The Coach Amy and Coach Liz Show

What: FREE Saturday walk / run + schwag & coffee at Meadowbrook Park with Coach Amy’s run group, The Road Runners of KC. Liz and her Reds Tri Team will be there as well ; )

When: Saturday Sept 7th, 2024 

Time: 6:45 arrive; 7 AM start  > Amy will be lead the run group. Liz will be at the coffee shop so come on over after you finish your run!

RUN START LOCATION: Run starts at the main parking lot by the tennis and pickle ball courts at the corner of Nall & Somerset.  9101 Nall Ave PV, KS 66208.

COFFEE LOCATION: At the coffee shop within the park called The Market at Meadowbrook.

Route: Walk / Run route will be up to 10 miles that day - if you need more miles, feel free to start early > Aid stations will be about every 2 miles. There are bathrooms and drinking fountains at the park. note: There is a ~1.5 mile paved loop that goes around the park if you are starting early and need a route. 

This is open to everyone! All levels and all humans and sociable fur babies.  This is an easy fun event - swing by as it works for you :)

Bike Communication during triathlons is often forgotten but it could save your race!

In this quickie episode, learn the best warm-up for running and why it is important to warm up before running.

While many of us may need more protein than we realize, it is possible to take too much. Additionally, there are health changes to watch for as you increase your protein intake such as dehydration and kidney stones.

Amy breaks down what protein actually is (amino acids) and what amino acids the body makes naturally and where we need to get the amino acids our body does not make naturally. Additionally she explains what collagen is and why we need it.

There's a lot of hype around protein right now and with good reason - it's an essential building block for endurance athletes for many functions in our body. However, it's good to separate the hype from the facts so you get the most out of what you're eating.

Swimmers at the Olympic Trials may go years without a PR or may miss qualifying for an event they previously won. The mindset needed manage this must be intentionally developed and nurtured. There are very important lessons all of us amateur athletes can learn from this.

Caffeine can aid performance in Endurance Sports due to its impact on the biochemistry of the brain and our perceived exertion among other reasons. The source, amount and timing of taking it in is key to getting the most out of caffeine and not doing more harm than good.

Corners, like hills, are a place we often go too hard on the bike which hurts our ability to run. Listen to learn how to manage corners so you can run off the bike. Additionally, learn how Single Leg Drills develop pedal efficiency and why that matters.

We've been told for decades stretching will help us stay injury free and improve performance. In truth, it can actually be increasing risk and leaving the muscles flat and unlikely to perform well. Find out why and learn what alternatives to use to stay moving and as well as perform.

A preview to an upcoming Reds Mental Skills Clinic that will utilize the IFS modality to help athletes identify and manage mental pitfalls.

Endurance athletes are often assumed to be heart healthy but that's not always the case. It's important for athletes to know their family history, get regular screenings, and be an advocate for themselves with their doctor. In our very first podcast interview, endurance athlete, Pat Ross, shares his story of how he discovered his own heart issues and how he's adapted his training and goals.

The 'Red Zone' is what Liz calls the end of the bike, T2, and the start of the run when athletes often lose focus on pacing and nutrition. The consequences of this show up on the last half of our run and can cripple our race.

Form going up and down hill on the bike and run can help you manage your effort so you can go stronger for longer!

The density of the foam roller as well as how we apply the pressure makes a big difference in how effectively we loosen those tight spots.