Some Work, All Play
av David Roche and Megan Roche
Nyeste episode
336. Marathon Fueling and Training, The Best Training Shoe of All…
336. Marathon Fueling and Training, The Best Training Shoe of All…
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Five to ten topics, sometimes about running, with lots of love and enthusiasm and science. We dig deep into training, races, studies, pop culture, and much more! With Megan Roche, M.D. and David Roche!
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- 336. Marathon Fueling and Training, The Best Training Shoe of All Time, and New Heat Science! · 1 t 7 minWe compressed our vocal cord zones before this great episode! The main topic was a discussion on new data on marathon fueling and training, focusing on NYC Marathon winner…
- 335. Jess McClain Sprints to HISTORY at the NYC Marathon! Reactions and Training Theory from A Wild Weekend · 1 t 33 minJESS MCCLAIN 2ND AT THE NYC MARATHON! In an iconic sprint finish! On one level, we are not surprised. But on another level, WTF?! Jess is one of our life heroes, and we break…
- 334. Running Form and Fatigue Resistance, Bombshell Doping News, Lactate Gel Experimenting, and How Sweat Rate Changes Over Time! · 1 t 27 minWe got in trouble at the gym before this great episode! The main topic was a new study tying deteriorating fatigue resistance to increased duty factor (ground contact time)…
- 333. Ways That We’ve Been Wrong, The Weirdness of Eccentric Muscle Contraction Adaptation, and The Reproducibility Crisis! · 1 t 26 minWe had to clear our search history after this great episode! The main topic was a list of the ways we’ve been wrong in coaching. Examples: fasted training, treadmills, heart rate…
- 332. The Ultimate Carb Study, Chicago Marathon Hot Takes, The Shoe of Destiny, and Elliptical Training! · 1 t 29 minThe carbs were flowing for this great episode! The main topic was a new study on carb intake that answered so many open questions about fueling. And in the process, it…
- 331. The Training Episode! 10 Lessons from Pro Road Runners, Vinny Mauri’s Unreal Approach, US 10k Champs, and Zone Compression in Cycling · 1 t 28 minOn this episode, we got extremely excited by some of the coolest training theory. So we just ran with it! The big discussion was on the 10 lessons we have learned from coaching…
- 330. Carbs Before Short Efforts, Why Bicarb May Cause Long-Term Adaptations, The Brain-Body Connection, and Strength Work Before Races! · 1 t 21 minWe had some deep thoughts on cheese before this great episode! The main topic was a new study on sodium bicarbonate, showing performance benefits in a long, intense protocol. We…
- 329. Why You May Not Need Much Intensity, Running Economy v. Power, The Biggest Prize Purse in Trail Running, and Training and Longevity! · 1 t 29 minWe grunted our way through the day before this great episode! The main training topic was a new study on the dose-response curve for intensity, finding that only 11 minutes led…
- 328. Mysteries of Fatigue Resistance, New Science on the Lactate Shuttle, Carbs and Bone Health, and Fatigue Miles · 1 t 26 minWe had regrettable hot takes on cleaning exercise equipment before this great episode! The main training topic was on a new study highlighting the important of the lactate…
- 327. How to Improve Fatigue Resistance, Weekly Mileage, Aerobic v. Anaerobic Systems, and Cycling Doses of Creatine · 1 t 39 minWe had deep thoughts on thirst traps before this great episode! There were three main training topics that all fit together. First, we connected fatigue resistance to fueling and…
- 326. HISTORY at UTMB with The Best Performance Ever (?!), Our Favorite Gel, The Future of Backyard Ultras, Heat Training in Cool Temps, and Nomio at Night! · 1 t 32 minWe got an extra dose of confidence before this great episode! The main topic was the history made at UTMB, with Ben Dhiman arguably running the best ultra race of all time. We…
