V02max Matters For All Runners. Here's How to Improve Yours.

In this conversation, Zoe and Coach TJ discuss various topics including NSAIDs, the elliptical, intermittent fasting, aid station quesadillas, and what new ultra runners can expect in their first year of training. They emphasize the importance of not overusing NSAIDs, caution against using the elliptical as a substitute for running, debunk the myths surrounding intermittent fasting, and discuss the appropriate fueling options at aid stations. They also provide insights into the progress and accomplishments that new ultra runners can expect in their first two years of training. The conversation discusses the importance of tracking and maintaining consistent training mileage, the recommendation to not race a 100-mile ultra until at least two years of training, and the benefits of VO2 max training for ultra runners. The study mentioned in the conversation focuses on the impact of uphill high-intensity running intervals on well-trained runners' oxygen uptake. It concludes that running uphill can help athletes access 90% of their VO2 max more effectively. The conversation also emphasizes the importance of balancing training stress and recovery and structuring VO2 max training in a year-long training cycle.

Avoid overusing NSAIDs as they can reduce training adaptations and mask important signals from your body.
The elliptical is not a substitute for running, but it can be an effective low-impact cross-training tool.
Intermittent fasting may not lead to better outcomes and can increase the risk of injury and slower performance.
Be mindful of your fueling choices at aid stations and consider the impact on your performance and recovery.
New ultra runners can expect significant improvements in their easy pace, output levels, durability, and mental performance within their first two years of training.
Set realistic goals based on your available time and resources, and gradually work towards longer distances.
Consistency, tracking your training, and seeking guidance from a coach can greatly enhance your progress and success. Consistently tracking and maintaining training mileage is important for accurate assessment and progress.
It is recommended to have at least two years of training before attempting a 100-mile ultra race.
VO2 max training, particularly uphill intervals, can help ultra runners access 90% of their VO2 max more effectively.
Balancing training stress and recovery is crucial for maximizing adaptation and avoiding injury.
VO2 max training should be structured in a year-long training cycle, with more specific energy systems targeted closer to the race.
The grade of the hill for uphill intervals can vary between 4% and 12%, with no significant difference in effectiveness.
Downhill running should be approached with caution to avoid excessive muscle soreness and damage.