Some Work, All Play - David Roche and Megan Roche

Latest Episodes:

334. Running Form and Fatigue Resistance, Bombshell Doping News, Lactate Gel Experimenting, and How Sweat Rate Changes Over Time! Oct 26, 2026

Show notes

We got in trouble at the gym before this great episode! The main topic was a new study tying deteriorating fatigue resistance to increased duty factor (ground contact time). Essentially, the longer the foot stays on the ground after a couple hours of work, the worse the fatigue resistance. That points toward neuromuscular interventions that could improve endurance.

And this one was full of awesome topics! Other topics: lactate gel experimentation, the major doping bust in road marathoning, menthol gels, our issues with high-carb drink mixes in ultras, how sweat rate varies across an event, a study on deception methods improving performance, steady running the day after long runs, shaving your legs, Strava etiquette, the problems with MAF training, and a big discussion of why we look to training approaches that work for pro female athletes to derive some training theory.

Welcome to the best episode! Oh, actually that’s supposed to say “vest” episode. We regret the error.

We love you all! HUZZAH!

David

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333. Ways That We’ve Been Wrong, The Weirdness of Eccentric Muscle Contraction Adaptation, and The Reproducibility Crisis! Oct 20, 2026

Show notes

We had to clear our search history after this great episode! The main topic was a list of the ways we’ve been wrong in coaching. Examples: fasted training, treadmills, heart rate monitors, squats, and lots more. We use the discussion as a chance to zoom out and make jokes that had to be censored.

We also talked about a new study on eccentric muscle contractions, which found persistent adaptations for 6+ weeks after a single stimulus. WTF is going on?! There are major implications for how we think about training for all types of events.

And this one was full of fun topics! Other topics: our curse removal, elliptical training, a follow-up on the ultimate carbs study from last week, the problem of reproducibility of adaptations in exercise science, and lots more.

We love you all! Huzzah!

-David and Megan

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Get a deal on the best treadmill on the market from Wahoo: www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)

For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

332. The Ultimate Carb Study, Chicago Marathon Hot Takes, The Shoe of Destiny, and Elliptical Training! Oct 13, 2026

Show notes

The carbs were flowing for this great episode! The main topic was a new study on carb intake that answered so many open questions about fueling. And in the process, it inadvertently dunked on the low carb studies from last year! Get ready, we have a new all-time favorite study.

We also talked about the Chicago Marathon, focusing on the American athletes taking big swings at the front. We might love Vinny Mauri even more than we love that carb study.

And there were tons of more fun topics! Other topics: our new shoe of destiny, the best caffeine gels, a big discussion of advanced training and health in the high-carb era, a pair of carb studies that help explain what we’re seeing in the real world, the low volume base training plan, the Ironman World Champs finish, elliptical training, Chip Kelly and adapting coaching approaches for athlete skills, AI solving math problems, the Taco Bell 50k, Rachael Rudel's breakout season, and lots more.

We love you all! Huzzah!

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For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

331. The Training Episode! 10 Lessons from Pro Road Runners, Vinny Mauri’s Unreal Approach, US 10k Champs, and Zone Compression in Cycling Oct 06, 2026

Show notes

On this episode, we got extremely excited by some of the coolest training theory. So we just ran with it!

The big discussion was on the 10 lessons we have learned from coaching pro road runners. David took a trip to the US 10k Champs this weekend, where Emily Venters won, Allie Ostrander was 3rd, and Amanda Vestri was 4th. It gave us a lot of fodder to talk about what we’re seeing and hearing behind the scenes of the performance revolution.

Other topics: new standards for iron deficiency, Vinny Mauri’s wild training for the Chicago Marathon, our excitement for Emma Grace Hurley’s debut, the cycling World Championships, what we can learn from the evolution of cycling theory, and lots more.

We had so much fun nerding out on this one. Thank you all for being here!

-David and Megan

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For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

330. Carbs Before Short Efforts, Why Bicarb May Cause Long-Term Adaptations, The Brain-Body Connection, and Strength Work Before Races! Sep 29, 2026

Show notes

We had some deep thoughts on cheese before this great episode! The main topic was a new study on sodium bicarbonate, showing performance benefits in a long, intense protocol. We zoom out to talk about potential connections to mitochondria... in rats (sometimes). Our theory: bicarb is driving some of the performance changes we are seeing via long-term adaptation processes within cells.

And this one was full of awesome topics! Other topics: Megan’s deep thoughts on the uphill treadmill, the Toe Pro, bicarb pills, the new gear-shifting shoe from Adidas, a study on the brain-strength connection via “mental contraction training,” how hot water immersion and training interact, when to stop strength work before races, what Matt Carpenter would do in the modern era, whether big prize purses will cause more doping in trail running, carb needs before 5k races, fatigue resistance from life, bicarb lotions, and process v. results mindsets in racing.

The big PSA from this episode: be careful with your search history. Also, feel free to use our example for a convenient excuse. It will make more sense soon.

We love you all! Huzzah!

-David and Megan

Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap

Buy Janji's amazing gear: https://janji.com/swap

Get a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)

For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

329. Why You May Not Need Much Intensity, Running Economy v. Power, The Biggest Prize Purse in Trail Running, and Training and Longevity! Sep 22, 2026

Show notes

We grunted our way through the day before this great episode! The main training topic was a new study on the dose-response curve for intensity, finding that only 11 minutes led to 80% of the benefits. We zoom out to talk about how training theory can shift away from the goal of accumulation of intensity.

That study connected to another finding that just 12 minutes of vigorous-intensity activity correlated with major longevity improvements. There are a million confounders for both, but there may be similar mechanisms at play.

