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!
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The Mountain Stage Podcast is the complete recording of the entire live show. It features songs that were cut from the radio broadcast, and it is the only place you can hear the full finale song. New episodes become available about 10 days after the premiere broadcast date. We have Spring and Fall seasons of new broadcasts, so if you heard a recent show but don’t see it at the top of the feed, just scroll back a few weeks or use the search function to find a specific artist.
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1,055 - The War & Treaty, Johnnyswim, Olivia Ellen Lloyd
1:45:50
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1:45:50This episode was recorded on April 13th, 2025 at the Culture Center Theater in Charleston, WV. The lineup includes The War & Treaty, Johnnyswim, and Olivia Ellen Lloyd. https://bit.ly/4jTLFkuBy West Virginia Public Broadcasting
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263. "No Secrets" Q+A on Western States 100 Strategy, Climbing Faster, Passive Heat v. More Training, Weight Vest Use, Life Meaning, and More!
1:48:38
1:48:38
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1:48:38Our 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 …
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262. Western States Pressure, Passive Heat and Hemoglobin, Using Downhills to Build Strength, New OTQ Standards, and Fueling To Take A Hit!
1:41:40
1:41:40
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1:41:40This 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…
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1,058 - Dan Tyminski, Darrell Scott, I Draw Slow, Kieran Kane & Rayna Gellert, and Jacob Jolliff Band
2:35:08
2:35:08
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2:35:08This episode was recorded on May 18th, 2025 at Culture Center Theater in Charleston, WV. The lineup includes Dan Tyminski, Darrell Scott, I Draw Slow, Kieran Kane & Rayna Gellert, and Jacob Jolliff Band. bit.ly/3HLCyoCBy West Virginia Public Broadcasting
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261. Kilian's Western States Training Video, Jim Walmsley Isn't Racing (!), Weird Broccoli Sprouts Science, and A New Bicarb Gel!
1:41:19
1:41:19
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1:41:19We 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…
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1,057 - Medium Build, Susan Werner, Maya de Vitry, The Arcadian Wild, and Them Coulee Boys
2:19:57
2:19:57
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2:19:57This episode was recorded on May 11th, 2025 at the Culture Center Theater in Charleston, WV. The lineup includes Medium Build, Susan Werner, Maya de Vitry, The Arcadian Wild, and Them Coulee Boys. https://bit.ly/4jTLFkuBy West Virginia Public Broadcasting
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1,056 - Eric Bibb, Moira Smiley & The Rhizome Quartet, Twisted Pine, The McCrary Sisters, and Yasmin Williams
2:33:58
2:33:58
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2:33:58This episode was recorded on May 4th, 2025 at Canady Creative Arts Center in Morgantown, WV. The lineup includes Eric Bibb, Moira Smiley & The Rhizome Quartet, Twisted Pine, The McCrary Sisters, and Yasmin Williams. https://bit.ly/3Fsk1NqBy West Virginia Public Broadcasting
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260. Why High Carb Fueling May Improve Body Composition, Controversial News, Weight Vest Warm-Ups, and Workout Intensity!
1:47:03
1:47:03
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1:47:03This 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 evolutiona…
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259. High Carb on a Budget, Western States Uncertainty, How Ketones Might Enhance Recovery, Uphill Treadmill Guidelines, and "Depletion" Runs!
1:46:51
1:46:51
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1:46:51We 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 unc…
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258. Quad Rock 50 Mile Record and the Western States Moonshot! High Carb (150 g/hr), Big Hydration (1 L/hr), and Heat Breakthrough
1:43:34
1:43:34
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1:43:34Endurance 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 train…
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1,054 - Al Stewart, Livingston Taylor, Sweet Honey In The Rock, The Nighthawks, and Cristina Vane
2:29:27
2:29:27
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2:29:27This episode was recorded on April 6th, 2025 at Hylton Performing Arts Center in Manassas, VA. The lineup includes Al Stewart, Livingston Taylor, Sweet Honey In The Rock, The Nighthawks, and Cristina Vane. https://bit.ly/4lWtFIyBy West Virginia Public Broadcasting
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257. "No Secrets" Q+A on Extreme Carb Totals (200 g/hr!), Minimum Dose Heat Training, Sodium Intake, Speed for Ultras, and Hydration Sensors!
1:44:53
1:44:53
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1:44:53Our 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 Ironma…
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256. High Carb Domination, Steep Races and Vert, Heat Suit Guidelines, Increasing Stride Power, and Kilian’s Western States Prep!
