MicroCast Microcosm Coaching

Runners should shift away from focusing on data and tech to truly learn how to gauge their efforts. Tune in to find out why using RPE is better than a heart rate monitor for runners.

We also dive into


Sodium bicarbonate - helpful for hyped?
Beet juice for race day performance and pee!
Can caffeine enhance your performance?
Ketones- the pros and cons of exogenous ketones.
How TJ is getting his downhill legs for WSER

microcosmcoaching@gmail.com

microcosm-coaching.com

We dive into the physiology of aging for athletes and how everyone can embrace the aging process. Even if you're not yet a master athlete, there is so much to learn from the aging process and taking a long-term, process-oriented approach for lifelong athletics

Plus


Spring Energy controversy
Pop-tart update!
Strength Training for older athletes
cross training for athletes over 40
Protein intake and muscle mass

When should athletes wear supershoes? We discuss when athletes will get the most out of carbon supershoes and what to consider when training and racing with carbon. Plus, Coach TJ discusses his recent fourth-place finish at the Lake Sonoma 50 and what he learned from the race that he's taking with him to Western States!



microcosm-coaching.com

microcosmcoaching@gmail.com

In this episode, coach Zoë and TJ talk about maximizing spring trail training to prepare for summer races and adventures. Plus, we talk about how TJ is training for the Lake Sonoma 50 and using it as a focused effort to get ready for Western States. We also dive into:


The Barkley Marathons
How to increase vert
improving downhill running
building aerobic base
planning summer race schedules



microcosmcoaching@gmail.com microcosm-coaching.com

We have a special guest on this week's podcast, Mental Performance Consultant and Professional Trail Runner and Climber, Lucie Hanes. Lucie has finished 2nd at the Leadville 100, 1st at the Ring of Springs 100k and 1st at the Valkyrie 50k. She's a 5.14a climber and is sponsored by Scarpa. As well as been an accomplished athlete in two disciplines, Lucie is fast becoming a thought leader in the space of Applied Sports Psychology for Outdoor athletes and has her Masters in Applied Sports Psychology. This conversation is full of tons of great insights for athletes of all levels, so check it out!



In this episode, Lucie takes us on an inside out journey into the following topics:

-The Impact of Mental Barriers on Performance

-The Importance of Embracing Failure and Learning From it

-The Process of Grieving Failure and Finding Lessons From it

-The Power of Segmenting

-Integrating Mental Performance Training with Physical Training

-Finding Harmony between Outcome and Process

-Shifting Focus from Outcome to Process



You can check out Lucie on the web through the following links:



https://insideoutathlete.com/

Lucie Hanes

On this week's podcast, coaches TJ David and Zoë Rom take a deep dive into the guiding principles athletes can use to help shape their training when they are looking to pursue their potential. We talk about everything from the importance of knowing your why and developing your vision, so having a sound plan so you can work on the gap between where you are today and where you want to go. We also get into some guiding principles and ways to approach your training on a daily basis and offer some additional principles around Patience, Judgment, Stress, The Numbers and Data and more.

As usual, TJ and Zoë start the call off with a fun hot or not, talking about real foods athletes often use on race day and giving their takes on those choices.

microcosmcoaching@gmail.com
microcosm-coaching.com