<![CDATA[Michelle and Mikki's Performance Playbook]]>

Two long time endurance coaches talk anything and everything about endurance training and racing. Raw and unedited!

]]>https://riverside.comRiverside.fm (https://riverside.com)Thu, 28 May 2026 05:46:09 GMTTue, 25 Nov 2025 15:18:46 GMT60Michelle Simmons and Mikki Osterloo<p><b><br /></b></p><p>Two long time endurance coaches talk anything and everything about endurance training and racing. Raw and unedited!</p>episodicMichelle Simmons and Mikki Osterloomikki@cordilleracoaching.comno<![CDATA[What's Your Stress Score?]]>The conversation covers the challenges of ocean swimming, the concept of Training Stress Score (TSS) and Chronic Training Load (CTL), and the issues and limitations associated with TSS and CTL as metrics for quantifying training stress and performance. The conversation delves into the impact of training stress scores (TSS) and chronic training load (CTL) on athletes, highlighting the potential anxiety and stress induced by these metrics. It also explores the limitations of TSS and CTL, the factors affecting training stress, and the role of awareness in training and performance. The conversation delves into the use of Training Stress Score (TSS) as a metric for training, its limitations, and the importance of communication with a coach. It also explores the role of wearable devices in training and the need for effective communication between athletes and coaches.

Takeaways

  • TSS and CTL are metrics used to quantify training stress and chronic training load
  • TSS and CTL may not accurately reflect the actual stress and performance of an athlete CTL and TSS can induce anxiety and stress in athletes
  • TSS is agnostic to the type of training and may not align with specific fitness goals TSS as a metric
  • Communication with coach

Chapters

  • 00:00 Ocean Swimming Challenges
  • 19:01 Issues with TSS and CTL
  • 24:09 Factors Affecting Training Stress
  • 43:26 The Role of Awareness in Training
  • 49:12 The Importance of Communication with Coach
  • 01:03:41 Final Thoughts on Training and Communication
]]>cdabbe5b-5d33-4f0d-abf8-f21448504da1Mon, 25 May 2026 23:58:43 GMT<p>The conversation covers the challenges of ocean swimming, the concept of Training Stress Score (TSS) and Chronic Training Load (CTL), and the issues and limitations associated with TSS and CTL as metrics for quantifying training stress and performance. The conversation delves into the impact of training stress scores (TSS) and chronic training load (CTL) on athletes, highlighting the potential anxiety and stress induced by these metrics. It also explores the limitations of TSS and CTL, the factors affecting training stress, and the role of awareness in training and performance. The conversation delves into the use of Training Stress Score (TSS) as a metric for training, its limitations, and the importance of communication with a coach. It also explores the role of wearable devices in training and the need for effective communication between athletes and coaches.</p><p></p><p>Takeaways</p><ul><li>TSS and CTL are metrics used to quantify training stress and chronic training load</li><li>TSS and CTL may not accurately reflect the actual stress and performance of an athlete CTL and TSS can induce anxiety and stress in athletes</li><li>TSS is agnostic to the type of training and may not align with specific fitness goals TSS as a metric</li><li>Communication with coach</li></ul><p></p><p>Chapters</p><ul><li>00:00 Ocean Swimming Challenges</li><li>19:01 Issues with TSS and CTL</li><li>24:09 Factors Affecting Training Stress</li><li>43:26 The Role of Awareness in Training</li><li>49:12 The Importance of Communication with Coach</li><li>01:03:41 Final Thoughts on Training and Communication</li></ul>no01:03:12What's Your Stress Score?full<![CDATA[Should you train while sick? ]]>Michelle and Mikki dive into the topic around training while sick- should you? And how to stay healthy through your training cycle or race build.

]]>745c3bfb-6e5d-419b-bb2c-9eb2c36a9bc7Mon, 11 May 2026 23:58:52 GMT<p>Michelle and Mikki dive into the topic around training while sick- should you? And how to stay healthy through your training cycle or race build. </p>no01:02:19Should you train while sick? full<![CDATA[Race Day Magic]]>Coach Michelle and Mikki dive into the topic of race day magic and how to set yourself up so that you are more likely to experience it on race day!

]]>e3c9d9c2-c224-4cf0-b57b-526e7cfb0274Sun, 10 May 2026 17:51:57 GMT<p>Coach Michelle and Mikki dive into the topic of race day magic and how to set yourself up so that you are more likely to experience it on race day!</p>no00:58:14Race Day Magicfull<![CDATA[Time vs. Distance]]>Coach Michelle and Mikki dive into the topic of training by time vs. distance, when to use which and the benefits of both.

]]>e9e9c41a-80cb-4a53-ba45-fa30ba1ae6e0Sun, 10 May 2026 17:49:12 GMT<p>Coach Michelle and Mikki dive into the topic of training by time vs. distance, when to use which and the benefits of both. </p>no00:52:43Time vs. Distancefull<![CDATA[The Art, Science, and Magic of Taper]]>The conversation delves into the concept of tapering, emphasizing the need for a reduction in volume and an increase in intensity. It explores the magic of tapering, personal breakthrough experiences, the importance of base phase training, and alternative tapering strategies. The conversation emphasizes the importance of rest and recovery in allowing the body to go into repair mode and maintain overall health. It also explores the mental approach to training and tapering, highlighting its impact on the immune system and overall well-being.

Takeaways

  • Tapering requires a reduction in volume and an increase in intensity
  • Tapering effectiveness depends on the training block leading up to it Rest and recovery are essential for the body to go into repair mode.
  • Mental approach to training and tapering can impact immune system and overall health.

Chapters

  • 00:00 Alternative Tapering Strategies
]]>fb6dfa5b-6061-4ae8-ac46-18200b012b83Wed, 25 Mar 2026 20:47:05 GMT<p>The conversation delves into the concept of tapering, emphasizing the need for a reduction in volume and an increase in intensity. It explores the magic of tapering, personal breakthrough experiences, the importance of base phase training, and alternative tapering strategies. The conversation emphasizes the importance of rest and recovery in allowing the body to go into repair mode and maintain overall health. It also explores the mental approach to training and tapering, highlighting its impact on the immune system and overall well-being.</p><p></p><p>Takeaways</p><ul><li>Tapering requires a reduction in volume and an increase in intensity</li><li>Tapering effectiveness depends on the training block leading up to it Rest and recovery are essential for the body to go into repair mode.</li><li>Mental approach to training and tapering can impact immune system and overall health.</li></ul><p></p><p>Chapters</p><ul><li>00:00 Alternative Tapering Strategies</li></ul>no00:48:5619The Art, Science, and Magic of Taperfull<![CDATA[Train To Race]]>The conversation delves into the different phases of training, including 'Training to Train,' 'Training to Win,' and 'Race Specificity.' It also explores the importance of recovery, nutrition, patience, and consistency in the training process. The impact of coaching on training and racing is also discussed, highlighting the role of mental and emotional preparation in addition to physical training. The conversation delves into the significance of the train to train phase in building fitness and preparing for racing. It emphasizes the importance of consistency and a non-judgmental approach in achieving training success. The conversation delves into the transition from training to racing, emphasizing the importance of injury prevention, training consistency, and recovery. It explores the shift in focus from fitness training to race-specific performance, highlighting the significance of long-term training, race-specific metrics, and mindset. Additionally, it discusses the impact of nutrition on mindset and the importance of gratitude and positivity in racing.

Takeaways

  • Training to Train
  • Training to Win
  • Race Specificity
  • Recovery and Nutrition
  • Patience and Consistency Train to train phase is essential for building fitness and preparing for racing
  • Consistency and non-judgmental approach are key to training success Consistency in training is important for athletes to avoid injury and build strength.
  • Training to race involves a shift in focus from training for fitness to training for race-specific performance.

Chapters

  • 00:00 The Way Back Machine and Finding Linked Blogs
  • 26:41 The Importance of the Train to Train Phase
  • 47:32 The Role of Consistency and Non-Judgment in Training Success
  • 55:10 Transitioning from Training to Racing
  • 01:00:28 Transitioning to Race-Specific Training
  • 01:06:15 Mindset and Nutrition in Racing
  • 01:17:36 The Impact of Nutrition on Mindset
]]>373b00e9-fa99-481c-9011-36b47456e5c9Wed, 25 Mar 2026 20:46:21 GMT<p>The conversation delves into the different phases of training, including 'Training to Train,' 'Training to Win,' and 'Race Specificity.' It also explores the importance of recovery, nutrition, patience, and consistency in the training process. The impact of coaching on training and racing is also discussed, highlighting the role of mental and emotional preparation in addition to physical training. The conversation delves into the significance of the train to train phase in building fitness and preparing for racing. It emphasizes the importance of consistency and a non-judgmental approach in achieving training success. The conversation delves into the transition from training to racing, emphasizing the importance of injury prevention, training consistency, and recovery. It explores the shift in focus from fitness training to race-specific performance, highlighting the significance of long-term training, race-specific metrics, and mindset. Additionally, it discusses the impact of nutrition on mindset and the importance of gratitude and positivity in racing.</p><p></p><p>Takeaways</p><ul><li>Training to Train</li><li>Training to Win</li><li>Race Specificity</li><li>Recovery and Nutrition</li><li>Patience and Consistency Train to train phase is essential for building fitness and preparing for racing</li><li>Consistency and non-judgmental approach are key to training success Consistency in training is important for athletes to avoid injury and build strength.</li><li>Training to race involves a shift in focus from training for fitness to training for race-specific performance.</li></ul><p></p><p>Chapters</p><ul><li>00:00 The Way Back Machine and Finding Linked Blogs</li><li>26:41 The Importance of the Train to Train Phase</li><li>47:32 The Role of Consistency and Non-Judgment in Training Success</li><li>55:10 Transitioning from Training to Racing</li><li>01:00:28 Transitioning to Race-Specific Training</li><li>01:06:15 Mindset and Nutrition in Racing</li><li>01:17:36 The Impact of Nutrition on Mindset</li></ul>no01:16:2618Train To Racefull<![CDATA[Training To Train]]>The conversation delves into the evolution of training and racing, focusing on the importance of 'Training to Train,' recovery and adaptation, and progressive overload. It emphasizes the need to build capacity, understand the role of fitness in recovery and adaptation, and the significance of progressive overload in advancing training intensity. The conversation delves into the importance of patience in training and the concept of training to win. It explores the significance of being patient in the training process and the impact of key sessions that prepare athletes to excel at a race-specific level of fitness.

Takeaways

  • Training to Train
  • Recovery and Adaptation
  • Progressive Overload Patience in training
  • Training to win

Chapters

  • 00:00 Introduction to Training and Racing Evolution
  • 11:04 Recovery and Adaptation: The Role of Fitness
  • 23:47 Progressive Overload: Advancing Training Intensity
  • 36:29 The Importance of Patience in Training
  • 57:32 Training to Win
]]>505cd7bd-2a1b-40b2-825f-f42eac29dadaWed, 25 Mar 2026 20:45:45 GMT<p>The conversation delves into the evolution of training and racing, focusing on the importance of 'Training to Train,' recovery and adaptation, and progressive overload. It emphasizes the need to build capacity, understand the role of fitness in recovery and adaptation, and the significance of progressive overload in advancing training intensity. The conversation delves into the importance of patience in training and the concept of training to win. It explores the significance of being patient in the training process and the impact of key sessions that prepare athletes to excel at a race-specific level of fitness.</p><p></p><p>Takeaways</p><ul><li>Training to Train</li><li>Recovery and Adaptation</li><li>Progressive Overload Patience in training</li><li>Training to win</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction to Training and Racing Evolution</li><li>11:04 Recovery and Adaptation: The Role of Fitness</li><li>23:47 Progressive Overload: Advancing Training Intensity</li><li>36:29 The Importance of Patience in Training</li><li>57:32 Training to Win</li></ul>no01:01:4417Training To Trainfull<![CDATA[Learning To Train]]>In this conversation, Michelle and Mikki discuss the long-term athlete development plan and the importance of learning to train. They explore the stages of athlete development and the significance of understanding how to fit training into one's life. The conversation emphasizes the need for recovery, self-awareness, and the benefits of going easy in training. The conversation delves into the importance of pacing and effort, understanding energy levels, adapting training to daily state and energy levels, and learning to train with a focus on the mind-body connection. It emphasizes the significance of understanding one's limits and the role of the mind in training. The conversation delves into the importance of understanding athlete mindset and the different protocols for athletes based on their motivation and drive. It also emphasizes the significance of learning to train and fueling the body effectively for optimal performance.

Takeaways

  • Learning to Train
  • Training to Train Learning to train
  • Understanding the mind-body connection Understanding athlete mindset
  • Importance of learning to train

Chapters

  • 00:00 Understanding Long-Term Athlete Development Plan
  • 27:25 Pacing and Effort Delving
  • 36:36 Learning to Train and Mind-Body Connection
  • 53:16 Understanding Athlete Mindset
  • 59:08 Learning to Train and Fueling the Body
]]>48f0f63f-875d-4743-9bf1-69e4d30d14caWed, 25 Mar 2026 20:45:05 GMT<p>In this conversation, Michelle and Mikki discuss the long-term athlete development plan and the importance of learning to train. They explore the stages of athlete development and the significance of understanding how to fit training into one's life. The conversation emphasizes the need for recovery, self-awareness, and the benefits of going easy in training. The conversation delves into the importance of pacing and effort, understanding energy levels, adapting training to daily state and energy levels, and learning to train with a focus on the mind-body connection. It emphasizes the significance of understanding one's limits and the role of the mind in training. The conversation delves into the importance of understanding athlete mindset and the different protocols for athletes based on their motivation and drive. It also emphasizes the significance of learning to train and fueling the body effectively for optimal performance.</p><p></p><p>Takeaways</p><ul><li>Learning to Train</li><li>Training to Train Learning to train</li><li>Understanding the mind-body connection Understanding athlete mindset</li><li>Importance of learning to train</li></ul><p></p><p>Chapters</p><ul><li>00:00 Understanding Long-Term Athlete Development Plan</li><li>27:25 Pacing and Effort Delving</li><li>36:36 Learning to Train and Mind-Body Connection</li><li>53:16 Understanding Athlete Mindset</li><li>59:08 Learning to Train and Fueling the Body</li></ul>no01:14:1116Learning To Trainfull<![CDATA[Are You Coachable?]]>The conversation explores the attributes of a coachable athlete, emphasizing open-mindedness, willingness to learn, and respectful dynamics. It delves into the importance of receiving and processing feedback, highlighting the challenges of openness to feedback, acceptance of feedback, and the impact of ego and identity. The mindset of a coachable athlete is examined, focusing on openness to learning, responsibility, and self-reflection. Additionally, the conversation addresses improvement and personal responsibility, emphasizing learning from mistakes and taking responsibility for actions. The conversation delves into the key themes of ownership and accountability, endurance and engagement, commitment and consistency, self-awareness and balance, intuition and learning, trust and respect, self-worth and open-mindedness, motivation and coachability, and life alignment and coachability. These themes highlight the importance of taking responsibility for choices, enduring discomfort, staying engaged, maintaining perspective, embracing intuition, establishing trust, separating self-worth from performance, and aligning life circumstances with training readiness.

