New Research on Torque Training, Ketones, Carb Loading and Pacing

In this episode, coach Daniel Rowland and myself each bring two recent research studies to the table that we have found interesting and potentially useful for athletes and coaches. We discuss the implications and practical takeaways of the findings, how athletes can implement the findings in practice, and the strengths and weaknesses of the different studies. Whether you listen for the love of endurance sports science, or because you want to keep up to date with the cutting edge in triathlon training, this one is for you.  HIGHLIGHTS AND KEY TOPICS:  A study looking into two types of torque training: very short maximal effort low-cadence sprints, and classic four-minute torque intervals just below Critical Power. Does ketone ester supplementation have direct performance-enhancing benefits?  How age-group triathletes actually carb-loaded before the Ironman World Championships - did they hit the optimal amounts of carbohydrates or not?  A review on the science of pacing, and practical takeaways including specific sessions to improve pacing.  DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.  The shownotes for today's episode can be found at https://scientifictriathlon.com/tts698/ LINKS AND RESOURCES:  Daniel’s Substack (Endurance: Ideas + Implementation) and website The Role of Pedaling Intensity During Torque Training in Cyclists: A Three‐Arm Randomized Controlled Trial - de Pablos et al. 2026 Post‐exercise ketone supplementation improves endurance performance and mitochondrial adaptations during an 8‐week endurance training intervention - Robberechts et al. 2026 From Intention to Execution: Pre-Race Nutrition Behaviours, Influences, and Performance Outcomes in Female Endurance Athletes at the IRONMAN® World Championships - Fortis et al. 2026 Developing negative split pacing in endurance athletes: practical guidelines and training models - Grivas et al. 2026 WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following related episodes: John Wakefield of Red Bull BORA hansgrohe – cycling coach and bike fitter | EP#465 - for more on torque training Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354 - for more on carb loading Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252 - for even more on carb loading Brendan Egan, PhD | EP#407 - for more on ketones Pacing science and training talk with Andy Renfree, PhD | EP#349 - for more on pacing You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs) Subscribe to our Newsletter Follow us on Instagram Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.  HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?  I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.  Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released. Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!  Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones). Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.  SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.