47 episodes

The internet's most exciting running, cycling and triathlon audio experience.
We show committed endurance athletes how to perform better as they age. Master some of your health, fitness, career and life. It's all the same!
Hosted by Daren Lake (and sometimes Phil Cross)

See acast.com/privacy for privacy and opt-out information.

DLake Creates Running for Masters Of Some DLake Creates x Pod Paste

    • Sports
    • 4.4 • 10 Ratings

The internet's most exciting running, cycling and triathlon audio experience.
We show committed endurance athletes how to perform better as they age. Master some of your health, fitness, career and life. It's all the same!
Hosted by Daren Lake (and sometimes Phil Cross)

See acast.com/privacy for privacy and opt-out information.

    The 6 Best Ways To Run a Faster 5K with Mike Trees and DLake

    The 6 Best Ways To Run a Faster 5K with Mike Trees and DLake

    The 5k running race... It's a race most people in the running world are ver familiar with.
    You've either started your run race career doing a 5k and graduated to a half marathon and up.
    Or... if you're like me, you are focusing on running your fastest 5k...
    But how do you get faster at the 5k?
    Listen above and read below to find out!

    What You'll LearnIn this episode, Mike gives all of the tips and tricks on running a fast 5k race.
    From - Strength and Conditioning Trainingto Dietingto How many and what types of runs you should do each weekto Time trialingto Cross trainingand even touching on the all important sleepLinksMike Trees Coaching Services & Training Plans - https://linktr.ee/Run.nrgMike Trees Instagram Post on the 6 tips for the 5k - https://www.instagram.com/reel/CPJl0kgD_tl/5 obvious racing lesson that will immediately pay off - https://dlakecreates.com/5-obvious-racing-lessons-that-will-immediately-pay-off/Follow Mike Trees on Instagram - https://www.instagram.com/run.nrg/Follow Daren DLake on Instagarm - https://www.instagram.com/dlakecreatesSuggested episode to listen to next: How to learn from your racing failures - https://dlakecreates.com/how-to-learn-from-your-racing-failures/
    NRG COACHING (MIKE TREES) - SPONSORContact mike and his team NRG-COACHING.com for more info
    THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?
    Go here to be inspired and motivated on the regular!

    See acast.com/privacy for privacy and opt-out information.

    • 54 min
    (Part 2) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees

    (Part 2) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees

    27 years between races!! That's how long it took Mike Trees between his first Ironman Triathlon to his 2nd.
    In this quick part 2 of 2 episode in following his Ironman journey we talk to him about the challenges before the race, what actually happened in the race, and what's up next for him.
    Spoiler - he did it! He got first in his age group and 92nd overall with a time of 10 hours 31 minutes.
    He did a 1 hour 13 min swim in very cold water (17 degrees celsius - and about 67 degrees farenheit)
    Blazing - 5hour 24 min bike
    And then somehow had enough in him after that to run a 3 hour 44 minute marathon with a very fast last 5k kick (he heard the 2nd place guy was catching up to him!)
    It was a super challenging and cold day (Florida had the coldest weather they've ever had in over 100 years!)
    Heads up - Mike was on a 6 hour drive back to the airport with pro triathlete Colin Norris and was able to jump on a zoom call with me between glitchy data connections. Apologies in advance for any minor technical issues.
    Find out what happened and more on this episode of Trees & DLake
    LinksMike Trees Official Ironman results - https://feathersprod.blob.core.windows.net/api-public/AE572A75-A8B1-414A-87B2-B8722269121B.pdf
    Mike's race recap - https://www.instagram.com/p/CV9gd3gsZRc/
    Mike's Ironman Shuffle - https://www.instagram.com/p/CV_gS96lj3h/
    Colin Norris -https://www.instagram.com/colin.apbworks/
    Dlake Creates Instagram - https://instagram.com/dlakecreates
    Suggested episode to listen to next: How To get in the guiness book for Ironman triathlon with Mike Trees - https://dlakecreates.com/how-to-get-in-the-guinness-books-for-an-ironman-triathlon-with-mike-trees-and-dlake/
    Podcast Concept, Production and Marketing BY POD PASTE
    NRG COACHING (MIKE TREES) - SPONSORContact mike and his team NRG-COACHING.com for more info
    THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?
    Go here to be inspired and motivated on the regular!

    See acast.com/privacy for privacy and opt-out information.

    • 16 min
    (Part 1) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees

    (Part 1) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees

    Most runners get into running with the 26.2 mile, 42 kilometer marathon race as their end all be all.
    Some runners hit the marathon and want to one up that and get to the 31mile, 50km ultra distance race
    And others look at the going even further to race a 60 mile and even 100 mile trail run
    But what happens when an ex-pro runner who focused on speed his whole life decides to break a guiness book world record on his 2nd Ironman Triathlon attempt?
    What You Will LearnIn this episode, we go deep with Mike Trees on his 2nd Ironman attempt.
    Almost 27 years ago he did his first Ironman distance race and because of a lot of things, never did considered doing another one until tomorrow!
    Why he took a 27-year long gap between the IronmanHow and why olympic distanced triathletes move up into the ironman distanceHow he's feeling about his race tomorrowHis epic Spain Covid DIY Marathon storyWhat training he's done differentWhat will happen if he doesn't get his projected timeAnd Much moreLinksKristian Blummenfelt, Men's Olympic gold medalist in Triathlon 2020 Toyko - https://www.instagram.com/kristianblu
    The history of Triathlon - https://en.wikipedia.org/wiki/Triathlon
    Ironman Average Finishing Times - https://www.runtri.com/2011/06/how-long-does-it-take-to-finish-ironman.html
    Mike Trees Coaching Services - https://nrg-coaching.com
    Mike Trees Instagram - https://instagram.com/run.nrg
    DLake Creates Instagram - https://instagram.com/dlakecreates
    Suggested episode to listen to next: Tips & Tricks to run fast and easy at age 60yo - https://dlakecreates.com/mike-trees-run-fast-and-easy-at-60/
    Podcast Concept, Production and Marketing BY POD PASTE
    NRG COACHING (MIKE TREES) - SPONSORContact mike and his team NRG-COACHING.com for more info
    THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?
    Go here to be inspired and motivated on the regular!

    See acast.com/privacy for privacy and opt-out information.

    • 44 min
    Stop treating your 'C-races' like 'A-races' (and start doing this instead)

    Stop treating your 'C-races' like 'A-races' (and start doing this instead)

    If you're a serious and committed endurance athlete like me, you've got your a race, your b-race and even c races planned throughout the year.
    But how do you optimise a c race in your training and the same c race theory into your everyday life?
    Find that out and more in this episode of DLake Creates.
    In this episode my every now and then co-host Phil and I go a bit fringe and niche. We discuss something that I haven't heard discussed enough —- The C Race!
    For a real-world example - Let's take my half marathon distance virtual DIY race (or whatever you want to call it).
    I wanted to test my fitness, get a decent half marathon time under my belt for the year (to keep my annual half marathon streak going), and also gain fitness to run my best in an upcoming 5k time trial for the year. Very ambitious but also very doable.
    The half marathon strategy of racing it like a c race was perfect because I wanted to maximise my aerobic gains, not burn myself out (staying aerobic helps) and then slide into sub-threshold pacing to help get my lactic acid system ready for the demands of the 5k coming up.
    A few things you will learn from this episode;
    Phil discusses the article he wrote on thishow to not treat every race and hard work as a smash war festPhil's mindset on C races and how it will help you race and live betterThe beauty of thinking like a scientist and embracing failureFixed mindset vs growth mindsetand more!
    Episode LinksPhil Cross - C Race -https://philcross.net/coaching/c-races/Carol Dweck - Mindset - https://www.amazon.com/Mindset-Updated-Carol-Dweck/dp/147213995X/ref=asc_df_147213995X/James Clear - How your beliefs can sabotage your behaviour - https://jamesclear.com/fixed-mindset-vs-growth-mindsetJames Clear - 3 Stages of failure in life - https://jamesclear.com/3-stages-of-failureSuggested episode to listen to next: The most powerful way to think for endurance sport gains - https://dlakecreates.com/the-most-powerful-way-to-think-for-endurance-sports-gains/
    Notable QuotablesC Races are a cautionary tale to not get swept up in the competition of things. Just chill out and treat the training, testing and fun races as exactly what they should be.Testing and having permission to fail is important. If you treat failure like a scientist then you want to fail. Failure gives you more data points to prove or disprove your hypothesisWhen you don't treat your c race as a low priority you might end up optimising for the wrong thingPeople with a fixed mindset typically don't enjoy losing. They don't see failure as feedback.Sponsor - Three Thing Thursday
    Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?
    Every month (ish) We'll put three perfectly created and curated things in your inbox. Sign up for our newsletter "Three Thing Thursday" now - http://dlakecreates.com/ttt

