Some Work, All Play

Five to ten topics, sometimes about running, with lots of love and enthusiasm and science.

by David Roche and Megan Roche

About Some Work, All Play

Five to ten topics, sometimes about running, with lots of love and enthusiasm and science. We dig deep into training, races, studies, pop culture, and much more! With Megan Roche, M.D. and David Roche!

Listen and follow

Apple Podcasts ↗Find on Spotify ↗ Podcast feed ↗ Website ↗ Get new episodes by email All links

Where to listen to and follow Some Work, All Play.

Support Some Work, All Play

We have not found a membership or tip link for this show yet. Check the show's website. Hosts can add one on the setup form.

Free ways to help: follow in your podcast app, leave a rating or review, and share an episode with a friend.

Episodes

New episodes usually drop on Tuesdays.Latest 200 episodes in the feed

Nov 10, 2026 · 1 hr 7 min

336. Marathon Fueling and Training, The Best Training Shoe of All Time, and New Heat Science!

We compressed our vocal cord zones before this great episode! The main topic was a discussion on new data on marathon fueling and training, focusing on NYC Marathon winner Andreas Almgren. It’s a brave new world for performance, with implications for how every athlete thinks about long-term growth. And this one was full of amazing topics! Other topics: David’s full clearance to run after surgery, our updated…
Nov 3, 2026 · 1 hr 33 min

335. Jess McClain Sprints to HISTORY at the NYC Marathon! Reactions and Training Theory from A Wild Weekend

JESS MCCLAIN 2ND AT THE NYC MARATHON! In an iconic sprint finish! On one level, we are not surprised. But on another level, WTF?! Jess is one of our life heroes, and we break down what we have learned from her. 2 years ago, after having a tougher day at NYC, she took a chance on us as coaches. Her belief changed our lives forever. And this weekend, she got to share her kindness and joy and FIRE with the whole world…
Oct 26, 2026 · 1 hr 27 min

334. Running Form and Fatigue Resistance, Bombshell Doping News, Lactate Gel Experimenting, and How Sweat Rate Changes Over Time!

We got in trouble at the gym before this great episode! The main topic was a new study tying deteriorating fatigue resistance to increased duty factor (ground contact time). Essentially, the longer the foot stays on the ground after a couple hours of work, the worse the fatigue resistance. That points toward neuromuscular interventions that could improve endurance. And this one was full of awesome topics! Other…
Oct 20, 2026 · 1 hr 26 min

333. Ways That We’ve Been Wrong, The Weirdness of Eccentric Muscle Contraction Adaptation, and The Reproducibility Crisis!

We had to clear our search history after this great episode! The main topic was a list of the ways we’ve been wrong in coaching. Examples: fasted training, treadmills, heart rate monitors, squats, and lots more. We use the discussion as a chance to zoom out and make jokes that had to be censored. We also talked about a new study on eccentric muscle contractions, which found persistent adaptations for 6+ weeks after…
Oct 13, 2026 · 1 hr 29 min

332. The Ultimate Carb Study, Chicago Marathon Hot Takes, The Shoe of Destiny, and Elliptical Training!

The carbs were flowing for this great episode! The main topic was a new study on carb intake that answered so many open questions about fueling. And in the process, it inadvertently dunked on the low carb studies from last year! Get ready, we have a new all-time favorite study. We also talked about the Chicago Marathon, focusing on the American athletes taking big swings at the front. We might love Vinny Mauri even…

Earlier episodes (195)

