MicroCast

Microcosm Coaching
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MicroCast

A podcast from Microcosm Coaching about running, trail running, endurance sports, mental performance, trail culture, how to get more out of your training and how to reach your potential in athletics and life!

  1. قبل يومين

    Hybrid vs. Block Training Periodization for Runners, and What Data Actually Matters

    In this conversation, Zoe and Coach TJ discuss their recent vacation, the challenges of balancing training with leisure, and the importance of periodization in athletic training. They reflect on their experiences running in rural Portugal, the significance of leisure time, and the nuances of using data in training. The discussion also delves into different training methodologies, particularly block and mixed periodization, and how they apply to various athletes' needs. In this conversation, Zoe discusses the complexities of training for athletes, emphasizing the importance of balancing intensity and volume, understanding periodization, and the significance of nutrition tailored to individual needs. She highlights the role of TrainingPeaks in data-driven coaching while cautioning against over-reliance on metrics, advocating for a focus on how athletes feel during their training. The discussion also covers carbohydrate intake strategies and the importance of experimenting with nutrition to find what works best for each athlete. Chapters 00:00 Halloween Candy and Running Vacations 03:32 Reflections on Vacationing and Training 10:09 Navigating Running on Vacation 19:15 Exploring Periodization in Training 30:34 Balancing Training Intensity and Volume 32:54 Understanding Periodization in Training 33:46 Choosing the Right Nutrition for Athletes 36:50 The Importance of Carbohydrate Ratios 40:34 Utilizing TrainingPeaks for Data-Driven Coaching 50:31 Understanding Training Stress Scores and Readiness

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  2. ٤ ربيع الآخر

    Our Top Ten Favorite Workouts for Runners

    We're diving into the archives for this fun episode of the MicroCast! Coach Zoë Rom and Coach TJ David break down their favorite workouts, and why - and dive into the science behind why certain stimuli work to develop different energy systems for runners.

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  3. ٢٧ ربيع الأول

    The Bad Ideas Draft. Worlds Worst Nutrition, Training, and Running Advice Ever!

    The Bad Ideas Draft! Hosted by coaches ⁠TJ David⁠, ⁠Zoë Rom⁠ and special guest coach ⁠Sean Van Horn⁠. From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks. We can't into the worst we've seen in training, coaching and living athletic lives over the past decade. Going snake style, our coaches go through five categories of "bad ideas" in the endurance space for over a decade. Then the team provides color commentary on each idea and at the ends votes for the coach with the best "bad ideas." Five Categories: Nutrition, Training, Internet Takes, Gear and Wild Card! We touch on: Low Carb High Fat Diets Hot Ham and Cheese Sandwiches Skinnier is Faster Making Your Own Gels The Five Stages of Ultra Running Injuries Time on Feet Running 2-3 Days Per Week The Squirrel Method Run Streaks It's Supposed to Be Hard No Pain, No Gain Training Advice from Influencers Vibram Five Fingers Desk Stationary Bike Its Pretty so it Must be Good Minimalist Shoes Fasted Training Keto Going with the Flow of an unstructured Training Plan 100 Mile Weeks ⁠Microcosm-Coaching.com⁠ or ⁠microcosmcoaching@gmail.com

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  4. ٢١ ربيع الأول

    The "Best" Running Cadence, Running on Soft Surfaces, and Transition Season!

    In this conversation, Zoe and Coach TJ explore various aspects of running training, including the concept of the off season, the role of music while running, hydration strategies, family dynamics in race day support, and insights from Reddit questions. They delve into the science behind running surfaces and injury risk, discuss the importance of running cadence, and navigate the post-race transition season. The conversation concludes with advice on setting goals for the next season, emphasizing the importance of understanding one's motivations and maintaining a balanced approach to training. 00:00 What's an off-season? 07:20 Hot or Not: Music While Running 11:54H hydration Strategies: Bladders vs. Flasks 14:58 Should your family Crew you at an ultra? 17:13 How long do training adaptations take? 33:38 Do soft running surfaces actually reduce injury risk? 41:31 What's the "best" running cadence? How can you improve your running cadence? 50:00 Navigating Post-Race Transition Season 01:01:08 Setting Goals for the Next Season

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  5. ١٥ ربيع الأول

    Fatigue, Perfectionism and Cycle Syncing!