Takeaways

  • Open-mindedness and willingness to learn are essential attributes of a coachable athlete.
  • Receiving and processing feedback requires openness, acceptance, and a healthy approach to ego and identity. Taking ownership of choices and outcomes
  • Establishing trust and respect in coaching relationships

Chapters

  • 00:00 The Attributes of a Coachable Athlete
  • 06:40 Receiving and Processing Feedback
  • 18:11 The Mindset of a Coachable Athlete
  • 29:00 Improvement and Personal Responsibility
  • 37:04 Ownership and Accountability
  • 45:11 Intuition and Learning
  • 53:32 Trust and Respect
  • 01:01:06 Self-Worth and Open-Mindedness
  • 01:06:27 Motivation and Coachability
]]>2a3333c8-de72-46be-8ca6-31d5675c391fWed, 25 Mar 2026 20:44:27 GMT<p>The conversation explores the attributes of a coachable athlete, emphasizing open-mindedness, willingness to learn, and respectful dynamics. It delves into the importance of receiving and processing feedback, highlighting the challenges of openness to feedback, acceptance of feedback, and the impact of ego and identity. The mindset of a coachable athlete is examined, focusing on openness to learning, responsibility, and self-reflection. Additionally, the conversation addresses improvement and personal responsibility, emphasizing learning from mistakes and taking responsibility for actions. The conversation delves into the key themes of ownership and accountability, endurance and engagement, commitment and consistency, self-awareness and balance, intuition and learning, trust and respect, self-worth and open-mindedness, motivation and coachability, and life alignment and coachability. These themes highlight the importance of taking responsibility for choices, enduring discomfort, staying engaged, maintaining perspective, embracing intuition, establishing trust, separating self-worth from performance, and aligning life circumstances with training readiness.</p><p></p><p>Takeaways</p><ul><li>Open-mindedness and willingness to learn are essential attributes of a coachable athlete.</li><li>Receiving and processing feedback requires openness, acceptance, and a healthy approach to ego and identity. Taking ownership of choices and outcomes</li><li>Establishing trust and respect in coaching relationships</li></ul><p></p><p>Chapters</p><ul><li>00:00 The Attributes of a Coachable Athlete</li><li>06:40 Receiving and Processing Feedback</li><li>18:11 The Mindset of a Coachable Athlete</li><li>29:00 Improvement and Personal Responsibility</li><li>37:04 Ownership and Accountability</li><li>45:11 Intuition and Learning</li><li>53:32 Trust and Respect</li><li>01:01:06 Self-Worth and Open-Mindedness</li><li>01:06:27 Motivation and Coachability</li></ul>no01:04:0415Are You Coachable?full<![CDATA[Mindset Shifts]]>The conversation delves into the process of setting new goals and the importance of reflection. It then explores the concept of changing beliefs and values, admitting mistakes, and the evolution of coaching experiences. The discussion concludes with a focus on revisiting training beliefs and the nuances of training intensity. The conversation delves into the importance of intention and discipline in workouts, the understanding of training intensity and recovery, the impact of baseline health on training benefits, the role of walking in training, and the influence of Strava on training mindset. It emphasizes the significance of easy training, recovery, and baseline health in achieving training goals. The conversation delves into the impact of Strava on community engagement, the role of mindset and positive thinking in training, the mind-body connection, and the importance of open-mindedness and growth in coaching and personal development.

Takeaways

  • Setting new goals requires reflection on past experiences.
  • Admitting mistakes and changing beliefs is a sign of wisdom and courage. The importance of being intentional and disciplined in workout intensity
  • Understanding the impact of baseline health on training benefits Strava can have both positive and negative effects on community engagement.
  • Mindset work goes beyond positive thinking and involves examining thoughts and beliefs.
  • The mind-body connection is crucial in understanding motivation and training.
  • Open-mindedness and a growth mindset are essential for personal and professional development.

Chapters

  • 00:00 Setting New Goals and Reflection
  • 07:12 Admitting Mistakes and Changing Minds
  • 18:46 Revisiting Training Beliefs
  • 23:54 The Intention of the Workout
  • 33:33 Baseline Health and Training Benefits
  • 41:14 Strava and Training Mindset
  • 49:29 Strava and Community
  • 58:58 Mind-Body Connection
  • 01:08:18 Open-Mindedness and Growth
]]>723e6457-4cae-446f-8c70-5bc92ab75a24Wed, 25 Mar 2026 20:43:48 GMT<p>The conversation delves into the process of setting new goals and the importance of reflection. It then explores the concept of changing beliefs and values, admitting mistakes, and the evolution of coaching experiences. The discussion concludes with a focus on revisiting training beliefs and the nuances of training intensity. The conversation delves into the importance of intention and discipline in workouts, the understanding of training intensity and recovery, the impact of baseline health on training benefits, the role of walking in training, and the influence of Strava on training mindset. It emphasizes the significance of easy training, recovery, and baseline health in achieving training goals. The conversation delves into the impact of Strava on community engagement, the role of mindset and positive thinking in training, the mind-body connection, and the importance of open-mindedness and growth in coaching and personal development.</p><p></p><p>Takeaways</p><ul><li>Setting new goals requires reflection on past experiences.</li><li>Admitting mistakes and changing beliefs is a sign of wisdom and courage. The importance of being intentional and disciplined in workout intensity</li><li>Understanding the impact of baseline health on training benefits Strava can have both positive and negative effects on community engagement.</li><li>Mindset work goes beyond positive thinking and involves examining thoughts and beliefs.</li><li>The mind-body connection is crucial in understanding motivation and training.</li><li>Open-mindedness and a growth mindset are essential for personal and professional development.</li></ul><p></p><p>Chapters</p><ul><li>00:00 Setting New Goals and Reflection</li><li>07:12 Admitting Mistakes and Changing Minds</li><li>18:46 Revisiting Training Beliefs</li><li>23:54 The Intention of the Workout</li><li>33:33 Baseline Health and Training Benefits</li><li>41:14 Strava and Training Mindset</li><li>49:29 Strava and Community</li><li>58:58 Mind-Body Connection</li><li>01:08:18 Open-Mindedness and Growth</li></ul>no01:08:1014Mindset Shiftsfull<![CDATA[Season Planning]]>The conversation delves into the challenges of athlete fatigue and over-racing, the importance of season planning and strategic race selection, and the real-world challenges faced by athletes in training and competition. It highlights the need for rest, recovery, and strategic planning to optimize performance while navigating real-world constraints. The conversation delves into the critical aspects of race preparation, scheduling, and the importance of aerobic base building for endurance athletes. It also highlights the significance of choosing the right race and the role of coaching and accountability in training and performance. The conversation delves into the training philosophy and athlete management, emphasizing the importance of easy base building training and the benefits of legitimate easy volume. It also explores the challenges of long-term planning and goal setting, highlighting the need to manage athlete expectations and the significance of framing goals in a realistic and achievable manner.

Takeaways

  • Athlete fatigue and over-racing
  • Season planning and race selection
  • Real-world challenges in training and competition Aerobic base building is essential for endurance athletes
  • Race preparation and scheduling are crucial for performance
  • The importance of coaching and accountability in training Training Philosophy
  • Long-term Planning

