Podcasts about intervals

Download the free guide “5 Spells Every Composer Needs.” These spells are interval-based composition techniques that work like magic. In this guide, Frank explains five of his most-used spells with examples so you can implement them in your compositions right away. https://musicintervaltheory.academy/spells/ In this episode of The Music Interval Theory Podcast, Frank challenges the traditional view of the 12 musical intervals and introduces a fresh, practical approach for composers. By grouping intervals into just six core personalities — plus one wildcard tritone — you'll learn how to simplify your composing process and gain deeper control over tension, emotion, and movement in your music. This mindset shift helps you connect theory with real-world composing in a fun, intuitive way.

In this episode of the Flex Diet Podcast, I sit down with Denmark-based coach and hybrid athlete Andreas Stobberup to talk about bridging serious strength training with high-level endurance performance. Andreas shares his journey from peaking around 250 lbs with a 405 bench and 600+ squat to dropping to 205 and completing a full Ironman in 9:52—while continuing to coach athletes across disciplines. We discuss the reality gap between amateur and elite performance, how influencer culture often strips context from training advice, and why fundamentals still win: training, nutrition, sleep, and measurable outputs. We break down common misunderstandings around Zone 2 training, why pros don't train the way social media says they do, and how strength athletes can intelligently add conditioning without compromising lifting. We also cover VO₂ max development, microdosing cardio, output-based tracking (times, power, lactate), and how to think about HRV and wearable data in context. If you're interested in hybrid training, improving conditioning without sacrificing muscle, or understanding how to measure what actually matters, this one is packed with practical insight. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 03:14 Andreas' Early Training Roots: Bodybuilding DVDs, Intensity, and Science 05:55 Powerlifting Peak + Coaching on the Gym Floor (and Genetic Outliers) 08:22 From 250 lbs to Ironman: Switching Gears During COVID 10:45 Influencer Culture vs Real Performance: Respecting the Elite Gap 21:10 Basics First: Exercise Beats Gadgets (Ice Baths, Red Light, Peptides) 22:22 Beginners to Pros: Why the Pendulum Swings Back to Volume, Food, Sleep 27:54 Zone 2 Confusion: What Pros Actually Do and Why Amateurs Misapply It 31:34 Measure Outputs, Not Hype: Testing, VO2 Claims, and What Really Changes 36:56 Individual Response & Coaching Art: Genetics, “Me-search,” and Iteration 43:18 Consistency, Habits, and Coaching Boundaries: Saying No and Referring Out 51:34 Elite Athletes, Blind Spots & the ‘Just Follow the Plan' Problem 53:53 Endurance vs Strength: Train Your Limiting Factor (and What the Research Really Shows) 56:54 Smarter Strength Work for Runners & Cyclists: ROM, Structure, and Staying Healthy 01:01:19 Cardio for Lifters: VO₂max Intervals, Microdosing, and Building Buy-In 01:09:53 Why Aerobic Fitness Pays Off Fast: HR Recovery, HRV, and 3–6 Month Blocks 01:20:05 Fueling Extremes: High-Carb Intake, Gut Training, and What's Actually Happening 01:29:51 Metabolic Flexibility & The Next Wave of Endurance ‘Mad Science' 01:33:52 Where to Find Andreas + Podcast Wrap-Up & Disclaimers Connect with Andreas: Instagram: https://www.instagram.com/andreasstobberup Facebook: https://www.facebook.com/andreas.stobberup Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

In this episode of the Crazy Wisdom podcast, host Stewart Alsop interviews John von Seggern, founder of Future Proof Music School, about the intersection of music education, technology, and artificial intelligence. They explore how musicians can develop timeless skills in an era of generative AI, the evolution of music production from classical notation to digital audio workstations like Ableton Live, and how AI is being used on the education side rather than for creation. The conversation covers music theory fundamentals, the development of instruments and recording technology throughout history, complex production techniques like sidechain compression, and the future of creative work in an AI-assisted world. John also discusses his development of Cadence, an AI voice tutor integrated with Ableton Live to help students learn music production. For those interested in learning more about Future Proof Music School or becoming a beta tester for the AI voice tutor, visit futureproofmusicschool.com.Timestamps00:00 Future Proofing Musicians in a Changing Landscape03:07 The Role of AI in Music Education05:36 Generative AI: A Tool for Musicians?08:36 The Evolution of Music Creation and Technology11:30 The Impact of Recording Technology on Music14:31 The Fragmentation of Culture and Music17:19 Exploring Music History and Theory20:13 The Relationship Between Music and Memory23:07 The Future of Music Creation and AI26:17 The Importance of Live Music Experiences28:49 Navigating the New Music Landscape31:47 The Role of AI in Finding New Music34:48 The Creative Process in Music Production37:33 The Future of Music Theory and Composition40:10 The Search for Unique Artistic Voices43:18 The Intersection of Music and Technology46:10 Cultural Shifts in the Music Industry49:09 Finding Quality in a Sea of ContentKey Insights1. Future-proofing musicians means teaching evergreen techniques while adapting to AI realities. John von Seggern founded Future Proof Music School to address both sides of music education in the AI era. Students learn timeless production skills that won't become obsolete as technology evolves, while simultaneously exploring meaningful creative goals in a world where generative AI exists. The school uses AI on the education side to help students learn, but students themselves aren't particularly interested in using generative AI for actual music creation, preferring to maintain their creative fingerprint on their work.2. The 12-note Western music system emerged from mathematical relationships discovered by Pythagoras and enabled collaborative music-making. Pythagoras demonstrated that pitch relates to vibrating string lengths, establishing mathematical ratios for musical intervals. This system allowed Western classical music to flourish because it could be notated and taught consistently, enabling large groups to play together. However, the piano is never perfectly in tune due to necessary compromises in the tuning system. By the 1920s, composers had explored most harmonic possibilities within this framework, leading to new directions in musical innovation.3. Recording technology fundamentally transformed music by making the studio itself the primary instrument. The invention of audio recording in the early-to-mid 20th century shifted music from purely instrumental composition to sound-based creation. This enabled entirely new genres like electronic dance music and hip-hop, which couldn't exist without technologies like synthesizers and samplers. Modern digital audio workstations like Ableton Live allow producers to have unlimited tracks and manipulate sounds in infinite ways, making any imaginable sound possible and moving innovation from hardware to software.4. Generative AI will likely replace generic music production but not visionary artists. John distinguishes between functional music (background music for films, work, or bars) and music where audiences deeply connect with the artist's vision. AI excels at generating functional music cheaply, which will benefit indie filmmakers and similar creators. However, artists with strong creative visions who audiences follow and identify with won't be replaced. The creative fingerprint and personal statement of important artists will remain valuable regardless of the tools they use, just as DJs created art through curation rather than original production.5. Copyright restrictions are limiting generative music AI's quality compared to other AI domains. Unlike books and visual art, recorded music copyrights are concentrated among a few companies that defend them aggressively. This prevents AI music models from training on the best music in each genre, resulting in lower-quality outputs. Some developers claim their private models trained on copyrighted music sound better than commercial offerings, but legal constraints prevent widespread access. This situation differs significantly from other creative domains where training data is more accessible.6. Modern music production involves complex technical skills like sidechain compression and multi-track mixing. Today's electronic music producers work with potentially hundreds of tracks, each with sophisticated processing. Techniques like sidechain compression allow certain elements (like kick drums) to dynamically reduce the volume of other elements (like bass), ensuring clarity in the final mix. Future Proof Music School teaches students these complex production techniques, with some aspiring producers creating incredibly detailed compositions with intricate effects chains and interdependent track relationships.7. Culture is fragmenting into micro-trends, making discovery rather than creation the primary challenge. John observes that while the era of mass media created mega-stars like The Beatles and Elvis, today's landscape features both enormous stars (like Taylor Swift) and an extremely long tail of creators making niche content. AI will make it easier for more people to create quality content, particularly in fields like independent filmmaking, but the real problem is discovery. Current algorithmic recommendations don't effectively surface hidden gems, suggesting a future where personal AI agents might better curate content based on individual preferences rather than platform-driven engagement metrics.

