Some Work, All Play - David Roche and Megan Roche

Latest Episodes:

192. Olympic Trials Hot Takes, How To Fuel in Races, The Enhanced Games (ugh), and Supershoe Data! Feb 06, 2024

Show notes

It was the ultimate celebration episode, on a high from watching the Olympic Marathon Trials! We talked about some of our favorite storylines from the most exciting race on US soil: training partners finishing together (and our conspiracy theory), the next big star is born for female marathoners, an Olympian who walked onto her D2 college team, and so much more.

Then we had some of the coolest data ever: internal stats on race day fueling from 60 case studies of successful races. Most field studies find that athletes grossly undershoot the science-backed recommendations for calories and hydration. Understanding the averages and offsets is a massive opportunity for most athletes to enhance their performance. Slurp slurp.

And this one was absolutely PACKED with our favorite discussions! Other topics: new data on supershoes and how we suggest using them in training, Megan's experience with ketones, a heart-warming follow-up on the Chipotle Challenge, why we are so disturbed by The Enhanced Games, running and health, heart rate variation across athletes, the Zwift treadmill, and hot takes.

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191. UTMB Strikes Back and What's Next, Olympic Trials Picks, Our Favorite Coaches, and Body Image! Jan 30, 2024

Show notes

We rolled up our shorts to their full upright and locked positions for this spicy episode! A big topic was the final installment in our trilogy of updates on tensions surrounding UTMB. The letter sent by Kilian Jornet and Zach Miller to fellow pros added fuel to a fire that started at the grassroots level, finally leading to a response from UTMB. We provide some context that will be fascinating whether you're interested in trail running or just the business side of things, before coming to an ultimately optimistic conclusion. Hopefully, the UTMB empire has the best interests of the community at heart... and they aren't building a Death Star.

While our shorts were rolled up, we didn't waste the opportunity to let some big opinions and emotions out into the world! Other topics: our picks for the Olympic Marathon Trials, great health news, grief and athletics, the best athletic news of the week, cross training and climbing in running, the booming business of trail running, our favorite coaches, studies on leadership, what we look for in leaders, the bonkers Chipotle Challenge, the seismic shifts in the media landscape, body image and confidence, and hot takes.

This episode is like the best burrito. It's shockingly stuffed and ready to party!

For a weekly bonus episode (and weekly science post, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

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

Precision Hydration discount link: pfandh.com (code "SWAP")

190. Optimizing Testosterone Levels, Lower Mileage Training, Breathing and Stress, and US Cross Country! Jan 23, 2024

Show notes

We chugged some chocolate whole milk to fuel this amazing episode! The main training topic was on why testosterone levels are relevant for all endurance athletes. While individuals have different genetic set-points for testosterone, studies on men and women show that training and fueling interventions can change baseline levels. Those changes can be positive, leading to more energy and better performance... or negative, possibly contributing to fatigue in training and life. We break down the complicated science, along with what athletes can do to optimize their levels safely and legally.

And this episode was stuffed with the best discussions! Other topics: a study on caffeine and deception, lower-mileage training that features more cross training, Allie Ostrander's inspiring story of qualifying for Team USA in cross country, Cooper Teare's nose strip, breathing exercises and heart rate variability, a breaking-news study on performance impacts from strategic low-carb approaches, the prevalence of drug use in endurance athletes, our obsession with Detroit Lions coach Dan Campbell, Jack Scott's triumph at the Spine Race, and our appreciation of David Goggins.

We also have a listener hot take that will change the way you think about hot dogs and hydration. Oscar Meyer is coming for our sports drinks?!

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189. UTMB Boycott News, Zone 1 v. Zone 2, Epigenetics of Endurance, Blood Values, and UROY Rankings! Jan 16, 2024

Show notes

We had fire (and iron) flowing through our veins for this awesome episode! There is a big development in the UTMB controversy: reports that legends Kilian Jornet and Zach Miller sent a letter to some of the best athletes in the world considering a boycott of this year's races. We talk about what we think it means through the lens of negotiation theory. This shift in leverage could be a turning point in the UTMB drama!

