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Exercise science articles.

For scientists, clinicians, coaches, students, and athletes.

Educational deep-dives into the science of running that filter the signal from the noise.
Fully-referenced, nerdy, but readable.

Every day is a school day.

Empower yourself to train smart.

Think critically. Be informed. Stay educated.

There’s a disconnect between scientific advance and public knowledge. Social media is awash with sexy anecdotes. Popular media often skews public knowledge with inaccurate interpretations of science, sometimes simply to fit a predetermined alarmist headline. Even some scientists up-sell their work to the media to create inappropriately melodramatic impact... Consequently, the true signal is often lost among the noise. I am passionate about human health & performance, data quality, and knowledge transfer; and, 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.

Thomas Solomon PhD.

Owner & Coaching director at Veohtu.

Scientist. Athlete.
Running coach. Nutritionist.
Exercise Physiologist. Personal Trainer.

Train smart. Get strong.
Run fast.

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Training plans, coaching, and exercise science articles for runners and OCR athletes from Thomas Solomon at Veohtu.

DEEP-DIVE: Updated every 6-months.
Recent update: 5^th August 2022.
Sports supplements tool.
A free resource for scientists, practitioners, coaches, and athletes to help inform their choices in using sports supplements to boost performance.

DEEP-DIVE: Updated every 6-months.
Recent update: 5^th July 2022.
Recovery magic tool.
A free resource for scientists, practitioners, coaches, and athletes to help inform their choices in using various approaches for recovery.

DEEP-DIVE: 28^th May 2022.
Immunology.
Should you train after a vaccine?

DEEP-DIVE: 26^th March 2022.
Fatigue in runners. Part 1 of 6.
What is fatigue?

DEEP-DIVE: 2^nd April 2022.
Fatigue in runners. Part 2 of 6.
The causes of fatigue — do your muscles slow you down?

DEEP-DIVE: 9^nd April 2022.
Fatigue in runners. Part 3 of 6.
The causes of fatigue — does your brain slow you down?

DEEP-DIVE: 16^nd April 2022.
Fatigue in runners. Part 4 of 6.
What causes fatigue during exercise? Why do you slow down?

DEEP-DIVE: 30^nd April 2022.
Fatigue in runners. Part 5 of 6.
How to resist fatigue. How to stop slowing down.

DEEP-DIVE: 7^th May 2022.
Fatigue in runners. Part 6 of 6.
The final sprint — why is there always something left in the tank?

DEEP-DIVE: ~~31^st March 2020~~. Updated: 21^st Jan 2022.
Should you consider breath-hold training to boost your running performance?

DEEP-DIVE: 11^th Dec 2021.
Muscle cramps. Part 1 of 2.
What causes exercise-associated muscle cramps?

DEEP-DIVE: 11^th Dec 2021.
Muscle cramps. Part 2 of 2.
How to stop muscle cramps during training & racing?

OPINION: 27^th Nov 2021.
Continuous glucose monitoring for athletes.
The “glucose performance zone” is all hype.

DEEP-DIVE: 16^th Oct 2021.
Training & racing in the heat. Part 1 of 3.
What does heat do to your body?

DEEP-DIVE: 16^th Oct 2021.
Training & racing in the heat. Part 2 of 3.
How can you keep your cool on race day?

DEEP-DIVE: 16^th Oct 2021.
Training & racing in the heat. Part 3 of 3.
How can you heat acclimate before race day?

DEEP-DIVE: ~~5^th Feb 2020.~~ Updated: 16^th Oct 2021.
Training & racing in the cold. Part 1 of 3.
Understanding hypothermia.

DEEP-DIVE: ~~17^th Feb 2020.~~ Updated: 16^th Oct 2021.
Training & racing in the cold. Part 2 of 3.
How to be safe and warm in the cold.

DEEP-DIVE: ~~28^th Feb 2020.~~ Updated: 16^th Oct 2021.
Training & racing in the cold. Part 3 of 3.
Can you acclimate to brace the cold?

