Join the Discourse

A small monthly donation gets you access to Discourse, our VIP community that informs these Spotlights, and exponentially adds value to your experience! If you want to support, and learn, you can donate here

Show notes

This week on The Spotlight, we put big claims, bold performances, and comeback stories under the microscope.

In Discourse Digest (00:00), we discuss why Beatrice Chebet’s near-world record 5000m is not a miss, just a delay. Then we shift to the French Open, where Carlos Alcaraz outlasted Jannik Sinner in a classic. Gareth asks whether Sinner’s loss might be exactly what tennis (and Sinner) needed, and how their rivalry and reputations will shape the sport’s next era.

Listener Lens (15:50) features a question from listener Simon, returning from an injury-enforced layoff. Ross offers guidance on regaining lost fitness, why retraining happens faster than we think (the 1:2 rule of thumb), and why doing less will eventually give you the right to do more.

Center Stage (22:34) is all about carbs, fat, and fuel—sparked by a tweet from Prof Tim Noakes after the Comrades Marathon. Having watched the race, Noakes claimed that “not a single lead athlete tried to ingest 90–120g/hour of carbohydrates,” and that they “know they don't need carbs to win Comrades” because “fat can provide essentially all the required energy.” We put those claims under the Spotlight, and checked with the elites. Turns out, they were targeting exactly those carb intakes. We explore the science and discover a huge capacity to increase fat oxidation as a function of diet, training and exercise intensity. But that doesn't mean carbs don’t matter - we dig into evidence that carbs improve performance, delay fatigue, and enhance recovery. The real problem? Extremes. Whether it’s high carb or no carb, just because you can doesn’t mean you should.

And finally (53:44)—Padel and Pickleball are booming. Why are they so popular, and will they dethrone tennis as the world’s favourite racket sport?

Links

• The article Gareth discusses about Sinner's loss being a win for tennis
• Example of a study where retraining restores strength to pre-detraining levels in half the time taken to lose them (note this is a study on strength, but the principle remains)
• Our Podcast interview with Louise Burke, where she explains everything you need to know about fats and carbs, and why fat underperforms as a fuel
• The Podlogar study discussed on the show, where we don't burn all the ingested carbohydrates
• Burke's race walker study, with fat oxidation rates three times higher after fat adaptation, but with reduced economy and impaired performance benefits
• Volek's study on fat adapted distance runners, also showing huge fat oxidation capacity

Hosted on Acast. See acast.com/privacy for more information.

The science of recovery is more complex than you may think. When do you know you have recovered? What does recovery look like? How much do you need to recover? Mike and Ross delve into the subject to discuss the physiology of recovery, the most effective researched recovery methods, what science reveals about the numerous recovery products on the market, and how to utilise the right recovery protocol to enhance performance, long-term motivation and overall ability.

Links

• Systematic review on Recovery strategies in Endurance athletes
• Another review on recovery, which provided us with our very academic definition of recovery! 
• Research paper showing that anti-inflammatories inhibit the adaptation to strength training
• A systematic review on tart-cherry juice and its effects on recovery

Join Discourse

Discourse hosts The Real Science of Sport's VIP community, where like minded listeners gather and share their thoughts, opinions, discoveries and insights. If you want to be part of that, you can become a Patron of the Podcast here, make a monthly pledge, and the VIP room will be yours to explore! It won't cost you even 2% of what the Enhanced Games are charging, and our advice actually works, and is safe!

Hosted on Acast. See acast.com/privacy for more information.

Join Discourse

The Spotlight is inspired and informed by our Discourse community. If you want to be part of that, sharing insights and inspiration with listeners, you can become a Patron of the Podcast here, make a monthly pledge, and the VIP room is yours to explore! It won't cost you even 2% of what the Enhanced Games are charging, and our advice actually works, and is safe!

Show notes

At 1:09. In the Discourse Digest news roundup, Gareth and Ross tackle three stories where science and policy collide. First up, the Enhanced Games’ latest scheme—inviting people to pay $399/month for performance-enhancing drug guidance under the guise of anti-aging and health. Then, a look at World Boxing’s new sex screening policy for the women’s category: what the language really means, why it matters, and how sport might manage it. Finally, a compromise attempt in California where extra medals are awarded to navigate the inclusion of trans-identified males in girls’ sport—Gareth and Ross explore what’s gained and lost in that trade-off

At 25:39. A new Listener Lens feature this week comes from Discourse member Tony, who asks: how should you judge your warm-up before a race? Ross and Gareth explore what a warm-up really prepares—neuromuscular readiness, not just heart rate—and share insights from fellow Discourse members who’ve fine-tuned their routines

At 33:35. And Finally (not quite today!), British ultra runner William Goodge is under fire after suspicious data emerged from his trans-Australia record attempt. Ross recalls a similar case he investigated, and the duo asks: why, in an age of abundant tracking tech, are we still debating whether these runs really happened?

