Podcasts about rpe

Today we discuss how to execute your best possible race day performance. Mikael and Jack provide practical tips that you can apply from sprint distance triathlon to the Ironman. Some of these tips are probably familiar (but bear repeating), others you have likely never heard or thought of before.  HIGHLIGHTS AND KEY TOPICS:  Proper pacing across swim, bike and run in a triathlon Why you should use RPE as the primary driver of pacing strategy Known and lesser-known tips for maximising speed across the swim and the bike Is “run for dough” still true in triathlon?  Managing the heat in hot races  Nutrition and hydration - more than just having a plan, it's about understanding how to adjust the plan on the fly when needed.  How to get the most out of yourself mentally - the brain is a central governor, so if your head is not in it, you won't have your best race. But getting your head to be in it and stay in it is easier said than done. DETAILED EPISODE SHOWNOTES:  We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.  The shownotes for today's episode can be found at https://scientifictriathlon.com/tts701/ LINKS AND RESOURCES:  The effect of additional skin wetting on physiological strain and exercise performance: systematic review and meta-analysis - Anderson et al. 2026 WHAT SHOULD I LISTEN TO NEXT? If you enjoyed this episode, I think you'll love the following episodes, related to sports science and (the third episode listed) fat adaptation and performance.  Pacing science and training talk with Andy Renfree, PhD | EP#349 Sports psychology and applied neuroscience with Simon Marshall, PhD and Lesley Paterson | EP#282 Q&A on racing and testing | EP#399 You can find our full episode archives here, where you can filter for categories such as Triathlon Training, Racing, Science & Physiology, Swimming, Cycling, Running etc. You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.  LEARN MORE ABOUT SCIENTIFIC TRIATHLON:  The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do Contact 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 Newsletter Follow us on Instagram Learn 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.  SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.LEARN 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Sign up for our open house here!https://docs.google.com/forms/d/e/1FAIpQLSc0KnmFGBxZNYqTAZDNFSRUL86UXK7gCIVDDlLtWJBp5WoVvQ/viewform?usp=headerAI vs. human coaching is the big question this week: can a chatbot really build your training plan, or is it a premium cookie cutter? Zoë and TJ break down what coaching actually is — the plan plus the relationship, communication, and buy-in that no model replicates — and dig into the research, including why studies lag behind the tools athletes are actually using, the 2025 analysis pointing toward hybrid human-plus-AI models, and why AI is a good summarizer but a poor authority. Before that, three rapid-fire segments: why you should hide the heart rate field while racing (and trust RPE instead of a signal that lags 30–90 seconds and gets polluted by heat, caffeine, and sleep debt), whether Hotshot actually fixes muscle cramps and side stitches or just floods your mouth with a sensory distraction, and how high humidity wrecks evaporative cooling, spikes your RPE, and slows your pace — plus why heat training isn't the biohack shortcut Instagram sells. Practical, evidence-based, and skeptical in the best way. Questions or hot takes? microcosmcoaching@gmail.com. Join the community on the Foothills tier ($10/month, code FOOTHILLS10).

Un nouvel épisode du Pharmascope est disponible! Dans ce 178e épisode, Nicolas, Olivier et Amélie tentent de pondre des réponses un tant soi peu intelligentes à vos excellentes questions. Nous discutons d'ajustement de lévothyroxine, du suivi des IECA/ARA, du rôle de la cariprazine et de l'impact des inhibiteurs du SGLT-2 sur le magnésium.   Les objectifs pour cet épisode sont les suivants: Discuter des modalités d'ajustement de la lévothyroxine et de la déprescription potentielle de celle-ci Discuter des suivis de laboratoire suivant l'initiation d'un ARA ou d'un IECA Discuter des évidences portant sur l'utilisation de la cariprazine Discuter de l'impact des  inhibiteurs du SGLT-2 sur le magnésium Ressources pertinentes en lien avec l'épisode Jonklaas J, et coll; American Thyroid Association Task Force on Thyroid Hormone Replacement. Guidelines for the treatment of hypothyroidism: prepared by the american thyroid association task force on thyroid hormone replacement. Thyroid. 2014 Dec;24(12):1670-751. Van Uytfanghe K, et coll. Thyroid Stimulating Hormone and Thyroid Hormones (Triiodothyronine and Thyroxine): An American Thyroid Association-Commissioned Review of Current Clinical and Laboratory Status. Thyroid. 2023 Sep;33(9):1013-1028. Ravensberg J, et coll. Discontinuation of Levothyroxine in Adults Aged 60 Years or Older. JAMA. 2026 Apr 6;335(17):1491–8. RPE de néphrologie de l'APES. Place des IECA et des ARA dans le traitement de la maladie rénale chronique. Septembre 2025. Bhandari S, et coll; STOP ACEi Trial Investigators. Renin-Angiotensin System Inhibition in Advanced Chronic Kidney Disease. N Engl J Med. 2022 Dec 1;387(22):2021-2032. Clase CM, et coll. Acute change in glomerular filtration rate with inhibition of the renin-angiotensin system does not predict subsequent renal and cardiovascular outcomes. Kidney Int 2017;91:683-90. Garlo KG, et coll. Association of changes in creatinine and potassium levels after initiation of renin angiotensin aldosterone system inhibitors with emergency department visits, hospitalizations, and mortality in individuals with chronic kidney disease. JAMA Netw Open 2018;1:e183874. Monographie de produit, Abbvie. VRAYLAR (cariprazine). Canada, 6 mars 2024. Barabassy A, et coll. Transdiagnostic Efficacy of Cariprazine: A Systematic Review and Meta-Analysis of Efficacy Across Ten Symptom Domains. Pharmaceuticals (Basel). 2025 Jul 2;18(7):995. Németh G, et coll. Cariprazine versus risperidone monotherapy for treatment of predominant negative symptoms in patients with schizophrenia: a randomised, double-blind, controlled trial. Lancet. 2017 Mar 18;389(10074):1103-1113. Fava M, et coll. Efficacy of adjunctive low-dose cariprazine in major depressive disorder: a randomized, double-blind, placebo-controlled trial. Int Clin Psychopharmacol. 2018 Nov;33(6):312-321. Durgam S, et coll. Efficacy and safety of adjunctive cariprazine in inadequate responders to antidepressants: a randomized, double-blind, placebo-controlled study in adult patients with major depressive disorder. J Clin Psychiatry. 2016 Mar;77(3):371-8. Barabassy A, Csehi R, Dombi ZB, Szatmári B, Brevig T, Németh G. Transdiagnostic Efficacy of Cariprazine: A Systematic Review and Meta-Analysis of Efficacy Across Ten Symptom Domains. Pharmaceuticals (Basel). 2025 Jul 2;18(7):995. Zhang J, et coll. Comparative Effects of Sodium-Glucose Cotransporter 2 Inhibitors on Serum Electrolyte Levels in Patients with Type 2 Diabetes: A Pairwise and Network Meta-Analysis of Randomized Controlled Trials. Kidney360. 2022 Jan 19;3(3):477-487. Toto RD, et coll. Correction of hypomagnesemia by dapagliflozin in patients with type 2 diabetes: A post hoc analysis of 10 randomized, placebo-controlled trials. J Diabetes Complications. 2019 Oct;33(10):107402.

In this episode of FOF Gym Chat, we continue our Q&A series and dive into what we love most about fitness — and why it goes far beyond aesthetics.We are chatting about:- Why fitness is one of the few things in life you truly can't fake- How training builds mental toughness and confidence- Simple, realistic meal prep strategies that actually work- The difference between RPE, RIR, and training to failure- Why consistency beats perfection every timeWhether you're brand new to training or years into your fitness journey, this episode will help you simplify the process, train smarter, and stay focused on what really matters.

What really drives a coach to keep reinventing how athletes train and peak? In this conversation, Mike Tuchscherer explains how his obsession with powerlifting led him to develop practical systems like RPE and reps-in-reserve to help athletes better interpret their own performance signals and train more intelligently. He also discusses the constant experimentation behind elite coaching—from stress index and velocity tracking to individualized peaking and taper strategies—showing how solving failures and unpredictable performance drops continues to shape his methods.

If you've ever wondered whether your endurance base could carry you into gravel or mountain bike racing — or whether your FTP is really the thing holding you back — this episode is a timely reality check. Dave Schell is the founder of Kaizen Endurance, based in Boulder, Colorado, and has spent 15 years coaching cyclists and endurance athletes through some of the most demanding events on the calendar — Unbound 200, Leadville, ultra-distance gravel and mountain bike. Before that, he spent seven years at Training Peaks as coach education manager, so he understands both the science and the real-world application better than most. We talk about why FTP is overrated as a race predictor, why skill and technique will give you more free speed than another training block, how to actually prepare your body for eight to ten hours in the saddle, the mental game of ultra-distance events, and why consistency remains the most unsexy and most powerful tool any athlete has. There's a lot in here that applies well beyond gravel.   5 KEY POINTS FTP is overrated for long events — after eight hours everyone regresses to the same sustainable pace. Durability and fat oxidation decide the result. Skill delivers free speed — technique improvements will outperform another fitness block for most athletes, most of the time. Race your race bike — training on the road and racing gravel leaves your body unprepared for the physical demands, regardless of fitness level. Recovery is where adaptation happens — most athletes need permission to rest, not encouragement to go harder. Consistency is the only secret — the work never changes, you just keep doing it week after week. 3 TAKEAWAYS Sign up for something that scares you — if there's no real possibility of failure, you'll wing it. The fear is what gets you out the door. Context beats data — RPE and athlete feedback tell you more than power numbers alone. Data without context is just noise. Extreme moderation wins — train at the right load, not the highest load. The athletes who stay consistent are the ones who progress. KILLER QUOTE

Today we discussed the nuances around training and how the rules change and bend as you get more advanced in the gym.When should you use high volume vs. high frequency vs. high intensity?Are performance markers like RIR and RPE effective for beginners?If progressive overload is the rule, why aren't you benching 700 lbs?Tune in to this episode to learn more about how training should be adjusted over time to ensure progression."The Sensible Solutions Coaching Podcast" is raw, real, direct, applicable, and empathetic fitness coaching advisory - we aim to cut through the complexity and madness with free knowledge to help coaches, clients, and all fitness enthusiasts keep progress simple.It is the ONLY podcast you'll need to think, learn, laugh, and level up!If you learned something from this podcast episode, please leave us some stars, a review, or share us with a client or coaching friend.Happy coaching!@beoppositetraining@austinst8@firstcalloutfitness@ericalper_firstcalloutfitness

Endurance athletes have access to more data than ever before, but data alone doesn't guarantee better decisions. In this episode, CTS Coach Adam Pulford breaks down the role of Rate of Perceived Effort (RPE) in training and racing, and why internal awareness remains one of the most important skills an athlete can develop.We cover pacing, training zones, effort calibration, common mistakes athletes make with RPE, and how to integrate subjective feedback with power and heart rate for better long-term performance. Wattage tells you what you did, RPE tells you what it cost.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/Find more free resources here: https://trainright.com/blog/Resources:https://trainright.com/rpe-rating-of-perceived-exertion-in-training-and-racing/https://journals.lww.com/nsca-jscr/abstract/2001/02000/a_new_approach_to_monitoring_exercise_training.19.aspx?utm_source=chatgpt.comhttps://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2017.00612/full?utm_source=researchgate.net&utm_medium=articlehttps://pmc.ncbi.nlm.nih.gov/articles/PMC10422765/?utm_source=chatgpt.comhttps://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2024.1341972/full?utm_source=chatgpt.comhttps://support.trainerroad.com/hc/en-us/articles/360021324932-RPE-Key-Explained

What does it actually take to line up at your first trail ultra and not just survive it, but do it right? In this Expert Series episode, we sit down with Ash Daniels, Level 3 Athletics Australia accredited coach, AUTRA endorsed coach, and Australian national 100km team manager, to get into everything road runners need to know before making the jump to trails.Ash starts where most coaches don't: with his own disastrous first attempt at Ultra-Trail Australia, carrying enough kit to survive the weekend and arriving at a checkpoint six hours late. From that experience came a 5-hour PB the following year, a decade-long coaching career, and a very clear philosophy on what actually matters in trail and ultra preparation.In this episode we cover training specificity for trail (and why your marathon prep won't save you), the vert-per-10K metric Ash uses with all his athletes, why he ditched heart rate zones in favor of running power and RPE, what social media consistently gets wrong about electrolytes and high-carb fueling, and a nuanced, honest conversation about where AI fits (and doesn't fit) in coaching.Whether you're eyeing your first 50K or just trail-curious, this one is packed with practical, no-nonsense insight.--Find Ash at journey2ultra.com.au or on Instagram @journey2ultracoachingFollow Bruna: @justbrunathingsFollow Fabi: @endurance_fabiLearn more about the podcast: www.humanendurancepodcast.com

Have you ever opened a workout and thought, “Okay… what the hell does that mean!?” Same. And honestly, this is exactly why I wanted to record this episode.This is the first episode in The Gym Confidence Series, where we are going to unf*ck the confusion around workouts, nutrition, and what it actually takes to see results.Let's be real: the gym can already feel intimidating enough and then you add in terms like RPE, reps in reserve, progressive overload, tempo, AMRAP, supersets, time under tension, and suddenly it feels like you need a fitness dictionary just to get through your workout.You deserve to understand what these terms mean so you can stop second guessing yourself and start walking into your workouts with more confidence.In this episode, I'm breaking down the gym lingo you actually need to know. Not the random overcomplicated stuff. Not the fitness bro language that makes everything feel harder than it needs to be. Just the terms that will help you understand your workouts, execute them better, and feel more confident in the gym.In this episode, we cover:What sets, reps, tempo, and rest time meanHow workouts are structured with straight sets, supersets, circuits, and intervalsHow to understand workout intensity using RPE, reps in reserve, and failureWhy progressive overload is key for building muscle and seeing resultsWhat volume and deload weeks areCommon workout terms like AMRAP, drop sets, warm-up sets, and working setsWhy execution matters inside your workoutWhat time under tension, mind-muscle connection and range of motion meanLinks/Resources:SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA's and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Click to Text Thoughts on Today's Episode "Lifting heavy" is one of the most talked-about topics in women's fitness right now — but what does it actually mean? In this episode of the Common Sense Series, we cut through the noise and break down what lifting heavy really is, why it matters (especially as estrogen declines), and how to work your way up to it safely and sustainably. No barbell required, no gym membership necessary — just practical, research-backed guidance you can actually apply to your life. Main points discussed: The importance of remembering heavy is relative. Why you need to "earn" your heavy. Why fast-twitch muscle fibers are the key.Bone density benefits. How the metabolic afterburn is real. Why you don't need fancy equipment. Knowing the difference between resistance training ≠ lifting heavy. Thoughts on training 2–3x per week and recovery and listening to your body. Episode Links:What Does Lifting Heavy Mean?The Bone Battle No One is Talking AboutWhy You're Sore All the Time (And What to Actually Do About it)The only resistance bands I recommendMy latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Send us a text if you want to be on the Podcast & explain why!You can rest an injury until it “feels fine” and still end up stuck at 80%. That's the trap that keeps athletes and active adults cycling through flare-ups, compensations, and reinjuries and it's exactly what we dig into with Dr. David Waltman, DPT.We talk about what most people never get from the traditional physical therapy clinic model: clear expectations. David breaks down why rushed visits and insurance-driven schedules can leave patients without the education that actually drives recovery. We get specific about what good rehab coaching looks like: knowing your phase of healing, understanding realistic timelines, and progressing with intent instead of chasing a random “quick fix” from Instagram, TikTok, or YouTube.Then we pivot to the solution David built after the pandemic pushed him into mobile concierge PT: KESI, an AI-assisted physical therapy and rehab programming app designed to stay evidence-based, affordable, and scalable. We cover who it's for, when you should still see a provider in person (especially acute injuries with swelling, limping, or trauma), and how KESI helps you through the messy middle after pain starts to fade. We also get into load management fundamentals, including tracking volume, pain, and RPE, plus the safeguards that keep a real clinician supervising progress.If you're a personal trainer, coach, or lifter who wants smarter injury rehab, better return-to-sport decisions, and a clearer roadmap from pain to performance, this one will sharpen how you think and how you program. Subscribe, share this with a trainer friend, and leave a review with your biggest rehab question so we can tackle it next.Want to become a SUCCESSFUL personal trainer? SUF-CPT is the FASTEST growing personal training certification in the world!Want to ask us a question?  Email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show!Website: https://www.showupfitness.com/Become a Successful Personal Trainer Book Vol. 2 (Amazon): https://a.co/d/1aoRnqANASM / ACE / ISSA study guide: https://www.showupfitness.com