- 325. The Spicy Episode! Our Fears About AI Science, The $500 Trail Shoe, Age Group Doping, Zone Compression Theory, and Hog Watch · 1 t 28 minWe weren’t intending to have so many controversial stories this week, but here we are with some spicy topics on our hands. The main discussion was new research on Ethiopian…
- 324. Why Longer Intervals May Be Worse (Sometimes), Carb Totals in Cycling, US Champ Doping, and Squats for Endurance Athletes · 1 t 27 minWe worked on our crawling economy before this great episode! The main training topic was a study on the “VO2 slow” component that may show why longer, harder intervals can…
- 323. The Theory of Zone Compression, Surgery (Oh No), What Comes Next, and The New Big Supplement! · 1 t 21 minWe brought some big foot energy to this great episode! The main training topic was a discussion of “zone compression,” where harder efforts get sustainable for longer durations…
- 322. Why Exercise Physiology Wisdom Can Be Wrong, Doping in Ultrarunning, Bicarb in Long Races, and AI Controversy! · 1 t 27 minWe excavated sand from sensitive places before this great episode! A main topic was a new study on cold water immersion, with surprising results that contrasted with the…
- 321. Why Hydration Unlocks Endurance, A Creatine Experiment, Tour de France Takeaways, and Athletic Identity Crisis! · 1 t 36 minWe got intellectually swole on creatine and astrology before this great episode! The main science topic was a study connecting carb oxidation to hydration status. We explain how…
- 320. Why POWER Makes Champions, The Key Downhill Cue, Overnight Drug Testing at Tour de France, What We’re Trying Now, and Adult Potty Training! · 1 t 41 minWe learned way too much about toe weightlifting before this great episode! The main topic was a discussion of a difficult, nuanced topic: how to think about power development…
- 319. New Fueling Lessons from The Tour de France, Uphill Treadmill Threshold Theory, Prototype Shoe Ranting, The Hardrock 100, and Coaching Questions! · 1 t 38 minWe spread our toes wider than nature intended before this great episode! A main topic was on the fueling evolution in the Tour de France, and how that has predicted everything…
- 318. Our Surprising Take on Carb Loading, Why Even 10 Minutes Counts, Exogenous Lactate Supplementation, and Cross Training Science! · 1 t 35 minWe campaigned for the Nobel Prize in bodily functions before this great episode! A main topic was a new review study on cross training that found no difference between cross…
- 317. HISTORY at Western States 100! A Full Breakdown. Plus High Carb Study and Questions! · 1 t 38 minThe 2026 Western States 100 was astonishingly fast and uplifting! It was also astonishingly dramatic. This episode breaks it all down when it’s fresh in our minds. We talked the…
- 316. Why Western States 100 Records Are Getting Smashed, Z1 v. Z2 Training, AI Coaching News, and Competitiveness v. Ego! · 1 t 41 minIt’s the best time of the year, and we brought that energy into this great episode! We started by bringing out our big predictions and hot takes for the Western States 100. The…
- 315. How Lower Carb Arguments Miss The Mark, Answering Bicarb Questions, Overload Weeks, and Heat Training! · 1 t 26 minWe developed the ultimate AM wake-up hack (which we tell you about in the intro) before this great episode! A main science topic was a new paper on how the temperature in an…
- 314. Carbs and Bone Health, A Reproducibility Crisis in Training Science, Wild Data on Post-Exercise Ketones, and Trail Supershoe Data! · 1 t 34 minWe removed all the cutlery from our house before this great episode! The main science discussion was on a new study looking at reproducibility of adaptations in individual…
- 313. Marathons v. Ultras, Fatigue Resistance Debates, Gene Editing Breakthrough, and Posture Impact on Blood Volume! · 1 t 33 minWe put some cinder blocks under the head of our bed (for science!) before this great episode. A weird study just came out finding that head-up sleeping may increase red blood…
