HUB Life - Triathlon and Endurance Lifestyle Dr. Marion Herring and Dr. Rob Green

Welcome to the HUB Life! Today, we're delving into a topic that can make or break race day performance: nutrition. But fear not, we're keeping it simple and practical.

First rule: Don't overcomplicate it. Your race day nutrition plan should work for you, not against you. That's why we're here to guide you through the essentials and help you tailor them to your needs.

We're not here to push products with sponsorships. Instead, we'll share what's stood the test of time for us. Remember, everyone is different, so it's crucial to find what works best for you.

Here are the three key factors we'll be focusing on:

Calories: 
Fueling your body adequately is paramount for performance. We'll break down how to calculate your calorie needs and discuss practical ways to meet them without overwhelming your system.

Practice, Practice, Practice:
 Consistency is key. We'll emphasize the importance of practicing your nutrition strategy during training sessions to iron out any kinks before race day.

Now, let's dive into the specifics:

Pre-Race Nutrition:
We'll discuss the ideal breakfast to kickstart your day and top off your energy stores before the race begins. Plus, we'll share our go-to pre-race fuel choices and why they work for us.

In-Race Fueling Strategies:
Whether you're biking or running, we've got you covered. We'll outline simple yet effective fueling strategies tailored to each discipline, helping you sustain your energy levels and avoid hitting the dreaded wall.

Real-Life Examples: We'll walk you through sample nutrition plans for iconic races like the Boston Marathon and Ironman, showcasing how to implement our strategies in a race-day scenario.

Adaptability: Finally, we'll stress the importance of having a plan while remaining flexible. Races don't always go as planned, but with the right mindset and preparation, you can adapt on the fly and keep pushing towards your goals.

So, if you're ready to simplify your race day nutrition and unlock your full potential, join us for this insightful episode of the HUB Life!

Keep the Conversation Going:
hubtrainingcenter.com
https://www.instagram.com/hubtraining/
https://www.facebook.com/HUBtrainingCenter/

Introduction:
Lace-up your sneakers and join us as we dive into the exhilarating world of the Boston Marathon! This isn't just any race; it's a celebration of grit, determination, and the human spirit.  Tune in to learn race strategies Do's and Don'ts!

What Sets Boston Apart:
Earning Your Spot: Qualification isn't just a formality; it's a badge of honor. Discover what it takes to toe the line at one of the most coveted marathons on the planet.Heartfelt Generosity: Running for a cause isn't just encouraged; it's ingrained in the fabric of the Boston Marathon. Learn how participants raise millions for charity with every step.World Marathon Majors Prestige: Rub elbows with the running elite as Boston proudly stands alongside iconic races like NYC, Chicago, and Tokyo.Thrilling Moments and Triumphs:
From the first female runner to cross the finish line to the resilient spirit of "Boston Strong" after the tragic 2013 bombing, the marathon's history is filled with awe-inspiring stories.As we gear up for the 128th edition, anticipation is mounting for another chapter of unforgettable moments on the course.Navigating the Course:
Strap in for a virtual tour of the iconic route, from the thundering start in Hopkinton to the triumphant finish on Boylston Street.We'll share insider tips on how to conquer the infamous Newton Hills and soak in the electric atmosphere of Wellesley College's legendary "Scream Tunnel."Expert Insights and Insider Secrets:
Our panel of coaches and seasoned runners spill the beans on everything from training hacks to race-day strategies.Get ready to turbocharge your performance with downhill drills, pacing tricks, and mindset mastery.Epic Wins and Epic Fails:
Elite athletes dish on their most memorable moments, from shaving minutes off their personal bests to hitting the wall in spectacular fashion.Learn from their triumphs and pitfalls as they share their top dos and don'ts for conquering the Boston beast.Personal Perspectives and Pro Tips:
Hear from everyday heroes who've tackled the Boston Marathon firsthand, offering sage advice on everything from pacing to pre-race rituals.Laugh, cry, and nod along as they share their unforgettable highs and hilarious lows from the racecourse.Connect with Us and Join the Fun:
For more behind-the-scenes action, follow us on Instagram: [HUB Life Podcast Instagram](insert link)Stay in the loop with updates and discussions on Facebook: [HUB Life Podcast Facebook](insert link)Dive deeper into our marathon madness on our website: [HUB Life Podcast Website](insert link)Keep the Conversation Going:
hubtrainingcenter.com
https://www.instagram.com/hubtraining/
https://www.facebook.com/HUBtrainingCenter/

Share your Boston Marathon dreams, dilemmas, and victories using #BostonMarathonMania and #HUBLifePodcast.


*Disclaimer: Buckle up for a wild ride! The insights and anecdotes shared in this episode are meant to entertain, inspire, and inform. Always consult with a professional before embarking on any marathon adventure.*

“I’m in a really beautiful spot where I feel like I have nothing to lose, but just
everything to gain--- I’m putting everything out there, my heart, my soul, my
running shoes and going for it with every opportunity” 
                                                                                                 -Keira D'Amato
https://keiradamato.com/

Welcome to HUB Life, where we dive deep into the extraordinary journeys of individuals who defy limits and redefine success. In this episode, we have the privilege of sitting down with none other than American Runner, Keira D'Amato. 

Join us as Keira takes us on an exhilarating run through her remarkable career, unveiling the secrets behind her stellar achievements and the challenges she's conquered along the way. With candid insights, she shares her profound wisdom on listening to one's body and fueling it for triumph, painting a vivid picture of the dedication and discipline required to excel in the world of distance running.

But Keira's story goes beyond the track. She opens up about the unwavering support of her family and tribe, highlighting the pivotal role they've played in her journey. From smashing American records to embracing a growth mindset, Keira embodies resilience and gratitude in every stride she takes.

