The Physical Performance Show

In this week's expert edition we feature Oli Williamson, Senior Physiotherapist for British Triathlon and the English Institute of Sport. He shares around all things navigating triathlon and endurance sports injuries. Oli Williamson is based out of the Brownlee Triathlon Centre in Leeds University. He also consults privately from within the Manchester Institute of High Performance and Oli's work with British Triathlon which has coincided with working with literally the planet's best triathletes.

During this expert edition, Part One of navigating triathlon and endurance sports injuries, Oli reveals around the key overarching goal for any endurance athlete in order to achieve their physical best and how health professionals can assist in achieving that overall objective. Oli shares some fantastic insights around common swim, bike and run injuries. Injuries discussed include the pesky proximal hamstring tendon troubles, so many runners and triathletes/cyclists who may experience these issues will takeaway gold nuggets with how to approach this injury, kneecap pain for both cyclists and runners, swimming related injuries and of course, the common running injury involving bone stress.

We are excited to put the spotlight on the Science of Recovery with this upcoming Livestream event on 24th October 2020 with Dr Shona Halson.

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During this episode, Shona Halson will share around this concept of periodising your recovery, when to include recovery and when not. Shona will also explore the role that belief plays when it comes to recovery modalities and agents. And of course, this is Associate Professor Shona Halsons' return visit to The Physical Performance Show having been one of our most popular expert additions to date. So if you have missed Episode 190 featuring Shona then be sure to jump back after this episode with your pen and paper for the many learnings that Shona shared during Episode 190.

By way of bio Shona is currently an associate professor of the School of Behavioural and Health Sciences at the Australian Catholic University. Prior to Shona's current role, Shona spent 15 years in the capacity as a Senior Physiologist at the Australian Institute of Sport, and also fulfill the role of the director of The Australian Olympic Committees Recovery Centre across three consecutive Olympic Games 2008, 2012 and20 16. Shona has a PhD in exercise physiology looking at the fatigue in cyclists as well in excess of 100 peer reviewed publications across athlete recovery, sleep fatigue and travel to her academic name, consults to some of the planet's biggest organizations and leading sports teams including Nike, and prior featured guest of the show best-selling author Christie Ashwanden, author of "Good to Go" reference Shona as perhaps the world's leading expert on recovery.

We are excited to put the spotlight on the Science of Recovery with this upcoming Livestream event on 24th October 2020 with Dr Shona Halson.

If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes.

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On this episode you'll hear Adharanand touch on the history of ultra trail running with historical strange pursuit of pedestrianism, issue some very practical key learnings around how to descend or run down hill on trails, the importance of hydration and nutrition and fuelling ultra running pursuits and you'll hear Adharanand reference some stories from "The Rise of the Ultra Runners" including the full array of East Africans attempting the rigors of the ultra trail running world.

By way of bio "Running with the Kenyans" released in 2012, was the Sunday Times Sports Book of the Year. It was also shortlisted for the William Hill sports Book Award. The topic of this conversation The Rise of the Ultra Runners released in 2019, was also shortlisted for the William Hill's sports Book Award. In addition to authoring books, Adharanand is an avid runner himself a very handy runner with numerous sub three hour marathons to his name, Adharanand is a well respected journalist for The Guardian and also writing regularly for the Financial Times, The Daily Telegraph, Runner's World Men's Health and many others.

We are excited to put the spotlight on the Science of Recovery with this upcoming Livestream event on 24th October 2020 with Dr Shona Halson.

If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes.

Jump over to POGO Physio - www.pogophysio.com.au for more details

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On this featured performer episode we feature 2018 Commonwealth Games race walk 20km champion Aussie, Jemima Montag who shares her highs, lows and learnings by consolidating her experiences to date as an elite athlete into takeaway learnings for us as listeners.

During this conversation, Jemima shares around the important role of an athlete's psychology in executing come race day, why keeping training fun and casual is so key as a junior. Jemima candidly shares the hard lessons that she learned around why fuelling must match the work being performed and how for Jemima doubling the training workload as a junior transitioning into the senior ranks whilst having the caloric intake created a performance void.

