Corrine Malcolm

March 18th, 2022

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3 min read

Hi! You may know I’m a self-proclaimed ultranerd, so when I visit the Aid Station, I’ll be veering heavily towards scientific topics and breaking down recent research into useful trail tips. Plus, maybe a few PB & J roll-ups. – Corrine

Cold water plunges: good or bad? 

Ice advocates are passionate, so how does one separate science from hype? For this one, I’m looking to Steve Magness – coach, scientist, and author of The Science of Running – and his recent 37-part tweet for the cold curious. Chalked with in-thread journal references, Steve dives in on the impacts of cold water immersion for both sports performance and general health. Main points: 

• Ice reduces inflammation, but not all inflammation is bad. During a training cycle inflammation can trigger positive adaptation aka getting stronger. So, save ice baths for when you really need it – near competition as opposed to after every session.
• Cold immersion boosts mood-lifting hormones and immunity by creating a stress response, but going for a jog with a friend or lifting weights can do the same thing. And the effort is likely more sustainable and the result long term.

Final word: Are ice baths a cure-all? Magness says “nope.”

Caution with caffeine in the heat.

Most research is done in thermo-neutral controlled labs, so results don’t always work out as expected in the hot environs of a trail race. A recent paper, translated via this YLMSportScience infographic, suggests that “sports enhancing” supplements may have little efficacy or even negative impacts on performance as things heat up. When it comes to ultras this can be amplified. Main points: 

• Caffeine in particular shows little performance efficacy in the heat (as compared to thermo-neutral environments) and has been found to increase core body temperature.
• Other supplements like the amino acid Taurine (commonly found in energy drinks) might actually have a positive effect on helping the body maintain homeostasis in the heat.

Final word: I’ll be a bit more cautious with the timing of caffeine ingestion during hot races moving forward, but maybe chug a Red Bull? 

Testosterone is more than meets the eye.

Can we start a science book club? I just finished Testosterone: An Unauthorized Biography by anthropologist Katrina Karkazis and sociomedical scientist Rebecca Jordan-Young and, while it definitely reads a bit academic, it’s really good. In the ongoing political-athletic arguments for intersexed and trans athletes, this book provides an excellent foundation of how testosterone is being used in that debate. Main points: 

• Testosterone is not the simple scapegoat or villain we often make it out to be, nor does it predict masculinity or athletic prowess. 
• While testosterone does impact muscle size and oxygen uptake, this doesn’t translate directly into performance. No study has ever been able to directly predict speed or strength based on testosterone levels. 
• In some trials, athletes with lower levels of testosterone actually performed faster and stronger, showing that testosterone is not the “master key.” 

Final Word: This book challenges our understanding of this often misunderstood hormone, particularly because in athletics it’s easy to place preconceived notions onto testosterone. I’d encourage you to add it to your reading list, or at least onto the pile of books on your bedside table.  

Training

Aid Station

Tips

Corrine Malcolm