MicroCast

GI distress. Muscle damage. Hyponatremia. Mental fatigue. Bad pacing. In this evidence-packed episode, we break down the five most common scientific causes of DNF (Did Not Finish) in ultramarathons—and how better training can help you avoid them.Whether you're training for your first 50K or aiming to shave time off a hundred-miler, this episode covers actionable strategies to improve your fueling, hydration, strength, mindset, and race-day decisions.

Can AI replace a running coach? Should you hike or run uphill when training for an ultra? And what does real mental toughness look like for endurance athletes?In this episode, Coaches Zoë and TJ unpack the latest research on AI coaching apps, discuss how mental toughness is often misunderstood in running culture, and share practical tools for building resilience through training, not just motivation.You'll also hear a detailed listener Q&A:

Please leave us a review wherever you listen!What actually happens when you try to gut train with a cheeseburger? Why is stacking strength work after a run not always optimal? And what do we mean when we say “stress is stress”? In this episode, Zoe and TJ tackle listener questions and hot takes on fueling, shorts, and strength—but then dive deep into the neuroscience of stress, recovery, and performance.Learn the truth about how your brain and nervous system respond to stress (from work and workouts), why effort-based training trumps metrics, and how to structure your training week for better results and fewer injuries. If you've ever wondered how to match your training to your actual life, this one's for you.

Want to train smarter—not just harder?This episode breaks down five of the most important peer-reviewed running studies from the past year, with real-life takeaways that every endurance athlete can use—whether you're racing 5Ks, 200-milers, or anything in between.From injury prevention to fueling, strength training, and how slow runs can actually make you faster—we've got you covered.

We're back—and this one's a certified banger. In this episode, we start with a round of Hot or Not, weighing in on training camps, six-week shred plans, altitude hacks, and the phrase “long slow distance.” Then, we dive into a listener-submitted Coach's Nightmare: how do you even begin to train for a 200-mile race?We break down the science (and the gaps) behind 200+ milers—what we know, what we don't, and where vibes are still doing the heavy lifting. Spoiler alert: there's a lot we're still learning, and that makes it all the more exciting. Finally, we explore training adaptation timelines. How long until your workouts actually start working? Why do so many plans miss the mark? And what's the best way to build lifetime fitness?Whether you're gearing up for a backyard ultra or just trying to stick to a new routine, this episode is your nerdy, no-BS guide to what's really going on under the hood.Topics Covered:– Hot or Not: Training Camps, Quick Fixes, Altitude Camps– The research (or lack thereof) on 200+ mile races– Sleep, fueling, and cognitive decline in ultras– Why training is an act of faith– How long it actually takes for your training to work– The difference between feeling fit vs. being fit– Why consistency always beats hero workouts– How we're coaching at the edge of what science knowsResources + Links:Want to train with us? microcosm-coaching.comSend us your Coach's Nightmare: microcosmcoaching@gmail.comLeave a rating + review if you love the pod—it really helps us out!Follow us on Instagram: @microcosmcoaching

Welcome back to the pod! This week, we're diving deep into the science and strategy behind ultra recovery, speed training myths, and (yes) mid-run bananas.

We're back from Italy—and wow, we've got stories. In this episode, Zoë and TJ break down their race experience at the Chianti Castles UTMB 123K: from hitchhiking to the start line (with 90 seconds to spare), to navigating boar stew and charcuterie at aid stations, to running through medieval castles in the rain. This is our most chaotic and most fun race recap yet.We cover:Why racing internationally is more than just running in a different countryHow we trained for this muddy, punchy, unexpectedly difficult courseWhat happens when your parents are your crew (hint: love, chaos, success)Hot takes on golden ticket races, fueling with coffee, and wedding injuriesOur “Start/Stop/Continue” reflections on what we're carrying forward after thisThis isn't just a race recap — it's a conversation about trusting your training, redefining your athlete identity, and remembering to make space for joy (and pasta) along the way.Microcosm Coaching: microcosm-coaching.comGot a weird aid station story or a castle-based race you love? Email us: microcosmcoaching@gmail.com