DEEP-DIVE: 15^th Aug 2021.
Hydration. Part 1 of 4.
What we know about hydration.

DEEP-DIVE: 22^nd Aug 2021.
Hydration. Part 2 of 4.
What we aren't sure about hydration.

DEEP-DIVE: 29^th Aug 2021.
Hydration. Part 3 of 4.
What we don't know about hydration — the salty dilemma with sodium.

DEEP-DIVE: 12^th Sept 2021.
Hydration. Part 4 of 4.
What you can do to stay hydrated.

DEEP-DIVE: 8^th May 2021.
Performance nutrition. Part 1 of 6.
How much fuel is available in your body?

DEEP-DIVE: 15^th May 2021.
Performance nutrition. Part 2 of 6.
How do your muscles use fuel to produce energy?

DEEP-DIVE: 22^nd May 2021.
Performance nutrition. Part 3 of 6.
How long does your stored fuel allow your body to go?

DEEP-DIVE: 5^th June 2021.
Performance nutrition. Part 4 of 6.
How can you establish high carbohydrate availability before a race?

DEEP-DIVE: 13^th June 2021.
Performance nutrition. Part 5 of 6.
Why you should consider maintaining high carbohydrate availability during a race?

DEEP-DIVE: 3^rd July 2021.
Performance nutrition. Part 6 of 6.
Putting it into practice — how can you maintain high carbohydrate availability?

JUST FOR FUN: 1^st Apr 2021.
Nocarbozade — a ground-breaking advance in nutritional products that will boost your performance.

OPINION: 30^th Jan 2021.
What do you say to a (vapor)fly? … “Shoe”. But supershoes are probably here to stay.

JUST FOR FUN: 28^th Dec 2020.
Comparative Physiology.
A dog is for life not just for Christmas.

DEEP-DIVE: 21^st Nov 2020.
Nutritional manipulations for training. Part 1 of 6.
What are fat oxidation rates and why do they matter?

DEEP-DIVE: 28^th Nov 2020.
Nutritional manipulations for training. Part 2 of 6.
Increasing fat burning during exercise — acute manipulations of carbohydrate availability.

DEEP-DIVE: 5^th Dec 2020.
Nutritional manipulations for training. Part 3 of 6.
Chronic dietary manipulation of carbohydrate availability — 100-years of the low-carb, high-fat diet epic.

DEEP-DIVE: 12^th Dec 2020.
Nutritional manipulations for training. Part 4 of 6.
Does a low-carb, high-fat diet offer a performance advantage to an endurance athlete?

DEEP-DIVE: 19^th Dec 2020.
Nutritional manipulations for training. Part 5 of 6.
Understanding the “carb wars” using context and perspective.

DEEP-DIVE: 23^rd Jan 2021.
Nutritional manipulations for training. Part 6 of 6.
Carb Wars: A New Hope. Carbohydrate periodisation.

OPINION: 28^th Oct 2020.
We are not getting faster; there are just more of us and we are more accessible.

DEEP-DIVE: 15^th Oct 2020.
Recovery — the conclusion.
Optimal recovery is achieved by keeping it simple, stupid.

DEEP-DIVE: 26^th Sep 2020.
Going beyond nutrition, sleep, and rest for recovery — is there anything else?
Should you use a splash of “magic” for recovery?

DEEP-DIVE: 8^th August 2020.
Recovery Nutrition. Part 1 of 5.
Recovery nutrition starts with a healthy eating pattern.

DEEP-DIVE: 15^th August 2020.
Recovery Nutrition. Part 2 of 5.
The “post-exercise nutrition window” is your between-session period for nutrient optimisation.

DEEP-DIVE: 22^nd August 2020.
Recovery Nutrition. Part 3 of 5.
Eating carbohydrate replenishes muscle glycogen.

DEEP-DIVE: 29^th August 2020.
Recovery Nutrition. Part 4 of 5.
Eating protein supports muscle protein synthesis to repair and build tissue.

