Best David Roche and Megan Roche Podcasts (2025)

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290. No-Secrets Q+A on Running Form, Heat Training, Uphill Treadmill, Supplement Hypotheticals, Bicarb v. Nomio, Power Meters, and More! 1:26:02

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6d ago1:26:02

1:26:02

We realized the perils of a hurricane-force tailwind before this amazing holiday episode! To celebrate the season, we opened up the mailbag to answer listener questions on all sorts of topics. Topics this week: what we’d save from a fire, a hot-tub experiment follow-up, Megan’s exciting news, whether we’d ever try triathlon, a vest that ejects gels…

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289. Threshold Training Explained, How To Run Strides, VO2 and Longevity, and The Best Story We Have Ever Told! 1:29:27

13d ago1:29:27

1:29:27

We are still recovering from the laughs at the end of this episode! Before getting to that story, this one had a great training discussion on improving threshold performance. We dug down into why it’s more complex than just doing threshold workouts, and how you can put it into practice. There was also a new study on VO2 and its relation to aerobic …

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288. New Study on Kilian Jornet, The Incredible Story of US Skimo, Shoe Review Rant, VO2 Max, and “Hot Girl Sweating” 1:17:06

20d ago1:17:06

1:17:06

We had one of the most fun sports-watching weekends of our lives before this great episode! The main science topic was a new study on Kilian Jornet at Western States, breaking down his fueling, the metabolic demand, and lots more. Kilian is also the 2nd author on the paper! We’ve said it before and we’ll say it again: In a world of external monitor…

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287. Quad Dipsea Course Record! “No Secrets” on Megan’s Racing, Training, and Postpartum Journey 1:36:53

28d ago1:36:53

1:36:53

On Saturday, Megan broke a 15-year-old course record at Quad Dipsea! This episode shares everything about the journey in a “no secrets” style. The record was set by Caren Spore in 2010, back when Megan was playing field hockey and her biggest runs were wind-sprints. Years later, when Megan was in medical school in the Bay Area, the Quad became a bu…

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286. Why Passive Heat May Improve Performance, A Batman Study, Influencers, JFK 50 Mile, and Cool Persistence Hunting Science! 1:29:05

1M ago1:29:05

1:29:05

We got way too invested in dog food models before this amazing episode! The main topic was a new study on passive heat training (like the hot tub or sauna) that acts as a missing link between theory and real-world proof. The study found that 5 weeks of hot tub training increases hemoglobin mass and VO2 max, which coincides with improved running eco…

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285. The Strange Uncertainty of Hemoglobin A1c in Athletes, Thyroid Function and Fueling, Elevated Heart Rate, and Running Form 101! 1:29:01

1M ago1:29:01

1:29:01

We thought deeply about the societal implications of Paw Patrol before this amazing episode! The main science discussion involved a pair of strange, counter-intuitive wrinkles of physiology. The first was the sometimes paradoxical finding of higher hemoglobin A1c in many elite athletes. The second involved a new paper addressing a connection betwee…

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284. Game-Changing Study on High Carb, Iron Levels and Energy Intake, New World Records, Race Week Nutrition, and Offseasons! 1:31:30

2M ago1:31:30

1:31:30

We chocolatized our life before this amazing episode! The main topic was a new study on elite marathoners measuring responses to different carb intakes, finding a 2.6% lower oxygen cost at 120 grams per hour compared to 60 grams per hour. It showed massive carb oxidation rates at high outputs. In 10 years, we might look back on this study as a game…

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283. Fatigue Resistance in Marathons, High Carb in Road Racing, Science Debate on Ketones, Doubles, and Uphill Treadmill Introduction! 1:29:49

2M ago1:29:49

1:29:49

We stretched the ketones-as-robot-butt metaphor to its limits for this awesome episode! The main topic was a new study measuring fatigue resistance in marathons. Athletes completed lab tests prior to a marathon, with final results correlating with different attributes. Unfortunately, the athletes weren’t fueling during the protocol. What is this, 2…

