Shows
Some Work, All Play257. "No Secrets" Q+A on Extreme Carb Totals (200 g/hr!), Minimum Dose Heat Training, Sodium Intake, Speed for Ultras, and Hydration Sensors!Our favorite episodes are these Q+As where we answer listener questions on all of the hottest topics! It's called a "No Secrets" Q+A because we try to take you behind the curtain, speculating about ideas that might not be talked about in public very often. Let's get spicy!The main topic was Cam Wurf's reported 200 grams of carbs per hour at Ironman Texas to set a bike split record. These extreme carb totals are starting to become more prevalent in triathlon. Do we think they're here to stay? Surprisingly, we have doubts. Forgive us, carb...2025-05-061h 44Some Work, All Play256. High Carb Domination, Steep Races and Vert, Heat Suit Guidelines, Increasing Stride Power, and Kilian’s Western States Prep!We put on our space cowboy outfits for this great episode! The main topic centered on the almost-ubiquitous use of higher carb intakes in recent races, from the Canyons 100k to the Boston Marathon to the cycling classics. What once seemed optional is now mandatory. Where do the next breakthroughs come from? We outline some ideas to try to catch the waves before they become obvious.There was also some fascinating science on warm-weather and metabolic processes, showing reduced carb oxidation rates in heat. That could have big implications for how fueling and GI training changes with...2025-04-291h 33Some Work, All Play254. How Heat Training is Changing the Game, Protein Needs for Endurance, VO2 Max Numbers, Workout Success v. "Failure," and What Comes After Disaster!We put sensors in all the right places before this HOT episode! The main discussion was on the emerging science of heat training, centered around a 2025 study that showed 3 x weekly sessions could sustain hematological adaptations from an altitude camp. Heat training is no longer just about being ready for hot weather. It's about helping our blood be full of oxygen, powering performance in all conditions. We try to take a "no secrets" approach to bring you onto the front lines of The Heat Revolution.And this one was full of amazing topics! Other topics...2025-04-151h 40Some Work, All Play253. New Science on Protein Needs, Unbreakable 2, VO2 Max Estimates, Carb Loads, Torpedo Bats, and Cross Training Intensity!We put on our finest white spandex for this amazing episode! The main topic was a new review study on protein needs for endurance athletes. The authors used a cool method of isotope labeling to argue that endurance athletes need more protein than traditional recommendations. The nutrition revolution is not just about carbs! And this one was full of great topics! Other topics: the announcement of an Unbreakable 2 documentary heading into Western States, Kilian Jornet's sustained dominance since the first Unbreakable was filmed, the 1-year anniversary of the bike crash, Tailwind High-Carb, our questions about protein recommendations...2025-04-081h 38Some Work, All Play252. How Running May Impact The Brain, Plus Q+A on Body Image, Heat Suits, Sweat Testing, and Nose Breathing!We pondered the genetics of smelling ants before this great episode! The main topic was a new study that found the brain may use myelin lipids for fuel during low glucose conditions like marathons. This could have massive implications for how we think about fueling and fatigue resistance, including for cognitive function. Our big theory: fueling is just as much about nourishing and protecting the brain as it is the legs.And this one was full of amazing topics! Other topics: the resurrection of the green shorts, “tension” training via uphill biking and running, heat suit training, gene...2025-04-011h 28Some Work, All Play251. Big Alta 50k and The Story Athletes Rarely Tell, Plus Q+A on Kilian to Western States, Bike v. Treadmill, and Sauna v. Hot Tub!We took off our armor for this incredible episode! The main discussion might have been one of our most important (and fun) ever: the Big Alta 50k DNF, failure, and what it truly means to go for it. David raced Big Alta because it was somewhere that he couldn't hide. We needed to gather data about what happened at the very edge of human capabilities. And when you F around...sometimes you find out. We hope that you feel a connection to your big scary dreams. Thank you for giving us the courage to dream bigger!2025-03-251h 43Some Work, All Play250. The Mystery of Fatigue Resistance, Race Week Feelings, Episode 250 Reflections, Outside Mag Revolt, and Fun Sponsorship News!We celebrated the 250th recording for this great episode! The main topic was a new study on fatigue resistance. How do you actually improve performance after multiple hours of work? It’s the greatest mystery of endurance, and whoever solves it will have a big advantage. We think that we have some answers for training, fueling, and the nervous system.And this episode was jam-packed with tons of amazing topics and questions! Other topics: race week reflections before the Big Alta 50k, confidence, showing up authentically for a serious episode 250 discussion, positivity and love in a complex wo...2025-03-181h 24Some Work, All Play249. Heavy Lifting and Fatigue Resistance, Carbs After Exercise, Cramp Prevention, Cadence, and Health in Training!We lifted some styrofoam plates painted like metal before this great episode! The main topic was a new study showing improved fatigue resistance for athletes doing heavy lifting twice per week. Yes... we regret to inform you that we think you should probably have a squat rack nearby. Prepare your butts.We also answered a question on carb intake after exercise, framed around a pro triathlete recently announcing that they had high hemoglobin A1C. We talk about some of the complications of that particular story, and also how high-carb fueling during training may change fueling approaches...2025-03-111h 42Some Work, All Play248. Zone 2 and Why It Matters, Heat Training Questions, Pre-Workout Carbs, and Trail Supershoe Follow-Up!We brought some very sore legs into this great episode! The main topic was a new study on "Zone 2 Training," which gathered a panel of experts to review what Zone 2 means and why it matters. Our theory is that Zone 2 training is interacting with high-carb fueling to drive some of the performance revolution!We also talked about a new study on heat training. It shows that heat-induced adaptations and fitness improvements seem to mimic one another, but may come from different sources. Thus, stacking them could lead to outsized benefits!And get a big plate...2025-03-041h 34Some Work, All Play246. “No Secrets” Q+A on World Records, Kilian’s Fasted Workout, Health v. Performance, Wild Probiotics Studies, Applying Heart Rate Zones, Zone 2, and More!We bought stock in baking soda before this record-breaking episode! It was a "No Secrets" Q+A, where we lay it all on the line. This one was so fun!The first big question was on the deluge of world records set in the last week. Our theory is that compound gains are being harnessed from nutrition, supplements, and shoes that are changing how athletes can train and adapt across all endurance sports. We break down the shifts in training theory, and predict what comes next.Next was a question about Kilian Jornet’s fasted wo...2025-02-181h 35Some Work, All Play245. Why No Record is Safe, Strength Training Science, Plus Q+A on Electrolytes, Realism v. Optimism, Mental Toughness, and More!Our minds were blown this weekend as more records were annihilated on the trails (at the Black Canyon 100k) and the track (at the Millrose Games)! We talk about The Performance Revolution: what's causing it, what we all can learn, and what comes next. The future is here. And the future is wildly fast!Next up was a new study on strength training for cyclists! We talked about our evolving feelings on strength training, why we encourage athletes to do squats, and why we think single-leg split squats were created by an evil force who hates our...2025-02-111h 39Some Work, All Play244. Why Pressure is Good, The Strange Science of Downhills, Plus Q+A on Ketones, Strides, Weekly Mileage, Anxiety, Going All-In, and More!We embraced the pressure for 2025 before recording this great episode! A concept we disagree with is that "pressure will break down the mind," referring to saying big, scary goals out loud. Our main idea: pressure is a joyful part of sports. We talk about our long journey to get to this point, and why you should want the ball with time running out, your team down by 2, everyone counting on you. Pressure is fun!
