Summary:

• Coach Donald & Coach Tim discuss the glycolytic system, what it means from a chemistry standpoint and some practical training applications for athletes.

Key Discussion Points:

• Addressing Common Misconceptions:

1) Our bodies hold lactic acid

2) Lactic acid makes you sore

3) The glycolytic system does not need to be developed in endurance athletes

• Deep Dive:

1) Quick ATP review

2) Glycolytic intro

3) Glycolytic chemistry

4) Capacity, fatigue & recovery

5) Training applications

6) Coaching points

• Webinar Pitch, Outro & Feedback

1) Link to webinar

Noteworthy Moments/Quotes:

• 2:05 - The coaches share they thoughts on Hyrox
• 7:00 - Coach Tim shares some highlights from the Spring Race Training program
• 10:15 - Coach Donald shares some myths associated with lactic acid
• 15:53 - The coaches review ATP production and the chemistry of the glycolytic system
• 27:40 - Coach Donald talks about capacity, fatigue and recovery as it relates to training the glycolytic system
• 33:10 - The coaches explore the concept of buffering, and the associated nuances
• 43:30 - Coach Tim provides an anecdote from a group session pertinent to the idea of clearing & buffering
• 57:25 - Coach Donald talks about some training adaptations for strength athletes, sprinters and endurance runners
• 1:08:45 - Coach Donald recaps the episode and chats about the Summer Trackside program

Resources Mentioned:

• Webinar: https://ghperformance.com/webinar/
• Website: https://ghperformance.com/

Next Episode Teaser:

In Season 2: Episode 16, the coaches explore the basics of the Aerobic System.

Summary:

• Coach Donald & Coach Tim chat about the phosphagen system, what it is and how it works in sports performance.

Key Discussion Points:

Addressing Common Misconceptions:

• The aerobic system helps restore phosphocreatine
• Creatine kinase is one of the fastest enzymes in the body

Deep Dive:

• ATP review
• Phosphagen Intro
• Capacity, Fatigue, Recovery
• Training Applications
• Coaching Points

Webinar Pitch, Outro & Feedback

• Link to webinar

Noteworthy Moments/Quotes:

• 0:54 - First the fun! Coach Donald talks about the start of track competition and Coach Tim shares his experience training and running with Jordan from Kool Run Club.
• 10:56 - Coach Donald talks about how the aerobic system creates energy that can then be used during anaerobic efforts.
• 14:10 - The coaches introduce the phosphagen system and what it does.
• 20:16 - Coach Donald takes a deep dive into capacity, fatigue and recovery as it relates to the phosphagen system.
• 31:10 - Using creatine as a supplement.
• 35:36 - Coach Donald explores how the phosphagen system ties into strength training.
• 40:50 - The coaches talk about some practical training applications for athletes.
• 50:08 - Coach Donald and Coach Tim wrap up the episode with some real-world examples of why it’s important to train the phosphagen system.

Resources Mentioned:

• Webinar: https://ghperformance.com/webinar/
• Website: https://ghperformance.com/

Next Episode Teaser:

In Season 2: Episode 15, the coaches talk about training-related fatigue, how to manage it and best recovery practices.

Summary:

• Coach Donald & Coach Tim talk about their reading habits, share some Coaching Moments and explore ATP and the energy systems that produce it.

Key Discussion Points:

• Addressing Common Misconceptions:

1) Correction about LAH

2) Fat cells don’t decrease, they get smaller

3) ATP is mostly just used to keep your body temperature up

• Deep Dive:

1) What is metabolism?