In this episode of the MicroCast from Microcosm Coaching, we dive deep into the practical side of effort-based training, post-race recovery, and the psychology of goal setting. If you're looking to transition from heart rate-based training to RPE (Rate of Perceived Exertion), or if you're wondering how to structure your training when you don't have a race on the calendar, this one's for you!Topics Covered:✅ Transitioning from Heart Rate Training to RPE: Why effort-based training leads to better performance and how to integrate it into your training.✅ Signs of Proper Post-Race Recovery: Sleep, appetite, HRV, and the mental side of returning to running after a big race.✅ The "No Goal" Season: How to stay motivated and train with intention when you don't have a race coming up.✅ Choosing the Right A-Race: A step-by-step guide to picking races that align with your values and long-term growth as an athlete.✅ Common Running Questions Answered: Should you train with a weighted vest? How do you know when to replace your running shoes? What happens if you miss a training day?Key Takeaways:

Is “racing weight” really the key to better performance, or just another endurance sports myth? In this episode, Kylee Van Horn and Zoë Rom dive into the history, science, and harmful messaging behind the idea that lighter always equals faster. From ancient Greek wrestlers sweating it out in bathhouses to modern-day endurance athletes spitting out extra grams (yes, really), the obsession with weight and performance has been around for centuries—but does it actually make you faster?We break down:✅ The origins of racing weight and why it became a fixation in endurance sports✅ The pseudoscience and diet culture messaging that often fuels weight-related pressures✅ Why weight alone doesn't define performance—and what really matters for strength, speed, and endurance✅ How chasing an “ideal” weight can derail not just your training, but your healthWhether you've ever been told to hit a specific race weight, or you're just curious why so many athletes fixate on the scale, this episode unpacks the real science behind body composition and performance—and why your worth isn't measured in grams.

Why do so many runners hit a wall in the second half of a race? Is it fueling? Pacing? Mental fatigue? In this episode, we break down the most common reasons runners struggle in the back half of their events—whether it's an ultramarathon, marathon, or even a half marathon—and provide science-backed solutions to help you finish strong.

This episode is packed with hot takes, science, and training wisdom.

In this episode of the MicroCast, Zoë and TJ dive deep into a fascinating study that reveals the minimum effective dose of training needed to maintain endurance and strength. Spoiler: You might be doing way more than necessary.

Are you obsessed with hitting big mileage numbers? Wondering if your longest run is long enough? In this episode of The MicroCast, we break down why your training should focus on time, not just miles, and how to use bootcamp-style weekends to train for an ultra without overtraining.Hosts Zoë and Coach TJ David share their experience training for UTMB Chianti 120K—why they ditched racing in favor of a bootcamp, how to balance training fatigue vs. confidence, and whether data from your watch is actually helping or hurting your performance.Plus, we answer a listener question: "How long should my longest run be?"In This Episode, We Cover:✅ What an ultra training bootcamp is and why it works✅ Time vs. mileage-based training: Which is better?✅ How to avoid junk miles and overtraining✅ The psychology of training fatigue—and why it may be a good sign✅ Why your watch data might be lying to you✅ The real key to long run success (Hint: It's not distance)

How do you train smarter, recover better, and push past mental barriers in running? In this episode of The MicroCast, Zoë Rom sits down with Coach TJ David to break down the key strategies for optimizing endurance performance. From fueling mistakes that sabotage your runs to injury prevention, mental reframing, and the best way to structure your training, this episode is packed with actionable takeaways for runners of all levels.

Coaches Zoë Rom and TJ David break down the key ingredients for smarter training and a healthier relationship with running. They kick things off with Zoë's latest training insights, diving into why recovery is a game-changer for long-term performance. Then, they rank electrolytes and explain how these tiny but mighty minerals impact hydration, endurance, and overall performance. Next up: how to tell if your relationship with running is actually healthy. Zoë and TJ unpack common red flags—like training obsession and burnout—and share practical ways to keep the sport fun and sustainable. They also bust some of the biggest myths about running form, advocating for a natural, intuitive approach instead of overanalyzing every step. Finally, they dig into the importance of easy running—why slowing down can actually make you a stronger, faster, and more injury-resistant runner. Plus, they break down the difference between recovery runs and endurance sessions so you can train smarter, not harder. What You'll Learn:✅ Why recovery is a secret weapon for endurance athletes✅ The best electrolytes for performance & hydration✅ Signs of an unhealthy relationship with running (and how to fix it)✅ How to stop overthinking your running form✅ Why slowing down can make you faster & prevent injuries✅ The difference between recovery runs and endurance training Hit play for expert insights that'll help you run stronger, stay healthy, and keep loving the sport!

