All posts by Craig100

What I Read in 2017

This year, I read 55 books, which compares well to previous years (here’s 2016’s book round up, and 2014). This year, I seemed to read less than ever about sport (directly at least), in part because I started to get serious in my study for a Professional Doctorate, which required me to read a lot of research papers, something I also do as part of my day job at DNAFit. As such, reading became more of a tool to wind down, relax, and be exposed to ideas outside of my usual domain.


The best book I read this year was The Sting, closely followed by Columbine. I don’t really enjoy fiction, and so narratives of real life events, which read like fiction, are my substitute. The Sting was incredible; the story has so many turns, and I don’t want to ruin it for you, so please just read it. My attention was initially drawn to it because the initial crime itself happened very close (in Australian terms) to where I now live. Columbine is an in-depth look at the eponymous school shooting, exploring the potential motives of the killers. Given that the shooting took place 18 years ago, the theory put forward by the author – that Eric was likely a psychopath, and Dylan just wanted to commit suicide – was completely new to me, and well argued.


After that, I also enjoyed For Queen & Currency, about a financial scandal that occurred in the Met Police’s Royal Protection group, which again read like a novel. That was much better than The Untouchables, by the same author, that looked at corruption in the police force, which hadso many characters, it was hard to keep track of all the goings on. Into the Black, the story of the first Space Shuttle flight, was much better, sending me into a Wikipedia black hole exploring various different threads. Painful Yarns by Lori Moseley was also excellent, and a great explanation of the concept of pain, particularly chronic pain.


I also read a decent number of books by Michael Lewis. The Undoing Project was as good as you’ve heard, exploring a number of different biases humans hold through the life story of Danny Kahneman and Amos Tversky. The Blind Side was also great, and I especially enjoyed the continuing thread of how a specific position had evolved over the years within football (not the real football, but Gridiron). The Big Short and Flash Boys are great examples of making a complex topic simple to the lay person, something that everyone involved in research should aim to improve within themselves. The concept underpinning Flash Boys was especially complex, but Lewis does a great job in explaining it. Moneyball got its own article. The New New Thing was probably the book of his I enjoyed the least, but I still read 200 pages of it in one go on a plane, so it can’t have been that bad.


Messy by Tim Harford and Behave by Robert Sapolsky were so good they got their own articles, both on HMMRMedia. Definitely read both books if you haven’t already. Fooled by Randomness was, sadly, a letdown, and I’m struggling to motivate myself to move onto The Black Swan, although I feel I must if only to finally be able to read Antifragile (and avoid being labelled an imbecile with no skin in the game). I also didn’t enjoy What Happened by Hillary Clinton as much as I thought I would, which is a shame. The Speechwriter was surprisingly good, and I enjoyed the constant tension between English graduate speechwriter and not-so-well-educated politician boss.


Tribe of Mentors was very Tim Ferriss-esque, promising to 100x my lifestyle by 8am through mindfulness and exogenous ketones. I found Tools of Titans much more interesting, although I suspect on second reading I’ll still pick up some useful tidbits (mostly book recommendations), although the repetitive nature of the same 11 questions might still wear thin. Speaking of book recommendations, via Tools of Titans I picked up House of Leaves (recommended by Amelia Boon), which I think is the worst book I’ve ever tried to read, and Tripping Over the Truth (recommended by Dom D’Agostino), which looks at the hypothesis that cancer is a metabolic disease; this was interesting, if a little left-field. Cancer: A Beginners Guide acted as a counter-balance, and, whilst well researched and informative, was perhaps a little dry.


Of the textbooks I read (yay!), the best two were Monitoring Training and Performance in Athletes – a hot topic in sports science at moment, and done justice by Mike McGuigan – and Molecular Exercise Physiology: An Introduction, which, as textbooks go, was all shades of excellent. Sticking to academic texts, Genomics and Personalized Medicine: What Everyone Needs to Know was a good introduction to many of the precision medicine technologies, along with a good discussion of some of the more contemporary issues around their use. Junk DNA was interesting, but also very complex. Caffeine for Sports Performance was a textbook masquerading as a popular science book, and it was wholly readable and very interesting; if you’re interested in caffeine and sport, like I am, it is required reading.


Sleep by Nick Littlehales was a timely reminder of the importance of sleep that I read in a jet lagged state, and, whilst I wouldn’t necessarily say it contained anything groundbreaking, it had a host of practical tips on improving our sleep, and I’d thoroughly recommend. Guests of the Ayatollah (the story of the US Embassy crisis in Iran), The Operator (the autobiography of the SEAL “who shot” Bin Laden), The Crash Detectives (an exploration of air crashes, just what a frequent flyer needs), The Nowhere Men (the story of football scouts), and Lethal Force (the autobiography of a Police Marksman) all deserve honorable mentions and were enjoyable reads.


To finish the year, I’m reading The Angry Chef, which got off to a great start by exploding myths regarding foods and eating, slowed down a bit with an explanation of how myths develop and quackery, and then picked up again with an excellent discussion on relative risk. It’s like the food version of Bad Science, and well worth checking out.


Last year, I said I was going to aim to read most of the highly recommended books from Tools of Titans. I didn’t. Perhaps next year.

The Legacy of Prior Events


The other day, whilst walking from my car to the gym, I was attacked by a bird. I imagine that it thought I was trying to get to its nest or something (I wasn’t), and it swooped down continuously, aiming for my head, until I bid a swifty retreat.

Today, whilst at the track, a bird of the same variety (hopefully not the same one) landed next to me whilst I was stretching. I immediately became a bit anxious, expecting it to attack at any point. I had to move to the other end of the track to continue my warm up, and even then I kept a weary eye on the bird, just in case it attempted to sneak up on me.

Prior to the attack outside the gym, I barely gave birds a second thought. I certainly wasn’t scared of them, and I hardly noticed them. Since the attack, however, I am more anxious around them, even though the attack was a one-time event over my thirty year life.

One prior event has therefore impacted my behaviour, at least acutely. The event itself was pretty benign; I wasn’t hurt or anything. But my brain now reacts to the presence of birds in a different manner to the past. Instead of interpreting them as a winged creature that has no interest in me, now I (or my brain) interprets them as something which could do me harm. And this perception then drives physiological changes, such as the release of stress hormones, which manifest as feelings of anxiety. The legacy of my prior experience drives my current and future behaviours.

From an evolutionary perspective, this is sensible. The first time humans saw fire, they would have been curious. Getting burned by it would have illustrated to them that fire can be harmful, and the feelings of anxiety associated with being around fire would have resulted in a healthy respect of its effects, like burning down your shelter when left unattended.

My experience has a very minimal effect on my life, except for making me more likely to look a bit weird running away from birds at the track. But for people who have experienced serious trauma, such as an assault or a car crash, the effects can be much more serious, making them scared to enter situations similar to the initial incident.

How does this affect athletes? Well, how about if I pull my hamstring during maximum velocity sprinting? During my rehabilitation period, I’m going to become fearful of maximum velocity sprinting, which will affect my performance and more than likely my running technique. Over time, as I accumulate more maximal velocity sprinting without injury, my brain will learn that it is no longer a threat, and the stress response will disappear.

