S3E3: Heat vs. Altitude Training: The Science Behind Both

S3E5: Step-By-Step Marathon Weekend Checklist (Pre, During & Post)

Coach is walking you through his complete race weekend blueprint which starts 48 hours out and going all the way through post-race recovery.  Diet, pacing discipline, the danger zone at miles 13–17, fueling strategy, race morning prep, and why the plan you made calmly before race week is still your best plan at the starting line. CHAPTERS: 0:00 Racing Is an Investment 4:12 48 Hours Out 7:13 Carb Loading Is Real 9:24 It's a Business Trip, Not a Vacation 11:38 Pack Smart: Weather, Logistics & Throwaway Clothes 13:43 Have a Plan. Know It. Trust It. 17:25 Race Morning 24:22 At the Start Line 26:57 Miles 0–13: Restraint, Fueling & Neurological Calm 35:54 Miles 13–17: The Danger Zone 38:28 Miles 17–21 40:30 Miles 21–Finish 42:38 Post-Race: Celebrate, Refuel & Rest Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ [⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠] Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ [⁠https://www.batcitytc.com/⁠] FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

S3E4: Your Biggest Running Questions (Volume, Fear, Recovery & More)

Mailbag goes deep this week answering as many of your questions as possible in a reasonable time. Just call it another chapter in our seasonal Q&A episode! We're talking mileage sweet spots, post-marathon recovery timelines, race day anxiety, carbon plate strategy, Boston qualifying buffers, fueling ratios, and why most runners aren't overtraining at all. This one is technically for everyone even if your question wasn't answered. Just go ahead and drop it in the comments so coach can see it (We'll remind him to check, but he's pretty good). Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ [⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠] Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ [⁠https://www.batcitytc.com/⁠] FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

S3E3: Heat vs. Altitude Training: The Science Behind Both

Jeff is covering the real science behind heat training vs. altitude training from EPO production and red blood cell growth to plasma volume and stroke volume. Now, that's a lot of science, but he makes it very approachable. That's a promise. Plus, he walks through the carbohydrate conundrum, sodium strategy, and why fasted heat training simply doesn't work. We know this. Train smarter this summer, wherever the heck you are. CHAPTERS: 00:00 Intro 01:12 Setup 07:33 Why Altitude Works 13:08 Heat Training Basics 17:41 Heat Adaptations Explained 26:05 Heat and Red Blood Cells 35:43 Fueling in the Heat 40:23 Heat Prep Mindset 42:30 Preload Calories Overnight 46:09 Hourly Sodium Targets 50:13 Small Bites Fueling 52:09 Race Day Salt Tactics 56:41 Heat Training Takeaways 01:04:20 Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ [⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠] Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ [⁠https://www.batcitytc.com/⁠] FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

S3E2: The Build Before the Build: How to Prep for a Fall Marathon

In this episode, I break down what to do before your fall marathon block begins. We talk summer mileage, running economy, heat training, 5Ks, hill circuits, fartlek workouts, strength training, nutrition, and how to stay fit without showing up to marathon training already cooked, crispy, and emotionally unavailable. CHAPTERS: 00:00 Intro 03:06 The Consistently Good Paradox 05:21 Why Fitness Disappears Faster Than You Think 07:49 Periodization For Summer Training 09:21 Lower Volume, Lower Stress, Better Timing 12:23 Improve Your Running Economy 15:21 Speed Work, Hill Reps, And Fartlek Training 21:41 How Much Mileage Should You Run? 25:05 Why Strength Training Matters Now 27:33 Heat Training Is A Gift 32:59 Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ [⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠] Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ [https://www.batcitytc.com/⁠] FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

S3E1: The Sub-3 Marathon Formula

Jeff Cunningham kicks off Season 3 with the chase every marathoner knows. Breaking three hours. However, the goal here is to accomplish this uncommon feat without losing your mind, your legs, or your family’s respect. Too much? He breaks down the benchmarks, mileage, workouts, long runs, fueling, taper, and race-day decisions that make sub-3 elite but possible. Simple? Not exactly. Doable? With consistency, patience, and fewer heroic mistakes, we say yes. More people can do it than they think! CHAPTERS: 00:00 Season 3 Starts Now 01:00 The Sub-3 Marathon Standard 02:25 How Rare Is Sub-3 Really? 04:44 Raising Your Marathon Ceiling 07:52 Do You Have the Wheels? 09:45 The D.I.V.N Training Framework 12:55 Building the Weekly Mileage 16:39 Long Runs That Actually Matter 20:24 Density, Easy Days, and Not Being a Hero 24:52 Setting Up the Hard Work 31:53 Three Track Workouts That Build the Engine 41:55 Tempo Work That Transfers 50:40 Long Run Workouts for Sub-3 57:29 How to Taper Without Panicking 01:03:57 Picking a Race That Helps You Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ [⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠] Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ [https://www.batcitytc.com/⁠] FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. MB01JQJAPHE4KXZ