Podcasts about long slow distance

In this NSCA CSCS Prep Episode we cover VO2 max, METs, Long Slow Distance, Pace/ Tempo, Interval, High Intensity Interval, and Fartlek Training.  Check out The Movement System CSCS Study Course: https://www.themovementsystem.com/strength-and-conditioning-study-course-sales-page CSCS Study Group: https://www.facebook.com/groups/2415992685342170  

This week on the podcast Beards and Dun have the pleasure to get together for a conversation with Joe Henderson. Joe is the most prolific running writer of all time. From being the first full time employee of Runner's World magazine in the 1970s, a career spanning over 30 years, to authoring or co-authoring 30 books on running. Joe is credited for coining the term "Long Slow Distance", which has been implemented as a necessary part of training for many world class athletes.

Is your endurance training really pushing you towards peak performance or just pushing you towards a plateau? Prepare to have your training beliefs tested as I, Ben Tilus, cut through the noise surrounding long slow distance (LSD) running. This episode isn't just another running commentary; it's a deep dive into why the one-size-fits-all approach to distance running might be derailing your athletic progress. As the XLR8 Head Performance Coach, I'm here to shake up the status quo by revealing how LSD could actually inhibit VO2 max improvements for certain athletes. We'll unpack the mysteries of muscle fiber composition, energy metabolism, and training periodization to help you discern whether LSD is your ally in the race for endurance or just a deceptive mirage on the marathon route to success.This session isn't just for the marathoners; sprinters and middle-distance runners also stand to gain or lose from the LSD debate. The episode moves beyond the track, examining the cultural phenomenon of high mileage as a digital badge of honor and its potential pitfalls. I'll steer you away from the pitfalls of training for applause and guide you towards training for applause-worthy performances. Whether you're lacing up for a competitive season or building a base in the off-season, this podcast is your personal pacer, setting the tempo for an individualized training regimen fortified by professional insights, like those gleaned from bloodwork. Strap on your headphones and let's break away from the pack together. Subscribe and follow to ensure you never miss a step towards smarter training and superior performance.

Something that I try to impress on my kids is the importance of being able to admit when you are wrong and make a change. Too often we spend our time trying to justify why we do what we do rather than trying to challenge it and see if it holds up. But that isn't how we grow. There is a saying about how there is a difference between 10 years of experience and the same year of experience repeated 10 times. For too many people they end up repeating the same things over and over and never really grow or gain experience. One of the areas in my life where this is most apparent is training. I've been working out for over 35 years, I've been a professional trainer for over 20 years and I've been working with mountain bikers since 2005. And in that time you better believe that I've made some mistakes and learned some valuable lessons. In this podcast I wanted to share some of those lessons with you. Hopefully you can learn from some of these mistakes and avoid the same problems I ran into.  You can stream this episode or download the MP3 file by clicking the link below. You‌ ‌can‌ also find the podcast ‌on‌ ‌‌Itunes‌,‌‌ ‌Podbean‌,‌‌ ‌‌Spotify‌‌ ‌‌and‌ ‌all‌ ‌other‌ ‌major‌ ‌podcasting‌ ‌platforms.‌ ‌ You can also read a summary article from the notes for the podcast below… Not doing any “isolation” or “bodybuilding”/ Focusing too much on “functional training” I've talked about this a lot lately but something I've been doing more of in the last few years is more isolation and bodybuilding type training.   I came up at an interesting time in the strength and conditioning field where we were making the switch from bodybuilding to Functional Training. The problem is that you need “isolation” exercises - which build isometric strength and joint strength - and you need bodybuilding type training to build and hold onto muscle mass. You can train like a bodybuilder and still be functional if you are doing other stuff outside of the gym. Plus, as you get older muscle mass becomes a valuable commodity and needs to be trained for. Using too much unstable surface training This is one I haven't been using for a while but back in the day I was really into unstable surface training. I was around when the Swiss Balls first got introduced to the fitness field through a guy named Paul Chek. The rationale behind UST seemed good and I ended up with every size Swiss Ball you could get and used them for just about everything. The problem was that I couldn't get strong or add size, I just got better at balancing on things while lifting weights. Several studies have shown that UST lowers motor unit recruitment, results in lower strength and muscle gains and have very limited carryover to other activities. In other words, it may look cool on Instagram but the results are lacking. Giving too much weight to strength training This is a common mistake with new strength coaches. I had seen how getting stronger had helped me and so it made sense that getting stronger would make you a better athlete. I had literally tried to talk some of my athletes into skipping sport training so they wouldn't miss strength training. The problem is that strength training is only the most important thing you can do if you are really weak, and even then your sport training should still take precedence. The only thing that will make you a better mountain biker is time on the bike and strength training is supposed to support that, not take away from it. Thinking that Long Slow Distance training was a waste of time This is a bit of a tricky one because context matters a lot here. One of the first things I got known for in the MTB world was advocating for the use of High Intensity Intervals instead of Aerobic Base Training for MTB. Back in 2005 this was unheard of since roadie training programs dominated the scene.  A lot of riders who followed these programs felt that they weren't actually in shape for training riding when the season started and they had to ride themselves into specific MTB shape for a few weeks. Something else that we observed was that riders from areas where they could ride trails year round (SoCal and Australia for example) were some of the best in the world.  Riding counts as cardio training and doing so much distance riding on a road bike that you don't get time on your mountain bike isn't the best idea. But if you aren't trail riding much then you do need to have some distance training in your program. Long Slow Distance training is also good for recovery and your basic metabolic health.  So if you are getting several hours of riding in each week then you can use LSD for recovery and if you aren't then you need to have it as part of your overall cardio training program. Changing exercises too often Something that carried over from Bodybuilding to Functional Training was the idea of “muscle confusion” or the need to change your exercises on a frequent basis so the body couldn't fully adapt to what you were doing, which was supposed to keep you from hitting a plateau and seeing constant improvements from your training. In fact, one style of training emerged that became very popular - Crossfit - which was based on this idea to the extreme and you never repeated the same workout twice in a row. Even for those of us who subscribed to the idea that you needed more consistency than changing things every day I still would change exercises every 4 weeks. While the theory behind it seemed solid, science and real world evidence suggest that there is a middle ground that is much longer than most of us realize.  One thing that changed my thoughts on this was when I did Jim Wendler's 5-3-1 Program and saw that NOT changing exercises very often had benefits as well. The 5-3-1 Program is a powerlifting program that has you doing the same basic exercises for months at a time. Change comes from how you cycle the weights and reps in a very specific way in order to increase your strength in the lifts.  The fact that you don't change exercises means that you get a lot of practice with the lifts, which also helps with building strength. Eventually you run into a wall with your progressions and have to switch things up but that takes months, during which you are doing the same basic exercises but still seeing results, which shouldn't happen if you needed to change exercises to keep progress coming. It turns out that you should run on at least a 6-8 week cycle to get the most out of an exercise.  Now I'll pick a core exercise for each of the 4 basic movement patterns (push, pull, hinge and squat) and do an 8 week cycle with them.  I'll have other exercises that I do that I will change up after 4 weeks if I'm maxing out on them or if I just want to do something new. I'll start out well under my max effort and build momentum into those max efforts in the final weeks of the cycle. I'll end with a deloading week where I cut back on the sets and reps but try to get at least 90% of my max lift for the movement in week 8. Changing exercises is entertaining and it makes you feel sore but it doesn't allow time for you to really get the most out of the exercises. IMO, it's also safer and easier on the joints since your body gets a chance to get used to the exercises and find a groove for them, which feels safer and easier than grinding through new lifts all the time. Discounting the value of stretching Stretching became a bit of a dirty word in the Functional Training world due to some studies that showed a decrease in strength and power immediately following static stretching. The cool thing to do was “mobility training”, which tended to focus on movements through a joint's range of motion. While helpful, I've found that mobility training can't fully replace static stretching.  Stretching isn't about trying to lengthen muscles or loosen joints, it is about being able to relax into positions and working on getting deeper into your range of motion until you are in the range you need for function and safety. For me it is also a form of breathwork since you use my breathing to help me relax and get deeper into my range of motion. Mobility training helps with being able to move through and control your range of motion and stretching seems to help you improve and maintain it better.I recommend picking a basic stretch for the major muscle groups and hold them for either 15-20 seconds or for 5 breaths. Focus on using your breathing to help you relax - if you don't get any deeper but your breathing is more relaxed then you have accomplished something important. Overhyping kettlebells This is going to sound sacrilegious so let me explain what I mean by this. Kettlebells are a great training tool and I still use them a lot in my training. I just went so far down the kettlebell rabbit hole that I started to discount the value of other training tools, especially the dumbbell. The truth is that you can do everything you can do with a kettlebell using a dumbbell, plus you can do some things you can't do as easily like Cheat Curls. Some exercises like the Single Arm DB Snatch are also easier to do than the KB version of the exercise. I also find that pressing exercises with the KB hurt my elbows - I know, it doesn't make sense until you've abused your elbows like I have - and so using DBs makes it possible to lift more weight and do it more comfortably for my joints. Finally, you can get a good pair of adjustable dumbbells for a few hundred dollars - I recommend and use the PowerBlock style - while getting pairs of KBs costs more and takes up more space, making DBs a great option for smaller spaces. I still use KBs for swings, lower body lifts and rowing exercises as I find them to be great tools for these purposes. I just find that some people think that using dumbbells is somehow inferior to kettlebells and that is simply not the case. Until next time… Ride Strong, James Wilson p.s. BTW, I have a DB program that uses the best MTB specific dumbbell exercises and combines it with the concepts I talked about in the 5-3-1 program. You stick with the same exercises but cycle the weights over the 12 weeks to build strength and efficiency in the movements that really help on the bike. This is one of my best programs for riders who are new to strength training or just want a super simple, highly effective workout program using a pair of dumbbells. And as a bonus, if you purchase the MTB DB Conditioning Program this week I'll send you a free copy of my Guide To Better Breathing For MTB. Just send me an email with your receipt and I'll get it to you. Click on the link below to learn more and get your copy of the DB Conditioning Program today. This was the first program I sent to Aaron Gwin when we started working together and if it can help him ride faster then I'm sure it can help you too! MTB DB Conditioning 12 Week Program  

