The XLR8 Performance Lab Podcast

Send us a text Four state champions, four distinct paths, one honest conversation about what it really takes to get faster, stay healthy, and choose the right next step. We bring Lili, McKenna, Marissa, and Piper together to go beyond highlight reels and talk through the decisions, data, and doubts that shape a young distance runner’s future. From the moment Lili knew Texas felt like home to the twist that led Marissa to Arkansas after a rough race, you’ll hear how fit, team culture, and coach trust drive recruiting choices more than logos or hype. We dig into the science too. Lab testing isn’t just about paces on a sheet; it’s a confidence engine that turns training into targeted progress. Lili explains how winter structure fueled her spring breakout. McKenna shares how dialing iron and pacing solved mid-race fade. Piper talks about growing with the program since seventh grade and why evidence beats opinions when the pressure rises. Marissa adds the hard-won lesson of rebuilding after an unsustainable peak: sometimes you have to accept being slower today to be stronger tomorrow. You’ll also get the fun stuff that reveals race IQ—who wins an elimination 1200, what distance flips the odds, and how each athlete would beat the others with tactics that fit their strengths. Sit-and-kick or press from the gun? Late surge or controlled suffering? Their answers show a deep understanding of strategy and self. We close with clear goals—430 in the 1500, a 3K title defense, NXN bids, dropping track times—and generous peer praise that reminds us why community moves the needle. If you care about middle distance and distance running, recruiting decisions, training data, and the mindset behind big performances, this one’s packed with insight and heart. Subscribe, share with a teammate, and leave a review telling us which race tactic you’d choose and why.

As the indoor track season draws to a close, our athletes at XLR8 Performance Lab have left their marks on the record books. Join us for a recap of these monumental moments, including Addi Dorenkamp's record-smashing performance and Tommy Hensley's double victory. But it's not just about the wins; we're also peeling back the curtain on the transition our athletes make from our lab to their high school tracks, flourishing under the guidance of both our dedicated coaches and their school mentors. Ever wondered how elite athletes like Caleb and Addison tailor their training to their unique metabolic data? Strap in as we reveal the results of an intriguing social media poll and how we use this information to fine-tune their event matching and training regimes. There's an art to balancing an athlete's innate talents with the need for a well-rounded skill set, and we're diving into the methods that lead to personal records and undeniable progress—without the burnout. For those hungry for actionable insights, this episode is a goldmine. We're sharing the strategies that keep our athletes at the top of their game, drawing from top-tier coaching collaborations and data-driven improvements. And stay tuned; our upcoming episodes will be brimming with expert guest interviews, all presented in neat 20-minute packages for your listening pleasure. Whether you're an athlete, coach, or just someone who loves a good success story, this is an episode you won't want to miss.

Is your endurance training really pushing you towards peak performance or just pushing you towards a plateau? Prepare to have your training beliefs tested as I, Ben Tilus, cut through the noise surrounding long slow distance (LSD) running. This episode isn't just another running commentary; it's a deep dive into why the one-size-fits-all approach to distance running might be derailing your athletic progress. As the XLR8 Head Performance Coach, I'm here to shake up the status quo by revealing how LSD could actually inhibit VO2 max improvements for certain athletes. We'll unpack the mysteries of muscle fiber composition, energy metabolism, and training periodization to help you discern whether LSD is your ally in the race for endurance or just a deceptive mirage on the marathon route to success. This session isn't just for the marathoners; sprinters and middle-distance runners also stand to gain or lose from the LSD debate. The episode moves beyond the track, examining the cultural phenomenon of high mileage as a digital badge of honor and its potential pitfalls. I'll steer you away from the pitfalls of training for applause and guide you towards training for applause-worthy performances. Whether you're lacing up for a competitive season or building a base in the off-season, this podcast is your personal pacer, setting the tempo for an individualized training regimen fortified by professional insights, like those gleaned from bloodwork. Strap on your headphones and let's break away from the pack together. Subscribe and follow to ensure you never miss a step towards smarter training and superior performance.

In this episode, we dive into the world of ultramarathon racing with Elov Olsson, a Swedish sensation in the running community. Elov's story is one of passion, dedication, and an unwavering commitment to pushing the limits of human endurance. Elov Olsson recently made headlines by breaking records at the Tunnel Hill 100 Mile race, one of the most challenging ultramarathons in the world. With an astonishing finish time of 11 hours, 26 minutes, and 19 seconds, he secured his place as the third-fastest 100-mile finisher in history. Join us as we explore Elov's extraordinary journey, from his early beginnings in running to conquering both flat, runnable terrains and rugged mountain courses. We delve into the nitty-gritty of his training regimen, nutrition strategies, and recovery techniques that have propelled him to become one of the best ultramarathon runners globally. Elov's story is not just for seasoned athletes; it's a testament to the power of resilience, grit, and the pursuit of dreams. Whether you're a passionate runner or simply in search of inspiration, this episode will leave you motivated to chase your own goals. So lace up your shoes and get ready to hit the trail with Elov Olsson, an athlete who embodies the spirit of pushing boundaries and redefining what's possible in ultramarathon running.

🎙️ Fueling Athlete Success with Mike Gettemy's Coaching Revolution In this inspiring episode of The XLR8 Performance Lab Podcast, we sit down with Mike Gettemy, a dedicated physical education teacher and accomplished coach at Ankeny Centennial High School. Mike's journey into the world of coaching began years ago, leading cross country and track teams, and guiding athletes toward their full potential. However, it was a pivotal encounter with XLR8 that reshaped his coaching philosophy and ignited a revolution in athlete development. Join us as we explore Mike's remarkable story, from his early days in athletics to his deep-rooted passion for coaching. Discover how his collaboration with XLR8 has transformed not only his approach to training but also the lives of the athletes he guides. Mike shares invaluable insights into the changing landscape of coaching and the evolving needs of today's athletes. We delve into the importance of fueling success through innovative training methods, mental conditioning, and a holistic approach to athlete well-being For more information about Mike, his coaching journey, and XLR8, visit our website at https://www.xlr8-performancelab.com/ or connect with us on social media @XLR8performancelab. If you enjoyed this episode and want to stay updated on future releases, don't forget to subscribe and leave us a review on your preferred podcast platform. Your feedback fuels our mission to bring you more inspiring stories, expert insights, and actionable advice.

Welcome to another engaging episode of the XLR8 Performance Lab Podcast! This time, we're tackling some of your very own questions, discussing key aspects that can take your performance to the next level. We explore the crucial role of mental focus in running. Our host Riley Witt unravels strategies for staying mentally sharp during those grueling miles. Next, we tackle the ever-persistent question: Do you need to eat right after a workout? The post-run meal debate has raged on for years, and we're here to provide some clarity. Find out how replenishing your body after a run can aid in recovery and set you up for success in your next training session. We delve into the world of cross-training for runners. While running is the core of your training regimen, incorporating other activities can offer numerous benefits. Our guests discuss which cross-training methods are most effective for improving running performance and reducing the risk of injury. And much much more, Riley does his best to dive into all of our listener's question to help them out on their training journey. No matter your running experience or fitness level, this episode has something to offer. Tune in for expert advice, practical tips, and inspiring stories that will help you become a better, more informed, and healthier runner. Whether you're aiming for a personal best or simply striving to enjoy your runs more, our podcast has you covered.

In this inspiring episode, we sit down with Austin O'Brien, a semi-pro runner for Runablaze Iowa and certified mental performance coach. Austin's remarkable journey from an all-America college athlete to a dream of making it to the Olympic Trials is nothing short of extraordinary. We delve into Austin's story, which began with an unexpected transition from professional basketball aspirations to cross country. His rise in the sport led him to Central College, where he played a pivotal role in transforming the cross-country program. Yet, it was only the beginning of his incredible running adventure. Austin's determination and unwavering commitment to excellence drove him to pursue a marathon, an event he had never run before, with the goal of reaching the U.S. Olympic Trials. Against all odds, he achieved this dream, earning a spot among the contenders in Atlanta in 2020. However, as with any journey, there were setbacks and challenges, including a DNF at the Trials and the unexpected arrival of the COVID-19 pandemic. But for Austin, setbacks are opportunities for growth and motivation. Now, Austin O'Brien is setting his sights on the 2024 Olympic Trials, determined to become a true contender. He shares insights into his training regimen, mental preparation, and how he turns disappointments into fuel for success. Austin's dedication to improvement, both physically and mentally, is truly inspiring, and his story serves as a testament to the power of perseverance and unwavering belief in one's dreams. Tune in to gain valuable insights into the world of a dedicated athlete and mental performance coach who knows that success is a journey, not just a destination.

Join us in this episode of the XLR8 Performance Lab Podcast, where we explore the world of pre-workout stacks designed specifically for runners. But before we dive into these performance-boosting secrets, a quick reminder: this podcast is for entertainment and informational purposes only. In this deep dive, we'll unveil a carefully crafted pre-workout stack, ingredient by ingredient, and uncover the rationale behind each component. Who is this stack designed for, and how can it elevate your performance? We'll break down the science behind each compound and provide dosage recommendations to help you create your own optimal pre-workout formula. But that's not all; we'll also explore the potential benefits of parazanthine, a lesser-known molecule derived from caffeine, and how it might just be the key to boosting motivation, alertness, and focus. Additionally, we'll introduce you to SALIDROSOL, a sublingual compound with stimulating effects and cortisol-reducing properties. Discover how it might help you recover quicker and enhance your overall performance. Plus, we'll delve into the fascinating world of L-tyrosine and its role in dopamine production, offering insights into how you can hack your biology to supercharge your motivation and drive. Whether you're an elite athlete or a passionate enthusiast, this episode will provide valuable insights into crafting the perfect pre-workout stack to take your running game to new heights. Join us for a journey into the science and strategy of pre-workout supplementation, and let's explore how you can optimize your performance safely and effectively.

In this episode of the XLR8 Performance Lab Podcast, we dive deep into the world of mindset and performance with an athlete who's seen remarkable growth in their running journey. Join us as we sit down with Matthew Schaul, a standout runner from a small 1A school who's recently emerged onto the Iowa running scene. Matthew's story is not just about physical training; it's a testament to the transformative power of the mind. We explore how a pivotal mindset shift, facilitated by his experiences at XLR8, became the driving force behind his extraordinary improvement. Discover how surrounding oneself with individuals who excel beyond our current capabilities can serve as a catalyst for personal and athletic growth. Matthew shares invaluable insights into the importance of mental fortitude, goal-setting, and cultivating a supportive community of peers and mentors. Whether you're a fellow athlete, coach, or anyone seeking inspiration for unlocking your full potential, this conversation is bound to leave you with a newfound appreciation for the mental game of sports. Join us as we unravel the compelling journey of Matthew Schaul, and gain valuable lessons and strategies that can elevate your own performance, both on and off the track. Don't miss this episode where the mental game takes center stage and showcases the incredible possibilities it can create. Tune in and get ready to fortify your mindset for success.

Join us in this insightful episode of the XLR8 Performance Lab Podcast as we sit down with Jackson Mace-Maynard, a talented athlete whose journey from high school star to college athlete is filled with twists and turns. Jackson's story is one of resilience, tough decisions, and unwavering determination. As a high school junior, Jackson's breakout race left a lasting impression, attracting the attention of colleges across the country. He ultimately chose the Air Force Academy, setting his sights on a promising collegiate career. However, as life often does, it threw unexpected challenges his way. Jackson faced injuries during Basic Cadet Training, forcing him to reevaluate his path and take a break from running. Balancing 18 credit hours, rehab, and military training wasn't easy, and he reached a point where he needed to step back from the sport he loved. In this episode, Jackson shares the mental and emotional challenges he encountered during his lowest moments and how he made the difficult decision to step away from running. He describes the shift in his perception of running, from a source of self-improvement to an idol in his life, shedding light on the complex relationship athletes can have with their sport. Now at Montreat College, Jackson contemplates putting his running shoes back on, and he discusses the support he's received from his coach and the Montreat College community. His story is a powerful reminder that life's journey is filled with unexpected twists, and it's how we adapt and grow through these challenges that truly defines us. Whether you're an athlete facing tough decisions or someone seeking inspiration in the face of adversity, Jackson's story offers valuable insights and lessons. Tune in to this episode for an engaging conversation about resilience, transformation, and the enduring spirit of an athlete.

Elevating Your Game: Science-Backed Strategies for Athletes Navigating the In-between Season Break. In this podcast episode, Riley Witt delves deep into the science of the inbetween season break. In this insightful and informative episode, Riley takes you on a journey through the critical phases of an athlete's in-between season break: Reflect, Recover, and Return. Discover the science behind reflection and how it can be a game-changer in your athletic journey. Riley explores the neuroscience of reflection, showcasing its profound impact on athletic performance. Learn how to look back at your season to gain valuable insights and use them to fuel your progress. The Recovery phase is where we delve into the physiology of recovery, discussing crucial aspects such as sleep, and the role of nutrition, and blood flow. He offers actionable recovery techniques and strategies that are backed by scientific studies. As the episode progresses to the Return phase, Riley emphasizes the structured approach required for a successful comeback. He provides a step-by-step guide to safely return to training after your break and shares valuable tips on navigating the transition back to competitive training. Whether you're a dedicated athlete, a passionate runner, or simply someone looking to enhance their athletic performance, this podcast episode is packed with valuable information. Elevate your game with science-backed strategies and embark on your journey towards athletic excellence. Tune in now to gain a competitive edge and optimize your athletic performance. Here is the link to the free Ebook + Worksheets Here is the link to sign up for ELEV8

In this episode of the XLR8 Alumni series, we have the privilege of sitting down with Hayden Kuhn. Hayden's story is a testament to the incredible potential of student-athletes when they receive the right guidance and training. As a sophomore at the University of Iowa, Hayden has already achieved impressive results, boasting a 10K time that ranks among the university's all-time best. His athletic journey includes remarkable achievements, such as a 25:02 8K in cross country, a 3:54 1500m, a 9:09 steeplechase, a 14:33 5K, and a 30:38 10K. In this conversation, we delve into Hayden's experiences during his time at XLR8 and how the program played a pivotal role in preparing him for collegiate-level competition. We explore the challenges and triumphs he encountered during this transition and gain valuable insights into the life of a dedicated student-athlete. Hayden's story is not only one of athletic achievement but also a testament to the importance of mentorship, coaching, and the relentless pursuit of excellence. Whether you're a student-athlete yourself or simply passionate about sports, this episode offers inspiration and valuable lessons on what it takes to excel in the world of collegiate athletics. Join us as we celebrate Hayden's journey, his dedication to the sport, and the unwavering support of programs like XLR8 that nurture the talents of young athletes. Tune in for a conversation filled with motivation, aspiration, and the enduring spirit of athleticism. If you're ready to be inspired and learn from the experiences of a rising star in collegiate sports, this episode is a must-listen. So, lace up your shoes, hit the track, and prepare for an engaging discussion with Hayden Kuhn in "Hayden Kuhn: A Journey from XLR8 to the University of Iowa."

Athlete Breakdown: Maya Bergstrom | Progressive Threshold In this episode of the XLR8 Performance Lab Podcast, join us as we unravel the intriguing world of progressive threshold training with Maya Bergstrom. Host Riley Witt sits down with Maya to dive deep into the science and strategy behind progressive threshold. Maya, an accomplished runner and XLR8 athlete, takes us on a journey through her training routine. Discover the secrets behind the 24 x 400m workout, a unique blend of science and sweat that pushes the boundaries of lactate threshold training. Explore the significance of the Bohr Effect, a physiological phenomenon that plays a pivotal role in this workout's effectiveness. Whether you're a seasoned runner or just starting your fitness journey, this episode offers invaluable insights into harnessing the power of progressive threshold training. Maya's dedication and scientific approach will inspire you to push your own limits and achieve new heights in your athletic endeavors. Tune in to learn how Maya Bergstrom combines science, strategy, and sheer determination to master progressive threshold training, and how you can apply these principles to elevate your own performance. This episode is a must-listen for anyone seeking to unlock their full potential on the track and beyond. Don't miss this opportunity to gain a deeper understanding of training methods that can reshape your approach to running. Join us on this enlightening journey of performance optimization with Maya Bergstrom, exclusively on the XLR8 Performance Lab Podcast.

