The MicroCast

In this conversation, Coach TJ and Zoe discuss various topics related to nutrition, training, and race preparation. They announce the launch of their new podcast, Your Diet Sucks, which focuses on nutrition, performance, and diet culture. They also cover hot or not topics such as dried fruit, drop bags, and body glide. They answer athlete questions about training at night, salt on the skin, using poles while running, and increasing mileage. Zoe shares her training approach for the Leadville race, including specific terrain and mental preparation. In this conversation, Zoe and TJ discuss the importance of experiencing both the highs and lows in training, the decision to switch coaches, and the key factors to consider when choosing a coach. They also highlight the six biggest training mistakes athletes make, including not knowing their why, not fueling strategically, running too hard, not progressing training over time, lack of consistency, and neglecting speed work.

Would you run 100 miles with zero calories? Should you?

In episode two, we break down the history - and the science - of fasting. We dive into why athletes seem drawn to a mentality of doing more with less fuel and the potential benefits of fasting compared with the downsides.

Welcome to episode one! Get to know hosts Kylee Van Horn and Zoë Rom and why they’re endlesslessly fascinated with food. In this episode, we ask why athletes seem so prone to diet bullsh*t and pseudoscience. We discuss how social media has hastened the spread of pseudoscience and why “experts” tend to overstate their experience. We conclude with a discussion of Bullsh*t Red Flags to help you identify diet nonsense in the wild.

In this conversation, Coach TJ and Zoe discuss the only five supplements that have evidence-based performance benefits: creatine, caffeine, nitrates, sodium bicarbonate, and beta-alanine. They delve into the dosing and timing of caffeine intake, the benefits and limitations of beta-alanine, and the use of creatine to improve muscle endurance and power output. They also explore the performance benefits of nitrates found in beet juice and the importance of tracking training volume by time or miles. The conversation concludes with a discussion on different frameworks for training and the importance of individualization. In this conversation, Zoe and TJ discuss different methods of measuring training intensity, including heart rate and perceived effort. They emphasize the importance of listening to your body and using perceived effort as a more reliable measure of intensity. They also discuss the importance of tracking vertical gain in training and how to match it with the demands of your event. Finally, they talk about the value of patience in training and racing, and how it can lead to better performance and enjoyment.

00:00 The Only Five Supplements with Evidence-Based Performance Benefits

06:48 Exploring the Benefits and Limitations of Beta-Alanine

09:02 Improving Muscle Endurance and Power Output with Creatine

14:15 Harnessing the Performance Benefits of Nitrates in Beet Juice

18:33 Tracking Training Volume: Time vs. Miles

26:07 Measuring Training Intensity

31:58 Matching Vertical Gain with Event Demands

38:20 The Value of Patience in Training and Racing

In this conversation, Zoe and Coach TJ discuss various topics including NSAIDs, the elliptical, intermittent fasting, aid station quesadillas, and what new ultra runners can expect in their first year of training. They emphasize the importance of not overusing NSAIDs, caution against using the elliptical as a substitute for running, debunk the myths surrounding intermittent fasting, and discuss the appropriate fueling options at aid stations. They also provide insights into the progress and accomplishments that new ultra runners can expect in their first two years of training. The conversation discusses the importance of tracking and maintaining consistent training mileage, the recommendation to not race a 100-mile ultra until at least two years of training, and the benefits of VO2 max training for ultra runners. The study mentioned in the conversation focuses on the impact of uphill high-intensity running intervals on well-trained runners' oxygen uptake. It concludes that running uphill can help athletes access 90% of their VO2 max more effectively. The conversation also emphasizes the importance of balancing training stress and recovery and structuring VO2 max training in a year-long training cycle.

Find us online at Microcosm Coaching.https://www.microcosm-coaching.com/

Takeaways:

Salt pills can be a convenient way to replenish electrolytes during training and racing.

Coach TJ discusses his experience running the Western States 100-mile race and shares insights on racing in hot conditions, managing downhill sections, changing shoes, using ice bandanas, fueling strategies, and the use of saunas for race preparation. In this conversation, Zoë and TJ discuss various aspects of racing and pacing in ultramarathons, specifically focusing on their experience at the Western States Endurance Run. They cover topics such as changing shirts during a race, using handhelds versus vests, the importance of pacers, and the start-stop-continue approach to race debriefs. They also highlight the significance of ice as a cooling strategy and the need for a long-term training plan for Western States. Overall, they emphasize the importance of preparation, having a supportive crew, and enjoying the unique aspects of the race.

In this conversation, Coach TJ and Zoë discuss various topics related to training for ultramarathons. They start with some light-hearted banter before diving into hot or not topics, including recovery sandals and KT tape. They then talk about the importance of cadence in running and the misconceptions around the ideal cadence of 180. The conversation shifts to discussing the Tour de Geants and Western States races, and TJ's WSER Race plan. They also touch on the importance of blood tests and injury prevention tips. In this conversation, Zoë and TJ discuss essential tips for injury prevention and training for a 100-mile race. They emphasize the importance of consistency in running, avoiding peaks and valleys in training volume, and incorporating prehab exercises to address weaknesses and imbalances. They also stress the significance of eating enough and getting adequate sleep for optimal performance and injury prevention. They discuss the need for mental preparation, including self-talk, labeling thoughts and feelings, and developing performance standards to guide athletes through challenging moments. They conclude by highlighting the individual nature of 100-mile training and the importance of finding a goal that aligns with personal values.

In this conversation, Coach TJ and Zoë discuss the use of salt pills during races, the benefits of drinking water, the preference for flasks over bladders, the use of pole quivers, why we quit cheap sunglasses, and the importance of setting outcome-oriented goals in racing. They also touch on Zoë's recent 50K race, TJ's training for Western States, and his decision to ski Mount Rainier. Zoë and TJ discuss training to get better at running uphill, including strengthening the posterior kinetic chain and how to get stronger on hills.

In this Microcast episode, Coach Zoe and TJ discuss the effectiveness of plyometrics in running, the value of reading race reports, the impact of changing shoes during a race, and the comparison between Tabata and fartlek workouts. They also explore the challenge of the Grand Canyon rim-to-rim-to-rim run. The conversation covers the topics of fartlek training and heat training for athletes. It discusses the benefits and drawbacks of different training methods and the importance of self-talk and individual adaptation to heat training. The conversation emphasizes the need for a long-term approach to training and the importance of understanding one's own physiology and training goals.