The big science topic was one of the strangest parts of human physiology: the repeated bout effect. Just a single, short exposure to...2025-02-041h 37Some Work, All Play243. “No Secrets” Q+A on VO2 Max, Very Hard Workouts, Fueling Easy Days, Iron Levels, Confidence, Genetics, and More!This episode is one of our all-time favorites, diving into tons of the most important (and most frivolous) topics! As always, it’s in the “no secrets” style, where we lift the curtain and show you what people are thinking at the top end of endurance sports, but might not want to say publicly. Plus, there were so many laughs mixed with serious moments. This one is a JOURNEY.
Topics this week: the “Trial by Miles” video, going to dark places in workouts, dealing with brain “panic” when things are hard, fueling in the cycling peloton, how we are evolvin...2025-01-281h 37Some Work, All Play242. Why Low Carb Doesn’t Work, Plus Q+A on Active Heat Training, Bone Density, Fear Before Big Events, The Trial of Miles, and More!This episode was so fun, and it wasn’t just the cinnamon rolls we used for carb research. The main topic was a new study that took a cool design and extended the conclusions beyond their reach, theorizing that athletes should reconsider high-carb approaches for peak performance. We outline where we think the conclusions missed the mark. It makes us uncomfortable to disagree in this way, but we think it’s important for the health and performance of all athletes.
Next, we dove back into our comfort zone with a “No Secrets” Q+A on the best topics...2025-01-211h 37Some Work, All Play241. Trail Performance OF THE YEAR?! Plus Q+A on Training Volume, Heat Training, Recovery Days, Bicarb Dose, Fitness Apps, and More!We brought so much gratitude to this amazing episode! The main topic was the news announced this weekend: David's Leadville 100 performance won the International Trail Performance of the Year. Yes, tears were shed. To everyone who listens, THANK YOU. In ways that go deeper than words...thank you. We reflect on the training, the journey, how our lives have changed, and what's ahead. Shooters shoot.
Next it was a "No Secrets" Q+A! Topics: why hydration recommendations of "drinking to thirst" are often wrong in races and training, fitness apps, early AM training, when training volume hits...2025-01-141h 32Some Work, All Play240. Why High Carb is for Almost Everyone, Improving Zone 2, Wild Study on Easy Training, Honest Western States 100 Thoughts, and a Wahoo Run Treadmill Review!The best moment of our lives happened last week. It's not the baby. It's a social media mention from the GOAT Kilian Jornet. And we brought that celebration energy to this awesome episode!
The main study was on the types of training that leads to faster marathon times, looking at 150,000 datapoints. With findings that overlap with other studies, we can start to outline the most direct way to make running faster (and more fun).
The remainder of the episode was in our classic "No Secrets" Q+A style! Topics: what makes David think that he...2025-01-071h 35Some Work, All Play238. Q+A on Speed Workouts, Zone 2, Running Cadence, GI Training, Western States 100 Goals, and More!We celebrated a wild year with a "No Secrets" Q+A episode! This one is full of fascinating topics, mixing science, theory, and hot takes into the perfect holiday stew.
The questions all came from podcast listeners on the following topics: how to think about gut training, Zone 2 heart rate and how terrible some online calculators are for athletes of all levels, our favorite speed workouts to gauge progress over time, incorporating cross training into long-term growth, specific guidelines for cross training like cadence and effort, adapting and performing at altitude, consistency during the holidays and why...2024-12-241h 29Some Work, All Play235. Rich Roll Takeaways, Protein and Adaptation, How Heart Rate Zones Vary, and Ketones in Cycling!We got our Rich Roll on before this amazing episode! David's appearance on the Rich Roll Podcast came out this week, and we started with some takeaways from a surreal experience. We then pivot into some talk on protein in adaptation and recovery. When in doubt, the answer for us is often to throw some protein on it.
Next was a truly wild study that looked at low energy availability and managed to do the impossible: it included a control group that was blinded to the intervention. How is it even possible to make subject unaware of...2024-12-031h 29Some Work, All Play234. Ultra Records Getting Demolished, What it Means for The Future of Performance, Energy Availability Study at the Boston Marathon, and Shooting Big Shots!We brought some joyful and fluid-tastic vibes to this great episode! The main topic involved us picking our jaws off the floor as records were absolutely annihilated at the JFK 50 Mile, America's oldest ultramarathon. We have some inside info on how David Sinclair set the record, which we think could be Ultra Performance of the Year. Plus we worship the queen, Rachel Drake. Why are we seeing record after record get smashed at every major race? The answer likely lies at the intersection of training, shoes, and most of all--fueling.
We also talked about a breakthrough new...2024-11-261h 07Some Work, All Play233. Game-Changing Theories on Fatigue Resistance, Supertrainer Shoe Reviews, Plans for Athletic Breakthroughs, How Carbs are Reshaping Endurance, and NSAIDs in Ultras!You can smell the excitement on this amazing episode! The main training topic was on David's favorite study of 2024, which caused major changes in his training approach. The study found some potential mechanisms for improved fatigue resistance, but we take it a step further into theories about solving for a puzzle that has flummoxed coaches and researchers forever. Could this study be the missing link connecting fatigue resistance and training interventions? Maybe. We dive into the cutting edge of endurance training to find out.
