Peak Endurance

Aaron Crook is no stranger to extreme endurance, but his recent victory at the 6633 Arctic Ultra — a 620km foot race through brutal Arctic terrain — took his limits to an entirely new level. In this episode, Isobel and Ron dive deep into Aaron’s preparation, mindset, nutrition, and the brutal realities of racing in temperatures that can drop below -30°C.He shares the highs, the hallucinations, the problem-solving, and the personal transformation that happened mile by frozen mile. Whether you're training for your first 50k or chasing your own wild ultra dreams, this conversation will light a fire in you.

Today, Ron and I give our updates then discuss the importance of training suffering. If you don't ever suffer in your training, when you start to suffer in a race it will be a big shock!

The Runner's Fuel: Why Carbs are King.Carbohydrates are quickly converted to glucose, the body's primary energy sourceGlucose is stored in muscles and liver as glycogen, which fuels intense exerciseRunning depletes glycogen stores, making carb intake crucial for performanceThe Mental Game: How Carbs Affect Your Running Psychology.Carbs influence serotonin production, affecting mood and motivationProper fueling can prevent the dreaded "bonk" or "hitting the wall"Mental clarity and focus improve with adequate carb intake

In this episode, Ron and I sit down with Chris Harris, creator of GoNutrition, passionate ultra runner, and accomplished mountaineer fresh off his recent climb of Vinson Massif in Antarctica. We dive into his experiences on the mountain, his journey in ultra endurance sports, and how proper training powers performance in extreme conditions. Chris shares insights on what it takes to push the limits, both in high-altitude mountaineering and ultra running, along with practical tips for endurance athletes. Tune in for an inspiring conversation about resilience, adventure, and the power of adventure!

In this episode, we dive into the crucial aspect of training specificity for runners. Learn why and how to tailor your training runs to match your upcoming race conditions for optimal performance.

It is so important to listen to the messages your body is sending you. Your watch does not know everything :) The best feedback mechanism you have is yourself.

Today, after a quick QuadSaw update, we're diving into a mineral that could be the game-changer in your training: magnesium. Whether you're preparing for your first 5K or your hundredth ultra, this often-overlooked nutrient might just be the key to unlocking your full potential. Watch, and you'll discover why magnesium deserves a prime spot in every runner's nutrition plan.

In this episode of the Peak Endurance podcast, join host Isobel and Ron Tait as they dive deep into the world of cross training for runners. Forget what you think you know about cross training! We're not talking about yoga or strength work here. Instead, discover how activities like cycling and pool running can significantly improve your running performance. Key topics covered: • What exactly is cross training for runners? • The benefits of cross training for injury prevention and recovery • How to incorporate cycling and pool running into your training plan • Real-world examples of us using cross training effectively Whether you're a seasoned ultra-runner or just starting your running journey, this episode is packed with practical advice to help you run stronger, faster, and longer. Don't miss out on these game-changing insights that could transform your training! Remember to hit subscribe and leave a review if you found this episode helpful. Your support helps us reach more runners with valuable content. Run strong!

Fuel your runs with... chocolate? Believe it! Join us as we chat with Raphael, founder of Peak Chocolate, the game-changing fuel for endurance athletes. Discover how this tasty treat is scientifically designed to boost your performance, hear success stories from real runners, and learn why traditional energy gels might be holding you back. Whether you're a weekend warrior or an ultra-runner, this episode will revolutionize your fueling strategy. Ready to make your runs sweeter and stronger? Let's unwrap the power of Peak Chocolate! https://www.instagram.com/peakchocolate/ https://peakchocolate.com.au/

Returning to training after an injury? Don't miss this essential episode of Peak Endurance Coaching. Learn from your injury and come back stronger!

Experienced a DNF in your last ultra? Don't let it derail your running journey! In this episode of the Peak Endurance Podcast, Ron and I dive deep into strategies for ultrarunners to overcome the mental and physical challenges of a Did Not Finish.🏃‍♂️ Key topics covered: • Understanding the emotional impact of a DNF • Analysing what went wrong without self-blame • Rebuilding confidence for your next ultra • Adjusting your training plan • Real-life comeback stories Whether you're training for your first 50K or aiming for a 100-mile finish, this episode provides valuable insights to help you bounce back stronger after a DNF. Learn how to turn setbacks into comebacks and fuel your ultra running passion. Subscribe to the Peak Endurance Podcast for more ultra running tips, training advice, and inspiration to crush your endurance goals!