As a real life example of this, after I had back surgery, the only day my back really hurt was race day. This was partly due to the increased anxiety and stress regarding the competition causing a heightened alertness towards threatening symptoms. Had I not known this was going to happen pre-race, I could have become unnerved by the increased sensation of pain in my back, and not been able to compete.

Pulling all these strands together, humans are clearly very complex creatures, and we are all unique in both our experiences and how these experiences affect us. Whilst two people might get exposed to the same stressful experience, the extent to which their behaviour is modified, if at all, will vary. Similarly, two people might get exposed to the same stimulus, but interpret it very differently – in part due to their previous experiences – and therefore have vastly different stress responses. Being aware of this, as athletes, coaches, and people, is crucial; and being mindful of why you might behave the way you do could be due to events in your history, you can attempt to resolve your response to a perceived stressor.

Which is why the next time I’m going to the track, I’m taking a water pistol.


If you found this article somewhat interesting, you might find this one , where I take a look at Robert Sapolsky’s most recent book, and what it can teach us about why certain behaviours happen, similarly enthralling



Enter Shikari, Felix Baumgartner, & The Sub-2H Project

Towards the end of 2006, I was in a record store in Bath when a simple cardboard sleeve caught my eye, emblazoned with the words Enter Shikari. The name made me curious, so I bought the single (it was only £2.99), and put it into my CD player. As the first guitar sounds from “Sorry You’re Not a Winner” came out, I was sure I had found my new favourite band. A month later, I saw them live at a bar in Bristol, and they were amazing. I bought everything I could from them (“Mothership” is still my favourite song), and spent all my time listening to them.


And then they got famous. They were everywhere – on the covers of magazines, at festivals. You couldn’t move for people who were Enter Shikari fans. And this annoyed me, because they were MY band. I had discovered them before they were cool and slightly mainstream, and I didn’t like the fact that everyone else had now discovered them for themselves. They were even on Radio One. Never mind that they had been slaving away for years looking for their break.


This bitterness inside of me is difficult to explain; I still really liked Enter Shikari, but I was cynical about everyone else’s motives for liking them. They were just jumping on the bandwagon, surely.


What does this have to do with Nike’s sub-2 hour marathon project? Well, since it’s been announced, there has been a lot of criticism regarding it. And this criticism mainly comes from well established runners and running journalists, who see it as a fake. They feel like it will make a mockery of marathon running. The sub-2 hour project is taking marathon running mainstream, which you can see from the amount of attention given to it in the papers, magazines, and online message boards. To hard core runners, the sub-2 project is bad because it’s taking their secret, something they loved before it was cool, and making it more accessible and interesting.


And it is definitely driving interest. Do you want to know how many marathons I’ve watched in my life? It is precisely zero. Any coverage I have seen of the marathon is the most important bit; the last 100m (because 100m is the only distance that matters) before the runners cross the finish line. And yet since the sub-2 project has been announced, I’ve devoured all the information I can on the subject. I read Ed Caesar’s great book, “Two Hours”. Next up is Phil Maffetone’s “01:59”. I’ve even started to read Tim Noakes’ “The Lore of Running”, which is 952 pages in length.


But that’s not all; I’ve also started to run, admittedly very slowly. Why am I doing this? Because the sub-2h project has captured my imagination. I’ve never cared about VO2max, lactate threshold, or running economy before. Now I’m training to see how these variables are affected by training, to use my own body to improve my knowledge in this area. I’m reading about fatigue, the impact of different pacing strategies on performance, and the psychological constructs that govern endurance performance. I’m curious about heat adaptation (running in the Queensland summer is difficult), and fats versus carbohydrates for fuel. These are all things I’ve only ever had a passing interest in previously, and yet now I’m getting all the information I can, and putting it to use on myself.


So why this sudden change? Because this project is incredibly exciting to me. The athletes and scientists involved are looking to innovate and drive forward performance. The only other time I’ve been excited like this is when, for the first and only time in my life, I watched someone parachute to Earth. The Red Bull Stratos project also gripped me; they wanted someone to jump from what was effectively space, break the sound barrier in freefall, and safely land. The thought of that is mental, and so I had to watch it. I read books about this too, including “Freefall” by a former SAS soldier who had previously tried to break the record. And so, on Sunday 14th October 2012, I watched a balloon travel far up into the atmosphere, transfixed. I watched Felix come back down, and there may even have been a little tear in my eye when he landed. Because life is about pushing the boundaries, and I am in awe of people like that.


The only disappointing thing for me about the Stratos project is that there wasn’t a whole lot of insight into the training and planning that went into the mission. This is where the sub-2h project should be different. Ed Cesar and Alex Hutchinson, two great journalists (check out Alex’s book) are going to be able to take us into the action, and afterwards, hopefully, give us some ideas into the science that went into it all, which will be fascinating.


So, cynics and running hipsters, my question to you is – what’s the worst that can happen? Nike can throw all their effort into this, and fail; in which case you’ll be vindicated and you can act all smug. Or they’ll do it, and even more people will become interested in running. This means better equipment for you, utilising whatever new technologies these projects unearth. It might mean a better understanding of the psychological aspects that impact endurance performance – which will enable you to run faster yourself. I’m struggling to see a downside.


Let’s bring this full circle, and end with Enter Shikari. They came to play a show in Bath a few months later, which had a capacity about 6 times that of the show I had seen previously in Bristol. It sold out; I had a ticket, but I wasn’t sure if I should go – it would be full of people who hadn’t liked the band, MY band, for as long as me; they didn’t appreciate them like I did. Anyway, I went, I met Rory C (I didn’t ask him what his thesis was) and it was far and away the best gig I have ever been too. As a result of their success, they made more money, and more albums, increasing my enjoyment from their music. Their becoming more recognised was a blessing in disguise for me. The sub-2h marathon project might be the same for runners.

What I Read in 2016

It’s that time of the year again, where people tend to look back at what they achieved, and what they are looking to improve on in the future. My 2016 was pretty solid – I got married, travelled extensively – both for work and on holiday, was a named author on a published paper (my first), and started a Professional Doctorate, which I’m really enjoying. Those of you that know me will be aware that I very much enjoy reading, and so in the hope that I’m somewhat relevant (and also to allow me to revisit some of the books I’ve read), I’ve put together a list of the best or most important books I read in 2016.


My 2016 Reading List


  1. How Bad Do You Want It? Mastering the Psychology of Mind Over Muscle by Matt Fitzgerald – 5/5


This was the first book I read in 2016, and it is outstanding. It examines the interplay between the brain and endurance performance through individual stories that keep you gripped. It’s a great example of scientific communication, and it’s also a subject matter that all coaches should become au fait with. Please read this book.


  1. Strength and Conditioning: Biological Principles and Practical Applications by Marco Cardinale (Ed) – 4/5


This is a textbook, and as such isn’t a typical bedtime read – I dedicated an hour a day to work through it and make notes. It’s very technical, but also rewarding, because you really do get an understanding of the scientific principles that underpin sports performance. If you haven’t gone through a textbook before, a better start point might be “High Performance Training for Sport”, which is a bit more practical, but if you want the theory this is the place to go.