Oct 6, 2026 331. The Training Episode! 10 Lessons from Pro Road Runners, Vinny Mauri’s Unreal Approach, US 10k Champs, and Zone Compression in Cycling
On this episode, we got extremely excited by some of the coolest training theory. So we just ran with it! The big discussion was on the 10 lessons we have learned from coaching pro road runners. David took a trip to the US 10k Champs this weekend, where Emily Venters won, Allie Ostrander was 3rd, and Amanda Vestri was 4th. It gave us a lot of fodder to talk about what we’re seeing and hearing behind the scenes of…
Sep 29, 2026 330. Carbs Before Short Efforts, Why Bicarb May Cause Long-Term Adaptations, The Brain-Body Connection, and Strength Work Before Races!
We had some deep thoughts on cheese before this great episode! The main topic was a new study on sodium bicarbonate, showing performance benefits in a long, intense protocol. We zoom out to talk about potential connections to mitochondria... in rats (sometimes). Our theory: bicarb is driving some of the performance changes we are seeing via long-term adaptation processes within cells. And this one was full of…
Sep 22, 2026 329. Why You May Not Need Much Intensity, Running Economy v. Power, The Biggest Prize Purse in Trail Running, and Training and Longevity!
We grunted our way through the day before this great episode! The main training topic was a new study on the dose-response curve for intensity, finding that only 11 minutes led to 80% of the benefits. We zoom out to talk about how training theory can shift away from the goal of accumulation of intensity. That study connected to another finding that just 12 minutes of vigorous-intensity activity correlated with…
Sep 15, 2026 328. Mysteries of Fatigue Resistance, New Science on the Lactate Shuttle, Carbs and Bone Health, and Fatigue Miles
We had regrettable hot takes on cleaning exercise equipment before this great episode! The main training topic was on a new study highlighting the important of the lactate shuttle. We zoom out to discuss the implications for aerobic training. We also talked about mysteries around fatigue resistance! In the lab, you can’t predict fatigue resistance from fresh values (or from metabolic values during training). What…
Sep 8, 2026 327. How to Improve Fatigue Resistance, Weekly Mileage, Aerobic v. Anaerobic Systems, and Cycling Doses of Creatine
We had deep thoughts on thirst traps before this great episode! There were three main training topics that all fit together. First, we connected fatigue resistance to fueling and the central nervous system, using David’s long bike past his endurance limits as some evidence. Next was a new study on aerobic v. anaerobic energy contribution, finding that the 50/50 turn-point was at just 78.6 seconds. This has massive…
Sep 1, 2026 326. HISTORY at UTMB with The Best Performance Ever (?!), Our Favorite Gel, The Future of Backyard Ultras, Heat Training in Cool Temps, and Nomio at Night!
We got an extra dose of confidence before this great episode! The main topic was the history made at UTMB, with Ben Dhiman arguably running the best ultra race of all time. We also talked about being young and fit forever with Hans Troyer, the women throwing down across the board, and what we think we’re seeing with the monstrous performances at all the races. And this episode was full of fun topics! Other topics:…
Aug 25, 2026 325. The Spicy Episode! Our Fears About AI Science, The $500 Trail Shoe, Age Group Doping, Zone Compression Theory, and Hog Watch
We weren’t intending to have so many controversial stories this week, but here we are with some spicy topics on our hands. The main discussion was new research on Ethiopian athlete training, described as an “AI-assisted” study. The findings are cool, and we discuss those training points. But looking at the bigger picture, we have major fears about the use of AI writing across exercise physiology literature. The…
Aug 18, 2026 324. Why Longer Intervals May Be Worse (Sometimes), Carb Totals in Cycling, US Champ Doping, and Squats for Endurance Athletes
We worked on our crawling economy before this great episode! The main training topic was a study on the “VO2 slow” component that may show why longer, harder intervals can actually be counterproductive for aerobic performance in some situations. At least, that’s our (biased) theory. We break it down! And this one was full of fun topics! Other topics: David’s surgery recovery, carb numbers in women’s cycling, our…
Aug 11, 2026 323. The Theory of Zone Compression, Surgery (Oh No), What Comes Next, and The New Big Supplement!
We brought some big foot energy to this great episode! The main training topic was a discussion of “zone compression,” where harder efforts get sustainable for longer durations in weird and wild ways. Our theory: zone compression techniques are driving lots of training theory. We break it all down! Before that, the episode starts with David’s news that he’s going to get surgery on his foot. We discuss the process…
Aug 4, 2026 322. Why Exercise Physiology Wisdom Can Be Wrong, Doping in Ultrarunning, Bicarb in Long Races, and AI Controversy!
We excavated sand from sensitive places before this great episode! A main topic was a new study on cold water immersion, with surprising results that contrasted with the hypothesis of researchers and upended the conventional exercise physiology wisdom. We talked about why that offset might be important for how we think about big training and physiology questions. The word of the day is “nuance.” Also “Andromeda.”…
Jul 28, 2026 321. Why Hydration Unlocks Endurance, A Creatine Experiment, Tour de France Takeaways, and Athletic Identity Crisis!
We got intellectually swole on creatine and astrology before this great episode! The main science topic was a study connecting carb oxidation to hydration status. We explain how hydration is the gateway to fueling. We also provided details of the first week of David’s creatine experiment. There is some very strange heart rate data that we’re tracking. Correlation or causation? We'll find out! And this one was full…
Jul 21, 2026 320. Why POWER Makes Champions, The Key Downhill Cue, Overnight Drug Testing at Tour de France, What We’re Trying Now, and Adult Potty Training!
We learned way too much about toe weightlifting before this great episode! The main topic was a discussion of a difficult, nuanced topic: how to think about power development over time, and what that means in a messy athletic life. It all comes from a “Dear Younger Me” letter that David wrote to his 11-year-old self, and it extends forward to the performance revolution we’re seeing across endurance sports. Running…
Jul 14, 2026 319. New Fueling Lessons from The Tour de France, Uphill Treadmill Threshold Theory, Prototype Shoe Ranting, The Hardrock 100, and Coaching Questions!
We spread our toes wider than nature intended before this great episode! A main topic was on the fueling evolution in the Tour de France, and how that has predicted everything that has happened across endurance sports. We also break down what fueling looked like in the 1990s from an old study! High carb is changing everything, and cycling is always the first mover on the next breakthrough. We also did an update on…
Jul 7, 2026 318. Our Surprising Take on Carb Loading, Why Even 10 Minutes Counts, Exogenous Lactate Supplementation, and Cross Training Science!
We campaigned for the Nobel Prize in bodily functions before this great episode! A main topic was a new review study on cross training that found no difference between cross training and running interventions FOR RUNNING PERFORMANCE. That’s wild, and we use the result to zoom out to describe why we think most athletes should be doing some cross training. We also talked about a pair of studies on carb loading, and…
Jun 30, 2026 317. HISTORY at Western States 100! A Full Breakdown. Plus High Carb Study and Questions!
The 2026 Western States 100 was astonishingly fast and uplifting! It was also astonishingly dramatic. This episode breaks it all down when it’s fresh in our minds. We talked the new course records and what it means to go for it in the modern era (and what it means to go for it in life). Other topics include the “death before DNF” mentality, brand battles, racing trends, and carbs in ultras. We brought some passion…
Jun 23, 2026 316. Why Western States 100 Records Are Getting Smashed, Z1 v. Z2 Training, AI Coaching News, and Competitiveness v. Ego!
It’s the best time of the year, and we brought that energy into this great episode! We started by bringing out our big predictions and hot takes for the Western States 100. The hottest take: everything about our understanding of endurance physiology is going to change on Saturday. We tell you why. We also talked about a new study asking a fascinating question: does the intensity of easy training matter for…
Jun 16, 2026 315. How Lower Carb Arguments Miss The Mark, Answering Bicarb Questions, Overload Weeks, and Heat Training!
We developed the ultimate AM wake-up hack (which we tell you about in the intro) before this great episode! A main science topic was a new paper on how the temperature in an athlete’s training location influences race performance. It tells a story about heat training generally that everyone needs to pay attention to. And guess what? A new journal article makes yet another argument against higher carb approaches.…
Jun 9, 2026 314. Carbs and Bone Health, A Reproducibility Crisis in Training Science, Wild Data on Post-Exercise Ketones, and Trail Supershoe Data!
We removed all the cutlery from our house before this great episode! The main science discussion was on a new study looking at reproducibility of adaptations in individual athletes. The relatively surprising finding is that there was no significant correlation in how the same athlete responds to the same intervention across time. We discuss what that means for training science. The word “holistic” is coming in hot.…
Jun 2, 2026 313. Marathons v. Ultras, Fatigue Resistance Debates, Gene Editing Breakthrough, and Posture Impact on Blood Volume!
We put some cinder blocks under the head of our bed (for science!) before this great episode. A weird study just came out finding that head-up sleeping may increase red blood cell totals. We talk about what it means and what it doesn’t mean. Excuse us while we launch a cinderblock start-up. We also discussed a breakthrough in gene editing for cholesterol, and what that could mean for the future. The world is going…
May 26, 2026 312. How Blood Volume Impacts Performance and Adapts Fast, The Scary Potential of Lactate Supplementation, The True GOAT, and The Circle Pit!
We basked in some amazing news before this great episode! The main topic was a breakdown of one of the most important elements of performance and health: blood volume. Studies show that blood volume can seem to act as a synonym for fitness, with one finding that 6 weeks of training gains can be reversed with a phlebotomy that returns blood volume to baseline levels. Positive adaptations can happen in a few days,…
May 19, 2026 311. The Science Episode! How To Stop Cramps, Fat Oxidation Changes, Missing Link Heat Training, The Difficulty of Physiology Data, and More
We talked about some of the strangest and coolest research topics in endurance sports for this episode! Basically, the science discussions went long, so we just ran with it. The main discussion was on how to stop cramps, laying out 10 theories. But put on your tin foil hats, because we think the cramping conspiracy runs deep. Our theory: cramping is connected to fatigue resistance is connected to all endurance…
May 12, 2026 310. The Fatigue Resistance Episode! Rachel Entrekin Makes History at Cocodona, Women v. Men Durability, Fueling and the Central Nervous System, Brain Changes, and More
We had some HYPOTHESES for this amazing episode! The main topics all revolved around fatigue resistance (often called “durability” in the literature), which we think is the most exciting area of training theory and physiology. It started with Rachel Entrekin’s legendary overall win at the Cocodona 250, an event that explores some of the strangest and coolest parts of endurance. Our big theory: what we’re seeing in…
May 5, 2026 309. The Marathon that Changed Running, Ultra GOAT to Western States, Misconceptions about Training Volume, A Supershoe Lawsuit, and A Hydration Study!
We violated the warranty on ankle tape before this great episode! A main topic involved taking a step back to understand the historic context of Vinny Mauri’s 2:05 debut marathon. We think it’s a performance that signals a fundamental shift in the future of the sport for everyone, and we discuss why. We also talked about the exciting news that Jim Walmsley is heading to Western States with a sponsor slot. The GOAT…
Apr 28, 2026 308. Sub-2 Hour Marathon Fueling, The High Carb Plus Bicarb Era, Strides v. Plyometrics Study, Supershoe Evolution, and Iron Theories!
We made an unfortunate impulse purchase (you'll see) before this great episode! The main topic revolved around the world records at the London Marathon, including Sebastian Sawe’s 1:59:30 winning time. We discuss his mid-race fueling, bicarb use, shoes, and so much more. Plus, there was an important study measuring the differences in mechanical output between sprints, strides, and plyometrics. This study could be…
Apr 21, 2026 307. A Mind-Blowing Boston Marathon, Jess McClain Runs 2:20 (!!!), and Studies on What Improves Endurance Performance!
We had just the right amount of Dunkin’ coffee (a barrel) before this great episode! The main topic was everything we learned at the Boston Marathon, highlighted by Jess McClain running 2:20:49 to break the American Course Record by over a minute. We break down our experience the most magical weekend! The most memorable moment for us: Around 30k, Jess fumbled a bottle (with a gel on it) right at the moment when the…
Apr 14, 2026 306. How the GOAT Fuels, Single v. Double Workouts, Heat and Altitude Study, Caffeine Genotypes, and Building Bone Density!
We got overconfident with a shoe experiment before this great episode! It started with a discussion of race-day fueling of Tadej Pogacar (who might be the greatest endurance athlete ever). 250 grams of carbs and 1430 calories for breakfast?! We zoom out to talk about cycling fueling generally, along with possible gender differences. Then it was a big science discussion on a new study on heat and altitude that…
Apr 7, 2026 305. The Theory of Downhills for Strength and Speed, AM v. PM Training Study, Bicarb Poisoning on Mt. Everest, and Moon Shots!
We listened to a troubling amount of Noah Kahan music before this great episode! The main topic outlined our theory on using downhill training for strength and speed. The repeated bout effect from downhill-induced eccentric muscle contractions causes rapid improvements in muscular strength and running economy. We think that harnessing those principles is a pathway to fatigue resistance. Did we get extremely hyped…
Mar 31, 2026 304. The Art of Steady Running, Pregnancy and Sponsorships, A Shocking TUE Dashboard, Heat and Heart Rate, Post-Exercise Ketones, and Bicarb!
We imagined doing PG-13 things to a very tasty gel before this great episode! The main training topic was a discussion of steady running. Lots of theory talks about “hard days hard and easy days easy.” But we think there’s a place for an addition: “medium days medium.” We discuss the rationale and timing of how to work steady running into a typical week. We also had a big discussion of pregnancy and sponsorships,…
Mar 24, 2026 303. The Weird Science of Carb Mouth Rinses, VO2 Max Limits, Fueling for Performance, Cross Training, and Cramp Prevention!
We put on our spacesuits for this great episode! The main topic was a study finding that just putting a dissolvable carb strip on the tongue could improve performance by 3% in a short time trial. What?! How can carb strips and mouth rinses improve performance? We discuss the weird implications of cephalic-phase responses. And this one was full of amazing topics! Other topics: our first movie theater trip in 3.5…
Mar 17, 2026 302. Mailbag Episode! The Fastest Shoe, Our Dream Study, Improving Testosterone Levels, Heat Training, Upper Body Lifting, and Lots More
We wore the best shoe ever before this mailbag episode! We opened it up to listener questions, diving into tons of tricky and fun topics. Topics this week: David’s first run in the shoe that’s changing road running, our eventful weekend, Omega 3 supplementation, the types of heat training we like, our dream study design involving bicarb and fatigue resistance, leptin levels, upper body lifting, improving low…
Mar 10, 2026 301. What To Do Pre-Race, How Metabolism Works For Athletes, Training Races, Colon Health for Runners, and a Great US Half Marathon Update!
We stocked up on neck floaties before this great episode! The main topic was a discussion of the constrained total energy expenditure model, which argues that physical activity will often have a smaller impact on energy expenditure than predicted. We do an interdisciplinary zoom-out to talk about how it relates to the research on low energy availability and within-day deficits. The conclusion: fueling the fire is…
Mar 2, 2026 300. A Shocking Disgrace at the US Half Marathon Champs and What Needs To Happen Next, Learning From Elite Cycling Training, and Optimism Science!
We're doing our first early-release episode to talk about the shocking ending of the US Half Marathon Championships on Sunday. As Jess McClain was charging to victory, with Emma Grace Hurley and Ednah Kurgat poised to make Team USA with her, all 3 athletes were directed off course by a police escort motorcycle, the official lead vehicle, and a media motorcycle. The disgrace is what happened next. USATF (the…