In this episode of the Peak Endurance Podcast, we dive deep into the crucial yet often overlooked aspect of ultra running: recovery. Whether you're a seasoned ultra marathoner or preparing for your first long-distance event, proper recovery is key to maintaining peak performance and preventing injuries. Don't let poor recovery hold you back from reaching your full potential as an endurance athlete. Tune in now to unlock the secrets of mastering ultra race recovery! Remember to like, comment, and subscribe for more expert advice on mastering endurance sports!

In this episode of Peak Endurance, we dive deep into the crucial but often misunderstood concept of tapering before a race. Whether you're gearing up for a 5K or an ultra-marathon, proper tapering can make or break your performance. 🔑 KEY TAKEAWAYS: The science behind tapering and its impact on performance How to customise your taper based on race distance Balancing rest and maintenance during taper Nutrition strategies to maximise your taper How to stay focused and confident in your taper Ready to take your race performance to the next level? Hit that subscribe button and turn on notifications so you never miss an episode! 🎙️ ABOUT PEAK ENDURANCE: Peak Endurance is your go-to podcast for all things running, and endurance sports. From beginner tips to advanced strategies, we've got you covered.

As temperatures rise, are you ready to adapt your running routine? In this episode of Peak Endurance Podcast, we're diving into the art of running in the heat.Summer's approaching, and it's time to heat-proof your runs! Whether you're a seasoned ultra runner or a weekend warrior, this episode is packed with valuable insights to help you transition safely and effectively into warmer weather running.

Ron and I discuss what pace you should run your long runs at: should they always be at a slow easy pace? Our answer might surprise you!

In this episode of the Peak Endurance podcast, Ron and I sit down with Ethan Fleming, the mastermind behind Hardcore Harry's, to explore the world of online challenges and last-man-standing races. https://www.hardcoreharrys.com.au/

As ultra runners, we're always looking for ways to improve our performance and endurance. Understanding the principles behind different types of training runs is crucial for developing a well-rounded training plan. In this podcast, we break down the science and benefits of intervals, tempo runs, easy runs, and long runs for ultra running.

If you're experiencing any of these next 7 warning signs, it's time to fuel up and revamp your eating habits. Poor sleep quality: You toss and turn all night. Digestive issues: Bloating, cramps, or other GI problems are common. Irregular menstrual cycles: For female runners, this can be a sign of inadequate nutrition. Constant hunger: You're always ravenous, even right after eating. Brittle nails and hair loss: Your body isn't getting enough nutrients for maintenance. Decreased motivation: You've lost your enthusiasm for running. Bonking during long runs: You hit the wall earlier than you should. If you're nodding along to several of these signs, don't panic. The good news is that improving your nutrition can be a game-changer. Start by focusing on whole foods, adequate protein intake, and proper hydration. Consider consulting with a sports nutritionist (such as Isobel) to create a personalized plan that fuels your running goals. Get your Runner's Nutrition Checklist here Any issues let me know!

As runners, we often focus on mileage, pace, and training plans. But there's one crucial element that can make or break your performance: nutrition. If you're experiencing any of these 13 warning signs, it's time to fuel up and revamp your eating habits. On this episode, we discuss the first 6 Constant fatigue: You're always tired, even after a good night's sleep. Slow recovery: Your muscles ache for days after a run. Frequent injuries: You're sidelined more often than you'd like. Plateauing performance: Your times aren't improving despite consistent training. Mood swings: You're irritable and your emotions are all over the place. Weakened immune system: You catch every cold that comes around.

Ugh, well that was fun...in no way at all!! 8 cheeseburgers over 42.2kms is no easy feat! Hear how horrible it was here on the pod! Enjoy!