We continue in our series CHRIST—Our Living Hope in 1 Peter! This week, we arrive at Peter's conclusion to a long section on everything from submission to governing authorities to what our response should be to all forms of conflict, whether slanderous attacks, maligning and reviling and how our responses should mirror those of Christ who suffered worse for our sakes. This week in Peter's conclusion to this section we learn how and why the Christian life is a long obedience in the same direction. Read 1 Peter 4:7-11 to prepare!

Stephen Seiler has been a guest on the podcast 3 times now and is one of our most poplar guests ever. He also holds the record for our longest podcast, over 2 hours!   In 2018 I was fortunate enough to listen to Stephen speak at the Endurance Coaching Summit hosted by TrainingPeaks in Manchester. His talk on polarised training had me hooked, and I've been a convert to this type of training ever since. I can personally vouch for its role in helping me to stay fit and healthy through the pandemic and remain relatively injury free. Something I cannot say about my training methods in my 30's and 40's.   Since this podcast, polarised training and Zone 2 training have continued to grow in popularity. There's no doubt in my mind that while there may be other approaches to developing fitness for endurance events, this one offers the most sustainable long term benefits for both health and fitness. You may have heard my previous podcasts with Dr Phil Maffetone, Dr Dan Plews and Prof Paul Laursen. Each of these eminent coaches have spoken of methodology that has polarised training at its heart.  This is a loooong podcast, almost 2 hours, and the time absolutely flew by. Stephen has such a great message, it's easy to listen to his stories and experiences. I have absolute confidence that you will find so much value in this conversation, and that it will benefit your own training or coaching. Please enjoy this show as we talk about: The ‘holy trinity' of monitoring intensity and why you must learn to use all three Why 95% of endurance athletes can thrive using just three training zones The simple, three step method for determining training zones without visiting a sports science lab How the African distance runners use internal measures of intensity for much of the time and only use pace when preparing for races What the 80/20 numbers really mean and how they apply to you Why the principles of polarised training are even more important if you have only 8-10 hours to train each week Hierarchy of Training Needs - what should come first when developing your fitness Stephen Seiler posts a lot of good information on Twitter. You can follow him on: Twitter and YouTube where has some great instructional videos. Here are links to some of the references in our discussion: Hierarchy of Training Needs: This is the diagram on his Twitter account representing this theory The first Seiler paper that I read, "Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training” Stephen Seiler TEDX talk - How "normal people" can train like the worlds best endurance athletes   Get started with your 8 week mobility plan    Become UNbreakable 8 week strength plan for endurance athletes   Join our SWAT/High Performance Human tribe now, with a happiness guarantee! Join SWAT/High Performance Human tribe here. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful.  Please click here to support the HPH podcast.  Thank you! Visit Simon's website for more information about his coaching programmes.  Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.  

Does LSD work? Long Slow Distance! This is a term endurance athletes use to describe a longer training day during the week. It Is typically done at a low intensity. Does it work? Is a a good Method? OR Madness?Thank you: Gildongroup.comIstanbulflorida.com 

Base miles, easy running, long slow distance, zone 2... it's got a lot of names but they all refer to the low intensity work that should make up the bulk of any endurance athlete's training. In this episode, Chris and Finlay discuss the science behind why zone 2 training is important to long term improvement and how to effectively implement it, be that through perceived rate of exertion (RPE), heart rate (HR), pace curves, or power, and the reasons why most runners tend to get it wrong and end up training in the "grey zone" - too fast to benefit from the gains of slower running, too slow to benefit from the gains of faster running.If you find this week's episode helpful, you may also enjoy our episodes discussing the high fat, low carb approach to fuelling endurance sports, and heat training. To get in touch, email: thepod@run4it.com.

Eric Lopushansky is the director of the comedy short Paperclips and producer behind the shorts Double Ripple and Long Slow Distance. Eric focuses on the post-production side of film where he enjoys crafting the narrative arc and tweaking images to perfection. He is currently a Film and Television student at the University of Colorado Denver. Stay Connected!!! @elo_myfriend The Airey Bros. IG @aireybros / https://www.instagram.com/aireybros/ https://www.blacksheependurance.com/podcast Premium Content : AB/DC Programming / B-Role & Mix Tapes / Accountability Coaching https://www.patreon.com/AireyBros Value for Value https://www.paypal.com/donate?hosted_button_id=BHCAKFGH6TNF2

Eric Lopushansky is the director of the comedy short Paperclips and producer behind the shorts Double Ripple and Long Slow Distance. Eric focuses on the post-production side of film where he enjoys crafting the narrative arc and tweaking images to perfection. He is currently a Film and Television student at the University of Colorado Denver. Stay Connected!!! @elo_myfriend The Airey Bros. IG @aireybros / https://www.instagram.com/aireybros/ https://www.blacksheependurance.com/podcast Premium Content : AB/DC Programming / B-Role & Mix Tapes / Accountability Coaching https://www.patreon.com/AireyBros Value for Value https://www.paypal.com/donate?hosted_button_id=BHCAKFGH6TNF2

In meinem Trainingstagebuch möchte ich Euch meine täglichen Gedanken, Learnings, Sorgen, Ängste und neuen Erkenntnisse mitteilen. Sei Teil meiner Transformation und lass Dich inspirieren. Verbinde Dich mit mir auf Instagram https://www.instagram.com/combat_ready_coach_chris/ Folge Grenzenlos Stark auf Instagram https://www.instagram.com/grenzenlos_stark/ Bewerbung 1:1 Coaching https://www.grenzenlos-stark.com/1-1-online-coaching-bewerbung

In this episode I answer questions from listeners including: is long slow distance running good, slow v fast release protein and timing, how many carbs per hour should one take in during a marathon, how to train for a marathon in extreme conditions, how to lift to add or not add size, is it possible to be a muscular distance runner, and how to handle post successful race let down emotions.

