68 episodes

Discover what the top Spartan SGX coaches from around the country are doing to help their clients dominate their obstacle races. Each week you will get insight on how to improve your training, nutrition, and recovery methods for the most efficient training program.

The OCR Underground Show Mike Deibler

    • Fitness

Discover what the top Spartan SGX coaches from around the country are doing to help their clients dominate their obstacle races. Each week you will get insight on how to improve your training, nutrition, and recovery methods for the most efficient training program.

    Episode 67 - Making the most of January, Taper Tantrums, & Training Insight From Veejay Jones

    Episode 67 - Making the most of January, Taper Tantrums, & Training Insight From Veejay Jones

    Well it is January.  I was hoping to get an episode out sooner, but the holidays just have a way of messing up plans.  So I did the best I could to make up for the long absense.  
    In this episode, I share some insight on how to make this January the best yet.  There are all sorts of info out there on New Years Resolutions of course.  But if you want this year to be different than the past ones, listen in on some of my best advice. 
    Do you suffer from Taper Tantrums?  Many of the clients I work with have a hard time with tapers.  Will cutting back on training really help your performance?  Despite all the research many have a hard time accepting this fact.  Well I share some incredible research showing how much tapering can actually help you, plus the best way to go about it.  
    Finally, in my interview this episode I have on Veejay Jones.  If you follow this sport regularly, then I probably don't need to say much about Veejay.  He has been blowing up the sport with overwhelming success at a young age.  With multiple first place elite finishes, Veejay is doing all the right things for a long and successful career.
    I wanted to get him on to learn more about what he contributes to his success.  Veejay shares some of his training insight and some of his favorite types of workouts.  He stresses the importance of strength training, understanding periodization, favorite recovery strategies, plus how to plan out your race season.  
    All this and much more.  
     
    Full show notes:  www.ocrunderground.com/episode-67
     

    • 59 min
    Episode 66 DOMS and When To Return To Training After A Race, Talk Yourself Out Of Fatigue, & Rachel Munoz Talks On The Ultra Beast Experience

    Episode 66 DOMS and When To Return To Training After A Race, Talk Yourself Out Of Fatigue, & Rachel Munoz Talks On The Ultra Beast Experience

    This is the first episode I recorded since completing the Lebec Spartan Ultra Beast.  So it seemed fitting to talk all about how it went.  Before I get into the details of the race though, I share some of my insight on recoverying from a race.  One big question I see come up online is when should you get back to training after a race.  Unfortunately I see some pretty bad advice to this question.  In this episode I share some of my thoughts on how to recover from a race and when you should start training again.  
    In my research review I look at fatigue.  There are many reasons why you fatigue and see a decrease in performance.  But how much of it is in your head?  I share some interesting research that explains the truth behind why you slow down.  
    And finally, instead of me rambling on about the Ultra Beast, I thought it would be fun to get a guest on that went through it as well.  I have on Rachel Munoz who was the 1st Place 30-34 female finisher.  We got to finish the race together and I thought it would be fun to reminisce on all the pain we went throught together.  
    Rachel shares her training process for this race, her in race nutrition and hydration strategies, recommendations for others who are hoping to race the Ultra, and her race recap.  We get into a ton of good topics that will help you regardless of the type of race you are training for here.  
    All this and much more.  
     
    Full Show Notes:  www.ocrunderground.com/episode-66

    • 1 hr 10 min
    Episode 65 - Self Limiting Beliefs, Problems Combining Strength and Running, & Coach Brad Sims Talks Assessments, Progressions/Regressions, And More

    Episode 65 - Self Limiting Beliefs, Problems Combining Strength and Running, & Coach Brad Sims Talks Assessments, Progressions/Regressions, And More

    Well I am in my taper week for my Ultra Beast, so with that extra time I have now from not running, I wanted to get out new episode for your listening pleasure.  
    In this episode, in the Inside Mike's Mind segment, I get inside your mind.  Are you your biggest limiting factor?  Many people are getting in their own way.  In fact I work with many clients on this topic.  Here I discuss perception and how you can alter your perception for better results.  
    In my research review I discuss a study on concurrent training.  This study looks at different volumes of performing strength and running at the same time to see how they impact each other.  The results may influence how you structure your training plan.  
    And finally in our coach's interview I have on SGX Coach Brad Sims. 
    Brad Sims has been a NASM certified personal trainer and a certified nutrition coach since 2012.  He works with clients of all fitness levels and is also certified in corrective exercise training for those recovering from an injury or working with limitations in their training.
     
    Coach Brad also has been an obstacle course racing coach since 2014, training beginner athletes to competitive racers, also participating in over 50 races himself from the 5k sprint lengths to the grueling Spartan Ultra-Beast.
     
    Passionate about helping people live a healthier lifestyle thru nutrition and fitness, Coach Brad works closely with healthcare professionals as well as keeping up on the most up to date health and fitness information in order to bring you the most current and cutting edge methods to help you reach your goals.
     
