245. Why No Record is Safe, Strength Training Science, Plus Q+A on Electrolytes, Realism v. Optimism, Mental Toughness, and More!

Some Work, All Play

#David Roche and Megan Roche #David Roche #Megan Roche #Running #Sports #Endurance Sports

57:50

Alex (@alex_kamenca) and Carley (@carleymitus) are both members of our Action Academy Community that purchased TWO small businesses last thursday! Want To Quit Your Job In The Next 6-18 Months Through Buying Commercial Real Estate & Small Businesses? 👔🏝️ Schedule A Free 15 Minute Coaching Call With Our Team Here To Get "Unstuck" Check Out Our Bestselling Book : From Passive To Passionate : How To Quit Your Job - Grow Your Wealth - And Turn Your Passions Into Profits Want A Free $100k+ Side Hustle Guide ? Follow Me As I Travel & Build: IG @brianluebben ActionAcademy.com…

about a year ago 1:39:45

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Next up was a new study on strength training for cyclists! We talked about our evolving feelings on strength training, why we encourage athletes to do squats, and why we think single-leg split squats were created by an evil force who hates our glutes.

Then it was a lot of fun topics mixed with a "No Secrets" Q+A! Topics: Riley Brady and Tara Dower reset what's possible at the Black Canyon 100k, the tough decision calculus of how hard to go out at ultras in the modern era, inspiring stories from Black Canyon, Salomon hires one of the top metabolic and performance researchers, the influence of sodium bicarbonate in recent performances, optimism v. realism, adding small amounts of training consistently, dealing with low motivation, building mental toughness, electrolyte consumption, weighted vets, and lots more!

Quote to remember: "The invention of the ship was also the invention of the shipwreck."

Oops we did it again,

-David and Megan

Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap

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

For weekly bonus podcasts, articles, and videos (plus hat purchases): patreon.com/swap

Check out the SWAP video series: https://youtu.be/FSH68lvEez4?si=musi3fqIxYl2rkbL

261 episodes

Some Work, All Play

245. Why No Record is Safe, Strength Training Science, Plus Q+A on Electrolytes, Realism v. Optimism, Mental Toughness, and More!

Some Work, All Play

192 subscribers

published about a year ago

MP3•Episode home

Quote to remember: "The invention of the ship was also the invention of the shipwreck."

Oops we did it again,

-David and Megan

Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap

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

For weekly bonus podcasts, articles, and videos (plus hat purchases): patreon.com/swap

Check out the SWAP video series: https://youtu.be/FSH68lvEez4?si=musi3fqIxYl2rkbL

261 episodes

#David Roche and Megan Roche #David Roche #Megan Roche #Running #Sports #Endurance Sports

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257. "No Secrets" Q+A on Extreme Carb Totals (200 g/hr!), Minimum Dose Heat Training, Sodium Intake, Speed for Ultras, and Hydration Sensors! 1:44:53

1 day ago1:44:53

1:44:53

Our favorite episodes are these Q+As where we answer listener questions on all of the hottest topics! It's called a "No Secrets" Q+A because we try to take you behind the curtain, speculating about ideas that might not be talked about in public very often. Let's get spicy! The main topic was Cam Wurf's reported 200 grams of carbs per hour at Ironman Texas to set a bike split record. These extreme carb totals are starting to become more prevalent in triathlon. Do we think they're here to stay? Surprisingly, we have doubts. Forgive us, carb daddy, for we have sinned. And there were so many great topics! Other topics: heat suit long runs, race week thoughts, our new favorite recovery product, our initial thoughts on the Nix hydration biosensor, high carb and GI concerns, minimum dose heat training, AI titles, sodium intake during training and racing, kids and hydration, track and speed training for ultras, 2nd opinions in medical settings, working through low motivation and mental health struggles, structuring training camps, and more. May your quails be peaceful and your critics get a minor case of plantar fasciitis. We love you all! HUZZAH! -David and Megan Click "Claim Reward" for free credit at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos: patreon.com/swap…

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256. High Carb Domination, Steep Races and Vert, Heat Suit Guidelines, Increasing Stride Power, and Kilian’s Western States Prep! 1:33:47

