We've talked about doing an episode on the ketogenic diet for a while now... and now HERE IT IS! Lance and I "debate" the merits of a ketogenic vs. traditional high carbohydrate diet in endurance athletes. You won't want to miss this.Key TopicsWhat is the ketogenic diet?Does the ketogenic diet improve my performance?Our recommendations for who should use this diet strategy, and if so, whenIf you're ready to elevate your endurance performance to new levels, come visit us at Type 2 PerformanceLance Beisley, MS, CSCSlancebeisley@gmail.comJohn Wehrer, PT, DPT, CSCSjwehrer20@gmail.com Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. 

Type 2 Network

Atki... Keto Diet for Endurance Athletes

Join us for a great chat with Kyle Cherry, who decided to transition from power lifting temporarily in order to run a marathon. He details what went well for him, what went poorly, and other tips he might have for those looking to mix it up. Lance and I add our input, as we both were football players turned endurance athletes. Key TopicsTransitioning to running as a strength and power athleteStructuring training to maintain strengthCommon errors when switching sportsOur own experiences transitioning sports.If you're ready to elevate your endurance performance to new levels, come visit us at Type 2 PerformanceLance Beisley, MS, CSCSlancebeisley@gmail.comJohn Wehrer, PT, DPT, CSCSjwehrer20@gmail.com Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. 

"Don't Get Greedy" with Kyle Cherry

Join us for a great chat with Jessica Chellsen, a new runner who is navigating the world of fueling her body for endurance sports while also having Celiac Disease. She is a physical therapist, strength and conditioning specialist, and a former collegiate volleyball player. Oh... and a good friend and former colleague of John!Check out Jess on Instagram:https://www.instagram.com/805glutenfreeguide/Key TopicsKnowing when your upset stomach or fatigue may be more than just a coincidenceKey foods to fuel your body while also maintaining your gluten free statusCommon myths If you're ready to elevate your endurance performance to new levels, come visit us at Type 2 PerformanceLance Beisley, MS, CSCSlancebeisley@gmail.comJohn Wehrer, PT, DPT, CSCSjwehrer20@gmail.com Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. 

Gluten-free Endurance Athlete: Interview with Jessica Chellsen

Lance covers a fantastic concept this week called the Effort-Impact Matrix. It is a crucial first step in ensuring that the valuable and finite training time you possess is being used judiciously in a way to maximize improvements in the areas that have the most room to grow. This is an interactive podcast, so, you may want to have a notepad while listening. Enjoy!Key TopicsSystematic methods to help build an individualized training planApplication of principles to help create plans for multiple sportsUnderstand your current weaknesses and how to address themIf you're ready to elevate your endurance performance to new levels, come visit us at Type 2 PerformanceLance Beisley, MS, CSCSlancebeisley@gmail.comJohn Wehrer, PT, DPT, CSCSjwehrer20@gmail.com Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. 

Re-Orienting Your Training Program Using the Effort-Impact Matrix

John ran a 1/2 marathon in solidarity with one of his clients (remotely, of course). Tune in to hear his about his experience, his mid-race experiment, and much more. Also, the Type 2 Network will be undergoing some major brand changes in the coming months. We talk about all of these changes at the end of the episode.Key TopicsLimits of functional threshold power time to exhaustion  Importance of proper tapering prior to peak performancePreview of future brand updates to the Type 2 NetworkIf you're ready to elevate your endurance performance to new levels, come visit us at Type 2 PerformanceLance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. 

John's Functional Threshold Experiment and Type 2 Happenings

Welcome Mckenzie Redd (a Boston-qualifying marathon runner) to the podcast! In this episode, we take time to provide a "mock" initial consultation we would have with a prospective client. She has graciously agreed to have us train her for the next 3 months in her quest to break the 1:40 mark on her half marathon. We will have her back on the podcast after her training plan to discuss her experience! Key TopicsTypes of interval training Should high-intensity workouts be included throughout the season?Resistance training programsHow to plan for 2021 in the wake of COVID-19If you're ready to elevate your endurance performance to new levels, come visit us at Type 2 PerformanceLance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. 

Mock Initial Consultation with Mckenzie Redd

John and Lance return a research review format to discuss the merits of long slow distance training and the ideal ratio between your interval training and distance workouts.Key TopicsShould you exclusively train at high intensities for maximal efficiency and decreased training load?Structural adaptations with long slow distance trainingBenefits of a polarized training planThe key to maximizing your training adaptationsIf you're ready to elevate your endurance performance to new levels, come visit us at Type 2 PerformanceLance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. Links to the papers discussed are made available below, as they are open source documents. Any papers covered in future episodes that are behind a paywall will not be available in the show notes.Intervals, Threshold, and Long Slow Distance: the Role of Intensity and Duration in Endurance Traininghttps://sportsci.org/2009/ss.htmImpact of Training Intensity Distribution on Performance in Endurance Athletes https://www.researchgate.net/publication/6153247_Impact_of_Training_Intensity_Distribution_on_Performance_in_Endurance_Athletes

Long and Slow: A Waste of Time or a Key to Success?

John and Lance return to talk more nutrition and ergogenic aids in endurance performance. Topics include:Bi-carbonate loadingCarbohydrate loadingPre-training/competition fuelGlycemic index and the effects of various foods on performancePlease do not hesitate to reach out with questions, criticism, or suggestions for future episodes. Lance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com For those interested in coaching services, please visit type2performance.com 

Nutrition in Endurance Performance Part 2

In this episode, Lance and I interview our first guest of the podcast: Tim Arndt, MS, CSCS. He has 18 years in the fitness industry, has a solid understanding in biomechanics, makes great BBQ, is the founder of the Inland Empire Fitness Conference, and is a former boss of both Lance and I. We had a discussion on the following:  The state of the fitness/endurance coaching industry in the wake of the economic downturn Business insights for all the coaches and trainers out thereMaximizing the trainer/client relationship"Functional" vs. machine weights in your resistance training programCorrective exercise in the rehab settingFor Jameis Winston video mentioned, click here.Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. Lance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com For those interested in coaching services, please visit type2performance.com 

Interview with Tim Arndt

In the first of many episodes on the topic, John and Lance discuss various nutrition topics in regards to endurance performance. Topics include, pre-workout nutrition, during-exercise nutrition, caffeine, ketogenic diets, and more! We also answer our first listener question. Enjoy!Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. Lance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com For those interested in coaching services, please visit type2performance.com 

Nutrition in Endurance Performance

John and Lance discuss two articles related to the use of high intensity interval training (HIIT), the effectiveness in race performance, and the details on when to use each format.Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. Lance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com For those interested in coaching services, please visit type2performance.com Links to the papers discussed are made available below, as they are open source documents. Any papers covered in future episodes that are behind a paywall will not be available in the show notes.Six Sessions of Sprint Interval Training Improves Running Performance in Trained Athleteshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839711/Aerobic High-Intensity Intervals Improve V˙O2max More Than Moderate Traininghttps://journals.lww.com/acsm-msse/Fulltext/2007/04000/Aerobic_High_Intensity_Intervals_Improve_V_O2max.12.aspx

Comparison of Interval Training Protocols in Endurance Athletes

John and Lance discuss some the principles that help guide them when constructing annual training plans. With race season likely to be disrupted, now is a great time to learn some crucial steps to ensuring an improved training plan for next season. This is by no means complete coverage of this topic, as it would take multiple hours/days to fully dive in, but here is to learning something new!Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. Lance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com For those interested in coaching services, please visit type2performance.com 

Constructing an Annual Training Plan: Volume and Intensity

John and Lance discuss some of the exercise, safety, and health concerns surrounding endurance training during the pandemic that is COVID-19. Tune in for some helpful tips regarding home strength workouts, accounting for altered nutrition and caloric needs, and the assumption risk with some training during these uncertain times.Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. Lance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com For those interested in coaching services, please visit type2performance.com 

COVID-19: Training in the Wake of Uncertainty

We decided to keep recording after we finished the overtraining episode, and discussed the problems with the acute to chronic workload ratio. Enjoy! Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. Lance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com For those interested in coaching services, please visit type2performance.com 

BONUS CONTENT on the Acute to Chronic Workload Ratio

John and Lance dive deep into all things overtraining syndrome. This can also be defined as an "unexplained underperformance syndrome." You'll end the episode knowing the state of current research examining this costly syndrome, what we can do to reduce the risk of its occurrence, and the work that needs to be done to better understand this condition. You do not want to miss this episode! Please do not hesitate to reach out with questions, criticism, or suggestions for future episodes. Lance Beisley, MS, CSCS lancebeisley@gmail.com John Wehrer, PT, DPT, CSCS jwehrer20@gmail.com For those interested in coaching services, please visit type2performance.com 

Overtraining Syndrome

Join us, John Wehrer, and Lance Beisley, as we debate, discuss, and dive into all topics surrounding endurance athletics and what it means to live a Type 2 lifestyle. Simply put, this philosophy prioritizes trading immediate suffering or struggle for retrospective and future enjoyment.

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