Perform ep: 37 The Science of Extreme Endurance (Fueling, Strength, Recovery & Mental Toughness) | Ross Edgley

In this episode, I speak with Ross Edgley, the ultra-endurance swimmer and sports scientist who was the first person to swim around Great Britain and around Iceland, and who holds the world record for the longest assisted adventure swim, 510 kilometers nonstop down Canada’s Yukon River.

We discuss the science: what these swims do to the body, from rhabdomyolysis and heatstroke to hypothermia, and why Ross’s team has to make decisions for him once the brain stops protecting the body. Ross explains how he fuels nonstop versus months-long swims, from 120 grams of carbohydrate per hour to sticks of butter and grams of caffeine, and why he deliberately gained fat for insulation. We also discuss why a heavy pull-up matters for a distance swimmer, how he uses reflexive eccentrics and strength reserve to build durable shoulders, his 80/20 “cruise and kill” approach to training, and the special forces lesson of learning to lose. This episode is for any endurance athlete, coach, or anyone curious about how far the human body can be pushed and how to train it to get there.

Show notes

Perform Episodes Mentioned

• How to Improve Your VO2 Max & Build Endurance
• The Fundamentals of Nutrition, Hydration & Performance Fueling

Books

• How to Hero by Ross Edgley

Articles

• Fatigue Is a Brain-Derived Emotion That Regulates the Exercise Behavior to Ensure the Protection of Whole Body Homeostasis (Frontiers in Physiology)
• Interference of Strength Development by Simultaneously Training for Strength and Endurance (European Journal of Applied Physiology and Occupational Physiology)
• 13C-Labelled Glucose-Fructose Show Greater Exogenous and Whole-Body CHO Oxidation and Lower O2 Cost of Running at 120 versus 60 and 90 g·h−1 in Elite Male Marathoners (Journal of Applied Physiology)
• From Metabolism to Medals: Contemporary Perspectives and Revisiting Carbohydrate Guidelines for Fueling Endurance Athletes during Exercise (The Journal of Nutrition)
• Single Dose Creatine Improves Cognitive Performance and Induces Changes in Cerebral High Energy Phosphates during Sleep Deprivation (Scientific Reports)
• Periodization Paradigms in the 21st Century: Evidence-Led or Tradition-Driven? (International Journal of Sports Physiology and Performance)
• Imaging of Bone Marrow Pitfalls with Emphasis on MRI (The British Journal of Radiology)

People Mentioned

• Ger Kennedy: Irish ice swimmer and Ross’s expedition leader
• Dr. Chris Morgan: American swim coach and kayak escort on Ross’s Yukon River swim
• Dr. Tim Noakes: exercise physiologist known for the central governor model of fatigue
• Dr. John Kiely: performance coach and researcher studying periodization and athletic adaptation
• Dr. James Morton: professor of exercise metabolism at Liverpool John Moores University
• Dr. Luc van Loon: professor of exercise and nutrition physiology at Maastricht University
• Dr. Craig Sale: professor of human physiology and nutrition at Manchester Metropolitan University
• Cameron McEvoy: Olympic champion and 50 m freestyle world-record holder
• Brett Hawke: swim coach and former Olympic sprinter
• Adam Peaty: Olympic champion breaststroker
• Eddie Hall: 2017 World’s Strongest Man
• Tom Stoltman: three-time World’s Strongest Man champion
• Chris Hemsworth: actor and host of Limitless
• Dr. Andrew Huberman: neuroscientist and host of Huberman Lab
• David Goggins: retired Navy SEAL, ultra-endurance athlete, and author
• Joseph Campbell: mythologist who described the hero’s journey
• Viktor Frankl: psychiatrist and author of Man’s Search for Meaning

Other Resources

• David Goggins: How to Build Immense Inner Strength — Huberman Lab
• Limitless with Chris Hemsworth — National Geographic / Disney+
• Longest Distance Assisted Adventure Swim — Guinness World Records
• The Great Scientific Swim around Iceland — Marine and Freshwater Research Institute
• Myprotein: electrolyte formulas used during the Iceland swim
• Cognizin: citicoline nootropic