🎙️ From Olympic Marathoner to Physiology Researcher: Jess Piasecki on Female Health and Performance

In this episode, we’re joined by Dr. Jess Piasecki — Olympic marathon runner and associate professor specialising in female physiology. Jess shares her unique journey from elite athlete to academic, reflecting on the transition from shorter races to the marathon distance, overcoming injury setbacks, and staying motivated throughout her career.

We dive deep into the science of female athletic performance, covering crucial topics like menstrual health, low energy availability, and amenorrhea, and how they impact training, recovery, and long-term health. Jess also highlights the benefits of cross-training, the importance of nutrition, and how athletes can maintain both mental resilience and physical well-being in high-performance environments.

Whether you're a competitive athlete, a coach, or simply passionate about sports science and women's health, this conversation is packed with practical insights and evidence-based advice.

🔑 Topics Covered: • The realities of being a female endurance athlete • Navigating injuries and maintaining motivation • The role of cross-training in recovery • Understanding energy availability and menstrual health • Why regular cycles matter in sports performance • Mental health, body image, and athlete well-being • Research-backed advice for long-term health in sport

📍 Chapters: 00:00 – Intro & Jess Piasecki’s Background 05:10 – From University Running to the Olympic Stage 08:16 – Injury Setbacks and Staying Motivated 14:05 – Cross-Training: A Vital Recovery Tool 17:17 – Female Physiology: What Every Athlete Should Know 31:08 – Bone Health, Hormones & Long-Term Well-being 42:35 – Nutrition, Energy & Performance 51:56 – Understanding Menstrual Health in Athletics 01:03:23 – Empowering Female Athletes Through Knowledge

🔔 Don’t forget to like, subscribe, and share if you found this episode insightful!

#FemalePhysiology #MarathonRunning #SportsScience #AthleticPerformance

In this episode of the Supporting Champions Podcast, I’m joined by the brilliant Kate Spilsbury—a former colleague, friend, and leading performance physiologist. Kate's journey from nutrition to physiology is both inspiring and instructive, and I couldn’t be more thrilled to welcome her to the show.

We explore the critical moments in athlete preparation—particularly tapering and peaking—and why getting them right can lead to breakthroughs or breakdowns in performance. Drawing on her experience in both British athletics and now high-performance sport in Australia, Kate shares deep insights into how training systems compare, how to support athletes through the nerves of tapering, and how individualized approaches are key to unlocking potential.

This conversation is rich with reflections from her research (including Kenyan vs. British runners), her experience leading into the 2032 Brisbane Olympics, and her wisdom on monitoring, recovery, and pacing strategies that really work.

✅ Key Topics

✔️ Tapering and peaking for optimal performance ✔️ Transition from nutrition to physiology ✔️ High performance systems in the UK vs. Australia ✔️ Managing training loads and athlete readiness ✔️ Monitoring tools: HRV, pacing, and athlete feedback ✔️ The psychological side of tapering ✔️ Individualization in endurance and team sports ✔️ Environmental factors: heat, altitude, geography ✔️ Recovery strategies and their effectiveness

🕒 Chapters

00:00 – Reconnecting and Career Path 02:51 – Transitioning to High Performance Management 06:03 – Comparing Athletic Systems: Australia vs UK 08:50 – The Importance of Tapering and Peaking 12:06 – Understanding the Athlete's Mindset 15:01 – The Risks of Inadequate Tapering 18:10 – Strategies for Effective Peaking 20:52 – Guidelines for Tapering and Peaking 24:06 – Insights from Research on Training Loads 27:18 – Tapering Strategies in Endurance Sports 29:54 – Individualization in Team Sports Training 33:04 – Recovery Methods and Their Impact 36:05 – Environmental Considerations in Tapering 39:11 – Monitoring Athlete Responses During Tapering 41:54 – The Importance of Individualization in Tapering 46:57 – Pacing Strategies and Their Relation to Tapering

Kate’s knowledge is exceptional—and her honesty about the real-world complexities of performance makes this a must-listen for coaches, sports scientists, and anyone working in elite sport.

🎧 Subscribe, share, and join the conversation.

#SupportingChampions #SteveIngham #KateSpilsbury #Tapering #Peaking #EnduranceSports #HighPerformance #Olympics #SportsScience #TeamSports #AthleteMonitoring #Recovery #Physiology

In this episode of the Supporting Champions Podcast, Steve Ingham is joined by Tim Stevenson – a seasoned strength and conditioning coach – to explore the complex mechanics of the shoulder, injury prevention, and how to build resilient, high-performing athletes. Drawing from over 16 years of experience and his work with elite performers like Charlotte Henshaw, Tim shares a philosophy that moves beyond traditional training—focusing instead on dynamic stability, movement quality, and control-based strength.

Tim sheds light on why the shoulder is such a vulnerable joint, and how athletes can strengthen it not just through brute force, but through mobility, variation, and intentional movement. We explore how rehabilitation should be integrated with performance training, and how a holistic approach is essential for long-term fitness, injury resilience, and sustained enjoyment in sport.

🔍 Key Takeaways

✅ The shoulder’s complexity requires dynamic, not just isolated, strength.

✅ Rehab and S&C shouldn’t be separate—they must be integrated.

✅ Varied movement patterns and calisthenics build “bulletproof” shoulders.

✅ Strength is the armour—but control and awareness are the strategy.

✅ Movement quality matters more than just lifting heavy.

📌 Chapters

00:00 Introduction to Tim Stevenson and His Journey

03:05 The Complexity of Shoulder Injuries

05:47 Rehabilitation vs. Strength Training for Shoulders

09:14 Case Study: Charlotte Henshaw’s Journey

11:58 Dynamic Stability in Shoulder Training

14:57 Rethinking Traditional Strength Methods

17:48 Building Bulletproof Shoulders

21:00 Integrating Rehab with S&C

24:05 The Role of External Rotation

26:59 Exploring Training Alternatives

38:33 The Importance of Shoulder Mechanics

41:05 Integrating Control-Based Movements

42:30 Exploring Athleticism and Strength

44:41 Functional Performance Goals

46:38 Movement vs. Strength

48:56 Long-Term Fitness Philosophy

53:33 Variety and Longevity in Training

54:58 Practical Training Recommendations

01:01:17 Mobility Integration

01:04:22 Cross-Training for Shoulder Health

01:07:10 Final Thoughts

🎧 Whether you’re an athlete, coach, physio, or simply someone looking to future-proof your training, this episode with Tim Stevenson offers a compelling look into the science and practice of building strong, mobile, and resilient shoulders.

🔗 Learn more about Tim’s work at: https://www.dynamicshoulders.com/

🎓 Use code SC10 for 10% off all Supporting Champions Courses: https://www.supportingchampions.co.uk/onlinecourse/#courses

#StrengthTraining #ShoulderHealth #Rehabilitation #InjuryPrevention #AthleteDevelopment #SupportingChampions #DynamicStability #MobilityTraining