The Endurance Balance

JW McKenna, Alicia Phillips, and Anne Sharkey
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Alone we can do so little; together we can do so much. Welcome to The Endurance Balance, where we focus on fitting the training into the chaos. Join coaches JW McKenna (Ultra/Science), Alicia Phillips (Strength/Community), and Anne Sharkey (Nutrition/Masters) for an unfiltered look at endurance training. We combine the science of 80/20 running and triathlon with honest conversations about real life. Each episode features open dialogue, expert insights, and answers to your specific training questions. Whether you're chasing a Boston Qualifier or your first 5K, we’ve got your back.

  1. 2D AGO

    Menopause and Performance: Training Through the Midlife Shift with Dr. Woods | Ep 12

    Welcome back to The Endurance Balance! In this episode, we’re talking about that moment when the training plan you’ve used for a decade suddenly stops working. You’re doing the work, but your recovery is lagging, your heart rate is spiking, and it feels like you’re fighting your own biology just to get out the door. We’re moving past just "surviving" the midlife shift and looking at the science of how to actually stay in the game. Coach JW, Coach Alicia, and Coach Anne sit down with Dr. Roseanne Woods to cut through the noise surrounding menopause and athletic performance. We break down why declining estrogen is a direct hit to your mitochondrial efficiency, why your Central Nervous System (CNS) needs a completely different recovery window than it did five years ago, and why "junk miles" are the fastest way to burn out. If you've felt like you’re losing your edge, this is how you pivot the plan and fix the chassis. In this episode: The Training Log: Real talk on navigating perimenopause fueling wins and hitting heavy lifting PRs amidst the daily chaos.The Science of "Harder": Why the same wattage or pace now feels like a maximal effort due to declining estrogen and mitochondrial shifts.The Recovery Gap: Understanding why your CNS is taxed and why forcing a "make-up" session is a recipe for injury.Hormone Replacement & Peptides: A deep dive into HRT, bioidenticals, and how these tools actually support an endurance lifestyle.Lifting for Longevity: Why heavy strength training is the non-negotiable anchor for your hormonal health and bone density.Takeaways: Respect the Pivot: You can't train through menopause the same way you trained in your 20s. Adjust the intensity and respect the biological shift.Audit Your Recovery: If your sleep is shot and your CNS is fried, a high-intensity interval session will do more harm than good.Prioritize Nutrient Density: Your metabolic needs have changed; your fueling strategy has to change with them to avoid insulin resistance.Advocate for Yourself: Use the right testing (like Dutch Testing) to get a clear picture of your hormones rather than guessing. Featured Guest: Dr. Roseanne Woods Dr. Woods is a leading expert in women’s health, focusing on helping female athletes navigate the complexities of menopause and hormonal health. Website: www.drrosannewoods.comElevate Her Wellness Series: Check out Dr. Woods’ comprehensive program for women looking to optimize their health and performance here: Elevate Her WellnessConnect on Instagram: @dr.rosannewoods Connect with Us: If you have questions about your own training, drop us a DM!Follow us on Instagram: ⁠⁠@theendurancebalance⁠⁠⁠ Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters: (00:00) Introduction to Endurance Balance and Training Logs (02:52) Post-Race Recovery and Training Adjustments (08:59) Dr. Roseanne Woods: Background and Research (12:03) Understanding Menopause and Its Impact on Training (14:53) Hormonal Changes and Their Effects on Performance (17:54) Hormone Replacement Therapy Explained (22:11) Understanding Hormone Replacement Therapy (HRT (28:01) The Role of Strength Training in Hormonal Health (32:13) Shifting Perspectives on Aging and Performance (39:15) The Limitations of Hormonal Blood Testing (47:33) The Role of the Central Nervous System in Recovery (53:38) Peptides and Their Impact on Endurance Athletes (57:47) Community and Education in Women's Health (01:10:14) Final Thoughts and Homework: Audit Your Recovery

