"I'd Spend A Million Dollars To Get Six Seconds Better At The 800": Riley Witt Of Bicarb 3.0 On Hot Baths That Rival Microdosed EPO, Threshold Reps At 4:00 Mile Pace & Other Science Truths

<p>Riley Witt says a hot bath beats a microdose of EPO.</p><p><br></p><p>That&#39;s where this one opens, and it doesn&#39;t slow down. Riley walks through passive heat training—45 minutes at 104 degrees, four or five times a week, and the plasma volume adaptations that come with zero skeletal strain. He explains why water cooks you faster than a sauna, why going straight from a run into the heat multiplies the effect, and why a hot bath before bed will wreck your sleep instead of helping it.</p><p><br></p><p>From there: electrolytes as the most overhyped supplement on the market, why a real sports drink needs sugar, and the carbohydrate timing window that can leave you hypoglycemic on the start line.</p><p><br></p><p>Then the doping conversation. Riley talks about how WADA actually decides what gets banned, why most NCAA testing is looking for recreational drugs, and what a caffeine limit is really protecting you from. Dominic brings the Shelby Houlihan case and a stat on tainted supplements that Riley refuses to accept, which turns into the most detailed account you&#39;ll hear of what certification actually costs—the audit, the quarantine room, the batch testing.</p><p><br></p><p>And the one everyone will argue about: how a guy with a 3:59 mile runs threshold at 4:00 pace. Riley explains his actual lactate numbers, why 200s at 32 seconds still count, and the theory he&#39;s building with Dr. Bill Evans around assisted running and running economy.</p><p><br></p><p>Plus steeplechase heat, the Odyssey soundtrack, and why Riley would pay a million dollars for six seconds.</p><p><br></p><p>Tap into the Riley Witt Special. </p><p><br></p><p>If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.</p><p><br></p><p>S H O W  N O T E S   </p><p><br></p><p>-The Run Down By The Running Effect (our new newsletter!): <a href="https://tinyurl.com/mr36s9rs"><u>https://tinyurl.com/mr36s9rs</u></a></p><p><br></p><p>-Our Website: <a href="https://therunningeffect.run/"><u>https://therunningeffect.run</u></a></p><p><br></p><p>-THE PODCAST ON YOUTUBE: </p><p><a href="https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ"><u>https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ</u></a></p><p><br></p><p>-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠<a href="https://www.instagram.com/therunningeffect/?hl=en%E2%81%A0%E2%81%A0%E2%81%A0%E2%81%A0%E2%81%A0%E2%81%A0"><u>https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠</u></a></p><p><br></p><p>-Take our podcast survey: <a href="https://tinyurl.com/3ua62ffz"><u>https://tinyurl.com/3ua62ffz</u></a></p><p><br></p><p>Behind the scenes of The Running Effect: <a href="https://youtube.com/@dominicschlueter?si=PM9FjPc92eFUFEZ"><u>https://youtube.com/@dominicschlueter?si=PM9FjPc92eFUFEZ</u></a></p><p><br></p><p>LuminaryThreads: luminarythreads.shop</p><p><br></p><p>$20 off your next Attuned scan: <a href="https://attuned.health/discount/TRE20?ref=TRE20"><u>https://attuned.health/discount/TRE20?ref=TRE20</u></a></p><p><br></p><p><a href="https://www.bicarb.shop/"><u>Bicarb.shop</u></a> – Official online store</p><p>Instagram: <a href="https://www.instagram.com/riwitt03/"><u>@riwitt03</u></a>; <a href="https://www.instagram.com/iamrileywitt/"><u>@iamrileywitt</u></a>; <a href="https://www.instagram.com/bicarb.shop/?hl=en"><u>@bicarb.shop</u></a> </p><p><br></p>