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Show notes

In this Spotlight, our news roundup begins with a look ahead to the Tokyo World Championships, via a rewind to the Diamond League finals in Zurich. Has Zurich shown the way forward for field events? We unpack whether this model can help the field events and thus sport grow, celebrate new stars and seasoned champions. We discuss how moving the World Championships to the season’s end poses unique challenges for athletes, and stretches the physiological peak many can sustain. We look ahead to epic clashes, where new favourites have emerged and old stars have shown form at just the right time.

From track to turf, we turn to rugby and the doping case of Asenathi Ntlabakanye. The South African prop has been provisionally suspended after a positive test for a substance SA Rugby has said was not performance-enhancing and was medically prescribed. Ross and Gareth explore what this may mean, and the broader grey areas that challenge athlete rights and fairness in sport.

Then in Center Stage (53:34), the Women’s Rugby World Cup takes the spotlight. The tournament is off to a fantastic start, breaking records and continuing its growth. But Ross explains why wide performance gaps between rugby’s juggernauts and minnows could threaten the game’s continued long-term prospects, and how targeted investment will be key to keeping the sport competitive and fair.

In Ross Replies (1:09:42), Stu asks whether women experience head injuries differently from men? Ross explains that the answer is "it depends", a variation of yes and what this means for preventing head injury in women. And Finally (1:18:39), Mike asked for insight on whether children should be taught to tackle when learning rugby, and we discuss why the answer is a cautious, and qualified "yes", with some evidence and a cautionary tale about how the speed with which we introduce risk is the key.

Links

• Story on Ntlabakanye's doping positive and SARU's statement
• The NCAA team that lost a title because of caffeine
• As discussed re the NCAA, the London Marathon death attributed to a stimulant in a weight loss supplement
• Stu's question and discussion about head injury mechanisms in women's rugby: Discourse members only
• Ross' paper describing head injury mechanisms in elite women
• The paper that documents head accelerations in players aged 13 to adult

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Show notes

In today's spotlight, our Discourse Digest looks back at some remarkable track & field performances and how they set up enthralling races in the upcoming Tokyo World Championships. We talk Kipyegon, Tsegay, Chebet, Hodgkinson and Lyles. Tensions between the UCI and cycling teams boiled over with a standoff around rider tracking the latest in the ongoing rider-safety struggles. We discuss how the failure of both sides to compromise and communicate is impacting rider risk.

Risk conversations continue with news that World Boxing will follow athletics' example by screening for sex to protect the integrity of the women's boxing category and the safety of its fighters. Finally, instrumented mouthguards now have an LED light, and we discuss how many are only now becoming aware of this innovation and system for head impact management in Rugby Union.

In Centre Stage (48:17) we turn our attention to doping. Gabby Thomas has called for lifetime bans for coaches whose athletes dope. We explain why it's not quite that simple, legally and philosophically. It's all part of the complexity of the anti-doping landscape, which we explore further with examples of recent doping cases and claims about who bears fault, when bans begin and which performances are tainted.

Listener Lens (1:01:58) involves discussion about heart rate as a guide to training intensity on hot days. Ross explains that we can measure, but not manage our training while our physiology does the necessary in the heat. That becomes a conversation about Zone 2 training in Ross Replies (1:09:47), as listener Niall shares questions about how to incorporate this training intensity into his journey towards fitness and performance.

And finally (1:13:16), Josh asks who you'd put on your Mount Rushmore of athletes? An impossible question, but Gareth and Ross share their thoughts, raising some eyebrows with picks and how they value sporting icons and their legacies.

Links

• Vaughters interview about safety in cycling and the UCI standoff
• World Boxing sex screening article
• Listener Lens on HR in the heat - Discourse members only
• Zone 2 thoughts - the mega thread from our listeners - Discourse only
• Mount Rushmore of sport

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Show notes

Today on Spotlight, the Discourse Digest kicks off with two world records: one still standing after 30 years — Jonathan Edwards’ extraordinary Triple Jump mark — and one set just two days ago by Mondo Duplantis in the Pole Vault, which left us more bored than awed. We also preview the Diamond League’s return, where Faith Kipyegon’s 3000m world record attempt will share the stage with Beatrice Chebet’s move down to the 1500m, a prelude to a fascinating Tokyo clash. We talk about their prospects and physiology, with a view to Kipyegon's commitment to one day moving up to the marathon.

We then turn to rugby, where instrumented mouthguards will light up after major head impacts at the Women’s Rugby World Cup, to trigger off-field head injury assessments. Ross unpacks how the idea emerged as a solution to a problem that affected confidence in the devices, its reception among elite players, and what it could mean for head-injury monitoring.

In Center Stage (29:52), we revisit one of our most debated episodes ever — the Zone 2 training “paradigm shift.” Gareth shares his understanding of the key concepts, and we reflect on which myths we decisively busted, and why confusion may have lingered for some. We ask questions that necessitate deeper exploration, and offer more practical application of what the science says for athletes with varied training and performance goals.

