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The MicroCastAuthor: Microcosm Coaching
The Microcosm Coaching Podcast helps endurance athleteswhether you're a road runner, trail runner, or training for your first marathon or 100-milerget more out of their training with evidence-based advice, effort-based coaching, and expert mindset support. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running, you're in the right place. Language: en Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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UTMB Chianti Castles UTCC 120k Race Recap + Fueling Short Runs and Psychedelics for Running?
Wednesday, 1 April, 2026
Zoë and TJ are back from Italy and kicking off April with a packed episode. First up: coach Kyle Jones: a masters athlete and ultra running specialist with a focus on helping athletes who are all in on the long game, whether that's accumulating volume safely or solving the full puzzle of race-day logistics that go far beyond training.Then it's Hot or Nots. On the docket: incline stretch boards for calf and Achilles work (the evidence is real, but eccentric loading beats passive stretching for most underlying issues), packaged Rice Krispie Treats as race fuel (the macros check out — 27 to 30 grams of carbs, glucose plus fructose, low fiber — but the chewability at mile 50 is another story), Ziploc bags in ice bandanas (hard pass: the evaporation is the whole point), hybrid athletes as a category (the jury is out, but the coaches aren't your girls if high rocks is your thing), run clubs (yes, with a firm caveat on effort), and microdosing during ultras (the research case for decriminalization is strong; the research case for running 100 miles on psilocybin is still pending).The listener Q this week tackles one of the most common rules in running: you don't need to fuel for efforts under 90 minutes. Zoë and TJ break down why that's only half the story. There are actually two separate mechanisms at play — the metabolic pathway most runners know, and a neurological pathway most don't. Receptors in the mouth and upper GI tract signal the brain the moment carbohydrates are detected, easing the protective fatigue response before a single calorie has been absorbed. This has been demonstrated even when athletes swish a carb solution and spit it out. For high-intensity efforts like a hard half marathon, the case for fueling is stronger than the 90-minute rule suggests — and the practical takeaways are in the episode.The back half is a full race debrief on Chianti. Zoë ran an hour faster than last year and still came in 13th. TJ walks through how to approach a post-race analysis when the headline result doesn't tell the full story — and how Zoë's coach surfaced a key data point she almost missed entirely: cardiac drift. In 2025, Zoë's cardiac drift was 9.54% over the course of the race. In 2026, it was negative 1.39%, meaning she was actually able to access higher heart rates at the end of the race — a direct signal of aerobic durability built by keeping easy days genuinely easy, week after week. The conversation covers what cardiac drift actually measures, why gray zone training works against this adaptation, and what the terrain-specific limiter was that explains the placement gap.