Join Dr. Annie Tapp, PT, DPT, PhD, NCS, an expert in implementation science and neurologic rehabilitation, as she breaks down the active ingredients of effective gait interventions. Alongside host J.J. Mowder-Tinney, you'll discover how to move beyond “just walking” by using a clinical reasoning framework to prioritize gait subcomponents like stance stability and limb advancement. Together, they explore practical strategies for maintaining high intensity without sacrificing biomechanical specificity. You will learn how to calibrate sessions in real time and embrace patient errors as essential drivers for neuroplasticity.Learning OutcomesAnalyze the evidence around high-intensity gait training and the motor learning principles that support its useApply evidence-based, practical strategies to actionably address the biomechanical subcomponents of gait in individualized training sessionsSolve patient case scenarios involving the design and progression of high-intensity subcomponent-targeted interventions for patients with strokeTimestamps(00:00:00) Welcome(00:00:05) Introduction to high-intensity gait training(00:02:54) Challenges in understanding abnormal gait(00:04:48) Functional subcomponents of gait(00:07:41) Barriers to implementing high-intensity gait training(00:11:01) Alternative approaches to high-intensity training(00:14:36) Motor learning and individualized interventions(00:16:50) Addressing cognitive impairments in therapy(00:18:52) High-intensity training for nonambulatory patients(00:21:48) Creating engaging therapy sessions(00:24:05) Examining gait components in therapy(00:30:00) Motivating patients through progression(00:32:49) Documentation strategies for clinicians(00:35:00) Heart rate and RPE in therapy(00:39:18) Building patient buy-in(00:41:58) Key takeaways for clinicians(00:42:58) Case study: outpatient stroke rehabilitation(00:48:38) Case study: inpatient stroke rehabilitationNeuro Navigators is brought to you by Medbridge. If you'd like to earn continuing education credit for listening to this episode and access bonus takeaway handouts, log in to your Medbridge account and navigate to the course where you'll find accreditation details. If applicable, complete the post-course assessment and survey to be eligible for credit. The takeaway handout on Medbridge gives you the key points mentioned in this episode, along with additional resources you can implement into your practice right away.To hear more episodes of Neuro Naviagators, visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.medbridge.com/neuro-navigators⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠If you'd like to subscribe to Medbridge, visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.medbridge.com/pricing/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/medbridgeteam/⁠

The world isn't your oyster forever. For elite powerlifter Sean Noriega, realizing that 300kg squats were no longer guaranteed forced a complete psychological and technical rebuild. After a five-year regression that left him chasing the numbers from his junior career, the MIT-educated mechanical engineer turned world-class coach applied the same analytical mindset he used in the lab to rebuilding his body under the bar. What followed was a transformation from "meathead" lifter to one of the most technically respected coaches in powerlifting. In this episode of Dave Tate's Table Talk, Sean breaks down the razor-thin margins separating good from legendary while detailing his evolution from world-record athlete to founder of Team Nori and PowerliftingNow. INSIDE THE EPISODE Why huge PRs at 23 can lead to years of stagnation if you don't evolve The truth behind high-frequency benching, the controversial "Nori" setup, and practice singles How MIT engineering principles shaped Sean's approach to RPE and data-driven programming Why loosening his brace and changing his stance finally helped him break through the 300kg barrier The political split in tested powerlifting and why top lifters still choose competition over comfort The shift from "strength at all costs" to long-term technical mastery ABOUT THE GUEST Sean Noriega is an elite powerlifter, coach, and founder of Team Nori — one of the most technically driven coaching systems in strength sports. A mechanical engineering graduate from MIT, Sean has spent the last decade combining high-level competition experience with scientific optimization. As co-founder of PowerliftingNow, he has helped redefine modern coaching through technical precision, data analysis, and long-term athlete development. His system has produced national- and world-level athletes across some of the most competitive weight classes in powerlifting. SUPPORT THE SHOW Become an elitefts Table Talk Crew Member Early access, exclusive content, and more: https://www.elitefts.com/join-the-crew Limited Edition Apparel https://www.elitefts.com/shop/apparel/limited-edition.html Programs & Exclusive Content https://www.elitefts.com/shop/dave-tate-s-table-talk-crew.html TYAO Application https://www.elitefts.com/dave-tate-s-tyao-application BEST-SELLING elitefts PRODUCTS Pro Resistance Training Bands https://www.elitefts.com/shop/bands.html Specialty Barbells https://www.elitefts.com/shop/bars-weights/specialty-bars.html Wraps, Straps & Sleeves https://www.elitefts.com/shop/power-gear.html SPONSORS elitefts Get an extra 10% OFF with code: TABLE TALK https://www.elitefts.com/ Marek Health Get 10% OFF labs with code: TABLETALK https://marekhealth.com/tabletalk LMNT Get a free 8-count sample pack: http://www.drinklmnt.com/tabletalk Massenomics https://www.massenomics.com/ MASS Research Review Save 20% with code: ELITEFTS20 https://massresearchreview.com/ RP Hypertrophy App Get 10% OFF with code: TABLE TALK https://rpstrength.com/pages/hypertrophy-app