At 42:58. This week’s Center Stage belongs to one of the most dramatic finales in recent Grand Tour history. Simon Yates won the Giro d’Italia with a stunning final mountain stage raid—equal parts science, strategy, and surprise. Mike and Ross unpack the physiology and tactics behind Yates’ triumph: Did del Toro and Carapaz concede the maglia rosa because they hit their physiological limits, or were they undone by tactical missteps and pacing errors? And what about Wout van Aert, the satellite rider whose power and presence may have changed the race’s outcome? From record-breaking efforts to tactical stalemates, we break down the science that decided the Giro

Links

• Nick Harris on the Enhanced Games deal
• World Boxing announce the sex screening policy
• Tony's question about Warmup HR, as discussed in Listener Lens (Discourse members only)
• Story of Rob Young's questioned ultra performance, with a link to the report I co-wrote on it
• Analysis of Yates' record performance on the Finestere
• Derek Gee's Strava file

Hosted on Acast. See acast.com/privacy for more information.

Join Discourse

Gareth Davies, Mayor of The Real Science of Sport, is ready to welcome you as a citizen of our VIP community! To join the conversation, make a monthly pledge at Patreon.com and get access to the shared expertise and passion of fellow listeners

Show notes

In this week’s Spotlight, we tackle an intriguing training question from a listener in our Discourse community: do short surges during easy or moderate training days undermine the training benefit? To explore this, we look to the current Giro d’Italia, where Richard Carapaz and rising star Isaac del Toro offer real-world examples of how intensity, even in brief bursts, may create a significant physiological cost. While small deviations from planned intensity are not only acceptable but often necessary, trouble arises when these efforts become too frequent or too intense. We introduce the concept of a physiological budget, and how consistent overspending can lead to a kind of training “bankruptcy,” where the cost outweighs the benefit. We break down how it's the intensity that exponentially increases physiological stress, and how to manage that cost wisely in your own training.

Then we shift gears to rugby, where the red card rule is about to undergo a significant transformation. Under the new law, a team will no longer play with 14 players for the rest of the match—after 20 minutes, they can bring on a replacement. In response to split opinion in the Rugby community, Gareth asks: “What’s the big deal?”. Ross explains why this change has divided the sport, delving into the broader context of concussion prevention, and how sanction was meant to carry the message for behaviour change. Ross shares insights from his newly published paper showing that women are concussed in the same way as men, adding a crucial layer to the ongoing head injury debate.

In our news wrap, we stay on safety, where the NFL has decided not to ban the controversial "tush push". We examine how that decision parallels rugby’s own risk-management principles. Beatrice Chebet ran the second-fastest 3000m in history last week, putting herself onto a controversial list of Chinese names who had appeared to move that World Record out of reach. Ross offers a prediction that it's a matter of time before the WR falls to Chebet (along with others).

And the Enhanced Games claim a “world record” performance of its own, leading us to again discuss the ethics, science, and inevitable sales pitch driving the campaign, and why giving oxygen to the now transparent anti-aging commercial objectives of the Games may not be a good idea.

Links

• The question that inspired our Training Zone discussion - for Discourse members only
• Ross' recent paper on the risk of head injuries in elite women rugby players
• The NFL does not ban the 'tush push'. For now
• Article by Julian Savulescu on why doping should be allowed (an oldie!)

Hosted on Acast. See acast.com/privacy for more information.

The Cocodona 250-mile (402 km) trail run is one of the toughest endurance challenges in the world, as athletes battle the extreme distance, sleep deprivation, nutritional challenges, muddy trails and 12,500 m of elevation. Trail legend Ryan Sandes finished second in 2025 and talks to host Mike Finch and guest co-host Sean Robson about his motivation for competing, his training regimen and his own experience competing in this extreme challenge.

NOTES:

Check out more on the Cocodona 250 HERE

Hosted on Acast. See acast.com/privacy for more information.

Join Discourse

Nutrition tips, training insight, performance debates, sports opinions — if you’re into it, we’re talking about it. Become part of the “Science of Sport” Discourse community via Patreon.

Show notes

This week on Spotlight, we take a tour through some of the big stories in sport and sports science right now—from race tactics and concussion protocols to doping ethics, expert credibility, and how we identify and develop talent.

