It's generally accepted that humans can live for three days without water but they can go weeks without food. Not something that any of us ever want to test, but a good corollary to how we fuel our endurance events. The importance of hydration cannot be overstated. Most endurance athletes approach race day as a calorie problem, not a fluid problem. This approach is short-sighted given the importance of hydration, as it enables athletes to maintain desired levels of high athletic function. Here’s...
Jul 23, 2022•16 min
Most endurance athletes consider heat to be their enemy. The truth is, it's the great equalizer. Extreme conditions Force everyone in the race to adapt. No one is exempt from high temperatures, but how you handle it will set you apart. Here are our top five tips to making sure you can compete to your potential. Zone 1 Heat Training Create & Test Cooling Plans Heat Training Lessons Learned Identify Your Temp Cap Define Your Pacing Parameters Watch the video on YouTube here: https://youtu.be/M...
Jul 16, 2022•15 min
Time is of the essence, even if you are goals are Epic. One of the most challenging aspects of endurance training is finding the time to create a foundation of endurance. Over time we have found that stacking back-to-back days is the best way to fast-track your gains without disrupting your regularly scheduled life. Here’s how to build your best 48 hours: Race Expectations [Weekly? Monthly?] Calendar Review Create Your Agenda Prep Day Secret Budgeting Recovery Watch the video on YouTube here: ht...
Jul 13, 2022•13 min
One adventurous gravel ride wend a bump too far -- and resulted in a broken seat post on my new Cannondale SuperSix EVO gravel bike. With 8 weeks to get a new one (thanks supply chain!), my online community of friends came to the rescue. Moral of the story: Train alone and you miss out on all the fun and benefits that come with a global team of awesome athletes on your side! Learn more at www.endurancenation.us/newjoin
Jun 30, 2022•12 min
The majority of athletes consider heat to be their enemy. It depletes you, it slows you down, it burns your skin, it makes training and racing downright miserable. In other words, this is the perfect opportunity to turn someone else's problem into your advantage. Training in the heat, done properly, brings additional adaptations for your Fitness that will unlock performance on race day. Several studies have shown that training in the heat two or three times per week for 20 to 90 minutes, will cr...
Jun 23, 2022•9 min
Your race simulation is the most important workout you do before your race is a simulation. Regardless of your sport, preparing for race day isn't just about fitness, it's about execution. Skip a few critical early steps, and your race will be full of turbulence. When you are ready to go to the next level, you need to move beyond the logistics of the race. Now we begin to talk about the environment. Each race brings its own set of conditions that you need to prepare for. Elevation, weather, cour...
Jun 22, 2022•15 min
Tune in as Tim Cronk and Peter Noyes take us through their race experience at the Cocodona 250. One of the most epic run events on the US ultra calendar, this one put took of our guests to the very edge of their personal limits. Learn about the mindset, training and gear in this wide-ranging interview!
Jun 08, 2022•1 hr 7 min
Last Minute Training Up Six Week Program Equipment Choices High-quality machine that’s adjustable Powermeter or Heart Rate Monitor Ride Pacing Warm-Up for 30 minutes, every day. Longer as tired. Set Caps for Effort. Stops are Your Friend. Ride Nutrition Hydration Matters; You Must Be Peeing every 2-3 hours. Consistent Calorie Consumption Take Advantage of Breaks Ride Recovery 1: Post Ride Protein Shower + Legs Up Hydration Ride Recovery 2: Between Rides Solid Dinner Choices with Carbs - Pasta, B...
Jun 05, 2022•16 min
Coach Patrick covers one of the most challenging aspects of being an endurance athlete managing fatigue. Mid-season fatigue is unique in that it can hide easily behind important workouts and race preparation. We often dismiss being tired mid-season as this is simply part of "achieving our goals." over time, even small amounts of fatigue can snowball into larger problems if you're not careful. Tune in to learn how you can stay on top of managing this important trend.
May 26, 2022•15 min
Coach Patrick helps you to create a clear review of your performance for near-term gains in your season. Don’t “throw away” any of the early events; even if you didn’t nail the taper or show up 100% prepared. There are always good lessons learned that can help you improve your execution and preparation over the course of the season. Talking points include: Race Type & Conditions Equipment Evaluation Fitness Evaluation Strategy Evalulation Reminder to Review Before the Next Race!...
May 19, 2022•13 min
Coach Patrick explains how intermittent speedwork can be exactly the right does of training, adventure, and fun. Most athletes overestimate the amount of speed work their bodies can handle, and underestimate the time required between these high-quality sessions. Solve this problem by using races to “time box” the amount of work to fit your goals for each phase of your season. Key talking points include: Define the Event: Fun, Short, and Safe The Warm-Up: Shorter = More Work The Pacing: Get up to...
May 12, 2022•11 min
Coach Patrick discusses the importance of managing the hydration transition from Winter training to Outdoor training in the Spring. There's precious little overlap between the two, and even a small misstep can have long-term consequences for your ongoing training. Follow the steps outlined in this episode to make sure that you are aware of your hydration needs. Use it as a baseline for creating a successful outdoor spring training season!
Apr 14, 2022•13 min
The Catch: The Unscheduled Athlete Gets No Training Time In this week’s episode, Coach Patrick breaks down how you can apply your workout mindset to work itself. The goal here is to great optimized blocks for productivity, and allow for areas of recovery. It’s not all about the time you spend at work, but what you do with that time!
