MicroCast Microcosm Coaching

In this conversation, Zoë and TJ discuss various topics including Pop-Tarts, hiring a coach for your first ultra, the Garmin recovery score, pacing at races, training consistency, and the importance of bootcamp-style training. They also talk about their upcoming race preparations for Western States and Leadville 100. In this conversation, Zoë and TJ discuss the common mistakes that can lead to a DNF (Did Not Finish) in an ultra race. They cover topics such as not following a training plan, neglecting nutrition, lacking mental preparation, relying on cross-training, and not having a structured strength training program. They emphasize the importance of having a plan, practicing fueling strategies, developing mental toughness, and focusing on specific running training. They also provide recommendations for each topic to help athletes avoid DNFs in their first ultra race.

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Takeaways


Hiring a coach for your first ultra can help you avoid mistakes and make the training process more enjoyable.


The Garmin recovery score may not be accurate or reliable, so it's best to rely on your own body's signals for recovery.


Choosing the right pacer for a race is important, and it's essential to communicate your expectations and needs.


Consistency in training over a long period of time can lead to significant improvements and injury resilience.


Bootcamp-style training on the race course can help simulate race conditions and prepare mentally and physically for the challenges ahead. Having a structured training plan is crucial for success in an ultra race.


Developing a fueling strategy and practicing it during training is important to avoid nutrition-related issues during the race.


Working on mental toughness and having a strong why can help athletes push through tough moments in an ultra race.


A specific strength training program that focuses on running-specific exercises is beneficial for improving performance and preventing injuries.


Cross-training should be used intentionally and in conjunction with running training, rather than as a replacement for it.



Chapters

00:00 The Pop-Tart Odyssey Continues

03:46 Hiring a Coach for Your First Ultra: Hot or Not?

11:16 The Garmin Recovery Score: Vibes, Baby

13:36 Pacing at Races: Finding the Ideal Pacer

26:29 Bootcamp-Style Training: Simulating Race Conditions

29:22 The Importance of Following a Training Plan

32:38 How to Not DNF Your First Ultra

37:27 Fueling Strategies for Success

47:30 Developing Mental Toughness

52:02 Strength Training for Ultra Runners

Runners should shift away from focusing on data and tech to truly learn how to gauge their efforts. Tune in to find out why using RPE is better than a heart rate monitor for runners.

We also dive into


Sodium bicarbonate - helpful for hyped?
Beet juice for race day performance and pee!
Can caffeine enhance your performance?
Ketones- the pros and cons of exogenous ketones.
How TJ is getting his downhill legs for WSER

microcosmcoaching@gmail.com

microcosm-coaching.com

We dive into the physiology of aging for athletes and how everyone can embrace the aging process. Even if you're not yet a master athlete, there is so much to learn from the aging process and taking a long-term, process-oriented approach for lifelong athletics

Plus


Spring Energy controversy
Pop-tart update!
Strength Training for older athletes
cross training for athletes over 40
Protein intake and muscle mass

When should athletes wear supershoes? We discuss when athletes will get the most out of carbon supershoes and what to consider when training and racing with carbon. Plus, Coach TJ discusses his recent fourth-place finish at the Lake Sonoma 50 and what he learned from the race that he's taking with him to Western States!



microcosm-coaching.com

microcosmcoaching@gmail.com

In this episode, coach Zoë and TJ talk about maximizing spring trail training to prepare for summer races and adventures. Plus, we talk about how TJ is training for the Lake Sonoma 50 and using it as a focused effort to get ready for Western States. We also dive into:


The Barkley Marathons
How to increase vert
improving downhill running
building aerobic base
planning summer race schedules



microcosmcoaching@gmail.com microcosm-coaching.com

We have a special guest on this week's podcast, Mental Performance Consultant and Professional Trail Runner and Climber, Lucie Hanes. Lucie has finished 2nd at the Leadville 100, 1st at the Ring of Springs 100k and 1st at the Valkyrie 50k. She's a 5.14a climber and is sponsored by Scarpa. As well as been an accomplished athlete in two disciplines, Lucie is fast becoming a thought leader in the space of Applied Sports Psychology for Outdoor athletes and has her Masters in Applied Sports Psychology. This conversation is full of tons of great insights for athletes of all levels, so check it out!



In this episode, Lucie takes us on an inside out journey into the following topics:

-The Impact of Mental Barriers on Performance

-The Importance of Embracing Failure and Learning From it

-The Process of Grieving Failure and Finding Lessons From it

-The Power of Segmenting

-Integrating Mental Performance Training with Physical Training

-Finding Harmony between Outcome and Process

-Shifting Focus from Outcome to Process



You can check out Lucie on the web through the following links:



https://insideoutathlete.com/

Lucie Hanes