Endurance Nation Podcast

Most endurance athletes consider heat to be their enemy. The truth is, it's the great equalizer. Extreme conditions Force everyone in the race to adapt. No one is exempt from high temperatures, but how you handle it will set you apart.    Here are our top five tips to making sure you can compete to your potential.    Zone 1 Heat Training Create & Test Cooling Plans Heat Training Lessons Learned Identify Your Temp Cap  Define Your Pacing Parameters Watch the video on YouTube here: https://youtu.be/MmIf45tymAI

Time is of the essence, even if you are goals are Epic. One of the most challenging aspects of endurance training is finding the time to create a foundation of endurance. Over time we have found that stacking back-to-back days is the best way to fast-track your gains without disrupting your regularly scheduled life.    Here’s how to build your best 48 hours:  Race Expectations [Weekly? Monthly?] Calendar Review Create Your Agenda Prep Day Secret Budgeting Recovery Watch the video on YouTube here:  https://youtu.be/W17SfbPIHdo

One adventurous gravel ride wend a bump too far -- and resulted in a broken seat post on my new Cannondale SuperSix EVO gravel bike. With 8 weeks to get a new one (thanks supply chain!), my online community of friends came to the rescue.  Moral of the story: Train alone and you miss out on all the fun and benefits that come with a global team of awesome athletes on your side! Learn more at www.endurancenation.us/newjoin

The majority of athletes consider heat to be their enemy. It depletes you, it slows you down, it burns your skin, it makes training and racing downright miserable. In other words, this is the perfect opportunity to turn someone else's problem into your advantage.  Training in the heat, done properly, brings additional adaptations for your Fitness that will unlock performance on race day. Several studies have shown that training in the heat two or three times per week for 20 to 90 minutes, will create several beneficial training effects.  Decreased heart rate Improved exercise economy Lower core temperature at sweat onset Increased plasma volume (Plasma is the liquid component in your blood. If the volume is increased, you can send blood to cool your skin without compromising the supply carrying oxygen to your muscles.)

Your race simulation is the most important workout you do before your race is a simulation. Regardless of your sport, preparing for race day isn't just about fitness, it's about execution.  Skip a few critical early steps, and your race will be full of turbulence. When you are ready to go to the next level, you need to move beyond the logistics of the race. Now we begin to talk about the environment. Each race brings its own set of conditions that you need to prepare for. Elevation, weather, course layout, resources on the course, equipment required, time of day, duration of the event…you get the idea!   Here’s our five step framework to make your next race simulation the best possible.    1. Macro Course Review - Distance, Athlete Guide / Build Into Your Plan 2. Check the Weather - View History / Schedule Key Workouts 3. Micro Course Review - Key Sections / Replicate  4. Nutrition + Gear Planning - Test Your Execution   Write + Review - Create, Test and Review Your Plan

Tune in as Tim Cronk and Peter Noyes take us through their race experience at the Cocodona 250. One of the most epic run events on the US ultra calendar, this one put took of our guests to the very edge of their personal limits. Learn about the mindset, training and gear in this wide-ranging interview! 

Last Minute Training Up Six Week Program Equipment Choices High-quality machine that’s adjustable Powermeter or Heart Rate Monitor Ride Pacing Warm-Up for 30 minutes, every day. Longer as tired.  Set Caps for Effort.  Stops are Your Friend.    Ride Nutrition Hydration Matters; You Must Be Peeing every 2-3 hours.  Consistent Calorie Consumption Take Advantage of Breaks   Ride Recovery 1: Post Ride Protein Shower + Legs Up Hydration   Ride Recovery 2: Between Rides Solid Dinner Choices with Carbs - Pasta, Bread, Potatoes, etc.  Limit alcohol Post Dinner Walk to Get Loose

Coach Patrick covers one of the most challenging aspects of being an endurance athlete managing fatigue. Mid-season fatigue is unique in that it can hide easily behind important workouts and race preparation. We often dismiss being tired mid-season as this is simply part of "achieving our goals." over time, even small amounts of fatigue can snowball into larger problems if you're not careful. Tune in to learn how you can stay on top of managing this important trend.

Coach Patrick helps you to create a clear review of your performance for near-term gains in your season. Don’t “throw away” any of the early events; even if you didn’t nail the taper or show up 100% prepared. There are always good lessons learned that can help you improve your execution and preparation over the course of the season.  Talking points include:  Race Type & Conditions Equipment Evaluation Fitness Evaluation Strategy Evalulation Reminder to Review Before the Next Race!

Coach Patrick explains how intermittent speedwork can be exactly the right does of training, adventure, and fun. Most athletes overestimate the amount of speed work their bodies can handle, and underestimate the time required between these high-quality sessions.  Solve this problem by using races to “time box” the amount of work to fit your goals for each phase of your season.  Key talking points include:  Define the Event: Fun, Short, and Safe The Warm-Up: Shorter = More Work The Pacing: Get up to Speed & Sustain the Work The Reward: Post Event Celebration & Lessons Learned