DEEP-DIVE: 5^th September 2020.
Recovery Nutrition. Part 5 of 5.
Carbohydrate plus protein is your recovery super power.

DEEP-DIVE:
Nutrition reference tables.
(a supplement for the nutrition articles)

DEEP-DIVE: 4^th July 2020.
Recovery Series.
Rest your body and your mind to get ready to go again.

DEEP-DIVE: 17^th June 2020.
Recovery Series.
Sleep will supercharge your recovery but what about napping and your chronotype?

DEEP-DIVE: 11^th June 2020.
Recovery Series.
Sleep: a five-letter word to supercharge your recovery.

DEEP-DIVE: 23^rd May 2020.
Recovery Series.
Recovery 101 — Eat, sleep, rest, repeat.

DEEP-DIVE: 10^th May 2020.
Training adaptations.
What happens in your muscles when you adapt to your training?

DEEP-DIVE: 18^th April 2020.
Training load. Part 1 of 2.
Monitor your training load with help from your self-assessing brain.

DEEP-DIVE: 25^th April 2020.
Training load. Part 2 of 2.
Metrics that "quantify" training load mdash; what are TRIMP, HRSS, and rTSS?

JUST FOR FUN: 1^st Apr 2020.
SuperMooJuice — a ground-breaking advance in nutritional products for recovery.

DEEP-DIVE: 26^th March 2020.
Exercise immunology.
COVID-19 is your signal to stay active but prioritise recovery.

OPINION: 10^th Feb 2020.
World Athletics + rule change = confusion + sadness.

DEEP-DIVE: 21^st December 2019.
Genetics.
Is your performance shaped by your genes or your hard work?

OPINION: 29^th November 2019.
Be the architect of your training. Part 1 of 3.
Plan your training.

OPINION: 2^nd December 2019.
Be the architect of your training. Part 2 of 3.
Design your training.

OPINION: 6^th December 2019.
Be the architect of your training. Part 3 of 3.
Review your training.

OPINION: 5^th Nov 2019.
Stress. Rest. Adapt. Grow. While being patient, staying calm, and having fun.

Think critically. Keep informed. Stay educated.

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The author of these articles, Thomas Solomon, is a physiology academic turned coach and scientific consultant. He describes himself as a trail-running, rock-climbing, photograph-taking, craft beer enthusiast with a big orange beard.

These articles are free. If you value them and would like to help keep them alive, please buy me a beer:

Buy me a beer.

Integrity is at the core of my values.

I have pledged to the Clean Sport Collective to create positive change in supporting athletes who are committed to clean sport.

I am not affiliated with / sponsored by / an ambassador for / receiving advertisement royalties from any brands.

My advice concerning branded nutrition, hydration, supplements, and equipment is objective, based on personal preferences, and never influenced by affiliations, sponsorships, advertisement royalties, etc.

Any recommendations I make are, and always will be, based on my own views and opinions shaped by the evidence available. My recommendations have never and will never be influenced by affiliations, sponsorships, advertisement royalties, etc.

I have conducted biomedical research for which I have received research dollars from publicly-funded national research councils and medical charities, and also from private companies, including Novo Nordisk Foundation, AstraZeneca, Amylin, the A.P. Møller Foundation, and the Augustinus Foundation. I have also consulted for Boost Treadmills and Gu Energy on their research/innovation grant applications. These companies had no control over the research design, data analysis, or publication outcomes of my work.

I do my utmost to use state-of-the-art, consensus, peer-reviewed and published scientific evidence combined with my empirical evidence observed in practice and feedback from athletes to inform the Veohtu Train Smart Framework.

The information I provide is not medical advice. Before making any changes to your habits of daily living based on any information I provide, always ensure it is safe for you to do so and consult your doctor if you are unsure

Exercise science articles.

Educational deep-dives into the science of running that filter the signal from the noise. Fully-referenced, nerdy, but readable.

Educational deep-dives into the science of running that filter the signal from the noise.
Fully-referenced, nerdy, but readable.