
Sign up to save your podcasts
Or
In this episode of the MicroCast, Zoë and TJ dive deep into a fascinating study that reveals the minimum effective dose of training needed to maintain endurance and strength. Spoiler: You might be doing way more than necessary.
💡 We cover:
✅ The real impact of missing workouts (it's not as bad as you think!)
✅ How long it actually takes to lose fitness (hint: longer than your anxiety says)
✅ The importance of frequency, volume, and intensity—and which one matters most
✅ Why endurance athletes panic-train after races and how to avoid it
✅ The secret to maintaining performance with just two runs per week
✅ How strength training fits into the equation (and how much you really need to do)
⏳ Key takeaways:
✔️ You don’t need to train at max volume year-round to stay fit
✔️ Resting doesn’t make you instantly out of shape—losing fitness is a much slower process
✔️ Prioritizing intensity over sheer mileage can keep you performing at a high level
✔️ Strategic recovery is essential, and sometimes doing less is the best way to improve
🔥 Plus: Hot takes on the price of fueling, a plea for more Hot or Not topics, and why cardiac drift might not mean what you think it does.
🎧 Listen now, and take a deep breath—skipping a workout won’t ruin your season.
👀 Resources & Links:
📄 Study referenced: Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time
📩 Send us your 'Hot or Not' ideas:[email protected]
📲 Follow us on Instagram:@microcosmcoaching
🌎 Learn more about coaching:microcosmcoaching.com
🎙️ Love the show? Leave us a review on your favorite podcast platform & share with a friend! 🚀
5
2424 ratings
In this episode of the MicroCast, Zoë and TJ dive deep into a fascinating study that reveals the minimum effective dose of training needed to maintain endurance and strength. Spoiler: You might be doing way more than necessary.
💡 We cover:
✅ The real impact of missing workouts (it's not as bad as you think!)
✅ How long it actually takes to lose fitness (hint: longer than your anxiety says)
✅ The importance of frequency, volume, and intensity—and which one matters most
✅ Why endurance athletes panic-train after races and how to avoid it
✅ The secret to maintaining performance with just two runs per week
✅ How strength training fits into the equation (and how much you really need to do)
⏳ Key takeaways:
✔️ You don’t need to train at max volume year-round to stay fit
✔️ Resting doesn’t make you instantly out of shape—losing fitness is a much slower process
✔️ Prioritizing intensity over sheer mileage can keep you performing at a high level
✔️ Strategic recovery is essential, and sometimes doing less is the best way to improve
🔥 Plus: Hot takes on the price of fueling, a plea for more Hot or Not topics, and why cardiac drift might not mean what you think it does.
🎧 Listen now, and take a deep breath—skipping a workout won’t ruin your season.
👀 Resources & Links:
📄 Study referenced: Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time
📩 Send us your 'Hot or Not' ideas:[email protected]
📲 Follow us on Instagram:@microcosmcoaching
🌎 Learn more about coaching:microcosmcoaching.com
🎙️ Love the show? Leave us a review on your favorite podcast platform & share with a friend! 🚀
1,164 Listeners
884 Listeners
1,281 Listeners
3,648 Listeners
399 Listeners
730 Listeners
1,630 Listeners
351 Listeners
854 Listeners
262 Listeners
1,327 Listeners
159 Listeners
111 Listeners
67 Listeners
94 Listeners