Dr. Marion "Moose" Herring is an orthopedic sports medicine physician with Dr. Rob Green Sports Chiropractor. We are lifetime endurance athletes.We are trier of most fads.We are maker of many mistakes.We are husbands, fathers, sports med docs, and athletes just trying to be the best us.
Dr. Marion Herring and Dr. Rob Green
Send us a textBoston Marathon Special – Course Breakdown & Race Day Tips
Send us a textIn this episode of The HUB Life Podcast, we sit down with Dr. Moose Herring and race winner Tricia Denardis for an in-depth race recap. Moose shares his experience on the course, breaking down the highs, lows, and lessons learned. Tricia, the overall female champion, gives us insight into her race strategy, mental approach, and what it took to secure the win.We also dive into Tricia's impressive background—her journey as an athlete, key influences, and what keeps her motivated. Whether you're a seasoned racer or just getting started, this episode is packed with inspiration, training insights, and a firsthand look at what it takes to compete at a high level.Tune in and get ready to be inspired! Tricia Denardis: https://www.instagram.com/burpeesandburpcloths/Miles with Moms Podcast: https://podcasts.apple.com/us/podcast/miles-with-moms/id1772651447JOIN US ON STRAVA: https://www.strava.com/clubs/hublifeKeep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a textIn this episode of the HUB Life Podcast, we dive into Moose's journey as he transitions from road running to trail running. We break down his training approach, the challenges of building endurance on the trails, and what he's learned along the way. From technical terrain to pacing strategies and race prep, Moose shares his firsthand experience and what's surprised him most about the sport. Whether you're a seasoned trail runner or considering your first off-road adventure, this episode has insights and inspiration for every runner.https://www.instagram.com/activeperformancerva/https://www.instagram.com/mooseherringmd/
Send us a textIn this episode, we dive into the science behind ultra-endurance performance with special guest Ryan, known as Ryan Runs Ultras. We put Ryan through three metabolic tests—Resting Metabolic Rate (RMR), Metabolic Efficiency, and VO2 Max—to uncover what fuels his incredible endurance feats.Join us as we break down the results of these tests and discuss how they apply to training, nutrition, and performance optimization for ultra-distance athletes. Whether you're an ultra-runner, triathlete, or just curious about the science of endurance, this episode offers valuable insights you won't want to miss.
Send us a textAre you stuck in the cycle of long, monotonous winter rides? In this episode, we're shaking up the traditional approach to offseason training with the concept of reverse periodization. Join us as we dive into why winter is the perfect time to prioritize high-intensity indoor bike training and how this strategy can set you up for race day success.We'll break down:The difference between reverse and traditional periodization.Key benefits of focusing on power and speed before building endurance.Effective indoor workouts to maximize your time and effort.Tips for staying motivated through the winter months.Whether you're a seasoned cyclist or new to the sport, this episode will help you rethink your approach to winter training. Tune in to learn how to leverage reverse periodization to build strength, avoid burnout, and hit your spring races feeling stronger than ever.JOIN US ON STRAVA: https://www.strava.com/clubs/hublifeKeep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a textThe Four Pillars of Physical HealthMobility: The ability of your joints to move freely through their full range of motion, ensuring efficient and pain-free movement.Stability/Balance: The capacity to maintain control and equilibrium during movement, essential for coordination and injury prevention.Strength: The power to generate force and perform daily activities or athletic tasks with resilience and reduced injury risk.Endurance: The ability to sustain physical activity over time, enhancing cardiovascular and muscular stamina.Dynamic Warm Up Sequence: https://www.youtube.com/watch?v=b1LLHPjy1fo&list=PLZO-mex6c7t2p-fZ1Q5QGgaNI4epLXnClBook Recommendation: The Lost Art of Running: A Journey to Rediscover the Forgotten Essence of Human Movement by Shane Benzie. A fantastic guide to improving running form and efficiency while embracing the joy of movement.https://www.amazon.com/Lost-Art-Running-Rediscover-Forgotten/dp/1472968085Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a textIn this episode, we dive into the world of trail running, exploring how to get started and why it's such an incredible workout for both your body and mind. From boosting cardiovascular health and building strength to reducing stress and enhancing mental clarity, trail running offers a unique blend of physical and psychological benefits. Whether you're new to running or a seasoned athlete looking to hit the trails, we'll share tips, techniques, and inspiration to help you make the most of this rewarding activity.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a textIn this episode of HUB Life, Dr. Moose Herrring and Dr. Rob Green dive into essential recovery strategies after a major race or endurance event. From rest periods and active recovery to nutrition and mental reset, we cover the tools you need to bounce back stronger and smarter.We also take a closer look at plyometrics: those explosive, high-intensity movements often hailed for building power and speed. While these exercises can offer significant benefits, they have inherent risks—especially for runners. Learn when and how to use plyometrics safely to maximize performance without jeopardizing your progress.Whether you're recovering from a PR effort or contemplating adding plyos to your routine, this episode has something for you! Tune in to stay informed, stay healthy, and keep moving forward.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a textIn this episode of HUB Life, Dr. Moose Herring and Dr. Rob Green dive into the art of goal transition and why it's perfectly fine to shift your focus. Whether you're aiming for new personal records or making adjustments to suit your lifestyle, we explore the key questions that help you navigate change with purpose.Why is change necessary?Assessing where you are now and how you got here.Defining where you want to go next.Creating strategies and tactics for a successful transition.Tune in for actionable insights on how to reassess your path and redefine success on your terms!Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a textIn this episode of the HUB Life Podcast, Dr. Moose and Dr. Rob dive into their top 5 favorite things that keep their endurance lifestyle thriving. From training hacks and recovery tools to nutrition tips and mindset shifts, they share what keeps them motivated, performing at their best, and enjoying the journey. Whether you're a seasoned athlete or just getting started, this episode is packed with practical advice and personal insights that can help elevate your endurance game. Tune in and get inspired to take your endurance lifestyle to the next level!Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a textDescription:In this episode, we dive deep into the complex world of metabolism and metabolic health, exploring how it impacts endurance athletes. Learn what metabolism really means, the role of carbohydrates and fats as energy sources, and how different exercise intensities affect fuel utilization. We'll discuss the critical concept of FATmax, why many athletes struggle with metabolic inefficiencies, and why being fit doesn't always mean being metabolically healthy. Discover how metabolic syndrome can silently impact even the most dedicated athletes and how using tools like Continuous Glucose Monitors (CGMs) can provide valuable insights into your unique metabolic responses. We'll also cover actionable strategies to enhance metabolic efficiency through training, personalized nutrition, and metabolic testing, setting the stage for optimizing performance in our clinic. Whether you're a seasoned athlete or just starting, this episode will equip you with the essential knowledge to improve your metabolic health and endurance performance.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a Text Message.Description:In this special episode, Rob and Moose sit down with the legendary hosts of IM Talk, John Newsom and Bevan James Eyles, for a candid and insightful conversation. Together, they explore the origins of IM Talk, revealing the journey that turned their podcast into one of the most trusted voices in the triathlon community. From their motivations to their milestones, John and Bevan share the secrets behind their long-standing success.The discussion moves beyond the podcast to cover the evolution of Ironman racing, the rise of competing events like Challenge Roth, and what the future may hold for Kona. They also dive into the rapid improvements in racing times, discussing the factors behind these gains and who to watch in the coming years. Wrapping up with advice and reflections on the triathlon community, this episode is packed with insights for athletes, coaches, and fans alike.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a Text Message.In this episode of the HUB Life podcast, we challenge the common perception that walking during a run is a sign of weakness. Focusing on the proactive use of the run-walk method for performance, we explore how strategically integrating walk intervals can help you run faster, reduce fatigue, and prevent injury. We'll contrast this approach with the Galloway Method and reactive walking, highlighting why a well-planned run-walk strategy can be a game-changer for long-distance races, tough conditions, or recovery phases within your training. Tune in to learn how to optimize your run-walk ratios track performance data, and use this method to elevate your running to the next level. Whether you're training for a marathon or simply looking to improve your endurance, this episode will show you how walking can help you reach your running goals.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a Text Message.Join us on this episode of The HUB Life Podcast as we chat with the multi-talented Jill Blankenburg. With a rich history in triathlons and a background in radio and music, Jill has a unique and inspiring story to share. We'll explore her journey from joining a local triathlon group in Richmond to completing multiple Ironman races, her work with the Richmond Tri Club, and her new role as an Ironman announcer following the retirement of Mike Reilly. We'll also delve into her career as a Radio DJ, her passion for singing, and how she balances it all with her personal fitness goals.Tune in for insights, memorable stories, and valuable advice for athletes preparing for their races.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a Text Message.Join Dr. Rob Green and Dr. Moose Herring on the HUB Life podcast as they delve into the journey of aging and its impact on endurance athletes. This episode explores the physical, mental, and emotional changes that come with age and how they affect athletic performance and training.Episode Highlights:Key Elements for SuccessAcceptance: Embrace the reality of aging and its effects.Motivation/Attitude: Cultivate a positive mindset and drive.Realism: Set achievable goals based on your current capabilities.Consistency: Maintain a regular training routine.Rest: Prioritize rest and recovery to avoid burnout and injury.Key Factors:Sleep: Absolutely crucial for recovery and performance.Mobility: Maintain flexibility and range of motion to stay agile.Strength: Build and preserve muscle strength to support overall fitness.Nutrition: Fuel your body properly to enhance performance and recovery. Proper protein intake and good blood sugar controlEndurance: Embrace challenging workouts while ensuring proper recovery, focusing on zone 2 training rather than inactivity.Whether you're a seasoned athlete or just starting your endurance journey, this episode offers valuable insights and practical tips to help you thrive at any age. Tune in and stay inspired to keep pushing your limits, no matter the years that pass.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Send us a Text Message.Description:Join us on HUB Life as we sit down with Parker Spencer, the esteemed Head Coach of USA Triathlon's Project Podium. In this insightful episode, Parker shares his journey from leading endurance programs at Liberty University to becoming the 2022 USAT Olympic Coach of the Year. We delve into his coaching philosophy, the formation and objectives of Project Podium, and the preparation strategies for the upcoming 2024 Paris Olympics. Discover how Parker is shaping the future of American triathlon by training elite athletes for both immediate and long-term success, with an eye on the 2028 LA Olympics. Whether you're an athlete, coach, or sports enthusiast, this episode offers a fascinating glimpse into the world of high-performance triathlon coaching.https://www.usatriathlon.org/foundationKeep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Description:Join us on this inspiring episode of the HUB Life Podcast as we dive into the exhilarating world of triathlons with Dr. Herring and Dr. Green. Discover how and why these passionate athletes began their journey into the challenging yet rewarding world of multisport racing. Listen as they share their personal stories, from the initial spark that ignited their passion to the transformative effects triathlons have had on their lives. Whether you're a seasoned triathlete or just curious about the sport, this episode will motivate you to find your own "why" and explore the profound impact that triathlons can have on your physical, mental, and emotional well-being. Tune in to learn why you should consider embarking on this incredible journey, and what to expect along the way.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Episode #34: Swimming with PurposeIn this episode of the HUB Life Podcast, we dive into the intricacies of swimming with a focus on efficiency, power, and speed. Discover how mastering your technique and breathing can transform your swimming experience and overall performance. We cover essential tips to swim faster by decreasing resistance and increasing propulsion, and explore critical aspects such as posture, the catch-pull-push technique, and the importance of staying comfortable and relaxed in the water.Highlights include:Key techniques to enhance your swim: from maintaining proper posture to perfecting your breathing.Various workout setups: steady-state swims, CSS-based swims, strength training, pace control, and recovery.Importance of swim drills and dryland training to refine specific stroke components.Triathlon-specific strategies: sighting, drafting, buoy turns, and wetsuit practice.Join us for expert advice and practical tips to conquer the water with confidence and efficiency.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
