Save $20 off your first month, run plan or multi month membership with code 20SPRING now through 4/11/2025.

In this episode of the Messy Middle Podcast, Alyssa Olenick and the TLM coaches recap their exhilarating experience at the HYROX weekend in DC. They discuss their individual races, training insights, and the camaraderie of competing as a team.

Trevor shares his solo race experience, highlighting his performance and areas for improvement, while Carly and Dani reflect on their doubles race, emphasizing the importance of communication and strategy. The conversation is filled with tips for aspiring racers and insights into the training methods that helped them succeed. In this conversation, the participants discuss their experiences and strategies related to HYROX training and racing.

They explore the importance of embracing discomfort in training, the differences between solo and doubles racing, and how to effectively pace during events. The discussion also highlights the distinctions between HYROX and CrossFit, as well as reflections on recent races and preparations for future competitions.

Topics Covered:

⏩ Hyrox race breakdown – What to expect

⏩ Best training strategies for strength + endurance

⏩ The difference between HYROX and CrossFit and why you need to run MORE>

⏩ What NOT to do when preparing for Hyrox

⏩ Q&A – Answering the most common Hyrox questions

🔔 Subscribe for more fitness, race prep, and performance training tips!

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

00:00 DC HYROX Weekend Recap

02:19 Trevor's Solo Race Insights

13:43 Carly and Dani's Doubles Experience

23:01 Strength Training for HYROX Preparation

24:51 The Importance of Baseline Fitness

26:57 Strategies for Event Pacing

29:41 Reflections on Race Strategy

33:23 The Balance of Strength and Endurance

36:52 Navigating the High Rocks Experience

39:04 Doubles vs. Solos: Which to Choose?

44:36 Understanding HYROX vs. CrossFit

49:57 Endurance Background and Pacing Strategies

52:54 Integrating CrossFit with High Rocks Training

54:51 Preparing for HYROX: Building a Strong Foundation

56:31 Race Reflections and Performance Analysis

01:01:56 Pacing Techniques and Race Strategy

01:10:11 Future Training Plans and Goals

Use code 20SPRING to save $20 off your first month, run plan or multi-month membership with TLM now through 4/11/2025.

🔥 Join the coaches of The Lyss Method as they recap the DC HYROX weekend, their races, what worked and what didn't, and answer your questions on racing and training for your first hyrox race.

From pacing and mental prep to sled push techniques and team dynamics, get an inside look at how experienced coaches tackled the competition. Whether you’re racing solo or with a partner, their insights will help you refine your own approach.

🎧 Tune In to hear how The Lyss Method coaches are approaching their Hyrox DC race!💪

Topics Covered:

⏩ Hyrox race breakdown – What to expect

⏩ Best training strategies for strength + endurance

⏩ How hyrox is different from crossfit, and why you need to run more

⏩ What NOT to do when preparing for Hyrox

⏩ Q&A – Answering the most common Hyrox questions

🔔 Subscribe for more fitness, race prep, and performance training tips!

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/

🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/

Timestamps:

00:00 Introduction: The Coaches’ Hyrox Journey

02:17 How They’re Training and Preparing

11:18 Developing a Race Day Strategy

18:59 Mastering Burpees and Staying Efficient

27:51 Event-Specific Training Adjustments

32:41 Team Dynamics and Communication

45:18 Sled Push and Pull Game Plan

46:17 Farmer's Carry and Grip Strategy

55:55 Wall Balls: Managing Fatigue and Breathing

01:01:23 Rox Zone Approach and Mental Prep

01:19:01 Last-Minute Adjustments and Recovery

In this podcast, Dr. Lyss introduces a simple, game-changing approach to macro tracking - focusing on flexibility and intuition over rigid numbers. Learn how setting macronutrient ranges and minimums (instead of strict targets) can make tracking feel more natural and sustainable!

Dr. Lyss also shares key tips on listening to your body’s hunger signals, adjusting tracking during holidays and travel, and how the MacroFactor app can help you stay on track without stressing about perfection.

