210. Why Strides Work, Supershoe Tech Review for the Trails, History at NCAA Champs, Parker Valby's Dominance, and AI Songs!

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Jun 11, 2024

The podcast covers the benefits of incorporating strides and speed training in running, the evolution of shoe technology in track and trail running, and the impact of shoe design on athletes' performance. It also touches on athlete sponsorships, delivering personal messages during challenges, and the utilization of AI in generating music. Listeners share inspiring messages of inclusivity and support, showcasing the podcast's impact on their lives.

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ANECDOTE

Ali Ostrander's Journey

Ali Ostrander, coached by David Roche, achieved a PR in the steeplechase after openly discussing body image struggles.
This highlights that health journeys can lead to improved performance.

INSIGHT

Shane Cohen's Success

Shane Cohen's journey from D2 walk-on to NCAA 800m champion exemplifies the power of perseverance.
Transferring to a more competitive environment (UVA) contributed to his growth.

INSIGHT

Competitive Collaboration

Juliet Whitaker and Roshin Willis's decision to compete at Stanford together demonstrates an elite mindset.
They embrace competition and support each other's growth.

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We put on some bouncy shoes for optimal energy return before this great episode! The main training discussion was a new study on a speed protocol that caused major improvements in high-level runners. We zoom out to discuss other studies that have similar findings, including one that provided a theory for mechanisms in slow-twitch muscle fibers. There is one thing almost every endurance athlete should be doing--short speed/hill repeats under 30 seconds. It's wild how simple it can be!

Before that, we got to share amazing news: we just got our hands on a trail supershoe that seems to channel the tech that changed the game in road running. The Adidas Terrex Agravic Speed Ultra is soft underfoot and built-up like its road counterparts, and it'll feel familiar to anyone who has had the silky smooth feeling of going fast in the new generation of shoes. We have some gripes (what is up with that sizing? Are they stable/durable?), but mostly we are excited about what it might mean for the future once this tech approach trickles down across the sport, including to training shoes.

And this episode was full of amazing topics! Other topics: matching outfits, the fun of track coaching, why trail shoes are lagging behind, what the future might hold for shoes based on the timeline from roads, running economy improvements after speed-based interventions, how to incorporate strides into a training plan, "delivering the message" in ultras, On sponsoring Zendaya, Allie Ostrander's win at the Portland Track Festival and why we think it's one of the best stories in sports, Shane Cohen's breakthrough win at the NCAA Champs, Parker Valby's dominance (and shoe craftsmanship), an AI song from a listener (plus other AI thoughts), a study on potential mitochondria-based changes from sodium bicarbonate, and hot takes.

If On has Zendaya, the SWAP podcast needs to get Timothee Chalamet. Someone text him for us!

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