We start with a lively discussion on the Giro d’Italia and that gravel stage. Was it thrilling unpredictability—or dangerous chaos? As the General Classification gets a dramatic shake-up, we debate whether the pursuit of entertainment justifies what some see as random, unfair risk and compromised race integrity. Do stages like this belong in a Grand Tour, or are they an unwelcome injection of chance into a sport built on precision and control?

From there, we shift to cycling’s ongoing concussion challenges. Jonas Vingegaard’s recent comments compel questions about whether current policies do enough to manage brain injuries. Despite a policy that asks multiple people in the race to identify possible cases, the sport appears to be struggling to accurately identify who gets tested, when and how. Are critical medical decisions still slipping through the cracks because the wrong people, with misaligned incentives, are being asked to make them under pressure?

Then it’s time for our first featured topic: the evolution of the Enhanced Games. With swimmer James Magnussen chasing a chemically-aided world record and a million-dollar prize, we unpack the ethical and medical dangers of performance enhancement. What are the risks—for athlete health, for fairness, and for the messages it sends to the next generation?

Next, we ask: How do you know who to trust? In an age of slick communication and pseudo-expertise, we explore the credibility of experts, and discover why true experts often sound less confident, not more. Ross explains how confidence can be a red flag, and why uncertainty and nuance are often markers of real scientific thinking.

Finally, we dive into the messy reality of Talent ID. Ross explains four common errors—especially the “ghosts” created when resource-strained systems make early, high-stakes decisions that can harm both performance and people.

We close with a brief segment on doping in Ironman, and why the “contaminated meat” excuse likely doesn’t hold up—though science says it’s not entirely impossible.

Links

• Vingegaard on his concussion omission
• The UCI Concussion Policy that identifies all the right people to call for tests, but that frequently seems not to achieve this
• David Epstein's recent article on fact checking and the illusion of expertise
• One example of the research studies used to sell BPC157, despite being in rats and showing nothing of the sort of promises companies make

Hosted on Acast. See acast.com/privacy for more information.

Become a Discourse member

Enjoy the pod? Support us with a small monthly donation on Patreon and unlock access to our exclusive Discourse community—deep dives, hot takes, and smarter sport talk await!

In this week’s Spotlight, we dive into the science behind an eye-watering nutrition number: 200 grams of carbohydrate per hour. That’s what elite Ironman Cameron Wurf reportedly consumed during a record-breaking bike leg in Texas. But does the body actually use it all—or is there a ceiling to sugar oxidation? Ross and Gareth break down a recent study comparing 120g and 90g per hour in trained cyclists, revealing how much of that fuel actually gets burned, and whether it has the purported effects on fuel use during exercise. Before we hit the carb overload, we’ve got a mix of big stories from across the sporting world:

🎾 IV drips and bans in tennis – Australian pro Max Purcell has been hit with an 18-month doping ban for intravenous vitamin infusions. We unpack the rules, his case and discover some other athletes who have fallen foul of the IV rule

🏏 Cannabis and cricket – South Africa’s Kagiso Rabada served a one month suspension for a ‘recreational drug’. We revisit the criteria WADA uses to ban substances and ask: should cannabis really be on the list?

🏃‍♂️ The teen sprint takeover – A 17-year-old ran a wind-assisted 9.92s, with two ninth-graders just behind him, breaking 10.2s. They join Gout Gout as teen phenoms with bright futures

🔬 Publish, perish—or post? – We reflect on a growing reality in science: if researchers aren't visible and able to communicate beyond journals, they risk irrelevance. Is it now “share or disappear”?

Show notes

• The long detailed piece by Ben Rothenberg on the Max Purcell doping ban
• Ryan Lochte got done for the same offence, no investigation needed - he served himself up on an Instagram post!
• A Newsweek article, published after Sha'Carri Richardson's cannabis ban, on how the drug came to be on the WADA list
• Interesting piece on Gout Gout's coach, Di Sheppard
• Article on Cam Wurf's Ironman fuelling strategy that kicked off today's main topic
• WADA's scientists defend cannabis' presence on the banned list
• Recent review showing no performance enhancing effects of cannabis
• The Podlogar article comparing 90 to 120 g/h that we discuss

Hosted on Acast. See acast.com/privacy for more information.

Join The Discourse Community

If you enjoy the podcast, you’ll love our Discourse community. Become a member of “The Science of Sport” community by joining with a small monthly pledge on Patreon — and be part of the conversation behind the conversation.

