HUB Life - Triathlon and Endurance Lifestyle

Send us a textIn 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 a textIn 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 a textIn 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 a textDescription: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 a textDescription: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 a textIn 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 a textJoin 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 a textJoin 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 a textDescription: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 a textDescription: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 a textEpisode #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 a textStress + 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 a textIn 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 a textWelcome 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 a textIntroduction: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 a text“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 a texthubtrainingcenter.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 a textRun 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 a textWelcome 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 a textInspired 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 a textIn 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 a textIn 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 a textIn 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

Send us a textIn the world of running, it's often the simplest actions that make the biggest impact. We've all heard the saying that "consistency is king," and it couldn't be truer in the realm of running. It's not about making big changes or chasing the latest trends; it's the little things you do consistently that can lead to improved longevity and enhanced performance.PRE-RUN: Setting the Stage for SuccessBefore you lace up your running shoes and hit the pavement, there are several key steps to ensure your body is primed for the journey ahead.1.  Dynamic Warm-Up: Just as you wouldn't start your car in the dead of winter without letting it warm up, your body needs a proper warm-up. Dynamic stretches and movements help increase blood flow, loosen tight muscles, and prepare your joints for the impact of running. Nike's Myrtl Program is an excellent starting point.  The programs are linked below.2. Fuel Appropriately: Tailor your pre-run nutrition to the type of session you have planned. For shorter and easier runs, you can rely on your fat stores and work on your metabolic efficiency. For more intense sessions, provide your body with the carbohydrates it needs. Stabilize blood sugar with a pre-workout snack or drink, and consider products like UCAN for longer runs.3. Hydrate:Begin your day already hydrated to prevent muscle cramps and decreased performance. Consistent hydration over days is crucial to maintaining proper fluid balance. Electrolyte supplements like LMNT, Skratch, or Liquid IV can be useful for post-exercise hydration.DURING THE RUN: Listen to Your BodyAs you hit the road or trail, the way you approach your run can significantly impact your long-term health and performance.1. Warm Up Gradually:Avoid diving straight into your workout. Start with a slow, easy pace to allow your muscles and cardiovascular system to adjust, reducing the risk of injury.2. Fuel for Longer Sessions: For runs exceeding 60 minutes, consider supplemental nutrition. Maintain energy levels with gels, chews, or real food, aiming for 30-60g of carbohydrates per hour after the first 60 minutes. Avoid running on an empty tank.3. Listen to Your Body:Technology is a valuable tool, but don't forget to listen to your body. Pay attention to discomfort, pain, or signs of fatigue. Your body's signals are essential to avoid overexertion and injuries.POST-RUN: Recovery and ReplenishmentThe minutes and hours following your run are critical for recovery and future performance.1. Immediate Nutrition:The first 60 minutes post-training is when your muscles are most receptive to replenishment. Refuel with carbohydrates and protein to aid recovery, metabolic health, and body composition.2. Hydration: Measure your post-run water loss by weighing yourself before and after a 60-minute run without taking any fluids or bathroom breaks. Make up for this loss during the day.3. Evening Stretch: While it's crucial to maintain flexibility, avoid intense stretching immediately after a workout. Save comprehensive stretching routines for later in the day or before bedtime. Develop the habit of spending 5-10 minutes on self-care stretching.In summary, the secret to long-term running success lies in the consistency of your actions. Small, regular efforts can lead to significant improvements in both your longevity as a runner and your overall performance. Remember, it's not the grand gestures, but the everyday habits that can transform you from an average runner into a thriving, injury-free, and high-p