In this episode, Lou breaks her four-month silence to give a "no-filter" recap of her Ironman journey so far. Transitioning from a beginner to a long-distance triathlete is no joke, and while the swim might be the shortest leg of the race, it's proving to be the biggest mental hurdle. Lou shares her ego-bruising lessons on technique, the tools she wish she'd used sooner, and the pre-pool anxiety that almost kept her on the couch.The "Ironman Distance" reality check.The Math of a Triathlon: Why the swim is often the forgotten discipline.Lesson 1: Swallowing the ego and using swim tools (Paddles & Pull Buoys).Lesson 2: Intervals vs. Distance – Why "just swimming" isn't enough.Lesson 3: The Open Water Fear – Wetsuits, sighting, and toe-grabbing.Lesson 4: The Mental Game – Overcoming pre-swim procrastination and finding "flow."What's coming up next (The Bike).The Power of Tools: Don't let your ego stop you from using paddles (for hand positioning/catch) and pull buoys (for hip buoyancy). They are shortcuts to better form, not "cheating."Structure Over Volume: Simply grinding out lengths is great for the soul but bad for the clock. Break sessions into intervals to maintain technique and build actual speed.The "Blue Line" Trap: Pool swimming doesn't prepare you for the variables of open water. Practice sighting and getting comfortable in a wetsuit to avoid race-day surprises like chafing or shoulder fatigue.The 60-Minute Mental Wall: Swimming is the ultimate "unplugged" sport. While the pre-swim anxiety is real, pushing through to find a flow state is where the magic happens."I've never known procrastination like it... but once I'm in the pool and I find flow state, it's the most magical thing."Follow the Journey: https://www.instagram.com/theexerciseengineer/www.youtube.com/@theexerciseengineerBuy My Trisuit: https://www.sub4custom.com/shop/the-exercise-engineer/the-exercise-engineer/ Next Episode: Stay tuned for the deep dive into the Bike leg!

Download the free guide “5 Spells Every Composer Needs” — interval-based composition techniques that work like magic. https://musicintervaltheory.academy/spells/ In this episode, Frank shares how he stopped overthinking intervals and started using his keyboard or guitar as a simple visual tool to speed up his workflow. He explores the difference between writing inside scales versus composing with intervals — and how blending both approaches can bring uniqueness and familiarity to your music. You'll also hear practical tips for applying interval thinking in your own compositions, whether you're scoring for film, games, or just experimenting.

In this article, biologists Kyle Hedges and Frank Loncarich discuss the impacts of conducting prescribed burns with upland bird habitat in mind. This is Part 1 of a three-part series.Protect your hearing at alclair.com.Read more at projectupland.com.

Host: Darryl S. Chutka, M.D.  Guest: Stephen Kopecky, M.D.  We have a variety of pharmacologic options and lifestyle changes we recommend to our patients to reduce their cardiovascular risks. One frequent recommendation is participation in a regular exercise program. One specific type of exercise is high intensity interval training. It's been shown to improve a variety of metabolic parameters. What does high intensity interval training consist of? What are the specific metabolic benefits? Can all patients participate in this type of exercise? What's the recommended duration and frequency of training and how good is patient adherence to interval training? The topic for this podcast is “High Intensity Interval Training and Reducing Cardiovascular Risk” and my guest is Dr. Stephen Kopecky, a preventive cardiologist in the Department of Cardiovascular Disease at the Mayo Clinic.  Connect with us! Mayo Clinic Talks Podcast Season 6 | Mayo Clinic School of Continuous Professional Development 

VO₂ max training isn't about running harder, it's about running at the right speed or you're just wearing yourself down for nothing.If you've been doing “hard” interval sessions but still aren't getting faster in your 5K, 10K, or marathon, you might be missing the real point of VO₂ max training—and wasting effort. In this episode, I break down exactly what true VO₂ max pace feels and looks like, why most runners get it wrong (even when they think they're pushing hard), and how to dial in the right speed using free tools and recent race data—so your intervals finally deliver results without burning you out.Key TakeawaysTrue VO2 max training is about hitting a specific, fast pace, not just getting your heart rate into a certain zone. Using pace is the only way to guarantee you trigger the right adaptations.You must base your workout speeds on what you can run right now, not what you wish you could run. Using a goal pace that's too fast will ruin your workout and your progress.The magic happens in efforts under 5 minutes. Going longer lets lactic acid build up too much, which changes the entire purpose of the workout from improving VO2 max to just surviving.Timestamps[00:25] What You'll Learn[01:20] Vo2 Max Pace vs Vo2 Max Heart Rate[05:36] Use This to Improve Your Vo2 Max[06:22] How to Find Your Actual Vo2Max Pace[09:20] The Two Pacing Mistakes[11:09] Vo2 Max Myths Busted[13:40] Go Deeper on Vo2 Max with ThisLinks & Learnings

"Intervals⁴"Every 4:00 x 4 Sets:-7/5 BMU-14 Calorie Row-14 Deadlift 225/155lb-7/5 BBJO 30"/30"*reverse order each interval*score is combined time*cap of 3:00 / interval» View the Video Version: https://youtu.be/Bn4IOu4msQg» Hire a Coach: https://zoarfitness.com/coach/» Shop Programs: https://www.zoarfitness.com/product-category/downloads/» Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/Support the show

In this episode, I go into how you should look at your business like it has two periods (intervals) where you are pushing hard, maybe in season, selling, getting more athletes, doing calls..And then also a rest season. Where there is more time to reflect, have quiet, create content, fulfill on your offers, create new offers and fix your backend of your business.Both are important. Plus, you get a behind the scenes of our last 5-6 months in the Dream Programs and how it has been a lot of zone 3/4 and 5 work. And now we are heading into a recovery interval.Interested in getting your coaching business started? Join the Dream Launcher waitlist HERE: https://coachmichellelake.kit.com/dlwaitlistAnd lastly, Dream to 6 is opening to just a handful of coaches in early 2026: Learn more here: https://coachmichellelake.lpages.co/dt6waitlist/Website | Follow Michelle on IG

Take the TTS LISTENER SURVEY HERE!Or copy and paste the following link into your browser: https://forms.gle/HEN7RJUHneZVNrm3A-------------------------------------------------------------------------------------------------------Learn about the interval session that takes traditional long intervals (e.g. 4 x 5 minutes) and optimises it for more time near VO2max (and by extension, more training adaptations). Also, do Norwegian cyclists do threshold intervals the same way as their triathlon counterparts. The full episode (an almost two-hour long episode!) will be available in the episode "Power Rankings - Our top-5 bike sessions to improve triathlon cycling performance" (release date 29th of January 2026). TOPICS COVERED IN THIS EPISODE: The Variable Intensity Intervals protocol that increases time near VO2max compared to traditional intervals. “Norwegian style” threshold sessions used in triathlon (on the bike specifically) as well as road cycling. LINKS:A narrative review exploring advances in interval training for endurance athletes - Mølmen and Rønnestad 2024Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations - Tønnessen et al. 2024LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLONTry it risk-free now with a 30-day money-back guarantee Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Vilte E Barakauskas, Samantha Pawer, Wee-Shian Chan, Benjamin P Jung. Unmet Clinical Needs and Remaining Challenges of Pregnancy Reference Intervals. Clinical Chemistry, Volume 72, Issue 1, January 2026, Pages 47–60. https://doi.org/10.1093/clinchem/hvaf150

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Bumper to Bumper Radio, the car guys on KTAR, 92.3 FM in Phoenix, AZ, broadcast every Saturday from 11:00 am ...

