SWAP Adventure Team

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Running Coaching from David & Megan Roche

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SWAP Adventure Team

SWAP Adventure TeamSWAP Adventure TeamSWAP Adventure Team

Running Coaching from David & Megan Roche

Signed in as:

filler@godaddy.com

  • Home
  • Meet the Team
  • Pricing & Contact Info
  • About Us
  • Training Plans
  • Podcast
  • Writing
    • Featured
    • Training Theory + Science
    • Trail Tips
    • Mental Health
    • Fueling
    • Injuries + Prevention
    • Workouts + Training
    • Culture
    • Race Takeaways
  • Patreon

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Fueling

Can Extreme Fueling Approaches in Races Lead to Breakthroughs?

Increasing Carb Intake Before and During Races May Improve Endurance Performance

Increasing Carb Intake Before and During Races May Improve Endurance Performance

Mid-race fueling is a hotly debated topic, with different approaches working for everyone. But emerging science may validate what some of the best athletes do in practice--consume more calories than is traditionally suggested. 

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Increasing Carb Intake Before and During Races May Improve Endurance Performance

Increasing Carb Intake Before and During Races May Improve Endurance Performance

Increasing Carb Intake Before and During Races May Improve Endurance Performance

A 2021 study gathered data on what nutrition runners consumed before and during a 24-hour ultra run. Quantity of carbohydrates leading up to the event and during the event both correlated with performance outcomes.

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The Microbiome and Athletic Performance

Increasing Carb Intake Before and During Races May Improve Endurance Performance

The Connections Between Overtraining and Underfueling

Gut microbes play a big role in athletics, and the microbiome could be positively impacted by behavior changes and supplements. Let’s dive into some smelly science. 

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The Connections Between Overtraining and Underfueling

The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

The Connections Between Overtraining and Underfueling

According to a new study, overtraining and underfueling share pathways, symptoms, and diagnostic complexities. Those connections have important implications for long-term adaptation and health.

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The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

A recent report in The Oregonian details allegations that the University of Oregon program adjusted training based on body composition readings in repeated DEXA scans. If true, that practice is medically dubious and physiologically wrong.

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Don't Worry About What the Scale Says

The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

The Negative Health and Performance Impacts of Program-Wide Body Composition Monitoring

The message of this article isn’t to throw away your scale necessarily. It’s to make sure that number is in context and that your self-acceptance is unconditional.

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Within Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

Within Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

Within Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

Eating enough to fuel an athletic life is essential for health and performance. And it goes beyond making sure you have enough energy availability on 24-hour cycles.

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5 Gut Training Tips for People with Crappy Guts

Within Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

Within Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

The big takeaway is that your stomach is likely highly trainable, even if you have an unhappy gut history, but working from a genetic baseline, and incorporating things like food sensitivities specific to your background.

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Fasted Training May Have Long-Term Risks, Especially for Female Athletes

Within Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

Fasted Training May Have Long-Term Risks, Especially for Female Athletes

Female athletes and male athletes respond to some training interventions differently. And the discussion around glycogen depletion might be one of the biggest offenders when it comes to failing to fully account for sex differences.

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The Importance of Eating Enough Food

Let's Talk About Disordered Eating and Male Athletes

Fasted Training May Have Long-Term Risks, Especially for Female Athletes

Eating enough is key for long-term, sustainable athletic growth. However, what eating enough means for each athlete varies a ton based on body type, genetics and background.

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Do You Burn More Calories in Cold Weather

Let's Talk About Disordered Eating and Male Athletes

Let's Talk About Disordered Eating and Male Athletes

If your body temperature drops during a run, you burn more calories as your body works to stay warm. However, after you warm up, you probably aren’t burning any more calories than usual.

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Let's Talk About Disordered Eating and Male Athletes

Let's Talk About Disordered Eating and Male Athletes

Let's Talk About Disordered Eating and Male Athletes

 Issues with disordered eating in male athletes are becoming more common to talk about, but as outlined in this 2016 meta-analysis from the Journal of Sports Sciences, the research area needs more development.

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Understanding Glycogen, Your Body's High Performance Fuel

Understanding Glycogen, Your Body's High Performance Fuel

Understanding Glycogen, Your Body's High Performance Fuel

Put 100 runners around a pre-race dinner table, and they won't agree on much. But one thing most would agree on is what to eat- a big pasta buffet.

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How Much Should I Hydrate During A Run

Understanding Glycogen, Your Body's High Performance Fuel

Understanding Glycogen, Your Body's High Performance Fuel

Hydration can be a tough nut to crack. Here's how to dial in how much you should be drinking during a run or race.

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Should You Fast Before A Run

Understanding Glycogen, Your Body's High Performance Fuel

How to Hydrate for Better Trail Running

There's a lot of differing opinions as to whether you should run fasted. But doing too much or too fast could have drastic effects.

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How to Hydrate for Better Trail Running

Train Your Gut to Fuel and Hydrate Better on Race Day

How to Hydrate for Better Trail Running

As trail runners, hydration is essential. We talked to leading coaches and athletes on how to stay properly hydrated on the trail.

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How to Hydrate for Better Trail Running

Train Your Gut to Fuel and Hydrate Better on Race Day

Train Your Gut to Fuel and Hydrate Better on Race Day

As trail runners, hydration is essential. We talked to leading coaches and athletes on how to stay properly hydrated on the trail.

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Train Your Gut to Fuel and Hydrate Better on Race Day

Train Your Gut to Fuel and Hydrate Better on Race Day

Train Your Gut to Fuel and Hydrate Better on Race Day

Failing to train the stomach as hard as you train your legs, lungs and heart could ruin your race no matter how many miles you run.

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Alcohol and Athletic Performance

Alcohol and Athletic Performance

Alcohol and Athletic Performance

There's conflicting evidence (both scientific and anecdotal) about the impacts of alcohol on athletic performance. Here's a refresher.

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