Optimize Your Training: The Surprising SCIENCE of Endurance | David Roche x Rich Roll
Rich Roll
Dec 2, 2024
Mindsip insights from this episode:
Utilize heat training to enhance blood volume and red blood cell production
Passive heat exposure from a sauna or hot tub can dramatically increase blood plasma volume, which in turn signals the body to produce more red blood cells and increase hemoglobin mass.
Utilize exogenous ketones post-exercise for recovery benefits
He uses exogenous ketones post-exercise for recovery benefits like increased natural EPO production, but not during exercise, citing studies and a potential risk of decreased testosterone.
Fuel your brain with carbohydrates to sustain willpower
High carbohydrate intake is crucial even in lower intensity zones because unused carbs preferentially go to the brain, preventing nervous system fatigue and maintaining your volitional power to continue.
Incorporate carbon-plated super shoes for effective training
He recommends using carbon-plated super shoes for hard workouts, not just races, because they offload significant stress from the body and aid in recovery and adaptation.
Train speed to enhance ultra-endurance performance
His unconventional philosophy is that to improve endurance, you should focus on raising your top-end speed, as your aerobic pace (the floor) is ultimately defined by your peak power (the ceiling).
Fuel like a pro cyclist for high-intensity performance
To perform at a high intensity for a long duration, he consumed 500-550 calories per hour, inspired by the fueling strategies of the pro cycling peloton.
Train your gut to handle high volumes of fuel
Inspired by competitive eaters, he trained his stomach to handle high volumes of fuel by periodically consuming large amounts of fluid and carbohydrates all at once during training.
Use baking soda to buffer fatigue before workouts
He uses encapsulated sodium bicarbonate (baking soda), like the product from Maurten, before hard workouts to buffer acidity, a practice he notes has had a major impact on track and field.
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