- 312. How Blood Volume Impacts Performance and Adapts Fast, The Scary Potential of Lactate Supplementation, The True GOAT, and The Circle Pit! · 1 t 23 minWe basked in some amazing news before this great episode! The main topic was a breakdown of one of the most important elements of performance and health: blood volume. Studies…
- 311. The Science Episode! How To Stop Cramps, Fat Oxidation Changes, Missing Link Heat Training, The Difficulty of Physiology Data, and More · 1 t 41 minWe talked about some of the strangest and coolest research topics in endurance sports for this episode! Basically, the science discussions went long, so we just ran with it. The…
- 310. The Fatigue Resistance Episode! Rachel Entrekin Makes History at Cocodona, Women v. Men Durability, Fueling and the Central Nervous System, Brain Changes, and More · 1 t 34 minWe had some HYPOTHESES for this amazing episode! The main topics all revolved around fatigue resistance (often called “durability” in the literature), which we think is the most…
- 309. The Marathon that Changed Running, Ultra GOAT to Western States, Misconceptions about Training Volume, A Supershoe Lawsuit, and A Hydration Study! · 1 t 21 minWe violated the warranty on ankle tape before this great episode! A main topic involved taking a step back to understand the historic context of Vinny Mauri’s 2:05 debut…
- 308. Sub-2 Hour Marathon Fueling, The High Carb Plus Bicarb Era, Strides v. Plyometrics Study, Supershoe Evolution, and Iron Theories! · 1 t 39 minWe made an unfortunate impulse purchase (you'll see) before this great episode! The main topic revolved around the world records at the London Marathon, including Sebastian…
- 307. A Mind-Blowing Boston Marathon, Jess McClain Runs 2:20 (!!!), and Studies on What Improves Endurance Performance! · 1 t 29 minWe had just the right amount of Dunkin’ coffee (a barrel) before this great episode! The main topic was everything we learned at the Boston Marathon, highlighted by Jess McClain…
- 306. How the GOAT Fuels, Single v. Double Workouts, Heat and Altitude Study, Caffeine Genotypes, and Building Bone Density! · 1 t 33 minWe got overconfident with a shoe experiment before this great episode! It started with a discussion of race-day fueling of Tadej Pogacar (who might be the greatest endurance…
- 305. The Theory of Downhills for Strength and Speed, AM v. PM Training Study, Bicarb Poisoning on Mt. Everest, and Moon Shots! · 1 t 26 minWe listened to a troubling amount of Noah Kahan music before this great episode! The main topic outlined our theory on using downhill training for strength and speed. The…
- 304. The Art of Steady Running, Pregnancy and Sponsorships, A Shocking TUE Dashboard, Heat and Heart Rate, Post-Exercise Ketones, and Bicarb! · 1 t 33 minWe imagined doing PG-13 things to a very tasty gel before this great episode! The main training topic was a discussion of steady running. Lots of theory talks about “hard days…
- 303. The Weird Science of Carb Mouth Rinses, VO2 Max Limits, Fueling for Performance, Cross Training, and Cramp Prevention! · 1 t 31 minWe put on our spacesuits for this great episode! The main topic was a study finding that just putting a dissolvable carb strip on the tongue could improve performance by 3% in a…
- 302. Mailbag Episode! The Fastest Shoe, Our Dream Study, Improving Testosterone Levels, Heat Training, Upper Body Lifting, and Lots More · 1 t 9 minWe wore the best shoe ever before this mailbag episode! We opened it up to listener questions, diving into tons of tricky and fun topics. Topics this week: David’s first run in…
- 301. What To Do Pre-Race, How Metabolism Works For Athletes, Training Races, Colon Health for Runners, and a Great US Half Marathon Update! · 1 t 40 minWe stocked up on neck floaties before this great episode! The main topic was a discussion of the constrained total energy expenditure model, which argues that physical activity…
- 300. A Shocking Disgrace at the US Half Marathon Champs and What Needs To Happen Next, Learning From Elite Cycling Training, and Optimism Science! · 1 t 29 minWe're doing our first early-release episode to talk about the shocking ending of the US Half Marathon Championships on Sunday. As Jess McClain was charging to victory, with Emma…