8 days ago1:33:47

1:33:47

We put on our space cowboy outfits for this great episode! The main topic centered on the almost-ubiquitous use of higher carb intakes in recent races, from the Canyons 100k to the Boston Marathon to the cycling classics. What once seemed optional is now mandatory. Where do the next breakthroughs come from? We outline some ideas to try to catch the waves before they become obvious. There was also some fascinating science on warm-weather and metabolic processes, showing reduced carb oxidation rates in heat. That could have big implications for how fueling and GI training changes with harder efforts. And this one was full of the best topics! Other topics: Megan’s heat suit debut, our current thinking on heat suit guidelines, David’s 50k race, what he is learning approaching Western States, fluid intake, a study on intense PM exercise and sleep, the wild Canyons 100k, Kilian’s fascinating training approach for Western States, a follow-up on the shoes dominating the road scene, the Breaking 4 Project, and putting power in your stride, plus a Q+A on steep vert, Jess McClain’s Boston Marathon training, and fueling from gas stations! You are all heat champions to us. May you be blessed with the stickiest treadmills. We love you all! Huzzah! -Megan and David Click "Claim Reward" for free credit at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos: patreon.com/swap…

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255. The Shocking Shoe Study That Changes Everything, Boston Marathon Reactions, Creatine for Endurance, and Resting Heart Rate! 1:43:46

15 days ago1:43:46

1:43:46

Our minds were blown by the Boston Marathon right before recording this great episode! The main topic was a new study on the Puma R3 super-shoe, conducted by a top researcher. It showed a shocking 3% improvement in running economy relative to the previous generation of super-shoes, with a universally positive response among study participants. We discuss the evolution of the tech, how it was made with the help of optimization algorithms, and what might come next. Running may never be the same, and we don't think people have realized it yet. We also had some instant reactions to the Boston Marathon! That included Jess McClain running a 2:22 for top American while working a busy job and training with lower volume. We break down some of her training! And this one was full of amazing topics! Other topics: Boston Marathon thoughts, how carbs are changing the dynamics of road marathons, nose strips, the awesome Coffee Club podcast, an incredible article in Outside Mag by Devin Kelly, Strava's acquisition of AI coaching app Runna, a hilarious post-exercise cooling study, a quick-hitter news rundown, fatigue resistance efforts, how time on feet in your job may change training, resting heart rate variation among people, downhill form, and creatine for endurance athletes. This one was so fun! Thank you so much for being here. Let's go girls, -Megan and David Click "Claim Reward" for free credit at The Feed here: thefeed.com/swap Get a "Women Can" tank: https://womencanshop.myshopify.com/ Read Devin Kelly's Outside Mag article: https://www.outsideonline.com/outdoor-gear/run/david-roche/ Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos: patreon.com/swap…

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254. How Heat Training is Changing the Game, Protein Needs for Endurance, VO2 Max Numbers, Workout Success v. "Failure," and What Comes After Disaster! 1:40:10

22 days ago1:40:10

1:40:10

We put sensors in all the right places before this HOT episode! The main discussion was on the emerging science of heat training, centered around a 2025 study that showed 3 x weekly sessions could sustain hematological adaptations from an altitude camp. Heat training is no longer just about being ready for hot weather. It's about helping our blood be full of oxygen, powering performance in all conditions. We try to take a "no secrets" approach to bring you onto the front lines of The Heat Revolution. And this one was full of amazing topics! Other topics: Megan's review of a harness that helps with running form, David's review of the Core 2 heat sensor, heat training guidelines that the sensor illuminated, a follow-up on mitochondria protein, protein needs for different workouts, protein powders we like, heat suit training and what it tells us about physiology, whether it's beneficial to know VO2 max numbers, what hardship teaches us, how we try to hold onto those lessons, the best distance to race in a partner v. partner showdown, bathroom breaks in races, and lots more! Thank you so much for being here! HUZZAH! May your thermometers be warm and lubricated, -David and Megan Click "Claim Reward" for free credit at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos: patreon.com/swap…

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253. New Science on Protein Needs, Unbreakable 2, VO2 Max Estimates, Carb Loads, Torpedo Bats, and Cross Training Intensity! 1:38:45

