Some Work, All Play

01:21:10

330. Carbs Before Short Efforts, Why Bicarb May Cause...

Some Work, All Play ·

2026/09/29

We had some deep thoughts on cheese before this great episode! The main topic was a new study on sodium bicarbonate, showing performance benefits in a long, intense protocol. We zoom out to talk about potential connections to mitochondria... in rats (sometimes). Our theory: bicarb is driving some of the performance changes we are seeing via long-term adaptation processes within cells.And this one was full of awesome topics! Other topics: Megan’s deep thoughts on the uphill treadmill, the Toe Pro,

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01:29:05

329. Why You May Not Need Much Intensity, Running...

Some Work, All Play ·

2026/09/22

We grunted our way through the day before this great episode! The main training topic was a new study on the dose-response curve for intensity, finding that only 11 minutes led to 80% of the benefits. We zoom out to talk about how training theory can shift away from the goal of accumulation of intensity. That study connected to another finding that just 12 minutes of vigorous-intensity activity correlated with major longevity improvements. There are a million confounders for both, but there may be

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01:26:09

328. Mysteries of Fatigue Resistance, New Science on...

Some Work, All Play ·

2026/09/15

We had regrettable hot takes on cleaning exercise equipment before this great episode! The main training topic was on a new study highlighting the important of the lactate shuttle. We zoom out to discuss the implications for aerobic training. We also talked about mysteries around fatigue resistance! In the lab, you can’t predict fatigue resistance from fresh values (or from metabolic values during training). What are the implications? Our framework of “carb ox after fat ox” can provide some

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01:39:18

327. How to Improve Fatigue Resistance, Weekly...

Some Work, All Play ·

2026/09/08

We had deep thoughts on thirst traps before this great episode! There were three main training topics that all fit together. First, we connected fatigue resistance to fueling and the central nervous system, using David’s long bike past his endurance limits as some evidence.Next was a new study on aerobic v. anaerobic energy contribution, finding that the 50/50 turn-point was at just 78.6 seconds. This has massive implications for how we think about training, and why athletes should rarely be pushing

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01:32:32

326. HISTORY at UTMB with The Best Performance Ever...

Some Work, All Play ·

2026/09/01

We got an extra dose of confidence before this great episode! The main topic was the history made at UTMB, with Ben Dhiman arguably running the best ultra race of all time. We also talked about being young and fit forever with Hans Troyer, the women throwing down across the board, and what we think we’re seeing with the monstrous performances at all the races.And this episode was full of fun topics! Other topics: low confidence Strava posting, our favorite gel, AI-driven review articles, a study on

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01:28:07

325. The Spicy Episode! Our Fears About AI Science,...

Some Work, All Play ·

2026/08/25

We weren’t intending to have so many controversial stories this week, but here we are with some spicy topics on our hands. The main discussion was new research on Ethiopian athlete training, described as an “AI-assisted” study. The findings are cool, and we discuss those training points. But looking at the bigger picture, we have major fears about the use of AI writing across exercise physiology literature. The future is going to be weird and sloppy.We also talked about the $500 Adidas trail shoe

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01:27:19

324. Why Longer Intervals May Be Worse (Sometimes),...

Some Work, All Play ·

2026/08/18

We worked on our crawling economy before this great episode! The main training topic was a study on the “VO2 slow” component that may show why longer, harder intervals can actually be counterproductive for aerobic performance in some situations. At least, that’s our (biased) theory. We break it down!And this one was full of fun topics! Other topics: David’s surgery recovery, carb numbers in women’s cycling, our favorite story on “coaching” AI to solve math problems, US Champion Jonah Koech’s doping

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01:21:10

323. The Theory of Zone Compression, Surgery (Oh No),...

Some Work, All Play ·

2026/08/11

We brought some big foot energy to this great episode! The main training topic was a discussion of “zone compression,” where harder efforts get sustainable for longer durations in weird and wild ways. Our theory: zone compression techniques are driving lots of training theory. We break it all down!Before that, the episode starts with David’s news that he’s going to get surgery on his foot. We discuss the process to get here and what comes next. Answer: jokes come next. Life!And this one had so many

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01:27:39

322. Why Exercise Physiology Wisdom Can Be Wrong,...

Some Work, All Play ·

2026/08/04

We excavated sand from sensitive places before this great episode! A main topic was a new study on cold water immersion, with surprising results that contrasted with the hypothesis of researchers and upended the conventional exercise physiology wisdom. We talked about why that offset might be important for how we think about big training and physiology questions. The word of the day is “nuance.” Also “Andromeda.”We also did a Controversial Topics Corner! The 3 topics were recent discussions on

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01:36:58

321. Why Hydration Unlocks Endurance, A Creatine...

Some Work, All Play ·

2026/07/28

We got intellectually swole on creatine and astrology before this great episode! The main science topic was a study connecting carb oxidation to hydration status. We explain how hydration is the gateway to fueling.We also provided details of the first week of David’s creatine experiment. There is some very strange heart rate data that we’re tracking. Correlation or causation? We'll find out!And this one was full of fun topics! Other topics: bailing on workouts on bicarb days, how runners should

