239. Q+A on Hydration, Ultra Pacing, Protein Intake, Daily Nutrition, Progressive Overload, 2025 Predictions, and More!

Some Work, All Play

David Roche and Megan Roche

Sports, Running

4.8 • 1.4K Ratings

🗓️ 31 December 2024

⏱️ 80 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

We got some very surprising news before recording this celebration episode! This one has it all: complicated training questions, predictions for the future, and a stunning twist to start the episode (and we were in for a lot more stunning twists after we recorded).

The questions from podcast listeners were on tons of amazing topics: heart rate drift tests to estimate zone 2, how to pace ultras, why we think 2025 will be the year of a hydration emphasis in endurance performance, the sponsorship landscape, returning to training after layoffs, supershoes, protein intake, strides v. workouts, our thoughts about daily nutrition outside of athletics, running form analysis, progressive overload across training cycles, and our big goals for next year.

Our new baby’s name is Ollie Hope Roche, after Megan’s favorite poet, Mary Oliver (and the high point of the Leadville 100, Hope Pass). Remember, Ollie, what your namesake wrote: “Only if there are angels in your head will you ever, possibly, see one.”

We love you all! HUZZAH!

-Megan, David, Leo, and Ollie

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Transcript

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0:00.0	Woo!
0:01.2	Welcome to the Summer Call Play Podcast.
0:02.9	We are so happy to be with you today.
0:04.5	Happy Tuesday.
0:05.3	It's Tuesday.
0:06.2	And we have a special guest joining us on this Tuesday.
0:09.2	It's wonderful.
0:10.3	Megan, do you want to introduce our special guest?
0:12.1	Hi, little Ollie.
0:13.0	He's actually looking at us right now.
0:14.3	I should just toss a camera, a microphone down there.
0:16.9	It's Oliver Hope Roach.
0:18.7	He's here with us all six pounds, one ounces of it. Actually,
0:22.5	he's probably shrunk in the few days since he was born. And he's here. I don't know if he's
0:27.1	shrunk. This guy slurps some milk. It's true, actually. I feel like you were just designed to
0:31.3	cluster feed your entire life. Oh my God. So for this that don't know, cluster feeding is what it's called when if maybe early in their life, usually it's like second night, feeds basically constantly throughout the night.
0:41.0	It's the newborn thing that everybody talks about. And it's kind of a right of passage.
0:44.6	Okay, constantly, but it's like every 90 minutes. I'm like, dude, you need to step up.
0:49.2	You need to the David Roach theory of fueling. Like, it get this up every 45 minutes. It was getting to 15 minutes, like at times.
0:54.6	And I'm like, that's all ultra running is.
0:56.5	It's just cluster feeding for adults.
0:58.4	And I'm really pumped about that.
	...

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