The MicroCast – Details, episodes & analysis

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

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

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

Microcosm Coaching Team Call: 08/17/2021

Coaches corner

Coaches Corner

Coaches corner

Coaches Corner

Underrated, or overrated?

Microcosm Coaching Team call 08/06/2021