Shaylyn DeYoung: Coaching for Success With Swim, Cycle, Run, and Triathlon In this episode of the XLR8 Performance Lab Podcast, we dive into the world of multisport coaching with our very own Shaylyn DeYoung, XLR8's expert coach in swimming, cycling, adult running, and triathlon. Shaylyn brings a wealth of knowledge and experience to our coaching team, and she's here to share her insights on how to elevate your performance in these disciplines. Discover Shaylyn's coaching philosophy and learn how she empowers athletes to reach their full potential. From optimizing your cycling technique to mastering efficient swim strokes and building stamina for running and triathlons, Shaylyn provides valuable advice and actionable tips. We also discuss exciting new developments at XLR8, including a special program designed for adult runners preparing for a 5k or 10k Turkey Trot, cycle testing sessions to fine-tune your training, and an upcoming workshop on cycle syncing workouts. Join us for an engaging conversation that will inspire you to take your swim, cycle, run, or triathlon training to the next level. Whether you're a seasoned athlete or just starting your multisport journey, Shaylyn's expertise will guide you toward success. XLR8 Link Tree Contact Shaylyn: Shaylyn@xlr8-performancelab.com

In this exciting episode of the XLR8 Performance Lab Podcast, join hosts Ben Tilus and Riley Witt as they unveil the latest developments in the world of athletic excellence at XLR8. First, they introduce XLR8's newest addition, Coach Shaylyn DeYoung. Dive into the dynamic world of adult coaching as Coach Shaylyn takes the reins of XLR8's 5K and 10K Turkey Trot Training program. Discover how her expertise is helping adult runners achieve their performance goals, whether it's conquering their first 5K or setting new personal records. But that's not all; Ben and Riley shed light on XLR8's cutting-edge cycling testing sessions. Explore the realm of precision training as they discuss how cyclists can optimize their performance with these specialized tests. Looking ahead, the hosts provide an exclusive preview of the upcoming "Train with Fire" workshop. Get ready to learn about the science and art of cycle synching workouts on November 9th. Lastly, gain insights into Ben's favorite performances of the year as they reflect on standout moments that have defined the XLR8 journey in 2023. Tune in for all this and more in "XLR8 Update | Ben Tilus & Riley Witt." Stay at the forefront of performance optimization and join the conversation with XLR8. Find all the info about what we talked about here: https://linktr.ee/XLR8PerformanceLab

In this episode of the "XLR8 Performance Lab Podcast," we delve into the fascinating world of precision training with none other than Collin Houg. We explore the meticulous methods Ben employs in his workouts to maximize his performance and make up for lost time. From meticulously structured workouts to data-driven insights, Collin shares the secrets behind his consistent progress. Join us as we navigate the intricacies of precision training and how it can redefine your approach to athletics. Whether you're a seasoned athlete or just starting your fitness journey, this episode provides actionable insights that can propel your performance to new heights. Discover how Collin Houg has mastered the art of precision training and learn how you can apply these principles to your own athletic endeavors. Get ready for an enlightening conversation that may just revolutionize the way you approach your training routine. Tune in to the "XLR8 Performance Lab Podcast" and prepare to elevate your game as we uncover the keys to success in precision training with Collin Houg.

