PODCAST · health
Michelle and Mikki's Performance Playbook
by Michelle Simmons and Mikki Osterloo
Two long time endurance coaches talk anything and everything about endurance training and racing. Raw and unedited!
Episodes
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Be Inspired!
In this episode, Michelle and Mikki welcome special guests Ted Lomicka and Terry Dietz to discuss their extraordinary achievement of swimming the Triple Maui Nui. Our conversation delves into their experiences, the challenges they faced, and the mindset required for such endurance feats. We…
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What's Your Stress Score?
The conversation covers the challenges of ocean swimming, the concept of Training Stress Score (TSS) and Chronic Training Load (CTL), and the issues and limitations associated with TSS and CTL as metrics for quantifying training stress and performance. The conversation delves into the impact of...
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Should you train while sick?
Michelle and Mikki dive into the topic around training while sick- should you? And how to stay healthy through your training cycle or race build.
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Race Day Magic
Coach Michelle and Mikki dive into the topic of race day magic and how to set yourself up so that you are more likely to experience it on race day!
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Time vs. Distance
Coach Michelle and Mikki dive into the topic of training by time vs. distance, when to use which and the benefits of both.
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Fixing A Bonk
The conversation delves into the importance of hydration and carbohydrates in physical performance. It emphasizes the difficulty of catching up on hydration compared to carbohydrates, and the need to prioritize fluids and electrolytes over carbohydrates for optimal performance. Takeaways…
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Does Body Temp Affect Appetite?
The conversation explores the impact of body temperature on appetite and the consumption of fuel. It delves into the science behind changes in hunger cues and appetite based on body temperature, and the implications for fuel consumption during elevated body temperature. Takeaways Body temperature...
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Drink or Eat Your Calories?
The conversation delves into the challenges of nutrition and hydration on technical bike courses, highlighting the difficulty of consuming food and drink while navigating windy, narrow, and hilly terrains. It emphasizes the importance of planning ahead for fueling during such courses. Takeaways...
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Building Bike Fitness
The conversation emphasizes the importance of consistency in training and the significance of caring for training to achieve deep fitness. It highlights the little things that need to be done to execute training effectively and consistently. Takeaways Consistency is key Importance of caring for...
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Sweat Rate and Sodium Loss
The conversation covers the topics of sweat rate, electrolyte loss, hydration, and sodium replacement during physical activity. Mikki provides recommendations for rough calculations and discusses the relationship between sweat rate and sodium loss. Takeaways Understanding sweat rate and sodium…
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Dr Pepper For Hill Climbs?
The conversation covers the relationship between nutrition and training, emphasizing the flexibility in nutrition and its correlation with training. It also delves into training strategy and monitoring, highlighting the use of specific courses and the impact of nutrition on performance. Takeaways...
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Craving Sugar?
The conversation delves into the changes in cravings and the impact on behavior, particularly related to sugar consumption and exercise. Takeaways Cravings can change over time. Sugar cravings can influence behavior and choices. Chapters 00:00 Craving Changes
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Heat's Impact On Carbohydrate Metabolism
The conversation explores the impact of heat on fat and carb burning, as well as the relationship between fitness and heat adaptation. It delves into the effects of temperature on pace, power, heart rate, and carbohydrate burning. Takeaways Heat affects fat and carb burning. Fitness and heat...
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Sodium Load Experiment!
The conversation explores the concept of intentionally overloading the body with sodium during a race as an experiment. It delves into the risks and potential outcomes of such an approach, highlighting the willingness to experiment and learn from the experience. Takeaways Sodium Overload...
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Lost At Sea?
Mikki Osterloo shares her experience of being lost while swimming in the bay and the challenges she faced in navigating her way back. Her story is a testament to overcoming adversity and navigating challenges. Takeaways Overcoming adversity Navigating challenges Chapters 00:00 Struggling to Navigate
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Adjust Your Expectations
The conversation emphasizes the importance of approaching challenges with a realistic mindset and adjusting expectations to optimize performance and outcomes. Takeaways Realistic approach Adjusting expectations Chapters 00:00 Approaching Challenges Realistically
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Heat's Impact On Endurance
The impact of heat on endurance performance and training limitations, as well as the benefits of training in cooler conditions for optimal adaptations. Takeaways Heat inhibits endurance performance Training in cooler conditions leads to better adaptations Chapters 00:00 Impact of Heat on Performance
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Inside Or Out?