We also talked about how Megan is planning to rebuild for big goals...2024-11-191h 33Some Work, All Play232. 10 Ways We Changed Training for Leadville and Javelina, Love Raging, Ultra Performance Study, Feel v. Heart Rate, and Motivation!We celebrated huge beating genius machines before this awesome episode! The main training topic was on 10 ways our training approaches changed for Leadville and Javelina. Throughout the process of preparing for 100 miles, we made itty bitty alterations that sometimes became big shifts in how our plans usually look. We break down each of them and how they might apply to other athletes. Time to pop a squat (or 2 x 10 reps of them).
Before that, we have a little love letter to listeners. That consists of a new playlist to motivate training, a SWAP hat release, some thoughts...2024-11-121h 22Some Work, All Play231. New "No Secrets" Q+A on Western States 100, Javelina, High-Carb Fueling, Heart Rate, Heat Training, Improving Speed, Shoes, and More!We answered tons of amazing listener questions on this great episode! We approached Leadville and Javelina like science experiments, and like all good science experiments, we want to share everything before starting a new experiment for the Western States 100. This one is full of sexy science, theory, psychology, nutrition, and so much more!
Our philosophy is "no secrets"... sometimes to a fault. That means spilling the beans on everything from training to nutrition to gear, plus some hot takes on where we think the sport is going.
A list of some of the topics: Freetrail's...2024-11-052h 02Some Work, All Play230. Javelina 100 Mile Win and Golden Ticket! Science, Dreams, and Belief at One of the Hottest Races EverWe ventured into the unknown at the Javelina 100 Mile, and we're coming back with a celebration to share! This episode is all about processing a life-changing weekend where David won Javelina in 12 hours, 45 minutes to earn a Golden Ticket to the Western States 100.
There was one defining feature of the day: HEAT. Race day featured record temperatures around 100 degrees F in Phoenix, with the course traversing desert cactus that didn't offer a hint of shade. Given the short training time after Leadville, we had the opportunity to conduct the ultimate science experiment. What happens at the edge...2024-10-292h 05Some Work, All Play228. Heat Suit Training and Limits of Physiology, Heart Rate Guidelines, Why Stomach Training Matters, A Mind-Blowing Marathon World Record, and Wikipedia Rejection!We put on all of our pants and jackets to record this HOT episode! The main training topic is on the wild science of heat suit training. In 2021, a case study revealed that simply wearing a couple layers while doing easy biking could rapidly expand hemoglobin mass, which could improve performance in all conditions. Numerous other studies support the findings, and now heat suits are a staple of pro cycling training. This could be a new frontier of performance!
We talk about how our feelings have changed, and how David is starting to use heat suits in...2024-10-151h 40Some Work, All Play225. Kilian's Wild Physiology Data, Tara Dower Sets the Overall AT Record, The Next Race After Leadville, 7 Ultra Logistics Tips, and How Elite Athletes Eat!We marveled at the athletic performance of the year to prepare for this great episode! It kicked off with us picking our jaws up off the floor, in awe of Tara Dower's overall record on the Appalachian Trail. Coach Megan delves into what made it possible (strides and speed) and what sets Tara apart (being a superhero). This achievement will take decades to fully process!
The main science talk was a new study on Kilian Jornet's physiology data from 2022 UTMB, where he won in historic fashion. There are some wild pieces of information in this study that...2024-09-241h 36Some Work, All Play224. Post-Run Carbs Science, Vincent's Training to Win UTMB, Supershoes Power Ranking, Biking for Runners, and The Fastest US Race Ever!We slurped down a truly inspiring amount of carbohydrates before recording this great episode! The main topic was a new study with a fascinating design, equalizing carb intake across a day, but modulating the quantity consumed in the post-exercise window. There were major changes in next-day performance! Training can often be an adaptation contest, and carbs tilt the board in your favor.
We also talked about Vincent Bouillard's training to win UTMB. Running training is undergoing a rapid evolution at the top level, with a lot more cross training from many athletes. That could have major implications...2024-09-171h 36Some Work, All Play220. Leadville 100 Mile Record! What Just Happened?! Stories, Lessons, and Gratitude from a Dream DayWe pinched each other to make sure it wasn’t all a dream before recording this celebration episode! This one was all about processing David’s course record run at the Leadville 100 Miler. For 19 years, Matt Carpenter’s Leadville record of 15:42 has been talked about as one of the most untouchable marks in running. But a lot has happened since 2005, with advances in training, fueling, shoes, and altitude science. So even though Matt is a GOAT, we thought it was possible.
Yes, it seemed like low odds. All we knew for sure is that there would be a chan...2024-08-202h 01Some Work, All Play215. Hardrock 100 Resets What's Possible, Courtney Makes History, Steep Uphill Training, The Cooling Revolution, and a Cycling Performance Mystery!Our GPS watches told us we were "Peaking" for this great episode! The main topic was inspiration from the Hardrock 100. Ludovic Pommeret won just before his 49th birthday, setting a course record in the process, redefining what's possible with age. Courtney Dauwalter set her 3rd consecutive course record, once again proving that she's the GOAT.
We talk about how athletes should think about training for steep uphills and downhills, along with lessons for everyone from the record-setting era we are in. The regular news right now is bonkers in a bad way. But the endurance sports news...2024-07-161h 33Some Work, All Play214. Silver Rush 50 Mile and Getting Back Up, Shoe Hot Takes, Fueling Slower Efforts, Unconventional Tapers, Mount Marathon, and Tour de France Stories!We took some Big Leadville Energy into this great episode! The main topic was the Silver Rush 50 Miler, which David raced on Saturday. The last few months have been a doozy, starting with the bike accident and severe concussion back in early April. It has been hard at times, in ways that go a lot deeper than athletics. This episode is about falling, and the power to GET. BACK. UP.