Feb 24, 2026 299. The Best Underdog Story, LT1 v. LT2 workouts, 3 Tips for Health, Science on Supershoes and Slower Paces, and Structuring Training Weeks!
We washed all of our bowls THOROUGHLY before this great episode! A main topic was the story of US Ski Mountaineering at the Olympics, where Cam Smith and Anna Gibson had miraculous performances. 50 years from now, people will still be talking about this team with the impossible dream. And this one had extremely interesting science that had us asking lots of big questions. We talked about a study on supershoes for…
Feb 17, 2026 298. Ultra Training Philosophy, What Shorter Distances Can Learn from Ultras, Black Canyon 100k Records, a Weird Brain Study, and Metabolic Flexibility!
We put our hands down our pants (for warmth) before this amazing episode! The main topic revolved around the Black Canyon 100k, where Jenn Lichter and Hans Troyer set course records, and the ultrarunning took another major leap forward. We discuss what we learned before laying out an overview of our ultra training philosophy. The sport is changing so fast that we’re almost certainly wrong (and biased) in some…
Feb 10, 2026 297. Long Runs Explained, The Training Shoe We Love, Black Canyon 100k Predictions, Shockwave Therapy, and Lindsey Vonn’s Courage!
Real talk! This episode is great, but maybe don’t listen out loud IN PUBLIC. The main training topic was a deep dive on long runs. We break down some of the competing long run theories, and how they fit into performance. The discussion ends with 5 principles to know (subject to change as competing theories duel it out). And there were so many amazing topics! Other topics: the Real Talk Express, Megan’s mental…
Feb 3, 2026 296. How To Use Electrolytes, Zone 2 Problems, Strange VO2 Max Measures, The Weird World of Probiotics, and AI Training Thoughts!
We cornered the market on mozzarella sticks before this awesome episode! The main topic involved our recommendations for electrolyte use in races and hard training. Sweat replacement is one of the strangest, least understood parts of athletic physiology. We give our guidelines from lots of real-world experimentation. And this one was full of incredible topics! Other topics: the happiest place on Earth, Megan’s…
Jan 27, 2026 295. Debunking Low Carb Science for Endurance Athletes
We ordered extra-extra cheese before this deep-dive episode. The main topic took up most of the recording today, involving a new narrative review that argues for a low-carb approach for endurance athletes. The real-world performance benefits of carbs are clear for anyone who has traveled this path, but at the end of the day, who cares? It's just performance. The low-carb believers can get left behind and that's ok…
Jan 20, 2026 294. The Bicarb Revolution, Theory of Doubles, Vitamin D Supplementation, Stairmill Training, and Zone 2 Weirdness!
We loaded up on Vitamin D (and deodorant) before this fresh episode! The main topic was a new sodium bicarbonate study, tracking 40k bike time trial performance at altitude. It’s another brick in a really big scientific wall supporting the use of bicarb for performance. We zoom out to let you know why we think it’s also effective even in very long distances... and maybe at lower (cheaper) doses. We also talked…
Jan 13, 2026 293. Ultra Runner of the Year Rankings, Unintentional Low Carb Studies, Health Update, Continuous Lactate Monitors, and Blood Tests!
We got our big juicy pumps for this amazing episode! We started by talking about a couple pieces of personal news, including a shockingly cool number 4 ranking in the Ultra Runner of the Year voting... and some tough health findings from an MRI. The newest shoe review is a medical boot. It’s still better than most trail shoes. The big science discussion was on a pair of studies on advanced female runners, with both…
Jan 6, 2026 292. The Countdown! Our 10 Most Important Training Studies of the Year
This was one of our all-time favorite episodes! We discussed takeaways from our 10 top endurance performance and health studies of 2025, full of science, recommendations, and debates. We don’t want to give away the countdown, but this one had everything! We’re talking fueling, training, brain health, colon health, and shoes. You just know there had to be a shoe study. Running shoes are 92% of David’s personality.…
Dec 30, 2025 291. The Top 40 Predictions and Hot Takes for 2026!
This episode is full of the biggest predictions and most fun hot takes! We gathered 40 deep thoughts from listeners, and we had a blast responding to them all. Topics: just about everything related to running and endurance! We’re talking shoes, races, technology, media, training, strength work, culture, thermometers in sensitive places, and so much more. Thank you for being here for an incredible and unpredictable…
Dec 23, 2025 290. No-Secrets Q+A on Running Form, Heat Training, Uphill Treadmill, Supplement Hypotheticals, Bicarb v. Nomio, Power Meters, and More!
We realized the perils of a hurricane-force tailwind before this amazing holiday episode! To celebrate the season, we opened up the mailbag to answer listener questions on all sorts of topics. Topics this week: what we’d save from a fire, a hot-tub experiment follow-up, Megan’s exciting news, whether we’d ever try triathlon, a vest that ejects gels, heat training submersion levels, hemoglobin A1C and REDs, iron…
Dec 16, 2025 289. Threshold Training Explained, How To Run Strides, VO2 and Longevity, and The Best Story We Have Ever Told!
We are still recovering from the laughs at the end of this episode! Before getting to that story, this one had a great training discussion on improving threshold performance. We dug down into why it’s more complex than just doing threshold workouts, and how you can put it into practice. There was also a new study on VO2 and its relation to aerobic and lactate thresholds. We broaden it out to address recent…
Dec 9, 2025 288. New Study on Kilian Jornet, The Incredible Story of US Skimo, Shoe Review Rant, VO2 Max, and “Hot Girl Sweating”
We had one of the most fun sports-watching weekends of our lives before this great episode! The main science topic was a new study on Kilian Jornet at Western States, breaking down his fueling, the metabolic demand, and lots more. Kilian is also the 2nd author on the paper! We’ve said it before and we’ll say it again: In a world of external monitors, be the rectal thermometer. We also talked about the amazing saga…
Dec 2, 2025 287. Quad Dipsea Course Record! “No Secrets” on Megan’s Racing, Training, and Postpartum Journey
On Saturday, Megan broke a 15-year-old course record at Quad Dipsea! This episode shares everything about the journey in a “no secrets” style. The record was set by Caren Spore in 2010, back when Megan was playing field hockey and her biggest runs were wind-sprints. Years later, when Megan was in medical school in the Bay Area, the Quad became a bucket list event. But it never happened—a 28 mile race with 9000 feet…
Nov 25, 2025 286. Why Passive Heat May Improve Performance, A Batman Study, Influencers, JFK 50 Mile, and Cool Persistence Hunting Science!
We got way too invested in dog food models before this amazing episode! The main topic was a new study on passive heat training (like the hot tub or sauna) that acts as a missing link between theory and real-world proof. The study found that 5 weeks of hot tub training increases hemoglobin mass and VO2 max, which coincides with improved running economy. WOW! We break it all down. And this one was full of incredible…
Nov 18, 2025 285. The Strange Uncertainty of Hemoglobin A1c in Athletes, Thyroid Function and Fueling, Elevated Heart Rate, and Running Form 101!
We thought deeply about the societal implications of Paw Patrol before this amazing episode! The main science discussion involved a pair of strange, counter-intuitive wrinkles of physiology. The first was the sometimes paradoxical finding of higher hemoglobin A1c in many elite athletes. The second involved a new paper addressing a connection between suppressed thyroid hormones and low energy availability. Both…
Nov 11, 2025 284. Game-Changing Study on High Carb, Iron Levels and Energy Intake, New World Records, Race Week Nutrition, and Offseasons!
We chocolatized our life before this amazing episode! The main topic was a new study on elite marathoners measuring responses to different carb intakes, finding a 2.6% lower oxygen cost at 120 grams per hour compared to 60 grams per hour. It showed massive carb oxidation rates at high outputs. In 10 years, we might look back on this study as a game-changing moment in the science of endurance performance. And this…
Nov 4, 2025 283. Fatigue Resistance in Marathons, High Carb in Road Racing, Science Debate on Ketones, Doubles, and Uphill Treadmill Introduction!
We stretched the ketones-as-robot-butt metaphor to its limits for this awesome episode! The main topic was a new study measuring fatigue resistance in marathons. Athletes completed lab tests prior to a marathon, with final results correlating with different attributes. Unfortunately, the athletes weren’t fueling during the protocol. What is this, 2005?! We broaden it out for conclusions that apply to everyone.…
Oct 28, 2025 282. Javelina 100! Golden Ticket Back to Western States...With A Twist Ending
This weekend, we stepped into the fire at the Javelina 100 Mile to chase a golden ticket back to the Western States 100. This episode is the full story of the race, which ended with a golden ticket in 2nd place (behind Will Murray’s astounding course record), 27 minutes faster than last year’s win. The main discussion is about why the golden ticket presentation ended with a twist. David handed the golden ticket to…
Oct 21, 2025 281. The Facts on Lead in Protein Powder, 22 Hot Topics in Endurance Sports, Weird Science of MRI Findings, and Increasing Carbs!
We loved recording this episode! The main topic was the article that rocked the athletic world last week, which asserted that many protein powders had unsafe amounts of lead contamination. We broke down the numbers to reach a much more nuanced conclusion that should help you feel better about it all. And that led to a broader discussion on the perils of advocacy being presented as science. We also talked about a…
Oct 14, 2025 280. Science of Energy Availability and Adaptation, “Just Say No To Rhabdo” Runs, Hot Takes on Poles and Active Heat Training, and the Evolution of Taper Theory!
We had so much fun with this episode (probably because it was a break from potty training)! The main topic was a study that found a correlation between energy availability and performance across a season in collegiate runners. It was a powerful, objective look about what happens when the body is underfueled. You know it’s a good study when it makes us add 2 more eggs to the post-podcast frying pan (10 eggs total).…
Oct 7, 2025 279. Strava v. Garmin Lawsuit, Uphill Treadmill Threshold, New Study on Low Carb v. High Carb (and Caffeine), and Max Heart Rate Problems!
We studied up on some beefs (Strava v. Garmin, Taylor v. Charli, pastrami v. sirloin) before this awesome episode! The main science topic was a new study evaluating low carb and high carb approaches, with and without caffeine. It’s another brick in the wall supporting higher carb for adaptation. We also talked about the Strava lawsuit! Last week, we defended Strava like the big fans we are, only for them to file…
Sep 30, 2025 278. The High-Carb Life, The Best Performances (of all time?) at World Champs, Vitamin D Intake Study, Strava’s IPO, and Short-Term Heat Acclimation!
Our watches gave us some harsh (but necessary) feedback before this amazing episode! The main science topics were quick hitter studies on massive one-time Vitamin D intake, short-term heat acclimation protocols, and sodium bicarb. If you combine all of the protocols at once, that’s what we call a PARTY. We also talked about the World Trail Champs, which saw the highest-scored performances of all time. Our…
Sep 25, 2025 Leadville 100 Documentary “Nothing To Lose” Commentary, Hot Takes, and Behind The Scenes!
The documentary “Nothing To Lose” is out today, telling the behind-the-scenes story of the 2025 Leadville 100! And we thought it was a great time to try something new. In this episode, we do a rewatch, providing commentary and hot takes throughout. You can listen to this episode as a standalone good-vibes celebration. OR, you can watch the documentary for a second time with this episode playing through your…
Sep 23, 2025 277. New Science on Fatigue Resistance, Leadville 100 Documentary, Our Fears About The Enhanced Games, A Cross Training Guide, and Timing of Strides!
We had such a blast recording this great episode! The main science topic was a new study on improving fatigue resistance, which performance-matched athletes with different training approaches to see what led to better outcomes. The conclusion is a direct prescription for athletes looking to have better endurance. Being who we are, we throw some scientific turds in the study’s punch bowl. We also talked about the…
Sep 16, 2025 276. Run Rabbit Run 50 Mile WIN! Megan’s Nutrition, Training, Mindset, and Journey Through Adversity
Megan ran 8:21:51 to win the Run Rabbit Run 50 Mile, in one of the fastest times ever! This episode is a celebration of a wild and unexpected journey. She had only done one 50-mile race before, back in 2017. Then there was a heart issue, a hamstring surgery, pregnancy with Leo and Ollie, and so much more that the world will never see. She kept showing up though, even when her workout was walking 1 mph uphill. On…
Sep 9, 2025 275. Why Higher Calorie Needs May Stack Across Training, Heart Rate v. Feel, Muscle and Liver Glycogen, Treadmill Workouts, and Pacing!
We had a shocking change of feelings about shockingly ugly shoes before this amazing episode! The main topic was a pair of studies on energy expenditure and replenishment. The first was a case study that found massive energy needs beyond base metabolic rate for a full week after an ultra. We zoom out to discuss what that could mean for energy needs during hard training. The second study examined muscle v. liver…
Sep 2, 2025 274. UTMB Takeaways, How Low Carb Studies Miss the Mark, Passive Heat Training, Engaging the Glutes, and a Supershoe Rundown!
We loaded up on sympathy baguettes for UTMB racers before recording this great episode! The main topic was digesting everything from UTMB week, including Jim Walmsley reinforcing his GOAT status, Courtney Dauwalter reinforcing hers, the coolest coaching story ever from Scott Johnston (who coached Ruth Croft and Tom Evans to UTMB wins), training takeaways, and so much more! The science breakdown looked at a new…
Aug 26, 2025 273. Q+A on Leadville 100 Pain Cave, Stealth Mode, Training Changes, Shorter Tapers, Pacing, and Obliterating Yourself (with Love)!
This was one of the most fun episodes ever, answering all the questions on the science and vibes of the Leadville CR! As always, we didn’t hold back with any secrets... sometimes to a fault. Before that, we reviewed a new study abstract on colon cancer risk in runners, which could have implications for routine screening recommendations. We will keep you updated as the science evolves! Then it was onto the joy…
Aug 19, 2025 272. Leadville 100 Mile Record, Again! The Full Story of An Impossible Dream Day
New course record at the Leadville 100 Miler in 15:12:30, 14 minutes ahead of last year. What just happened?! We are still processing it all, and this episode shares every detail while it’s all fresh in our sleep-deprived minds. 2 weeks ago, David said there was zero chance that he was going to race Leadville. He was still processing the very public failure at Western States. He felt like he just wasn’t ready.…
Aug 12, 2025 271. High Carb and Performance, Wild Science on What Causes Injuries, Bicarb Breakthroughs, Overload Training, and Kilian’s Next Project!
We conquered the WOOHOO yips before this amazing episode! The main science topic was on a new study that examined the causes of injuries in a 5205-athlete sample. The headline finding was relatively intuitive, but the sub-finding was so shocking that we are still picking our jaws up off the floor. We break it down and discuss how it may clarify training theory! And this one was full of our favorite topics! Other…
Aug 5, 2025 270. Drama at the US Track Champs, Megan's Comeback Race, The Cooling Revolution, Harnessing Supercompensation, and Improving Sleep Before Races!
We luxuriated in vending machine cookies before this great episode! We started by talking about Megan's first race in 1.5 years. She HAD A DAY, and we share a celebration of the winding road to get here. We also talked about the USA Track Championships, which might have been the most surprising (and drama-filled) track meet we have ever seen. There was a near-fight in the 200m, Shelby Houlihan winning the 5k, a…
Jul 29, 2025 269. “No Secrets” Q+A on Creatine, What Elite Athletes Do, A Controversial Electrolytes Article, How To Cross Train, and More!
We gathered up some spicy questions for this amazing episode! It's in the "no secrets" style, where we leave nothing behind the curtain. Prepare for some fun! Topics this week: post-race fitness bumps, the central governor, creatine supplementation, adapting the 12-week pro marathon plan, what fueling options to buy with $100, the intensity distribution principle that unites real-world elite athlete training,…
