Dr. Marion "Moose" Herring is an orthopedic sports medicine physician with Dr. Rob Green Sports Chiropractor. We are lifetime endurance athletes.We are trier of most fads.We are maker of many mistakes.We are husbands, fathers, sports med docs, and athletes just trying to be the best us.
Send us Fan MailBoston Marathon Special – Course Breakdown & Race Day Tips 🏃♂️🏃♀️With the Boston Marathon just two weeks away, we're rebroadcasting one of our most popular episodes—our Boston Marathon Deep Dive. Whether you're a first-timer or a seasoned qualifier, this episode is packed with everything you need to know before toeing the line in Hopkinton.We break down the course mile by mile, highlight key sections like the infamous Newton Hills and Heartbreak Hill, and share expert tips on pacing, fueling, and mental prep. Plus, we offer must-know race day logistics and insight into the unique energy that makes Boston one of the greatest marathons in the world.Episode Highlights:Full course breakdown with pacing strategiesHow to handle the early downhills (and save your quads)Tips for conquering the Newton HillsHydration & nutrition planningWhat to expect at the start, finish, and everywhere in betweenHit play and get race-day ready—Boston is calling!
4/7/25 • 82:41
Send us Fan MailIn this episode of The HUB Life Podcast, we sit down with Dr. Moose Herring and race winner Tricia Denardis for an in-depth race recap. Moose shares his experience on the course, breaking down the highs, lows, and lessons learned. Tricia, the overall female champion, gives us insight into her race strategy, mental approach, and what it took to secure the win.We also dive into Tricia’s impressive background—her journey as an athlete, key influences, and what keeps her motivated. Whether you're a seasoned racer or just getting started, this episode is packed with inspiration, training insights, and a firsthand look at what it takes to compete at a high level.Tune in and get ready to be inspired! Tricia Denardis: https://www.instagram.com/burpeesandburpcloths/Miles with Moms Podcast: https://podcasts.apple.com/us/podcast/miles-with-moms/id1772651447JOIN US ON STRAVA: https://www.strava.com/clubs/hublifeKeep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
3/23/25 • 76:24
Send us Fan MailIn this episode of the HUB Life Podcast, we dive into Moose’s journey as he transitions from road running to trail running. We break down his training approach, the challenges of building endurance on the trails, and what he’s learned along the way. From technical terrain to pacing strategies and race prep, Moose shares his firsthand experience and what’s surprised him most about the sport. Whether you're a seasoned trail runner or considering your first off-road adventure, this episode has insights and inspiration for every runner.https://www.instagram.com/activeperformancerva/https://www.instagram.com/mooseherringmd/
3/9/25 • 59:17
Send us Fan MailIn this episode, we dive into the science behind ultra-endurance performance with special guest Ryan, known as Ryan Runs Ultras. We put Ryan through three metabolic tests—Resting Metabolic Rate (RMR), Metabolic Efficiency, and VO2 Max—to uncover what fuels his incredible endurance feats.Join us as we break down the results of these tests and discuss how they apply to training, nutrition, and performance optimization for ultra-distance athletes. Whether you're an ultra-runner, triathlete, or just curious about the science of endurance, this episode offers valuable insights you won't want to miss.🎧 Tune in for actionable takeaways and behind-the-scenes data from Ryan’s journey!JOIN US ON STRAVA: https://www.strava.com/clubs/hublifehttps://www.instagram.com/ryanrunsultras_/Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
1/26/25 • 111:34
Send us Fan MailAre you stuck in the cycle of long, monotonous winter rides? In this episode, we’re shaking up the traditional approach to offseason training with the concept of reverse periodization. Join us as we dive into why winter is the perfect time to prioritize high-intensity indoor bike training and how this strategy can set you up for race day success.We’ll break down:The difference between reverse and traditional periodization.Key benefits of focusing on power and speed before building endurance.Effective indoor workouts to maximize your time and effort.Tips for staying motivated through the winter months.Whether you're a seasoned cyclist or new to the sport, this episode will help you rethink your approach to winter training. Tune in to learn how to leverage reverse periodization to build strength, avoid burnout, and hit your spring races feeling stronger than ever.JOIN US ON STRAVA: https://www.strava.com/clubs/hublifeKeep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
1/19/25 • 113:08
