Science Of Ultra
For endurance athletes who want to do more than improve race performance. Learn how to eat, sleep, think, and move better. Become your ultra best!
info_outline CC18 Roundtable 12/25/2019
CC18 Roundtable A T/F from each of our four coaches posed to the group to wrap up 2019. Does level running speed translate to uphill abilities, is training for a 200 miler fundamentally different from training for shorter distances, should you run through tweaks or injuries, is more running volume going to help you run 100-milers better...these are our main topics of conversation.
info_outline Zones 12/19/2019
Zones The main goals of this episode are to shed light on the origins of zone training, illustrate how the borrowing of the models by athletes is flawed especially when heart rate is used as the primary indicator, anchor a 3-zone model to training-relevant physiology, indicate the conceptual utility of a 5-zone model, and provide you with a general guide for distributing your training intensity volumes. Full script at https://scienceofultra.com/podcasts/112
info_outline CC15 Is Specificity Important? 10/24/2019
CC15 Is Specificity Important? How much do your training runs need to look like the race or event to maximize your performance? That's the basic question behind the term 'specificity'. Our four coaches address these ideas in today's Coaches' Corner.
info_outline Stress...Response 10/10/2019
Stress...Response How valid are the most commonly held beliefs in exercise training that assume a reliable and specific adaptation to a specific workout? In this episode, I explain why we now view these ideas as too simplistic. We dig into how the basic principles that underly the majority of exercise training plans owe their origins to a theory of pathological stress-response patterns, which may not be reliable across the spectrum of sports. Then we take a four-step approach to getting it right, or at least better.
info_outline Downhill Running 08/14/2019
Downhill Running In recent episodes we’ve explored how you can train your mind and body. The third area for training is craft. Everything from pacing, to hydration strategy, to gear choices, to foot care are part of your craft. Today, the part of craft we’re going to explore is downhill running. Downhill running is a skill. It requires deliberate practice and can not be mastered just by training the body or running downhill a lot without putting at least some thought into it.
info_outline Interval Fundamentals 07/18/2019
Interval Fundamentals You can train our mind, body, and craft. In recent episodes on training your body, we skimmed the surface of training endurance and economy. If you run a lot of miles, often on race-like terrain and run all out for short bursts a few times per week, you’re doing the majority of the work that will improve your body’s capacities. To further extend stamina, you may want to run comfortably hard intervals, the topic of today's episode.
info_outline Welcome to Training Your Mind 06/26/2019
Welcome to Training Your Mind If you’re going to do something that’s difficult, like running ultra-marathons, it’s important to have a strategy. Inside of that strategy you have to develop and refine skills through deliberate practice. Train your mind, just like you train your body. In this installment, we create an overview of training the mind.
info_outline CC11 Are You Slow Enough? 06/26/2019
CC11 Are You Slow Enough? The average pace for an ultra-marathon isn't very fast. In races of 100 miles, for example, the average pace can be slower than easy training runs. How do successful ultra-marathon runners pace themselves? How do you pace yourself? Is it true that you should start races, especially longer ones, like a stroll in the park?
info_outline CC10 Too Old To Train Young? 05/30/2019
CC10 Too Old To Train Young? Do older athletes need to train differently compared to their younger selves? Coaches Ian Sharman, David Roche, Krissy Moehl, and Shawn Bearden discuss training as we age in today's Coaches' Corner. Watch the discussion on our YouTube channel: https://youtu.be/loH878kbRbQ
info_outline Running Economy Basics 05/16/2019
Running Economy Basics Running economy is one of the three key features in performance, along with endurance and stamina. You can develop your running economy through heavy resistance training, sprints, and volume. This episode is a crash course in how do it right.
info_outline CC9 Should You Try To Increase V̇O2max? 05/02/2019
CC9 Should You Try To Increase V̇O2max? V̇O2max is the maximum amount of oxygen your body can use per minute. It's a metabolic rate that can be sustained for 6-10 minutes. Why do you hear so much about it in running, when competitions are so much longer. Maybe your V̇O2max isn't something you should ever focus on.
info_outline Stamina = Endurance + Economy 04/19/2019
Stamina = Endurance + Economy Today’s episode is meant to introduce the key concepts and functional goals of improving endurance and economy so that you can improve stamina. Today, we also explain endurance as a capacity and how to increase endurance within the context of consistency for sufficient and relative weekly volumes. We also outline how to progress training volume of easy running and how to test your bioenergetic and physiological capacity profile with an easy run test.
info_outline CC8 Are You Recovering? 04/03/2019
CC8 Are You Recovering? Workouts stress your body. The rest of the day is when you improve. That's recovery - getting back to pre-workout capacity and getting stronger. Shawn Bearden, Ian Sharman, David Roche, and Krissy Moehl discuss recovery in today's Coaches' Corner.
info_outline Why, What, How 03/29/2019
Why, What, How As we begin to dissect the three domains of training - mind, body, craft - start by answering Why and What. Then we can decide How to train. Your answers are unique to you. This episode will give you definitions and guidance on answering Why and What for yourself.
info_outline Ellie Greenwood 02/06/2019
Ellie Greenwood Today we dive deep into the mind of ultra runner and coach, Ellie Greenwood. We discuss everything from competition vs participation to the benefits of multidirectional sports in the development of a trail runner to how she prescribes intensity in training the athletes she coaches. You can connect with her at https://sharmanultra.com Twitter: @eLLiejG Facebook and Instagram: EllieJGreenwood
info_outline Amelia Boone: Obstacles To Ultras 01/09/2019
Amelia Boone: Obstacles To Ultras Amelia Boone is the most accomplished obstacle course racer on the planet. Now she's running ultra marathons. What does it take to make that transition? What do success and failure look like to someone so dominant in one sport and very good in another? What motivates and drives Amelia's passion for endurance sports? We learn about all these topics and more in today's conversation, which is an in-person interview near her home California.