    1h 5m

  2. APR 24

    Meal Prep for Endurance Athletes: Real Food Strategies for Busy Lives | Ep 11

    Welcome back to The Endurance Balance! In this episode, we move from the trail to the kitchen to tackle the constant struggle of fueling the machine without losing your mind. Between hitting your splits and making it to the school play on time, who has hours to spend in the kitchen? We’re throwing away the complicated meal plans and bringing you into our real-world kitchens to break down nutrient-dense, homemade fueling options that actually fit into the chaos of an everyday endurance athlete's life. Coach JW, Coach Alicia, and Coach Anne break down the "Barcode Rule" for identifying processed junk, explain the science of training your gut for high carbohydrate intake, and share practical strategies for batch-prepping for a family of six. We explore the transition from expensive, chemical-heavy gels to simple, real-food substitutes like salted potatoes and rice bites. Plus, we dive into the latest science on protein needs and why health must always come before the number on the scale. In this episode: The Training Log: Anne’s Dragon Boat experience and Alicia’s recent marathon coaching successes.The Barcode Rule: How to focus on real food building blocks to repair the "chassis" of the machine.Training the Gut: Why you need 6 to 10 weeks to safely ramp up your carbohydrate intake for race day performance.Real Food vs. Pre-Packaged: Why "chemical fatigue" from gels is real and how to fix it with homemade portables.Redefining Weight Loss: Shifting the focus from being "light" to being healthy enough to perform.Takeaways: Skip the Gel: Your GI tract will thank you. Try moving toward real food like salted potatoes for long training efforts.Batch Prep is Survival: Don't lose your Sunday to the kitchen; focus on multi-purpose ingredients that feed the family and the athlete.Baseline Nutrition Matters: If it has a barcode, it’s processed. Focus on repairing the machine with high-quality nutrients first.Fit the Training Into the Chaos: Your nutrition shouldn't be an extra source of stress—keep it simple, keep it real, and keep it fueling the work.Connect with Us: If you have questions about your own training or nutrition, drop us a DM! Follow us on Instagram⁠: ⁠⁠@theendurancebalance⁠⁠⁠ Subscribe & Review:If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! (00:00) Welcome to Endurance Balance: Fueling the Chaos (02:59) Coach Anne's Dragon Boat Experience (05:58) Alicia's Marathon Coaching Success (11:50) Practical Nutrition Insights for Athletes (21:58) Navigating Meal Prep for Endurance Athletes (35:16) Simplifying Cooking for Busy Lives (41:17) Real Food vs. Pre-Packaged Meals for Performance (48:18) Fueling Strategies for Endurance Training (51:16) The Science of Carbohydrate Intake (55:07) Protein Needs and Daily Nutrition (01:01:11) Redefining Weight Loss and Health (01:07:27) Final Thoughts and Homework: Skip the Gel

    1h 14m

  3. APR 10

    Should You Train When Sick: The Make-Up Session Trap Explained | Ep 10

    Welcome back to The Endurance Balance! In this episode, we tackle the massive guilt that hits when sickness derails your training schedule. Your head is pounding, your throat is scratchy, and your calendar is turning a terrifying shade of red - welcome to the messy reality of being an everyday endurance athlete. Coach JW, Coach Alicia, and Coach Anne break down why forcing a "make-up" session is the absolute fastest route to injury. We explore the "neck down" rule for training through illness , explain how cramming missed workouts artificially spikes your Acute to Chronic Workload Ratio (ACWR) , and debunk the myth of how fast you actually lose your fitness. Plus, we share strategies for flexing your training plan during vacations so you can actually enjoy your time off. In this episode: The Training Log: Updates on spring break, HYROX simulations, and managing a stressful work week.The "Neck Down" Rule: How to determine if you should run through a head cold or stay on the couch.The Make-Up Session Trap: Why stacking missed workouts doubles your risk of injury.The Physiology of Sickness: Why training on a taxed Central Nervous System results in zero physiological adaptation.Detraining vs. Deconditioning: Understanding why an elevated heart rate after a few days off is just a fluid shift, not a loss of true fitness. Takeaways: You Don't Owe Your Training Anything: Training is something you earn by being healthy enough to do it.Do Not Cram Workouts: Spiking your fatigue score artificially will shift you rapidly toward injury.Baseline Fitness is Sticky: It takes 10 to 14 days to see true physiological deconditioning (like mitochondrial decay), so missing three days won't break your race.Fit the Training Into the Chaos: Whether it's a family vacation or a bad cold, it's okay to intentionally dial back or skip a session. Connect with Us: If you have questions about your own training, drop us a DM! Follow us on Instagram⁠: ⁠@theendurancebalance⁠⁠ Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters: (00:00) Intro & The Hook: The Messy Reality of Sickness (00:55) The Training Log: Spring Breaks and HYROX (17:48) The "Neck Down" Rule for Training (25:55) Why You Don't Owe Your Training Anything (28:39) The Make-Up Session Trap and ACWR (45:07) Flexing Your Plan for Vacations (59:56) The Timeline of Detraining and Fitness Loss (01:10:14) Final Thoughts and Homework: Audit Your Calendar

