201. Reflections From a Near-Death Experience, Getting Back on the Bike, Zone 2 Tutorial, Shoe Reviews, and Fueling Cheat Sheets!
Apr 9, 2024
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The hosts discuss a near-death biking experience, recovering from injuries, love and consciousness, ketones in TBI recovery, high carb fueling for cyclists, new shoe reviews, NCAA basketball, Zone 2 training, Molly Seidel's race, April Fool's jokes, book recommendation, and hot takes.
Reflecting on a near-death experience can lead to a deeper appreciation for life and gratitude for being alive.
Extreme fueling strategies in cycling can involve consuming high amounts of carbs per hour for performance enhancement.
Efficient Zone 2 training is essential for runners to optimize performance, focusing on heart rate and form.
Optimal fueling strategies and training practices are crucial for endurance athletes to maximize performance gains.
Expanding the visibility and growth of trail running can introduce more individuals, especially youth, to the sport's benefits and exploration.
Deep dives
Car Accident and Recovery
The podcast episode details the host's experience of being hit by a car while cycling, resulting in a severe concussion and physical injuries. Despite the accident, the host shares insights on feeling grateful to be alive and the importance of living life fully. Recovery efforts include ketone supplementation and efficiency in training, showcasing physical and mental resilience.
Extreme Fueling in Cycling
The discussion delves into how professional cyclists implement extreme fueling strategies during intense races, aiming to consume 100-120 grams of carbs per hour. Stickers on bikes aid in tracking consumption, with time and distance-based fueling schedules analyzed. This extreme fueling trend aligns with performance enhancements seen in endurance sports like cycling and running.
Efficiency and Recovery in Running
Efficiency in running, focusing on heart rate and form during initial miles, is highlighted as a critical factor in setting the tone for effective training. The host emphasizes the importance of time-based fueling strategies and the impact of carbohydrate intake on performance, especially in ultramarathons. The discussion sheds light on the balance between time and distance-based fueling techniques in endurance sports.
Training and Performance Optimization
The episode emphasizes the significance of efficient training practices and optimal fueling strategies for endurance athletes in maximizing performance gains. Insights on adapting fueling schedules, tracking intake, and leveraging technological advancements like carbohydrate supplements underscore the evolving landscape of sports performance.
The Benefits of Growing the Sport of Trail Running
Increasing the visibility and growth of trail running can provide access and opportunities to individuals who may not have discovered the sport yet. It can introduce people, especially youth, to the freedom of exploration offered by trail running. Additionally, expanding the sport can lead to more diversity and inclusion, building a larger pool of resources and fostering communal support for runners.
The Importance of Zone 2 Training for Different Levels of Athletes
Zone 2 training, running at a moderate pace, can be beneficial for various levels of athletes. Elite runners can afford to run faster paces such as a 6-minute mile due to their running economy and efficiency. For advanced athletes, it is crucial to focus on developing running economy, injury resistance, and incorporating a significant amount of easy miles in Zone 2 to enhance endurance training effectively.
Balancing Effort and Pace in Running Training
While running faster paces on easy days can be suitable for more advanced or economical runners, it is essential to balance effort with pace in training. For most individuals, maintaining an easy pace within Zone 2 in a five-zone model is crucial for effective training and preventing overexertion. Understanding the nuances of pace and effort levels ensures optimal performance and injury prevention during training sessions.
Optimizing Easy Running for Mitochondrial Stress
Ridiculously easy running and monitoring recovery can enhance mitochondrial stress, especially beneficial for athletes with volume limitations to improve long-term performance. Incorporating a higher proportion of Z2 compared to Z1 for easy running can be advantageous, focusing on Z2 training to recruit efficient slow-twitch muscle fibers, vital for long-term growth and enhanced performance.
Strategic Avoidance of Excessive Anaerobic Work
Limiting anaerobic efforts to under 30 seconds, like strides, and avoiding racing intervals can prevent overtaxing the body anaerobically. Emphasizing strength training not solely for hypertrophy but to support training can help avoid recruiting less efficient type two muscle fibers, aiding in improving efficiency and performance.
We enjoyed an all-expenses-paid ambulance trip before this amazing episode! The main topic was David's harrowing bike crash. The incredible paramedics said that the impact launched him 100 feet through the air. Somehow, the concussion, a broken wrist, and lacerations seem to be the worst of it. The legs are 100%! And as all runners know, wrists and brains just get in the way.
We are so happy to be alive! Life is so uncertain, and maybe the inattentive driver will be a type of spiritual teacher. Or, at the very least, they're giving us some interesting podcast content. As he was flying through the air, David may have been screaming "contennnntttt."
And this was one of our favorite episodes ever to record! We are high on life and recovery ice cream. Other topics: breaking down some takeaways from the crash, love and consciousness, science on ketones in TBI recovery, high carb fueling in the biking peloton, why biking is a great place to look for performance insights, new shoe reviews of two shoes we love, thoughts on the NCAA basketball tournament, why great shooters inspire us to practice hard, the importance of the growth of running for future generations, Zone 2 training and how to optimize muscle fiber typology, Molly Seidel doing the Canyons 50k, falling for April Fool's jokes, a major book recommendation, and hot takes.
We'll take our brains like we take our eggs: scrambled, with lots of butter. The outpouring of support has meant so much to us! We love you all! Huzzah!
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