The 50 Miler was David's best ultra yet, and it possibly sets up a date with destiny at the Leadville 100 in August (or not). It gave us an...2024-07-091h 27Some Work, All Play209. Love With Limits, Spring Energy's False Nutrition Labels, Kilian's Unmatched Dominance, Running Club Romance, and The Future is Female Coaches!We were emotionally hardened by some sleepless nights before recording this special episode! A couple months ago, a brilliant podcast listener on Reddit published her predictions that Spring Energy's Awesomesauce gel had incorrect calorie counts. Three weeks ago, those findings were confirmed by a German lab. This past week, everything exploded on social media with all of Spring's gels listing fraudulent calorie totals, roping us into a situation that we never hope to relive. This episode talks about our emotions.
We are furious about the mislabeling. We wish we could go back in time and tell ourselves...2024-06-041h 36Some Work, All Play208. Gel Controversy Grows, Courtney's Nutrition Strategy, Fueling Case Studies, World Record 10k, Trash Talking on the Track, and A Meaning of Life!We ate a bag of performance waffles to get ready for this awesome episode! The first topic was a follow-up on the controversy about a gel that may have mislabeled its calorie count. We discuss emails from listeners that provide more context, along with what it might mean for food labeling generally. It's a wild, wild world out there!
The main training topic was Courtney Dauwalter's race-day nutrition, which she discussed in a recent interview. The GOAT says she only consumes 200 calories per hour during races, well below most other elite athletes. What are we seeing? We...2024-05-281h 35Some Work, All Play206. Doing Hard Things, Longevity and Training, Fueling Short Workouts, The Power of Placebo, AI Bots, and Cocodona 250!We sat in a stew of uncertainty before recording this awesome (and healing) episode! The main training topic was a pair of studies looking at longevity outcomes in serious athletes. Extra-hard training seems to have longevity benefits compared to general population lifestyles, contrary to some warnings you might hear! Let's all plan on doing uphill treadmill runs in the nursing home.
The big conversation was in the spirit of sharing all of the ups and downs of life. TW: deep discussions of pregnancy uncertainty. Megan courageously shared her current health status, and how she is thinking about...2024-05-141h 31Some Work, All Play205. The Mystery of Training Non-Response, Strength Work Approaches, Health Metrics, New Bike Day, and Track Going Mainstream!We celebrated a week with minimal life drama (YAY) before recording this great episode! The main training topic was a new study monitoring response v. non-response. Imagine two similar athletes who are given the the same training program. One could have breakthroughs, and one could face physical disaster. Why? We use the study to talk about how we have seen athletes respond differently, and ways you might be able to understand your own unique physiology. Training theory is such a cool window into how every body is different!
We also talked about metrics we track! Almost every...2024-05-071h 33Some Work, All Play204. Canyons 100k Breakthroughs, Why Megan Didn't Race, Carb-Loading Thoughts, Bloodwork Season, TikTok Ban, and Big Surprises!We got the surprise of our lives before recording this dazed-and-excited episode! The main topic was the Canyons 100k. It was Megan's dream race, and you may have seen... she did not start. We had some incredibly surprising news right before we boarded our flight to California for the race, and we process it in real-time on the episode. Hopefully the discussion and Megan's openness helps you deal with whatever big surprises you face in life!
Even though Megan didn't race, we cheered and crewed as ultra history was made at the race! This year's Canyons 100k...2024-04-301h 29Some Work, All Play203. Canyons 100k Pre-Race, Improving Power, Perils of Energy Availability Cycling, Wild Shoe Tech, and Crash Recovery!We sipped on some of the finest, chalkiest electrolyte drink for this great episode! The main topic was gearing up for big events, spurred by Megan's upcoming adventure at the Canyons 100k. After the health issues, we were unsure whether we'd ever be able to have this sort of discussion on the podcast, and listeners have been there every step of the way. If there is any test, it's in training. Racing is a celebration. This episode celebrates the broken road to get to the race-day party!
This one was also packed with fun science! The main...2024-04-231h 33Some Work, All Play202. Process v. Competitive Fire, USA Jersey Scandal, Boston Marathon Hot Takes, Carbs and Central Fatigue, and Valby's Cross Training!We got extremely hyped watching the Boston Marathon before recording this amazing episode! The main training topic was a new study connecting carb intake during exercise to reduced central fatigue, leading to the researchers theorizing a link between "excess" carbs and improved neuromuscular function. The study protocol was weird and wild! Does this mean we should consume mid-podcast gels to improve joke performance? We promise to edit out the slurps.
We also answered an incredible question on balancing a focus on the process with the competitive fire to race at the limits. The answer gets to the...2024-04-161h 28Some Work, All Play201. Reflections From a Near-Death Experience, Getting Back on the Bike, Zone 2 Tutorial, Shoe Reviews, and Fueling Cheat Sheets!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...2024-04-091h 39Some Work, All Play199. Jasmin's Astonishing Barkley Marathons, Crown King 50k Lessons, Squats, Downhill Training, and Power Glutes!We rode the inspiration wave from witnessing history for this great episode! The main topic was on the mind-boggling finish from Jasmin Paris at the Barkley Marathons. She is the first woman to finish the race, and we think it will go down as one of the most impressive endurance achievements ever. We break down why that is, and we proceed to eat some crow based on past statements about the race that she proved wrong. Jasmin dares us all to dream bigger.
We also had a blast breaking down our races at the Crown King Scramble 50...2024-03-261h 32Some Work, All Play198. Fatigue Resistance Tips, Intro to Uphill Treadmill, Ketones, Double Workout Feelings, and Performance Vibration!We vibed with a new playlist (Taylor's version) before this great episode! The main training topic was a new study on fatigue resistance, which used a novel protocol for testing durability involving different levels of intensity. "Durability" research may be the most exciting part of modern performance science, and we broaden it out with real-world examples. We finish with our 4 big tips!
You already know tip one. Yes, it involves eating. And yes, we are in the pocket of BIG CARB.
We also talked about how uphill treadmill workouts can be used by athletes of...2024-03-191h 31Some Work, All Play197. Lululemon's Big Ultra Bet, Running Form Science, Heat and Mitochondria, Camille's New Records, and UTMB Talk!We made questionable playlist decisions (arf arf) to get hyped for this amazing episode! The big topic was Lululemon's FURTHER event, a 6-day ultra in the California desert, full of intrigue and world records. Megan was on the ground as coach and science advisor, and she returns with a report that will blow your minds. What happens when a company invests millions of dollars in supporting athletes of all levels, along with ground-breaking research? And what does it mean for the future of running?