Jul 22, 2025 268. The New World of Microintervals, Doping by World Record Holder, "Breakable" Documentary, Ouray 100 Pacing, and a Question on the Afterlife!
We went face-first into a quart of ice cream before this amazing episode! The main science topic was a new study on microintervals, finding that 4-10 second high-power bursts led to no more metabolic stress than very easy training, but with way more muscular work. That could lay the groundwork for revolutionary studies and theories in the future! We also addressed the doping controversy that rocked the running…
Jul 15, 2025 267. High Carb in the Tour de France, Our First (and Last?) Bike Race, Speed Endurance Workouts, Blood Panels for Athletes, and Protein/Carbs Study!
We sat down gingerly on bruised glutes before this awesome episode! The main topic was on fueling data coming out of the Tour de France. High carb is ubiquitous in the cycling peloton. We use some of that information as a jumping-off-point to think about fueling for all athletes! This one also came with stories from our first (and possibly last) gravel bike race. These aren’t your normal racing stories. You really…
Jul 8, 2025 266. Wild Results in Speed Endurance Studies, How to Use Bloodwork, On's Trail Supershoe, Tour de France Thoughts, and Strength Work!
We buzzed over our favorite study tables of all time before this great episode! The main science topic was a review of "speed endurance" studies showing rapid progress across all populations and protocols. That replicability is almost unheard of in sports science, and it's something that every athlete should harness in their training. Spoiler alert: do your strides! And this one was full of amazing topics! Other…
Jul 1, 2025 265. Western States 100 Failure, Being Human in Public, and Growing the Hard Way
Western States 100 ended in a DNF at mile 62. It’s partially the normal story of a race that didn’t go to plan due to simple errors with hydration leading to a cascade of physical issues. But it’s also a lot more complex than that, like life is always more complex than the simple narratives. This episode tries to share the complex story while it’s still raw. We talk about anxiety, fear, shame, and embarrassment. We…
Jun 24, 2025 264. Western States 100 Goals, Fears, and Dreams! Plus a Sports Science Study of the Decade!
We're here! It's race week for the Western States 100. This episode talks through how we're feeling before the moonshot. Hopefully there are helpful similarities to all of the big, scary things in your lives! We also break down a new study that feels like the Manhattan Project of sports science, testing "replicability" in the field. You know it's serious when there are 99 authors! It found low replicability rates,…
Jun 17, 2025 263. "No Secrets" Q+A on Western States 100 Strategy, Climbing Faster, Passive Heat v. More Training, Weight Vest Use, Life Meaning, and More!
Our favorite episodes involve answering listener questions in a "no secrets" style. That means we might be right, we might be wrong, but we'll always be honest (and hairy!). We started with a game theory analysis on how we think this year's Western States 100 will play out. This is the type of conversation that athletes have before every race, but they usually wouldn't play it out in public. We can check our work…
Jun 10, 2025 262. Western States Pressure, Passive Heat and Hemoglobin, Using Downhills to Build Strength, New OTQ Standards, and Fueling To Take A Hit!
This episode was such a fun mix of science, emotions, and hot tubs that could cook a turkey! We started with some thoughts on Western States, less than 3 weeks out from the race. Does embracing the stage also mean embracing social media posts telling you that you aren’t being picked to perform well? Our argument channeling Tyrese Halliburton of the Indiana Pacers: the “noise” can be performance enhancing if you…
Jun 3, 2025 261. Kilian's Western States Training Video, Jim Walmsley Isn't Racing (!), Weird Broccoli Sprouts Science, and A New Bicarb Gel!
We gulped down some pungent juice before recording this amazing episode! The main topics were the two big pieces of news: Jim Walsmley won't be racing Western States, and Kilian Jornet is making training videos now. Jim is the GOAT and we gave him an 85% chance of winning just last week. He's the supermassive black hole at the center of the Western States galaxy. Without Jim at the start line, how does it change…
May 27, 2025 260. Why High Carb Fueling May Improve Body Composition, Controversial News, Weight Vest Warm-Ups, and Workout Intensity!
This episode was a total joy with toe warmers in all the right places (and some of the wrong ones)! The main scientific topic was a new study on how high carb fueling may improve heat adaptation. We broaden that out to a question from a listener on the old "calories-in, calories-out" framework, and why that doesn't apply to athletes from evolutionary or exercise science perspectives. The big takeaway from 2 decades…
May 20, 2025 259. High Carb on a Budget, Western States Uncertainty, How Ketones Might Enhance Recovery, Uphill Treadmill Guidelines, and "Depletion" Runs!
We had a ridiculous amount of fun recording this episode! The main science topic was on a new pre-print study on post-exercise ketones, showing higher carb storage and lower glycemia in athletes taking them. Is it possible that high carb has a special interaction with post-exercise ketones that might be at the heart of recent performances? It's uncertain. We just take them because we like the taste of robot butt.…
May 13, 2025 258. Quad Rock 50 Mile Record and the Western States Moonshot! High Carb (150 g/hr), Big Hydration (1 L/hr), and Heat Breakthrough
Endurance sports are in the midst of a revolution that will change everything about what we think humans can do. This week at the Quad Rock 50 Mile, we felt it firsthand. David set a 14-minute course record at this classic, steep Colorado race. We break it all down, "no secrets" style. Topics: high-carb fueling, big hydration totals, why heat training might be the next frontier, pre-race meals and supplements, ice…
May 6, 2025 257. "No Secrets" Q+A on Extreme Carb Totals (200 g/hr!), Minimum Dose Heat Training, Sodium Intake, Speed for Ultras, and Hydration Sensors!
Our favorite episodes are these Q+As where we answer listener questions on all of the hottest topics! It's called a "No Secrets" Q+A because we try to take you behind the curtain, speculating about ideas that might not be talked about in public very often. Let's get spicy! The main topic was Cam Wurf's reported 200 grams of carbs per hour at Ironman Texas to set a bike split record. These extreme…
Apr 29, 2025 256. High Carb Domination, Steep Races and Vert, Heat Suit Guidelines, Increasing Stride Power, and Kilian’s Western States Prep!
We put on our space cowboy outfits for this great episode! The main topic centered on the almost-ubiquitous use of higher carb intakes in recent races, from the Canyons 100k to the Boston Marathon to the cycling classics. What once seemed optional is now mandatory. Where do the next breakthroughs come from? We outline some ideas to try to catch the waves before they become obvious. There was also some fascinating…
Apr 22, 2025 255. The Shocking Shoe Study That Changes Everything, Boston Marathon Reactions, Creatine for Endurance, and Resting Heart Rate!
Our minds were blown by the Boston Marathon right before recording this great episode! The main topic was a new study on the Puma R3 super-shoe, conducted by a top researcher. It showed a shocking 3% improvement in running economy relative to the previous generation of super-shoes, with a universally positive response among study participants. We discuss the evolution of the tech, how it was made with the help of…
Apr 15, 2025 254. How Heat Training is Changing the Game, Protein Needs for Endurance, VO2 Max Numbers, Workout Success v. "Failure," and What Comes After Disaster!
We put sensors in all the right places before this HOT episode! The main discussion was on the emerging science of heat training, centered around a 2025 study that showed 3 x weekly sessions could sustain hematological adaptations from an altitude camp. Heat training is no longer just about being ready for hot weather. It's about helping our blood be full of oxygen, powering performance in all conditions. We try to…
Apr 8, 2025 253. New Science on Protein Needs, Unbreakable 2, VO2 Max Estimates, Carb Loads, Torpedo Bats, and Cross Training Intensity!
We put on our finest white spandex for this amazing episode! The main topic was a new review study on protein needs for endurance athletes. The authors used a cool method of isotope labeling to argue that endurance athletes need more protein than traditional recommendations. The nutrition revolution is not just about carbs! And this one was full of great topics! Other topics: the announcement of an Unbreakable 2…
Apr 1, 2025 252. How Running May Impact The Brain, Plus Q+A on Body Image, Heat Suits, Sweat Testing, and Nose Breathing!
We pondered the genetics of smelling ants before this great episode! The main topic was a new study that found the brain may use myelin lipids for fuel during low glucose conditions like marathons. This could have massive implications for how we think about fueling and fatigue resistance, including for cognitive function. Our big theory: fueling is just as much about nourishing and protecting the brain as it is the…
Mar 25, 2025 251. Big Alta 50k and The Story Athletes Rarely Tell, Plus Q+A on Kilian to Western States, Bike v. Treadmill, and Sauna v. Hot Tub!
We took off our armor for this incredible episode! The main discussion might have been one of our most important (and fun) ever: the Big Alta 50k DNF, failure, and what it truly means to go for it. David raced Big Alta because it was somewhere that he couldn't hide. We needed to gather data about what happened at the very edge of human capabilities. And when you F around...sometimes you find out. We hope that…
Mar 18, 2025 250. The Mystery of Fatigue Resistance, Race Week Feelings, Episode 250 Reflections, Outside Mag Revolt, and Fun Sponsorship News!
We celebrated the 250th recording for this great episode! The main topic was a new study on fatigue resistance. How do you actually improve performance after multiple hours of work? It’s the greatest mystery of endurance, and whoever solves it will have a big advantage. We think that we have some answers for training, fueling, and the nervous system. And this episode was jam-packed with tons of amazing topics and…
Mar 11, 2025 249. Heavy Lifting and Fatigue Resistance, Carbs After Exercise, Cramp Prevention, Cadence, and Health in Training!
We lifted some styrofoam plates painted like metal before this great episode! The main topic was a new study showing improved fatigue resistance for athletes doing heavy lifting twice per week. Yes... we regret to inform you that we think you should probably have a squat rack nearby. Prepare your butts. We also answered a question on carb intake after exercise, framed around a pro triathlete recently announcing…
Mar 4, 2025 248. Zone 2 and Why It Matters, Heat Training Questions, Pre-Workout Carbs, and Trail Supershoe Follow-Up!
We brought some very sore legs into this great episode! The main topic was a new study on "Zone 2 Training," which gathered a panel of experts to review what Zone 2 means and why it matters. Our theory is that Zone 2 training is interacting with high-carb fueling to drive some of the performance revolution! We also talked about a new study on heat training. It shows that heat-induced adaptations and fitness…
Feb 25, 2025 247. High-Carb and Health, Trail Supershoe Study, Racing Frequency, Pros and Cons of Stretching, and Building Toughness!
We put on some supershoes for an extra boost for this great episode! A main topic was a question we get a lot: whether high-carb fueling during training is healthy in a broader sense. We not only think it's healthy, we think that the question is best asked another way: how much healthier is fueling your training than the alternative of underfueling? It's true that you probably don't want to be slurping a gel at 3…
Feb 18, 2025 246. “No Secrets” Q+A on World Records, Kilian’s Fasted Workout, Health v. Performance, Wild Probiotics Studies, Applying Heart Rate Zones, Zone 2, and More!
We bought stock in baking soda before this record-breaking episode! It was a "No Secrets" Q+A, where we lay it all on the line. This one was so fun! The first big question was on the deluge of world records set in the last week. Our theory is that compound gains are being harnessed from nutrition, supplements, and shoes that are changing how athletes can train and adapt across all endurance sports. We break down…
Feb 11, 2025 245. Why No Record is Safe, Strength Training Science, Plus Q+A on Electrolytes, Realism v. Optimism, Mental Toughness, and More!
Our minds were blown this weekend as more records were annihilated on the trails (at the Black Canyon 100k) and the track (at the Millrose Games)! We talk about The Performance Revolution: what's causing it, what we all can learn, and what comes next. The future is here. And the future is wildly fast! Next up was a new study on strength training for cyclists! We talked about our evolving feelings on strength…
Feb 4, 2025 244. Why Pressure is Good, The Strange Science of Downhills, Plus Q+A on Ketones, Strides, Weekly Mileage, Anxiety, Going All-In, and More!
We embraced the pressure for 2025 before recording this great episode! A concept we disagree with is that "pressure will break down the mind," referring to saying big, scary goals out loud. Our main idea: pressure is a joyful part of sports. We talk about our long journey to get to this point, and why you should want the ball with time running out, your team down by 2, everyone counting on you. Pressure is fun! The…
Jan 28, 2025 243. “No Secrets” Q+A on VO2 Max, Very Hard Workouts, Fueling Easy Days, Iron Levels, Confidence, Genetics, and More!
This episode is one of our all-time favorites, diving into tons of the most important (and most frivolous) topics! As always, it’s in the “no secrets” style, where we lift the curtain and show you what people are thinking at the top end of endurance sports, but might not want to say publicly. Plus, there were so many laughs mixed with serious moments. This one is a JOURNEY. Topics this week: the “Trial by Miles”…
Jan 21, 2025 242. Why Low Carb Doesn’t Work, Plus Q+A on Active Heat Training, Bone Density, Fear Before Big Events, The Trial of Miles, and More!
This episode was so fun, and it wasn’t just the cinnamon rolls we used for carb research. The main topic was a new study that took a cool design and extended the conclusions beyond their reach, theorizing that athletes should reconsider high-carb approaches for peak performance. We outline where we think the conclusions missed the mark. It makes us uncomfortable to disagree in this way, but we think it’s important…
Jan 14, 2025 241. Trail Performance OF THE YEAR?! Plus Q+A on Training Volume, Heat Training, Recovery Days, Bicarb Dose, Fitness Apps, and More!
We brought so much gratitude to this amazing episode! The main topic was the news announced this weekend: David's Leadville 100 performance won the International Trail Performance of the Year. Yes, tears were shed. To everyone who listens, THANK YOU. In ways that go deeper than words...thank you. We reflect on the training, the journey, how our lives have changed, and what's ahead. Shooters shoot. Next it…
Jan 7, 2025 240. Why High Carb is for Almost Everyone, Improving Zone 2, Wild Study on Easy Training, Honest Western States 100 Thoughts, and a Wahoo Run Treadmill Review!
The best moment of our lives happened last week. It's not the baby. It's a social media mention from the GOAT Kilian Jornet. And we brought that celebration energy to this awesome episode! The main study was on the types of training that leads to faster marathon times, looking at 150,000 datapoints. With findings that overlap with other studies, we can start to outline the most direct way to make running…
Dec 31, 2024 239. Q+A on Hydration, Ultra Pacing, Protein Intake, Daily Nutrition, Progressive Overload, 2025 Predictions, and More!
We got some very surprising news before recording this celebration episode! This one has it all: complicated training questions, predictions for the future, and a stunning twist to start the episode (and we were in for a lot more stunning twists after we recorded). The questions from podcast listeners were on tons of amazing topics: heart rate drift tests to estimate zone 2, how to pace ultras, why we think 2025…
Dec 24, 2024 238. Q+A on Speed Workouts, Zone 2, Running Cadence, GI Training, Western States 100 Goals, and More!
We celebrated a wild year with a "No Secrets" Q+A episode! This one is full of fascinating topics, mixing science, theory, and hot takes into the perfect holiday stew. The questions all came from podcast listeners on the following topics: how to think about gut training, Zone 2 heart rate and how terrible some online calculators are for athletes of all levels, our favorite speed workouts to gauge progress over…
Dec 17, 2024 237. The Wild Connection of Top Speed and Endurance, Plus "No Secrets" on Supplements, Mental Toughness, AI in Sport, and Cold Plunges!
We bowed down to the power of hot mugwort before this amazing episode! The main topic was on a study that may be the long-lost "missing link" in our training theory. It took 12 elite endurance runners and had them do sprints of 100 meters and 400 meters, along with a VO2 max test. Their findings (and one striking non-finding) may connect studies on speed interventions with real-world implications. We also answered…
Dec 10, 2024 236. "No Secrets" Q+A! Hill Strides, Cramps, Speed v. Volume, Year-Round Heat, and Lots More!
We collected some wonderful questions before this great episode! It's our classic "no secrets" style, where we take you behind the scenes to combine research and theory with what athletes are actually doing, but maybe not talking about. We started with a new study on maintaining heat acclimation, which helps answer questions on how to improve blood volume year-round in a sustainable way. Then it was onto the…
Dec 3, 2024 235. Rich Roll Takeaways, Protein and Adaptation, How Heart Rate Zones Vary, and Ketones in Cycling!
We got our Rich Roll on before this amazing episode! David's appearance on the Rich Roll Podcast came out this week, and we started with some takeaways from a surreal experience. We then pivot into some talk on protein in adaptation and recovery. When in doubt, the answer for us is often to throw some protein on it. Next was a truly wild study that looked at low energy availability and managed to do the…
Nov 26, 2024 234. Ultra Records Getting Demolished, What it Means for The Future of Performance, Energy Availability Study at the Boston Marathon, and Shooting Big Shots!
We brought some joyful and fluid-tastic vibes to this great episode! The main topic involved us picking our jaws off the floor as records were absolutely annihilated at the JFK 50 Mile, America's oldest ultramarathon. We have some inside info on how David Sinclair set the record, which we think could be Ultra Performance of the Year. Plus we worship the queen, Rachel Drake. Why are we seeing record after…
Nov 19, 2024 233. Game-Changing Theories on Fatigue Resistance, Supertrainer Shoe Reviews, Plans for Athletic Breakthroughs, How Carbs are Reshaping Endurance, and NSAIDs in Ultras!
You can smell the excitement on this amazing episode! The main training topic was on David's favorite study of 2024, which caused major changes in his training approach. The study found some potential mechanisms for improved fatigue resistance, but we take it a step further into theories about solving for a puzzle that has flummoxed coaches and researchers forever. Could this study be the missing link…
Nov 12, 2024 232. 10 Ways We Changed Training for Leadville and Javelina, Love Raging, Ultra Performance Study, Feel v. Heart Rate, and Motivation!
We celebrated huge beating genius machines before this awesome episode! The main training topic was on 10 ways our training approaches changed for Leadville and Javelina. Throughout the process of preparing for 100 miles, we made itty bitty alterations that sometimes became big shifts in how our plans usually look. We break down each of them and how they might apply to other athletes. Time to pop a squat (or 2 x 10…
Nov 5, 2024 231. New "No Secrets" Q+A on Western States 100, Javelina, High-Carb Fueling, Heart Rate, Heat Training, Improving Speed, Shoes, and More!
We answered tons of amazing listener questions on this great episode! We approached Leadville and Javelina like science experiments, and like all good science experiments, we want to share everything before starting a new experiment for the Western States 100. This one is full of sexy science, theory, psychology, nutrition, and so much more! Our philosophy is "no secrets"... sometimes to a fault. That means…
Oct 29, 2024 230. Javelina 100 Mile Win and Golden Ticket! Science, Dreams, and Belief at One of the Hottest Races Ever
We ventured into the unknown at the Javelina 100 Mile, and we're coming back with a celebration to share! This episode is all about processing a life-changing weekend where David won Javelina in 12 hours, 45 minutes to earn a Golden Ticket to the Western States 100. There was one defining feature of the day: HEAT. Race day featured record temperatures around 100 degrees F in Phoenix, with the course traversing…
Oct 22, 2024 229. Javelina 100 Pre-Race, Norwegian Heat Training, Parker Valby's Game-Changing Contract, New Mitochondria Study, and Improving Bone Density!
We reached deep into the BELIEVE BAG before this great episode! It started out with all of our thoughts ahead of the Javelina 100 Miler this weekend. This journey into the unknown has it all: fears, dread, and doubt right alongside excitement, celebration, and DMX. We hope this exploration gives you a tailwind that pushes you to chase scary dreams. We also did a deep dive into a massive new meta-regression study on…
Oct 15, 2024 228. Heat Suit Training and Limits of Physiology, Heart Rate Guidelines, Why Stomach Training Matters, A Mind-Blowing Marathon World Record, and Wikipedia Rejection!
We put on all of our pants and jackets to record this HOT episode! The main training topic is on the wild science of heat suit training. In 2021, a case study revealed that simply wearing a couple layers while doing easy biking could rapidly expand hemoglobin mass, which could improve performance in all conditions. Numerous other studies support the findings, and now heat suits are a staple of pro cycling training.…
Oct 8, 2024 227. Javelina 100 Training, Science Debate on REDs, Long Zone 2 Efforts, Tadej Pogacar's World-Domination Strategy, and Strava AI!
We made loud grunting noises to celebrate recording this great episode! A primary training discussion was on putting the finishing touches on the quick build for the Javelina 100 Miler. It's getting very, very real. Confidence is rising, and falling, and falling some more, then rising again. We bring you into the process to feel just how hard it all can be at times for athletes of all levels. Prepare to grunt.…
Oct 1, 2024 226. "No Secrets" Q+A! The Wikipedia Controversy, Strides, Singles v. Doubles, Breakthroughs After Layoffs, Ketones, Polarized Training, and Lots More!
We loaded up on some "awake" tea to feel extra caffeinated for this spicy episode! Listeners send in such great questions, and it was so fun to get down and dirty with some fascinating topics. It's called a "no secrets" Q+A because we often see conversations with elite athletes and coaches where it's clear that we aren't getting the full picture. Our goal is to be an open book (for better and for…
Sep 24, 2024 225. Kilian's Wild Physiology Data, Tara Dower Sets the Overall AT Record, The Next Race After Leadville, 7 Ultra Logistics Tips, and How Elite Athletes Eat!
We marveled at the athletic performance of the year to prepare for this great episode! It kicked off with us picking our jaws up off the floor, in awe of Tara Dower's overall record on the Appalachian Trail. Coach Megan delves into what made it possible (strides and speed) and what sets Tara apart (being a superhero). This achievement will take decades to fully process! The main science talk was a new study on…
Sep 17, 2024 224. Post-Run Carbs Science, Vincent's Training to Win UTMB, Supershoes Power Ranking, Biking for Runners, and The Fastest US Race Ever!
We slurped down a truly inspiring amount of carbohydrates before recording this great episode! The main topic was a new study with a fascinating design, equalizing carb intake across a day, but modulating the quantity consumed in the post-exercise window. There were major changes in next-day performance! Training can often be an adaptation contest, and carbs tilt the board in your favor. We also talked about…
Sep 10, 2024 223. Leadville Strength Work, The Next Frontier of Sodium Bicarbonate, Adaptation Fueling, Kilian's Epic Adventure, and New Contraceptives Study!
We filled the pauses in conversation with all of our deepest confessions before recording this great episode! A main topic was how we thought about strength work and heat training in the Leadville 100 build. While David's mileage wasn't wildly high, he made some big changes in the last year that harness the power of heat to spur hematological changes, and strength to spur booty changes. We also talked about a new…
Sep 3, 2024 222. History at UTMB, Leadville 100 CR Spicy Questions, The World's Greatest Sports Headline, Post-Run Uphill Treadmill, and What We Did To Our Scale!
We put lubrication in all the right places before this amazing episode! The main topic was a rundown of our big takeaways from the UTMB races, the most important week of the trail running year. Times get faster and faster... but carnage comes with it. We talk about how the fueling revolution may be impacting races, both in terms of speed and GI issues. Plus we break down the biggest storylines from the races, with…
Aug 27, 2024 221. Leadville 100 Course Record Q+A! The "No Secrets" Episode. Telling All on Training, Fueling, Pacing, Mindset, and More!
We had so much fun with this no-secrets episode on the Leadville 100 Mile course record! We answered a couple dozen listener questions on everything from training theory to race execution to supplements. We even detailed some harrowing stories about post-race recovery that will leave you breathless (from laughing). Throughout the history of the podcast, we have tried to be open books about everything. Now, there's…
Aug 20, 2024 220. Leadville 100 Mile Record! What Just Happened?! Stories, Lessons, and Gratitude from a Dream Day
We pinched each other to make sure it wasn’t all a dream before recording this celebration episode! This one was all about processing David’s course record run at the Leadville 100 Miler. For 19 years, Matt Carpenter’s Leadville record of 15:42 has been talked about as one of the most untouchable marks in running. But a lot has happened since 2005, with advances in training, fueling, shoes, and altitude science. So…
Aug 13, 2024 219. Kilian Jornet's Training, New Double Threshold Workout Study, Strides Speed Tutorial, The Best Olympics Ever, Unique Glute Engagement, and Hilarious Adversity!
We felt infinite gratitude to not feel infinite stomach acid before this celebration episode! The main training topic was Kilian Jornet's training to win Sierre Zinal, the Olympics of trail running. The GOAT described his weekly volume, approach to training structure, and all of his workouts. We broke down what it means for everyone else! We also talked about a new study on double threshold workouts. The authors…
Aug 6, 2024 218. Science of Year-Round Heat Training, Tecton 3 Review, New Bicarb Performance Study, Pommel Horse Guy, and Our Favorite Olympics Stories!
We considered buying our very own pommel horse before this amazing episode! The main topic was a new study that may show a big reason for performance leaps across sports. In the study, just a few weeks of heat training caused 3% improvements in hemoglobin mass, associated with jumps in fitness. However, the adaptations reversed to baseline rapidly. What does it mean? Heat may be the next frontier of health and…
Jul 30, 2024 217. Microbiome and Performance, Hydration with Electrolytes, Easy and Hard Training Doses, Keeping Running Weird, Sky-High VO2 Max, and Exploring Talent!
We brought hearts full of love to this episode! We start by remembering the amazing Maddie Giegold, an ultrarunner and doctor who passed away suddenly several days before finishing her medical residency. Maddie was so full of life and love. The Universe will always be brighter because she was here. The main science topic was on data connecting microbiome composition to athletic performance, which companies are now…
Jul 23, 2024 216. Using Heart Rate Data, Why Everyone is Faster in Cycling, Strides and Cardiac Output, Fueling Performance Leaps, Sweat Testing, and Hot News!
We had a party with our insect friends before recording this great episode! A big topic was answering a listener question on how to use heart rate zones in practice when the data can seem so noisy. We think that calibrating effort is incredibly helpful for athletes... as long as they keep it simple. We break down what that looks like! Plus, we tried something new in this episode with a segment called "Hot News"…
Jul 16, 2024 215. Hardrock 100 Resets What's Possible, Courtney Makes History, Steep Uphill Training, The Cooling Revolution, and a Cycling Performance Mystery!
Our GPS watches told us we were "Peaking" for this great episode! The main topic was inspiration from the Hardrock 100. Ludovic Pommeret won just before his 49th birthday, setting a course record in the process, redefining what's possible with age. Courtney Dauwalter set her 3rd consecutive course record, once again proving that she's the GOAT. We talk about how athletes should think about training for steep…
Jul 9, 2024 214. Silver Rush 50 Mile and Getting Back Up, Shoe Hot Takes, Fueling Slower Efforts, Unconventional Tapers, Mount Marathon, and Tour de France Stories!
We took some Big Leadville Energy into this great episode! The main topic was the Silver Rush 50 Miler, which David raced on Saturday. The last few months have been a doozy, starting with the bike accident and severe concussion back in early April. It has been hard at times, in ways that go a lot deeper than athletics. This episode is about falling, and the power to GET. BACK. UP. The 50 Miler was David's best…
Jul 2, 2024 213. Western States 100 Insanity and How The Sport Has Changed Forever, Why Everyone is Getting Faster, The Biggest Trail Breakthrough Ever, and History at the Olympic Trials!
We were flying high after the best sports week of all time for this amazing episode! The main topic was the 2024 Western States 100, the most insane race we have ever seen. It was not a cool year, but the times were wildly faster across the board, building on massive speed breakthroughs from 2023. What are we seeing? The same trends are present on the track and even in other endurance sports. We have theories! The…
Jun 25, 2024 212. Olympic Trials Stories, Western States Preview, Jim Walmsley's VK, Salty Foods for Training, Broken Arrow Breakthroughs, and Arm Band Heart Rate!
We are coming to you from Eugene, Oregon at the Olympic Track Trials for this amazing episode! The main topic was on some inspiring stories from the first half of the Trials, which feels like the ultimate party of the US running world. And like most good parties, it features a lot of Snoop Dogg. We also talked about lessons from Broken Arrow, including Jim Walmsley doing the Vertical Kilometer race prior to the…
Jun 18, 2024 211. Speed for Long Races, Olympic Trials and Western States, vVO2 Workouts, Roger Federer's Speech on Belief, and Bicarb Hacks!
We thought long and hard about alien physiology before recording this great episode! The main topic was a wildly cool wrinkle in training science. Across all different types of events, the most predictive variable for performance is often how fast an athlete can go at VO2 max effort. That could have massive implications for how we think about training and what we consider "specificity" for long events! We discussed…
Jun 11, 2024 210. Why Strides Work, Supershoe Tech Review for the Trails, History at NCAA Champs, Parker Valby's Dominance, and AI Songs!
We put on some bouncy shoes for optimal energy return before this great episode! The main training discussion was a new study on a speed protocol that caused major improvements in high-level runners. We zoom out to discuss other studies that have similar findings, including one that provided a theory for mechanisms in slow-twitch muscle fibers. There is one thing almost every endurance athlete should be…
Jun 4, 2024 209. Love With Limits, Spring Energy's False Nutrition Labels, Kilian's Unmatched Dominance, Running Club Romance, and The Future is Female Coaches!
We were emotionally hardened by some sleepless nights before recording this special episode! A couple months ago, a brilliant podcast listener on Reddit published her predictions that Spring Energy's Awesomesauce gel had incorrect calorie counts. Three weeks ago, those findings were confirmed by a German lab. This past week, everything exploded on social media with all of Spring's gels listing fraudulent calorie…
May 28, 2024 208. Gel Controversy Grows, Courtney's Nutrition Strategy, Fueling Case Studies, World Record 10k, Trash Talking on the Track, and A Meaning of Life!
We ate a bag of performance waffles to get ready for this awesome episode! The first topic was a follow-up on the controversy about a gel that may have mislabeled its calorie count. We discuss emails from listeners that provide more context, along with what it might mean for food labeling generally. It's a wild, wild world out there! The main training topic was Courtney Dauwalter's race-day nutrition, which she…
May 21, 2024 207. Core Strength, Controversy in a Gel's Calorie Total, Track Coaching Takeaways, Ketones and Hormones, Big Hope, and Coaching AI!
We gathered liquid courage (chugging from a gallon of chocolate milk) for this great episode! The main training topic comes from the world of track, where athletes are probing the limits of human physiology. Because the margins separating athletes on the track are so small, there are takeaways for all endurance performance. Raise the ceiling to raise the floor! Yes, raising the roof is making a comeback like it's…
May 14, 2024 206. Doing Hard Things, Longevity and Training, Fueling Short Workouts, The Power of Placebo, AI Bots, and Cocodona 250!
We sat in a stew of uncertainty before recording this awesome (and healing) episode! The main training topic was a pair of studies looking at longevity outcomes in serious athletes. Extra-hard training seems to have longevity benefits compared to general population lifestyles, contrary to some warnings you might hear! Let's all plan on doing uphill treadmill runs in the nursing home. The big conversation was in the…
May 7, 2024 205. The Mystery of Training Non-Response, Strength Work Approaches, Health Metrics, New Bike Day, and Track Going Mainstream!
We celebrated a week with minimal life drama (YAY) before recording this great episode! The main training topic was a new study monitoring response v. non-response. Imagine two similar athletes who are given the the same training program. One could have breakthroughs, and one could face physical disaster. Why? We use the study to talk about how we have seen athletes respond differently, and ways you might be able…
Apr 30, 2024 204. Canyons 100k Breakthroughs, Why Megan Didn't Race, Carb-Loading Thoughts, Bloodwork Season, TikTok Ban, and Big Surprises!
We got the surprise of our lives before recording this dazed-and-excited episode! The main topic was the Canyons 100k. It was Megan's dream race, and you may have seen... she did not start. We had some incredibly surprising news right before we boarded our flight to California for the race, and we process it in real-time on the episode. Hopefully the discussion and Megan's openness helps you deal with whatever big…
Apr 23, 2024 203. Canyons 100k Pre-Race, Improving Power, Perils of Energy Availability Cycling, Wild Shoe Tech, and Crash Recovery!
We sipped on some of the finest, chalkiest electrolyte drink for this great episode! The main topic was gearing up for big events, spurred by Megan's upcoming adventure at the Canyons 100k. After the health issues, we were unsure whether we'd ever be able to have this sort of discussion on the podcast, and listeners have been there every step of the way. If there is any test, it's in training. Racing is a…
Apr 16, 2024 202. Process v. Competitive Fire, USA Jersey Scandal, Boston Marathon Hot Takes, Carbs and Central Fatigue, and Valby's Cross Training!
We got extremely hyped watching the Boston Marathon before recording this amazing episode! The main training topic was a new study connecting carb intake during exercise to reduced central fatigue, leading to the researchers theorizing a link between "excess" carbs and improved neuromuscular function. The study protocol was weird and wild! Does this mean we should consume mid-podcast gels to improve joke…
Apr 9, 2024 201. Reflections From a Near-Death Experience, Getting Back on the Bike, Zone 2 Tutorial, Shoe Reviews, and Fueling Cheat Sheets!
We enjoyed an all-expenses-paid ambulance trip before this amazing episode! The main topic was David's harrowing bike crash. The incredible paramedics said that the impact launched him 100 feet through the air. Somehow, the concussion, a broken wrist, and lacerations seem to be the worst of it. The legs are 100%! And as all runners know, wrists and brains just get in the way. We are so happy to be alive! Life is so…
Apr 2, 2024 200th Episode Celebration! 5 Ways Our Approach Has Changed, Strength Work Evolution, Post-Race Recovery, and World XC!
It's the 200th episode, and we brought so much gratitude to the party! The main topic was reflecting on 5 ways our approach to endurance training/coaching has changed, based on new research and real-world experience. The topics buffet is packed with goodness: extreme-carb fueling during hard efforts, heavier strength work (in moderation), less need for high mileage (but more cross-training), increased steady…
Mar 26, 2024 199. Jasmin's Astonishing Barkley Marathons, Crown King 50k Lessons, Squats, Downhill Training, and Power Glutes!
We rode the inspiration wave from witnessing history for this great episode! The main topic was on the mind-boggling finish from Jasmin Paris at the Barkley Marathons. She is the first woman to finish the race, and we think it will go down as one of the most impressive endurance achievements ever. We break down why that is, and we proceed to eat some crow based on past statements about the race that she proved…
Mar 19, 2024 198. Fatigue Resistance Tips, Intro to Uphill Treadmill, Ketones, Double Workout Feelings, and Performance Vibration!
We vibed with a new playlist (Taylor's version) before this great episode! The main training topic was a new study on fatigue resistance, which used a novel protocol for testing durability involving different levels of intensity. "Durability" research may be the most exciting part of modern performance science, and we broaden it out with real-world examples. We finish with our 4 big tips! You already know tip one.…
Mar 12, 2024 197. Lululemon's Big Ultra Bet, Running Form Science, Heat and Mitochondria, Camille's New Records, and UTMB Talk!
We made questionable playlist decisions (arf arf) to get hyped for this amazing episode! The big topic was Lululemon's FURTHER event, a 6-day ultra in the California desert, full of intrigue and world records. Megan was on the ground as coach and science advisor, and she returns with a report that will blow your minds. What happens when a company invests millions of dollars in supporting athletes of all levels,…
Mar 5, 2024 196. Fueling Tutorial, Fatigue Resistance, Athlete Contracts, Megan's Biggest Week, Bike Training, and World Indoors!
We ate some business PB+Js to fuel up for this great episode! The main training topic was on fueling like your athletic life depends on it. Erase all of your preconceived notions and ask this question: When you're already tired and you're still a couple hours away from home, what do you do? If you're anything like many of the best endurance athletes in the world, you learn to stuff down as many calories as you…
Feb 27, 2024 195. Double Workouts, Running as a Power Sport, Megan's Overall Win, Big Alta Races, and New Mental Health Study!
We put on some see-through pants for this great episode! The main training topic was on double workouts, involving two moderate sessions in a single day. Norwegian athletes are notorious for their double threshold days, and over the last few years, we have been using an adapted approach with the treadmill or cross-training that can be implemented for trail runners, non-pros, and aging athletes. There's no…
Feb 20, 2024 194. World Record Training Study, Heart Rate Monitors, Sports Bras, Iron and Lactate, and AI Thoughts!
We glugged some sugar with coffee and cream for this awesome episode! The main training topic was a new study breaking down the training of the 24-hour world-record holder. It gave us an excuse to talk about the trajectory of ultra training, and how we're in the midst of a fundamental shift in the sport at all levels. We also talked about a cool study on sports bra tightness and breathing patterns. The results were…
Feb 13, 2024 193. Black Canyon 100k and Why Ultras Will Never Be The Same, Big Carb Fueling, and Taking Chances!
We just got back from a joyful and intense weekend at the Black Canyon 100k, arguably the most competitive ultra on US soil! Endurance sports are in the midst of a fundamental shift in what's possible, from the winners to the final finishers. This year's Black Canyon was a mind-blowing demonstration of how the game is changing, with tons of lessons that apply to all goals! Topics we discussed: why the sport has…
Feb 6, 2024 192. Olympic Trials Hot Takes, How To Fuel in Races, The Enhanced Games (ugh), and Supershoe Data!
It was the ultimate celebration episode, on a high from watching the Olympic Marathon Trials! We talked about some of our favorite storylines from the most exciting race on US soil: training partners finishing together (and our conspiracy theory), the next big star is born for female marathoners, an Olympian who walked onto her D2 college team, and so much more. Then we had some of the coolest data ever: internal…
Jan 30, 2024 191. UTMB Strikes Back and What's Next, Olympic Trials Picks, Our Favorite Coaches, and Body Image!
We rolled up our shorts to their full upright and locked positions for this spicy episode! A big topic was the final installment in our trilogy of updates on tensions surrounding UTMB. The letter sent by Kilian Jornet and Zach Miller to fellow pros added fuel to a fire that started at the grassroots level, finally leading to a response from UTMB. We provide some context that will be fascinating whether you're…
Jan 23, 2024 190. Optimizing Testosterone Levels, Lower Mileage Training, Breathing and Stress, and US Cross Country!
We chugged some chocolate whole milk to fuel this amazing episode! The main training topic was on why testosterone levels are relevant for all endurance athletes. While individuals have different genetic set-points for testosterone, studies on men and women show that training and fueling interventions can change baseline levels. Those changes can be positive, leading to more energy and better performance... or…
Jan 16, 2024 189. UTMB Boycott News, Zone 1 v. Zone 2, Epigenetics of Endurance, Blood Values, and UROY Rankings!
We had fire (and iron) flowing through our veins for this awesome episode! There is a big development in the UTMB controversy: reports that legends Kilian Jornet and Zach Miller sent a letter to some of the best athletes in the world considering a boycott of this year's races. We talk about what we think it means through the lens of negotiation theory. This shift in leverage could be a turning point in the UTMB…
Jan 9, 2024 188. Tempo Runs Explained, Men vs. Women Mileage, Answering Listener Questions, and Debating AI in Medicine!
We ate the world's largest lunches to get ready for this awesome episode! The main training discussion was on tempo running. What even is a tempo? Coaches and physiologists all disagree, leaving athletes in an uncertain spot. We cut through the noise with the help of a 2019 study looking at what training elements most strongly correlate with long-term growth. We also answered some amazing listener questions! Should…
Jan 2, 2024 187. New Protein Science Breakthrough, 2024 Predictions, Continuous Biomarker Monitoring, and Sleep Deception!
We are coming in hot with some big 2024 energy! The main topic was a deeper science corner breakdown of the new study that challenges conventional wisdom on protein consumption. This research could change how you think about daily fueling, with potential benefits for adaptation and recovery. We geek out on the methodology, featuring an isotope-tagged cow, researchers screaming at participants as they weightlift to…
Dec 26, 2023 186. The Best Holiday Episode! Secrets, Science, and Stories!
Welcome to a very special holiday episode! We started with our thoughts on a new study on protein intake that challenges everything we previously thought about protein metabolism. It's one of our favorite studies of all time, and it's destined to reshape the field of nutrition science! But the bulk of the episode was reading from "secrets" sent in by listeners. Some were on athletics and running; many others were…
Dec 19, 2023 185. Strength Work and Running Economy, Extreme Training, AI and Coaching, and 2023 Celebration!
We brought some big-time celebration vibes for this holiday episode! The main training topic was on the body of literature connecting strength work to running economy improvements. Wherever you look, there seem to be agreements mixed with contradictions, and we sprinkle some spicy controversy flakes on top of it all. Our take? Endurance athletes should probably be doing some strength work, especially with age, and…
Dec 12, 2023 184. Omega 3 Supplements, Taylor Swift's Training, Strava Messages, and Taper Design!
We loaded up on some fish candy to bring you an awesome episode! The first study of the day blew our minds, showing that just a few weeks of high-dose Omega 3 supplementation reduced some markers of heart stress after steep downhill running. We used to think that Omega 3 pills were boring, and now we have 4 jars in the pantry. Talk about some sexy science! We also talked about Taylor Swift's training plan,…
Dec 5, 2023 183. McDowell 50 Miler Lessons, Marathon Training Tips, New Shoe Previews and Pre-Race Meals!
It's one of our all-time favorite episodes after a whirlwind week! The main topic was David's race at the McDowell Mountain 50 Miler, which we use to talk about a ton of different lessons for training and racing. We're talking pre-race meals, pacing, dealing with cramps, what comes after "failure," fueling and hydration, pacing, and supershoes for trails. Plus lots of training thoughts! Outside of running, we touch…
Nov 28, 2023 182. Wild Science on Post-Exercise Ketones, New Running Tech, Bone Density, and Protein Sources!
We turned the hype meters to 11 for this awesome episode! The main training topic was on the wild, uncertain science of post-exercise ketone supplementation. We take you into the cutting-edge of this emerging field of research, like a Magic Schoolbus for the scientific method. Ketone bodies are naturally produced after exercise, an evolutionary mechanism honed over millions of years. Now, through a relatively new…
Nov 21, 2023 181. Fueling and Next-Day Performance, Running Cadence, Sodium Bicarbonate Supplementation, and NCAA XC Recap!
We brought some big-time gratitude to this supersized Thanksgiving episode! The main topic was a new study looking at how fueling during training impacts next-day performance and protein degradation. We are seeing a new world order in eating and training! We also present some contrasting perspectives from prominent coaches, trying to discern between data and anecdotes, highlighting where there is nuance. The future…
Nov 14, 2023 180. Strength Work and Muscle Fibers, UTMB Controversy Updates, Creatine, and Speed in Ultras!
We were extra carb-loaded for this awesome episode! The main training topic was on a new study looking at how strength work changes muscle fiber properties over time. Strength training seemed to reverse the aging clock! We dig into the nuances of what it means and how to apply the findings for endurance athletes of all ages. Invest in a big kettlebell now. The juiciest topic was the upheaval in trail running after…
Nov 7, 2023 179. The Carbohydrate Revolution, Deep Thoughts on Coaching and Leadership, and Pacing Like Beautiful Idiots!
Our brain juices were really flowing on this great episode! The main story came from the pro peloton in cycling, where athletes are pushing the limits of carbohydrate consumption during hard races. In general, teams closely monitor fueling to get athletes to 100-120 grams of carbs per hour (400-480 calories), and there are hints that some are pushing the limits even farther. What can we learn? Our theory: "food…
Oct 31, 2023 178. UTMB's Big Blunder and What's Next For Trail Running, Intensity Distribution Science, and Big's Backyard!
We put on some dinosaur onesies (our business formal) for this awesome Halloween episode! The big discussion was on UTMB's controversial announcement of a new race in Whistler, Canada, on the same weekend as the now-discontinued, grassroots race called Whistler Alpine Meadows. UTMB rode the sport's wave of exponential growth, gobbling up races to incorporate into their World Series. When Whistler Alpine Meadows was…
Oct 24, 2023 177. How to Use Caffeine, Blue Sky Marathon Lessons, Shoe Wear Science, and Pre-Run Fueling!
We brought some Big Party Energy to this great episode! The main discussion revolved around different ways we put research into practice. This weekend, David had one of his best races ever at the Blue Sky Marathon, and we adventure to the coolest edges of the science to tell you what we are trying! That included a deep dive into caffeine's role as a performance enhancer, particularly for fatigue resistance.…
Oct 17, 2023 176. Hemoglobin and VO2 Max, Zone 1 Training, Your Watch's Metrics, and Prototype Shoes!
We ate a truly stunning amount of chicken and milkshakes to fuel this great episode! The main training topic was on a new review article connecting hemoglobin levels and VO2 max. Across nearly 400 studies, these variables have a strong statistical correlation. Blood volume could be primary a driver of performance, and we break down some simple ways to optimize your levels. We also celebrated Megan's return to…
Oct 10, 2023 175. Running Controversies, Chicago Marathon Stories, and Heart Rate Changes!
We brought some A+ brain energy and some C+ heart efficiency to this awesome episode! The main topics involved the extremely eventful weeks in the running world. On the joyous side, the Chicago Marathon was a race for the history books, with a new world record and blazing fast times from US runners. We celebrate the incredible Molly Seidel, plus talk about body image, fueling, rest days, training volume, and more.…
Oct 3, 2023 174. Wild Heart Rate Data, New Coaching Theories, and 8 Shoe Reviews!
You want the best podcast vibes? Because that's what you get on this episode, with some 4 AM recording energy. Why were we recording at 4 AM? For the love of the game! The main training topic was answering a listener question about what excites us most right now in coaching and theory. We delve into some of the scientific history of VO2 max via a new study, whether you should do shorter races, how to think about…
Sep 26, 2023 173. Grindstone 100k Lessons, Jim Walmsley's Training, and Marathon World Record!
The vibes were STRONG in this episode, even though the ankles were WEAK. It started off with a fun recap of the Grindstone 100k. What happens when an entire season is built around a goal, but it all ends in some delicious failure? Setbacks can be good for the soul, in moderation. In that way, they're kinda like bacon. Even more joyous than that was a full breakdown of Jim Walmsley's UTMB training, distilling some…
Sep 19, 2023 172. Jim Walmsley Interview! Training at the Edge and Betting on Yourself
