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

Summary

In this conversation, Zoe and Coach TJ discuss various aspects of training for athletes, including the effectiveness of core exercises, the role of hiking in training, personal preferences for running hairstyles, the pros and cons of race expos, and the dynamics between elite and amateur runners during races. They also emphasize the importance of a long-term training plan, specifically a three-year approach, to build a solid foundation for athletic performance. In this conversation, Zoe discusses the importance of building a strong foundation in training, particularly for athletes transitioning from other sports. She emphasizes the need for a balanced approach that includes strength development, aerobic capacity, and recovery strategies. The conversation also covers the challenges athletes face when balancing training with physically demanding jobs, highlighting the significance of nutrition and recovery in achieving optimal performance.

Chapters

00:00 Introduction to Training and Fitness

02:50 Core Training: Crunches vs. Functional Exercises

05:55 Hiking as Training: Benefits and Limitations

09:02 Running with Hair Down: Personal Preferences

11:51 Race Expos: Hot or Not?

14:57 Navigating Elite and Amateur Interactions in Races

17:47 The Importance of a Three-Year Training Plan

28:10 Building a Strong Foundation in Training

34:27 Increasing Intensity and Specificity

39:11 Balancing Training with Physically Demanding Jobs

53:31 The Importance of Recovery and Nutrition

In this conversation, Zoe and Coach TJ discuss their recent vacation, the challenges of balancing training with leisure, and the importance of periodization in athletic training. They reflect on their experiences running in rural Portugal, the significance of leisure time, and the nuances of using data in training. The discussion also delves into different training methodologies, particularly block and mixed periodization, and how they apply to various athletes' needs. In this conversation, Zoe discusses the complexities of training for athletes, emphasizing the importance of balancing intensity and volume, understanding periodization, and the significance of nutrition tailored to individual needs. She highlights the role of TrainingPeaks in data-driven coaching while cautioning against over-reliance on metrics, advocating for a focus on how athletes feel during their training. The discussion also covers carbohydrate intake strategies and the importance of experimenting with nutrition to find what works best for each athlete.

Chapters

00:00 Halloween Candy and Running Vacations

03:32 Reflections on Vacationing and Training

10:09 Navigating Running on Vacation

19:15 Exploring Periodization in Training

30:34 Balancing Training Intensity and Volume

32:54 Understanding Periodization in Training

33:46 Choosing the Right Nutrition for Athletes

36:50 The Importance of Carbohydrate Ratios

40:34 Utilizing TrainingPeaks for Data-Driven Coaching

50:31 Understanding Training Stress Scores and Readiness

We're diving into the archives for this fun episode of the MicroCast! Coach Zoë Rom and Coach TJ David break down their favorite workouts, and why - and dive into the science behind why certain stimuli work to develop different energy systems for runners.

The Bad Ideas Draft! Hosted by coaches ⁠TJ David⁠, ⁠Zoë Rom⁠ and special guest coach ⁠Sean Van Horn⁠.

From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks. We can't into the worst we've seen in training, coaching and living athletic lives over the past decade.

Going snake style, our coaches go through five categories of "bad ideas" in the endurance space for over a decade. Then the team provides color commentary on each idea and at the ends votes for the coach with the best "bad ideas."

Five Categories:

⁠Microcosm-Coaching.com⁠ or ⁠[email protected]

In this conversation, Zoe and Coach TJ explore various aspects of running training, including the concept of the off season, the role of music while running, hydration strategies, family dynamics in race day support, and insights from Reddit questions. They delve into the science behind running surfaces and injury risk, discuss the importance of running cadence, and navigate the post-race transition season. The conversation concludes with advice on setting goals for the next season, emphasizing the importance of understanding one's motivations and maintaining a balanced approach to training.

00:00 What's an off-season?

07:20 Hot or Not: Music While Running

11:54H hydration Strategies: Bladders vs. Flasks

14:58 Should your family Crew you at an ultra?

17:13 How long do training adaptations take?

33:38 Do soft running surfaces actually reduce injury risk?

41:31 What's the "best" running cadence? How can you improve your running cadence?

50:00 Navigating Post-Race Transition Season

01:01:08 Setting Goals for the Next Season