Pacing science and training talk with Andy Renfree, PhD | EP#349

Andy Renfree, PhD, is a sports and exercise scientist with a background in and passion for running. In this interview, we discuss one of Andy's main areas of expertise, the science of pacing. We also have a more general discussion about training, sports science, and the integration of the two.       IN THIS EPISODE YOU'LL LEARN ABOUT: -The science of pacing -Practical recommendations for improved pacing -The messy reality of training and the implications for athletes and coaches -The role of sports science in training and coaching SHOWNOTES: https://scientifictriathlon.com/tts349/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order. ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts. LINKS AND RESOURCES: Andy's blog, Twitter and Research Gate A selection of studies on pacing from Andy and his colleagues Influence of an Enforced Fast-Start on 10-km Running Performance - Carmo et al. 2015 The Influence of Collective Behavior on Pacing in Endurance Competitions - Renfree et al. 2015 Effects of different goal orientations and virtual opponents performance level on pacing strategy and performance in cycling time trials - Carmo et al. 2021 Affective Feelings and Perceived Exertion During a 10-km Time Trial and Head-to-Head Running Race - Carmo et al. 2020 Risk Perception Influences Athletic Pacing Strategy - Micklewright et al. 2014 The influence of performance level, age and gender on pacing strategy during a 100-km ultramarathon - Renfree et al. 2015 Antifragile: Things That Gain from Disorder by Nassim Nicholas Taleb Athletics: How to become a champion by Percy Cerutty RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

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That Triathlon Show is the podcast for triathletes of all levels who want to train smarter and race faster. With over 600 episodes and millions of downloads since 2017, this show cuts through the noise and misinformation, delivering practical, no-nonsense advice rooted in both the art and science of training and performance. The podcast features in-depth interviews with the world’s best coaches, top sports scientists, and elite athletes. Each episode dives into the nuances of training methodology, performance optimization, and race-day execution, providing insights you can apply right away. Whether you're preparing for a supersprint or an Ironman, or focusing on a single sport like swimming, cycling, or running, you'll find expert guidance and relevant content here. The podcast is hosted by Mikael Eriksson, a former engineer now coaching professional and age-group athletes. Mikael is a Level III certified coach with over a decade of experience in coaching. Join a global community of dedicated triathletes and take your performance to the next level. Learn more at www.scientifictriathlon.com/podcast.