Show notes

In this week’s Spotlight, we open with a brisk roundup of major stories from the world of sport and policy. We look at new developments following the UK Supreme Court ruling on the Equality Act, including the first tangible policy response. We also revisit the resolution of the tragic ice hockey case involving manslaughter charges, and World Athletics’ announcement of its “Ultimate Championship” event—an innovative idea, but not without flaws. Gareth raises some pointed criticisms about the competition format and the puzzling exclusion of key athletics disciplines.

Next, we talk talent. The NFL Draft always offers a window into the world’s most elaborate selection process—but also its inefficiencies. We reflect on how early selection often produces more busts than brilliance, yet remains largely unchanged due to structural inertia. A 14-year-old’s blistering 35-ball century in the IPL leads us to discuss a surprising link between cricket scoring and endurance pacing, and how this informs the Duckworth-Lewis-Stern method.

From there, we shift to the core topic of the episode: scientific integrity. Gareth reflects on our recent Spotlight's deep dive into how scientific papers are made, and our most recent feature podcast on the Boston Marathon and Mike's experiences testing Puma's new shoe. The conversation expands into questions of independence in scientific research and evidence, with specific reference to Puma’s bold claim that their new shoe is “the fastest ever", and why that statement is, at best, premature. But we also give credit where it’s due, praising the transparency and almost certain publication of the results of the brand’s testing, as well as the researcher's realism about trust in their lab's research.

And amid it all, Ross shares some personal news—stepping away from his School Academy High Performance and development role, while reflecting on missed opportunities and unrealized HP philosophies.

Links

• The Scottish FA acts to protect women's football
• And the English FA are, apparently, considering it
• The case against ice hockey player Matt Petgrave is dropped
• An analysis of draft picks that shows how high the proportion of "busts" is
• Here's a preprint of the Hoogkamer evaluation of the Puma supershoe - this is not peer-reviewed yet, but I strongly suspect that a peer reviewed version of this is on the horizon
• The best community discussion you'll read on Supershoes, courtesy our Discourse members (Members only access - you know what to do!)

Hosted on Acast. See acast.com/privacy for more information.

In this round-up of the two big spring marathons—Boston and London—Mike and Ross rate the performances of the top athletes while debating whether pacesetters should be used in major marathon events. The team then delve into the ultra-competitive world of shoe tech, where Mike gets to do a running economy test in a pair being touted as the world's fastest running shoes.

SHOW NOTES:

• Results of the testing done by the University of Massachusetts Amherst on Puma's Fast-R 3
• Study on how shoe mass affects running economy
• The study we discussed that shows how a 1.1% improvement in metabolic cost of running translates into a 0.78% improvement in performance
• The original Vaporfly study that got the ball rolling on the 4% benefit, for comparison of methods

Hosted on Acast. See acast.com/privacy for more information.

Join our Discourse Community

The Science of Sport is more than a podcast — it’s a growing community of curious, thoughtful people in sport and sports science. Join our Discourse by pledging on Patreon and tap into the deeper conversations.

Show Notes

Where do scientific papers come from?

In this week’s Spotlight, our main focus is a “birds and bees” conversation of the scientific world. Ross walks Gareth through how a research paper is conceived, conducted, and eventually delivered into the world through publication in scientific journals. We break down what is essential to how a paper fits into the larger sports science puzzle, and share some insider tips for reading research with a critical eye. We explore why the “why” behind a study matters more than most people think—and how every piece of research fits into a much bigger picture. Plus, we dive into the obligations and ethical requirements researchers face, and why transparency, study design, and disclosure are the foundations of real science.

But before we get to that deep dive, we tackle a mix of stories from the world of sport:

🏃‍♀️ A sub-4-minute mile for women?

There’s fresh talk of breaking the barrier—but Ross is sceptical. Is this genuine progress or just another gimmick? We explore what it would mean if it happened, and what will need to be thrown behind the world's best athlete to make it possible.

🚴‍♂️ Durability > sprint capacity?

From Remco’s win over Wout in Brabantse Pijl to takeaways from the Boston Marathon, we examine how this underrated concept—producing a fresh performance while fatigued deeper into a race—plays out in real-world results.

🎾 Doping rules, showers, and sample tampering.

A new controversy in tennis gets us talking about anti-doping protocols, and some of the wildest attempts in history to game the system

It’s science, scepticism, and sport—exactly how we like it.

Links

The two papers we discussed in our "Birds and Bees" section:

• Greg Roe's Rugby paper: Spot the Difference
• Nic Tam's Barefoot running paper: We don't all adapt like the story book said

• The Breaking 4 campaign launches
• Tennis on the defensive about the anti-doping shower policy

Hosted on Acast. See acast.com/privacy for more information.