Stress + Rest = Success!"Recovery is the downtime between workouts and it's the time we transform into fitter athletes. Training physically stresses the body as we ask it to run longer and/or faster. In doing so, we cause microscopic tears in muscle tissue, deplete energy stores, pound bone, tax energy systems, and basically push the limits of our current fitness level. This physical stress causes a frenzy of internal activity as our body rushes to repair itself and prepares to meet this level of stress next time around. This stress and repair cycle ultimately creates a stronger version of our former selves. When the repairing and rebuilding can't keep up with the physical demands of training, then things go awry, and injuries are usually the end result. " Susan Paul Runners WorldKeep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
In this podcast episode, we delve into the silent killer lurking within our bodies: atherosclerotic heart disease. Despite the misconception that endurance athletes are immune to such issues due to their rigorous cardiovascular exercise, the reality is starkly different. Even the fittest among us, like marathoners and triathletes, are not exempt from this insidious threat.Join us as we explore the stories of seemingly invincible athletes, like Jim Fixx, author of "The Complete Book of Running," and Alberto Salazaar, a professional marathoner, both succumbing to heart disease despite their physical prowess. We confront the grim reality that genetics can be an insurmountable factor in this battle for heart health, regardless of one's athletic achievements.But fear not, for knowledge is our greatest weapon. Learn about the crucial tests for heart disease risk:Cholesterol screenings: HDL, LDL, VLDL, and triglyceridesApoB testingCardiac CT scansDiscover how seemingly normal results may hide underlying dangers and why it's imperative to strive for optimal levels, not just "normal."Through personal anecdotes and medical insights, we uncover the intricate workings of our circulatory system and how cholesterol, both friend and foe, plays a pivotal role. Hear firsthand accounts of individuals, like the host's own father, whose lives were claimed by this stealthy assailant despite their active lifestyles.Take charge of your health journey by arming yourself with knowledge. Explore the options for early detection and treatment, including ApoB testing and cardiac CT scans, and understand why investing in prevention today can save lives tomorrow.Join us as we confront the sobering reality of heart disease, challenge misconceptions, and empower ourselves to defy the odds. Because when it comes to matters of the heart, even endurance athletes are not immune, and knowledge truly is our strongest ally.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
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.comhttps://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.comhttps://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 justeverything to gain--- I'm putting everything out there, my heart, my soul, myrunning shoes and going for it with every opportunity” -Keira D'Amatohttps://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.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
hubtrainingcenter.comhttps://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.pdf5 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!
Inspired by the groundbreaking work of psychologist Carol S. Dweck. In this episode, we explore the dynamic interplay between two distinct attitudes that shape our approach to challenges, achievements, and personal growth.Understanding the Two Main Mindsets:1. Fixed Mindset: - Individuals believe their abilities, intelligence, and talents are fixed traits, inherent and unchangeable.2. Growth Mindset: - Individuals believe their abilities and intelligence can be developed through dedication, hard work, learning, and perseverance, fostering a belief in continuous improvement.Navigating Challenges:-Fixed Mindset: Tends to avoid challenges, fearing failure as a reflection of inherent inability.- Growth Mindset: Embraces challenges as opportunities for learning and skill development.View of Effort:-Fixed Mindset: Views effort as fruitless, associating hard work with a lack of natural talent.-Growth Mindset: Sees effort as a path to mastery, understanding that consistent hard work contributes to improvement.Response to Setbacks:-Fixed Mindset:* Interprets setbacks as a direct reflection of ability, possibly leading to giving up in the face of adversity.-Growth Mindset:* Views setbacks as temporary, integral to the learning process, bouncing back from failures as opportunities to learn and adapt.Feedback Reception:-Fixed Mindset: Less receptive to constructive criticism, viewing feedback as a judgment on inherent abilities.-Growth Mindset: Open to feedback, seeing it as valuable input for improvement, separate from personal worth.Mindset in Endurance Sports:- How does your mindset influence your approach to training, racing, and overcoming challenges?Exploring Mindset and Training:- Examine your attitude toward training and the importance of a growth mindset in embracing challenges.Mindset on Race Day Performance:- Can your mindset differ on race day?- How a growth mindset contributes to resiliency, adaptability, and perseverance during racing.Overcoming Setbacks and Challenges:- Address the inevitable setbacks and challenges faced in endurance sports.- How a growth mindset can lead to bouncing back, learning from failures, and continuing to progress.- Dive deeper into the concept of mindset by reading "Mindset" by Carol Dweck https://www.amazon.com/Mindset-Psychology-Carol-S-Dweck/dp/0345472322/ref=sr_1_3?keywords=mindset&qid=1702243512&sr=8-3
In Episode #24 Join us, Dr. Moose Herring and Dr. Rob Green, as we share our insights on redefining the "off-season," and introduce HUB's innovative Hurricane Periodization. We dive deep into questions surrounding the concept of being "off" and explore whether taking it easy or relentlessly pursuing aggressive goals year-round is truly beneficial. Drawing parallels with the cyclical nature of hurricanes, we examine the importance of adopting a strategic and dynamic approach to training and how it can influence your athletic training and long-term health.Are you currently weathering the storm with a big build-up of intensity? Perhaps you're emerging from the storm and need to address the aftermath, focusing on repairing and strengthening. Or maybe you find yourself in a phase of clear skies, where you can prioritize less turbulent training to maintain a solid foundation.Join us for a breakthrough discussion that promises to reshape your perspective on training structure. Discover how embracing the ebb and flow of your athletic journey can lead to improved performance and a more well-rounded approach to your fitness goals. This episode is packed with insights that will empower you to navigate your training landscape with wisdom and precision. Don't miss out on this enlightening conversation that could redefine your entire athletic experience. This episode is a testament to our personal battles, victories, and the lessons we've learned along the way as family men, professionals, and lifetime endurance athletes. Trust us, you don't want to miss out on these tried-and-true insights from seasoned experts in sports medicine and endurance sports. So, strap on your headphones, and let's get started!Check us out at hubtrainingcenter.comFollow us on:https://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter
In today's episode, we're putting the spotlight on continuous glucose monitoring (CGM) and its implementation for us as athletes. We explore what a CGM is and how it works and Dr. Herring breaks down the science behind these wearable devices, explaining how they provide real-time data on blood sugar levels, allowing athletes to gain insights into their body's response to different foods and activities.Discover the practical applications of CGMs for athletes as we explore how monitoring blood sugar levels can lead to better nutrition choices. From pre-workout fueling strategies to post-exercise recovery, we'll uncover how CGMs empower athletes to optimize their metabolic efficiency, enhancing both short-term performance and long-term health.In this episode, we'll emphasize the age-old adage that an ounce of prevention is worth a pound of cure. Explore how proactive monitoring of blood sugar levels can serve as a powerful tool in preventing potential health issues down the road. Whether you're a seasoned athlete or someone embarking on a fitness journey, this episode is packed with valuable information that can help you make informed choices for your nutrition, performance, and long-term health. Tune in to HUB Life and discover how continuous glucose monitoring can help you make informed and smart decisions.hubtrainingcenter.comCGM Dexcom G7: https://www.dexcom.com/en-usSuperSapiens: https://www.supersapiens.com/
In episode 22 of HUB Life, we dive into the world of female athletes, celebrating their remarkable strength and endurance. It's a story that defies the old narrative of "Man the Hunter" theory and instead, uncovers a tale of resilience, dedication, and the remarkable science behind it all.https://www.scientificamerican.com/article/the-theory-that-men-evolved-to-hunt-and-women-evolved-to-gather-is-wrong1/Join us as we cover the pivotal role played by estrogen in their journey toward excellence. We'll delve into the often-overlooked hormone, discovering how it becomes a game-changer in their athletic achievements. This episode will explore the physiological advantages of estrogen, its impact on long-term health, and why it stands as a crucial component in the performance of female athletes.We'll also shed light on the Female Athlete Triad, a syndrome that casts a shadow on the long-term health and performance of female athletes. Throughout the episode, we'll emphasize the critical importance of meeting the energy demands of rigorous training to ensure that estrogen levels remain strong, contributing not only to their physical well-being but also to their success in sports.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8702454/We celebrate all the female warriors who continually push boundaries and redefine the possibilities in the world of sports.
In the world of running, it's often the simplest actions that make the biggest impact. We've all heard the saying that "consistency is king," and it couldn't be truer in the realm of running. It's not about making big changes or chasing the latest trends; it's the little things you do consistently that can lead to improved longevity and enhanced performance.PRE-RUN: Setting the Stage for SuccessBefore you lace up your running shoes and hit the pavement, there are several key steps to ensure your body is primed for the journey ahead.1. Dynamic Warm-Up: Just as you wouldn't start your car in the dead of winter without letting it warm up, your body needs a proper warm-up. Dynamic stretches and movements help increase blood flow, loosen tight muscles, and prepare your joints for the impact of running. Nike's Myrtl Program is an excellent starting point. The programs are linked below.2. Fuel Appropriately: Tailor your pre-run nutrition to the type of session you have planned. For shorter and easier runs, you can rely on your fat stores and work on your metabolic efficiency. For more intense sessions, provide your body with the carbohydrates it needs. Stabilize blood sugar with a pre-workout snack or drink, and consider products like UCAN for longer runs.3. Hydrate:Begin your day already hydrated to prevent muscle cramps and decreased performance. Consistent hydration over days is crucial to maintaining proper fluid balance. Electrolyte supplements like LMNT, Skratch, or Liquid IV can be useful for post-exercise hydration.DURING THE RUN: Listen to Your BodyAs you hit the road or trail, the way you approach your run can significantly impact your long-term health and performance.1. Warm Up Gradually:Avoid diving straight into your workout. Start with a slow, easy pace to allow your muscles and cardiovascular system to adjust, reducing the risk of injury.2. Fuel for Longer Sessions: For runs exceeding 60 minutes, consider supplemental nutrition. Maintain energy levels with gels, chews, or real food, aiming for 30-60g of carbohydrates per hour after the first 60 minutes. Avoid running on an empty tank.3. Listen to Your Body:Technology is a valuable tool, but don't forget to listen to your body. Pay attention to discomfort, pain, or signs of fatigue. Your body's signals are essential to avoid overexertion and injuries.POST-RUN: Recovery and ReplenishmentThe minutes and hours following your run are critical for recovery and future performance.1. Immediate Nutrition:The first 60 minutes post-training is when your muscles are most receptive to replenishment. Refuel with carbohydrates and protein to aid recovery, metabolic health, and body composition.2. Hydration: Measure your post-run water loss by weighing yourself before and after a 60-minute run without taking any fluids or bathroom breaks. Make up for this loss during the day.3. Evening Stretch: While it's crucial to maintain flexibility, avoid intense stretching immediately after a workout. Save comprehensive stretching routines for later in the day or before bedtime. Develop the habit of spending 5-10 minutes on self-care stretching.In summary, the secret to long-term running success lies in the consistency of your actions. Small, regular efforts can lead to significant improvements in both your longevity as a runner and your overall performance. Remember, it's not the grand gestures, but the everyday habits that can transform you from an average runner into a thriving, injury-free, and high-performing athlete. So, lace up, stay consistent, and enjoy the journey towards becoming a better runner.