Of course there's the highest lows and many learnings and Jemima issues a fantastic physical challenge for the week. You'll hear Jemima reference fellow featured experts and featured performers of the physical performance shows archives which is a great example of how the learnings from the show are impacting athletes of all levels, recreational through to professional as we all strive for the one common goal to perform at our physical best.

We are excited to put the spotlight on the Science of Recovery with this upcoming Livestream event on 24th October 2020 with Dr Shona Halson.

If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes.

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Louis is the head coach of the Dutch Triathlon Federation where he coaches the National Dutch team and also some of the world's best triathletes including former featured guest Richard Murray of South Africa and Rachel Klamer of the Netherlands. Louis' expertise is regularly sought out in assisting with the planet's best runners, including Kenenisa Bekele.

Louis bio also includes having been the former performance manager for UCI Professional Cycling Dutch team. Individually Louis currently coaches world class cyclists including Robert Gesink, Team Jumbo–Visma currently completing the 2020 Tour de France, another star athlete from Louise coaching ranks includes female cycling sensation Annemiek van Vleuten two times world cycling Time Trial champion and former road world champion.

On this Coach's Corner Louis shares some fantastic concepts including; Why making mistakes can be valuable and useful in our athletic development, the key ingredients of a good coaching / athlete relationship, the prescription of exercise and work and why there's so much merit as Louis outlines in prescribing the feeling, the perception of effort verse relying purely on objective data such as pace or watts for example, there is some terrific tips that Louis shares around tapering and why the key ingredient is ensuring that the athlete feels good, and he's happy.

We are excited to put the spotlight on the Science of Recovery with this upcoming Livestream event on 24th October 2020 with Dr Shona Halson.

If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes.

Jump over to POGO Physio - www.pogophysio.com.au for more details

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Over the years, there have been many mixed messages from drinking to thirst to avoiding dehydration at all costs through to making sure we are not too over hydrated and risking the ill effects of Hyponatremia. So how do we make sense of hydration science? That is our focus for this expert edition with Andy Blow sports scientist and founder of Precision Hydration.

Andy blow is the founder of Precision Hydration, a sports scientist who has co authored a number of scientific studies and books and he's worked at the elite level of performance throughout his career, including enjoying the role as team sport scientist for the Benetton and Renault Formula One racing teams and ongoing work with the Porsche Human Performance Centre. In addition, Andy himself is an accomplished triathlete having won an XTERRA World Title and boasting numerous top 10 Iron Man and 70.3 finishes to his former triathlon racing resume. Here is my conversation on all things hydration science with Andy blow.

Andy explores the history around hydration for performance. Drinking to thirst versus drinking to a schedule, what to do before we exercise, special considerations for hot environmental conditions, hydration needs relating to the length of an event sub 60 minutes right up to nine to 10 hours plus and the importance of understanding our own sweat rate and sweat concentration in trying to best look after our own hydration needs and therefore performance.

We are excited to put the spotlight on the Science of Recovery with this upcoming Livestream event on 24th October 2020 with Dr Shona Halson.

If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes.

Jump over to POGO Physio - www.pogophysio.com.au for more details

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On this episode, we feature Rian Doris who is the co founder and the Chief Operating Officer at the Flow Research collective, an organisation he co founded along with New York Times bestselling author of "Stealing Fire and the Rise of Superman", Steven Kotler.

Rian holds an Honours in philosophy from the Trinity College, Dublin and is currently working through a Master's in Applied Neuroscience from King's College in London. Rian has led research initiatives with Imperial College London, UCLA, Deloitte and has worked with multiple Fortune 100 companies implementing peak performance strategies in a consulting capacity. Rian has also led research across a number of research initiatives with Dr Dan Siegel, Professor of Psychiatry at UCLA, along with research initiatives across the Imperial College of London, the University of Southern California, the University of Zurich, and Claremont Graduate University, and with the listenership of this show being made up of people performing and seeking their best performance.

