Shownotes

Jeff's background

03:27 -

• I’m an emergency physician based in Denver, Colorado, but my roots trace back to Montreal, Canada. I've been deeply involved in the sport of triathlon for around twenty years. My journey began as a back-of-the-pack age grouper, but through dedication and persistence, I've gradually improved my performance.
• Today, I consistently find myself leading in my age group. About five years ago, I transitioned into coaching, sharing my knowledge and experience with others.
• Additionally, I produce the Tri Doc podcast, a passion project I've been committed to for the past few years.

Endurance sports and lifespan

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• Over the past several decades, a substantial body of research has consistently highlighted the detrimental effects of a sedentary lifestyle. Individuals who spend significant portions of their day inactive, perhaps lounging on the sofa, are statistically more likely to face a range of health issues as they grow older.
• These issues manifest as increased morbidity—meaning a higher incidence of various diseases—and a greater risk of premature mortality.
• While it's important to remember that these findings are based on population data and don't apply to every individual case, the general trend is unmistakable: the more sedentary one is, the lower their quality of life tends to be in later years.
• On the flip side, maintaining an active lifestyle brings a wealth of benefits, both physical and mental. It's not necessary to train rigorously for events like triathlons or marathons to reap these rewards. Engaging in just 30 minutes of some form of physical activity each day has been shown to significantly enhance quality of life indicators and reduce mortality rates associated with cardiovascular diseases and other health conditions, including various cancers.
• Moreover, the advantages of being active extend beyond physical health. Active individuals often exhibit a more positive outlook on life and tend to be happier overall. While it's plausible that happier individuals might be more inclined to stay active, there's also evidence to suggest that regular physical activity can contribute to increased happiness and a more optimistic disposition.
• Thus, the reasons to stay active are numerous and compelling, encompassing improvements in both physical and mental well-being.
• For older adults, such as those in their late fifties engaging in high-intensity training—which generally means exertions within zone three or higher—the research indicates a clear reduction in both mortality and morbidity related to cardiovascular diseases. This includes a decrease in incidents of heart attacks, strokes, and other cardiovascular conditions as the amount of endurance activity per week increases.
• However, there's a tipping point to consider. When the volume of high-intensity endurance training reaches around ten hours per week, the additional benefits begin to plateau. Training beyond this point, say eleven or twelve hours weekly, doesn't confer the same incremental advantages and may slightly diminish some of the benefits gained up to the ten-hour mark. Importantly, it's crucial to emphasise that this plateau doesn't translate into increased risk.
• Training at high intensity for more than 10 hours a week, especially in zones three and above, puts things into perspective.
• Very few people, particularly amateur and older athletes, can consistently sustain that without risking overtraining or significant fatigue.
• In my experience coaching athletes, not many can handle that kind of load consistently—hours, yes, but when it comes to intense sessions, fatigue builds up quickly, especially beyond zone three.
• This highlights that those who train at such high intensities for extended periods represent a small segment of the population, which inherently magnifies the associated risks.
• It’s challenging to quantify how these risks apply broadly, but they are very real and must be taken seriously. Although more recent studies have made it unclear what exactly causes these risks, the science is fascinating, and ultimately, each person needs to make their own informed decision.
• For instance, I personally train between 12 and 16 hours a week, but not all of that is high intensity; much of it is in zone two.
• I’ve consciously decided that the benefits to my quality of life outweigh the slightly reduced benefits I might achieve if I trained less. I’m willing to accept the trade-off because the immediate improvements to my quality of life are worth it to me.