Do you ever wonder why you're doing a certain workout, not just how? This week Coach Elizabeth James joins the podcast to break down some of the most effective bike workouts to help you train smarter, not just harder. We are tackling the doozie bike workouts: Big Gear, Threshold Intervals, Threshold and Hold, Step Ups, Over Unders, and more! Coach Elizabeth explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "unicorn," understanding the why behind your TriDot workout might be the edge you've been missing.

In this festive episode of the Grit2Greatness Endurance Podcast, we unwrap holiday cheer with our Tri-Ho-Ho-Ho fun segment, dive into Ask A Coach to decode your RunDOT improvements, and share the G2G Workout of the Week featuring descending intervals for mental and physical strength. Plus, we've got announcements on TriDot Pool School and Grit2Greatness Velocity Cycling subscriptions. Sponsored by Vespa Power Endurance and TriDot Training, helping you train smarter and race stronger.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceTriDot Pool School CS 2/28-3/1 - TPS @ Colorado Springs CO- February 28-March1-Pool SchoolAverage improvement for the last two pool schools in Colorado Springs was 15% and this was after 2 days of swimming at altitude with a lot of out-of-state visitors!Grit2Greatness Strava Club - Club | Grit2Greatness Endurance on StravaVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Code: g2gvespa15

Jake and Michael discuss all the latest Laravel releases, tutorials, and happenings in the community.This episode is sponsored by CodeRabbit; Smart CLI Reviews act as quality gates for Codex, Claude, Gemini, and you.Show linksBlade @hasStack Directive Added in Laravel 12.39 Time Interval Helpers in Laravel 12.40 Pause a Queue for a Given Number of Seconds in Laravel 12 PHP 8.5 is released with the pipe operator, URI extension, new array functions, and more Introducing Mailviews Early Access Prevent Disposable Email Registrations with Email Utilities for Laravel A DynamoDB Driver for the Laravel Auditing Package Build Production-ready APIs in Laravel with Tyro TutorialsSeparate your Cloudflare page cache with a middleware group PostgreSQL vs. MongoDB for Laravel: Choosing the Right Database Modernizing Code with Rector - Laravel In Practice EP12 Static Analysis Secrets - Laravel In Practice EP13 

4x4 intervals are the most overrated workout in running, and continuing to do them could be the very thing stopping you from breaking your personal record.You've probably heard about 4x4 intervals for boosting VO2 max, but are they really the best way to get faster? In this episode, I break down the real science behind VO2 max training and explain why the 4x4 method might be holding you back. I'll explore why this popular workout often fails both new and experienced runners and, more importantly, I'll share proven, alternative interval workouts that are just as good—if not better. You'll learn the fundamentals of how this training works and get a clear plan on how to structure these workouts to build speed and endurance safely.Key TakeawaysFour-by-four intervals aren't the gold standard they're made out to be—they're often too hard for beginners and too short for experienced runners to maximize VO₂ max gains.There are smarter, research-backed VO₂ max workouts—like 30/30s, 12 x 400m, 6 x 3 minutes, and 4 x 5 minutes—that match different experience levels and race goals better.Time spent actually at VO₂ max matters more than the workout name—shorter recoveries and properly paced efforts can give you more quality minutes near your true aerobic ceiling.Timestamps[00:17] What You'll Learn[00:59] What Are 4x4 Intervals?[02:00] Why Are They So Popular?[03:08] 4 Reasons Why 4x4 Intervals Are Overrated[05:39] Free Improve Your Vo2Max Guide[06:02] The 4 Better Vo2 Max Workouts[06:37] Option 1: 30/30 Protocol (Billat Method) - For Variety Speed demons[09:20] Option 2: 12x400m - For All Levels (Especially Speedy Folks That Like To Go Fast)[12:12] Help Another Runner Out[12:26] Option 3: 6x3 Minutes - For Intermediate Runners[13:04] Option 4: 4x5 Minutes (Jack Daniels Method) - For Experienced Runners[15:35] How To Fit This In Your Schedule[16:28] Learn About Vo2 Max First Before You Train ItLinks & Learnings

ILLENIUM drops new music from Skrillex, Said The Sky, WIlliam Black, Virtual Riot, Martin Garrix & more!Don't forget to rate & review on all of your favorite podcast apps! Post your comments on twitter @ILLENIUM #PHOENIXRADIOTracklist:PHOENIX RADIO OPENER 00:00Frank Walker, Josh Ross & Norma Jean Martine - Lay It On Me 00:52Sam Feldt, VIZE, Aloe Blacc & MC4D - Hey Son 03:12Said The Sky - Gotta Get To You 06:12Martin Garrix, Saksham & Scott Quinn - Ain't Letting You Down 08:42Said The Sky ft. 408 - Ur So… (Beautiful) 13:02Alison Wonderland - Floating Away 15:42Halsey - Colors (Ian Asher Remix) 20:28William Black, Afinity & Trella - Too Good To Be True 22:57John Summit ft. Inéz - Crystallized (Subtronics Remix) 26:32PhaseOne & Make Them Suffer - SOS (VIP) 29:37William Black - Unlove U 33:08Excision, Sullivan King & From Ashes to New - Adrenaline 35:57ALLEYCVT & LEVEL UP - BELIEVE 38:11GRiZ, Tape B & CREG - Light You Up 40:38Gryffin & YDG - The Feeling 43:24Skrillex, Dylan Brady & Caroline Polachek - Hit Me Where It Hurts X 46:31Virtual Riot, PhaseOne & Intervals ft. Micah Martin - DIVIDE (Virtual Riot Remix) 49:44Seven Lions & HALIENE - Cold as Snow 54:32Sub Focus & Poppy Baskcomb - So Many Colours 58:02

Pro Coach Sierra Sims (M.S. Exercise Physiology) breaks down the science and technique behind muscle tension intervals: one of the most effective ways to turn gym strength into real power on the bike.   Whether you're building your base, coming back from the off-season, or looking to climb stronger, these workouts teach your neuromuscular system to produce MORE torque and apply it efficiently across the pedal stroke.   You'll learn: ✔️ What muscle tension (high-torque) intervals actually are ✔️ Why low cadence is so effective for force production ✔️ How to combine torque work with strength training for maximum gains ✔️ How WorldTour pros use torque blocks from October–February ✔️ How to structure these sessions indoors or outdoors ✔️ Real-world workout examples you can try this week  ✔️ How to avoid knee pain and progress safely   Watch till the end where Sierra shows you two practical ways to perform these intervals so you can do them anywhere — on Zwift, on climbs, or on rolling terrain.  

