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Some Work, All Play: Daily Summaries Delivered
by David Roche and Megan Roche
Five to ten topics, sometimes about running, with lots of love and enthusiasm and science. We dig deep into training, races, studies, pop culture, and much more! With Megan Roche, M.D. and David Roche!
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- 2 days ago1h 33m
335. Jess McClain Sprints to HISTORY at the NYC Marathon! Reactions and Training Theory from A Wild Weekend
JESS MCCLAIN 2ND AT THE NYC MARATHON! In an iconic sprint finish! On one level, we are not surprised. But on another level, WTF?!Jess is one of our life heroes, and we break down what we have learned from her. 2 years ago, after having a tougher day at NYC, she took a chance on us as coaches. Her belief changed our lives forever. And this weekend, she got to share her kindness and joy and FIRE with the whole world in a way that will be remembered forever!Translation: we were extremely excited for this episode. We talk about her 2nd place (the first American on the podium in NYC since Shalane Flanagan in 2018), Rachael Rudel’s win at the Dash to the Finish 5k, what we are learning about training theory, and all of the wild experiences from NYC. Our goal is to bring you into the whole experience, so it can be like you were there!In conclusion, WTF?? (I'm talking about the pasta description you won't be able to unhear)Thank you all for your support over the years. We love you all!Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swapBuy Janji's amazing gear: janji.com/swap Get a deal on the best treadmill on the market from Wahoo: www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap
- 1 weeks ago1h 27m
334. Running Form and Fatigue Resistance, Bombshell Doping News, Lactate Gel Experimenting, and How Sweat Rate Changes Over Time!
We got in trouble at the gym before this great episode! The main topic was a new study tying deteriorating fatigue resistance to increased duty factor (ground contact time). Essentially, the longer the foot stays on the ground after a couple hours of work, the worse the fatigue resistance. That points toward neuromuscular interventions that could improve endurance.And this one was full of awesome topics! Other topics: lactate gel experimentation, the major doping bust in road marathoning, menthol gels, our issues with high-carb drink mixes in ultras, how sweat rate varies across an event, a study on deception methods improving performance, steady running the day after long runs, shaving your legs, Strava etiquette, the problems with MAF training, and a big discussion of why we look to training approaches that work for pro female athletes to derive some training theory.Welcome to the best episode! Oh, actually that’s supposed to say “vest” episode. We regret the error.We love you all! HUZZAH!DavidClick "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swapBuy Janji's amazing gear: janji.com/swap Get a deal on the best treadmill on the market from Wahoo: www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap
- 2 weeks ago1h 26m
333. Ways That We’ve Been Wrong, The Weirdness of Eccentric Muscle Contraction Adaptation, and The Reproducibility Crisis!
We had to clear our search history after this great episode! The main topic was a list of the ways we’ve been wrong in coaching. Examples: fasted training, treadmills, heart rate monitors, squats, and lots more. We use the discussion as a chance to zoom out and make jokes that had to be censored.We also talked about a new study on eccentric muscle contractions, which found persistent adaptations for 6+ weeks after a single stimulus. WTF is going on?! There are major implications for how we think about training for all types of events.And this one was full of fun topics! Other topics: our curse removal, elliptical training, a follow-up on the ultimate carbs study from last week, the problem of reproducibility of adaptations in exercise science, and lots more.We love you all! Huzzah!-David and MeganClick "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap Buy Janji's amazing gear: janji.com/swap Get a deal on the best treadmill on the market from Wahoo: www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap
- 3 weeks ago1h 29m
332. The Ultimate Carb Study, Chicago Marathon Hot Takes, The Shoe of Destiny, and Elliptical Training!
The carbs were flowing for this great episode! The main topic was a new study on carb intake that answered so many open questions about fueling. And in the process, it inadvertently dunked on the low carb studies from last year! Get ready, we have a new all-time favorite study.We also talked about the Chicago Marathon, focusing on the American athletes taking big swings at the front. We might love Vinny Mauri even more than we love that carb study.And there were tons of more fun topics! Other topics: our new shoe of destiny, the best caffeine gels, a big discussion of advanced training and health in the high-carb era, a pair of carb studies that help explain what we’re seeing in the real world, the low volume base training plan, the Ironman World Champs finish, elliptical training, Chip Kelly and adapting coaching approaches for athlete skills, AI solving math problems, the Taco Bell 50k, Rachael Rudel's breakout season, and lots more.We love you all! Huzzah!Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swapBuy Janji's amazing gear: janji.com/swap Get a deal on the best treadmill on the market from Wahoo: www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap
- Oct 6, 20261h 28m
331. The Training Episode! 10 Lessons from Pro Road Runners, Vinny Mauri’s Unreal Approach, US 10k Champs, and Zone Compression in Cycling
On this episode, we got extremely excited by some of the coolest training theory. So we just ran with it!The big discussion was on the 10 lessons we have learned from coaching pro road runners. David took a trip to the US 10k Champs this weekend, where Emily Venters won, Allie Ostrander was 3rd, and Amanda Vestri was 4th. It gave us a lot of fodder to talk about what we’re seeing and hearing behind the scenes of the performance revolution.Other topics: new standards for iron deficiency, Vinny Mauri’s wild training for the Chicago Marathon, our excitement for Emma Grace Hurley’s debut, the cycling World Championships, what we can learn from the evolution of cycling theory, and lots more.We had so much fun nerding out on this one. Thank you all for being here!-David and MeganClick "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swapBuy Janji's amazing gear: https://janji.com/swapGet a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap
- Sep 29, 20261h 21m
330. Carbs Before Short Efforts, Why Bicarb May Cause Long-Term Adaptations, The Brain-Body Connection, and Strength Work Before Races!
We had some deep thoughts on cheese before this great episode! The main topic was a new study on sodium bicarbonate, showing performance benefits in a long, intense protocol. We zoom out to talk about potential connections to mitochondria... in rats (sometimes). Our theory: bicarb is driving some of the performance changes we are seeing via long-term adaptation processes within cells.And this one was full of awesome topics! Other topics: Megan’s deep thoughts on the uphill treadmill, the Toe Pro, bicarb pills, the new gear-shifting shoe from Adidas, a study on the brain-strength connection via “mental contraction training,” how hot water immersion and training interact, when to stop strength work before races, what Matt Carpenter would do in the modern era, whether big prize purses will cause more doping in trail running, carb needs before 5k races, fatigue resistance from life, bicarb lotions, and process v. results mindsets in racing.The big PSA from this episode: be careful with your search history. Also, feel free to use our example for a convenient excuse. It will make more sense soon.We love you all! Huzzah!-David and MeganClick "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swapBuy Janji's amazing gear: https://janji.com/swapGet a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap
- Sep 22, 20261h 29m
329. Why You May Not Need Much Intensity, Running Economy v. Power, The Biggest Prize Purse in Trail Running, and Training and Longevity!
We grunted our way through the day before this great episode! The main training topic was a new study on the dose-response curve for intensity, finding that only 11 minutes led to 80% of the benefits. We zoom out to talk about how training theory can shift away from the goal of accumulation of intensity. That study connected to another finding that just 12 minutes of vigorous-intensity activity correlated with major longevity improvements. There are a million confounders for both, but there may be similar mechanisms at play. Other topics: what happens when you throw gels on the floor, the best headphones, grunting as a performance enhancer, Run Rabbit Run’s $100,000 prize purse, active heat training, Keely Hodgkinson’s speedsuit, Sydney Sweeney’s ad, a Hyrox follow-up, David’s dumb take of the week, “one more rep” workouts, maladaptations from overtraining, a new study finding that cocoa may enhance fatigue resistance, and questions on start line etiquette, opening gels, breakups, running economy v. power, watch bands, tapers, and lots more.We love you all! HUZZAH!-David and MeganClick "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swapBuy Janji's amazing gear: https://janji.com/swapGet a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap
- Sep 15, 20261h 26m
328. Mysteries of Fatigue Resistance, New Science on the Lactate Shuttle, Carbs and Bone Health, and Fatigue Miles
We had regrettable hot takes on cleaning exercise equipment before this great episode! The main training topic was on a new study highlighting the important of the lactate shuttle. We zoom out to discuss the implications for aerobic training. We also talked about mysteries around fatigue resistance! In the lab, you can’t predict fatigue resistance from fresh values (or from metabolic values during training). What are the implications? Our framework of “carb ox after fat ox” can provide some options.Other topics: Megan’s return to racing, a formal apology, a new study on hand and arm cooling, exercise science gone wrong in the NFL, bone health and carbs, and questions on the 6-12-18-24 challenge, wedding speeches, fatigue miles in the context of zone compression theory, and improving bike power for runners.We love you all! HUZZAH!Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swapBuy Janji's amazing gear: https://janji.com/swapGet a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap
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