Some Work, All Play
Five to ten topics, sometimes about running, with lots of love and enthusiasm and science. The hosts dig deep into training, races, studies, pop culture, and much more. Featuring Megan Roche, M.D. and David Roche.
Episodes
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”
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. Th
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
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 a
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
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 sponso
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.
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 th
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 al
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
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 an
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 theat
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, imp
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: fue
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 ne
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
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 bias
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, Meg
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 E
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
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
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 r
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 Davi
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 an
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 a
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 addres
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
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 ra
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 f
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 avail
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 perfo
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
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
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
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
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 fo
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 ti
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 thr
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 ta
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
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 mu
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 lo
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 on
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 w
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
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
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-worl
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
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 sto
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 f
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
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
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
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 en
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 l
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.
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
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
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 c
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 s
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
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
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 a
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
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.
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 ama
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 recent
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 an
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 wa
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 enduran
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 feelin
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
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 “
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 thi
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.
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
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, w
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
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.
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
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