Ever wondered why you can't seem to break through your marathon times despite logging countless miles? Do you find yourself continually battling injuries? Then grab your headphones and get ready to revolutionize your training approach. This episode dives headfirst into the world of cross-training during marathon prep, debunking misconceptions and highlighting the vital role of active recovery.Join us as we share our personal experiences and hard-earned knowledge about strategically timing strength-building workouts and cross-training sessions to optimize your performance. We uncover the secret power of swimming fitness, discuss the importance of periodization, and even get expert advice from Dr. Herring on why there's no such thing as a recovery run. We also challenge the status quo by discussing the risks of running too often and the importance of listening to your body to prevent injuries.Finally, we round up with practical tips on body maintenance, including optimal timing for different types of runs, advice on hip extension exercises, and the benefits of swimming for recovery. Listen to valuable insights aimed at endurance athletes, casual runners, and everyone in between. Whether you're training for your first marathon or your fiftieth, you can't afford to miss this episode as it could be the key to unlocking your potential and improving your overall fitness. So tune in, and let's hit the ground running!Key Run Specific Mobility:Cat/Cow Spinal Warm-uphttps://www.youtube.com/watch?v=m1JnDGL7H7Y&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=11Thoracic Mobility: https://www.youtube.com/watch?v=_uV2yHzTREE&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=7Brettzel Stretch: https://www.youtube.com/watch?v=mhrFHLyMs3g&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=13Lie Leg Over Stretchhttps://www.youtube.com/watch?v=o3MDW1i_XIo&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=3Thread Needle Exercisehttps://www.youtube.com/watch?v=wgff50NResE&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=12More Self Care Exercises on Active Recovery + Performance YouTube Channel:https://www.youtube.com/channel/UCuGQ55rBwXshvOtKiOYJcWA
In a world inundated with running advice and information, it's easy to get lost in the noise. But fear not, because in this episode, we dive deep into the art of running form, demystifying the intricacies that can make you an efficient runner. Whether you're a seasoned marathoner or just lacing up your sneakers for the first time, understanding your run gait is crucial.Join us as we explore the three key features of your run gait that can transform your running experience:1. Good Neutral Posture with Forward Lean: We'll break down the importance of maintaining a strong, neutral posture with a forward lean. Discover how this fundamental element can revolutionize your running efficiency. Most runners think "running tall" is good form. But running is a forward lean so tall is not good advice. Think of a neutral posture and forward lean like someone is pulling your heart to the finish line.2. The Foot Strike Debate: We cut through the confusion surrounding the foot strike debate. Instead of obsessing over foot position, we focus on landing with a vertical or forward shin at the strike—let your foot do what it naturally does. In the world of overstriding, it's the shin angle that puts the brakes on during your gait cycle. One simple change often puts your foot where it belongs and you simply let the foot work the way it was designed.Perfecting the Swing Phase: Learn the secrets of a good Swing phase, getting your heel up and your shin vertical at toe-off before your thigh drive. This back-end focus is essential for efficiency and enhancing your pace.Efficient running isn't just about covering miles; it's about mastering the nuances of your gait. Join us as we uncover the secrets to becoming a more efficient, powerful, and graceful runner.Tune in to this podcast episode for insights that will take your running form to the next level. Whether you're aiming for a personal best or simply want to enjoy your runs more, this episode is your guide to achieving your running goals.Don't let the noise of running advice overwhelm you—let us demystify running form and help you become the best runner you can be.Some of our favorite run drills:Posture: https://www.youtube.com/watch?v=iecA-F7Hf2IA-Skip: https://www.youtube.com/watch?v=jc55qHEISDkButt Kick: https://www.youtube.com/watch?v=L7si1cCwUKwwww.hubtrainingcenter.comhttps://www.facebook.com/HUBtrainingCenterhttps://www.instagram.com/hubtraining/Subscribe to our podcast for more expert insights and practical tips on running, fitness, and overall wellness. And don't forget to share this blog post with fellow runners who are looking to enhance their running form and efficiency.
Lace up your running shoes and join us for an empowering episode of HUB Life! In Episode 18, we dive deep into crafting a personalized 12-week plan that will not only prepare you for your best marathon but also foster holistic health and strength. Whether you're a seasoned runner or taking your first steps into the world of marathons, this episode will guide you through a comprehensive program that encompasses run training, strength training, mobility work, and a progressive approach to ensure you cross that finish line with confidence.Dr. Moose Herring and Dr. Rob Green are your guides on this journey, offering valuable insights, expert tips, and actionable advice to help you reach your marathon goals while prioritizing your overall well-being. This episode will cover:Creating Your Run Training Strategy: Discover how to structure your runs effectively, incorporating distance, tempo, and interval training to build both endurance and speed. Our experts share strategies for avoiding overtraining and reducing the risk of injury.Unlocking Strength Training's Benefits: Learn why strength training is a crucial component of marathon preparation. Our experts break down the exercises that target key muscle groups, improve running economy, and enhance overall body strength.Prioritizing Mobility for Longevity: Mobility work is often overlooked but plays a pivotal role in your marathon journey. Tune in to find out how to enhance your flexibility, prevent muscle imbalances, and maintain proper running mechanics.The 12-Week Progressive Program: Gain exclusive access to a comprehensive 12-week marathon training plan. We reveal how to gradually increase mileage, incorporate cross-training days, and strategically integrate recovery periods for optimal performance.Fueling Your Success: Nutrition is a cornerstone of any training program. Our experts share guidelines for fueling your body with the right nutrients to optimize performance, aid recovery, and support your overall health.Mindset and Mental Resilience: A marathon is not just a physical challenge; it's a mental one too. Discover techniques to cultivate a strong and positive mindset that will carry you through tough training days and across that finish line.Whether you're aiming for a personal best time, your first marathon medal, or simply want to prioritize your well-being, this episode has something for everyone. Join us on HUB Life as we guide you through a 12-week plan that integrates the physical, mental, and emotional aspects of marathon training, ensuring you emerge not only as a stronger runner but a more resilient individual.Tune in and embark on your journey to a healthier, stronger, and more empowered you. Don't miss Episode 18 of HUB Life - available on all major podcast platforms. Let's make your marathon dreams a reality!
