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/recove...
May 23, 2020•28 min•Season 1Ep. 16
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 PLAN...
May 10, 2020•28 min•Season 1Ep. 15
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 limite...
Apr 25, 2020•26 min•Season 1Ep. 14
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 t...
Apr 18, 2020•31 min•Season 1Ep. 13
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 #...
Apr 01, 2020•2 min•Season 1Ep. 12
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://a...
Mar 31, 2020•7 min•Season 1Ep. 11
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/arti...
Mar 26, 2020•16 min•Season 1Ep. 10
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 http...
Feb 28, 2020•27 min•Season 1Ep. 9
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 t...
Feb 17, 2020•31 min•Season 1Ep. 8
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...
Feb 10, 2020•9 min•Season 1Ep. 7
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 htt...
Feb 05, 2020•24 min•Season 1Ep. 6
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://w...
Dec 21, 2019•31 min•Season 1Ep. 5
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...
Dec 06, 2019•15 min•Season 1Ep. 4
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-in...
Dec 02, 2019•22 min•Season 1Ep. 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...
Nov 29, 2019•16 min•Ep. 2
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 l...
Oct 30, 2019•16 min•Season 1Ep. 1