The game is changing quickly. And Megan is rubbing anti-chafe cream on the...2024-03-121h 32Some Work, All Play196. Fueling Tutorial, Fatigue Resistance, Athlete Contracts, Megan's Biggest Week, Bike Training, and World Indoors!We ate some business PB+Js to fuel up for this great episode! The main training topic was on fueling like your athletic life depends on it. Erase all of your preconceived notions and ask this question: When you're already tired and you're still a couple hours away from home, what do you do? If you're anything like many of the best endurance athletes in the world, you learn to stuff down as many calories as you reasonably can stomach. We break it down in a fueling tutorial, through the lens of a 100-mile bike ride we did this...2024-03-051h 35Some Work, All Play195. Double Workouts, Running as a Power Sport, Megan's Overall Win, Big Alta Races, and New Mental Health Study!We put on some see-through pants for this great episode! The main training topic was on double workouts, involving two moderate sessions in a single day. Norwegian athletes are notorious for their double threshold days, and over the last few years, we have been using an adapted approach with the treadmill or cross-training that can be implemented for trail runners, non-pros, and aging athletes. There's no "secret"... but this might be the closest thing to a training secret that we have. Don't tell anyone we told you.
We also talked about an incredible new study on the...2024-02-271h 36Some Work, All Play194. World Record Training Study, Heart Rate Monitors, Sports Bras, Iron and Lactate, and AI Thoughts!We glugged some sugar with coffee and cream for this awesome episode! The main training topic was a new study breaking down the training of the 24-hour world-record holder. It gave us an excuse to talk about the trajectory of ultra training, and how we're in the midst of a fundamental shift in the sport at all levels.
We also talked about a cool study on sports bra tightness and breathing patterns. The results were pretty stunning, and it may have implications for chest-strap heart rate monitors too. Plus, the researchers gave us the chance for lots...2024-02-201h 30Some Work, All Play192. Olympic Trials Hot Takes, How To Fuel in Races, The Enhanced Games (ugh), and Supershoe Data!It was the ultimate celebration episode, on a high from watching the Olympic Marathon Trials! We talked about some of our favorite storylines from the most exciting race on US soil: training partners finishing together (and our conspiracy theory), the next big star is born for female marathoners, an Olympian who walked onto her D2 college team, and so much more.
Then we had some of the coolest data ever: internal stats on race day fueling from 60 case studies of successful races. Most field studies find that athletes grossly undershoot the science-backed recommendations for calories and hydration...2024-02-061h 36Some Work, All Play190. Optimizing Testosterone Levels, Lower Mileage Training, Breathing and Stress, and US Cross Country!We chugged some chocolate whole milk to fuel this amazing episode! The main training topic was on why testosterone levels are relevant for all endurance athletes. While individuals have different genetic set-points for testosterone, studies on men and women show that training and fueling interventions can change baseline levels. Those changes can be positive, leading to more energy and better performance... or negative, possibly contributing to fatigue in training and life. We break down the complicated science, along with what athletes can do to optimize their levels safely and legally.
And this episode was stuffed with the...2024-01-231h 32Some Work, All Play189. UTMB Boycott News, Zone 1 v. Zone 2, Epigenetics of Endurance, Blood Values, and UROY Rankings!We had fire (and iron) flowing through our veins for this awesome episode! There is a big development in the UTMB controversy: reports that legends Kilian Jornet and Zach Miller sent a letter to some of the best athletes in the world considering a boycott of this year's races. We talk about what we think it means through the lens of negotiation theory. This shift in leverage could be a turning point in the UTMB drama!
We also discussed emerging evidence that endurance training fundamentally alters long-term gene and protein expression. Combined with studies on trained v...2024-01-161h 30Some Work, All Play183. McDowell 50 Miler Lessons, Marathon Training Tips, New Shoe Previews and Pre-Race Meals!It's one of our all-time favorite episodes after a whirlwind week! The main topic was David's race at the McDowell Mountain 50 Miler, which we use to talk about a ton of different lessons for training and racing. We're talking pre-race meals, pacing, dealing with cramps, what comes after "failure," fueling and hydration, pacing, and supershoes for trails. Plus lots of training thoughts!
Outside of running, we touch on everything from how to think about race trips as vacations to the perils of popping champagne bottles. Warning: if you don't shake the bottle enough, you are risking unleashing...2023-12-051h 34Some Work, All Play177. How to Use Caffeine, Blue Sky Marathon Lessons, Shoe Wear Science, and Pre-Run Fueling!We brought some Big Party Energy to this great episode! The main discussion revolved around different ways we put research into practice. This weekend, David had one of his best races ever at the Blue Sky Marathon, and we adventure to the coolest edges of the science to tell you what we are trying! That included a deep dive into caffeine's role as a performance enhancer, particularly for fatigue resistance. Strategic, individualized caffeine consumption could be a massive opportunity for breakthroughs. Or, you might crap your pants and never sleep again. Worth it?!
We also talked about...2023-10-241h 27Some Work, All Play176. Hemoglobin and VO2 Max, Zone 1 Training, Your Watch's Metrics, and Prototype Shoes!We ate a truly stunning amount of chicken and milkshakes to fuel this great episode! The main training topic was on a new review article connecting hemoglobin levels and VO2 max. Across nearly 400 studies, these variables have a strong statistical correlation. Blood volume could be primary a driver of performance, and we break down some simple ways to optimize your levels.
We also celebrated Megan's return to training after some good health news! That was a great excuse to talk about the lost art of Zone 1 training. Easy can be very, very easy (at least some of...2023-10-171h 23Some Work, All Play175. Running Controversies, Chicago Marathon Stories, and Heart Rate Changes!We brought some A+ brain energy and some C+ heart efficiency to this awesome episode! The main topics involved the extremely eventful weeks in the running world. On the joyous side, the Chicago Marathon was a race for the history books, with a new world record and blazing fast times from US runners. We celebrate the incredible Molly Seidel, plus talk about body image, fueling, rest days, training volume, and more. On the less joyous side, we discuss a controversy from a brand's social media post about the Boston Marathon. You know the one. And if you don't, get...2023-10-101h 28Some Work, All Play166. UTMB Training, Olympic Trials Thoughts, and Love with No Notes!We brought full hearts and clear nasal passages to this awesome episode! The main training topic was on the gargantuan Strava files of athletes preparing for the UTMB races. We zoom out to talk about multi-year growth, a study on speed and ultra performance, and the balance between long-term health and short-term performance. Health and ultra performance can go together like ketchup and everything! We also talked about how we apply the principles of double threshold workouts using uphill treadmills and cross training. Yes-way to Norway!