During this episode, Rian shares around this concept of flow. We've all heard of it, but what does it actually mean? And is it possible to manipulate our environment to boost the likelihood of entering into that magical flow state. Rian shares around the characteristics of non ordinary states of consciousness, the concept of flow triggers, the neurobiology, neuro chemistry and neuro physiologically of what's happening when we are in a flow state, and why researchers have suggested that a 4% difference between challenge and skills is optimal for producing flow.

We are excited to put the spotlight on the Science of Recovery with this upcoming Livestream event on 24th October 2020 with Dr Shona Halson.

If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes.

Jump over to POGO Physio - www.pogophysio.com.au for more details

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On this episode, we discuss with Dr Margo Mountjoy all about RED-S (Relative Energy Deficiency in Sports). Now the consequences of an athlete being in this state can include not only performance detriments but also health side effects.

In 2014, the International Olympic Committee led by today's featured expert Dr Margo Mountjoy, published a consensus statement entitled "Beyond the female athlete triad relative energy deficiency in sport", and this paper explored the syndrome of RED-S being impaired physiology caused by relative energy deficiency resulting impairments was stated to include effects on metabolic right menstrual function, bone health, immunity, protein synthesis and cardiovascular health with the key driving factor of this syndrome relative energy deficiency in sport being low energy availability.

During this episode Dr Margo Mountjoy shares around the origins of coining the phrase relative energy efficiency in sport as she worked with the IOC medical committee, we explore the signs and symptoms of RED-S for athletes. Dr Mountjoy outlines the incidence and prevalence of relative energy deficiency in sport amongst endurance athletes and athletes in general and the prevalence has been reported to be up to 60% amongst athletes in endurance events. Dr Mountjoy outlines how to screen for RED-S, the treatment of RED-S once it's been identified, how to lose weight and stay in energy balance, returning to sport post pregnancy and of course there's the issuing of this week's physical challenge as well.

We are excited to put the spotlight on the Science of Recovery with this upcoming Livestream event on 24th October 2020 with Dr Shona Halson.

If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes.

Jump over to POGO Physio - www.pogophysio.com.au for more details

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On this episode, Associate Professor Patrick Wilson PhD covers the often unsexy but so necessary world of how to navigate our athletes gut. Patrick recently authored a wonderful book that I feel has a place in every athlete's library, The Athletes Gut: the inside science of digestion, nutrition and stomach distress.

In this expert edition, Patrick explores gut physiology, gut anatomy, the remarkable trainability of our gut, gut issues and symptoms, what goes wrong and why, the influence of psychology of the athlete on gut function, hydration, fuelling to ensure energy requirements are met and the consequences of being low on energy availability, hydro gel technology with regards to carbohydrate absorption, FODMAPs, salt/sodium loading and ingestion while training and racing and so much more.

Patrick is an assistant professor of exercise science and directs the human performance laboratory at the Old Dominion University. He earned his PhD in exercise physiology from the University of Minnesota and completed postdoctoral training in sports nutrition at the University of Nebraska, Lincoln. Patrick has authored more than 40 scientific articles that span the disciplines of exercise science, sports nutrition, and health.

We are excited to put the spotlight on the Science of Recovery with this upcoming Livestream event on 24th October 2020 with Dr Shona Halson.

If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes.

Jump over to POGO Physio - www.pogophysio.com.au for more details

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Please direct any questions, comments, and feedback to the above social media handles.

During this episode we feature Catriona Bisset who will share around her highs, lows and many learnings from her career to date. Catriona shares around dealing with athlete pressures, navigating this difficult time that we all find ourselves in, working through an eating disorder as an adolescent athlete, which ultimately combined with the pressures she was dealing with led to a 10 year hiatus from the sport. Upon her return, Catriona became the 2019 Australian 800m champion.

Catriona shares around the concept of being the CEO of our own bodies, the importance of strength and conditioning for both performance optimisation and also injury prevention and rehabilitation, overcoming pre racing anxieties, switching our minds off when we race, the concept of treating our bodies with kindness. And of course, Catriona survived the physical performance round and issues a fantastic physical challenge for the week.

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If you enjoyed this episode of The Physical Performance Show please hit SUBSCRIBE for to ensure you are one of the first to future episodes.

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