Iron Radio: When More Training Isn't Better—Recovery, Identity, and Avoiding Burnout Hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss athletes who struggle to take breaks, emphasizing that high-level performers typically have a “release valve” and can relax outside their sport. They explain how training needs change from novice to advanced stages as heavier loads create greater recovery demands, making “less is more,” and note that aging and life stress can further reduce recovery capacity. The conversation covers signs of under-recovery (stale performance, persistently high RPE, reduced motivation, and appetite changes), the risks of overtraining, and strategies like reducing training frequency, coaching instead of doing more, adding hobbies and mindful recreation, proactive recovery practices, and using wearable data cautiously. They also highlight identity issues tied to the gym and the value of a third-party coach for perspective and accountability. 00:00 Welcome to Iron Radio 01:09 Why Athletes Need Breaks 03:05 When More Stops Working 05:10 Tracking Then Letting Go 06:18 Life Stress and Recovery 08:06 Recovery Tools and Hobbies 11:17 Identity Beyond the Gym 13:50 Mindful Play and Metrics 16:01 Show Updates and Links 19:32 Motivation as a Warning Sign 23:27 Discipline Versus Burnout 30:25 Capacity Building Long Term 32:47 Different Types of Recovery 33:40 Wrap Up and Disclaimer Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Wer als Frau anfängt, Gewichte zu heben, hört schnell Sätze wie: „Bist Du sicher, dass Du noch mehr Muskeln möchtest?“ Lea Schreiner antwortet darauf mit 230 Kilo Kreuzheben.Die achtfache Deutsche Meisterin und Europameisterin im Powerlifting zeigt in dieser Folge, warum sich Frauen systematisch unterschätzen, was Heidi Klum damit zu tun hat – und wie Du mental stark wirst unter der Hantel.____________*WERBUNG: Infos zum Werbepartner dieser Folge und allen weiteren Werbepartnern findest Du hier.____________

How useful is RPE for runners? Heat Training for hot races Hyrox training vs Ultra training Super shoes for downhill work? Running robots

Craig, Stef & John discuss Scotland Smash for HSRL, 2 Bridges Loop HBR and whether we should all be ignoring power and riding on RPE...

What really happens to your neuromuscular system after different types of HIIT — and how do we know?This episode does something we've been building toward for years: puts real data behind the HIIT Science taxonomy. Using low-frequency fatigue measurements from Myocene technology, Martin Buchheit tested the taxonomy on himself — mapping how different interval types load and recover the neuromuscular system in ways we previously could only infer.The conversation covers why some sessions crush your legs for 48 hours while others don't, why neuromuscular RPE tracks fatigue better than most coaches expect, and why the distinction between load and response still gets muddled in practice.The episode closes with a second topic: how change of direction changes everything in HIIT prescription — and why acceleration and deceleration capacity need to drive individualization in team sport training.In this episode:Why HIIT has always been about more than metabolic zonesLow-frequency fatigue as an objective window into neuromuscular recoveryConcentric vs. eccentric load — why cycling and running recover so differentlyNeuromuscular RPE: cheap, practical, and surprisingly validRethinking COD-based interval prescription for team sport athletesMartin Buchheit's New Course For those interested in going deeper, Martin's updated course on Load and Response Monitoring in Elite Football is now available inside the HIIT Science course library.It builds on the same ideas discussed here, focusing on how to better connect training load with athlete response using practical frameworks and real world examplesEarly access is currently available for a limited time. You can subscribe to the HIIT Science email list to receive details and access to the discounthttps://hiit-science.thinkific.com/courses/monitoring-load-and-response?ck_subscriber_id=4050821192&utm_source=convertkit&utm_medium=email&utm_campaign=Its%20finally%20here:%20Martin%20Buchheits%20New%20Course%20%F0%9F%8E%89%20-%2021641648

On some level we all dread the wind, the heat, the cold, the rough water, and the hills, but how do you learn to love it all for training benefit? Today, we look at the transition from indoors to outdoors and why it can be a shock to the system. We look at ways to build confidence and calm while preparing for anything in a race environment. How do you break out of your own personal matrix and create situations that will help you put your body in charge when the mind wants to run wild. We look at avoiding the inevitable and getting more and more comfortable with tough situations as the season rolls on. Topics: Early season outdoor training Differences between indoor and outdoor The benefits of each Pool swims vs open water and how to break them up Trainer and outside riding variables Treadmill and the road mix Focusing on good posture and form Breaking out of your comfort matrix Avoiding the inevitable Is it chop or just water texture? Is it windy or just some wind? Cries for comfort Uncontrollable's are uncomfortable Going from the Symphony to Rage Against the Machine Life spans and loneliness Mindless mind You aren't guaranteed "extra space" in a race Repetition to train the body to lead RPE as it applies to understanding flow Thoughts that pass without engagement or judgement Don't avoid it Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

What separates an age-grouper who keeps improving from one who plateaus? It often isn't the next training method or the latest gadget. It's how they think about their training as a whole.In this episode, we sit down with Mikael Eriksson, founder of Scientific Triathlon and host of That Triathlon Show. With nearly nine years of full-time coaching experience and an engineering background, Mikael takes a systematic, pragmatic approach to triathlon training that has helped athletes go from beginners to professional level.We talk about how to profile athletes by their physiological strengths, why specificity is overrated for long-course racing, and the three metrics every coach should master: external load, internal load, and RPE. Mikael also shares his philosophy on hard work in an era obsessed with recovery optimization: "You can become a pretty good athlete with very bad recovery if you're putting in the work. You cannot fully optimize your recovery and become a good athlete if you're not putting in the work."If you're a competitive age-grouper looking for the right levers to pull, or a coach refining how you work with experienced athletes, this conversation offers a grounded, practical framework rather than a list of hacks.Connect with Mikael on:InstagramYoutubeLinkedinhttps://scientifictriathlon.com/Connect with Bruna & Fabi:@justbrunathings@endurance_fabihttps://jornadaendurance.com/https://www.humanendurancepodcast.com/

The core of the equine brain's emotional center, Nancy describes how the neurological processes of the limbic system take place. She also highlights the reward prediction error (RPE) and the impact it has on equine learning.

Timestamps1:48 - Colton's experience with super high vs low volume training - how it changed throughout his lifting career, signs he noticed he needed more or less volume to keep progressing8:29 - When does it make sense to push to RPE 10 on the last week of a block - pros and cons20:29 - Common mistakes people make when adding more stimulus to their program & how Colton changes programming for an athlete who comes to him feeling overly fatigued so they can progress again31:10 - Strategies for reducing injury risk in powerlifting 41:46 - How our beliefs about ourselves as lifters impact our ability to progress 44:28 - How steroids impact training volume, frequency, intensity, etc someone responds best toColton's Instagram - https://www.instagram.com/colt.pr/?hl=enColton's Coaching - https://docs.google.com/forms/d/1ol2iZqtLR3s8We4Q749g_rYkS6JdvEsUDlV2azCa4Xg/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnmw0403jxjM86ohRIYBoEAdagrsT0DIKDUYIRRH9e36xoClnvtABVpWCL-Wg_aem_uV5YvIBJJli09SKQpQ4aQA&edit_requested=trueApply For Coaching - https://adampeeler1.typeform.com/to/elvzT31WGet My FREE Programs - https://linktr.ee/adamdpeelerMy Instagram - https://www.instagram.com/adamdpeeler/Macrofactor Diet Tracking App (Use code PEELER for a 2-Week FREE Trial!) - https://macrofactorapp.com/macrofactor/Leviathan Nutrition (Code: ADAM10) - https://leviathan-nutrition.com/Built Bar (code PEELER for 10% off) - https://builtbar.com/