A quick update from Ron and I, then we interview Kelvin Yip. Kelvin created Endu1 an endurance sports fuel and hydration product. We tried it and think it is amazing so thought we would share with you! Here's the link to the website. https://www.endu1.com/

Understanding the natural ebb and flow of motivation in endurance sports The power of discipline: How to keep running when motivation wanes Exploring new trails and terrains to reignite your passion Building a support network of fellow ultra runners and mentors Understanding the difference between motivation and discipline in ultra running Developing habits and routines that support consistent training The power of accountability: Finding a running partner The role of proper rest and recovery in sustaining long-term discipline

The importance of patience in recovery Assessing your body's readiness to return The "easy day for every day off" rule explained Chest infections vs. head colds: When to run and when to rest Balancing the desire to train with the need for recovery

The importance of easy runs in an ultra runner's training plan How easy runs contribute to overall fitness increase Addressing the common misconception: "If I'm not going fast, I'm not improving" The correlation between easy runs and effective recovery How to properly pace an easy run The role of easy runs in injury prevention Balancing easy runs with quality sessions and long runs The role of recovery runs in enhancing endurance and performance

Ron and I headed to Wandiligong for the long weekend...and ran (And mostly hiked) some hills. The WandiCross is a race not to be missed, hear all about it!

Exploring the global rise and spread of ultra running. Discussing potential negative health impacts of ultra running. The importance of listening to your body in ultra running. The role of AUTRA in Australia and current controversies.

The dangers of ignoring the pain and pushing through When is it safe to continue running and when should you stop? Balancing your love for running with the need for recovery The role of cross-training in injury recovery The power of a positive mindset in overcoming injuries

Why stretching is the secret ingredient to a successful run. Dynamic vs Static stretching - what's the difference? Stretching and mobility can extend your running life span. Practical tips for incorporating stretching and mobility into your routine. stretching and mobility shouldn't be an afterthought.

The myth of sleep deprivation training: Dispelling common misconceptions. An in-depth look at why sleep deprivation is more harmful than helpful. Introduction to sleep banking: Understanding the concept and its benefits. Caffeine depletion explained: What it means and how it works. The importance of sleep in training and performance.

Why patience is key in ultra running. Understanding the process of building up to 100k+ races. The importance of mastering the craft in marathons and 50k races first. Discuss the risks of rushing into long distance races. Why building strength in muscles, tendons, and ligaments is important. The mental game of ultra running. Consequences of not allowing the body to recover. How to avoid burnout and injury in ultra running. Slowing down the process for longevity in the sport.

Ron and I discuss (in no particular order!) Hut to Hut and our DNF Why I am giving up long races The social media bullies I have had to deal with and more! It's like being on a long run with friends, with probably some oversharing going on!

The problem….Eastern Health Hospital Paediatric Units (The Angliss, Maroondah Hospital, Box Hill Hospital) are not supported by many of the major fundraisers throughout the year. They are in desperate need of resources - everything from coloured pencils and Disney Plus memberships to help entertain kids pre-op, through to ultrasound machines to assist in finding veins and distraction equipment for procedures to reduce stress and fear. Hospital-grade sensory kits are needed to support our neurodivergent children and youth and none of this is currently funded. Over the last year this is how many children were cared for at our local hospitals: Box Hill 11,160    Angliss 10,414      Maroondah 10,221 PLUS 4000 outpatients and a new baby every 2 hours! THAT’S A LOT OF KIDS! The plan….Emma-Rose is passionate about supporting children and youth, and is going to run over 100miles (170kms) from the top of Lake Mountain to Federation Square, via the three Eastern Health Hospitals that have Pediatrics; The Angliss, Maroondah and Box Hill hospitals. When: 5pm, April 18th, 2024 Distance: 170kms Goal: Raise as much as possible to support these desperately needed resources! Can we get to $30,000? If we can - I will run it in a tutu! How can you help? Individuals, we are asking for 10c/km ($17) and Businesses to donate $1/km ($170) DONATE HERE! Mountain to Melbourne Emma on Instagram: https://www.instagram.com/run_joy_melbourne/

The taper is a period of reduced training volume and intensity leading up to a race. It typically occurs in the final two to three weeks before the event. The purpose of the taper is to allow the body to recover from the accumulated fatigue of training while maintaining fitness and maximizing performance on race day.