  1. The Skeleton Cupboard: Stories from a clinical psychologist by Tanya Byron – 5/5


Sometimes it’s good to read for escapism, as opposed to learning. This book definitely achieved that for me; I read it cover to cover on a four-hour flight, which made the time fly by. The book is an autobiographical account of key cases from a clinical psychologist, and it’s a fascinating read.


  1. How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Michael Greger – 3/5


The main premise of this book is that consuming meat is unhealthy, and we should consume a plant-based diet. I eat a lot of meat, which obviously caused plenty of cognitive dissonance when reading this book. I found it interesting, and here are my main thoughts:

  • I remain unconvinced that eating meat, in and of itself, is unhealthy
  • The evidence cited in this book tends to compare meat eaters to vegetarians, which methodologically is flawed; meat eaters tend to eat fewer vegetables (sounds obvious), and are more likely to drink and smoke. So what happens if you eat meat, but also exercise, don’t smoke or drink (much) and eat a lot of vegetables? It’s not clear.
  • It’s definitely a good idea to eat plenty of vegetables and fruits, but I still think that meat can form part of your diet – provided that the meat doesn’t replace the vegetables you consume.

That said, it’s a good idea to read books that challenge your beliefs, and this book was an engaging read.


  1. Wicked Beyond Belief: The Hunt for the Yorkshire Ripper by Michael Bilton – 4/5


I’m a big fan of true crime, and have had a passing curiosity in the Yorkshire Ripper case for a number of years – especially as I grew up there. This book is probably the definitive account, and it covers the story from the first murder, through to Sutcliffe’s capture and subsequent appeals. It also looks at why Sutcliffe got away with it for so long; he was interviewed multiple times, but due to filing errors (this was before computers) he managed to slip through the net each time. As the senior policemen became more tired over the years, they made more mistakes which compounded these filing errors, resulting in more women being killed. Overall, a great read.


  1. Outrage: The Five Reasons Why O.J. Simpson Got Away With Murder by Vincent Bugliosi (4/5) and Without a Doubt by Marcia Clark (4/5)


Like the Yorkshire Ripper case, I’ve long held an interest in the OJ Simpson case, and given that this year there were two brilliant TV series looking at it, I thought I better do some reading up on it. Bugliosi is the prosecutor who got Charles Manson imprisoned, and he examines the OJ case and why he managed to be acquitted – looking at the mistakes of the prosecution. Marcia Clark was the lead prosecutor in the OJ case, so it gives a different perspective on things. Overall, this case is a good example of how emotions can triumph over facts (see Brexit later on), and how an inability to adequately portray these key facts to a lay audience can contribute to failure.


  1. How to Support a Champion by Steve Ingham – 5/5


Steve was kind enough to let me read an advanced copy of this book. You can read my full review here, but in summary, it’s great.


  1. The Pressure Principle: Handle Stress, Harness Energy, and Perform When it Counts by Dave Alred – 5/5


This book is so good, I wrote a full review about it here. Probably the best book I read this year.


  1. Simple Rules: How to Thrive in a Complex World by Kathy Eisenhardt and Donald Sull – 2/5


The key message from this book is to create simple rules that can be easily followed, which means that you don’t waste time or overthink. That’s useful information, but the authors pad out the book with such a huge number of examples that don’t add to the story – so much so, in fact, that I got bored and stopped reading; hence the low score. This presentation explains the key points really well.


  1. The Diet Myth: The Real Science Behind What We Eat by Tim Spector – 4/5


I really enjoyed this book, which looks primarily at the effect the microbiome can have on health – a subject that I’m becoming more interested in. The key take away, for me, was to eat a varied diet lower in sugary products and red meat. Spector also does a good job of debunking a number of other dietary myths, again just underlining the need for an uncomplicated approach to eating.


  1. When Breath Becomes Air by Paul Kalanithi – 4/5


Again, this book was pure escapism, and again I read it cover to cover on a flight. It’s the story of a surgeon who gets terminal cancer, and decides to write a book about his life and experiences; the book is unfinished as the author passed away during the writing. It’s a very emotional book, and it takes you inside the psyche of someone who knows they are dying, and as a doctor fully understands that – which only makes it sadder. Not necessary a feel good read, although it will make you appreciate what you have.


  1. Eleven Rings: The Soul of Success by Phil Jackson – 5/5


Phil Jackson was coach of the Chicago Bulls and LA Lakers during their sustained periods of success, and worked with Michael Jordan, Kobe Bryant and Shaquille O’Neill. This book provides an insight into the dynamics of these teams, and the interplay between coach and superstar athletes. It’s a very good book, and Jackson comes across as someone who can get the best out of people without having to raise his voice – giving responsibility to his players and watching them grow because of it.


  1. The Cure for Everything: Untangling Twisted Messages about Health, Fitness, and Happiness by Tim Caulfield – 4/5


I like Timothy Caulfield, the author of this book, who appears to have made it his life’s mission to debunk celebrity fitness advice and champion evidence based approaches to fitness and health – a very worthwhile endeavour. This book represents his journey through a myriad of complex health and fitness information, the outcome basically being that the simple, evidence based approach works, despite that not being “sexy”. It’s all useful information and well written – I’d guess my one criticism (not really a criticism, but more my own interpretation) is that, a) absence of evidence does not mean that something is ineffective, and Tim has a very high bar for evidence (this isn’t necessarily bad, but each person needs their own bar height), b) the placebo effect can have huge effects, especially in high level sports people, and c) sometimes spending money on a shiny gadget can increase motivation and adherence, at least in the short term.


  1. Why Everyone (Else) is a Hypocrite: Evolution and the Modular Mind by Robert Kurzban – 2/5


Another example of “great idea, terrible execution” (see “Simple Rules”). If I’ve understood this book correctly, the human brain evolved at different rates, and has created a somewhat modular system. Our ability to communicate, through speech, is controlled by one aspect of the brain, and the ability of other areas to communicate with the speech area impacts how well we can explain our feelings. Our subconscious can make decisions for us, but we can’t communicate why we have made these decisions, leading to us appearing to have hypocritical behaviour (although, of course, we don’t view ourselves as hypocrites). This was useful for me to get my head around, because it helps when involved in discussions with people – sometimes their behaviour seems irrational, but this model helps to explain that. The book is, in my opinion, poorly written and hard going – so perhaps watch the authors presentations instead.


  1. Them: Adventures with Extremists (5/5) and The Elephant in the Room (4/5) by Jon Ronson


Ronson is a great author, so for entertaining reading just pick up any of his books. Even better are the audiobook versions, which Ronson narrates himself; he has a very funny way of telling his stories. Great for relaxing and taking your mind off more serious things.


  1. The Sense of Style: The Thinking Person’s Guide to Writing in the 21st Century by Steven Pinker (4/5)


The biggest challenge I find with writing is successfully communicating my thoughts to a reader. Given that I write a fair amount of articles that deal with reasonably complex sports science issues, being able to do this properly is important. My Prof Doc supervisor recommended that I check out some of Steven Pinker’s work, as a way to make myself better at scientific communication, and as a result I came across this book. It was really useful, and essentially the key take homes are to try to avoid technical jargon, and instead try to take a more conversational tone. Authors of scientific papers would do well to take this advice, given how difficult some of them can be to understand.


  1. All Out War: The Full Story of How Brexit Sank Britain’s Political Class by Tim Shipman (4/5) and Game Change: Obama and the Clintons, McCain and Palin, and the Race of a Lifetime by John Hilemann (5/5)


I’m not usually one for political books, but this year was a bit different. The first is the story of Brexit, which I was eager to read because I was so certain the UK would vote to stay in the EU, so Brexit itself was a shock. I enjoyed “All Out War”, and it gives you a feel for how politics really works. The second, “Game Change”, was recommend by my sister in law (shout out to Lynn); it’s an account of the 2008 US Presidential race that reads like a novel. I highly recommend it.


  1. Deep Work: Rules for Focused Success in a Distracted World by Cal Newport (3/5)


The key message from this book is that knowledge workers (of which I am one), tend to spend too much time doing “surface” work – emails, travel, phone calls, etc., and not enough time doing “deep” work – learning, research, producing work. This is something that I’ve been frustrated with in my own daily life; I can often feel like I don’t have time to do good work because of my own surface work demands. Since reading this book, however, I’ve made a change. I try to schedule two blocks of deep work, free from distraction, per day, for between 90 minutes and three hours at a time – and I try to do this three days per week. As the name suggests, deep work allows you to go deep into a subject matter, which for me often involves reading and understanding scientific papers, and then pulling together various strands into one consensus that I can use, be that for work or my studies. So far, it’s been a revelation and has massively increased both my productivity and knowledge. So why the low-ish score for this book? It’s another of those simple ideas that gets pulled out over the length of a book, when really it could be covered it a few pages.


  1. Two Hours: The Quest to Run the Impossible Marathon by Ed Caesar (5/5)


Given how much attention, both positive and negative, the recent announcement of Nike’s sub-2-hour marathon project got recently, I though it worthwhile to get myself up to speed to read this book. I read it in a day, sat by the pool in Vanuatu, and thoroughly enjoyed it. It doesn’t delve deeply into the science behind what would be required to run a sub-2h marathon (although certain aspects are mentioned, including genetics) but instead covers the history of marathon running, looks in depth at Kenyan marathon runners, and looks at a bit of context regarding a two-hour marathon attempt. Enough to further excite me about the prospect of a sub-2h attempt!


  1. Tools of Titans by Tim Ferriss


Tim Ferriss is like crack; I know he’s bad for me, and yet I buy all his books on release day. I found the Four-Hour Body to just be full of pseudoscience, and the same is true for a lot of his podcasts; and yet you can always find good bits of information or book recommendations from them (and the Four-Hour Chef is honestly a masterpiece). This book is comprised of the key messages from Tim’s podcasts over the past few years; it’s an easy read, full of recommendations, but probably best to take it with a pinch of salt.



Summing Up


When I look at my complete list on Goodreads, it’s clear to see the impact of Amazon’s Kindle Unlimited, which I signed up for this year. Whilst you can get some good books in there, a lot of them are click-bait-esque titles, which of course I fall for. This means that I seem to spend a lot of time reading in a procrastination fashion – choosing easier reads as opposed to more in-depth ones – which is something I want to work on for next year.  In 2017, I’m aiming to read some big hitters from a list published on Tim Ferriss’ website on books most recommended by successful people. I also bought myself Taleb’s Icerto box-set for Christmas, so I’m hoping to work through those too. I’m also keen to hear your recommendations, so let me know!

How to Support a Champion – A Review

Love it or hate it (and I personally love it), sports science is becoming a big part of sport – and not just at the elite level. It isn’t uncommon for even recreational athletes to have a VO2max test these days, and even personal trainers utilise sports science principles when it comes to training absolute beginners in the gym. We have taken great leaps forward in the last few years, with the study of sports science at university moving from something sports people did to get a degree, to an actual real recognised science.


But what makes a good sports scientist? Well, clearly, you have to have a good grasp on the actual science of it. But that is only part of the battle. No matter how smart you are, if you turn up and work with a coach or an athlete and immediately tell them everything they’re doing is wrong, you won’t be working with them for very long. Similarly, your knowledge of the science might be correct, but your application might be wrong – you might know what the athletes’ blood lactate reading is, but can you turn that into usable information?


There are an ever increasing number of sports science students graduating from university every year. Many of them dream of working in professional sport, but don’t know where to start. My course at university dealt with physiology, biomechanics, psychology, and research methods; I left with lab skills and some knowledge, but no practice in applying this to the real world. The same is true for many budding sports scientists – how can you become better at what you do? There isn’t a textbook that tells you this, and indeed it probably isn’t something you can learn from a textbook. That’s why I was excited when I heard that Steve Ingham, Director of Science & Technical Development at the EIS, had written a book, called “How To Support A Champion”.


Even the smallest amount of interaction with the sports science team can have a big impact on athletes. This was illustrated to me really nicely at the 2007 World Championships –  every morning I would bring the sports science team a small container of my urine, step on some scales, and fill out a questionnaire. At those championships, I suffered horrifically with jet lag; most nights I got about 4 hours sleep. As a result, I ran pretty poorly in the 100m, and didn’t fulfill my potential. I was determined to learn from this, and improve on the whole process for the Olympics the following year, which had the same initial time change. Fortunately, the sports science team had the same idea, and used the holding camp at those 2007 Championships to monitor how we were responding to the time change. Using information on our hydration, weight changes, and response to questionnaires, they could plot on a graph how we were dealing with the jet-lag, and make recommendations to us individually on what to change. I took on board these recommendations, and then in 2008 at the Olympic holding camp, when I continued to provide the sports science team with a bottle of my urine, morning weight and questionnaire scores, he could give me real time on feedback on how I was adapting. This information was used to determine training intensity and load, among with lifestyle interventions. The end result was that I performed much better at Beijing in the 100m (not the relay, obviously).


The above illustrates really nicely the impact a sports scientist can have on an athlete. They collected data, presented that data, made recommendations, and then supported the implementation of those recommendations as part of a team. It had a big impact on my performance in 2008, and as such I remember it well. Steve was part of this team, but probably doesn’t remember it quite as well, as it doesn’t make his book, although that might just be because I’m not famous enough. It turns out that Steve has worked closely with a fair few incredibly high performing athletes; Steve Redgrave, Matt Pinsent, and a host of other incredibly successful Olympic rowers; Jessica Ennis and Kelly Sotherton, and World Class middle-distance athletes Hayley Tullet and Mike East. Throughout the first part of this book, Steve describes his journey with them; lessons he learned and mistakes he made. He gives examples of how he had to deal with athletes failing (and how he wishes he did a better job of it), his own shortcomings, and things he did incorrectly, but also what he did right; how he built rapport with athletes and coaches, getting them to buy into his ideas.


In the second part of this book, Steve gives practical tips on how to grow as a sports scientist, and how to truly support a champion. The last chapter is especially useful, as the lessons learned throughout the journey are condensed into smaller, take away sections, with bits of “homework” to do – including a reading recommendation for each section.


Overall, for me the book was very interesting. I expected a textbook, but it isn’t that at all, and I think rightly so. A textbook would have felt too dry and clinical, whereas instead here we actually get a feel of what it’s like to be part of a team as a sports scientist, with practical implementation strategies as opposed to theory. I very much enjoyed reading it, and would thoroughly recommend it.


Who might find this book interesting? Well, sports scientists for a start, but that’s obvious. The fact is that today the line between sports scientist and coach is blurry; its expected that a coach should have good knowledge of sports science principles, and be able to apply them correctly to their athletes. There is also a lot in this book that isn’t just sports science based, but instead deals with how to work with elite athletes (we’re an odd bunch), and also how to work within a high performance team and build trust and buy-in within that team. As such, anyone involved in sport, including sports scientists, or coaching in general, would probably find something useful from this book.


Full disclosure – I received a review copy of this book. Whether you think this impacted my review is down to you, but there was no expectation of a positive review from Steve. I have no financial incentive to promote this book.

Correction (9th May) – I initially thought that Steve was the Sports Science team member who collected my urine at the 2007 WC and 2008 OG, but my memory failed me. It was Marco Cardinale, another great sports scientist. Sorry Marco! You can check out his blog at and his own book here, which again I would recommend!


In case you missed it, and you almost certainly didn’t, Maria Sharapova was suspended by the World Tennis Association this week for using the banned substance meldonium. Sharapova claims that she was taking this medication for years to combat a number of health reasons, including an irregular heartbeat.


Let’s cut right to the chase. I would bet my life savings that Sharapova was taking this medication because of it’s purported performance enhancing effects. The same reason as a number of other athletes, including the 2013 World Champion over 1500m Abeba Aregawi, were taking it, and now have positive tests to their name.


Here’s the thing though – I don’t care if she was taking it for the performance enhancing effects. For the vast majority of the time that Sharpova was taking the drug, the substance wasn’t banned. It has only been banned since January 1st, a period of two and half months. If it isn’t banned, then athletes are allowed to take it.


Athletes take all manner of things to improve their performance. Take caffeine, for example. Caffeine definitely improves performance. It’s not banned, though it used to be. How about nicotine? Perfectly legal, and likely improves performance. I know for a fact a number of athletes use nicotine pre-race, and I guarantee they’re not doing it to try to quit smoking.


Athletes do plenty of other things that aren’t banned to improve their performance. Like training, for example. They hire a coach to tell them the best type of training to do. Countries and athletes with the most money can hire the best coaches, creating an uneven playing field. What about altitude training? If you’re lucky enough to live in a country with altitude, you’ve won the cosmic lottery. Or you can pay for yourself to go and train at altitude. I guarantee British Athletics don’t send athlete to Font Romeu because they like the view.


Athletes are always going to push the boundaries in order to have a chance at success. That is what happens when you introduce competition. But if it isn’t banned, then it isn’t cheating, and to say otherwise is incorrect. The athlete doesn’t set the rules of the sport, they just have to abide by them. Each athlete has to face their own moral and ethical decisions about whether they should or shouldn’t take a legal substance. Personally, I wouldn’t take meldonium, but I don’t despise the athletes that did before January 1st. As an athlete, you have to do everything in your power to stack the deck in your favour, to increase your chances of winning. That’s why we train, follow a strict diet, sleep, and sometimes take supplements. Every professional athlete has to look at themselves in the mirror and ask themselves if they have done everything within the rules to win.


Recently, I took part in an 8km obstacle race in Australia. 100kgs of body mass rather overheats over that distance, so I used paracetamol to bring it down and enable me to exercise for longer. I definitely did not have a headache. I was using a substance to improve my performance in a race. Paracetamol is not banned. Am I a dirty drugs cheat?


Would everyone have been furious if on December 31st 2015, Sharapova revealed that she had been taking a legal substance for 10 years to enhance her performance?


So, my point is – don’t judge Sharapova for taking this substance before January 1st 2016. However, you can absolutely judge her for taking it afterwards. The fact that she didn’t check the email from WADA is absolutely ludicrous. I cannot imagine doing this myself. Furthermore, WADA would have been constantly re-enforcing this rule change through official communications to the athletes.


Do I think that she deliberately took the medication after January 1st in order to cheat? No, I don’t. I do genuinely believe that she was unaware of the rule change, as stupid as that is. You simply would not continue to take a substance that you know will be tested for, at an event where you know you are very likely to get drug tested at. That would just be asking to get caught.


So, go easy when you’re moralising against Sharapova. This isn’t doping to the same extent as Lance Armstrong. In my opinion, it is not a deliberate and organised long term implementation of a doping programme; it’s just an athlete taking something that was legal, and then not following the rules closely enough. She absolutely deserves whatever ban comes her way, however, simply because of the complete unprofessionalism she has shown towards the anti-doping process.

Testing Times

Testing is used a lot at all levels of sport – sometimes for the right reasons, and sometimes for the wrong reasons. There are a whole host of reasons why a coach may employ testing of their athlete, and there are also a wide range of tests that are available to the coach to use. In this article, I will examine the pros and cons of testing, the reasons behind it all, and the selection of tests that may or may not be useful.


Why Test?


The first things to discuss are the reasons behind testing. When deciding to test an athlete, it is important to consider why you are doing so. In my opinion, the main reason behind testing an athlete is to monitor the training response – are the changes you are putting in place having the desired effect, and improving the athlete’s performance? Their performance on the battery of tests used can provide some very valuable feedback on this, and utilised at the right time can allow for changes in the training programme to be made to reflect the current shortcomings of the athlete. In the same vein, tests can be utilised to see where the athlete is at that very moment in time, as a snapshot of their current state. This allows the collection of data that could be very useful – for example if you test an athlete at a flying 30m, you can compare that to his race performance during that year to see if there is any correlation between that athletes flying 30m testing performance and their 100m performance. If you decide that there is, then you can use the flying 30m during training blocks to see how close that athlete is to their peak condition, or even if they are exceeding it.


The correct application of testing can also be used to increase the motivation of an athlete you are working with. Athletes generally respond very well to competition and pressure, and the use of tests can motivate them to perform both above and beyond their typical training performance. If athletes know a particular test is coming up, they can focus on performing well on that. For example, regular use of body composition testing ensured that I took my diet seriously, and made a concerted effort to lose fat and score well on the test (whether this was actually positive or not is up for debate!).


As I mentioned in the previous point, athletes usually respond well to pressure and competition, and there is an importance that they can do this. Competition, especially at higher levels, tends to exert large amounts of pressures on athletes, and these athletes need to have the mental resilience to be able to cope with and thrive under this pressure. The timely application of performance based tests can serve to place these athletes under simulated competition pressures, and enable the coach and support staff to identify people that perhaps need a bit of a helping hand at dealing with this pressure. Mental skills training is something that is often overlooked, but mental skills are just as trainable as physiological aspects, and so monitoring this side of the athlete’s performance is important.


Why Not Test?


So far, it seems like there are some very good reasons for coaches to use testing as part of their training design and monitoring programmes. However, for each of the points discussed in the previous section, there are counter-points which need to be considered when deciding whether or not to test an athlete. Firstly, whilst tests can be used to monitor the training response, this is only true if the test is both valid and reliable. I will look into these concepts a bit later on, so don’t want to dwell too much on it at this point, but essentially validity means that the test measures what it claims to measure (and then the coach needs to decide whether what the test measures is actually important), and reliability means that if the test were to be repeated, the results would be the same. So, as an example, if you use one repetition maximum testing to monitor how well your athletes are responding to a training programme, this could give you a mixed bag of results. If your athletes improve their 1RM, what does this actually mean? It could mean that they are stronger. It could mean that they are more powerful. It could mean that their lifting technique has improved (this is especially true in highly technical lifts like the snatch and power clean). Does any of this mean that the athlete actually performs better in their event? Well, no, not really. A stronger athlete is not necessarily a faster one, and an athlete with better lifting technique is almost definitely not a faster one. This leads to the creation of surrogate markers, or markers that the coach or athlete use to monitor improvements in place of actually seeing if the athlete has improved in their event. We see this quite often, especially in the UK with regards to power cleans. Often, as athletes lift more weight in the power clean, they expect to run faster. The end result is that athletes can chase power clean improvements in the mistaken belief that these improvements are correlated with race performance, whilst in truth the correlation is probably weaker than they might have thought. So, misleading test data, through the poor selection of tests, can lead to improper variables being monitored and measured, giving a poorer indication of race performance.


Another aspect to consider is that, whilst tests may increase athlete motivation, they can also be incredibly stressful for the athlete. This effect can be further compounded if the athlete is using a large amount of surrogate markers in a bid to monitor how fast they are going to run in upcoming races. In these situations, testing takes on an even greater importance in the mind of the athlete, and performance in these tests becomes the main focus. What if an athlete performs sub-par in these tests? How will you enable them to bounce back? Can they regain their confidence? All things to consider when deciding on whether or not to utilise testing.



What to test?


Let’s be honest here – the only real test that holds the upmost value is when your athlete lines up on the start line, is started by a gun, and is timed on how long it takes for their chest to cross the finish line. If the time that elapses is shorter than the athlete has ever done before, they have improved; if its longer, they haven’t. Obviously, this is affected by environmental factors, such as wind and altitude. And also, at the elite level, running a personal best is actually less important than just running quicker than everyone else; arguably, in major championships your actual performance relative to your previous performance doesn’t matter, all that matters is your performance relative to other people.


Now we have got the obvious out of the way, we can discuss the actual tests that are used. It seems logical that we would want tests that would mirror very closely the competitive requirements of that event; so for sprinting we might test start performance, acceleration performance, maximum velocity performance, and speed endurance performance. As such, some tests that we might conduct include 10m from blocks (and thus test reaction time and start performance), 30m from blocks (reaction time and acceleration), and flying 30m performance (maximum velocity). These are pretty common performance tests, and they mirror quite nicely to demands of the sprint event. A test for speed endurance is a bit more difficult – in the past I have used time trials over 100m, 150m and 200m, or repeated sprint ability over 100m/150m, or even a double flying 30 (30 acceleration, 30 flying, 20 float, 30 flying). I liked the double flying 30 as you could compare the differences between the two flying 30 segments, but it was incredibly tough!


The above are all pretty specific performance measures, and can also be quite accurately measured – you can buy electronic timing very cheaply these days. Electronic timing is more reliable than hand timing, which depends on human factors, and can also differ between individuals. One small downside of electronic timing is that it is quite easy to cheat – I could throw my arm out in front of me to break the beam, for example.


We all know, of course, that these aren’t the only tests used. Quite often standing long jump is used to measure power. If you improve your standing long jump, it could well mean you’re more powerful, but would that improvement pass over into improvements in sprint performance? What about weight-room activities? If you improve your back squat personal best, you’re clearly stronger – but are you faster? Same with medicine ball throws – I’ve never had to throw a ball in a 100m race, so I can’t say with much certainty that adding 2m to my medball throw personal best will lead to any improvements in my 100m race performance. In fact, all I can say is that my medicine ball throw is better. This comes back to those surrogate markers I discussed earlier; markers that we use in place of actual performance data. Take VO2 max for example. Improvements in VO2max might be ideal, but VO2max in and of itself isn’t an event. So, improvements in VO2max aren’t really all that useful is event performance (say 5000m race) decreases. There is actually an interesting study from Andrew Jones looking at Paula Radcliffe’s VO2max against her 3000m performance, and the faster her 3000m race times became, the worse her VO2max score was. This illustrates nicely that direct performance measures are far more valuable than these surrogate markers. A similar example in the sprints might be that of standing long jump.


Even selecting the right performance tests can lead to misleading data. In 2005 I ran a flying 30m personal best of 2.95 seconds, and ran the 100m in 10.22. In 2010 I ran a 2.78 flying 30, and clocked a seasons best of 10.38 in the 100m. Even between members of your training group, tests can give misleading data. During my indoors season in 2007, out of the three sprinters I had the slowest times to 10m and 30m from blocks in training, but the 2nd fastest 60m time in the world that year.


The more you test, the more stressful this can become for the athlete, because they know they are being tested, and they also perceive that if they perform poorly on this test then it looks bleak for their upcoming competitive season. The first time anyone does a test is lovely, because you have no data to compare it to. The second time you are likely to improve just as a matter of practice. But the tenth time? The twentieth time? Now it is starting to become more stressful. Testing is also really tiring – it involves a maximum effort, so too much testing in too short a period of time can cause problems. Tests involving external loads, such as 1RM testing, can also place the athlete under greater loads than they have ever experienced before – and so you have no idea how they will respond to this! It would be bad news if your athlete ended up injured because of the testing process.


What about timing of the test? As discussed, testing can be risky, both in terms of fatigue and injury. It might be a good idea to avoid testing close to competition. From a psychological point of view, it can be very tempting to test close to competition, as a good result here could increase the athletes confidence at the race; I know from experience that having run a flying 30m personal best 5 days before a big race that it can make you feel really good. But if the test doesn’t go well? How will the athlete bounce back? Again, having run a reasonably slow flying 30m a few days before a race, I speak from experience when I say it can be a weight on your mind. The best time to test is determined by your reasons for testing – if you just want a base line, then test at the start and end of each training block. If you want to collect information on what your athletes training performance looks like when they are in really good (or bad) shape, then testing closer to competitions might be a bit more useful. Testing can also increase motivation for the athlete, so a well-timed testing session can result in improved training performance.


What do I mean by testing? Traditionally, testing refers to a specific session or group of sessions in which athletes can prepare for, and data is collected. But what happens when the electronic timing gates start coming out on a regular basis? Is this testing? It would be naïve to think that athletes don’t pay much attention to their times in these sessions, and compare them to their best ever. Whilst you might think it reasonable and understandable for an athlete’s flying 30m performance to drop off a tenth or so in a training block, is the athlete mature enough to place it all into context? I know I wasn’t. And this then further increases the performance for a good performance next time, when fatigue might be even higher, creating a downwards spiral.


In sports outside of track and field, testing should also take into account positional differences. Another sport in which I was involved, bobsleigh, uses a specific set of performance measures in squad selection. One of these is a trolley push over 45m, with 15m-45m (i.e. 30m) timed, and comparison across individuals made. Consider for a second the individual performance requirements within a 4-man bobsleigh; the pilot tends to push for about 20-25m. The second man generally won’t push for more than 30-35m, whilst the last man (number 4) could conceivably push for the full 45m in competition. Is it therefore fair to hold all the different positions to the same standard – especially when what makes a good second man is not that same as what makes a good fourth man? Will the second man’s performance suffer in training for a good test performance, when instead he should be focusing primarily on the first 25m? Again, I’m not sure of the answer, but it’s certainly something to consider with squad based testing. Similarly in soccer, you wouldn’t expect a goalkeeper to outperform a full-back in a repeated run test, so why subject them to the same test?


