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A podcast from Microcosm Coaching
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V02max Matters For All Runners. Here's How to Improve Yours.
15 JUL 2024 · 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.
- Avoid overusing NSAIDs as they can reduce training adaptations and mask important signals from your body.
- The elliptical is not a substitute for running, but it can be an effective low-impact cross-training tool.
- Intermittent fasting may not lead to better outcomes and can increase the risk of injury and slower performance.
- Be mindful of your fueling choices at aid stations and consider the impact on your performance and recovery.
- New ultra runners can expect significant improvements in their easy pace, output levels, durability, and mental performance within their first two years of training.
- Set realistic goals based on your available time and resources, and gradually work towards longer distances.
- Consistency, tracking your training, and seeking guidance from a coach can greatly enhance your progress and success. Consistently tracking and maintaining training mileage is important for accurate assessment and progress.
- It is recommended to have at least two years of training before attempting a 100-mile ultra race.
- VO2 max training, particularly uphill intervals, can help ultra runners access 90% of their VO2 max more effectively.
- Balancing training stress and recovery is crucial for maximizing adaptation and avoiding injury.
- VO2 max training should be structured in a year-long training cycle, with more specific energy systems targeted closer to the race.
- The grade of the hill for uphill intervals can vary between 4% and 12%, with no significant difference in effectiveness.
- Downhill running should be approached with caution to avoid excessive muscle soreness and damage.
running is more than just a physical activity
10 JUL 2024
Altitude Training For Runners plus a Silver Rush 50 Recap!
9 JUL 2024 · Find us online at Microcosm Coaching.https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbllNN0ZkOGNtR1dYWGpmdTRaQWMtOFBKRDJmZ3xBQ3Jtc0trUVY0SW9lcERNOHlZblY3b0hkWG0zNlg0VHpfVmpiQ19ia045Y0NrSmxYazlBM0hmUDRiVW9vYTM4NG82dnJsMWhtOW1RREhNMV9jTFY4aW5NMWEzbE5OSWxWbkdGTnBVYWFEVHFRLVRpeDZ2eEpjOA&q=https%3A%2F%2Fwww.microcosm-coaching.com%2F&v=p79X0HHISfI Coach TJ and Coach Zoe discuss their recent experiences with racing and training at altitude. They touch on topics such as the use of salt pills for electrolyte replenishment, the pros and cons of giving blood while training, the effectiveness of multivitamins, and the challenges of racing at altitude. They also debrief Coach Zoë's recent race, the Silver Rush 50, and discuss the importance of setting outcome and process goals, staying true to your values and standards during tough races, and learning from difficult experiences. The conversation provides valuable insights for athletes training and competing at altitude. In this part of the conversation, the hosts discuss altitude training and its impact on performance in races at high elevations. They debunk common misconceptions about altitude training and emphasize the importance of focusing on overall fitness rather than relying solely on altitude interventions. They also discuss the effects of altitude on hydration and nutrition needs, as well as the benefits of trialing these strategies at elevation. The hosts provide recommendations for pre-race strategies, including getting an iron panel done and considering arriving early to the race location.
Takeaways: Salt pills can be a convenient way to replenish electrolytes during training and racing. Giving blood while training should be done cautiously and not during important race build-ups or training blocks. Multivitamins may not be necessary for everyone and it's better to target specific micronutrient deficiencies with the help of a nutritionist or healthcare provider. Racing at altitude can be challenging for everyone, but it's important to be kind to yourself and adjust expectations accordingly. Setting outcome and process goals, staying true to your values and standards, and learning from difficult races are key to growth and progress as an athlete. Focus on overall fitness rather than relying solely on altitude interventions Trialing hydration and nutrition strategies at altitude is important Consider arriving early to the race location to acclimate Get an iron panel done to ensure optimal performance at altitude
Explicit
Coach TJ's Western States Endurance Run Recap!
