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PODCAST

The MicroCast

Microcosm Coaching

The Microcosm Coaching Podcast helps endurance athletes—whether you"re a road runner, trail runner, or training for your first marathon or 100-miler—get more out of their training with evidence-based advice, effort-based coaching, and expert mindset support. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running,

sports running

All Episodes

01:01:56

How To Set Better Running Goals - And Train Without...

The MicroCast ·

2024/08/27

In this podcast episode, Coach TJ and Zoe discuss various topics related to training and recovery for athletes. They answer questions from listeners, talk about transitioning from training by heart rate to incorporating RPE-based training, and discuss the importance of setting goals and embracing periods without big goals. They also provide insights on recovery from races and how to listen to your body's signals. The episode emphasizes the importance of using a combination of tools, such as

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01:02:18

Coach Zoë's Leadville 100 Race Recap!

The MicroCast ·

2024/08/19

Coach Zoë breaks down her second-place finish at the Leadville 100.

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01:07:47

How to Get Better at Running Downhill and Leadville...

The MicroCast ·

2024/08/13

In this conversation, Coach TJ and Zoe discuss various topics related to ultra running, including pacing for ultra distances, carb loading, running downhill, heat training, splitting runs, and race planning for the Leadville 100. They provide insights, tips, and personal experiences to help athletes navigate these aspects of training and racing. The conversation emphasizes the importance of experience, data gathering, and intentional planning to optimize performance and achieve goals. In this

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00:51:47

The Most Common Questions Coaches Get About Running

The MicroCast ·

2024/08/05

In this podcast episode, Coach TJ and Zoe discuss their favorite lessons from the Olympics, common questions from coaches, and a study on the differences between elite and non-elite trail runners. They highlight the importance of mental toughness and addressing mental health concerns in athletes, using examples from Simone Biles and Noah Lyles. They also discuss the mindset of champion athletes like Katie Ledecky, who focus on the process of improvement rather than just the outcome. In the second

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01:06:23

The Six Biggest Training Mistakes Athletes Make

The MicroCast ·

2024/07/29

In this conversation, Coach TJ and Zoe discuss various topics related to nutrition, training, and race preparation. They announce the launch of their new podcast, Your Diet Sucks, which focuses on nutrition, performance, and diet culture. They also cover hot or not topics such as dried fruit, drop bags, and body glide. They answer athlete questions about training at night, salt on the skin, using poles while running, and increasing mileage. Zoe shares her training approach for the Leadville race,

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00:47:57

Your Diet Sucks - The Zero Calorie Ultra

The MicroCast ·

2024/07/24

Would you run 100 miles with zero calories? Should you?In episode two, we break down the history - and the science - of fasting. We dive into why athletes seem drawn to a mentality of doing more with less fuel and the potential benefits of fasting compared with the downsides.

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00:53:07

Introducing Your Diet Sucks - Why Athletes Fall For...

The MicroCast ·

2024/07/24

Welcome to episode one! Get to know hosts Kylee Van Horn and Zoë Rom and why they’re endlesslessly fascinated with food. In this episode, we ask why athletes seem so prone to diet bullsh*t and pseudoscience. We discuss how social media has hastened the spread of pseudoscience and why “experts” tend to overstate their experience. We conclude with a discussion of Bullsh*t Red Flags to help you identify diet nonsense in the wild.

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00:52:04

Supplements That Work, and How To Track Your Training

The MicroCast ·

2024/07/22

In this conversation, Coach TJ and Zoe discuss the only five supplements that have evidence-based performance benefits: creatine, caffeine, nitrates, sodium bicarbonate, and beta-alanine. They delve into the dosing and timing of caffeine intake, the benefits and limitations of beta-alanine, and the use of creatine to improve muscle endurance and power output. They also explore the performance benefits of nitrates found in beet juice and the importance of tracking training volume by time or miles

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00:48:32

Altitude Training For Runners plus a Silver Rush 50...

The MicroCast ·

2024/07/09

Find us online at Microcosm Coaching.https://www.microcosm-coaching.com/Coach TJ and Coach Zoe discuss their recent experiences with racing and training at altitude. They touch on topics such as the use of salt pills for electrolyte replenishment, the pros and cons of giving blood while training, the effectiveness of multivitamins, and the challenges of racing at altitude. They also debrief Coach Zoë's recent race, the Silver Rush 50, and discuss the importance of setting outcome and process

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01:10:48

Coach TJ's Western States Endurance Run Recap!

The MicroCast ·

2024/07/02

Coach TJ discusses his experience running the Western States 100-mile race and shares insights on racing in hot conditions, managing downhill sections, changing shoes, using ice bandanas, fueling strategies, and the use of saunas for race preparation. In this conversation, Zoë and TJ discuss various aspects of racing and pacing in ultramarathons, specifically focusing on their experience at the Western States Endurance Run. They cover topics such as changing shirts during a race, using handhelds

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01:17:50

How To Train For Your First 100 Mile Race. Plus,...

