In this episode, the RMR squad — Rich Ryan, Ryan Kent, and Meg Jacoby — dive into a mix of training tips, their experiences at the ESN Games, and insights into building strength and endurance. From discussing the benefits of zone two training on machines to Meg’s victorious performance at the ESN Games, this episode is packed with practical advice for hybrid athletes. Plus, stay tuned as they share upcoming race plans and more!

Chapters:

1. Introduction & Upcoming Miami Reunion (0:00)
   The crew catches up and talks about their plans for the upcoming reunion in Miami, reminiscing about their last meet-up.
2. Zone Two Training on Machines (2:00)
   Meg and Rich share their thoughts on using the ski and row for zone two work and how it benefits their endurance and performance.
3. Aerobic Conditioning: Low-Impact Strategies (4:00)
   Ryan Kent talks about his aerobic conditioning on the assault bike, ski, and row, especially after a long trail run, and how it aids recovery.
4. Training for Technique: Rowing with Perfect Form (6:00)
   Rich discusses his new approach to rowing 2k daily with perfect form, focusing on maintaining good mechanics even under fatigue.
5. ESN Games Recap: Meg’s Experience (8:00)
   Meg Jacoby breaks down her performance at the ESN Games, highlighting the challenges of heavy farmers carries, sandbag lunges, and mental toughness throughout the race.
6. Heart Rate Data and Race Intensity (16:30)
   Meg shares her heart rate data from the ESN Games, explaining how she stayed in zone 5 for most of the race despite the heavy lifts and short sprints.
7. Post-Race Reflections and Mental Recovery (18:30)
   The squad discusses their experiences with recovery, both physical and mental, and how it feels to get back into competition after injuries.
8. Preparation and Strategies for Upcoming Races (23:00)
   Rich talks about his upcoming mixed doubles race in Miami, with a focus on the athletes he'll face and the strategies he'll use to prepare.
9. The Hybrid Athlete Mindset: Balancing Strength & Endurance (28:00)
   The group discusses the hybrid athlete approach, how it combines strength and endurance, and why the training process is just as rewarding as the race itself.
10. The Value of Mental Toughness and Training for Discomfort (37:00)
    The crew explores the importance of mental toughness, pushing boundaries, and testing your limits — all while preparing for different types of athletic challenges.
11. Closing Thoughts & Wrap-Up (56:00)
    The squad reflects on the importance of preparation and training, wrapping up the episode with a lighthearted goodbye and a reminder to stretch!

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