1:33:47
1:33:47
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1:33:47We 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…
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1,053 - Loudon Wainwright III, Janiva Magness, John Ellison & Joe Beard, Dan Navarro, and Ali McGuirk
2:22:04
2:22:04
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2:22:04This episode was recorded on March 21st, 2025 at Kodak Hall in Rochester, NY. The lineup includes Loudon Wainwright III, Janiva Magness, John Ellison & Joe Beard, Dan Navarro, and Ali McGuirk. https://bit.ly/4jxGpUBBy West Virginia Public Broadcasting
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1,052 - MC Taylor Goldsmith Show, Kat Edmonson, Ken Pomeroy, Jonny Fritz, and Scott Mulvahill
2:12:07
2:12:07
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2:12:07This episode was recorded on March 9, 2025 at the Culture Center Theater in Charleston, WV. The lineup includes The MC Taylor Goldsmith Show (featuring Taylor Goldsmith of Dawes and MC Taylor of Hiss Golden Messenger), Kat Edmonson, Ken Pomeroy, Jonny Fritz, and Scott Mulvahill. https://bit.ly/4iftS6O…
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255. The Shocking Shoe Study That Changes Everything, Boston Marathon Reactions, Creatine for Endurance, and Resting Heart Rate!
1:43:46
1:43:46
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1:43:46Our 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 d…
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1,051- Larkin Poe, Victoria Canal, Raye Zaragoza, Ron Pope, and Christian Lopez
2:19:19
2:19:19
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2:19:19This episode was recorded on February 16th, 2025 at the Canady Creative Arts Centerat West Virginia University in Morgantown, WV. The lineup includes Larkin Poe, Victoria Canal, Raye Zaragoza, Ron Pope, and Christian Lopez. https://bit.ly/3RWmKBeBy West Virginia Public Broadcasting
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254. How Heat Training is Changing the Game, Protein Needs for Endurance, VO2 Max Numbers, Workout Success v. "Failure," and What Comes After Disaster!
1:40:10
1:40:10
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1:40:10We 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 …
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1,050- The Headhunters, Amanda Anne Platt & The Honeycutters, David Berkeley, Buffalo Rose, and Crys Matthews
2:14:14
2:14:14
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2:14:14This episode was recorded on February 2nd, 2025 at the Culture Center Theater in Charleston, WV. The lineup includes The Headhunters, Amanda Anne Platt & The Honeycutters, David Berkeley, Buffalo Rose, and Crys Matthews. https://bit.ly/42AWjHvBy West Virginia Public Broadcasting
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253. New Science on Protein Needs, Unbreakable 2, VO2 Max Estimates, Carb Loads, Torpedo Bats, and Cross Training Intensity!
1:38:45
1:38:45
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1:38:45We 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…
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1,049 - Oliver Wood, Stephen Wilson Jr., Dar Williams, TopHouse, and Cloud Cult
2:23:54
2:23:54
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2:23:54This episode was recorded on January 26th, 2025 at the Culture Center Theater in Charleston, WV. The lineup includes Oliver Wood, Stephen Wilson Jr., Dar Williams, TopHouse, and Cloud Cult. https://bit.ly/4hTzT8LBy West Virginia Public Broadcasting
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252. How Running May Impact The Brain, Plus Q+A on Body Image, Heat Suits, Sweat Testing, and Nose Breathing!
1:28:32
1:28:32
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1:28:32We 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…
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1,048 - Kip Moore, Joy Clark, Brad Tursi, Andrew Marlin Stringband, and Matt Mullins & The Bringdowns with guest host David Mayfield
2:22:08
2:22:08
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2:22:08This episode was recorded on December 8, 2024 at the Culture Center Theater in Charleston, WV. The lineup includes SKip Moore, Joy Clark, Brad Tursi, Andrew Marlin Stringband, and Matt Mullins & The Bringdowns with guest host David Mayfield. bit.ly/4iwypCoBy West Virginia Public Broadcasting
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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!
1:43:11
1:43:11
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1:43:11We 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…
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250. The Mystery of Fatigue Resistance, Race Week Feelings, Episode 250 Reflections, Outside Mag Revolt, and Fun Sponsorship News!
1:24:44
1:24:44
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1:24:44We 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 syste…
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1,047 - Stephen Kellogg, Jill Sobule, Mindy Smith, Caleb Caudle & The Sweet Critters, and The David Mayfield Parade
2:30:05
2:30:05
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2:30:05This episode was recorded on December 1st, 2024 at the Culture Center Theater in Charleston, WV. The lineup includes Stephen Kellogg, Jill Sobule, Mindy Smith, Caleb Caudle & The Sweet Critters, and The David Mayfield Parade, with guest host Conor Knighton. http://bit.ly/3FLIixDBy West Virginia Public Broadcasting
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249. Heavy Lifting and Fatigue Resistance, Carbs After Exercise, Cramp Prevention, Cadence, and Health in Training!
1:42:50
1:42:50
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1:42:50We 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 af…
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248. Zone 2 and Why It Matters, Heat Training Questions, Pre-Workout Carbs, and Trail Supershoe Follow-Up!
1:34:46
1:34:46
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1:34:46We 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 …
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247. High-Carb and Health, Trail Supershoe Study, Racing Frequency, Pros and Cons of Stretching, and Building Toughness!
1:40:18
1:40:18
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1:40:18We 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…
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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!
1:35:16
1:35:16
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1:35:16We 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 athlet…
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245. Why No Record is Safe, Strength Training Science, Plus Q+A on Electrolytes, Realism v. Optimism, Mental Toughness, and More!
