Supporting Champions

This week’s guest is Alistair Brownlee. Alistair is a two time Olympic Champion, four time World and four time European Champion amongst many other honours in triathlon. But quite simply Alistair is one of the greatest racers in the history of the sport and probably across any sport in his generation. 

After the Rio Olympics Alistair began racing over half and then full ironman triathlon distance. For those of you who need a reminder of the distance that’s 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order.

Alistair has set out the goal of a full Ironman in under 7 hours. To put the performance into perspective the current best time is 7:35. 

Speaking to Alistair was extraordinary. Many athletes have physical abilities, many have the will to win, but Alistair has these in bucket loads. A lot of athletes are invested in the process of preparing and performing, interested to know how they can get better, but many of the best just need to stay out of the details, leave that to the coach, the support team. Often overthinking the details can lead to a negative spiral where people become increasingly wound up about minutiae.

But what was evident from this conversation was the Alistair’s extraordinary capacity to delve into the science, the rigour, the possibilities, the innovation, the deep understanding and testing of what works for him. His appetite, his command and his acumen to pioneer across the whole spectrum of physical, mental, tactical and technological methods as well as to go out there and perform - is a bandwidth of capabilities that is truly exceptional. 

This was a masterclass in high performance and I was left in no uncertain terms that Alistair is a true sporting great.

Notes

Training during lockdown more or less normal

Training 5% under rather 5% over Alistair and the urban myths that follow him around

Alistair’s internal drive - where does it come from?

“Relentless' - coming soon to all good bookstores!

Comparing notes with other elite athletes in differing fields

The sub-7 ironman

The need to constantly innovate 

Decision making and the honing of the direct feedback loop

Inspiring others to get into sport via the Phoenix Foundation

The future for Alistair beyond being an elite athlete

Links

Follow Alistair on Twitter, https://twitter.com/AliBrownleetri

And all things sub 7 and sub 8 on https://www.sub7sub8.com/

Steve Ingham on Twitter www.twitter.com/ingham_steve

Supporting Champions on;

Twitter www.twitter.com/support_champs

Linkedin, www.linkedin.com/company/supporting-champions

Instagram, https://www.instagram.com/supportingchampions

Applied Professional Practitioner Skills Programme bookings now open

https://www.supportingchampions.co.uk/onlinecourse/

Applied Performance Practitioner SKILLS Programme - COURSES ANNOUNCED

I’m delighted to share with you details of the upcoming Applied Professional Practitioner Skills Programme. Bookings are open NOW and full details are here.

Here I explain what the course is, who it's for, how it's unique (spoiler - it's applied in focus), everything you need to know.

0:00 Introduction

2:20 What the courses are all about

3:04 Why they're unique

4:50 The motivation behind the courses

13:10 Details about the Nutrition route - course tutor Dr Sophie Killer

14:48 Details about the Performance Analysis route - course tutor Dr Sian Allen

16:38 Details about the Psychology route - course tutors Chris Marshall and Rebecca Levett

18:50 Details about the Strength and Conditioning route - course tutor Nick Grantham

20:58 Details about the Physiology route - course tutor is me Steve Ingham

23;58 How the course works and how to sign up

All the details are here; 

https://www.supportingchampions.co.uk/onlinecourse/

Keep a look out for the discount code on the website

This week’s guest is Glyn Howatson, Professor of Human & Applied Physiology at Northumbria University. Glyn’s specialist subject is recovery but its recovery with a purpose and that is to optimise neuromuscular adaptation. I spoke to Glyn to try to cut through some of the noise, make sense of an area that has to all intents and purposes exploded in interest over the last few decades. As you’ll hear from the conversation - recovery, training planning, and interventions are dependent on context, timing, circumstance, demand - which can at times make this subject feel like a bit of Rubiks cube. But what Glyn does really well and he has done for as long as I’ve known him - he helps make the complex simple and with that practicable - which for me is a signal of true expertise in the area.

Show notes

Glynn gives a mini intro to who he is and his interest in recovery

Steve discusses his experience of recovery 

Training more cleverly on an individual basis particularly in team sports

The Seb Coe training volume story

Reorganisation of training programmes and allowing time for adaptation

The ‘interference effect’ and how to get around it

What can enhance recovery and snake oil!

Hormesis and the training dose

Doing the basics well

Cherry juice, caffeine, 

The inverted U!

Links

Follow Glyn on Twitter, https://twitter.com/GlynHowatson

Steve Ingham on Twitter www.twitter.com/ingham_steve

Supporting Champions on;

Twitter www.twitter.com/support_champs

Linkedin, www.linkedin.com/company/supporting-champions

Instagram, https://www.instagram.com/supportingchampions

This week’s guest is Harvard University Professor of Biological Sciences, Dan Lieberman. If you’ve heard of Dan it will probably be in connection with his work around whether we are born to run, i.e. that a number of specific evolutionary adaptations that we as a species have acquired over time have enabled us to be really rather good at running for long distances. This hinted that our survival was aided by our ability to hunt by wearing animals down, known as the persistence hunting. 

Dan has a new book out called Exercised, which as Dan explains is cutely entitled because so many people are so exercised about exercise, I expect you can think of many people that have opinions that are so specific and adamant that one way is the best way. The book takes a broader view, reminding us of our biological origins, why we do sports and exercise, what we’re good and not so good at and Dan takes aim at a few current myths like sitting being the new smoking, step counts and how much exercise is enough - in so doing Dan widens our perspective to a healthier, compassionate view of physical activity.

Show notes:

• Pigs on treadmills.

Links

Website for Dan's new book

Dan is delivering a seminar for the University of British Columbia on 24th March 2021, titled 'Are we born to rest or run?' Register here (and a big thank you to Prof Rob Shave for this).

Follow Steve Ingham on Twitter www.twitter.com/ingham_steve

Clubhouse @steveingham

Supporting Champions on;

Twitter www.twitter.com/support_champs

Linkedin, www.linkedin.com/company/supporting-champions

Instagram, https://www.instagram.com/supportingchampions

UPCOMING OPPORTUNITY

Pre-register for our upcoming 'Applied Performance Practitioner' programme and the Pro membership starting in April 2021 here

This week’s guest is Ama Agbeze, former England Netball captain. Ama Led the team to perhaps the England Teams's greatest success, winning the Commonwealth Gold medal.

I was keen to ask Ama about her leadership of the team, what was different in the lead up, the preparation and in the moments of performing under the pressure of playing the hosts in 2018. I was also intrigued by Ama’s own individual style as the leader, what were her expectations and influences and how has Ama coped after the high, and coping with lows of missing out on selection from the team altogether last year. A situation that affected her mental health.

Ama is strikingly candid, open and frank as well as curious and insightful about her experiences. It struck me that these qualities were assets that enabled her as a leader in bringing people together and empowering her team to move forward. But in experiencing moments where she struggled but has been active in communicating that - I expect she’s doing exactly the same - connecting and empowering others to move forward.

Show notes

Ama’s move from New Zealand to England temporarily stopped by COVID

Background to Ama’s netball career

Natural ability helps but hard work gets you there

The difference is sport participation across countries

Having faith in your ability to win as a team

Talking fitness, strength, playing matches internationally and beating them & confidence

How to create belief

Ama’s style as a leader

The selection/deselection process

The effect of deselection on Ama

Which techniques have helped Ama?

The importance of routine

Factors that allowed the team to take the gold medal

The shock of winning

Looking forward

Links

If you want to follow Ama on twitter or instagram

https://twitter.com/amaagbeze

https://www.instagram.com/amaagbeze/

Follow me on Twitter www.twitter.com/ingham_steve

Supporting Champions on;

Twitter www.twitter.com/support_champs

Linkedin, www.linkedin.com/company/supporting-champions

Instagram, https://www.instagram.com/supportingchampions

If you’re looking for some coaching support or some virtual team development help to support you to get to the next level in work, life or sport then take a look at https://supportingchampions.co.uk/coaching-mentoring/

If you’re studying sport or you’re looking to carve out a career in sports performance then you might be interested in our membership courses www.supportingchampions.co.uk/membership to sign up.