Reviews on the topic

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• Recently, I delved into a study that involved 106 cyclists and utilised cardiac MRIs to investigate the presence of fibrosis in their hearts.
• The study revealed that many of these athletes did indeed have cardiac fibrosis, but the extent of their training didn’t appear to correlate with the likelihood of developing fibrosis. Both athletes who trained intensely and those who trained less were equally likely to have fibrosis.
• Additionally, these athletes were monitored over a year with loop recorders to detect any arrhythmias. A significant number of them did develop arrhythmias, but interestingly, these were largely asymptomatic and clinically insignificant—typically just a few beats of unsustained arrhythmias that were only noted because of the constant monitoring.
• The authors of the study concluded that while cardiac fibrosis is common among older athletes, its clinical relevance remains unclear.
• There’s an evident connection between fibrosis and the development of arrhythmias, but these arrhythmias don’t seem to pose any significant health risks.
• I believe the issue might be multifactorial. We know that intensive training can lead to an enlargement of the heart, which could be a risk factor for arrhythmias.
• However, there’s still so much we don’t understand, and I’m not sure if we’ll ever have a completely satisfactory explanation or clear guidelines on this matter.
• Given the uncertainty, my advice to athletes is to focus on what makes them happy and make decisions based on their individual circumstances, including family history and personal risk factors.
• It’s important not to become overly concerned about these findings, especially when there are so many other pressing issues to consider.
• Moreover, regardless of whether you train less or more than the so-called optimal amount for life expectancy, the benefits you gain, particularly in terms of life expectancy and cardiovascular health, far outweigh those of a sedentary lifestyle.

Regular check-ups

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• When it comes to athlete screening, especially for those under 40, the impact is minimal. If you're a healthy, active individual, routine screenings likely won't identify risks.
• However, if you're in your 30s or 40s, perhaps overweight, with a family history of heart disease, and you're considering becoming more active, it's wise to consult a physician first.
• A check-up, including a cardiogram and cholesterol markers, can help ensure you're safe to start exercising. If everything looks normal, you won't need regular screenings.
• For older athletes in their 50s, a resting cardiogram might be recommended, but it may not be very beneficial if you're asymptomatic.
• My primary advice is to be vigilant and listen to your body. Athletes often dismiss minor symptoms, which can lead to severe issues later. Symptoms like unexpected shortness of breath, fatigue, or chest discomfort should be taken seriously, especially if you're older or have a family history of heart disease.
• It's better to address these symptoms early rather than face a serious event during physical activity.
• Heart rate monitors have become valuable tools in this regard. Many people come to the emergency room after their smartwatch or fitness tracker picks up an irregular heartbeat.
• Monitoring your heart rate can alert you to potential problems, such as a resting heart rate that's higher than usual or an inability to reach your normal heart rate during exercise.
• These could be signs that something is wrong, and you should consider them as potential warning signs.
• The key takeaway is to pay attention to your body and address issues early. This applies to injuries as well—early intervention can prevent minor symptoms from turning into major injuries. The same philosophy applies to cardiovascular health but with much higher stakes.
• For older athletes diagnosed with conditions like high cholesterol or hypertension, there's often a reluctance to take medications due to concerns about how they might affect performance. It's important to communicate with your physician to find treatments that won't hinder your athletic abilities.
• For example, while beta blockers are commonly used to treat high blood pressure, they can interfere with exercise. However, there are other options available that may have less impact on performance.
• Don't avoid medications when they're necessary, as untreated conditions like high blood pressure can lead to long-term heart issues.

Blood analysis

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• In the realm of endurance sports, a significant trend has emerged where broad panels of blood and urine tests are marketed to athletes. It's striking to see how successful this business model has become, even though, from a medical perspective, it is somewhat troubling. In medicine, we have actually moved away from extensive routine testing.
• In the past, annual testing was more common, but we've since realised that such practices are often a waste of time and money. Moreover, these tests tend to yield many false positives and negatives that provide information we don't necessarily need.
• Today, medical testing is generally more symptom-driven or based on specific history, such as family history, rather than being conducted routinely without a clear indication. This shift means we are testing much less frequently than before.
• However, it seems that labs and private companies have identified a gap and are now offering these extensive testing panels, especially to athletes, despite the fact that they are largely unnecessary.
• For about 95% of athletes, regular blood and urine testing isn't necessary. There are only two specific tests that could potentially be useful. The first is iron levels, particularly for women, as iron deficiency can be more common.
• While it's important for menstruating women to check their iron levels, once these levels are found to be normal, ongoing testing isn't typically required. This decision should, however, be made in consultation with a physician.
• The second test is for vitamin D levels, but this comes with complications. Vitamin D levels vary depending on which metabolite is measured and the geographical location, as there is no universally accepted normal range for vitamin D. What is considered a normal level in one country may not be in another, which makes it unclear how useful vitamin D testing truly is. Despite this, vitamin D deficiency is commonly identified, so it might still be worth checking.
• Beyond iron and vitamin D, random testing is generally unnecessary and unlikely to be beneficial. For healthy individuals following a balanced diet, these broad-based panels are not likely to reveal anything of significance.

