308. Sub-2 Hour Marathon Fueling, The High Carb Plus Bicarb Era, Strides v. Plyometrics Study, Supershoe Evolution, and Iron Theories!

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 a single stimulus. WTF is going on?! There are major implications for how we think about training for all types of events. And this one was full of fun topics! Other topics: our curse removal, elliptical training, a follow-up on the ultimate carbs study from last week, the problem of reproducibility of adaptations in exercise science, and lots more. We love you all! Huzzah! -David and Megan Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap Buy Janji's amazing gear: janji.com/swap Get a deal on the best treadmill on the market from Wahoo: www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”) For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

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 more than we love that carb study. And there were tons of more fun topics! Other topics: our new shoe of destiny, the best caffeine gels, a big discussion of advanced training and health in the high-carb era, a pair of carb studies that help explain what we’re seeing in the real world, the low volume base training plan, the Ironman World Champs finish, elliptical training, Chip Kelly and adapting coaching approaches for athlete skills, AI solving math problems, the Taco Bell 50k, Rachael Rudel's breakout season, and lots more. We love you all! Huzzah! Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap Buy Janji's amazing gear: janji.com/swap Get a deal on the best treadmill on the market from Wahoo: www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”) For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

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 the performance revolution. Other topics: new standards for iron deficiency, Vinny Mauri’s wild training for the Chicago Marathon, our excitement for Emma Grace Hurley’s debut, the cycling World Championships, what we can learn from the evolution of cycling theory, and lots more. We had so much fun nerding out on this one. Thank you all for being here! -David and Megan Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/swap Get a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”) For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

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 awesome topics! Other topics: Megan’s deep thoughts on the uphill treadmill, the Toe Pro, bicarb pills, the new gear-shifting shoe from Adidas, a study on the brain-strength connection via “mental contraction training,” how hot water immersion and training interact, when to stop strength work before races, what Matt Carpenter would do in the modern era, whether big prize purses will cause more doping in trail running, carb needs before 5k races, fatigue resistance from life, bicarb lotions, and process v. results mindsets in racing. The big PSA from this episode: be careful with your search history. Also, feel free to use our example for a convenient excuse. It will make more sense soon. We love you all! Huzzah! -David and Megan Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/swap Get a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”) For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

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 major longevity improvements. There are a million confounders for both, but there may be similar mechanisms at play. Other topics: what happens when you throw gels on the floor, the best headphones, grunting as a performance enhancer, Run Rabbit Run’s $100,000 prize purse, active heat training, Keely Hodgkinson’s speedsuit, Sydney Sweeney’s ad, a Hyrox follow-up, David’s dumb take of the week, “one more rep” workouts, maladaptations from overtraining, a new study finding that cocoa may enhance fatigue resistance, and questions on start line etiquette, opening gels, breakups, running economy v. power, watch bands, tapers, and lots more. We love you all! HUZZAH! -David and Megan Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/swap Get a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”) For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap