It's getting hot in here, so we took off most of our clothes for PODCAST TUESDAY! The main training topic was on a new review study looking at all of the research on long-term training approaches. What works? What doesn't? On a scale of 0 to infinity, how much ice cream should you be eating? We have 3 takeaways for all levels of athletes about training volume, deemphasizing VO2 max, and cross training. Ice cream is implied! We use that study as a jumping-off point to discuss how our training methodology has changed over time, focusing on how we have evolved on workout structure, speed, hill strides v. flat strides, and aerobic blocks.
And that was just an appetizer for our favorite new segment: HOT TAKES. Listeners sent in 12 of their hottest takes about running and life, which we reacted to. You'll laugh. You'll learn something. You'll be mortified at how wrong some people are (including us). Be ready for wisdom and whimsy! 
Other topics: shoes we recommend, a discussion about protein intake, protein powder reviews, race photos, and body image as an athlete. This one was so much fun!
For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!
Support the podcast: patreon.com/swap
Try Athletic Greens: athleticgreens.com/swap

154. Spicy Hot Takes, Long-Term Training Studies, and Protein Powders!

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!

Sports

Running

We celebrated a week with minimal life drama (YAY) before recording this great episode! The main training topic was a new study monitoring response v. non-response. Imagine two similar athletes who are given the the same training program. One could have breakthroughs, and one could face physical disaster. Why? We use the study to talk about how we have seen athletes respond differently, and ways you might be able to understand your own unique physiology. Training theory is such a cool window into how every body is different!
We also talked about metrics we track! Almost every watch has a treasure trove of data if you know where to look. For David, that data helped guide a non-linear post-crash recovery. For Megan, it helped reveal an unexpected pregnancy. For you, it could help you move through the uncertainty of things like response v. non-response with more confidence. Plus, we all love fancy graphs!
And this one was full of fun topics! Other topics: new bike day, a mystery about a signature, why we might want to remain skeptical about AI, 3 shoes we are reviewing, a new study on running economy variance and fatigue resistance in trained v. untrained runners, how combining strength training approaches may be helpful (with possible neuromuscular rationales), a new track league that promises to do everything differently, how questionnaire response rate may influence study outcomes, mixing creatine and caffeine and sodium bicarbonate, and uninformed horse thoughts. 
Stick around to the very end for a special Easter Egg from the editing process. We love you all! HUZZAH! 
Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap
Support the podcast: patreon.com/swap
Try Athletic Greens: drinkAG1.com/swap

205. The Mystery of Training Non-Response, Strength Work Approaches, Health Metrics, New Bike Day, and Track Going Mainstream!

We got the surprise of our lives before recording this dazed-and-excited episode! The main topic was the Canyons 100k. It was Megan's dream race, and you may have seen... she did not start. We had some incredibly surprising news right before we boarded our flight to California for the race, and we process it in real-time on the episode. Hopefully the discussion and Megan's openness helps you deal with whatever big surprises you face in life!
Even though Megan didn't race, we cheered and crewed as ultra history was made at the race! This year's Canyons 100k had a performance for the ages from Katie Schide, plus a breakthrough from Rod Farvard, a selfless act from Drew Holmen, and so much more. We break down the dynamics, full of joy from seeing it all live! The big discussions revolve around training theory, fueling approaches, how cooling mattered even in temperate conditions, our complex thoughts on carb loading, hydration needs, and inspiration from the back of the pack.
And we brought a giddy, delirious energy to some awesome topics! Other topics: why we were so surprised by the big news, how Megan feels about it all, societal expectations in early pregnancy, Allie Ostrander's wonderful reflections on crying after races, continuous lactate monitors, the 776 Invitational's huge investment in women's track and what it might mean for the future of the sport, why it's bloodwork season and what people should test, the new ruling making non-competes unenforceable and how it's relevant for endurance sports, the TikTok ban, and hot takes.
Life comes at you fast. Maybe that's why we podcast fast! Knowing you all are along for the journey means so much to us. Into the great unknown we go! HUZZAH!
Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap
Support the podcast: patreon.com/swap
Subscribe to AllieO's channel: youtube.com/@allie_ostrander
Try Athletic Greens: drinkAG1.com/swap

204. Canyons 100k Breakthroughs, Why Megan Didn't Race, Carb-Loading Thoughts, Bloodwork Season, TikTok Ban, and Big Surprises!