In this episode of the podcast we start by answering a voicemail from Riley of the Diagetic Advancement podcast and then move on to talk about some of the benefits of occasionally stepping out of character in an RPG.Many thanks to Riley for the voicemail, you can check out the Diagetic Advancement podcast at: https://open.spotify.com/show/35GgOCNa3LyucnrDdw0sbvWe'd love to hear your thoughts on the episode, have you run a tavern siege and how did it work out or any other suggestions you may have? You can leave a comment on the episode or you can drop us a voicemail at https://www.speakpipe.com/RDDRPGPodcastWe may even feature your voicemail in a future episode.Music: Eric Skiff - Song Name - Underclocked - Available at http://EricSkiff.com/music This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit reddicediaries.substack.com

In this episode of the podcast we start by answering a voicemail from Riley of the Diagetic Advancement podcast and then move on to talk about some of the benefits of occasionally stepping out of character in an RPG.Many thanks to Riley for the voicemail, you can check out the Diagetic Advancement podcast at: https://open.spotify.com/show/35GgOCNa3LyucnrDdw0sbvWe'd love to hear your thoughts on the episode, have you run a tavern siege and how did it work out or any other suggestions you may have? You can leave a comment on the episode or you can drop us a voicemail at https://www.speakpipe.com/RDDRPGPodcastWe may even feature your voicemail in a future episode.Music: Eric Skiff - Song Name - Underclocked - Available at http://EricSkiff.com/music This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit reddicediaries.substack.com

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we have special guest, Coach Will Pfeiffer, helping us answer questions on offseason intervals, oxygen inhalation therapy, and playing to your strengths.   As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.    Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Summary In this episode, the hosts discuss various aspects of cycling coaching, focusing on off-season training strategies, the role of oxygen therapy in recovery, and the importance of accurate FTP testing for training zones. They also explore the balance between genetics and training in determining an athlete's strengths and weaknesses.   Chapters 00:00 Introduction to Will Pfeiffer and Coaching Background 01:29 Off-Season Training Strategies for Older Athletes 16:44 Exploring the Benefits of Supplemental Oxygen for Recovery 23:48 Exploring Recovery Techniques 27:20 Understanding Oxygen and Performance 29:09 FTP Testing and Training Zones 34:37 The Shift from FTP to Critical Power 41:38 Genetics vs. Training in Cycling Performance    

"Golan Zocher joins the gang with two massive new tracks. It's with great pleasure that we welcome Golan to the Sprout ranks. Hard to believe it has only been ten years since the prolific artist began his global sonic journey. Since then, he's amassed an impressive arsenal of weaponry on seminal labels such as Sudbeat, JOOF and Mango Alley. A talented DJ, he's played from Miami to Malta, soundtracking parties around the world. Opening with ‘Frequencies', it's very easy to see how his silky smooth productions find their way onto the USBs of the great and good. Rolling from bar one, the airy pads and spiky bass create otherworldly images in your mind's eye. Ethereal and hypnotic, the keys midway provide new direction and power. Next up, ‘Intervals' continues apace. Rolling bass that makes your hips wiggle? Check. Icy pads that make your mind wander? Check Check. Snappy percussive underbelly that literally makes you hurry towards a dance floor, any dance floor!? Triple check! Deep, hypnotic and devilishly beautiful, Golan Zocher is a master craftsman, and this is an EP you cannot be without."

In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on: Whether to use hydration vest (packs) or bottles in a 3-4 hr race?  Whether max intervals like wingates are relevant for endurance racers & masters Does a power meter help with technical skills sessions, should you record them?

Roger Rosmus, Founder, CEO, & Director of Goliath Resources (TSX.V: GOT) (OTCQB: GOTRF), joined me to review the next batch of high-grade drill assay results from its 64,000 meter 9-rig 2025 drill program; as outlined in the news released on October 27th, 2025.  Headline drill hole # GD-25-372 intersected 10.72 g/t Au over 7.83 meters, including 20.37 g/t Au over 4.10 meters at the Surebet Discovery on its 100% controlled Golddigger Property, located in the Golden Triangle, British Columbia.   100% of the drill holes completed to date into Surebet have intersected substantial quartz-sulphide mineralization, highlighting the effectiveness of the geological model that the team incorporated coming into this year's exploration program.  Approximately 76%, or 83 of the 110 drill holes from 2025, contain gold visible to the naked eye (VG-NE); clearly demonstrating the discovery potential remaining on the property. The intercepts reported in the are approximately true width and reflect gold only assays (AuEq values will be adjusted accordingly once Ag, Cu, Pb and Zn are received). Assays are still pending for 84 holes from this years drilling, of which 66 representing 79% contain VG-NE.   Roger provides more detail on the drill density and continuity of the high-grade zone that is coming into focus in the Bonanza Shear Zone, where the sediment rock packages contact the volcanic rock packages, and the better overall geological understanding that is emerging at the Surebet discovery. There are now gold results coming in from three distinct rock packages (quartz-sulphide breccias/stockwork, RIRG Eocene-aged dykes, and calc-silicate altered breccia) showing the untapped discovery potential at this remarkable high-grade gold system that remains open in this mineralized system.   Next we reviewed the news released on October 23, 2025 which announced the Company has closed its previously announced "bought deal" private placement offering for aggregate gross proceeds of approximately C$26.3 million with no warrants at a higher share price than where things are trading at present. The Offering was comprised of the issue and sale of: (i) 1,977,157 common shares at a price of C$4.20 per National Flow-Through Share for gross proceeds of approximately C$8.3 million; and (ii) 4,054,054 common shares of the Company at a price of C$4.44 per BC Flow-Through Share for gross proceeds of approximately C$18 million.  This has the company in a strong financial position and fully-funded for its 2026 exploration program   Assays are still pending for 84 holes from this years drilling, of which 66 representing 79% contain VG-NE, so there will be a flood of assays that continue to come in from this year's exploration season for several more months into the future; without a financing overhang.     If you have any questions for Roger about Goliath Resources, then please email me at Shad@kereport.com.   In full disclosure, Shad is a shareholder of Goliath Resources at the time of this recording and may choose to buy or sell shares at any time.   Click here to follow the latest news from Goliath Resources   For more market commentary & interview summaries, subscribe to our Substacks:   The KE Report: https://kereport.substack.com/ Shad's resource market commentary: https://excelsiorprosperity.substack.com/     Investment disclaimer:  This content is for informational and educational purposes only and does not constitute investment advice, an offer, or a solicitation to buy or sell any security. Investing in equities and commodities involves risk, including the possible loss of principal. Do your own research and consult a licensed financial advisor before making any investment decisions. Guests and hosts may own shares in companies mentioned.    

I made a promise...and I don't wanna talk about it.

Do you ever wonder why you're doing a certain workout, not just how? This week Coach Matt Sommer joins the podcast to break down some of the most effective bike workouts to help you train smarter, not just harder. We are tackling short and hard bike sessions: 30-30s, 30-90s, Power Builders, Power Intervals, stamina, and more! Coach Matt explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "unicorn," understanding the why behind your TriDot workout might be the edge you've been missing.

