We are celebrating 50 episodes of The Endurance Drive Podcast this week with our first ever AMA (ask me anything) episode. We are so grateful to our listener community for tuning in every week and sending in such awesome questions. Check this episode out to hear our thoughts on how our approach to training has changed over time, what advice we wish we could tell ourselves at the beginning of our athletic journey, how we balance SBR during busy seasons of life, what our favorite post-race and “my body is not a temple” foods are, and a whole lot more. We also cover a bunch of fun insights related sport psychology, serving our communities through endurance, swim technique for beginners, and dry shirt season. This was such a fun episode to record - check it out and get excited for another 50!
Coaching and Training Insights
Katie:
Strava segments as a fun off-season small-dose anaerobic stimulus
Strava segments (and Zwift sprints) are a really fun way to get a short aerobic stimulus during otherwise uneventful Z1/2 rides -- tap into your competitive edge, play to the conditions,
How to do it:
If you have a standard go-to route, keep an eye on the segments you always cross
Optionally, star them on Strava and download to bike computer; the bike computer will count you down and let you know your PR on that segment so you can try to beat it
I’ll usually plan out an easy ride but keep an eye on a few possible segments and go for them especially if the wind is favorable
Note: danger is not worth the segment! Be extra cautious and aware of segments that cross intersections and of cars and people around you
Also note: it doesn’t have to be about getting a QOM/KOM/CR or trophy. Chasing your own PRs is a great stimulus too!
There are some areas in the US where I can get a QOM without trying (i.e. midcoast Maine, unless Ella takes it first); other areas it’s a miracle if I can break the top 10 (Stanford area CA, even some parts of the UV). Embrace both!
Recent example: 1:40 z1/2 ride with a total of 2:30 in HIGH VO2/Neuro zones for segments. Super fun, works the top end, but doesn’t overload the system at all. I can push a lot harder when I’m going for a segment than if you told me to just go hard for 2:30. Feed the competitive spirit!
It is dry shirt season. Got VERY cold after a rainy run on the car ride back and it was 59 degrees out. Have a dry shirt/sweatshirt in your car and take off any wet/sweaty/cold layers immediately after a workout in shoulder season and beyond. Hypothermia is often more common in shoulder season than in winter because we aren’t prepared!
Jim: Advice from a winter Olympian. Always change your shirt immediately after a workout.
P3 thinking to optimize performance (back to our psychology work!) -- something I have been working on with my mindset coach:
To be a mentally tough athlete, you have to think well. Thinking well means that you follow the P3 formula: Purposeful + Productive + Possibility Thinking.
When you lose focus or choke, it's from poor thinking. Self-defeating thoughts in sport come from the R3 formula: Random + Reactive + Restrictive Thinking.
Example -- you hit traffic on the way to your race and show up late to transition.
R3 thinking:
Random: I feel rushed and frazzled.
Reactive: This sucks!
Restrictive: I can’t get ready to race that quickly.
P3 thinking:
Purposeful: I’m going to complete all the tasks I need to do this as quickly and efficiently as possible.
Productive: Focus on preparedness of my body, experience setting up transitions before, and confidence in my training—I’m ready!
Possibility: I might be better off with less time in the high-stress environment of the transition area—I won’t overthink it!
General thoughts on more P3 thinking:
Your thoughts are changeable and controllable. You don’t have to let them control you!
Focus on what you want to happen or hope for.
Mindfulness: When R3 thoughts or negative imagery enter your mind (and they will!) try to notice it and respond with more positive thinking.
Action time - journal out:
Specific thing that happens to me / situations that trigger me to feel or think badly
What I think (R3)
How it makes me feel or how it hurts my performance
How I can think better (P3 thought)
How this feeling will enhance my feelings and performance
More psychology - thoughts on scarcity vs. abundance mindset in training
Example 1. Once the weather starts getting colder or less consistently amazing -- feel a little more on edge or like I’m “wasting” a nice day if I don’t spend as much time as possible outside
Example 2. Me thinking about long term athletic journey and life plans -- how many more years will I focus on somewhat selfishly optimizing for my own performance before I start a new chapter of life?
Scarcity mindset causes us to operate from a place of fear and anxiety -- it’s the mind
Abundance mindset comes from the heart and leaves more space for gratitude
I am personally trying to have more of an abundance mindset in thinking about opportunities to train, get outside, etc.; and foster gratitude for good weather days and what my schedule and body allow me to do now
There will always be more! And there is enough to go around
Reflections from BoMF
Recently got connected to a new friend in Boston who has been part of a nonprofit called Back On My Feet for the last 15 years
BOMF is a nonprofit that works with people experiencing homelessness or addiction who currently reside within shelters and recovery facilities
Members commit to run or walk 2-3 days a week and receive access to workshops, personalized support, and a one-on-one mentor
Locations all over the US -- 3 in Boston, but also NY, SF, Denver, etc. 16 cities.
