All of the elite athletes I know eat ice cream, pizza, candy, and have an occasional beer. All of the mediocre athletes who are big on social media: lose their minds at the thought of some of those things. This holds beyond nutrition. Build robustness, not fragility.

Stop making things you choose to do your personal religion. If you love cold plunging, nasal breathing, keto diet, zone 2, HIIT, etc...GREAT! Do it. But you don't need to evangelize. To see anyone who disagrees as a heretic. We can do things without overly attaching to them.

Dealing with and coping with crisis is relatively easy. Coping with longer term consequences is exhausting.

Instead of moving up in distance, increase speed in shorter distances!

If someone gets dropped from your group ride, the strongest rider failed. Not the weakest. Strava and racing culture have convinced riders that the group ride is where you prove your worth. It’s where you prove you can put your ego aside. The function of a group ride is simple: it’s one unit, limited by its weakest link. Everyone gets home. Everyone gets better. That’s the point. These are our Roadman club rules for Saturday morning spins in Dublin. Not exhaustive, but they’re what keeps twenty riders safe at 30 km/h: - Don’t be late. You’re one part of twenty. - Bring spares. Tube, CO2, tyre levers. If you puncture and can’t fix it, everyone waits. - Arrive with a bike in good working order. Squealing brakes and skipping gears become everyone’s problem five kilometres in. - When someone punctures: Make sure they have spares. Maybe one person waits to assist, the rest ride on for a few kilometres and then double back. Keeps everyone warm. - Hold your line through the corner. No wobbling. - Don’t half-wheel when on the front. Maintain the speed, don’t increase it. Stronger? Ride longer, not faster. - No freewheeling while on the front. Ride solid tempo so those behind aren’t coasting. - Don’t change up riders in the pace line coming over a brow of a hill. - Hand signals: Four fingers up like an indicator to show an obstacle on your left or right. Motion your arm behind your back if a rider needs to move in. Double flick of the elbow if you’re about to stand on the pedals. - If you’re taking your hands off the bars, move to the side or the back. Don’t bring the group down if you crash. - Snot rockets? Move to the side. No one needs friendly fire. - No shouting “stopping, slowing, hole.” The goal is a calm group. - Bring an extra layer to put on after the café stop. Your core temperature drops the second you stop. These are ours. Not exhaustive. What are the unwritten rules of your group ride that I’ve missed? Drop them below.

Des Linden is right. Marathons are overrated. I LOVE them. But I also love a fast 5k. Or the thrill of racing a mile. Limiting your running experience mostly to the marathon means that you're missing out. Experience it all!!

We suck at predicting talent development. We're not good at it. Accept that. Now, if that's the case, why wouldn't we want to keep more people in the pipeline to see how they develop? Too often, especially in youth sports, we talent ID too quickly. We're fooling ourselves.

Thing about these performances is that pacing at threshold (CV) is so delicate. Going too fast, even 2-3s per km, "takes out a loan" whose interest repayments really bite. Look at Korir, whose surge broke the race at halfway. DNF at 21 miles. I reckon Kiplimo is 2:00:40 potential

Being 80 percent 100 percent of the time is better than being 100 percent 50 percent of the time. Consistency trumps occasional perfection.

waynegoldsmith.substack.com/… Talent is the biggest lie in sports. That "gifted" 10-year-old might just be physically mature early. Meanwhile, the kid getting cut could be building the resilience that creates champions. Elite coaches don't look for talent—they look for character. New book "The Talent Myth" exposes the truth. #TalentMyth #SportsParenting #CharacterDevelopment

A good high school varsity miler is training more than your average 3 hour marathoner. Pretty wild to think about. What this means? For most serious amateur marathoners: the roadblock to improvement is almost always volume.

Was just watching a reel that suggested a marathon taper of 3 weeks.. 3 weeks before the marathon I’d suggest doing your hardest workout. I really would hate to be a new runner or triathlete these days. You have so many people shouting advice and tips based on zero facts!

New toys! 🪀 Can’t wait to set these up and start testing out @strydrunning!

Too often runners are pushed to going longer too soon. The reality is...many of those runners would benefit from spending time mastering the 5k or 10k instead of jumping quickly to the marathon.