  First, it's a very personal episode. Mayhap too personal. I've been spending alot more of my time in the present lately...actually, I've been doing that for awhile now.  It's not that I didn't care about my past or the way my actions have shaped me...but, you get it, right? Why dawdle in the past when there's so much goodness in the future...or at least, the possibility for goodness?   Entropy's a bitch man, but it will not be denied. Might as well greet it with acceptance and hope. So there's that...it's a very personal episode. In a weird way, it's where this 20 year old podcast has been going all along...to episode 388.   And that's the other thing, in a way...this is also a celebration of 20 years of my podcasting. Now...I'll be honest with you...because what would be the point of dishonesty? 20 years is meaningless....I mean in a quantifiable way.  It's a tick on the clock.  It's only 31% of my lifespan thus far.  Fellow runners have been with me for almost a third of my life....but, THAT's not a big deal.   What is a big deal is that we got to spend any time together at all. That's what I'm celebrating. It's an anniversary, sure....but the word "anniversary" comes from the latin "annus versus" - year turning....and that's led to the latin term "anniversarius" meaning returning yearly. Returning to what exactly?  I'm looking forward...but okay, let's acknowledge the past.   Hi there past, you're looking...thinner.   Well, it's been nice catching up, gotta run.   I've always found the image and characteristics of the ouroboros disturbing. A serpent that eats it's own tail, a snake that consumes itself.  That can't end well. But in a way this episode, the 20th anniversarius of Phedippidations does go back to the very beginning...maybe you can think of it as getting back to where I started, or even better: a new start away from the past.   I don't know, just call it a new take on an oldy by a goody? Or...if that doesn't work how about: Let's reboot the baby.   But of course that implies we've already given the baby the boot...we're just doing it again.   Other things you should know: I started writing this episode back on March 23rd, of this year, 2025...at exactly 1:42 in the afternoon. So...I took my time on this one. 222 days exactly....that's 7 months 8 days. Yeah, I wasn't in a rush to get this out.   I'm not into numerology or anything magical like that, but the fact that I did borrow the final audio from episode 222 of this goofy little podcast is a surious correlation: and those are cool. As to why I didn't get this out, well...I was doing other stuff. I was otherwise occupied...and as the weeks went on, I wasn't sure that I'd actually ever find the time to finish writing, recording and "oh MY holy invisible flying spaggetti monster in space" actually editing this thing. But I found some inspiration and time. So, on Friday October 31st at noon eastern time...there will be a new episode for you to listen to.   Or not. You're call.   It doesn't really matter anymore. Maybe you'll listen, maybe not, maybe you'll like it, or maybe you'll barely get through the first 3 minutes...that's completely up to you.   I won't be offended either way.   I don't know if anyone's listening to this anyway.  I really don't, and I really don't care that much.   I made this more for myself than anyone else, but if you want to check it out: great...I  guess...and like I said, if you don't...well that's great too.

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Muscle Tension Intervals are those big gear, low cadence masher that are like lifting weights on the bike. You can do them in the CoachCat app → https://fascatcoaching.com/app where the first month is free. The problem? Not everyone has access to a steady 3–5% climb like we do here in Boulder.  That's where Zwift comes in. In this video, Coach Frank walks you through two ways to perform Muscle Tension Intervals on Zwift: 1️⃣ Exporting your workout into ERG mode and using the Incline setting in the Companion app. 2️⃣ Riding free-form in the Climb Portal and simulation riding uphill for work intervals, then turning around and coasting downhill for recovery. Additionally, you'll learn how torque (force on the pedals) connects to power, and why these intervals build the kind of strength that pays off when you combine it with higher cadence later in the season.

Do you ever wonder why you're doing a certain workout, not just how? This week Vanessa Ronksley and Coach Ryan Tibball break down some of the most effective run workouts to help you train smarter, not just harder. We are starting with quality run sessions. Ryan and Vanessa dig into MAV Shuttles, Fartleks, Intervals, Threshold Repeats, and more! Explaining the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive running "unicorn," understanding the why behind your TriDot workout might be the edge you've been missing.

In episode 253 of the Beginner Guitar Academy Podcast, Paul Andrews explores the powerful—yet often overlooked—concept of musical intervals. Whether you're new to the guitar or looking to improve your musicianship, understanding intervals can unlock a deeper grasp of the fretboard, sharpen your ear, accelerate your learning, and even provide inspiration for songwriting. Paul breaks down what intervals are, explains why they matter, shares practical tips for practicing them, and wraps up with a mini ear-training test.What's Covered in This EpisodeAnnouncements for BGA MembersUpcoming live Q&A on Monday, September 29th (details on times and how to join or submit questions in advance).Introduction of 30-minute private guitar lessons exclusively for members ($40 per lesson). Booking details in the community/news section.Reminder: Unlimited access to Paul via private video exchange, audio, or text—the new lessons are just an extra option in response to member requests.Musical Intervals DemystifiedWhat is an interval?Simply put, it's the distance between two notes. Paul demonstrates intervals using open strings and fretted notes, explaining the basic concepts of half steps and whole steps on guitar.Intervals in the Major Scale:Using the C major scale, Paul explains “major second,” “major third,” “perfect fourth,” “perfect fifth,” “major sixth,” “major seventh,” and the “octave.”Fun trivia: The term “perfect” dates back to medieval times, referring to intervals considered stable and sacred.Why are intervals important?Ear Training: Recognize famous riffs and melodies (e.g., “Smoke on the Water” – minor third, “Twinkle Twinkle Little Star” – perfect fifth).Building Blocks: Chords and scales are literally made by stacking intervals.Improvisation & Songwriting: Intervals guide you on which notes work well together.Practical Ways to Practice IntervalsPlay and SingPlay intervals on your guitar and try singing them—don't worry about vocal ability; the goal is to internalise the sounds.Use Songs as ReferenceMajor Second – “Happy Birthday”Major Third – “When the Saints Go Marching In”Perfect Fourth – “Here Comes the Bride”Perfect Fifth – “Twinkle Twinkle Little Star” or the “Star Wars” themeMajor Sixth – “My Way” (Frank Sinatra)Major Seventh – “Take On Me” (a-ha)Octave – “Somewhere Over the Rainbow”Ear Training Apps and ResourcesApps: MusicTheory.net (free web exercises and the Tenuto app), Earmaster (BGA discount available in the resource section).BGA Members: Leverage the ‘Improve Your Ear' course with tailored exercises.Start SmallBegin with just a couple of intervals—like the major second and octave, which have a clear contrast—and add more as you progress.Ear Training TestPaul conducts a quick ear training test focusing on major seconds, perfect fifths, and octaves to help listeners start recognising these intervals.Key TakeawaysLearning intervals isn't just “theory”—it's a real-world tool for mastering the guitar.Consistent practice is key: make interval ear training a regular part of your routine to permanently develop your musical ear.Use song references, simple exercises, and helpful apps to make training enjoyable and effective.Support &...

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We discuss the observation that resolution of retinal fluid at one month in eyes with nAMD treated with aflibercept 8mg may herald longer duration treatment intervals at week 96 with Michael Stewart,, MD, Knights Templar Professor of Ophthalmology, Mayo Clinic, Jacksonville, Florida.

