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Some Work, All Play

306. How the GOAT Fuels, Single v. Double Workouts, Heat and Altitude Study, Caffeine Genotypes, and Building Bone Density!

Some Work, All Play

David Roche and Megan Roche

Running, Sports

4.82.1K Ratings

🗓️ 14 April 2026

⏱️ 94 minutes

🧾️ Download transcript

Summary

We got overconfident with a shoe experiment before this great episode! It started with a discussion of race-day fueling of Tadej Pogacar (who might be the greatest endurance athlete ever). 250 grams of carbs and 1430 calories for breakfast?! We zoom out to talk about cycling fueling generally, along with possible gender differences.

Then it was a big science discussion on a new study on heat and altitude that upended some of the older conventional wisdom. There seems to be increasing agreement across studies: heat training builds hemoglobin mass, and it may be additive when combined with altitude.

And this one was full of awesome topics! Other topics: David’s shoe-alteration experiment that went horribly wrong, Megan’s tips for improving bone density, our upcoming Boston Marathon trip, a study on doing one workout versus two workouts in a single day, how caffeine genotype affect performance, supershoes and injury risk, how to think about sleep, and video games.

Come for the science. Stay for the greatest roast of all time. David could be served with gravy at Thanksgiving after this one.

We love you all! HUZZAH!

-David and Megan

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Transcript

Click on a timestamp to play from that location

0:00.0

Woohoo. Welcome to the SummerK AllPlay Podcast. We are so happy with you today. Happy Tuesday. It's Tuesday. And we're firing up our best kitchen knives on this Tuesday. Oh, yeah, kitchen knives. I was getting well acquainted with the knife last week. You really were. Actually, not too well acquainted, which was my fear. You were cutting towards your body. Okay, I did cut my finger a little bit. It's unsurprising.

0:21.7

It was worth it.

0:22.7

And so this was all about science.

0:24.4

So we've talked about my issue with trail shoes in the past.

0:27.6

And the Adidas Agravick Speed Ultra 2 came out and it gained so much weight.

0:32.0

So I really got methodical with this test.

0:35.0

So the ASU won, the shoe that I wore for Leadville and all of my other races was 9.38 ounces in my size. The ASU 2 is 10.2 ounces in my size. And so I thought, well, if weight is the disqualifying factor here, you know what we have to do? Shut off some that weight. And you were doing it by cutting off the lugs with a steak knife.

1:10.7

Yeah, yeah. I mean, obviously there's better ways to do this. You could use a belt sander, but do I seem like the type of guy that has a belt sander at home? You did order a sander for $5 on Amazon, and it was terrible. Yeah, just a little, kind of like a nail file. And you were like nail filing the logs and the shoes.

1:11.2

It didn't work.

1:12.3

That's not going to work.

1:13.2

It's going to take a long time. So were like nail filing the logs and the shoes.

1:11.1

It didn't work.

1:28.3

That's not going to work. It's going to take a long time. So I took this knife and just chopped off some of the unnecessary logs. Not the whole thing, just part of them. But in the process, it wasn't very precise. Dude, you were cutting towards your body. That is like steak knife 101. Not the whole time. just a little bit of cutting from the body. I walked into the kitchen.

1:29.3

You are literally just salling directly toward. That is like steak knife 101. Not the whole time. Just a little bit of cutting from the body.

1:28.4

I walked into the kitchen.

1:48.0

You are literally just sawling directly towards your chest. While sawing off some of the shoe weight, maybe I can saw off some of my finger weight. Okay. So in this process, though, I documented it all of these. I thought I had achieved Nirvana. And sure enough, I got this shoe from 10.2 ounces to 9.6 ounces and still had plenty of lugs.

1:53.1

And then I took it out onto Green Mountain in Boulder and had a transcendently good run.

1:54.7

You were giddy heading into it.

1:57.1

I think you're thinking about all the video content that I took.

1:59.3

And you're like, my Instagram is going to be popping.

2:00.2

It's going to be great.

2:20.1

Even more than that. I'm like, I am changing the game. Everyone out there. It's like if you drop that much weight from you, it's like 6% of the shoes weight, you're going to be improving running economy across the board. I'm going to be changed the game. If Adidas can't do it for us, if these other companies can't, I'm going to be the one that changes everything. Were you considering just like hacking off the shoelaces, just taking like some of them off. Oh, well, I also did that.

...

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