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    • 13 min
    Figuring out if supplements and fasting work for runners with nutritionist Angela Rockson

    Figuring out if supplements and fasting work for runners with nutritionist Angela Rockson

    10 years ago you couldn’t tell me I would be able to run for 2 hours without eating. Now I can do that every day. I fell in love with training while fasted… to the point where I started to slightly crack at the seams a bit.
    After midday headaches and general life bonking I knew something was up. So after some accidental googling, I found out that my electrolytes were low due to my high sweat rate.
    Problem solved? Maybe… listen on to find out if intermittent fasting is something you should incorporate into your training for benefits.
    Read my story about intermittent fasting and training here
    In this episode, I attempt to answer the very individual question if intermittent fasting during training is the right way to train.
    It’s not as black and white of an answer as I thought and I brought on Bachelor of science nutritionist, ultra runner and all-around super cool food lover, Angela Rockson.
    And (through the powers of the internet) she came all the way from London, UK to help me figure this out!
    What You'll Learn
    Should you consider running and intermittent fasting in your training?What I did that I learned from around thatWhat supplements runners should and shouldn’t useThe importance of Iron and electrolytes for endurance athletes, esp women.The complexities of your metabolism and how what food you eat together influence your weight loss or gainHer strong purpose and desire to help the black community understand diet and nutritionA bit of the history of how we got here with supplements, and more!
    Links
    Using fasted training to improve health and fitness- https://dlakecreates.com/salt-was-the-answer/Keto & Cardio (Mark Sisson on taking more electrolytes when in deep Keto/fasted states) https://www.marksdailyapple.com/keto-and-cardio/Intermittent Fasting for Runners - https://marathonhandbook.com/intermittent-fasting-and-running/Difference between a Dietician and Nutritionist - https://www.publichealthdegrees.org/careers/become-registered-dietitian/dietitian-vs-nutritionist/Angela's Linkedin - https://www.linkedin.com/in/angela-rockson-8163bb29/ & Angela's Instagram - https://www.instagram.com/topaz_fitnutri/?hl=enPodcast Artwork Photo's by Frank De Silva - https://www.instagram.com/frankdasilva/?hl=enPodcast Concept, Production and Marketing BY POD PASTE

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    • 29 min
    Why your lack of sleep, rest and recovery is hurting your performance

    Why your lack of sleep, rest and recovery is hurting your performance

    So... what is affecting you from getting the optimal rest recovery and sleep that you need to perform your best?
    In this episode, I'm joined by my every once and again co-host Phil Cross.
    We entertain, educate, and inspire you through personal stories and studies of how proper recovery can help endurance athletes run faster, fight off sickness, and overall improve the rest of their lives (you know the whole fitness as a metaphor for life)
    Be sure to subscribe, rate, comment and share this podcast and tell your friends that would love something like this.
    All the dope music can be found here, courtesy of Daren. 
    LINKS:
    Matthew Walker - Why We SleepMichael Breus - The Power of WhenJames Clear - The Science of SleepGretchen Rubin - Better Than BeforeKen Wilber - Four QuadrantsAlexey Guzey - guzey.com
    PODCAST PRODUCTION BY POD PASTE

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    • 44 min

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