#505 Fall Running - The Wise and the Weird Welcome to Episode #505 of the Grit2Greatness, I mean the 303 Endurance Podcast. We're your hosts Coaches Rich Soares, April Spilde and Lauren Brown. Thanks for joining us for another week of coaching questions, get gritty tips, workout wisdom and a little fun. It's a new month and today we're diving into the science and strategy behind run-specific training using the RunDot platform by Predictive Fitness. Whether you're training for a 5K, 10K, half marathon, full marathon, or trail race, this episode will help you understand how to train smarter, not harder. Hi Rich and Lauren! I am excited about the crisp fall air and the changing of the leaves. This is my favorite time of year and something I savor for as long as possible. September is my birthday month so maybe I'm partial to it, but I love this time of year and the change in the season, wearing a hoodie, perfect run weather.   Show Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   We've got another packed show today, starting with some exciting updates in the endurance community and a look at what's new with Grit2Greatness. Then we're diving into our Ask a Coach—how to structure your run-specific training this fall using RunDot so you're sharp and ready when race day comes. April's bringing a Get Gritty Tip that will flip the way you measure progress, and Lauren has a powerhouse workout designed to test your stamina and mental grit. And because it wouldn't be the 303 Endurance Podcast without a little fun, we're wrapping things up with our brand-new game: Not My Job—Triathlete Edition. You'll want to stick around for that one.   In Today's Show Announcements and News: Rich  Ask A Coach: Rich Get Gritty Tip: What's Your Success Criteria? TriDot Workout of the Week: Lauren Fun Segment: Not My Job! Triathlete Edition   Announcements and News:   We have several exciting things happening in the 303 and with Grit2Greatness Endurance.   She Sprints September 6th at Cherry Creek Reservoir. She Sprints Denver is the premier Triathlon and Duathlon that is suitable for all fitness levels. Bringing women together in a common goal to improve women's health and research. Using our muscles and our voices, we come together to experience a sense of accomplishment and camaraderie that has been the hallmark of the event.   Good luck Alice Koesterich and Robina Waterman!   Good luck to Stephanie Heitkemper and Caroline Young riding the Buff Classic Century Foothills.   Grit2Greatness Kits and Storefront April to give an update   Grit2Greatness Ambassador Program I'm excited to share some great news—we now have three brand sponsors supporting our athletes, with more partnerships in the works. These sponsors align with our mission to help athletes perform, look, and feel their best. The Grit2Greatness Ambassador Program is open to all athletes within our community—triathletes and runners alike—no matter which training plan you're on. Our goal is to build a space where athletes can discover their potential, stay accountable, and grow together. If you're passionate about training, racing, and sharing the sport you love, we'd love to have you join us. With 2026 being our inaugural year, our only real expectation is that you show up, give your best, and race with heart. Check the show notes to learn more and fill out the form to become part of the team. Let's grow the sport together!   Ask A Coach Sponsor: G2G Endurance New to multisport? Don't sweat it—we've got your back. At Grit2Greatness Endurance, we've partnered with TriDot and RunDot to make training simple, smart, and fun. You'll get personalized workouts, step-by-step guidance, and real results without all the confusion. Start with a 2-week free trial when you sign up through one of our links below, then keep going for as little as $14.99/month. If you've ever wondered if you could do an endurance event—this is your sign. Click the link in the show notes and let's begin! Website - Grit2Greatness Endurance Coaching Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance   Coach April Spilde April.spilde@tridot.com  TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup -  RunDot Signup -    Coach Rich Soares Rich.soares@tridot.com  Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Run-Specific Training and Phases with RunDot (Rich) Today we're diving into a topic that every runner—whether you're training for a 5K or a full marathon—needs to understand: run-specific training phases and how to optimize your performance using the RunDot platform by Predictive Fitness. As a TriDot Triathlon Coach, I've seen firsthand how predictive analytics can transform training outcomes. Today, we'll break down the development, race-specific, and taper phases of training, explore the importance of strength and mobility, and give you actionable tips for race rehearsals, race week workouts, and pacing strategies across different race distances. Let's get into it!” Training Phases with RunDot Development Phase (April) “This is where the foundation is built. The development phase focuses on aerobic capacity, muscular endurance, and overall durability. RunDot uses your biometric and performance data to personalize your training load—so you're not just following a generic plan, you're following your plan. Expect to see: Zone 2 endurance runs to build aerobic efficiency. Hill repeats and strides to improve strength and form. Aerobic intervals that challenge your cardiovascular system without overloading it. This phase is also where strength and mobility work are critical. Think squats, lunges, planks, and dynamic mobility drills. These movements help prevent injury and improve your running economy.” Race-Specific Phase (Lauren) “Now we shift gears. The race-specific phase is all about sharpening your race pace and simulating race conditions. RunDot adjusts your workouts based on your predicted race performance, so you're training at the right intensity. Key workouts include: Tempo runs to dial in your race pace. Long runs with race pace segments to simulate race fatigue. Intervals that mimic the demands of your target race. This is also the time for race rehearsals. Practice everything—your gear, your nutrition, your hydration strategy. If you're racing trails, get on technical terrain. If it's a road race, practice on similar surfaces and elevation profiles.” Taper Phase (Rich) “The taper phase is where the magic happens. You're reducing volume to shed fatigue while maintaining intensity to stay sharp. RunDot's predictive engine ensures you're not tapering too much or too little. During taper: Keep intensity with short intervals and strides. Reduce volume gradually. Focus on mental preparation—visualize your race, review your pacing strategy, and trust your training.” Strength & Mobility: The Unsung Heroes (Lauren) “Strength and mobility work aren't optional—they're essential. They: Prevent overuse injuries. Improve running efficiency. Enhance power and stride mechanics. RunDot integrates strength sessions based on your recovery status and training load. So if you're feeling fatigued, it'll dial back the intensity. If you're fresh, it'll push you a bit more.” Race Week Workouts & Shakeout Runs (April) “Race week is all about staying loose and confident. Here's a sample structure: Monday–Wednesday: Easy runs with strides, light strength work. Thursday–Friday: Short intervals or race pace efforts—30 to 60 seconds. Saturday: Shakeout run—15 to 20 minutes easy with a few strides. Sunday: Race day! Shakeout runs help reduce anxiety, loosen up your muscles, and reinforce your rhythm and cadence.” Race Pacing Tips by Distance 5K - Rich Go out strong but controlled. Settle into pace by the first mile. Finish with a kick. Use strides and short intervals in taper week to stay sharp. 10K - Lauren Controlled first half, push the second half. Practice pacing in race-specific workouts. Don't go out too fast—let your fitness shine in the back half. Half Marathon - April Aim for even pacing or a slight negative split. Long runs with race pace segments are key. Fuel early and consistently. Full Marathon - Rich Start conservatively—don't chase pace early. Stay steady through the middle miles. Prepare mentally for the final 10K. Practice fueling during long runs to avoid bonking. Trail vs Road Racing - Lauren Trail: Focus on effort over pace. Practice technical terrain and elevation changes. Road: Dial in cadence and pacing. Use flat intervals to simulate race conditions. Closing Thoughts - Rich “RunDot by Predictive Fitness is a game-changer. It takes the guesswork out of training and helps you peak at the right time. Whether you're chasing a PR or finishing your first race, trust the process, stay consistent, and enjoy the journey. Get Gritty Tip: What's Your Success Criteria?  One of the biggest mindset traps athletes (and high achievers in general) fall into is measuring success by what hasn't been accomplished yet—what Dan Sullivan and Dr. Benjamin Hardy call living in “the gap.” The way out is creating a Success Criteria List, which shifts your focus from what's missing to what's meaningful. Here's the challenge: Write down three to five criteria that define success for YOU—right now, in this season. Make them simple, tangible, and personal. For example: I'm successful when I show up consistently for my workouts. I'm successful when I recover well and prioritize sleep. I'm successful when I enjoy at least one workout each week with friends or teammates. Notice how none of these depend on a finish time or podium. Instead, they anchor you in daily wins that compound over time. When you measure against your own list, you gain confidence, resilience, and perspective—no matter what the scoreboard says. Action Item: Take five minutes today to craft your own Success Criteria List. Post it where you'll see it daily—on your fridge, in your training log, or on your phone. Each time you check off a criteria, you're stacking wins. Over time, this list becomes your proof that you're already making progress—and that you're firmly in “the gain.” TriDot Workout of the Week: Stamina Ride Speaking of putting in the work, April, this week's featured workout is the Long Ride, or Stamina Ride. This workout goes out to Caroline and Stephanie who are getting ready to do the Boulder Century on September 7th. We're rooting for you. I also did my own version of this on Monday, and drove out to Canon City, Colorado and road some incredible trails including the aptly named Shiv, Redemption. And the Great Escape trails. It was as great as a mental challenge as it was physical, which is why the Stamina Ride is so important. You'll start with a warmup: 10 minutes in Zone 2 with 3 x 30-second spinups and 3 x 1-minute efforts in Zone 4. Then the main set—3 x 12 minutes at Zone 4 with 5 minutes recovery, 1 x 10 minutes at Zone 2, and 10 x 10 minutes at Zone 3 with 2 minutes recovery. Keep all recoveries and balance of time in Zone 2. Here's the key—when you're in those longer stamina sessions, stay in your race position as if you're racing. Sit up to stretch if you need, then get back down and dial in. Keep your cadence steady: Zone 2 and 3 efforts at 90+ rpm, Zone 4 efforts at 80 rpm. And remember—aim to make the last repeat as strong as the first. What do you think about the Stamina ride, Rich? Anything else to add? What I really love about this stamina ride is how it mimics the demands of long-course racing. Those multiple 10-minute Zone 3 pushes let you sit right on that edge—where it's uncomfortable, but still sustainable—just like in a 70.3, full IRONMAN, or Century Ride. You're teaching your body and mind how to hold strong at race effort, manage the discomfort, and then back off just enough to go the distance. This one showed up for me last week, and I also have a century ride this weekend.  It's the perfect prep to build the resilience you need for long days in the saddle. Now, workouts like the Stamina Ride teach us grit, focus, and the ability to stay locked in for the long haul. But triathlon isn't just about the grind—it's also about enjoying the ride, laughing a little, and not taking ourselves too seriously. That's why we've got a fun segment lined up next!    Fun Segment: Not My Job! Triathlete Edition   In NPR's Wait, Wait, Don't Tell Me!, the “Not My Job” segment brings in a celebrity guest and quizzes them on something totally unrelated to their expertise. I thought we'd take a spin on our own version of this by answering questions that are triathlon related.   Q1: In Finland, there's a sport where athletes race while carrying what unusual item? A) A log the size of a small tree B) Another human C) A refrigerator door Answer: B (Wife-Carrying Race) https://www.wife-carrying.org/   Q2: What's the official name of the extreme sport that involves racing iron beds down the street? A) Bed Races B) Snooze Cruise C) Mattress Dash Answer: A (Bed Races) https://www.fox21news.com/news/2025-cripple-creek-bed-race-for-pearl-devere-day/#:~:text=(CRIPPLE%20CREEK%2C%20Colo.),to%20celebrate%20Pearl%20DeVere%20Day.   Q3: The UK hosts a marathon where runners carry what unusual object for 26.2 miles? A) A wheel of cheese B) A sack of coal C) A keg of beer Answer: B (Coal Race) https://gawthorpemaypole.org/world-coal-carrying/   Q4: Which U.S. city hosts a race where donuts are the official mid-run fuel? A) Portland, Oregon B) Raleigh, North Carolina C) Austin, Texas Answer: B (The Krispy Kreme Challenge in Raleigh). https://krispykremechallenge.com/   Q5: A writer from Bicycling magazine described a 65 km ride outside Onomichi, Japan, where aid stations featured what delicious food item? A) Sushi rolls B) Wasabi peas C) Ramen Answer: C (Ramen). https://www.bicycling.com/health-nutrition/a20033988/hell-yeah-ramen-is-the-ultimate-ride-fuel/?utm_source=chatgpt.com   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!  

