1 % Better - Hidden Stories in Sport

Fresh off his Ironman World Championship 3rd place in Kona, Matthew Marquardt joins us for this exclusive bonus podcast on how everything went down. 
We discuss the race, tactics, his penalty and his wardrobe choices amongst other things like what this means for his Ironman and medical careers. 

(00:00) Introduction
(02:16) Interview starts
(03:08) Matt’s Shape Leading into Kona
(04:56) Thoughts on the Atypical Weather 
(07:14) Swim Shape, Conditions and Performance
(09:18) Thoughts on the Bike 
(11:54) Bike Penalty & Tactical Choices  
(18:33) Thoughts in T2
(20:32) Cooling Sleeves
(21:57) Choice of Running with Gloves 
(23:41) Bucket Hat and Modification of it 
(25:15) Tactical Thoughts on the Run 
(28:30) Mythology of the Energy Lab
(32:22) Thoughts in the Last 45mins
(34:36) Matthew’s Thoughts on His Run Performance 
(35:23) Potential Points for Improvement 
(36:54) Thoughts on Next Year Professionally 
(41:10) Balancing Training in his Clinical Years 
(42:40) Sponsorship Agreements 
(44:38) Matthew’s Father’s Exercise Habits 

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 
https://visit.pfandh.com/1pb

If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 
https://visit.pfandh.com/1pb-planner

Thanks also to Stryd for their sponsorship, check out Stryd:
Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance!
Go to https://stryd.live/opb to explore Stryd’s cutting-edge technology and how it can empower your run.

A big thank you to Nomio for sponsoring the podcast. 
Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.com

Links to Matthew 
Instagram: https://www.instagram.com/matthewdmarquardt/ 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

Follow us on Instagram:
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@PodOnepercent 

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In today’s episode we are joined by Emily Arrell to discuss building an ultra endurance fueling plan. Emily is a sports scientist at Precision Fuel and Hydration. She holds a bachelor of science in sport and exercise science from the University of Bath and works with many of the professionals that Precision supports, including Rachel Entrekin. 
Before Emily joins us we have lots of news from the marathon world, including NYC marathon cheerzone changes, Boston Marathon Qualifier and Adam Lipschitz’s new PB. 
 
(00:00) Introduction
(00:23) Medical Question  
(13:44) David’s Update
(14:54) Xylon’s Update 
(17:07) Clayton Young Chicago Marathon Prediction 
(21:02) Listener Question - Treadmill Injuries 
(25:50) Listener Question - Hot Baths for Heat Training
(31:50) Listener Question - Fueling Short Races
(35:20) Kona Previews 
(42:34) Adam Lipschitz PB 
(43:44) Bristol Bears New Media Policy 
(44:52) London Marathon Days Announced and Becomes a Selection Race
(47:10) NYC Marathon Bans Fun
(49:38) Boston Marathon Cutoff Time
(51:26) Interview Starts 
(54:15) How do you Start Building a Fueling Plan?
(56:02) Signs Fueling Plans are Not Optimal
(57:26) Signs People Need to Increase Carbs, Fluid and Sodium
(1:01:35) Working with Elite Athletes to Improve Their Fueling and Hydration Plans
(1:04:21) Fueling Training 
(1:06:46) Gut Training
(1:13:12) Carbohydrate Sources for Ultramarathons
(1:17:16) Decoupling Fuel and Hydration 
(1:19:08) Factors that Impact Fuel & Hydration Plans
(1:24:00) Environmental Considerations for Fuel & Hydration Plans
(1:24:54) Front Loading Fueling Plans 
(1:28:11) Logistical Considerations for Fuel & Hydration Plans
(1:28:11) Logistical Considerations for Fuel & Hydration Plans
(1:31:05) Overlooked Nutrition Deficit Causes 
(1:33:04) Crewing Athletes
(1:35:38) Differences Between Ironman and Ultratrail Fueling 
(1:39:50) Review 
(1:40:55) Seen on Social 
(1:42:16) What We’re Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 
https://visit.pfandh.com/1pb
If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 
https://visit.pfandh.com/1pb-planner

Thanks also to Stryd for their sponsorship, check out Stryd:
Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to explore Stryd’s cutting-edge technology and how it can empower your run.

A big thank you to Nomio for sponsoring the podcast. 
Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.com

Article on Passive Heat Acclimation Mentioned:
https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289874 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

Follow us on Instagram:
https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== 
Follow us on X:
@PodOnepercent 
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https://www.strava.com/clubs/onepercentbetterpod 

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Maintaining mental focus when sleep deprived in a race, avoiding rebound hypoglycaemia and training in a caloric deficit are some of the questions we discuss before some shoe talk. We touch on Adidas’ innovation and whether sub 100g is the new standard for race shoes. When then discuss Keely Hodgkinson’s speed suit and review Berlin marathon before a discussion about zonal compression in heart rate data. 
 
(00:00) Introduction
(00:18) Medical Question  
(03:34) Rebound Hypoglycaemia Risk 
(11:57) Xylon’s Update 
(14:55) David’s Update 
(17:46) Thresholds on the Treadmill 
(21:37) Community Shoutouts 
(23:43) Listener Comment - Sleep and Mental Focus 
(28:46) Listener Comment - Race Medals 
(30:00) Listener Question - Training in Caloric Deficit 
(34:00) Listener Question - Running Shoe Weight 
(41:25) NFL Travel Schedule Update
(44:58) Adidas’ Innovation in Footwear 
(49:50) Keely Hodgkinson’s Speed Suit 
(57:27) Berlin Marathon Review 
(1:11:08) Doctor’s Office - Casper Stornes 
(1:12:00) Doctor’s Office - Tigst Assefa 
(1:15:38) Seen on Social - Zonal Compression 
(1:20:43) What We’re Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 
https://visit.pfandh.com/1pb
If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 
https://visit.pfandh.com/1pb-planner

Thanks also to Stryd for their sponsorship, check out Stryd:
Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to explore Stryd’s cutting-edge technology and how it can empower your run.