    Full shownotes at www.ocrunderground.com/episode-65
     

    • 1 hr 12 min
    Episode 64 - New Spartan Rule Changes, Remotivating Yourself, Should You Eat Breakfast, and Chatting with Spartan Pro Heather Gollnick

    Episode 64 - New Spartan Rule Changes, Remotivating Yourself, Should You Eat Breakfast, and Chatting with Spartan Pro Heather Gollnick

    Hopefully you are listening to this episode in time, but if you register by 8/31/19 you can win a Free Spartan Race.  Not only that but we are also giving away Venga CBD products, Designer Protein Products, and Hand Master Plus Grip Trainers.  Thanks to all of our sponsors for making this happen.
    To enter just visit:  www.ocrunderground.com/free-giveaway
    Now into this episode.  You may have heard that Spartan has made a few rule changes.  I decided to go through the entire rule book and made a few comments on some new rules and maybe a few old ones you might not have heard before.
    In the Inside Mike's Mind Segment, I give my top 3 ways to help remotivate yourself when you feel like you have lost the urge to train.  In my research review I share an interesting study on how eating or not eating breakfast may effect your strength performance, plus some key takeaways for you.
    Finally in my Coach's Corner, I have on Spartan Pro Heather Gollnick.  Heather is a 5 time Ironman Champion turn elite OCR athlete.  Healther shares some of the differences in her trainer from her triathlon days to now, how she keeps in prime shape after years of highly competive training.  She shares what her program looks like in season versus off season, plus how she tapers for an upcoming race.
    Heather also discusses a few key concepts from her book Triathlete EQ.  The gems from this book are great for any sport to help deal with the emotional stresses in your life that might effect performance.  All this and much more.
     
    Links mentioned in the show:
    Spartan Free Race Giveaway:  Free Giveaway
    Venga CBD:  use code HeatherOCR https://vengaendurance.com
    Handmaster Plus:  https://www.handmasterplus.com
    New Spartan Rule Book: https://spartanrace.zendesk.com/hc/en-us/articles/203602743?fbclid=IwAR036rATEb-Ebqe8xK8Z7JAvOcIXq9kEWF8nFRlYx0wp2UiLwbtfC4xVANk
    Breakfast Skipping Research:  https://journals.lww.com/nsca-jscr/Abstract/2019/07000/Breakfast_Omission_Reduces_Subsequent_Resistance.5.aspx
    Heather Gollnick:  http://www.heathergollnick.com
    Instragram:  https://www.instagram.com/athlete_heather_gollnick/
    The Triathlete EQ:  https://www.amazon.com/Triathlete-EQ-Guide-Emotional-Endurance/dp/1475992823
    Free Jumpstart Training Program:  FREE training

    • 1 hr 2 min
    Episode 63 - Obstacle Specific Training, Static Stretching For Strength Gains, & Assessing Verses Guessing

    Episode 63 - Obstacle Specific Training, Static Stretching For Strength Gains, & Assessing Verses Guessing

    Want to win two free entries into the Colorado Rockies Spartan Ultra, Beast, Sprint Race Weekend?  This episode's sponsor, Venga CBD, is giving away two free entries to the race as well as a 1000mg jar of their Recovery Balm.  To enter visit www.vengaendurance.com/spartan.
    In this episode I discuss a common topic that I hear discussed on obstacle specific training.  How often and should you even train on obstacles as part of your training?  I give my recommendation on this hot topic.
    In my research review I look at new research on static stretching.  Is static stretching really bad to do before your workout?  What about during your workout?  This study looks at what static stretching does when you stretch between sets during strength training.  The answer may surprise you.
    Finally, in our main discussion, I go in to assessing versus guessing.  Do you know your weakest areas?  How do you know they are the weakest?  Have you ever measured them?  If you aren't assessing certain things, then you are completely guessing in your training.  In this podcast I discuss of few simple things you can do to measure you baseline and see if your training is really making a difference or not.  We review power, strength, muscular endurance, grip strength, and cardiorespiratory edurance.
    Full shownotes: www.ocrunderground.com/episode-63
     

    • 41 min
    Episode 62 - The Truth About Cramping, OCR Enduro World Championship Recap, The Power of Polarized Training, & CBD For The Endurance Athlete

    Episode 62 - The Truth About Cramping, OCR Enduro World Championship Recap, The Power of Polarized Training, & CBD For The Endurance Athlete

    The OCR Underground Show provides you with everything you need to maximize your training for your best race.  In this episode I share some great insight on how you can have a smarter training plan. 
    Hoping to redeem my Big Bear race, I am off to race the Spartan Sprint in Minnesota.  At least there is no snow in the forecast.  
    In the Inside Mike's Mind segment of the show, I explain the truth about cramping during a race.  Is it as simple as dehydration or electrolyte loss?  Most likely not.  Tune in to see how you can stop cramping before they start.  
    We have a great race recap with Jordan Boyd from Australia.  He gives us a great recap of the 24Hr OCR Enduro Championships.  
    In my research review, I discuss why you need to disperse your training intensity and the value of low intensity training.  
    And we have a great announcement about a new sponsor of the show.  Venga CBD is our newest partner.  I orignial interview their CEO Jay O'hare.  After chatting with him about the benefits of CBD and how it can help the endurance athlete specifically, I decided to give it a try.  I was incredibly impressed with their products and I am excited to have them in support of the show.  
    In this episodes interview I chat with Jay and gives a great summary of what CBD is and how it may benefit you in your endurance performance.  
    All this plus much more!
     
    Full shownotes at:  www.ocrunderground.com/episode-62
     
     

    • 1 hr 8 min

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