In this episode of Performance Bites, I take you deep into the world of sprinting—breaking down not just how to get faster, but how to build the strength, power, and resilience needed to sprint safely and effectively. I share my own journey with sprint training, the lessons I’ve learned along the way, and why I believe sprinting is one of the most valuable skills for both performance and longevity.

You’ll hear me unpack the key phases of training—starting with hypertrophy, progressing to strength, and then dialing in explosive power. I emphasize why range of motion and injury prevention should never be overlooked and how a structured approach can keep you running strong, not sidelined. I also dive into the role of plyometrics and how they bridge the gap between strength and speed, offering insights into tailoring your training for maximum results.

If you’ve ever hesitated to incorporate sprinting into your routine, this episode is for you. I’ll guide you through how to safely integrate sprint work, the common mistakes to avoid, and why sprinting isn’t just for athletes—it’s for anyone looking to move better, feel stronger, and stay active for life.

Tune in, and let’s break down what it really takes to sprint with power, efficiency, and longevity!

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In this conversation, I dive into the key aspects of sports psychology and why it’s crucial for both athletes and coaches. I explore how mental states like arousal, anxiety, and motivation directly impact performance and share practical strategies for managing stress, setting effective goals, and prioritizing recovery. I also emphasize how psychological responses are unique to each individual, encouraging listeners to experiment with different techniques to find what works best for them—not just in sports, but in everyday life.

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💪 Periodization Explained: How to Structure Training for Maximum Performance

If you’ve ever wondered how elite athletes consistently get stronger, faster, and more powerful — it’s not by accident. It’s through smart, structured training using periodization. 💯

In this Performance Bite, I break down exactly how periodization works and why it’s critical for maximizing performance, preventing burnout, and avoiding plateaus. Whether you're an athlete trying to peak for competition or a coach designing smarter programs, understanding training cycles will change the game for you.

I cover:
✅ Macrocycles, Mesocycles, and Microcycles — How to plan training across months or weeks.
✅ Training Phases — Hypertrophy, Strength, Power, and how to transition between them.
✅ Transition Phases — Why rest and recovery are crucial for long-term gains.

If you're serious about improving performance or building smarter training plans, this is a must-listen.

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In this episode, I break down zone training through a physiological lens, covering the three energy systems—creatine phosphate, glycolytic, and oxidative—and their direct role in each heart rate training zone.

I’ll explain the five training zones, their metabolic demands, and the physiological adaptations they drive, from ATP production to mitochondrial efficiency. You'll learn how to calculate your heart rate zones using both %HRmax and the Karvonen formula (Heart Rate Reserve method) for a more precise approach based on resting heart rate.

This is a deep dive into how your body fuels performance and how to apply these principles to maximize endurance, power, and recovery.

Karvoven Formula

(HRmax-HRrest) x Intensity + HRrest =HRR

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Chapters

00:00 Introduction to Zone Training

00:36 Understanding Energy Systems

05:34 Exploring the Five Training Zones

09:29 The Importance of Zone Three

13:20 Maximizing Performance in Zone Four

16:06 The Power of Zone Five

20:35 Calculating Heart Rate Zones

25:54 Applying Zone Training for Performance Gains

In this episode, I sit down with Abbi Hamlin, a sports nutritionist and health coach, to break down the essential role of nutrition in optimizing athletic performance. We dive into her journey—what led her to specialize in sports nutrition, the pivotal moments that shaped her approach, and how she works with athletes to fine-tune their fueling strategies.

One of the key topics we cover is the importance of blood work in understanding individual nutritional needs, particularly for high-performance athletes compared to the general population. We discuss how data-driven insights can guide macronutrient intake, hydration strategies, supplementation, and blood sugar management to support energy levels, recovery, and long-term health.

Throughout the conversation, we emphasize a holistic approach—looking beyond just food and numbers to consider lifestyle, mindset, and the role of community in shaping sustainable nutrition habits. Whether you're an elite athlete or just looking to level up your performance, this episode provides practical takeaways and expert insights into the science of fueling for success.