Welcome to another invigorating episode of HUB Life: Mastering Life's Reset Button for Goal-Driven Transformation!
IntroductionAs global warming continues to impact our climate, living in regions like Richmond means dealing with scorching heat and relentless humidity. For athletes and fitness enthusiasts, these conditions can pose significant challenges to their performance and well-being. In this blog, we'll explore the science behind heat, its impact on the body, and effective strategies for training and racing in hot environments.Understanding the HeatBefore we delve into the training and racing aspects, let's understand the various factors that contribute to heat discomfort:1. Temperature: The obvious one. High temperatures are uncomfortable and taxing on the body.2. Humidity: The amount of moisture in the air affects how we feel the heat. Higher humidity levels make it feel even hotter.3. Heat Index: This factor combines temperature and humidity to give a measure of how hot it really feels to the human body.4. Dew Point: The temperature at which the air becomes saturated with moisture, leading to condensation (fog or precipitation). Higher dew points make the air feel muggy.The Problem with HeatThe human body operates best within a narrow temperature range of 98 to 103 degrees Fahrenheit (36.6 to 39.4 degrees Celsius). Going above or below this range can lead to serious health issues. To regulate temperature, our bodies employ four primary methods of heat loss:1. Radiation: The body emits heat in the form of infrared radiation.2. Convection: Heat is transferred away from the body through the movement of air or water over the skin.3. Conduction: Heat is lost through direct contact with cooler objects or surfaces.4. Evaporation: This crucial process sets humans apart, as sweat evaporates from the skin, carrying heat away from the body.Training in the Heat: Adaptation and BenefitsWhile heat can be challenging, training in hot conditions can offer real benefits to athletes. It usually takes around 10-14 days to acclimatize to a new environment. Here are some tips for effective heat training:1. Gradual Progression: Train at a steady or low heart rate for progressively longer periods in the heat. Consider these sessions as intensity workouts, and recover accordingly.2. Post-Workout Adaptation: After training, consider using a sauna or hot tub to encourage adaptation to the heat.3. Fluid Restriction: During heat training, restrict fluid intake slightly to promote physiological adaptations and tolerance to dehydration.Suggestions for Effective TrainingTo maximize your training effectiveness in the heat, follow these suggestions:1. Be Realistic: Adjust your expectations and pace during training sessions in extreme heat.2. Stay Hydrated: Drink electrolyte-rich fluids to maintain proper hydration levels.3. Time It Right: Schedule quality workouts or race-specific sessions during the cooler parts of the day.4. Acclimatize Gradually: Incorporate lower-effort 60-90 minute sessions to allow your body to acclimate to the heat.5. Stay Cool: Wear appropriate clothing to facilitate evaporation, keep exposed skin protected, and use light-colored, open headgear or a visor.Suggestions for RacingWhen it comes to racing in the heat, consider these tips for optimal performance:1. Stay Realistic: Set realistic goals and expectations based on the heat conditions.2. Hydrate Smartly: Consume electrolyte drinks and prehydrate throughout the week leading up to the race.3. Stay Cool on Race Day: Apply ice to your hands and clothing to stay as cool as possible before and during the race.
In this episode of HUB Life, we dive into the world of triathlon and the remarkable work being done by Adam Foldenauer, President of the Richmond Triathlon Club. Join us as we explore his efforts to make triathlon accessible to all, lower the barrier to entry, and foster a multisport lifestyle that brings people together and enriches lives.Adam Foldenauer is a passionate advocate for triathlon and the transformative power it holds. As the President of the Richmond Triathlon Club, he leads a dedicated team that strives to create a supportive and inclusive community for triathletes of all levels. Through group workouts, training camps, and social events, they foster a sense of camaraderie that extends far beyond the sport itself.Triathlon can be intimidating for beginners, but Adam and his team understand this challenge. That's why the Richmond Triathlon Club has implemented a mentorship program, where experienced triathletes volunteer to guide and support beginners throughout their journey. They also organize open water swim clinics to help participants gain confidence in a friendly, non-competitive environment. Diversity and inclusivity are key focuses, ensuring that everyone feels welcome regardless of their background, age, or ability.Beyond the physical aspect, Adam explains the many great things that come along with the multisport lifestyle. Triathlon pushes individuals beyond their comfort zones, fostering mental resilience and personal growth. It's not just about physical fitness; it's about friendships, the sense of achievement, and the continuous pursuit of self-improvement. Triathletes often discover a newfound appreciation for discipline, time management, and goal setting, which translates into other areas of their lives. It's an incredibly rewarding and fulfilling journey.Join us as we dive into the world of triathlon, the impact of the Richmond Triathlon Club, and the exciting initiatives that are making this sport more accessible to all. Unleash the multisport lifestyle and discover the incredible benefits it can bring to your life.Links:https://www.richmondtriclub.com/https://www.facebook.com/RichmondTriClubhttps://www.instagram.com/rvatriclub/
In this episode, we review our Happy Valley 70.3 preparation and race. Which then leads us to dive deeper into the "why" behind the things we do. Most athletes are focused on what they do and how they do it, the key to long-term success lies in discovering and owning their "why" – the purpose, cause, or belief that inspires and drives them.Applying "Start With Why" in Your Life:Ask yourself, "What is my why?" Dig deep into your passions, values, and aspirations to uncover the core belief that fuels your actions. Once you have identified your why, strive to integrate it into every aspect of your life. Communicate it authentically to those around you, whether with family, at work, or with your friends, and watch as it ignites a sense of purpose around you.Harnessing the Power of Purpose:When we start with why, we tap into the core of inspiration and motivation that can propel us forward, even in the face of challenges. Our purpose becomes the compass guiding our decisions and actions, and it enables us to create a meaningful impact on the world. Try this simple exercise to find your why - Fill in the blanks. Try this for family, work, and play:To ______________________________________. (this is your contribution).So that _________________________________. (this is your impact)Links:Simon Sinek: "Start With Why" - https://simonsinek.com/books/start-with-why/YouTube: https://www.youtube.com/watch?v=tF7YLGpOoz8TEDx Talk: https://www.youtube.com/watch?v=u4ZoJKF_VuAHubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter
www.kineticmultisports.comwww.hubtrainingcenter.comWelcome to the HUB Life Podcast! In this episode, we have the pleasure of sitting down with Greg Hawkins, the founder, and director of Kinetic Multisports. Greg's incredible journey from the chemistry lab to small business owner has led him to create and oversee over 40 races throughout a four-state area.It all began in 2005 when Greg took a leap of faith and transitioned from the world of chemistry to become a small business owner. He founded the Virginia Triathlon series, consisting of nine races, as the starting point of his entrepreneurial venture. His passion and dedication paid off, as by 2010, he expanded his reach by launching the Maryland Triathlon series.Greg's ambition knew no bounds, and in 2017, he acquired Piranha-Sports, a renowned race series, further bolstering his portfolio. In early 2018, he took his vision to the next level by establishing Kinetic Multisports, a unifying force that brought together 50 races across Virginia, Delaware, Maryland, and Pennsylvania.With over 40 events and more than 15,000 athletes participating annually, Greg's role as the founder and director of Kinetic Multisports is nothing short of inspiring. He is responsible for the overall strategic direction of the company, ensuring that each athlete's experience is outstanding. Greg's expertise in strategy, marketing, project management, and logistics allows him to utilize his talents to help people achieve their dreams and live active, vibrant lives.But Greg's vision extends beyond organizing races. He has two major objectives close to his heart. Firstly, he aims to welcome new athletes to the sport by creating a welcoming and inclusive environment. Greg understands that triathlon can be an intimidating endeavor for newcomers, and he strives to break down barriers and provide the support and resources needed for individuals to confidently enter the world of endurance sports.Secondly, Greg is passionate about collegiate triathlon racing. He recognizes the importance of fostering and nurturing young talent in the sport, and Kinetic Multisports actively supports collegiate triathlon programs. By providing opportunities and platforms for collegiate athletes to compete and excel, Greg is instrumental in the growth and development of the next generation of triathletes.Join us as we delve into Greg Hawkins' remarkable story, exploring his journey from chemistry to the world of endurance sports. Gain insights into the challenges he faced, the triumphs he celebrated, and the invaluable lessons he learned along the way. Discover how Greg's commitment to welcoming new athletes and promoting collegiate triathlon racing is shaping the future of the sport. Get ready to be inspired and motivated to push beyond your limits as we dive into this captivating interview on HUB Life Podcast.
Ever wondered how pushing yourself out of your comfort zone in a race can help you grow as an athlete and a person? In this episode of HUB Life, we share our experiences from the Jamestown Olympic Triathlon, including our purpose, preparation, execution, and reflection. From sharing our personal race preparation strategies to the benefits of racing in an Olympic event, we explore how to push boundaries and challenge ourselves. We also dive into the challenges of drafting, the power of using self-talk for motivation, and the importance of planning your race experience – even when your focus is on half and full triathlons. Plus, hear about our experience with Kinetic Multisports and their top-notch event organization. https://kineticmultisports.com Join us on a journey of self-discovery and growth through the lens of triathlon racing. Learn from our mistakes, be inspired by our successes, and take away valuable insights and advice for your own race journey. Remember, when you challenge yourself and take risks, you open the door to becoming a better person – both on and off the racecourse. Tune in to this exciting episode, and let's grow together.hubtrainingcenter.comKineticmultisports.comhttps://www.facebook.com/HUBtrainingCenterhttps://www.instagram.com/hubtraining/
In today's episode, we dive into the world of endurance athletes and discuss a game-changer that often goes overlooked—strength training. While endurance training is vital for long-distance runners, cyclists, and triathletes, incorporating strength training into their regimen can amplify performance and overall fitness. Join us as we uncover the incredible benefits of strength training for endurance athletes and why it's an essential piece of the puzzle.Enhancing Performance and Injury Prevention Endurance athletes often focus heavily on cardiovascular training, neglecting the importance of building strength. However, incorporating strength training into their routine can have significant benefits. By engaging in exercises that target muscle imbalances, endurance athletes can enhance their performance and improve efficiency. Stronger muscles provide a solid foundation, enabling athletes to maintain proper form and technique during long-distance events, which can lead to improved endurance and speed. Strength training plays a crucial role in injury prevention by reinforcing tendons, ligaments, and bones, reducing the risk of overuse injuries that endurance athletes often face.Enhanced Endurance and Energy Efficiency Contrary to popular belief, strength training doesn't hinder endurance performance; it enhances it. When endurance athletes strengthen their muscles, they improve their overall energy efficiency. A well-trained muscular system requires less effort to generate the same amount of force, resulting in reduced fatigue during long training sessions or races. This increased energy efficiency allows athletes to maintain a higher pace for a more extended period, translating to improved endurance. By optimizing their muscular endurance, athletes can achieve their goals and conquer new challenges.Injury Rehabilitation and Longevity Endurance athletes are not immune to injuries, and when setbacks occur, recovery becomes paramount. Strength training becomes a crucial tool during the rehabilitation process, helping athletes rebuild muscle strength and correct imbalances caused by injury. Consistent and appropriate strength training can contribute to long-term joint health, bone density, and overall mobility, enabling endurance athletes to maintain an active lifestyle well beyond their competitive years.Conclusion: As an endurance athlete, it's crucial to recognize the remarkable benefits that strength training offers. From enhancing performance and speed to improving energy efficiency and preventing injuries, incorporating strength training into your regimen is a game-changer. By prioritizing strength alongside cardiovascular training, you unleash your true potential and take your endurance abilities to new heights. Remember, the strongest athletes are not just those with exceptional cardiovascular fitness; they are the ones who have tapped into the power of strength training. Be the best UThank you for joining us on today's episode of HUB Life. We hope you've gained valuable insights into the benefits of strength training for endurance athletes. Stay tuned for more exciting discussions on fitness, wellness, and optimizing your active lifestyle.
