Dirt

helping the dust settle around trail running and coaching through applied sport science

Tapering: The theory behind the madness

If you haven’t read my post from last week, check it out before reading through this as I’ll be referring back to it throughout. This post will cover the theory of tapering (what does the science really say?), while simultaneously referring back to the taper...

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UTCT plant-based athlete interviews: race nutrition

Hey vegan/vegetarian UTCT’ers,   Have you ever wondered what your fellow plant-based athletes eat and drink before, during, and after big races? Wonder no longer! We’ve spent some time speaking to plant-based athletes who are taking on the challenge of either the; 100km, 65km, 35km or...

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Trail Run Racing: Factors Affecting Race Performance

If we can agree that research on trail running has been victim to both design and sampling bias - then we know that what we know about running performance may not apply to trail running performance - this was the premise of my previous post....

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Trail Running vs Road Running: What’s the Difference?

Forget everything you think you know about trail running. Seriously.   It’s a funny thing how we humans come to acquire knowledge about the things we observe around us. The even funnier thing is that we often don’t question why we believe certain things to be...

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Ramblings of a Self-coached Sport Scientist

Over the course of a year I repeat the FT Test on several occasions so as to recalibrate my training zones and track my training progress. In today’s post I’m going to be analyzing two independent FT tests done on the same course and at similar...

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Running Mechanics: Improving Cadence (Part 2)

In my last blog post, I touched on exactly what stride frequency or cadence is (I use them synonymously in this post). The next question is how do I bring my current stride frequency (preferred stride frequency) closer to my ideal (optimal) stride frequency? The...

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Running Mechanics Series: Cadence (Part 1)

In my next series, I will be covering running mechanics and how to improve them. I’m also going to include a post about the difference in running mechanics between road and trail runners - something which I plan on doing my doctorate on. Lastly, I’ll...

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How to Train: Closing Thoughts

It’s here! For those of you who have been following my How to Train blog series - you’ll be sad (I hope) to learn this is my final post of the series. In this post I wanted to summarize my thoughts on everything I’ve said...

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How to Train (Part 4) – Threshold Training

In this penultimate post on how to train - I will be discussing the key aspects of threshold (THR) training, after having covered both; polarized training (PT), high-volume training (HVT), and high-intensity interval training (HIIT) in previous posts. As with the previous three models, there...

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How to Train (Part 3)

For those of you who read my blog posts; How to Train (Part 1) and How to Train (Part 2), you’ll be familiar with the four different training models I touched on (Polarized, High Volume, Threshold and High Intensity Interval Training). Additionally, you’ll remember that...

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How to Train (Part 2)

Ok so I was going to do a two-part series on How to Train, I’m now making it a three-part series. Why? Because I can...

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How To Train (Part 1)

In this two-part blog post, I will be covering the basics of How to Train. The first part will deal with the different types of training, while the second will delve deeper into what your training should look like, based on the types of training...

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Training Zones

For those of you who read my first blog post on 3 Key Aspects of Running Performance, you’ll remember that I cited Lactate Threshold (LT) as being an even better indicator of running performance than VO2MAX. It’s because of this fact that I base all...

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3 key aspects of running performance

Let’s get our hands dirty, and jump right in.   I believe it’s human nature to want to advance, or improve on, what has been achieved in the past. If that wasn’t human nature, we simply wouldn’t be where we are as a human race. That being...

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