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The OCR Underground Show

Learn the secrets to improving your Spartan Race and other Obstacle Course Race performance from the best SGX coaches across the country. Discover their best training methods to dominate obstacles and avoid burpees.
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Now displaying: 2019
Nov 19, 2019

This is the first episode I recorded since completing the Lebec Spartan Ultra Beast.  So it seemed fitting to talk all about how it went.  Before I get into the details of the race though, I share some of my insight on recoverying from a race.  One big question I see come up online is when should you get back to training after a race.  Unfortunately I see some pretty bad advice to this question.  In this episode I share some of my thoughts on how to recover from a race and when you should start training again.  

In my research review I look at fatigue.  There are many reasons why you fatigue and see a decrease in performance.  But how much of it is in your head?  I share some interesting research that explains the truth behind why you slow down.  

And finally, instead of me rambling on about the Ultra Beast, I thought it would be fun to get a guest on that went through it as well.  I have on Rachel Munoz who was the 1st Place 30-34 female finisher.  We got to finish the race together and I thought it would be fun to reminisce on all the pain we went throught together.  

Rachel shares her training process for this race, her in race nutrition and hydration strategies, recommendations for others who are hoping to race the Ultra, and her race recap.  We get into a ton of good topics that will help you regardless of the type of race you are training for here.  

All this and much more.  

 

Full Show Notes:  www.ocrunderground.com/episode-66

Oct 22, 2019

Well I am in my taper week for my Ultra Beast, so with that extra time I have now from not running, I wanted to get out new episode for your listening pleasure.  

In this episode, in the Inside Mike's Mind segment, I get inside your mind.  Are you your biggest limiting factor?  Many people are getting in their own way.  In fact I work with many clients on this topic.  Here I discuss perception and how you can alter your perception for better results.  

In my research review I discuss a study on concurrent training.  This study looks at different volumes of performing strength and running at the same time to see how they impact each other.  The results may influence how you structure your training plan.  

And finally in our coach's interview I have on SGX Coach Brad Sims. 

Brad Sims has been a NASM certified personal trainer and a certified nutrition coach since 2012.  He works with clients of all fitness levels and is also certified in corrective exercise training for those recovering from an injury or working with limitations in their training.
 
Coach Brad also has been an obstacle course racing coach since 2014, training beginner athletes to competitive racers, also participating in over 50 races himself from the 5k sprint lengths to the grueling Spartan Ultra-Beast.
 
Passionate about helping people live a healthier lifestyle thru nutrition and fitness, Coach Brad works closely with healthcare professionals as well as keeping up on the most up to date health and fitness information in order to bring you the most current and cutting edge methods to help you reach your goals.
 
 
Aug 27, 2019

Hopefully you are listening to this episode in time, but if you register by 8/31/19 you can win a Free Spartan Race.  Not only that but we are also giving away Venga CBD products, Designer Protein Products, and Hand Master Plus Grip Trainers.  Thanks to all of our sponsors for making this happen.

To enter just visit:  www.ocrunderground.com/free-giveaway

Now into this episode.  You may have heard that Spartan has made a few rule changes.  I decided to go through the entire rule book and made a few comments on some new rules and maybe a few old ones you might not have heard before.

In the Inside Mike's Mind Segment, I give my top 3 ways to help remotivate yourself when you feel like you have lost the urge to train.  In my research review I share an interesting study on how eating or not eating breakfast may effect your strength performance, plus some key takeaways for you.

Finally in my Coach's Corner, I have on Spartan Pro Heather Gollnick.  Heather is a 5 time Ironman Champion turn elite OCR athlete.  Healther shares some of the differences in her trainer from her triathlon days to now, how she keeps in prime shape after years of highly competive training.  She shares what her program looks like in season versus off season, plus how she tapers for an upcoming race.

Heather also discusses a few key concepts from her book Triathlete EQ.  The gems from this book are great for any sport to help deal with the emotional stresses in your life that might effect performance.  All this and much more.