10/14/23 • 89:06

Send us a textEver wondered why you can't seem to break through your marathon times despite logging countless miles? Do you find yourself continually battling injuries? Then grab your headphones and get ready to revolutionize your training approach. This episode dives headfirst into the world of cross-training during marathon prep, debunking misconceptions and highlighting the vital role of active recovery.Join us as we share our personal experiences and hard-earned knowledge about strategically timing strength-building workouts and cross-training sessions to optimize your performance. We uncover the secret power of swimming fitness, discuss the importance of periodization, and even get expert advice from Dr. Herring on why there's no such thing as a recovery run. We also challenge the status quo by discussing the risks of running too often and the importance of listening to your body to prevent injuries.Finally, we round up with practical tips on body maintenance, including optimal timing for different types of runs, advice on hip extension exercises, and the benefits of swimming for recovery. Listen to valuable insights aimed at endurance athletes, casual runners, and everyone in between. Whether you're training for your first marathon or your fiftieth, you can't afford to miss this episode as it could be the key to unlocking your potential and improving your overall fitness. So tune in, and let's hit the ground running!Key Run Specific Mobility:Cat/Cow Spinal Warm-uphttps://www.youtube.com/watch?v=m1JnDGL7H7Y&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=11Thoracic Mobility:  https://www.youtube.com/watch?v=_uV2yHzTREE&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=7Brettzel Stretch:  https://www.youtube.com/watch?v=mhrFHLyMs3g&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=13Lie Leg Over Stretchhttps://www.youtube.com/watch?v=o3MDW1i_XIo&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=3Thread Needle Exercisehttps://www.youtube.com/watch?v=wgff50NResE&list=PLZO-mex6c7t1zkAK3D1F6Sj1LIlsbxiOq&index=12More Self Care Exercises on Active Recovery + Performance YouTube Channel:https://www.youtube.com/channel/UCuGQ55rBwXshvOtKiOYJcWA

9/23/23 • 80:28

Send us a textIn a world inundated with running advice and information, it's easy to get lost in the noise. But fear not, because in this episode, we dive deep into the art of running form, demystifying the intricacies that can make you an efficient runner. Whether you're a seasoned marathoner or just lacing up your sneakers for the first time, understanding your run gait is crucial.Join us as we explore the three key features of your run gait that can transform your running experience:1.  Good Neutral Posture with Forward Lean:  We'll break down the importance of maintaining a strong, neutral posture with a forward lean. Discover how this fundamental element can revolutionize your running efficiency.  Most runners think "running tall" is good form.  But running is a forward lean so tall is not good advice.  Think of a neutral posture and forward lean like someone is pulling your heart to the finish line.2. The Foot Strike Debate: We cut through the confusion surrounding the foot strike debate. Instead of obsessing over foot position, we focus on landing with a vertical or forward shin at the strike—let your foot do what it naturally does.  In the world of overstriding,  it's the shin angle that puts the brakes on during your gait cycle.  One simple change often puts your foot where it belongs and you simply let the foot work the way it was designed.Perfecting the Swing Phase: Learn the secrets of a good Swing phase, getting your heel up and your shin vertical at toe-off before your thigh drive. This back-end focus is essential for efficiency and enhancing your pace.Efficient running isn't just about covering miles; it's about mastering the nuances of your gait. Join us as we uncover the secrets to becoming a more efficient, powerful, and graceful runner.Tune in to this podcast episode for insights that will take your running form to the next level. Whether you're aiming for a personal best or simply want to enjoy your runs more, this episode is your guide to achieving your running goals.Don't let the noise of running advice overwhelm you—let us demystify running form and help you become the best runner you can be.Some of our favorite run drills:Posture:  https://www.youtube.com/watch?v=iecA-F7Hf2IA-Skip:  https://www.youtube.com/watch?v=jc55qHEISDkButt Kick:  https://www.youtube.com/watch?v=L7si1cCwUKwwww.hubtrainingcenter.comhttps://www.facebook.com/HUBtrainingCenterhttps://www.instagram.com/hubtraining/Subscribe to our podcast for more expert insights and practical tips on running, fitness, and overall wellness. And don't forget to share this blog post with fellow runners who are looking to enhance their running form and efficiency.