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282. Javelina 100! Golden Ticket Back to Western States...With A Twist Ending 1:34:20

2M ago1:34:20

1:34:20

This weekend, we stepped into the fire at the Javelina 100 Mile to chase a golden ticket back to the Western States 100. This episode is the full story of the race, which ended with a golden ticket in 2nd place (behind Will Murray’s astounding course record), 27 minutes faster than last year’s win. The main discussion is about why the golden ticket…

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281. The Facts on Lead in Protein Powder, 22 Hot Topics in Endurance Sports, Weird Science of MRI Findings, and Increasing Carbs! 1:26:11

2M ago1:26:11

1:26:11

We loved recording this episode! The main topic was the article that rocked the athletic world last week, which asserted that many protein powders had unsafe amounts of lead contamination. We broke down the numbers to reach a much more nuanced conclusion that should help you feel better about it all. And that led to a broader discussion on the peri…

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280. Science of Energy Availability and Adaptation, “Just Say No To Rhabdo” Runs, Hot Takes on Poles and Active Heat Training, and the Evolution of Taper Theory! 1:37:16

3M ago1:37:16

1:37:16

We had so much fun with this episode (probably because it was a break from potty training)! The main topic was a study that found a correlation between energy availability and performance across a season in collegiate runners. It was a powerful, objective look about what happens when the body is underfueled. You know it’s a good study when it makes…

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279. Strava v. Garmin Lawsuit, Uphill Treadmill Threshold, New Study on Low Carb v. High Carb (and Caffeine), and Max Heart Rate Problems! 1:29:12

3M ago1:29:12

1:29:12

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278. The High-Carb Life, The Best Performances (of all time?) at World Champs, Vitamin D Intake Study, Strava’s IPO, and Short-Term Heat Acclimation! 1:32:42

3M ago1:32:42

1:32:42

Our watches gave us some harsh (but necessary) feedback before this amazing episode! The main science topics were quick hitter studies on massive one-time Vitamin D intake, short-term heat acclimation protocols, and sodium bicarb. If you combine all of the protocols at once, that’s what we call a PARTY. We also talked about the World Trail Champs, …

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Leadville 100 Documentary “Nothing To Lose” Commentary, Hot Takes, and Behind The Scenes! 1:06:09

3M ago1:06:09

1:06:09

The documentary “Nothing To Lose” is out today, telling the behind-the-scenes story of the 2025 Leadville 100! And we thought it was a great time to try something new. In this episode, we do a rewatch, providing commentary and hot takes throughout. You can listen to this episode as a standalone good-vibes celebration. OR, you can watch the document…

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277. New Science on Fatigue Resistance, Leadville 100 Documentary, Our Fears About The Enhanced Games, A Cross Training Guide, and Timing of Strides! 1:38:23

3M ago1:38:23

1:38:23

We had such a blast recording this great episode! The main science topic was a new study on improving fatigue resistance, which performance-matched athletes with different training approaches to see what led to better outcomes. The conclusion is a direct prescription for athletes looking to have better endurance. Being who we are, we throw some sci…

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276. Run Rabbit Run 50 Mile WIN! Megan’s Nutrition, Training, Mindset, and Journey Through Adversity 1:37:09

3M ago1:37:09

1:37:09

Megan ran 8:21:51 to win the Run Rabbit Run 50 Mile, in one of the fastest times ever! This episode is a celebration of a wild and unexpected journey. She had only done one 50-mile race before, back in 2017. Then there was a heart issue, a hamstring surgery, pregnancy with Leo and Ollie, and so much more that the world will never see. She kept show…

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275. Why Higher Calorie Needs May Stack Across Training, Heart Rate v. Feel, Muscle and Liver Glycogen, Treadmill Workouts, and Pacing! 1:25:54

4M ago1:25:54

1:25:54

We had a shocking change of feelings about shockingly ugly shoes before this amazing episode! The main topic was a pair of studies on energy expenditure and replenishment. The first was a case study that found massive energy needs beyond base metabolic rate for a full week after an ultra. We zoom out to discuss what that could mean for energy needs…

