Avsnitt
-
Join Coach Zoë Rom and Coach TJ David as they dive into the science and strategies behind optimizing endurance performance. In this episode, the hosts explore:
🎯 High-Carbohydrate Fueling for Endurance Athletes: Why carbs are crucial for muscle recovery, minimizing damage, and maximizing performance. Learn how to tailor fueling strategies to your unique needs and if you should push your carb ceiling. 📈 Overcoming Training Plateaus: Discover the psychological and physiological factors behind plateaus and how to turn them into opportunities for growth. 🏃♀️ Sports Nutrition Power Ranking: A comprehensive ranking of Zoë and TJ’s favorite nutrition products for runners, from gels to hydration mixes.Whether you’re a seasoned ultrarunner or just starting your endurance journey, this episode is packed with actionable tips and expert insights to elevate your training.
⛰️ Looking to take your running to the next level? Whether you're running your first trail race, mastering the marathon, or just seeking to love your running journey, visit Microcosm-Coaching.com to get matched with a coach today!
👉 Don’t forget to subscribe, leave a review, and share this episode with your running community!
-
Happy New Year! It’s the season of crash diets and bad advice, so we’re here to cut through the noise with evidence-based answers to your nutrition questions.
In this episode, we’re covering:
How to pick the best protein powder (and why Kylee has a lot of opinions). The secret to knowing if you’re eating enough without counting calories. Tips for finding the right gel without losing your mind. How to challenge bad diet advice when you hear it. Does compression therapy actually work, or is it a scam? How plant-based athletes can boost their ferritin levels. And more listener questions!Start your year off with smarter fueling and real talk—no BS, no quick fixes, just sustainable solutions that work.
-
Saknas det avsnitt?
-
Join Coaches Zoë and TJ as they dive into a reflective and forward-looking conversation about the nature of time, personal growth, and the lessons learned from a transformative year in ultrarunning. They explore key themes like training volume, recovery, and setting personal standards while navigating the challenges of coaching, community, and life’s curveballs.
Looking ahead to 2025, Zoë and TJ share their race goals and strategies for growth, highlighting the power of fearlessness and self-direction in both running and life. They also tackle the balancing act of preparing for major races while managing big life events, like weddings, and stress the importance of nailing the basics: consistency, volume, intensity, nutrition, and recovery.
This episode is packed with insights for endurance athletes looking to build long-term success while staying grounded and intentional. Whether you’re chasing your next race goal or seeking inspiration for life off the trails, this conversation is for you!
Chapters
00:00 The Nature of Time and Its Perception
02:40 Reflections on 2024: Highlights and Lowlights
05:49 Training Volume and Recovery Insights
07:17 Setting Standards and Unfinished Business
10:47 Personal Growth and Career Changes
13:33 Coaching Philosophy and Community Support
16:20 Goals for 2025: Upcoming Races and Strategies
23:12 Preparing for Challenges: Lessons Learned
26:02 Preparing for Major Races
28:52 Balancing Life Events and Training
30:11 The Importance of Fundamentals in Training
31:59 Consistency: The Key to Long-Term Success
36:07 Volume: Building Up Your Running Capacity
38:47 Intensity: Finding the Right Balance
43:00 Nutrition: Fueling Your Body for Performance
48:52 Recovery: The Unsung Hero of Training
-
In this episode, Zoe Rom and coach TJ David discuss various recovery methods for runners, including the effectiveness of compression boots, icing, and massage guns. She emphasizes the importance of understanding injury, mental health, and building a support network for recovery. The conversation also highlights the significance of nutrition and avoiding injury cycles to ensure a successful return to running. In this conversation, Zoe Rom discusses the multifaceted approach to injury recovery for athletes, emphasizing the importance of building a support system, understanding one's identity, and maintaining a positive mindset. She highlights the need for self-discipline and mindfulness practices during recovery, as well as the significance of rewiring the brain and nervous system to overcome past injuries. Practical advice for new runners and strategies for injury prevention are also explored, providing a comprehensive guide for athletes navigating the challenges of injury and recovery.Chapters00:00 Introduction and Ice Water Preferences06:01 Icing: A Debunked Recovery Method12:07 NSAIDs: Risks and Misconceptions18:13 Understanding Injury and Mental Health24:11 The Importance of Nutrition and Recovery29:54 Creating a Plan for Care and Support36:46 Identity and Self-Reflection During Injury45:35 Rewiring the Brain and Nervous System50:49 Practical Advice for New Runners57:16 Injury Prevention and Building Durability
-
Summary
In this episode, Zoe Rom and Coach TJ discuss the importance of recovery runs, the pros and cons of setting yearly mileage goals, and the significance of nutrition and periodization in training. They also answer questions from Reddit about training for ultra marathons and assess readiness for upcoming races, emphasizing the importance of consistency and long-term health in an athlete's training journey. In this conversation, Zoe Rom discusses the importance of proper nutrition and training strategies for athletes, particularly in ultramarathon running. She emphasizes the significance of carbohydrate intake, aerobic training, and the risks associated with restrictive diets. The discussion also covers scientific studies on carbohydrate periodization, the emotional appeal of diet trends, and practical applications of nutrition periodization to optimize performance and recovery.
