Veohtu

Veohtu

By Thomas Solomon
With exercise- and health-related science, the true signal often gets lost among the noise. My goal is to filter the signal from the noise. So, come PubCrawling with me, Thomas Solomon PhD, and get your science snifter fix by chugging from the glass of knowledge while I attempt to add some clarity to the obscurity.
Train smart. Get strong. Run fast.
www.veohtu.com/
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Recovery. Rest your body and your mind to get ready to go again.
Having now helped you learn about the importance of sleep and the relevance of napping for optimising your recovery, as this series continues, I now turn my attention to the simple concept of rest. So, to help yourself get “ready to go again”, stay tuned to learn about the importance of resting your mind... All links to the evidence discussed are available in the written version at https://www.veohtu.com/rest.html Exercise science articles by Thomas Solomon to help empower you to train smart. This podcast is free. If you value it and would like to keep it free and alive, please buy me a beer at www.buymeacoffee.com/thomas.solomon ______ EVIDENCE-BASED TRAINING PLANS: https://www.veohtu.com/training-plans.html ARTICLES: Read https://www.veohtu.com/articles Listen https://anchor.fm/thomas-solomon-veohtu Subscribe https://mailchi.mp/6097e0455d4e/veohtu-newsletter FREE TRAINING: https://www.veohtu.com/free-training.html PERFORMANCE COACHING: https://www.veohtu.com/coaching.html Train smart. Get strong. Run fast. #veohtu #trainsmart #getstrong #runfast #scienceofsport #scienceofrunning #nerdalert #exercisescience #sportsnutrition #physiology #trainingplan #runningtraining #strengthtraining #strength #gripstrength #lifting #circuittraining #running #trailrunning #mountainrunning #ocr #obstaclecourseracing #spartanrace #recovery #sleep #napping #chronotype Music credit: Ben Sound.
18:44
July 4, 2020
Sleep will supercharge your recovery. But what about napping and your chronotype?
It is undoubtedly clear that sleep is a power tool you must possess in your exercise recovery toolbox. But of course, there are some caveats to your zzz’s that need addressing. In this session, I will delve into the sleep-related world of things cats like to do and the various brands of body clocks. All links to the evidence discussed are available in the written version at https://www.veohtu.com/nappingandchronotypes.html Exercise science articles by Thomas Solomon to help empower you to train smart. This podcast is free. If you value it and would like to keep it free and alive, please buy me a beer at www.buymeacoffee.com/thomas.solomon --- EVIDENCE-BASED TRAINING PLANS: https://www.veohtu.com/training-plans.html ARTICLES: Read https://www.veohtu.com/articles Listen https://anchor.fm/thomas-solomon-veohtu Subscribe https://mailchi.mp/6097e0455d4e/veohtu-newsletter FREE TRAINING: https://www.veohtu.com/free-training.html PERFORMANCE COACHING: https://www.veohtu.com/coaching.html Train smart. Get strong. Run fast. #veohtu #trainsmart #getstrong #runfast #scienceofsport #scienceofrunning #nerdalert #exercisescience #sportsnutrition #physiology #trainingplan #runningtraining #strengthtraining #strength #gripstrength #lifting #circuittraining #running #trailrunning #mountainrunning #ocr #obstaclecourseracing #spartanrace #recovery #sleep #napping #chronotype Music credit: Ben Sound.
18:19
June 17, 2020
Sleep: a five-letter word to supercharge your recovery.
As I discussed in the first part of this recovery series, keeping your recovery simple is key: Eat, sleep, and rest. In this second part, to get you ready to go again, I will delve into the science of sleep, the effects of sleep restriction and extension on your performance, and how you can optimise your sleep to harness its superpowers. All links to the evidence discussed are available in the written version at https://www.veohtu.com/sleep.html Exercise science articles by Thomas Solomon to help empower you to train smart. This podcast is free. If you value it and would like to keep it free and alive, please buy me a beer at www.buymeacoffee.com/thomas.solomon --- EVIDENCE-BASED TRAINING PLANS: https://www.veohtu.com/training-plans.html ARTICLES: Read https://www.veohtu.com/articles Listen https://anchor.fm/thomas-solomon-veohtu Subscribe https://mailchi.mp/6097e0455d4e/veohtu-newsletter FREE TRAINING: https://www.veohtu.com/free-training.html PERFORMANCE COACHING: https://www.veohtu.com/coaching.html Train smart. Get strong. Run fast. #veohtu #trainsmart #getstrong #runfast #scienceofsport #scienceofrunning #nerdalert #exercisescience #sportsnutrition #physiology #trainingplan #runningtraining #strengthtraining #strength #gripstrength #lifting #circuittraining #running #trailrunning #mountainrunning #ocr #obstaclecourseracing #spartanrace #recovery #sleep
38:52
June 11, 2020
Recovery 101. Eat, sleep, rest, repeat.