9/17/23 • 99:45

Send us a textLace up your running shoes and join us for an empowering episode of HUB Life! In Episode 18, we dive deep into crafting a personalized 12-week plan that will not only prepare you for your best marathon but also foster holistic health and strength. Whether you're a seasoned runner or taking your first steps into the world of marathons, this episode will guide you through a comprehensive program that encompasses run training, strength training, mobility work, and a progressive approach to ensure you cross that finish line with confidence.Dr. Moose Herring and Dr. Rob Green are your guides on this journey, offering valuable insights, expert tips, and actionable advice to help you reach your marathon goals while prioritizing your overall well-being. This episode will cover:Creating Your Run Training Strategy: Discover how to structure your runs effectively, incorporating distance, tempo, and interval training to build both endurance and speed. Our experts share strategies for avoiding overtraining and reducing the risk of injury.Unlocking Strength Training's Benefits: Learn why strength training is a crucial component of marathon preparation. Our experts break down the exercises that target key muscle groups, improve running economy, and enhance overall body strength.Prioritizing Mobility for Longevity: Mobility work is often overlooked but plays a pivotal role in your marathon journey. Tune in to find out how to enhance your flexibility, prevent muscle imbalances, and maintain proper running mechanics.The 12-Week Progressive Program: Gain exclusive access to a comprehensive 12-week marathon training plan. We reveal how to gradually increase mileage, incorporate cross-training days, and strategically integrate recovery periods for optimal performance.Fueling Your Success: Nutrition is a cornerstone of any training program. Our experts share guidelines for fueling your body with the right nutrients to optimize performance, aid recovery, and support your overall health.Mindset and Mental Resilience: A marathon is not just a physical challenge; it's a mental one too. Discover techniques to cultivate a strong and positive mindset that will carry you through tough training days and across that finish line.Whether you're aiming for a personal best time, your first marathon medal, or simply want to prioritize your well-being, this episode has something for everyone. Join us on HUB Life as we guide you through a 12-week plan that integrates the physical, mental, and emotional aspects of marathon training, ensuring you emerge not only as a stronger runner but a more resilient individual.Tune in and embark on your journey to a healthier, stronger, and more empowered you. Don't miss Episode 18 of HUB Life - available on all major podcast platforms. Let's make your marathon dreams a reality!

8/28/23 • 84:48

Send us a textWelcome to another invigorating episode of  HUB Life: Mastering Life's Reset Button for Goal-Driven Transformation!🎙️ In this episode, we're delving deep into the art of hitting the reset button in life and harnessing the power of transformation through focused training. Whether you're feeling stuck, overwhelmed, or simply seeking a fresh start, this episode is your guide to reigniting your inner fire and redefining your path toward success.Description:Life has a way of throwing curveballs, but it's in those moments that the possibility of a reset becomes more alluring than ever. Join us as we explore the five crucial steps to reigniting your life's engine and training yourself to not just adapt, but thrive.Step 1: Realize You Need a ResetWe kick off the episode by examining the signs that indicate it's time for a reset. Sometimes, taking a step back and giving yourself the space to breathe is the first and most vital move toward regaining your clarity. Learn how to let go of the guilt and embrace the power of a clean slate.Step 2: Be Realistic Where You Are NowAcknowledging your current state—both mentally and physically—is pivotal to crafting a sustainable reset strategy. We discuss ways to confront your current reality without self-judgment, allowing you to build a strong foundation for the journey ahead.Step 3: Focus on What You Can DoWe dive into the concept of realistic optimism. Discover how to shift your focus from what you can't control to what you can influence. By directing your energy towards attainable actions, you'll pave the way for small wins that accumulate into significant achievements.Step 4: Reset Your Goals That Excite YouGoals should inspire, not confine. We guide you through the process of redefining your aspirations, ensuring they align with your passions and values. Learn how to set meaningful goals that ignite your motivation and keep you committed for the long haul.Step 5: Have Fun!Resetting doesn't mean abandoning joy. In fact, having fun can and will enhance your results and make the process enjoyable. We share tips on how to maintain a sense of adventure while striving for your goals.Join us for an episode filled with insights, practical strategies, and real-life examples of resets leading to success. Whether you're seeking to rekindle a sense of purpose or completely reshape your path, this episode will empower you to master the art of resetting for goal-driven mindset. Remember, your journey is unique, but you don't have to navigate it alone. Tune in now and reignite your drive!Here are the links for Team Ryan and their story.  Let's help them get to Kona! Team Ryan and their Fundraising efforts:https://ironmanfoundation.donordrive.com/index.cfm?fuseaction=donorDrive.participant&participantID=3354Team Ryan https://youtube.com/watch?v=ZnPInmpBq3Q🔗 Listen on your favorite podcast platform or visit our website at www.hubtrainingcenter.com and hubtrainingcenter.com/blog/  to access show notes, resources, and content. Don't miss out on the opportunity to transform your life, one reset at a time.