2 JUL 2024 · 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. Chapters https://www.youtube.com/watch?v=anJNkMyM4o0&t=0s Introduction and Recap of Western States Race https://www.youtube.com/watch?v=anJNkMyM4o0&t=112s Hot Races: Challenges and Benefits https://www.youtube.com/watch?v=anJNkMyM4o0&t=521s How to run faster downhill on trails and in ultras https://www.youtube.com/watch?v=anJNkMyM4o0&t=626s To Change or Not to Change Shoes https://www.youtube.com/watch?v=anJNkMyM4o0&t=1641s Fueling Strategies: Sports Nutrition vs. Whole Foods https://www.youtube.com/watch?v=anJNkMyM4o0&t=1923s Sauna for Race Preparation https://www.youtube.com/watch?v=anJNkMyM4o0&t=2085s Changing Shirts and Cooling Strategies https://www.youtube.com/watch?v=anJNkMyM4o0&t=2261s The Importance of Pacers and how to choose pacers for a 100 mile race https://www.youtube.com/watch?v=anJNkMyM4o0&t=2685s Race Debrief: Start, Stop, Continue https://www.youtube.com/watch?v=anJNkMyM4o0&t=3337s The Power of Ice in Ultramarathons https://www.youtube.com/watch?v=anJNkMyM4o0&t=3554s How to train for Western States Endurance Run https://www.youtube.com/watch?v=anJNkMyM4o0&t=4135s The Unique Experience of Western States
How To Train For Your First 100 Mile Race. Plus, Injury Prevention!
11 JUN 2024 · 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. Chapters 00:00 Introduction and Greetings 04:50 Hot or Not: Recovery Sandals and KT Tape 11:26 The Truth About Cadence in Running 24:47 The Importance of Blood Tests in Training 30:53 Essential Tips for Injury Prevention in Ultramarathon Training 38:42 Injury Prevention and Indications of Health 45:36 Fueling and Recovery: Eating Enough for Ultramarathon Training and Sleeping Well 51:05 Mental Preparation for ultramarathons: Self-Talk and Labeling 57:38 Performance Standards: Guiding Principles for Success 01:03:42 How to train for your first 100 mile race
How To Get Better At Running Uphill
4 JUN 2024 · 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.
Should You Actually Be Heat Training?
27 MAY 2024 · 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. https://www.youtube.com/watch?v=BkDnwSYa5WU&t=0s The Impact of Plyometrics on Running Economy https://www.youtube.com/watch?v=BkDnwSYa5WU&t=268s The Value of Race Reports in Race Preparation https://www.youtube.com/watch?v=BkDnwSYa5WU&t=863s Strategic Shoe Changes During a Race https://www.youtube.com/watch?v=BkDnwSYa5WU&t=1413s Conquering the Grand Canyon: Rim to Rim to Rim Challenge https://www.youtube.com/watch?v=BkDnwSYa5WU&t=1517s Optimizing Athletic Training: Fartlek and Heat Training https://www.youtube.com/watch?v=BkDnwSYa5WU&t=1861s The Art of Heat Training: Adapting to Thermal Stress https://www.youtube.com/watch?v=BkDnwSYa5WU&t=2987s Long-Term Gains: A Holistic Approach to Athletic Training Takeaways Plyometrics can improve running economy and efficiency, even with reduced training mileage. Reading race reports may not always be useful for race preparation, as individual experiences vary widely. Changing shoes during a race should be intentional and based on efficiency gains, with consideration for terrain and foot conditions. Fartlek workouts are beneficial for improving lipid metabolism, glycogen recovery, power output, and muscle fiber recruitment. Tabata workouts may not be as effective for runners due to the impact on metabolic efficiency and neuromuscular adaptations. Fartlek training can be beneficial for athletes when used appropriately, providing a mix of zone three work and recovery. Heat training involves adapting to heat exposure, which can lead to improved performance and thermal tolerance. Individual physiology and self-talk play a significant role in heat acclimation and performance. A long-term approach to training, focusing on consistency, recovery, and refueling, is essential for maximizing athletic potential. Understanding one's own physiology and training goals is crucial when considering different training methods and interventions.
How Specific Should Your Training Be?