- 299. The Best Underdog Story, LT1 v. LT2 workouts, 3 Tips for Health, Science on Supershoes and Slower Paces, and Structuring Training Weeks! · 1 t 42 minWe washed all of our bowls THOROUGHLY before this great episode! A main topic was the story of US Ski Mountaineering at the Olympics, where Cam Smith and Anna Gibson had…
- 298. Ultra Training Philosophy, What Shorter Distances Can Learn from Ultras, Black Canyon 100k Records, a Weird Brain Study, and Metabolic Flexibility! · 1 t 35 minWe put our hands down our pants (for warmth) before this amazing episode! The main topic revolved around the Black Canyon 100k, where Jenn Lichter and Hans Troyer set course…
- 297. Long Runs Explained, The Training Shoe We Love, Black Canyon 100k Predictions, Shockwave Therapy, and Lindsey Vonn’s Courage! · 1 t 33 minReal talk! This episode is great, but maybe don’t listen out loud IN PUBLIC. The main training topic was a deep dive on long runs. We break down some of the competing long run…
- 296. How To Use Electrolytes, Zone 2 Problems, Strange VO2 Max Measures, The Weird World of Probiotics, and AI Training Thoughts! · 1 t 43 minWe cornered the market on mozzarella sticks before this awesome episode! The main topic involved our recommendations for electrolyte use in races and hard training. Sweat…
- 295. Debunking Low Carb Science for Endurance Athletes · 1 t 25 minWe ordered extra-extra cheese before this deep-dive episode. The main topic took up most of the recording today, involving a new narrative review that argues for a low-carb…
- 294. The Bicarb Revolution, Theory of Doubles, Vitamin D Supplementation, Stairmill Training, and Zone 2 Weirdness! · 1 t 25 minWe loaded up on Vitamin D (and deodorant) before this fresh episode! The main topic was a new sodium bicarbonate study, tracking 40k bike time trial performance at altitude. It’s…
- 293. Ultra Runner of the Year Rankings, Unintentional Low Carb Studies, Health Update, Continuous Lactate Monitors, and Blood Tests! · 1 t 30 minWe got our big juicy pumps for this amazing episode! We started by talking about a couple pieces of personal news, including a shockingly cool number 4 ranking in the Ultra…
- 292. The Countdown! Our 10 Most Important Training Studies of the Year · 1 t 26 minThis was one of our all-time favorite episodes! We discussed takeaways from our 10 top endurance performance and health studies of 2025, full of science, recommendations, and…
- 291. The Top 40 Predictions and Hot Takes for 2026! · 1 t 22 minThis episode is full of the biggest predictions and most fun hot takes! We gathered 40 deep thoughts from listeners, and we had a blast responding to them all. Topics: just about…
- 290. No-Secrets Q+A on Running Form, Heat Training, Uphill Treadmill, Supplement Hypotheticals, Bicarb v. Nomio, Power Meters, and More! · 1 t 26 minWe realized the perils of a hurricane-force tailwind before this amazing holiday episode! To celebrate the season, we opened up the mailbag to answer listener questions on all…
- 289. Threshold Training Explained, How To Run Strides, VO2 and Longevity, and The Best Story We Have Ever Told! · 1 t 29 minWe are still recovering from the laughs at the end of this episode! Before getting to that story, this one had a great training discussion on improving threshold performance. We…
- 288. New Study on Kilian Jornet, The Incredible Story of US Skimo, Shoe Review Rant, VO2 Max, and “Hot Girl Sweating” · 1 t 17 minWe had one of the most fun sports-watching weekends of our lives before this great episode! The main science topic was a new study on Kilian Jornet at Western States, breaking…
- 287. Quad Dipsea Course Record! “No Secrets” on Megan’s Racing, Training, and Postpartum Journey · 1 t 36 minOn Saturday, Megan broke a 15-year-old course record at Quad Dipsea! This episode shares everything about the journey in a “no secrets” style. The record was set by Caren Spore…