List number 1: Sunday Prep:It's difficult to schedule family, work, meetings, and training. Be proactive rather than reactive to your weekly schedule. Set out the week: priority based on family, work, training, knowing crucial workoutscalendartodo listList number 2: Gratitude list Each day 3 things you are grateful for. Can't use the same thing every week. Makes you realize how good you have it. Gives you joy, and appreciate and reach out to others. Start the day off strong. List number 3: Make a list of what is not ideal. Get a whiteboard, put it in your pain cave or somewhere you will see it 1. First Column: Write down on the board what is not ideal 2. Second Column: Write down why? Is it an explanation or an excuse? Call yourself out on your excuses. Take ownership and create a solution. Excuses deny responsibility.Explanations allow for responsibility to be acknowledged, and the situation to be explored and understood. You take ownership!Excuses come from feelings of defensiveness that pop up when someone is feeling attacked. If you make an excuse it affects motivation and performance.Explanations occur when someone wants to be understood.3. 3rd Column: List the priority 0-5 ( 5 is a top priority, O means you have no control ) Consider Change!1. When you write it down you acknowledge it 2. When you define it as an excuse or explanation you take responsibility for what is not ideal3. Set the priority 4. Define how you will deal with it or ignore it (out of your control)
5 Phase Return from Injuryhttps://hubtrainingcenter.com/2023/05/stressed-out-by-a-stress-fracture-5-phase-recovery/Phase 1: InjuryDiagnosis firstStay below pain threshold (0/10 pain) - Make a Do/Don't Do listBe nice to your family - it's not their faultRecognize the 5 phases of grief. (Denial, bargaining, depression, anger, acceptance.)Maximize your nutrition - consider an appropriate supplement. Establish a goalPhase 2: RecoveryUnderstand how you got hurtThink about biomechanics - strength, mobility, training methods, gait analysis, bike fit, etc.Weight bearing progression - Non impact->low impact->higher impactHave a phase 2 goal. What is your north star?Phase 3: BuildProgressive volume overload. Don't add intensity until volume is back. Continue strength and mobility focusPhase 4: Race PrepBack to race specific training and overloadPhase 5: Race Time!Lessons from Knuckleheads!BE AWARE OF YOUR ALTER EGO.It takes time to heal and give your body the respect it deserves.
In this episode, Dr. Herring and Dr. Green discuss the benefits of training and racing with a power meter. They also discuss Collin Chartier recent positive test for EPO and doping in triathlon - Dopers Suck. Advantages:Wattage is a pure measure of work. Coupling your power with your heart rate and perceived exertionCan expose strengths and weaknesses at different timed efforts. Helps structure your training program. Ability to track fitness and communicated with your coachPost race or session analysis. Good and bad. Gather training and racing power data to improve your performanceHelp training for specific goals and distances.Race Pacing for even efforts. Disadvantages:FTP can be variable and fluctatingDifferent devices can have different FTPs. Environmnental conditions can affect your FTP. Ie. very hot day, your ftp is lower.
In this episode episdode our topic is, "Don't Let Your Watch Shame You."Don't forget to go by how you feel. Don't let the watch define how you feel because the metrics you get from your fancy watch may not be as accurate as you think. Despite popular belief the following are not reliabel data from your watch:Optical HR sensor - bad hr dataHRV - no reliable data to make decisionsSleep - it's good at telling you how long you slept but he deep/REM/Light sleep metrics are not reliable.We also cover Race week and the importance to make racing part of your training. This includes dress rehersals before the big day and using less important races as training grounds and prep for the big races ahead. Happy Training! HUB Life
In this episode we cover Boston Marathon Course and Pacing, Swim Technique Tips and Cold Water swimming advice. Enjoy the show.
Training HARD is an important component to your performance and long term health. Benefits of Hard:It's fun and feels goodMakes race pace feel easyChanges and improves the Central GovernorGet you ready for the "hard" of racingDecreases rate of muscle loss and VO2max loss with agingHard does need prep work before and dosage control.
In this episode, Dr. Moose Herrring and Dr. Rob Green have a lively discussion on trainning zones and the confusion they can create for many. Do you use HR? Do you use Pace or Power? Do you use perceived exertion?In the end, we expose that one metric is not the end all, be all. They all have advantages and disadvatages. We also cover how to do field tests at home to find your anaerobic threshold pace, power and lactate threshold heart rates. Enjoy HUB Life!
Stop throwing tactics at the wall hoping one will work. In this episode we cover principles, strategies and tactics to build a foundation of purpose behind our training. Enjoy and much more to come! Principles: One big decision that makes a milliion smaller decisions. Strategy: A plan of action to get desired results that are built from principles. Tactics: Individual actions to support your strategy and bigger plan.Join our newsletter: https://hubtrainingcenter.com/#newsletter
Family ->Work->Trainingwww.hubtrainingcenter.comCELEBRATE THE WOMENInternational Women's Day 8:04. Mirandae Carfrae Retires https://www.youtube.com/watch?v=fR2Luppe5gQMAIN TOPICCreatine Monohydrate: 13:27Dosage: The whole goal is to saturate the cell and increase the storage available. 3-5 grams per day; it does not matter when or how, like training its the consistency Some have used a loading dose of 20 mg/ day for 7 days. Side affect is GI irritation LESSONS FROM KNUCKLEHEADSImportance of hip extension and how to stretch tight hip flexors 43:27 Tight hip flexors can decrease efficiency and increase injury risk: Couch Stretch: https://www.youtube.com/shorts/XBl4L8hccF4
In this episode we discuss how to set big scary goals and achieve them while keeping your top priorities in alignment.We also discuss Ironman's CEO Andrew Messick's interview with Jack Kelly of How They Train Podcast
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