238. Q+A on Speed Workouts, Zone 2, Running Cadence, GI Training, Western States 100 Goals, and More!
Dec 24, 2024
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Dive into a lively discussion on gut training strategies and the intricacies of heart rate zones—particularly the myths surrounding Zone 2. The hosts share their favorite speed workouts and practical tips for effective cross-training, especially for ultramarathon prep. Learn about the impact of shoe technology on performance and the importance of running cadence. With personal anecdotes and a light-hearted atmosphere, listeners are reminded of the joy in personal progress, even during challenging times like the holidays.
The hosts discuss the significance of gut training for endurance athletes, emphasizing the importance of calorie intake during workouts to enhance GI performance.
They highlight the inaccuracies in heart rate zone calculations from devices, encouraging individualized assessments for effective training and performance improvement.
The podcast explores the benefits of cross-training for maintaining fitness during injuries, promoting a varied workout routine to support endurance goals.
The conversation addresses the challenges of altitude acclimatization, advocating for gradual adaptation and understanding individual physiological responses for optimal performance.
Deep dives
Santa Hat Tuesday and Holiday Vibes
The hosts celebrate the festive season with playful banter and Christmas-themed props, highlighting the lighthearted mood of the episode. Megan wears a Santa hat while jokingly discussing how she can't wear it for long due to heat buildup during recording. The couple reflects on their upcoming New Year's Eve induction date for their baby, sharing excitement about turning the event into a fun party atmosphere. They invite listeners to share binge-worthy show recommendations for the induction process, fostering a warm, community-focused vibe.
Training Questions and Fitness Goals
The hosts announce a Q&A segment where they’ll discuss various running topics, including GI training, heart rate zones, and performance footwear. They emphasize the desire to provide actionable insights while maintaining an enjoyable and casual conversation style. They express eagerness for questions, drawing parallels to their Patreon episodes, which they cherish for the candid discussions. There's a sense of excitement as they prepare to address a variety of inquiries, reinforcing the show's interactive nature.
Cody's Video Project Inspiration
The hosts share their collaboration with Cody Bear, a passionate photographer, who filmed David during a recent workout leading to an exciting new video project. They recount how Cody's presence contributed to one of David's best speed workouts to date, linking motivation to having someone document performance. They layout plans for a video series capturing their training journey, infusing personal storytelling into the process. This segment highlights the importance of community and collaboration in enhancing athletic experiences.
Gut Training Insights
Discussion about gut training emerges, where the hosts stress the importance of calorie intake during workouts to improve athletes’ GI systems. They detail methods for optimizing carbohydrate consumption, advising against doing less than an hour of training to ensure adequate gut stress. Insights are shared on how to increase tolerance to carbohydrates during intensive efforts, with anecdotal evidence from their personal experiences. This session underscores how gastrointestinal training can directly enhance performance, especially for endurance athletes.
Heart Rate Zone Calculations
The hosts address a listener's heart rate concerns, explaining inaccuracies in heart rate zone calculations often provided by devices. They assert that many athletes, especially those working with various tech devices, often underestimate their actual zone two heart rates. A focus is placed on the benefits of calibrated zones and individualized assessments of heart rate data, emphasizing the art and science behind effective training. They encourage athletes to factor in personal experience and adjust expectations according to physiological needs, underscoring the importance of understanding one's body.
Cross-Training for Endurance Gains
Questions about the role of cross-training in preparing for a 100K ultra-marathon prompt a discussion on balancing running with alternative workouts. The hosts advocate for integrating cycling and other low-impact activities to maintain fitness while allowing an injured body to heal. They reassure listeners about the effectiveness of cross-training in achieving endurance goals over time. The advice is framed around ensuring athletes keep consistent, supportive training, while also emphasizing the psychological aspect of trusting the process throughout their journey.
Acclimating to Altitude Training
The hosts explore the complexities of acclimatizing to high elevations and the challenges faced by those transitioning from lower to higher altitudes. They discuss how both physiological adaptations and psychological readiness affect performance and endurance at altitude. The conversation emphasizes understanding individual responses to elevation, suggesting that athletes should focus on gradual adaptation to optimize their training. Highlighting the benefits of heat acclimation as a complement to altitude training, they suggest strategies for maximizing performance during endurance events.
We celebrated a wild year with a "No Secrets" Q+A episode! This one is full of fascinating topics, mixing science, theory, and hot takes into the perfect holiday stew.
The questions all came from podcast listeners on the following topics: how to think about gut training, Zone 2 heart rate and how terrible some online calculators are for athletes of all levels, our favorite speed workouts to gauge progress over time, incorporating cross training into long-term growth, specific guidelines for cross training like cadence and effort, adapting and performing at altitude, consistency during the holidays and why it's ok to take downtime, supershoes and ankle stability, how we think about running cadence and form, Kilian's tempo-after-intervals workout, and our current thinking on the 2025 Western States 100.
It's such a gift to record this podcast each week. Thank you all for everything, and happy holidays! You are the most special goats to us.
Always thinking of Kilian,
-David and Megan
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