⏰ Time Stamps:

0:00 - Introduction

1:50 - My personal approach

6:00 - MacroFactor app

7:25 - Setting minimums/ranges

12:25 - Listening to hunger/body

17:25 - Tracking holidays/traveling/dining out

23:40 - Ebb and flows of lifestyle nutrition

26:00 - History of tracking and maintenance

29:00 - Benefit and intention of tracking

32:20 - Wrap up

⭐️Follow Alyssa on Instagram

https://www.instagram.com/doclyssfitness/ 

⭐️Follow The Lyss Method on Instagram

https://www.instagram.com/thelyssmethod/  

🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

→ https://doclyssfitness.com/the-lyss-method 

🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u 

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly 

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 

🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

What really are "the basics" and how do we implement them in our busy lives? Where should we start? What should we prioritize? In this video/podcast, I break down the 3 main pillar basics of health & fitness that I think will get you started on your journey. ⏰ Time Stamps: 0:00 - Introduction 1:50 - Training 2:07 - Exercise guidelines & recommendations 5:05 - Nutrition 5:20 - Moderate/high protein 6:15 - Plants/fiber 7:40 - Other considerations 9:40 - Lifestyle 9:50 - Sleep/sleep hygiene 11:55 - General daily activity 12:50 - That's it! 14:20 - Develop that foundation

⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

Do you stop running all together after a race? Or struggle when getting back into running after extended time off? In this podcast, I explain why you may need to maintain more miles in your off season and share examples for each race distance!

🎥 Watch on YouTube: https://youtu.be/UYjpXDcuTbY

⏰ Time Stamps: 0:00 - Introduction 0:55 - Common mistake 1:28 - Baseline mileage defined 1:57 - TLM base build programs 2:45 - The pre-race training 3:45 - Tough love/reality 6:00 - The why(s) 6:35 - Connective tissue deconditioning 9:15 - The caveat 9:40 - Running base scenarios 10:05 - 5K example 11:35 - 10K example 12:45 - Half marathon example 14:08 - Marathon/ultra example 16:40 - Base building importance 18:30 - General rule of thumb 20:50 - Wrap up/recap ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

As an Exercise Scientist, I often hear lots of misinformation around training and menopause. I wanted to sit down and share overall general recommendations I have to hopefully make it less confusing, the science behind menopause/the transition, and realistic things you can focus on. 💪

🎥 Watch on YouTube. → https://bit.ly/3FTKDSr

🎥 Are you lifting heavy enough? → https://youtu.be/l8Wlj-hwkL4 🎥 How to choose your weights. → https://youtu.be/BbT4XGUwGXs 🎥 Getting the most from training at-home. → https://youtu.be/n0vQU5633vo

⏰ Time Stamps: 0:00 - Introduction 0:24 - Disclaimer 1:07 - Menopause transition 3:20 - Body composition changes 6:00 - Loss of muscle tissue 7:25 - Metabolic changes 9:09 - Reduced recoverability 9:30 - Sleep quality, nutrition, exercise 10:55 - 3 training/exercise focuses 11:33 - Strength training 16:25 - Plyometrics 19:12 - Exercise intensity 25:45 - Easy cardio 27:40 - Daily movement/activity 29:50 - Recap & recommendations ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

Grab a coffee and sit down with me while I recap how I trained all year to run 100 miles and answer some of y'alls questions!

⚡️ Road to 100 Miler Series: https://bit.ly/40sbKRD ⚡️ Return to Ultra Series: https://bit.ly/3FO3eAX ⚡️ How to run your first 50k: https://bit.ly/48vh4G3 ⚡️ 100 Miler Gear Prep: https://bit.ly/3C74bG4

⏰ Time Stamps: 0:00 - Introduction 1:03 - When I started/chose 3:05 - Training recap timeline 22:30 - What are you looking forward to post race? 24:30 - What is your recovery process? 28:30 - Tips for taper? 30:40 - What has the last 10 months taught you? 32:40 - How are you going to carb load? 35:10 - How do you reintroduce running after? 36:20 - How do you get into running this distance? 38:10 - How to choose peak mileage? 39:05 - Most/least important aspects of training 41:00 - Is a 100k necessary before 100 miles? 43:00 - What made things a "bad" day? 44:10 - Any favorite training runs? 44:40 - Anything you needed to change? 46:50 - Did you plan travel/training in advance? 47:44 - Multiple shoes? 48:50 - Do you still use Liquid IV? 49:50 - What do you think about? 50:50 - Are there aid stations? 51:03 - 200 miler? 51:30 - Feet issues? Shoes? 52:09 - Prevent chaffing? 52:10 - Best and worth part of training? 53:02 - Prefer solo or friend runs? 53:10 - How did your macros change? 53:45 - How do you comprehend 100 miles? 54:10 - Signs you're ready for 100 miles after 50? 55:07 - Did getting Kona change your training? 55:29 - Did you figure out your own training plan? 56:08 - Intrinsic or extrinsic factors? 56:30 - Who is your support on race day? 56:40 - Combat negative self-talk? 57:05 - How did you figure our nutrition? 57:10 - How did you choose your race? 57:40 - Best mantra? 58:20 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻 Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

With the uptick in popularity of ultra running, Doc Lyss sits down and shares with y'all what you want to look for in your running program, recommended minimum mileage, building off your base, setting realistic timelines, and MORE!