We also discussed emerging evidence that endurance training fundamentally alters long-term gene and protein expression. Combined with studies on trained v. untrained twins, new science may give the ultimate justification for consistent endurance: we can fundamentally alter how our physiology acts, 10 minutes at a time.

And this episode was jam-packed with our favorite subjects! Other topics: why it's Tough B season, Megan's big life decision and next steps, blood values for health and performance, testosterone and SHBG, choosing running surfaces in training, Zone 1 v. Zone 2 for easy training, our spicy feelings on Ultra Runner of the Year voting, and hot takes.

In Hot Takes, David has an opinion on temperature and wind chill that is so wrong that it's almost impressive. Can a Hot Take be awful enough that it's actually cold? Tune in to find out.

For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

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

Precision Hydration discount link: pfandh.com (code "SWAP")

188. Tempo Runs Explained, Men vs. Women Mileage, Answering Listener Questions, and Debating AI in Medicine! Jan 09, 2024

Show notes

We ate the world's largest lunches to get ready for this awesome episode! The main training discussion was on tempo running. What even is a tempo? Coaches and physiologists all disagree, leaving athletes in an uncertain spot. We cut through the noise with the help of a 2019 study looking at what training elements most strongly correlate with long-term growth.

We also answered some amazing listener questions! Should men and women train at different mileage? Do NSAIDs impact adaptation? The final question is one you need to hear rather than read, but here's a hint: it involves superstitions in the bedroom. JUICY.

And there were tons of other fun discussions! Topics: creation for its own sake, our progress on writing a sci-fi novel, how threshold training should feel, the importance of big lunches, the least important training element and how athletes may be making big mistakes without realizing it, a follow-up on continuous lactate monitors, a debate on AI and medicine, creatine supplementation after COVID, and hot takes.

For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

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

Precision Hydration discount link: https://visit.pfandh.com/swap

187. New Protein Science Breakthrough, 2024 Predictions, Continuous Biomarker Monitoring, and Sleep Deception! Jan 02, 2024

Show notes

We are coming in hot with some big 2024 energy! The main topic was a deeper science corner breakdown of the new study that challenges conventional wisdom on protein consumption. This research could change how you think about daily fueling, with potential benefits for adaptation and recovery. We geek out on the methodology, featuring an isotope-tagged cow, researchers screaming at participants as they weightlift to failure, and protein shakes with the consistency of sludge.

And the new-year excitement applied to so many cool discussions! Other topics: resolutions (revenge!), a bonkers study that lied to participants about their sleep duration, our pain cave weightlifting, our subsequent injuries, 2024 predictions, the exciting world of continuous biomarker monitoring, how the science may apply to lactate and estrogen, super shoes on trails, the power of Zone 1 training, a bold prediction involving UTMB, and hot takes.

2024 is going to be the best year ever! We wish that all of your metaphorical cows may be tagged with isotope tracers. Praise Dauwalter.

For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!

Support the podcast: patreon.com/swap

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Precision Hydration discount link: https://visit.pfandh.com/swap

186. The Best Holiday Episode! Secrets, Science, and Stories! Dec 26, 2023

Show notes

Welcome to a very special holiday episode! We started with our thoughts on a new study on protein intake that challenges everything we previously thought about protein metabolism. It's one of our favorite studies of all time, and it's destined to reshape the field of nutrition science! But the bulk of the episode was reading from "secrets" sent in by listeners. Some were on athletics and running; many others were about different things entirely. We think these secrets provide a beautiful window into what we're all dealing with in life, and hopefully it makes you all feel a bit better about existence.

We're talking running, relationships, confidential crushes, bodily fluids, and so much more! Get ready for lots of laughs (and maybe some tears), before we finish it off with the greatest love story from a listener.

HAPPY HOLIDAYS! We have so much gratitude for you all. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!

