TSS ep 4: Unlocking High Performance: Short Intervals, Micronutrition, Vitamin D & Antioxidant Adaptation

About this episode

Dr. Dan Plews discusses the science of endurance performance, focusing on training strategies and nutrition for athletes in extreme conditions.

In this episode, Dr. Dan Plews breaks down the science behind true endurance performance. We unpack the physiological demands of racing in extreme heat, how it accelerates carbohydrate use and glycogen depletion, and why athletes need smarter, more personalised fueling. Dan also dives into short-interval training—how micro intervals can replace long, low-intensity sessions and why they’re a game-changer for anyone training indoors or on limited time. We also explore the role of micronutrition in driving training adaptations, the underrated importance of vitamin D for muscle health and recovery, and how antioxidants can shape your training outcomes. If you want to understand how to fuel better, train more effectively, and support long-term performance, this episode is packed with insight. Takeaways Heat massively increases physiological stress, accelerating carbohydrate use and dehydration. Fueling strategies must adapt in extreme conditions, often starting with higher carb intake and tapering as the race progresses. Cooling and hydration are essential to maintain performance in hot environments like Kona. Individual physiological responses to heat vary, making personalised…

People in this episode

Guest: Dr. Dan Plews

Topics covered

• endurance performance
• short-interval training
• micronutrition
• vitamin D
• antioxidants
• personalized fueling
• heat stress

Keywords

• endurance
• training
• micronutrition
• vitamin D
• antioxidants
• heat stress
• carbohydrate use
• glycogen depletion
• short intervals

Mentioned in this episode

Organizations: PILLAR Performance

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