This episode is one of the coolest moments of our lives: interviewing Jim Walmsley! We met Jim way back in 2016, and since then, we have been two of his biggest fans. Reconnecting more than 7 years later after his course record triumph at UTMB was such a joy. Jim opened up about everything around UTMB, from his specific training approach to the emotional side of getting vulnerable, "failure," and finally achieving…
Sep 12, 2023 171. High Energy Training, Health and Longevity in Ultras, and Heart Rate Changes!
We brought joy and so many spike proteins to this episode! The main training topic was on post-UTMB reflections about lower volume, higher energy training from the incredible Leah Yingling. You don't need to hammer your body to have success! We discuss why endurance training should uplift feeling good as a proxy for adaptation over time, starting at the cellular level and going all the way up to brain function.…
Sep 5, 2023 170. History at UTMB! Courtney Dauwalter, Jim Walmsley, and a Year of Legends! Live from Chamonix!
This very special episode is coming to you from Chamonix, right after the finish of the UTMB races! We were all around the courses, screaming until our voices gave out, gathering up all the inspiration from the incredible athletes. Our goal is to transport you to France with us for the most historic year ever! For the optimal listening experience, consume this podcast with a warm baguette. The main stories were…
Aug 29, 2023 169. Live from Chamonix! UTMB Races, Facing Adversity, and More from Trail Running's Super Bowl!
We traveled halfway around the world to bring you this very special episode from Chamonix, France, the site of the UTMB races later this week! Our sleep is low, but our spirits are high. The main topic was on initial reflections on European racing and UTMB later this week. Our biggest prediction is that North American runners are going to have some major success over here in the coming decade, and we explain why.…
Aug 22, 2023 168. Leadville 100 Magic, UTMB Preview, and Lower Volume Training!
We had a blast on this episode talking about some of our favorite topics! The main discussion was on takeaways from a magical Leadville 100 Miler. Jacquie Mannhard's breakthrough win came from shockingly low training volume (often under 45 miles per week) and we break down some lessons from her journey. At the finish, she popped a champagne bottle like it was her destiny! New life goal: train hard to pop them…
Aug 15, 2023 167. Fueling Breakthroughs, Mental Health and Performance, and Stomach Training!
This episode was a total joy talking about food, brains, and training! The main discussion was on a term sent in by a listener: "food doping." Endurance sports are being revolutionized by a focus on high fueling levels during activity. Some cyclists consume up to 600 calories per hour in hard races! In the process, performances and fatigue resistance are accelerating at rates that haven't been seen since previous…
Aug 8, 2023 166. UTMB Training, Olympic Trials Thoughts, and Love with No Notes!
We brought full hearts and clear nasal passages to this awesome episode! The main training topic was on the gargantuan Strava files of athletes preparing for the UTMB races. We zoom out to talk about multi-year growth, a study on speed and ultra performance, and the balance between long-term health and short-term performance. Health and ultra performance can go together like ketchup and everything! We also talked…
Aug 1, 2023 165. The Next Frontier of Hydration, Strength and Mitochondria, and Sweat Tests!
The theme of this episode: we are all powerful dump trucks! The main training discussion was on a new study looking at how strength work may help (or hurt) mitochondria adaptations. This study had wildly unexpected results, just like we like them! We also talked about our experience with sweat testing and some of the research on hyperhydration. We expect the science of hydration (personalized based on genetics) to…
Jul 25, 2023 164. The Science of Stress, AI and Athletics, and "Loving" Running!
We came into this episode with so much excitement to talk about some of our favorite topics! This week's main discussion was on a new study examining the cellular-level effects of chronic stress. We zoom out from the biology of stress to talk about what it may mean for training. If you play your cards right, maybe rest days will make you live forever! We also had a joyous time talking about the future of artificial…
Jul 18, 2023 163. Courtney's Legendary Hardrock 100, Fueling Before Events, and Pre-Cooling!
We brought hearts full of love and legs full of toxic waste to this episode! Our main discussion was a big breakdown of science-driven lessons that we try to put into practice with racing. Megan is BACK, winning and crashing the overall podium at a tough mountain 25k! We talk about the science of pre-race carb intake, and how we screwed it up. Pro tip: make sure your pasta is not made of beans. Other topics:…
Jul 11, 2023 162. US Track Championships, Tour de France Science, and Speed Development!
This episode was one of our favorites ever! The main discussion was on stories from the US Track Championships, and lessons that can apply to all athletes. Even if you don't follow track, we think you'll come away from this discussion ready to shoot the scariest shots. Believe! We also talked about some of the science of the Tour de France, where training and fueling theories are put to the test at the limits of…
Jul 4, 2023 161. The Future of Endurance Training, Western States Follow-Ups, and Thoughts on Supershoes!
We put on our party super-shoes on for this joyful episode! The main discussion was on a new study on the evolution of world-class endurance training. We dig into researcher predictions before providing a bunch of predictions of our own. How will new tools and wearables change the game? What about artificial intelligence? Can AI do what we do as coaches? It probably can. As soon as AI learns to give affirmations of…
Jun 27, 2023 160. Courtney Dauwalter Makes History, Western States 100 Stories, and Why Ultras May Never Be The Same!
WOW, we just witnessed a Western States 100 that may change how ultras are run forever! We recorded this episode right after spending all day and night coaching and cheering at the race, so our voices are wavering, but our excitement is UNSTOPPABLE. We couldn't wait to tell you everything about the event, focusing on stories and lessons that will be helpful even if you don't race ultras. The big story was Courtney…
Jun 21, 2023 159. Western States 100 Thoughts, New Study on Low Energy Availability, and Broken Arrow Skyraces!
We had a party on this episode with so many fun topics! Training discussions were mixed in throughout, like chocolate chips in a BIG cookie. That included how to mix intensity-controlled intervals with harder VO2 work, uphill running form (lean forward!), the importance of threshold and critical speed in all events, and what happens when your private parts go lactic. Things got a bit wild! But our favorite segments…
Jun 13, 2023 158. World Championships Analysis, How To Train For Shorter Distances, and Improving Climbing!
We brought a heaping helping of excitement to this episode to celebrate the most wonderful time of the running year! The main discussion was on the 2023 World Championships for trail and ultra-running. We break down the storylines, including an analysis of race tactics and training for WORLD CHAMPION Grayson Murphy. The courses were absolutely wild, and there are lessons for all athletes. Some of those lessons are…
Jun 6, 2023 157. How We Think About Energy Intake, Science on Coaching, and DREAMING BIG!
This episode was the most fun ever, perfect timing for the 3-YEAR PODCAST ANNIVERSARY! The main training topic was on what it means to dream big, and why it matters for physiology as much as it does for the brain. Our exploration of the dream-big topic navigated through our own journeys (including our plans with the podcast), the science of coaching, and how small nudges can fundamentally change our long-term…
May 30, 2023 156. Strength Work Tips, New Golden Ticket Races, and Brain Circuits and Habits!
We filled our wine glasses with protein powder for our favorite day of the week: PODCAST TUESDAY! The main training topic was on how athletes can think about strength work. It's an area where our coaching approach has evolved over time based on how we have seen the research interact with real-world performance! Should you use lighter weight or heavier weight? One set or multiple sets? Should you be grunting like…
May 23, 2023 155. Hormones and Athletics, Ultra Legs Strength, and Improving Technical Running!
We woke up before sunrise like it was Christmas morning for our favorite day of the week: PODCAST TUESDAY! The main training topic was on simple tips to improve technical running, and how the principles of thinking about form on difficult terrain can also improve health and performance on roads. After this episode, you'll believe in the ultimate power of THE CHOP. We also talked about a wonderful new study (led by…
May 16, 2023 154. Spicy Hot Takes, Long-Term Training Studies, and Protein Powders!
It's getting hot in here, so we took off most of our clothes for PODCAST TUESDAY! The main training topic was on a new review study looking at all of the research on long-term training approaches. What works? What doesn't? On a scale of 0 to infinity, how much ice cream should you be eating? We have 3 takeaways for all levels of athletes about training volume, deemphasizing VO2 max, and cross training. Ice cream is…
May 9, 2023 153. Grayson Murphy Interview! World Champion Talks Happiness and Athletics!
We are so excited for this episode where we got to party with one of our favorite people: Grayson Murphy. She was fresh off a double national championship, winning the U.S. Uphill Champs on one day, followed by the U.S. Mountain Champs the next day, both in dominant fashion. In a few short years, she has established herself as one of the best trail runners in world history. How did she do it? Grayson describes a…
May 2, 2023 152. Canyons 100k Lessons, 5 Rules for Fueling During Runs, and Lower Volume Training!
We did a happy dance for the most wonderful day of the week: Podcast Tuesday! The main discussion was on fun takeaways from racing the Canyons 100k. David stepped up into the unknown and was 5th place! But what made the day really special was hitting a low point when it seemed impossible, and finding out that there was more to give. Our suggestion is to try something really big and really scary, whether it's in…
Apr 25, 2023 151. Blood Volume Science, Emotions and Performance, and Double Doctor Celebration!
We put our party hats on for the ultimate celebration: Podcast Tuesday! The main training topic was on lactate shuttles in the body, and the connection between lactate and fatigue at all intensity levels. It's so fascinating how this molecule connects what we all feel during training, from a professional athlete to someone who is going on their first hike! But the main discussion was on Megan's PhD defense and her…
Apr 18, 2023 150. How To Improve Fueling, Boston Marathon Hot Takes, and Longevity and Running Science!
We turned our happiness meters to 100 for our favorite day: Podcast Tuesday! The main training topic was on the science of gut training. The stomach needs to be trained in a methodical way just like the aerobic system, but people rarely talk about how much this part of training theory plays a role in endurance. We discuss the mechanisms, studies, and considerations, ending with 4 tips to improve your performance…
Apr 11, 2023 149. The Art and Science of Strides, High Carbohydrate Intake Principles, and Hormonal Tracking!
The most exciting time of our week is here: podcast Tuesday! The main training topic was on the trend of increasing carbohydrate intake during activity, sometimes to extreme levels around 120 grams per hour (480 calories!). We review some of the science of how glycogen levels relate to fatigue processes, along with GI considerations and our own personal experiences. Is it the next frontier of fueling, or a passing…
Apr 4, 2023 148. Zone 2 Training Explained, The Importance of Iron, and Overcoming Fatigue!
The most fun time of our week is here: podcast Tuesday! The main training topic was on Zone 2, focusing on what it is and how to find it for yourself. If you're anything like us, understanding the metabolic and aerobic physiology will explain so much about training theory, and you'll get way faster in the process. Zone 2 is like Hansel, it's so hot right now. We also talked about some nuances of iron intake, and…
Mar 28, 2023 147. The Science of Overload Training, High-Carb Fueling, and New Caffeine Study!
We brought a jubilant energy to this episode, countering a lack of sleep with a surplus of caffeinated gels! The main training topic was on overload training blocks, which consist consist of volume and/or intensity increases that last anywhere from a couple days to multiple weeks. We review some fascinating studies indicating that overloads may spur breakthroughs, but can also lead to disaster. How do you thread…
Mar 21, 2023 146. Barkley Marathons, 4 Training Principles for Peak Performance, and Shoe Reviews!
This episode was full of Spring joy! The main training topic was on 4 key principles as athletes transition from winter training, which apply anytime an athlete is pursuing peak performance. The primary physiological discussions: how increased climbing affects adaptation and fatigue, heat acclimation and fitness benefits, sustainable strength work, and dialing into effort instead of metrics. Lots of fun studies in…
Mar 14, 2023 145. Joe Gray Interview! G.O.A.T. Mountain Runner on his Life and Journey!
It was such a joy to talk to one of our heroes, Joe Gray! Over his legendary career, Joe has won 22 US National Championships across mountain running, trail running, and cross country. Plus 9 WORLD CHAMPIONSHIPS! He is one of the best mountain runners of all time, with a legacy of sustained dominance that might never be matched. We have gotten to know Joe over the years at races, and he always takes his time to…
Mar 7, 2023 144. Threshold Training Explained, New Studies on Supershoes, and HILL BEASTS!
This episode got down and dirty with the most fun topics! The main training topic was on a new narrative review study describing the evolution of training theory, and why different approaches have converged on the benefits of lower-intensity training with relatively high doses of moderate threshold running, plus VO2-style speed in small doses. Figure 3 from that study is our love language, and we can't wait to…
Feb 28, 2023 143. Lauren Fleshman Interview! Best-Selling Author, Great Athlete/Coach, Best Human!
We had SO MUCH FUN talking to Lauren Fleshman! Her book "Good For A Girl" just debuted as a New York Times Bestseller, and we think it's one of the best books ever written. The book is part-memoir, part-manifesto, fearlessly confronting cultural problems in running and beyond, while also being a beautiful and funny reflection on her life journey. In this interview, we talked about how we can change the…
Feb 21, 2023 142. Double Threshold Workouts, Black Canyon 100k Recap, and Blood Tests!
This week's episode is jam-packed with happiness and fun! The main training topic was on 2 workouts that could have outsized benefits for lactate clearance and performance at every distance. The first workout is SO HOT right now: double thresholds, popularized by Norwegian training systems. The second is not quite as hot, but no less fun: post-interval moderate running. These sessions are on the cutting-edge…
Feb 14, 2023 141. Why Athletes Are Running So Fast, Eating Before Running, and 10 Questions on Relationships and Love!
This week's VERY SPECIAL episode was a pure celebration! We didn't want to stop recording, so there are a few more minutes of fun. The main training topic was an exploration of why athletes are getting faster at every distance. Our theories involve converging training approaches, feedback processes from shoe technology, and an emphasis on adequate fueling. What does the future hold? It's incredibly…
Feb 7, 2023 140. Kara Goucher Interview! Olympian and Life Boss on Vulnerability and Strength!
We had such a life-affirming interview with one of our all-time heroes, Kara Goucher! Kara became famous as one of the best runners in the world, winning 3 national championships in college, a silver medal in the 10k at the World Championships, and making 2 Olympic teams. But the running accolades are just the start of her journey. Kara embraces the whole community, persevering through her own adversity to uplift…
Jan 31, 2023 139. Using Heart Rate Data, Improving Hemoglobin Mass, and SHOE NEWS!
This week's episode was such a fun romp! The main training topic involved the often-overlooked variable of hemoglobin mass, and how optimizing hemoglobin levels for your individual genetics could help you bring out your inner aerobic monster. Important considerations: training intensity/stress, nutrition, iron intake, and oxygen stress like altitude... plus some wild new science on how year-round heat exposure…
Jan 24, 2023 138. How To Set Heart Rate Zones, Eating Before and After Runs, and CARB LOVE!
This week’s episode was a total joy ride! The main training topic involved how underperformance is linked with reduced adaptation rates, with possible connections to endocrine system responses. That has major implications for how we approach training and life stress, plus eating before and after runs! We also talked about how to approximate heart rate zones with a small amount of data. You’ll never have to guess…