Chapters

  • 00:00 The Challenge of Over-Racing
  • 09:01 Season Planning and Race Selection
  • 15:58 Real-World Challenges in Training and Competition
  • 22:36 Race Preparation and Scheduling
  • 29:17 Choosing the Right Race
  • 38:21 Coaching and Accountability
  • 44:55 Training Philosophy and Athlete Management
  • 51:27 Long-term Planning and Goal Setting
]]>15651baf-2471-4157-acd4-a8086ad78ca7Wed, 25 Mar 2026 20:43:04 GMT<p>The conversation delves into the challenges of athlete fatigue and over-racing, the importance of season planning and strategic race selection, and the real-world challenges faced by athletes in training and competition. It highlights the need for rest, recovery, and strategic planning to optimize performance while navigating real-world constraints. The conversation delves into the critical aspects of race preparation, scheduling, and the importance of aerobic base building for endurance athletes. It also highlights the significance of choosing the right race and the role of coaching and accountability in training and performance. The conversation delves into the training philosophy and athlete management, emphasizing the importance of easy base building training and the benefits of legitimate easy volume. It also explores the challenges of long-term planning and goal setting, highlighting the need to manage athlete expectations and the significance of framing goals in a realistic and achievable manner.</p><p></p><p>Takeaways</p><ul><li>Athlete fatigue and over-racing</li><li>Season planning and race selection</li><li>Real-world challenges in training and competition Aerobic base building is essential for endurance athletes</li><li>Race preparation and scheduling are crucial for performance</li><li>The importance of coaching and accountability in training Training Philosophy</li><li>Long-term Planning</li></ul><p></p><p>Chapters</p><ul><li>00:00 The Challenge of Over-Racing</li><li>09:01 Season Planning and Race Selection</li><li>15:58 Real-World Challenges in Training and Competition</li><li>22:36 Race Preparation and Scheduling</li><li>29:17 Choosing the Right Race</li><li>38:21 Coaching and Accountability</li><li>44:55 Training Philosophy and Athlete Management</li><li>51:27 Long-term Planning and Goal Setting</li></ul>no01:04:2013Season Planningfull<![CDATA[Goal Setting]]>The conversation explores the spontaneity of social media content creation and the significance of a long-term vision for physical fitness. It delves into the organic nature of content creation on social media platforms and the impact of user engagement on content visibility. Additionally, it discusses the importance of setting meaningful and impactful fitness goals that align with a long-term vision for health and well-being. The conversation delves into the concept of living in alignment with one's values and priorities, emphasizing the importance of understanding and prioritizing personal values in goal-setting and decision-making. It explores the impact of identity and belief systems on behavior and the significance of aligning actions with core values. The conversation delves into the importance of setting realistic goals and planning, overcoming time constraints, and scheduling effectively. It also emphasizes the power of small steps, celebrating wins, and adapting to change and flexibility in routine.

Takeaways

  • Spontaneity in social media content
  • The importance of long-term vision for physical fitness Living in alignment
  • Prioritizing values Small wins matter
  • Realistic planning is key

Chapters

  • 00:00 Spontaneity in Social Media Content
  • 06:05 The Significance of Long-Term Vision for Physical Fitness
  • 21:46 Living in Alignment with Values
  • 51:27 Overcoming Time Constraints and Realistic Scheduling
  • 56:37 Adapting to Change and Flexibility in Routine
]]>8e719048-e02f-4617-8aa3-e582da6dc153Wed, 25 Mar 2026 20:42:13 GMT<p>The conversation explores the spontaneity of social media content creation and the significance of a long-term vision for physical fitness. It delves into the organic nature of content creation on social media platforms and the impact of user engagement on content visibility. Additionally, it discusses the importance of setting meaningful and impactful fitness goals that align with a long-term vision for health and well-being. The conversation delves into the concept of living in alignment with one's values and priorities, emphasizing the importance of understanding and prioritizing personal values in goal-setting and decision-making. It explores the impact of identity and belief systems on behavior and the significance of aligning actions with core values. The conversation delves into the importance of setting realistic goals and planning, overcoming time constraints, and scheduling effectively. It also emphasizes the power of small steps, celebrating wins, and adapting to change and flexibility in routine.</p><p></p><p>Takeaways</p><ul><li>Spontaneity in social media content</li><li>The importance of long-term vision for physical fitness Living in alignment</li><li>Prioritizing values Small wins matter</li><li>Realistic planning is key</li></ul><p></p><p>Chapters</p><ul><li>00:00 Spontaneity in Social Media Content</li><li>06:05 The Significance of Long-Term Vision for Physical Fitness</li><li>21:46 Living in Alignment with Values</li><li>51:27 Overcoming Time Constraints and Realistic Scheduling</li><li>56:37 Adapting to Change and Flexibility in Routine</li></ul>no01:15:4412Goal Settingfull<![CDATA[Judgement vs Curiosity]]>Mikki discusses her transition to coaching high school swim teams and the impact of life phase changes on her coaching decisions. She shares her initial anxieties, challenges, and opportunities in coaching high school kids, emphasizing the importance of engaging them. Additionally, she explores the concepts of curiosity vs. judgment and the impact of mindset on learning, highlighting the difference between perfectionism and healthy striving. The conversation covers topics such as building a pyramid slowly, gratitude mindset, a healthy approach to life, teaching mindset to high school athletes, comparison game and judgment, learning to swim as an adult, masters swimming and group dynamics, and cultivating genuine joy for others. The themes revolve around mindset, gratitude, and personal growth. The conversation delves into the process of achievement, cultivating genuine happiness for others' success, recognizing quiet confidence, critique and improvement, post-race evaluation, the impact of an open mindset on performance, learning from mistakes, and expressing gratitude and Thanksgiving. The themes emphasize the importance of recognizing effort, cultivating genuine happiness, self-recognition, critique, and improvement, process-driven evaluation, the impact of mindset on performance, learning from mistakes, and expressing gratitude.

Takeaways

  • Transitioning to a new coaching role can bring about anxieties and challenges, but it also presents opportunities for growth and engagement with high school kids.
  • Approaching challenges with curiosity rather than judgment can significantly impact learning and performance, emphasizing the importance of healthy striving over perfectionism. Teenagers as more blank canvases
  • Cultivating genuine joy for others Recognizing the effort behind success is crucial for inspiring others.
  • Cultivating genuine happiness for others' success can lead to self-recognition and quiet confidence.

Chapters

  • 00:00 Transition to High School Swim Coaching
  • 08:25 Curiosity vs. Judgment
  • 19:23 Mindset and Learning
  • 26:56 Teenagers and Blank Canvases
  • 33:36 Comparison Game and Judgment
  • 42:48 Cultivating Genuine Joy for Others
  • 51:35 The Process of Achievement
  • 56:58 Critique and Improvement
  • 01:02:06 Post-Race Evaluation and Learning
  • 01:07:06 Open Mindset and Performance
]]>afe47067-fdc9-491f-a874-989854d184e0Wed, 25 Mar 2026 20:41:34 GMT<p>Mikki discusses her transition to coaching high school swim teams and the impact of life phase changes on her coaching decisions. She shares her initial anxieties, challenges, and opportunities in coaching high school kids, emphasizing the importance of engaging them. Additionally, she explores the concepts of curiosity vs. judgment and the impact of mindset on learning, highlighting the difference between perfectionism and healthy striving. The conversation covers topics such as building a pyramid slowly, gratitude mindset, a healthy approach to life, teaching mindset to high school athletes, comparison game and judgment, learning to swim as an adult, masters swimming and group dynamics, and cultivating genuine joy for others. The themes revolve around mindset, gratitude, and personal growth. The conversation delves into the process of achievement, cultivating genuine happiness for others' success, recognizing quiet confidence, critique and improvement, post-race evaluation, the impact of an open mindset on performance, learning from mistakes, and expressing gratitude and Thanksgiving. The themes emphasize the importance of recognizing effort, cultivating genuine happiness, self-recognition, critique, and improvement, process-driven evaluation, the impact of mindset on performance, learning from mistakes, and expressing gratitude.</p><p></p><p>Takeaways</p><ul><li>Transitioning to a new coaching role can bring about anxieties and challenges, but it also presents opportunities for growth and engagement with high school kids.</li><li>Approaching challenges with curiosity rather than judgment can significantly impact learning and performance, emphasizing the importance of healthy striving over perfectionism. Teenagers as more blank canvases</li><li>Cultivating genuine joy for others Recognizing the effort behind success is crucial for inspiring others.</li><li>Cultivating genuine happiness for others' success can lead to self-recognition and quiet confidence.</li></ul><p></p><p>Chapters</p><ul><li>00:00 Transition to High School Swim Coaching</li><li>08:25 Curiosity vs. Judgment</li><li>19:23 Mindset and Learning</li><li>26:56 Teenagers and Blank Canvases</li><li>33:36 Comparison Game and Judgment</li><li>42:48 Cultivating Genuine Joy for Others</li><li>51:35 The Process of Achievement</li><li>56:58 Critique and Improvement</li><li>01:02:06 Post-Race Evaluation and Learning</li><li>01:07:06 Open Mindset and Performance</li></ul>no01:07:4011Judgement vs Curiosityfull<![CDATA[Training For Ultra Distance Races]]>The conversation delves into the energy and attitude of different athletes, comparing Ironman athletes to ultra running trail athletes and how it impacts their experience and attraction to trail running. It also explores the relaxed and enjoyable nature of trail running that attracts people to the activity.

Takeaways

  • The energy and attitude of athletes significantly impact their experience and attraction to different types of races.
  • Trail running is largely attractive due to its relaxed and enjoyable nature, as well as the energy and attitude of the participants.

Chapters

  • 00:00 The Energy of Different Athletes
]]>d74f1420-e157-42e8-9365-e297da0f3664Wed, 25 Mar 2026 20:40:46 GMT<p>The conversation delves into the energy and attitude of different athletes, comparing Ironman athletes to ultra running trail athletes and how it impacts their experience and attraction to trail running. It also explores the relaxed and enjoyable nature of trail running that attracts people to the activity.</p><p></p><p>Takeaways</p><ul><li>The energy and attitude of athletes significantly impact their experience and attraction to different types of races.</li><li>Trail running is largely attractive due to its relaxed and enjoyable nature, as well as the energy and attitude of the participants.</li></ul><p></p><p>Chapters</p><ul><li>00:00 The Energy of Different Athletes</li></ul>no01:09:2510Training For Ultra Distance Racesfull<![CDATA[Fueling For Ultra Distances]]>The conversation delves into the minimum carbohydrate consumption requirements and the importance of planning to meet these requirements effectively.

Takeaways

  • Minimum carbohydrate intake is 60 grams per hour.
  • Effective planning is crucial for meeting carbohydrate intake requirements.

Chapters

  • 00:00 Carbohydrate Consumption Minimum
]]>837047a2-e3ea-438f-ac9b-0f60a15a80c0Wed, 25 Mar 2026 20:40:03 GMT<p>The conversation delves into the minimum carbohydrate consumption requirements and the importance of planning to meet these requirements effectively.</p><p></p><p>Takeaways</p><ul><li>Minimum carbohydrate intake is 60 grams per hour.</li><li>Effective planning is crucial for meeting carbohydrate intake requirements.</li></ul><p></p><p>Chapters</p><ul><li>00:00 Carbohydrate Consumption Minimum</li></ul>no01:12:379Fueling For Ultra Distancesfull<![CDATA[Kona Debrief!]]>The conversation delves into reflections on the Ironman World Championships, the impact of heat and humidity on performance, race strategy and mental approach, respect and sportsmanship among athletes, and the dangers of heat illness and its long-term impact. The conversation delves into the impact of extreme endurance racing on health, the glorification of extreme racing, the dangers and potential long-term damage, healthier approaches to racing, strategies for managing physical challenges during racing, the role of nutrition in race performance, the mental and emotional impact on race performance, and training approaches for race performance. The conversation covers various aspects of endurance training, injury prevention, race performance, and long-term athletic goals. It also addresses gender disparities in triathlon and the transition from athlete to coach. The challenges of the 70.3 World Championship course are discussed, along with the importance of efficient running mechanics and nutrition in race performance.

Takeaways

  • Heat and humidity significantly impact athlete performance
  • Race strategy and mental approach play a crucial role in endurance events Extreme endurance racing can have long-term physical and mental effects
  • The glorification of extreme racing may lead to potential health risks
  • Nutrition, mental and emotional states, and training approaches play a crucial role in race performance Quality training over high volume
  • Efficient running mechanics for faster and easier running

Chapters

  • 00:00 Reflections on the Ironman World Championships
  • 07:34 The Impact of Heat and Humidity on Performance
  • 13:55 Race Strategy and Mental Approach
  • 21:31 The Dangers of Heat Illness and Long-Term Impact
  • 32:21 The Impact of Endurance Racing on Health
  • 39:03 Healthier Approaches to Endurance Racing
  • 47:03 The Role of Nutrition in Race Performance
  • 58:24 Training Approaches for Race Performance
  • 01:04:03 Race Performance and Nutrition
  • 01:14:08 Gender Disparities in Triathlon
  • 01:19:31 Long-Term Athletic Goals
  • 01:24:56 Challenges of 70.3 World Championship Course
]]>66651ebd-cf81-4e98-a25f-d6aaa1b13bd4Wed, 25 Mar 2026 20:39:08 GMT<p>The conversation delves into reflections on the Ironman World Championships, the impact of heat and humidity on performance, race strategy and mental approach, respect and sportsmanship among athletes, and the dangers of heat illness and its long-term impact. The conversation delves into the impact of extreme endurance racing on health, the glorification of extreme racing, the dangers and potential long-term damage, healthier approaches to racing, strategies for managing physical challenges during racing, the role of nutrition in race performance, the mental and emotional impact on race performance, and training approaches for race performance. The conversation covers various aspects of endurance training, injury prevention, race performance, and long-term athletic goals. It also addresses gender disparities in triathlon and the transition from athlete to coach. The challenges of the 70.3 World Championship course are discussed, along with the importance of efficient running mechanics and nutrition in race performance.</p><p></p><p>Takeaways</p><ul><li>Heat and humidity significantly impact athlete performance</li><li>Race strategy and mental approach play a crucial role in endurance events Extreme endurance racing can have long-term physical and mental effects</li><li>The glorification of extreme racing may lead to potential health risks</li><li>Nutrition, mental and emotional states, and training approaches play a crucial role in race performance Quality training over high volume</li><li>Efficient running mechanics for faster and easier running</li></ul><p></p><p>Chapters</p><ul><li>00:00 Reflections on the Ironman World Championships</li><li>07:34 The Impact of Heat and Humidity on Performance</li><li>13:55 Race Strategy and Mental Approach</li><li>21:31 The Dangers of Heat Illness and Long-Term Impact</li><li>32:21 The Impact of Endurance Racing on Health</li><li>39:03 Healthier Approaches to Endurance Racing</li><li>47:03 The Role of Nutrition in Race Performance</li><li>58:24 Training Approaches for Race Performance</li><li>01:04:03 Race Performance and Nutrition</li><li>01:14:08 Gender Disparities in Triathlon</li><li>01:19:31 Long-Term Athletic Goals</li><li>01:24:56 Challenges of 70.3 World Championship Course</li></ul>no01:22:258Kona Debrief!full<![CDATA[Hormones and Aging]]>The podcast episode delves into the complexities of hormone health, focusing on women's hormones during perimenopause and menopause. The hosts discuss the importance of open conversation about hormone health and share insights into understanding hormone fluctuations, the role of cortisol, and the symptoms of low estrogen. The episode also touches on the significance of hormone testing and the consideration of hormone replacement therapy for managing symptoms. The conversation delves into the experience of hormone replacement therapy, challenges with hormone imbalance, and the impact of hormone replacement on health. It covers a range of topics including medical investigations, misconceptions about HRT, long-term health benefits, societal perceptions of hormones, ethical considerations of HRT, and the stigma surrounding hormone replacement therapy. The conversation delves into the complexities of hormone replacement therapy (HRT) and the impact of lifestyle factors on hormone balance. It explores the variability of HRT experiences and the importance of understanding individual risk factors. The discussion emphasizes the need for a nuanced approach to HRT and the significance of lifestyle factors in hormone management.

Takeaways

  • Hormone health is a complex and important topic for women, especially during perimenopause and menopause.
  • Understanding the balance and fluctuations of estrogen, progesterone, and cortisol is crucial for managing symptoms and overall health. Hormone replacement therapy experience
  • Challenges with hormone imbalance
  • Impact of hormone replacement on health Hormone replacement therapy (HRT) experiences vary
  • Lifestyle factors play a crucial role in hormone balance

Chapters

  • 00:00 Introduction to Hormone Health
  • 16:04 The Role of Cortisol and Hormone Testing
  • 32:53 Symptoms of Low Estrogen and Hormone Replacement
  • 38:08 Understanding Hormone Replacement Therapy
  • 43:25 Medical Investigations and Findings
  • 49:10 Pharmaceutical Sales Experience
  • 54:10 Genetic Factors and Menopause
  • 59:17 Performance and Hormone Use
  • 01:05:05 Health Monitoring and Hormone Use
]]>448e8427-696f-41bb-9ceb-f6c8bea4e7b6Wed, 25 Mar 2026 20:37:08 GMT<p>The podcast episode delves into the complexities of hormone health, focusing on women's hormones during perimenopause and menopause. The hosts discuss the importance of open conversation about hormone health and share insights into understanding hormone fluctuations, the role of cortisol, and the symptoms of low estrogen. The episode also touches on the significance of hormone testing and the consideration of hormone replacement therapy for managing symptoms. The conversation delves into the experience of hormone replacement therapy, challenges with hormone imbalance, and the impact of hormone replacement on health. It covers a range of topics including medical investigations, misconceptions about HRT, long-term health benefits, societal perceptions of hormones, ethical considerations of HRT, and the stigma surrounding hormone replacement therapy. The conversation delves into the complexities of hormone replacement therapy (HRT) and the impact of lifestyle factors on hormone balance. It explores the variability of HRT experiences and the importance of understanding individual risk factors. The discussion emphasizes the need for a nuanced approach to HRT and the significance of lifestyle factors in hormone management.</p><p></p><p>Takeaways</p><ul><li>Hormone health is a complex and important topic for women, especially during perimenopause and menopause.</li><li>Understanding the balance and fluctuations of estrogen, progesterone, and cortisol is crucial for managing symptoms and overall health. Hormone replacement therapy experience</li><li>Challenges with hormone imbalance</li><li>Impact of hormone replacement on health Hormone replacement therapy (HRT) experiences vary</li><li>Lifestyle factors play a crucial role in hormone balance</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction to Hormone Health</li><li>16:04 The Role of Cortisol and Hormone Testing</li><li>32:53 Symptoms of Low Estrogen and Hormone Replacement</li><li>38:08 Understanding Hormone Replacement Therapy</li><li>43:25 Medical Investigations and Findings</li><li>49:10 Pharmaceutical Sales Experience</li><li>54:10 Genetic Factors and Menopause</li><li>59:17 Performance and Hormone Use</li><li>01:05:05 Health Monitoring and Hormone Use</li></ul>no01:34:357Hormones and Agingfull<![CDATA[What AG Athletes Can Learn from Pro World Champs]]>The conversation delves into the thrilling Men's World Championship Race in Nice, highlighting the challenges of watching the race in America and the dynamics of Ironman racing and training groups. It also explores the cultural differences in training and the respect and camaraderie among athletes. The conversation covers cultural differences in team orientation, the resilience and determination of athletes in overcoming adversity, the champion's mindset, the importance of fueling and nutrition in endurance sports, and the role of data and testing in training. It also explores the excitement for future races and events, as well as the preparation and strategy for endurance races. Additionally, it delves into the training and heart rate considerations, the role of resilience and determination in racing, and the importance of fueling and nutrition in endurance sports. Finally, it discusses the aging and performance considerations in endurance sports.

Takeaways

  • Group Training Dynamics
  • Cultural Differences in Training
  • Respect and Camaraderie Resilience in the face of adversity
  • Importance of fueling and nutrition in endurance sports

Chapters

  • 00:00 The Dynamics of Ironman Racing and Training Groups
  • 38:27 Cultural Differences in Team Orientation
  • 44:51 Athletes' Resilience and Determination
  • 51:30 Preparation and Strategy for Endurance Races
  • 01:09:30 The Role of Data and Testing in Training
  • 01:15:10 Excitement for Future Races and Events
]]>9ea23853-0cde-4cef-befa-36157f8dcb31Wed, 25 Mar 2026 20:35:09 GMT<p>The conversation delves into the thrilling Men's World Championship Race in Nice, highlighting the challenges of watching the race in America and the dynamics of Ironman racing and training groups. It also explores the cultural differences in training and the respect and camaraderie among athletes. The conversation covers cultural differences in team orientation, the resilience and determination of athletes in overcoming adversity, the champion's mindset, the importance of fueling and nutrition in endurance sports, and the role of data and testing in training. It also explores the excitement for future races and events, as well as the preparation and strategy for endurance races. Additionally, it delves into the training and heart rate considerations, the role of resilience and determination in racing, and the importance of fueling and nutrition in endurance sports. Finally, it discusses the aging and performance considerations in endurance sports.</p><p></p><p>Takeaways</p><ul><li>Group Training Dynamics</li><li>Cultural Differences in Training</li><li>Respect and Camaraderie Resilience in the face of adversity</li><li>Importance of fueling and nutrition in endurance sports</li></ul><p></p><p>Chapters</p><ul><li>00:00 The Dynamics of Ironman Racing and Training Groups</li><li>38:27 Cultural Differences in Team Orientation</li><li>44:51 Athletes' Resilience and Determination</li><li>51:30 Preparation and Strategy for Endurance Races</li><li>01:09:30 The Role of Data and Testing in Training</li><li>01:15:10 Excitement for Future Races and Events</li></ul>no01:12:536What AG Athletes Can Learn from Pro World Champsfull<![CDATA[Is Your Training Making You Faster?]]>The conversation covers Michelle's experience at the Waikiki Rough Water Swim, the iconic nature of the swim, navigating open water, reflections on performance and competition, training effectiveness and absorption, and redefining training and recovery. The discussion delves into the balance between training fatigue and improvement, as well as the importance of absorbing training effectively. The conversation delves into the importance of rest and recovery after intense training, the impact of age and lifestyle on training absorption, and the critical role of sleep and nutrition in maximizing training benefits. It also highlights the obsession with training more and the habits of successful athletes, emphasizing the significance of awareness, communication, and self-analysis. The conversation delves into the importance of individualized recovery and rest, the role of training adaptation and absorption, and the impact of life stressors on training schedules. It also explores the concept of training optimization, setting realistic expectations, and the experience of training without data tracking. The conclusion includes a call for future topics and discussions.

Takeaways

  • Open water swimming challenges
  • Balancing training fatigue and improvement Rest and recovery are essential for maximizing training benefits
  • Age, lifestyle, sleep, and nutrition play a crucial role in training absorption Individualized recovery is crucial for athletes
  • Training adaptation and absorption are key to successful training
  • Training without data tracking can offer unique insights and benefits

Chapters

  • 00:00 Waikiki Rough Water Swim Experience
  • 05:01 Navigating the Open Water
  • 13:16 Training Effectiveness and Absorption
  • 19:53 Redefining Training and Recovery
  • 26:36 Factors Affecting Training Absorption
  • 47:30 Individualized Recovery and Rest
  • 55:14 Personalized Training Schedules
  • 01:06:09 Exploring Training Without Data Tracking
  • 01:13:37 Conclusion and Future Topics
]]>b68662bd-7211-403a-8b56-19974b7cb0b6Wed, 25 Mar 2026 20:32:02 GMT<p>The conversation covers Michelle's experience at the Waikiki Rough Water Swim, the iconic nature of the swim, navigating open water, reflections on performance and competition, training effectiveness and absorption, and redefining training and recovery. The discussion delves into the balance between training fatigue and improvement, as well as the importance of absorbing training effectively. The conversation delves into the importance of rest and recovery after intense training, the impact of age and lifestyle on training absorption, and the critical role of sleep and nutrition in maximizing training benefits. It also highlights the obsession with training more and the habits of successful athletes, emphasizing the significance of awareness, communication, and self-analysis. The conversation delves into the importance of individualized recovery and rest, the role of training adaptation and absorption, and the impact of life stressors on training schedules. It also explores the concept of training optimization, setting realistic expectations, and the experience of training without data tracking. The conclusion includes a call for future topics and discussions.</p><p></p><p>Takeaways</p><ul><li>Open water swimming challenges</li><li>Balancing training fatigue and improvement Rest and recovery are essential for maximizing training benefits</li><li>Age, lifestyle, sleep, and nutrition play a crucial role in training absorption Individualized recovery is crucial for athletes</li><li>Training adaptation and absorption are key to successful training</li><li>Training without data tracking can offer unique insights and benefits</li></ul><p></p><p>Chapters</p><ul><li>00:00 Waikiki Rough Water Swim Experience</li><li>05:01 Navigating the Open Water</li><li>13:16 Training Effectiveness and Absorption</li><li>19:53 Redefining Training and Recovery</li><li>26:36 Factors Affecting Training Absorption</li><li>47:30 Individualized Recovery and Rest</li><li>55:14 Personalized Training Schedules</li><li>01:06:09 Exploring Training Without Data Tracking</li><li>01:13:37 Conclusion and Future Topics</li></ul>no01:09:005Is Your Training Making You Faster?full<![CDATA[Improve The Way You Move]]>The conversation covers the miraculous experience of improved vision post-surgery, the impact of anxiety on the surgical process, the power of intuition and energy, the intersection of science and coaching in sports, and the importance of movement economy in endurance athletics. The conversation delves into the impact of age on movement patterns, the role of plasticity and ego in movement, the importance of good movement patterns for aging athletes, the impact of sitting and cycling on movement patterns, the role of awareness in improving movement patterns, the impact of muscle tightness on functionality, the role of compensation in movement restrictions, the connection between movement restrictions and chronic overuse injuries, the role of fascia in movement, the impact of fascial health on movement patterns, the connection between fascial health and hydration, the impact of fascial health on running form, the impact of head and neck posture on running form, the connection between everyday posture and running form, the importance of addressing posture in everyday life for improved running form, and the need to address underlying causes of movement patterns in swimming and running. The conversation delves into the understanding of movement patterns, the impact of arm movement on balance and swimming technique, and the root cause of wide scissor kick in swimming. It also explores the importance of posture, breathing, and joint alignment in improving run form and posture. Additionally, it emphasizes the frustration of seeking a simple solution, the role of lifestyle assessment and changes, and the importance of awareness and commitment in movement improvement.

Takeaways

  • Improved vision post-surgery is a life-changing experience
  • Anxiety can impact the surgical process and the role of medical professionals is crucial
  • The power of intuition and energy in communication and connection
  • The intersection of science and coaching in sports reveals the importance of practical experience
  • Understanding movement economy and muscle function is essential for endurance athletes The impact of age on movement patterns and the importance of good movement patterns for aging athletes
  • The role of fascia in movement and the impact of fascial health on movement patterns Understanding the root cause of movement issues is crucial
  • Improving posture and breathing enhances running form
  • Lifestyle assessment and changes are essential for movement improvement

Chapters

  • 00:00 The Miracle of Improved Vision
  • 06:57 The Power of Intuition and Energy
  • 16:26 The Importance of Movement Economy
  • 27:49 Understanding Movement Patterns
  • 36:27 Muscle Function and Movement Restrictions
  • 47:26 Fascial Health and Movement Patterns
  • 55:43 Addressing Movement Patterns in Swimming and Running
]]>6704f874-8dac-493f-ae46-2fc38268a09eWed, 25 Mar 2026 20:30:09 GMT<p>The conversation covers the miraculous experience of improved vision post-surgery, the impact of anxiety on the surgical process, the power of intuition and energy, the intersection of science and coaching in sports, and the importance of movement economy in endurance athletics. The conversation delves into the impact of age on movement patterns, the role of plasticity and ego in movement, the importance of good movement patterns for aging athletes, the impact of sitting and cycling on movement patterns, the role of awareness in improving movement patterns, the impact of muscle tightness on functionality, the role of compensation in movement restrictions, the connection between movement restrictions and chronic overuse injuries, the role of fascia in movement, the impact of fascial health on movement patterns, the connection between fascial health and hydration, the impact of fascial health on running form, the impact of head and neck posture on running form, the connection between everyday posture and running form, the importance of addressing posture in everyday life for improved running form, and the need to address underlying causes of movement patterns in swimming and running. The conversation delves into the understanding of movement patterns, the impact of arm movement on balance and swimming technique, and the root cause of wide scissor kick in swimming. It also explores the importance of posture, breathing, and joint alignment in improving run form and posture. Additionally, it emphasizes the frustration of seeking a simple solution, the role of lifestyle assessment and changes, and the importance of awareness and commitment in movement improvement.</p><p></p><p>Takeaways</p><ul><li>Improved vision post-surgery is a life-changing experience</li><li>Anxiety can impact the surgical process and the role of medical professionals is crucial</li><li>The power of intuition and energy in communication and connection</li><li>The intersection of science and coaching in sports reveals the importance of practical experience</li><li>Understanding movement economy and muscle function is essential for endurance athletes The impact of age on movement patterns and the importance of good movement patterns for aging athletes</li><li>The role of fascia in movement and the impact of fascial health on movement patterns Understanding the root cause of movement issues is crucial</li><li>Improving posture and breathing enhances running form</li><li>Lifestyle assessment and changes are essential for movement improvement</li></ul><p></p><p>Chapters</p><ul><li>00:00 The Miracle of Improved Vision</li><li>06:57 The Power of Intuition and Energy</li><li>16:26 The Importance of Movement Economy</li><li>27:49 Understanding Movement Patterns</li><li>36:27 Muscle Function and Movement Restrictions</li><li>47:26 Fascial Health and Movement Patterns</li><li>55:43 Addressing Movement Patterns in Swimming and Running</li></ul>no01:20:124Improve The Way You Movefull<![CDATA[Post Race Analysis]]>The conversation delves into the post-race reflection process, emphasizing the importance of self-reflection and learning from mistakes. It explores the application of reflection to various aspects of life and highlights the concept of learning by doing, particularly in understanding the impact of fueling on performance and recovery. The conversation delves into the importance of learning from mistakes, addressing deep-seated issues, differentiating between reasons and excuses, taking personal responsibility, the impact of race reflection on self-image, the role of competition in motivation, and the significance of self-awareness in movement. It also highlights future topics of interest, including the exploration of movement and run form.

Takeaways

  • Post-race reflection is a valuable skill for athletes, extending beyond race performance to training and life skills.
  • Self-reflection and improvement can be applied to various aspects of life, allowing individuals to learn from mistakes and do things differently.
  • Understanding the impact of fueling on performance and recovery is crucial, and a scientific approach to fueling can lead to improved performance and reduced fatigue. Learning from mistakes is crucial for personal growth and improvement.
  • Self-awareness and self-reflection play a significant role in athletic performance and personal development.

Chapters

  • 00:00 Post-Race Reflection
  • 13:45 The Importance of Reflection
  • 20:24 Self-Reflection and Improvement
  • 26:30 Learning by Doing
  • 39:03 Expectations and Self-Reflection
  • 55:11 The Role of Self-Reflection in Personal Growth
  • 01:01:57 Learning from Mistakes
  • 01:07:46 Reason vs. Excuse
  • 01:14:14 Race Reflection and Self-Image
  • 01:22:57 Self-Reflection and Movement
  • 01:28:04 Future Topics
]]>ba570929-442b-4a56-b02f-c3fa38d4d5a8Wed, 25 Mar 2026 20:26:30 GMT<p>The conversation delves into the post-race reflection process, emphasizing the importance of self-reflection and learning from mistakes. It explores the application of reflection to various aspects of life and highlights the concept of learning by doing, particularly in understanding the impact of fueling on performance and recovery. The conversation delves into the importance of learning from mistakes, addressing deep-seated issues, differentiating between reasons and excuses, taking personal responsibility, the impact of race reflection on self-image, the role of competition in motivation, and the significance of self-awareness in movement. It also highlights future topics of interest, including the exploration of movement and run form.</p><p></p><p>Takeaways</p><ul><li>Post-race reflection is a valuable skill for athletes, extending beyond race performance to training and life skills.</li><li>Self-reflection and improvement can be applied to various aspects of life, allowing individuals to learn from mistakes and do things differently.</li><li>Understanding the impact of fueling on performance and recovery is crucial, and a scientific approach to fueling can lead to improved performance and reduced fatigue. Learning from mistakes is crucial for personal growth and improvement.</li><li>Self-awareness and self-reflection play a significant role in athletic performance and personal development.</li></ul><p></p><p>Chapters</p><ul><li>00:00 Post-Race Reflection</li><li>13:45 The Importance of Reflection</li><li>20:24 Self-Reflection and Improvement</li><li>26:30 Learning by Doing</li><li>39:03 Expectations and Self-Reflection</li><li>55:11 The Role of Self-Reflection in Personal Growth</li><li>01:01:57 Learning from Mistakes</li><li>01:07:46 Reason vs. Excuse</li><li>01:14:14 Race Reflection and Self-Image</li><li>01:22:57 Self-Reflection and Movement</li><li>01:28:04 Future Topics</li></ul>no01:23:223Post Race Analysisfull<![CDATA[Overcoming Setbacks]]>The conversation covers the challenges faced in swim training and racing, as well as the importance of personal responsibility in managing one's health within the healthcare system. It delves into the impact of vision impairment on swim performance and the experience of navigating the healthcare system for eye-related issues. The conversation covers the development and worsening of cataracts at age 50, the importance of wearing sunglasses at a young age to prevent UV damage to the eyes, and the impact of heat on training and adaptation for racing. The conversation delves into the benefits and limitations of heat adaptation training, the impact of training in heat versus cooler conditions, the physiological effects of heat on training and performance, strategies for managing heat during training, and the importance of mindset and realistic expectations when training in heat. The conversation delves into the topics of heat adaptation training and management, covering heat acclimation, training in hot conditions, heat adaptation protocols, sauna work, and managing hydration and electrolytes in hot conditions. It also explores the importance of hydration and electrolytes, adaptation to hot conditions, and strategies for managing hydration and electrolytes during training.

Takeaways

  • Swim training and racing challenges
  • Healthcare system and personal responsibility Cataracts can develop at age 50 and worsen over time.
  • Wearing sunglasses at a young age can help prevent UV damage to the eyes. Heat adaptation training can make it easier to transition to altitude
  • Training in heat does not necessarily translate to better performance in cooler temperatures Heat adaptation training
  • Hydration and electrolyte management

Chapters

  • 00:00 Swim Training and Racing Challenges
  • 05:59 Healthcare System and Personal Responsibility
  • 22:03 Cataracts and UV Damage
  • 45:12 Heat Adaptation Training
  • 50:22 Managing Heat in Training
  • 01:11:27 Heat Adaptation Training and Management
  • 01:36:43 Hydration and Electrolyte Management
]]>5d62e6a8-46a8-41a5-9697-461702a20cb4Wed, 25 Mar 2026 20:24:34 GMT<p>The conversation covers the challenges faced in swim training and racing, as well as the importance of personal responsibility in managing one's health within the healthcare system. It delves into the impact of vision impairment on swim performance and the experience of navigating the healthcare system for eye-related issues. The conversation covers the development and worsening of cataracts at age 50, the importance of wearing sunglasses at a young age to prevent UV damage to the eyes, and the impact of heat on training and adaptation for racing. The conversation delves into the benefits and limitations of heat adaptation training, the impact of training in heat versus cooler conditions, the physiological effects of heat on training and performance, strategies for managing heat during training, and the importance of mindset and realistic expectations when training in heat. The conversation delves into the topics of heat adaptation training and management, covering heat acclimation, training in hot conditions, heat adaptation protocols, sauna work, and managing hydration and electrolytes in hot conditions. It also explores the importance of hydration and electrolytes, adaptation to hot conditions, and strategies for managing hydration and electrolytes during training.</p><p></p><p>Takeaways</p><ul><li>Swim training and racing challenges</li><li>Healthcare system and personal responsibility Cataracts can develop at age 50 and worsen over time.</li><li>Wearing sunglasses at a young age can help prevent UV damage to the eyes. Heat adaptation training can make it easier to transition to altitude</li><li>Training in heat does not necessarily translate to better performance in cooler temperatures Heat adaptation training</li><li>Hydration and electrolyte management</li></ul><p></p><p>Chapters</p><ul><li>00:00 Swim Training and Racing Challenges</li><li>05:59 Healthcare System and Personal Responsibility</li><li>22:03 Cataracts and UV Damage</li><li>45:12 Heat Adaptation Training</li><li>50:22 Managing Heat in Training</li><li>01:11:27 Heat Adaptation Training and Management</li><li>01:36:43 Hydration and Electrolyte Management</li></ul>no01:32:342Overcoming Setbacksfull<![CDATA[When To Rest?]]>The conversation delves into the nuanced decision-making process of rest and training, considering individual athlete characteristics and lifestyle factors. It emphasizes the importance of understanding an athlete's mindset, motivation, and overall well-being when determining the need for rest or training. Lifestyle modifications, such as sleep, nutrition, and work stress, are highlighted as crucial factors in optimizing training outcomes. The conversation covers the themes of 'Relationship with Food and Nutrition', 'Stress Response and Personal Stress Management', and 'Training Through Injury and Self-Assessment'. Mikki discusses her experience with tracking food, negative relationship with food, metabolic rate, impact of under-fueling on workouts, performance in morning vs. evening workouts, enjoyment and consistency in training, stress response, emotional boundaries, and training through injury and self-assessment. The conversation delves into the importance of recognizing and managing injuries, particularly stress fractures, in athletes. It also explores the impact of stress fractures on athletes' performance and well-being. Additionally, the discussion covers the management of fatigue and motivation in training, highlighting the significance of self-awareness and adaptability in an athlete's approach to training.

Takeaways

  • Assessing the need for rest based on individual athlete characteristics
  • Consideration of lifestyle factors in training decisions Relationship with food
  • Stress response
  • Training through injury Injuries and stress fractures
  • Managing fatigue and motivation

Chapters

  • 00:00 The Nuances of Rest and Training Decisions
  • 51:28 Training Through Injury and Self-Assessment
  • 01:03:32 Recognizing and Managing Injuries and Stress Fractures
]]>3fa91bdb-937d-4552-ab8d-7d9a6aad76d0Wed, 25 Mar 2026 20:21:11 GMT<p>The conversation delves into the nuanced decision-making process of rest and training, considering individual athlete characteristics and lifestyle factors. It emphasizes the importance of understanding an athlete's mindset, motivation, and overall well-being when determining the need for rest or training. Lifestyle modifications, such as sleep, nutrition, and work stress, are highlighted as crucial factors in optimizing training outcomes. The conversation covers the themes of 'Relationship with Food and Nutrition', 'Stress Response and Personal Stress Management', and 'Training Through Injury and Self-Assessment'. Mikki discusses her experience with tracking food, negative relationship with food, metabolic rate, impact of under-fueling on workouts, performance in morning vs. evening workouts, enjoyment and consistency in training, stress response, emotional boundaries, and training through injury and self-assessment. The conversation delves into the importance of recognizing and managing injuries, particularly stress fractures, in athletes. It also explores the impact of stress fractures on athletes' performance and well-being. Additionally, the discussion covers the management of fatigue and motivation in training, highlighting the significance of self-awareness and adaptability in an athlete's approach to training.</p><p></p><p>Takeaways</p><ul><li>Assessing the need for rest based on individual athlete characteristics</li><li>Consideration of lifestyle factors in training decisions Relationship with food</li><li>Stress response</li><li>Training through injury Injuries and stress fractures</li><li>Managing fatigue and motivation</li></ul><p></p><p>Chapters</p><ul><li>00:00 The Nuances of Rest and Training Decisions</li><li>51:28 Training Through Injury and Self-Assessment</li><li>01:03:32 Recognizing and Managing Injuries and Stress Fractures</li></ul>no01:21:581When To Rest?full