Dan Osborn-Nash

Christmas Q&A (+ Nasal Strips) Podcast Episode · The Physiology of Endurance Running Podcast · 17/12/2024 · 1h 36m

Listen on Apple: podcasts.apple.com/gb/podcast/c...

Or Spotify: open.spotify.com/episode/5eb8...

Then it's on to questions. Loads of topics are covered - thanks for sending in a question, and sorry if yours wasn't covered this time!

Thanks for all the support this year - loads more to come in 2025!

Our podcast is back, like your favourite sitcom, with a Christmas Special!

We answer some listener questions, before diving in some talk about nasal strips - an accessory popping up in a lot of races recently.

Do they actually work, should you use them yourselves?

Just don't pick 2 and 4 mMol fixed blood lactate concentrations 😂

Visualisation of Strava activities during 2024. Visual shows a calendar view of 2024 with months going across, days going down and activities shown as dots or circles for each day they happened. Bar charts on the right show the total number of activities by type (top three), total distance per month and total moving time per month

I don’t have Spotify, but I use Strava. So I created my personal Year in Sports Wrapped 🚴 📊

Got Strava and want your own? No problem, I turned it into an app year-in-sports.streamlit.app

Made in #python using #streamlit + #matplotlib, full code: github.com/Lisa-Ho/year...

I've read it. I don't think it tells us anything new/interesting. We were all very aware that elite triathletes do a lot of training!

I very much expect that the lack of fruit/veg is a data entry issue, rather than his actual diet

So, who's reported a VO2max over 100ml/kg/min this week? 😂

Thanks Rachel 🙏

A week to go to the Valencia Marathon, @dan-osborn-nash.bsky.social has undertaken his customary lab test - with positive results - has locked in his kit for race day, and is getting a haircut! Now just to run the race - this week's episode: open.spotify.com/episode/4U9g... #SportScience

All my training is also publicly visible on Strava:

strava.app.link/AIraYhzGOOb

If you would like a deeper dive into my week's training and my race-day plan, then you can listen to our latest podcast episode:

Apple: podcasts.apple.com/gb/podcast/r...

Spotify: open.spotify.com/episode/4U9g...

Over the next six days, volume will continue to drop, with just a single small dose of "intensity" on the Wednesday.

Saturday will be a high-carb/low-residue diet day.

Sunday, we race!

My thresholds are better than they have ever been and by some margin.

For reference, my LT1/LT2 were at 18 and 20km/HR before I ran 2:15 at Valencia last year.

So, things are looking promising!

On Friday, I repeated the same threshold testing protocol as I did 7 weeks ago: 11x5:00 at a 1% incline

It went well!

LT1- similar to the last test at ~19km/HR (3:09/km)

LT2- moved from 20 to 20.5km/HR (2:56/km)

This was week 1 of the taper, with a drop in volume, while trying to maintain training frequency and intensity.

Tuesday's session was "unspectacular". I had planned to do a few more reps but my legs were heavy and I saw no benefit to pushing through

Valencia Marathon training week 18th-24th Nov:

1 week to go!

M- 16k
T- 3x10:00 at 3:12/3:06/km
W- 14k, 8k
T- 16k, 6k
F- Threshold Test: 11x5:00 (15-21k/HR)
S- 16k
S- 30k

Total: 149k (10hrs 18)

Road to Valencia- 2 weeks to go Podcast Episode · The Physiology of Endurance Running Podcast · 20/11/2024 · 47m

You can listen to a deep-dive into my week in the penultimate episode of our "Road to Valencia" series:

Apple: podcasts.apple.com/gb/podcast/r...

Spotify: open.spotify.com/episode/3Cr9...

An easy 30k on Sunday (4:13/k) rounded out another solid week of training.

Two weeks until Valencia now and nearly time to start the taper. Despite a couple of bugs, it's been the highest-volume block I've done, while also stretching out the sessions too.

Will it pay off?!

I was just glad to get something done.

Friday was then spent completing the drive up to Peebles, Scotland, before a short double.

We had a wedding on Saturday, so it was another long single, finishing with pushing Nye around Hay Lodge parkrun in the buggy. A tough course!

We travelled to Kendal on Thursday afternoon which meant no double that day, but got in a slightly longer single.

I would have liked some longer intervals in the Friday session but the best bit if running I could find was only ~400m long. I wasn't feeling great post-travel so...

I've run 5k (14:05) and HM (65:13) PBs in the Edges but I've been curious about the Skys so managed to borrow a pair off a friend (cheers Dave!). I haven't had time to put together a pretty graph yet. However, let's just say that I have put in an order for a pair of the Skys!

It was a great start to the week, with probably the best "threshold" session I've ever done. Lactate was super-stable and HR peaked at 165 (LT2 normally ~170), suggesting LT2 is comfortably over 20km/HR.

I used the first 5x6:00 to collect some gas data and compare Metaspeed Edge Vs Sky...

Valencia Marathon training week 11th-17th Nov:

M- 15k, 10k with buggy
T- 5x6:00, 8x3:00, 10x1:15 (3:08, 3:00, 2:51/k), 10k
W- 16k, 10k
T- 20k
F- 20x1:15 at ~3:00/k, 7k
S- 25k
S- 30k

Total: 184k (13hrs 24)

In this episode we talk about Dan's last big session, and some last minute shoe testing in the lab - as well as our views on how to/how not to test shoes (put the lactate pro down!). We also discuss training programming. Hopefully a nice blend of physiology & actual training. Hope you enjoy 😀

Road to Valencia- 2 weeks to go The Physiology of Endurance Running Podcast · Episode

@dan-osborn-nash.bsky.social and I record a weekly episode on our podcast, detailing Dan's training before Valencia marathon - where he's targetting 2:12:30. With 2 weeks to go there's not much training left, but Dan still ran a lot of K's!

Check it out here:
open.spotify.com/episode/3Cr9...