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In this episode, Zoe and Coach TJ discuss their experiences at the Run Rabbit Run 100, the importance of community in athletics, and delve into various topics including nutrition, the impact of fatigue on training, and the role of perfectionism in performance. They also explore the science behind the menstrual cycle and its implications for training, emphasizing the need for open conversations about athletes' experiences and the importance of evidence-based coaching.
00:00 Introduction and Plant-Based Living
02:48 Run Rabbit Run 100 Experience
05:54 The Importance of Community in Athletics
09:02 Hot or Not: Changing Clothes During an Ultra
11:51 UCAN's Effed Up Marketing
15:07 Live Streaming Races: A New Perspective
17:57 Understanding Fatigue: Productive vs. Unproductive
21:01 Perfectionism in Training and Performance
24:12 The Science of the Menstrual Cycle and Training
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This week, we're sharing a special collaboration with our good buddy Jonathan Levitt at For the Long Run before we're back in your feeds with a brand new EP later this week. Coach Zoë breaks down her training and approach for Leadville, comedy, and so much more.
Give Jon a listen and a follow here:
For The Long Run
And follow him on Instagram here!
And be sure to check out Zoë's new podcast:
Your Diet Sucks
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Fehlende Folgen?
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In this podcast episode, Coach TJ and Zoe discuss various topics related to training and recovery for athletes. They answer questions from listeners, talk about transitioning from training by heart rate to incorporating RPE-based training, and discuss the importance of setting goals and embracing periods without big goals. They also provide insights on recovery from races and how to listen to your body's signals. The episode emphasizes the importance of using a combination of tools, such as heart rate and RPE, to have a well-rounded understanding of your fitness and effort levels. In this part of the conversation, Zoe discusses the use of heart rate training as a complementary method to RPE (Rate of Perceived Exertion) training. She emphasizes the importance of using heart rate to understand how the body is responding to training and how it aligns with perceived effort. Zoe also talks about the significance of setting short and long-term goals and the struggle athletes face when they don't have a specific goal on the calendar. She encourages athletes to focus on their individual motivations and values, and to find joy in running without always working towards a specific goal. Finally, Zoe shares her criteria for selecting an A-race, which includes deeply wanting the goal, feeling a sense of fear or uncertainty, choosing a logical next step, being willing to change habits or beliefs, requiring help from others, and allowing the goal to align with the life the athlete wants to live.00:00 Introduction and Overview03:09 Transitioning from Heart Rate to RPE09:43 Race Recovery and Listening to Your Body11:33 Embracing a Season Without Big Goals14:45 Missed Days of Training and Shoe Replacement21:15 Using Heart Rate and RPE for Training31:07 Using Heart Rate Training33:38 Finding Joy in Running Without a Goal36:09 Focusing on Individual Motivations43:02 Goals Aren't the Only Way to Grow47:51 How Goals Transform Habits and Beliefs54:11 Requiring Help for A-Races
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Coach Zoë breaks down her second-place finish at the Leadville 100.
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In this conversation, Coach TJ and Zoe discuss various topics related to ultra running, including pacing for ultra distances, carb loading, running downhill, heat training, splitting runs, and race planning for the Leadville 100. They provide insights, tips, and personal experiences to help athletes navigate these aspects of training and racing. The conversation emphasizes the importance of experience, data gathering, and intentional planning to optimize performance and achieve goals. In this conversation, Zoe and TJ discuss mental preparation for a race, carb loading, and downhill running techniques. Zoe shares her strategies for staying focused and motivated during a race, including visualization and drawing on past experiences. They also discuss the importance of carb loading and provide tips for effective carb loading before a race. Finally, they delve into the challenges of downhill running and offer advice on how to improve technique and build confidence.