20 MAY 2024 · https://www.microcosmswag.com/new-products/tier-1-foothills In this conversation, TJ and Zoe discuss their recent experiences with boot camps and races. They talk about the benefits of boot camps for advanced athletes preparing for 50-mile or longer races, emphasizing the importance of mimicking race conditions and trialing nutrition and hydration. They also discuss the value of racing shorter distances to build fitness and improve lactate shuttling. Overall, they highlight the need for specific training that matches the demands of the race and the importance of rest and recovery in the training process. In this conversation, Zoë and TJ discuss the importance of training specificity in ultra-marathon preparation. They explore the balance between general fitness and race-specific training, emphasizing the need for a strong foundation of fitness before focusing on specific adaptations. They also discuss the role of nutrition, rest, and mental toughness in training, as well as the importance of terrain-specific workouts.
Takeaways
- Boot camps are beneficial for advanced athletes preparing for 50-mile or longer races, as they help mimic race conditions and trial nutrition and hydration.
- Racing shorter distances can be a valuable training tool to build fitness and improve lactate shuttling.
- Specific training that matches the demands of the race is crucial for success.
- Rest and recovery are essential components of the training process. Training specificity is important in ultra marathon preparation, but it should be balanced with a strong foundation of general fitness.
- Newer athletes should focus on building fitness and recovering better, while more advanced athletes can benefit from more specific training.
- Nutrition, rest, and mental toughness are important factors in training for ultra marathons.
- Terrain-specific training, including uphill and downhill workouts, can help prepare athletes for the demands of their races.
How To DNF Your First Ultra
6 MAY 2024 · In this conversation, Zoë and TJ discuss various topics including Pop-Tarts, hiring a coach for your first ultra, the Garmin recovery score, pacing at races, training consistency, and the importance of bootcamp-style training. They also talk about their upcoming race preparations for Western States and Leadville 100. In this conversation, Zoë and TJ discuss the common mistakes that can lead to a DNF (Did Not Finish) in an ultra race. They cover topics such as not following a training plan, neglecting nutrition, lacking mental preparation, relying on cross-training, and not having a structured strength training program. They emphasize the importance of having a plan, practicing fueling strategies, developing mental toughness, and focusing on specific running training. They also provide recommendations for each topic to help athletes avoid DNFs in their first ultra race. https://www.microcosm-coaching.com/ Takeaways
- Hiring a coach for your first ultra can help you avoid mistakes and make the training process more enjoyable.
- The Garmin recovery score may not be accurate or reliable, so it's best to rely on your own body's signals for recovery.
- Choosing the right pacer for a race is important, and it's essential to communicate your expectations and needs.
- Consistency in training over a long period of time can lead to significant improvements and injury resilience.
- Bootcamp-style training on the race course can help simulate race conditions and prepare mentally and physically for the challenges ahead. Having a structured training plan is crucial for success in an ultra race.
- Developing a fueling strategy and practicing it during training is important to avoid nutrition-related issues during the race.
- Working on mental toughness and having a strong why can help athletes push through tough moments in an ultra race.
- A specific strength training program that focuses on running-specific exercises is beneficial for improving performance and preventing injuries.
- Cross-training should be used intentionally and in conjunction with running training, rather than as a replacement for it.
Chapters 00:00 The Pop-Tart Odyssey Continues 03:46 Hiring a Coach for Your First Ultra: Hot or Not? 11:16 The Garmin Recovery Score: Vibes, Baby 13:36 Pacing at Races: Finding the Ideal Pacer 26:29 Bootcamp-Style Training: Simulating Race Conditions 29:22 The Importance of Following a Training Plan 32:38 How to Not DNF Your First Ultra 37:27 Fueling Strategies for Success 47:30 Developing Mental Toughness 52:02 Strength Training for Ultra Runners
Why Runners Should Train by Effort, Not Heart Rate
29 APR 2024 · Runners should shift away from focusing on data and tech to truly learn how to gauge their efforts. Tune in to find out why using RPE is better than a heart rate monitor for runners. We also dive into
- Sodium bicarbonate - helpful for hyped?
- Beet juice for race day performance and pee!
- Can caffeine enhance your performance?
- Ketones- the pros and cons of exogenous ketones.
- How TJ is getting his downhill legs for WSER
https://gmail.comhttps://microcosm-coaching.com
A podcast from Microcosm Coaching
Information
Author | M Coaching |
Organization | A. |
Categories | Running |
Website | www.spreaker.com |
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