In this episode I speak to Alan Murchison. Alan currently runs a business called the Performance Chef, providing support to a host of sports, teams and executives in providing their food, their fuel and flavours. Alan does this from a unique stand point of credibility as he is a chef, a Michelin starred chef - in fact in his heyday he ran the 10 in 8 Fine Dining Group, where he oversaw four Michelin starred restaurants. This is where we centre the discussion on entering into the world of fine dining, the talents required both in the chef and the chef training the chefs. We discuss the standards and meticulous preparation required, and whether the old fashion rollocking is fair game in the heat of a kitchen. Alan discusses the pursuit of the Michelin star, how he approached it, and without describing it here and now an intriguing section about what happened after he was awarded it.

There is an intensity to Alan’s approach that seems perfectly aligned to the getting stuff done, setting the bar high and driving others to success and what you might expect from some of the portrayals you would have seen in the media about the dynamics of operating in an elite kitchen. At the heart of my feelings during this conversation - I could feel Alan’s energy, compulsion for better that I (and it might be my inclination) but I can completely see why he led others to excellence. A fascinating discussion - but it made me a bit hungry so have a snack or two on hand.

Show notes

Alan discusses his background and where he started washing pots in kitchens from the age of 14

The familial atmosphere and vibe of a kitchen - it escalated!

A trial at a Michelin star restaurant, tough, hard work, no fun - it was all about excellence.

What is the progression from pot washer to chef

Culinary biomechanics!

Diligent creativity is a rare quality but important for a Michelin chef

Alan discusses his vision of excellence

Alan discusses his ideas of non competition & everyone being a winner!

What does Alan define as excellence?

The vagaries surrounding gaining a Michelin star

Alan realised he was unemployable

Utter focus on perfection and then falling out of love with cooking

Michelin star or nothing Food that is fit for athlete and fit for purpose

Developing online nutritional content for the athlete

Links

Follow Alan on Twitter https://twitter.com/AlanMurchison

And on instagram https://www.instagram.com/performance.chef/

And his website is http://www.performancechef.com/

Steve Ingham on Twitter www.twitter.com/ingham_steve

Supporting Champions on;

Twitter www.twitter.com/support_champs

Linkedin, www.linkedin.com/company/supporting-champions

Instagram, https://www.instagram.com/supportingchampions

If you’re ambitious to work in sports performance, and you realise that there’s no golden ticket to the chocolate factory – that you have to learn and develop and build a network of collaborators to get there – then sign up for our Graduate Membership today – go to http://supportingchampions.co.uk/membership/ and enrol. We’ll look forward to connecting with you there.

If you’re looking for some coaching support or some virtual team development help to support you to get to the next level in work, life or sport then take a look at https://supportingchampions.co.uk/coaching-mentoring/

or drop us a note at [email protected] then you can sign up for a free consultation to explore which package is right for you.

This week I spoke to Dan Cable. Dan is a Professor Organisational Behaviour at London Business School specialising in research and teaching focus on change, organisational culture, leadership mindset. Dan has a new book out called Exceptional, which I must admit was my favourite read of 2020. You might assume from the title and from Dan’s background that the book is about aspiring, goals, striving higher - which I admit was why I got in touch with Dan to speak to him. But the book is so much more than that, for starters Dan begins by sharing his experience of fighting and overcoming cancer, how this propelled him to ask more fundamental questions about his existence and how we can all back ourselves, building on what we have experienced, recognise our inner strengths rather giving ourselves a hard time.

I loved this conversation and I hope it is just the tonic for starting off 2021. Dan is so full of energy, enthusiasm, wisdom and knowledge about how we can all flourish.