    1h 12m

  4. MAR 27

    The 120g Carb Club: Training Your Gut for Elite Performance | Ep 9

    Welcome back to The Endurance Balance! In this episode, we move past 'surviving' the race and dive into the elite math of performance. Your legs are ready, but is your gut? Coach JW, Coach Alicia, and Coach Anne open their own pantries for a "Cupboard Tour," revealing exactly what they use to fuel and hydrate out on the course. We break down the 120g carb club, the 800mg sodium floor, and a three-step caffeine protocol that acts as your secret weapon against the 'brain block' that tells you to quit when the race gets dark. Please note: We are not registered dietitians or doctors. The nutrition, hydration, and supplement strategies discussed in this episode are based on our own personal usage and coaching experience. In this episode: The Cupboard Tour: A look inside the coaches' bins at products like Precision Fuel & Hydration, Honey Stinger, and Lifetime's Hydrate.The Math of Performance: Understanding the 800mg to 1000mg sodium floor and why water alone isn't enough to keep you hydrated.The 1-Liter Limit: Why drinking more than one liter of fluid per hour can lead to a sloshy, GI disaster.Training the Gut: How to safely build your gut's tolerance up to 90g-120g of carbohydrates per hour.Caffeine Execution: A specific 3-step caffeine protocol to block the brain's quit signals during dark moments. Takeaways: Train Your Gut: You must practice your fueling strategy early in training, taking 6 to 10 weeks to properly train your gut to handle high carb loads.Respect the Fluid Limit: Your body can generally only process about one liter of fluid per hour.Avoid the Slosh: Trying to over-hydrate beyond that one-liter limit won't fix dehydration and will just leave water sitting in your stomach.Caffeine is a Secret Weapon: Caffeine crosses the blood-brain barrier to block the receptors that send the "I want to quit" signal to your muscles. Connect with Us: If you have questions about your own training, drop us a DM! ⁠Follow us on Instagram⁠: @theendurancebalance⁠ Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters: (00:00) Intro & The Hook: Is Your Gut Ready? (02:55) The Training Log: Dragon Boats and Athlete Wins (19:25) The Cupboard Tour: What Top Coaches Use to Fuel (33:20) Hydration vs. Water: Why Pure Water Takes Up Valuable Real Estate (54:15) The Sodium Floor and the 1-Liter Limit (01:05:54) The 120g Carb Club and Training Your Gut (01:08:28) The 3-Step Caffeine Protocol for Mental Grit (01:14:28) Final Thoughts and Homework: Audit Your Carbs

    1h 18m

  5. MAR 13

    Race Nutrition: Hydration, Cramp Prevention & The Taper Explained | Ep 8

    Welcome back to The Endurance Balance! In this episode, we explore the mental and physical chaos of the taper. The hay is in the barn and the fitness is built, but why are you suddenly terrified and feeling muscles you never knew you had? Coach JW, Coach Alicia, and Coach Anne open the training log to discuss the transition into race week and how to fit race-day logistics into the chaos of everyday life. We dive into the science of race prep—from effective carb loading and hydration techniques to the great cramping debate (is it nutrition or genetics?). We also explore the real-world application of bicarbonate supplements and why carbon-plated shoes feel like a 2-4% boost. Please note: We are not registered nutritionists or dietitians. The nutrition, hydration, and supplement strategies discussed in this episode are based on our own personal usage and coaching experience. In this episode: The Taper: Preparing for race day and managing the mental game.Taper Tantrums: Understanding phantom injuries and trusting the drop in volume.Carb Loading & Hydration: How to fuel effectively without the race-morning bloat.Cramp Prevention: Breaking down the science of cramping—nutrition vs. genetics.Supplements & Gear: The truth about bicarbonate and carbon-plated shoes. Takeaways: Trust the Rest: Dropping volume during taper week is critical; phantom pains are often just your body repairing itself.Hydration is Dynamic: Adjust your fluid and electrolyte intake as your training volume drops.Test Your Tech & Fuel: Practice carb loading in training, and never try supplements like bicarbonate or new carbon shoes on race day without testing them first. Connect with Us:If you have questions about your own training, drop us a DM! ⁠Follow us on Instagram⁠: @theendurancebalance⁠ Subscribe & Review:If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters:(00:00) The Taper: Preparing for Race Day (21:49) Understanding Phantom Injuries During Taper Week (34:18) Strategies for Effective Tapering (35:56) Tapering Strategies for Race Preparation (38:52) Carb Loading and Hydration Techniques (42:51) Understanding Cramping: Nutrition vs. Genetics (55:38) Electrolytes and Hydration in Endurance Sports (01:02:52) The Role of Supplements in Athletic Performance

