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Ep #48: Running Zones 101 with Doc Lyss

In this solo episode with Doc Lyss, she covers ALL things running zones. She dives into what “zones” are, what each zone’s pace/intensity looks like, how much time we should be spending training in each zone, and MUCH MUCH more. And of course, she will talk about SCIENCE. While this podcast primarily refers to running, this can be applicable to rowing, cycling, and other forms of cardio & conditioning!

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–Get 20% off your first order of Legion Supplements with code “DOCLYSS”.

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Hey, I'm Lyss!

I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!

To learn more about creatine, how it works, why yo

To learn more about creatine, how it works, why you should take it, and answers to common questions about or checkout my podcast episode “all things creatine”. In my b!o, I even have a creatine highlight that links it for you! 💪🏻

Your lifting doesn’t need to look like running f

Your lifting doesn’t need to look like running for it to be good for running. There’s merit in simply getting stronger across the board both in double leg and single leg and small / isolation movements if you’re a runner. Mini banded glute kickbacks may feel specific but they’re likely not going to be better than if you just did a heavy back squat or step up, etc.

Add plyometrics to your program (not shown here) along side your lifting.

Get stronger in multiple ways, on both sides of your body separate or together. Actually use weight that challenges you. Don’t worry about getting bulky. Manage your overall volume — but don’t be afraid to push the weights you use to a 8/10 effort 😉💪🏻!

Lastly — yes yes runners don’t need lifting. And there isn’t “runner specific lifting”, but that doesn’t mean you don’t benefit from it for multiple other reasons. This claim is outdated and ignores runners as whole humans who also have health and longevity both in fitness and life to consider too.🤌🏻

To understand more on this topic I have my own pod

To understand more on this topic I have my own podcast/YouTube video on this, and have been interviewed on multiple other podcasts. Fall all linked in my FAQ highlight or bio.

COLD WATER BATHS — all the rage recently. But le

COLD WATER BATHS — all the rage recently. But let’s chat about one side of this conversation not being address enough 👉🏻 the potential impact on muscle hypertrophy and strength.

Now now now — don’t shoot the messenger. But this is an important topic because it bridges together a lot of the “short term benefits” and what they mean for LONG TERM physiological adaptation.

Most cold water studies are being done ~5-20min of 5-15° C give or take across studies. So for one, no— cold exposure isn’t identical study to study.

There IS benefit to short term reductions in soreness, markers of muscle damage or high intensity exercise, and potentially inflammation with cold water baths. So yes — this is why you see your favorite athletes using these during competition. It’s a tool.

However the unfortunate reality is that when we look at longer term studies (7-12 weeks) and adaptations to muscle hypertrophy and strength, blunting those possibly also blunts a lot of the benefits those bring along in regards to muscle recovery, repair and regeneration.

While this data is mixed, with more evidence for hypertrophy than directly strength in all studies. In my option it’s more CLEAR telling of blunted “gains” than what I’ve seen in concurrent training. And while cold water doesn’t appear to shrink your muscle, you aren’t getting as strong of a recovery stimulus from your hard work.

I am of the opinion we should all be doing anything we can to create + protect our muscle at all costs. Especially as we age.

IF YOU LOVE YOUR COLD EXPOSURE that’s fine. You’re an adult & can do what YOU WANT! Based on evidence around cold exposure + endurance or the few studies we have in mixed training athletes it makes more sense to do it after or alongside endurance or skill work days. Keep your cold exposure as far from your lifting as possible if you’re doing it. Periodize it — like anything else. Which may mean removing it during higher volume lifting seasons.

And last but not least … if you want to do something mentally tough. You can also start with just simply … doing your cardio! Many potential cardiometabolic benefits of cold exposure also come from doing cardio 😜

When I was growing up— if you asked me what I wa

When I was growing up— if you asked me what I wanted to be. It was an athlete. I found sport later in life but my god did I love it.

My graduate application letters writes the story of a 13 year old girl who started running to get better at lacrosse, who discovered the magic of movement, and wanted to spend her life sharing that with everyone who would listen.

I was the girl who ran sprints with the football team, stayed after school and lifted alongside the boys because none of my teammates would join me. I would run in the snow for an hour and then finish off with sprints. I wanted to be the best I could.

I drove an hour alone on Sundays to Pittsburgh to play winter league with another school, I never missed a single optional practice. When my team ran sprints in groups of 2 —- I ran both sets.

When I quit college lacrosse it broke my heart. I lost the thing that meant so much to me. I felt like I had failed myself.

I went home that summer and walked into a CrossFit gym. I learned I was strong. I learned there was sport beyond the field.

I ran 10 miles.
I ran a tough mudder.
I won a power lifting meet.
I won a strong man competition.
I ran 2 more tough mudders.
I kept going.
I deadlifted 400 lbs.
I ran an ultra.
Then more ultras.
I learned to Olympic lift.

I found ways to chase sport even when “sports were over”. I learned that life long athleticism is real. I leaned that becoming strong didn’t just count in kilos and lbs — but in my everyday life. The lessons that the barbell and the roads taught me growing up shaped me.

I learned the language of bravery, strength, my own capacity. I learned to settle for nothing less than that.

If I could gift any woman or girl in the world anything — it’s this — it’s sport. It’s the gift of your own athleticism. And the science to support it.

Which is why I do what I do.

My friends — go out there and learn what your body is capable of. Find sport beyond sports alone. Play. Get strong. Run far. And let it change your life ♥️💪🏻

Just for you @the.exercise.doc — girl still has

Just for you @the.exercise.doc — girl still has hops 💁🏼‍♀️😂🤌🏻

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Alyssa Olenick, PhD

M.S., CISSN, PH.D. – EXERCISE PHYSIOLOGY

Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.

Alyssa Olenick, PhD

M.S., CISSN, PH.D. – EXERCISE PHYSIOLOGY

Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.

join the weekly q&a newsletter

To learn more about creatine, how it works, why yo

To learn more about creatine, how it works, why you should take it, and answers to common questions about or checkout my podcast episode “all things creatine”. In my b!o, I even have a creatine highlight that links it for you! 💪🏻

Your lifting doesn’t need to look like running f

Your lifting doesn’t need to look like running for it to be good for running. There’s merit in simply getting stronger across the board both in double leg and single leg and small / isolation movements if you’re a runner. Mini banded glute kickbacks may feel specific but they’re likely not going to be better than if you just did a heavy back squat or step up, etc.

Add plyometrics to your program (not shown here) along side your lifting.

Get stronger in multiple ways, on both sides of your body separate or together. Actually use weight that challenges you. Don’t worry about getting bulky. Manage your overall volume — but don’t be afraid to push the weights you use to a 8/10 effort 😉💪🏻!

Lastly — yes yes runners don’t need lifting. And there isn’t “runner specific lifting”, but that doesn’t mean you don’t benefit from it for multiple other reasons. This claim is outdated and ignores runners as whole humans who also have health and longevity both in fitness and life to consider too.🤌🏻

To understand more on this topic I have my own pod

To understand more on this topic I have my own podcast/YouTube video on this, and have been interviewed on multiple other podcasts. Fall all linked in my FAQ highlight or bio.

COLD WATER BATHS — all the rage recently. But le

COLD WATER BATHS — all the rage recently. But let’s chat about one side of this conversation not being address enough 👉🏻 the potential impact on muscle hypertrophy and strength.

Now now now — don’t shoot the messenger. But this is an important topic because it bridges together a lot of the “short term benefits” and what they mean for LONG TERM physiological adaptation.

Most cold water studies are being done ~5-20min of 5-15° C give or take across studies. So for one, no— cold exposure isn’t identical study to study.

There IS benefit to short term reductions in soreness, markers of muscle damage or high intensity exercise, and potentially inflammation with cold water baths. So yes — this is why you see your favorite athletes using these during competition. It’s a tool.

However the unfortunate reality is that when we look at longer term studies (7-12 weeks) and adaptations to muscle hypertrophy and strength, blunting those possibly also blunts a lot of the benefits those bring along in regards to muscle recovery, repair and regeneration.

While this data is mixed, with more evidence for hypertrophy than directly strength in all studies. In my option it’s more CLEAR telling of blunted “gains” than what I’ve seen in concurrent training. And while cold water doesn’t appear to shrink your muscle, you aren’t getting as strong of a recovery stimulus from your hard work.

I am of the opinion we should all be doing anything we can to create + protect our muscle at all costs. Especially as we age.

IF YOU LOVE YOUR COLD EXPOSURE that’s fine. You’re an adult & can do what YOU WANT! Based on evidence around cold exposure + endurance or the few studies we have in mixed training athletes it makes more sense to do it after or alongside endurance or skill work days. Keep your cold exposure as far from your lifting as possible if you’re doing it. Periodize it — like anything else. Which may mean removing it during higher volume lifting seasons.

And last but not least … if you want to do something mentally tough. You can also start with just simply … doing your cardio! Many potential cardiometabolic benefits of cold exposure also come from doing cardio 😜

When I was growing up— if you asked me what I wa

When I was growing up— if you asked me what I wanted to be. It was an athlete. I found sport later in life but my god did I love it.

My graduate application letters writes the story of a 13 year old girl who started running to get better at lacrosse, who discovered the magic of movement, and wanted to spend her life sharing that with everyone who would listen.

I was the girl who ran sprints with the football team, stayed after school and lifted alongside the boys because none of my teammates would join me. I would run in the snow for an hour and then finish off with sprints. I wanted to be the best I could.

I drove an hour alone on Sundays to Pittsburgh to play winter league with another school, I never missed a single optional practice. When my team ran sprints in groups of 2 —- I ran both sets.

When I quit college lacrosse it broke my heart. I lost the thing that meant so much to me. I felt like I had failed myself.

I went home that summer and walked into a CrossFit gym. I learned I was strong. I learned there was sport beyond the field.

I ran 10 miles.
I ran a tough mudder.
I won a power lifting meet.
I won a strong man competition.
I ran 2 more tough mudders.
I kept going.
I deadlifted 400 lbs.
I ran an ultra.
Then more ultras.
I learned to Olympic lift.

I found ways to chase sport even when “sports were over”. I learned that life long athleticism is real. I leaned that becoming strong didn’t just count in kilos and lbs — but in my everyday life. The lessons that the barbell and the roads taught me growing up shaped me.

I learned the language of bravery, strength, my own capacity. I learned to settle for nothing less than that.

If I could gift any woman or girl in the world anything — it’s this — it’s sport. It’s the gift of your own athleticism. And the science to support it.

Which is why I do what I do.

My friends — go out there and learn what your body is capable of. Find sport beyond sports alone. Play. Get strong. Run far. And let it change your life ♥️💪🏻

Just for you @the.exercise.doc — girl still has

Just for you @the.exercise.doc — girl still has hops 💁🏼‍♀️😂🤌🏻

To learn more about creatine, how it works, why yo

To learn more about creatine, how it works, why you should take it, and answers to common questions about or checkout my podcast episode “all things creatine”. In my b!o, I even have a creatine highlight that links it for you! 💪🏻

Your lifting doesn’t need to look like running f

Your lifting doesn’t need to look like running for it to be good for running. There’s merit in simply getting stronger across the board both in double leg and single leg and small / isolation movements if you’re a runner. Mini banded glute kickbacks may feel specific but they’re likely not going to be better than if you just did a heavy back squat or step up, etc.

Add plyometrics to your program (not shown here) along side your lifting.

Get stronger in multiple ways, on both sides of your body separate or together. Actually use weight that challenges you. Don’t worry about getting bulky. Manage your overall volume — but don’t be afraid to push the weights you use to a 8/10 effort 😉💪🏻!

Lastly — yes yes runners don’t need lifting. And there isn’t “runner specific lifting”, but that doesn’t mean you don’t benefit from it for multiple other reasons. This claim is outdated and ignores runners as whole humans who also have health and longevity both in fitness and life to consider too.🤌🏻

To understand more on this topic I have my own pod

To understand more on this topic I have my own podcast/YouTube video on this, and have been interviewed on multiple other podcasts. Fall all linked in my FAQ highlight or bio.

COLD WATER BATHS — all the rage recently. But le

COLD WATER BATHS — all the rage recently. But let’s chat about one side of this conversation not being address enough 👉🏻 the potential impact on muscle hypertrophy and strength.

Now now now — don’t shoot the messenger. But this is an important topic because it bridges together a lot of the “short term benefits” and what they mean for LONG TERM physiological adaptation.

Most cold water studies are being done ~5-20min of 5-15° C give or take across studies. So for one, no— cold exposure isn’t identical study to study.

There IS benefit to short term reductions in soreness, markers of muscle damage or high intensity exercise, and potentially inflammation with cold water baths. So yes — this is why you see your favorite athletes using these during competition. It’s a tool.

However the unfortunate reality is that when we look at longer term studies (7-12 weeks) and adaptations to muscle hypertrophy and strength, blunting those possibly also blunts a lot of the benefits those bring along in regards to muscle recovery, repair and regeneration.

While this data is mixed, with more evidence for hypertrophy than directly strength in all studies. In my option it’s more CLEAR telling of blunted “gains” than what I’ve seen in concurrent training. And while cold water doesn’t appear to shrink your muscle, you aren’t getting as strong of a recovery stimulus from your hard work.

I am of the opinion we should all be doing anything we can to create + protect our muscle at all costs. Especially as we age.

IF YOU LOVE YOUR COLD EXPOSURE that’s fine. You’re an adult & can do what YOU WANT! Based on evidence around cold exposure + endurance or the few studies we have in mixed training athletes it makes more sense to do it after or alongside endurance or skill work days. Keep your cold exposure as far from your lifting as possible if you’re doing it. Periodize it — like anything else. Which may mean removing it during higher volume lifting seasons.

And last but not least … if you want to do something mentally tough. You can also start with just simply … doing your cardio! Many potential cardiometabolic benefits of cold exposure also come from doing cardio 😜

When I was growing up— if you asked me what I wa

When I was growing up— if you asked me what I wanted to be. It was an athlete. I found sport later in life but my god did I love it.

My graduate application letters writes the story of a 13 year old girl who started running to get better at lacrosse, who discovered the magic of movement, and wanted to spend her life sharing that with everyone who would listen.

I was the girl who ran sprints with the football team, stayed after school and lifted alongside the boys because none of my teammates would join me. I would run in the snow for an hour and then finish off with sprints. I wanted to be the best I could.

I drove an hour alone on Sundays to Pittsburgh to play winter league with another school, I never missed a single optional practice. When my team ran sprints in groups of 2 —- I ran both sets.

When I quit college lacrosse it broke my heart. I lost the thing that meant so much to me. I felt like I had failed myself.

I went home that summer and walked into a CrossFit gym. I learned I was strong. I learned there was sport beyond the field.

I ran 10 miles.
I ran a tough mudder.
I won a power lifting meet.
I won a strong man competition.
I ran 2 more tough mudders.
I kept going.
I deadlifted 400 lbs.
I ran an ultra.
Then more ultras.
I learned to Olympic lift.

I found ways to chase sport even when “sports were over”. I learned that life long athleticism is real. I leaned that becoming strong didn’t just count in kilos and lbs — but in my everyday life. The lessons that the barbell and the roads taught me growing up shaped me.

I learned the language of bravery, strength, my own capacity. I learned to settle for nothing less than that.

If I could gift any woman or girl in the world anything — it’s this — it’s sport. It’s the gift of your own athleticism. And the science to support it.

Which is why I do what I do.

My friends — go out there and learn what your body is capable of. Find sport beyond sports alone. Play. Get strong. Run far. And let it change your life ♥️💪🏻

Just for you @the.exercise.doc — girl still has

Just for you @the.exercise.doc — girl still has hops 💁🏼‍♀️😂🤌🏻

Live It Up With Me On The ‘Gram

@doclyssfitness

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