Send us Fan MailThe Four Pillars of Physical HealthMobility: The ability of your joints to move freely through their full range of motion, ensuring efficient and pain-free movement.Stability/Balance: The capacity to maintain control and equilibrium during movement, essential for coordination and injury prevention.Strength: The power to generate force and perform daily activities or athletic tasks with resilience and reduced injury risk.Endurance: The ability to sustain physical activity over time, enhancing cardiovascular and muscular stamina.Dynamic Warm Up Sequence: https://www.youtube.com/watch?v=b1LLHPjy1fo&list=PLZO-mex6c7t2p-fZ1Q5QGgaNI4epLXnClBook Recommendation: The Lost Art of Running: A Journey to Rediscover the Forgotten Essence of Human Movement by Shane Benzie. A fantastic guide to improving running form and efficiency while embracing the joy of movement.https://www.amazon.com/Lost-Art-Running-Rediscover-Forgotten/dp/1472968085Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
1/5/25 • 94:10
Send us Fan MailIn this episode, we dive into the world of trail running, exploring how to get started and why it’s such an incredible workout for both your body and mind. From boosting cardiovascular health and building strength to reducing stress and enhancing mental clarity, trail running offers a unique blend of physical and psychological benefits. Whether you’re new to running or a seasoned athlete looking to hit the trails, we’ll share tips, techniques, and inspiration to help you make the most of this rewarding activity.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
12/15/24 • 49:59
Send us Fan MailIn this episode of HUB Life, Dr. Moose Herrring and Dr. Rob Green dive into essential recovery strategies after a major race or endurance event. From rest periods and active recovery to nutrition and mental reset, we cover the tools you need to bounce back stronger and smarter.We also take a closer look at plyometrics: those explosive, high-intensity movements often hailed for building power and speed. While these exercises can offer significant benefits, they have inherent risks—especially for runners. Learn when and how to use plyometrics safely to maximize performance without jeopardizing your progress.Whether you’re recovering from a PR effort or contemplating adding plyos to your routine, this episode has something for you! Tune in to stay informed, stay healthy, and keep moving forward.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
11/17/24 • 76:39
Send us Fan MailIn this episode of HUB Life, Dr. Moose Herring and Dr. Rob Green dive into the art of goal transition and why it's perfectly fine to shift your focus. Whether you're aiming for new personal records or making adjustments to suit your lifestyle, we explore the key questions that help you navigate change with purpose.Why is change necessary?Assessing where you are now and how you got here.Defining where you want to go next.Creating strategies and tactics for a successful transition.Tune in for actionable insights on how to reassess your path and redefine success on your terms!Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
10/20/24 • 80:49
Send us Fan MailIn this episode of the HUB Life Podcast, Dr. Moose and Dr. Rob dive into their top 5 favorite things that keep their endurance lifestyle thriving. From training hacks and recovery tools to nutrition tips and mindset shifts, they share what keeps them motivated, performing at their best, and enjoying the journey. Whether you’re a seasoned athlete or just getting started, this episode is packed with practical advice and personal insights that can help elevate your endurance game. Tune in and get inspired to take your endurance lifestyle to the next level!Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
9/8/24 • 80:49
Send us Fan MailDescription:In this episode, we dive deep into the complex world of metabolism and metabolic health, exploring how it impacts endurance athletes. Learn what metabolism really means, the role of carbohydrates and fats as energy sources, and how different exercise intensities affect fuel utilization. We'll discuss the critical concept of FATmax, why many athletes struggle with metabolic inefficiencies, and why being fit doesn’t always mean being metabolically healthy. Discover how metabolic syndrome can silently impact even the most dedicated athletes and how using tools like Continuous Glucose Monitors (CGMs) can provide valuable insights into your unique metabolic responses. We'll also cover actionable strategies to enhance metabolic efficiency through training, personalized nutrition, and metabolic testing, setting the stage for optimizing performance in our clinic. Whether you’re a seasoned athlete or just starting, this episode will equip you with the essential knowledge to improve your metabolic health and endurance performance.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
9/2/24 • 103:57
Send us Fan MailDescription:In this special episode, Rob and Moose sit down with the legendary hosts of IM Talk, John Newsom and Bevan James Eyles, for a candid and insightful conversation. Together, they explore the origins of IM Talk, revealing the journey that turned their podcast into one of the most trusted voices in the triathlon community. From their motivations to their milestones, John and Bevan share the secrets behind their long-standing success.The discussion moves beyond the podcast to cover the evolution of Ironman racing, the rise of competing events like Challenge Roth, and what the future may hold for Kona. They also dive into the rapid improvements in racing times, discussing the factors behind these gains and who to watch in the coming years. Wrapping up with advice and reflections on the triathlon community, this episode is packed with insights for athletes, coaches, and fans alike.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
