• Coach Donald & Coach Tim debrief after the track season, and share some athlete success stories as well as key coaching takeaways from the season.

• 0:30 - The coaches chit chat about their inability to complete basic life functions outside of the coaching and training world
• 3:25 - Coach Tim recaps his battle with a broken lawnmower & Coach Donald shares his experience with automotive maintenance
• 8:58 - Coach Donald provides the listeners with the latest family updates
• 12:50 - Final athlete updates from the Spring Race Training program
• 16:00 - Coach Donald takes a deep dive into the Spring ‘26 track season, with broad stroke insights, coaching takeaways, athlete success stories and training philosophy
• 45:10 - Coach Donald continues the discussion with additional athlete highlights
• 1:01:43 - Coach Donald tackles the “long to short” versus “short to long” approach to sprinting
• 1:11:50 - Coach Donald recaps the episode and mentions the Summer Trackside program

Resources Mentioned:

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

In Season 2: Episode 19, the coaches introduce the topic of sports psychology, and explain some of the core concepts behind the science of “brain training.”

• Coach Donald & Coach Tim discuss the Race Training program at GHP, and share some reflections and learnings about their experiences during the training cycle.

• 2:20 - Coach Donald talks about Global Human Performance’s role as a strength & conditioning gym for endurance athletes, specifically runners.
• 3:30 - Coach Tim provides an overview of what the Race Training program actually is.
• 11:00 - Coach Tim talks about the art of cultivating and growing a community, and its impact on the athletes and their results.
• 12:30 - Coach Tim shares some details about the Adult Trackside sessions, what they entail and how the athletes benefit from participating.
• 15:05 - The coaches talk about the things that went well during the Winter/Spring training cycle.
• 21:12 - Breakout performances!
• 24:55 - Coach Tim talks about the importance of having technical instruction as opposed to just structured run coaching.
• 26:25 - Coach Tim shares his overall training philosophy, and how it goes from “loose” to “tight.”
• 29:56 - Coach Tim talks about how sprint mechanics translate over distance.
• 32:52 - Coach Donald talks about how drills and mechanics come into play with the Trackside programming.
• 34:13 - Where can listeners find out more?
• 39:35 - Coach Donald gives a shout-out to everyone who competed this spring.

Resources Mentioned:

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

In Season 2: Episode 18, Coach Donald recaps the spring track season.

Music Used: Guera Encantadora by Casa Rosa from @podcastbackgroundmusic on YouTube

Summary:

• Coach Donald & Coach Tim discuss the aerobic system, and talk about why it is so important for all types of athletes and non-athletes.

Key Discussion Points:

• Addressing Common Misconceptions:

1. Aerobic conditioning is not needed for non-aerobic sports
2. Aerobic training is simply just running or cycling slow
3. Developing the aerobic system is only for athletes

• Deep Dive:

1. Quick ATP review
2. Aerobic system intro
3. Aerobic chemistry
4. Capacity, fatigue & recovery
5. Training applications
6. Coaching points

• Webinar Pitch, Outro & Feedback

1. Link to webinar

Noteworthy Moments/Quotes:

• 6:00 - The coaches get distracted by stains on their pants, and make an unsponsored pitch for lululemon
• 14:00 - The coaches explore some common myths associated with aerobic training
• 23:15 - The coaches start their Deep Dive into aerobic training with a quick review of ATP
• 25:30 - Coach Donald overviews the conversation about the aerobic system and aerobic training
• 27:59 - Coach Donald goes into detail about the chemistry involved with ATP production utilize the aerobic system
• 42:50 - The coaches talk about mitochondrial density, and why it is important for athletes & non-athletes alike
• 46:40 - The coaches discuss capacity, fatigue and recovery as it relates to the aerobic system
• 51:12 - Coach Tim shares some training applications for endurance athletes
• 57:54 - Coach Donald recaps the episode, and highlights some coaching takeaways

Resources Mentioned:

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

Next Episode Teaser:

In Season 2: Episode 17, Coach Tim recaps the Winter/Spring Race Training season and talks about the future of the program.

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!!