Bicarbonate, or bicarb, has emerged as a significant subject of discourse within the realm of endurance events, particularly due to its capacity to mitigate the effects of lactic acid accumulation during high-intensity exercise. In this episode, we, Dr. Leo Kormanik, Jared Bugaj, and Zach Goulet, delve into the multifaceted applications of bicarbonate supplementation, examining its potential benefits for athletes engaged in various endurance disciplines, such as the 1500, mile, 5K and 10K races as well as the half marathon, marathon and tour de France. We explore the physiological mechanisms by which bicarbonate acts as a buffering agent, thus enhancing performance by delaying fatigue. Furthermore, we scrutinize the practical considerations regarding dosage and timing, as well as the potential gastrointestinal distress associated with its use. Our discussion strives to provide clarity on whether bicarb supplementation is a prudent strategy for athletes seeking to optimize their performance and recovery in endurance events.

Takeaways:

• Bicarbonate serves as a crucial buffer, neutralizing lactic acid during high-intensity exercise events.
• The optimal performance window for bicarbonate supplementation appears to be within five to seven minutes of exertion.
• Studies suggest that endurance athletes can experience performance gains of two to three percent with proper bicarbonate dosing.
• Incorporating bicarbonate into training may enhance recovery and performance, but proper dosage and timing are essential.

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Takeaways:

• The podcast features a discussion with professional middle distance runners about their experiences leading up to the 2025 Guardian Mile.
• The first half features newly retired professional middle distance runners Colby Alexander and Johnny Gregorek.
• The second half of the episode includes insights from Brannon Kidder and Carina Viljoen, who share their perspectives on competition and race strategy.
• Listeners gain an understanding of the unique dynamics of the Guardian Mile, particularly its course layout and elevation changes.
• The guests reflect on their training experiences and the impact of community support during races, emphasizing the importance of local events.
• Retired runners discuss their transitions to life after competitive racing and their ongoing connections to the sport through coaching and commentary.
• The episode highlights the camaraderie among athletes and the shared excitement of participating in local races.

The first segment of this podcast episode unfolds with an engaging dialogue among Dr. Leo Kormanik, Kenny Sullivan, and esteemed middle-distance runners Johnny Gregorek and Colby Alexander, as they convene on the eve of the 2025 Guardian Mile in Cleveland, Ohio. The conversation is rooted in the experiences and preparations of the athletes as they prepare for this significant event. The hosts and guests delve into the intricacies of competitive running, sharing insights into their training regimens, mental strategies, and the physical challenges that accompany their sport. Colby, reflecting on his recent retirement, discusses the bittersweet emotions tied to leaving competitive racing behind while transitioning to a new chapter in life, emphasizing the importance of timing and personal growth. The camaraderie shared among the runners is palpable, as they reminisce about past races, highlight the unique atmosphere of the Guardian Mile, and express their anticipation of the race's unfolding drama. The segment concludes with a focus on the supportive community surrounding the event, underscoring how the enthusiasm of the local crowd enhances the competitive spirit and overall experience for both participants and spectators alike.

The latter portion of the episode features a continuation of the insightful discourse, with Dr. Kormanik and Sullivan welcoming Brannon Kidder and Carina Viljoen to the podcast. These athletes bring their own narratives to the table, discussing their respective journeys within the realm of middle-distance running. Their conversation is enriched by reflections on past performances, including the strategies employed in previous races and the implications of environmental factors such as weather conditions on race outcomes. As they prepare for the Guardian Mile, both athletes reveal their training methodologies and the significance of community support in fostering their competitive spirit. Brannon shares his experiences racing in various conditions, while Carina draws upon her unique perspective as an international athlete, offering insights into the differences in racing culture across countries. This segment emphasizes the shared passion for athletics that binds these individuals, as they collectively navigate the challenges and triumphs that define their careers, creating a rich tapestry of stories that resonate with both die-hard fans and casual listeners alike.

The discussion encapsulated within this episode serves as a profound exploration of the world of middle-distance running, conveyed through the authentic voices of accomplished athletes. The podcast artfully juxtaposes the personal journeys of the runners with broader themes such as resilience, community, and the pursuit of excellence. The conversations not only highlight the physical demands of the sport but also delve into the psychological aspects of competition, including the intricacies of race strategy...

The conversation centers on the insights of Kyle Basista, the Yale Distance Running coach, regarding the intricacies of training, athlete development, and the psychological elements that influence performance. The show is hosted by Dr. Leo Kormanik and Zach Goulet. Basista emphasizes the paramount importance of understanding individual motivations and the necessity of fostering a supportive team environment that encourages athletes to thrive. Throughout the dialogue, we explore the complexities of managing expectations and the critical role of consistency in training amidst the pressures of competition. Additionally, Basista reflects on the evolution of coaching philosophies and the impact of modern training methodologies on the athlete's journey. Ultimately, the discourse serves as a profound exploration of the intersection between physical training and mental resilience in the pursuit of excellence in distance running.

The discourse unfolds with a profound examination of the intricate dynamics of distance running, particularly through the insights of Kyle Basista, Yale's newly appointed distance coach, who shares his reflections on his transition from John Carroll University. Within this context, Basista articulates the multifaceted challenges inherent in establishing a competitive program within the Ivy League framework, where the confluence of academic rigor and athletic ambition demands a unique approach to coaching. He recounts the trials of the recent track season, highlighting the emergence of regional qualifiers and the gradual cultivation of a cohesive team ethos at Yale. Throughout this dialogue, Basista's coaching philosophy emerges, emphasizing the significance of individualized training regimens that prioritize the athlete's personal growth and development.

As the conversation progresses, the trio delves into the broader implications of coaching and the psychological landscape that contemporary athletes navigate. Basista reflects on the increasing pressures young athletes face in an age dominated by performance metrics and social media scrutiny, advocating for an emphasis on intrinsic motivation and the importance of fostering a supportive environment. This discussion poignantly underscores the necessity for athletes to focus on personal aspirations rather than external expectations, framing distance running as a platform for self-discovery and resilience.

In a particularly engaging segment, Basista articulates the value of incremental progress, advocating for a training ethos that balances ambition with patience. He challenges the notion of immediate success, instead promoting a long-term perspective that fosters sustained growth and resilience. The dialogue culminates in a reflection on the evolving landscape of distance running, where tradition and innovation coalesce to shape the future of the sport. The speakers ponder the implications of contemporary training methodologies and the role of technology in enhancing athletic performance, ultimately weaving a rich narrative that highlights the enduring spirit of athletes striving for excellence in a rapidly changing athletic environment.

Takeaways:

• The evolution of coaching styles emphasizes individualized training approaches for each athlete's unique needs.
• Kyle Basista emphasizes the importance of gradual progression in training to prevent injuries and foster long-term development.
• In distance running, mental resilience is crucial; athletes must learn to manage expectations and focus on personal growth.
• The podcast highlights the necessity of fostering a supportive team environment to enhance motivation and performance among runners.
• Coaching is not solely about training; it involves understanding athletes' motivations and guiding them through their individual journeys.
• The conversation underlines that while performance metrics are important, the joy of running and...