Expensive wetsuits, Disc wheels and carbon shoes only matter if they matter. Today, we look at true free speed within better posture and form. When you boil it down, a faster race comes down to holding solid form and all three events affect the other. We'll look at simple ways to improve your form and get free speed over time by simply holding it better. We talk about drills to incorporate in your runs, how to be more comfortable and stronger in aero, and we look at having solid hydrodynamics in the water. Commit to the long game and truly get better at what you do, all while saving energy. Topics: Posture and form and meditation and mind flow Run form and how to build it Heel, mid foot, front foot? Injuries and why they happen in running Working run drills into your runs Laptop and phone posture Why yoga was created Do some long runs on trails Variable foot strikes Strong feet and ankles matter Why posture is so important in cycling Building a strong core Being confident and stable in aero Arm fitness How bad bike form damages your run The right bike fit RPE on efficient cycling legs Are you working complimentary muscles? Faster simply means covering longer distance in less time Lake Johnson Swimming position and alignment Laser pointer through the head What drops the body The domino effect of posture Learning to float Hydrodynamics Holding posture means a solid core Free speed in the water Relaxing as you swim How to incorporate band work Using a disc wheel or carbon shoes only for racing Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Dr Malcolm Howard, Canadian eight Beijing 2008 “People say it was always so easy for you, so straightforward. But it's always been about the work. Rowing, by its nature, is a beautiful sport because you get out of it exactly what you put in. The harder I worked at rowing the more success I had.” Timestamps 00:45 Why your brain is working against you Many masters rowers are putting in less than they think believing in a ceiling which is not real. And limited by a brain that pulls the 'alarm cord' long before you've reached your limit. 02:00 The effort ledger Are you paying what rowing actually costs? This is a way of measuring work and exposes pretend work. If you train by feel (Rate of Perceived Effort RPE) but feel and reality diverge with age. RPE rises as recovery slows. When you bring tiredness into training sessions your RPE can be higher even if your work output is lower. The three columns - What you planned to do this workout, what you actually did, honest quality rating (1-5 range). Average the scores at the end of each week. Map the gap between what you intended and your execution. Write it down and bring honesty to your training. 05:30 Your effort ceiling Some masters may be leaving more on the table than you think. A limiting belief is that your effort is limited by age. This kicks in before your actual physical limit occurs - mind working separately from the body. Test yourself by picking one thing on your training plan that you dislike and so avoid doing. Am I avoiding this because my body can't do it or because I don't want to find out what it reveals about me? Masters have more choice and may take more recovery between workouts than pro athletes. Do that one session which you've been avoiding next week and notice if the ceiling is your body or your mind. 07:45 The repeated bout effect The science behind your brain limiting you in an effort to protect you. Your brain lies in order to protect you - so renegotiate with your brain. Brains are survival machines and send a STOP signal before you reach your actual limit. It's conserving resources and energy reserves in case you need it. The Central Governor Theory by Tim Noakes - brain limiting your output based on predicted cost not actual capacity. When you expose your body once to a hard effort - your brain re-anchors what hard feels like. Next time you do it the alarm goes off later. Perceived difficulty and the urge to stop reduces on the second exposure to the same stimulus. The brain's prediction model adapts. This is the physiological underpinning of Malcolm Howard's quote. The work doesn't just build the engine, it teaches the brain what your engine can do. Faster Masters Rowing training programs include workout repeats in order to help you use the repeated bout effect in your training. https://fastermastersrowing.com/racing-program/ 11:30 Three layer synthesis The ledger shows what you're actually putting in; the ceiling test shows what's still available; the repeated bout effect shows why doing it once is enough to retrain your brain.

RPE in Strength Training: Why Beginners Misuse It (and How to Calibrate It) On Iron Radio, hosts Coach Phil Stevens, Dr. Lonnie Lowery and Dr. Mike T. Nelson discuss rate of perceived exertion (RPE) and why it can be misapplied in strength training. They define RPE as a subjective intensity scale (including the Borg 6–20 scale) and contrast it with objective measures like heart rate and percentages of 1RM. Phil argues RPE requires calibration through experience and that newer lifters often avoid hard work because they don't yet know what true maximal effort feels like, while “tough guys” may under-rate effort. The group recommends pairing RPE with objective targets, tracking output over time for patterns, using coaching to calibrate effort, and reserving true all-out attempts for the competition platform to reduce injury risk. 00:00 Show Intro 00:33 Hosts And Agenda 01:26 RPE Hype And Pitfalls 02:53 Percentages Plus RPE 03:45 Coaching New Lifters 04:15 Strain Versus Pain 05:46 Mike Joins And Defines RPE 06:59 Subjective Versus Objective 08:32 Beginners Need Calibration 13:50 Westside Daily Max Explained 16:05 Track Output Over Time 16:24 Avoiding The RPE Hole 17:21 Peaking With RPE 18:19 Objective vs Subjective Load 19:20 RPE Ego And Failure Culture 19:44 Coaching For Psychology 21:09 Calibrating RPE Signals 23:17 Percent Work Plus RPE 24:13 Extra Work As Reward 25:47 Training Toughness Adaptation 28:19 Patterns And Outlier Days 29:40 Warmups Dont Overthink 31:13 Wrap Up And Disclaimer Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Running twice a day sounds serious, but is it actually right for you? This week, Zoë and TJ dig into the full science of doubles: what they are, what they're definitively not, and how to know if you're actually a candidate. Plus, a round of listener-submitted Hot or Nots and a great question about why early morning runs feel so much harder.First up, meet Coach James Nance, a multi-sport specialist who coaches cyclists, runners, and skiers through big goals without burning them out. He's based in Fort Collins and has a knack for athletes navigating injury cycles, overtraining, and RED-S. If any of that sounds like your situation, reach out at microcosmcoaching@gmail.com.Then, a deep-dive Hot or Not round featuring listener submissions: inversion tables (the effects last minutes, not months), muscle scraping (the original theory has been pretty much debunked), CBD and THC cream (weak evidence, real anti-doping risk), and Superfeet insoles (a rare instance where the research actually delivers, prefab orthotics perform as well as custom at a fraction of the cost).Before the main topic, TJ answers a listener's question about why Zone 2 feels brutally hard at 5 a.m., and it turns out it's not just you. Core temperature, sleep inertia, cortisol, glycogen state, darkness, and cold all compound to inflate your RPE before you've even hit the first mile. There's real science here, and real solutions.Then: doubles. An elite running a morning threshold session and an afternoon shakeout is doing something fundamentally different than a recreational runner cramming two hard efforts into a day. Zoë and TJ break down the physiology of why doubles work when they work (hint: PGC-1α, mitochondrial biogenesis, and aerobic signaling), who's actually a candidate, the gray zone trap, the ego trap, and why energy availability is non-negotiable if you're going to add volume this way. Bottom line: doubles are a tool, not a trophy.

Send a textChasing strength isn't about guessing the heaviest plate math you can survive today. It's about picking the right load for the right stimulus so you stack clean reps, build confidence, and show up stronger next week. We dig into the three big ways Powerlifting coaches like to load training: percentages, ranges, and RPE. We break down each method and share where it shines, and where it falls apart.If you want steady strength gains, fewer misses, and cleaner reps that carry to the platform, this conversation gives you the framework: use percentages for basic structure and beginners, ranges for a more tailored approach, and RPE for intelligent auto-regulation. If this helped, follow the show, share it with a training partner, and leave a quick review so more lifters can find it. Thanks for being a part of the Fortis community!Support the showThanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your friends so we can continue to grow!-You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!https://www.buzzsprout.com/1369834/support-Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!@fortisfitnessstudio-HOSTED BY@lizribaudo_fortis@nateribaudo_fortis