So glad to see Dr. Peter Attia talk about FTP and other definitions with Olav. Great podcast for all those endurance athletes and coaches out there. But....... Ugh. CLOSE but NOT the official definition of FTP. Thank GOODNESS that Olav included the 5-minute blow-out effort BEFORE doing the 20-minute test. At least that will make the "Short-cut" FTP test closer to the ACTUAL power you might/perhaps be able to sustain for about an hour. I created the 20-minute test protocol back in 2002 in order to give cyclists a "Short-cut", so they didn't have to do a 60-minute test every 6-8 weeks. It is NOT the true FTP test. It's a "shortcut". Has been and always will be. As Olav stated, it's critical that if you are going to do the "shortcut" then you must do the 5-minute "All-out/blow-out" effort BEFORE your 20-minute test. Rest 10minutes or less between the two efforts. After you do the 20-minute test, then you take 5% off. This should be a "close approximation" of your average power for the full 60-minute test. It doesn't mean that you will be exactly at the same place in 60-minutes, but close. If you REALLY want to know your FTP, then put on your big boy pants and suffer at your absolute limit for 60-minutes. Here's the definition as Dr. Coggan and I defined it and wrote it back in 2002: "The highest power a rider can maintain in a quasi-steady-state w/o fatiguing. When power exceeds FTP, fatigue will occur much sooner, whereas power just below FTP can be maintained much longer." _ Hunter Allen, Co-author of "Training and Racing with a Power Meter". peterattiamd.com/olavaleksan…

You can't beat fundamentals. Elite performers go back to the basics often. Not so good performers think they are too good to practice the fundamentals.

If someone tells you zone 2 is key and all you need, they are wrong. If someone tells you HIIT is the best and all you need, they’re wrong. You need every zone. To different degrees depending on goal Let’s stop glorifying single intensities as if they’re a cure all.

One thing I find crazy about run influencers is how many marathons they seem to do in a year and how close together. If you do a marathon properly I find it very hard to do more than 2 a year and with a big gap between It’s difficult as many will see it and find this “normal”!

I don’t really do endorsements. I’m not shy about sharing my views, but I hate politics and don’t trust most politicians. I also understand that people want to hear from me because I am not just a celebrity, I am a former Republican Governor. My time as Governor taught me to love policy and ignore politics. I’m proud of the work I did to help clean up our air, create jobs, balance the budget, make the biggest infrastructure investment in state history, and take power from the politicians and give it back to the people when it comes to our redistricting process and our primaries in California. That’s policy. It requires working with the other side, not insulting them to win your next election, and I know it isn’t sexy to most people, but I love it when I can help make people’s lives better with policies, like I still do through my institute at USC, where we fight for clean air and stripping the power from the politicians who rig the system against the people. Let me be honest with you: I don’t like either party right now. My Republicans have forgotten the beauty of the free market, driven up deficits, and rejected election results. Democrats aren’t any better at dealing with deficits, and I worry about their local policies hurting our cities with increased crime. It is probably not a surprise that I hate politics more than ever, which, if you are a normal person who isn’t addicted to this crap, you probably understand. I want to tune out. But I can’t. Because rejecting the results of an election is as un-American as it gets. To someone like me who talks to people all over the world and still knows America is the shining city on a hill, calling America is a trash can for the world is so unpatriotic, it makes me furious. And I will always be an American before I am a Republican. That’s why, this week, I am voting for Kamala Harris and Tim Walz. I’m sharing it with all of you because I think there are a lot of you who feel like I do. You don’t recognize our country. And you are right to be furious. For decades, we’ve talked about the national debt. For decades, we’ve talked about comprehensive immigration reform that secures the border while fixing our broken immigration system. And Washington does nothing. The problems just keep rolling, and we all keep getting angrier, because the only people that benefit from problems aren’t you, the people. The only people that benefit from this crap are the politicians who prefer having talking points to win elections to the public service that will make Americans’ lives better. It is a just game to them. But it is life for my fellow Americans. We should be pissed! But a candidate who won’t respect your vote unless it is for him, a candidate who will send his followers to storm the Capitol while he watches with a Diet Coke, a candidate who has shown no ability to work to pass any policy besides a tax cut that helped his donors and other rich people like me but helped no one else else, a candidate who thinks Americans who disagree with him are the bigger enemies than China, Russia, or North Korea - that won’t solve our problems. It will just be four more years of bullshit with no results that makes us angrier and angrier, more divided, and more hateful. We need to close the door on this chapter of American history, and I know that former President Trump won’t do that. He will divide, he will insult, he will find new ways to be more un-American than he already has been, and we, the people, will get nothing but more anger. That’s enough reason for me to share my vote with all of you. I want to move forward as a country, and even though I have plenty of disagreements with their platform, I think the only way to do that is with Harris and Walz. Vote this week. Turn the page and put this junk behind us. And even if you disagree with me, vote, because that’s what we do as Americans. vote.org

BREAKING: social media influencers don’t actually know what they’re doing 😂