In this episode, Zoë teams up with Coach TJ David to unpack the highs, lows, and lessons learned from her recent boot camp experience, where she tackled the challenge of running a 100-mile week

Winter miles, we've got your back! Coach Zoë Rom and Coach TJ David tackle everything you need to know about cold-weather training, from staying motivated in the chill to making the treadmill your secret weapon. We also break down the best road running shoes (power rankings, anyone?) and settle a hot debate: bacon vs. bananas for potassium—the answer might surprise you. Plus, we explore the differences between trail and road running, and dive into lactate threshold training to help you crush your next run.

Join Coach Zoë Rom and Coach TJ David as they dive into the science and strategies behind optimizing endurance performance. In this episode, the hosts explore:

Happy New Year! It's the season of crash diets and bad advice, so we're here to cut through the noise with evidence-based answers to your nutrition questions. In this episode, we're covering: How to pick the best protein powder (and why Kylee has a lot of opinions). The secret to knowing if you're eating enough without counting calories. Tips for finding the right gel without losing your mind. How to challenge bad diet advice when you hear it. Does compression therapy actually work, or is it a scam? How plant-based athletes can boost their ferritin levels. And more listener questions! Start your year off with smarter fueling and real talk—no BS, no quick fixes, just sustainable solutions that work.

Join Coaches Zoë and TJ as they dive into a reflective and forward-looking conversation about the nature of time, personal growth, and the lessons learned from a transformative year in ultrarunning. They explore key themes like training volume, recovery, and setting personal standards while navigating the challenges of coaching, community, and life's curveballs. Looking ahead to 2025, Zoë and TJ share their race goals and strategies for growth, highlighting the power of fearlessness and self-direction in both running and life. They also tackle the balancing act of preparing for major races while managing big life events, like weddings, and stress the importance of nailing the basics: consistency, volume, intensity, nutrition, and recovery. This episode is packed with insights for endurance athletes looking to build long-term success while staying grounded and intentional. Whether you're chasing your next race goal or seeking inspiration for life off the trails, this conversation is for you! Chapters 00:00 The Nature of Time and Its Perception 02:40 Reflections on 2024: Highlights and Lowlights 05:49 Training Volume and Recovery Insights 07:17 Setting Standards and Unfinished Business 10:47 Personal Growth and Career Changes 13:33 Coaching Philosophy and Community Support 16:20 Goals for 2025: Upcoming Races and Strategies 23:12 Preparing for Challenges: Lessons Learned 26:02 Preparing for Major Races 28:52 Balancing Life Events and Training 30:11 The Importance of Fundamentals in Training 31:59 Consistency: The Key to Long-Term Success 36:07 Volume: Building Up Your Running Capacity 38:47 Intensity: Finding the Right Balance 43:00 Nutrition: Fueling Your Body for Performance 48:52 Recovery: The Unsung Hero of Training

In this episode, Zoe Rom and coach TJ David discuss various recovery methods for runners, including the effectiveness of compression boots, icing, and massage guns. She emphasizes the importance of understanding injury, mental health, and building a support network for recovery. The conversation also highlights the significance of nutrition and avoiding injury cycles to ensure a successful return to running. In this conversation, Zoe Rom discusses the multifaceted approach to injury recovery for athletes, emphasizing the importance of building a support system, understanding one's identity, and maintaining a positive mindset. She highlights the need for self-discipline and mindfulness practices during recovery, as well as the significance of rewiring the brain and nervous system to overcome past injuries. Practical advice for new runners and strategies for injury prevention are also explored, providing a comprehensive guide for athletes navigating the challenges of injury and recovery. Chapters 00:00 Introduction and Ice Water Preferences 06:01 Icing: A Debunked Recovery Method 12:07 NSAIDs: Risks and Misconceptions 18:13 Understanding Injury and Mental Health 24:11 The Importance of Nutrition and Recovery 29:54 Creating a Plan for Care and Support 36:46 Identity and Self-Reflection During Injury 45:35 Rewiring the Brain and Nervous System 50:49 Practical Advice for New Runners 57:16 Injury Prevention and Building Durability

Summary In this episode, Zoe Rom and Coach TJ discuss the importance of recovery runs, the pros and cons of setting yearly mileage goals, and the significance of nutrition and periodization in training. They also answer questions from Reddit about training for ultra marathons and assess readiness for upcoming races, emphasizing the importance of consistency and long-term health in an athlete's training journey. In this conversation, Zoe Rom discusses the importance of proper nutrition and training strategies for athletes, particularly in ultramarathon running. She emphasizes the significance of carbohydrate intake, aerobic training, and the risks associated with restrictive diets. The discussion also covers scientific studies on carbohydrate periodization, the emotional appeal of diet trends, and practical applications of nutrition periodization to optimize performance and recovery. Chapters 00:00 The Runner's Mindset and Recovery Runs 13:29 Q&A: Training Questions from Reddit 22:25 Assessing Readiness for Upcoming Races 27:33 Training Strategies and Preparation 33:29 The Risks of Carbohydrate Restriction for Athletes 39:17 Study Findings on Carbohydrate Periodization 45:57 Practical Applications of Nutrition Periodization

In this episode, Zoe and Coach TJ address listener questions covering a wide range of topics related to running and coaching. They discuss common misconceptions about coaching, the importance of balancing science with individual athlete needs, and the unique approach of Microcosm Coaching. The conversation also delves into common training mistakes, the mental and emotional aspects of long-term training, and the significance of having a long-term vision as an athlete. In this conversation, Zoe discusses the importance of understanding motivation and energy management in training, emphasizing the role of self-compassion and mental health in athletic performance. She addresses common issues like performance anxiety and the need for personalized training plans, while also highlighting the challenges of balancing training with life commitments. Zoe encourages athletes to create a long-term vision for their athletic identity, which can guide their actions and decisions in training and competition. Chapters 00:00 Introduction to Listener Questions 06:07 Balancing Science and Individual Needs 12:13 The Unique Approach of Microcosm Coaching 18:09 Training and Adaptation Mistakes 24:09 Mental and Emotional Aspects of Running 31:14 The Power of Self-Compassion in Training 42:04 Personalization in Training Plans 48:22 Balancing Training with Life Commitments

In this conversation, Zoe and TJ discuss their recent experiences in racing, focusing on the importance of nutrition, strength training, and mental preparation for athletes. They explore various topics such as the effectiveness of toe yoga, the significance of glute bridges, and the unexpected challenges faced during a Spartan race. The discussion emphasizes the need for adaptability in racing and the establishment of performance standards to enhance athletic performance. In this conversation, TJdiscusses the intricacies of race preparation, goal recalibration, and the importance of mindset in athletic performance. They emphasize the need for athletes to understand their identity and commitment to their training, while also addressing the significance of recovery and nutrition both post-race and during the off-season. The dialogue highlights practical strategies for optimizing performance through disciplined training, positive self-talk, and community support. Chapters 00:00 Post-Race Reflections and Caffeine Talk 06:50 Strength Training Essentials: Glute Bridges and More 20:05 Adapting to Change: Running an Unexpected 50K 33:18 Navigating Race Challenges 38:31 The Power of Positive Self-Talk 43:39 Embracing New Race Distances 53:07 Off-Season Nutrition Strategies 01:00:00 Optimizing Macronutrient Intake

Dropping an oldie but a goodie into the feed! Check out this episode about 11 things every runner should do to reach their potential.

In this conversation, Coaches TJ and Zoe discuss various topics related to athletic performance, coaching, and the impact of technology on training. The discussion begins with a light-hearted mention of cookies and transitions into a series of 'Hot or Not' questions, evaluating the effectiveness of YouTube physical therapists and Strava's AI metrics. The conversation also explores the importance of balancing different sports and activities in an athlete's training regimen, as well as the timelines for improvement in running performance. In this conversation, Zoe discusses the impact of genetics and age on running performance, emphasizing that while these factors play a role, they are not the sole determinants of success. Coach TJ and Zoe highlight the importance of consistent training, realistic expectations for pace improvement, and effective recovery strategies. The conversation also delves into the potential downsides of data overload from smartwatches, advocating for a more intuitive approach to training and performance assessment. Chapters 00:00 The Power of Cookies and Coaching 07:56 Strava AI Metrics: Helpful or Hype? 17:20 Balancing Sports: Taking Breaks vs. Integrating Activities 26:12 Improvement Timelines: How Long to Get Faster? 33:00 Improving Pace: Realistic Expectations 42:35 The Importance of Consistency and Patience

Summary In this conversation, Zoe discusses the importance of zooming out to analyze training patterns and the significance of periodizing strength training for runners. She emphasizes the need for athletes to maintain a training log to track their progress over time and to identify trends that can inform their training decisions. The conversation also highlights the integration of strength training into a runner's routine, focusing on how it can enhance performance and prevent injuries. In this conversation, Zoe discusses the critical balance between strength training and running for athletes. She emphasizes the importance of proper lifting techniques, scheduling strength workouts effectively, and the necessity of using appropriate footwear. Zoe outlines the phases of strength training tailored for runners, highlighting the need for periodization and the integration of strength training with running goals. She also stresses the value of working with a coach to optimize training outcomes and avoid common pitfalls. Chapters 00:00 Introduction to Training Patterns 11:16 Zooming Out: Analyzing Training Data 25:34 The Importance of Strength Training 31:53 Balancing Strength and Running Training 37:43 Scheduling Strength Training for Runners 43:26 Phases of Strength Training for Runners 52:40 Integrating Strength Training with Running Goals 01:01:22 The Value of Coaching in Strength Training

In this conversation, Zoe discusses various topics related to running, coaching, and women's health. The discussion begins with light banter about coffee and transitions into a deeper conversation about the importance of gear, the challenges of running uphill, and the significance of understanding menopause in coaching. Zoe emphasizes the need for coaches to be educated about female hormone health and the lack of resources available. The conversation also touches on the benefits of winter running, strategies for long runs and recovery, and how to deal with feelings of imposter syndrome before races. Finally, Zoe highlights the importance of aerobic fitness over leg strength for uphill running, providing insights into effective training methods. In this conversation, Zoe discusses the importance of strength training for uphill running, emphasizing single-leg exercises over traditional squats. She also shares her favorite running gear, highlighting the significance of choosing the right shoes and vests for performance and comfort. The discussion then shifts to the challenges female athletes face during menopause, including hormonal changes that affect recovery and performance. Zoe stresses the importance of nutrition, recovery strategies, and open communication with coaches to navigate this phase effectively. Chapters 00:00 Introduction and Coffee Talk 06:05 Menopause and Women's Health in Coaching 11:55 Long Runs and Recovery Strategies 17:51 Aerobic Fitness vs. Leg Strength for Uphill Running 29:19 Strength Training for Uphill Running 40:39 Navigating Menopause as an Athlete

Summary In this conversation, Zoe and Coach TJ discuss various aspects of training for athletes, including the effectiveness of core exercises, the role of hiking in training, personal preferences for running hairstyles, the pros and cons of race expos, and the dynamics between elite and amateur runners during races. They also emphasize the importance of a long-term training plan, specifically a three-year approach, to build a solid foundation for athletic performance. In this conversation, Zoe discusses the importance of building a strong foundation in training, particularly for athletes transitioning from other sports. She emphasizes the need for a balanced approach that includes strength development, aerobic capacity, and recovery strategies. The conversation also covers the challenges athletes face when balancing training with physically demanding jobs, highlighting the significance of nutrition and recovery in achieving optimal performance. Chapters 00:00 Introduction to Training and Fitness 02:50 Core Training: Crunches vs. Functional Exercises 05:55 Hiking as Training: Benefits and Limitations 09:02 Running with Hair Down: Personal Preferences 11:51 Race Expos: Hot or Not? 14:57 Navigating Elite and Amateur Interactions in Races 17:47 The Importance of a Three-Year Training Plan 28:10 Building a Strong Foundation in Training 34:27 Increasing Intensity and Specificity 39:11 Balancing Training with Physically Demanding Jobs 53:31 The Importance of Recovery and Nutrition