8/19/24 • 102:13
Send us Fan MailIn this episode of the HUB Life podcast, we challenge the common perception that walking during a run is a sign of weakness. Focusing on the proactive use of the run-walk method for performance, we explore how strategically integrating walk intervals can help you run faster, reduce fatigue, and prevent injury. We’ll contrast this approach with the Galloway Method and reactive walking, highlighting why a well-planned run-walk strategy can be a game-changer for long-distance races, tough conditions, or recovery phases within your training. Tune in to learn how to optimize your run-walk ratios track performance data, and use this method to elevate your running to the next level. Whether you're training for a marathon or simply looking to improve your endurance, this episode will show you how walking can help you reach your running goals.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
8/11/24 • 102:13
Send us Fan MailJoin us on this episode of The HUB Life Podcast as we chat with the multi-talented Jill Blankenburg. With a rich history in triathlons and a background in radio and music, Jill has a unique and inspiring story to share. We'll explore her journey from joining a local triathlon group in Richmond to completing multiple Ironman races, her work with the Richmond Tri Club, and her new role as an Ironman announcer following the retirement of Mike Reilly. We'll also delve into her career as a Radio DJ, her passion for singing, and how she balances it all with her personal fitness goals.Tune in for insights, memorable stories, and valuable advice for athletes preparing for their races.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
7/28/24 • 102:13
Send us Fan MailJoin Dr. Rob Green and Dr. Moose Herring on the HUB Life podcast as they delve into the journey of aging and its impact on endurance athletes. This episode explores the physical, mental, and emotional changes that come with age and how they affect athletic performance and training.Episode Highlights:Key Elements for SuccessAcceptance: Embrace the reality of aging and its effects.Motivation/Attitude: Cultivate a positive mindset and drive.Realism: Set achievable goals based on your current capabilities.Consistency: Maintain a regular training routine.Rest: Prioritize rest and recovery to avoid burnout and injury.Key Factors:Sleep: Absolutely crucial for recovery and performance.Mobility: Maintain flexibility and range of motion to stay agile.Strength: Build and preserve muscle strength to support overall fitness.Nutrition: Fuel your body properly to enhance performance and recovery. Proper protein intake and good blood sugar controlEndurance: Embrace challenging workouts while ensuring proper recovery, focusing on zone 2 training rather than inactivity.Whether you're a seasoned athlete or just starting your endurance journey, this episode offers valuable insights and practical tips to help you thrive at any age. Tune in and stay inspired to keep pushing your limits, no matter the years that pass.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
7/21/24 • 90:07
Send us Fan MailDescription:Join us on HUB Life as we sit down with Parker Spencer, the esteemed Head Coach of USA Triathlon's Project Podium. In this insightful episode, Parker shares his journey from leading endurance programs at Liberty University to becoming the 2022 USAT Olympic Coach of the Year. We delve into his coaching philosophy, the formation and objectives of Project Podium, and the preparation strategies for the upcoming 2024 Paris Olympics. Discover how Parker is shaping the future of American triathlon by training elite athletes for both immediate and long-term success, with an eye on the 2028 LA Olympics. Whether you're an athlete, coach, or sports enthusiast, this episode offers a fascinating glimpse into the world of high-performance triathlon coaching.https://www.usatriathlon.org/foundationKeep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
6/23/24 • 88:19
Send us Fan MailDescription:Join us on this inspiring episode of the HUB Life Podcast as we dive into the exhilarating world of triathlons with Dr. Herring and Dr. Green. Discover how and why these passionate athletes began their journey into the challenging yet rewarding world of multisport racing. Listen as they share their personal stories, from the initial spark that ignited their passion to the transformative effects triathlons have had on their lives. Whether you're a seasoned triathlete or just curious about the sport, this episode will motivate you to find your own "why" and explore the profound impact that triathlons can have on your physical, mental, and emotional well-being. Tune in to learn why you should consider embarking on this incredible journey, and what to expect along the way.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
6/16/24 • 76:18
Send us Fan MailEpisode #34: Swimming with PurposeIn this episode of the HUB Life Podcast, we dive into the intricacies of swimming with a focus on efficiency, power, and speed. Discover how mastering your technique and breathing can transform your swimming experience and overall performance. We cover essential tips to swim faster by decreasing resistance and increasing propulsion, and explore critical aspects such as posture, the catch-pull-push technique, and the importance of staying comfortable and relaxed in the water.Highlights include:Key techniques to enhance your swim: from maintaining proper posture to perfecting your breathing.Various workout setups: steady-state swims, CSS-based swims, strength training, pace control, and recovery.Importance of swim drills and dryland training to refine specific stroke components.Triathlon-specific strategies: sighting, drafting, buoy turns, and wetsuit practice.Join us for expert advice and practical tips to conquer the water with confidence and efficiency.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
6/2/24 • 93:52
Send us Fan MailStress + Rest = Success!"Recovery is the downtime between workouts and it's the time we transform into fitter athletes. Training physically stresses the body as we ask it to run longer and/or faster. In doing so, we cause microscopic tears in muscle tissue, deplete energy stores, pound bone, tax energy systems, and basically push the limits of our current fitness level. This physical stress causes a frenzy of internal activity as our body rushes to repair itself and prepares to meet this level of stress next time around. This stress and repair cycle ultimately creates a stronger version of our former selves. When the repairing and rebuilding can't keep up with the physical demands of training, then things go awry, and injuries are usually the end result. " Susan Paul Runners WorldKeep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
5/18/24 • 88:52
Send us Fan MailIn this podcast episode, we delve into the silent killer lurking within our bodies: atherosclerotic heart disease. Despite the misconception that endurance athletes are immune to such issues due to their rigorous cardiovascular exercise, the reality is starkly different. Even the fittest among us, like marathoners and triathletes, are not exempt from this insidious threat.Join us as we explore the stories of seemingly invincible athletes, like Jim Fixx, author of "The Complete Book of Running," and Alberto Salazaar, a professional marathoner, both succumbing to heart disease despite their physical prowess. We confront the grim reality that genetics can be an insurmountable factor in this battle for heart health, regardless of one's athletic achievements.But fear not, for knowledge is our greatest weapon. Learn about the crucial tests for heart disease risk:Cholesterol screenings: HDL, LDL, VLDL, and triglyceridesApoB testingCardiac CT scansDiscover how seemingly normal results may hide underlying dangers and why it's imperative to strive for optimal levels, not just "normal."Through personal anecdotes and medical insights, we uncover the intricate workings of our circulatory system and how cholesterol, both friend and foe, plays a pivotal role. Hear firsthand accounts of individuals, like the host's own father, whose lives were claimed by this stealthy assailant despite their active lifestyles.Take charge of your health journey by arming yourself with knowledge. Explore the options for early detection and treatment, including ApoB testing and cardiac CT scans, and understand why investing in prevention today can save lives tomorrow.Join us as we confront the sobering reality of heart disease, challenge misconceptions, and empower ourselves to defy the odds. Because when it comes to matters of the heart, even endurance athletes are not immune, and knowledge truly is our strongest ally.Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
5/5/24 • 74:07
Send us Fan MailWelcome to the HUB Life! Today, we're delving into a topic that can make or break race day performance: nutrition. But fear not, we're keeping it simple and practical.First rule: Don't overcomplicate it. Your race day nutrition plan should work for you, not against you. That's why we're here to guide you through the essentials and help you tailor them to your needs.We're not here to push products with sponsorships. Instead, we'll share what's stood the test of time for us. Remember, everyone is different, so it's crucial to find what works best for you.Here are the three key factors we'll be focusing on:Calories: Fueling your body adequately is paramount for performance. We'll break down how to calculate your calorie needs and discuss practical ways to meet them without overwhelming your system.Practice, Practice, Practice: Consistency is key. We'll emphasize the importance of practicing your nutrition strategy during training sessions to iron out any kinks before race day.Now, let's dive into the specifics:Pre-Race Nutrition: We'll discuss the ideal breakfast to kickstart your day and top off your energy stores before the race begins. Plus, we'll share our go-to pre-race fuel choices and why they work for us.In-Race Fueling Strategies: Whether you're biking or running, we've got you covered. We'll outline simple yet effective fueling strategies tailored to each discipline, helping you sustain your energy levels and avoid hitting the dreaded wall.Real-Life Examples: We'll walk you through sample nutrition plans for iconic races like the Boston Marathon and Ironman, showcasing how to implement our strategies in a race-day scenario.Adaptability: Finally, we'll stress the importance of having a plan while remaining flexible. Races don't always go as planned, but with the right mindset and preparation, you can adapt on the fly and keep pushing towards your goals.So, if you're ready to simplify your race day nutrition and unlock your full potential, join us for this insightful episode of the HUB Life!Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
