Best David Roche and Megan Roche Podcasts (2025)

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

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1h 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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Megan Hicks on Ultra Evolution, Media Integrity, and Keeping the Sport Fun 42:10

12h ago42:10

42:10

In this episode of The Buzz, Buzz Burrell and friend Hilary Allen sit down with Megan Hicks—ultrarunner, editor-in-chief of iRunFar, and president of the Hardrock 100 board, to unpack how trail and ultrarunning are changing. They dive into the sport’s major growth spurts, the shifting role of media and brands, why the obsession with 100 miles might…

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

10d 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

18d 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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David Roche on Joy, Mortality, and the Science of Going All In 1:04:42

15d ago1:04:42

1:04:42

David Roche might be known as the apostle of carbs, but there’s much more to him than mid-race fueling math. In this conversation with Buzz Burrell, David opens up about the deeper forces that shape his running, coaching, and outlook on life. From nearly dying in a bike accident to experiencing depression and ultimately a powerful shift in perspect…

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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

25d 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

1M 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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Riley Brady Is on Fire: Big Wins, Heat Training, and a Shot at Western States 40:13

29d ago40:13

40:13

Riley Brady is having one hell of a season. In this episode of The Buzz, host Buzz Burrell sits down with one of the hottest names in ultrarunning just weeks before they line up at Western States. Fresh off course record wins at the Black Canyon 100K and Quad Rock 50 Mile—not to mention a scorching-fast victory at the Javelina 100—Riley shares what…

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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

1M 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

2M 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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John Kelly on Barkley, Balance, and the Appalachian Trail FKT 44:59

1M ago44:59

44:59

What does it take to finish the Barkley Marathons—not once, but three times? And what kind of person dreams of spending 40 straight days trying to break the Appalachian Trail FKT? This week on The Buzz, Buzz Burrell sits down with ultrarunner, data scientist, and father of four John Kelly. Known for his legendary Barkley finishes, the self-invented…

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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

2M 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

2M 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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Brian Metzler on Trail Running’s Media Evolution 45:28

2M ago45:28

45:28

🎉 Shoutout to our sponsor: This episode is brought to you by Dirtbag Bar—real fuel made with real food. No mystery syrups, no gut bombs, just tasty, trail-tested ingredients. Get 20% off with code ULTRADIRTBAG20 at checkout. Trail and ultrarunning have never had more reach and attention. In this episode of The Buzz, host Buzz Burrell sits down with…

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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

2M 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

2M 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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The Evolution of Anton Krupicka: From Minimalist to Mountain Philosopher 1:01:04

2M ago1:01:04

1:01:04

Anton Krupicka never set out to become an icon. But with a string of legendary performances in the early 2000s, including back-to-back wins at Leadville and a second-place finish in the epic 2010 Western States, plus a starring role in Unbreakable, he did. In this episode, Buzz and Anton sit down for a reflective, raw, and deeply insightful convers…

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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

3M 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

3M 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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Part Two: The Most Influential Runner in History - A Conversation with Frank Shorter 55:47

3M ago55:47

55:47

Buzz continues his conversation with the man at the center of a pivotal moment in running history. Did you know that, not long ago, athletes risked losing their amateur status—and their shot at the Olympics—if they accepted any form of payment? Even something as simple as having someone buy you lunch could get you banned. This system, known as “sha…

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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

3M 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

3M 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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The Most Influential Runner in History 34:59

3M ago34:59

34:59

Why is Frank Shorter is the most influential runner in the history of the sport? In the debut episode of The Buzz, we hear Frank tell amazing first-hand stories none of us have ever heard before. Frank won the Marathon gold medal at the 1972 Munich Olympics, which is credited with starting the first running boom, and he heard the shots ring out in …

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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

4M 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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Welcome to The Buzz with Buzz Burrell 1:09

4M ago1:09

1:09

Trail and ultrarunning are evolving fast—so how do you keep up? Enter The Buzz, a podcast that cuts through the noise with grounded takes from a true expert in the sport. Hosted by pioneering ultrarunner, FKT legend, and industry veteran Buzz Burrell, this show dives deep into the ideas shaping endurance sports. In this trailer, Buzz shares what to…