Your performance is a manifestation of appropriate training. Your training adaptations are dictated by the frequency, intensity, time and type of your sessions, the progression of your load, and your recovery from it. Being “ready to go again” is critical for making fitness gains in a healthy manner. In this series of posts, I will unravel what recovery is and what you can do to optimise it. All links to the evidence discussed are available in the written version at https://www.veohtu.com/recovery.html Exercise science articles by Thomas Solomon to help empower you to train smart. --- EVIDENCE-BASED TRAINING PLANS: https://www.veohtu.com/training-plans.html ARTICLES: Read https://www.veohtu.com/articles Listen https://anchor.fm/thomas-solomon-veohtu Subscribe https://mailchi.mp/6097e0455d4e/veohtu-newsletter FREE TRAINING: https://www.veohtu.com/free-training.html PERFORMANCE COACHING: https://www.veohtu.com/coaching.html Train smart. Get strong. Run fast. #veohtu #trainsmart #getstrong #runfast #scienceofsport #scienceofrunning#nerdalert #exercisescience #sportsnutrition#physiology #trainingplan #runningtraining #strengthtraining#strength #gripstrength#lifting #circuittraining#running #trailrunning #mountainrunning #ocr #obstaclecourseracing #spartanrace #recovery
27:43
May 23, 2020
Training adaptations. What is happening in your skeletal muscle?
The principles of “stress, rest, adapt, and grow” inform the design of your training. But, a deeper understanding of what happens within your muscle will help you learn how to use different stimuli to achieve your performance goals. To add that knowledge to your toolbox, here I will pass on a little insight into the world of muscle biology. All links to the evidence discussed is available in the written version at https://www.veohtu.com/muscleadaptations.html --- EVIDENCE-BASED TRAINING PLANS: https://www.veohtu.com/training-plans.html ARTICLES: Read https://www.veohtu.com/articles Listen https://anchor.fm/thomas-solomon-veohtu Subscribe https://mailchi.mp/6097e0455d4e/veohtu-newsletter FREE TRAINING: https://www.veohtu.com/free-training.html PERFORMANCE COACHING: https://www.veohtu.com/coaching.html Train smart. Get strong. Run fast. #veohtu #trainsmart #getstrong #runfast #scienceofsport #scienceofrunning#nerdalert #exercisescience #sportsnutrition#physiology #trainingplan #runningtraining #strengthtraining#strength #gripstrength#lifting #circuittraining#running #trailrunning #mountainrunning #ocr #obstaclecourseracing #spartanrace
28:13
May 10, 2020
What are TRIMP, HRSS, and rTSS?
Most of the commercially-available training platforms like Strava, Elevate, Training Peaks, and Final Surge use fitness vs. fatigue or acute- vs. chronic-load relationships to assess your “performance”. These calculate various “stress scores”, including the heart rate stress score (HRSS) and the running total stress score (rTSS), that originate from something called the “training impulse”, aka TRIMP. Here I will explain what all these things are, how they can be useful, and where they are limited. All links to the evidence discussed is available in the written version at https://www.veohtu.com/trimp.html --- ARTICLES: Read https://www.veohtu.com/articles Listen https://anchor.fm/thomas-solomon-veohtu Subscribe https://mailchi.mp/6097e0455d4e/veohtu-newsletter FREE TRAINING: https://www.veohtu.com/free-training.html PAID TRAINING PLANS: https://www.veohtu.com/training-plans.html PERFORMANCE COACHING: https://www.veohtu.com/coaching.html Train smart. Get strong. Run fast. #veohtu #trainsmart #getstrong #runfast #scienceofsport #scienceofrunning #nerdalert #exercisescience #sportsnutrition#physiology #trainingplan #runningtraining #strengthtraining#strength #gripstrength#lifting #circuittraining#running #trailrunning #mountainrunning #ocr #obstaclecourseracing #spartanrace
26:07
April 25, 2020
Monitor your training load with help from your self-assessing brain.