29 days ago1:38:45

1:38:45

We put on our finest white spandex for this amazing episode! The main topic was a new review study on protein needs for endurance athletes. The authors used a cool method of isotope labeling to argue that endurance athletes need more protein than traditional recommendations. The nutrition revolution is not just about carbs! And this one was full of great topics! Other topics: the announcement of an Unbreakable 2 documentary heading into Western States, Kilian Jornet's sustained dominance since the first Unbreakable was filmed, the 1-year anniversary of the bike crash, Tailwind High-Carb, our questions about protein recommendations, increased power and weight in professional cycling, torpedo bats dominating the conversation in baseball, mile times of the Houston basketball team, VO2 max estimates from your watch across different sports, nutrition on race week, the "yips" in running, balancing intensity with cross training, maintaining confidence when changing jobs, overdressed walking for heat training, and balancing training with studying for the bar exam. Thank you so much for being here in the year since the accident. Showing up each week has been a backbone of our lives, and we appreciate you so much. Florence and the Machine can play us out: "Is this how it is? Is this how it's always been? To exist in the face of suffering and death And somehow, still keep singing." We love you all! Huzzah! -David and Megan Click "Claim Reward" for free credit at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos: patreon.com/swap…

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252. How Running May Impact The Brain, Plus Q+A on Body Image, Heat Suits, Sweat Testing, and Nose Breathing! 1:28:32

5 weeks ago1:28:32

1:28:32

We pondered the genetics of smelling ants before this great episode! The main topic was a new study that found the brain may use myelin lipids for fuel during low glucose conditions like marathons. This could have massive implications for how we think about fueling and fatigue resistance, including for cognitive function. Our big theory: fueling is just as much about nourishing and protecting the brain as it is the legs. And this one was full of amazing topics! Other topics: the resurrection of the green shorts, “tension” training via uphill biking and running, heat suit training, genetic data, why post-exercise ketones may be most beneficial after longer efforts, the wild connections between heat response and evolution, body image and clothing choices, heart rate after layoffs, racing athletes we coach, dealing with break-ups, the art of sweat testing, and our frustration with nose-breathing recommendations. May your shorts be green and long, -Megan and David Click "Claim Reward" for free credit at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos: patreon.com/swap…

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251. Big Alta 50k and The Story Athletes Rarely Tell, Plus Q+A on Kilian to Western States, Bike v. Treadmill, and Sauna v. Hot Tub! 1:43:11

6 weeks ago1:43:11

1:43:11

We took off our armor for this incredible episode! The main discussion might have been one of our most important (and fun) ever: the Big Alta 50k DNF, failure, and what it truly means to go for it. David raced Big Alta because it was somewhere that he couldn't hide. We needed to gather data about what happened at the very edge of human capabilities. And when you F around...sometimes you find out. We hope that you feel a connection to your big scary dreams. Thank you for giving us the courage to dream bigger! And this one was full of great topics! Other topics: racing lessons from Big Alta, why ankles are annoying, guys v. dudes, running your own race, Jim Walmsley dominates at Chianti, Kilian is going to Western States, sauna v. hot tub, going from 0 to 1 to 2 kids, running groups, bike v. treadmill, core work, life "balance" for people with big goals, long-term training builds, and lots more. This episode gives you a raw window into the true story that athletes rarely tell. We all fail. Life really unfolds in what happens next. We love you all! HUZZAH! -David and Megan Click "Claim Reward" for free credit at The Feed here: thefeed.com/swap Use code "SWAP" for a free gift with a Kickr Run Treadmill: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos: patreon.com/swap Check out the SWAP video series: https://youtu.be/9JoQJIq5fpw?si=xc7hCZJ65vNxUwrD…

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250. The Mystery of Fatigue Resistance, Race Week Feelings, Episode 250 Reflections, Outside Mag Revolt, and Fun Sponsorship News! 1:24:44

7 weeks ago1:24:44

1:24:44

We celebrated the 250th recording for this great episode! The main topic was a new study on fatigue resistance. How do you actually improve performance after multiple hours of work? It’s the greatest mystery of endurance, and whoever solves it will have a big advantage. We think that we have some answers for training, fueling, and the nervous system. And this episode was jam-packed with tons of amazing topics and questions! Other topics: race week reflections before the Big Alta 50k, confidence, showing up authentically for a serious episode 250 discussion, positivity and love in a complex world, fatigue resistance training, OnlyFans sponsors Sabrina Stanley, Nike sponsors Riley Brady, Outside Mag’s revolt, and more. This one got deep and personal, like we also get with our treadmill. Thank you so much for your support over 250 episodes. Let’s do another 250! We love you all. HUZZAH! -David and Megan Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap Use code "SWAP" for a free gift with a Kickr Run Treadmill: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos: patreon.com/swap Check out the SWAP video series: https://youtu.be/9JoQJIq5fpw?si=xc7hCZJ65vNxUwrD…

