Some Work, All Play - David Roche and Megan Roche

Latest Episodes:

84. Multi-Year Progress and Protein (Plus Cookie!) Science Jan 11, 2022

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We took off our grump-suits and put on some sexy swag-suits to talk about the fun science of multi-year changes from a genetic baseline, the coolest twin-study of all time, different protein sources and why they can be adaptation insurance, a poop-doping follow-up, muscle fiber typology and why it matters, and how cookie availability changes evaluation metrics. Thank you all for everything! HUZZAH!

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83. Endurance Performance and the Wild Science of Fatigue Resistance Jan 07, 2022

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SEXY SCIENCE CORNER! What differentiates athletes late in endurance events like marathons and ultras? Why can some athletes train the same, pace the same, fuel the same--yet have different results? The answer may be found in the emerging study of "fatigue resistance." Fatigue resistance does not have a set definition, but is generally classified as the extent of performance deterioration late in events, often unexplained by normal physiological profiling while fresh. This episode takes a deep dive into some of the sexiest science and training theory of how the brain and nervous system influence late-race fatigue. We take you on a thrilling ride featuring neurotransmitters, genetics, metabolic variables, and much more, with the goal of highlighting what contributes to physiological breakthroughs over time. It concludes with 10 training theories you can put into practice to accomplish some big, scary goals.

Thank you all for being THE BEST! WOOHOO!

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82. Winter Training Fundamentals, Microbiome Science, and Motivation Jan 04, 2022

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We PLUCKED our way into 2022 before talking about 6 winter training fundamentals (that apply anytime outside of specific training), the difficulty of motivation (including for us), the tragic Boulder fires, hope in an uncertain world, evolutionary principles of alcohol consumption and dependence, and the wildly exciting science of the microbiome. There will be a new sexy science corner episode this Friday, subscribe now! Thank you all for everything! Wooohooooo 2022, let's do this!

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81. Interval Training, Sexy Statistics, and Woohoo Reflections Dec 28, 2021

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We yelled "HUZZAH!" at the top of all the hills before talking about the nuances of interval recovery approaches, our differing approaches to BUSINESS, offseason yoga, what athletes need to know about the omicron variant, the difficulties of observational studies, and a new study on the menstrual cycle and performance. What a year! We appreciate you all so much, thank you for being on this journey with us. HAPPY NEW YEAR! WOOHOO! Huzzah!

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Figure 2 referenced in episode: https://tinyurl.com/figure2menstrualcycle

80. 2022 Training Guidelines and Holiday Celebration Episode Dec 21, 2021

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We got bib numbers to the 2021 Tour De No Pants before talking about the physiological importance of practicing playfulness in training, an update on the journey with family planning (we are at the fun part!), why walking is trail running, and key principles for thinking about training heading into 2022 (particularly with the distribution of intensity). Science is sometimes sexy metaphorically, and on this episode it's also sexy literally. Happy holidays everyone, we appreciate you all so much! WOOHOO! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap

79. Long Run Distance and Living Boldly Dec 14, 2021

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We got our GRUMP SUITS on before talking about long run distances, heart-friendly fun activities (you too can be the naked person in the gym locker room), death anxiety and the power of living boldly, passion, and a hopeful health update. HEART SWAG ACTIVATE. We have gotten so much joy and strength from your messages and support! THANK YOU! WOOHOO! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap

78. Supplement Science and Health Journey Update Dec 07, 2021

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We had some life-affirming hospital chicken tenders before talking about the new Olympic Trials standards, sports supplements guidelines and science, and Megan's health journey and diagnosis (WE GOT THIS! Eventually!). We love this community so much, thank you for everything. The biggest heart love going your way! WOOHOO!

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77. The Science and Theory of Uphill and Downhill Running Dec 03, 2021

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Sexy Science Corner! We dig deep on the studies and training theory of uphill and downhill running to draw some conclusions for how athletes can support long-term growth on all terrain. The big question: what is the best training approach to improve all-around running ability, including on steeps? We call it "the climbing paradox"--focus excessively on steep ups and downs at the expense of well-rounded training, and eventually an athlete may get a bit slower at everything. The rationale gets at some fascinating questions about physiology and what contributes to long-term growth for all runners. As you'll hear, it has been a VISION QUEST of a week. Thank you so much for your love and support in this time, and always. We appreciate you all! WOOHOO! Subscribe to Trail Runner Magazine here: trailrunnermag.com/outsideplus 3-Minute Mountain Legs: https://www.trailrunnermag.com/training/strength-training-training/3-minute-mountain-legs 8-Minute Speed Legs: https://www.trailrunnermag.com/training/strength-training-training/8-minute-speed-legs Weekly Strength Work Cheat Sheet: https://www.trailrunnermag.com/training/strength-training-training/all-in-one-strength-work-cheat-sheet WHOOP promo code for 15% off all memberships: SWAP

76. Training Cycle Design, Supershoes, and Gratitude Nov 23, 2021

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We got ACTIVATED by matcha lattes before talking about the cool science of periodization of training cycles, the IOC's new framework for inclusion, the science of supershoes (and which ones are best), competition blinders, understanding pain/discomfort, and supporting confidence in kids and adults. We appreciate you all so much! THANK YOU! WOOHOO! WHOOP promo code for 15% off all memberships: SWAP

75. Big Training Blocks and Building Confidence Nov 17, 2021

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We practiced our OOPS-AND-RALLY before talking about weekly training structure, stacking up itty bitty bricks in a really big wall, side pees, the great science of massage tools, fart buoyancy, the best shoes we have ever worn (and getting scammed trying to buy them), and building confidence by embracing vulnerability. We appreciate you all so much! THANK YOU! WOOHOO!

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