The Muscle & The Brain sprechen über das Training. Doch diesmal kommt die wissenschaftliche Seite durch Massimo definitiv nicht zu kurz. Warum brauchen wir überhaupt Training oder Sport? Dafür gibt es genau eine Antwort: "Wir sind einfach faul und wir brauchen gewisse Belastungen", meint ReWork Coach Alexander. Außerdem berichten wir kurz über das Rennen der Rennen in dieser Saison Challenge Daytona. Alex macht einen kurzen Call nach Florida und telefoniert spontan mit Topstar Arnold Schwarzenegger, ah sorry wir meinten Thomas Steger. Thomas wurde bester Österreicher, obwohl er keinen guten Tag erwischte und wurde somit Sieger der Herzen. Wir lieben den Sport, wir lieben Thomas! REEEWOOORRRKKK. Also ab in die Sportsachen und höre selbst rein... Bei Fragen oder Anregungen meldet euch einfach via: Instagram: instagram.com/re_work.at Facebook: facebook.com/rework.at E-mail: office@re-work.at Homepage: www.re-work.at Ihr wollt noch genauer ins Detail gehen und mehr über das Training und die Adaptionen erfahren hier sind Studien dazu: Adaptionen: 1. Laursen, P.B., Training for intense exercise performance: high-intensity or high-volume training? Scand J Med Sci Sports, 2010. 20 (2): p. 1-10. 2. Coffey, V.G. and J.A. Hawley, The molecular bases of training adaptation. Sports Med, 2007. 37(9): p. 737-63. 3. Dudley, G.A., W.M. Abraham, and R.L. Terjung, Influence of exercise intensity and duration on biochemical adaptations in skeletal muscle. J Appl Physiol Respir Environ Exerc Physiol, 1982. 53(4): p. 844-50. Physiologische Zonen : 1. Faude, O., W. Kindermann, and T. Meyer, Lactate threshold concepts: how valid are they? Sports Med, 2009. 39(6): p. 469-90. 2. Urhausen, A., et al., Plasma catecholamines during endurance exercise of different intensities as related to the individual anaerobic threshold. Eur J Appl Physiol Occup Physiol, 1994. 69(1): p. 16-20. 3. Seiler, S., O. Haugen, and E. Kuffel, Autonomic recovery after exercise in trained athletes: intensity and duration effects. Med Sci Sports Exerc, 2007. 39(8): p. 1366-73. 4. Messonnier, L.A., et al., Lactate kinetics at the lactate threshold in trained and untrained men. Journal of Applied Physiology, 2013. 114(11): p. 1593-1602. Intensitätsverteilung und Polarized Training Model:  1. Seiler, K.S. and G.O. Kjerland, Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution? Scand J Med Sci Sports, 2006. 16(1): p. 49-56. 2. Seiler, S., What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform, 2010. 5(3): p. 276-91. 3. Seiler, S.a.T., Espen, Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training. SportsScience, 2009(13): p. 32.53. 4. Guellich, A., S. Seiler, and E. Emrich, Training methods and intensity distribution of young world-class rowers. Int J Sports Physiol Perform, 2009. 4(4): p. 448-60. Immunsystem und Training: 1. Gleeson, M., Immune system adaptation in elite athletes. Curr Opin Clin Nutr Metab Care, 2006. 9(6): p. 659-65. 2. Gleeson, M. and C. Williams, Intense exercise training and immune function. Nestle Nutr Inst Workshop Ser, 2013. 76: p. 39-50. 3. Suzuki, K., et al., Systemic inflammatory response to exhaustive exercise. Cytokine kinetics. Exerc Immunol Rev, 2002. 8: p. 6-48.

Matthew Futterman is the Deputy Sports Editor of The New York Times, a 24x Marathoner and author of the incredible, page turning book, Running to The Edge: A Band of Misfits and The Guru Who Unlocked The Secrets of Speed. It is the inspiring story of the visionary running coach Bob Larsen, one of America's greatest running coaches, his foray into the nuances of distance running and uncovering the secrets of speed, meshed with the captivating stories behind Larsen's runners, The Jamul Toads and American Olympians Meb Keflezighi and Deena Castor. Running to the Edge offers a look into the science, techniques, history of running. Inspired by his passion and connection to running, Matthew weaves his personal narrative into the book as he shares the story of compelling story of Bob Larsen and his winning, game-changing athletes. On today's episode, Matthew and Marni sync up about runninng, his foray into journalism, and the inspiration behind his book. We talk about some of the lessons and insight he gained while writing the book from altitude training to speed and distance tips, the 60's and 70's fringe running culture and the original running boom and 1976 National Cross Country Championships, the event that changed American running forever. CONNECT @Matthew Futterman on Instagram, Twitter and Facebook @MarniOnTheMove Instagram, Facebook, or LinkedIn Special thanks to Long Slow Distance series partners Mad Ritual, On, Roka, SaltStick, Nuun Hydration, and Navitas Organics. Shop our Offers, Deals, and Favorite Products + Brands from our new series Long Slow Distance on our website. Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news! FOLLOW SERIES PARTNERS @MadRitual @Onrunning @roka @SaltStick @NuunHydration @NavitasOrganics --- Support this podcast: https://anchor.fm/marni-salup/support

Tyler McCandless is a top American distance runner, scientist with a Ph.D. in Meteorology, and is one of the founders of The Kauai Marathon Youth Program, a Marathon he has participated in for nine years. He has competed in two Olympic Marathon Trials and qualified for a third with his 2:12:28 marathon to finish 2nd at the USA Marathon Championships in December 2017. In the spring 2020, Tyler is heading to compete in the 2020 Olympic Trials after racing the 2019 TCS NYC Marathon. He lives and works in Boulder, Colorado as a Machine Learning Scientist at the National Center for Atmospheric Research and is currently working on various projects in the Research Applications Laboratory (RAL) including using machine learning techniques to improve wind and solar power prediction for a project in Kuwait, and building an algorithm to improve wildfire prediction. Marni and Tyler sync up about where athletics and Marathoning began, consitency in training and maintaining a healthy body, weather and racing, his work in Hawaii, Boulder, and Kuwait, and of course, the TCS NYC Marathon. Tyler's won four marathons: the Kauai Marathon in Hawaii in 2011-2013; and also the Iwaki City Marathon in Japan in 2012. In July of 2011 Tyler was awarded the Road Runners Club of America Roads Scholarship, which is an award to assist American post-collegiate runners who show great promise to develop into national and world-class distance running athletes. Tyler has had a successful 3+ years under coach Steve Jones. Highlights include a half-marathon PR of 1:03:14, four top ten finishes at 2014 USA Championships and PRs in distances from the 10k (29:19-Peachtree) to the marathon (2:15:26-Twin Cities). He also earned the prestigious honor of being named the Collegiate Running Association Male Athlete of the Year in 2014. CONNECT @Tyler McCandless on Instagram or Twitter @MarniOnTheMove Instagram, Facebook, or LinkedIn Special thanks to Long Slow Distance series partners Mad Ritual CBD, On, Roka, SaltStick, Nuun Hydration, and Navitas Organics. Shop our Offers, Deals, and Favorite Products + Brands from our new series Long Slow Distance on our website. Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news! --- Support this podcast: https://anchor.fm/marni-salup/support

Susannah Scaroni is a Two-Time U.S. Paralympian, on her way to her third Paralympics with Team USA for Tokyo 2020. She is the Marathon World Record Holder at 1:30:41 which she earned at the Grandma's Marathon in Deluth, and holds the 10 K World Best at 22:2, which she set at New York Road Runners Mini 10K. In her spare time, she is finishing her Masters at University of Illinois, where she is studying to become a Registered Dietician, while competing in Marathons around the world including TCS NYC Marathon 2019. On this episode, Marni sync's up with Susannah about where her passion for athleticism and sports began, the sport of wheelchair racing, her training, team, and strategies. They talk about training and race nutrition across all endurance sports, mindset and training your winning gear, and the TCS NYC Marathon! CONNECT @Susannah Scaroni on Instagram, Facebook, or Twitter @MarniOnTheMove Instagram, Facebook, or LinkedIn Special thanks to Long Slow Distance series partners Mad Ritual, On, Roka, SaltStick, Nuun Hydration, and Navitas Organics. Shop our Offers, Deals, and Favorite Products + Brands from our new series Long Slow Distance on our website. Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news! FOLLOW SERIES PARTNERS @MadRitual @Onrunning @roka @SaltStick @NuunHydration @NavitasOrganics --- Support this podcast: https://anchor.fm/marni-salup/support

John and Lance return a research review format to discuss the merits of long slow distance training and the ideal ratio between your interval training and distance workouts.Key TopicsShould you exclusively train at high intensities for maximal efficiency and decreased training load?Structural adaptations with long slow distance trainingBenefits of a polarized training planThe key to maximizing your training adaptationsIf you're ready to elevate your endurance performance to new levels, come visit us at Type 2 PerformanceLance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. Links to the papers discussed are made available below, as they are open source documents. Any papers covered in future episodes that are behind a paywall will not be available in the show notes.Intervals, Threshold, and Long Slow Distance: the Role of Intensity and Duration in Endurance Traininghttps://sportsci.org/2009/ss.htmImpact of Training Intensity Distribution on Performance in Endurance Athletes https://www.researchgate.net/publication/6153247_Impact_of_Training_Intensity_Distribution_on_Performance_in_Endurance_Athletes