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274. UTMB Takeaways, How Low Carb Studies Miss the Mark, Passive Heat Training, Engaging the Glutes, and a Supershoe Rundown! 1:40:02

4M ago1:40:02

1:40:02

We loaded up on sympathy baguettes for UTMB racers before recording this great episode! The main topic was digesting everything from UTMB week, including Jim Walmsley reinforcing his GOAT status, Courtney Dauwalter reinforcing hers, the coolest coaching story ever from Scott Johnston (who coached Ruth Croft and Tom Evans to UTMB wins), training tak…

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273. Q+A on Leadville 100 Pain Cave, Stealth Mode, Training Changes, Shorter Tapers, Pacing, and Obliterating Yourself (with Love)! 1:47:13

4M ago1:47:13

1:47:13

This was one of the most fun episodes ever, answering all the questions on the science and vibes of the Leadville CR! As always, we didn’t hold back with any secrets... sometimes to a fault. Before that, we reviewed a new study abstract on colon cancer risk in runners, which could have implications for routine screening recommendations. We will kee…

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272. Leadville 100 Mile Record, Again! The Full Story of An Impossible Dream Day 1:50:43

4M ago1:50:43

1:50:43

New course record at the Leadville 100 Miler in 15:12:30, 14 minutes ahead of last year. What just happened?! We are still processing it all, and this episode shares every detail while it’s all fresh in our sleep-deprived minds. 2 weeks ago, David said there was zero chance that he was going to race Leadville. He was still processing the very publi…

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271. High Carb and Performance, Wild Science on What Causes Injuries, Bicarb Breakthroughs, Overload Training, and Kilian’s Next Project! 1:37:18

5M ago1:37:18

1:37:18

We conquered the WOOHOO yips before this amazing episode! The main science topic was on a new study that examined the causes of injuries in a 5205-athlete sample. The headline finding was relatively intuitive, but the sub-finding was so shocking that we are still picking our jaws up off the floor. We break it down and discuss how it may clarify tra…

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270. Drama at the US Track Champs, Megan's Comeback Race, The Cooling Revolution, Harnessing Supercompensation, and Improving Sleep Before Races! 1:33:22

5M ago1:33:22

1:33:22

We luxuriated in vending machine cookies before this great episode! We started by talking about Megan's first race in 1.5 years. She HAD A DAY, and we share a celebration of the winding road to get here. We also talked about the USA Track Championships, which might have been the most surprising (and drama-filled) track meet we have ever seen. There…

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269. “No Secrets” Q+A on Creatine, What Elite Athletes Do, A Controversial Electrolytes Article, How To Cross Train, and More! 1:26:49

5M ago1:26:49

1:26:49

We gathered up some spicy questions for this amazing episode! It's in the "no secrets" style, where we leave nothing behind the curtain. Prepare for some fun! Topics this week: post-race fitness bumps, the central governor, creatine supplementation, adapting the 12-week pro marathon plan, what fueling options to buy with $100, the intensity distrib…

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268. The New World of Microintervals, Doping by World Record Holder, "Breakable" Documentary, Ouray 100 Pacing, and a Question on the Afterlife! 1:43:52

5M ago1:43:52

1:43:52

We went face-first into a quart of ice cream before this amazing episode! The main science topic was a new study on microintervals, finding that 4-10 second high-power bursts led to no more metabolic stress than very easy training, but with way more muscular work. That could lay the groundwork for revolutionary studies and theories in the future! W…

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267. High Carb in the Tour de France, Our First (and Last?) Bike Race, Speed Endurance Workouts, Blood Panels for Athletes, and Protein/Carbs Study! 1:36:25

6M ago1:36:25

1:36:25

We sat down gingerly on bruised glutes before this awesome episode! The main topic was on fueling data coming out of the Tour de France. High carb is ubiquitous in the cycling peloton. We use some of that information as a jumping-off-point to think about fueling for all athletes! This one also came with stories from our first (and possibly last) gr…