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249. Heavy Lifting and Fatigue Resistance, Carbs After Exercise, Cramp Prevention, Cadence, and Health in Training! 1:42:50

8 weeks ago1:42:50

1:42:50

We lifted some styrofoam plates painted like metal before this great episode! The main topic was a new study showing improved fatigue resistance for athletes doing heavy lifting twice per week. Yes... we regret to inform you that we think you should probably have a squat rack nearby. Prepare your butts. We also answered a question on carb intake after exercise, framed around a pro triathlete recently announcing that they had high hemoglobin A1C. We talk about some of the complications of that particular story, and also how high-carb fueling during training may change fueling approaches overall. This episode is not sponsored by Country Time Lemonade, but the Country Time people need to call our people. And there were so many other great topics! Other topics: our first date run in 6 months, Jim Walmsley's dominant 50k, an offer code for the Wahoo Run Treadmill, grunting during training, timing nutrition intake, creating supportive environments, why health is the missing link in many training approaches, fitness and speed offsets, watch data, cadence, and the main thing to look for if you suffer from cramps. This episode is a Public Service Announcement for medicated creams. Medicated Creams: be careful about what you put in your mouth. We love you all! HUZZAH! -David and Megan Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap Use code "SWAP" for a free gift with a Kickr Run Treadmill: https://www.wahoofitness.com/devices/running/treadmills/kickr-run-buy Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos (plus hat purchases): patreon.com/swap Check out the SWAP video series: https://youtu.be/G_o4ZR1vwXQ?si=VRdyfQtzh-K4LpMV…

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248. Zone 2 and Why It Matters, Heat Training Questions, Pre-Workout Carbs, and Trail Supershoe Follow-Up! 1:34:46

9 weeks ago1:34:46

1:34:46

We brought some very sore legs into this great episode! The main topic was a new study on "Zone 2 Training," which gathered a panel of experts to review what Zone 2 means and why it matters. Our theory is that Zone 2 training is interacting with high-carb fueling to drive some of the performance revolution! We also talked about a new study on heat training. It shows that heat-induced adaptations and fitness improvements seem to mimic one another, but may come from different sources. Thus, stacking them could lead to outsized benefits! And get a big plate because there was a buffet of great topics! Other topics: leg soreness from downhill running, a follow-up study on trail supershoes, whether athletes without supershoes will be at a disadvantage on trails, weird heart rate zones, weird blood lactate curves, how athletes can vary from population averages, how we try to embrace pressure, pre-workout carbs, going for it at Western States, uphill treadmill workouts, feel v. metrics in harder workouts, joy in dark forests, and peeing in races. The hottest soundtrack in the club is going to be made up of the whale songs on this episode. Drop it like it's waaoaoooooooooooaoaoo. We love you all! HUZZAH! -David and Megan Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos (plus hat purchases): patreon.com/swap Check out the SWAP video series: https://youtu.be/G_o4ZR1vwXQ?si=VRdyfQtzh-K4LpMV…

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247. High-Carb and Health, Trail Supershoe Study, Racing Frequency, Pros and Cons of Stretching, and Building Toughness! 1:40:18

10 weeks ago1:40:18

1:40:18

We put on some supershoes for an extra boost for this great episode! A main topic was a question we get a lot: whether high-carb fueling during training is healthy in a broader sense. We not only think it's healthy, we think that the question is best asked another way: how much healthier is fueling your training than the alternative of underfueling? It's true that you probably don't want to be slurping a gel at 3 PM for a snack. But around training, try to fuel the work you're doing. The big science topic was a new study on trail shoes with carbon plates, which theorizes that they won't be helpful for trail runners. We use the study to talk about the risks of broad conclusions from narrow protocols. It's possible that carbon-plated shoes won't take over trail running in the next decade. But we would bet that they do. And this one was full of fun topics! Other topics: the pursuit of greatness, a Western States 100 training update, sharing vulnerability, the shoe disqualification at the US 100 Mile Championships, individual variation in training, frequency of racing, filming training videos, Zone 2 guidelines, the debate around stretching, building mental toughness, and setting boundaries. Like Timothée Chalamet, we're really in pursuit of greatness. Actually, scratch that. We are really in pursuit of not getting sued by energy bar companies. That will make sense soon. We love you all! HUZZAH! Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos (plus hat purchases): patreon.com/swap Check out the SWAP video series: https://youtu.be/C0w-orswOjE?si=YwIjAssJP2q4dLuj…

