Squabble Up Podcast

Episode 4 is here, and we're debuting a brand-new segment: B***h of the Week — a callout for anyone who failed to squabble up. And the inaugural winner? Zach himself, who let a week of work travel completely derail his training. Meanwhile, Joe is stacking solid weeks toward his first 70.3, including a game-changing open-water swim recon in the Intracoastal that has him rethinking his sub-5-hour goal. The guys also dive deep into Zach's Grindstone 100 prep — pacing strategy, gear selection, and Joe's advice on problem-solving mid-ultra — before geeking out on the latest running and training tech, from super-shoe foam science to Zwift's swim simulator and the iPad-holder aero-bar hack. Squabble up, people.

Zach and Joe are back, trading training notes as two athletes chasing big goals. Zach is staring down his first 100-mile trail race at Grindstone — underprepared but mentally locked in — while Joe is deep in the build for a Half Ironman, logging nearly 20 hours a week across swim, bike, and run. They get into the weeds on race-specific hill training, gear testing, and the fueling strategies that actually work: Maurten gels, sodium bicarb, and a concentrated broccoli sprout supplement called Nomio. Joe makes the case for heat training as "legal blood doping," breaking down his sauna protocol and its VO2 max payoff, plus why Normatec boots are a nightly non-negotiable. From transition tactics to buying speed on the bike, it's a no-excuses conversation about stacking the 2-3% gains that add up to something real. Squabble Up!

This week, Joe and Zach are back to talk all things endurance — from running form to fueling to fresh gear. Joe (a chiropractor) breaks down why "slogging" — that slow, shuffling jog you see on the trail — is wrecking people's hips, knees, and Achilles, and why cadence is the single biggest fix for most runners. They make the case for run-walk intervals over junk miles, debate whether the 180 steps-per-minute rule is gospel or guideline, and explain how running faster actually cleans up your form.

Zach kicks off Norwegian-style double threshold training and reports back on his first week of the 4x4 protocol — was it as brutal as it sounds? (Spoiler: his legs survived.) They also dive deep into the stuff most endurance athletes get wrong: hydration and carbs. How do you figure out your sweat rate? How much sodium do you actually need? Why are your fingers swelling? And why is society so anti-carb when honey on your chicken and rice bowl might be the secret to not bonking at mile 16?

Gear talk rounds out the episode with a review of the Raid hydration belt (no bounce, locking caps, step-in design), frustrations with water bottles you can't drink from, and shoe reviews including the Norta 055s, HOKA Cielo X 3.0s, and the wallet-threatening Speedlands. Plus: why you shouldn't lose sleep over your sleep score, Zach's 90-minute swim gone wrong, and the wild story of Ross Edgley swimming around Great Britain.

Whether you're training for your first 5K or your first 100-miler, this one's for you. Squabble up.

In the inaugural episode of Squabble Up, Joe and Zach introduce themselves and what this podcast is all about. Joe dives into his transition from ultra-running to his first 70.3 triathlon — joining a masters swim club, dropping his 400m swim time by over a minute, and learning to love group training. Zach breaks down his approach to low-mileage ultra training as he gears up for the Grindstone 100 and Sedona Canyons 125. Plus: peeing in wetsuits, why UTMB is annoying, and the Norwegian 4x4 method.