Michelle and Mikki's Performance Playbook

Michelle Simmons and Mikki Osterloo
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  • Fitness

Two long time endurance coaches talk anything and everything about endurance training and racing. Raw and unedited!

  1. May 25

    What's Your Stress Score?

    The conversation covers the challenges of ocean swimming, the concept of Training Stress Score (TSS) and Chronic Training Load (CTL), and the issues and limitations associated with TSS and CTL as metrics for quantifying training stress and performance. The conversation delves into the impact of training stress scores (TSS) and chronic training load (CTL) on athletes, highlighting the potential anxiety and stress induced by these metrics. It also explores the limitations of TSS and CTL, the factors affecting training stress, and the role of awareness in training and performance. The conversation delves into the use of Training Stress Score (TSS) as a metric for training, its limitations, and the importance of communication with a coach. It also explores the role of wearable devices in training and the need for effective communication between athletes and coaches. Takeaways TSS and CTL are metrics used to quantify training stress and chronic training loadTSS and CTL may not accurately reflect the actual stress and performance of an athlete CTL and TSS can induce anxiety and stress in athletesTSS is agnostic to the type of training and may not align with specific fitness goals TSS as a metricCommunication with coach Chapters 00:00 Ocean Swimming Challenges19:01 Issues with TSS and CTL24:09 Factors Affecting Training Stress43:26 The Role of Awareness in Training49:12 The Importance of Communication with Coach01:03:41 Final Thoughts on Training and Communication

    1h 3m

  2. May 11

    Should you train while sick?

    Michelle and Mikki dive into the topic around training while sick- should you? And how to stay healthy through your training cycle or race build.

    1h 2m

  3. May 10

    Race Day Magic

    Coach Michelle and Mikki dive into the topic of race day magic and how to set yourself up so that you are more likely to experience it on race day!

    58 min

  4. May 10

    Time vs. Distance

    Coach Michelle and Mikki dive into the topic of training by time vs. distance, when to use which and the benefits of both.

    53 min

  5. Mar 25

    The Art, Science, and Magic of Taper

    The conversation delves into the concept of tapering, emphasizing the need for a reduction in volume and an increase in intensity. It explores the magic of tapering, personal breakthrough experiences, the importance of base phase training, and alternative tapering strategies. The conversation emphasizes the importance of rest and recovery in allowing the body to go into repair mode and maintain overall health. It also explores the mental approach to training and tapering, highlighting its impact on the immune system and overall well-being. Takeaways Tapering requires a reduction in volume and an increase in intensityTapering effectiveness depends on the training block leading up to it Rest and recovery are essential for the body to go into repair mode.Mental approach to training and tapering can impact immune system and overall health. Chapters 00:00 Alternative Tapering Strategies

    49 min

  6. Mar 25

    Train To Race

    The conversation delves into the different phases of training, including 'Training to Train,' 'Training to Win,' and 'Race Specificity.' It also explores the importance of recovery, nutrition, patience, and consistency in the training process. The impact of coaching on training and racing is also discussed, highlighting the role of mental and emotional preparation in addition to physical training. The conversation delves into the significance of the train to train phase in building fitness and preparing for racing. It emphasizes the importance of consistency and a non-judgmental approach in achieving training success. The conversation delves into the transition from training to racing, emphasizing the importance of injury prevention, training consistency, and recovery. It explores the shift in focus from fitness training to race-specific performance, highlighting the significance of long-term training, race-specific metrics, and mindset. Additionally, it discusses the impact of nutrition on mindset and the importance of gratitude and positivity in racing. Takeaways Training to TrainTraining to WinRace SpecificityRecovery and NutritionPatience and Consistency Train to train phase is essential for building fitness and preparing for racingConsistency and non-judgmental approach are key to training success Consistency in training is important for athletes to avoid injury and build strength.Training to race involves a shift in focus from training for fitness to training for race-specific performance. Chapters 00:00 The Way Back Machine and Finding Linked Blogs26:41 The Importance of the Train to Train Phase47:32 The Role of Consistency and Non-Judgment in Training Success55:10 Transitioning from Training to Racing01:00:28 Transitioning to Race-Specific Training01:06:15 Mindset and Nutrition in Racing01:17:36 The Impact of Nutrition on Mindset

    1h 16m

  7. Mar 25

    Training To Train

    The conversation delves into the evolution of training and racing, focusing on the importance of 'Training to Train,' recovery and adaptation, and progressive overload. It emphasizes the need to build capacity, understand the role of fitness in recovery and adaptation, and the significance of progressive overload in advancing training intensity. The conversation delves into the importance of patience in training and the concept of training to win. It explores the significance of being patient in the training process and the impact of key sessions that prepare athletes to excel at a race-specific level of fitness. Takeaways Training to TrainRecovery and AdaptationProgressive Overload Patience in trainingTraining to win Chapters 00:00 Introduction to Training and Racing Evolution11:04 Recovery and Adaptation: The Role of Fitness23:47 Progressive Overload: Advancing Training Intensity36:29 The Importance of Patience in Training57:32 Training to Win

    1h 2m

  8. Mar 25

    Learning To Train

    In this conversation, Michelle and Mikki discuss the long-term athlete development plan and the importance of learning to train. They explore the stages of athlete development and the significance of understanding how to fit training into one's life. The conversation emphasizes the need for recovery, self-awareness, and the benefits of going easy in training. The conversation delves into the importance of pacing and effort, understanding energy levels, adapting training to daily state and energy levels, and learning to train with a focus on the mind-body connection. It emphasizes the significance of understanding one's limits and the role of the mind in training. The conversation delves into the importance of understanding athlete mindset and the different protocols for athletes based on their motivation and drive. It also emphasizes the significance of learning to train and fueling the body effectively for optimal performance. Takeaways Learning to TrainTraining to Train Learning to trainUnderstanding the mind-body connection Understanding athlete mindsetImportance of learning to train Chapters 00:00 Understanding Long-Term Athlete Development Plan27:25 Pacing and Effort Delving36:36 Learning to Train and Mind-Body Connection53:16 Understanding Athlete Mindset59:08 Learning to Train and Fueling the Body

    1h 14m
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Two long time endurance coaches talk anything and everything about endurance training and racing. Raw and unedited!

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