May 21, 2026

New Research on Torque Training, Ketones, Carb Loading and Pacing

1 hour 4 minutes

In this episode, coach Daniel Rowland and myself each bring two recent research studies to the table that we have found interesting and potentially useful for athletes and coaches. We discuss the implications and practical takeaways of the findings, how athletes can implement the findings in practice, and the strengths and weaknesses of the different studies. Whether you listen for the love of endurance sports science, or because you want to keep up to date with the cutting edge in triathlon training, this one is for you.

HIGHLIGHTS AND KEY TOPICS:

A study looking into two types of torque training: very short maximal effort low-cadence sprints, and classic four-minute torque intervals just below Critical Power.

Does ketone ester supplementation have direct performance-enhancing benefits?

How age-group triathletes actually carb-loaded before the Ironman World Championships - did they hit the optimal amounts of carbohydrates or not?

A review on the science of pacing, and practical takeaways including specific sessions to improve pacing.

DETAILED EPISODE SHOWNOTES:

We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.

The shownotes for today's episode can be found at https://scientifictriathlon.com/tts698/

LINKS AND RESOURCES:

Daniel’s Substack (Endurance: Ideas + Implementation) and website

The Role of Pedaling Intensity During Torque Training in Cyclists: A Three‐Arm Randomized Controlled Trial - de Pablos et al. 2026

Post‐exercise ketone supplementation improves endurance performance and mitochondrial adaptations during an 8‐week endurance training intervention - Robberechts et al. 2026

From Intention to Execution: Pre-Race Nutrition Behaviours, Influences, and Performance Outcomes in Female Endurance Athletes at the IRONMAN® World Championships - Fortis et al. 2026

Developing negative split pacing in endurance athletes: practical guidelines and training models - Grivas et al. 2026

WHAT SHOULD I LISTEN TO NEXT?

If you enjoyed this episode, I think you'll love the following related episodes:

John Wakefield of Red Bull BORA hansgrohe – cycling coach and bike fitter | EP#465 - for more on torque training

Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354 - for more on carb loading

Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252 - for even more on carb loading

Brendan Egan, PhD | EP#407 - for more on ketones

Pacing science and training talk with Andy Renfree, PhD | EP#349 - for more on pacing

You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.

You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.

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By Mikael Eriksson

4.9

418418 ratings