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

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

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

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

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

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

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

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

In this conversation, Coach TJ and Zoe discuss various topics related to ultra running, including pacing for ultra distances, carb loading, running downhill, heat training, splitting runs, and race planning for the Leadville 100. They provide insights, tips, and personal experiences to help athletes navigate these aspects of training and racing. The conversation emphasizes the importance of experience, data gathering, and intentional planning to optimize performance and achieve goals. In this conversation, Zoe and TJ discuss mental preparation for a race, carb loading, and downhill running techniques. Zoe shares her strategies for staying focused and motivated during a race, including visualization and drawing on past experiences. They also discuss the importance of carb loading and provide tips for effective carb loading before a race. Finally, they delve into the challenges of downhill running and offer advice on how to improve technique and build confidence. 00:00 Introduction and Overview 02:40 Pacing for Ultra Distances08:18High Intensity Interval Training 10:10 Hill Workouts on a Treadmill 16:04 Race Planning for the Leadville 100 20:16 Approximating Pacing and Nutrition 26:19 Formulating a Race Plan 29:01 Calculating Nutrition and Hydration 31:43 Building a Race Crew 33:35 Mastering Mental Preparation 42:07 The Importance of Effective Carb Loading 51:35 Improving Downhill Running Technique

In this podcast episode, Coach TJ and Zoe discuss their favorite lessons from the Olympics, common questions from coaches, and a study on the differences between elite and non-elite trail runners. They highlight the importance of mental toughness and addressing mental health concerns in athletes, using examples from Simone Biles and Noah Lyles. They also discuss the mindset of champion athletes like Katie Ledecky, who focus on the process of improvement rather than just the outcome. In the second part of the episode, they answer frequently asked questions about stretching before running, running frequency, choosing running shoes, training volume, and rest days. In this conversation, Zoe discusses the importance of rest days for athletes, the benefits of strength training for runners, the role of cross-training in a training program, the significance of power hiking during runs, and the key factors that differentiate elite runners from amateurs. The main takeaways include the need for rest days to replenish glycogen stores and provide mental rest, the recommendation for all runners to incorporate strength training into their routine, the importance of strategic and individualized strength training programs, the benefits of low-impact cross-training activities, the value of power hiking during uphill sections, and the key factors that contribute to the success of elite runners, including training volume and biomechanical efficiency. 00:00 Introduction and Lessons from the Olympics 06:47 The Champion's Mindset: Focusing on the Process of Improvement 12:06 Should runners stretch before they run? What kind of warm up should runners do? 16:36 What are the best running shoes? 19:47 How many miles should you run? 22:53 How often should runners take a rest day? What should you do on your rest day from running? 30:05 Should runners cross-train? Does cross-training help runners? 37:25 Is it okay to walk? Is it okay for runners to walk during runs? 40:30 Key Factors that Differentiate Elite Runners

In this conversation, Coach TJ and Zoe discuss various topics related to nutrition, training, and race preparation. They announce the launch of their new podcast, Your Diet Sucks, which focuses on nutrition, performance, and diet culture. They also cover hot or not topics such as dried fruit, drop bags, and body glide. They answer athlete questions about training at night, salt on the skin, using poles while running, and increasing mileage. Zoe shares her training approach for the Leadville race, including specific terrain and mental preparation. In this conversation, Zoe and TJ discuss the importance of experiencing both the highs and lows in training, the decision to switch coaches, and the key factors to consider when choosing a coach. They also highlight the six biggest training mistakes athletes make, including not knowing their why, not fueling strategically, running too hard, not progressing training over time, lack of consistency, and neglecting speed work. 00:00 Introduction and Announcement of New Podcast 02:44 Hot or Not: Dried Fruit, Drop Bags, and Body Glide 07:03 How to train for racing at night and when to use poles while trail running 11:12 What does it mean when you see salt on your clothes after running? 18:41 Increasing Mileage and Deload Periods 26:19 How to train for the Leadville Trail 100: Training for Hope Pass 33:11 Experiencing the Highs and Lows in Training 35:27 How to choose the Right Coach: Values and Needs 53:06 Mistake #1: Not Knowing Your Why 56:51 Mistake #2: Not Fueling Strategically 59:41 Mistake #3: Running Too Hard 01:01:06 Mistake #4: Not Progressing Training Over Time 01:02:31 Mistake #5: Lack of Consistency 01:03:53 Mistake #6: Neglecting Speed Work

Would you run 100 miles with zero calories? Should you? In episode two, we break down the history - and the science - of fasting. We dive into why athletes seem drawn to a mentality of doing more with less fuel and the potential benefits of fasting compared with the downsides.