Rich Ryan and Ryan Kent break down altitude camp strategy for HYROX—how to adjust training, what benefits actually carry to sea level, and how heat training compares. Plus: DC race prep, shoe traction for sleds, and why community training can unlock your best sessions.0:25 Ryan's altitude camp: why he came to Colorado and what he's chasing in DC3:25 “A-race” season planning: qualifying paths, majors, and why DC is the swing race11:27 Altitude science + reality: oxygen difference, red blood cells, and the real RPE boost18:04 How long you need at altitude: 1 week vs 2–4 weeks, plus the risk of getting less fit47:27 HYROX shoe talk: turf traction, sled slip disasters, and why the HYROX outsole mattersThanks for checking out the podcast. If you're training for HYROX and want to get better fast, grab one of our free guides below. These break down exactly how we think about training, programming, and performance for HYROX.Free HYROX Guides: How to Build Your Own HYROX Programhttps://www.rmr.training/how-to-build-your-own-hyrox-training-program-g My Top 5 Favorite Workouts for HYROXhttps://www.rmr.training/mt-rushmore Improve Your Running for HYROXhttps://www.rmr.training/running-for-hyrox-guide How to Build a Base of Fitness for HYROXhttps://www.rmr.training/hyrox-base-builder-guidePick one, download it, and put it to work.Appreciate you being here

Urolithin A for Strength & Mitochondria + Avoiding Wearable-Driven Analysis Paralysis On Iron Radio, Coach Phil Stevens and Dr. Lonnie Lowery discuss Phil's upcoming meet and a client question about urolithin A, reviewing a 2022 randomized placebo-controlled trial in middle-aged adults showing about 12% strength improvement plus lower inflammation and acyl-carnitines, while noting the results may not apply to trained lifters and that more research is needed; they also explain urolithin A as a postbiotic derived from polyphenol precursors found in foods like berries and nuts, tying it to “eating like an adult” rather than relying on ultra-processed foods. After show updates and promos, they pivot to “analysis paralysis,” arguing that overreliance on perfect programming, wearables, HRV/sleep scores, RPE, and bar-velocity tracking can become a crutch, and emphasizing hard work, trends over time, and performance as the key markers. 00:00 Show Intro and Hosts 00:44 Meet Prep and Records 01:37 Lonnie Updates and ISSN Talks 03:07 Urolithin A Supplement Buzz 04:52 Study Breakdown and Dosing 09:58 Food Sources and Adult Eating 12:36 Break and Network Updates 15:52 Analysis Paralysis in Training 18:29 Grit Over Perfect Metrics 20:29 Real World Meet Chaos 22:25 Stop Over Measuring 22:53 Train With Fire 24:32 Midnight Strap Squats 25:28 Which Metrics Matter 29:03 Trends Beat One Offs 32:08 Be Researcher Athlete 36:20 Use Data Build Habits 37:59 Measurement Error Reality 39:13 Coaching Fatigue Context 40:02 Final Takeaways Disclaimer Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Today on the podcast, we share our general protocol for choosing the right weight for your lifts. Training isn't just about how hard a set feels at the moment. It's about whether the work you're doing creates enough stimulus to drive adaptation without creating so much fatigue that it interferes with future sessions. When the weight is too light, you aren't creating enough stimulus to promote change. When the weight is too heavy, form breaks down, reps turn sloppy, and the limiting factor becomes joint stress or low back fatigue instead of the target muscle. So what do you do? We have some general guidelines to help you figure out where your sweet spot is. In this episode, we discuss:Why Choosing the Right Starting Weight MattersHow to Determine What Weights to Start WithCommon Mistakes Beginners Make What is RPE and Reps in Reserve?Adjusting Weight Across Different Rep RangesHow to Progress Weight Safely Over TimeSigns You're Lifting Too Light or Too HeavyWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

If you've started strength training, you've probably seen terms like RPE, RIR, volume, frequency, training to failure, unilateral vs bilateral, lengthened position training, drop sets… and wondered:Do I actually need to care about this?In this episode, I walk you through the most common strength training terms you'll see online and explain them in plain English. More importantly, I tell you which ones really matter if you're a woman in midlife whose goal is to build muscle, get stronger, improve your health, and prepare your body for the decades ahead.If you're in your first year or two of lifting, this will help you stop overthinking and focus on what actually moves the needle.I cover:What a program really is and why it mattersSets, reps, rep ranges, and what “lifting heavy” actually meansTraining close to failure vs going to failureFrequency and volumeRPE and reps in reserveLengthened vs shortened trainingUnilateral vs bilateral trainingPartials and drop setsAnd I'll tell you what you need to care about, and what you can safely ignore for now.If you want to lift in a way that builds real strength and muscle in midlife without getting lost in jargon, this episode is for you.Send me your thoughts

In today's episode, we talk through some of the most common (and most misunderstood) questions we hear around training, nutrition, and recovery - especially when performance goals like half marathon training are on the table. We dig into how to balance running with strength training, why recovery and fueling matter more than people think, and why trying to chase fat loss during intense training is usually a losing game.We also zoom out and get practical: separating movement from weight loss, understanding how your body actually burns energy (hello, TDEE), and clearing up gym confusion around split squats, wedges, and those mysterious acronyms like RPE and RIR. If you've ever wondered whether you're training “hard enough,” overthinking calories burned, or feeling stuck in the gym, this episode is for you.If you've been trying to “do it all” with your training, this is your reminder to pick a lane, fuel your body, and train with intention.“Muscles don't know reps or sets. They know stimulus, tension, and fatigue - and they respond to it.”- Amy Rudolph“Running is a performance sport. You need fuel for that. Fat loss is the opposite of that.”- Iris DeadliftsThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:How many strength training days actually make sense during half marathon trainingThe problem with mixing fat loss goals into intense endurance trainingThe truth about steps, calories burned, and why exercise isn't the driver of fat lossA simple breakdown of TDEE: BMR, NEAT, TEF, and where exercise really fitsSplit squats vs. Bulgarian split squats (and how to modify them without shame)What RPE and RIR actually mean - and how to use them to build real strengthConnect with Us:Iris Deadlifts on InstagramAmy Rudolph on InstagramWork with us at Beth Feraco FitnessThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.

Fitness doesn't guarantee success on race day.You can have the highest VO₂ max in the field…You can run insane workouts…You can show up tapered and ready…And still fall into the mental traps that sabotage your race.In this episode, I break down the biggest mental traps ultrarunners face — from going out too hard, to walking when you should be running, to not eating when you don't feel like eating, to letting negative self-talk take control.These are the exact lessons I've learned from my own 100-milers, 200-milers, Cocodona, Tahoe, Javelina — and from coaching hundreds of athletes on the Everyday Ultra Racing Team.We cover:• Why “what is predictable is preventable”• How to pace properly using RPE (and avoid blowing up early)• The trap of thinking you're fitter than you are (and how to ground belief in data)• When to push late in a race• Why walking when you don't need to is costing you HUGE time• How to stay disciplined with fueling (even when you're sick of gels)• The power of breaking races into small chunks• Why you need a deep toolkit of mental strategies• How to handle negative self-talk when it shows upThis episode is about building discipline.Because discipline doesn't care about feelings.It cares about execution.If you want to race smarter, stronger, and more confidently in your next ultra — this one is for you.SHOW LINKS:Register for our race, The Desert Peak Ultra 100K + 50K at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠desertpeakultra.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Want to work with me to crush your next ultramarathon in our group coaching program? Sign up for our group coaching program here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.theeverydayultra.com/group-coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Want to be coached by me and my team to crush your next ultramarathon in our 1:1 coaching program?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Book a free call here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with one of our coaches to see if we are a good fit!Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Everyday Ultra YouTube Channel:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.youtube.com/channel/UCUelKGeptWZivD6yRIDiupg⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Try Caraway's non-toxic cookware to optimize your health and train stronger and get 10% off your order by going to carawayhome.com/everydayultraTry Mount to Coast shoes, designed specifically for ultramarathons, and get 10% off your order with code EVERYDAYULTRA by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠going to the link here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.Try HYPERLYTE Liquid Performance running nutrition and get 15% off your order when you use code EVERYDAYULTRA at ⁠⁠www.hyperlyteliquidperformance.com⁠⁠Get 20% off TrainingPeaks premium to track and analyze your training date by using the code EVERYDAYULTRA at this link here: ⁠⁠https://bit.ly/4qJDETM⁠⁠Try PlayOn Pain Relief Spray and get 20% off with code EVERYDAYULTRA at⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠playonrelief.com⁠⁠⁠⁠⁠⁠Try Bear Butt Wipes and get 10% off your order with code EVERYDAYULTRA at ⁠⁠bearbuttwipes.com⁠⁠Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at ⁠⁠Janji.com⁠⁠Create running routes easily with Footpath, the app designed to help you manage routes simply. Download for free at ⁠⁠footpathapp.com⁠⁠.