Andrew Kalley is one of NYC's top triathlon, running, strength and conditioning coaches and an award winning runner and triathlete. In 2019 he came in 4th in his age group at Nationals, 2nd in his age group Ironman Augusta 70. 3 and beat his all-time run off the bike at Ironman World Championships in Nice with a 1:18 time. Overall, Andrew has won at least 12 races in his career including Mighty Hamptons, New York City Triathlon, South Beach Triathlon, Stamford Triathlon, Mightyman Sprint and more. He has qualified 8x for the ITU World Championship to represent Team USA. All of which he does as part of the Full Throttle Endurance Team, one of the most impressive tri teams in the Northeast, which he has been part of for the past 12 years as a coach and athlete. Andrew is a lifelong athlete, native New Yorker, and a new dad. In his career he has coached thousands of athletes for multisport and endurance sports. He certainly knows a thing or two about the purpose and concept of long slow distance. On today's episode, I sync up with Andrew to get some training and race tips for both running and triathlon. TOPICS Long Slow Distance: Going Long Slow to Go Long Fast Zone 2 Training Time VS Miles Learning to Trust in Your Training The Winning Gear Building A Base and Maintaining Fitness In The Off Season Become a More Efficient Athlete + Optimizing Your Energy Systems Triathlon + Running Strategy Frequency + Consistency for Fitness Maintenance, Performance, and Improvement Race Day Mantras + Mindset CONNECT @KalleyFitness on Instagram and Twitter @MarniOnTheMove Instagram, Facebook, or LinkedIn Special thanks to Long Slow Distance series partners Mad Ritual, On, Roka, SaltStick, Nuun Hydration, and Navitas Organics. Shop our Offers, Deals, and Favorite Products + Brands from our new series Long Slow Distance on our website. Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news! FOLLOW SERIES PARTNERS @MadRitual @Onrunning @roka @SaltStick @NuunHydration @NavitasOrganics --- Support this podcast: https://anchor.fm/marni-salup/support

Intervall er en av de mest effektive øktene du kan trene. I tillegg passer intervaller for de fleste mennesker og det har blitt en utrolig populær måte å trene på. Til tross for dette er det et av de temaene Eirik og Melina har fått aller mest spørsmål om opp igjennom, og det er mange filosofier rundt hvordan de bør gjennomføres, enda mer erfaring og selvfølgelig litt vitenskap. Bli med og dykk ned inn i dette temaet der øktdesign, intensiteter, varighet, fart, pauser og mer til diskuteres! Linker til episoden: Spilsbury, Kate L, Barry W Fudge, Stephen A Ingham, Steve H Faulkner, and Myra A Nimmo. "Tapering Strategies in Elite British Endurance Runners." European Journal of Sport Science 15.5 (2015): 367-73. Web. Link: https://www.tandfonline.com/doi/citedby/10.1080/17461391.2014.955128?scroll=top&needAccess=true Tønnessen, Espen, Øystein Sylta, Thomas A. Haugen, Erlend Hem, Ida S. Svendsen, and Stephen Seiler. "The Road to Gold: Training and Peaking Characteristics in the Year Prior to a Gold Medal Endurance Performance." 9.7 (2014): E101796. Web. Link: https://www.researchgate.net/publication/263010572_The_Road_to_Gold_Training_and_Peaking_Characteristics_in_the_Year_Prior_to_a_Gold_Medal_Endurance_Performance Seiler, Stephen, and Tonnessen, Espen. "Intervals, Thresholds, and Long Slow Distance: The Role of Intensity and Duration in Endurance Training.(Perspectives / Training)(Report)." Sportscience 13 (2009): 32. Web. Link: https://www.researchgate.net/publication/233855836_Intervals_Thresholds_and_Long_Slow_Distance_the_Role_of_Intensity_and_Duration_in_Endurance_Training MacInnis, and Gibala. "Physiological Adaptations to Interval Training and the Role of Exercise Intensity." Journal of Physiology 595.9 (2017): 2915-930. Web. Link: https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP273196Helgerud et al. 2007: Aerobic high-intensity intervals improve VO2max more than moderate training. Link: https://www.ncbi.nlm.nih.gov/pubmed/17414804 See acast.com/privacy for privacy and opt-out information.

This week on the Endure Stronger podcast, we dig into the benefits of strength training and CrossFit Endurance workouts for runners, and whether the case can be made for switching long, slow distance workouts for shorter, more intense sessions in the gym.⁣ ⁣ Our conclusion is decidedly partisan. In a world that can't agree on much these days, we believe both the CFE method and the LSD method are awesome - as long as your movement is high quality, you're injury-free, and you're getting a good amount of enjoyment from your training.⁣ ⁣ Listen to the podcast to hear a thorough examination of both sides of the weight debate, some relentless mythbusting, and some principles to consider if you're thinking about switching up your training to include weight work. ⁣ ⁣ We enjoyed this one - hope you do too. -Sam and Laura Join our Facebook community at https://www.facebook.com/groups/strongenduranceathletesunite/ For more information on Brian Mackenzie, go to https://powerspeedendurance.com/ For more information on Matt Fitzgerald and the 80/20 method, go to https://www.8020endurance.com/ For some background on the weight debate, see this RW article: https://www.runnersworld.com/uk/training/a26626352/can-weights-replace-mileage/

Long Slow Distance is a new seasonal Marni on the Move podcast series purely focused on endurance sports. On each episode, I will speak with athletes, coaches, and industry experts offering a deep dive into training and racing, with insight and advice, compelling stories, event preps and debriefs and of course the mind altering concept of Long Slow Distance. The series is inspired by my training for the 2019 TCS NYC Marathon, born from a decade of training for running and triathlon events, paralleled with my love/hate relationship with doing long slow distance and the desire to be fast. I will be conversing with runners, triathletes, swimmers, cyclists, climbers, nutritionists, physical therapists and more. If you listen to Marni on the Move on the regular, you know I often get into to the weeds with Marni on the Move endurance athlete guests about their training and racing. Now I am hosting this dedicated seasonal series on all things, endurance sports. We have an exciting line up of guests for season one: Matthew Futterman, The New York Times Deputy Sports Editor, 24x Marathoner, and author of Running to the Edge. Andrew Kalley, one of NYC's top triathlon, running, strength and conditioning coaches and award winning, podium placing triathlete and runner Susannah Scaroni, 2x US Paralympian, American Marathon World Record holder 1:30:41, Team Tokyo 2020, and competitor in TCS NYC Marathon 2019 Tyler McCandless, a top American distance runner, Machine Learning Scientist and Ph.D. in Meteorology, competitor in the TCS NYC Marathon 2019, and Kauai Marathon Ambassador. The Wassner Twins, Rebeccah and Laurel Wassner, championship winning, Professional Triathletes. Long Slow Distance is fueled by a few of my favorite brands, the ones I use every day for training, racing and life including Mad Ritual, On, Roka, Nunn Hydration, SaltStick, and Navitas Organics. --- Support this podcast: https://anchor.fm/marni-salup/support

This week’s guest is another person I have been chasing for a long time. Stephen Seiler has written extensively about ‘polarised training’ and I have used many of the principles he talks about in his papers and presentations in both my own training and that of the athletes I have the honour of working with. There is no doubt in my mind that while there may be other approaches to developing fitness for endurance events, this one offers the most sustainable long term benefits for both health and fitness. You may have heard my previous podcasts with Dr Phil Maffetone, Dr Dan Plews and Prof Paul Laursen and each of these eminent coaches has spoken of methodology that has polarised training at its heart.  This is a loooong podcast, almost 2 hours, and the time absolutely flew by. Stephen has such a great message and it’s easy to listen to his stories and experiences. I have absolute confidence that you will find so much value in this conversation that will be of benefit to your own training or coaching. Please enjoy this show as we talk about: The ‘holy trinity’ of monitoring intensity and why you must learn to use all three Why 95% of endurance athletes can thrive using just three training zones The simple, three step method for determining training zones without visiting a sports science lab How the African distance runners use internal measures of intensity for much of the time and only use pace when preparing for races What the 80/20 numbers really mean and how they apply to you Why the principles of polarised training are even more important if you have only 8-10 hours to train each week Hierarchy of Training Needs - what should come first when developing your fitness Here are links to some of the references in our discussion: Hierarchy of Training Needs. This is the diagram on his Twitter account representing this theory The first Seiler paper that I read, "Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training” “Experimental Challenges” 12 “aerobic” challenges created by Stephen Seiler, for you to attempt in 2019 Stephen Seiler posts a lot of good information on Twitter. You can follow him HERE To find out more about Simon’s SWAT programme, please click HERE  To comment on this podcast, please visit Simon's Facebook page HERE  Visit Simon's website for more information about his coaching programmes  For any questions please email Beth@TheTriathlonCoach.com

