Happy New Year! It’s the season of crash diets and bad advice, so we’re here to cut through the noise with evidence-based answers to your nutrition questions.

In this episode, we’re covering:

Start your year off with smarter fueling and real talk—no BS, no quick fixes, just sustainable solutions that work.

Join Coaches Zoë and TJ as they dive into a reflective and forward-looking conversation about the nature of time, personal growth, and the lessons learned from a transformative year in ultrarunning. They explore key themes like training volume, recovery, and setting personal standards while navigating the challenges of coaching, community, and life’s curveballs.

Looking ahead to 2025, Zoë and TJ share their race goals and strategies for growth, highlighting the power of fearlessness and self-direction in both running and life. They also tackle the balancing act of preparing for major races while managing big life events, like weddings, and stress the importance of nailing the basics: consistency, volume, intensity, nutrition, and recovery.

This episode is packed with insights for endurance athletes looking to build long-term success while staying grounded and intentional. Whether you’re chasing your next race goal or seeking inspiration for life off the trails, this conversation is for you!

Chapters

00:00 The Nature of Time and Its Perception

02:40 Reflections on 2024: Highlights and Lowlights

05:49 Training Volume and Recovery Insights

07:17 Setting Standards and Unfinished Business

10:47 Personal Growth and Career Changes

13:33 Coaching Philosophy and Community Support

16:20 Goals for 2025: Upcoming Races and Strategies

23:12 Preparing for Challenges: Lessons Learned

26:02 Preparing for Major Races

28:52 Balancing Life Events and Training

30:11 The Importance of Fundamentals in Training

31:59 Consistency: The Key to Long-Term Success

36:07 Volume: Building Up Your Running Capacity

38:47 Intensity: Finding the Right Balance

43:00 Nutrition: Fueling Your Body for Performance

48:52 Recovery: The Unsung Hero of Training

In this episode, Zoe Rom and coach TJ David discuss various recovery methods for runners, including the effectiveness of compression boots, icing, and massage guns. She emphasizes the importance of understanding injury, mental health, and building a support network for recovery. The conversation also highlights the significance of nutrition and avoiding injury cycles to ensure a successful return to running. In this conversation, Zoe Rom discusses the multifaceted approach to injury recovery for athletes, emphasizing the importance of building a support system, understanding one's identity, and maintaining a positive mindset. She highlights the need for self-discipline and mindfulness practices during recovery, as well as the significance of rewiring the brain and nervous system to overcome past injuries. Practical advice for new runners and strategies for injury prevention are also explored, providing a comprehensive guide for athletes navigating the challenges of injury and recovery.

Summary

In this episode, Zoe Rom and Coach TJ discuss the importance of recovery runs, the pros and cons of setting yearly mileage goals, and the significance of nutrition and periodization in training. They also answer questions from Reddit about training for ultra marathons and assess readiness for upcoming races, emphasizing the importance of consistency and long-term health in an athlete's training journey. In this conversation, Zoe Rom discusses the importance of proper nutrition and training strategies for athletes, particularly in ultramarathon running. She emphasizes the significance of carbohydrate intake, aerobic training, and the risks associated with restrictive diets. The discussion also covers scientific studies on carbohydrate periodization, the emotional appeal of diet trends, and practical applications of nutrition periodization to optimize performance and recovery.

Chapters

00:00 The Runner's Mindset and Recovery Runs

13:29 Q&A: Training Questions from Reddit

22:25 Assessing Readiness for Upcoming Races

27:33 Training Strategies and Preparation

33:29 The Risks of Carbohydrate Restriction for Athletes

39:17 Study Findings on Carbohydrate Periodization

45:57 Practical Applications of Nutrition Periodization

In this episode, Zoe and Coach TJ address listener questions covering a wide range of topics related to running and coaching. They discuss common misconceptions about coaching, the importance of balancing science with individual athlete needs, and the unique approach of Microcosm Coaching. The conversation also delves into common training mistakes, the mental and emotional aspects of long-term training, and the significance of having a long-term vision as an athlete. In this conversation, Zoe discusses the importance of understanding motivation and energy management in training, emphasizing the role of self-compassion and mental health in athletic performance. She addresses common issues like performance anxiety and the need for personalized training plans, while also highlighting the challenges of balancing training with life commitments. Zoe encourages athletes to create a long-term vision for their athletic identity, which can guide their actions and decisions in training and competition.