    In this episode, Zoe and Coach TJ discuss their experiences at the Run Rabbit Run 100, the importance of community in athletics, and delve into various topics including nutrition, the impact of fatigue on training, and the role of perfectionism in performance. They also explore the science behind the menstrual cycle and its implications for training, emphasizing the need for open conversations about athletes' experiences and the importance of evidence-based coaching. 00:00 Introduction and Plant-Based Living 02:48 Run Rabbit Run 100 Experience 05:54 The Importance of Community in Athletics 09:02 Hot or Not: Changing Clothes During an Ultra 11:51 UCAN's Effed Up Marketing 15:07 Live Streaming Races: A New Perspective 17:57 Understanding Fatigue: Productive vs. Unproductive 21:01 Perfectionism in Training and Performance 24:12 The Science of the Menstrual Cycle and Training

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  6. ٧ ربيع الأول

    Coach Zoë on For The Long Run!

    This week, we're sharing a special collaboration with our good buddy Jonathan Levitt at For the Long Run before we're back in your feeds with a brand new EP later this week. Coach Zoë breaks down her training and approach for Leadville, comedy, and so much more. Give Jon a listen and a follow here: For The Long Run And follow him on Instagram here! And be sure to check out Zoë's new podcast: Your Diet Sucks

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  7. ٢٣ صفر

    How To Set Better Running Goals - And Train Without Goals!

    In this podcast episode, Coach TJ and Zoe discuss various topics related to training and recovery for athletes. They answer questions from listeners, talk about transitioning from training by heart rate to incorporating RPE-based training, and discuss the importance of setting goals and embracing periods without big goals. They also provide insights on recovery from races and how to listen to your body's signals. The episode emphasizes the importance of using a combination of tools, such as heart rate and RPE, to have a well-rounded understanding of your fitness and effort levels. In this part of the conversation, Zoe discusses the use of heart rate training as a complementary method to RPE (Rate of Perceived Exertion) training. She emphasizes the importance of using heart rate to understand how the body is responding to training and how it aligns with perceived effort. Zoe also talks about the significance of setting short and long-term goals and the struggle athletes face when they don't have a specific goal on the calendar. She encourages athletes to focus on their individual motivations and values, and to find joy in running without always working towards a specific goal. Finally, Zoe shares her criteria for selecting an A-race, which includes deeply wanting the goal, feeling a sense of fear or uncertainty, choosing a logical next step, being willing to change habits or beliefs, requiring help from others, and allowing the goal to align with the life the athlete wants to live. 00:00 Introduction and Overview 03:09 Transitioning from Heart Rate to RPE 09:43 Race Recovery and Listening to Your Body 11:33 Embracing a Season Without Big Goals 14:45 Missed Days of Training and Shoe Replacement 21:15 Using Heart Rate and RPE for Training 31:07 Using Heart Rate Training 33:38 Finding Joy in Running Without a Goal 36:09 Focusing on Individual Motivations 43:02 Goals Aren't the Only Way to Grow 47:51 How Goals Transform Habits and Beliefs 54:11 Requiring Help for A-Races

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  8. ١٥ صفر

    Coach Zoë's Leadville 100 Race Recap!

    Coach Zoë breaks down her second-place finish at the Leadville 100.

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A podcast from Microcosm Coaching about running, trail running, endurance sports, mental performance, trail culture, how to get more out of your training and how to reach your potential in athletics and life!

المعلومات

  • صناع العمل
    Microcosm Coaching
  • سنوات النشاط
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  • الحلقات
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    © Microcosm Coaching
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    MicroCast

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