Episode

The Science of Going Long: How to Train Beyond Your Comfort Zone

Podcast: The MicroCast
Published: Feb 10, 2026
Duration seconds: 3119
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Summary

Wired article on the Enhanced Games: https://www.wired.com/story/enhanced-games-freestyle-record-las-vegas-steroids/ You've got a distance that sounds impossible — maybe it's a marathon, maybe it's a 100-miler. The process for preparing to go longer than you ever have is more similar across distances than you might think. TJ and Zoë break down the physiology, psychology, and practical strategies behind training for longer distances, from glycogen depletion and fat oxidation to the central governor theory and how to build your long run without getting hurt. Plus: Meet Microcosm coach Kristin Layne, and a new batch of Hot or Not — the Enhanced Games, face glitter, stair steppers, and smart shoes. Topics covered: Why your body enters a different metabolic reality after 90–120 minutes The glycogen ceiling, fat oxidation, and mitochondrial density Why connective tissue adapts 6–12 months slower than your cardiovascular system How to build your long run gradually (and why it shouldn't exceed ~30% of weekly volume) Time-based training vs. mileage-based training The central governor theory and training your brain to go further Fueling for long efforts: 60–90g carbs/hour Why back-to-back long runs are smarter than one mega-long run RPE guidelines for long runs (stay at 5–6) Strength training for durability at ultra distances Join Foothills: microcosm-coaching.com | Code: FOOTHILLS10Contact: [email protected]