Prepare to be inspired as we delve into the heart and soul of a true warrior, a force to be reckoned with when she toes the line in any race. Don't miss out on this extraordinary interview with one of America's finest distance runners – Keira D'Amato. Tune in now and be ready to witness greatness in motion.

hubtrainingcenter.com
https://www.instagram.com/hubtraining/
https://www.facebook.com/HUBtrainingCenter/

hubtrainingcenter.com
https://www.instagram.com/hubtraining/
https://www.facebook.com/HUBtrainingCenter/

Episode Description: 

Gear up and pedal into the season of renewal with "CycleSpring," the podcast where we unlock the secrets of optimal cycling training. Just like that exhilarating moment when you first rode solo on your two-wheeler, cycling offers boundless freedom, exploration, and a path to fitness. As the days grow longer with the springtime sun, it's time to swap out space heaters for fans in our riding studios and embrace the imminent race season.

Whether you've been spinning through the winter or dusting off your bike for a fresh start, spring heralds a perfect opportunity for progress. Similar to running, cycling holds immense potential for fitness gains when approached methodically. Join us as we delve into the intricacies of building a structured cycling program, led by seasoned coaches and experts in the field.

From understanding key terms like VO2 max, lactate threshold, and Functional Threshold Power (FTP), to mastering power-based training zones, we'll guide you through the essentials of optimizing your cycling performance. Discover how to use data from power meters to identify strengths, weaknesses, and track your progress effectively.

But it's not just about the numbers – we'll also explore the importance of building a solid base through steady-state training, the cornerstone of cycling fitness. Learn how to balance intensity, rest, and endurance to tailor your training plan to your goals and lifestyle. Plus, we'll share tips on incorporating strength training, improving bike handling skills, and staying safe on the roads.

For time-strapped cyclists juggling multiple disciplines, we'll offer practical advice on maximizing training hours and maintaining progression. From setting realistic goals to fueling your rides with proper nutrition and hydration, we'll equip you with the tools you need to thrive in the saddle.

As you transition into spring, tune in to "CycleSpring" for expert insights, training strategies, and inspiration to elevate your cycling game. Whether you're aiming for podium finishes or simply seeking the joy of the open road, let's pedal into the season ahead with confidence and determination.

Run with Purpose Blog:
https://hubtrainingcenter.com/2024/03/run-with-purpose/ 

Run/Walk Program:
https://www.orthovirginia.com/wp-content/uploads/2022/04/Herring-Interval-Run-Dr-Herring-Dr-Green_1.pdf
5 Levels or Zones:

Level 0: is you sitting on the couch planning to run or procrastinating.   
Level 1: is perceived as easy.  You are jogging easy.  This has been labeled a “recovery run”.  I am adamantly against this type of run.  Your gait is different and the impact on your legs is tremendous trying to slow down. If you are doing a recovery run because you are fatigued, then all the force goes across your aging joints.  The muscles can’t absorb the force. I would rather you ride a bike, swim, or just walk for recovery.   
Level 2: is the key to endurance fitness.  This has been labeled zone 2 in the fitness world.  When you are running zone 2, you can carry on a conversation. If you can’t talk, you are not in zone 2.  The scientific purpose of this zone is to build mitochondria, the organelles in your cells that provide energy. The biggest mistake is running too hard.   This level of running should make up 70-80% of your training. This type of run requires very little recovery. A great way to build your longer steady run is progress your walk/ run sequence to 8-9 min steady run/1 min walk progressing the repetitions.  
Level 3: Tempo work is your pacing for a 5k or 10k.  This is done in longer intervals. This is moderately hard but sustainable.  
Level 4: This is labeled hard.  You can do shorter intervals and make a harder effort. These 1-3 min intervals build strength and power. This can include harder hill or track intervals. 
Level 5: Very Hard. These are short less than 1 min intervals to build top speed and push your heart rate to the max level.  These are uncomfortable but crucial. 
When you are run training, the majority of your running should be at a steady level.  As you build fitness, you can go up in levels of intensity. Do not progress too quickly or skip levels.  This leads to injury.  We recommend first adding tempo.  With increased intensity, you will need increased rest (days off running) . Complete several weeks completing tempo work 1-2 times per week, then add hard.  Again, this will take more rest. After you have built the fitness and resilience to run hard, then add very hard.   One major key to running healthy is to plan your week and plan your month.  Run steady 3-4 times a week and 1 tempo/hard/very hard session with adequate rest allows for fitness gains in a safe affective manner.   
Key Points to building run fitness 
Start slow and build with a plan.  Running steady is the majority and most important part of run fitness. When you add in harder runs use the progression from tempo to hard to very hard.  Make sure you give your body more rest with increased effort. On your defined easy days, find a “cross train” exercise" that is low impact.  Your aging joints will be much happier.  

Welcome back to HUB Life! Episode 26 is here, and we're thrilled to reconnect with all our amazing listeners. In this episode, we dive headfirst into the pulse of current events, sharing our insights and perspectives on what's happening in the world around us.

But that's not all – we're tackling a topic that resonates with many of us: finding your year goals. Have you ever felt lost or struggled to identify a motivating goal for yourself? Well, you're not alone, and we've got your back. Join us as we share personal experiences and discuss strategies to discover fun and exciting goals that will truly challenge and inspire you.

Whether you need a fresh perspective, looking to reignite your motivation, or simply seeking some guidance on setting meaningful goals, this episode has something for everyone. Get ready for an engaging conversation filled with insights, laughter, and practical tips to help you navigate the journey of defining and achieving your year goals.

Tune in to HUB Life Episode 26 and let's embark on this empowering journey together!