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246. “No Secrets” Q+A on World Records, Kilian’s Fasted Workout, Health v. Performance, Wild Probiotics Studies, Applying Heart Rate Zones, Zone 2, and More! 1:35:16

11 weeks ago1:35:16

1:35:16

We bought stock in baking soda before this record-breaking episode! It was a "No Secrets" Q+A, where we lay it all on the line. This one was so fun! The first big question was on the deluge of world records set in the last week. Our theory is that compound gains are being harnessed from nutrition, supplements, and shoes that are changing how athletes can train and adapt across all endurance sports. We break down the shifts in training theory, and predict what comes next. Next was a question about Kilian Jornet’s fasted workout and the theory behind it (and why we don’t recommend it). One fascinating wrinkle is how he took high-dose probiotics before the session. We use that as an excuse to dive into the wild world of probiotics science, where research breakthroughs are happening all the time. Other Q+A topics: health v. performance, roads v. trails, encouraging a partner to fuel more, heart rate zones, visualization, zone 2 training, and more! We love you all! Huzzah! -Megan and David Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos (plus hat purchases): patreon.com/swap Check out the SWAP video series: https://youtu.be/C0w-orswOjE?si=YwIjAssJP2q4dLuj…

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245. Why No Record is Safe, Strength Training Science, Plus Q+A on Electrolytes, Realism v. Optimism, Mental Toughness, and More! 1:39:45

12 weeks ago1:39:45

1:39:45

Our minds were blown this weekend as more records were annihilated on the trails (at the Black Canyon 100k) and the track (at the Millrose Games)! We talk about The Performance Revolution: what's causing it, what we all can learn, and what comes next. The future is here. And the future is wildly fast! Next up was a new study on strength training for cyclists! We talked about our evolving feelings on strength training, why we encourage athletes to do squats, and why we think single-leg split squats were created by an evil force who hates our glutes. Then it was a lot of fun topics mixed with a "No Secrets" Q+A! Topics: Riley Brady and Tara Dower reset what's possible at the Black Canyon 100k, the tough decision calculus of how hard to go out at ultras in the modern era, inspiring stories from Black Canyon, Salomon hires one of the top metabolic and performance researchers, the influence of sodium bicarbonate in recent performances, optimism v. realism, adding small amounts of training consistently, dealing with low motivation, building mental toughness, electrolyte consumption, weighted vets, and lots more! Quote to remember: "The invention of the ship was also the invention of the shipwreck." Oops we did it again, -David and Megan Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos (plus hat purchases): patreon.com/swap Check out the SWAP video series: https://youtu.be/FSH68lvEez4?si=musi3fqIxYl2rkbL…

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244. Why Pressure is Good, The Strange Science of Downhills, Plus Q+A on Ketones, Strides, Weekly Mileage, Anxiety, Going All-In, and More! 1:37:39

13 weeks ago1:37:39

1:37:39

We embraced the pressure for 2025 before recording this great episode! A concept we disagree with is that "pressure will break down the mind," referring to saying big, scary goals out loud. Our main idea: pressure is a joyful part of sports. We talk about our long journey to get to this point, and why you should want the ball with time running out, your team down by 2, everyone counting on you. Pressure is fun! The big science topic was one of the strangest parts of human physiology: the repeated bout effect. Just a single, short exposure to steep downhill running causes massive changes in muscle properties and biomechanics on subsequent sessions, even when those sessions are weeks apart. What's happening? We break down the murky science to bring some clarity for what it means for training. Then it was a "No Secrets" Q+A! Topics: high-carb fueling for mental performance, anxiety in athletes, talent and "long patience," weekly mileage, our evolving thoughts on ketones, workout structure, going all-in, terrain and form for strides, cereal choices, heat training and family planning, and a whole bunch of off-the-cuff hot takes. The quote to remember: "talent is long patience." The quote to forget: "those strings are coming out of WHERE?" It'll make sense soon. Pulling strings forever, -Megan and David Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") For weekly bonus podcasts, articles, and videos (plus hat purchases): patreon.com/swap…

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243. “No Secrets” Q+A on VO2 Max, Very Hard Workouts, Fueling Easy Days, Iron Levels, Confidence, Genetics, and More! 1:37:03

14 weeks ago1:37:03