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Show notes

In a packed edition of Spotlight, we start our Discourse Digest segment with a dive into the men’s 5000m, where non-African athletes have taken control of the rankings and victories so far in 2025. Is this an aberration, or the beginning of a trend in distance running? We discuss what might be shifting in the sport to close the gap.

Next, we explore the phenomenon of athletes switching national allegiance—this time with Jamaican sprinters now competing for Turkey. Ross and Gareth look at historical examples from track, rugby, cricket and football, while defending the right of athletes to make these switches, and the necessity for sport to minimize them. Discussion shifts to the case of a trans cricketer who has claimed “no advantage” based on test results and comparisons to females. Both the science and logic behind the appeal are bluntly rebutted by Ross, who explains how the science is being misused, and that these "data snapshots" actually reveal a mediocre male with advantage rather than a trans athlete without advantage. We also return to youth sport after Gareth flagged eye-catching performances by 10- and 13-year-olds in the UK. While their talent is undeniable, we ask whether early hype might do more harm than good?

In Ross Replies (30:00), Ross has an 'off-week', because listener Ewan Morris' fascinating insights carry the segment. He explained how some young athletes experience an expiratory flow limitation during breathing, because lung growth outpaces airway development, as yet another challenge that adolescent athletes experience in the journey to adulthood.

In Listener Lens (33:51), we respond to Sean's question about muscle cramps in an ultrarunner he coaches. Ross breaks down two theories—electrolytes vs. fatigue-induced failure of neural regulation—and explains why cramp is far more about the nervous system than sodium and magnesium. We also learn the fascinating reasons why pickle juice may work... but not for the reasons people think, and offer suggestions for what Sean might consider adding to the plan.

In Center Stage (53:33), we revisit sports science's replication crisis. Gareth shares his frustration at the sciences, while Ross explores the structural issues behind shaky science, and offers a partial defence of the failures to produce robust science.

And Finally (1:15:16), we look ahead to Faith Kipyegon’s attempt at a sub-four minute mile, which haunted Ross' dreams, and we make our predictions.

Some links

• Distance running shifts: Aberration or a narrowing gap?
• A review exploring the causes of muscle cramps
• Study showing that electrolyte loss is not associated with muscle cramp
• The pickle juice effect

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In this episode, we’re joined by Dr Joe Warne, founder of the Sports Sciences Replication Center (SSRC) and senior author of a landmark new study that should send shockwaves through the world of sports and exercise science. Joe and his team undertook an enormous replication effort—repeating the methods of previously published research to see if the results hold up. The outcome? Just 28% of the studies could be replicated. Even more striking, the effect sizes dropped by an average of 75% when replicated.

This isn’t just a dent in confidence—it’s a crater. Scientific journals are trusted as sources of truth, yet Joe’s work shows that the majority of findings in this field don’t hold water. Perhaps even more concerningly, only 14% of original study authors were willing to share data or collaborate on replications.

We dig into how the SSRC pulled off this monumental study, why so many findings failed to replicate, and what it reveals about the deep structural issues in the field. From academic incentives to publish fast and flashy, to the natural resistance researchers have to being challenged and falsified, we explore how these forces fuel unreliable and unreproducible science.

Finally, we ask the tough question: what should coaches, athletes, and practitioners do when research can't be trusted? Joe shares his candid thoughts on how science must change—and what needs to happen to restore faith in the evidence base.

This is a must-listen conversation on one of the most pressing issues in science today.

Links

• More of Joe - if you join Discourse by making a small monthly pledge here, you can be like the cool kids and hang out with Joe in our VIP Community!
• Meta analysis in Strength and conditioning
• A webinar Joe Warne did on these issues

The three replication papers:

• The proposal that outlines the selection of papers in more detail
• The 28% paper that outlines the findings
• Reflections from Joe and some of the team on the process and findings

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Show notes

This week in Spotlight, we kick of with a Discourse Digest exploring the UCI's equipment rules — most notably, 40cm minimum handlebar width. It may seem like a technical tweak, but the implications are significant: many female cyclists will now have to widen their bars to comply, sparking criticism that the rule is not only arbitrary but discriminates against women. We dig into what it says about decision-making at the UCI, and how governance in the sport appears to be crying out for systematic, deliberate and openly communicated processes.

In Listener Lens (11:56), we tackle a great Discourse question from Liam, a coach working with a 13-year-old female runner whose progress has stalled. We explore why this happens to young athletes, especially girls, and how the short-term incentives we create in youth sports cause challenges for the most well-intentioned coaches and parents. It’s a conversation about patience, perspective, and reframing our expectations to accept that sporting development is very rarely linear.

Then, in a new Ross Replies segment (29:20), a question from Nicol on how the body switches from fat to carbs during exercise opens the door to a deep dive into metabolic regulation. We break down what controls fuel selection during exercise, and why a new paradigm has emerged: instead of trying to promote fat oxidation to spare carbohydrates, elite athletes are now trying to minimize it. Why? To enhance performance by maximizing oxidation efficiency with carbs.

In Center Stage 51:57), we discuss some of the tech details that have emerged in support of Faith Kipyegon’s sub-4:00 mile attempt, and wonder what the quiet collapse of the Grand Slam Track series means for the sport? And finally (64:54) Gareth notes that Mondo Duplantis' pole vault dominance shows no signs of abating, leading us to wonder why some dominance is lauded, while others are doubted, and to reflect on huge sporting mismatches.

Links

• Article on the UCI's handlebar decision
• Paper from Norway comparing how boys and girls improve in athletic events during the teenage years
• The article that shows how rare it is to be top 100 ranked at 18, 20 and as an adult, and that most successful adults aren't at the same level as juniors
• Article covering fundamentals of adolescent development and its implications for sport
• How the body shifts from fat to carbs (Discourse member access only)
• Sean Ingle described some of the tech Nike is putting into the sub-4 mile attempt

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Most sport takes place outdoors, and with growing concerns around sun exposure, active people are at a higher risk of developing skin cancer than most. Dr Dagmar Whitaker, vice president of the World Melanoma Society and one of the leading authorities on the subject, breaks down the current trends, explains which countries present a higher risk, the most effective ways to prevent skin cancer (hint: you smear it on from a young age!) and the breakthrough treatments that are not yet available. Whitaker is also president of the Melanoma Society South Africa and Immediate Past President of the Dermatological Society South Africa

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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

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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

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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

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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!)

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