Flowstate Podcast

Flowstate Podcast
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Two friends and running enthusiasts diving into all things training, racing, and performance. With insights, anecdote, and a passion for the sport, we’re here to entertain, educate, and inspire. Subscribe on Spotify and follow us on our socials.

  1. APR 29

    Ep.48 - Race Strategy, the Science of Intervals, and AI Voices?!

    Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:flowstate.runners@gmail.com In this episode of Flowstate, hosts Luke and Adak delve into the intricacies of endurance training, recovery, race strategies, and the importance of both science and intuition in athletic progress. Whether you're a recreational runner or a seasoned athlete, their candid discussions provide valuable lessons on how to optimise training, listen to your body, and enjoy the process. 00:00 - Welcome and recent technical mishaps with recording02:23 - Luke's experiment with AI voice mimicry and its implications04:18 - The importance of sleep and optimal dinner timing for recovery09:37 - Managing injury: understanding nerve entrapment and recovery options13:24 - Weekly training volume, long runs, and training structure insights17:06 - Threshold session details and physiological reasoning behind rest intervals23:53 - How effort-based training and auto-regulation can work for recreational athletes33:52 - Race strategies for Belfast marathon and course profile considerations44:28 - The importance of enjoying the process and racing for personal fulfillment47:54 - Overview of upcoming races: Boston, London, and local events52:12 - Navigating weather conditions and pacing strategies for races54:47 - Course features and their influence on pacing: Belfast's elevation profile56:45 - Wrapping up: reflections on training, racing, and enjoying the journey

    56 min

  2. APR 22

    Ep.47 - Adam's Return to Running, A New Coach, and Managing Training Stress!

    Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:flowstate.runners@gmail.com In this episode, Luke and Adam reconnect after a busy few months, sharing personal updates, training insights, and how to adapt your running routine amidst life's uncertainties. Whether you're balancing parenthood, injuries, or busy schedules, this conversation offers practical advice and inspiration. 00:00 - Introduction and episode overview 00:30 - Catching up after months of busyness 01:23 - Marathon season and upcoming races 02:23 - Personal training gains and muscle memory 03:26 - Luke's recent illness and running milestones 04:13 - Reflections on recovery and future race plans 05:30 - Adam's injury update and rehab journey 06:50 - How to manage injuries and training load 08:27 - Working with coach Dan Nash and training structure 09:46 - Building mileage safely and avoiding overtraining 11:54 - Life changes: pregnancy announcement and planning 17:17 - Setting realistic goals with family commitments 18:45 - Navigating life stressors and prioritizing priorities 20:19 - Future races and marathon plans with family 21:12 - Pregnancy updates and maintaining activity during pregnancy 22:01 - Balancing training with life events (kids, work) 23:07 - Strategies for managing time, energy, and priorities 25:31 - The importance of honest communication with athletes 28:34 - How stress impacts training and recovery 29:50 - Optimizing training for busy lives and limited time 32:24 - The role of intensity and volume in maintenance

    36 min

  3. APR 15

    Ep.46 - An Apology?! Understanding Deloads, & Fueling Strategies!

    Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:flowstate.runners@gmail.com In this episode, Luke shares personal training updates, insights on managing fatigue, deload strategies, and nutrition tips for endurance athletes. He discusses how to optimize training, avoid overtraining, and improve performance through smarter recovery and nutrition planning. 00:00 Welcome Back and Personal Updates 01:42 Training Journey and Cycling Insights 09:52 Understanding Deloads and Recovery 13:41 Addressing Common Training Questions 27:15 Nutrition and Training Strategies

    37 min

  4. MAR 18

    Ep.45 - Zone 2 Overrated? Protein Timing for Runners, and Heart Rate vs Pace!

    Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:flowstate.runners@gmail.com In this solo episode, Luke dives into various topics related to endurance sports, training, and nutrition. He addresses listener questions, providing insights into zone two training, heart rate versus pace training, and the effectiveness of indoor cycling. Luke also shares personal experiences and advice on running techniques, fueling strategies, and the importance of cross-training. Introduction & Episode Overview (0:00 - 0:51) Zone Two Training: Is it Overrated? (1:19 - 5:11) Heart Rate vs. Pace/Power Training (5:11 - 9:00) Training Frequency: Making Gains with Limited Days (9:00 - 12:19) Running Techniques: Cadence and Heel Striking (12:19 - 19:02) The Role of Carbon-Plated Shoes (19:30 - 22:45) Easy Runs vs. Race Pace (22:45 - 25:36) Nutrition & Fueling: Gels vs. Real Food (26:06 - 28:30) Protein Timing for Endurance Athletes (28:30 - 30:23) Recovery: Rest Days vs. Recovery Sessions (30:23 - 35:14) Indoor vs. Outdoor Cycling (35:14 - 37:32) Cross-Training for Cyclists (37:32 - 40:26) Conclusion & Listener Engagement (40:26 - 41:22)

    42 min

  5. MAR 11

    Ep.44 - Adam's Return to Running, Albums for Training, and Harry Styles?!

    Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:flowstate.runners@gmail.comJoin Luke and Adam as they discuss Harry Styles' new album, their favorite music, running experiences, and upcoming cycling events. This episode blends music insights with fitness updates and personal stories, perfect for enthusiasts of both music and endurance sports. 00:00 Welcome Back and Personal Updates 02:41 Harry Styles: The Music and the Marathon 05:31 The Impact of Albums and Personal Favorites 10:30 First Albums and Nostalgic Memories 16:57 Running and Music: A Perfect Pairing 22:42 Adam's Training and Health Updates 23:47 Football and Fitness Updates 26:18 Returning to Running and Training Structure 28:23 The Joy of Spring Running 31:12 Training Plans and Coaching Decisions 33:37 Cycling Adventures and Challenges 37:31 Saddle Sores and Recovery Strategies 40:49 Exploring Group Rides and Competitive Cycling 47:05 The Thrill of Cycling Competitions 48:18 Spring Classics and Cycling Events 52:38 Weekend Plans and Reflections

    1 hr

  6. MAR 4

    Ep.43 - Tips for Race Prep, and the Enhanced Games?!

    Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:flowstate.runners@gmail.com In this episode, Adam shares insights on training, race preparation, and the controversial topic of performance-enhancing drugs. He discusses the benefits and considerations of carbon-plated shoes, mental strategies for race day, and his views on the Enhanced Games. 00:00 Introduction and Overview 06:34 Training Log and Weekly Summary 16:52 Thoughts on the Enhanced Games 24:51 Mental Preparation for Racing

    41 min

  7. FEB 25

    Ep.42 - Fatigue Management, Half-Marathon Results, and Peptides?!

    Follow us on socials Instagram: @Flowstate.pod @Adamsmythcoaching @Action_twyford YouTube: https://www.youtube.com/@Flowstate.runners Strava: https://www.strava.com/athletes/5629117?oq=adam (Adam) https://www.strava.com/athletes/11103315 (Luke) Contact: flowstate.runners@gmail.com In this episode of Flowstate, hosts Luke and Adam delve into training fatigue, the impact of variety in training, cycling gear, and the realities of doping in endurance sports. They share personal experiences, insights on race performances, and thoughts on the culture surrounding athletic performance.

    1h 3m

  8. FEB 18

    Ep.41 - Is Speed More Impressive Than Distance, and Should You Worry About Being Marathon Ready?!

    Follow us on socials Instagram: @Flowstate.pod @Adamsmythcoaching @Action_twyford YouTube: https://www.youtube.com/@Flowstate.runners Strava: https://www.strava.com/athletes/5629117?oq=adam (Adam) https://www.strava.com/athletes/11103315 (Luke) Contact: flowstate.runners@gmail.com In this episode of Flowstate, Luke and Adam celebrate their first anniversary while discussing the challenges of seasonal affective disorder, cycling adventures, and updates on their training routines. They delve into marathon training insights, debating the merits of distance versus speed in running, and share strategies for mental preparation leading up to races. The conversation wraps up with a lighthearted discussion about their favorite crisps, showcasing their camaraderie and humor. 00:00 Celebrating One Year of Flow State 05:14 Seasonal Affective Reflections 10:26 Cycling Adventures and Group Dynamics 15:13 Training Insights and Body Awareness 22:31 Desire to Compete and Future Aspirations 28:23 The Challenge of Speed vs. Distance 30:42 The Joy of Running Events 32:47 The Impact of Social Media on Running 36:20 Marathon Training Insights 45:25 Understanding Fatigue and Fitness in Training 48:58 Crisps and Lighthearted Banter

    1h 2m
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About

Two friends and running enthusiasts diving into all things training, racing, and performance. With insights, anecdote, and a passion for the sport, we’re here to entertain, educate, and inspire. Subscribe on Spotify and follow us on our socials.

Information

  • Creator
    Flowstate Podcast
  • Years Active
    2025 - 2026
  • Episodes
    53
  • Rating
    Explicit
  • Copyright
    © Flowstate Podcast
  • Show Website
    Flowstate Podcast

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