Notes

Dan discusses his motivation behind writing the book

Post traumatic growth and the harsh insight that something like cancer can give you

Life highlight reels

Being energised, self efficacy and being noticed

Re-humanising the workforce

Meta processing

The stories we tell ourselves about who we are have a way of coming true

The interrelated structure of reality

Links

Give Dan a follow in Twitter

https://twitter.com/DanCable1

Dan’s website where you’ll find details about his book.

http://dan-cable.com/

Steve Ingham on Twitter www.twitter.com/ingham_steve

Supporting Champions on;

Twitter www.twitter.com/support_champs

Linkedin, www.linkedin.com/company/supporting-champions

Instagram, https://www.instagram.com/supportingchampions

If you’re ambitious to work in sports performance, and you realise that there’s no golden ticket to the chocolate factory – that you have to learn and develop and build a network of collaborators to get there – then sign up for our Graduate Membership today – go to http://supportingchampions.co.uk/membership/ and enrol. We’ll look forward to connecting with you there.

If you’re looking for some coaching support or some virtual team development help to support you to get to the next level in work, life or sport then take a look at https://supportingchampions.co.uk/coaching-mentoring/

or drop us a note at [email protected] then you can sign up for a free consultation to explore which package is right for you.

This week I speak with Lizzy Yarnold. Lizzy is double Olympic Champion in that chilled out sporting event Bob Skeleton. Lizzy was spotted through a talent identification scheme, selected to be part of the development team for skeleton racing and rose to competitive on the world stage, World Cup winner and took the Olympic gold in Sochi in 2014.

Lizzy discusses the journey towards that gold, how she was able to channel some of the talents she already had, how she could focus under pressure and take the step to the highest heights in the sport. 

She also discusses burning out, needing to take time out from the grind of the sport to orient herself to what is important to her and so refresh herself to take a different approach to trying to win again in Pyeongchang in 2018, which she did, but with a flurry of physical and mental challenges.

Lizzy is thoughtful, fun, softly spoken, ever recognising the collective contribution of those who supported her to perform - but what's always present is a steal, grit, commitment to being a student of her craft her event, and a fiendish ability to compete.

Show notes

Sharing her experience through the selection process for skeleton via Girls for Gold 

Trying to fit in and get her foot in the door with Skeleton

Lizzy can switch on her competitive focus

The bleakness of training

Lizzy discusses her winning run in Sochi

The support team and how they were paramount to her success

Lizzy discusses her burnout as an athlete

Becoming more than ‘an athlete’

The critical review and ownership of training

Life after skeleton

Links

Lizzy on Twitter https://twitter.com/lizyarnold

Lizzy's website https://lizzyyarnold.com/

Steve Ingham on Twitter www.twitter.com/ingham_steve

Supporting Champions on;

Twitter www.twitter.com/support_champs

Linkedin, www.linkedin.com/company/supporting-champions

Instagram, https://www.instagram.com/supportingchampions

If you’re ambitious to work in sports performance, and you realise that there’s no golden ticket to the chocolate factory – that you have to learn and develop and build a network of collaborators to get there – then sign up for our Graduate Membership today – go to http://supportingchampions.co.uk/membership/ and enrol. We’ll look forward to connecting with you there.

If you’re looking for some coaching support or some virtual team development help to support you to get to the next level in work, life or sport then take a look at https://supportingchampions.co.uk/coaching-mentoring/

or drop us a note at [email protected] then you can sign up for a free consultation to explore which package is right for you.

This week’s guest is Stuart Worden, Principal of the Brit School. The BRIT (British Record Industry Trust) School is a performing arts and technology school in Croydon, South London and free to attend. But this is no ordinary performing arts school. The alumni read like a who’s who of music, dance, film and production;

• Singers - Adele, The Feeling, Leona Lewis, Katie Melua, Jessie J, 

Many more students come through the school who we wouldn’t know, but are the people that set the lighting for concerts or stage shows, write poetry that maybe we haven’t yet read or adapt screen plays that we have yet seen.

So how does a performing arts school support the talent that comes through its doors? How do the school teachers select people to attend? 

In this discussion with Stuart, he shares the values, philosophies, challenges that he and many of the incredibly talented teachers create. What lies at the centre of the discussion that you’ll hear is about environment and how the very sense of a place and what it lives for how it feels - can be a force for the development of incredible performance and people who want to make a difference in this world.