The fundamentals of training philosophy are the backbone of the Veohtu training framework, which depicts exercise and recovery as the two facets of your training. Your training must be continually-evolved in line with your needs to facilitate maximal gains and subsequent achievement of your goals. However, to evolve, you need to monitor the stress being placed on you, i.e. you need to monitor your “training load”. Continue on to find out how. All links to the evidence discussed is available in the written version at https://www.veohtu.com/trainingload.html --- ARTICLES: Read https://www.veohtu.com/articles Listen https://anchor.fm/thomas-solomon-veohtu Subscribe https://mailchi.mp/6097e0455d4e/veohtu-newsletter FREE TRAINING: https://www.veohtu.com/free-training.html PAID TRAINING PLANS: https://www.veohtu.com/training-plans.html PERFORMANCE COACHING: https://www.veohtu.com/coaching.html Train smart. Get strong. Run fast. #veohtu #trainsmart #getstrong #runfast #scienceofsport #scienceofrunning #nerdalert #exercisescience #sportsnutrition#physiology #trainingplan #runningtraining #strengthtraining#strength #gripstrength#lifting #circuittraining#running #trailrunning #mountainrunning #ocr #obstaclecourseracing #spartanrace
31:22
April 18, 2020
Super Moo Juice
Today, on the 1st of April, I am very excited to announce the release of a new product from Veohtu. ___ ARTICLES: Read https://www.veohtu.com/articles Listen https://anchor.fm/thomas-solomon-veohtu Subscribe https://mailchi.mp/6097e0455d4e/veohtu-newsletter TRAINING / COACHING: https://www.veohtu.com/ Train smart. Get strong. Run fast. #veohtu #trainsmart #getstrong #runfast #scienceofsport #scienceofrunning #nerdalert #exercisescience #sportsnutrition#physiology #trainingplan #runningtraining #strengthtraining#strength #gripstrength#lifting #circuittraining#running #trailrunning #mountainrunning #ocr #obstaclecourseracing #spartanrace #COVID19 #coronavirus #aprilfools 
01:57
April 1, 2020
Should you consider breath-hold training to boost your running performance?
In my recent series on cold exposure, I touched on the dive response and breath-holding. I wanted to follow up on this in relation to exercise performance but got a little side-tracked with coronavirus-related life-disruption… Finally, after more globe spins than I would have liked, here are some thoughts. All links to the evidence discussed available in the written version at https://www.veohtu.com/article-20200331-apnea.html --- ARTICLES: Read https://www.veohtu.com/articles Listen https://anchor.fm/thomas-solomon-veohtu Subscribe https://mailchi.mp/6097e0455d4e/veohtu-newsletter TRAINING / COACHING: https://www.veohtu.com/ Train smart. Get strong. Run fast. #scienceofsport #scienceofrunning #pubcrawling #nerdalert #exercisescience #nutritionalscience #sportsnutrition#physiology #bitesofscience #Veohtu #trainsmart #getstrong #runfast #exerciseismedicine #ocr #running #obstaclecourseracing
07:03
March 31, 2020
COVID-19 is your signal to stay active but prioritise recovery.
I hope that everyone is doing well amidst this chaotic pandemic. Since home quarantine laws were imposed, it is an important time to maintain daily physical activity in pursuit of optimising health and maintaining fitness. Before considering high-volume, high-intensity training in the confines of quarantine law, I encourage you all to learn a little more about the effect of exercise on immunology. All links to the evidence discussed available in the written version at https://www.veohtu.com/article-20200326-covid-19.html --- ARTICLES: Read https://www.veohtu.com/articles Listen https://anchor.fm/thomas-solomon-veohtu Subscribe https://mailchi.mp/6097e0455d4e/veohtu-newsletter TRAINING / COACHING: https://www.veohtu.com/ Train smart. Get strong. Run fast. #scienceofsport #scienceofrunning #pubcrawling #nerdalert #exercisescience #nutritionalscience #sportsnutrition#physiology #bitesofscience #Veohtu #trainsmart #getstrong #runfast #exerciseismedicine #ocr #running #obstaclecourseracing
16:19
March 26, 2020
Can you acclimate to brace the cold?
It’s getting cold in here; please don’t take off all your clothes. Part 3. Can you acclimate to brace the cold? In Part 1 I discussed the risks of winter training and in Part 2 I described the approaches you might take to help mitigate the risks of hypothermia. To conclude this series, I will help you learn from Wim Hof, Korean sea-diving women, and marine mammals, to understand whether you can acclimate to the cold. All links to the evidence discussed is available in the written version at https://www.veohtu.com/article-20200228-cold-3.html --- Read all articles at https://www.veohtu.com/articles Sign up to receive my articles at https://mailchi.mp/6097e0455d4e/veohtu-newsletter Audio versions also on YouTube https://www.youtube.com/channel/UCXmDHXp9JHLswbRmByZTPug. Interested in more, visit https://www.veohtu.com/ Train smart. Get strong. Run fast. #scienceofsport #scienceofrunning #pubcrawling #nerdalert #exercisescience #nutritionalscience #sportsnutrition#physiology #bitesofscience #Veohtu #trainsmart #getstrong #runfast #exerciseismedicine #ocr #running #obstaclecourseracing
26:36
February 28, 2020
It’s getting cold in here; please don’t take off all your clothes. PART 2.
It’s getting cold in here; please don’t take off all your clothes. Part 2 - Risk management. If you listened to Part 1, you are now well-informed about the risks of winter training and what hypothermia is. To continue with my quest to help you train smart, in Part 2 I outline what you can do before you step out the door to help manage your risk of succumbing to the dark side of the winter: your energy status and clothing choices. --- Read all articles at https://www.veohtu.com/articles Sign up to receive my articles at https://mailchi.mp/6097e0455d4e/veohtu-newsletter Audio versions also on YouTube https://www.youtube.com/channel/UCXmDHXp9JHLswbRmByZTPug. Interested in more, visit https://www.veohtu.com/ Train smart. Get strong. Run fast. #scienceofsport #scienceofrunning #pubcrawling #nerdalert #exercisescience #nutritionalscience #sportsnutrition#physiology #bitesofscience #Veohtu #trainsmart #getstrong #runfast #exerciseismedicine #ocr #running #obstaclecourseracing
30:39
February 17, 2020
World Athletics + rule change = confusion + sadness.
World Athletics + rule change = confusion + sadness. For endurance running, the last couple of years have been rather exciting. But the excitement has been largely fuelled by technological advances. Speed skating had the clap skate and swimming had the full-body LZR suit. While the latest technological advance in running is cool, it comes at a cost... we no longer know what we are watching. --- Read all articles at https://www.veohtu.com/articles Sign up to receive my articles at https://mailchi.mp/6097e0455d4e/veohtu-newsletter Audio versions also on YouTube https://www.youtube.com/channel/UCXmDHXp9JHLswbRmByZTPug. Interested in more, visit https://www.veohtu.com/ Train smart. Get strong. Run fast. #scienceofsport #scienceofrunning #pubcrawling #nerdalert #exercisescience #nutritionalscience #sportsnutrition#physiology #bitesofscience#Veohtu #trainsmart #getstrong #runfast #exerciseismedicine #ocr #running #obstaclecourseracing
08:43
February 10, 2020
It’s getting cold in here; please don’t take off all your clothes. Part 1.
It’s getting cold in here; please don’t take off all your clothes. Part 1. Understanding hypothermia. Winter can be a magical time but it carries some risks. Understanding exercise in cold conditions is critical for maintaining health and fitness development during the winter training phase. Having spent much of my life in cold environments, with this series of articles I intend to shed some light on training smart while successfully avoiding freezing one’s nuts off. --- Read all articles at https://www.veohtu.com/articles Sign up to receive my articles at https://mailchi.mp/6097e0455d4e/veohtu-newsletter Audio versions also on YouTube https://www.youtube.com/channel/UCXmDHXp9JHLswbRmByZTPug Interested in more, visit https://www.veohtu.com/ Train smart. Get strong. Run fast. #scienceofsport #scienceofrunning #pubcrawling #nerdalert #exercisescience #nutritionalscience #sportsnutrition#physiology #bitesofscience#Veohtu #trainsmart #getstrong #runfast #exerciseismedicine #ocr #running #obstaclecourseracing
24:13
February 5, 2020
Nurture your nature for athletic success.