Chapters
00:00 The Runner's Mindset and Recovery Runs
13:29 Q&A: Training Questions from Reddit
22:25 Assessing Readiness for Upcoming Races
27:33 Training Strategies and Preparation
33:29 The Risks of Carbohydrate Restriction for Athletes
39:17 Study Findings on Carbohydrate Periodization
45:57 Practical Applications of Nutrition Periodization
-
In this episode, Zoe and Coach TJ address listener questions covering a wide range of topics related to running and coaching. They discuss common misconceptions about coaching, the importance of balancing science with individual athlete needs, and the unique approach of Microcosm Coaching. The conversation also delves into common training mistakes, the mental and emotional aspects of long-term training, and the significance of having a long-term vision as an athlete. In this conversation, Zoe discusses the importance of understanding motivation and energy management in training, emphasizing the role of self-compassion and mental health in athletic performance. She addresses common issues like performance anxiety and the need for personalized training plans, while also highlighting the challenges of balancing training with life commitments. Zoe encourages athletes to create a long-term vision for their athletic identity, which can guide their actions and decisions in training and competition.
Chapters
00:00 Introduction to Listener Questions
06:07 Balancing Science and Individual Needs
12:13 The Unique Approach of Microcosm Coaching
18:09 Training and Adaptation Mistakes
24:09 Mental and Emotional Aspects of Running
31:14 The Power of Self-Compassion in Training
42:04 Personalization in Training Plans
48:22 Balancing Training with Life Commitments
-
In this conversation, Zoe and TJ discuss their recent experiences in racing, focusing on the importance of nutrition, strength training, and mental preparation for athletes. They explore various topics such as the effectiveness of toe yoga, the significance of glute bridges, and the unexpected challenges faced during a Spartan race. The discussion emphasizes the need for adaptability in racing and the establishment of performance standards to enhance athletic performance. In this conversation, TJdiscusses the intricacies of race preparation, goal recalibration, and the importance of mindset in athletic performance. They emphasize the need for athletes to understand their identity and commitment to their training, while also addressing the significance of recovery and nutrition both post-race and during the off-season. The dialogue highlights practical strategies for optimizing performance through disciplined training, positive self-talk, and community support.
Chapters
00:00 Post-Race Reflections and Caffeine Talk
06:50 Strength Training Essentials: Glute Bridges and More
20:05 Adapting to Change: Running an Unexpected 50K
33:18 Navigating Race Challenges
38:31 The Power of Positive Self-Talk
43:39 Embracing New Race Distances
53:07 Off-Season Nutrition Strategies
01:00:00 Optimizing Macronutrient Intake
-
Dropping an oldie but a goodie into the feed! Check out this episode about 11 things every runner should do to reach their potential.
-
In this conversation, Coaches TJ and Zoe discuss various topics related to athletic performance, coaching, and the impact of technology on training. The discussion begins with a light-hearted mention of cookies and transitions into a series of 'Hot or Not' questions, evaluating the effectiveness of YouTube physical therapists and Strava's AI metrics. The conversation also explores the importance of balancing different sports and activities in an athlete's training regimen, as well as the timelines for improvement in running performance. In this conversation, Zoe discusses the impact of genetics and age on running performance, emphasizing that while these factors play a role, they are not the sole determinants of success. Coach TJ and Zoe highlight the importance of consistent training, realistic expectations for pace improvement, and effective recovery strategies. The conversation also delves into the potential downsides of data overload from smartwatches, advocating for a more intuitive approach to training and performance assessment.
Chapters
00:00 The Power of Cookies and Coaching
07:56 Strava AI Metrics: Helpful or Hype?
17:20 Balancing Sports: Taking Breaks vs. Integrating Activities
26:12 Improvement Timelines: How Long to Get Faster?
33:00 Improving Pace: Realistic Expectations
42:35 The Importance of Consistency and Patience
-
Summary
In this conversation, Zoe discusses the importance of zooming out to analyze training patterns and the significance of periodizing strength training for runners. She emphasizes the need for athletes to maintain a training log to track their progress over time and to identify trends that can inform their training decisions. The conversation also highlights the integration of strength training into a runner's routine, focusing on how it can enhance performance and prevent injuries. In this conversation, Zoe discusses the critical balance between strength training and running for athletes. She emphasizes the importance of proper lifting techniques, scheduling strength workouts effectively, and the necessity of using appropriate footwear. Zoe outlines the phases of strength training tailored for runners, highlighting the need for periodization and the integration of strength training with running goals. She also stresses the value of working with a coach to optimize training outcomes and avoid common pitfalls.