8/20/23 • 86:44

Send us a textIntroductionAs global warming continues to impact our climate, living in regions like Richmond means dealing with scorching heat and relentless humidity. For athletes and fitness enthusiasts, these conditions can pose significant challenges to their performance and well-being. In this blog, we'll explore the science behind heat, its impact on the body, and effective strategies for training and racing in hot environments.Understanding the HeatBefore we delve into the training and racing aspects, let's understand the various factors that contribute to heat discomfort:1. Temperature:  The obvious one. High temperatures are uncomfortable and taxing on the body.2. Humidity:  The amount of moisture in the air affects how we feel the heat. Higher humidity levels make it feel even hotter.3. Heat Index: This factor combines temperature and humidity to give a measure of how hot it really feels to the human body.4. Dew Point: The temperature at which the air becomes saturated with moisture, leading to condensation (fog or precipitation). Higher dew points make the air feel muggy.The Problem with HeatThe human body operates best within a narrow temperature range of 98 to 103 degrees Fahrenheit (36.6 to 39.4 degrees Celsius). Going above or below this range can lead to serious health issues. To regulate temperature, our bodies employ four primary methods of heat loss:1. Radiation: The body emits heat in the form of infrared radiation.2. Convection: Heat is transferred away from the body through the movement of air or water over the skin.3. Conduction: Heat is lost through direct contact with cooler objects or surfaces.4. Evaporation: This crucial process sets humans apart, as sweat evaporates from the skin, carrying heat away from the body.Training in the Heat: Adaptation and BenefitsWhile heat can be challenging, training in hot conditions can offer real benefits to athletes. It usually takes around 10-14 days to acclimatize to a new environment. Here are some tips for effective heat training:1. Gradual Progression: Train at a steady or low heart rate for progressively longer periods in the heat. Consider these sessions as intensity workouts, and recover accordingly.2. Post-Workout Adaptation: After training, consider using a sauna or hot tub to encourage adaptation to the heat.3. Fluid Restriction: During heat training, restrict fluid intake slightly to promote physiological adaptations and tolerance to dehydration.Suggestions for Effective TrainingTo maximize your training effectiveness in the heat, follow these suggestions:1. Be Realistic: Adjust your expectations and pace during training sessions in extreme heat.2. Stay Hydrated: Drink electrolyte-rich fluids to maintain proper hydration levels.3. Time It Right: Schedule quality workouts or race-specific sessions during the cooler parts of the day.4. Acclimatize Gradually: Incorporate lower-effort 60-90 minute sessions to allow your body to acclimate to the heat.5. Stay Cool: Wear appropriate clothing to facilitate evaporation, keep exposed skin protected, and use light-colored, open headgear or a visor.Suggestions for RacingWhen it comes to racing in the heat, consider these tips for optimal performance:1. Stay Realistic: Set realistic goals and expectations based on the heat conditions.2. Hydrate Smartly: Consume electrolyte drinks and prehydrate throughout the week leading up to the race.3. Stay Cool on

8/6/23 • 81:53

Send us a textIn this episode of HUB Life, we dive into the world of triathlon and the remarkable work being done by Adam Foldenauer, President of the Richmond Triathlon Club. Join us as we explore his efforts to make triathlon accessible to all, lower the barrier to entry, and foster a multisport lifestyle that brings people together and enriches lives.Adam Foldenauer is a passionate advocate for triathlon and the transformative power it holds. As the President of the Richmond Triathlon Club, he leads a dedicated team that strives to create a supportive and inclusive community for triathletes of all levels. Through group workouts, training camps, and social events, they foster a sense of camaraderie that extends far beyond the sport itself.Triathlon can be intimidating for beginners, but Adam and his team understand this challenge. That's why the Richmond Triathlon Club has implemented a mentorship program, where experienced triathletes volunteer to guide and support beginners throughout their journey. They also organize open water swim clinics to help participants gain confidence in a friendly, non-competitive environment. Diversity and inclusivity are key focuses, ensuring that everyone feels welcome regardless of their background, age, or ability.Beyond the physical aspect, Adam explains the many great things that come along with the multisport lifestyle. Triathlon pushes individuals beyond their comfort zones, fostering mental resilience and personal growth. It's not just about physical fitness; it's about friendships, the sense of achievement, and the continuous pursuit of self-improvement. Triathletes often discover a newfound appreciation for discipline, time management, and goal setting, which translates into other areas of their lives. It's an incredibly rewarding and fulfilling journey.Join us as we dive into the world of triathlon, the impact of the Richmond Triathlon Club, and the exciting initiatives that are making this sport more accessible to all. Unleash the multisport lifestyle and discover the incredible benefits it can bring to your life.Links:https://www.richmondtriclub.com/https://www.facebook.com/RichmondTriClubhttps://www.instagram.com/rvatriclub/

7/16/23 • 62:35