Abbi Hamlin IG

Abbi Hamlin Website

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Takeaways

• Nutrition is essential for enhancing endurance, focus, and recovery.
• Blood work provides valuable insights into health and nutrition needs.
• There are significant differences in nutrition for general populations versus athletes.
• Understanding macronutrients is crucial for optimal performance.
• Carbohydrates are vital for endurance athletes to maintain energy levels.
• Nutritional timing can enhance workout performance and recovery.
• Hydration and electrolytes play a critical role in athletic performance.
• Supplementation should be tailored based on individual needs and lab results.
• Blood sugar management is important for both health and performance.
• Community and culture are integral to the experience of food and nutrition.

Chapters

00:00 Introduction to Nutrition and Athletic Performance

03:13 Abby's Journey: From Athlete to Nutritionist

07:00 The Importance of Nutrition in Sports

12:48 Contrasting Nutrition Needs: General Population vs. Athletes

16:27 Understanding Macronutrients: The Campfire Analogy

20:31 Fueling for Endurance: Carbohydrates and Performance

24:10 Training the Gut: Nutrition for Endurance Athletes

28:06 Nutritional Timing: Pre-Workout Strategies

30:46 Intermittent Fasting and Its Effects on Performance

34:21 Hydration Strategies for Athletes

40:04 The Role of Electrolytes in Nutrition

44:02 Hydration and Electrolyte Balance

46:36 The Role of Supplements in Athletic Performance

47:08 Understanding Micronutrients and Lab Work

50:25 Protein Intake and Its Importance for Athletes

54:13 Complete vs Incomplete Proteins

56:52 The Impact of Gut Health on Nutrition

01:05:25 Blood Sugar Management for Athletes

01:09:27 The Importance of Meal Composition

01:14:40 The Community Aspect of Food

01:18:31 Stress Management and Nutrition

In this conversation, my wife, Erin, and I dive into health, wellness, and fitness, emphasizing the importance of authenticity in discussions. We break down the role of trainers, misconceptions about biohacking, and how simple health practices can be. Sharing personal anecdotes and industry pet peeves, we highlight the need for a balanced approach—one driven by intrinsic motivation and a genuine enjoyment of life.

Protein is essential for athletic performance, but how much do you really need? In this episode ofPerformance Bites, I break down everything you need to know about protein, amino acids, and muscle recovery.

How protein fuels muscle growth & repair

The role of essential amino acids (EAAs) & branched-chain amino acids (BCAAs)

How much protein you really need based on your sport & training goals

Best protein sources for strength, endurance, and recovery

Common myths about protein intake—debunked!

If you're serious about performance, recovery, and building strength, this video is for you.

Summary

In this conversation, I dive into the significance of electrolytes in health and performance. I discuss the various types of electrolytes, their functions, and the importance of maintaining a proper balance for optimal bodily function. We also cover sources of electrolytes, recommended intake for different populations, and personal experiences with electrolyte management.

In this episode of the Outlier Athlete Podcast, I sit down with and interview professional snowmobiler Ross Robinson. Ross and I talk about his journey from growing up in Central Oregon to becoming a prominent figure in action sports. The conversation covers the transition from snowboarding to snowmobiling, the differences between various dirt bike riding disciplines, and the importance of physical fitness and training.

Ross shares insights on guiding, sponsorships, and the balance between authenticity and marketing in the action sports industry.

Chapters

00:00 Introduction and Connection

03:40 Growing Up in Central Oregon

06:55 The Evolution of Action Sports

10:49 Snowmobiling vs. Snowboarding

13:44 The Transition to Hard Enduro

16:38 Snow Bikes: The Hybrid Experience

19:58 Guiding and Career Development

30:21 Navigating Burnout and Life Changes

34:32 Redefining Adventure and Personal Growth

37:51 The Pressure of Comparison in Action Sports

42:42 The Balancing Act of Authenticity and Sponsorships

48:33 The Journey of Training and Fitness in Action Sports

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In this episode, I dive deep into the critical role carbohydrates play in athletic performance. From understanding their impact on energy production to breaking down the glycemic index and the process of glycolysis, this conversation is packed with actionable insights for athletes.

I also share advice on how to fuel effectively with carbohydrates, explaining the importance of choosing the right types, tailoring intake to exercise intensity, and avoiding last-minute carb-loading mistakes. Whether you're an endurance athlete, action sports enthusiast, or simply looking to optimize your training, this episode is a must-watch!

Key Takeaways

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