Chapters
00:00 Introduction to Training Patterns
11:16 Zooming Out: Analyzing Training Data
25:34 The Importance of Strength Training
31:53 Balancing Strength and Running Training
37:43 Scheduling Strength Training for Runners
43:26 Phases of Strength Training for Runners
52:40 Integrating Strength Training with Running Goals
01:01:22 The Value of Coaching in Strength Training
-
In this conversation, Zoe discusses various topics related to running, coaching, and women's health. The discussion begins with light banter about coffee and transitions into a deeper conversation about the importance of gear, the challenges of running uphill, and the significance of understanding menopause in coaching. Zoe emphasizes the need for coaches to be educated about female hormone health and the lack of resources available. The conversation also touches on the benefits of winter running, strategies for long runs and recovery, and how to deal with feelings of imposter syndrome before races. Finally, Zoe highlights the importance of aerobic fitness over leg strength for uphill running, providing insights into effective training methods. In this conversation, Zoe discusses the importance of strength training for uphill running, emphasizing single-leg exercises over traditional squats. She also shares her favorite running gear, highlighting the significance of choosing the right shoes and vests for performance and comfort. The discussion then shifts to the challenges female athletes face during menopause, including hormonal changes that affect recovery and performance. Zoe stresses the importance of nutrition, recovery strategies, and open communication with coaches to navigate this phase effectively.
Chapters
00:00 Introduction and Coffee Talk
06:05 Menopause and Women's Health in Coaching
11:55 Long Runs and Recovery Strategies
17:51 Aerobic Fitness vs. Leg Strength for Uphill Running
29:19 Strength Training for Uphill Running
40:39 Navigating Menopause as an Athlete
-
Summary
In this conversation, Zoe and Coach TJ discuss various aspects of training for athletes, including the effectiveness of core exercises, the role of hiking in training, personal preferences for running hairstyles, the pros and cons of race expos, and the dynamics between elite and amateur runners during races. They also emphasize the importance of a long-term training plan, specifically a three-year approach, to build a solid foundation for athletic performance. In this conversation, Zoe discusses the importance of building a strong foundation in training, particularly for athletes transitioning from other sports. She emphasizes the need for a balanced approach that includes strength development, aerobic capacity, and recovery strategies. The conversation also covers the challenges athletes face when balancing training with physically demanding jobs, highlighting the significance of nutrition and recovery in achieving optimal performance.
Chapters
00:00 Introduction to Training and Fitness
02:50 Core Training: Crunches vs. Functional Exercises
05:55 Hiking as Training: Benefits and Limitations
09:02 Running with Hair Down: Personal Preferences
11:51 Race Expos: Hot or Not?
14:57 Navigating Elite and Amateur Interactions in Races
17:47 The Importance of a Three-Year Training Plan
28:10 Building a Strong Foundation in Training
34:27 Increasing Intensity and Specificity
39:11 Balancing Training with Physically Demanding Jobs
53:31 The Importance of Recovery and Nutrition
-
In this conversation, Zoe and Coach TJ discuss their recent vacation, the challenges of balancing training with leisure, and the importance of periodization in athletic training. They reflect on their experiences running in rural Portugal, the significance of leisure time, and the nuances of using data in training. The discussion also delves into different training methodologies, particularly block and mixed periodization, and how they apply to various athletes' needs. In this conversation, Zoe discusses the complexities of training for athletes, emphasizing the importance of balancing intensity and volume, understanding periodization, and the significance of nutrition tailored to individual needs. She highlights the role of TrainingPeaks in data-driven coaching while cautioning against over-reliance on metrics, advocating for a focus on how athletes feel during their training. The discussion also covers carbohydrate intake strategies and the importance of experimenting with nutrition to find what works best for each athlete.
Chapters
00:00 Halloween Candy and Running Vacations
03:32 Reflections on Vacationing and Training
10:09 Navigating Running on Vacation
19:15 Exploring Periodization in Training
30:34 Balancing Training Intensity and Volume
32:54 Understanding Periodization in Training
33:46 Choosing the Right Nutrition for Athletes
36:50 The Importance of Carbohydrate Ratios
40:34 Utilizing TrainingPeaks for Data-Driven Coaching
50:31 Understanding Training Stress Scores and Readiness
-
We're diving into the archives for this fun episode of the MicroCast! Coach Zoë Rom and Coach TJ David break down their favorite workouts, and why - and dive into the science behind why certain stimuli work to develop different energy systems for runners.
-
The Bad Ideas Draft! Hosted by coaches TJ David, Zoë Rom and special guest coach Sean Van Horn.
