200th Episode Celebration! 5 Ways Our Approach Has Changed, Strength Work Evolution, Post-Race Recovery, and World XC!
Apr 2, 2024
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Celebrating the 200th episode with reflections on 5 changes in training/coaching, intense carb fueling, strength work tweaks, less reliance on high mileage, dive into steady running, and the magic of double workouts. Topics include post-race recovery tips, the inspiring Allie Ostrander journey, World XC, and more hot takes on character, progressive overload, and coffee timing
Evolution towards high carb fueling and embracing strength work has been significant for improved performance.
Optimizing cross-training is essential for growth and sustainable performance gains in athletes of all levels.
Integration of post-exercise ketones can enhance recovery and surprise with positive impacts on athlete development.
Refining steady running techniques based on volume levels leads to improved overall training outcomes.
Deep dives
Embracing High Carb Fueling and Strength Work
Our evolution towards high carb fueling and embracing strength work has been significant. We now focus on consistent strength training, adding squats for more power, and have seen the positives of cross-training and fewer miles as equally beneficial for growth and performance. Our mindset towards strength work has shifted, incorporating squats and focusing on loading the spine for better training adaptions.
Optimizing Cross Training and Balanced Running Intensity
Optimizing cross-training for athletes of all levels has become a core part of our training philosophy, allowing for growth and sustainable performance gains. Balancing steady running intensity based on volume has also been key, with an emphasis on faster easy days for lower volume athletes and steady, natural running for higher volume runners. Additionally, the use of incline treadmill has become a focal point in our training programs, offering significant benefits for all levels of athletes.
Beneficial Post-Exercise Ketones and Steady Running Techniques
Integration of post-exercise ketones for enhanced recovery and performance has shown universal benefits, surprising us with its positive impact on athlete development. Additionally, refining steady running techniques for athletes of different levels, such as incorporating higher intensity steady runs for specific volumes and natural, steady-paced running for varying volume levels, has led to improved overall training outcomes.
Drowning out thoughts with Big Booty Mixes
Sometimes you just have to drown out all of your thoughts with a Big Booty Mix. These mashups provide a chaotic yet engaging distraction, allowing you to vibe with five seconds of a banger before it transitions to the next music burst.
Rainbow Treadmills for All Genders
The idea of creating women-specific treadmills sparks the concept of more colorful treadmills for everyone. Gender-neutral rainbow treadmills could bring a vibrant and inclusive touch to workout equipment, breaking away from the traditional monotone colors.
Bed Design Innovation: Absorbent Beds
A bed that absorbs pee could revolutionize nighttime pee struggles. Instead of training ourselves not to pee, designing beds with absorbent technology could provide a comfortable solution for those midnight urges without disrupting sleep routines.
Environmental Triggers and Nighttime Urge Conditioning
Pelvic floor PT highlights the impact of environmental triggers on nighttime urges to pee. By resisting the urge and training the neural circuit to ignore unnecessary signals, disrupting the association between nighttime awakenings and bathroom visits can lead to improved quality of sleep.
It's the 200th episode, and we brought so much gratitude to the party! The main topic was reflecting on 5 ways our approach to endurance training/coaching has changed, based on new research and real-world experience. The topics buffet is packed with goodness: extreme-carb fueling during hard efforts, heavier strength work (in moderation), less need for high mileage (but more cross-training), increased steady running, and more double workouts/big threshold sessions.
Even more important than the exact changes is the "why" that motivates them, combining research and theory, mixed with a heaping helping of feedback from listeners. It's so much fun to learn from some of the smartest people in endurance sports!
And this episode wouldn't be a true celebration unless we filled it up with tons of topics. Other topics: how to improve post-race recovery, why the time after big efforts is a major opportunity for growth (or regression), Allie Ostrander's inspiring journey, the World Cross-Country Championships, giving notice to the achievements of others, how 200 episodes of the podcast has given us more courage, road shoes in trail races, the return of Adam Peterman, a new review study on caffeine, why character matters, why progressive overload is overrated, a listener question on leaving your job, and hot takes.
Thank you for your love and support over the 200 episodes. Let's do 200 more! HUZZAH!
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