We sipped on some of the finest, chalkiest electrolyte drink for this great episode! The main topic was gearing up for big events, spurred by Megan's upcoming adventure at the Canyons 100k. After the health issues, we were unsure whether we'd ever be able to have this sort of discussion on the podcast, and listeners have been there every step of the way. If there is any test, it's in training. Racing is a celebration. This episode celebrates the broken road to get to the race-day party!
This one was also packed with fun science! The main study helped debunk energy availability cycling, where athletes intentionally reduce energy availability in an attempt to improve power-to-weight ratio. Running is a power sport, and it's all about improving that power!
And we had tons of our favorite topics to discuss! Other topics: getting used to on-course nutrition options, the emotional process of getting to start lines, vibes-based earrings, David's up-and-down crash recovery, a new study on fasting metabolism, 3D-printed shoes winning the Boston Marathon, the new UTMB and HOKA partnership, an international doping scandal, a cool study on e-sports training, Dan Quinn's approach to coaching, a new menstrual cycle study, and hot takes.
Thank you for helping us with the courage to do scary things! We love you all! HUZZAH!
Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap
Support the podcast: patreon.com/swap
Try Athletic Greens: drinkAG1.com/swap

203. Canyons 100k Pre-Race, Improving Power, Perils of Energy Availability Cycling, Wild Shoe Tech, and Crash Recovery!

We got extremely hyped watching the Boston Marathon before recording this amazing episode! The main training topic was a new study connecting carb intake during exercise to reduced central fatigue, leading to the researchers theorizing a link between "excess" carbs and improved neuromuscular function. The study protocol was weird and wild! Does this mean we should consume mid-podcast gels to improve joke performance? We promise to edit out the slurps.
We also answered an incredible question on balancing a focus on the process with the competitive fire to race at the limits. The answer gets to the core of why we think athletics can be such a powerful stimulus for personal growth.
And this episode was one of our most fun recordings ever, full of fascinating topics! Other topics: Megan reaching the taper for the Canyons 100k, the USA Olympic jersey scandal, updates from David's crash, the perils of dictation apps, 6 instant reactions from the Boston Marathon, an intriguing study on ketones and cognitive performance, Parker Valby's cross training schedule and what it means for training theory, mental health and performance, and more controversies in track. 
Megan even made what she called a "David statement" (definition: excessively bold and likely wrong), which is how you know this one gets spicy. We love you all! Huzzah!
Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap
Support the podcast: patreon.com/swap
Try Athletic Greens: drinkAG1.com/swap

202. Process v. Competitive Fire, USA Jersey Scandal, Boston Marathon Hot Takes, Carbs and Central Fatigue, and Valby's Cross Training!

We enjoyed an all-expenses-paid ambulance trip before this amazing episode! The main topic was David's harrowing bike crash. The incredible paramedics said that the impact launched him 100 feet through the air. Somehow, the concussion, a broken wrist, and lacerations seem to be the worst of it. The legs are 100%! And as all runners know, wrists and brains just get in the way.
We are so happy to be alive! Life is so uncertain, and maybe the inattentive driver will be a type of spiritual teacher. Or, at the very least, they're giving us some interesting podcast content. As he was flying through the air, David may have been screaming "contennnntttt."
And this was one of our favorite episodes ever to record! We are high on life and recovery ice cream. Other topics: breaking down some takeaways from the crash, love and consciousness, science on ketones in TBI recovery, high carb fueling in the biking peloton, why biking is a great place to look for performance insights, new shoe reviews of two shoes we love, thoughts on the NCAA basketball tournament, why great shooters inspire us to practice hard, the importance of the growth of running for future generations, Zone 2 training and how to optimize muscle fiber typology, Molly Seidel doing the Canyons 50k, falling for April Fool's jokes, a major book recommendation, and hot takes.
We'll take our brains like we take our eggs: scrambled, with lots of butter. The outpouring of support has meant so much to us! We love you all! Huzzah!
Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap
Support the podcast: patreon.com/swap
Try Athletic Greens: drinkAG1.com/swap

154. Spicy Hot Takes, Long-Term Training Studies, and Protein Powders!

Download our free app to listen on your phone