From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks. We can't into the worst we've seen in training, coaching and living athletic lives over the past decade.
Going snake style, our coaches go through five categories of "bad ideas" in the endurance space for over a decade. Then the team provides color commentary on each idea and at the ends votes for the coach with the best "bad ideas."
Five Categories: Nutrition, Training, Internet Takes, Gear and Wild Card! We touch on: Low Carb High Fat DietsHot Ham and Cheese SandwichesSkinnier is FasterMaking Your Own GelsThe Five Stages of Ultra Running InjuriesTime on FeetRunning 2-3 Days Per WeekThe Squirrel MethodRun StreaksIt's Supposed to Be HardNo Pain, No GainTraining Advice from InfluencersVibram Five FingersDesk Stationary BikeIts Pretty so it Must be GoodMinimalist ShoesFasted TrainingKetoGoing with the Flow of an unstructured Training Plan100 Mile Weeks
Microcosm-Coaching.com or [email protected]
-
In this conversation, Zoe and Coach TJ explore various aspects of running training, including the concept of the off season, the role of music while running, hydration strategies, family dynamics in race day support, and insights from Reddit questions. They delve into the science behind running surfaces and injury risk, discuss the importance of running cadence, and navigate the post-race transition season. The conversation concludes with advice on setting goals for the next season, emphasizing the importance of understanding one's motivations and maintaining a balanced approach to training.
00:00 What's an off-season?
07:20 Hot or Not: Music While Running
11:54H hydration Strategies: Bladders vs. Flasks
14:58 Should your family Crew you at an ultra?
17:13 How long do training adaptations take?
33:38 Do soft running surfaces actually reduce injury risk?
41:31 What's the "best" running cadence? How can you improve your running cadence?
50:00 Navigating Post-Race Transition Season
01:01:08 Setting Goals for the Next Season
-
In this episode, Zoe and Coach TJ discuss their experiences at the Run Rabbit Run 100, the importance of community in athletics, and delve into various topics including nutrition, the impact of fatigue on training, and the role of perfectionism in performance. They also explore the science behind the menstrual cycle and its implications for training, emphasizing the need for open conversations about athletes' experiences and the importance of evidence-based coaching.
00:00 Introduction and Plant-Based Living
02:48 Run Rabbit Run 100 Experience
05:54 The Importance of Community in Athletics
09:02 Hot or Not: Changing Clothes During an Ultra
11:51 UCAN's Effed Up Marketing
15:07 Live Streaming Races: A New Perspective
17:57 Understanding Fatigue: Productive vs. Unproductive
21:01 Perfectionism in Training and Performance
24:12 The Science of the Menstrual Cycle and Training
-
This week, we're sharing a special collaboration with our good buddy Jonathan Levitt at For the Long Run before we're back in your feeds with a brand new EP later this week. Coach Zoë breaks down her training and approach for Leadville, comedy, and so much more.
Give Jon a listen and a follow here:
For The Long Run
And follow him on Instagram here!
And be sure to check out Zoë's new podcast:
Your Diet Sucks
-
In this podcast episode, Coach TJ and Zoe discuss various topics related to training and recovery for athletes. They answer questions from listeners, talk about transitioning from training by heart rate to incorporating RPE-based training, and discuss the importance of setting goals and embracing periods without big goals. They also provide insights on recovery from races and how to listen to your body's signals. The episode emphasizes the importance of using a combination of tools, such as heart rate and RPE, to have a well-rounded understanding of your fitness and effort levels. In this part of the conversation, Zoe discusses the use of heart rate training as a complementary method to RPE (Rate of Perceived Exertion) training. She emphasizes the importance of using heart rate to understand how the body is responding to training and how it aligns with perceived effort. Zoe also talks about the significance of setting short and long-term goals and the struggle athletes face when they don't have a specific goal on the calendar. She encourages athletes to focus on their individual motivations and values, and to find joy in running without always working towards a specific goal. Finally, Zoe shares her criteria for selecting an A-race, which includes deeply wanting the goal, feeling a sense of fear or uncertainty, choosing a logical next step, being willing to change habits or beliefs, requiring help from others, and allowing the goal to align with the life the athlete wants to live.00:00 Introduction and Overview03:09 Transitioning from Heart Rate to RPE09:43 Race Recovery and Listening to Your Body11:33 Embracing a Season Without Big Goals14:45 Missed Days of Training and Shoe Replacement21:15 Using Heart Rate and RPE for Training31:07 Using Heart Rate Training33:38 Finding Joy in Running Without a Goal36:09 Focusing on Individual Motivations43:02 Goals Aren't the Only Way to Grow47:51 How Goals Transform Habits and Beliefs54:11 Requiring Help for A-Races
-
Coach Zoë breaks down her second-place finish at the Leadville 100.
- Visa fler
