Brady Holmer, an endurance athlete and science writer with an MSc in Human Performance, recently achieved a marathon PR of 2:26:28. He shares innovative training strategies involving a low-mileage program and discusses the crucial timing of carbohydrate intake for optimal recovery. The conversation dives into the benefits of creatine for endurance athletes and its effects on performance. Brady also emphasizes the importance of personalized fueling strategies to manage energy and digestive comfort during training and races.
Brady Holmer achieved a remarkable marathon PR of 2:26:28 through a carefully structured training approach that emphasized negative splits.
His training philosophy incorporates cross-training with cycling and high-density running, allowing for injury prevention and effective distance management.
Nutrition plays a crucial role in his performance, with a focus on strategic carbohydrate timing before and after workouts for optimal glycogen replenishment.
Brady highlights the potential benefits of creatine supplementation for endurance athletes, including enhanced performance and improved recovery.
Deep dives
Introduction to Podcast and Host
The podcast features Zach Bitter, who engages with a returning guest, Brady, to discuss various topics related to running, training methods, and personal experiences in the world of endurance sports. Zach introduces his website, ZachBitter.com, which serves as a hub for details about the podcast, including episode notes and coaching services he offers. The podcast emphasizes community and interaction, announcing a monthly raffle for a consultation session with him for listeners who share and engage with the content on social media. Sponsors such as S Fuels and Element Electrolytes are acknowledged, highlighting the support that helps sustain the podcast.
Recent Marathon Performance
Brady shares his recent achievement of running the Indianapolis Monumental Marathon, where he set a significant personal record (PR) of 2:26:28, nearly ten minutes faster than his previous best. He discusses the importance of running a well-executed race, focusing on the strategy of negative splits, where he completed the last mile much faster than the others, demonstrating his improved pacing skills. The conversation covers how Brady's approach to training and execution has evolved, particularly by learning from past experiences with injuries and adjusting his running volume and intensity accordingly. This strategic adjustment has led him to race effectively while reducing the risk of injuries.
Training Philosophy and Cross Training
Brady explains his unorthodox training philosophy that includes incorporating cross-training, particularly cycling, into his routine while maintaining a focused running schedule. He emphasizes the benefits of high-density running, where he runs less frequently but covers more distance each time, providing strength benefits and reducing the risk of overuse injuries. This approach has kept his running volume to around 60 to 70 miles per week while allowing room for recovery and adaptation. Brady's experience demonstrates that careful management of training load and cross-training can lead to successful marathon outcomes while preventing injuries.
Nutrition Strategy for Training
Brady discusses the role of nutrition in his training, particularly focusing on the timing and type of carbohydrates consumed during workouts. He gradually refined his nutrition strategy to include fueling practices that align with his running schedule, emphasizing pre and post-workout carbohydrate intake to support glycogen stores. During long runs and interval sessions, he prioritizes taking energy gels to maintain performance levels and simulate race-day fueling strategies. This meticulous attention to nutrition has proven beneficial for improving endurance and preparing his body for longer races.
Strength Training and Injury Prevention
Brady reflects on the importance of strength training as a significant aspect of his overall performance improvement while acknowledging that he needs to enhance this part of his regimen. Currently, he incorporates bodyweight exercises and kettlebell workouts into his routine but recognizes the value of structured weightlifting to build greater strength. He expresses an interest in implementing more dedicated strength sessions to mitigate injury risks and improve performance, especially with an eye towards competing in future marathons. This insight underlines the significance of balancing running with strength training as part of a comprehensive approach to endurance sports.
Future Goals and Boston Marathon
Looking forward, Brady reveals his ambitions of competing in the Boston Marathon, seeing it as an opportunity to apply his newly honed skills and experience gained over recent races. He aims to potentially improve his marathon time further, possibly targeting a new PR of 2:22 in the upcoming year. The discussion highlights the challenges posed by Boston's course but reinforces the idea that strategic planning and execution can lead to success even on difficult terrains. Brady expresses enthusiasm about experiencing the iconic marathon and competing against a strong field of runners.
Creatine and Its Applications
Brady and Zach discuss the benefits of creatine supplementation for endurance athletes, emphasizing its potential to enhance performance and aid recovery. They share insights about how creatine can improve hydration, strength training outcomes, and possibly even support cognitive function, especially under fatigue. Brady highlights the importance of finding the right brand and method of consumption to avoid gastrointestinal discomfort, recommending it to endurance athletes. Their conversation suggests that integrating creatine may be valuable for runners looking to gain a competitive edge without compromising their performance.
Brady Holmer is a MSc in Human Performance, endurance athlete, and science writer. He hosts Physiologically Speaking, a great resources for both health and endurance performance. Brady recently dropped 10 minutes off his marathon PR on a four day per week running program, clocking a speedy time of 2:26:28. We unpack how he structured his training and nutrition. We also touch on some new research around carb timing, and some considerations for creatine usage for performance and sleep related fatigue resistance.