Welcome to episode one! Get to know hosts Kylee Van Horn and Zoë Rom and why they're endlesslessly fascinated with food. In this episode, we ask why athletes seem so prone to diet bullsh*t and pseudoscience. We discuss how social media has hastened the spread of pseudoscience and why “experts” tend to overstate their experience. We conclude with a discussion of Bullsh*t Red Flags to help you identify diet nonsense in the wild.

In this conversation, Coach TJ and Zoe discuss the only five supplements that have evidence-based performance benefits: creatine, caffeine, nitrates, sodium bicarbonate, and beta-alanine. They delve into the dosing and timing of caffeine intake, the benefits and limitations of beta-alanine, and the use of creatine to improve muscle endurance and power output. They also explore the performance benefits of nitrates found in beet juice and the importance of tracking training volume by time or miles. The conversation concludes with a discussion on different frameworks for training and the importance of individualization. In this conversation, Zoe and TJ discuss different methods of measuring training intensity, including heart rate and perceived effort. They emphasize the importance of listening to your body and using perceived effort as a more reliable measure of intensity. They also discuss the importance of tracking vertical gain in training and how to match it with the demands of your event. Finally, they talk about the value of patience in training and racing, and how it can lead to better performance and enjoyment. 00:00 The Only Five Supplements with Evidence-Based Performance Benefits 06:48 Exploring the Benefits and Limitations of Beta-Alanine 09:02 Improving Muscle Endurance and Power Output with Creatine 14:15 Harnessing the Performance Benefits of Nitrates in Beet Juice 18:33 Tracking Training Volume: Time vs. Miles 26:07 Measuring Training Intensity 31:58 Matching Vertical Gain with Event Demands 38:20 The Value of Patience in Training and Racing

In this conversation, Zoe and Coach TJ discuss various topics including NSAIDs, the elliptical, intermittent fasting, aid station quesadillas, and what new ultra runners can expect in their first year of training. They emphasize the importance of not overusing NSAIDs, caution against using the elliptical as a substitute for running, debunk the myths surrounding intermittent fasting, and discuss the appropriate fueling options at aid stations. They also provide insights into the progress and accomplishments that new ultra runners can expect in their first two years of training. The conversation discusses the importance of tracking and maintaining consistent training mileage, the recommendation to not race a 100-mile ultra until at least two years of training, and the benefits of VO2 max training for ultra runners. The study mentioned in the conversation focuses on the impact of uphill high-intensity running intervals on well-trained runners' oxygen uptake. It concludes that running uphill can help athletes access 90% of their VO2 max more effectively. The conversation also emphasizes the importance of balancing training stress and recovery and structuring VO2 max training in a year-long training cycle. Avoid overusing NSAIDs as they can reduce training adaptations and mask important signals from your body. The elliptical is not a substitute for running, but it can be an effective low-impact cross-training tool. Intermittent fasting may not lead to better outcomes and can increase the risk of injury and slower performance. Be mindful of your fueling choices at aid stations and consider the impact on your performance and recovery. New ultra runners can expect significant improvements in their easy pace, output levels, durability, and mental performance within their first two years of training. Set realistic goals based on your available time and resources, and gradually work towards longer distances. Consistency, tracking your training, and seeking guidance from a coach can greatly enhance your progress and success. Consistently tracking and maintaining training mileage is important for accurate assessment and progress. It is recommended to have at least two years of training before attempting a 100-mile ultra race. VO2 max training, particularly uphill intervals, can help ultra runners access 90% of their VO2 max more effectively. Balancing training stress and recovery is crucial for maximizing adaptation and avoiding injury. VO2 max training should be structured in a year-long training cycle, with more specific energy systems targeted closer to the race. The grade of the hill for uphill intervals can vary between 4% and 12%, with no significant difference in effectiveness. Downhill running should be approached with caution to avoid excessive muscle soreness and damage.