🎧 So, you want to run an ultra?

→ Listen Here (Old Episode): https://bit.ly/464IMIp

⏰ Time Stamps: 0:00 - Introduction 1:05 - Minimum miles 2:05 - Training demands 2:45 - Accumulating fitness 3:50 - Building off your base 4:45 - Realistic timeline 5:20 - Give yourself TIME 6:30 - Repeat middle long runs 7:45 - Life things 8:35 - Start with smaller races 10:15 - Reiterating the minimums 11:10 - Getting used to the other things 12:43 - Respect the distance 14:45 - Be realistic with yourself 15:20 - Join The Lyss Method! 16:17 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ ⭐️ Doc Lyss’s Website https://doclyssfitness.com/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://www.thelyssmethod.com/ 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://doclyssfitness.com/running/ → HYBRID ‘HOW TO’ EBOOK: https://doclyssfitness.com/hybrid/ → TRAIN LIFTING EBOOK: https://doclyssfitness.com/training/ → ZONES MINI GUIDE: https://doclyssfitness.com/zones-mini-guide/ → FED & FAST MINI GUIDE: https://doclyssfitness.com/fed-fast/ 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love/

Summer is here which may mean hot and humid runs for most of you! This episode with Doc Lyss covers why it's hard to run in the heat/humidity, what's happening physiologically to the body, and tips for making your runs easier or more manageable! ⏰ Time Stamps: 0:00 - Introduction

0:59 - What's happening in your body?

2:15 - You're losing sweat too!

2:50 - Blood plasma loss

4:30 - Heat/humidity mask fitness

5:00 - Arm sleeves

5:30 - Cooling towel or wipe sweat

5:50 - Use a bandana or wet your hat

7:20 - Slow down your pace

7:45 - Use RPE or the Talk Test

8:35 - Slow down/walk breaks

9:20 - Bring more water/hydrate more/electrolytes

11:55 - Run during cooler times of day

12:20 - 2 week adaptation

14:50 - "Fast Fall"

15:40 - Don't beat yourself up!1

6:50 - Wrap up ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️ Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love

What does a good lifting routine and program ACTUALLY look like for runners? This video covers what you'll want to look for, key components, movement examples, and common mistakes. Runners... you don't want to miss this one!

💪 Watch this episode on YouTube: https://youtu.be/BhzUpRFkjuM

🎥 Glute Gains for Runners: https://bit.ly/3QzFcjc

🎥 Making Weight Jumps in the Gym: https://bit.ly/3QyJKWS

🎥 Making the Most Out of Home Workouts: https://bit.ly/44yJvkq

⭐️ Follow Alyssa on Instagram

https://www.instagram.com/doclyssfitness/

⭐️ Follow The Lyss Method on Instagram

https://www.instagram.com/thelyssmethod/

🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.

We offer lifting, running and cardio programs for every fitness level and schedule.

→ https://doclyssfitness.com/the-lyss-method

🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training.

→ ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u

→ HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly

→ TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q

🧡 Shop my favorite supplements, gear, skincare and products here.

→ https://doclyssfitness.com/products-i-love

Do you live a sea level, but have an adventure or hike planned somewhere at altitude? Want to make things a bit easier while you're there? Here are some tips to get you ready to go! 🤘 ⏰ Time Stamps: 0:00 - Introduction

1:20 - How does altitude affect your training?

2:40 - Visual graph

3:25 - How to improve at altitude

3:40 - Improve cardiovascular fitness

6:40 - How long true acclimatization takes

7:30 - It's going to feel hard and that's okay

7:45 - HYDRATE and electrolytes

9:00 - Monitor alcohol intake

9:35 - Focus on sleep

10:40 - Carbohydrate intake

12:38 - Slow down your pace

14:15 - Start early1

4:45 - It's okay to stop/turn around

16:45 - Wrap up/recap ⭐️ Follow Alyssa on Instagram https://www.instagram.com/doclyssfitness/ ⭐️ Follow The Lyss Method on Instagram https://www.instagram.com/thelyssmethod/ 🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms. We offer lifting, running and cardio programs for every fitness level and schedule. → https://doclyssfitness.com/the-lyss-method 🏃🏻‍♀️Learn more about the science of running, lifting or hybrid training. → ENDURE RUNNING EBOOK: https://bit.ly/3mRee7u → HYBRID ‘HOW TO’ EBOOK: https://bit.ly/3JCsIly → TRAIN LIFTING EBOOK: https://bit.ly/32KiC1q 🧡 Shop my favorite supplements, gear, skincare and products here. → https://doclyssfitness.com/products-i-love