This week’s episode leans hard into sports science as we share some new thoughts on creatine, sodium bicarbonate, and caffeine for performance. We also talk through the why and how of lactate testing and whether this is a worthwhile thing to spend your time and money on, the “feel and stair test” as an organic and data-free way to assess your training readiness, how our coaching styles have and have not evolved over time, and how we approach coaching men vs. women. We finish up with some fun challenges and gear picks related to self-care and sleep. Check it out!

Lactate testing in Boston.

Challenge of the Week

Katie: Something to try - acupuncture! Huge for me with regulating stress levels, optimizing sleep, optimizing hormones, etc.

Elena: Try some easy uphill work! Think 10 mins of steady uphill on a treadmill or big hill when you’re already tired.

Gear Pick of the Week

Katie: Yogi bedtime tea

Elena: Sunrise alarm clock – phones outside the bedroom and light to wake up to!