00:00 Introduction and Overview
02:40 Pacing for Ultra Distances08:18High Intensity Interval Training
10:10 Hill Workouts on a Treadmill
16:04 Race Planning for the Leadville 100
20:16 Approximating Pacing and Nutrition
26:19 Formulating a Race Plan
29:01 Calculating Nutrition and Hydration
31:43 Building a Race Crew
33:35 Mastering Mental Preparation
42:07 The Importance of Effective Carb Loading
51:35 Improving Downhill Running Technique
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In this podcast episode, Coach TJ and Zoe discuss their favorite lessons from the Olympics, common questions from coaches, and a study on the differences between elite and non-elite trail runners. They highlight the importance of mental toughness and addressing mental health concerns in athletes, using examples from Simone Biles and Noah Lyles. They also discuss the mindset of champion athletes like Katie Ledecky, who focus on the process of improvement rather than just the outcome. In the second part of the episode, they answer frequently asked questions about stretching before running, running frequency, choosing running shoes, training volume, and rest days. In this conversation, Zoe discusses the importance of rest days for athletes, the benefits of strength training for runners, the role of cross-training in a training program, the significance of power hiking during runs, and the key factors that differentiate elite runners from amateurs. The main takeaways include the need for rest days to replenish glycogen stores and provide mental rest, the recommendation for all runners to incorporate strength training into their routine, the importance of strategic and individualized strength training programs, the benefits of low-impact cross-training activities, the value of power hiking during uphill sections, and the key factors that contribute to the success of elite runners, including training volume and biomechanical efficiency.00:00 Introduction and Lessons from the Olympics06:47 The Champion's Mindset: Focusing on the Process of Improvement12:06 Should runners stretch before they run? What kind of warm up should runners do?16:36 What are the best running shoes?19:47 How many miles should you run?22:53 How often should runners take a rest day? What should you do on your rest day from running?30:05 Should runners cross-train? Does cross-training help runners?37:25 Is it okay to walk? Is it okay for runners to walk during runs?40:30 Key Factors that Differentiate Elite Runners
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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.00:00 Introduction and Announcement of New Podcast02:44 Hot or Not: Dried Fruit, Drop Bags, and Body Glide07:03 How to train for racing at night and when to use poles while trail running11:12 What does it mean when you see salt on your clothes after running?18:41 Increasing Mileage and Deload Periods26:19 How to train for the Leadville Trail 100: Training for Hope Pass33:11 Experiencing the Highs and Lows in Training35:27 How to choose the Right Coach: Values and Needs53:06 Mistake #1: Not Knowing Your Why56:51 Mistake #2: Not Fueling Strategically59:41 Mistake #3: Running Too Hard01:01:06 Mistake #4: Not Progressing Training Over Time01:02:31 Mistake #5: Lack of Consistency01:03:53 Mistake #6: Neglecting Speed Work
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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.
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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.
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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
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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. -
Find us online at Microcosm Coaching.https://www.microcosm-coaching.com/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 interventionsTrialing hydration and nutrition strategies at altitude is importantConsider arriving early to the race location to acclimateGet an iron panel done to ensure optimal performance at altitude
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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.Chapters00:00 Introduction and Recap of Western States Race01:52 Hot Races: Challenges and Benefits08:41 How to run faster downhill on trails and in ultras10:26 To Change or Not to Change Shoes27:21 Fueling Strategies: Sports Nutrition vs. Whole Foods32:03 Sauna for Race Preparation34:45 Changing Shirts and Cooling Strategies37:41 The Importance of Pacers and how to choose pacers for a 100 mile race 44:45 Race Debrief: Start, Stop, Continue55:37 The Power of Ice in Ultramarathons59:14 How to train for Western States Endurance Run01:08:55 The Unique Experience of Western States
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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.Chapters00:00 Introduction and Greetings04:50 Hot or Not: Recovery Sandals and KT Tape11:26 The Truth About Cadence in Running24:47 The Importance of Blood Tests in Training30:53 Essential Tips for Injury Prevention in Ultramarathon Training38:42 Injury Prevention and Indications of Health45:36 Fueling and Recovery: Eating Enough for Ultramarathon Training and Sleeping Well51:05 Mental Preparation for ultramarathons: Self-Talk and Labeling57:38 Performance Standards: Guiding Principles for Success01:03:42 How to train for your first 100 mile race
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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.
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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.00:00 The Impact of Plyometrics on Running Economy04:28 The Value of Race Reports in Race Preparation14:23 Strategic Shoe Changes During a Race23:33 Conquering the Grand Canyon: Rim to Rim to Rim Challenge25:17 Optimizing Athletic Training: Fartlek and Heat Training31:01 The Art of Heat Training: Adapting to Thermal Stress49:47 Long-Term Gains: A Holistic Approach to Athletic TrainingTakeawaysPlyometrics 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.
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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. -
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.
Check out Microcosm Coaching
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
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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 WSERmicrocosm-coaching.com
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We dive into the physiology of aging for athletes and how everyone can embrace the aging process. Even if you're not yet a master athlete, there is so much to learn from the aging process and taking a long-term, process-oriented approach for lifelong athletics
Plus
Spring Energy controversy Pop-tart update! Strength Training for older athletes cross training for athletes over 40 Protein intake and muscle mass - Mehr anzeigen