In conclusion, it might seem like I am against testing. I’m not. I think testing is a powerful tool, especially for testing the mental ability and resilience of your athletes through graded exposure to stress. I do, however, think it can often be overused, or used for the wrong reasons, or even incorrectly. Hopefully this article has given you some questions to consider when it comes to testing, so that the performance of your athletes can be enhanced.



What Is Wrong With The Great Britain Men’s Relay Team?

Another year, another venue, a similar story.


Last night, the GB men’s 4x100m team once again failed to get the baton round. What went wrong? I caution that I have been unable to fully analyse the changeover on video (I cant get the BBC here), but I’ve seen enough. I’m also not privy to the biomechanical data, such as speed of incoming and outgoing runner, and checkmark reaction, which would make things clearer. Anyway, I don’t think it matters, because I have a good idea of where it all went wrong, and who is to blame. Essentially, last nights DNF could have been down to four factors:

  • CJ Ujah left too early
  • James Ellington was coming in too slow
  • The checkmark was incorrect
  • Some combination of two or three of the above factors.


In all truth, #4 is the likeliest reason the team were unable to get the baton round. None of this is Ujah or Ellington’s fault.


Firstly, I think it’s important to state that athletes don’t want to make mistakes. In an ideal world, they would do their best, and be rewarded for that. None of the athletes in the GB relay team have ever deliberately got disqualified. Yesterday, Ellington or Ujah didn’t wake up and go “Do you know what would be great? If I didn’t get the baton round. I don’t want medals anyway.” Instead, the failure of the relay team is a failure of the coaching staff. The job role and responsibilities of the coaches are to enable and empower the athletes to complete what is a pretty complex skill in a high-pressure situation. Time and time again, they have failed to do this. Let’s look at the GB Men’s relay team results from 2000-present day at the World Championships and Olympic Games (note, that a DQ and DNF are different things – however, the end result is the same, so I will class both as DNF).


2000 – DNF

2001 – DNF

2003 – Silver (retroactively disqualified)

2004 – Gold

2005 – Bronze

2007 – Bronze

2008 – DNF

2009 – Bronze

2011 – DNF

2012 – DNF

2013 – DNF

2015 – DNF.


Spot a trend here? When the team compete, there are one of two scenarios that occur. Either the team a) get the baton round and win a medal, or b) don’t get the baton round. I’m to blame for one of those statistics. I’ve written quite extensively in the past about my part in this debacle, and what lessons I have learnt from it all.


In fact, in pretty much every single one of those DNFs the outgoing athlete leaving early has been a significant causal factor in the team not getting the baton round. Is it the mistake of the athlete if the same mistake continues to happen, or is it a symptom of a coaching issue?


Why does an athlete leave early? This is usually down to the ability to handle the pressure of the situation. Although the general public might think that relay running is relatively easy, it isn’t. To be in with a chance of winning a medal at a major champs, GB need to exchange the baton at around three-quarters of the way through the changeover zone. The incoming runner will be moving in excess of 11m/s. The outgoing runner is rapidly accelerating away from the incoming athlete. The outgoing runner also cannot see the incoming runner, and so is essentially blind to the changeover. Add to the fact that you’re running in a stadium against the best people in the world, in a race where you might be able to win a medal, and the sound is deafening, it’s easy to see how mistakes do happen.


So, why do I think that this is the coaching staff’s fault and not the athlete’s? Well, the coaching staff have to train the athletes to be able to handle and withstand this pressure. There needs to be pressure applied in training. The correct competitions have to be targeted, and the athletes have to compete in those to learn how to deal with the pressure. If the athlete shows signs of not being able to handle the pressure, or chooses not to race in the targeted races, then the result is simple: DO NOT pick that that athlete. GB have enough of a pool of athletes capable of running 10.1 or quicker that one substitution here would have a minimal impact on the overall speed of the team. And, if you can’t get the baton round, you can’t win a medal, so why take the risk?


The second reason athletes sometimes leave early is because they genuinely have issues seeing the checkmark. When you’re in the 3-point position, with your head upside down looking in-between your legs, spotting a white bit of tape 10m away can be hard. Then, under pressure, you have to do mental calculations, matching up the speed of the incoming runner, a moving object, and deciding when he reaches the checkmark. Remember, this athlete is moving at 11m/s, and if you leave 0.5m early or late relative to the checkmark, you’re likely to botch the changeover. This gives less than 0.1s for the outgoing athlete to decide that a) the incoming runner has reached the checkmark, and b) now is probably a good time to run. The athlete has to do this under considerable mental stress, whilst also filtering out the seven other incoming runners, some of whom may have very similar kits to your athlete. Oh, and they also could be running round the bend, which means that your incoming athlete might be obscured for a good period of time. How can you deal with this? Same as the previous point – expose athletes to competitive changeovers, either in training or competition. Film the changeovers, and then you can see if an athlete is leaving late or early. Are the consistently doing this? Then make them change this behaviour. Have they not changed this behaviour? Then don’t select them.


So, that’s point one covered. Hopefully you can see how the coaching staff might have been able to avert this problem. Now, there is point #2 – James Ellington was coming in too slow. This might be correct, or it might not be – I haven’t seen any data on the splits, so I can’t really comment. What I will say is this – running two relay races on the same day is quite physically fatiguing, so some drop off is fine. In fact, it is probably to be expected, or at the very least considered. It isn’t James’ fault if that did happen; he is a fantastic athlete and an incredibly reliable third leg runner, and I would pick him every day of the week. The issue here is whether or not the coaching staff predicted the drop in James’ speed (if indeed it existed), and made adjustments for that in the checkmark. Add this to the fact that Ujah didn’t run the heats, and so was fresh, and you can see how this might be problematic.


Ah yes, Ujah didn’t run the heats. Lets address this issue, because it is a really, really major one. In the heats, GB ran Kilty – HAA – Ellington – Talbot. So, the three changeovers were Kilty to HAA, HAA to Ellington, and Ellington to Talbot. In the final, they ran Kilty – Talbot – Ellington – Ujah, so the changeovers would have been Kilty to Talbot, Talbot to Ellington, and then Ellington to Ujah. See an issue here? NONE of the changeovers are the same? This is absolutely criminal, and a schoolboy error. The heats of the major championships are a perfect time to test your checkmarks, and then refine them for the final. It allows you to see what shape athletes are in ON THE VERY DAY of the race, and how the track is affecting their speed. Here is another key aspect – athletes generally fatigue at very similar rates, so if you decide to refine a checkmark from heats to final, you can be as sure as possible that both athletes will have a similar speed degradation (if any) come the final.