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

4M 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

4M 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

4M 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

5M 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

5M 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

5M 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

5M 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

5M 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…

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241. Trail Performance OF THE YEAR?! Plus Q+A on Training Volume, Heat Training, Recovery Days, Bicarb Dose, Fitness Apps, and More! 1:32:56

6M ago1:32:56

1:32:56

We brought so much gratitude to this amazing episode! The main topic was the news announced this weekend: David's Leadville 100 performance won the International Trail Performance of the Year. Yes, tears were shed. To everyone who listens, THANK YOU. In ways that go deeper than words...thank you. We reflect on the training, the journey, how our liv…

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240. Why High Carb is for Almost Everyone, Improving Zone 2, Wild Study on Easy Training, Honest Western States 100 Thoughts, and a Wahoo Run Treadmill Review! 1:35:36

6M ago1:35:36

1:35:36

The best moment of our lives happened last week. It's not the baby. It's a social media mention from the GOAT Kilian Jornet. And we brought that celebration energy to this awesome episode! The main study was on the types of training that leads to faster marathon times, looking at 150,000 datapoints. With findings that overlap with other studies, we…

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239. Q+A on Hydration, Ultra Pacing, Protein Intake, Daily Nutrition, Progressive Overload, 2025 Predictions, and More! 1:19:40

6M ago1:19:40

1:19:40

We got some very surprising news before recording this celebration episode! This one has it all: complicated training questions, predictions for the future, and a stunning twist to start the episode (and we were in for a lot more stunning twists after we recorded). The questions from podcast listeners were on tons of amazing topics: heart rate drif…

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238. Q+A on Speed Workouts, Zone 2, Running Cadence, GI Training, Western States 100 Goals, and More! 1:29:37

6M ago1:29:37

1:29:37

We celebrated a wild year with a "No Secrets" Q+A episode! This one is full of fascinating topics, mixing science, theory, and hot takes into the perfect holiday stew. The questions all came from podcast listeners on the following topics: how to think about gut training, Zone 2 heart rate and how terrible some online calculators are for athletes of…

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237. The Wild Connection of Top Speed and Endurance, Plus "No Secrets" on Supplements, Mental Toughness, AI in Sport, and Cold Plunges! 1:39:11

7M ago1:39:11

1:39:11

We bowed down to the power of hot mugwort before this amazing episode! The main topic was on a study that may be the long-lost "missing link" in our training theory. It took 12 elite endurance runners and had them do sprints of 100 meters and 400 meters, along with a VO2 max test. Their findings (and one striking non-finding) may connect studies on…

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236. "No Secrets" Q+A! Hill Strides, Cramps, Speed v. Volume, Year-Round Heat, and Lots More! 1:37:59

7M ago1:37:59

1:37:59

We collected some wonderful questions before this great episode! It's our classic "no secrets" style, where we take you behind the scenes to combine research and theory with what athletes are actually doing, but maybe not talking about. We started with a new study on maintaining heat acclimation, which helps answer questions on how to improve blood…

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235. Rich Roll Takeaways, Protein and Adaptation, How Heart Rate Zones Vary, and Ketones in Cycling! 1:29:56

7M ago1:29:56

1:29:56

We got our Rich Roll on before this amazing episode! David's appearance on the Rich Roll Podcast came out this week, and we started with some takeaways from a surreal experience. We then pivot into some talk on protein in adaptation and recovery. When in doubt, the answer for us is often to throw some protein on it. Next was a truly wild study that…

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234. Ultra Records Getting Demolished, What it Means for The Future of Performance, Energy Availability Study at the Boston Marathon, and Shooting Big Shots! 1:07:58

7M ago1:07:58

1:07:58

We brought some joyful and fluid-tastic vibes to this great episode! The main topic involved us picking our jaws off the floor as records were absolutely annihilated at the JFK 50 Mile, America's oldest ultramarathon. We have some inside info on how David Sinclair set the record, which we think could be Ultra Performance of the Year. Plus we worshi…

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233. Game-Changing Theories on Fatigue Resistance, Supertrainer Shoe Reviews, Plans for Athletic Breakthroughs, How Carbs are Reshaping Endurance, and NSAIDs in Ultras! 1:33:34

