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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
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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.
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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
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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!
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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?
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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
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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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In this emergency bonus episode, Ross reacts to the bombshell news: Kenya's Ruth Chepng’etich, who stunned the world with her record-breaking marathon in Chicago last year, has been provisionally suspended by the Athletics Integrity Unit after testing positive for a banned diuretic in March. The performance shocked the running community at the time — questions and doubts sparked a parliamentary inquiry in Kenya after a journalist’s pointed question at the press conference. We even released a podcast titled “Too Good To Be True?” analyzing the run.
Now, that skepticism feels vindicated. Ross breaks down why the doubts were justified despite the usual defenses ("she's always been talented", "she worked hard"). He explains what a diuretic does, why this kind of doping bust leaves him cold and underwhelmed, and how it fits a familiar pattern in elite sport. We also explore the shadowy roles of agents and coaches — and ask why it's always the athlete left holding the bag?
Finally, Ross reflects on the cycle of hope, hype, and heartbreak that defines modern sport — from the marathon course to the Tour de France, can we trust what we see? Why should we, when the characters and incentives remain the same? Same script, different stage.
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In a packed episode of Spotlight, we kick off with a Discourse Digest that begins on the grass of Wimbledon, where Jannik Sinner and a dominant Iga Świątek took home the titles. Then it’s to the rugby fields of South Africa, where the Springboks—led by the ever-innovative Rassie Erasmus—have once again found a tactical edge. But is it genius strategy or a rule-bending loophole?
In Center Stage (17:10), the Tour de France is in focus. Jonas Vingegaard's muscle has matched Pogacar on short, punchy climbs, but can he hold his own as the race hits the high mountains? We also break down Remco Evenepoel’s pre-race cooling technique - placing hands and forearms in ice water - to explore what the science says about its effectiveness. Plus, we revisit the ongoing issue of concussions in cycling to explain the paradigm shift that is needed to buy space and time for better concussion identification.
In Ross Responds (52:07), we revisit the topic of cramp and sodium loss, answering a listener question about 'salty sweat' with a dive into how our bodies prioritize the regulation of sodium concentration, and why sweat testing is nothing more than a measure of the body's systems working to defend physiological 'normal'. In Listener Lens (1:00:10), Tim is looking to break a barrier over 10km, and our Discourse community zeros in on the key to unlock that performance: pacing. We offer some advice to help him nail it.
And finally (1:06:53), a Zwift racing series has Ross questioning the platform’s 'fairness'. Are the game's efforts to simulate equipment and drafting creating more distortion than accuracy?
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It's time to pour yourself some pickle juice and suck on a salt tab (or is it?) as we talk exercise-associated muscle cramps (EAMCs) - one of the most complex, and common, afflictions facing athletes. Difficult to research and predict, the causes of EAMC's can be varied depending on the individual, as are the solutions to fix them. In this episode, Prof. Ross Tucker and Mike Finch break down the most common theories around causes and then discuss the best long-term, medium-term and immediate solutions (yes, there are some!) to preventing this painful condition.
Discourse
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SHOW NOTES
The cramping thread on Discourse - members only
Study showing how pickle juice works fast in low doses, via a neural reflex
Ron Maughan paper on muscle cramps, contrasting the hydration model with the neural theory
People who cramp have similar sodium and other electrolyte levels to those who don’t cramp
If you drink more, your sodium levels drop, even if you drink an electrolyte containing drink
A paper that compares the two leading hypotheses for cramps:
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The show
This week on The Real Science of Sport Spotlight world records fall and big questions rise. Faith Kipyegon and Beatrice Chebet lit up the track in Eugene—how fast can they go, and what happens if (or hopefully when) they clash over 5000m, 3000m, or possibly even 1500m? Their record-breaking performances headlined a meeting that showed track and field can be exciting, modern, and appealing to younger fans. Is the sport in better shape than critics thought? From spikes to strings, we then turn to Wimbledon, where Electronic Line Calling has come under fire. Is the system flawed, or just misunderstood? We break down the tech, the myths, and why perfection was never the point.
In our Center Stage (27:44), we focus on the Tour de France, where concussions, broken bones, and questions of responsibility have again reared their head. Do race organizers or riders bear the blame? We explore the UCI's priorities, enforcement of their own rules, and creation of new rules with marginal benefits. We also discuss the race. Jonas Vingegaard says he’s heavier, more muscular, and more powerful than ever. Will that close the gap to Pogacar? The early signs, after the Stage 5 TT, suggest an emphatic "no"? Is he solving the 'wrong' problem, and how will that increased mass play out against a relentless Pogacar in the mountains?
