Flowstate Podcast

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 episode, Luke and Adam reconnect after a busy few months, sharing personal updates, training insights, and how to adapt your running routine amidst life's uncertainties. Whether you're balancing parenthood, injuries, or busy schedules, this conversation offers practical advice and inspiration.

00:00 - Introduction and episode overview

00:30 - Catching up after months of busyness

01:23 - Marathon season and upcoming races

02:23 - Personal training gains and muscle memory

03:26 - Luke's recent illness and running milestones

04:13 - Reflections on recovery and future race plans

05:30 - Adam's injury update and rehab journey

06:50 - How to manage injuries and training load

08:27 - Working with coach Dan Nash and training structure

09:46 - Building mileage safely and avoiding overtraining

11:54 - Life changes: pregnancy announcement and planning

17:17 - Setting realistic goals with family commitments

18:45 - Navigating life stressors and prioritizing priorities

20:19 - Future races and marathon plans with family

21:12 - Pregnancy updates and maintaining activity during pregnancy

22:01 - Balancing training with life events (kids, work)

23:07 - Strategies for managing time, energy, and priorities

25:31 - The importance of honest communication with athletes

28:34 - How stress impacts training and recovery

29:50 - Optimizing training for busy lives and limited time

32:24 - The role of intensity and volume in maintenance

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 episode, Luke shares personal training updates, insights on managing fatigue, deload strategies, and nutrition tips for endurance athletes. He discusses how to optimize training, avoid overtraining, and improve performance through smarter recovery and nutrition planning.

00:00 Welcome Back and Personal Updates

01:42 Training Journey and Cycling Insights

09:52 Understanding Deloads and Recovery

13:41 Addressing Common Training Questions

27:15 Nutrition and Training Strategies

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)

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] Luke and Adam as they discuss Harry Styles' new album, their favorite music, running experiences, and upcoming cycling events. This episode blends music insights with fitness updates and personal stories, perfect for enthusiasts of both music and endurance sports.

00:00 Welcome Back and Personal Updates

02:41 Harry Styles: The Music and the Marathon

05:31 The Impact of Albums and Personal Favorites

10:30 First Albums and Nostalgic Memories

16:57 Running and Music: A Perfect Pairing

22:42 Adam's Training and Health Updates

23:47 Football and Fitness Updates

26:18 Returning to Running and Training Structure

28:23 The Joy of Spring Running

31:12 Training Plans and Coaching Decisions

33:37 Cycling Adventures and Challenges

37:31 Saddle Sores and Recovery Strategies

40:49 Exploring Group Rides and Competitive Cycling

47:05 The Thrill of Cycling Competitions

48:18 Spring Classics and Cycling Events

52:38 Weekend Plans and Reflections

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 episode, Adam shares insights on training, race preparation, and the controversial topic of performance-enhancing drugs. He discusses the benefits and considerations of carbon-plated shoes, mental strategies for race day, and his views on the Enhanced Games.

00:00 Introduction and Overview

06:34 Training Log and Weekly Summary

16:52 Thoughts on the Enhanced Games

24:51 Mental Preparation for Racing

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode of Flowstate, hosts Luke and Adam delve into training fatigue, the impact of variety in training, cycling gear, and the realities of doping in endurance sports. They share personal experiences, insights on race performances, and thoughts on the culture surrounding athletic performance.

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode of Flowstate, Luke and Adam celebrate their first anniversary while discussing the challenges of seasonal affective disorder, cycling adventures, and updates on their training routines. They delve into marathon training insights, debating the merits of distance versus speed in running, and share strategies for mental preparation leading up to races. The conversation wraps up with a lighthearted discussion about their favorite crisps, showcasing their camaraderie and humor.

00:00 Celebrating One Year of Flow State

05:14 Seasonal Affective Reflections

10:26 Cycling Adventures and Group Dynamics

15:13 Training Insights and Body Awareness

22:31 Desire to Compete and Future Aspirations

28:23 The Challenge of Speed vs. Distance

30:42 The Joy of Running Events

32:47 The Impact of Social Media on Running

36:20 Marathon Training Insights

45:25 Understanding Fatigue and Fitness in Training

48:58 Crisps and Lighthearted Banter

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam celebrate the 40th episode of Flowstate, discussing their morning routines, the importance of swimming, and their favorite sweets. They delve into the challenges of parenting while balancing training, share their experiences with cycling, and explore the influence of social media on running and injury awareness. The conversation highlights the responsibility of influencers in the fitness space and the psychological effects of social media on runners. They also recommend books and recap their training highlights for the week, looking ahead to future episodes.

00:00 Celebrating Episode 40: A Milestone Moment

02:54 Morning Routines: The Importance of Swimming and Caffeine

05:54 Sweet Tooth Showdown: Ranking Favorite Treats

08:41 Parenting Realities: Balancing Life and Training

11:33 The Bike Journey: New Adventures and Challenges

14:25 The Influence of Social Media on Running

18:06 Injury Awareness: The Impact of Influencers

22:33 The Responsibility of Influencers in the Fitness Space

26:11 The Psychological Effects of Social Media on Runners

29:46 Finding Balance: Consuming Content Responsibly

33:36 Book Recommendations: Insights from Steve Magness

37:20 Training Recap: Weekly Highlights and Reflections

40:57 Looking Ahead: Plans for the Weekend and Future Episodes

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam reconnect after a hiatus, sharing personal updates including the birth of a new baby and experiences during the holiday season. They discuss their training routines, focusing on swimming and cycling, and the importance of technique in both sports. The conversation also touches on the challenges of balancing fitness with family life and the excitement of exploring new cycling adventures. As they wrap up, they share weekend plans and express gratitude to their listeners for their support.
00:00 New Beginnings and Celebrations

05:50 Training Updates: Swimming and Running

20:47 Transitioning from Running to Cycling

30:04 The Road to Cycling: A New Adventure

35:36 Exploring the Joy of Cycling

41:19 The Gear and Essentials for Cycling

46:35 Weekend Plans and Family Life

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@Action_twyford

Rohan’s 100k fundraiser! https://www.mycause.com.au/page/385454/rohans-100km-run-to-raise-funds-for-headspace-bo

YouTube:

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 episode of Flowstate, Luke shares personal updates about his injury and training adjustments as he transitions from running to cycling. He discusses the challenges of balancing family life with fitness goals, explores his experiences with cycling equipment, and emphasizes the importance of recovery techniques like sauna and ice baths. Luke reflects on the idea of getting fitter with age, encouraging listeners to pursue their fitness goals regardless of age.

00:00 Introduction and Solo Episode Announcement

04:52 Adjusting Training Regimen

14:44 Future of Running and Cycling Considerations

21:00 Training Schedule and Weekly Overview

30:00 Exploring Recovery Techniques

42:25 Getting Fitter with Age