Send a textStart lines are loud, data is messy, and mountains don't care about your watch. We sat down with coach and ultrarunner Addison Smith to sort the signal from the noise: when to trust rate of perceived exertion, when heart rate zones help, and how to train for races that start cool, turn hot, and punish mistakes. Addison opens with a candid Black Canyon 100K recap—pacing with restraint, GI trouble in the middle miles, and the stubborn choice to keep fueling until the legs came back—then flips it into a toolkit you can use right away.We break down a simple, usable RPE scale and show how to layer it with heart rate ranges without becoming a slave to numbers. On steep and technical terrain, grades, heat, and altitude can skew heart rate and pace; RPE keeps you honest. For heat adaptation, Addison shares a safe, effective 7–10 day protocol using sauna or hot baths after easy sessions in the 2–3 weeks before race day. The rule is “stimulus, not another workout”: 20–30 minutes, hydrate well, shorten after long runs, and avoid the temptation to “win” the sauna.If Pikes Peak or big vert is on your calendar, you'll want the over-under session in your toolbox. We explain how short VO2 surges followed immediately by threshold or steady state teach your body to shuttle lactate and your mind to settle when it craves a break—exactly the skill you need cresting steep switchbacks and rolling into runnable terrain. We also tackle the puzzle of why a crusher on the Manitou Incline might still have a modest mile PR: specificity, mechanics, and background sports make climbing strength and flat speed different beasts.Throughout, we talk block training vs “a bit of everything,” the real role of zone two, and how life stress quietly shifts your zones day to day. We close with a reality check on coaching changes—why results often lag new systems—and shout out standout CTS performances at Black Canyon. Subscribe, share with a training partner, and leave a quick review to help more trail athletes find the show. What guides your long runs most—heart rate, pace, or feel? Tell us after you listen.Follow Addison on IG - @addison_smith16Contact Addison for Coaching - @CTSFollow James on IG - @jameslauriello Follow the Steep Stuff Podcast on IG - @steepstuff_pod

Is your watch making you a worse runner? We dig into two powerful books — The Way of Excellence by Brad Stulberg and The Score by C. Thi Nguyen — to unpack how metrics, Strava segments, and training scores can quietly hijack your motivation and identity as an athlete.We also tackle a wild listener question: a 23-year-old running 30 hundred-milers a year. We break down the real physiology — rhabdomyolysis, acute kidney injury, endocrine suppression — and the psychology of the attention economy, dopamine loops, and identity fusion.Plus Hot or Nots on running onesies, ankle weights, and legs up the wall. And meet Microcosm coach Kristin Layne, who specializes in multi-sport coaching for busy athletes.Key topics: value capture, intrinsic vs. extrinsic motivation, the 4 phases of competence, running by feel vs. running by data, RPE, and defining success on your own terms.Books discussed:The Way of Excellence — Brad StulbergThe Score — C. Thi NguyenWant coaching? microcosmcoaching@gmail.com | microcosm-coaching.com

OVERVIEWCyclists almost always report a discrepancy between the power output and/or perceived exertion between indoor and outdoor cycling. Typically, this means struggling to achieve the same power output indoors than can be achieved outdoors for common workouts like FTP intervals or VO2 max efforts. Even easier Zone 2 rides can have higher RPE values (i.e., feel harder) indoors compared to outdoors. In Episode 294 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford reveals why indoor cycling feels harder, how you can narrow the gap between indoor and outdoor performance, and whether you should use different power training zones indoors vs outdoors.TOPICS COVEREDWhy indoor cycling feels harder than outdoor ridingWhich types of cycling workouts are affected more by moving indoorsHow to narrow the gap between indoor and outdoor performanceWhen to make different indoor and outdoor power training zonesRESOURCES Indoor vs Outdoor Power ExplainedKnowledge is Watt: https://www.instagram.com/knowledgeiswatt/- Indoor vs Outdoor Power post Can a Mismatch Between Course Gradient and Resistance Affect Performance When Using ERG Mode in a Zwift Workout? ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

In Episode 30 of Pursuit of Balance, we breakdown the 7 most common reasons people never see results in the gym. It's not your metabolism. It's not your genetics. And it's not your age. From lack of intensity and low training frequency to poor nutrition, high stress, and missing accountability systems — this episode dives deep into what actually drives progress. If you've ever asked, “Why am I not seeing results?” — this episode will give you clarity and direction. Topics Covered: How hard you should actually be training (RPE & reps in reserve) Why training 1–2x per week isn't enough The importance of progressive overload Why step count and VO₂ max matter more than you think The simple nutrition metrics that matter most How stress and sleep sabotage progress Why identity shift is the real key to long-term change This isn't a seasonal goal. It's a lifestyle shift.

(Replay Episode) Lift Smarter, Get Stronger: RPE & Progressive Overload Explained for Women 40+If you've ever wondered…Am I lifting heavy enough?Why am I not getting stronger—even though I'm consistent?How do I know if I'm actually challenging myself the right way?This episode is your clarity.Today, we're breaking down two concepts that completely change results for women over 40: RPE (Rate of Perceived Exertion) and progressive overload-without overcomplicating things.Inside this episode, you'll learn:What RPE really means and how to use it in your workoutsWhat an RPE 7, 8, or 9 should actually feel likeWhy strength and muscle gains happen in those final challenging repsHow progressive overload works—without complicated programming or gym mathWhy “comfortable” workouts don't lead to body composition changeHow to push yourself safely without burnout or injuryI also explain how we use RPE inside Inspire Fitness to help women lift confidently and effectively at home-no matter their age, experience level, or equipment.You'll walk away knowing exactly how to approach your lifts so you can build strength, muscle definition, energy, and confidence—without guessing or overdoing it.If you want better results from your workouts, this episode is a must-listen.Note: This episode was a replay. The Holiday Bootcamp is not currently happening- but the door is ALWAYS welcome for the Inspire Fitness Program. Right now you can SAVE and join us- details here: https://inspirehw.com/Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

Corporate isn't stabilizing—and that matters if your income still depends on it.In this solo episode, Brett breaks down three trends shaping the Escapee economy in 2026:a corporate metric that's quietly driving layoffs,the rapid expansion of revenue streams outside corporate,and why small businesses are moving away from full-time hires in favor of fractional and specialist talent.If you're still in corporate, this episode helps you see what's coming.If you've already escaped, it explains why demand for your experience is only growing.This episode is for you if:You're questioning whether corporate is still a safe long-term betYou want practical ways to monetize your experience outside a jobYou're curious how small businesses are really hiring and growing nowThe 3 trends covered in this episodeTrend #1: The metric driving modern layoffs — Revenue Per Employee (RPE)Why boards and executives are fixated on RPE, how it incentivizes headcount reduction, and why even “healthy” companies continue cutting roles.Trend #2: The explosion of revenue streams for escapeesFractional leadership, consulting, advisory, UGC, content creation, mentoring, and more—why monetizing what you already know is the fastest, lowest-friction path to income.Trend #3: The small business go-to-market model is changingWhy businesses are ditching traditional silos, hiring specialists instead of full-time staff, and how this shift creates long-term opportunity for experienced operators.Key takeaways • Corporate risk is structural, not cyclical • Escapees have more income options than they think • Small businesses want outcomes, not headcount • Your experience is often more valuable outside corporate than inside itIf this episode helped you rethink corporate risk or life after it, connect with Brett on LinkedIn or email him at bt@bretttrainor.com. And if there's a topic you want covered in a future solo episode, let him know.