Support the podcast: patreon.com/swap

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185. Strength Work and Running Economy, Extreme Training, AI and Coaching, and 2023 Celebration! Dec 19, 2023

Show notes

We brought some big-time celebration vibes for this holiday episode! The main training topic was on the body of literature connecting strength work to running economy improvements. Wherever you look, there seem to be agreements mixed with contradictions, and we sprinkle some spicy controversy flakes on top of it all. Our take? Endurance athletes should probably be doing some strength work, especially with age, and we lay out a simple approach that will cost almost nothing. Two times per week, 10-20 minutes each time. You just need a kettlebell and a dream!

Though it may cause your glutes to be very sore on Christmas morning. Leave a protein shake out for Santa.

And WOW was this one full of gratitude and laughs! Other topics: the wild soreness from initial adaptations, the repeated bout effect and why it's our favorite physiological phenomenon, a primer on running economy, the lack of good elliptical research, CJ Albertson's bonkers training involving heat lamps and boiling water, our take on Strava's Year in Sport summary, a follow-up on Omega 3s, how AI is already changing the coaching landscape, hot takes, and a new segment: secrets.

You know what's not a secret? We have infinite gratitude for our listeners! Thank you for joining us for the fun each week, and for making it all possible. We hope your season is full of self-acceptance, love, cookies, satisfying bathroom trips, new shoes, and hill strides!

For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

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

Precision Hydration discount link: https://visit.pfandh.com/swap

Speed Legs routine: https://www.trailrunnermag.com/training/trail-tips-training/8-minute-speed-legs/

184. Omega 3 Supplements, Taylor Swift's Training, Strava Messages, and Taper Design! Dec 12, 2023

Show notes

We loaded up on some fish candy to bring you an awesome episode! The first study of the day blew our minds, showing that just a few weeks of high-dose Omega 3 supplementation reduced some markers of heart stress after steep downhill running. We used to think that Omega 3 pills were boring, and now we have 4 jars in the pantry. Talk about some sexy science!

We also talked about Taylor Swift's training plan, consisting of treadmill runs while singing her full set-list. The "Ultra Runner of the Year" voting has a new candidate, and this podcast title has better Search Engine Optimization.

And there were SO MANY other fun discussions! Topics: non-linear recovery after races, 2 books we loved, the elliptical as a magic tool for training, cross training in winter, a weird study showing reduced intestinal issues while wearing compression socks, our thoughts on Strava's new messaging feature, a study in Nature on narcissistic coaches, our evolving approach to taper design and how it may vary from research protocols, FKTs and Jade Belzberg's performance in Joshua Tree, Jim Walmsley's all-time historic run in the Grand Canyon, why you should do something big and scary, and hot takes.

The end of this episode has an exchange on cheese that you won't want to miss. You'll see. And you might not be able to unsee!

For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!

Support the podcast: patreon.com/swap

Buy Grayson's planners with code SWAP10: https://www.racin-grayson.com/product-page/racin-grayson-2024-training-log-planner

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183. McDowell 50 Miler Lessons, Marathon Training Tips, New Shoe Previews and Pre-Race Meals! Dec 05, 2023

Show notes

It's one of our all-time favorite episodes after a whirlwind week! The main topic was David's race at the McDowell Mountain 50 Miler, which we use to talk about a ton of different lessons for training and racing. We're talking pre-race meals, pacing, dealing with cramps, what comes after "failure," fueling and hydration, pacing, and supershoes for trails. Plus lots of training thoughts!

Outside of running, we touch on everything from how to think about race trips as vacations to the perils of popping champagne bottles. Warning: if you don't shake the bottle enough, you are risking unleashing the cork only to have a trickle emerge, all while the crowd laughs. Let's all use the holidays to practice this skill! Leave out some bottles for Santa.

And there were so many other awesome discussions! Topics: Leo's first words, Spotify Wrapped love, granny gear climbing, dealing with adversity in races, food doping, stories from the California International Marathon, training for marathons, more UTMB controversy, AI content at Sports Illustrated, follow-up on post-exercise ketones, NCAA champion training approaches, shoe previews from The Running Event, and hot takes.

For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

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

Precision Hydration discount link: https://visit.pfandh.com/swap

Dr. Lara Pence's Coaches Collective: https://drlarapence.com/coaches