Vitamin D

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• Vitamin D has been extensively studied, linking it to various health conditions such as sepsis, cancer, and bone disorders. However, the research does not consistently show that supplementing with vitamin D effectively prevents these issues.
• For instance, despite the promise shown in studies, vitamin D supplementation has not demonstrated a significant impact on outcomes in severe infections like sepsis.
• Similarly, unless a person has a specific bone disease such as rickets or is vitamin D deficient, taking vitamin D supplements does not seem to offer tangible benefits.
• I had a personal experience that illustrated this. After a bike accident where I fractured my scapula, my orthopaedic surgeon suggested taking vitamin D to aid bone healing.
• Sceptical, I reviewed the evidence and found that there is no scientific basis supporting the idea that vitamin D aids bone healing, provided that one's diet already includes sufficient vitamin D.
• This suggests that unless there’s a genuine deficiency, additional supplementation might be unnecessary.
• People in certain regions, especially those with limited sunlight, might indeed need to supplement with vitamin D. For example, in Finland, public health guidelines have recommended that everyone take vitamin D supplements due to the country's low sunlight levels.
• However, while the assumption was that most Finns were vitamin D deficient, there wasn’t a corresponding increase in vitamin D deficiency-related diseases, like rickets or bone fractures.
• This suggests that the perceived need for universal supplementation might have been overstated.
• In these northern countries, many foods are fortified with vitamin D, helping to offset the lack of sunlight exposure. Therefore, the general population remains healthy despite lower natural vitamin D levels.
• If someone is on the lower end of the vitamin D spectrum, supplementing may be harmless and potentially beneficial, but it is unlikely to produce dramatic health improvements. It’s also important to consider that sometimes, correlation does not imply causation.
• For instance, people with weaker bone structures might spend less time outdoors, leading to lower vitamin D levels—not necessarily the other way around.

Iron

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• Iron studies can be quite complex and difficult to interpret, even for professionals like myself. When considering iron levels, there are two main scenarios: either you're iron deficient with a normal haemoglobin level, or you're iron deficient and anaemic, which means you have low haemoglobin.
• The latter is more serious, as it indicates iron deficiency anaemia. Iron is crucial because it forms a central part of the haemoglobin molecule, which is responsible for binding and transporting oxygen throughout the body.
• Without sufficient iron, your body can't produce enough haemoglobin, leading to anaemia due to a reduced number of red blood cells.
• When we conduct iron studies, we measure several indicators, but the most critical ones are ferritin and haemoglobin. Ferritin is a protein that stores iron, and its levels often drop before serum iron levels do, making it a good early indicator of iron deficiency.
• If your haemoglobin is low, it's highly likely that your ferritin levels will also be low, unless there's another underlying cause of anaemia.
• If your iron studies show low ferritin but normal haemoglobin, it's still advisable to discuss this with your doctor.
• For women, iron supplementation might be necessary, especially if menstruation is a factor. For men, it might be sufficient to increase dietary iron unless other issues are at play.
• The distinction between men and women is important because the primary cause of iron deficiency anaemia is blood loss.
• In men, if iron deficiency anaemia is present, it’s vital to investigate further for potential internal blood loss, particularly from the gastrointestinal tract, which could indicate something serious like colon cancer. For menstruating women, iron deficiency anaemia is often due to blood loss during menstruation, but if a post-menopausal woman experiences it, the concern mirrors that for men, and internal bleeding should be ruled out.
• Regarding haemoglobin measurement, simply checking the haemoglobin concentration is usually sufficient; there's no need to go into more complex measurements like haemoglobin mass.

Diets

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• Iron is available in two primary forms: organic and inorganic. Organic iron comes from animal products and is more easily absorbed by the body because it is bound to animal proteins like haemoglobin, ferritin, and myoglobin.
• When you consume animal products, such as steak, you're ingesting these proteins along with the iron they contain, and because our bodies are efficient at absorbing proteins, we do a great job of taking in the associated iron.
• On the other hand, inorganic iron, which is found in non-animal sources like leafy vegetables (e.g., spinach) and supplements like spirulina, is not as easily absorbed. If you consume 100 milligrams of organic iron, nearly all of it is absorbed by the body.
• However, with inorganic iron, only about a third, or 33 milligrams, is absorbed. This makes it challenging to get an adequate amount of iron from plant-based sources alone.
• As someone who follows a plant-based diet, or for anyone else on a similar diet, it’s crucial to consume a larger quantity of iron to meet your needs.
• Additionally, you should pair iron intake with something that enhances absorption, such as vitamin C. For instance, taking iron in the morning with a glass of orange juice can significantly improve absorption.
• It’s advisable for individuals on a plant-based diet to get their iron levels checked at least once, just to ensure they're not deficient. However, most vegans and vegetarians are generally well-informed about their nutritional needs and actively seek out iron-rich foods, as well as foods high in B vitamins, which are also typically found in animal products.
• Moreover, many foods today are fortified with these essential micronutrients, making it easier to maintain adequate levels.

Oral Health

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• In the emergency department, we often encounter patients with dental issues, which I find somewhat ironic. Many people seem to avoid visiting the dentist due to fear, yet they come to us for help with dental problems. I always joke about this by saying that I've never gone to my dentist with a cough, so why do people come to me with their dental concerns?
• But this situation led me to invite a dentist to my podcast to explore these issues more deeply.
• During our conversation, I learned a great deal about the importance of oral health. The dentist, who is also an endurance athlete, explained the critical role that sugars—both simple and complex—play in dental health.
• Essentially, when we consume these sugars, we're providing fuel not just for our bodies but also for the bacteria in our mouths. Our mouths are quite dirty, but this is by design, as they serve as the primary entry point to our bodies.
• The bacteria in our mouths help protect us by breaking down sugars and acting as a first line of defence. However, in doing so, they can also release toxic chemicals that damage our teeth.
• The dentist stressed that while it's important to be mindful of what we eat, maintaining good dental hygiene is crucial.
• This means brushing and flossing regularly, as well as seeing a dentist consistently. Neglecting this can lead to significant problems, especially for athletes. I recall a friend, a triathlete named Joe, who faced a dental issue just days before an Ironman event.
• Instead of focusing on his race, he was preoccupied with finding a dentist, which highlights how disruptive dental pain can be, particularly at critical times.
• Moreover, there’s growing evidence suggesting a link between oral health and other diseases, such as cardiovascular issues and stroke.
• Although this connection isn't yet fully understood, it underscores the potential impact of what's happening in our mouths on our overall health. Since our mouth is the gateway to our body, it makes sense that maintaining its health could protect us from other illnesses, while neglecting it could have harmful effects.

Misconceptions about health and endurance sports

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• When people start doing endurance sports, they often believe it will be a quick fix for weight loss and body transformation. They might see athletes in peak condition and think that by merely participating, they too will achieve similar results in a short time.
• However, this belief is based on a significant misconception.
• Simply engaging in exercise is not enough to guarantee weight loss. Proper fueling is essential for optimal performance and weight management.
• Without adequate carbohydrates, which must be sourced externally since our bodies are not efficient at metabolising fat alone, it's impossible to sustain the necessary level of exercise.
• Nutritionists frequently emphasise on my podcast that athletes need to fuel their bodies correctly to perform well. While exercise contributes to fitness and can aid in weight loss over time, it’s the consistent increase in metabolic rate that eventually leads to fat loss, not the immediate impact of the workout itself.
• Another prevalent myth is that investing in advanced technology or supplements can replace the necessity of hard work.
• Many people believe that purchasing the latest gadgets or products, such as those endorsed by elite athletes, will somehow enhance their performance.
• In reality, for most individuals who are operating at 60 to 80 per cent of their physiological potential, the most significant gains come from consistent training rather than from any technological or supplementary aids.
• These tools may offer marginal benefits, but they cannot substitute for the fundamental requirement of putting in the effort.
• Additionally, there is a misconception about salt intake. During events, especially in hot conditions, I often observe participants consuming excessive amounts of salt, believing it to be a cure-all for various issues such as cramping or dehydration.
• While salt is indeed necessary, the belief that excessive quantities can prevent or remedy all issues is misguided. In reality, most people only need around 400 to 500 milligrams of salt per hour, which is typically included in commercial sports drinks.
• Excessive salt intake can lead to gastrointestinal distress and does not provide the benefits many expect. It’s crucial to find a balance and not over-rely on salt as a solution.
• It’s a common misconception that the amount of energy you burn is directly linked to how hard you feel you’re working. To illustrate this, let’s use cycling as an example.
• Even if you’re panting and exerting yourself heavily, if you’re only pedalling at 100 watts, which is typical for someone who is just starting out, you are still burning a certain amount of energy. Watts measure energy per unit of time, so they provide an objective measure of your energy expenditure during a session.
• On a bike, this measure is quite reliable because the efficiency factor is relatively stable compared to activities like running or swimming.
• Therefore, you can get a fairly accurate estimate of how much energy you're burning based on the average watts you're producing in a given session.
• What you mentioned about needing patience to build strength and improve performance makes perfect sense. When you’re starting out and trying to create a caloric deficit, it can be challenging because you burn energy relatively slowly.
• As you become fitter, your power output improves — for example, you might progress from 100 watts to 130 or 140 watts. Consequently, the energy expenditure for the same bike session increases, making it easier to achieve an appropriate caloric deficit and thereby lose weight more effectively.

Anti Doping rules

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• The issue of doping in sports, particularly among age group athletes, remains a significant concern. Despite the widespread acknowledgement of this problem across various age groups, the organisations responsible for these events appear either unwilling or unable to tackle it effectively.
• This lack of action has led to a situation where individuals feel emboldened to dope without fear of detection, primarily because the testing processes are insufficient.
• Current testing regimes for age groupers are extremely limited—testing is conducted on less than 0.1% of participants at major events such as those organised by PTO, Ironman, and similar entities.
• Consequently, the vast majority of age group athletes are not tested, and this lack of scrutiny allows doping to flourish unchecked. This inadequacy in testing is particularly troubling when considering the impressive and sometimes inexplicable performances seen in older age groups, where suspicions naturally arise due to the absence of rigorous controls.
• There is considerable frustration with the common excuse given by those who test positive, often attributing their results to something they ate. This excuse is increasingly seen as worn-out and disingenuous.
• A more substantial issue is the reported prevalence of doping among age groupers. For instance, a study conducted at the Roth event found that between 11% and 15% of age group participants admitted to using banned substances like EPO and testosterone without remorse, further tarnishing the credibility of clean athletes.
• This situation is especially disheartening for genuinely clean athletes who face unwarranted suspicion and doubt due to the pervasive doping culture. I know personally two outstanding female athletes who have achieved world championship titles in the 70.3 category within their age groups.
• These women have dedicated years of hard work to their training and have consistently performed at high levels across various distances. However, because of the general lack of testing and the prevalence of doping, their accomplishments are often viewed with suspicion, despite their clean track records.
• The issue is exacerbated by the rise in testosterone replacement therapy, which has become a contentious topic in recent years. Historically, testosterone supplementation was not a prevalent issue, but it has gained prominence as pharmaceutical companies have marketed it as a solution for "low testosterone" or "low T," a condition that is often merely a normal aspect of ageing rather than a genuine medical problem.
• This has created a false market for testosterone, leading many to use it not for legitimate medical reasons but to gain a competitive edge, thus cheating the system.
• While there are indeed medical conditions like hypogonadism that require genuine testosterone therapy, these cases are relatively rare compared to the number of individuals seeking testosterone for performance enhancement.
• The broader use of testosterone in sports, particularly among older athletes, raises concerns about health risks such as cardiovascular issues, which have been observed in those using anabolic steroids.
• Furthermore, other banned substances such as EPO pose significant health risks. EPO use can lead to dangerously high blood counts, resulting in severe health problems including potentially fatal conditions like hyperviscosity, which can cause critical damage to organs.
• The broader impact of this doping issue extends beyond individual health risks. It undermines the integrity of the sport, breeds distrust among participants, and diminishes the enjoyment of competing.
• Many athletes are willing to contribute an additional fee for more comprehensive drug testing, indicating a strong desire for improved measures.
• Sports organisations need to take this concern seriously and implement more widespread and effective testing to restore confidence and fairness to the competition.
• With a fee of five dollars per participant per race, it’s uncertain how much additional funding would be necessary to support effective testing. However, considering a race with 2,000 participants, this would accumulate to $10,000, which is a significant amount that could cover a substantial number of drug tests.
• While comprehensive mass spectrometry tests for every possible substance are impractical, it's possible to employ tests for commonly abused performance-enhancing drugs.
• For example, testing for substances such as erythropoietin (EPO) and testosterone could be targeted. From my previous experience working in a drug testing lab before my medical career, I know that developing a specific assay to detect a few key substances is feasible.
• The approach to testing could be strategic and randomised. One could test the top finishers in each age group on the podium, as well as a random selection of the top 20% finishers from each age group.
• This method ensures a fair yet manageable testing process. Testing could be conducted at the finish line or during award ceremonies, which would help in ensuring compliance without causing significant disruption.
• The implementation of such a testing protocol doesn’t seem overly complex or burdensome. Given that athletes are already agreeing to anti-doping codes when entering races, including world championships, extending this to all sanctioned events seems reasonable.
• It would not only ensure integrity in the sport but also align with the expectations set by triathlon federations.

