Running with Data; The RunPowerCoach Podcast
Join Nathan, a data-driven running coach, as he delves into the power of using data to optimize marathon training and racing. In each episode, Nathan shares insights on leveraging power meter data to achieve new personal bests. Perfect for competitive marathon runners eager to enhance their performance with cutting-edge strategies.
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Tech Stack Options for Using Data in your Running
10/01/2024
Tech Stack Options for Using Data in your Running
In this episode, Nathan discusses the essential tech stack for runners, focusing on tools and software that enhance training and analysis. He highlights the Stride Power Meter and Coros watches as key components of his setup, along with Training Peaks for training logs and WKO for advanced analysis. Nathan emphasizes the importance of separating training planning from analysis and provides insights into various metrics to prioritize based on training phases. Takeaways The Stride Power Meter is a robust tool for runners. Coros watches excel in usability and functionality. Training Peaks is the leading platform for training logs. WKO offers advanced analysis capabilities for serious athletes. Golden Cheetah is a free alternative for data analysis. It's crucial to separate training planning from analysis. Metrics should vary based on the training phase. Runalize is emerging as a notable player in data analysis. Investing in tech should align with your training needs. Understanding power metrics is essential for effective training. Chapters 00:00 Introduction to the Tech Stack for Running 02:53 Exploring the Stride Power Meter and KOROS Watches 06:01 Training Peaks and Advanced Analysis Tools 08:38 Metrics and Training Phases If you'd like me to write your training plans and do your analysis, .
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Measuring Stamina to Help you Build Endurance
08/23/2024
Measuring Stamina to Help you Build Endurance
In this episode, Nathan discusses the difference between stamina and endurance and how they relate to running. Stamina is a prolonged activity with a higher output, while endurance is simply a prolonged activity. Nathan explains that stamina is a measurement of fatigue resistance and can be used to determine what power output you can hold after doing work. He also shares three ways to build stamina: longer long runs, long runs with a higher output, and longer sub-threshold sessions. Nathan emphasizes the importance of tracking stamina for longer distance races and offers his expertise to help runners improve their stamina. Takeaways Stamina is a measurement of fatigue resistance and can show what power output you can hold after doing work. To build stamina, focus on longer long runs, long runs with a higher output, and longer sub-threshold sessions. Tracking stamina is important for longer distance races to determine the effectiveness of training and race strategy. A power meter is a valuable tool for analyzing and improving stamina in running. Nathan offers his expertise to help runners improve their stamina and integrate data into their training and racing. Chapters 00:00 Introduction and Overview 01:07 Understanding Stamina as Fatigue Resistance 06:09 Building Stamina: Three Effective Strategies 10:00 Analyzing and Improving Stamina with a Power Meter 11:24 The Importance of Tracking Stamina for Race Strategy 12:22 Expert Help to Improve Your Stamina
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Using Data to Monitor Training for Marathon Runners
08/14/2024
Using Data to Monitor Training for Marathon Runners
In this episode, Nathan discusses the importance of monitoring training and shares protocols and metrics to determine if training is effective. He focuses on two main topics: performance and load management. The power duration curve is a key tool for performance monitoring, as it shows an athlete's maximum efforts for different durations. It helps personalize intervals and track progress. Load management is crucial for avoiding overtraining and injury. Nathan explains various metrics, including training stress score (TSS), chronic training load (CTL), acute training load (ATL), and training impact score (TIS). These metrics help determine the right amount of work for each individual. Takeaways Monitoring training is essential to determine if it is effective and to avoid overtraining and injury. The power duration curve is a valuable tool for performance monitoring, as it shows an athlete's maximum efforts for different durations. Metrics like training stress score (TSS), chronic training load (CTL), acute training load (ATL), and training impact score (TIS) help in load management. Personalizing intervals and tracking progress can be done using the power duration curve. Maintaining a balance between training too little and training too much is crucial for optimal performance. Chapters 00:00 Introduction and Thanks 00:32 Importance of Monitoring Training 01:31 The Power Duration Curve 02:58 Load Management 09:01 Metrics for Load Management 17:51 Conclusion and Call to Action If you want help with implementing data into your running, hit me up on Insta or at
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Integrating Data into your Training and Racing
08/06/2024
Integrating Data into your Training and Racing
In this episode, Nathan discusses how to integrate data into your training plan for running. He emphasizes that data is not a training plan in itself, but rather a tool to measure what's working and what's not in your training plan. Nathan outlines six steps to integrating data into your plan: working out your threshold power, converting your training plan into power using intensity, building out your base period, lifting your threshold during the build period, building stamina, and creating a race strategy. He emphasizes the importance of evaluating your race strategy and using data to inform future training. Takeaways Data is a tool to measure what's working and what's not in your training plan. Integrating data into your training plan involves working out your threshold power, converting your training plan into power using intensity, building out your base period, lifting your threshold during the build period, building stamina, and creating a race strategy. Evaluating your race strategy and using data to inform future training is crucial for improvement. Using data in training allows you to understand what works for you and make informed decisions about your training and racing. Chapters 00:00 Introduction: Using Data in Training 05:56 Step 2: Converting Your Training Plan into Power Using Intensity 08:15 Step 3: Building Out Your Base Period 12:26 Step 4: Lifting Your Threshold During the Build Period 14:26 Step 5: Building Stamina for Endurance 16:52 Step 6: Creating a Race Strategy and Evaluating Performance If you want some help integrating data into your training and racing, hit me up at
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The Power of Using Data in Running
07/16/2024
The Power of Using Data in Running
Summary In this episode, Nathan introduces the Run Power Coach podcast and discusses the use of data in running. He emphasizes that running is not a black box and that recreational runners can benefit from using data to improve their performance. Nathan explains that data includes both subjective and objective metrics and encourages runners to use data to guide their training. He focuses on the importance of power as a metric and its potential to enhance both recreational and professional running. Nathan also highlights that data is not essential and that some athletes rely on subjective feel. He concludes by inviting listeners to submit questions and suggesting possible names for the podcast. Takeaways Running is not a black box, and recreational runners can benefit from using data to improve their performance. Data includes both subjective and objective metrics, and runners should use data to guide their training. Power is an important metric in running and has the potential to enhance both recreational and professional running. While data is valuable, it is not essential, and some athletes rely on subjective feel. Listeners are invited to submit questions and suggest names for the podcast. Sound Bites "Running isn't this kind of black box that people think it is." "I think power is the low hanging fruit in both recreational and professional running." "Data helps you find a benchmark to link to what it feels like." Chapters 00:00 Introduction to the Run Power Coach Podcast 01:31 Understanding and Using Data in Running 04:22 Data as a Training Guide 05:19 Subjective Feel vs. Objective Data 06:16 Inviting Questions and Naming the Podcast Hit me up at for more.
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