4/14/24 • 89:20
Send us Fan MailIntroduction:Lace-up your sneakers and join us as we dive into the exhilarating world of the Boston Marathon! This isn't just any race; it's a celebration of grit, determination, and the human spirit. Tune in to learn race strategies Do's and Don'ts! What Sets Boston Apart:Earning Your Spot: Qualification isn't just a formality; it's a badge of honor. Discover what it takes to toe the line at one of the most coveted marathons on the planet.Heartfelt Generosity: Running for a cause isn't just encouraged; it's ingrained in the fabric of the Boston Marathon. Learn how participants raise millions for charity with every step.World Marathon Majors Prestige: Rub elbows with the running elite as Boston proudly stands alongside iconic races like NYC, Chicago, and Tokyo.Thrilling Moments and Triumphs:From the first female runner to cross the finish line to the resilient spirit of "Boston Strong" after the tragic 2013 bombing, the marathon's history is filled with awe-inspiring stories.As we gear up for the 128th edition, anticipation is mounting for another chapter of unforgettable moments on the course.Navigating the Course:Strap in for a virtual tour of the iconic route, from the thundering start in Hopkinton to the triumphant finish on Boylston Street.We'll share insider tips on how to conquer the infamous Newton Hills and soak in the electric atmosphere of Wellesley College's legendary "Scream Tunnel."Expert Insights and Insider Secrets:Our panel of coaches and seasoned runners spill the beans on everything from training hacks to race-day strategies.Get ready to turbocharge your performance with downhill drills, pacing tricks, and mindset mastery.Epic Wins and Epic Fails:Elite athletes dish on their most memorable moments, from shaving minutes off their personal bests to hitting the wall in spectacular fashion.Learn from their triumphs and pitfalls as they share their top dos and don'ts for conquering the Boston beast.Personal Perspectives and Pro Tips:Hear from everyday heroes who've tackled the Boston Marathon firsthand, offering sage advice on everything from pacing to pre-race rituals.Laugh, cry, and nod along as they share their unforgettable highs and hilarious lows from the racecourse.Connect with Us and Join the Fun:For more behind-the-scenes action, follow us on Instagram: [HUB Life Podcast Instagram](insert link)Stay in the loop with updates and discussions on Facebook: [HUB Life Podcast Facebook](insert link)Dive deeper into our marathon madness on our website: [HUB Life Podcast Website](insert link)Keep the Conversation Going:hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/Share your Boston Marathon dreams, dilemmas, and victories using #BostonMarathonMania and #HUBLifePodcast.*Disclaimer: Buckle up for a wild ride! The insights and anecdotes shared in this episode are meant to entertain, inspire, and inform. Always consult with a professional before embarking on any marathon adventure.*
3/29/24 • 82:41
Send us Fan Mail“I’m in a really beautiful spot where I feel like I have nothing to lose, but justeverything to gain--- I’m putting everything out there, my heart, my soul, myrunning shoes and going for it with every opportunity” -Keira D'Amatohttps://keiradamato.com/Welcome to HUB Life, where we dive deep into the extraordinary journeys of individuals who defy limits and redefine success. In this episode, we have the privilege of sitting down with none other than American Runner, Keira D'Amato. Join us as Keira takes us on an exhilarating run through her remarkable career, unveiling the secrets behind her stellar achievements and the challenges she's conquered along the way. With candid insights, she shares her profound wisdom on listening to one's body and fueling it for triumph, painting a vivid picture of the dedication and discipline required to excel in the world of distance running.But Keira's story goes beyond the track. She opens up about the unwavering support of her family and tribe, highlighting the pivotal role they've played in her journey. From smashing American records to embracing a growth mindset, Keira embodies resilience and gratitude in every stride she takes.Prepare to be inspired as we delve into the heart and soul of a true warrior, a force to be reckoned with when she toes the line in any race. Don't miss out on this extraordinary interview with one of America's finest distance runners – Keira D'Amato. Tune in now and be ready to witness greatness in motion.hubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/
3/24/24 • 118:20
Send us Fan Mailhubtrainingcenter.comhttps://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter/Episode Description: Gear up and pedal into the season of renewal with "CycleSpring," the podcast where we unlock the secrets of optimal cycling training. Just like that exhilarating moment when you first rode solo on your two-wheeler, cycling offers boundless freedom, exploration, and a path to fitness. As the days grow longer with the springtime sun, it's time to swap out space heaters for fans in our riding studios and embrace the imminent race season.Whether you've been spinning through the winter or dusting off your bike for a fresh start, spring heralds a perfect opportunity for progress. Similar to running, cycling holds immense potential for fitness gains when approached methodically. Join us as we delve into the intricacies of building a structured cycling program, led by seasoned coaches and experts in the field.From understanding key terms like VO2 max, lactate threshold, and Functional Threshold Power (FTP), to mastering power-based training zones, we'll guide you through the essentials of optimizing your cycling performance. Discover how to use data from power meters to identify strengths, weaknesses, and track your progress effectively.But it's not just about the numbers – we'll also explore the importance of building a solid base through steady-state training, the cornerstone of cycling fitness. Learn how to balance intensity, rest, and endurance to tailor your training plan to your goals and lifestyle. Plus, we'll share tips on incorporating strength training, improving bike handling skills, and staying safe on the roads.For time-strapped cyclists juggling multiple disciplines, we'll offer practical advice on maximizing training hours and maintaining progression. From setting realistic goals to fueling your rides with proper nutrition and hydration, we'll equip you with the tools you need to thrive in the saddle.As you transition into spring, tune in to "CycleSpring" for expert insights, training strategies, and inspiration to elevate your cycling game. Whether you're aiming for podium finishes or simply seeking the joy of the open road, let's pedal into the season ahead with confidence and determination.
3/17/24 • 109:22
Send us Fan MailRun with Purpose Blog:https://hubtrainingcenter.com/2024/03/run-with-purpose/ Run/Walk Program:https://www.orthovirginia.com/wp-content/uploads/2022/04/Herring-Interval-Run-Dr-Herring-Dr-Green_1.pdf5 Levels or Zones:Level 0: is you sitting on the couch planning to run or procrastinating. Level 1: is perceived as easy. You are jogging easy. This has been labeled a “recovery run”. I am adamantly against this type of run. Your gait is different and the impact on your legs is tremendous trying to slow down. If you are doing a recovery run because you are fatigued, then all the force goes across your aging joints. The muscles can’t absorb the force. I would rather you ride a bike, swim, or just walk for recovery. Level 2: is the key to endurance fitness. This has been labeled zone 2 in the fitness world. When you are running zone 2, you can carry on a conversation. If you can’t talk, you are not in zone 2. The scientific purpose of this zone is to build mitochondria, the organelles in your cells that provide energy. The biggest mistake is running too hard. This level of running should make up 70-80% of your training. This type of run requires very little recovery. A great way to build your longer steady run is progress your walk/ run sequence to 8-9 min steady run/1 min walk progressing the repetitions. Level 3: Tempo work is your pacing for a 5k or 10k. This is done in longer intervals. This is moderately hard but sustainable. Level 4: This is labeled hard. You can do shorter intervals and make a harder effort. These 1-3 min intervals build strength and power. This can include harder hill or track intervals. Level 5: Very Hard. These are short less than 1 min intervals to build top speed and push your heart rate to the max level. These are uncomfortable but crucial. When you are run training, the majority of your running should be at a steady level. As you build fitness, you can go up in levels of intensity. Do not progress too quickly or skip levels. This leads to injury. We recommend first adding tempo. With increased intensity, you will need increased rest (days off running) . Complete several weeks completing tempo work 1-2 times per week, then add hard. Again, this will take more rest. After you have built the fitness and resilience to run hard, then add very hard. One major key to running healthy is to plan your week and plan your month. Run steady 3-4 times a week and 1 tempo/hard/very hard session with adequate rest allows for fitness gains in a safe affective manner. Key Points to building run fitness Start slow and build with a plan. Running steady is the majority and most important part of run fitness. When you add in harder runs use the progression from tempo to hard to very hard. Make sure you give your body more rest with increased effort. On your defined easy days, find a “cross train” exercise" that is low impact. Your aging joints will be much happier.
3/9/24 • 91:20
Send us Fan MailWelcome back to HUB Life! Episode 26 is here, and we're thrilled to reconnect with all our amazing listeners. In this episode, we dive headfirst into the pulse of current events, sharing our insights and perspectives on what's happening in the world around us.But that's not all – we're tackling a topic that resonates with many of us: finding your year goals. Have you ever felt lost or struggled to identify a motivating goal for yourself? Well, you're not alone, and we've got your back. Join us as we share personal experiences and discuss strategies to discover fun and exciting goals that will truly challenge and inspire you.Whether you need a fresh perspective, looking to reignite your motivation, or simply seeking some guidance on setting meaningful goals, this episode has something for everyone. Get ready for an engaging conversation filled with insights, laughter, and practical tips to help you navigate the journey of defining and achieving your year goals.Tune in to HUB Life Episode 26 and let's embark on this empowering journey together!
2/18/24 • 85:50
Send us Fan MailInspired by the groundbreaking work of psychologist Carol S. Dweck. In this episode, we explore the dynamic interplay between two distinct attitudes that shape our approach to challenges, achievements, and personal growth.Understanding the Two Main Mindsets:1. Fixed Mindset: - Individuals believe their abilities, intelligence, and talents are fixed traits, inherent and unchangeable.2. Growth Mindset: - Individuals believe their abilities and intelligence can be developed through dedication, hard work, learning, and perseverance, fostering a belief in continuous improvement.Navigating Challenges:-Fixed Mindset: Tends to avoid challenges, fearing failure as a reflection of inherent inability.- Growth Mindset: Embraces challenges as opportunities for learning and skill development.View of Effort:-Fixed Mindset: Views effort as fruitless, associating hard work with a lack of natural talent.-Growth Mindset: Sees effort as a path to mastery, understanding that consistent hard work contributes to improvement.Response to Setbacks:-Fixed Mindset:* Interprets setbacks as a direct reflection of ability, possibly leading to giving up in the face of adversity.-Growth Mindset:* Views setbacks as temporary, integral to the learning process, bouncing back from failures as opportunities to learn and adapt.Feedback Reception:-Fixed Mindset: Less receptive to constructive criticism, viewing feedback as a judgment on inherent abilities.-Growth Mindset: Open to feedback, seeing it as valuable input for improvement, separate from personal worth.Mindset in Endurance Sports:- How does your mindset influence your approach to training, racing, and overcoming challenges?Exploring Mindset and Training:- Examine your attitude toward training and the importance of a growth mindset in embracing challenges.Mindset on Race Day Performance:- Can your mindset differ on race day?- How a growth mindset contributes to resiliency, adaptability, and perseverance during racing.Overcoming Setbacks and Challenges:- Address the inevitable setbacks and challenges faced in endurance sports.- How a growth mindset can lead to bouncing back, learning from failures, and continuing to progress.- Dive deeper into the concept of mindset by reading "Mindset" by Carol Dweck https://www.amazon.com/Mindset-Psychology-Carol-S-Dweck/dp/0345472322/ref=sr_1_3?keywords=mindset&qid=1702243512&sr=8-3
12/10/23 • 74:51