Unintended adverse analytical finding

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• I want to highlight the value of the World Anti-Doping Agency's (WADA) website, particularly its Global DRO tool, which is an essential resource for athletes.
• This tool allows you to check the status of various medications to determine if they are prohibited in competition, out of competition, or if you need a Therapeutic Use Exemption (TUE).
• By inputting details such as your sport, nationality, and sports federation, you can easily see whether a specific medication is banned.
• For instance, I personally take a medication that is banned during competition but permitted in training. To address this, I contacted USADA to inquire about obtaining a TUE.
• They informed me that while the medication, commonly used by shift workers like myself, is recognised for its potential to remain in the system longer, it is not an issue for age-group competitors as long as proper documentation is maintained.
• They advised me to keep a record of our conversation and assured me that if the medication were detected during a test, it would not lead to sanctions, provided I have the TUE.
• The key takeaway here is the importance of being proactive. If you’re on a medication that might be restricted, it’s crucial to check the Global DRO and consult with your organisation before any issues arise.
• This approach prevents potential complications and ensures that you comply with anti-doping regulations. Obtaining a TUE is generally straightforward if you need it, provided you follow the necessary steps and have your doctor's support.

Something Jeff is focusing on at the moment

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• As I grow older, I've noticed a gradual decline in my speed and performance, despite maintaining the same level of training intensity. This change was expected, and now my focus is on how to manage this inevitable ageing process effectively.
• I am actively seeking ways to tap into any remaining reserves of speed and to counteract the age-related decline that affects us all.
• One of the most important strategies I've discovered is to listen more attentively to my body.
• Unlike in the past, where I could handle consecutive hard training days, I now find it essential to incorporate one or two easy days of recovery between intense sessions. This adjustment has been crucial in managing my training effectively.
• I've also been experimenting with different recovery tools and techniques to stay competitive within my age group. Interestingly, by embracing this approach and not pushing myself too hard, I've managed to set new personal records in running—times I haven't achieved in nearly a decade.

