Welcome back to The Endurance Balance!

In this episode, we explore the critical role of the central nervous system in recovery after endurance events. Your legs might feel fine, but why can't you sleep?

Coach Anne opens the training log with an unexpected pivot into an 8-week Intro to Dragon Boat Racing. Coach Alicia shares her official conditioning journey into Hyrox. Coach JW gives a massive shoutout to Jack, a young kidney cancer survivor who crushed his 2K race goal , and dives into why a human coach reading your body's signals will always beat AI.

Then, we answer a listener question from Bron about Nervous System Resets. We break down the difference between localized muscle damage and systemic CNS fatigue , why your body thinks you've been running from a bear for 15 hours , and how a fried CNS sabotages your digestion and future training.

In this episode:

• The Training Log: Dragon boats, Hyrox doubles, and finding the limit.
• The Listener Question: Diving deep into Central Nervous System fatigue and the Fight or Flight response.
• Rest & Digest: Active techniques to signal to your body that it is safe to heal.
• The Masters Perspective: How aging and menopause artificially elevate cortisol and alter recovery timelines.
• Hydration Truths: Why Coach Anne says plain water is actually dehydrating.

Takeaways:

• Active Resets: You can't just lay on the couch. A 1-hour walk in the days post-race tells your nervous system the threat is gone.
• Water is NOT Hydrating: Drinking plain water dilutes the fuel you put in your body. Always add electrolytes or a pinch of salt.
• Watch the Check Engine Light: Monitor your resting heart rate (RHR). If it is elevated by 5 to 10 beats per minute, your CNS has not reset.
• The Ultimate Weapon: Quality sleep recalibrates the HPA axis. You can't rush the repair process.

Connect with Us:

If you have questions about your own training, drop us a DM!

Follow us on Instagram: @theendurancebalance⁠

Subscribe & Review:

If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos!

Chapters:

(00:00) Intro & The Training Log: Dragon Boats and Hyrox

(16:19) Coaching Insights: AI Limitations & Pacing Strategies

(29:39) The Listener Question: Nervous System Resets Explained

(35:33) Post-Race Blues & The Fight or Flight Response

(47:11) The HPA Axis, Masters Athletes, & Cortisol

(56:00) Hydration Rule: Why Plain Water Isn't Enough

(01:03:18) Homework: Audit Your Sleep & Resting Heart Rate

Welcome back to The Endurance Balance!

In this episode, we pick up exactly where we left off last week. Coach Anne dropped the million-dollar cliff-hanger question about balancing wearable tech with our own intuition, and today, Coach Alicia is delivering the answer.

We are going to war with the "Data Trap." Does your watch owe you an apology? From waking up to an "Unproductive" status on your Garmin to obsessing over Sleep Scores and HRV, we break down when your data is helping you and when it is actively sabotaging your training.

Then, things get heated with the Great Headphone Debate. Coach Anne takes a hard stance on ditching the music to build mental resilience and "force bathing" in the discomfort, while Coach Alicia defends the "one earbud" compromise. Finally, Coach JW assigns everyone this week's homework: The "Naked Run."

In this episode:

• The Answer: Alicia responds to Anne’s question about trusting your gut versus trusting the gadget.

• The "Unproductive" Trap: Why Garmin’s metrics (Sleep Score, HRV, Training Status) are often just "bumper rails" and why they shouldn't dictate your self-worth.

• The Headphone Debate: The mental grit required to run in silence versus the reality of getting through a long, boring training run.

• The "Naked Run" Challenge: The specific assignment every athlete needs to complete this week to reset their internal pacing.

Takeaways:

• Trust the Body, Not the Battery: If you feel fully recovered and ready to go, but the data says you're "Strained," trust your body. Your watch does not know everything.

• Metrics are Bumper Rails: Use your HRV and Sleep Scores as early warning signs for illness or overtraining, not absolute laws that rule your day.

• RPE is King: On highly technical trails or during high-stress life periods, Rate of Perceived Exertion (how hard it actually feels) is significantly more reliable than wrist-based heart rate.

• Build Mental Grit in Silence: Removing your headphones forces you to sit with the discomfort. If you can't run with your own thoughts for an hour, you aren't ready for the mental dark place of an ultra.

Connect with Us:If you are taking on the Naked Run Challenge or fighting with your Garmin this week, drop us a DM!

Follow us on Instagram: @theendurancebalance

Subscribe & Review:If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos!

Chapters:(00:00) Intro: Picking up the conversation(00:45) The Answer: Alicia responds to Anne on Wearable Tech(16:50) The Metrics: Escaping the "Unproductive" Garmin Trap(23:45) Hot Take: The Great Headphone Debate(31:30) Homework: The "Naked Run" Challenge

Welcome back to The Endurance Balance!

In this episode, we are in the thick of the "Winter Grind." The holidays are over, the days are short, and the motivation to lace up is battling against the urge to stay under the duvet.

Coach Alicia opens up about her battle with the "Check Engine Light"—that feeling when the winter blues and training fatigue start to flicker on the dashboard. Meanwhile, Coach Anne is having a mild identity crisis, trading the open road for the Peloton App to keep the spark alive post-Key West. We discuss why switching up the stimulus might be the only way to survive February.

Coach JW finally leads the deep dive into the "Sinister Triple"—the logistical nightmare of racing three ultra-marathons (or Ironmans) in a six-week block without ending up in the training morgue. We break down the "Walk Away" rule for B-races, why your fitness must drop between events, and why the most important workout you do between races is a 1-hour walk.

Finally, we tackle the difference between being "Hurt" and being "Injured." In a multi-race block, you will never feel 100%, but knowing when to push through the discomfort and when to pull the plug is the difference between a finish line and a DNF.

Note: This is Part 1 of a special two-part series. We end this episode on a cliffhanger as Coach Anne asks the million-dollar question that sparks a debate on Wearable Tech (coming next Friday in Part 2).

In this episode:

• The Winter Grind: How to handle the mental slump of February training when the "Check Engine Light" starts flickering.

• The Sinister Triple: The specific logistical strategy for surviving 150km+ of racing in a 6-week window.

• Repair vs. Build: Why you must stop trying to "gain fitness" between races and focus entirely on "repairing the chassis."

• The "Walk Away" Rule: The controversial strategy of starting a B-Race with the full intention of DNF-ing if things go sideways.

• Active Recovery: Why sitting on the couch is the worst thing you can do after an ultra, and why the "1-Hour Walk" is mandatory.

Takeaways:

• Recovery is the Training: When racing back-to-back, you aren't training to get faster; you are training to heal. If you try to build fitness, you will break.

• The "Zero Day" Audit: Look at your calendar. If you have major events close together, you must schedule your recovery days now, or your body will schedule an injury for you later.

• Motion is Lotion: After a massive endurance effort, sedentary rest locks up the gears. You need low-impact movement (walking, swimming) to flush the system.

• Differentiate Hurt vs. Injured: "Hurt" is soreness, blisters, and fatigue—you can race on that. "Injured" is structural damage—that is a hard stop.

• Winter requires Variety: If the treadmill is killing your soul, change the modality. It is better to Hyrox, Peloton, or swim than to burnout on running before the season starts.

Connect with Us:

If you are planning a "Sinister Triple" or battling the winter blues, drop us a DM!

Follow us on Instagram: @theendurancebalance

Subscribe & Review:

If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes trying to fit the training into the chaos!

Chapters:

(00:00) Intro: The Winter Grind & The "Check Engine Light"

(02:57) The Training Log: Alicia’s Motivation & Anne’s Peloton Pivot

(11:53) Topic: The "Sinister Triple" (Logistics of 3 Ultras in 6 Weeks)

(22:30) Strategy: The "Walk Away" Rule for B-Races

(33:58) Mental Grit: "Are you Hurt or are you Injured?"

(42:00) Protocol: The Mandatory 1-Hour Walks & Active Recovery

(56:01) Cliffhanger: Coach Anne asks the Million-Dollar Question...