Chapters

00:00 Introduction to Listener Questions

06:07 Balancing Science and Individual Needs

12:13 The Unique Approach of Microcosm Coaching

18:09 Training and Adaptation Mistakes

24:09 Mental and Emotional Aspects of Running

31:14 The Power of Self-Compassion in Training

42:04 Personalization in Training Plans

48:22 Balancing Training with Life Commitments

In this conversation, Zoe and TJ discuss their recent experiences in racing, focusing on the importance of nutrition, strength training, and mental preparation for athletes. They explore various topics such as the effectiveness of toe yoga, the significance of glute bridges, and the unexpected challenges faced during a Spartan race. The discussion emphasizes the need for adaptability in racing and the establishment of performance standards to enhance athletic performance. In this conversation, TJdiscusses the intricacies of race preparation, goal recalibration, and the importance of mindset in athletic performance. They emphasize the need for athletes to understand their identity and commitment to their training, while also addressing the significance of recovery and nutrition both post-race and during the off-season. The dialogue highlights practical strategies for optimizing performance through disciplined training, positive self-talk, and community support.

Chapters

00:00 Post-Race Reflections and Caffeine Talk

06:50 Strength Training Essentials: Glute Bridges and More

20:05 Adapting to Change: Running an Unexpected 50K

33:18 Navigating Race Challenges

38:31 The Power of Positive Self-Talk

43:39 Embracing New Race Distances

53:07 Off-Season Nutrition Strategies

01:00:00 Optimizing Macronutrient Intake

Dropping an oldie but a goodie into the feed! Check out this episode about 11 things every runner should do to reach their potential.

In this conversation, Coaches TJ and Zoe discuss various topics related to athletic performance, coaching, and the impact of technology on training. The discussion begins with a light-hearted mention of cookies and transitions into a series of 'Hot or Not' questions, evaluating the effectiveness of YouTube physical therapists and Strava's AI metrics. The conversation also explores the importance of balancing different sports and activities in an athlete's training regimen, as well as the timelines for improvement in running performance. In this conversation, Zoe discusses the impact of genetics and age on running performance, emphasizing that while these factors play a role, they are not the sole determinants of success. Coach TJ and Zoe highlight the importance of consistent training, realistic expectations for pace improvement, and effective recovery strategies. The conversation also delves into the potential downsides of data overload from smartwatches, advocating for a more intuitive approach to training and performance assessment.

Chapters

00:00 The Power of Cookies and Coaching

07:56 Strava AI Metrics: Helpful or Hype?

17:20 Balancing Sports: Taking Breaks vs. Integrating Activities

26:12 Improvement Timelines: How Long to Get Faster?

33:00 Improving Pace: Realistic Expectations

42:35 The Importance of Consistency and Patience

Summary

In this conversation, Zoe discusses the importance of zooming out to analyze training patterns and the significance of periodizing strength training for runners. She emphasizes the need for athletes to maintain a training log to track their progress over time and to identify trends that can inform their training decisions. The conversation also highlights the integration of strength training into a runner's routine, focusing on how it can enhance performance and prevent injuries. In this conversation, Zoe discusses the critical balance between strength training and running for athletes. She emphasizes the importance of proper lifting techniques, scheduling strength workouts effectively, and the necessity of using appropriate footwear. Zoe outlines the phases of strength training tailored for runners, highlighting the need for periodization and the integration of strength training with running goals. She also stresses the value of working with a coach to optimize training outcomes and avoid common pitfalls.

Chapters

00:00 Introduction to Training Patterns

11:16 Zooming Out: Analyzing Training Data

25:34 The Importance of Strength Training

31:53 Balancing Strength and Running Training

37:43 Scheduling Strength Training for Runners

43:26 Phases of Strength Training for Runners

52:40 Integrating Strength Training with Running Goals

01:01:22 The Value of Coaching in Strength Training

In this conversation, Zoe discusses various topics related to running, coaching, and women's health. The discussion begins with light banter about coffee and transitions into a deeper conversation about the importance of gear, the challenges of running uphill, and the significance of understanding menopause in coaching. Zoe emphasizes the need for coaches to be educated about female hormone health and the lack of resources available. The conversation also touches on the benefits of winter running, strategies for long runs and recovery, and how to deal with feelings of imposter syndrome before races. Finally, Zoe highlights the importance of aerobic fitness over leg strength for uphill running, providing insights into effective training methods. In this conversation, Zoe discusses the importance of strength training for uphill running, emphasizing single-leg exercises over traditional squats. She also shares her favorite running gear, highlighting the significance of choosing the right shoes and vests for performance and comfort. The discussion then shifts to the challenges female athletes face during menopause, including hormonal changes that affect recovery and performance. Zoe stresses the importance of nutrition, recovery strategies, and open communication with coaches to navigate this phase effectively.

Chapters

00:00 Introduction and Coffee Talk

06:05 Menopause and Women's Health in Coaching

11:55 Long Runs and Recovery Strategies

17:51 Aerobic Fitness vs. Leg Strength for Uphill Running

29:19 Strength Training for Uphill Running

40:39 Navigating Menopause as an Athlete