Elise began her journey on the 7th of December with a 50km ultramarathon starting from the summit of Mt Kosciuszko, followed by 250km of hiking along the Australian Alps Walking Track to end in Bright, Victoria.  What is Eating Disorders Families Australia? Created by families, EDFA focuses solely on supporting the families and carers of people with eating disorders. The belief is that families and carers are an important part of the treatment and recovery process for loved ones living with eating disorders. EDFA’s mission is to enable family members to be effective, supported, and recognised as an integral part of the recovery process. Elise is aiming to raise $30,000 for EDFA and 100% of donations will go to helping people with eating disorders and their families. Find Elise here: https://www.instagram.com/elisemarcianti/ Donate here: https://moving-for-the-mind.raisely.com/

Ron and I discuss the importance of motivation vs habits/discipline for running. How do we develop the habits to run?

Are warmups and cool downs important, and how do we structure them? When should we stretch? Do we need to warm up before an ultra, and more!

Ron and I discuss running in the heat: - why it feels difficult - over heating signs to look out for - how to mitigate the effects of heat - how to train in the heat. Enjoy!

Ron and I discuss some ideas for Christmas gifts for the runner in your life! Link for the Flexbeam is below, use code isobelross10 for 10% off! https://recharge.health/product/the-flexbeam/?ref=KMCXdB4lb-PEcS

Ron and I did a Double Donna the other day, 2 x up and down a 17km road with just over 1000m climbing each lap. Listen is as we unravel.

In this episode, we have a quick update on what we've been doing, we discuss why runner's should not rush the process and we talk about those people who put us down. All from the beer garden at the Merrijig Hotel! Cheers! Here is the link for the goal setting webinar: https://peakendurancecoaching.com.au/goal_setting

Dr Ricardo Costa works in the Department of Nutrition Dietetics & Food, Faculty of Medicine Nursing and Health Sciences at Monash University as an academic, researchers, consultant and practitioner in Sports Dietetics and Extreme Physiology. Ricardo is a HCPC Registered Dietitian-UK, SENr Registered Sport Dietitian- UK, Accredited Practicing Dietitian-Aus and Advanced Sports Dietitian-Aus, who came to Monash University in August 2013 from Coventry University-UK. Ricardo completed his PhD at the University of Wales- UK, in neuroendocrine and nutritional immunology on the influence of sleep deprivation, cold exposure, exercise stress and nutritional intervention on selected immune responses; which examined the impact of individual and combined stressors on immune function. Additionally, the role of nutrition intervention in the effect of exercise on immune function. Ricardo's recent work has focused on the impact of multi-stressor activity on immune, thermoregulatory, and gastrointestinal health; and additionally, the impact of ultra-marathon competition on nutrition and hydration status, and implication for health. Ricardo’s research interests include the impact of exercise stress with and without other stressors on gut health, and role of nutrition under stress on gut health. Over the last few years he has established and led an international multi-centre research team investigating the impact of ultra-endurance competition on nutritional and hydration status, and on various physiological and immunological parameters; in which issue of gut health have been identified. Previously, as course director for Sports Dietetic training in the UK, he was an active consultant and supervisor in Sports Dietetics, providing and supervising sport and exercise nutritional support to a wide range of sports at recreational, amateur, and elite (Olympic athletes) level. Ricardo contacted me in regards to a research paper that was just published, in collaboration with the AIS, assessing the impact of the ketogenic low carb high fat diet on the gut health of elite endurance/ultra endurance athletes. Our results were a bit concerning, in that even a short term LCHF diet was sufficient to seriously disturb gut markers, including increased bacterial endotoxin translocation into the blood stream. Ricardo discusses this research. Links to papers: https://doi.org/10.1123/ijsnem.2023-0009 https://www.frontiersin.org/articles/10.3389/fphys.2021.773054/full

With the help of a running program from Peak Endurance Coaching, Brooke ran 1600km from the Pilbara to Perth. It was an amazing journey and she comes on the podcast to tell us all about it. Her links are here; https://www.instagram.com/brookemma.rose/?hl=en https://www.mycause.com.au/p/301161/impact-to-ignite

Update to the 12 in 12...it's now 7 in 7. Find out why!