Supporting Champions

🎙️ From Olympic Marathoner to Physiology Researcher: Jess Piasecki on Female Health and Performance In this episode, we’re joined by Dr. Jess Piasecki — Olympic marathon runner and associate professor specialising in female physiology. Jess shares her unique journey from elite athlete to academic, reflecting on the transition from shorter races to the marathon distance, overcoming injury setbacks, and staying motivated throughout her career. We dive deep into the science of female athletic performance, covering crucial topics like menstrual health, low energy availability, and amenorrhea, and how they impact training, recovery, and long-term health. Jess also highlights the benefits of cross-training, the importance of nutrition, and how athletes can maintain both mental resilience and physical well-being in high-performance environments. Whether you're a competitive athlete, a coach, or simply passionate about sports science and women's health, this conversation is packed with practical insights and evidence-based advice. 🔑 Topics Covered: • The realities of being a female endurance athlete • Navigating injuries and maintaining motivation • The role of cross-training in recovery • Understanding energy availability and menstrual health • Why regular cycles matter in sports performance • Mental health, body image, and athlete well-being • Research-backed advice for long-term health in sport 📍 Chapters: 00:00 – Intro & Jess Piasecki’s Background 05:10 – From University Running to the Olympic Stage 08:16 – Injury Setbacks and Staying Motivated 14:05 – Cross-Training: A Vital Recovery Tool 17:17 – Female Physiology: What Every Athlete Should Know 31:08 – Bone Health, Hormones & Long-Term Well-being 42:35 – Nutrition, Energy & Performance 51:56 – Understanding Menstrual Health in Athletics 01:03:23 – Empowering Female Athletes Through Knowledge 🔔 Don’t forget to like, subscribe, and share if you found this episode insightful! #FemalePhysiology #MarathonRunning #SportsScience #AthleticPerformance

In this episode of the Supporting Champions Podcast, I’m joined by the brilliant Kate Spilsbury—a former colleague, friend, and leading performance physiologist. Kate's journey from nutrition to physiology is both inspiring and instructive, and I couldn’t be more thrilled to welcome her to the show. We explore the critical moments in athlete preparation—particularly tapering and peaking—and why getting them right can lead to breakthroughs or breakdowns in performance. Drawing on her experience in both British athletics and now high-performance sport in Australia, Kate shares deep insights into how training systems compare, how to support athletes through the nerves of tapering, and how individualized approaches are key to unlocking potential. This conversation is rich with reflections from her research (including Kenyan vs. British runners), her experience leading into the 2032 Brisbane Olympics, and her wisdom on monitoring, recovery, and pacing strategies that really work.   ✅ Key Topics ✔️ Tapering and peaking for optimal performance ✔️ Transition from nutrition to physiology ✔️ High performance systems in the UK vs. Australia ✔️ Managing training loads and athlete readiness ✔️ Monitoring tools: HRV, pacing, and athlete feedback ✔️ The psychological side of tapering ✔️ Individualization in endurance and team sports ✔️ Environmental factors: heat, altitude, geography ✔️ Recovery strategies and their effectiveness   🕒 Chapters 00:00 – Reconnecting and Career Path 02:51 – Transitioning to High Performance Management 06:03 – Comparing Athletic Systems: Australia vs UK 08:50 – The Importance of Tapering and Peaking 12:06 – Understanding the Athlete's Mindset 15:01 – The Risks of Inadequate Tapering 18:10 – Strategies for Effective Peaking 20:52 – Guidelines for Tapering and Peaking 24:06 – Insights from Research on Training Loads 27:18 – Tapering Strategies in Endurance Sports 29:54 – Individualization in Team Sports Training 33:04 – Recovery Methods and Their Impact 36:05 – Environmental Considerations in Tapering 39:11 – Monitoring Athlete Responses During Tapering 41:54 – The Importance of Individualization in Tapering 46:57 – Pacing Strategies and Their Relation to Tapering Kate’s knowledge is exceptional—and her honesty about the real-world complexities of performance makes this a must-listen for coaches, sports scientists, and anyone working in elite sport. 🎧 Subscribe, share, and join the conversation. #SupportingChampions #SteveIngham #KateSpilsbury #Tapering #Peaking #EnduranceSports #HighPerformance #Olympics #SportsScience #TeamSports #AthleteMonitoring #Recovery #Physiology