Article out today. https://www.veohtu.com/article-20191221-nurture-your-nature The “nature versus nurture” debate bounces back into the limelight from time to time. In this article, I explain the background behind the persistence of this debate and ultimately describe why it is an irrational discussion point. Disclaimer: This article jumps into the depths of science. Yet, those depths are disentangled with the use of violins, chess, and obstacle-racing. --- All articles available at https://www.veohtu.com/articles. Audio versions available as Podcasts at https://anchor.fm/thomas-solomon-veohtu and on YouTube https://www.youtube.com/channel/UCXmDHXp9JHLswbRmByZTPug. To have the articles run right into your inbox, sign up to our mailing list today at https://mailchi.mp/6097e0455d4e/veohtu-newsletter.
31:03
December 21, 2019
Be the architect of your training: Plan, Design, Review. Part 3 of 3.
Become an architect of your training. Part 3, the final part in this mini-series, is out today.  Links to figures described in episode: Trends in fitness https://www.veohtu.com/uploads/8/8/7/6/88763854/published/20191202-figures-fitness-trends.png Questions to ponder https://www.veohtu.com/uploads/8/8/7/6/88763854/published/picture1.png The Veohtu Training Framework https://www.veohtu.com/uploads/8/8/7/6/88763854/published/20191202-figures-summary.png  --- All articles are available at https://www.veohtu.com/articles  Podcasts https://anchor.fm/thomas-solomon-veohtu YouTube https://www.youtube.com/channel/UCXmDHXp9JHLswbRmByZTPug  To have the articles run right into your inbox, sign up to our mailing list today at https://mailchi.mp/6097e0455d4e/veohtu-newsletter 
15:08
December 6, 2019
Be the architect of your training: Plan, Design, Review. Part 2 of 3.
All articles are available to read at https://www.veohtu.com/articles.  Podcasts at https://anchor.fm/thomas-solomon-veohtu  YouTube https://www.youtube.com/channel/UCXmDHXp9JHLswbRmByZTPug. To have the articles/podcasts run right into your inbox, sign up to our mailing list today at https://mailchi.mp/6097e0455d4e/veohtu-newsletter. Show notes: https://www.veohtu.com/uploads/8/8/7/6/88763854/20191202-training-design_orig.png https://www.veohtu.com/uploads/8/8/7/6/88763854/published/20191202-intensity.png  https://www.veohtu.com/uploads/8/8/7/6/88763854/published/20191128-progression-models.png
21:39
December 2, 2019
Be the architect of your training: Plan, Design, Review. Part 1 of 3.
Over the next week, I will release a three-part series of articles to help you become an architect of your training. Here is part 1.   As mentioned in the episode, here is the link to the decision tool: https://docs.google.com/spreadsheets/d/1yyaRF29glYMQZSDtG5fFn4Zwf6k3HNcIs3cYUWILM7g/edit?usp=sharing  Interested in more, visit https://www.veohtu.com/   All articles are available at https://www.veohtu.com/articles.   All Podcasts are available at https://anchor.fm/thomas-solomon-veohtu  and on YouTube https://www.youtube.com/channel/UCXmDHXp9JHLswbRmByZTPug. To have the articles/podcasts run right into your inbox, sign up to our mailing list today at https://mailchi.mp/6097e0455d4e/veohtu-newsletter.   Train smart. Get strong. Run fast.
15:49
November 29, 2019
Stress. Rest. Adapt. Grow.
In this podcast, I outline my coaching philosophies and how they have been shaped. This will set the scene for future podcasts related to the training approaches I use in my coaching methods and training plans at Veohtu. So, keep listening and you may learn how to plan, understand, and then improve your own training. To learn more about me, please visit https://www.veohtu.com/about.html. If you liked what you have heard, please feel free to share this podcast on social media and if you would like to learn more about training smart to help you on your fitness journey, please sign up to our mailing list to have future articles and podcasts run straight into your inbox. And, If you want evidence-based information integrated into your training, purchase a Veohtu Training Plan today.
15:42
October 30, 2019