Tony Phillippi is a 292x marathoner and 9x Ironman finisher. He is the co-founder of the world renowned, popular running clubs Marathon Maniacs, Half Fanatics, and Ultra Madness with over 33,000 members. He is also the co-founder of The Tacoma City Marathon Association, which he has grown from one marathon to to eight annual running events. On this episode, Marni syncs up with Tony  sync up about running and entrepreneurship, where his passion for running began and the inspiration behind his world popular running clubs.They do a deep dive into marathoning, racing, training, strategy, nutrition. Tony shares some of his favorite courses and the races on his bucket list. CONNECT  @Marathon Maniacs on Instagram @Half Fanatics on Instagram @TacomaCityMarathon on Facebook @MarniOnTheMove Instagram, Facebook, or LinkedIn Special thanks to Long Slow Distance series partners Mad Ritual CBD, On, Roka, SaltStick, Nuun Hydration, and Navitas Organics. Shop our Offers, Deals, and Favorite Products + Brands from our new series Long Slow Distance on our website. Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news! Long Slow Distance is a Marni on the Move series and a FIT + LOVE MEDIA Production FOLLOW SERIES PARTNERS @MadRitual @Onrunning @roka @SaltStick @NuunHydration @NavitasOrganics ABOUT OUR PARTNERS Mad Ritual Mad Ritual has changed my recovery game in a big way!  Get ready to recover like a rebel with these awesome high quality CBD infused products!  Their CBD Balm is off the charts amazing! And I’m not the only one that thinks so, Mad Ritual has 100+ five star reviews. They also offer a terrific CBD infused total recovery supplements. Not just for athletes, the products are formulated to ease all of the aches and pains that come along with being an active human.  So, if you’re sore from life, Mad Ritual gets it. Founded by women, athletes, and active entrepreneurs, they are committed to helping active folks bring more balance to their lives. Shop with our code marnionthemove for 15% off your purchase. On On running shoes offer runners the perfect mix of design and function, Running in On is a game changing experience thanks to their proprietary Cloudtec ® Technology, you really do feel like you are running on clouds, whatever your shoe preference is.  Discover and learn more from Co-Founder David Allemann was a guest on the Marni on the Move podcast, tune in and find out more.  Shop On! Roka I’ve been wearing Roka wetsuits for triathlon for the past five years and they have been a terrific for my swimming speed and comfortability.  When I learned they were expanding beyond wetsuits and goggles and introducing eyewear, I immediately got a pair of their sunglasses, which I have been wearing for the past four months. No matter how hard I try, I can’t shake them off my head, which is great since I am always on the move.  All Roka products are high tech, performance focused, with functional design. Behind the brand, are founders and athletes designing product for athletes, like themselves. Learn more on the podcast with Co-Founder Kurt Spenser. Shop with our code MARNI for 20% off at https://www.roka.com. This is not applicable for optical use. SaltStick Caps, Buffered Electrolyte Salts SaltStick Caps are my go-to for training and racing.  They reduce heat stress, muscle cramping, and maintain electrolyte levels. SaltStick offers the ONLY electrolyte capsules, liquid add-ins and chewable tablets that were formulated to closely resemble the electrolyte profile lost during activity: sodium, potassium, calcium and magnesium. Use the code marni20 for a 20% discount at checkout when you visit shopsaltstick.com. Please note this is only available to people with a U.S. mailing address and will expire on 12/31/2019. Nuun Hydration My other go-to fueling and hydration resource is Nuun Hydration.

Professional Triathletes, influencers, and entrepreneurs, Laurel and Rebeccah Wassner, also known as The Wassner Twins in the world of Professional Triathlon and AtheteStyle and AthleteFood on Instagram. On this episode we are going long as part of the series, Long Slow Distance! Sisters that train together, win together! On the race course and in life, they are an incredible team and competitive, in a fun sisterly way.  Rebeccah is a 3x winner of the Nautica New York City Triathlon. She is also a 3x Mom . Laurel has raced Ironman World Championship Kona two times in 2015 and 2016 turned Pro in 2008, 10 years after being diagnosed with ' Hodgkin's Lymphoma and surviving cancer. She went on to become the first cancer survivor to win an Iron distance race and is a 3x Ironman Champion. On this episode, Marni syncs up with Laurel and Rebeccah about where it all began, their path to professional triathlon, and the obstacles and challenges they have overcome in life and out on the race course.  They do a deep dive into training, racing, good days and bad days, the race selection process and more.  Get ready to be inspired. CONNECT  @AthleteFood on Instagram @AthleteStyle on Instagram @MarniOnTheMove Instagram, Facebook, or LinkedIn Special thanks to Long Slow Distance series partners Mad Ritual CBD, On, Roka, SaltStick, Nuun Hydration, and Navitas Organics. Shop our Offers, Deals, and Favorite Products + Brands from our new series Long Slow Distance on our website. Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news! Long Slow Distance is a Marni on the Move series and a FIT + LOVE MEDIA Production FOLLOW SERIES PARTNERS @MadRitual @Onrunning @roka @SaltStick @NuunHydration @NavitasOrganics ABOUT OUR PARTNERS Mad Ritual Mad Ritual has changed my recovery game in a big way!  Get ready to recover like a rebel with these awesome high quality CBD infused products!  Their CBD Balm is off the charts amazing! And I’m not the only one that thinks so, Mad Ritual has 100+ five star reviews. They also offer a terrific CBD infused total recovery supplements. Not just for athletes, the products are formulated to ease all of the aches and pains that come along with being an active human.  So, if you’re sore from life, Mad Ritual gets it. Founded by women, athletes, and active entrepreneurs, they are committed to helping active folks bring more balance to their lives. Shop with our code marnionthemove for 15% off your purchase. On On running shoes offer runners the perfect mix of design and function, Running in On is a game changing experience thanks to their proprietary Cloudtec ® Technology, you really do feel like you are running on clouds, whatever your shoe preference is.  Discover and learn more from Co-Founder David Allemann was a guest on the Marni on the Move podcast, tune in and find out more.  Shop On! Roka I’ve been wearing Roka wetsuits for triathlon for the past five years and they have been a terrific for my swimming speed and comfortability.  When I learned they were expanding beyond wetsuits and goggles and introducing eyewear, I immediately got a pair of their sunglasses, which I have been wearing for the past four months. No matter how hard I try, I can’t shake them off my head, which is great since I am always on the move.  All Roka products are high tech, performance focused, with functional design. Behind the brand, are founders and athletes designing product for athletes, like themselves. Learn more on the podcast with Co-Founder Kurt Spenser. Shop with our code MARNI for 20% off at https://www.roka.com. This is not applicable for optical use. SaltStick Caps, Buffered Electrolyte Salts SaltStick Caps are my go-to for training and racing.  They reduce heat stress, muscle cramping, and maintain electrolyte levels. SaltStick offers the ONLY electrolyte capsules,

Tyler McCandless is a top American distance runner, scientist with a Ph.D. in Meteorology, and is one of the founders of The Kauai Marathon Youth Program, a Marathon he has participated in for nine years. He has competed in two Olympic Marathon Trials and qualified for a third with his 2:12:28 marathon to finish 2nd at the USA Marathon Championships in December 2017. In the spring 2020, Tyler is heading to compete in the 2020 Olympic Trials after racing the 2019 TCS NYC Marathon. He lives and works in Boulder, Colorado as a Machine Learning Scientist at the National Center for Atmospheric Research and is currently working on various projects in the Research Applications Laboratory (RAL) including using machine learning techniques to improve wind and solar power prediction for a project in Kuwait, and building an algorithm to improve wildfire prediction. On todays episode, Marni and Tyler sync up about where athletics and Marathoning began, consitency in training and maintaining a healthy body, weather and racing, his work in Hawaii, Boulder, and Kuwait, and of course, the TCS NYC Marathon. Tyler’s won four marathons: the Kauai Marathon in Hawaii in 2011-2013; and also the Iwaki City Marathon in Japan in 2012. In July of 2011 Tyler was awarded the Road Runners Club of America Roads Scholarship, which is an award to assist American post-collegiate runners who show great promise to develop into national and world-class distance running athletes. Tyler has had a successful 3+ years under coach Steve Jones. Highlights include a half-marathon PR of 1:03:14, four top ten finishes at 2014 USA Championships and PRs in distances from the 10k (29:19-Peachtree) to the marathon (2:15:26-Twin Cities). He also earned the prestigious honor of being named the Collegiate Running Association Male Athlete of the Year in 2014. CONNECT  @Tyler McCandless on Instagram or  Twitter @MarniOnTheMove Instagram, Facebook, or LinkedIn Special thanks to Long Slow Distance series partners Mad Ritual CBD, On, Roka, SaltStick, Nuun Hydration, and Navitas Organics. Shop our Offers, Deals, and Favorite Products + Brands from our new series Long Slow Distance on our website. Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news! FOLLOW SERIES PARTNERS @MadRitual @Onrunning @roka @SaltStick @NuunHydration @NavitasOrganics ABOUT OUR PARTNERS Mad Ritual Mad Ritual has changed my recovery game in a big way!  Get ready to recover like a rebel with these awesome high quality CBD infused products!  Their CBD Balm is off the charts amazing! And I’m not the only one that thinks so, Mad Ritual has 100+ five star reviews. They also offer a terrific CBD infused total recovery supplements. Not just for athletes, the products are formulated to ease all of the aches and pains that come along with being an active human.  So, if you’re sore from life, Mad Ritual gets it. Founded by women, athletes, and active entrepreneurs, they are committed to helping active folks bring more balance to their lives. Shop with our code marnionthemove for 15% off your purchase. On On running shoes offer runners the perfect mix of design and function, Running in On is a game changing experience thanks to their proprietary Cloudtec ® Technology, you really do feel like you are running on clouds, whatever your shoe preference is.  Discover and learn more from Co-Founder David Allemann was a guest on the Marni on the Move podcast, tune in and find out more.  Shop On! Roka I’ve been wearing Roka wetsuits for triathlon for the past five years and they have been a terrific for my swimming speed and comfortability.  When I learned they were expanding beyond wetsuits and goggles and introducing eyewear, I immediately got a pair of their sunglasses, which I have been wearing for the past four months. No matter how hard I try, I can’t shake them off my head,