Find us online at Microcosm Coaching.https://www.microcosm-coaching.com/ Coach TJ and Coach Zoe discuss their recent experiences with racing and training at altitude. They touch on topics such as the use of salt pills for electrolyte replenishment, the pros and cons of giving blood while training, the effectiveness of multivitamins, and the challenges of racing at altitude. They also debrief Coach Zoë's recent race, the Silver Rush 50, and discuss the importance of setting outcome and process goals, staying true to your values and standards during tough races, and learning from difficult experiences. The conversation provides valuable insights for athletes training and competing at altitude. In this part of the conversation, the hosts discuss altitude training and its impact on performance in races at high elevations. They debunk common misconceptions about altitude training and emphasize the importance of focusing on overall fitness rather than relying solely on altitude interventions. They also discuss the effects of altitude on hydration and nutrition needs, as well as the benefits of trialing these strategies at elevation. The hosts provide recommendations for pre-race strategies, including getting an iron panel done and considering arriving early to the race location. Takeaways: Salt pills can be a convenient way to replenish electrolytes during training and racing. Giving blood while training should be done cautiously and not during important race build-ups or training blocks. Multivitamins may not be necessary for everyone and it's better to target specific micronutrient deficiencies with the help of a nutritionist or healthcare provider. Racing at altitude can be challenging for everyone, but it's important to be kind to yourself and adjust expectations accordingly. Setting outcome and process goals, staying true to your values and standards, and learning from difficult races are key to growth and progress as an athlete. Focus on overall fitness rather than relying solely on altitude interventions Trialing hydration and nutrition strategies at altitude is important Consider arriving early to the race location to acclimate Get an iron panel done to ensure optimal performance at altitude

Coach TJ discusses his experience running the Western States 100-mile race and shares insights on racing in hot conditions, managing downhill sections, changing shoes, using ice bandanas, fueling strategies, and the use of saunas for race preparation. In this conversation, Zoë and TJ discuss various aspects of racing and pacing in ultramarathons, specifically focusing on their experience at the Western States Endurance Run. They cover topics such as changing shirts during a race, using handhelds versus vests, the importance of pacers, and the start-stop-continue approach to race debriefs. They also highlight the significance of ice as a cooling strategy and the need for a long-term training plan for Western States. Overall, they emphasize the importance of preparation, having a supportive crew, and enjoying the unique aspects of the race. Chapters 00:00 Introduction and Recap of Western States Race 01:52 Hot Races: Challenges and Benefits 08:41 How to run faster downhill on trails and in ultras 10:26 To Change or Not to Change Shoes 27:21 Fueling Strategies: Sports Nutrition vs. Whole Foods 32:03 Sauna for Race Preparation 34:45 Changing Shirts and Cooling Strategies 37:41 The Importance of Pacers and how to choose pacers for a 100 mile race 44:45 Race Debrief: Start, Stop, Continue 55:37 The Power of Ice in Ultramarathons 59:14 How to train for Western States Endurance Run 01:08:55 The Unique Experience of Western States

In this conversation, Coach TJ and Zoë discuss various topics related to training for ultramarathons. They start with some light-hearted banter before diving into hot or not topics, including recovery sandals and KT tape. They then talk about the importance of cadence in running and the misconceptions around the ideal cadence of 180. The conversation shifts to discussing the Tour de Geants and Western States races, and TJ's WSER Race plan. They also touch on the importance of blood tests and injury prevention tips. In this conversation, Zoë and TJ discuss essential tips for injury prevention and training for a 100-mile race. They emphasize the importance of consistency in running, avoiding peaks and valleys in training volume, and incorporating prehab exercises to address weaknesses and imbalances. They also stress the significance of eating enough and getting adequate sleep for optimal performance and injury prevention. They discuss the need for mental preparation, including self-talk, labeling thoughts and feelings, and developing performance standards to guide athletes through challenging moments. They conclude by highlighting the individual nature of 100-mile training and the importance of finding a goal that aligns with personal values. Chapters 00:00 Introduction and Greetings 04:50 Hot or Not: Recovery Sandals and KT Tape 11:26 The Truth About Cadence in Running 24:47 The Importance of Blood Tests in Training 30:53 Essential Tips for Injury Prevention in Ultramarathon Training 38:42 Injury Prevention and Indications of Health 45:36 Fueling and Recovery: Eating Enough for Ultramarathon Training and Sleeping Well 51:05 Mental Preparation for ultramarathons: Self-Talk and Labeling 57:38 Performance Standards: Guiding Principles for Success 01:03:42 How to train for your first 100 mile race