Some Work, All Play - David Roche and Megan Roche

Latest Episodes:

172. Jim Walmsley Interview! Training at the Edge and Betting on Yourself Sep 19, 2023

Show notes

This episode is one of the coolest moments of our lives: interviewing Jim Walmsley! We met Jim way back in 2016, and since then, we have been two of his biggest fans. Reconnecting more than 7 years later after his course record triumph at UTMB was such a joy.

Jim opened up about everything around UTMB, from his specific training approach to the emotional side of getting vulnerable, "failure," and finally achieving his big goal. Jim moved to France with his partner Jess, with everything pointed at this one event. How do you respond to adversity when so much is on the line in a very public way? He stepped into the fire with vulnerability and courage, and there are tons of lessons for anything you care about in life.

Topics: the emotional side of achieving his goal, overcoming low points and failures, pressure, training volume, his approach to workouts, going dark on Strava before UTMB, how his training has changed over time, nutrition during and after runs, his next big scary goal, and his legacy in the sport.

We can't wait for you to hear this one! We love you all! HUZZAH!

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171. High Energy Training, Health and Longevity in Ultras, and Heart Rate Changes! Sep 12, 2023

Show notes

We brought joy and so many spike proteins to this episode! The main training topic was on post-UTMB reflections about lower volume, higher energy training from the incredible Leah Yingling. You don't need to hammer your body to have success! We discuss why endurance training should uplift feeling good as a proxy for adaptation over time, starting at the cellular level and going all the way up to brain function. Healthy athletes crush b*tches!

A background theme of the episode was the sickness going around our house, and what it looks like to BELIEVE when dealing with tough moments. Though maybe we should have believed in booking refundable plane flights to the Grindstone 100k.

And there were tons of other fun discussions! Topics: acute versus chronic stress, volume accumulation, ultras and health, how our inner children might be guiding some of our athletic journey, the most uplifting story from a listener about their mile race, why Deion Sanders is our favorite coach, Coco Gauff's swag, Barry Bonds' Strava profile, heart rate changes across a season, interval duration, and hot takes.

Make sure you stick around for a beautiful Listener Corner email at the end. You'll be ready to run through a brick wall afterward!

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon.

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

170. History at UTMB! Courtney Dauwalter, Jim Walmsley, and a Year of Legends! Live from Chamonix! Sep 05, 2023

Show notes

This very special episode is coming to you from Chamonix, right after the finish of the UTMB races! We were all around the courses, screaming until our voices gave out, gathering up all the inspiration from the incredible athletes. Our goal is to transport you to France with us for the most historic year ever! For the optimal listening experience, consume this podcast with a warm baguette.

The main stories were Courtney Dauwalter and Jim Walmsley at UTMB. Courtney redefined what is humanly possible this summer, and we discuss whether she is the best athlete ever across sports. Jim went all-in for his victory, moving to France to train on these trails. That course record is the payoff after years of hard work and belief. We are living in a moment of running history that will be talked about 100 years from now, and part of that future discussion will revolve around this year's race. How cool is it to be living history in real time?!

And there were so many other awe-inspiring things to talk about! Topics: Zach Miller's ability to dig deep, the importance of confidence, the power of being a hype squad, our European experience, France hot takes, training thoughts, why we are attending the CHURCH OF THE BIG QUADS, how age may not be the limiter that some previously thought, the benefit of cross training, and so much more.

We are extremely sleep-deprived, but more full of life than we have ever been before. The highs and lows of UTMB are metaphors for life, and this episode aims to bring you a steaming baguette of existence. We love you all! HUZZAH!

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon.

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

169. Live from Chamonix! UTMB Races, Facing Adversity, and More from Trail Running's Super Bowl! Aug 29, 2023

Show notes

We traveled halfway around the world to bring you this very special episode from Chamonix, France, the site of the UTMB races later this week! Our sleep is low, but our spirits are high. The main topic was on initial reflections on European racing and UTMB later this week. Our biggest prediction is that North American runners are going to have some major success over here in the coming decade, and we explain why. It's not just because we are extremely biased, though that plays a role. That discussion built into a new study on "physiological resilience" and how there may be a new pillar of training theory. For those scoring at home, that means there are now 4 pillars in the literature. Bonus pillar?! Huzzah!

That's not all! We chatted away the jet lag for one of our longest and most fun episodes ever. Other topics: the ubiquity of adversity, our deep thoughts on Europe, a wild new study on ultra endurance events and cognition, the evolutionary implications of the study, some breakthrough research on heat exposure and hemoglobin mass, hot takes, and an incredible listener corner.

From that listener corner: "The race showed me that strength didn’t come from doing the things I can already do, but trying the things I didn’t think I could."

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon.

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

168. Leadville 100 Magic, UTMB Preview, and Lower Volume Training! Aug 22, 2023

Show notes

We had a blast on this episode talking about some of our favorite topics! The main discussion was on takeaways from a magical Leadville 100 Miler. Jacquie Mannhard's breakthrough win came from shockingly low training volume (often under 45 miles per week) and we break down some lessons from her journey. At the finish, she popped a champagne bottle like it was her destiny! New life goal: train hard to pop them bottles. We also break down this year's UTMB races, making some predictions and debating some big themes in the growth of the sport. Is this the year that Jim Walmsley wins? Yes, one of us thinks. Will we bet against Courtney Dauwalter? At least one of us is not stupid.

And that was only the start! Topics: a new study on energy constraints and compensation, some relationship thoughts, a listener corner that will give you so much life, and hot takes. Here's one take we are comfortable writing down: standing desks are how we know the Devil is a furniture designer.

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

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

167. Fueling Breakthroughs, Mental Health and Performance, and Stomach Training! Aug 15, 2023

Show notes

This episode was a total joy talking about food, brains, and training! The main discussion was on a term sent in by a listener: "food doping." Endurance sports are being revolutionized by a focus on high fueling levels during activity. Some cyclists consume up to 600 calories per hour in hard races! In the process, performances and fatigue resistance are accelerating at rates that haven't been seen since previous eras defined by PEDs and cheating. Is mid-activity fueling the secret to unlocking your potential in a healthy and sustainable way? We talk about the science and practice from the cutting edge of endurance performance. Your slurps will set you free!

We also geeked out on a survey of coaches discussing individual response rates in research, and how mental health is often viewed as a confounding variable. In the survey, coaches thought that actual physical training was 5th in the list of most important elements in determining adaptation. Meanwhile, research rarely focuses on all of the non-physical variables that go into individual responses! We discuss the offset, teeing up some exciting opportunities for athletes and coaches.

And that was just the start! Other topics: big training blocks, coaching science, gut training, sports stories, masculinity and gender, toenails, and hot takes.

Our new gear is available for orders this week if you join 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

166. UTMB Training, Olympic Trials Thoughts, and Love with No Notes! Aug 08, 2023

Show notes

We brought full hearts and clear nasal passages to this awesome episode! The main training topic was on the gargantuan Strava files of athletes preparing for the UTMB races. We zoom out to talk about multi-year growth, a study on speed and ultra performance, and the balance between long-term health and short-term performance. Health and ultra performance can go together like ketchup and everything! We also talked about how we apply the principles of double threshold workouts using uphill treadmills and cross training. Yes-way to Norway!

And this episode was jam-packed with some of our favorite discussions! Topics: our all-time favorite study on aging and performance, Olympic Trials thoughts after the announcement of a noon start time in Orlando, the Kauai 50 Miler and the inspiring boss Ryan Miller, a tutorial from Megan on the side-pee, a study on timing strength training for optimal adaptations, and hot takes.

Our new gear is available for orders this week if you join our Patreon! We love you all! HUZZAH!

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

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

165. The Next Frontier of Hydration, Strength and Mitochondria, and Sweat Tests! Aug 01, 2023

Show notes

The theme of this episode: we are all powerful dump trucks! The main training discussion was on a new study looking at how strength work may help (or hurt) mitochondria adaptations. This study had wildly unexpected results, just like we like them! We also talked about our experience with sweat testing and some of the research on hyperhydration. We expect the science of hydration (personalized based on genetics) to be a frontier of performance and health in the future. And the future is tasty.

Plus we had so much joy talking about a whole host of topics! Roadmap: Courtney Dauwalter's plan to race UTMB after setting course records at the Western States 100 and Hardrock 100, Megan's breakthroughs in side-short pee science (Nobel Prize?), our theories for why times for longer distances are progressing more than the 800 meters on the track, a study on morning versus afternoon training, some of our favorite storylines from the Tour de France Femmes, listener questions on dealing with injuries and RED-S concerns, 2 incredible listener corner emails, and hot takes. Fact: chocolate melts in your mouth, thus it is liquid fueling. Peanut butter cups are truly nature's performance fuel!

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

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

164. The Science of Stress, AI and Athletics, and "Loving" Running! Jul 25, 2023

Show notes

We came into this episode with so much excitement to talk about some of our favorite topics! This week's main discussion was on a new study examining the cellular-level effects of chronic stress. We zoom out from the biology of stress to talk about what it may mean for training. If you play your cards right, maybe rest days will make you live forever! We also had a joyous time talking about the future of artificial intelligence and athletics, through the lens of coaching, before zooming out to everything. This is an area where we aren't experts, but we have some OPINIONS. Long story short: we think that AI is going to transform most fields, including our work. Even as we strive to understand what the future might look like, we think it's a hopeful message to embrace what makes you human!

And that was just the start of the fun topics! Here's just a smattering of what we talked about: reflections from the aquarium, filter water bottles for hydration, the best ankle tape, a study on social media and performance, a new 8k record with a big asterisk, Taylor Swift's fatigue resistance, the restaurant that will change your life, final reflections from the Tour de France, what it means to "love" running (or anything), sweat rates, and Hot Takes. There are apparently people out there who listen to classical music for their workouts. We disagree with that approach, and suggest classic Ludacris and Blink-182.

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

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

163. Courtney's Legendary Hardrock 100, Fueling Before Events, and Pre-Cooling! Jul 18, 2023

Show notes

We brought hearts full of love and legs full of toxic waste to this episode! Our main discussion was a big breakdown of science-driven lessons that we try to put into practice with racing. Megan is BACK, winning and crashing the overall podium at a tough mountain 25k! We talk about the science of pre-race carb intake, and how we screwed it up. Pro tip: make sure your pasta is not made of beans. Other topics: pre-cooling and performance, hiking v. running, altitude considerations, ankle taping, using rest opportunities, and liquid fueling.

The most fun we had though was talking about Courtney Dauwalter making history at the Hardrock 100! Three weeks ago, she demolished the record at the Western States 100, only to back it up with another record at Hardrock. How is that possible? We speculate on the physiology behind the best ultra athlete in human history, and what we can all learn from the GOAT. Ice cream is necessary, but it's not sufficient.

And we talked about so many other fun things! Topics: blood volume and performance, what that means for hydration and altitude, the murky science of fatigue resistance, more science from the Tour de France, a wild story about Strava being used in war, Hot Takes, and the most life-affirming listener corner.

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

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

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