December 11, 2017
When a milestone like 100 episodes is reached you have to do something different to mark the occasion. Even though this is a free podcast, we here at teamE4E take this very seriously and recognize the work of the people who help us behind the scenes (Brent Larimer, Roxanne Babbott, Megan Medina, etc.) as well as those that have been in the front lines as the show has evolved from IM YEAR ONE to BACK OF PACK ENDURANCE, to FAT SLOW TRIATHLETE, and finally to the podcast as it is now.
To mark this milestone episode we decided to have Rob interview some of the people who have contributed to the actual show in the past.
The first guest is Andrew Weaver who was the co-host of both IM YEAR ONE and BACK OF PACK ENDURANCE. Andrew was the guiding force behind those shows and without him, John would still be just writing a blog. So you can blame him for having John in your ear every week.
The second guest was John's initial thought for a co-host after Andrew left the show and it changed to FAT SLOW TRIATHLETE. Meaghan Nana Sinkam has been a listener since the beginning and has been on the show many times in all of its incarnations. She can always be counted on to ask the hard questions and to hold the mirror up to you and make you answer the things you may not want to answer.
The third, and most recent, is Mr. Randy Messman, the co-host for the first 80 or so episodes. Randy is an Ironman Certifed Coach and brought great insight and technical expertise to the show. John and Randy shared a similar background, both being veterans of the US NAVY, and both brought to the show honesty and transparency that continues today.
Finally, Meghan Collins Fanning has also been on the show many times and could be doing her own show if she wanted to do so. She was John's coach for almost 4 years, his guiding force when he moved from triathlon's to trail running, the bug in his ear when he doubted his own abilities, and the cheerleader when he wanted to attempt harder things.
The first 100 has been a pleasure and an honor. There are big things in the works for the next year or so as Endurance for Everyone and teamE4E try to take some next steps. Thanks for being here to this point, and we hope you stick around for the ride.
December 4, 2017
What is the most important muscle in the body? The answer might surprise you.
Bodyweight Exercises are strength training exercises that do not require free weights or machines as the individual's own weight provides resistance against gravity. It is recognized that bodyweight exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance. This type of strength training has grown in popularity for both recreational and professional athletes, with a range of sports disciplines using bodyweight resistance training as part of their fitness programs. Bodyweight training utilizes simple abilities such as pushing, pulling, squatting, bending, twisting and balancing.Movements such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises. Types are Push, Pull, and Core. (Wikipedia)
As our friend Vinnie Tortorich likes to say; your good intentions have been stolen. But what does that mean exactly, and where should you look for these "traps". We are here to try to help you with that this week, from the trapping of labels like "natural flavoring" and "organic" to the pitfall of artificial sweeteners.
November 29, 2017
Saying No to something or someone is never easy, but the art of saying No is realizing you need o get rid of the static in your life in order to focus on the important things. That's what the guys are talking about tonight in episode 98.
Along with that, there is a discussion on intermittent fasting; what it is, how it works, and how to plan it out.
November 20, 2017
It's that time of year again ... the holidays. If you have early 2018 races on the schedule or trying to lose weight, this part of the year can be a trial, so teamE4E discusses some of the issues and ways to get around them. John has also started training with Team in Training again and rejoining a team dynamic is an eye opener after being solo for so long. Add to that the stress of life in general and how it has resulted in bad habits rearing its head again.
November 17, 2017
As an extra episode this week Rob ventures out on his own and has a chat with Trevor and Angie of the Marathon Training Academy about all things running.
Check out their site at http:marathontrainingacademy.com and let them know you heard them on Endurance for Everyone!
November 16, 2017
Better late than never.
Recorded a little later this week than we normally do, and probably contributed to the discussion about music and recapturing the past that starts out the show. But never fear, we get back in line talking about getting sick due to training and ways to avoid it, and then end up talking about using spin classes as replacements for cycling workouts and what to do, and not to do, in order to get the most out of it.
November 6, 2017
If you are sick should you take some time off, or use the downtime in a more constructive manner? That's what kicks off the show this week. That topic dovetails into a continuation of the discussion about Goal Setting and using the S.M.A.R.T. method in planning. And what do you do in the off-season (unless you are like John and really have no "off-season")?
Check out the new Facebook page at http://facebook.com/teamE4E
October 30, 2017
This one is a bit heavier on the mental side, but we can all handle that right?
Finding your true passion can be harder than it sounds on the surface, and connecting that to what you see as your true "endgame" can be harder. What does "passion" mean, outside of your family (which we assume everyone has a passion for)? Something you cannot live without? Something that without it makes you feel ... incomplete? And what about your endgame? Is it to be healthy, or to win an event outright, or maybe just prove to yourself that you can do something that you never thought you could do?
The concept of the week is "strides". In a run workout, what exactly are they, how are they performed, and most importantly, WHY are they needed?
Get your teamE4E gear at Squadlocker now 24/7. No more waiting for campaigns to close! Click on the link now and show your support for the show.
October 25, 2017
JOHN JUST GOT BACK FROM A BRIEF ROAD TRIP WHICH INCLUDED THE RUNNERS WORLD FESTIVAL 10K, SO HE TALKS A BIT ABOUT THE WHOLE EXPERIENCE, MEETING SOME OF THE SUB-30 GROUP, INCLUDING THE FOUNDER TED SPIKER, AND HOW HE IS NOW A TRUE BELIEVER IN THE "COOLER RUNNING MAKING A DIFFERENCE" STANCE.
THE CONCEPT OF THE WEEK IS PA:HR, OR PACE TO HEART RATE RATIO, WHAT IT MEANS, AND HOW TO BEST INTERPRET IT.
IS EXERCISE VIA A PILL CHEATING?
WHAT KIND OF WORKOUTS ARE BEST WHEN STUCK ON THE TRAINER, AND WHAT IS ALL THIS STUFF ABOUT "ZWIFT"?
GET YOUR teamE4E GEAR AT SQUADLOCKER AND SHOW YOUR PRIDE IN THE GROUP.
October 16, 2017
JOHN'S DISDAIN FOR ALL THING PYRAMID AND MLM COMES TO THE TOP AFTER THE GUYS WATCHED THE DOCUMENTARY "BETTING ON ZERO" WHICH CENTERED ON HERBALIFE AND PYRAMID SCHEMES.
AND SINCE HE WAS ON A ROLL, THE DISCUSSION TURN TO THE ISSUE OF RUNNING GROUPS AND TEAMS THAT JOHN HAS HAD EXPERIENCE WITH AND HOW THEY CAN BOTH BE INSPIRING AND FRUSTRATING. ROB OFFERED DIFFERENT VIEWPOINTS, PLAYING DEVIL'S ADVOCATE AND MAKING MORE THA ONE GOOD POINT ALONG THE WAY.
MAKE SURE TO GO TO SQUADLOCKER TO GET YOUR teamE4E GEAR AND FLY THE COLORS AROUND YOUR TOWNS AND EVENTS!
October 9, 2017
ON THIS WEEKS SHOW JOHN AND ROB DISCUSS THE IMPORTANCE OF MAINTAINING THE CLOSED GROUP ON FACEBOOK BEFORE GETTING INTO THE CONCEPT OF THE WEEK (THE DIFFERENCE BETWEEN RECOVERY (REST) AND ACTIVE RECOVERY).
OTHER TOPICS THIS WEEK INCLUDE A STUDY CONCERNING THE STAMINA OF WOMEN V. MEN, A SHORT HISTORY OF DIET TRENDS, AND A LOOK INTO TWO NEW (ISH) CONCEPTS IN DIETING (SUGAR BASED AND NUTRIGENOMICS).
REMEMBER TO VISIT THE ENDURANCE FOR EVERYONE GEAR STORE AND PICK UP YOUR TEAM GEAR (CLICK HERE). IF TRIATHLON IS MORE YOUR SPEED THERE ARE TRI TOPS AND SUITS AT JAKROO.COM (SEARCH FOR ENDURANCE FOR EVERYONE).
IF YOU LIKE THE SHOW YOU CAN BECOME A PRTON BY SELECTING THE PARTON BUTTON ON THIS SITE. EVEN $1 A MONTH HELPS US DO THE SHOW WE WANT TO DO.
October 3, 2017
THE GROUP WAS ASKED WHAT THE CONCEPT OF THE WEEK SHOULD BE TONIGHT, AND AS MUCH AS WE WANTED TO DELVE INTO THE SHAVING CONCEPT (YOU KNOW IT'LL BE COMING THOUGH), KAREN CLARKE POSED THE CONCEPT OF RUN/WALK METHOD, AND SINCE IT DOVETAILED INTO THE PLAN TALKING POINTS THIS WEEK WE WENT WITH THAT ONE.
- Continuous use of a muscle will result in quicker fatigue
- The longer the run segment, the more fatigue
- Run Walk Run is a form of interval training
- Conservation of resources
- Quicker recovery
- Less stress on the “weak links”
- Reduce core body temperature
ZONE 2 TRAINING
USING THE 80/20 RULE
September 25, 2017
The discussion tonight is about where we go, other than our E4E groups and shows, to find information and motivation. What podcasts do we listen to? What Facebook Groups do we belong to? What books do we read?
CONCEPT OF THE WEEK
A positive TSB number means that you would have a good chance of performing well during those 'positive' days, and would suggest that you are both fit and fresh.
- FATMAN CHRONICLES
- VINNIE TORTORICH
- WTF? WITH MARC MARON
- MARATHON TRAINING ACADEMY
- HOW WAS YOUR RUN TODAY?
- EO FIRE
- THE OBESITY CODE BY JASON FUNG
- NON – RUNNERS MARATHON TRAINER BY David A. Whitsett and Forrest Dolgener
- THE CASE AGAINST SUGAR BY GARY TAUBES
- THE BIG FAT SURPRISE BY NINA TEICHOLZ
- HOW TO BE A SUPPLE LEOPARD BY KELLY STARRETT
- THE SUB-30 GROUP
- TRAIL AND ULTRA RUNNING
- THE BOLD LEADERSHIP REVOLUTION
YOUTUBE ALL CAN FOUND ON THE TEAME4E YOUTUBE CHANNEL
- GLOBAL TRIATHLON NETWORK
- GLOBAL CYCLING NETWORK
- THOMAS DeLAUER
- KELLY STARRETT
- TIM FERRISS
- HIGH-INTENSITY HEALTH
September 21, 2017
THE CONCEPT OF THE WEEK IS "LADDERS" FROM AMY LOEWENTHAL
STARTING OFF THE SHOW WITH A CORRECTION FROM THE PREVIOUS EPISODE IS NEVER FUN, BUT WE ALL MAKE MISTAKES FROM TIME TO TIME.
AFTER RECOVERING FROM THAT THE DISCUSSION TURNS TO SOCIAL MEDIA AND PUTTING THOUGHTS AND IDEAS OUT FOR THE WORLD TO SEE AND COMMENT ON, THE IMPORTANCE OF HAVING A CLOSED GROUP AND WORKING THROUGH INJURIES WHILE TRAINING.
REMEMBER TO GO TO SQUADLOCKER.COM AND SEARCH FOR THE ENDURANCE FOR EVERYONE STORE AND GET SOME GEAR. WEAR IT WITH PRIDE AND SHOW YOUR SUPPORT!
September 14, 2017
#TEAME4E CONCEPT OF THE WEEK IS "SWOLF"
TAKING A DIVE INTO THE SUBJECT OF WHAT IT MEANS TO BE FIT AND HEALTHY, AND IF THE TWO TERMS ARE MUTUALLY EXCLUSIVE. CAN YOU BE A FIT PERSON, ABLE TO PERFORM THE PHYSICAL TASK IN FRONT OF YOU, BUT STILL BE UNHEALTHY?
THIS LEADS TO A DISCUSSION ABOUT BODY WEIGHT IN OF ITSELF, AND WHETHER THERE IS AN "OPTIMAL WEIGHT" FOR PERFORMANCE IN CERTAIN RACES AND TRAINING. IF THERE IS ONE, HOW CAN YOU DETERMINE YOUR OWN IDEAL WEIGHT?
NOTE: IT WAS REALIZED AFTER THE SHOW POSTED THAT I WAS USING THE TERM "METABOLIC SYNDROM" WHEN I ACTUALLY MEANT "ADRENAL FATIGUE". TOTAL MY (JOHN) ERROR.
THE MAIN COMPONENTS OF LOWER BODY FAT PERCENTAGE
- BUILD MUSCLE
- HEART RATE
- THE MIND
August 30, 2017
WE HAVE BEEN WATCHING A COUPLE OF DOCUMENTARIES AND START THE SHOW OFF BY TALKING ABOUT THEM AND WHAT THE TAKE AWAY WAS FOR EACH OF THEM, AT LEAST IN OUR OPINION.
THIS MORPHS INTO A DISCUSSION ABOUT ALTERNATIVE FITNESS PURSUITS OUTSIDE OF RUNNING, CYCLING, AND SWIMING. THESE INCLUDED CROSSFIT STYLE WORKOUTS AND RACES (I.E. SPARTAN), WALKING AND ZONE 2 TRAINING, KAYAKING, YOGA, AND ESPECIALLY HIKING.
HIKING THE ENDS UP BEING A DEEPER DIVE WITH ROB TELLING US SOME STORIES ABOUT THE TWO TRAILS HE HAS DONE AND WHAT HE HAS LEARNED ROM THOSE EXPERIENCES.
VISIT SQUADLOCKER (SEARCH FOR ENDURANCE FOR EVERYONE) AND GET YOUR teamE4E GEAR. THE STORES ARE ROTATING THROUGH, AND IF THERE IS SOMETHING YOU'D LIKE TO SEE LET US KNOW.
JAKROO IS ALSO WORKING ON TRISUITS, TOPS, AND GEAR AND WILL BE AVAILABLE SOON.
MENTION ENDURANCE FOR EVERYONE TO MEGHAN AT ZENDURANCENOW AND GET $100 OFF YOUR FIRST MONTH OF COACHING!!
August 24, 2017
Obesity is a favorite topic of the show and this episode revisits the issues once more. Discussion revolves around what exactly causes weight gain and obesity, how to effectively end the cycle you are in, then goes into Willpower and how it actually works AGAINST your current goals.
Make sure to visit SQUADLOCKER and search for Endurance for Everyone stores. There are a couple. Make a purchase and display your support for the show and the blog!
Most of the information we talk about tonight comes from multiple online and book sources, most notably Dr. Jason Fung and Benjamin Hardy.
August 15, 2017
Want to know what a coach does with all that data being uploaded to Garmin/Strava? John sits down with Rob tonight and goes through his process using the last completed race. Every coach is different, but it offers some insight into what a coach looks at after each race or training event.
Make sure to visit SquadLocker and search for the Endurance for Everyone store. Much gear to be had!
August 9, 2017
Another scheduling issue this week results in Andrew Weaver coming through for me and providing Episode 6 of the Ironman Year One show we did WAAAAY back in November of 2013 with Anna Vocino.
Wow ... I have been doing this a LONG time
This is a GREAT episode, was a lot of fun to do (even though my mic at that time was cheap and buggy). We talk a lot about body image and shaming, and a bit about the book she was writing at that time which is now out ("Eat Happy").
Enjoy the walk down memory lane, and don't hold me to anything. It was 4 years ago!
August 3, 2017
Can you sense a theme in the title?
John and Rob discuss training in a fasted state, how that can help endurance, and some of the methods to use. They also delve a bit into Calorie Counting as it pertains to Weight Loss.
Remember to check out the Squad Locker gear site and get your order in for this period. It ends in 4 days. https://teamlocker.squadlocker.com/#/lockers/63803?_k=7h7hjs
July 28, 2017
A coaching client and long time friend of the show and blog, Rob Bozovich, sits in this week with John to discuss Mental Sabotage in training and racing; what it is, how to recognize it, and ways to avoid it. Also, some discussion about the difference between exercising and training, exercise addiction, the Endurance Athlete Triad, and using metrics in training.
Make sure to get your order in for #teamE4E Gear at Squad Locker. The store opens for limited time periods and closes before items are completed and shipped. Get the word out about the team and the show by going to https://teamlocker.squadlocker.com/#/lockers/63803?_k=hkwni4 and ordering in the next 10 days to get your gear by the end of August.
July 22, 2017
The Back of Pack URL is set to expire so I want to take the time to post a few episodes from that era that was both fun and useful. This is Episode 53 and was a chant between Andrew and me with John Bingham, aka The Penguin. Very insightful talk and fun to listen to this again.
July 20, 2017
How many of these mistakes have we all made on race day, even though we know better, and how can you train for hills and mountains if you live in an area (like John does) with neither of them?
Tune in this week to find out to get our take on these issues, and probably some other random thoughts thrown in for good measure.
July 13, 2017
Meghan Fanning joins John this week to discuss the issue with life changes and how that affects training and weight. From relationships starting or ending, babies arriving, weddings, children starting school (or not being in school, life can throw quite a few monkey wrenches into a well thought out training plan or weight loss goal. How do you navigate the course?
July 6, 2017
Yes, it is true! The whole episode this week is on cycling. We have been getting requests to go to square one on some of the disciplines we cover on this show (swimming, cycling, running, trail running, etc.) so this week we will be talking about cycling and how, as a beginner, you navigate the oftentimes confusing world of something as simple as riding a bike.
Topics will be:
- Choosing the right bike type
- Calculating how much to spend
- The bike fit
- Gears, Suspensions, Handlebars, and Brakes
- Taking the Test Ride
- Steps for Beginners on the Road or Trail
We are hoping that this is a useful show for everyone, even those that have been cycling quite awhile. We can't wait for the cards and letters from the few that might disagree with some points or views we have, but that's how we learn right!?