The MicroCast ·

2024/06/11

In this conversation, Coach TJ and Zoë discuss various topics related to training for ultramarathons. They start with some light-hearted banter before diving into hot or not topics, including recovery sandals and KT tape. They then talk about the importance of cadence in running and the misconceptions around the ideal cadence of 180. The conversation shifts to discussing the Tour de Geants and Western States races, and TJ's WSER Race plan. They also touch on the importance of blood tests and

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01:12:55

How To Get Better At Running Uphill

The MicroCast ·

2024/06/04

In this conversation, Coach TJ and Zoë discuss the use of salt pills during races, the benefits of drinking water, the preference for flasks over bladders, the use of pole quivers, why we quit cheap sunglasses, and the importance of setting outcome-oriented goals in racing. They also touch on Zoë's recent 50K race, TJ's training for Western States, and his decision to ski Mount Rainier. Zoë and TJ discuss training to get better at running uphill, including strengthening the posterior kinetic

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00:51:01

Should You Actually Be Heat Training?

The MicroCast ·

2024/05/27

In this Microcast episode, Coach Zoe and TJ discuss the effectiveness of plyometrics in running, the value of reading race reports, the impact of changing shoes during a race, and the comparison between Tabata and fartlek workouts. They also explore the challenge of the Grand Canyon rim-to-rim-to-rim run. The conversation covers the topics of fartlek training and heat training for athletes. It discusses the benefits and drawbacks of different training methods and the importance of self-talk and

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01:02:00

How Specific Should Your Training Be?

The MicroCast ·

2024/05/20

Join our Foothills Tier Here!!In this conversation, TJ and Zoe discuss their recent experiences with boot camps and races. They talk about the benefits of boot camps for advanced athletes preparing for 50-mile or longer races, emphasizing the importance of mimicking race conditions and trialing nutrition and hydration. They also discuss the value of racing shorter distances to build fitness and improve lactate shuttling. Overall, they highlight the need for specific training that matches the

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00:57:27

How To DNF Your First Ultra

The MicroCast ·

2024/05/06

In this conversation, Zoë and TJ discuss various topics including Pop-Tarts, hiring a coach for your first ultra, the Garmin recovery score, pacing at races, training consistency, and the importance of bootcamp-style training. They also talk about their upcoming race preparations for Western States and Leadville 100. In this conversation, Zoë and TJ discuss the common mistakes that can lead to a DNF (Did Not Finish) in an ultra race. They cover topics such as not following a training plan,

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01:03:02

Why Runners Should Train by Effort, Not Heart Rate

The MicroCast ·

2024/04/29

Runners should shift away from focusing on data and tech to truly learn how to gauge their efforts. Tune in to find out why using RPE is better than a heart rate monitor for runners. We also dive into Sodium bicarbonate - helpful for hyped? Beet juice for race day performance and pee! Can caffeine enhance your performance? Ketones- the pros and cons of exogenous ketones. How TJ is getting his downhill legs for WSER microcosmcoaching@gmail.com microcosm-coaching.com

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01:01:50

Faster as a Master: Training For Athletes Over 40

The MicroCast ·

2024/04/22

We dive into the physiology of aging for athletes and how everyone can embrace the aging process. Even if you're not yet a master athlete, there is so much to learn from the aging process and taking a long-term, process-oriented approach for lifelong athletics Plus Spring Energy controversy Pop-tart update! Strength Training for older athletes cross training for athletes over 40 Protein intake and muscle mass

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00:58:20

When Should You Wear Carbon Supershoes? And Lake...

The MicroCast ·

2024/04/15

When should athletes wear supershoes? We discuss when athletes will get the most out of carbon supershoes and what to consider when training and racing with carbon. Plus, Coach TJ discusses his recent fourth-place finish at the Lake Sonoma 50 and what he learned from the race that he's taking with him to Western States!microcosm-coaching.com microcosmcoaching@gmail.com

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00:54:51

Spring Trail Training Tips and Using Races to Train...

The MicroCast ·

2024/04/08

In this episode, coach Zoë and TJ talk about maximizing spring trail training to prepare for summer races and adventures. Plus, we talk about how TJ is training for the Lake Sonoma 50 and using it as a focused effort to get ready for Western States. We also dive into:The Barkley Marathons How to increase vert improving downhill running building aerobic base planning summer race schedules microcosmcoaching@gmail.com microcosm-coaching.com

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00:53:51

The Inside Out Athlete with Mental Performance...

The MicroCast ·

2024/03/11

We have a special guest on this week's podcast, Mental Performance Consultant and Professional Trail Runner and Climber, Lucie Hanes. Lucie has finished 2nd at the Leadville 100, 1st at the Ring of Springs 100k and 1st at the Valkyrie 50k. She's a 5.14a climber and is sponsored by Scarpa. As well as been an accomplished athlete in two disciplines, Lucie is fast becoming a thought leader in the space of Applied Sports Psychology for Outdoor athletes and has her Masters in Applied Sports

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201 results

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