In this episode of The Dirt, Coach Loretta and Coach Lindsay catch up on upcoming races, cold-weather training, and adapting to winter challenges. They dive into training your gut, using RPE, and staying consistent with mobility to keep you healthy and injury free.

Have you ever finished a workout wondering, “Did that even do anything?” Or maybe you nailed every interval and still questioned whether it counted as progress. In this episode, we break down how to measure the true success of your workouts — beyond pace, distance, or how hard you pushed.YOU'LL LEARN HOW TO:Define a successful workout based on your goalsUse both objective metrics and subjective feedback to track progressRecognize when recovery signals successFocus on patterns over perfection to build long-term resultsWhether you're chasing a PR, training for your first race, or just looking to stay consistent, this episode will help you train smarter, not harder.KEY TAKEAWAYS Mindset matters first – Success is about meeting the goal of the workout, not comparing yourself to others or yesterday.Use objective metrics – Pace, heart rate, completed intervals, or RPE all help you know if you executed the plan.Listen to subjective signs – Energy, focus, and mental clarity during a session are strong indicators of progress.Recovery is part of success – How you feel 24–48 hours later often tells you more than the watch.Look at the big picture – Patterns over weeks and months matter far more than any single session.WHY THIS MATTERS Many runners overvalue speed and intensity and undervalue smart execution and adaptation. By learning how to measure workout success correctly, you'll reduce burnout, prevent injury, and stay consistent in your training for longer-term results.RESOURCES AND LINKS Work with Sara – Coaching and Programselevateyourrunning.comInstagram – Join the CommunityElevateyourrunning and sayrahrunshappyWHERE TO LISTENApple Podcasts | Spotify | YouTube Music | YouTube Channel If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, Sara's training updates, Q + A coaching advice, and more through this platform! PARTNER DISCOUNTS AND LINKS:Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscriptionSenitas Athletics: save 15% off your total order using the link attachedCheribundi: code ELEVATE for 15% offRNWY: Use Code Elevate15 for 15% off your orderSkratch Labs - Use this code for 20% off your next order!KETONE-IQ: Your post-run recovery ketones can be found hereCozy Zero:  merino wool running clothes! Save 20% with code SARAM20LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10 

Welcome to JAT Chat, presented by the Journal of Athletic Training, the official journal of the National Athletic Trainers' Association. In this episode, co-host Dr. Shelby Baez speaks with Dr. Brett Pexa (High Point University) about the recent publication, "Throwing Load Does Not Affect Musculoskeletal Measures Around Competitive Pitching in Adolescent Baseball Pitchers".  This episode explores a study testing whether external load (pitch count), internal load (RPE), or their product (ARM PE) predict changes in shoulder and elbow musculoskeletal measures in adolescent baseball pitchers. Researchers measured range of motion, shoulder strength, and infraspinatus ultrasound before and after pitching and found no consistent correlation between loading metrics and the observed musculoskeletal changes. Key takeaways: pitch counts alone may not reflect total arm load; clinicians should consider total shoulder actions and monitor ROM and strength to assess recovery and injury risk.   Article: https://doi.org/10.4085/1062-6050-0052.25

Hate running—or just burned out from "go harder" culture? This episode is your running reset. Joelle and Alessandra get real about falling back in love with running while juggling parenting, work, and real-life chaos. We break down heart rate zones (especially Zone 2), why slowing down builds a bigger aerobic base (and makes you faster), and how to choose proper running shoes so your feet and joints stop screaming. What you'll learn: Slow to grow: How Zone 2 improves heart function, endurance, and pace without frying your nervous system Heart rate zones, decoded: Practical cues (talk test, RPE) and signs you're running too hard Footwear that works: Daily trainers vs. tempo shoes, when to rotate pairs, and fit tips for comfort & performance Parenting + running: Split sessions, stroller runs, micro-miles, and expectations that survive busy seasons Mindset shift: From punishment to play—why enjoying the process drives long-term consistency and better results Whether you're a beginner, coming back postpartum, or a seasoned runner stuck in the gray zone, this is the roadmap to run happier, run smarter, and—yes—run faster. APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching The Fitness League app https://www.fitnessleagueapp.com/ Macros Guide https://www.lvltncoaching.com/free-resources/calculate-your-macros Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik Chapters 00:00 Introduction and Personal Updates 05:37 Joelle's Running Journey Begins 11:21 Shifting Perspectives on Running 16:52 The Importance of Slowing Down 20:35 Newbie Gains and Cardiovascular Progress 21:41 Understanding Heart Rate Zones in Running 24:56 The Importance of Enjoyment in Cardio 27:12 Physiological Changes in Cardiovascular Fitness 30:10 The Impact of Pregnancy on Running 38:34 Balancing Running with Life's Responsibilities

This episode we make our case for why endurance and recovery rides can and probably should be paced easier than expected, even for time crunched athletes. We look into the issues that can occur from riding too hard, then delve into physiology, power and heart rate zones, RPE calibration, fatigue and energy management, and more. Plus we answer your listener questions.

In this inspiring episode, Nikki Sims and Andrew Jackson sit down with two of Barbell Logic's most recognizable names: Nikki Berman (Director of Client Experience) and Coach Bekah Creek (PT and longtime BLOC coach). Together, they dive deep into what strength training for moms really looks like—during pregnancy, postpartum, deployments, sleepless nights, and every chaotic season in between. Nikki shares the full arc of her journey: from chasing "skinny" through extreme dieting and cardio, to discovering barbell training, to becoming a mother of four and finding her strongest, most capable self along the way. Her candid stories—including training through nausea, the realities of relaxin, managing back-to-back pregnancies, and an unexpected home birth—offer a rare, empowering look at motherhood through the lens of strength. Coach Bekah walks through the coaching side: how to modify programming for pregnant or postpartum clients, when to push, when to pull back, and why the marathon mindset of "something is better than nothing" can be transformational for busy moms. Together, they illustrate how strength training can anchor a woman through the most demanding phases of life. Whether you're a mother, a future mother, a coach working with pregnant/postpartum clients, or simply someone looking for hope and consistency, this conversation highlights the resilience and adaptability that define strength training for moms. What You'll Learn in This Episode Why strength matters so much for pregnant and postpartum women How to modify training through each trimester The surprising benefits of tonnage-based and RPE-based programming How to navigate fatigue, nausea, sleep deprivation, and childcare Why "all or nothing" breaks moms—and how to replace it with a sustainable mindset The physical and emotional realities of postpartum recovery How coaching support changes everything for new moms The story behind Nikki's unplanned, fast home birth  Why taking up space—not shrinking—is the real goal How strength training helps moms show up better for their kids and themselves PS: Get early access to Black Friday Sales > https://bit.ly/3LmWhx2 - Save 50% on Online Coaching and Nutrition - Save up to 50% on the Barbell Academy - Gift Strength and get a bonus month   Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com