Susannah Scaroni is a Two-Time U.S. Paralympian, on her way to her third Paralympics with Team USA for Tokyo 2020.  She is the Marathon World Record Holder at 1:30:41 which she earned at the  Grandma’s Marathon in Deluth, and holds the 10 K World Best at 22:2, which she set at New York Road Runners Mini 10K.  In her spare time, she is finishing her Masters at University of Illinois, where she is studying to become a Registered Dietician, while competing in Marathons around the world including TCS NYC Marathon 2019. On this episode, Marni sync's up with Susannah about where her passion for  athleticism and sports began, the sport of wheelchair racing, her training, team, and strategies. They talk about training and race nutrition across all endurance sports, mindset and training your winning gear, and the TCS NYC Marathon! CONNECT  @Susannah Scaroni on Instagram, Facebook, or Twitter @MarniOnTheMove Instagram, Facebook, or LinkedIn Special thanks to Long Slow Distance series partners Mad Ritual, On, Roka, SaltStick, Nuun Hydration, and Navitas Organics. Shop our Offers, Deals, and Favorite Products + Brands from our new series Long Slow Distance on our website. Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news! FOLLOW SERIES PARTNERS @MadRitual @Onrunning @roka @SaltStick @NuunHydration @NavitasOrganics ABOUT OUR PARTNERS Mad Ritual Mad Ritual has changed my recovery game in a big way!  Get ready to recover like a rebel with these awesome high quality CBD infused products!  Their CBD Balm is off the charts amazing! And I’m not the only one that thinks so, Mad Ritual has 100+ five star reviews. They also offer a terrific CBD infused total recovery supplements. Not just for athletes, the products are formulated to ease all of the aches and pains that come along with being an active human.  So, if you’re sore from life, Mad Ritual gets it. Founded by women, athletes, and active entrepreneurs, they are committed to helping active folks bring more balance to their lives. Shop with our code marnionthemove for 15% off your purchase. On On running shoes offer runners the perfect mix of design and function, Running in On is a game changing experience thanks to their proprietary Cloudtec ® Technology, you really do feel like you are running on clouds, whatever your shoe preference is.  Discover and learn more from Co-Founder David Allemann was a guest on the Marni on the Move podcast, tune in and find out more.  Shop On! Roka I’ve been wearing Roka wetsuits for triathlon for the past five years and they have been a terrific for my swimming speed and comfortability.  When I learned they were expanding beyond wetsuits and goggles and introducing eyewear, I immediately got a pair of their sunglasses, which I have been wearing for the past four months. No matter how hard I try, I can’t shake them off my head, which is great since I am always on the move.  All Roka products are high tech, performance focused, with functional design. Behind the brand, are founders and athletes designing product for athletes, like themselves. Learn more on the podcast with Co-Founder Kurt Spenser. Shop with our code MARNI for 20% off at https://www.roka.com. This is not applicable for optical use. SaltStick Caps, Buffered Electrolyte Salts SaltStick Caps are my go-to for training and racing.  They reduce heat stress, muscle cramping, and maintain electrolyte levels. SaltStick offers the ONLY electrolyte capsules, liquid add-ins and chewable tablets that were formulated to closely resemble the electrolyte profile lost during activity: sodium, potassium, calcium and magnesium. Use the code marni20 for a 20% discount at checkout when you visit shopsaltstick.com. Please note this is only available to people with a U.S. mailing address and will expire on 12/31/2019. Nuun Hydration

Andrew Kalley is one of NYC’s top triathlon, running, strength and conditioning coaches and an award winning runner and triathlete. In 2019 he came in 4th in his age group at Nationals, 2nd in his age group Ironman Augusta 70. 3 and beat his all-time run off the bike at Ironman World Championships in Nice with a 1:18 time.  Overall, Andrew has won at least 12 races in his career including Mighty Hamptons, New York City Triathlon, South Beach Triathlon, Stamford Triathlon, Mightyman Sprint and more.  He has qualified 8x for the ITU World Championship to represent Team USA.  All of which he does as part of the Full Throttle Endurance Team, one of the most impressive tri teams in the Northeast, which he has been part of for the past 12 years as a coach and athlete. Andrew is a lifelong athlete, native New Yorker, and a new dad. In his career he has coached thousands of athletes for multisport and endurance sports.  He certainly knows a thing or two about the purpose and concept of long slow distance.  On today’s episode, I sync up with Andrew to get some training and race tips for both running and triathlon. TOPICS Long Slow Distance: Going Long Slow to Go Long Fast  Zone 2 Training Time VS Miles Learning to Trust in Your Training The Winning Gear Building A Base and Maintaining Fitness In The Off Season Become a More Efficient Athlete + Optimizing Your Energy Systems Triathlon + Running Strategy Frequency + Consistency for Fitness Maintenance, Performance,  and Improvement Race Day Mantras + Mindset CONNECT  @KalleyFitness on Instagram and Twitter @MarniOnTheMove Instagram, Facebook, or LinkedIn Special thanks to Long Slow Distance series partners Mad Ritual, On, Roka, SaltStick, Nuun Hydration, and Navitas Organics. Shop our Offers, Deals, and Favorite Products + Brands from our new series Long Slow Distance on our website. Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news! FOLLOW SERIES PARTNERS @MadRitual @Onrunning @roka @SaltStick @NuunHydration @NavitasOrganics ABOUT OUR PARTNERS Mad Ritual Mad Ritual has changed my recovery game in a big way!  Get ready to recover like a rebel with these awesome high quality CBD infused products!  Their CBD Balm is off the charts amazing! And I’m not the only one that thinks so, Mad Ritual has 100+ five star reviews. They also offer a terrific CBD infused total recovery supplements. Not just for athletes, the products are formulated to ease all of the aches and pains that come along with being an active human.  So, if you’re sore from life, Mad Ritual gets it. Founded by women, athletes, and active entrepreneurs, they are committed to helping active folks bring more balance to their lives. Shop with our code marnionthemove for 15% off your purchase. On On running shoes offer runners the perfect mix of design and function, Running in On is a game changing experience thanks to their proprietary Cloudtec ® Technology, you really do feel like you are running on clouds, whatever your shoe preference is.  Discover and learn more from Co-Founder David Allemann was a guest on the Marni on the Move podcast, tune in and find out more.  Shop On! Roka I’ve been wearing Roka wetsuits for triathlon for the past five years and they have been a terrific for my swimming speed and comfortability.  When I learned they were expanding beyond wetsuits and goggles and introducing eyewear, I immediately got a pair of their sunglasses, which I have been wearing for the past four months. No matter how hard I try, I can’t shake them off my head, which is great since I am always on the move.  All Roka products are high tech, performance focused, with functional design. Behind the brand, are founders and athletes designing product for athletes, like themselves. Learn more on the podcast with Co-Founder Kurt Spenser.