    1h 10m

  6. FEB 27

    Nervous System Resets: Post-Race Recovery & CNS Fatigue Explained | Ep 7

    Welcome back to The Endurance Balance! In this episode, we explore the critical role of the central nervous system in recovery after endurance events. Your legs might feel fine, but why can't you sleep? Coach Anne opens the training log with an unexpected pivot into an 8-week Intro to Dragon Boat Racing. Coach Alicia shares her official conditioning journey into Hyrox. Coach JW gives a massive shoutout to Jack, a young kidney cancer survivor who crushed his 2K race goal , and dives into why a human coach reading your body's signals will always beat AI. Then, we answer a listener question from Bron about Nervous System Resets. We break down the difference between localized muscle damage and systemic CNS fatigue , why your body thinks you've been running from a bear for 15 hours , and how a fried CNS sabotages your digestion and future training. In this episode: The Training Log: Dragon boats, Hyrox doubles, and finding the limit.The Listener Question: Diving deep into Central Nervous System fatigue and the Fight or Flight response.Rest & Digest: Active techniques to signal to your body that it is safe to heal.The Masters Perspective: How aging and menopause artificially elevate cortisol and alter recovery timelines.Hydration Truths: Why Coach Anne says plain water is actually dehydrating. Takeaways: Active Resets: You can't just lay on the couch. A 1-hour walk in the days post-race tells your nervous system the threat is gone.Water is NOT Hydrating: Drinking plain water dilutes the fuel you put in your body. Always add electrolytes or a pinch of salt.Watch the Check Engine Light: Monitor your resting heart rate (RHR). If it is elevated by 5 to 10 beats per minute, your CNS has not reset.The Ultimate Weapon: Quality sleep recalibrates the HPA axis. You can't rush the repair process. Connect with Us: If you have questions about your own training, drop us a DM! Follow us on Instagram: @theendurancebalance⁠ Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters: (00:00) Intro & The Training Log: Dragon Boats and Hyrox (16:19) Coaching Insights: AI Limitations & Pacing Strategies (29:39) The Listener Question: Nervous System Resets Explained (35:33) Post-Race Blues & The Fight or Flight Response (47:11) The HPA Axis, Masters Athletes, & Cortisol (56:00) Hydration Rule: Why Plain Water Isn't Enough (01:03:18) Homework: Audit Your Sleep & Resting Heart Rate

    1h 8m

  7. FEB 20

    The Data Trap: The Truth About Wearables & The Naked Run (Part 2) | Ep 6

    Welcome back to The Endurance Balance! In this episode, we pick up exactly where we left off last week. Coach Anne dropped the million-dollar cliff-hanger question about balancing wearable tech with our own intuition, and today, Coach Alicia is delivering the answer. We are going to war with the "Data Trap." Does your watch owe you an apology? From waking up to an "Unproductive" status on your Garmin to obsessing over Sleep Scores and HRV, we break down when your data is helping you and when it is actively sabotaging your training. Then, things get heated with the Great Headphone Debate. Coach Anne takes a hard stance on ditching the music to build mental resilience and "force bathing" in the discomfort, while Coach Alicia defends the "one earbud" compromise. Finally, Coach JW assigns everyone this week's homework: The "Naked Run." In this episode: The Answer: Alicia responds to Anne’s question about trusting your gut versus trusting the gadget. The "Unproductive" Trap: Why Garmin’s metrics (Sleep Score, HRV, Training Status) are often just "bumper rails" and why they shouldn't dictate your self-worth. The Headphone Debate: The mental grit required to run in silence versus the reality of getting through a long, boring training run. The "Naked Run" Challenge: The specific assignment every athlete needs to complete this week to reset their internal pacing. Takeaways: Trust the Body, Not the Battery: If you feel fully recovered and ready to go, but the data says you're "Strained," trust your body. Your watch does not know everything. Metrics are Bumper Rails: Use your HRV and Sleep Scores as early warning signs for illness or overtraining, not absolute laws that rule your day. RPE is King: On highly technical trails or during high-stress life periods, Rate of Perceived Exertion (how hard it actually feels) is significantly more reliable than wrist-based heart rate. Build Mental Grit in Silence: Removing your headphones forces you to sit with the discomfort. If you can't run with your own thoughts for an hour, you aren't ready for the mental dark place of an ultra. Connect with Us:If you are taking on the Naked Run Challenge or fighting with your Garmin this week, drop us a DM! Follow us on Instagram: @theendurancebalance Subscribe & Review:If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters:(00:00) Intro: Picking up the conversation(00:45) The Answer: Alicia responds to Anne on Wearable Tech(16:50) The Metrics: Escaping the "Unproductive" Garmin Trap(23:45) Hot Take: The Great Headphone Debate(31:30) Homework: The "Naked Run" Challenge