We also Spotlight listener insights in Ross Replies (52:00), with a focus on David Roche’s Western States DNF and his pre-race transparency. You wondered whether he created mental and emotional pressure on himself by being so open, and we discuss. In Listener Lens (58:25), we celebrate some Discourse success stories. And finally (1:02:16), are endurance athletes more likely to have daughters? A quirky study suggesting so closes the show.
Links
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Kevin Ullyett has won 34 career tennis titles - including two doubles (2001 US Open, 2005 Australian Open) and one mixed (2002 Australian Open) Grand Slams - and had a world ranking of 107th in singles. So he knows what it's like to fight his way through the ranks and play among the best. In this interview with Ross and Mike, Ullyett explains what it takes to make it to the top tier of professional tennis, the daily and financial pressures of just breaking even, how players cope with loneliness and the ups and downs and how modern developments in string technology have changed the face of the game in the last 10 years. It's a fascinating insight into the realities of a career where unwavering determination is one of the most important qualities a player can have,
SHOW NOTES
Kevin Ullyett's Wikipedia page
Andre Agassi's mind games with Boris Becker
Another funny Agassi story about a young Rafael Nadal
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We kick off this Spotlight at the Western States 100, where much of the buzz centered on David Roche’s DNF. Roche, a polarizing figure who promised to “science the shit” out of the race, faced unfair criticism both before and after the race, and Ross reflects on how the scientific process often works best when the "hypothesis" fails, and why confronting failed hypotheses to explain under-performance is more beneficial than riding a wave of success .
The "science the shit out of it" theme continues with Nike’s hyped attempt to help Faith Kipyegon break the 4-minute mile. It didn’t just fall short—it missed by a long shot, with Kipyegon never really giving the barrier a scare with a pacing strategy that reveals they all knew it was not truly feasible. Ross and Gareth unpack the science, pseudoscience and "hacks" behind the effort, with honorable mentions for the obviously flawed claims by scientists about drafting benefits, and criticism of many media who parroted hype points without critical thought. We wonder what the athlete who could break 4 looks like, and postulate that they probably don't exist. Yet. From ultra to ultra-short, we shift to the 100m, where Kishane Thompson clocked a blistering 9.75s—the fastest in a decade, leading Gareth to wonder why sprinting seems to have plateaued post-Bolt?
In Center Stage (37:14), legal expert Matt Kemp joins us to dissect a recent rugby case where a player successfully sued an opponent for causing a spinal injury with a reckless off-the-ball collision. Could this open the door to more civil claims in contact sports? Matt explains the legal standards around recklessness and duty of care. Ross Replies (1:15:23) to Discourse member Paul on the purpose of sports science and what "truth" means when studies can't be replicated?
And in Listener Lens (1:24:15), we explore ATP's role in exercise, wonder whether you can ever “run out” of it, and how the purpose of metabolism is to keep it in good supply. And Finally (1:31:17), we invite you all to join our Tour de France Fantasy League, and see if you can top Gareth and Ross' picks in our two leagues!
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Carbohydrates have always been part of the endurance equation—but how much, when, and which types remain hotly debated. In this listener-driven episode, we tackle those questions and more, exploring a new paradigm in performance fueling that’s reshaping how athletes think about energy during exercise. Dr. Jamie Whitfield, Senior Lecturer at Australian Catholic University’s Mary MacKillop Institute for Health Research, joins us to break it all down.
For years, endurance athletes were trained to conserve carbs by becoming better fat-burners—adapting diet, training, and supplements to spare glycogen. But that thinking is evolving. As Jamie explains, the focus now is on maximizing carbohydrate use. Why? Because carbs are a more oxygen-efficient fuel source than fat—providing more energy per unit of oxygen. That efficiency improvement is a performance advantage in itself—like a supershoe, but internal.
We dig into how elite athletes are pushing 90 to 120 grams of carbs per hour, and what it takes to train the gut to handle it. Are there limits? What happens when intake exceeds demand? Where does the glucose go? Are there health risks? We also explore carb types and ratios, strategies for carrying fuel without excess weight, and how to tailor intake to your individual needs.
Jamie brings clarity to the technical details, helping translate complexity into actionable insight. If you’re fueling training or racing, this episode will reshape your approach to performance nutrition—and maybe your results too.
Show notes and links
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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
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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
The three replication papers:
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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
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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
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