210. Why Strides Work, Supershoe Tech Review for the Trails, History at NCAA Champs, Parker Valby's Dominance, and AI Songs!
Jun 11, 2024
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The podcast covers the benefits of incorporating strides and speed training in running, the evolution of shoe technology in track and trail running, and the impact of shoe design on athletes' performance. It also touches on athlete sponsorships, delivering personal messages during challenges, and the utilization of AI in generating music. Listeners share inspiring messages of inclusivity and support, showcasing the podcast's impact on their lives.
Strides and speed work can boost running economy without changes in VO2 max, enhancing 3K performance.
Enhancing muscle fiber efficiency from speed and endurance training leads to sustained gains in efficiency.
Regular strides fuel a positive feedback loop for fitness gains and workout efficiency.
Six-week stride training aids muscle fiber adaptation, improving running efficiency even in glycogen-depleted states.
Balancing strides with aerobic training enhances long-term performance and running economy.
Trail shoes should prioritize comfort for runners transitioning from road to trail running.
Deep dives
Strategic Intensity: Adapting the Workouts For Maximum Performance
A six-week sprint intervention on highly trained runners showed speed improvement without changes in VO2 max, boosting running economy for better 3K performances. Speed and endurance workouts enhance muscle fibers, particularly affecting slow-twitch fibers, leading to sustained efficiency gains beyond initial adaptations. Strides and speed work provide a critical foundation fueling a positive feedback loop in fitness gains and workout efficiency.
Linear Adaptations Over Time: Sticky Performance Improvements
The impact of stride training shows rapid six-week adaptation, enhancing muscle fiber efficiency even in glycogen-depleted states. Subsequent adaptations compensate post-initial phase, supporting overall training efficiency. Regular strides and speed work contribute to sustained running economy improvements impacting workout intensity and overall performance.
Strategic Approach: Balancing Easy Running And Speed Work
Integrating strides and fast workouts alongside easy running offers a holistic approach to enhancing running efficiency and economy. Balancing frequent strides and fast intervals with fundamental aerobic training contributes to long-term performance gains. Strides serve as a foundational element supporting comprehensive training and performance improvements.
Playful and Consistent: Implementing Stride Training Year-Round
Incorporating strides two times per week throughout the year injects playfulness and performance gains into training routines. Strategic periodization during aerobic base-building blocks maximizes stride benefits, facilitating sustained improvements in running economy and overall performance. Stride training offers a simple yet effective method for enhancing running efficiency and workout performance.
Trail Shoes Feedback
Trail shoes at the moment are perceived as too stiff and heavy, causing discomfort for those transitioning from road running. The caller suggests a design with bouncy foam, matrix upper, Vibram light base, under 250 grams, and a high price tag.
Impactful Coaching Influence
The listener expresses gratitude for Megan and David's supportive coaching approach, which inspired them to become a coach. They highlight the positive impact of encouragement and inclusivity in coaching narratives.
Parenting Love and Acceptance
A parent shares a heartwarming story of their teenage daughter coming out as trans, emphasizing the hope and reassurance provided by Megan and David's inclusive messages. They express appreciation for the support shown towards LGBTQ+ individuals.
Podcast Engagement and Growth
The podcast is experiencing a significant increase in listenership, attributing the growth to engaging content and a diverse range of topics. The hosts acknowledge the audience's support and encourage listeners to rate and subscribe to the podcast for visibility.
Pride Month Celebration and Love
In celebration of Pride Month, the hosts express love and solidarity towards LGBTQ+ individuals. The importance of spreading love and inclusivity during Pride Month is emphasized, promoting an environment of understanding and acceptance.
Positive Influence on Coaches
Listeners reflect on Megan and David's positive impact on the coaching community, encouraging inclusivity and empowerment. The hosts are praised for changing the discourse and fostering a welcoming environment for aspiring coaches.
Encouraging Story of Acceptance
A parent shares a touching account of their teenage daughter coming out as trans and the supportive environment nurtured by Megan and David's podcast. The listener expresses gratitude for the hope and acceptance provided for LGBTQ+ individuals during challenging times.
Diverse Representation and Hope
Reflecting on the podcast's narratives of inclusivity and representation, a parent shares the positive impact on their perspective after their child came out as trans. The story highlights the importance of hope and acceptance for diverse communities.
Promoting Love and Understanding
During Pride Month, the hosts emphasize love and acceptance for all individuals, including LGBTQ+ members. The podcast's messages of inclusivity and compassion are celebrated as sources of hope and understanding.
Supportive Coaching and Compassion
Listeners commend Megan and David for their supportive coaching approach, which inspires individuals to become coaches themselves. The hosts are recognized for promoting inclusivity, compassion, and empowerment within the coaching realm.
We put on some bouncy shoes for optimal energy return before this great episode! The main training discussion was a new study on a speed protocol that caused major improvements in high-level runners. We zoom out to discuss other studies that have similar findings, including one that provided a theory for mechanisms in slow-twitch muscle fibers. There is one thing almost every endurance athlete should be doing--short speed/hill repeats under 30 seconds. It's wild how simple it can be!
Before that, we got to share amazing news: we just got our hands on a trail supershoe that seems to channel the tech that changed the game in road running. The Adidas Terrex Agravic Speed Ultra is soft underfoot and built-up like its road counterparts, and it'll feel familiar to anyone who has had the silky smooth feeling of going fast in the new generation of shoes. We have some gripes (what is up with that sizing? Are they stable/durable?), but mostly we are excited about what it might mean for the future once this tech approach trickles down across the sport, including to training shoes.
And this episode was full of amazing topics! Other topics: matching outfits, the fun of track coaching, why trail shoes are lagging behind, what the future might hold for shoes based on the timeline from roads, running economy improvements after speed-based interventions, how to incorporate strides into a training plan, "delivering the message" in ultras, On sponsoring Zendaya, Allie Ostrander's win at the Portland Track Festival and why we think it's one of the best stories in sports, Shane Cohen's breakthrough win at the NCAA Champs, Parker Valby's dominance (and shoe craftsmanship), an AI song from a listener (plus other AI thoughts), a study on potential mitochondria-based changes from sodium bicarbonate, and hot takes.
If On has Zendaya, the SWAP podcast needs to get Timothee Chalamet. Someone text him for us!
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