This week on the Easy Double Podcast we’re joined by coach and sports scientist Zander Mostert for one of our most educational episodes yet.

We break down the science behind endurance performance and unpack the concepts runners hear all the time — but often don’t fully understand — including blood lactate, threshold training, LT1, LT2, Zone 2, aerobic development and how elite athletes actually use these metrics in training.

Using Ryan’s recent lactate test as a real-world example, Zander explains:

• What lactate actually is
• The difference between LT1 and LT2
• Why threshold training is so effective
• How to know if your easy runs are truly easy
• Common misconceptions around “zones” and heart rate training
• Why most runners probably train too hard too often
• How lactate testing can be used to individualise training
• The relationship between volume, thresholds and race performance

Whether you’re chasing a marathon PB, trying to better understand your own training, or simply curious about the physiology behind endurance performance, this episode is packed with practical insight.

We also discuss how elite runners structure threshold sessions, why building your aerobic system is so important, and how training should evolve depending on experience level and goals.

Let us know what you think of this style of episode — and if there are any other deep-dive topics you’d like us to explore in future.

Contact Zander / Front Runner for coaching or lactates:

https://frontrunnersports.com.au/

Instagram: @easydoublepod
Email: easydoublepod@gmail.com

Easy Double Club: https://www.patreon.com/c/EasyDouble

There are 3 guarantees in life: death, taxes and banging weekly Easy Double shows.

This week on the Easy Double podcast we bring an on the ground report of what went on at the Belfast Classic where some of Europe's top talent and Eoin opened up their track season.Over the other side of the world in Victoria, the cross country season began with round 1 being the Lakeside 5k which again produced some incredibly fast times.

📰 In running news, we learnt that cross country would not be part of the 2030 Winter Olympics being held in France, however there is still hope for 2034. Phil Sesemann announced an injury that results in Ellis Cross being called up to the GB Team for the European Athletics Champs later this summer.The Diamond League kicks off this weekend in Shanghai, China with a lot of Aussies and East Africans making for some pretty stacked fields.

👊In this week's Double Trouble we discuss the art of self sabotage and why runners do a certain thing knowing it will have a negative impact on results.

Join us as we break all of this down and much more.If you'd like to support the show, join us on Patreon via the link below. As always, if you're enjoying the podcast please give us a follow, leave a rating, and share it with a fellow runner!🔗 Patreon: ⁠⁠⁠https://patreon.com/EasyDouble⁠

Been an absolute pleasure to bring this series to everyone. Appreciate everyone who has tuned in and followed the lads journey & couldn't thank the boys enough for giving up their time and being so open, honest and raw with their training, races and general opinions.