And this episode was jam-packed with some of our favorite discussions...2023-08-081h 24Some Work, All Play165. The Next Frontier of Hydration, Strength and Mitochondria, and Sweat Tests!The theme of this episode: we are all powerful dump trucks! The main training discussion was on a new study looking at how strength work may help (or hurt) mitochondria adaptations. This study had wildly unexpected results, just like we like them! We also talked about our experience with sweat testing and some of the research on hyperhydration. We expect the science of hydration (personalized based on genetics) to be a frontier of performance and health in the future. And the future is tasty.
Plus we had so much joy talking about a whole host of topics...2023-08-011h 29Some Work, All Play163. Courtney's Legendary Hardrock 100, Fueling Before Events, and Pre-Cooling!We brought hearts full of love and legs full of toxic waste to this episode! Our main discussion was a big breakdown of science-driven lessons that we try to put into practice with racing. Megan is BACK, winning and crashing the overall podium at a tough mountain 25k! We talk about the science of pre-race carb intake, and how we screwed it up. Pro tip: make sure your pasta is not made of beans. Other topics: pre-cooling and performance, hiking v. running, altitude considerations, ankle taping, using rest opportunities, and liquid fueling.
The most fun we had...2023-07-181h 24Some Work, All Play159. Western States 100 Thoughts, New Study on Low Energy Availability, and Broken Arrow Skyraces!We had a party on this episode with so many fun topics! Training discussions were mixed in throughout, like chocolate chips in a BIG cookie. That included how to mix intensity-controlled intervals with harder VO2 work, uphill running form (lean forward!), the importance of threshold and critical speed in all events, and what happens when your private parts go lactic. Things got a bit wild!
But our favorite segments involved the Western States 100 and Broken Arrow Skyraces! The Western States breakdown started with a podcast-exclusive statistics analysis of the best performances ever. The data took us through...2023-06-211h 28Some Work, All Play155. Hormones and Athletics, Ultra Legs Strength, and Improving Technical Running!We woke up before sunrise like it was Christmas morning for our favorite day of the week: PODCAST TUESDAY! The main training topic was on simple tips to improve technical running, and how the principles of thinking about form on difficult terrain can also improve health and performance on roads. After this episode, you'll believe in the ultimate power of THE CHOP. We also talked about a wonderful new study (led by Dr. Megan) with a whopping 10-year time horizon, looking at improving health outcomes in collegiate athletes. The conclusions have profound implications for how we think about athletics...2023-05-231h 30Some Work, All Play152. Canyons 100k Lessons, 5 Rules for Fueling During Runs, and Lower Volume Training!We did a happy dance for the most wonderful day of the week: Podcast Tuesday! The main discussion was on fun takeaways from racing the Canyons 100k. David stepped up into the unknown and was 5th place! But what made the day really special was hitting a low point when it seemed impossible, and finding out that there was more to give. Our suggestion is to try something really big and really scary, whether it's in athletics or something else. Shoot those shots! The race discussion led to tons of fascinating topics: the science of "deception" in hot conditions...2023-05-021h 28Some Work, All Play151. Blood Volume Science, Emotions and Performance, and Double Doctor Celebration!We put our party hats on for the ultimate celebration: Podcast Tuesday! The main training topic was on lactate shuttles in the body, and the connection between lactate and fatigue at all intensity levels. It's so fascinating how this molecule connects what we all feel during training, from a professional athlete to someone who is going on their first hike! But the main discussion was on Megan's PhD defense and her research in female athlete health and performance. The study findings = IMPORTANT. The double doctor swag = ACTIVATED. We discuss takeaways from tackling big scary goals! The main one to...2023-04-251h 25
Some Work, All Play144. Threshold Training Explained, New Studies on Supershoes, and HILL BEASTS!This episode got down and dirty with the most fun topics! The main training topic was on a new narrative review study describing the evolution of training theory, and why different approaches have converged on the benefits of lower-intensity training with relatively high doses of moderate threshold running, plus VO2-style speed in small doses. Figure 3 from that study is our love language, and we can't wait to tell you about it! We next discuss the implications of that approach for athletes who run uphills in training, which could change intensity distributions and present a MASSIVE opportunity for fitness...2023-03-071h 24Some Work, All Play142. Double Threshold Workouts, Black Canyon 100k Recap, and Blood Tests!This week's episode is jam-packed with happiness and fun! The main training topic was on 2 workouts that could have outsized benefits for lactate clearance and performance at every distance. The first workout is SO HOT right now: double thresholds, popularized by Norwegian training systems. The second is not quite as hot, but no less fun: post-interval moderate running. These sessions are on the cutting-edge of training theory, mixing a little bit of science with a solid serving of magic! We also talked about the importance of understanding your blood work. Yes, David finally got a blood test, and he...2023-02-211h 19Some Work, All Play126. Norwegian Training Breakdown! The Approach Taking Over the Endurance WorldThis episode explores the science and theory behind one of the most exciting training approaches in the world! Some athletes from Norway are using variations of intensity-controlled threshold training, double-workouts, and focused specific work to great success on the international stage. While the specifics of the Norwegian approach to endurance training may not apply to everyone, the principles are incredibly important to all endurance performance. Keep easy days easy (mostly). Develop speed, but don’t excessively train anaerobic processes that can detract from aerobic development. Controlled intervals are often more effective for aerobic development, and you shouldn’t be raci...2022-11-011h 19
Some Work, All PlayBONUS: Western States 100 Time Predictions, Microbiome and Performance, and Hydration ScienceThis week, we are bringing our BONUS Patreon episode to everyone to highlight some sexy science! Megan was just named the Western States Research Co-Director, and our celebration is to bring you some research updates in hot-tub conversation format. We start with reviewing two fascinating talks at the medical conference on hyponatremia/hydration and how the gut microbiome may influence performance and health. Then, we examine some BREAKING NEWS SCIENCE from Dr. Marshall Burke on how heat impacts performance, and what that means for time predictions for this year's race.
