The Hybrid Lab with Dr. Alyssa Olenick

Latest Episodes:

Episode 61: 50 Mile Ultra Marathon Race Recap Nov 08, 2023

Show notes

In today's solo episode with Doc Lyss herself, she recaps her entire 50 mile ultra marathon experience! From the days leading up to the race to all the things that happened within those 12 hours, Lyss covers it all and you're not going to want to miss this! Videos/Podcasts Referenced: 🎥 Everything I Packed to Run 50 Miles: https://bit.ly/46U9IKB 🎥 My First Ultra in 3 Years: https://bit.ly/40rP5mq 🎥 Return to Ultra Playlist: https://bit.ly/3FO3eAX 🎧 Training, Tapering and Running Q&A: https://bit.ly/3QKAzDb 🎧 Returning to Running After My Injury: https://bit.ly/3u7xPXN 🎧 So, You Want to Run an Ultra?: https://bit.ly/3MuaYf5 ⏰ Time Stamps: 0:00 - Introduction 0:57 - Why I Chose This Race 3:30 - The Course 4:41 - Days Leading Up to Race 8:18 - Race Morning 8:42 - Humid/Weather 9:25 - First Section & My Approach 11:07 - First Aid Station 15:00 - Salt Drink Madness 17:35 - In My Head 20:45 - Creek Dips 22:20 - See What I’m Made Of 23:10 - Playlist Saga 27:58 - Why I Puked 35:50 - Chugging Coke 42:40 - A GOOD DAY 49:00 - Wrap Up 50:00 - Recovery/Post Race/Fuel 52:50 - Training Game Plan ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Episode 60: Planning Strength and Muscle Building Seasons Nov 02, 2023

Show notes

In today's solo episode with Doc Lyss herself, she talks all things strength seasons and why you need one! She also covers how to map it out in your yearly schedule and MUCH more. Happy Lifting! 🎧

⏰ Time Stamps:

0:00 - Intro

0:27 - What Are Strength Seasons?

1:40 - How to Implement Proper Sets/Reps

3:03 - Volume and Adaptations

3:35 - Adjusting Running Volume

4:40 - How to Do It

5:18 - Choosing Season Duration

8:10 - Benefits of Muscle

9:00 - Balancing it All

10:00 - Awesome Sponsors

11:40 - What do you ACTUALLY Need?

15:00 - The Goal is to LOAD Properly

17:00 - Intensity Also Matters

18:30 - Increasing Weekly Sets

21:20 - Importance of Nutrition/Fueling and Sleep

24:50 - Measurable Progressive Training (TLM)

⭐️ Follow Alyssa on Instagram

https://www.instagram.com/doclyssfitness/

⭐️ Follow The Lyss Method on Instagram

https://www.instagram.com/thelyssmethod/

🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

→ https://doclyssfitness.com/the-lyss-method

🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q

🧡 Shop my favorite supplements, gear, skincare and products here.
→ https://doclyssfitness.com/products-i-love

→ Legion Code "DOCLYSS"

Episode 59: 50 MILER - Training, tapering & running Q&A Oct 25, 2023

Show notes

In this solo episode, Doc Lyss talks in depth about her approach to training this year for her 50 milers, how she approaches taper, and pre-race thoughts, and answers YOUR running and racing questions at the end!

⏰ Time Stamps:

0:00 - Intro

0:50 - Training Overview

2:00 - 30 Mile Weeks Approach

6:06 - Trained Smarter

7:30 - Training Phases1

7:15 - When Things Clicked

20:00 - Tapering

23:15 - Carbohydrate Approach

28:00 - Pre-Race Thoughts

34:00 - Q&A

34:23 - Question: Breaking Up Monotony

37:00 - Question: Race + Training Distance Jumps

39:20 - Question: How/Why to Do 3+ Hour Runs

44:25 - Question: Matching Race Elevation Gain/Loss

49:00 - Question: How Do You Pick Races?

51:30 - Question: Increases in Food/Carbs

53:15 - Question: Running 2x a Day?

55:55 - Question: Bodywork or Hydration Therapy

56:02 - Question: Choosing Rest Days

57:10 - Question: Fear of Signing Up for a Race

58:18 - Question: Trekking Poles

1:00:50 - Question: When Ready to Run Ultra

1:02:50 - Question: Lifting While Training

1:05:30 - Question: Rest Day Frequency

1:06:40 - Question: Beginner Trail Running Plan

1:08:00 - Question: How to Tell Ready for the Elevation → Follow Alyssa and her training programs on Instagram: ◇ @doclyssfitness // @thelyssmethod → Train with us in The Lyss Method where we do ‘Hybrid’ training on YOUR terms. ◇ We offer lifting, running and cardio programs for every fitness level and schedule. ◇ https://doclyssfitness.com/the-lyss-method Want to learn more about the science of running, lifting or hybrid training? Checkout our fan-favorite eBooks. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID HOW TO EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q → You can shop the podcast’s favorite supplements LEGION here with code DOCLYSS: ◇ https://shorturl.at/cyXY3

Episode 58: Returning to Running After Injury (My Recovery & Mindset Approach) Sep 21, 2023

Show notes

In this solo episode, Doc Lyss talks in depth about her injuries over the last few months and how she navigated returning to training and running, signing up for a 50 miler, moving through life hecticness and everything in between.

🎥 Time Stamps: 0:00 - Intro 0:47 - Rate, Review & Subscribe 1:13 - Injury Explanation/What Happened 5:40 - Importance of Starting Slow 6:50 - Shifting Cardio Modalities 9:07 - Summer Walk/Run Plan 11:15 - Second Injury in Colorado 13:05 - Life Stress 16:01 - Intentional Strength Training 18:04 - We Always Something to Work On 19:50 - Pain vs Soreness vs Injury 22:10 - Back to Running Tiered Approach 27:20 - Prioritizing Vert Training29:15 - What is Our Why & Showing Up34:00 - Keep Going36:50 - The Comeback38:00 - Have People in Your Corner39:12 - Wrap Up → Follow Alyssa and her training programs on Instagram: ◇ @doclyssfitness // @thelyssmethod → Train with us in The Lyss Method where we do ‘Hybrid’ training on YOUR terms. ◇ We offer lifting, running and cardio programs for every fitness level and schedule. ◇ https://doclyssfitness.com/the-lyss-method Want to learn more about the science of running, lifting or hybrid training? Checkout our fan-favorite eBooks. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID HOW TO EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q → You can shop the podcast’s favorite supplements LEGION here with code DOCLYSS: ◇ https://shorturl.at/cyXY3

Episode 57: WOMEN AND CREATINE, should you take it? Aug 09, 2023

Show notes

In this solo episode with Doc Lyss, she dives into some of the most common questions about creatine and women she often gets. If you missed our first podcast on creatine (all things creatine) be sure to go back and listen to that!

⏰ Time Stamps:

0:00 - Introduction

1:05 - What is creatine?

1:50 - Does creatine make you fat?

3:05 - You may need to adjust dosage.

3:35 - Creatine and the menstrual cycle

4:46 - Is it safe for pregnancy & breastfeeding?

7:15 - Creatine monohydrate, 3-5g per day

🎥 All Things Creatine Video: → https://youtu.be/W9-IFP_nUcs?si=azcz0WPf7moWW7ol

🎧 All Things Creatine Podcast:

→ https://spotifyanchor-web.app.link/e/b33aa6FoPGb

⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

Episode 56: What is Hybrid Training? Jun 14, 2023

Show notes

In this solo episode with Doc Lyss, she dives into what hybrid training (or concurrent training) truly means and how to take a seasoned approach in YOUR hybrid training to support longevity and your varying goals across the year.

⏰ Time Stamps:

0:00 - Introduction

1:25 - What is hybrid training?

4:15 - "Concurrent" training

7:30 - Meeting in the middle

8:00 - Training in seasons

12:00 - Choosing YOUR hybrid

⭐️ Follow Alyssa on Instagram

https://www.instagram.com/doclyssfitness/

⭐️ Follow The Lyss Method on Instagram

https://www.instagram.com/thelyssmethod/

🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

→ https://doclyssfitness.com/the-lyss-method

🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q

🧡 Shop my favorite supplements, gear, skincare and products here.
→ https://doclyssfitness.com/products-i-love

Episode 55: How Many Steps Should You Get Daily May 31, 2023

Show notes

In this solo episode with Doc Lyss, she dives deep into the hot topic discussion of "how many steps do I really need to be getting daily?"

