Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected]

In this solo episode, Luke dives into various topics related to endurance sports, training, and nutrition. He addresses listener questions, providing insights into zone two training, heart rate versus pace training, and the effectiveness of indoor cycling. Luke also shares personal experiences and advice on running techniques, fueling strategies, and the importance of cross-training.

Introduction & Episode Overview (0:00 - 0:51)

Zone Two Training: Is it Overrated? (1:19 - 5:11)

Heart Rate vs. Pace/Power Training (5:11 - 9:00)

Training Frequency: Making Gains with Limited Days (9:00 - 12:19)

Running Techniques: Cadence and Heel Striking (12:19 - 19:02)

The Role of Carbon-Plated Shoes (19:30 - 22:45)

Easy Runs vs. Race Pace (22:45 - 25:36)

Nutrition & Fueling: Gels vs. Real Food (26:06 - 28:30)

Protein Timing for Endurance Athletes (28:30 - 30:23)

Recovery: Rest Days vs. Recovery Sessions (30:23 - 35:14)

Indoor vs. Outdoor Cycling (35:14 - 37:32)

Cross-Training for Cyclists (37:32 - 40:26)

Conclusion & Listener Engagement (40:26 - 41:22)