Athlete Breakdown: Landon Bendgen | Guide to Tempo Runs Tempo runs are a vital component of any runner's training regimen, but mastering them can be a daunting task. We break down the intricacies of tempo running, providing valuable insights, strategies, and tips to help runners of all levels harness its power. While simultaneously diving into Landon's backstory to success. Join us as we explore the science and art behind tempo runs, demystifying this essential training tool. Landon shares his personal journey with tempo running, highlighting its role in his own success. Whether you're a beginner looking to improve your endurance or a seasoned runner aiming to fine-tune your performance, this episode offers something for everyone. So, whether you're a seasoned marathoner or just starting your running journey, join us for an inspiring and educational conversation with Landon Bendgen, and elevate your running game to the next level.

Join us in this exciting episode as we dive deep into the world of endurance training with XLR8 athlete Claire Helmers. Claire has been on an incredible journey, absolutely destroying her junior cross-country season braking 17 on just about any course she wants. In the middle of this podcast, we take a scientific detour to explore the principles of the Norwegian Training Method. This method, made famous by the success of athletes like Gustav Iden and Kristian Blummenfelt, focuses on high-intensity, high-volume workouts, all aimed at improving aerobic capacity and pushing the limits of endurance. We'll break down the core philosophy, the importance of lactate measurements in intensity control, and the necessity of regular metabolic testing. Claire shares her firsthand experience with this method and how it has influenced her training, providing valuable insights for athletes looking to elevate their endurance game. Whether you're an aspiring athlete or a dedicated coach, this episode offers a unique blend of scientific knowledge and practical application. Claire's journey and the Norwegian Training Method can inspire us all to push our limits and achieve new heights in our athletic pursuits. So, gear up for an informative and engaging discussion that can reshape your approach to endurance training. Don't miss this opportunity to unravel the secrets behind the Norwegian Training Model and its impact on Claire's remarkable athletic journey.

In this captivating episode of the XLR8 Performance Lab Podcast, we sit down with the remarkable Colette Beyer, the founder of Driven Human, a trailblazing venture specializing in developing premium personal brands. Colette is a dynamic strategist, renowned for her expertise in crafting high-performance lifestyles and premium brands. Drawing on the power of neuroscience and psychology, she has become a beacon of inspiration for athletes seeking to unleash their potential both on and off the field. In Part 1 of this insightful two-part series, we explore Colette's extraordinary journey, from her enduring passion for combat arts and endurance athletics to her transformation from political management to law enforcement. It's a story of audacious reinvention and an unrelenting drive to succeed. Colette's mission is clear: she believes that athletes possess qualities that make them exceptional entrepreneurs. With Driven Human, she has developed an operating system to help athletes transition seamlessly into the world of high-performance entrepreneurship. But the conversation doesn't stop there. Colette provides invaluable insights into personal branding and how athletes can leverage their unique qualities to build enduring brands that extend beyond their athletic careers. Get ready to be inspired as we embark on this journey with Colette Beyer. Her wisdom, strategies, and experiences will not only transform your perspective on high-performance living but also equip you with the tools to navigate the evolving landscape of personal branding and entrepreneurship. Join us for this deep dive into the synergy between athletics, entrepreneurship, and personal branding, and prepare to be motivated, educated, and empowered. This is a conversation that has the potential to reshape your approach to life, business, and success. XLR8's link tree Message me on Instagram: https://www.instagram.com/xlr8performancelab/ Email me: riley@xlr8-performancelab.com Colette Beyer's Instagram Colette's Website Contact Her: colette@drivenhuman.com

In this compelling episode, we venture into the world of athletic performance testing with Tommy Hensley. Join us as we unveil the intricacies of Tommy's remarkable journey towards athletic excellence, and discover what the testing process truly entails. Tommy shares his unique story, shedding light on the challenges, triumphs, and relentless dedication that have shaped him into the athlete he is today. Dive into what is is really like to get tested at the lab, where science and sweat collide to reveal the true potential of competitors. From physical assessments to mental fortitude, we leave no stone unturned in our exploration of the testing process. Gain invaluable insights into the methods and techniques that separate elite athletes from the rest, and learn how to apply these principles to your own athletic journey. Join us on this captivating journey of self-improvement, as we decode the science, embrace the challenges, and celebrate the victories of those who dare to reach for greatness. XLR8 info