Other topics: what happens when you throw gels on the floor, the best headphones, grunting as a performance enhancer, Run Rabbit Run’s $100,000 prize purse, active heat training, Keely Hodgkinson’s speedsuit, Sydney Sweeney’s ad, a Hyrox follow-up, David’s dumb take of the week, “one more rep” workouts, maladaptations from overtraining, a new study finding that cocoa may enhance fatigue resistance, and questions on start line etiquette, opening gels, breakups, running economy v. power, watch bands, tapers, and lots more.

We love you all! HUZZAH!

-David and Megan

Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap

Buy Janji's amazing gear: https://janji.com/swap

Get a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)

For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

328. Mysteries of Fatigue Resistance, New Science on the Lactate Shuttle, Carbs and Bone Health, and Fatigue Miles Sep 15, 2026

Show notes

We had regrettable hot takes on cleaning exercise equipment before this great episode! The main training topic was on a new study highlighting the important of the lactate shuttle. We zoom out to discuss the implications for aerobic training.

We also talked about mysteries around fatigue resistance! In the lab, you can’t predict fatigue resistance from fresh values (or from metabolic values during training). What are the implications? Our framework of “carb ox after fat ox” can provide some options.

Other topics: Megan’s return to racing, a formal apology, a new study on hand and arm cooling, exercise science gone wrong in the NFL, bone health and carbs, and questions on the 6-12-18-24 challenge, wedding speeches, fatigue miles in the context of zone compression theory, and improving bike power for runners.

We love you all! HUZZAH!

Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap

Buy Janji's amazing gear: https://janji.com/swap

Get a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)

For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

327. How to Improve Fatigue Resistance, Weekly Mileage, Aerobic v. Anaerobic Systems, and Cycling Doses of Creatine Sep 08, 2026

Show notes

We had deep thoughts on thirst traps before this great episode! There were three main training topics that all fit together. First, we connected fatigue resistance to fueling and the central nervous system, using David’s long bike past his endurance limits as some evidence.

Next was a new study on aerobic v. anaerobic energy contribution, finding that the 50/50 turn-point was at just 78.6 seconds. This has massive implications for how we think about training, and why athletes should rarely be pushing as hard as they can.

Then we tied it all together with some updated thoughts on uphill treadmill running from new data. It was an upscale buffet of training talk! Like a physiological Golden Corral!

Other topics: Rachael Rudel’s US Championship (which happened right before we recorded), how her training works, a new segment called Comments Corner, why you need to be careful about the last song you hear before racing, wisdom on performance from Roger Federer, Curt Cignetti’s unique coaching approach, toxic running groups/friends, cycling on and off creatine, weekly mileage as a proxy for growth (or not), the perils of taking off-brand probiotics, the interaction of carbs and taper theory, and the connection between our AI discussions and doping.

We love you all! HUZZAH!

-David and Megan

Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap

Buy Janji's amazing gear: https://janji.com/swap

Get a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)

For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

326. HISTORY at UTMB with The Best Performance Ever (?!), Our Favorite Gel, The Future of Backyard Ultras, Heat Training in Cool Temps, and Nomio at Night! Sep 01, 2026

Show notes

We got an extra dose of confidence before this great episode! The main topic was the history made at UTMB, with Ben Dhiman arguably running the best ultra race of all time. We also talked about being young and fit forever with Hans Troyer, the women throwing down across the board, and what we think we’re seeing with the monstrous performances at all the races.

And this episode was full of fun topics! Other topics: low confidence Strava posting, our favorite gel, AI-driven review articles, a study on short-term heat training in cool temps, Brian Reynolds’ amazing Leadville triumph, the future of backyard ultras, the incredible Dolly Parton, a follow-up on AI science, cheering for other athletes, heat and female athlete marathon training, taking Nomio at night, and the long-tail of PEDs.

Stick around for a beautiful listener corner message. People are people, and that can be so comforting.

Also, stick around to guess what segment we had to remove. 10 minutes of the podcast are lost to eternity... probably for the best.

We love you all! HUZZAH!

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Buy Janji's amazing gear: https://janji.com (code "SWAP")

Get a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)

For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

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325. The Spicy Episode! Our Fears About AI Science, The $500 Trail Shoe, Age Group Doping, Zone Compression Theory, and Hog Watch Aug 25, 2026

Show notes

We weren’t intending to have so many controversial stories this week, but here we are with some spicy topics on our hands.

The main discussion was new research on Ethiopian athlete training, described as an “AI-assisted” study. The findings are cool, and we discuss those training points. But looking at the bigger picture, we have major fears about the use of AI writing across exercise physiology literature. The future is going to be weird and sloppy.

We also talked about the $500 Adidas trail shoe. David thinks it’s a big “screw you” to trail runners. Megan is also concerned, but thinks he needs to chill. You know, the usual.

And there were tons of topics with varying levels of spice! Other topics: UTMB scores, Megan’s popsicle form, Edmonton Marathon’s mis-measurement, Kilian and Jim out of UTMB, age group doping, the blueberry recall, our problems with hog watch, Mike Macdonald’s coaching prowess through vulnerability, the Lost Soul Ultra, emails from PED companies, zone compression for speed-oriented athletes, and lots more!

As always, remember that many of the points we make are wrong, and if so, it was a joke. But if you agree with it, we were serious.

We love you all! HUZZAH!

Click "Get 40% Off" button for 40% off at The Feed here: thefeed.com/swap

Buy Janji's amazing gear: https://janji.com (code "SWAP")

Get a deal on the best treadmill on the market from Wahoo: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy (code “SWAP”)

For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap