Hey, Athletes! Have you heard of the interference effect? This week we go over that, concurrent training, and more! Make sure to check out the newest episode of the Garage Gym Athlete Podcast!
Episode 99 of The Garage Gym Athlete Podcast is up!
Interference Effect At Different Fitness Levels
This week the four coaches are back at it again! After they give us their updates and announcements, they go over this week’s study. It’s actually a meta analysis on the interference effect at different fitness levels. They looked at different concurrent training studies to see how they impacted untrained, moderately trained, and trained athletes. They wanted to see if the interference effect changed based on fitness level. This week’s topic is a review on the book called Why We Get Sick by Benjamin Bikman. The coaches give their overview on the book and what they took away from it. This week’s Meet Yourself Saturday is the 60 Minute Run! This one will definitely make you “meet yourself†so make sure to use the tips and tricks in order to crush this one!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 64-MINUTE EPISODE WE DISCUSS:
- Concurrent Training
- 60 Minute Run
- Interference Effect
- Why We Get Sick by Benjamin Bikman
- The Hicks Are Moving
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- Dr. Ben Bikman is back and we discuss ketosis, low carb, and the plagues of prosperity
- Build Mental Toughness and Getting Better Through Subtraction
—
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon
All right, ladies and gentlemen, welcome to the garage mathlete podcast. Jerred. Moon here with Ashley, Kyle and Joe. My name.
Kyle Shrum
shoe. Yeah, forgettable
Jerred Moon
lady and gentlemen. Ma’am, ma’am. and gentlemen, on the air in the Air Force they like when you start a briefing, they teach you different ways to start. And if if there are if there’s one woman in the room in the restroom in, you have to say, ma’am, gentlemen, then you would start your presentation. If there’s Ladies and gentlemen, women and men president you say Ladies and gentlemen, only men, gentlemen, only women, ladies, one woman. Man, one man, sir. Any questions? Okay, thank
Joe Courtney
you for that. Yeah, every day.
Jerred Moon
Let’s get into it. The what I wanted to start with was new podcast updates. We did talk about this in our team meeting a little bit, we’re going to be shifting things around in the next couple of weeks. ama’s are going to move kind of to our topic portion of the garage mathlete podcast, so all the team can weigh in. So we will be most likely eliminating that in the next couple of weeks. I think we’re, if we I think we have a few more questions in the queue that we will answer. But then after that, we will move it over. So that’s one expectation to I’m thinking about, most likely will strong chance getting back on the interview circuit. So I’m going to be interviewing some just people in the in the space. You know, whether they are an expert in their field and interview about them about something, people who have cool products or services that again, no sponsorship, no kickbacks, like we’re not into that company. But I still think that a lot of cool garage gym related stuff that wouldn’t be competing with what we do that could better your life that you may not even know about that. I would like to let you know about. And again, these aren’t sponsored or paid or anything like that. But just letting you know the things that I want to get more into and share with you guys. We’re not in the the echo chamber of garage gym athlete for all time, you know, we we got to branch out a little bit. So those will be coming that will take a few weeks. I already have a few interviews lined up. But it’ll it’ll take a while for those to actually go live. So new podcast, format changes coming your way. All listeners get excited. All right. And one other thing garagem tours still going on. Those are seem to be very popular YouTube videos. If you haven’t checked it out, go to our YouTube channel. And you can check out the garagem tour right now. We’re publishing one every Friday. Friday. Yep. Every Friday, and they’re pretty cool. And you could submit your so you go to garage matthew.com slash tour, and we send you something free for your submission. So far, so awesome.
Kyle Shrum
Ashley, how’s life?
Ashley Hicks
No, it’s going? Well. I know Joe is probably going to talk about the heat over there. Mine is not quite like what Joseph is. But I’ve noticed so I did my zone tube submission actually this morning because Scott and I did a last minute trip this weekend. And so I couldn’t get it in. And it just took me a little bit longer. But I finally made the time cap after a year so excited. But I’ve noticed my heart rate is spiking a little bit faster than what it typically does. I think it’s just humidity. Heat, which it’s not even as hot as it’s probably going to get so I’m just have to be more diligent, more mindful of like, when I’m doing my workouts like to make sure because I can get a little bit above zone two, I can touch them three, but just not for very long kind of thing. But yeah, um, and then the biggest update, which I kind of told the guys yesterday, but kind of kept the rest of it a secret. Scott and I are moving to San Antonio. For real for real.
Jerred Moon
That’s all nice. Yeah. So I missed that state of the union.
Ashley Hicks
That state of
Jerred Moon
Tennessee is not even close, man. No, I’m not. It’s not like not like an argument. It’s like, Oh, well, maybe. Maybe Tennessee. Tennessee’s not even talked to him. Anyway, we’re not
Kyle Shrum
only sorry, not the topic.
Ashley Hicks
I’m in agreement with you Jared so I don’t care. Um, so we’re excited to get back to Texas get closer to family. We had kind of two places that we had in mind and ultimately San Antonio, gave Scott the best offer and so he’ll be flying with a Training Squadron. Then teaching basically guys who are going to fly fighter jets. He’s basically teaching them the basics before they go into their specialties, if you will. So he’s excited about it more good time for fundamentals,
Jerred Moon
if you will.
Ashley Hicks
I Fs so he’s excited. More have time for family and Yeah, that’ll be good. So don’t quite know when we’ll move but it’ll be next year. We do know that. So
Jerred Moon
I have a lot more questions, but I will Okay. I will. I will ask them off the podcast. They’re more more specific, but that’s awesome. Congratulations. Thank you.
Ashley Hicks
Um, I’m keyway cuz we, you know, bad math Tennessee a little bit. You can go next.
Jerred Moon
I was kidding. Kyle. I was kidding. Okay. So
Kyle Shrum
you are recovering from that?
Jerred Moon
Texas. Texas is definitely better than Tennessee. I wasn’t kidding about that. But I am kidding about not being top 10. Tennessee. definitely up there. And I mean, no income tax like it’s already top five. Do that alone. So we’re just like
Joe Courtney
Appspot but what 15 that have that?
Jerred Moon
I thought it’s like seven.
Kyle Shrum
Anyway, I actually have a good update this week. I got a new fitness tracker. I’m on Team Kohler now. I’m not on Team Fitbit anymore.
Jerred Moon
Have a team by the way.
Joe Courtney
I don’t even think you were on Team Fitbit. When you use whip it’s not a thing.
Kyle Shrum
Sorry to all the Fitbit wears out there. But there aren’t Gala. I probably was the only one. Yeah. A polar Vantage v2. That’s what I got. Use it. I didn’t get it until Saturday. So
Jerred Moon
what all does it do? I don’t know a lot about polar stuff.
Kyle Shrum
It basically does everything that the watch you guys have does, but it was a it was cheaper.
Jerred Moon
So it was like GPS and all that stuff.
Joe Courtney
Oh, yeah. So it’s Garmin, like, yeah.
Kyle Shrum
Garmin light on
Jerred Moon
taking shots and everything. You know,
Kyle Shrum
I just might go ahead and sit this one out. Yeah. With this one,
Joe Courtney
I am glad that somebody on the team got a polar because we always talk about wearables. And now that Jerred and I both have garmins apps. It’s all about the apple and then a lot of the athletes have polars but none of us have had one so I have
Jerred Moon
no hate on polar. I do on Fitbit. Not on polar polar was my first ever wearable. And I had two of them back to back. So yeah,
Ashley Hicks
the chest strap one, but it wasn’t the best.
Kyle Shrum
Well, another chest strap is like everybody gets to polar chest strap is that the one you guys have? Is the polar chest strap. No. Oh, you had that going? Okay, I didn’t know Garmin had a chest strap. So anyway, whatever. It just made sense to me. I was gonna get the polar chest strap. Just get the watch that goes with it. So that’s what I got dominant. Decker talked me into it, because he has the Vantage v. And I got the Vantage v too. So anyway, heard lots of good things. It’s considerably more robust than what I was using. I don’t even think which is exactly what I’m for. You know, it didn’t.
Jerred Moon
You didn’t think you’re now in the wearable world before you weren’t. And now you’re really
Kyle Shrum
I just had a watch that kind of gave me some dabs. Yeah, yeah. So anyway, that’s my update.
Jerred Moon
I actually do want an update on like after like 30 days what you think about it. I literally know nothing. You said it’s like garments. So that’s cool. So it probably does sleep tracking and zone monitoring and workouts and GPS and all that stuff. So the only gripes people typically have about these things are like accuracy. So I’d like to hear that from you after you use it for about 30 days if, like one thing I think Garmin sucks at is sleep tracking. I think it ballparks it okay. But it compared to the aura ring. I don’t know which one’s right anymore or a ring will be like you moved. That’s not sleep.
Joe Courtney
Oh my god. Yeah. And the Garmin will be like
Jerred Moon
you’re in bed. That’s fine. We’ll count it. So it’s a it’s quite different there.
Ashley Hicks
You should update your Apple Watch and throw that on their new sleep tracking stuff is
Kyle Shrum
I gave my Apple Watch to my dad. Oh, well, just kidding. Yeah. Hey, Dad, can I borrow it for an apple watch? Okay. Anyway,
Jerred Moon
it wasn’t a golf. I just gave it to him because he had an apple watch like series one. And he’s always complaining because he does like his walks in the morning and he’s always complaining about how much it sucks. And I was like, I my Apple Watch does not suck at tracking anything. So I just got the garment. I was like, you can have it.
Kyle Shrum
So there you go. All right. In a few more podcasts. I’ll update again how it’s going And then you can crap on that update to
Jerred Moon
No, there was no crap on the update. Just Tennessee.
Joe Courtney
So first, just off of the whatever. We are all Christmas calorie right now and it makes me happy.
Ashley Hicks
Not me America drops on Memorial Day so
Joe Courtney
well no your shirt is it’s white or gray or whatever. That’s what I was talking about, you know, red, green and white. Close enough. Anyway, that’s,
Kyle Shrum
that’s great.
Joe Courtney
And then yet, as I said, I really I don’t really have much because nothing’s really changed much and I already updated on the merch burner. Last week and the progress there. It’s coming to a close and now we are fully in triple digit training. So all of my workouts are in 100 plus degrees, even at you know, 630 in the morning. Sweat more than I ever have in my life since like back in lacrosse practice where it’s just dripping off of me and like a fountain. I have to wring out my headband a couple times. And I have a towel that I’m falling off on. So yeah, it’s a it’s fun stuff. We’ll see how much longer I last outside. Although, I mean after next after this week. Next week, we’re going back to strength. So yeah, that’s cool. Because
Jerred Moon
burners at the merch burner again.
Joe Courtney
It’s pretty intense. It’s It was fun. But there was a lot of not fun days.
Jerred Moon
Yeah, I didn’t see any complaining about a half Broken Arrow thrown in there. I expected it. But no one really even
Joe Courtney
know. Yeah, that was a little surprising. That was the last one I did. I just made it under the hour, even though like partially through like I was 120, some double unders through and then my jump rope broke, like handle came off. I haven’t used it for months. So I had a day, two minutes. And I was like running, go fix it real quick. That was definitely the worst part, the jump rope because I have to do it in my carport. And there’s no breeze there in the carport because it’s like surrounded by walls. And it’s ridiculous. Yeah, and I just got done running. So that was rough. But finishing that I ran inside and lay down on our cold tile and that felt amazing.
Ashley Hicks
Have you up to your electrolyte consumption. That’s one thing that I’ve done. The past few days that I’ve noticed, like just put a noon tablet. And pro tip if you haven’t Emily moon taught me this is the best thing ever. You literally put it in your water and put it in your fridge. So when you’re come back from your workout, it’s nice and cold. And you just down that sucker.
Joe Courtney
Oh, nice. I definitely tried to have more water I have been having done a bit more. And I ordered the liquid IV because I know I’m going to need it some especially like
Jerred Moon
with more sugar.
Joe Courtney
Yeah. Because I’ve noticed that some of the days that have some conditioning or like whether it’s half Broken Arrow or the other days with the intervals and stuff in it, I hit a wall and like being that hot and that intense. I run out of basically running glucose, I think are just running out of energy. So I need to have something. And liquid IV I think I’m gonna start to have that because it’s so hot. I’m just sweating so much. I’ll start to get nauseous if I don’t. So, yeah, I’m gonna start to add those in a little bit more, although we’ll see how long, how much longer my running outside. I can still manage it for zone two. But anything greater than that, we’ll we’ll see. They have a true form where you’re at, right? Yeah, there’s one. I haven’t been inside that gym in months. So we’ll see where they put it. But yeah, they had one before. And I was always the only person that used it. So I think in a couple of weeks, I’ll probably be at that point if I really like wanted to try and run fast versus just ragging or wake up at 530 in the morning before the sun gets up. So yeah, definitely making an emphasis on those and I think even up my carbs a little bit. But fuel in general, I counted my macros earlier this week, just just as like a progress check. See where I was at. I think I was a little bit under. So just snapped back in and good to go. I think. Jared? Oh, my turn. Yeah,
Jerred Moon
I’ll go over updates kind of fast. The Office HQ is moving along. We got drywall installed. And then that’s just a long process. There’s a lot of steps to drywall. I didn’t know that. So they’re still working on that. And I’ve been worried yesterday.
Joe Courtney
What? Tell him what you told us yesterday that you don’t need anything else.
Jerred Moon
Yeah, oh, no, I’m ready to go in. Like I’m ready. I’m ready to go in the office and they can work around me. But it might make first and louder podcasts with people walking around me if I do that. So I mean, I was ready to go when it was right in so but they they say it’s not a good idea. And I don’t know if the Wi Fi signal reaches out there. So anyway, I’ve spent like 30 hours on my garage in the last two weeks. In some stupid, this is so time consuming, so I had to move everything out of it. They insulated it with spray foam, we’ve talked about that a few times. And then I put up essentially walls. They’re just like these panel boards from from Lowe’s or Home Depot. But that whole project, plus moving everything back in and placing the mats properly with mending plates, like all this stuff, it has just been time consuming, like very time consuming. I spent like all of a Saturday and Sunday doing that. And then kind of like how Kyle spends his evenings, painting and stuff. I was doing that for the garage. So I know it’s never once this is done, which I say it’s not even done, like I estimated at 92% yesterday. Once it’s done, like I don’t ever want to touch my garage gym again, like no piece of equipments gonna move. Just everything stays where it’s at.
Ashley Hicks
Are you saying the moon’s aren’t gonna move in the other three years,
Kyle Shrum
we all know this is not reality.
I was like,
Jerred Moon
there’s no way I’m moving in. If I do move, it’s because there’s some company that exists that I know they’re out there. But it needs to be way more affordable. That can do everything. And like I literally leave one house, and I like can go stay with my parents for for a week. And then I walk into the next house. And so literally everything from pictures being hung on the wall, books on the shelves, every room in its place. I walk in that house is done. That that is probably like a $30,000 White Glove move to do it. And that’s not that’s not something I’m willing to spin on a move. So until that becomes more affordable. I don’t ever plan on moving again. Because moving is the worst. I just moved my garage. Like I said it felt like moving again. And I was like, No, never again. This is awful. See, I don’t want to move. And I think that’s it. I started a grounding again. Which is nice. I sleep on a grounding mat. We’ve taught did we cover the science on this? Yes. Yeah, we did. I started doing that again.
Ashley Hicks
Have you actually like barefoot laid on the grass too? or anything like that? No, I
Jerred Moon
don’t go outside. Yeah, No.
Kyle Shrum
benchwarmers?
Jerred Moon
No, I’m not intending grounding. Yeah, I’m doing it through the I sleep on it. Yeah, I go outside, but I sleep on the grounding mat. And it helps me helps me in every way and not placebo. So let’s get to the study speaker. This one’s on concurrent training, which we are big fans of. So development of maximal dynamic strength during concurrent resistance and endurance training in untrained, moderately trained and trained individuals. So a systematic review and meta analysis. This one is really cool. And I don’t want to steal anyone’s points. So I’m just going to do the broad overview. But we have looked at concurrent training a lot. And the big thing that comes with concurrent training is the interference effect. And that’s where you’re just not going to see as great of results. If you’re doing them at the same time. That’s always talked about as a negative to concurrent training. So if you’re doing strength training, you’re doing endurance training. Either it’s gonna affect your endurance, or it’s gonna affect your strength, right? One of them won’t be as good as it could. But no one really knows like, is this different in different populations? Like what is the timing of these things? And so this is what they actually look looked at. And the reason I liked it so much is because they broke it up per trained, or untrained, moderately trained and trained individuals. They had their own definition of those things. But they were really looking at how much does this matter? How much is the interference effect really into come into play here. And so again, this is a study of studies or systematic review and meta analysis. So there’s 27 studies that met the inclusion criteria, and that included 750 total participants, they were primarily looking at. Let me see I have pulled up right here. I want to highlight the resistance training and endurance training type. So the resistance training needed to take place at least twice per week, including the same exercises assessed as outcome measures in the study, the resistance training needed to have an intensity of greater than 60% of one rep max or involve training to failure if lighter loads were used, so more serious resistance training than bicep curls and everything else right. And then the endurance training needed to consist of either running or cycling performed at an intensity of greater than 70% of maximal heart rate at least twice per week. And they looked at how, how it went, I don’t want to get any further, I’ll start stealing points if I do. So, what did everyone think?
Joe Courtney
I also liked this one a lot, I’m sure we all did. And it was really cool to have the two, three different types of groups says segregated, because of how much we’ve talked about, you know, untrained athletes, their effects are gonna be much larger. And it showed in this that, you know, interference, you’re not going to see much in untrained because if he told him to lift anything, they’re going to get stronger, versus the trained. And you kind of see that on the continuum where interference got stronger, the mat or the untrained, the moderately, was pretty much no or got a little bit stronger. And then the athletes were not, not much stronger, or didn’t really lose strength, but there was still more of an effect. But that’s just because you’re doing any kind of strength training with your experienced athlete, you’re gonna have slower gains anyway, you’re gonna need to have some more and more intense or more thought out programming. So it’s kind of what you would expect. But it’s cool to see the interference effect and how it is throughout the different levels of athlete and how you are. And I feel like a lot of our athletes are going to fall into moderate or moderate to athletes in general. But we still have all three. So it’s cool to see whether interference effects, they’re one of the things that so they have the clearly defined strength and clearly defined conditioning, condition 70%, higher heart rate, and strength is just strength, whatever there was, I think it might be hypertrophy type, either way lifting. And we do a lot of things that are kind of go in between. So whether we’re doing power, they might still have the that broken down, but we just have a whole lot more going on with ours. So the interference effect might be a little bit different. But I still think that there’s clearly defined lines and what we’re doing and what we’re going for, when it comes to strength and conditioning. And one thing that when you think about what their strength conditioning was, and what things like CrossFit are, is that that is always high intensity, great cater heart rate zones. So that is going to fall into more of the endurance one, so you’re probably going to lose, have much more of an interference effect, if you’re just doing hit like hit high intensity type exercises, which is just kind of a side note that I wrote down as I was going through it. But it is a great review, separating strength and endurance is best. And one thing that you know, if you look at our hard to kill, track, it’s his strength and conditioning, both and there’s going to be clinically defined spots where you know, this is going to be strength, it’s gonna be tissue, but there’s also a blending, because we’re mature to get better at everything, then if you know, with the when it talked about in the study the interference effect that you should have, you know, the more you separate them, the better, you’re going to have to concentrate on those areas. And if you look at, like, the strength track and endurance your track, that’s when it shows how we’re also balancing the interference effect, because you know, in there, it’s going to be separated to get more toward endurance, and then the strength is also going to be in a different spot or whether it’s on strength, you’re going to have your strength focus days, and then condition is going to be on typically separate days, because and it’s not because we’re afraid of any or interference fact, we’re just taking those into account to get the best results possible. But either way, you can still do both, and get get these results no matter what level of training that you’re at. And now I’m going to pass it over to Ashley.
Ashley Hicks
Um, I said, the negative effect was what Joe just said, and Jared just touched on it was when the both the strength and endurance were combined, they talked about it was 20 minutes or less that they did it in so like within one training session. But again, you have to think about, you know, they’re doing the probably a full strength session and a full endurance session session. So it’s, it’s a lot of work that it was compacted into the when you could combine both of them. And it made more sense, right? If these people were just doing resistance training, and then all of a sudden switch to concurrent training. I mean, it made sense to me that they didn’t see the strength gains, like the other two groups did. And again, you know, hit the nail on the head on, if you have never done any sort of training before and then all of a sudden start you’re gonna get stronger and you’re gonna see those results a little bit faster. But the thing that they noticed that I think was a good takeaway for our athletes was it didn’t seem to really affect the athletes if it was split up. And so they said it was either two hours or greater. So either, you know, they did resistance training in the morning and maybe later on in the day they did an endurance training. Or even kind of what Joe was talking about was strength. I said, if you want to still do gains, but also still not suck at running or you know, get still work on your endurance, kind of do what Joe was talking about, just split it up. Between the days I even said, Joe does this really well, because he does his strength training. And then on his rest days, he does zone to work or he does like a longer run. But correct me if I’m wrong, Joe, he’s not seeing his strength decrease, because he’s not, you know, doing a full resistance training or full strength training, if you will, and then throwing in a full endurance training, you know, 20 minutes less and within the same day. So yeah, that was my biggest takeaway from this. Kyle,
Kyle Shrum
what do you have? Well, the concurrent training thing is, whether you know it or not, you if you’re following a program, you’re probably doing some form of concurrent training anyway. And this is kind of something that they, they talked about, it said, one quote from the study said, from an athletic perspective, few sports are strictly endurance or strength based instead of combination of both strength and endurance, is required for optimal performance. And that is absolutely true. Really, outside of my head, there’s only a couple sports that I can think of that are exclusively strength based. That’d be like powerlifting, and weightlifting. Everything else pretty much any other sport that you play, or you participate in, you’re going to have to have both, you’re going to have to have both strength and endurance. And so if you’re doing any kind of training, except for doing powerlifting, and weightlifting, if you’re doing any kind of training, other than that, you’re most likely doing some kind of concurrent training anyway, unless you’re just somebody who’s doesn’t really, or if you’re not following a program, then you’re probably not doing concurrent training. But if you’re following any kind of program, you’re probably doing some sort of concurrent training anyway, I kind of had a bit of an issue Actually, I know you guys. And I liked that they had the different the different groups of people. But I kind of had a little bit of an issue with the way they define the groups of people, because they kind of define them a bit differently than I think we do. Or maybe just, I’m only speaking for myself here. But the way they define the different groups like the untrained or small, moderately trained versus trained, the same like train. So for trained individual, it was individuals classified as athletes are individuals who participated in regular structured training programs for at least three months prior to the intervention period. And so for me, I feel like typically, when we’re talking about trained individuals, especially in other studies, typically a trained individual is somebody who’s been working on it for longer than three months, you know what I mean. And that was just something that, that that I just thought about, and basically, so moderately trained and untrained, would be anything less than that really, moderately trained was, you’re doing something but you’re not following a specific program. And an untrained was you’re not doing any kind of intentional exercise at all. And then you’re going into the intervention period. But I just felt like for me, that was a little bit misleading with trained individuals. And maybe it was just because they had to include that, define it that way because of the studies that we’re looking at. But just to me, when I first read, trained, I was thinking of something more than somebody who’s been on a program for three months. So because simply because that’s typically what we’re talking, we’re talking about a longer period of time, most of the time with the studies that we with the studies that we cover on the podcast. But ultimately, I don’t think that really made much of a difference simply because what they found was the trained individuals were the only ones who saw any statistical, any statistical difference with the interference effect. But that, that difference that interference effect basically went away when they separated. The when they put like what actually said when they put at least two hours between their strength session, and their endurance session, the interference basically went away. And so the train group was the only one who saw any statistically significant difference. But that difference was basically erased with the duration between the sessions. So probably defining them probably didn’t really matter. But that was just something that kind of stuck out to me was, typically when I see it listed as trained individuals, I’m thinking of people who are been going for a little bit more than three months. That was just something that stuck out to me, but I would just say, hey, you’re probably already doing some kind of if you’re on any kind of program, you’re probably already doing some kind of concurrent training unless you’re just doing powerlifting or weightlifting. And then B I would just say, I really love this study because it confirms kind of what we’re talking about about concurrent training and especially on the AC t track, like we are like living proof that concurrent training works. Because we’re already seeing it, we’re seeing the gains in the Mac strength. And we’re seeing the gains in endurance. And, like, to me, I don’t really need a study to prove to me that it works because I’m living proof of it because it does work. And we’re saying not just not just strength gains, we’re saying like max strength gains, which is what they were looking at with this meta analysis was max strength. And that’s what we’re seeing. And so to me, this just confirmed it. So anyway, I think that’s enough.
Jerred Moon
Yeah, I think, as far as the definition of untrained, moderately trained and trained, I think, because it was a review, they just had to do, they had to define it based off whatever was reviewed. But I do agree with you, it’s kind of overall kind of a weak in comparison to an individual study that we would cover. Ultimately, I thought this was a really good study. This is not new information about the separation of days or hours like that is obviously they just they’re reviewing other studies, and I’ve read the studies about how far you should break up your training sessions. So considerations for garaged mathletes. The first one, and this is my biggest problem with the interference Fact is, how much does it actually matter? And And I’m not talking about statistical significance or anything like that. But when you start arguing about the interference effect, you’re arguing about, you’re starting to argue about perfection. And so it’s what is the strongest you could possibly be or the fastest or best endurance level, you could be at optimal perfection, right. And that’s how people are normally looking at the lens, when we looked at the study was at last week or the week before on allergy medications. that study was stating, if you take high doses of h1 and h2, anti histamines, it’s going to blunt the progress, you could see an exercise, that’s alarming. That’s not how the interference effect works. It’s not like, Hey, I just did a bunch of strength training that I’m gonna go run for 30 minutes. Crap, I’m not going to see any results from today. Even if you’re incredibly trained, let’s do let’s say a 10 year athlete, like, it’s, it’s not like that, it’s just, you’re gonna see 5% progress here, instead of a 10% progress or 7% progress and your strength. If you continue to do that, like it’ll just be slower. So I do, I think interference effects sometimes is getting into the weeds about what it is, it’s not like they completely negate one another to where you’re not going to see in your results. But we are talking about how to be more optimal. That’s what we do take these considerations into our programming. So takeaways for the garage, gym athlete, if this is a big deal to you, and you absolutely want to maximize results, and you could break your sessions I’ve been to morning and evening, a lot of athletes do that kind of stuff. I think it’s, it’s hard. It’s it’s kind of unrealistic to maintain. But if you have a lifestyle that permits it, I did it for a long time in the military. Because I could train with the military in the morning. And I could train by myself in the evenings or in the afternoons. And so I did that a lot early on. But it also makes for like, shorten training sessions I’m not doing I would I wasn’t doing like an hour and then an hour I was doing, you know, 3040 minutes and 3040 minutes at the end of the day. So it’s still the same amount of training time. So that’s one thing, you could break them up, or just do different days. And that’s that we stick to that. On BCT track without variation. It’s kind of strength. And then it’s, you know, let’s just call it endurance work conditioning. And the reason I’ve done that the entire time I’ve programmed it is because I’ve just read the research, and I know how to how these things should be maximized. And so you can also break up per day, or, lastly, just follow garage mathlete programming, we’re thinking of these things into, or taking these things into account when we do program, as Joe is stating. And yeah, you will see the occasional day of some sort of strength work and a conditioning session because it’s not going to kill you. And there’s a real world real life scenario here that I think always needs to be factored in. If you’re ever in a situation in your life where your fitness has to be used or tested. You it’s not gonna be like, Oh, thank God, it was only an endurance test, or only a strength test. Like you, I think a human needs to be able to switch between modalities and be a little bit more functional than that. So especially on the hard to kill track. If you see both on the same day, like this is not functional, optimal concurrent trainings. Like it’s real life, and you need to be good at life too. And so that we do, I do factor that in. I generally call that the human element of things. It’s like the realistic like, let’s get outside the science and textbook stuff and let’s just talk about what life is actually like. And so that’s why we do occasionally not follow the rules. But yeah, overall, great study and numbers. Good one for concurrent training. Ultimately.