What it looks like for volunteers: run/walk meetups held 3 days per week, sign up for a day or more, commit to meeting with the group at 5:45a on Mon Wed or Fri, intro question, walk to a local track, do laps walking or running, disperse. Less than an hour commitment
I went to BoMF with Jay last week and then again this week - not going to lie, the 4:30 wake up was tough, but this has so far been of the most empowering and rewarding things I’ve done in a long time
Have had a lot of great conversations with members, which has got me thinking about why movement can be such a powerful way to break down barriers and build connection:
Undivided attention to someone else -- not on our phones
Volunteers run or walk the same pace as members in a shared activity, which acts as a great equalizer
BoMF provides running clothes and shoes for all members, so you often can’t even tell who is a volunteer and who is a member
Something really special about starting the day doing something badass and hard in the dark with a community -- from the conversations I’ve had, it really sets people up for success the rest of the day, and I think that’s something we can all relate to
More broadly, this has been a really poignant reminder that people struggling with homelessness or addiction are people too, with families and interests and highs and lows, and often they have just been fucked over by a lot of things out of their control that goes all the way back to the environment they were born into. It has been really remarkable to hear people’s stories and connect with them.
Broader point - endurance builds instant connection. Grateful for my new friendship with Jay as well as the relationships I am building with the other volunteers and members!
To check out BoMF and/or become a volunteer, see: https://backonmyfeet.org/about-us/#locations
Bonus: this is INCREDIBLE Z1/2 activity!
Jim:
Swim tip, especially for beginners: Put on fins and kick lightly on back in a streamline position. Do 4 - 8 25s at easy effort then flip over and replicate the kick / body position while doing freestyle and / or freestyle with catch up stroke. This is the quickest way I have seen to get a new swimmer to feel comfortable in the water as they have face up and all the air they need i.e., their brain is not screaming they might be drowning as is the case sometimes with new swimmers in a head down position. It’s also the quickest way to teach proper body tension, alignment and light kick mechanics.
I still incorporate this drill into all of my warmups. I usually incorporate it with backstroke. Or simply kick on back on the way down and flip over to freestyle on the way back - 4 x 50’s in warmup is perfect.
A couple videos for reference:
A couple catch up stroke videos:
As we head into the off season, a reminder that technical 50s and a total of 1500 - 2000 yards/meters or 30’ - 45’ in the pool is plenty. If you are short on time/motivation for pool time in the off season, keep your sessions short and focused on technical swimming. Think swim exercise snacks (same applies to run/bike/strength, too)
There’s a lot of racing going on this coming weekend (Jones Beach 70.3, Augusta 70.3) so lots of pre-race athlete calls. I’ve noticed that my pre-race calls have really changed this year. In the past, they have been primarily focused on power / pace / times and goal times. This year, the calls start with:
Nutrition plan - racing and fueling are equal partners on race day
Environmental conditions - what’s the weather, wind and how that relates to the course and general race plan
Mental approach - plan for tackling the day mentally, being part of a community, being grateful, etc
Reviewing past race sims/training and talking through how it felt in relation to level of effort for the upcoming race
And then by the time we finish the above, we might talk about specific goal times/effort/paces but usually the above leads us to more organic solutions and more flexible mental and physical plans for the day. It’s less about a specific time/pace/watts and a more holistic approach to the day and the experience..
A couple studies of interest:
The Effect of Water Dousing on Heat Strain and Performance During Endurance Running in the Heat
Methods: Thirteen trained runners completed a 10-km time trial (TT) and 60-minute fixed-pace run in a 30.4 °C, 47.4% relative humidity environment using either water dousing (DOUSE) or no dousing (CON).
Conclusion: Water dousing improves 10-km TT performance in the heat but does not affect body core temperature. The positive change in thermal perception (via lower skin temperature) during the TT likely drives this benefit.
Takeaway: keep pouring water over your head during hot races. Like many things like ice in the hands, mouth, cooling headbands, it doesn’t change your internal body temperature but it gives you the sensation of feeling cooler and therefore your brain is probably tricked a little into letting you continue at your race pace/effort.
Hemodynamic Effects of Intermittent Pneumatic Compression on Athletes
Upshot: We sometimes wonder if using Normatec boots are effective because of the compression or because it results in us just sitting quietly on the couch for 30’ - 45’. Turns out it has a positive physiological effect! Flush the legs and quiet the mind - win/win!
Challenge of the Week
Katie: After your next workout, write down one thing that went well and one mental strength you exercised. [quick story on new training log and bad bike ride]
Jim: On Sunday evening, set your intention for the week. Keep that intention foremost in your mind throughout the week.
Gear Pick of the Week
Katie: GoMacro Bars - oatmeal chocolate chip
Jim: Aloha Protein Bars - plant based, my go to quick snack