The MicroCast

Happy New Year! It’s the season of crash diets and bad advice, so we’re here to cut through the noise with evidence-based answers to your nutrition questions. In this episode, we’re covering: How to pick the best protein powder (and why Kylee has a lot of opinions). The secret to knowing if you’re eating enough without counting calories. Tips for finding the right gel without losing your mind. How...

Join Coaches Zoë and TJ as they dive into a reflective and forward-looking conversation about the nature of time, personal growth, and the lessons learned from a transformative year in ultrarunning. They explore key themes like training volume, recovery, and setting personal standards while navigating the challenges of coaching, community, and life’s curveballs. Looking ahead to 2025, Zoë and TJ s...

In this episode, Zoe Rom and coach TJ David discuss various recovery methods for runners, including the effectiveness of compression boots, icing, and massage guns. She emphasizes the importance of understanding injury, mental health, and building a support network for recovery. The conversation also highlights the significance of nutrition and avoiding injury cycles to ensure a successful return...

Summary In this episode, Zoe Rom and Coach TJ discuss the importance of recovery runs, the pros and cons of setting yearly mileage goals, and the significance of nutrition and periodization in training. They also answer questions from Reddit about training for ultra marathons and assess readiness for upcoming races, emphasizing the importance of consistency and long-term health in an athlete's tra...

In this episode, Zoe and Coach TJ address listener questions covering a wide range of topics related to running and coaching. They discuss common misconceptions about coaching, the importance of balancing science with individual athlete needs, and the unique approach of Microcosm Coaching. The conversation also delves into common training mistakes, the mental and emotional aspects of long-term tra...

In this conversation, Zoe and TJ discuss their recent experiences in racing, focusing on the importance of nutrition, strength training, and mental preparation for athletes. They explore various topics such as the effectiveness of toe yoga, the significance of glute bridges, and the unexpected challenges faced during a Spartan race. The discussion emphasizes the need for adaptability in racing and...

Dropping an oldie but a goodie into the feed! Check out this episode about 11 things every runner should do to reach their potential.

In this conversation, Coaches TJ and Zoe discuss various topics related to athletic performance, coaching, and the impact of technology on training. The discussion begins with a light-hearted mention of cookies and transitions into a series of 'Hot or Not' questions, evaluating the effectiveness of YouTube physical therapists and Strava's AI metrics. The conversation also explores the importance o...

Summary In this conversation, Zoe discusses the importance of zooming out to analyze training patterns and the significance of periodizing strength training for runners. She emphasizes the need for athletes to maintain a training log to track their progress over time and to identify trends that can inform their training decisions. The conversation also highlights the integration of strength traini...

In this conversation, Zoe discusses various topics related to running, coaching, and women's health. The discussion begins with light banter about coffee and transitions into a deeper conversation about the importance of gear, the challenges of running uphill, and the significance of understanding menopause in coaching. Zoe emphasizes the need for coaches to be educated about female hormone health...

Summary In this conversation, Zoe and Coach TJ discuss various aspects of training for athletes, including the effectiveness of core exercises, the role of hiking in training, personal preferences for running hairstyles, the pros and cons of race expos, and the dynamics between elite and amateur runners during races. They also emphasize the importance of a long-term training plan, specifically a t...

In this conversation, Zoe and Coach TJ discuss their recent vacation, the challenges of balancing training with leisure, and the importance of periodization in athletic training. They reflect on their experiences running in rural Portugal, the significance of leisure time, and the nuances of using data in training. The discussion also delves into different training methodologies, particularly bloc...

We're diving into the archives for this fun episode of the MicroCast! Coach Zoë Rom and Coach TJ David break down their favorite workouts, and why - and dive into the science behind why certain stimuli work to develop different energy systems for runners.

The Bad Ideas Draft! Hosted by coaches ⁠TJ David⁠ , ⁠Zoë Rom⁠ and special guest coach ⁠Sean Van Horn⁠ . From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks. We can't into the worst we've seen in training, coaching and living athletic lives over the past decade. Going snake style, our coaches go through five categories of "bad ideas" in the endurance sp...

In this conversation, Zoe and Coach TJ explore various aspects of running training, including the concept of the off season, the role of music while running, hydration strategies, family dynamics in race day support, and insights from Reddit questions. They delve into the science behind running surfaces and injury risk, discuss the importance of running cadence, and navigate the post-race transiti...

In this episode, Zoe and Coach TJ discuss their experiences at the Run Rabbit Run 100, the importance of community in athletics, and delve into various topics including nutrition, the impact of fatigue on training, and the role of perfectionism in performance. They also explore the science behind the menstrual cycle and its implications for training, emphasizing the need for open conversations abo...

This week, we're sharing a special collaboration with our good buddy Jonathan Levitt at For the Long Run before we're back in your feeds with a brand new EP later this week. Coach Zoë breaks down her training and approach for Leadville, comedy, and so much more. Give Jon a listen and a follow here: For The Long Run And follow him on Instagram here! And be sure to check out Zoë's new po...

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...

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

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 experi...

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 li...

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...

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.

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 ident...

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 bene...