Apr 07, 2022•17 min
"All Work No Play Is A Rough Road" Tune in to learn how you can structure a successful season by scheduling an end-of-season event. The more fun, the more epic, the more "team oriented" - the better! The critical four steps of this process are: - Nail the logistics first to set up the macro resources. - Toggle current training to reflect that bigger goal. - Assess and Adjust on a Monthly Timeline - Be ready to make a final push.
Mar 31, 2022•11 min
Join Coach Patrick to learn how we recommend adjusting you plan to overcome early setbacks. - The Return from Injury: You are rested, but healing and building trust. - Phased Training Load: Goal is to move from active, to relevant, to specific. - The Return from Illness: You are rested but cardivascularly starting over. - Phased Training Time: Goal is to move from daily stress to activity-based stress to training. - The Return from Travel: You are healthy, but have lost some fitness. - Rebuildin...
Mar 24, 2022•12 min
Join Coach Patrick to learn how we recommend that you work to Overcome Early Season Challenges. Key points include: - Are the “Wrong”s All Gone? - Weekend Work Plan - Adjust Goals Sequentially - Race to Fitness Get the podcast version online here: https://www.endurancenation.us/podcasts
Mar 17, 2022•16 min
Coach Patrick is joined by Endurance Nation athlete Jonathan Benson to talk about the role of testing inside Endurance Nation. Depending on the time of season and your goals for the year, the importance of testing will vary. Tune in to learn the best way forward to maximize your training.
Mar 03, 2022•54 min
Coach Patrick covers the fundamental changes in our updated training plans. Learn what's new for the season, and gain a better understanding of how Endurance Nation empowers age group athletes to be their personal best.
Feb 24, 2022•9 min
This week Coach Patrick discusses how to increase the quality of your training without simply adding a higher level of intensity to the equation. Talking points include: - Increase Workload @ Same Intensity - Hill Work - Increased Workload with Proximity - Increased Workload with Descending Work
Feb 03, 2022•12 min
Coach Patrick deconstructs the power of using goals to achieve your desired race day performance. Instead of using binary tools like benchmarks that often lead to negative thinking, it is possible to use goals to build a positive experience that also results in your desired outcome. Here are the talking points: Vision > Goals > Staged Goals Vision of Your Performance Why Goals vs Benchmarks Why Staged Goals vs Open Goals?
Jan 06, 2022•12 min
Coach Patrick outlines the importance of getting started early in your season. it's not just a fad; some of the best athletes in the world begin their year in January to capture three critical elements that can benefit you as well. Momentum, social connection, and eliminating friction are all covered in this episode. Learn more at www.endurancenation.us/unlock
Dec 21, 2021•12 min
Coach Patrick reviews the importance of well-fueled workouts as it relates to your total health and wellness. Yes, even winter workouts are a good time to develop your overall ability to train and recover properly. Talking points include: Building Long Term Healthy Habits The More Work, the More Important Fuel Becomes Optimize Nutrition Outside of Workouts First Workout Nutrition Portion Sizes Change, Quality Remains Bonus: Recovery Fuel...
Dec 12, 2021•16 min
Coach Patrick explains the benefits associated with a divided training week during the winter, revealing one of our key OutSeason training secret! Key talking points include: A Week of Quality - the 3:2 Golden Ratio Value of Compounding Time: 14 weeks @ 2 Days = 1 month!! Opt for Recovery First - Includes Sleep Target Critical Success Factor Option 1 = Functional Strength Option 2 = Flexibility Option 3 = Swimming...
Dec 02, 2021•16 min
Coach Patrick breaks down how you can avoid social disasters, lost training, and tons of unnecessary stress by planning ahead for training during the holidays. Talking points include: - The Problems - Big Picture - Pre-Emptive Nutrition - Key Workout Windows
Nov 24, 2021•17 min
Losing a whole week of training in the winter can be a real psychological blow. Two steps forward and one step back, they say, but it doesn’t feel like dancing -- it feels like losing! This is what Endurance Nation holds a fun annual “end of the year” 7-day run challenge you can do to stay fit and sane over the holidays. Talking points include: Focus on What You Can Control Reward is Frequency, Not Injury The Bridge - Maintain Momentum Re-Enter Slowly to the Regularly Scheduled Program Justify N...
Nov 23, 2021•11 min
Join Coach Patrick to learn how incorporating fun runs into your training can help you build fitness and enjoy the process this Fall! Talking points include: - Running Consistency - Intermittent Speed - Connection to Hard Work - Social is Fun! - Adjusting Your Typical Week (In and Out)
Nov 17, 2021•14 min
Join Coach Patrick from Endurance Nation ( www.endurancenation.us ) for another weekly endurance podcast. This week Coach P introduces the third installment of our PRO newsletter. This newsletter is a deep dive on a specific topic relevant to endurance sports. Delivered twice a month to your inbox, the problem is that it will make sure that you were up to speed on the most current trends and in an optimal position to make decisions that can advantage you. Newsletter Get regular updates and artic...
Nov 05, 2021•11 min
Coach Patrick outlines the three core reasons that you benefit - and benefit others - by training with a Team: Momentum, The Experience Factor, and Having Fun
Oct 18, 2021•13 min
Coach Patrick introduces the fundamental elements of the Endurance Nation experience. The Six Laws highlight the importance of being a part of a team when striving for your athletic goals. If you have serious ambitions next season, Endurance Nation is the best way to make sure you have the accountability, support, and resources you need! Sign-up is open 10/18/21 to 10/31/21 only.
Oct 13, 2021•15 min
Coach Patrick outlines the "sweet spot" window of recovery at the end of a long season -- especially one without a traditional race schedule. Learn what markers to watch and why!
Oct 07, 2021•16 min