We will now further our discussion of Shankerian analysis with linear intervalic progressions, compound melodies, transition between voices, more on the neighbor note and a continued effort to galvanize our understanding of the 3 main layers involved in Shenkerian analysis! 

Intervals for Masters cyclists don't have to be complicated but they do have to be different.

Send us a textWe often think of leadership as a never-ending sprint, constant effort, nonstop output, and relentless hustle. But what if real leadership is more like interval running: focused bursts followed by intentional rest?In this episode, I'm sharing the leadership lessons I've learned from lacing up my running shoes. We'll explore why leading in seasons, prep, push, plateau, and recovery, is not only more sustainable, but more powerful. Whether you're managing a team, running a business, or just trying to lead yourself well, this is your permission to stop enduring and start leading in rhythm.What You'll Learn:Why hustle culture sets us up for burnout and resentmentHow to identify which leadership season you're in, and how to work with itTangible strategies for integrating cycles of prep, effort, reflection, and recovery into your leadership styleKey Takeaways:Leadership is a rhythm, not a sprint, honoring the cycle helps you lead better and last longerRest isn't weakness, it's strategic recovery that fuels your next burst of impactRecognizing your season helps you lead with clarity, compassion, and effectivenessCall to Action:Which season are you in right now, prep, push, plateau, or recovery? Take a moment to reflect and journal or share with your team. Then screenshot this episode and tag @GingerBiz with your season and what resonated most!Listen on: Apple Podcasts, Spotify, and more.______________________________You can find me here:Instagram: @gingerbizWebsite: https://www.katymurrayphotography.com/Facebook: https://www.facebook.com/groups/TipsandTricksforyourbusinessX: https://twitter.com/GingerBizKMLinkedIn: https://www.linkedin.com/in/katy-murray-ginger-biz/

The AmEx Ride is a style of cycling training thats fun, flexible, and it makes you hella fast.

Alisa's serving up an interval workout today that will train your body, mind, and spirit. She's teaching on Hebrews 2:14-18 with a bold reminder that we have a God who understands us—who put on flesh and understands what you're walking through right now. New to REVING the Word? Press play and take this episode on a walk, run, hike, or to the gym. You pick how you want to move as you work out your body, and work in the good news! Registration is now open! We know that dealing with ongoing health struggles and frustration with your body can be exhausting. It's time to shift your perspective and stop viewing your body as a problem to solve. Discover your path to healthy living through Christ at the Revelation Wellness Health Summit! Get connected: revelationwellness.org | Instagram | YouTube Please consider following this show (and sharing it with a friend), leaving a review, and telling us what you think with a voice message! If you leave us a voice message, be sure to include the episode number. Follow | Leave a Review | Send a Voice Message

In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on: Final preparations for a 24-hour solo race Whether Heart Rate needs to get high (>85%MHR) during intervals Workarounds for using TrainingPeaks Basic Account How Much Group Riding is too much? 