Send us Fan MailIn Episode #24 Join us, Dr. Moose Herring and Dr. Rob Green, as we share our insights on redefining the "off-season," and introduce HUB's innovative Hurricane Periodization. We dive deep into questions surrounding the concept of being "off" and explore whether taking it easy or relentlessly pursuing aggressive goals year-round is truly beneficial. Drawing parallels with the cyclical nature of hurricanes, we examine the importance of adopting a strategic and dynamic approach to training and how it can influence your athletic training and long-term health.Are you currently weathering the storm with a big build-up of intensity? Perhaps you're emerging from the storm and need to address the aftermath, focusing on repairing and strengthening. Or maybe you find yourself in a phase of clear skies, where you can prioritize less turbulent training to maintain a solid foundation.Join us for a breakthrough discussion that promises to reshape your perspective on training structure. Discover how embracing the ebb and flow of your athletic journey can lead to improved performance and a more well-rounded approach to your fitness goals. This episode is packed with insights that will empower you to navigate your training landscape with wisdom and precision. Don't miss out on this enlightening conversation that could redefine your entire athletic experience. This episode is a testament to our personal battles, victories, and the lessons we've learned along the way as family men, professionals, and lifetime endurance athletes. Trust us, you don't want to miss out on these tried-and-true insights from seasoned experts in sports medicine and endurance sports. So, strap on your headphones, and let's get started!Check us out at hubtrainingcenter.comFollow us on:https://www.instagram.com/hubtraining/https://www.facebook.com/HUBtrainingCenter
12/3/23 • 50:50
Send us Fan MailIn today's episode, we're putting the spotlight on continuous glucose monitoring (CGM) and its implementation for us as athletes. We explore what a CGM is and how it works and Dr. Herring breaks down the science behind these wearable devices, explaining how they provide real-time data on blood sugar levels, allowing athletes to gain insights into their body's response to different foods and activities.Discover the practical applications of CGMs for athletes as we explore how monitoring blood sugar levels can lead to better nutrition choices. From pre-workout fueling strategies to post-exercise recovery, we'll uncover how CGMs empower athletes to optimize their metabolic efficiency, enhancing both short-term performance and long-term health.In this episode, we'll emphasize the age-old adage that an ounce of prevention is worth a pound of cure. Explore how proactive monitoring of blood sugar levels can serve as a powerful tool in preventing potential health issues down the road. Whether you're a seasoned athlete or someone embarking on a fitness journey, this episode is packed with valuable information that can help you make informed choices for your nutrition, performance, and long-term health. Tune in to HUB Life and discover how continuous glucose monitoring can help you make informed and smart decisions.hubtrainingcenter.comCGM Dexcom G7: https://www.dexcom.com/en-usSuperSapiens: https://www.supersapiens.com/
11/18/23 • 77:42
Send us Fan MailIn episode 22 of HUB Life, we dive into the world of female athletes, celebrating their remarkable strength and endurance. It's a story that defies the old narrative of "Man the Hunter" theory and instead, uncovers a tale of resilience, dedication, and the remarkable science behind it all.https://www.scientificamerican.com/article/the-theory-that-men-evolved-to-hunt-and-women-evolved-to-gather-is-wrong1/Join us as we cover the pivotal role played by estrogen in their journey toward excellence. We'll delve into the often-overlooked hormone, discovering how it becomes a game-changer in their athletic achievements. This episode will explore the physiological advantages of estrogen, its impact on long-term health, and why it stands as a crucial component in the performance of female athletes.We'll also shed light on the Female Athlete Triad, a syndrome that casts a shadow on the long-term health and performance of female athletes. Throughout the episode, we'll emphasize the critical importance of meeting the energy demands of rigorous training to ensure that estrogen levels remain strong, contributing not only to their physical well-being but also to their success in sports.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8702454/We celebrate all the female warriors who continually push boundaries and redefine the possibilities in the world of sports.
10/22/23 • 64:33