New ideas Jeff has now that did not have before

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• When I first entered the sport, I believed I had potential but struggled to understand why my performance wasn’t reflecting that potential. Reflecting on my training over the years, I noticed a recurring pattern in my training data—peaks and valleys in my annual training volume.
• There were times I trained intensely, followed by periods of low or no training. It wasn’t until I adopted a strategy of consistent training, including during the off-season, that I began to see significant improvements.
• This consistency didn’t necessarily mean increasing the volume of training but rather maintaining a steady and high-quality effort day in and day out. Over a couple of years of this approach, I achieved remarkable results.
• Now, I emphasize to the athletes I coach the importance of consistency.
• It’s crucial to avoid long breaks in training, even if you’re on vacation; incorporating at least 30 minutes of quality training daily can make a substantial difference over time.
• Another critical lesson I learned is the importance of the mental aspect of the sport. For a long time, I lacked self-belief and attributed my performance to the supposed superior genetics of others.
• It wasn’t until I worked with a mental performance coach and changed my mindset towards training and racing that I saw dramatic improvements. I now firmly believe that one’s mental outlook and approach to the sport can profoundly influence performance.

Skill Jeff would like to have

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• As an adult who took up swimming later in life, I have been on a long and challenging journey to improve my skills. Over the past 20 years, I have worked tirelessly to become a proficient swimmer.
• My progress is evident in my performance; I initially swam my first Olympic distance race in approximately 33 minutes, and now I can complete a half Ironman swim in about the same time. Despite this improvement, I am still several minutes behind the leaders in my age group.
• The learning curve in swimming has been incredibly steep. The hours and distance I’ve dedicated to training have only resulted in small, incremental gains.
• Now, as I age, these small improvements are often counterbalanced by the natural decline in my physical abilities. This ongoing challenge means I am constantly striving to maintain my level of performance.
• Swimming is a highly technical sport, and I am often in awe of those who seem to glide effortlessly through the water. Observing these swimmers serves as a humbling reminder of how far I still have to go, and it makes me wish I could be a better swimmer myself.

Three tips for amateur athletes

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• When you're new to a sport, especially one as technology-driven as triathlon, it’s easy to be overwhelmed by the array of gadgets and gear available. I was advised early on not to get caught up in buying every new piece of equipment.
• Despite this, I ended up purchasing everything I could, believing that each item would make me faster or improve my performance. In reality, the best investment you can make is in a coach.
• A good coach offers tremendous value and can significantly enhance your training. I say this with some self-interest, as I am a coach myself, but I genuinely believe that a coach provides the greatest return on investment.
• Beyond that, investing in yourself is crucial. This includes focusing on your training, recovery, and overall well-being. Quality training, delivered consistently, is far more important than the latest gear.
• It’s also vital not to underestimate the importance of rest and recovery. Many athletes view rest days as wasted time or as missed opportunities, but incorporating proper rest and recovery into your routine is essential. T
• The sooner you recognise the benefits of rest, the more effective your training will be.

Rapid Fire Questions

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What's your favourite book or resource related to endurance sports?
"Serious Training for Endurance Athletes" by Rob Sleamaker and Ray Browning

What's an important habit you've benefited from athletically, professionally or personally?
Focusing exclusively on the things I can control and dismissing the rest as noise. This concept took me a while to fully grasp. For instance, I’ve observed that many new athletes become overly anxious by participating in Facebook groups dedicated to races. In the weeks leading up to a race, these groups often become rife with panic and anxiety, which can be detrimental. I advise new athletes to refrain from engaging with this kind of noise and instead concentrate on their own preparation and adaptability for race day.

Who's somebody that you look up to or that has inspired you?
I’ve had the privilege of knowing Lance Watson since the early days of my involvement in the sport. Over the past several years, I have worked with him, and for the last six to eight months, he has been my personal coach. 

LINKS AND RESOURCES:

• Jeff's website and Instagram
• The TriDoc Podcast
• Mortality (all-cause, cardiovascular disease, and cancer) and longevity in former elite athletes with prof. Melitta Mcnarry | EP#302
• Blood tests and biomarkers for triathletes with Dr. Kush Joshi and Dr. Joel McCay | EP#249
• Serious Training for Endurance Athletes - book by Rob Sleamaker and Ray Browning
• Mallorca Training Camp 2025