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266. Wild Results in Speed Endurance Studies, How to Use Bloodwork, On's Trail Supershoe, Tour de France Thoughts, and Strength Work! 1:37:18

6M ago1:37:18

1:37:18

We buzzed over our favorite study tables of all time before this great episode! The main science topic was a review of "speed endurance" studies showing rapid progress across all populations and protocols. That replicability is almost unheard of in sports science, and it's something that every athlete should harness in their training. Spoiler alert…

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265. Western States 100 Failure, Being Human in Public, and Growing the Hard Way 1:36:28

6M ago1:36:28

1:36:28

Western States 100 ended in a DNF at mile 62. It’s partially the normal story of a race that didn’t go to plan due to simple errors with hydration leading to a cascade of physical issues. But it’s also a lot more complex than that, like life is always more complex than the simple narratives. This episode tries to share the complex story while it’s …

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264. Western States 100 Goals, Fears, and Dreams! Plus a Sports Science Study of the Decade! 1:16:18

6M ago1:16:18

1:16:18

We're here! It's race week for the Western States 100. This episode talks through how we're feeling before the moonshot. Hopefully there are helpful similarities to all of the big, scary things in your lives! We also break down a new study that feels like the Manhattan Project of sports science, testing "replicability" in the field. You know it's s…

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263. "No Secrets" Q+A on Western States 100 Strategy, Climbing Faster, Passive Heat v. More Training, Weight Vest Use, Life Meaning, and More! 1:48:38

7M ago1:48:38

1:48:38

Our favorite episodes involve answering listener questions in a "no secrets" style. That means we might be right, we might be wrong, but we'll always be honest (and hairy!). We started with a game theory analysis on how we think this year's Western States 100 will play out. This is the type of conversation that athletes have before every race, but …

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262. Western States Pressure, Passive Heat and Hemoglobin, Using Downhills to Build Strength, New OTQ Standards, and Fueling To Take A Hit! 1:41:40

7M ago1:41:40

1:41:40

This episode was such a fun mix of science, emotions, and hot tubs that could cook a turkey! We started with some thoughts on Western States, less than 3 weeks out from the race. Does embracing the stage also mean embracing social media posts telling you that you aren’t being picked to perform well? Our argument channeling Tyrese Halliburton of the…

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261. Kilian's Western States Training Video, Jim Walmsley Isn't Racing (!), Weird Broccoli Sprouts Science, and A New Bicarb Gel! 1:41:19

7M ago1:41:19

1:41:19

We gulped down some pungent juice before recording this amazing episode! The main topics were the two big pieces of news: Jim Walsmley won't be racing Western States, and Kilian Jornet is making training videos now. Jim is the GOAT and we gave him an 85% chance of winning just last week. He's the supermassive black hole at the center of the Western…

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260. Why High Carb Fueling May Improve Body Composition, Controversial News, Weight Vest Warm-Ups, and Workout Intensity! 1:47:03

7M ago1:47:03

1:47:03

This episode was a total joy with toe warmers in all the right places (and some of the wrong ones)! The main scientific topic was a new study on how high carb fueling may improve heat adaptation. We broaden that out to a question from a listener on the old "calories-in, calories-out" framework, and why that doesn't apply to athletes from evolutiona…

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259. High Carb on a Budget, Western States Uncertainty, How Ketones Might Enhance Recovery, Uphill Treadmill Guidelines, and "Depletion" Runs! 1:46:51

7M ago1:46:51

1:46:51

We had a ridiculous amount of fun recording this episode! The main science topic was on a new pre-print study on post-exercise ketones, showing higher carb storage and lower glycemia in athletes taking them. Is it possible that high carb has a special interaction with post-exercise ketones that might be at the heart of recent performances? It's unc…

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258. Quad Rock 50 Mile Record and the Western States Moonshot! High Carb (150 g/hr), Big Hydration (1 L/hr), and Heat Breakthrough 1:43:34