    32 min

  8. FEB 13

    The Triple Threat: Surviving Multi-Race Blocks & The "Walk Away" Rule (Part 1) | Ep 6

    Welcome back to The Endurance Balance! In this episode, we are in the thick of the "Winter Grind." The holidays are over, the days are short, and the motivation to lace up is battling against the urge to stay under the duvet. Coach Alicia opens up about her battle with the "Check Engine Light"—that feeling when the winter blues and training fatigue start to flicker on the dashboard. Meanwhile, Coach Anne is having a mild identity crisis, trading the open road for the Peloton App to keep the spark alive post-Key West. We discuss why switching up the stimulus might be the only way to survive February. Coach JW finally leads the deep dive into the "Sinister Triple"—the logistical nightmare of racing three ultra-marathons (or Ironmans) in a six-week block without ending up in the training morgue. We break down the "Walk Away" rule for B-races, why your fitness must drop between events, and why the most important workout you do between races is a 1-hour walk. Finally, we tackle the difference between being "Hurt" and being "Injured." In a multi-race block, you will never feel 100%, but knowing when to push through the discomfort and when to pull the plug is the difference between a finish line and a DNF. Note: This is Part 1 of a special two-part series. We end this episode on a cliffhanger as Coach Anne asks the million-dollar question that sparks a debate on Wearable Tech (coming next Friday in Part 2). In this episode: The Winter Grind: How to handle the mental slump of February training when the "Check Engine Light" starts flickering.The Sinister Triple: The specific logistical strategy for surviving 150km+ of racing in a 6-week window.Repair vs. Build: Why you must stop trying to "gain fitness" between races and focus entirely on "repairing the chassis."The "Walk Away" Rule: The controversial strategy of starting a B-Race with the full intention of DNF-ing if things go sideways.Active Recovery: Why sitting on the couch is the worst thing you can do after an ultra, and why the "1-Hour Walk" is mandatory. Takeaways: Recovery is the Training: When racing back-to-back, you aren't training to get faster; you are training to heal. If you try to build fitness, you will break.The "Zero Day" Audit: Look at your calendar. If you have major events close together, you must schedule your recovery days now, or your body will schedule an injury for you later.Motion is Lotion: After a massive endurance effort, sedentary rest locks up the gears. You need low-impact movement (walking, swimming) to flush the system.Differentiate Hurt vs. Injured: "Hurt" is soreness, blisters, and fatigue—you can race on that. "Injured" is structural damage—that is a hard stop.Winter requires Variety: If the treadmill is killing your soul, change the modality. It is better to Hyrox, Peloton, or swim than to burnout on running before the season starts. Connect with Us: If you are planning a "Sinister Triple" or battling the winter blues, drop us a DM! Follow us on Instagram: @theendurancebalance Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos! Chapters: (00:00) Intro: The Winter Grind & The "Check Engine Light" (02:57) The Training Log: Alicia’s Motivation & Anne’s Peloton Pivot (11:53) Topic: The "Sinister Triple" (Logistics of 3 Ultras in 6 Weeks) (22:30) Strategy: The "Walk Away" Rule for B-Races (33:58) Mental Grit: "Are you Hurt or are you Injured?" (42:00) Protocol: The Mandatory 1-Hour Walks & Active Recovery (56:01) Cliffhanger: Coach Anne asks the Million-Dollar Question...

    56 min
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About

Alone we can do so little; together we can do so much. Welcome to The Endurance Balance, where we focus on fitting the training into the chaos. Join coaches JW McKenna (Ultra/Science), Alicia Phillips (Strength/Community), and Anne Sharkey (Nutrition/Masters) for an unfiltered look at endurance training. We combine the science of 80/20 running and triathlon with honest conversations about real life. Each episode features open dialogue, expert insights, and answers to your specific training questions. Whether you're chasing a Boston Qualifier or your first 5K, we’ve got your back.

Information

  • Creator
    JW McKenna, Alicia Phillips, and Anne Sharkey
  • Years Active
    2025 - 2026
  • Episodes
    14
  • Rating
    Clean
  • Copyright
    © JW McKenna, Alicia Phillips, and Anne Sharkey
  • Show Website
    The Endurance Balance

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