1:39:45
1:39:45
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1:39:45Our 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 fo…
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244. Why Pressure is Good, The Strange Science of Downhills, Plus Q+A on Ketones, Strides, Weekly Mileage, Anxiety, Going All-In, and More!
1:37:39
1:37:39
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1:37:39We 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,…
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243. “No Secrets” Q+A on VO2 Max, Very Hard Workouts, Fueling Easy Days, Iron Levels, Confidence, Genetics, and More!
1:37:03
1:37:03
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1:37:03This 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 momen…
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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!
1:37:13
1:37:13
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1:37:13This 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…
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241. Trail Performance OF THE YEAR?! Plus Q+A on Training Volume, Heat Training, Recovery Days, Bicarb Dose, Fitness Apps, and More!
1:32:56
1:32:56
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1:32:56We 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 liv…
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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!
1:35:36
1:35:36
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1:35:36The 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…
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239. Q+A on Hydration, Ultra Pacing, Protein Intake, Daily Nutrition, Progressive Overload, 2025 Predictions, and More!
1:19:40
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1:19:40We 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 drif…
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238. Q+A on Speed Workouts, Zone 2, Running Cadence, GI Training, Western States 100 Goals, and More!
1:29:37
1:29:37
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1:29:37We 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…
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1,046 - Blitzen Trapper, Low Cut Connie, Town Mountain, and Humbird
2:18:31
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2:18:31This episode was recorded on November 10th, 2024 at the Culture Center Theater in Charleston, WV. The lineup includes Blitzen Trapper, Low Cut Connie, Town Mountain, and Humbird. https://bit.ly/4gv55LGBy West Virginia Public Broadcasting
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1,045 - Brother Elsey, Jenny Owen Youngs, Matt Pond PA, Caleb Klauder & Reeb Willms, and Jeremy Short
2:24:11
2:24:11
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2:24:11This episode was recorded on November 3rd, 2024 at the Culture Center Theater in Charleston, WV. The lineup includes Brother Elsey, Jenny Owen Youngs, Matt Pond PA, Caleb Klauder & Reeb Willms, and Jeremy Short. http://bit.ly/3Pl761nBy West Virginia Public Broadcasting
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237. The Wild Connection of Top Speed and Endurance, Plus "No Secrets" on Supplements, Mental Toughness, AI in Sport, and Cold Plunges!
1:39:11
1:39:11
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1:39:11We 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…
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236. "No Secrets" Q+A! Hill Strides, Cramps, Speed v. Volume, Year-Round Heat, and Lots More!
1:37:59
1:37:59
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1:37:59We 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…
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235. Rich Roll Takeaways, Protein and Adaptation, How Heart Rate Zones Vary, and Ketones in Cycling!
1:29:56
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1:29:56We 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…
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234. Ultra Records Getting Demolished, What it Means for The Future of Performance, Energy Availability Study at the Boston Marathon, and Shooting Big Shots!
1:07:58
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1:07:58We 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 worshi…
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233. Game-Changing Theories on Fatigue Resistance, Supertrainer Shoe Reviews, Plans for Athletic Breakthroughs, How Carbs are Reshaping Endurance, and NSAIDs in Ultras!
1:33:34
1:33:34
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1:33:34You 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 res…
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1,044 - Dave Alvin & Jimmie Dale Gilmore with the Guilty Ones, Will Hoge, Alex Cuba, MALINDA, and Sarah Siskind
2:24:25
2:24:25
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2:24:25This episode was recorded on October 27th, 2024 at the Culture Center Theater in Charleston, WV. The lineup includes Dave Alvin & Jimmie Dale Gilmore with the Guilty Ones, Will Hoge, Alex Cuba, MALINDA, and Sarah Siskind. https://bit.ly/3ZcDA3oBy West Virginia Public Broadcasting
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1,043 - JD Simo & Luther Dickinson, Paul Kelly, Kyle Tuttle Band, John Craigie, and Wayne Graham
2:31:57
2:31:57
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2:31:57This episode was recorded on October 20th, 2024 at Joan C. Edwards PAC in Huntington, WV. The lineup includes JD Simo & Luther Dickinson, Paul Kelly, Kyle Tuttle Band, John Craigie, and Wayne Graham. http://bit.ly/3AIaZcSBy West Virginia Public Broadcasting
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232. 10 Ways We Changed Training for Leadville and Javelina, Love Raging, Ultra Performance Study, Feel v. Heart Rate, and Motivation!
1:22:03
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1:22:03We 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 ho…
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1,042 - Kyshona, American Patchwork Quartet, The Brother Brothers, and Stephanie Lambring
2:17:43
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2:17:43This episode was recorded on October 6th, 2024 at Carnegie Hall in Lewisburg, WV. The lineup includes Kyshona, American Patchwork Quartet, The Brother Brothers, and Stephanie Lambring. https://bit.ly/4fjALTNBy West Virginia Public Broadcasting
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231. New "No Secrets" Q+A on Western States 100, Javelina, High-Carb Fueling, Heart Rate, Heat Training, Improving Speed, Shoes, and More!
2:02:03
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2:02:03We 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 ph…
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