8M ago1:33:34

1:33:34

You can smell the excitement on this amazing episode! The main training topic was on David's favorite study of 2024, which caused major changes in his training approach. The study found some potential mechanisms for improved fatigue resistance, but we take it a step further into theories about solving for a puzzle that has flummoxed coaches and res…

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232. 10 Ways We Changed Training for Leadville and Javelina, Love Raging, Ultra Performance Study, Feel v. Heart Rate, and Motivation! 1:22:03

8M ago1:22:03

1:22:03

We celebrated huge beating genius machines before this awesome episode! The main training topic was on 10 ways our training approaches changed for Leadville and Javelina. Throughout the process of preparing for 100 miles, we made itty bitty alterations that sometimes became big shifts in how our plans usually look. We break down each of them and ho…

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231. New "No Secrets" Q+A on Western States 100, Javelina, High-Carb Fueling, Heart Rate, Heat Training, Improving Speed, Shoes, and More! 2:02:03

8M ago2:02:03

2:02:03

We answered tons of amazing listener questions on this great episode! We approached Leadville and Javelina like science experiments, and like all good science experiments, we want to share everything before starting a new experiment for the Western States 100. This one is full of sexy science, theory, psychology, nutrition, and so much more! Our ph…

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230. Javelina 100 Mile Win and Golden Ticket! Science, Dreams, and Belief at One of the Hottest Races Ever 2:05:33

8M ago2:05:33

2:05:33

We ventured into the unknown at the Javelina 100 Mile, and we're coming back with a celebration to share! This episode is all about processing a life-changing weekend where David won Javelina in 12 hours, 45 minutes to earn a Golden Ticket to the Western States 100. There was one defining feature of the day: HEAT. Race day featured record temperatu…

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229. Javelina 100 Pre-Race, Norwegian Heat Training, Parker Valby's Game-Changing Contract, New Mitochondria Study, and Improving Bone Density! 1:29:16

9M ago1:29:16

1:29:16

We reached deep into the BELIEVE BAG before this great episode! It started out with all of our thoughts ahead of the Javelina 100 Miler this weekend. This journey into the unknown has it all: fears, dread, and doubt right alongside excitement, celebration, and DMX. We hope this exploration gives you a tailwind that pushes you to chase scary dreams.…

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228. Heat Suit Training and Limits of Physiology, Heart Rate Guidelines, Why Stomach Training Matters, A Mind-Blowing Marathon World Record, and Wikipedia Rejection! 1:40:38

9M ago1:40:38

1:40:38

We put on all of our pants and jackets to record this HOT episode! The main training topic is on the wild science of heat suit training. In 2021, a case study revealed that simply wearing a couple layers while doing easy biking could rapidly expand hemoglobin mass, which could improve performance in all conditions. Numerous other studies support th…

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227. Javelina 100 Training, Science Debate on REDs, Long Zone 2 Efforts, Tadej Pogacar's World-Domination Strategy, and Strava AI! 1:28:33

9M ago1:28:33

1:28:33

We made loud grunting noises to celebrate recording this great episode! A primary training discussion was on putting the finishing touches on the quick build for the Javelina 100 Miler. It's getting very, very real. Confidence is rising, and falling, and falling some more, then rising again. We bring you into the process to feel just how hard it al…

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226. "No Secrets" Q+A! The Wikipedia Controversy, Strides, Singles v. Doubles, Breakthroughs After Layoffs, Ketones, Polarized Training, and Lots More! 1:45:16

9M ago1:45:16

1:45:16

We loaded up on some "awake" tea to feel extra caffeinated for this spicy episode! Listeners send in such great questions, and it was so fun to get down and dirty with some fascinating topics. It's called a "no secrets" Q+A because we often see conversations with elite athletes and coaches where it's clear that we aren't getting the full picture. O…

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225. Kilian's Wild Physiology Data, Tara Dower Sets the Overall AT Record, The Next Race After Leadville, 7 Ultra Logistics Tips, and How Elite Athletes Eat! 1:36:12

9M ago1:36:12

1:36:12

We marveled at the athletic performance of the year to prepare for this great episode! It kicked off with us picking our jaws up off the floor, in awe of Tara Dower's overall record on the Appalachian Trail. Coach Megan delves into what made it possible (strides and speed) and what sets Tara apart (being a superhero). This achievement will take dec…

David Roche And Megan Roche Podcasts