If the coaching staff, for whatever reason, wanted to rest Ujah for the heats and then have him replace HAA in the final, then they should have ran HAA last leg in the heats. That way, two out of the three changeovers are the same from heats to final. Granted, this wouldn’t have made any difference in this case, but it further reduces unnecessary risk. There’s an additional reason why Ujah might not have run in the heats – he might have made a strong case for not wanting to. I’m not saying whether this did or didn’t happen; I don’t know for sure – but obviously I’ve spoken to people involved in the team, and previous teams with some specific athletes. All I can say is, if I were the coach, he would either have run the heats or not run at all.


What confuses me further is that in all the pre-race videos posted by British Athletics, the order of changeovers is quite clearly Kilty – HAA – Ellington – Ujah. This means that either British Athletics are the king of pre-race propaganda and mis-direction, or someone has seriously bottled made a major decision very close to the race itself by deciding to swap HAA for Talbot in the final. I’m not saying whether this is a good or bad decision, merely that, from the media released into the public domain, this was a very late change – which increases risk.


So, even if Ellington was slowing down excessively coming into the changeover (and I’m not saying he was), this isn’t his fault. Or, if it is his fault, something should have been done to correct and allow for this.


#3 – the checkmark was wrong. You can test whether a checkmark is wrong or right by running the same team in the heats and final. You can also build up experience between incoming and outgoing runner by giving them a ton of competitive experience by racing together at relays, either at World Relay Championships, Diamond Leagues, and European Team Championships. Athlete refusing to compete in these races? Don’t pick him. If you go into a major championships final with an un-tested or uncertain checkmark, you as a coach have failed at your job. Therefore, I can only assume that the checkmark was correct – although obviously the heats would have been a great opportunity to practice and check this, with almost real-time feedback on the effectiveness of the checkmark. If you’re relying on a checkmark from mid-July, you could see how this might be problematic.


So, that’s why I think #4 is the most likely scenario, and I’ve explained why I don’t think this is the fault of the athletes, but instead of the coaching staff.


Now, it would be unfair of me, with the benefit of hindsight, to write all these things and not propose a solution. I’m very confident that the coaching staff involved with the relay squad are going to move on and learn from these mistakes. The timing right now will be raw, but there is a year to correct everything before Rio. The athletes themselves will hopefully learn from the whole process and come back stronger. Here are some of the changes I would make:



I have no idea what it is like now (although, from watching the coverage on TV last night, and reading the comments in the newspaper and twitter, I can guess), the culture with the men’s team is dysfunctional. When I was involved, at times it was toxic, and certainly not conducive to good performance. Cliques were formed, people would slag each other (and the coach) off behind each others back. I don’t believe that athletes need to get on in order to perform well together, but there certainly needs to be a mutual level of respect. At one relay practice I was involved in, an athlete arrived three hours late.



This is what I would do:

1) At the start of the year, have a meeting with all athletes who have the potential to make the relay squad at the following years major championships. Here, the athletes would agree amongst themselves what the minimum attendance criteria for training and competitions would be, as well as a code of conduct. The coaching staff should guide and support this discussion, but ultimately it needs to be the athletes choice. This would then get placed into a contract, and signed by all athletes. Then, its simple – has athlete A met the criteria? If yes, he can be picked. If no, he can’t – but it’s not that he wasn’t aware of the criteria because he himself agreed it.


2) There’s also a sub-culture with some (not all) sprinters who believe that they do not need the relay. These athletes are deluded, but that is their own choice. I would extend an open invite to these athletes, and their coaches, to attend relay sessions and competitions. But, I would also make them aware that if they fail to meet the minimum selection criteria, I would be unable to pick them.


3) Invite former athletes to come and talk to the squad about their experiences, and about what the relay meant to them. 11 years ago we had four guys who won the Olympic Games – perhaps hearing about their experiences would help? For some people, competing for GB has lost its value; this could bring that back.


4) Create an athlete lead leadership programme within the squad. The designated leaders would take the lead on basic administration tasks, as well as form a go-between for coaches and athletes. These leaders would also be responsible for looking after an integrating new members of the squad to the team.


5) Create the ability to have open and honest feedback. This feedback should be two-way, from both coach to athlete and athlete to coach. Far too often ego gets in the way, and some people lack the emotional maturity to correctly receive (and deliver) constructive feedback on how to improve.




  1. Put in place a skill-ladder approach to changing the baton. Firstly, can athletes adequately pass and receive the baton at walking, jogging, and three-quarter pace. Are their hands always in the right position? Is the spacing accurate? Then I would increase the demands by doing so at a full sprint. Then add in the outgoing runner going from the correct start position, and monitoring whether they left early or late, and the position of the changeover. Next, I would add some pressure, such as competitive relays in training. The next step would be exposure to competition

2. Increase the “relay literacy” of the athletes. Athletes need to fully understand the rules of the race, what determines checkmark positioning, what a good changeover time is, etc. To be fair, most athletes are very good at this, but I’m still haunted by hearing one athlete respond to criticism about a slow changeover with “Yeah, but it felt fast, and that’s what really matters.” I shudder when I think of the job role this individual now has.


3. Consider what value added support staff could bring (budget permitting). I mentioned earlier the issues regarding spotting and assessing the checkmark – could an eye coach help here?



  1. Put into place a competition structure that allows athletes to be progressively exposed to pressure. This will also increase their confidence, as well as their problem solving ability. By problem solving, I mean developing a library of solutions to “What-ifs”, which can be cultivated through both training and competition. Examples include “what do I do if the outgoing runner leaves early?” “what do I do if he leaves late?” “What do I do if his hand isn’t steady?”. It also gives athletes chance to develop their experience. Let me give you a specific example of this – let’s imagine you are the fourth leg runner. At what point do you go into your three point stance? If you go too early, then your muscles might fatigue. Too late, and you will be unprepared for the incoming athlete. These are things that athletes can only really figure out in competitions, which is why it is crucial.
  2. Only ever make one change, on either first or last leg, from heats to final at a major competition. Where possible, run the same team in both races.


Now, I know some of you will lead with “But the Jamaicans and USA are much more relaxed about it all and blah blah blah.” All valid. Of course, both teams have much larger pools of athletes that can run sub 10 seconds than GB, which means they are under less pressure to stretch the changeovers. They can afford to chop and change members because the changeovers can be much safer. They also both have strong domestic relay competitions; in Jamaica kids go through “Champs”, which exposes them to high-pressure relay competition. In the US, there is the NCAA system, which again schools them in relays and dealing with pressure. Believe me when I say that, whilst the English Schools and BUCS are good championships, they are a million miles away from those two competitions.


A quick note on the post-race behaviour you saw last night. Two of the athletes in particular have come in for immense criticism. It’s important to remember that in the heat of the moment, people are exceptionally disappointed. Add to the fact that that the two guys getting the most criticism are the two of the athletes who are most dedicated to the relay programme, and you can understand their frustration. Admittedly, they have made some mistakes in the things they have said, but it’s important to know that there will be a lot going on behind the scenes that you don’t know about. I’m not necessarily defending them, but I am providing some context.


I’ll sum up by saying that clearly last night wasn’t GB Men’s finest hour. It comes off the back of a history of making very similar mistakes. Mistakes are fine, so long as you learn from them – but if the same mistakes are being made, this is an issue. Hopefully now the squad will be able to learn, because they have the individual talent to be a successful relay squad. This could be a turning point for the team.