 

Links mentioned in the show:

Spartan Free Race Giveaway:  Free Giveaway

Venga CBD:  use code HeatherOCR https://vengaendurance.com

Handmaster Plus:  https://www.handmasterplus.com

New Spartan Rule Book: https://spartanrace.zendesk.com/hc/en-us/articles/203602743?fbclid=IwAR036rATEb-Ebqe8xK8Z7JAvOcIXq9kEWF8nFRlYx0wp2UiLwbtfC4xVANk

Breakfast Skipping Research:  https://journals.lww.com/nsca-jscr/Abstract/2019/07000/Breakfast_Omission_Reduces_Subsequent_Resistance.5.aspx

Heather Gollnick:  http://www.heathergollnick.com

Instragram:  https://www.instagram.com/athlete_heather_gollnick/

The Triathlete EQ:  https://www.amazon.com/Triathlete-EQ-Guide-Emotional-Endurance/dp/1475992823

Free Jumpstart Training Program:  FREE training

Jul 17, 2019

Want to win two free entries into the Colorado Rockies Spartan Ultra, Beast, Sprint Race Weekend?  This episode's sponsor, Venga CBD, is giving away two free entries to the race as well as a 1000mg jar of their Recovery Balm.  To enter visit www.vengaendurance.com/spartan.

In this episode I discuss a common topic that I hear discussed on obstacle specific training.  How often and should you even train on obstacles as part of your training?  I give my recommendation on this hot topic.

In my research review I look at new research on static stretching.  Is static stretching really bad to do before your workout?  What about during your workout?  This study looks at what static stretching does when you stretch between sets during strength training.  The answer may surprise you.

Finally, in our main discussion, I go in to assessing versus guessing.  Do you know your weakest areas?  How do you know they are the weakest?  Have you ever measured them?  If you aren't assessing certain things, then you are completely guessing in your training.  In this podcast I discuss of few simple things you can do to measure you baseline and see if your training is really making a difference or not.  We review power, strength, muscular endurance, grip strength, and cardiorespiratory edurance.

Full shownotes: www.ocrunderground.com/episode-63

 

Jun 20, 2019

The OCR Underground Show provides you with everything you need to maximize your training for your best race.  In this episode I share some great insight on how you can have a smarter training plan. 

Hoping to redeem my Big Bear race, I am off to race the Spartan Sprint in Minnesota.  At least there is no snow in the forecast.  

In the Inside Mike's Mind segment of the show, I explain the truth about cramping during a race.  Is it as simple as dehydration or electrolyte loss?  Most likely not.  Tune in to see how you can stop cramping before they start.  

We have a great race recap with Jordan Boyd from Australia.  He gives us a great recap of the 24Hr OCR Enduro Championships.  

In my research review, I discuss why you need to disperse your training intensity and the value of low intensity training.  

And we have a great announcement about a new sponsor of the show.  Venga CBD is our newest partner.  I orignial interview their CEO Jay O'hare.  After chatting with him about the benefits of CBD and how it can help the endurance athlete specifically, I decided to give it a try.  I was incredibly impressed with their products and I am excited to have them in support of the show.  

In this episodes interview I chat with Jay and gives a great summary of what CBD is and how it may benefit you in your endurance performance.  

All this plus much more!

 

Full shownotes at:  www.ocrunderground.com/episode-62

 

 

May 24, 2019

Well one thing is for sure, that you just don't know what to expect with OCR's.  Recently the Spartan Race at Big Bear was no exception.  With rare snow fall in May in SoCal, we so some last minute race cancelations and modified courses.  

Overall Spartan did a great job handling this unfortunately situation, despite the fact of making us hit the dunk wall twice in the Sprint.  In this episode I give a race day recap of Big Bear, plus talk about some key takeaways on how you can better plan for the unexpected.  

In my research review I share a really interesting study that looked at improving VO2 max using standard heart rate prescrition versus a more customized approach.  Even more intreging with this study was how they view responders versus nonresponders to training.  

Finally, in my coach's corner interview I have on award winning author Alex Hutchinson.  Alex actually started out as a physicist, with a Ph.D. from the University of Cambridge then a few years as a postdoctoral researcher with the U.S. National Security Agency, working on quantum computing and nanomechanics. During that time, he competed as a middle- and long-distance runner for the Canadian national team, mostly as a miler but also dabbling in cross-country and even a bit of mountain running.

Alex's primary focus in writing is the science of endurance and fitness.  He is a contributing editor for Outside for the Sweat Science colums.  He is also a regular contributor to The Globe and Mail, Canadian Running Magazine, Popular Mechanics, the New York Times, and Runner's World. 

Alex is on to discuss some of the findings and research he found when writing his latest book Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance.  He discuss the different factors and theories behind what truly limits our performance and how we probably are not reaching our full potential.  

Alex leaves you with some great insight on how you can remove the self brake your body has built in and push through to new limits.  

