{"podcast":{"title":"The MicroCast","slug":"the-microcast-3510125","podcast_index_feed_id":3510125,"rss_url":"https://anchor.fm/s/481f5098/podcast/rss","website_url":"https://www.microcosm-coaching.com/","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/12000118/12000118-1715092535787-d0189caf3f416.jpg","author":"Microcosm Coaching","episode_count":234,"summary":"The Microcosm Coaching Podcast helps endurance athletes—whether you're a road runner, trail runner, or training for your first marathon or 100-miler—get more out of their training with evidence-based advice, effort-based coaching, and expert mindset support. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running, you're in the right place.","last_synced_at":"2026-07-16T04:18:08.846650+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125"},"episode":{"title":"Heat vs. Altitude Training for Runners: What Actually Works (+ Golden Hour, Probiotics & Time-Based Training)","slug":"heat-vs-altitude-training-for-runners-what-actually-works-golden-hour-probiotics-time-based-training","published_at":"2026-07-01T14:16:31+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125/heat-vs-altitude-training-for-runners-what-actually-works-golden-hour-probiotics-time-based-training","show_page_url":"https://stenobird.com/podcast/the-microcast-3510125","url":"https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/Heat-vs--Altitude-Training-for-Runners-What-Actually-Works--Golden-Hour--Probiotics--Time-Based-Training-e3lh5f9","audio_url":"https://anchor.fm/s/481f5098/podcast/play/122246057/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-1%2F427167834-44100-2-2a6a25cc4e50b.mp3","summary":"Heat training and altitude training are two of the most obsessed-over (and most misunderstood) tools in endurance running. In this episode, Zoë and TJ break down the actual science: what heat adaptation does to your blood plasma, why "poor man's altitude" is a myth, and how the EPO-to-hemoglobin response really works up high. They cover who should bother with heat or altitude training at all, the two questions to ask before you start, and why fundamentals like consistency, sleep, and fueling beat every environmental hack. You'll hear practical guidance on hot bath protocols, ferritin levels, live-high-train-low, and the 21-days-or-24-hours rule for racing at altitude. Plus: coach spotlight with James Nance, a listener question on time-based training in the mountains (the body doesn't know miles, it knows stress), and hot-or-not takes on golden hour and probiotics. Curious about coaching? Our Foothills tier is $10/month for twice-monthly Ask-A-Coach calls and a 200+ athlete Slack community. Use code FOOTHILLS25. Join at microcosm-coaching.com or reach out at microcosmcoaching@gmail.com . Coaching & Foothills tier: microcosm-coaching.com Email: microcosmcoaching@gmail.com Foothills promo: FOOTHILLS25 ($10/month)","meta_description":"Heat training and altitude training are two of the most obsessed-over (and most misunderstood) tools in endurance running. In this episode, Zoë and TJ bre…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3878,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-microcast-3510125/episodes/heat-vs-altitude-training-for-runners-what-actually-works-golden-hour-probiotics-time-based-training/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-microcast-3510125/heat-vs-altitude-training-for-runners-what-actually-works-golden-hour-probiotics-time-based-training.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}