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01:41:26

320. Why POWER Makes Champions, The Key Downhill Cue,...

Some Work, All Play ·

2026/07/21

We learned way too much about toe weightlifting before this great episode! The main topic was a discussion of a difficult, nuanced topic: how to think about power development over time, and what that means in a messy athletic life. It all comes from a “Dear Younger Me” letter that David wrote to his 11-year-old self, and it extends forward to the performance revolution we’re seeing across endurance sports. Running is a POWER SPORT. That discussion starts at 55:04.And this one was full of the best

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01:38:40

319. New Fueling Lessons from The Tour de France,...

Some Work, All Play ·

2026/07/14

We spread our toes wider than nature intended before this great episode! A main topic was on the fueling evolution in the Tour de France, and how that has predicted everything that has happened across endurance sports. We also break down what fueling looked like in the 1990s from an old study! High carb is changing everything, and cycling is always the first mover on the next breakthrough.We also did an update on uphill treadmill threshold workouts. More than any training intervention we have ever

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01:35:56

318. Our Surprising Take on Carb Loading, Why Even 10...

Some Work, All Play ·

2026/07/07

We campaigned for the Nobel Prize in bodily functions before this great episode! A main topic was a new review study on cross training that found no difference between cross training and running interventions FOR RUNNING PERFORMANCE. That’s wild, and we use the result to zoom out to describe why we think most athletes should be doing some cross training.We also talked about a pair of studies on carb loading, and how the science debates are still uncertain. Even we are unsure as the biggest carb

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01:38:16

317. HISTORY at Western States 100! A Full Breakdown....

Some Work, All Play ·

2026/06/30

The 2026 Western States 100 was astonishingly fast and uplifting! It was also astonishingly dramatic. This episode breaks it all down when it’s fresh in our minds.We talked the new course records and what it means to go for it in the modern era (and what it means to go for it in life). Other topics include the “death before DNF” mentality, brand battles, racing trends, and carbs in ultras. We brought some passion to this one, and we apologize if any conclusion went overboard (you can probably tell

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01:41:40

316. Why Western States 100 Records Are Getting...

Some Work, All Play ·

2026/06/23

It’s the best time of the year, and we brought that energy into this great episode! We started by bringing out our big predictions and hot takes for the Western States 100. The hottest take: everything about our understanding of endurance physiology is going to change on Saturday. We tell you why.We also talked about a new study asking a fascinating question: does the intensity of easy training matter for adaptations? The answer: not really, if overall stress is equalized. Our main conclusion is

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01:26:47

315. How Lower Carb Arguments Miss The Mark,...

Some Work, All Play ·

2026/06/16

We developed the ultimate AM wake-up hack (which we tell you about in the intro) before this great episode! A main science topic was a new paper on how the temperature in an athlete’s training location influences race performance. It tells a story about heat training generally that everyone needs to pay attention to.And guess what? A new journal article makes yet another argument against higher carb approaches. David brings big rant energy and we talk about how the scope of conclusions from exercise

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01:34:04

314. Carbs and Bone Health, A Reproducibility Crisis...

Some Work, All Play ·

2026/06/09

We removed all the cutlery from our house before this great episode! The main science discussion was on a new study looking at reproducibility of adaptations in individual athletes. The relatively surprising finding is that there was no significant correlation in how the same athlete responds to the same intervention across time. We discuss what that means for training science. The word “holistic” is coming in hot.We also talked about a new study on post-exercise ketones, finding a 15% increase in

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01:33:31

313. Marathons v. Ultras, Fatigue Resistance Debates,...

Some Work, All Play ·

2026/06/02

We put some cinder blocks under the head of our bed (for science!) before this great episode. A weird study just came out finding that head-up sleeping may increase red blood cell totals. We talk about what it means and what it doesn’t mean. Excuse us while we launch a cinderblock start-up.We also discussed a breakthrough in gene editing for cholesterol, and what that could mean for the future. The world is going to be so different in 50 years! Maybe by then, David can use CRISPR to be able to

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01:23:14

312. How Blood Volume Impacts Performance and Adapts...

Some Work, All Play ·

2026/05/26

We basked in some amazing news before this great episode! The main topic was a breakdown of one of the most important elements of performance and health: blood volume. Studies show that blood volume can seem to act as a synonym for fitness, with one finding that 6 weeks of training gains can be reversed with a phlebotomy that returns blood volume to baseline levels. Positive adaptations can happen in a few days, and it clearly matters for performance. If any other intervention worked like that,

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01:41:56

311. The Science Episode! How To Stop Cramps, Fat...

Some Work, All Play ·

2026/05/19

We talked about some of the strangest and coolest research topics in endurance sports for this episode! Basically, the science discussions went long, so we just ran with it.The main discussion was on how to stop cramps, laying out 10 theories. But put on your tin foil hats, because we think the cramping conspiracy runs deep. Our theory: cramping is connected to fatigue resistance is connected to all endurance performance, and thinking about cramp prevention might revolutionize all training theory

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