188. Tempo Runs Explained, Men vs. Women Mileage, Answering Listener Questions, and Debating AI in Medicine!
Jan 9, 2024
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Discussions on tempo runs, men vs. women training mileage, NSAIDs impact, listener questions, AI in medicine debate, writing a sci-fi novel, threshold training tips, importance of big lunches, lactate monitors, creatine post-COVID, and hot takes
Tailoring training programs based on individual capacity rather than gender norms is essential for optimal performance.
Female athletes may need longer training durations to cover similar distances as males due to pace differences.
Caution is advised when using NSAIDs for bone injuries as they may limit essential inflammation for healing.
Deep dives
Different Training Approaches for Male and Female Athletes
When structuring training for male and female athletes, the focus is on the individual's capacity rather than gender norms. Studies have shown that world-class female marathon runners cover similar distances to men but spend 30 to 40 minutes longer training due to differing paces. Men may have a higher tolerance for volume due to less susceptibility to endocrine disturbances. It's crucial to consider individual factors such as bone density and hormonal balance when tailoring training programs.
Training Intensity and Duration
Female athletes may require longer training durations to achieve similar distance coverage as male athletes due to pace differences. While world-class female athletes train 10% slower on average than males, this may vary in trail running where strength plays a significant role. Men generally have a higher volume tolerance, while women may face challenges related to bone density and endocrine health. Individualized training programs should accommodate these variances to optimize athletic performance.
Discovering the benefits of running with mileage
Deciding to embrace running distances, the speaker found higher mileage training athletes were females due to their resilient natures. Opting for volume that suits individual characteristics over gender cohorts, the message emphasizes the importance of pushing limits and understanding one's physiology for optimal training outcomes.
Understanding the impact of NSAIDs on bone health
Exploring the effects of non-steroidal anti-inflammatory drugs on bone healing, the discussion highlights the potential risks of using NSAIDs like ibuprofen or Advil. It delves into how NSAIDs limit the inflammation necessary for bone production and remodeling, potentially affecting the healing process. The podcast suggests caution in using NSAIDs, particularly in bone injuries.
The potential benefits of creatine supplementation in post-COVID-19 fatigue syndrome
A study on creatine supplementation for post-COVID-19 fatigue syndrome individuals reveals positive outcomes in reducing fatigue-related symptoms. The discussion touches upon the possible neuroregulation effects of COVID-19 impacting brain creatine levels and the potential benefits for brain metabolism.
Navigating emotional growth and pushing limits
Sharing a personal journey of facing and embracing failures, the speaker reflects on the emotional growth and resilience gained from finishing last in a race, highlighting the importance of pushing boundaries and redefining success beyond external validation. The message encourages stepping out of comfort zones and embracing challenges for personal growth and courage.
We ate the world's largest lunches to get ready for this awesome episode! The main training discussion was on tempo running. What even is a tempo? Coaches and physiologists all disagree, leaving athletes in an uncertain spot. We cut through the noise with the help of a 2019 study looking at what training elements most strongly correlate with long-term growth.
We also answered some amazing listener questions! Should men and women train at different mileage? Do NSAIDs impact adaptation? The final question is one you need to hear rather than read, but here's a hint: it involves superstitions in the bedroom. JUICY.
And there were tons of other fun discussions! Topics: creation for its own sake, our progress on writing a sci-fi novel, how threshold training should feel, the importance of big lunches, the least important training element and how athletes may be making big mistakes without realizing it, a follow-up on continuous lactate monitors, a debate on AI and medicine, creatine supplementation after COVID, and hot takes.
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