Joe Courtney
It also said like the endurance that they tested, zone two wouldn’t really be factored into that because it’s lower intensity. And then we do a lot of zone two. And so I think that’s what even have a lower if, if not No. interference effect.
Jerred Moon
Yeah, zone two is almost never factored anywhere. Which brings me to why we get sick. This is so we’re moving to the book. I’m going to go first. Alright, I’m going first, because you all always go first, and I let you have all the best points, so I’m just gonna steal all your points. You’re just a fanboy of Ben Bateman. So we I did an interview bigman twice on the better human ology podcast have had offline conversations with him. He’s an awesome dude really enjoyed his book, why we get sick. But with every book, I try to bring the good and the bad. So I’m going to start with the bad. And that is his his fitness section is weak, weak sauce. I’m sorry, Dr. Beckmann. But this is our world. And so I think I’m allowed to say it. I’m not a PhD. But this, the fitness session section was weak. He really hated on bicep curls. I’m getting super specific, he said, but I thought it was funny is like he argued that it’s not functional at all. And I always bring this up to people who like to make that argument is the next time you get a gallon of milk, or whatever, out of the fridge. Let me just let me know if that’s any iteration of a bicep curl. When you put it back. Okay, then, let me know, the next time you do the snatch movement in your daily life, the next time you grab something with full force, open the hips and throw it over your head. Let me know when that happens, compared to how often a bicep curl shows up in your daily life. So I think it’s funny when people try to say bicep curls are not functional. I’m not a huge lover of bicep curls, if you’ve seen our programming, they’re only ever occasionally in there. But I think the argument that they’re not functional is a is a weak one. But that’s not ultimately why I thought it was weak, he really hit hard on why you should be doing high intensity interval training while you’re during training should be high intensity, everything intensity, he talked about intensity, like we all know that. That’s a real surface level. And I was surprised to hear it from Ben bickman. His undergraduate degree is like in bio energetics, which his energy systems, I don’t think he’s taking into account more serious intensity for longer durations, I do think he’s talking, you know, more to people who are not healthy, who need to push themselves a little bit harder. So I will give him that credit. But you got to be careful with the high intensity all the time, which is what’s kind of his recommendation. So I’m gonna link so
Ashley Hicks
that he talked about he talked about like two to three hours of exercises ideal
Jerred Moon
day,
Ashley Hicks
that’s what it sounded like six days a week, two to three hours, at least a minimum of 20, up to 40 minutes,
Jerred Moon
was like herding cats two to three hours per day. I know he personally said like, sometimes he his sessions are 20 to 40 minutes or something like that. But I’m just gonna go I’m gonna start with the bad because I just thought his fitness session section of the book was small, but also weak. But there’s a lot of amazing stuff in the book. And so I’ll I’ll end with my good takeaways from the book. So what do you guys think of this book?
Joe Courtney
was written by someone else and go first this week?
Kyle Shrum
I actually should go first.
Joe Courtney
Okay, there we go. Actually, it is fingers point.
Ashley Hicks
So it’s a lot about insulin resistance. Versus like he talked about, you know, we talked about glycemic index. And we talked about other things. And he said, a lot of people don’t think of insulin resistance when it comes to a bunch of basically sickness, and a lot of like heart diseases and other things that it can relate to. But he’s saying insulin resistance is a great indicator and an actual, actually an early indicator of things like diabetes, even things like dementia, Parkinson’s disease, heart issues, blood pressure. I mean, he related it to a ton of different things. Cancer, infertility was another one. And he the amount of people that it’s very common, and he said, it’s at least half of Americans. And his idea is more like 80% of Americans, which is I brought this up when we did our last book review about you know, sometimes it’s a lot of information, but I do think a lot of Americans are sick, if you will, um, so I like what he was talking about and how he broke it down to where he like told you what insulin is, and then like, how it affects and how terrible it can be if you’re insulin resistant, excuse Me, and then he does talk about the effects like inflammation in the body. And then I was talking about fertility. That kind of blew my mind too, which makes sense. I, again, if you’ve got a lot of inflammation in the body, he talks about preeclampsia, because your blood pressure goes up when you’re insulin resistant. It can affect hormones, which is huge in females, because you have a cycle every month, and your hormones go up and down, as well as when you are pregnant. And he talked about even after pregnancy, but he even touched on men and testosterone levels. And that was pretty crazy. Even puberty for, you know, those of you who have kids that are in their teens, or, you know, getting up to preteens, he talked about puberty is happening earlier and earlier, because of the amount of children who are insulin resistant because of basically their diets is what he’s summoned down to. So um, age, genetics hormones all connected. And his solutions are pretty much what we have talked about here in garage mathlete on our podcast, he’s talking about, you know, limit your carb consumption, you know, watch what you eat and drink. But the biggest takeaway, which I’ve had on, I think, the last three podcasts, I’m just gonna drive it home, again, your protein intake he just talked about, if you are getting sufficient amount of protein, and then filling that in with fat, and then carbs, and good carbs, we’re not talking about processed carbs, you’re going to feel more full more satiated, your glycemic levels aren’t going to go up, your sugar levels aren’t going to go up, you’re going to stay a little more even keel. But I liked his nutrition, how he talked about nutrition and how you should deal with insulin resistance. But Jared, I agree with you, I was kind of laughing about the whole workout exercise portion that he talked about. But overall, I liked this book as a lot of good information. Joe, what did you think about the book,
Joe Courtney
I have come to realize what because there’s so many nutrition books out there, starting to pick up on what I like seeing in certain nutrition books and the concepts of what they’re based off of. And I think when it’s based on a certain fundamental or like less less about a specific item or specific diet, if you can get a broader look on a fundamental issue, then I think you can give people a lot more to take away from it. And it’s not going to like a demonize one thing, or it’s not going to be really hyper focused on a on a very niche area, or a very specific diet that you’d fall into the strict parameters. But one, a book like this is really good. Because of the fundamentals, everything goes over, it’s all centered around insulin, and then what you should eat, and the lifestyle you should have, which is basically everything that we preach all the time anyway. So I think it’s all really, really good because of all that. And at the end of the book there, the PDF did have a list of foods of the good ones that he should eat, the ones you should avoid. I didn’t I looked at it really quick, as I was scrolling through, I didn’t really see anything about carbs on it. So I don’t know which ones if you even had carbs listed besides like actual like potato rice, things like where are those but judging by everything else talked about in the in the book is it’s kind of once again, skewed toward very low carb. And one negative, I guess I would say is that it’s another book that is it’s informally directing people toward keto, which I think a lot of people would take away and I don’t think that’s always the right takeaway, but low carb in general, this one was a little bit less heavy handed in the keto space because he does go about mentioned ketoacidosis and some other things, but low carb in general and all the points that he hit home on was really really good. And yeah, you know, fasting, sleep, exercise, all that stuff. I kind of like the shot he took it curls, but then he also ended on Don’t skip leg day. So that’s all good.
Jerred Moon
He’s got some good points.
Joe Courtney
Yeah, I Jared, I think they just need to bring you on whenever they have these these exercise portions and just like hey, let’s let’s just talk, let’s just have this melding of the minds.
Jerred Moon
Well, this is the thing that got me was just, uh, he was so about the science throughout the entire book, and then he got to his fitness section. And he didn’t quote one study. He was just like, here’s how you should do it and but he didn’t like say reference anything or like, I think it’s just kind of his take on it in a book being primarily about a hormone and not taking into account the hormonal effects of exercise I thought was a bit that that part of it was missed, but yeah,
Ashley Hicks
Joe, I think about your carbs that you’re talking about. He didn’t necessarily give I don’t think a list for like foods, but he did talk about, like, depending on what your if you took the survey that’s in the PDF as well, depending on what your score was, is where you needed to start out. And I think it was like 50 grams, 75 grams and 100 grams depending on where you were versus on his scale or when Okay,
Joe Courtney
yeah, I missed that. But his advice on you know, things and once you get this happening the sugar book as well, but to completely eliminate any sort of sugar juices, because they just you miss out on the, it’s just loaded with sugar, and you don’t get the fiber by myself by a half gallon of oj in the fridge. And I think it takes me three weeks or so to get rid of it. Because I’m drinking it like a half a cup to maybe a full cup at a time in my protein shake after a workout. Big and I blame Jason wood on that one because it is orange creamsicle protein shake, but it’s pretty damn good. had something else? Oh, so that when he ended the book, I pulled this quote out that I didn’t. I don’t pull quotes too much. But one thing that I really liked toward the end, because he tells you all these things of like, Hey, you need to focus on this, I need him Don’t eat this exercise here, focus on your sleep, do this fasting and all these things. And some people are just like, this is a lot to take in right now I need an I did your quiz, I might need to, I need to make some sort of change. And one of the quotes that he has toward the end is the best advice is one you’re willing to actually do. So that’s where you start the one you’re most willing to do, do it. And then work on the next one, and then work on the next one. It’s not saying hey, you need to change all this immediately right now. Pick one, stick with it, and then pick the next one. And then progress to that which so that one I liked toward the end. Definitely a little heavy, heavy handed in the science jargon at times in the beginning if you’re not familiar with insulin, but he eases into the into things and he does give you reasons and good examples and is better explaining him then some doctors are with with their books, which I liked. And each chapter is has has the focuses of what they’re on as well. So you can skip ahead and go look at the things. So that’s my thoughts on it. What about you, Kyle?
Kyle Shrum
So I thought that he actually did a better job than the the author of sugar crush. As far as like the technical jargon. I think he did a lot better job with uh, yeah, keeping it more in layman’s terms, then that they cover basically the same material. So I would say, but I would say pick up this one, if you’re going to, if you’re picking between those two books, then pick this one. For that reason, because I think it was I think it was better explained and in layman’s terms. Also, I would say, if you’re going to get the audiobook version, go ahead right now before you get it and just start repeating the words insulin resistance to yourself every three seconds, just start doing that. And you know, a couple of days before that way you’re into it, because you’re gonna hear that over and at probably about an hour. I didn’t actually count him but I would say at least 2000 times you’re going to hear the phrase insulin resistance by by reading this book, but that’s what the book is about. And his overall point with why we get sick is insulin resistance. That’s his that’s his overall point. And I was interested there was a little bit more in this book actually about migraines than there was in sugar crush sugar crush touched on it a little bit, but there was a little bit more about migraines in this one, and he made the point that it could be based on and again, this is kind of still up in the air as far as migraines are concerned, science still doesn’t really know what’s happening with him. But he said it could be that the brain isn’t getting enough fuel that there’s not enough fuel uptake in the brain and that’s what’s causing my migraines. In my experience, so migraines it seems like both can be true. It seems like if I’ve had too much sugar, especially too much sugar in one in one hit. One hit sorry, not one meal.
Joe Courtney
get ahead of that sugar,
Kyle Shrum
I’m not mainlining sugar, okay, go if you get too much sugar at once, I’ll say then then it could you know a migraine could hit or if if have gone most of the day and really been focused on work or like I’ve been sitting for too long or I haven’t drank enough water or something like that. If I’m gonna if I’m kind of starved in that in that way then it can also hit or if I go too long without good sleep or something like that. So to me it could be both like maybe there’s not enough fuel there. Maybe there’s too much sugar at once or something like that. So but it did touch on migraines a bit more than sugar crushed it and that stuck out to me obviously because of My, my experience from migraines. Yeah, anyway, I thought it was really good. There’s a lot of talk in there about the different, which is something that I’ve been researching personally and studying personally. glycemic index and glycemic load. And there’s a, there’s a lot of good. He explained that I think very well, about the difference between the two, because you’ll hear if you start jumping into carbs, and jumping into diet, and all those kinds of things, you’ll hear those two things reference the difference between index and load. And so he did a really good job of framing that in a way that was easy for me to understand and easy for me to kind of move forward with that as well. So overall, I thought it was a really good book. Very, very helpful. And, yeah, kind of, like Ashley said, it kind of confirms all the things that we that we talked about here on the podcast.