Matthew Futterman is the Deputy Sports Editor of The New York Times, a 24x Marathoner and author of the incredible, page turning book, Running to The Edge: A Band of Misfits and The Guru Who Unlocked The Secrets of Speed.   It is the inspiring story of the visionary running coach Bob Larsen, one of America’s greatest running coaches, his foray into the nuances of distance running and uncovering the secrets of speed, meshed with the captivating stories behind Larsen’s runners, The Jamul Toads and American Olympians Meb Keflezighi and Deena Castor.  Running to the Edge offers a look into the science, techniques, history of running. Inspired by his passion and connection to running, Matthew weaves his personal narrative into the book as he shares the story of compelling story of Bob Larsen and his winning, game-changing athletes. On today’s episode, Matthew and Marni sync up about runninng, his foray into journalism, and the inspiration behind his book. We talk about some of the lessons and insight he gained while writing the book from altitude training to speed and distance tips, the 60’s and 70’s fringe running culture and the original running boom and 1976 National Cross Country Championships, the event that changed American running forever. CONNECT  @Matthew Futterman on Instagram, Twitter and Facebook @MarniOnTheMove Instagram, Facebook, or LinkedIn Special thanks to Long Slow Distance series partners Mad Ritual, On, Roka, SaltStick, Nuun Hydration, and Navitas Organics. Shop our Offers, Deals, and Favorite Products + Brands from our new series Long Slow Distance on our website. Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news! FOLLOW SERIES PARTNERS @MadRitual @Onrunning @roka @SaltStick @NuunHydration @NavitasOrganics

Long Slow Distance is a new seasonal Marni on the Move podcast series purely focused on endurance sports. On each episode, I will speak with athletes, coaches, and industry experts offering a deep dive into training and racing, with insight and advice, compelling stories, event preps and debriefs and of course the mind altering concept of Long Slow Distance.  The series is inspired by my training for the 2019 TCS NYC Marathon, born from a decade of training for running and triathlon events, paralleled with my love/hate relationship with doing long slow distance and the desire to be fast.  I will be conversing with runners, triathletes, swimmers, cyclists, climbers, nutritionists, physical therapists and more.   If you listen to Marni on the Move on the regular, you know I often get into to the weeds with Marni on the Move endurance athlete guests about their training and racing. Now I am hosting this dedicated seasonal series on all things, endurance sports.   We have an exciting line up of guests for season one: Matthew Futterman, The New York Times Deputy Sports Editor, 24x Marathoner, and author of Running to the Edge. Andrew Kalley, one of NYC’s top triathlon, running, strength and conditioning coaches and award winning, podium placing triathlete and runner Susannah Scaroni, 2x US Paralympian, American Marathon World Record holder 1:30:41, Team Tokyo 2020, and competitor in TCS NYC Marathon 2019 Tyler McCandless, a top American distance runner, Machine Learning Scientist and Ph.D. in Meteorology, competitor in the TCS NYC Marathon 2019, and Kauai Marathon Ambassador. The Wassner Twins, Rebeccah and Laurel Wassner, championship winning, Professional Triathletes. The first five episodes are going up October 20-27, so get ready. And the last two episodes, big surprise! Long Slow Distance is fueled by a few of my favorite brands, the ones I use every day for training, racing and life including Mad Ritual, On, Roka, Nunn Hydration, SaltStick, and Navitas Organics. PARTNERS Mad Ritual Mad Ritual has changed my recovery game in a big way!  Get ready to recover like a rebel with these awesome high quality CBD infused products!  Their CBD Balm is off the charts amazing! And I’m not the only one that thinks so, Mad Ritual has 100+ five star reviews. The balms have five simple organic ingredients coconut oil, shea butter, olive oil, plant wax, CBD and different blends of essential oils. I prefer the eucalyptus and peppermint. They also offer a terrific CBD infused totally recovery supplement. Not just for athletes, the products are formulated to ease all of the aches and pains that come along with being an active human.  So, if you’re sore from life, Mad Ritual gets it. Founded by women, athletes, and active entrepreneurs, they are committed to helping active folks bring more balance to their lives. On On running shoes offer runners the perfect mix of design and function, Running in On is a game changing experience thanks to their proprietary Cloudtec ® Technology, you really do feel like you are running on clouds, whatever your shoe preference is.  I have several pairs as I am logging lots of miles for the TCS NYC Marathon and switch out my sneakers often depending on the distance.   Side note, I have a few pairs that I use for fashion and every day.  Founder David Allemann was a guest on the podcast, tune in and find out more.  Shop theor website at https://www.on-running.com. Roka I’ve been wearing Roka wetsuits for triathlon for the past five years and they have been a terrific for my swimming speed and comfortability.  When I learned they were expanding beyond wetsuits and goggles and introducing eyewear, I immediately got a pair of their sunglasses, which I have been wearing for the past four months. No matter how hard I try, I can’t shake them off my head, which is great since I am always on the move.  All Roka products are high tech, performance focused,

David Sinclair, Ph.D., A.O., is a globally renowned biologist and leading world authority on genetics and longevity. If you haven’t already read his incredible eye opening New York Times Best Selling book Lifespan, you are going to be ordering it for sure after this conversation. His revolutionary theory and idea’s on aging and why we don’t have to, which he presents in his Information Theory of Aging and writes about in the book, is based upon his research and studies over the past twenty five years.  It is truly groundbreaking.  This book is going to change your life, the way you think about aging, and your overall approach to health and the future of your healthcare. David and Marni caught up at Harvard Medical School where he is a Professor of Genetics and Co-Founding Director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. On today’s episode David and Marni talk about the inspiration behind David's quest and path into science, genetics, epigenetics, and longevity, the hallmarks of aging, reversing the aging process and turning back your biological clock, activating  your vitality genes and pathways, and easy to implement ways you can do this through intermittent fasting, exercise, and cold exposure and more. You will discover the science and emerging technology behind his Information Theory of Aging, Come to understand boosting Mitochondria, increasing NAD levels, and activating Sirtuin’s, learn how to Live healthier and stay younger thanks to his roadmap for taking charge of your health and destiny. David  talks about his theory that aging is a disease and by reversing its effects, you can possibly prevent such as age related diabetes, heart disease, Altheimers, infertility and more. David Sinclair’s obtained his Ph.D. in Molecular Genetics at the University of New South Wales, Sydney in 1995. He is also the co-founder of several biotechnology companies and is on the boards of several others.  co-founder and co-chief editor of the journal Aging. He is an inventor on 35 patents and has received more than 25 awards and honors including being one of Time Magazine’s Top 100 most influential people in the world (in 2014) and Top 50 People in Healthcare (2018). We hope you enjoy. If you like what you here, leave us a review on Apple. Connect @Lifespan on Instagram, Twitter and Facebook @MarniOnTheMove Instagram, Facebook, or LinkedIn Shop our Offers, Deals, and Favorite Products + Brands ans from our new series Long Slow Distance all about mind altering endurance training and the prodicusts I use that fuel me for sucess from On, Nuuns Hydration, Sign up for our Newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news!    

While it's officially "Base time" for many cyclists in the Northern Hemisphere, many are not getting 50% (or more) of what they can (or should) out of their time on the road building their Aerobic Energy System. LSD (Long Slow Distance) is still the mantra for many, and while these kinds of rides ARE necessary, they should NOT be the only kind of training that you do to help improve your riding or triathloning (if that is even a word, lol). If you're looking to build a bigger, STRONGER engine on which to ride, race, or compete, you can & MUST use STRENGTH TRAINING, along with in-sport training, to MASSIVELY increase your Wattage. Perhaps the best part of using this approach, is you get BETTER results, for a fraction of the amount of time (and boredom) it takes you when doing only Long Slow Distance training! Yet NOBODY talks about this! But only doing Long Slow Distances leaves us only challenging 2 of the 3 Pillars we need to build in order to increase our aerobic capacity. Don't get me wrong, you DO need long rides, runs, and swims, but when and HOW you execute them, as well as your ability to Recover & Adapt to them, play key roles. In todays episode we discuss 2 Training approaches- 1 which can be done with strength training or riding/running, and another which is often abused and misused on the bike, in order to not only boost your Aerobic Capacity, but also your Aerobic Power- an incredibly frequently neglected part of the energy system, which leaves so much potential on the table for endurance athletes. Yes, Strength Training for Cyclists & Strength Training for Triathletes need to be done differently, and this is one of the many ways in which we need to change the thinking! Don't forget to Like & Share this episode, and to Subscribe for more content and information, from the World-Leading Strength Coach for Cyclists & Triathletes! Strength Training for Triathlon Success Course (Training Peaks University) https://trainingpeaks-university.thinkific.com/courses/strength-training-for-triathlon-success 4 Pillars of Athletic Development (Exercise Science: How Your Fitness Progresses Over Time) https://youtu.be/fsXmOjIg7EU HRV4 Training Blog post on Training Monotony https://www.hrv4training.com/blog/new-feature-in-hrv4training-pro-training-monotony HVT Website https://www.humanvortextraining.com/ --- Support this podcast: https://anchor.fm/menachem-brodie/support

Today is Global Running Day! I think every day is running day but I understand they want to draw awareness. I’m happy to help. In this episode I discuss a recent article that was published in Runner’s World Magazine in which they suggest you may need more low intensity workouts. I believe it is a “must” and not a “may” in this case. In this episode I explain why. As always, if you need me feel free to reach out via email brian@company5k.com and I’ll be happy to get back to you. Also thanks for being here and hope to have you back real soon.

