256. High Carb Domination, Steep Races and Vert, Heat Suit Guidelines, Increasing Stride Power, and Kilian’s Western States Prep!

Some Work, All Play

David Roche and Megan Roche

Sports, Running

4.8 • 1.4K Ratings

🗓️ 29 April 2025

⏱️ 94 minutes

🔗️ Recording | iTunes | RSS

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Summary

We put on our space cowboy outfits for this great episode! The main topic centered on the almost-ubiquitous use of higher carb intakes in recent races, from the Canyons 100k to the Boston Marathon to the cycling classics. What once seemed optional is now mandatory. Where do the next breakthroughs come from? We outline some ideas to try to catch the waves before they become obvious.

There was also some fascinating science on warm-weather and metabolic processes, showing reduced carb oxidation rates in heat. That could have big implications for how fueling and GI training changes with harder efforts.

And this one was full of the best topics! Other topics: Megan’s heat suit debut, our current thinking on heat suit guidelines, David’s 50k race, what he is learning approaching Western States, fluid intake, a study on intense PM exercise and sleep, the wild Canyons 100k, Kilian’s fascinating training approach for Western States, a follow-up on the shoes dominating the road scene, the Breaking 4 Project, and putting power in your stride, plus a Q+A on steep vert, Jess McClain’s Boston Marathon training, and fueling from gas stations!

You are all heat champions to us. May you be blessed with the stickiest treadmills.

We love you all! Huzzah!

-Megan and David

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Transcript

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0:00.0	Woohoo. Welcome to the SomeWork AllPlay podcast. We are so happy to do with you today. Happy Tuesday. It's Tuesday. And I'm feeling inspired by my space cowboy on this Tuesday.
0:09.4	Your space cowboy. This is one of the rare moments where I have no idea what you're talking about. Okay. The space cowboy is you. Oh, okay. And it comes from the fact that yesterday, this is actually Tuesday, we tried to record a podcast, and quite frankly, it was terrible.
0:22.4	Okay, okay. We got to stop there for a second, because often when we have to push the recording
0:26.5	back from our usual Monday into the actual release date of Tuesday, honestly, it's your fault.
0:32.1	It is my fault. It's me. I'm the problem with me. I don't know. Sometimes words are hard. I feel like it happens to us like one in ten Mondays.
0:39.2	But yesterday, I think it was both of us.
0:41.2	No, Megan.
0:42.5	Why would you say that?
0:44.6	Right now is when you have the opportunity to just be like, David, you sucked.
0:49.9	So we're just recording.
0:51.3	And I think both of us were like, David, you're not interesting.
1:12.5	You're just recording. And I think both of us were like, David, you're not interesting. You're not funny. You're actually a dumb bitch right now. What is going on? No, that's not the case. I do feel like it was kind of like a ping pong match. And every once in a while I'd go up and just like smash it. And usually you hit out, you hit like back returns quite well. And you were just like, what? What's happening? And I think it was because of your ultra brain and we were both a little sick. But I left you yesterday after we tried to do this recording and you were just up in
1:17.5	bed looking kind of miserable, coughing away, pretty sick. Well, yeah, I literally, not literally,
1:23.2	I figuratively shot the bed and then literally sat on the bed. So it was a vibe.
1:28.3	Yeah.
1:28.6	So you were sitting there in bed.
1:29.5	I left, went out for a run.
1:31.1	And as I was in the final mile of my run, I crossed a little hill and see just this figure
1:35.5	off in a distance.
1:36.4	And it is you running wearing your heat suit.
1:40.1	And you have just been revived from being sick in bed.
1:43.5	And I was like, where is this space cowboy coming from?
	...

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