Jerred Moon
Yeah. So some of the goods from me. I interviewed bickman several years ago, so a lot of the stuff you see in garage mathlete. That’s like, sometimes we cover a book or study and we’re like, ah, see, we’re doing things right. And we were doing it right. for other reasons. This case, it’s reversed. It’s like we’re doing these things because of an interview with Ben Ben bickman. Like he was very, he changed the way I thought about a lot of these things, specifically bringing insulin. And there’s a lot of debate in the nutrition world about whether or not it’s just calories in calories out or insulin actually has, you know, this much of an effect and I’m, I’m more in the insulin camp, I do think that calories in calories out are very important. But I just think that there are so many weird diseases and health problems out there that you can’t just be about the about calorie consumption, and a big fascination. He didn’t he didn’t mention this one, I think he mentioned Ms. But he didn’t mention ALS. That was first brought up by in sugar crush, he thought that constantly, like having high amounts of carbohydrates could lead to ALS. And ALS is such a weird, a weird disease because it seems to target or attack really healthy individuals. Like Like I’m a prime candidate. Like the the the risk factors are like having served in the military and you’re like really fit, you know, like, those, those are the people who get ALS, and they don’t really know why, you know, and could it be related to something like insulin or sugar? You know, I don’t know. And I think this all warrants more research and understanding to know these things. And so I think, I think every human should know more about insulin, and how it works and how it works in your body. So I think that this book is, is something that everyone should pick up and read. He does a really good job of not being too keto, like Joe saying, like, that’s, that’s really where he lives and what he thinks. But he’s really good about caveats about like this not necessarily working for everybody. And then he had specific amounts of carbohydrates, like Ashley was saying, for if you’re, you answer this many questions, basically, if you’re really fit and healthy, you could probably have this many carbs. If you’re, you know, you have a lot of problems, you probably have this many carbs, I still slightly disagree, but they even had a caveat like, you know, it depends on your activity level and all this other stuff. I think the top end carbs he recommended for me it was like, I think it was like 100. If If I answered no questions to the affirmative, I think I could have 100 grams of carbohydrates, which, which is fine. I think it’s probably for me, I think it’s probably closer to like 150. But again, that’s like that’s getting into the nuance. So I think that I think that he did a really good job of like breaking it down that way, because most people who are writing and more low carb, is the answer book are like, they’re very, you’re gonna die, you will die. If you keep eating carbohydrates, doesn’t matter. Doesn’t matter who you are, how much you exercise, what you do, you need to eat less than 20 grams of carbohydrate every single day. And that is the answer to every problem that you have. And he wasn’t like that. And so that was a big reason I did like this book, because he wasn’t religious about it. You know, he was more, here’s a lot of the science. He gave caveats when they were necessary. And he was even hit on some, like super controversial studies. And then he would even say that like, this one’s a, you know, a bit controversial or whatever. But here’s, here’s my take on it. And so he did a really good job. And I think I think it was good. Yeah, another point I had was on the glycemic load versus glycemic index. I think that’s something that someone people really need to understand. In short, glycemic index is basically how it spikes your blood sugar, how food different foods, spike your blood sugar more immediately and glycemic load is like the usable amount of carbohydrate used over a longer period of time. I don’t think people take those things into account. I think that’s really, really good thing to pay attention to. But it’s information like this that just keeps me in that low carb camp. Like every time I start to stray away from it. I’m like, it’s probably Is the answer. I don’t sometimes I don’t want it to be the answer. I’m like, I just eat whatever, as long as it’s relatively healthy. But I do think we have too much access to things are too easy. Carbohydrates are too easy to consume. So I am ultimately in the low carb camp. And I think this book was great. So go read
Joe Courtney
1%
Jerred Moon
Alright, I’ll brief today’s workout.
Joe Courtney
Oh, man.
Kyle Shrum
That’s so nice of you.
Joe Courtney
Yeah, finally.
Jerred Moon
So today’s workout, the meet yourself Saturday, this week is 60 minute run. You run for 60 minutes. That’s it and time to close it out. So I do want to say it’s a 60 minute run. It is not a 60 minute walk. Oh, I bet you’re gonna say like, bro or like, Well, yeah, I want you to run. Like, yeah, I don’t want you to sub. That’s true, too. But I want you to run the entire time. That’s the challenge here. The challenge is not go move your your butt for 60 minutes. That’s not a meet yourself Saturday workout. That’s just getting some activity. And we do that all the time. This is I want you to run without stopping for 60 minutes. That is very hard for a lot of humans to do. Even trained people. I remember the first time I did this, I hadn’t been working out for a long time. That wasn’t something I’ve ever run for an hour. And I did it. And I was like, there were so many times where my brain was just like, let’s just stop like this is boring. Like, can we just not do this anymore? And so that’s where I want you to get I want you to get that interesting self talk. So do run the entire time is just the clarification I have for this workout. It. It might seem simple and easy. But it this one should be pretty hard. It should, it should screw the brain a little bit if you’re doing it correctly. So What tips do we have on something so simple?
Joe Courtney
When you went first, you should call on someone? Joe? Alright. So I might get flack for mine. But it’s all about the plant. Walk, walk run? Yeah, don’t do it. It’s all relative, you know, it’s, it’s someone’s running speed? No, it is it is 60 minutes. If you’ve been doing our programming and been doing some D load weeks, you should have already been doing some fate had some 15 minute run days on zone two. So you can might know your pacing. So what I’m going to say is because it’s so long, you don’t want to go hide out the gate too quick, because then you’re going to reach a point, you know, after 2530 or so minutes, where you’re going to just hate life and you either can’t run anymore, or you’re just gonna keep going so, so slow. So I’d say for the first you know, 1520 minutes, try and work around a good 75 ish percent heart rate zone and that pace that you’re at, try and keep that for the duration because even though you’re at that same pace, your heart rates gonna go up. So by the time you get to the 45 minute mark, you’re going to be into your zone for and then it’s going to be more painful if you’re if you’re keeping that pace. So if you set that pace early, a comfortable pace early because your heart rates gonna gonna keep going up, then by the time you have 15 1015 minutes left, it’s going to be painful. And then you can also increase your pace as you go if you have some more left or to just finish out strong anyway. So that would be mine is that have an early, good pace set. Not too too fast and try and keep that and if anything increase as you get later on.
Kyle Shrum
Why did you think you would get flack for that? I don’t know. Because I think that’s like when I think that’s really good advice. I
Joe Courtney
I have great ideas. Yeah, she has great ideas and a great brain. And I feel like I just can’t. Oh, okay. Good. All right, Kyle. I think you’re the You’re the man asked about running.