She goes over and breaks down various studies, outlines the current recommended step ranges, covers the health benefits of daily steps (blood glucose, metabolism, etc.), and goes over step count considerations for sedentary vs active individuals!

⏰ Time Stamps:

0:00 - Introduction

2:00 - How many steps do I need daily?

6:20 - Why to possibly add more steps

7:40 - Walking pace

8:40 - What if I am already active?

16:00 - Activity level breakdown

18:00 - Active vs Sedentary

23:00 - Why is walking good for us?

24:30 - Breaking up sitting

Episode 54: Better Ways to Sync Your Menstrual Cycle Apr 19, 2023

Show notes

You've likely seen an uptick in "cycle syncing" content across social media platforms and may even be confused about what to do/not do.

Well, in this episode, Doc Lyss goes in depth about: the menstrual cycle overview, impacts of our cycles/hormones, performance across the month, lifestyle factors that play a role, nutritional guidance, ways to cater training to YOUR UNIQUE and individual body/needs, tracking metrics, using RPE to train, and MUCH much more.

You won't want to miss this one!

Past Podcast Episodes Referenced: 👉 https://bit.ly/49inTuh (Menstrual Cycle Myths) 👉 https://bit.ly/42MQaXu (The Big 3 for Females) 👉 https://bit.ly/3SIoGxm (Mindset/Behavior Change)

⏰ Time Stamps:

0:00 - Introduction

2:20 - Setting the stage

3:30 - Discussing the nuance

4:45 - Working with our cycles

5:30 - Phases of the menstrual cycle

9:00 - Focusing on the base/basics first

10:00 - Eating ENOUGH

13:30 - Well-structured training program

19:40 - Using RPE in your training and why

26:30 - Nutrition approach and your metabolism

32:30 - Carbohydrate timing

35:00 - Protein timing

37:50 - Hydration/electrolytes

39:50 - Sleep hygiene and supplements

43:00 - Creatine and caffeine

44:00 - Mental/cognitive thoughts

45:00 - Data on performance

47:00 - Monthly approach

54:00 - Recap

FOLLOW THE MESSY MIDDLE ON SOCIAL:

-Follow Alyssa on Instagram

SUPPORT THE PODCAST:

-Get 20% off your first order of Legion Supplements with code “DOCLYSS”.

-Buy Alyssa a Coffee: https://www.buymeacoffee.com/MessyMiddlePod

Episode 53: Stop Making These Hybrid Training Mistakes Mar 29, 2023

Show notes

In this solo episode with Doc Lyss, she sits down to talk about some of the biggest complaints she hears when someone is combining lifting and running (hybrid/concurrent training) or adding lifting into their running training/routine which is that they are fatigued, sore, and tired.

Doc Lyss gets into WHY this may be happening and what are some common mistakes that she sees. She walks through what taking a "seasons" approach means and the importance of that approach, how to manage volume, what RPE to focus on, and MUCH more.

Hybrid athletes... you won't want to miss this one!

⏰ Time Stamps:

0:00 - Introduction

2:00 - Biggest complaints

2:20 - What season are you in?

3:00 - Common mistakes

4:45 - Volume management

8:50 - The goal is to MAINTAIN

11:00 - Using RPE when lifting

11:25 - Consistent training program1

6:30 - Seasoned approach

18:20 - Tired legs is okay/normal

Episode 52: Cold Exposure, Exercise Recovery, and What You Need to Know Feb 22, 2023

Show notes

The hot topic of the century... COLD EXPOSURE. In this solo episode, Doc Lyss discusses all-things cold exposure in the context of exercise recovery and performance. Additionally, she dives into what the parameters are for "cold exposure", looks deeper into literature, and reviews short-term responses and long term adaptation responses to cold exposure.

You won't want to miss this one!

⏰ Time Stamps:

0:00 - Introductions

2:00 - Acute + longer term exposure

3:10 - Let's define cold exposure?

4:45 - Acute response explained

8:00 - Looking at the data

11:30 - What about CF/elite athletes?

13:45 - Brief conclusion

15:15 - Looking at literature post resistance training

21:10 - Aerobic/endurance training

23:45 - The caveats