Ross Replies (1:16:17) takes us back to pro cycling, where comments by Marlen Reusser revived discussion about weight loss and performance, revealing that there are concerns even within the pro peloton Gareth and Ross feel that the conversation has been largely positive (and necessary) but the threat remains. The weight conversation also offers the chance to explore how heavier, fixed bike weights might actually curb excessive weight cutting.

And Finally (1:30:18), Fred Kerley’s provisional suspension over whereabouts violations gets the Gareth-and-Ross treatment — and not much sympathy.

Links

• Discourse discussion on Edwards WR
• Kipyegon on the 3000 WR and her marathon future
• Discourse reaction and thoughts on the Zone 2 podcast themes - Members only
• Great Discourse discussion about PFP's weight loss and Reusser's latest thoughts
• Marlen Reusser speaks out about weight loss concerns

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Everyone is talking about Zone 2 training, but few understand the real science behind it. But thanks to a new scientific review, Much Ado About Zone 2: A Narrative Review Assessing The Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population, the real benefits of Zone 2 training are clear - it's not the regime that many believe is the secret to better fitness and improved fat oxidation. The team speak to the co-author of the review, muscle physiologist Prof. Brendon Gurd from the School of Kinesiology and Health Studies at Queen's University in Canada, who explains how the review was done and the conclusions that were reached.

Links

• The narrative review from guest Brendon and his team
• The Meixner study showing how variable Zone 2 is depending on the metrics used to identify it
• The Inglis study discussed briefly on the show, where moderate, heavy, severe and extreme exercise intensities were compared when overall energy expenditure was matched. VO2max increased more with higher intensity training, but not at moderate intensities
• Systematic review of studies comparing exercise at low or moderate to high and sprint intensity on mitochondrial content and capillary growth

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Show notes

This week on the Spotlight, we dive into the latest Discourse Digest, unpacking talking points in the news.

We begin with the Tour de France Femmes, where Pauline Ferrand-Prévot sealed a dominant win, and then her open discussion about intentional weight loss to improve climbing performance sparked wider conversation. Ross and Gareth explore the science and the risks, contrasting PFP’s short-term approach with Demi Vollering’s “health first” philosophy. We learn from other athletes about "body composition periodization" and share some caution, but also recognition, that elite athletes do "go there" for performance.

In track, a new teen sensation has arrived: Cooper Lutkenhaus, just 16, stunned the world with a massive U16 World Record to finish second at the USA 800m trials. He is already the real deal, but that's no guarantee that he's not another star whose flame might flicker. We talk performance trends, hype, and the pitfalls of early stardom.There’s also some heat on the track—of a different kind—as sprinters Noah Lyles and Kenny Bednarek engage in a bit of spicy back-and-forth. Genuine beef or PR play? Either way, it’s getting people talking.

Then we turn to IV drips—vitamin infusions marketed as wellness boosts. Ross and Gareth aren’t buying it, calling out the pseudo-science, health risks, and the doping red flags. We also tackle criticism of World Athletics’ SRY gene screen for eligibility in women's athletics. Ross breaks down what the critic got wrong and why women’s sport deserves constructive criticism and alternative solutions rather than unproductive, false dismissals of proposed solutions. A lively disagreement ensues - let us know your thoughts!

And finally—smelling salts banned in the NFL. Players are upset, but should other sports follow? Tune in for all this and more.

Links

• PFP and Vollering talk about weight, performance and health
• Trent S' paper on body composition periodization - how to do it: short term, controlled and fully aware of the risk factors
• Letsrun recap of the US Trials
• The article critical of the SRY screen. Let us know what you think, constructive or destructive criticism?
• The IV drip discussion on Discourse, for members only (join now!)
• The NFL bans smelling salts (fineprint here - teams can't provide them, players can still use)

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Multiple African Champion, Commonwealth Games medallist, Olympian, multiple Giro Rosa podium finisher and one of the most experienced riders in the women's World Tour, Ashleigh Moolman-Pasio has seen it all. In a pro career that has spanned over 15 years, Moolman Pasio has been a force in virtually every format, from Grand Tours to one-day classics and in e-sports racing, where she was world champion in 2020. In the aftermath of the 2025 Tour de France Femmes avec Zwift, Moolman-Pasio weighs in on the current status of women's cycling, explains how so much has changed in her time on the tour, how Zwift competition is regulated to ensure fairness, why the UCI's rules around bike weights doesnt work for women, how having an holistic approach to rider welfare at pro level will ensure better results and why the Covid pandemic proved to be a blessing for the women's sport.

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Show notes

In this episode of the Real Science of Sport Spotlight, we start with a Discourse Digest that looks back at a men's Tour de France that fizzled out, with tactical inertia exposing the gulf in performance and power to a dominant, ultimately barely challenged winner. We unpack race highlights, where it dwindled, and why the drama never truly arrived. Meanwhile, the Women’s Tour is heating up, despite Demi Vollering’s crash grabbing headlines The GC battle remains alive as tensions rise between rival teams over safety and entitlement.

Concussion is in focus again (22:37), from both cycling and rugby, with Gary Ringrose’s self-withdrawal from Lions selection earning praise. We explore what this means for the culture of player welfare, how common this behaviour actually is, and how instrumented mouthguards could shape the future of concussion management.

In Center Stage (35:46), we revisit our recent episode on fitness and training load, fuelled by great listener questions from our Discourse community. From the impact of life stress to the limitations of single-metric monitoring, we explore the complexity of training management, and why triangulation, not for the first time, is key.

That theme continues in Listener Lens (55:07) with a dive into a fascinating listener question from John: why does heart rate drop when we’re fatigued? The answer lies in the the balance between two parts of our nervous system, and a brain that might not let us activate muscle. This opens up paradoxes around efficiency and fatigue, and how we react to early signs of overtraining.

And Finally (1:05:13), we discuss the hype and hazards of young athletic prodigies, inspired by a 12 year who nearly won a medal at the Swimming World Champs. But cautionary tales about. We end by asking whether 10,000 steps a day is really necessary—or if Gareth’s dad can get by with 7,000? You'll find that...it depends!

Links to stuff we spoke about!

• The war of words between FDJ and Visma after the Vollering crash
• Ellen van Dijk's retirement announcement
• Discourse members only: Discussion about Ringrose concussion, and Ross' discussion about the IMG use for such cases in future
• Here is Discourse Member Gerald's outstanding post on fitness scores and training stress. Originally on Discourse, I've put this in the public, just for everyone's benefit, and as a teaser to see how fab and smart our listeners are! For more of the same, you know what to do!
• 12 year old nearly reaches World Champs podium

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TSS, Relative Effort, Fitness Score... Confused by all the numbers and what they mean? Mike and Prof. Tucker delve into the details of what defines fitness, how it is measured, the factors that influence fitness and how apps like Strava utilise metrics to provide a fitness score. But what do all the numbers mean, and how can we use them to understand our training better, get fit and peak just at the right time for an event?

Discourse

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This week's Spotlight kicks off on the roads of France with a fast-paced Discourse Digest. Remco Evenepoel’s withdrawal sparks a discussion about whether he's fully healthy, or if affected preparation and fuelling challenges might account for his underperformance. Jonas Vingegaard seems to have narrowed one gap to Tadej Pogačar, only to find another expanding on the high-altitude climbs. Ross explains how their previously complementary strengths and weaknesses have evolved into a straight race with, so far, one winner. We also tackle Quinn Simmons’ controversial claims about motorbikes aiding Tim Wellens' stage win—ungracious perhaps, but correct and backed by aerodynamic science.

In Center Stage (29:20), we dive into doping, the media, and trust in sport. Ruth Chepngetich’s diuretic case prompts a wider debate: what are media entitled to ask, and what responsibility do they bear in keeping sport honest? Is asking about doping unfair, or essential? A lively debate on Discourse spills over into the Spotlight!

In Ross Replies (55:56) we take on Discourse member Larkim’s question: should sports equipment be modified for women? From volleyball to athletics, we explore where it already happens, and why more sports might benefit from doing the same. But what do women think, and how should sport consider the sometimes conflicting opinions on this issue?

And Finally (1:07:20) a study of over 5,000 runners reveals that injury risk spikes after a single big jump in distance—not a gradual increase—reshaping how we think about training load.

Links

• Quinn Simmons on motorbikes and Tim Wellens' response
• The Aerodynamic paper on motorbikes and cycling performance
• Article translating the aerodynamic paper for a lay audience
• Discourse members only - discussion about Chepngetich, as featured in Center Stage
• The paper on single session running distance as an injury risk factor

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In this episode, we dive into the intersection of the menstrual cycle and athletic performance—a topic often surrounded by strong opinions but surprisingly limited evidence. Joined by Dr Kelly McNulty, researcher and practitioner, and Sarah Massey, experienced coach, we break down the key phases of the cycle, highlight when ovarian hormone levels rise and fall, and explore the popular theory that certain types of training should align with these hormonal shifts. But does the science actually support that idea?

Together, we take a critical look at the research—what’s known, what’s still unclear, and where the gaps are. More importantly, we focus on practical, athlete-centered approaches: being symptom-led, being "your own scientist", using tracking tools effectively, and how to open the conversation—especially with younger athletes—in a way that empowers and informs.

Whether you're a coach, practitioner, or athlete yourself, this episode offers a grounded and positive perspective on managing training around the menstrual cycle without falling for the hype.

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Links

• One of Kelly's papers that summarizes the literature and shows a trivial impairment during the early follicular phase
• Paper showing that the anabolic response to resistance training is unaffected by menstrual cycle phase
• Kelly's study on symptoms experienced during menstruation and their perceived effects on training and performance
• Researchers raise the bar for studies on the menstrual cycle by calling for measurement, not guesswork
• "No influence of influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training"
• Another of Kelly's papers, this one summarizing the literature on the effect of oral contraceptives on exercise performance
• Developing a tool for ovarian hormone profile classification
• Kelly's educational resource, Period of the Period

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