249. Heavy Lifting and Fatigue Resistance, Carbs After Exercise, Cramp Prevention, Cadence, and Health in Training!
Mar 11, 2025
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Discover how heavy lifting can boost fatigue resistance for athletes, making a squat rack essential. The hosts dive into carb intake post-exercise with insights from a pro triathlete's health issues. Enjoy anecdotes about playful challenges in training, including humor around energy gels and grunting. They explore the dynamic between strength and endurance training and discuss the critical role of carbs in athletic health. Plus, tips on injury prevention, performance metrics, and the supportive culture in sports keep the conversation lively and engaging!
Incorporating heavy lifting into training routines can significantly enhance fatigue resistance and performance for endurance athletes.
Adequate carbohydrate intake after exercise is crucial for recovery and maintaining energy levels in endurance athletes during training cycles.
Utilizing running metrics should be balanced with personal awareness and feelings, as numbers alone may not reflect overall training health.
The running community thrives on vulnerability and sharing personal experiences, fostering a supportive environment for athletes of all backgrounds.
Deep dives
Run Date Day Experience
The podcast recounts a joyful experience of running together on Run Date Day, where the hosts completed a challenging 10-mile run on the famous Magnolia Road in Boulder. The camaraderie and support shared during the run highlighted the joy of training together, overcoming physical challenges, and pushing each other to stay motivated. One host playfully reflects on their pace differences, expressing gratitude for not being left behind despite returning to form after giving birth. The discussion underscores the importance of these training moments not only for fitness but also for strengthening personal connections.
Existential Crises and Reflection
The conversation shifts to the theme of existential crises that arise during runs on Magnolia Road, illustrating the mental challenges runners face. One host shares that it's been several years since experiencing such a crisis during these runs, suggesting personal growth and acceptance in their running journey. The hosts reflect on their long-standing relationship with Magnolia Road and the transformative experiences it has provided over the years. This theme of introspection offers insight into the mental battles athletes undertake alongside their physical training.
Importance of Strength Training
A new strength training study is discussed, emphasizing its potential benefits for endurance runners, including improvements in running economy and fatigue resistance. The hosts delve into the specifics of the study, which compares two groups of runners, one that integrated strength training and another that only did endurance training. The results suggest that incorporating strength routines can lead to significant enhancements in performance, showcasing the importance of strength work for runners. This topic reinforces a broader message about the role of strength training in not just improving physical performance, but also in boosting overall confidence and resilience.
Fueling Strategies and Carbohydrates
The podcast transitions to a discussion on fueling strategies, particularly the emphasis on carbohydrates during training and racing. A listener’s question about their energy levels and experiences around races prompts insights on the necessity of adequate carbohydrate intake for endurance athletes. The hosts advocate for proactive fueling practices, reminding listeners of the importance of consuming carbohydrates post-run to aid recovery, especially in intensive training cycles. This segment underscores the centrality of nutrition in effective training programs and its impact on performance.
Running Metrics and Personal Insights
The discussion shifts to running metrics, including heart rate variability, body battery, and sleep scores shared by a listener who has noticed their metrics indicating stress. The hosts address the complexities of relying on watch data for training adjustments, emphasizing the importance of personal feel versus solely numerical data. They suggest that hydration and heat training could impact these metrics significantly, prompting listeners to consider more holistic aspects of their training. This segment encourages a balanced approach to utilizing running technology and understanding its limitations.
Embracing Vulnerability
As the conversation progresses, the importance of vulnerability in the running community is highlighted, as the hosts reflect on their personal journeys and the evolution of their confidence as individuals in the sport. They emphasize that openly embracing failures and experiences, even humorous ones, builds a stronger community of runners. This theme resonates with their listeners, encouraging them to share their own stories and challenges in a supportive environment. By fostering honesty and openness, runners can create a more inclusive and understanding space.
Cultural Points in Running
The hosts discuss the cultural aspects of running and how their approach has shifted with their experiences and influences over time. They mention the positive changes occurring in the running world, particularly regarding inclusivity and support for diverse backgrounds, which aligns with their personal ethos of uplifting others. They note that the culture of running can be incredibly powerful, resonating with the diverse experiences people bring to the sport. This encourages listeners to reflect on the culture within their own running experiences and contribute positively.
Navigating Parenting and Running
The podcast touches on the challenges of balancing parenting and running, offering insights into how runners manage their commitments while raising children. One host shares anecdotes from their experiences at the playground, highlighting interactions with their child and the realities of parenting. The discussion around parenting leads to reflections on how lessons learned in running can also apply to raising children, underscoring the growth experienced in both realms. This creates an engaging dialogue about the multifaceted nature of life as both a parent and an athlete.
We lifted some styrofoam plates painted like metal before this great episode! The main topic was a new study showing improved fatigue resistance for athletes doing heavy lifting twice per week. Yes... we regret to inform you that we think you should probably have a squat rack nearby. Prepare your butts.
We also answered a question on carb intake after exercise, framed around a pro triathlete recently announcing that they had high hemoglobin A1C. We talk about some of the complications of that particular story, and also how high-carb fueling during training may change fueling approaches overall. This episode is not sponsored by Country Time Lemonade, but the Country Time people need to call our people.
And there were so many other great topics! Other topics: our first date run in 6 months, Jim Walmsley's dominant 50k, an offer code for the Wahoo Run Treadmill, grunting during training, timing nutrition intake, creating supportive environments, why health is the missing link in many training approaches, fitness and speed offsets, watch data, cadence, and the main thing to look for if you suffer from cramps.
This episode is a Public Service Announcement for medicated creams. Medicated Creams: be careful about what you put in your mouth.
We love you all! HUZZAH!
-David and Megan
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