Kyle Shrum
Oh, yeah, absolutely. Definitely.
Jerred Moon
You didn’t have an update that said you like it now. So yeah.
Kyle Shrum
Did I say I like it?
Jerred Moon
I think you You said I kinda like running now. Whatever. Oh, yeah. Your favorite update you’ve ever given? You’re right.
Kyle Shrum
That was a long time ago. I might change my opinion on that. I’m running in our acquaintances. We’re not buddies. Were acquaintances. I would say honestly, I think Joe’s advice was good. I mean, Jared is probably going to crap on it here in a second but I thought it was a good because because he’s absolutely right. Like once you get once you get to the longer duration it’s gonna take you more effort to keep that same pace which means your heart rates gonna go up anyway so the by
Jerred Moon
page your you guys are like specific and this is not for you. I know what you guys mean. I’m just clarifying it for the good listeners, like if you’re going to 730 keep a 730. Right? independent of the heart rate.
Kyle Shrum
Right. Okay. Right. So, yeah, make sure you warm up first. Don’t go into a 60 minute run. Ice cold. Yeah. Yeah, that’s what I say. Okay, all right. Yeah, get some good, get some good tunes, I will say, because we’re going from Max meters here, right? It’s not just, it’s not just to go for a run, you know, Jared threw that caveat in there, too. It’s not it’s like running the whole time. But it’s not just that, like you’re, you do want to push yourself and try to go as far as you can. It’s not just surviving for 60 minutes, either. It’s you want to push yourself and go as far as you can. So I would say, you know, listen to something that’s gonna get them pumped up to do that, obviously go to as Metallica, for me. Get that in there. You can also get some good good beats there for a good pace as well, to go for a long distance. So anyway, I’ll say yeah, in Bahrain,
Joe Courtney
it’s surviving.
Kyle Shrum
Surviving. Okay, well, you’re the only person that’s ever gonna listen to this that lives in Bahrain. So
Joe Courtney
one of our athletes was here for like, six weeks.
Jerred Moon
How do you I get it like why I think my five mile run time was like, 20 minutes slower in the middle of summer versus like,
Joe Courtney
yeah, winter. It’s crazy. Yeah.
Kyle Shrum
Ashley,
Ashley Hicks
I think you should just listen to fuel by Metallica on repeat, while you
Jerred Moon
have ever actually heard of Metallica song before,
Kyle Shrum
just stop, just get off the podcast.
Jerred Moon
You can’t say that to me. I’m gonna kick them off right now. Um,
Ashley Hicks
I say the first time I did this, I did it with a friend, Taylor, TiVo. She was one of our athletes at the time. And we It was good, because she didn’t stop. So I didn’t stop. And I went through what Jared went through. Like, I think it was like 40 minutes, and I 20 minutes left. And I was just like, I’m done. I don’t want to run anymore. And I like running. So um, it is mental as well as the whole physical side. And the pace for me. Back then I wanted to keep in with like, at least a 10 minute mile, which was kind of slower, right? But so that way I could sustain through the 60 minutes. But like everything I do, I ended up going on out the gate, and then getting a little slower. So I didn’t quite make six miles within the 60 minutes. But just be mindful and don’t do what I did actually stick to the pace that you want to do. Yeah, be smart about it. And then when your brain tells you to stop, ignore your ignore what it’s telling you. Just keep going. Yeah, call him on the tune. So I’m good, Jared.
Jerred Moon
What actually, I actually think Joe’s advice I was, I was joking, I’m not going to crap on it. I think that’s really good trying to keep a pace the entire time. Because that that holds you to a standard at the start of the workout that doesn’t allow you to, like, be like, I’m tired or whatever, you know, so you need to if but you got the setting that standard, I think would be the hardest part, you know, of the thing, would you say like 75% of your, like fastest? Like, where we’re like we’re how do we how do you think that we should should hit that?
Joe Courtney
Like so I mean, if you’ve done these runs before, you might know your pace some and I mentioned last week, I was actually able to go from three and a half miles to the full 15 minutes of zone two without stopping running. And it’s you know, 9900 degrees out here. And I was out as I was going through, I know what I kind of know my pace. And I know in the first mile or two miles, I had to dial it back a little bit. So I was floating between 73 and 75% of my max heart rate. And I was keeping that pace. But then as I got toward the end, that pace pretty much stayed the same. But I was tiptoeing on 80% toward the end of that 15 minutes and my pace did come back, come down a little bit because I did have to stay in zone two, but this you don’t have to stay in zone two. So you would just keep that same pace. And just let your heart rate go over to the 80%. So that’s why like 73 to 75 ish if you’re tracking your heart rate in the beginning of that have a decent pace and then should just follow suit and you know, after 30 minutes, assess and even go faster.
Jerred Moon
So while I think that is great advice, mine is just different. And so mine was a challenge this time and I want to challenge people to have a heart rate monitor on but don’t pay attention to it so much. Definitely don’t do zone two, unless you have a medical reason in what you’re doing zone two, don’t do zone two this is I didn’t just program a random zone to 60 minutes on Saturday, like understand what the workout is. I’ve kind of already stated that. But I I would challenge you to find out what you think when you start running your 16 minute pay says for at least like the first 10 minutes, I just run and see what it is. I you know, there’s a everyone has like a comfortable pace right of like you’re running and you feel like what it is, my comfortable pace is never in zone to my, my comfortable pace is zone three, and then I will end up in zone four and in a 60 minute time period. But your body’s more accustomed to zone four doesn’t feel so bad after you’ve kind of done the slow boil to getting there as opposed to like trying to start a zone four out the gate. And so that’s my challenge is be a little less reliant on the heart rate monitor, go out at what is a comfortable pace. If for some reason, a comfortable pace is zone one for you, you’re doing it wrong, and get out of the zone two, zone three is actually considered race pace. So zone two is building a lot of aerobic capacity, zone four and zone five are building like this threshold and speed. Zone three, if you’re a true endurance athlete is where you’re supposed to run your races. And then you’re only supposed to go into zone four if you’re like trying to crush it at the end or when it’s burning. Yeah, so just keep that in mind too. Because that that is where my comfortable pace tends to be is like I want to just naturally be in zone three. And so kind of find out what that is for you be a little less reliant on the monitor and push yourself as Kyle said it is for max meters. See how many meters you can get. But uh that’s it. Well, we’ll wrap this one up. A lot of new stuff coming garage mathlete. If you are. One of our athletes, thank you so much for being part of community for following the programming being consistent. And just being as awesome as you are. If you are not one of our athletes, you can fix that problem by going to garage gym athlete comm and signing up for a 14 day free trial. But that’s it for this week.