Stephen Seiler, PhD, is known for his research on how elite endurance athletes actually train. In this research, he discovered that most endurance athletes spend the majority of their training time (~90%) at very low intensities (below the first lactate/ventilatory threshold) with most of the remainder of the training time spent at high intensities (above the second lactate/ventilatory threshold), with little time spent in between. This training intensity distribution has become popularised and known as 'polarised training'.   IN THIS EPISODE YOU'LL LEARN ABOUT: -What is polarised training, and what is the evidence behind it? -Polarised training and "pyramidal training" - the nuances of training for different kinds of endurance sports and events -Does polarised training work for time-limited age group triathletes? -How to set up your training zones and intensities correctly (and the dangers of short-cutting FTP-tests) -Triathlon-specific considerations with polarised training   SHOWNOTES: https://scientifictriathlon.com/tts177/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!   ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.   LINKS AND RESOURCES: Stephen's ResearchGate profile Stephen's Twitter profile Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154 World Champions keep things simple: training masterclass with Joel Filliol | EP#172 The Training Characteristics of the World's Most Successful Female Cross-Country Skier Seiler's Hierarchy of Endurance Training Needs. Does Polarized Training Improve Performance in Recreational Runners? Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution? Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes? Intervals, Thresholds, and Long Slow Distance:  the Role of Intensity and Duration in Endurance Training RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Q&A #29 - Long slow distance and training zones, and LCHF for triathlon - yay or nay?   Is it "bad" to stay in a higher heart rate zone (e.g. zone 4) for your long runs and long slow distance training in general?  What can you do to get your heart rate down in these workouts?  Mikael's perspective on LCHF (low-carb high-fat) diets in endurance sports A sneak peak of the Supernova 2.0 study results   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Autonomic recovery after exercise in trained athletes: intensity and duration effects.  Findings from Supernova 2.0 study comparing LCHF and HCLF diets       SPONSORS: ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.   Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!      RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.      CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Q&A #21 - Training to heart rate or power, improving your aerobic engine for the swim, and are intervals better than long slow distance training?    Do the day to day variations of heart rate mean it's better to train to power (or pace), even though you have assessed your heart rate zones using a lactate test? Things to consider to get the most out of your lactate tests How should you train to you improve your aerobic engine for the swim?  Are intervals better than traditional long runs or ride for improving VO2max?    LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Q&A #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options?     RATE AND REVIEW:   If you enjoy the show, please help me out by subscribing, rating and reviewing.      CONTACT:   Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Episode Notes Today we are catching up on where they have been as well as getting in a bit of a Q&A to answer a few of the questions that they have had as we are going along on this health journey. We spend the first few minutes catching up with Whit. She has been dealing with some time of the month cravings. She is also trying to lose more weight. Intermittent fasting has been helping her shift the scale in her favor Ash is still having an easier time with it. She is seeing slow yet consistent weight improvement. She hasn't dealt with the same cravings that Whit has been dealing with, also her constant hunger has started to subside. We also discuss what intermittent fasting is, and a few ways to go about it. There is your standard 16:8 fast, which is 16 hours of fasting followed by an 8-hour eating window. During this eating window, you would eat all of you meals then once the 8 hours is up, you fast. It's not as crazy as you think since you are fasting while you sleep, so you are only fasting 8 (or so) of your waking hours. The fasting schedule that I fall into is a 20:4 fast, where I fast for 20 hours and my eating window is only a 4-hour chunk. On occasion I also do an OMAD (one meal a day), this is where I have one HUGE meal, and for the rest of the day, I either have water or a fatty coffee. It is important to note the intermittent fasting is not a calorie restricted regimen, you are eating the same amount of calories, only in a shorter window of time. Ash also asks about ideal blood sugar values. My ideal blood sugar numbers come from Robb Wolf's "Wired To Eat", as well as podcasts I have heard him on. An ideal fasting blood glucose(sugar), that is taken after at least an 8 hour fasting period, should fall between 70 and 90 mg/dL. An ideal blood sugar range 2 hours post meal, should be 95 – 115 mg/dL. When I test Blood sugar of ketones I the Keto Mojo, it can test for both blood sugar and ketones. Whit also asks about poop, if this topic bothers you sorry. However, a lot of the problem with pooping when first starting a new eating style has to do with a changing gut microbiome. As your gut gets more acclimated to your eating style, the better your poops will be. Having a huge "S" shaped poop just means you have more fiber, it is neither good nor bad. Because some people do great on an all meat diet, and others do well on an all plant diet. After Whitney successfully makes Ash squeamish about the poop topic. Ash asks about working out. Specifically about how to workout without a gym, or limited ability to walk outside. We talk about Long Slow Distance walking to get to your weight loss goals as well as a shorter more intense Tabata or HIIT protocol, I outline those different approaches along with others in this article. Thank you for joining me on another episode! As always, if you want to say hi to the voice behind The Thriving on Fat Podcast you can find me at: Thrivingonfat.com Instagram: www.instagram.com/thrivingonfat/ Twitter: twitter.com/ThrivingOnFat Facebook: Facebook.com/thrivingonfat Support Thriving On Fat by donating to the tip jar: https://tips.pinecast.com/jar/thriving-on-fat Find out more on the Thriving On Fat website. --- Support this podcast: https://anchor.fm/thrivingonfat/support

Today's question on RIDE with CoachParry comes from one of our members in the CoachParry Training Platform - asking what is the purpose of doing LSD (long, slow, distance) ride? Coach Devlin gives insights into why these types of sessions are so important and why we should not be skipping them. Devlin and Brad chat about what is the right intensity to do these rides at and why it is so easy to slip out of the right intensity.  Read More

  Long slow distance high mileage models vs high quality lower mileage holistic programmes. Lisa discusses the pros and cons. Why the traditional high mileage model works to a point and what adaptations it brings but why it leads to a high incidence of injury. Over 90% of marathon runners are injured every year. She discusses why this model is especially good for young athletes but why it brings an increasing amount of problems as the miles and the years add up and why you need a holistic approach your training We would like to thank our sponsors Running Hot Coaching:  The online training platform run by Lisa Tamati and Neil Wagstaff.  Do you have a dream to run a big race, maybe a half marathon, a marathon or even an ultramarathon?   We promise to get you to the start line in the best shape ever! We will give you the benefit of our years of knowledge and experience in competing and training athletes, so you can avoid the mistakes, train efficiently, have fun and stay in optimal health while you are doing it. So who are we? Lisa Tamati is an a professional ultramarathon runner with over 25 years experiences racing the world's toughest endurance events and leading expeditions. Author of two internationally published running adventure books. She is also a mindset expert. From crossing the Libyan desert on foot to running Death Valley to running the length of NZ for charity, she has been there and done that. For more information on Lisa click here: www.lisatamati.co.nz Neil Wagstaff is an exercise scientist, coach and ultramarathon runner with over 22 years experience in the health and fitness industry. He has trained hundreds of athletes and coaches alike to the successful completion of their goals.  For more info or to download our free run training ecourse go to https://goto.runninghotcoaching.com/running   Lisa's own Mindset Academy - The Path of an Athlete. An in-depth online programme that teaches you how to develop mental toughness, resilience, leadership skills, a never quit mentality, mental wellbeing and the keys for success in anything you set your mind to. The old traditional high mileage models, doing predominantly long slow training sessions work to a point but often lead to a high incidence of injury, in fact over 90% of all marathon runners are injured every year according to studies. Injuries to knees rate high as do calf problems achilles, plantar fasciitis and more so is there a more effective way to train. Why does it work when you are young doing this high mileage system but often lead to problems as the miles and years pile up and is there a better way.      

Does consistency imply that Training Stress Score (TSS) should be relatively similar from week to week? How can/should TSS change over the course of the year/season? Should I run intervals to heart rate in hot conditions? Do I, or how often do I need to do long, slow, over-distance rides in half Ironman training? Do I need to do any run training at race intensity when preparing for a half Ironman?

Many runners do all or most of their training at one pace. Ideally a well structured program should have a good balance between long, slower running and some high intensity running. If you're not on one of our CoachParry.com training programs (where this is already sorted for you) and need some guidance on this topic then listen to the advice Coach Parry shares on how to balance this in your training program. Read More · Get life, disability and funeral cover with Simply · www.CoachParry.com

TalkFEED — Many runners do all or most of their training at one pace. Ideally a well structured program should have a good balance between long, slower running and some high intensity running. If you're not on one of our CoachParry.com training programs (where this is already sorted for you) and need some guidance on this topic then listen to the advice Coach Parry shares on how to balance this in your training program. Read More · Get life, disability and funeral cover with Simply

When we think of running we think of tiredness and exhaustion. Ye Wubin, however, has converted the fiercest detractors of running into running experts. Find out how in this lesson.分享图片到朋友圈，邀请朋友一起学习时间管理：不谋万世者，不足谋一时；不谋全局者，不足谋一域。学好时间管理方能见林观木。跟我学习学时间管理，修炼最好的自己。

When we think of running we think of tiredness and exhaustion.  Ye Wubin, however, has converted the fiercest detractors of running into running experts.  Find out how in this lesson.分享图片到朋友圈，邀请朋友一起学习时间管理：不谋万世者，不足谋一时；不谋全局者，不足谋一域。学好时间管理方能见林观木。跟我学习学时间管理，修炼最好的自己。