2) ATP review

3) Anaerobic vs Aerobic: The Big 3 energy systems

• Webinar Pitch, Outro & Feedback

1) Link to webinar

Noteworthy Moments/Quotes:

• 0:22 - The coaches discuss what books they are currently into, and what their reading habits are.
• 8:00 - Coach Donald and Coach Tim share their Coaching Highlights & Learning Moments.
• 13:09 - Coach Donald brings up an interesting thought experiment about what it means to be a “good person.”
• 15:03 - The coaches finally get into the show and introduce the training topic for the episode.
• 19:40 - The coaches start their Deep Dive into ATP and the energy systems that create it.
• 28:04 - Coach Donald shares some insight into the aerobic vs. anaerobic systems.
• 42:58 - Coach Tim shares a personal coaching experience, and Coach Donald dives into the glycolytic system and its use in training.
• 54:30 - Coach Donald talks about his experience watching one of our youth athletes compete.
• 1:07:24 - Coach Donald recaps the episode.

Resources Mentioned:

• Webinar: https://ghperformance.com/webinar/
• Website: https://ghperformance.com/

Next Episode Teaser:

In Season 2: Episode 14, the coaches take a deep dive into the creatine-phosphate system.

Summary:

1. Coach Donald & Coach Tim share some personal stories about their own training, racing and competing in this training-centric episode of “Ask Me Anything.”

Key Discussion Points:

“Ask Me Anything” Questions:

1. 1) Is there a moment in your life you’re especially proud of?
2. 2) What are some stories about the two of you competing?
3. 3) What are your favorite places to run?
4. 4) What are some nutrition tips you can provide?
5. 5) How do I know if I’m selecting the appropriate weight/load during my gym sessions?

Webinar Pitch, Outro & Feedback

1. 1) Link to webinar

Noteworthy Moments/Quotes:

1. 2:40 - The coaches talk about some moments in their life that they are especially proud of, like Coach Tim’s BQ and Coach Donald’s half-Ironman.
2. 13:45 - Coach Donald shares his experience coaching overseas.
3. 23:57 - The coaches share some of their competition stories, including some racing misadventures from Coach Tim and a redemption story from Coach Donald.
4. 55:50 - The coaches do a little rapid-fire Q&A to wrap up the episode.

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Next Episode Teaser:

In Season 2: Episode 13, the coaches kick off Series Two on metabolism.

Summary:

1. Coach Donald & Coach Tim share some personal stories about their lives, coaching careers and athlete successes in this people-centric episode of “Ask Me Anything.”

Key Discussion Points:

1. “Ask Me Anything” Questions:
2. What is something not many people know about you?
3. Who do you look up to?
4. What athletes do you feel most improved during your time training them?
5. What made you guys want to become coaches?
6. Webinar Pitch, Outro & Feedback
7. Link to webinar

Noteworthy Moments/Quotes:

1. 2:53 - The coaches introduce the “AMA” episode, talk about the people-centric theme for the first part of a two-part series and Coach Tim admits an embarrassing fact about the Winter Olympics.
2. 10:45 - The coaches address the first question, and Coach Tim shares a story about scuba diving while Coach Donald talks about his childhood dreams.
3. 25:55 - The coaches talk about the people they look up to.
4. 41:12 - The coaches share some historical success stories from athletes. Coach Tim talks about specific training groups from a previous position, while Coach Donald highlights youth athletes that have trained at GHP.
5. 52:05 - The coaches share their origin stories as coaches.
6. 1:09:03 - Coach Donald wraps up the episode, and plugs the Strength Training for Runners webinar.

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Next Episode Teaser:

In Season 2: Episode 12, the coaches tackle more “Ask Me Anything” questions!!

Summary:

1. In Episode 10, the coaches recap what lactate threshold training is and then explore ways to test, train and race at that threshold

Key Discussion Points:

1. Addressing Common Misconceptions:
2. Tempo training is the same as LT training
3. LT training should be brutal
4. Deep Dive:
5. How lactate threshold differs from other types of training
6. What is happening when we run under, at or over LT
7. How you can test your lactate threshold
8. What does LT training mean for performance
9. What it feels like to train at LT
10. LT training parameters & environment
11. Webinar Pitch, Outro & Feedback
12. Submit questions for the “Ask Me Anything” episode

Noteworthy Moments/Quotes:

1. 1:08 - The coaches celebrate the arrival of the new equipment
2. 4:25 - Coach Tim shares his Coaching Moment of the week and Coach Donald talks about the Strength Training for Runners webinar
3. 7:00 - The coaches explore some common myths associated with lactate threshold training, and go on a crusade against “tempo” running
4. 20:15 - Coach Donald shares the discussion topics for the day, while Coach Tim provides a brief recap of what lactate “buffering” means and talks about what is happening at a cellular level when we run at “threshold”
5. 25:10 - The coaches talk about how you can test your lactate threshold, and learn what paces might correspond to your threshold
6. 35:45 - Coach Tim chats about how lactate threshold training translates to a real-world setting and race-specific environment
7. 44:15 - The coaches talk about the best practices and parameters for athletes to train at lactate threshold
8. 50:42 - Coach Donald wraps up the episode, teases the next series and solicits questions for the “Ask Me Anything” episode

Resources Mentioned:

1. Webinar:

Summary:

1. In Episode 9, the coaches provide insight and context for lactate threshold (LT) training and discuss the basic biology behind these higher-intensity sessions.

Key Discussion Points:

1. Addressing Common Misconceptions:
2. Understanding LAH+ in the body
3. Soreness is not leftover LAH+
4. La- is not bad, it is fuel
5. Deep Dive:
6. What is your Lactate Threshold
7. How does Lactate/H+ accumulate
8. How does buffering + clearance work
9. Why does it burn when I’m beyond LT
10. What happens when you keep training beyond LT
11. Webinar Pitch, Outro & Feedback
12. Submit questions for the “Ask Me Anything” episode!

Noteworthy Moments/Quotes:

1. 3:52 - The coaches share their Coaching Moments from the past few weeks
2. 9:02 - Coach Donald shares some Training Myths revolving around lactate threshold
3. 14:44 - The coaches start their Deep Dive into lactate threshold: what it is, how does it affect you and what happens when you train at your lactate threshold
4. 36:39 - Coach Donald provides a brief recap of the concepts covered in the episode
5. 45:54 - The coaches offer some practical Training Takeaways for athletes
6. 48:19 - Coach Donald shares that the topic for Ep. 11 is “Ask Me Anything,” and encourages listeners to submit their questions

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. Lactate threshold training is improving your body’s ability to buffer acidity
2. LT training is hard but sustainable, not a “crash & burn” effort
3. If you cannot maintain the effort for 30 minutes, it’s likely too fast. If you can sustain the effort for more than an hour, it’s...

Summary:

1. In Ep. 8, the coaches define the difference between V02 max and vV02 max, discuss the benefits of training to improve both metrics, what it means in a racing environment and offer some tips for performance-based athletes.

Key Discussion Points:

1. Addressing Common Misconceptions:
2. A higher VO₂ max guarantees better race results
3. VO₂ max is the best single metric to track
4. vVO₂ max is just a lab number
5. Deep Dive:
6. Central Capacity vs Usable Speed
7. What vVO₂ Max Actually Represents
8. Muscle-Level and Metabolic Factors
9. Fractional Utilization and Fatigue Resistance
10. Neuromuscular and Mechanical Efficiency
11. Webinar Pitch, Outro & Feedback
12. Training Takeaways

Noteworthy Moments/Quotes:

1. 4:05 - The coaches introduce the topics of V02 max and vV02 max, discuss their contributing factors and dispel some common myths
2. 20:35 - Coach Donald & Coach Tim start their Deep Dive by talking about the training parameters that affect V02 and vV02 max, and what they look like in a real-world setting
3. 29:17 - Coach Donald breaks down the idea of running efficiency and economy at V02 max, and the coaches brainstorm a brilliant idea for some new GHP swag
4. 38:05 - The coaches talk about the practical application of running at high percentages of V02 max, and what it looks like in a racing context
5. 47:55 - Episode summary and training takeaways for athletes

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. Train VO₂ max to build capacity, but don’t live there year-round.
2. Use vVO₂ max–focused work to raise race-relevant speed, improve efficiency under stress and make fitness usable.
3. If your aerobic fitness...