This all against a backdrop of the arts being profoundly undervalued in educational systems around the world and under great threat during the restrictions on gatherings with the coronavirus pandemic.

Stuart has such passion and conviction, his approach seemed to me to be deeply caring about how we should support young people. I found his outlook and insights enriching, as I could feel my worldview being enhanced with every answer he gave. By the end of the discussion I was genuinely enlightened. 

Notes

How well the students have responded to the strange times

Exploring specialisation or exploring the whole creative process

The process of applying to joining the Brit School

Artists fundamentally need to be able to display empathy

The importance of activism

What do the Brit School look for in people?

Working hard and realism

Advocacy and mentoring of students

How non-uniform reduces barriers

Rules and regulations

Alumni such as Tom Holland, Tuwaine Barrett enjoy returning and meeting the current students 

The Alumni of the Brit school and how they still contribute to the school

The destination and results are not as interesting as the journey

Stuart’s ambitions for the Brit School and the future

Links

https://twitter.com/Stuartworden

https://twitter.com/TheBRITSchool

https://www.instagram.com/thebritschool/

Contribute to the school

https://cafdonate.cafonline.org/11242

Steve Ingham on Twitter www.twitter.com/ingham_steve

Supporting Champions on;

Twitter www.twitter.com/support_champs

Linkedin, www.linkedin.com/company/supporting-champions

Instagram, https://www.instagram.com/supportingchampions

If you’re looking for some coaching support or some virtual team development help to support you to get to the next level in work, life or sport then take a look at https://supportingchampions.co.uk/coaching-mentoring/

or drop us a note at [email protected] then you can sign up for a free consultation to explore which package is right for you.

If you’re ambitious to work in sports performance, and you realise that there’s no golden ticket to the chocolate factory – that you have to learn and develop and build a network of collaborators to get there – then sign up for our Graduate Membership today – go to http://supportingchampions.co.uk/membership/ and enrol. We’ll look forward to connecting with you there.

This week’s guest is Professor Mark Williams who has spent his professional career understanding the neural and psychological aspects of acquiring skills and developing expertise. Mark has recently published a fascinating book called “The Best”. The subtitle of the book captures your attention though, “How elite athlete are made”. Now you might starting jumping to conclusions that the book tends towards the nurture side of nature vs nurture, but you’d be mistaken. Mark and his co-author Tim Wigmore weave a narrative from the social, economic, environmental and family factors that contribute to success. And in this discussion I explore many of these concepts but ask Mark given that we have a certain set of cards dealt to us, what can we do as athletes, coaches, parents and supporting members of the cast to enable others to succeed, enable others to grow especially during a disruptive pandemic.

Enjoy the pod.

Notes

Does Mark constantly analyse performance and expertise?

What is expertise?

Sibling advantage

Maintaining an optimal learning environment in lockdown

Using time in lockdown wisely to hone our weaknesses

The differences between performance and learning, variations in briefing levels of challenge and reflection

Helicopter parenting

How to enable athletes to live a life well outside of sport

Personal effectiveness and developing successful teams

The joint curation of group rules, norms and behaviours, enables the agreed consequences of breaking the group agreements

Links

Take a look at Mark’s new book, ‘The best; How elite athletes are made’.

https://www.markwilliamssportsscience.com/

Steve Ingham on Twitter www.twitter.com/ingham_steve

Supporting Champions on;

Twitter www.twitter.com/support_champs

Linkedin, www.linkedin.com/company/supporting-champions

Instagram, https://www.instagram.com/supportingchampions

If you’re ambitious to work in sports performance, and you realise that there’s no golden ticket to the chocolate factory – that you have to learn and develop and build a network of collaborators to get there – then sign up for our Graduate Membership today – go to http://supportingchampions.co.uk/membership/ and enrol. We’ll look forward to connecting with you there.

If you’re looking for some coaching support or some virtual team development help to support you to get to the next level in work, life or sport then take a look at https://supportingchampions.co.uk/coaching-mentoring/

or drop us a note at [email protected] then you can sign up for a free consultation to explore which package is right for you.