 

Full shownotes:  www.ocrunderground.com/episode-61

 

Apr 29, 2019

Well this episode is just loaded with info so let's get right down to it.  Are you ready for an Ultra Beast?  If so I have the plan for you.  I talk about the 4 month training plan that I created to help clients take on the Ultra Beast and earn that belt buckle.  Click here to learn more.

In the Inside Mike's Mind Segment I talk about altitude training.  Yes I know we have discussed this before, but with races like Big Bear coming up I still see tons of questions come up about racing at altitude.  In this episode I go in detail on the 3 main things you need to be concerned with.

I have on special return guest CJ Wagner with Gym Jones and Misfit Strength on to give a race recap on the first Honors Series Spartan Race in San Antonio.

In my research review I share a simple trick that will help you jump high and further based on quite a few research studies.

And finally I do a deep dive into core training.  Specifically what the core is, the 3 levels of your core, how you can train each one, and how it can effect your movement and performance.  Don't worry we aren't just going to be talking about planks in this one.

 

Full Shownotes:  www.ocrunderground.com/episode-60

 

Mar 12, 2019

What was harder the Spartan Sprint in Vegas or waking up Sunday after a race and night out on the strip?  It is a close call but I think I will take running a race no matter how hard over waking up early with a hangover.

This past weekend we had a blast racing and spending a fun weekend in Vegas.  It started out with a fun visit to Maddam Tussaud's Wax Museum.  You can see from the pic above we had a blast with this.  One thing I absolutely love about doing all of these races is getting to travel with my wife and have fantastic experiences with her.

In this podcast we do cover the Spartan Race out in Vegas, but also I share some insight into Pain versus Source of Pain.  When your knee is bugging you should really be focusing on how to fix your knee or should ou be more worried about what caused the knee issue in the first place?

In my research review, I discuss a great study on recovery.  Specifically active versus passive recovery.  Doesn't it matter which you do?  Well if you want to improve endurance and power then it absolutely does.  Listen in to learn more.

And finally in my coach's interview I have on a very special secret guest.  They were a little hesitant to be recording for the podcast so I am going to leave it as a mystery for you.  You will just have to listen in to find out who it was.

But we discuss our post race thoughts on the Vegas Sprint, how to find time for workouts when life gets in the way, some of our favorite 20 minute workouts, how to get started when you just don't feel like working out, and much more.

 

For complete shownotes visit:  www.ocrunderground.com/episode-59

 

Feb 6, 2019

In episode 58 we cover a variety of topics to get you on track for your next OCR.  It's the start of the year and the question of New Year's Resolutions always comes up.  Are they a good thing or a waste of time?  In this episode I share why you absolutely should set a resolution.  But you need to do it the right way.

In the Inside Mike's Mind segment, I discuss one of my favorite topics, Strength Training.  While most are probably performing some type of strenght training in their program, there are a number of aspects that must be included for a complete strength program.  See if you are missing any of these vital elements.

In the Research Review, I discuss the importance of identifying asymmetries.  I review a study that looked how differences in left and right quadricep strength was used to predict knee injuries.  This is an incredibly important topic to understand and implement in your training plan.

Finally in our Coaches Corner, I have on Coach Q.  I met Coach Q a few years back when we were going through the SGX certification.  He has a wealth of knowledge and experience in a varitey of different fitness avenues.  Q followed a similar path that many find themselves on.  Starting as a skinny guy he turned to body building.  Then started to see the damage that excessive training could do to the body he started to focus on better movement quality and better overall health.

He uses his own experience and knowledge to help others learn to treat their body's better.  We get into his story plus some of the common practices he is using with his clients for improving mobility, rehab, and training.

 

Full shownotes:  www.ocrunderground.com/episode-58

 

Jan 29, 2019

Well the 2019 season is here and Spartan has revealed new obstacles.  This is obviously a nice change of pace since 2018 saw little updates in the races.

Overall I enjoyed the change and the new obstacles that were at the Chino Hill race.  They brought on new challenges for different levels of racers and it will be fun thinking of new ways to train for these obstacles.

In this episode I will give a breakdown of some of the updates on older obstacles we saw as well as what to expect for 2019.  This year we should see more of the Helix, the beater, the 8 foot box, and crawl tubes.  I give a breakdown of each and some ideas on how to train for them.

 

Full show notes:  www.ocrunderground.com/special-episode

 

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