Suggest a topic or guest

We don't know whether Some Work, All Play is taking guest or topic ideas. Ideas go to the show directly, not through The Circuit List.

Show website ↗

Is this your show?

Claiming is free. Hosts can fix anything here, add or change links, and pick a start-here episode.

Claim this page

Share your links page

All our links in one place: how to listen, support the show, merch and socials.

https://thecircuitlist.com/brand/some-work-all-play/links

Send an update → · Print a free QR sign →

Your listing, features, booking link, calendar links and QR signs are free, always. Nobody pays for rankings or visibility here. Separately, we offer optional design and print services →

Page updated November 13, 2026.

Some Work, All Play

About Some Work, All Play

Episodes

336. Marathon Fueling and Training, The Best Training Shoe of All Time, and New Heat Science!

335. Jess McClain Sprints to HISTORY at the NYC Marathon! Reactions and Training Theory from A Wild Weekend

334. Running Form and Fatigue Resistance, Bombshell Doping News, Lactate Gel Experimenting, and How Sweat Rate Changes Over Time!

333. Ways That We’ve Been Wrong, The Weirdness of Eccentric Muscle Contraction Adaptation, and The Reproducibility Crisis!

332. The Ultimate Carb Study, Chicago Marathon Hot Takes, The Shoe of Destiny, and Elliptical Training!

More podcasts and shows