How to Optimize Endurance Training with an Evidence-Based Approach | #64 ft. Coach Laura Norris

In this episode of the Critical Oxygen Podcast, Coach Laura Norris and I discuss the translation of science into coaching, common pitfalls in research interpretation, and the application of research to coaching and training regimens. We cover topics such as tapering, cold contrast therapy for recovery, coaching philosophies, and the challenges of interpreting research for recreational athletes. Our conversation delves into the gender gap in exercise physiology research and the misconceptions surrounding marathon tapering based on published research. This conversation covers a wide range of topics related to training, tapering, recovery, and the use of technology in sports science. The discussion emphasizes the need for an evidence-based and individualized approach to training and recovery. More about Laura: Laura Norris strives to bring evidence-based training to recreational runners. She has a Master of Science in Applied Exercise Physiology, with a concentration in Sport Nutrition. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. In her 7+ years of coaching, she's coached over 450 runners, from first-time racers to Boston Qualifiers and podium finishers. She is a co-host of the Tread Lightly podcast and creates content for recreational runners on both her website and Instagram (Laura Norris Running). She lives in Colorado with her husband, daughter, and two dogs.  Enjoying these podcasts? Subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Laura on Instagram - https://www.instagram.com/lauranorrisrunning/ Check out her podcast - https://open.spotify.com/show/1d3Hudabg7bGdI1mrZGFyM?si=410d235453f8486eInterested in learning more (courses, education, testing, etc)? Check out the critical oxygen website - https://www.criticaloxygen.com/ TAKEAWAYS 1) Learning how to translate scientific research into practical coaching and training applications is key to advanced coaching. 2) There are challenges when interpreting research for recreational athletes (does the research pertain to the individual you are coaching). 3) More research is needed with female participants to help understand differences in male and female physiology. 4) Tapering needs to be individualized based on athlete response. 5) It's important to maintain frequency and intensity during a disciplined taper for optimal performance. 6) Tapering involves a deliberate reduction in training volume while maintaining relative intensity to allow for recovery and optimal performance. CHAPTERS 00:00 Introduction to Translating Science to Coaching 08:59 Challenges of Research Interpretation for Recreational Athletes 16:26 The Gender Gap in Exercise Physiology Research 31:32 Principles of Disciplined Tapering Strategies 32:01 Principles of Tapering and Recovery 38:33 Carbohydrate Loading and Performance 52:35 The Role of Cold Therapy in Recovery 58:37 Individualized Coaching and Training KEYWORDS exercise physiology, coaching, research interpretation, tapering, cold contrast therapy, gender gap, marathon tapering, recreational athletes, training, tapering, recovery, sports science, carbohydrate loading, cold therapy, individualized coaching, evidence-based approach