The conversation explores the strategic use of the treadmill for key run sessions, considering the physiological benefits and reduced strain for quicker recovery. It also emphasizes the importance of considering recovery and the overall training plan when making training choices. Takeaways...
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The Way It Used to Be...
The conversation covers the triathlon qualification process and the emotional impact of the announcement and acceptance of names at the ceremony. Takeaways Triathlon Qualification Emotional Impact Chapters 00:00 Triathlon Qualification Process
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Every Second Counts!
The conversation delves into the heightened intensity of competition in racing, emphasizing the significance of every second and the pressure to achieve qualifying times. The discussion highlights the shift in mindset and approach to racing in light of these factors. Takeaways Heightened...
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Heat Lowers Threshold
The impact of heat on race performance and the physiological effects of heat on the human body are discussed in this conversation. The chapter explores how heat affects race performance and the physiological mechanisms that come into play when the body is exposed to heat. Takeaways Heat affects...
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Hydration in Kona
The conversation emphasizes the critical role of hydration in endurance races, highlighting the impact of underestimating fluid intake on performance. Takeaways Hydration is crucial for performance in endurance races Underestimating fluid intake can lead to poor performance Chapters 00:00 The...
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Preventative Care
The conversation delves into the value of preventative care and Kaiser's approach to healthcare. It highlights the cost-effectiveness of preventative care and the benefits it offers to both the patient and the healthcare provider. Takeaways Kaiser's proactive approach to preventative care...
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Women Qualifying For Kona
The conversation covers the criticism of Ironman decisions, the reassessment of Kona, and the support for Ironman's decision. Mikki expresses her views on these topics and discusses the evolving nature of statistics in relation to the field and athletes participating in Ironman events. Takeaways...
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Heat Training Reality
The conversation explores the use of heat training for altitude adaptation and the associated costs of heat adaptation. It discusses the scientific evidence supporting the use of heat training to adapt better to altitude and the potential benefits of heat adaptation training before racing at...
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Overcome Open Water Swim Anxiety
Michelle Simmons discusses strategies for managing swim anxiety, emphasizing the importance of breathing techniques and overcoming initial anxiety during open water swims. She encourages athletes to focus on breathing out to calm the nervous system and provides reassurance that swim anxiety...
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Focus On What You're DOING
The conversation emphasizes the importance of focusing on the process, avoiding discomfort, and maintaining mindful performance during athletic activities. It highlights the significance of paying attention to the task at hand and avoiding distractions that lead to discomfort and decreased...
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Swim Faster
The conversation delves into the optimization of swimming performance, focusing on key elements such as reaction time, streamline diving, turnover, head position, and finish. It also highlights the lack of coaching for top-level swimmers, leading to missed opportunities for improvement. Takeaways...
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Training After Illness
The conversation delves into the importance of adjusting training intensity after recovering from illness and the significance of listening to the body's signals for recovery. Mikki Osterloo provides valuable insights on how to approach training after illness and the importance of rest and...
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Perimenopause fatigue?
The conversation covers the impact of hormone levels on fatigue, particularly in women in their 40s and 50s. It also addresses the challenges of understanding and addressing fatigue in this demographic. Takeaways Hormone levels can contribute to excessive fatigue in women. Fatigue is a common…
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Overcome Mental Fatigue
The conversation delves into the challenges of mental and physical fatigue in training, emphasizing the importance of getting started and overcoming the initial resistance. It also explores the transition to CrossFit in one's 40s as an alternative to endurance sports. Takeaways Mental fatigue vs....
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Sleep Improves Performance
The conversation emphasizes the importance of sleep and the impact of disrupted sleep patterns on daily routine. It highlights the need for maintaining a consistent sleep schedule for overall well-being. Takeaways Sleep is crucial for overall well-being Disrupted sleep patterns can impact daily...
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Stop Counting Calories
Mikki discusses her healthy relationship with food, her reasons for not tracking calories, and her ability to maintain a consistent weight over the years. Takeaways Maintaining a healthy relationship with food is a priority Calorie tracking may lead to obsession and is not suitable for everyone...
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Reality Hits
The conversation emphasizes the importance of adaptability in coaching, highlighting the need for high-touch coaching and the role of adaptability in self-coaching. Mikki Osterloo stresses the significance of adapting to the athlete's needs and the impact it has on achieving better results....
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Love For the Work
The conversation explores the importance of consistency and routine in training, emphasizing the role of enjoyment in sustaining motivation. Takeaways Consistency is key to successful training Enjoyment of training leads to sustained motivation Chapters 00:00 Consistency and Routine
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Make Easy Even Easier
The conversation delves into the optimization of easy sessions for type A athletes, highlighting the impact of these sessions on energy levels and race efforts. Takeaways Adjusting easy sessions for type A athletes The impact of easy sessions on energy levels Chapters 00:00 Optimizing Easy…
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Fueling Your Day
The conversation covers strategies for addressing fatigue and low energy levels, with a focus on identifying contributing factors and optimizing nutrition for energy. Takeaways Fatigue factors include sleep, nutrition, and calorie intake. Nutrition, consistency, and timing play a crucial role in...
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Recover Like A Champ
The conversation explores the importance of listening to your body's signals and distinguishing between the need for rest due to fatigue or injury. It also delves into seeking permission to rest and managing training schedules in the presence of injury or fatigue. Takeaways Listen to your body...
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Don't Wait For Motivation
The conversation explores the importance of routine over motivation and the different levels of motivation experienced by athletes. It emphasizes the significance of setting a routine and the impact of changing perspectives on motivation as an athlete evolves. Takeaways Routine over motivation...
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Calm Under Pressure
The conversation explores the importance of staying calm under pressure and letting go of stress and negative energy. It emphasizes the skills needed to handle challenging situations and the impact of taking on too much on one's well-being. Takeaways Staying calm under pressure Letting go of…
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The Art, Science, and Magic of Taper
The conversation delves into the concept of tapering, emphasizing the need for a reduction in volume and an increase in intensity. It explores the magic of tapering, personal breakthrough experiences, the importance of base phase training, and alternative tapering strategies. The conversation...
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Train To Race
The conversation delves into the different phases of training, including 'Training to Train,' 'Training to Win,' and 'Race Specificity.' It also explores the importance of recovery, nutrition, patience, and consistency in the training process. The impact of coaching on training and racing is also...
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Training To Train
The conversation delves into the evolution of training and racing, focusing on the importance of 'Training to Train,' recovery and adaptation, and progressive overload. It emphasizes the need to build capacity, understand the role of fitness in recovery and adaptation, and the significance of...
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Learning To Train
In this conversation, Michelle and Mikki discuss the long-term athlete development plan and the importance of learning to train. They explore the stages of athlete development and the significance of understanding how to fit training into one's life. The conversation emphasizes the need for...
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Are You Coachable?
The conversation explores the attributes of a coachable athlete, emphasizing open-mindedness, willingness to learn, and respectful dynamics. It delves into the importance of receiving and processing feedback, highlighting the challenges of openness to feedback, acceptance of feedback, and the...
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Mindset Shifts
The conversation delves into the process of setting new goals and the importance of reflection. It then explores the concept of changing beliefs and values, admitting mistakes, and the evolution of coaching experiences. The discussion concludes with a focus on revisiting training beliefs and the...
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Season Planning
The conversation delves into the challenges of athlete fatigue and over-racing, the importance of season planning and strategic race selection, and the real-world challenges faced by athletes in training and competition. It highlights the need for rest, recovery, and strategic planning to…
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Goal Setting
The conversation explores the spontaneity of social media content creation and the significance of a long-term vision for physical fitness. It delves into the organic nature of content creation on social media platforms and the impact of user engagement on content visibility. Additionally, it...
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Judgement vs Curiosity
Mikki discusses her transition to coaching high school swim teams and the impact of life phase changes on her coaching decisions. She shares her initial anxieties, challenges, and opportunities in coaching high school kids, emphasizing the importance of engaging them. Additionally, she explores…
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Training For Ultra Distance Races
The conversation delves into the energy and attitude of different athletes, comparing Ironman athletes to ultra running trail athletes and how it impacts their experience and attraction to trail running. It also explores the relaxed and enjoyable nature of trail running that attracts people to…
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Frequently Asked Questions
How many episodes does Michelle and Mikki's Performance Playbook have?
Michelle and Mikki's Performance Playbook currently has 50 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Michelle and Mikki's Performance Playbook about?
Two long time endurance coaches talk anything and everything about endurance training and racing. Raw and unedited!
How often does Michelle and Mikki's Performance Playbook release new episodes?
Michelle and Mikki's Performance Playbook has 50 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Michelle and Mikki's Performance Playbook?
You can listen to Michelle and Mikki's Performance Playbook on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Michelle and Mikki's Performance Playbook?
Michelle and Mikki's Performance Playbook is created and hosted by Michelle Simmons and Mikki Osterloo.
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