’s Bike Balance for Tash

(42:21) Office Rivalry Half Marathon

(42:58) What was Done in the Study?

(45:05) How was the Intensity of Exercise Chosen?

(46:09) How was Individual Carbohydrate Dose Determined? 

(47:57) Why Did the Topic Interest Tash?

(49:42) What Factors Influence Individual Differences in Carbohydrate Oxidation Rates?

(52:00) Gut Training

(52:35) Intensity as a Driver of Carbohydrate Need

(53:41) How Tash Increased her Carbohydrate Intake on Race Day

(55:50) Issues with Excessive Carbohydrate Intake

(56:40) Variability in Carbohydrate Oxidation Rates in the Study 

(59:35) Glucose vs Fructose

(62:24) Outcomes of the Study

(67:11) What is Upcoming for Tash

(71:16) Review 

(71:45) Doctor’s Office Wout van Aert

(72:34) 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

David’s Article on Tattoos

https://open.substack.com/pub/healthperformancenexus/p/tattoos

Article on Personalised Carbohydrate Dosing

https://performancenutrition.biomedcentral.com/articles/10.1186/s44410-025-00003-9 

Article From Precision Fuel & Hydration on Gut Training 

https://www.precisionhydration.com/performance-advice/nutrition/can-you-train-your-gut/ 

Links to Tash

Instagram: @tash.cs 

LinkedIn: Natasha Cooper-Smith

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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On this week’s episode we discuss a fascinating listener question on blood donation and its impact on performance before reviewing some of the weekend’s sport and training of the elites heading to the London Marathon. We then look at a few papers on Infrared Sauna and Marathon Fueling before a quick discussion of Wout van Aert’s knee. 

(00:00) Introduction

(00:50) Medical Fact Checking

(05:56) David’s Update

(11:05) Xylon’s Mood Swings

(14:55) Community Shoutouts

(26:15) Listener Question - Blood Donation 

(37:54) London Marathon Elite Training

(41:11) Training to Bridge IMSA and T100 Singapore

(45:16) IM 70.3 Oceanside

(49:25) Coming Back from an Achilles Injury 

(51:14) Grand Slam Track Thoughts 

(56:09) Tour of Flanders

(63:55) Infrared Sauna’s Impacts on Performance 

(70:06) Marathon Fueling and Performance 

(76:24) Doctor’s Office Wout van Aert

(79:22) 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

Article on Infrared Sauna Use

https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2025.1462901/full 

Article on Marathon Fueling 

https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-024-00801-w 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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Episode 57 is here and it brings all the regular segments and topics. We discuss some questions about pre race and marathon fueling as well as doing some community shoutouts. We move on to some happenings from IM South Africa and in the USADA world. Then we discuss an article about cyclists getting bigger before our main two topics; the torpedo bats the Yankees are using and a study examining the placebo effect of supershoes. We finish off in the doctor's office as usual. 

(00:00) Introduction

(00:34) Medical Question

(02:55) Pre Marathon Snacks

(05:28) David’s Training

(10:34) Xylon’s Update

(16:27) Community Shoutouts

(18:25) Listener Question Marathon Questions

(23:14) Correction on Currency 

(23:48) IM South Africa Results 

(26:54) Shawnti Jackson Warned by USADA

(31:21) Cyclists Getting Heavier to Perform Better 

(33:33) Will We See Heavier Tour de France Finishers?

(37:55) Why Do Riders Have More Muscle These Days? 

(42:21) The Yankees Torpedo Bats 

(51:50) Supershoes and the Placebo Effect

(60:00) Doctor’s Office Fabio Jakobsen 

(64:00) 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

Article on Weight Gain in Cycling

https://velo.outsideonline.com/road/road-training/inside-the-radical-weight-gain-theory-of-pro-cycling 

Article on Supershoes 

https://www.tandfonline.com/doi/full/10.1080/19424280.2025.2458330#abstract 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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Xylon is back! He and Dave cover a bunch of ground including reviewing the World Indoor T&F championships, Chianti by UTMB and Milan San Remo. They also discuss Kirsty Coventry’s election to IOC presidency, some coaches caught cheating and an athlete signing a contract with Only Fans. They finish off with some interesting folks in the doctor’s office and discussing Martin Van Riel’s crazy racing week upcoming. 

(00:00) Introduction

(01:22) Medical Question

(07:54) David’s Training

(12:02) Xylon’s Update

(17:57) Community Shoutouts

(24:11) Vale George Foreman

(26:33) Kirsty Coventry is the New IOC President

(31:45) Sam Ruthe Runs 3:58 at 15yo

(35:33) The Boston Celtics are Sold

(39:30) Milan San Remo Review

(54:43) World Indoor T&F Championships

(57:12) Chianti by UTMB Review 

(59:04) Cheating in Ski Jumping

(63:14) Coach Banned for Doping 

(73:13) Sabrina Stanley Signs with Only Fans

(77:04) Doctors Office Rebecca Henderson

(79:46) Doctors Office Morgan Pearson

(81:20) What We’re Watching - Martin Van Riel’s Crazy Schedule

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

Data on Sub 4min Milers

https://x.com/jsmoliga/status/1903111883579670557?s=46&t=rG4B7Qh26_UR3jOG6o_6-w

Article on Ski Jumper’s Suit Alterations

https://www.nytimes.com/2025/03/14/sports/skiing/norway-ski-jumping-cheating-scandal.html 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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Dave has a ring-in cohost in Xylon’s absence and this episode is quite running centric. Dave and guest host Dan review their recent race efforts with learnings, they then discuss fast running from Gout Gout, Jimmy Gressier and Jake Smith. They then touch on Eliud Kipchoge being used as a marketing tool, the Barkley Marathons and NYC Half Marathon results. Dave then interviews Rhodri Williams, who’s been running a mile for each point Wales lose by in the 6 Nations before Dan rejoins Dave for the doctor’s office featuring Xylon amongst others and they discuss a huge weekend upcoming in sport. 

(00:00) Introduction

(02:38) Who is Dan

(06:45) Dan’s Medical Question for Dave?

(08:57) How Dan and David Met

(11:36) Community Shoutouts

(13:51) Dan’s Barcelona Review

(22:26) Dan’s Trail Running

(25:10) Dan’s Marathon Fueling

(30:20) Dave’s Lisbon Review 

(37:20) France Win the 6 Nations

(38:54) Gout Gout Breaks 20 secs

(41:48) Jimmy Gressier Breaks the European 5k Record

(43:43) Eliud Kipchoge is Running Sydney Marathon

(47:01) Jake Smith Wins Bath Half

(48:10) Barkley Marathons

(49:43) NYC Half Marathon Results 

(54:10) Interview with Rhodri Starts

(55:45) How Did Rhodri Decide to Do this Challenge?

(57:43) How was Week 1 with the Big French Loss?

(59:34) Italy Week

(61:25) Ireland Week

(64:13) Scotland Week 

(66:53) Did This Change the Way Rhodri Watched Matches?

(68:19) England Week

(70:14) Total vs Expectations

(72:40) Rhodri’s Running History

(76:10) What is Looseheadz?

(79:40) What is Next?

(84:38) Changes After Going Viral?

(86:24) Audience Capture 

(90:36) Doctor’s Office - Antoine Dupont

(91:17) Doctor’s Office - Tadek Pogacar 

(93:41) Doctor’s Office - Xylon

(94:38) What We Will Be 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

Dave's Article on Development

https://open.substack.com/pub/healthperformancenexus/p/development

NYC Half Marathon Results

https://results.nyrr.org/event/H2025/finishers#page=1 

Links to Dan

Dan’s Podcast - Back Straight Podcast 

Dan’s Running IG - @dansonlyrans

Dan’s Strave - https://strava.app.link/svtZYB4hTRb 

Links to Rhodri

Instagram @therealrhodri

Website: https://contentisking.co/ 

Donate here

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

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After a brief chat about some recently cycling we are joined by journalist Mike Mehall Wood to discuss the origins of rugby league and rugby union, including the sociocultural factors that played into it, the week to week product and international expansion.

Mike is a rugby league journalist currently writing for Roar Rugby League. 

He has previously written for Forbes, VICE, LADbible, Dazed and HighSnobiety over a long career. He holds a degree in politics and cultural studies from the university of Leeds with a focus predominantly on the relationship between nationalism, ethnicity and culture.

(00:00) Introduction

(03:47) Classics Season

(12:42) Women’s Cycling Development and Depth

(27:53) Interview Starts

(30:20) What is a Cricket Tragic? 

(32:04) What is the Difference Between Rugby League and Rugby Union?

(38:10) Does Rugby Union Take Inspiration from Rugby League Rules?   

(39:46) Differences in Competitions Between Rugby League and Rugby Union

(45:53) How Did Rugby Union and Rugby League Split? 

(51:07) Have Any Players Transitions Between the Sports

(58:34) Why is There No Rugby League in South Africa? 

(61:20) Body Sizes in Rugby League and Rugby Union 

(63:05) What Are Salaries in Rugby League?

(64:56) International Rugby League 

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 Mike: 

X/Twitter: @mikemeehallwood 

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The birthday episode is here! Before discussing some listener questions on flexibility and Lionel Sanders’ recent health results, we discuss half marathon plans and fueling. Following this we spend some time on listener voice notes and finally discuss the Tokyo Marathon and the positive doping test of a professional triathlete. 

(00:00) Introduction

(06:30) David’s half Marathon Fueling Plan

(07:17) Lisbon Half Marathon Plans 

(09:21) David’s Shoe Testing

(16:29) Xylon’s News

(21:17) Community Shoutouts 

(22:40) Listener Question - Flexibility 

(27:23) Listener Question - Lionel Sanders and Diabetes

(37:39) Birthday Voice Notes 

(53:53) Tokyo Marathon Insights 

(61:24) Imogen Simmonds’ Doping Test

(81:43) What We Will Be 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

Article from Marco Altini on his Periodised Nutrition

https://marcoaltini.substack.com/p/periodized-nutrition-for-endurance 

Article on Ligandrol Pharmacokinetics

https://pmc.ncbi.nlm.nih.gov/articles/PMC4111291/ 

Article on Ligandrol Being Transferred by Sexual Contact

https://pmc.ncbi.nlm.nih.gov/articles/PMC9545268/ 

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Track: Happy Birthday by Rage Sound

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In this episode the guys discuss top earners in sport, some results from the track & field world and a drug ban. They then touch on some research and data on supershoes, specifically in trailrunning before being joined by Dr Sam Shepherd to discuss sodium hyperhydration and a paper on using it in women specifically. 

(00:00) Introduction

(09:00) David’s Training and Shoes

(12:06) Xylon’s Regression

(14:00) Community Shoutouts

(17:20) Top 100 Paid Athletes in the World 

(22:24) Bobby Portis Junior Drug Ban

(24:44) Shelby Houlihan’s Efforts at USA Indoor T&F Championships

(26:24) Seville Marathon Results 

(29:55) Carbon Plated Shoes in Trailrunning

(34:30) Supershoes Benefits in Trailrunning 

(37:29) Stack Height Effects on Gait  

(44:19) Interview Starts

(47:30) What is Sodium Hyperhydration?

(49:11) What Else Can Be Used for Hyperhydration?

(50:30) What Was Done in the Study? 

(52:19) Importance of Female Specific Research

(54:53) Sample Size in the Study

(57:48) What Does Sodium Hyperhydration Look Like in Practice? 

(61:04) The Importance of Practicing Hyperhydration

(65:29) Who Shouldn’t be using Hyperhydration? 

(67:53) Result of the Study

(70:40) Football Chat 

(73:16) Outro and Review 

(74:03) Doctors Office

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 on Running Economy of Supershoes in Trailrunning 

https://digitalcommons.wku.edu/ijesab/vol2/iss17/98/?fbclid=PAZXh0bgNhZW0CMTEAAaZPDEl44Fa9j4rE5l8dTDOCO6GF_0SI3MSJzRWoDEJUatqCFOtfKODHJNM_aem_w1J6QnNgMyjt2tMpp73bfw

Article on Stack Height Impacts of Running Shoes

https://www.biorxiv.org/content/10.1101/2024.11.19.624278v2#:~:text=High%20resulted%20in%20longer%20ground,High%20in%20comparison%20with%20Low. 

Article on Sodium Hyperhydration in Women 

https://pubmed.ncbi.nlm.nih.gov/39591960/ 

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