A big thank you to Nomio for sponsoring the podcast. 
Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.com

Paper on Stryd Mentioned:
https://pubmed.ncbi.nlm.nih.gov/41921948/ 
Paper on Ketone Esters and Focus Mentioned:
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00791.2022? 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

Follow us on Instagram:
https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== 
Follow us on X:
@PodOnepercent 
Join the Strava Group:
https://www.strava.com/clubs/onepercentbetterpod 

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We review David’s race and some other happenings over the last week including Hayden Wilde’s big pay day and Kylian Mbappe moving to on as well as a crazy new triathlon race before getting to our guest this week. 

Our guest this week is Dr Alan Pearce is an Adjunct professor at Swinburne university of technology, a Consultant neurophysiologist and researcher in the Concussion and CTE space.
 
(00:00) Introduction
(00:18) Medical Question  
(06:49) David’s Copenhagen Half Marathon Review 
(25:34) Community Shoutouts 
(31:11) Kylian Mbappe Joins On 
(39:00) Women’s Only World Record in Copenhagen 
(39:34) T100 and Hayden Wilde’s 8 days of Pay 
(41:50) Backyard Man Triathlon 
(44:38) Interview Starts 
(48:18) How Responsible are Organisations for Athlete's Brain Health
(50:08) Historical Concussion Management Protocols 
(53:20) Initial Concussion as a Risk Factor 
(56:20) Do We Need to Update Concussion Return to Sport Guidelines 
(59:17) Are There Differences in People Who Suffer Chronic Concussion Symptoms 
(1:02:50) Diagnosis & Treatment Using Transcranial Magnetic Stimulation
(1:05:09) What’s Involved in a Concussion Test in Sport 
(1:07:44) Independent vs Familiar Doctors’ Decisions 
(1:11:37) Should Children Avoid Contact Sport? 
(1:13:42) Second Order Consequences to Preventing Tackle Skills at a Young Age 
(1:16:50) CTE in Younger People 
(1:23:17) Are we Seeing More CTE and Neurological Disease and Why? 
(1:25:51) Contact Limits in Professional Sport 
(1:30:10) Sleep and Concussions
(1:32:18) Placebo and Nocebo in Concussion 
(1:41:22) Risk Factors & Sex Differences in CTE and Concussion 
(1:45:46) Which Sports are Doing the Best In Brain Health 
(1:49:08) Which Sport Needs the Most Work in Concussion Protocols  
(1:54:00) Review 
(1:55:30) What We’re Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 
https://visit.pfandh.com/1pb
If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 
https://visit.pfandh.com/1pb-planner

Thanks also to Stryd for their sponsorship, check out Stryd:
Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to export Stryd’s cutting-edge technology and how it can empower your run.

A big thank you to Nomio for sponsoring the podcast. 
Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.com

Links to Dr Pearce 
Instagram: https://www.instagram.com/alanpearcephd/ 
LinkedIn: https://www.linkedin.com/in/alanjjpearce/ 
Brain Bank: https://brainbank.org.au/ 
Research Gate: https://www.researchgate.net/profile/Alan-Pearce 

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

Follow us on Instagram:
https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== 
Join the Strava Group:
https://www.strava.com/clubs/onepercentbetterpod 

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Covering off a listener question on preparing for altitude, we also touch on a review of Ironman 70.3 world championships. We then go on to review the Athletics Ultimate Championships and touch on some updates from previous weeks like the NFL travel schedule and tactical adaptation in a series. We also discuss Salomon sponsoring Ironman and the Athletics World Championship locations announcements and what that means for performance. 
 
(00:00) Introduction
(00:16) Medical Question  
(05:40) David’s Update 
(14:27) Xylon’s Update 
(17:42) Community Shoutouts 
(20:32) IM 70.3 World Championships Review 
(39:24) Listener Comments
(40:52) Listener Question - Preparing to Race at Altitude
(46:00) World Athletics Championships Locations
(49:38) NFL Travel Schedule Update
(52:55) Salomon Sponsoring Ironman
(56:04) Coaching a Series and Tactical Adjustment 
(58:31) Athletics Ultimate Championships 
(1:19:28) Doctor’s Office - Jakob Ingebrigtsen 
(1:20:40) Doctor’s Office - Veronica Vancardo
(1:21:30) What We’re Watching

Thanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: 
https://visit.pfandh.com/1pb
If you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): 
https://visit.pfandh.com/1pb-planner

Thanks also to Stryd for their sponsorship, check out Stryd:
Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to export Stryd’s cutting-edge technology and how it can empower your run.

A big thank you to Nomio for sponsoring the podcast. 
Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.com

Submit topics, feedback or questions to us on Instagram via DM or to the email address: [email protected]

Follow us on Instagram:
https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== 
Follow us on X:
@PodOnepercent 
Join the Strava Group:
https://www.strava.com/clubs/onepercentbetterpod 

Royalty Free Music from Tunetank.com Track: Trendy Style by PillowVibes https://tunetank.com/track/1027-trendy-style/