If you want to have access to...2022-06-2341 minSome Work, All Play96. Gorge 50k/100k Recap, Shining Your Light, and Trans Athlete InclusionWe rocked some very teal, very tight spandex to talk about stories from the Gorge 100k and 50k (highlighted by some amazingly fun breakthroughs!), great health news for Megan's heart, athletics as an opportunity to shine your light with FULL LUMINOSITY, Jerrod Carmichael's wonderful new comedy special, being yourself, the courage of Lia Thomas, why inclusion must be the default, and why trans athletes rights are human rights. We love you all! WOOHOO!
Try Athletic Greens: athleticgreens.com/SWAP
WHOOP promo code "SWAP" for 15% off: join.whoop.com/SWAP2022-04-051h 28Some Work, All Play78. Supplement Science and Health Journey UpdateWe had some life-affirming hospital chicken tenders before talking about the new Olympic Trials standards, sports supplements guidelines and science, and Megan's health journey and diagnosis (WE GOT THIS! Eventually!). We love this community so much, thank you for everything. The biggest heart love going your way! WOOHOO!
WHOOP promo code for 15% off all memberships: SWAP
join.whoop.com/swap2021-12-071h 22Some Work, All Play65. Mental Health Celebration & Fueling FactsWe drank a lot of coffee (Megan) and drank a lot of anxiety (David) to talk about why positive reinforcement is a key coaching strategy, the ups and downs of mental health, social media, adequate fueling for elite performance, and PEDs in a follow-up to the burrito doping case. Thank you all! WOOHOO!
WHOOP promo code for 15% off all memberships: SWAP
join.whoop.com/swap2021-09-071h 14Some Work, All Play56. Athletic Hope In Tough Times & THC BanWe channeled Khia's "My Neck, My Back" diagnostic approach to talk about maintaining hope in moments of athletic uncertainty (and Megan's health journey) and why the THC ban hurts athletes. Thank you all! WOOHOO!
WHOOP promo code for 15% off memberships: SWAP
join.whoop.com/swap2021-07-0646 minSome Work, All Play45. Racing Season & Fears/PhobiasWe got extremely excited about UFOs (well, David did) before talking about approaching racing season with a celebration mindset, understanding fears/phobias, and balance with sports/life. WOOHOO! Thank you all! 2021-04-2137 min
Strong Runner Chick RadioEpisode 156: Megan Roche on Finding Your Why, Female Athlete Considerations, and So Much More!Megan is a five-time national trail running champion, a North American Mountain Running Champion, and a six-time member of Team USA. She graduated from Duke University with a degree in Neuroscience and received her MD from Stanford Medical School. At Stanford, she is currently doing a PhD in epidemiology, focusing on RED-S and sports injury. Megan is also a coach for the Some Work, All Play running team.
We bring Megan Roche on this episode to chat all about female athlete considerations, energy deficiency/availability, psychological and physiological aspects of training, and much more.
Questions...2021-02-0852 minSome Work, All Play32. Increasing Training Volume & Having A BlastWe took a break from our "cheerful tangerine" paint job to talk about a bunch of topics, including how to increase training volume, getting started in writing, and being yourself. Plus this quote: "I had a blast in life, and I hope the same for you." Thank you all! WOOHOO!2021-01-1929 minSome Work, All Play31. Improving Uphill Running & Loving CompetitionWe got inspired by badass performances at the Bandera 100k to talk about improving uphill running (and hiking) and the value of loving competition. THANK YOU ALL! WOOHOO!2021-01-1229 minSome Work, All Play30. Taper Strategy and Embracing Uniqueness in WorkWe got inspired by some amazing sports stories (and neighborhood llamas) to talk about finding and embracing what makes you unique and tapering strategy. THANK YOU ALL! WOOHOO!2021-01-0529 minSome Work, All Play29. Woohoo Year-In-Review!We played our way through talking about 7 big takeaways from 2020! Thank you all for the support on this podcast journey. 2021 here we come! WOOHOO!2020-12-2945 minSome Work, All Play28. Six of our Favorite WorkoutsWe cranked the "Some Work, All Playlist" up to max volume to get hyped to talk about 6 of our favorite workouts, plus superstitions and learning from Boban. We are so thankful for you all, happy holidays! WOOHOO!
Some Work, All Playlist link: https://open.spotify.com/playlist/3MM2gTiRZMNKQkje0Vpzpd2020-12-2238 minSome Work, All Play27. The COVID-19 Vaccine and AthletesWe summarize the basic biology and immunology of the COVID-19 vaccine and its potential impact on athletes. Long story short: current research indicates that the vaccine is effective and safe, and we discuss why, along with considerations for training and racing in 2021. Thank you all! WOOHOO!2020-12-1535 minSome Work, All Play26. Running cadence & blood donation and performanceWe used sea level oxygen to talk about a bunch of topics including: considerations for running cadence, blood donation's impact on athletic performance, and showing love. Thank you all! WOOHOO!2020-12-0929 minSome Work, All Play25. Offseason approach & training metricsWe fueled with lots and lots of hot chocolate to talk about: different approaches to the offseason, how to use training metrics, and 6 gift ideas for athletes. Thank you all! WOOHOO!2020-12-0129 minSome Work, All Play24. Menstrual Cycle and Athletic PerformanceTo quote Tenacious D: "this one is for the ladies. But fellas, listen closely." We talked about the menstrual cycle, athletic performance, and training approaches. WOOHOO!2020-11-2437 minSome Work, All Play23. Relationships & The Power of Cinnamon Toast CrunchWe overcame uncontrollably vibrating massage tools to talk about complications in relationships and getting through winter. THANK YOU ALL! WOOHOO!2020-11-1729 minSome Work, All Play22. Overtraining & HopeWe are rocking some MAJOR life endorphins to talk about a bunch of topics including: overreaching, overtraining, hope, asking for help, and the COVID-19 vaccine. USA! USA! WOOHOO!2020-11-1030 minSome Work, All Play21. Speed intervals & pre-election thoughtsWe dealt with a couple podcast DNFs to talk about a bunch of topics, including: theory and practice of speed intervals, thoughts the day before the election, hope, toughness, and big dreams. Thank you all! WOOHOO!2020-11-0229 minSome Work, All Play20. Stretching and mobility & starting meditationWe overcame an uncontrollable urge to laugh at meditation guides to talk about a bunch of topics including: mobility and stretching, supercompensation workouts and weeks, & starting a meditation and mindfulness practice. Thank you all so much! WOOHOO!2020-10-2729 minSome Work, All Play19. Mental health in 2020 & marijuana's impact on athletesWe felt lots of gratitude for firefighters as we talked about topics including: optimism to end 2020, Megan's COVID-19 research study results, mental health, and marijuana's impact on athletes. WOOHOO!2020-10-2129 minSome Work, All Play18. Balancing athletics and life & the power of forgivenessWe overcame a viral video of a mountain lion to talk about a few topics: tips for balancing athletics and life, lessons from Ted Lasso, and the power of forgiveness. Featuring Addie dog's expert bark opinion! WOOHOO!2020-10-1430 minSome Work, All Play17. Trial of miles & dealing with rejectionWe listened to the SWAP SWAGsauce playlist to get hyped to talk about a bunch of topics including: the trial of miles, dealing with rejection, and how to improve technical running. WOOHOO!
Playlist link: https://open.spotify.com/playlist/1IItgjjXn8276szAjqRZ5H2020-10-0729 minSome Work, All Play16. Cultures of excellence & blood tests/supplementationWe enjoyed digging lots of holes while talking about a few topics: deadlines, cultures of excellence, and blood tests/supplementation, focusing on ferritin/iron. WOOHOO!2020-09-3029 minSome Work, All Play15. Strength training & learning from RBGWe embraced super diva watts and the PMS otter to discuss topics including: inspiration from RBG, why setbacks can lead to breakthroughs, and strength training for runners. WOOHOO!2020-09-2230 minSome Work, All Play14. Heart rate training & translating enthusiasm to the work environmentWe danced to the "Some Work, All Play" playlist on Spotify to get in the mood to talk about three topics: heart rate training, enthusiasm and support in the work environment, and what it means to train like the elite athlete you are. WOOHOO!
Correction: David said "Tim Olson" when he meant "Joe Grant," sorry for the error!2020-09-1529 minSome Work, All Play13. Balancing speed and aerobic base & muscle fiber typologyWe overcame warm protein shakes to talk about 3 topics: muscle fiber typology and training approaches, balancing aerobic base building and speed, and the long-term process of becoming a pro trail runner. WOOHOO!2020-09-0930 minSome Work, All Play12. Mental HealthWe ditched our 3-topic structure to focus on mental health and depression. You are enough, and we got this. Woohoo!2020-09-0129 minSome Work, All Play11. Alcohol's impact on performance & betting on yourselfWe overcame staring at blank pages to talk about 3 topics: air quality and health considerations, alcohol's impact on athletic performance, and the importance of betting on yourself. WOOHOO!2020-08-2529 minSome Work, All Play10. Dealing with fear and getting into coachingWe brought anniversary endorphins into a discussion about 3 topics: fear of wildlife (and other things), getting into coaching, and moving forward with love in the face of suffering (yeah, it was a tough question). WOOHOO!2020-08-1729 minSome Work, All Play9. Fueling runs and long-term training approachWe overcame weekend bonks to talk about 3 topics: body inclusion/acceptance, fueling during runs, and considerations for a long-term training approach. WOOHOO!2020-08-1029 minSome Work, All Play8. Cross Training and Toughness v. Self-BeliefWe guzzled some Mountain Dew to talk about 3 topics: cross training reasoning and structure, possible cardiac effects of COVID-19, and toughness v. self-belief. WOOHOO!2020-08-0529 minSome Work, All Play7. Body Image & Overcoming InjuriesWe changed the format to 3 topics, because of course we did. Those three topics are: breast size and body image (seriously), overcoming injuries, and coaching. WOOHOO!2020-07-2929 minSome Work, All Play6. Long run intensity and training partnersWe persevered through unironic uses of the word "boondoggle" to talk about 4 topics: aging and performance, long run intensity, training partner dynamics, and procrastination/productivity. WOOHOO!2020-07-2729 minSome Work, All Play5. Social Media & Why it's OK if You Can't SleepWe overcame our sensitive dispositions to talk about four topics: developing healthier relationships with social media, avoiding within-day energy deficits, why it's OK if you can't sleep, and how to embrace your athletic self no matter where that journey leads. WOOHOO!2020-07-1929 minSome Work, All Play4. Impostor Syndrome and StridesWe overcame bad hair days/months to talk about 4 topics: the impostor syndrome, the power of strides, why your fitness is your best day, and finding your talent. WOOHOO!2020-07-1429 minSome Work, All Play3. Uncertainty PhD and Savory Pot RoastWe fueled with Campbell's Chunky Soup for these 5 topics: dealing with uncertainty, certainty in relationships, the importance of rest days, the unimportance of VO2 max, and haters. Woohoo!2020-07-0929 minSome Work, All Play2. Hemoglobin and Alexander freaking HamiltonWe guess we're doing this! Topics: aging, heat and hemoglobin, Hamilton, the power of the shuffle, and self-belief practice. (And waffles)2020-07-0529 minSome Work, All Play1. Shoot your shot and wafflesWelcome to the Some Work, All Play podcast! This may be the only episode. Or not! Adventure time!2020-06-3029 min
The Common ThreadsDr. Megan Roche and David Roche on Running, Coaching and Finding your Why
Dr. Megan Roche (@meganroche) and David Roche (@davidroche) have made their mark on the trail running world. While they have street cred through national titles and Trail Runner of the Year awards, it’s their contributions to the running community as coaches, authors and purveyors of the Happy Runner mindset where their impact extends far.
We get into it all in our interview, from self-belief and mental health to overcoming roadblocks. Megan is an MD and is working on a PhD in epidemiology at Stanford to study the genetics of sports injury; combine her experience as an athlete with deep sc...2020-05-041h 06