In this episode of the Tommie Runz Show, the hosts discuss various topics related to running, including the importance of community support, sleep tracking, and the visibility of track athletes. They delve into the upcoming Detroit Classic race, emphasizing the need for diverse running communities to support each other. The conversation also touches on the differences between interval training and sustained efforts, as well as the significance of intentional representation in the running space. Overall, the episode highlights the camaraderie and shared experiences within the running community, encouraging listeners to engage and support one another.Chapters00:00 Introduction and Warm-Up Banter08:16 Sleep Scores and Health Tracking14:51 USA Track and Field Championships Discussion25:35 Supporting Diverse Communities in Running40:21 Navigating Competition and Collaboration in the Running Space43:35 Building Relationships and Networking49:10 Supporting Each Other in the Community55:17 The Importance of Collaboration01:01:02 Intervals vs. Sustained Efforts in Running01:06:18 Voice Memos and Listener Engagement01:19:11 Detroit Classic Race OverviewDetroit Classic Registrationhttps://raceroster.com/events/2025/106348/detroit-classic

Send us a textWelcome to the July Q&A! Today, we kick off the show with a conversation about your experiences of unnecessary, frequent stressors that we have the power to change or eliminate: For Trisha, it's taking phone calls while grocery shopping. Next, we get into your questions, beginning with:Did taking folic acid in pregnancy cause my baby's tongue tie?Is having the cord wrapped three times around a baby's neck a legitimate reason for c-section?Is it true that I can't have a VBAC (vaginal birth after cesarean) if it has been just 18 months since my last birth?And in the extended version of today's episode, available on Patreon or Apple Subscriptions, we discuss:Intrauterine growth-restricted (IUGR) babies and whether induction of labor is the right choice. Also, whether or not a baby needs to be born by cesarean for too low or too high heart rates in labor. And finally, whether fundal massage is still needed even if you a woman is administered  Pitocin in the third stage of labor. As for Quickies, we covered many topics including: Post-breastfeeding bras, OP (posterior) babies, magnesium and pre-eclampsia, fetal ejection reflex with an epidural, supporting the perineum to prevent tearing, our top tip for a successful VBAC. As for the personal questions of the month, we share our favorite ice cream flavors as well as our favorite flowers. In Cynthia's case, she didn't know the name of her all-time favorite flower and had to text a friend urgently in order to answer the question. Just goes to show, some friends can know us just a little better than we know ourselves!**********Our sponsors:Postpartum Soothe -- Herbs and padsicles to heal and comfort.Needed -- Our favorite nutritional products for before, during, and after pregnancy. Use this link to save 20%DrinkLMNT -- Purchase LMNT with this unique link and get a FREE sample packUse promo code: DOWNTOBIRTH for all sponsors. Primally Pure: From soil to skin, Primally Pure products are made with down-to-earth ingredients that feel and smell like heaven for the skin. Promo code: DOWNTOBIRTH for 10% off. ENERGYBits: Get the superfood Algae every mother needs for pregnancy, postpartum, and breastfeeding. Promo code: DOWNTOBIRTH for 20% off. Connect with us on Patreon for our exclusive content.Email Contact@DownToBirthShow.comInstagram @downtobirthshowCall us at 802-GET-DOWN Watch the full videos of all our episodes on YouTube! Work with Cynthia: HypnoBirthingCT.com Please remember we don't provide medical advice. Speak to your licensed medical provider for all your healthcare matters.

VO2 max intervals are flashy, hard, and wildly misunderstood. In this solo episode, I break down how to actually use VO2 max work to boost your HYROX performance without burning yourself into the ground.You'll learn:What VO2 max training actually is (and what it's not)Why your heart rate data might be lying to youHow to structure intervals that build speed, power, and toleranceWhen VO2 work makes you stronger… and when it's just junk volumeAnd how to use it wisely inside group fitness or CrossFit-style programmingRMR Training APP  Podcasthttps://www.rmr.training/rmr-app-podRMR Training App- Communityhttps://www.rmr.training/rmr-training-app-2Off- Seasonhttps://www.rmr.training/base-builder-podcast

Kara's here with REVING the Word interval workout that will get your body moving and your focus shifted. She's teaching on Phil 4:8, and the questions she's asking are: Is it possible your perspective needs a shift? Are you focused on the wrong thing? You're body and soul are going to get a lift as you spend 30 minutes with Kara in today's workout! New to REVING the Word? Press play and take this episode on a walk, run, hike, or to the gym. You pick how you want to move your body as you work out your body, and work in the good news! Are you ready to lead others to health and wholeness as a Revelation Fitness Instructor or LiveWell Health Coach? Early bird pricing ends soon! Sign-ups are open now for our fall training! Download a packet here. Get connected: revelationwellness.org | Instagram | YouTube Please consider following this show (and sharing it with a friend), leaving a review, and telling us what you think with a voice message! If you leave us a voice message, be sure to include the episode number. Follow | Leave a Review | Send a Voice Message

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode of the Optimal Protein Podcast, Vanessa Spina sits down with one of the world's leading experts in sports nutrition and metabolism — Dr. Mike Ormsbee. With over 200 peer-reviewed publications, Dr. Ormsbee brings unmatched insight into how to optimize fat loss, preserve muscle, and transform your body composition through nutrition, protein timing, and targeted exercise. Vanessa and Dr. Ormsbee explore: Why calorie restriction alone just makes you a smaller version of the same shape How to change your body shape, not just your weight The truth about pre-sleep protein intake — and why it doesn't make you fat How much protein you actually need daily (spoiler: it's more than the RDA) The science behind multi-modal training and the “PRISE” protocol How women, especially during menopause, can benefit from a high-protein lifestyle Real lab data from studies on metabolic rate, fat oxidation, and overnight muscle protein synthesis Whether you're trying to burn fat, gain muscle, or reshape your body — this is a must-listen episode packed with practical, evidence-based advice from one of the world's most respected researchers in exercise science.

If you've felt like you're in a dry season, Katrina's taking you through a REVING the Word that will help you fix your gaze on the one who makes streams in the wilderness. She's leading you through a 3-2-1 interval workout as you focus your heart and mind on Colossians 3:2. Are you feeling called to coach and lead others into freedom? Join Alisa for a FREE masterclass on July 8 to learn how you can help coach others and deepen your transformation. Find out more here:  Called to Coach Masterclass Get connected: revelationwellness.org | Instagram | YouTube Please consider following this show (and sharing it with a friend), leaving a review, and telling us what you think with a voice message! If you leave us a voice message, be sure to include the episode number. Follow | Leave a Review | Send a Voice Message

You're doing cycling intervals, but are you doing them right? See 'if' your interval training is 'RIGHT' in the CoachCat app where the first month is free ➡️ https://fascatcoaching.com/app In this training tip, Coach Frank (aka the BigCat) breaks down the right way and wrong way to perform power-based interval workouts. Whether you're training for a crit, fondo, gravel race, group rides, or just chasing PRs, getting your Zone 4, 5, and 6 efforts right is the key to unlocking performance gains. Watch this training tip on our youTube channel: https://youtu.be/-7Ui3MORgbk