8M ago1:43:34

1:43:34

Endurance sports are in the midst of a revolution that will change everything about what we think humans can do. This week at the Quad Rock 50 Mile, we felt it firsthand. David set a 14-minute course record at this classic, steep Colorado race. We break it all down, "no secrets" style. Topics: high-carb fueling, big hydration totals, why heat train…

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257. "No Secrets" Q+A on Extreme Carb Totals (200 g/hr!), Minimum Dose Heat Training, Sodium Intake, Speed for Ultras, and Hydration Sensors! 1:44:53

8M ago1:44:53

1:44:53

Our favorite episodes are these Q+As where we answer listener questions on all of the hottest topics! It's called a "No Secrets" Q+A because we try to take you behind the curtain, speculating about ideas that might not be talked about in public very often. Let's get spicy! The main topic was Cam Wurf's reported 200 grams of carbs per hour at Ironma…

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256. High Carb Domination, Steep Races and Vert, Heat Suit Guidelines, Increasing Stride Power, and Kilian’s Western States Prep! 1:33:47

8M ago1:33:47

1:33:47

We put on our space cowboy outfits for this great episode! The main topic centered on the almost-ubiquitous use of higher carb intakes in recent races, from the Canyons 100k to the Boston Marathon to the cycling classics. What once seemed optional is now mandatory. Where do the next breakthroughs come from? We outline some ideas to try to catch the…

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255. The Shocking Shoe Study That Changes Everything, Boston Marathon Reactions, Creatine for Endurance, and Resting Heart Rate! 1:43:46

8M ago1:43:46

1:43:46

Our minds were blown by the Boston Marathon right before recording this great episode! The main topic was a new study on the Puma R3 super-shoe, conducted by a top researcher. It showed a shocking 3% improvement in running economy relative to the previous generation of super-shoes, with a universally positive response among study participants. We d…

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254. How Heat Training is Changing the Game, Protein Needs for Endurance, VO2 Max Numbers, Workout Success v. "Failure," and What Comes After Disaster! 1:40:10

9M ago1:40:10

1:40:10

We put sensors in all the right places before this HOT episode! The main discussion was on the emerging science of heat training, centered around a 2025 study that showed 3 x weekly sessions could sustain hematological adaptations from an altitude camp. Heat training is no longer just about being ready for hot weather. It's about helping our blood …

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253. New Science on Protein Needs, Unbreakable 2, VO2 Max Estimates, Carb Loads, Torpedo Bats, and Cross Training Intensity! 1:38:45

9M ago1:38:45

1:38:45

We put on our finest white spandex for this amazing episode! The main topic was a new review study on protein needs for endurance athletes. The authors used a cool method of isotope labeling to argue that endurance athletes need more protein than traditional recommendations. The nutrition revolution is not just about carbs! And this one was full of…

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252. How Running May Impact The Brain, Plus Q+A on Body Image, Heat Suits, Sweat Testing, and Nose Breathing! 1:28:32

9M ago1:28:32

1:28:32

We pondered the genetics of smelling ants before this great episode! The main topic was a new study that found the brain may use myelin lipids for fuel during low glucose conditions like marathons. This could have massive implications for how we think about fueling and fatigue resistance, including for cognitive function. Our big theory: fueling is…

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251. Big Alta 50k and The Story Athletes Rarely Tell, Plus Q+A on Kilian to Western States, Bike v. Treadmill, and Sauna v. Hot Tub! 1:43:11

9M ago1:43:11

1:43:11

We took off our armor for this incredible episode! The main discussion might have been one of our most important (and fun) ever: the Big Alta 50k DNF, failure, and what it truly means to go for it. David raced Big Alta because it was somewhere that he couldn't hide. We needed to gather data about what happened at the very edge of human capabilities…

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250. The Mystery of Fatigue Resistance, Race Week Feelings, Episode 250 Reflections, Outside Mag Revolt, and Fun Sponsorship News! 1:24:44

10M ago1:24:44

1:24:44

We celebrated the 250th recording for this great episode! The main topic was a new study on fatigue resistance. How do you actually improve performance after multiple hours of work? It’s the greatest mystery of endurance, and whoever solves it will have a big advantage. We think that we have some answers for training, fueling, and the nervous syste…

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249. Heavy Lifting and Fatigue Resistance, Carbs After Exercise, Cramp Prevention, Cadence, and Health in Training! 1:42:50

10M ago1:42:50

1:42:50

We lifted some styrofoam plates painted like metal before this great episode! The main topic was a new study showing improved fatigue resistance for athletes doing heavy lifting twice per week. Yes... we regret to inform you that we think you should probably have a squat rack nearby. Prepare your butts. We also answered a question on carb intake af…

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248. Zone 2 and Why It Matters, Heat Training Questions, Pre-Workout Carbs, and Trail Supershoe Follow-Up! 1:34:46

10M ago1:34:46

1:34:46

We brought some very sore legs into this great episode! The main topic was a new study on "Zone 2 Training," which gathered a panel of experts to review what Zone 2 means and why it matters. Our theory is that Zone 2 training is interacting with high-carb fueling to drive some of the performance revolution! We also talked about a new study on heat …

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247. High-Carb and Health, Trail Supershoe Study, Racing Frequency, Pros and Cons of Stretching, and Building Toughness! 1:40:18

10M ago1:40:18

1:40:18

We put on some supershoes for an extra boost for this great episode! A main topic was a question we get a lot: whether high-carb fueling during training is healthy in a broader sense. We not only think it's healthy, we think that the question is best asked another way: how much healthier is fueling your training than the alternative of underfueling…

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246. “No Secrets” Q+A on World Records, Kilian’s Fasted Workout, Health v. Performance, Wild Probiotics Studies, Applying Heart Rate Zones, Zone 2, and More! 1:35:16

10M ago1:35:16

1:35:16

We bought stock in baking soda before this record-breaking episode! It was a "No Secrets" Q+A, where we lay it all on the line. This one was so fun! The first big question was on the deluge of world records set in the last week. Our theory is that compound gains are being harnessed from nutrition, supplements, and shoes that are changing how athlet…

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245. Why No Record is Safe, Strength Training Science, Plus Q+A on Electrolytes, Realism v. Optimism, Mental Toughness, and More! 1:39:45

11M ago1:39:45

1:39:45

Our minds were blown this weekend as more records were annihilated on the trails (at the Black Canyon 100k) and the track (at the Millrose Games)! We talk about The Performance Revolution: what's causing it, what we all can learn, and what comes next. The future is here. And the future is wildly fast! Next up was a new study on strength training fo…

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244. Why Pressure is Good, The Strange Science of Downhills, Plus Q+A on Ketones, Strides, Weekly Mileage, Anxiety, Going All-In, and More! 1:37:39

11M ago1:37:39

1:37:39

We embraced the pressure for 2025 before recording this great episode! A concept we disagree with is that "pressure will break down the mind," referring to saying big, scary goals out loud. Our main idea: pressure is a joyful part of sports. We talk about our long journey to get to this point, and why you should want the ball with time running out,…

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243. “No Secrets” Q+A on VO2 Max, Very Hard Workouts, Fueling Easy Days, Iron Levels, Confidence, Genetics, and More! 1:37:03

11M ago1:37:03

1:37:03

This episode is one of our all-time favorites, diving into tons of the most important (and most frivolous) topics! As always, it’s in the “no secrets” style, where we lift the curtain and show you what people are thinking at the top end of endurance sports, but might not want to say publicly. Plus, there were so many laughs mixed with serious momen…

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242. Why Low Carb Doesn’t Work, Plus Q+A on Active Heat Training, Bone Density, Fear Before Big Events, The Trial of Miles, and More! 1:37:13

11M ago1:37:13

1:37:13

This episode was so fun, and it wasn’t just the cinnamon rolls we used for carb research. The main topic was a new study that took a cool design and extended the conclusions beyond their reach, theorizing that athletes should reconsider high-carb approaches for peak performance. We outline where we think the conclusions missed the mark. It makes us…

David Roche And Megan Roche Podcasts