In this episode of the Supporting Champions Podcast, Steve Ingham is joined by Tim Stevenson – a seasoned strength and conditioning coach – to explore the complex mechanics of the shoulder, injury prevention, and how to build resilient, high-performing athletes. Drawing from over 16 years of experience and his work with elite performers like Charlotte Henshaw, Tim shares a philosophy that moves beyond traditional training—focusing instead on dynamic stability, movement quality, and control-based strength. Tim sheds light on why the shoulder is such a vulnerable joint, and how athletes can strengthen it not just through brute force, but through mobility, variation, and intentional movement. We explore how rehabilitation should be integrated with performance training, and how a holistic approach is essential for long-term fitness, injury resilience, and sustained enjoyment in sport. 🔍 Key Takeaways ✅ The shoulder’s complexity requires dynamic, not just isolated, strength. ✅ Rehab and S&C shouldn’t be separate—they must be integrated. ✅ Varied movement patterns and calisthenics build “bulletproof” shoulders. ✅ Strength is the armour—but control and awareness are the strategy. ✅ Movement quality matters more than just lifting heavy.   📌 Chapters 00:00 Introduction to Tim Stevenson and His Journey 03:05 The Complexity of Shoulder Injuries 05:47 Rehabilitation vs. Strength Training for Shoulders 09:14 Case Study: Charlotte Henshaw’s Journey 11:58 Dynamic Stability in Shoulder Training 14:57 Rethinking Traditional Strength Methods 17:48 Building Bulletproof Shoulders 21:00 Integrating Rehab with S&C 24:05 The Role of External Rotation 26:59 Exploring Training Alternatives 38:33 The Importance of Shoulder Mechanics 41:05 Integrating Control-Based Movements 42:30 Exploring Athleticism and Strength 44:41 Functional Performance Goals 46:38 Movement vs. Strength 48:56 Long-Term Fitness Philosophy 53:33 Variety and Longevity in Training 54:58 Practical Training Recommendations 01:01:17 Mobility Integration 01:04:22 Cross-Training for Shoulder Health 01:07:10 Final Thoughts 🎧 Whether you’re an athlete, coach, physio, or simply someone looking to future-proof your training, this episode with Tim Stevenson offers a compelling look into the science and practice of building strong, mobile, and resilient shoulders. 🔗 Learn more about Tim’s work at: https://www.dynamicshoulders.com/ 🎓 Use code SC10 for 10% off all Supporting Champions Courses: https://www.supportingchampions.co.uk/onlinecourse/#courses #StrengthTraining #ShoulderHealth #Rehabilitation #InjuryPrevention #AthleteDevelopment #SupportingChampions #DynamicStability #MobilityTraining

In this episode of the Supporting Champions Podcast, I’m joined by Lisa Trainor – a former varsity athlete turned researcher – to explore the evolving landscape of athlete well-being. Drawing from her own experiences and her academic work, Lisa discusses how injury and major disruptions like the postponement of the Tokyo Games can influence an athlete’s psychological state. She offers insight into the distinction between hedonic (feeling good) and eudaemonic (functioning well and finding purpose) well-being, and how each contributes to sustainable elite performance. We unpack key themes including the importance of psychological safety, the value of self-confidence and identity in sport, and how athletes can remain fulfilled even when faced with setbacks. Lisa provides a compelling case for redefining success beyond medals and rankings – encouraging us to view thriving and performance not as opposites, but as intertwined outcomes of a well-supported sporting experience. 🔍 Key Takeaways: ✅ Well-being isn’t just about feeling good—it’s about functioning meaningfully. ✅ Injury and disruption can offer valuable moments for reflection and growth. ✅ Athletes may perform without well-being, but it’s not sustainable long-term. ✅ Psychological safety is a foundational component of thriving environments. ✅ Pursuing purpose and personal agency is central to eudaemonic well-being. 📌 Chapters: 00:00 Introduction and Background of Lisa Trainor 03:06 Injury, Well-Being, and Athlete Support 05:53 Coping with the Tokyo Games Postponement 08:49 Understanding Well-Being: Hedonic vs. Eudaemonic Perspectives 11:45 The Role of Well-Being in Elite Athlete Performance 15:03 Exploring Athlete Well-Being Components 17:59 The Interplay of Eudaemonia and Hedonia in Sport 21:00 Research Insights on Athlete Well-Being 23:55 Conclusion and Practical Applications 35:49 Understanding Athlete Well-Being 42:13 The Role of Performance in Well-Being 50:51 Purpose and Fulfillment in Sport 57:09 Psychological Safety and Relationships 01:05:21 Developing Eudaemonic Well-Being 🎧 Whether you’re an athlete, coach, psychologist, or someone passionate about high performance and mental health, this conversation with Lisa offers rich insight into the deeper layers of what it means to thrive in sport. 🔔 Subscribe, like, and share to stay updated on future episodes. 🎓 Use code SC10 for 10% off all Supporting Champions Courses: https://www.supportingchampions.co.uk/onlinecourse/#courses #AthleteWellbeing #SportsPsychology #MentalHealth #Eudaemonia #HighPerformance #SupportingChampions

In this episode of the Supporting Champions Podcast, I’m delighted to welcome Dr. Richard Ferguson to the show. Richard is one of the leading figures in exercise physiology, and today we’re diving deep into the fascinating world of blood flow restriction (BFR) training. We explore the science behind BFR, how restricting blood flow can stimulate remarkable strength and endurance adaptations, even with lighter loads. Richard shares his insights into BFR’s role in rehabilitation, athletic performance, and recovery, helping us understand both the opportunities and the caveats of applying this method. From the mechanisms driving hypertrophy and mitochondrial development, to the mental challenges BFR presents athletes, Richard brings a wealth of research, experience, and practical advice. If you're curious about enhancing adaptation, optimising recovery, or just exploring cutting-edge sports science, this conversation is packed full of insight. 🔍 Key Takeaways: ✅ Blood Flow Restriction enhances muscle growth and endurance adaptations. ✅ Recovery methods should aim to stimulate, not suppress, adaptation. ✅ Practical protocols for strength, endurance, and rehab contexts. ✅ The mental challenge of BFR is as important as the physical. ✅ Emerging applications of BFR for recovery need further exploration.   📝 Complete Richard's Survey: https://murdochuni.syd1.qualtrics.com/jfe/form/SV_6LnHZWEFgiUj794 📖   Research Articles: https://pubmed.ncbi.nlm.nih.gov/26391312/ https://sylvanadamsports-tau.org.il/en/ https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP089280 https://journals.physiology.org/doi/full/10.1152/japplphysiol.00982.2020 📚 Learn more about Supporting Champions Courses – use code 'SC10' for 10% off: https://www.supportingchampions.co.uk/onlinecourse/#courses   📌 Chapters: 00:00 Introduction to Blood Flow Restriction Training 02:12 Understanding Recovery and Adaptation 08:04 Essentials of Blood Flow Restriction 12:29 Strength, Hypertrophy, and Rehabilitation 31:42 Endurance Training with Blood Flow Restriction 36:08 Exploring Blood Flow Restriction Protocols 38:55 Training Adaptations and Athlete Experience 41:58 Endurance Adaptations and Mechanisms 44:47 Incorporating Blood Flow Restriction in Training 48:14 Blood Flow Restriction for Recovery 55:59 Current Use and Future Directions of Blood Flow Restriction 👀 Whether you're a coach, athlete, physiologist or simply fascinated by the evolving edge of training science, this episode will give you ideas to challenge and improve your performance strategies. 🔔 Subscribe, like, and share to stay updated with more insightful discussions on coaching, performance, and innovation! #BloodFlowRestriction #BFRTraining #ExercisePhysiology #SportsScience #AthleteRecovery #StrengthTraining #EnduranceAdaptation #SupportingChampions #RichardFerguson