Endurance Planet

Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner or click the Amazon links in the show notes. Thanks for supporting the show. Sponsor: This holiday season give the gift of health, wellness and elevated performance–whether to yourself or to a loved one. Just head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… The new year and new season is coming, why not give the gift of health and performance optimization! Dr. Tommy Wood is back on the show for another edition of Ask the Doctor, Tommy’s sixth time as our resident doc. You can find Tommy over at NourishBalanceThrive, and be sure to check out their Elite Performance Analysis quiz. On this show, we catch up with Tommy and he tackles the following listener questions: Tommy’s published Letter to the Editor in the Strength & Conditioning Journal, written in response to a point-counterpoint article: A Case for and Against a Ketogenic Diets in Athletes Point: Matthew Kavalek and Ryan Gannon Counterpoint: Mike T. Nelson Both sides made great points, but Tommy had some extra thoughts! Point: “the beneficial effects of a KD on aerobic performance are fairly well established” Wish that were true, but isn’t yet Probably due to the nature of the studies Louise Burke Race walkers Ketone ester in cyclists Recent Caryn Zinn study 5 cyclists on keto for 10 weeks All of them lost weight Peak power decreased All of them saw worse time to exhaustion But one had an increase in VO2Max Counterpoint: Metabolic flexibility is important Risk of “losing metabolic machinery” This is only really true if you look at PDH The rest of glycolysis is working just fine (FASTER study) Extra pyruvate either via PC to OA Or converted to lactate (Cori cycle) If wanting to boost PDH and maintain metabolic flexibility on keto, do HIIT Remember: For performance, some carbs are likely to always be important Keto for the sake of keto doesn’t make much sense from a performance standpoint Keto athletes still eat carbs!   Questions: Ironman athlete, 50-year-old female, with familial hypercholesterolemia (FH) – LDL’s been high since 20s, on medications (Lipitor, Crestor), being advised a low-fat diet, training for Kona, having adverse effects from meds – what to do!?? Everything MUST be discussed with a doctor/cardiologist FH is a result of mutations that reduce the expression or function of LDL-R Reduces uptake of LDL into the liver Increased LDL levels When it comes to heart disease risk, LDL-P matters much more than LDL High LDL-P isn’t enough Need some damage to the artery for cholesterol to accumulate Most people have heterozygous FH Only one receptor mutation Increase in death from heart disease Highest risk is in the 20s-40s Once you reach your 60s, risk is the same Lower cancer risk Overall mortality rate is normal You have to die of something! Family tree mortality study in Holland Mortality risk and cause of death varied widely Lower in 19th Century Higher in 1950s Determined that environment was much more important than the mutation itself. Smoking, diet, exercise etc In those with hFH that have had a heart attack, their LDL is not higher than those who have not had a heart attack Have higher insulin and measures of insulin resistance. HbA1c is one of the strongest predictors of atherosclerotic risk in FH Glucose control, insulin, and insulin resistance appear to be better predictors of CVD risk in FH Much like in people without FH Angie has: “High HDL” Can be dysfunctional in the setting of high oxidative stress Normal triglycerides Likely has a Trig/HDL ratio <1, which means she has little evidence of IR Statins No clinical trials have shown efficacy of statins specifically in FH Statins have a poor ability to reduce CVD risk as primary prevention in women Some evidence that statins can impair adaptations to exercise May have a greater negative effect in males than in females Most interesting: Increase the risk of type 2 diabetes, especially in women Most studies show about a 50% risk increase Strategies Maximise expression of LDL-R Ensure proper thyroid function Adequate calories Says she’s hungry all the time Adequate insulin (carb cycling?) Manipulate PCSK9 Insulin sensitivity and *some* insulin Minimise inflammation Chris Masterjohn would suggest a Kitavan-style diet 20% fat, 10% protein, 60-65% carbs High-quality carbs (whole foods) Refined carbs can increase LDL-P number Probably need more protein for an athlete Others would say eat a low carb diet Minimises glucose influx and insulin levels I’m agnostic Eat whatever maximises performance while: Minimi

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick! Sponsor: This holiday season give the gift of health, wellness and elevated performance–whether to yourself or to a loved one. Just head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… The new year and new season is coming, why not give the gift of health and performance optimization! On this show: A little Kona talk. For more, catch our Kona recap podcast we recorded with Thorsten Radde hours after this year’s Ironman World Championships. The long run when training for a 50k trail run: how far? Using past marathon training as a gauge for how far your 50k long run can be. For 50k, something in the 25-26 mile range or 4-5 hours is a good idea for a long run. Back-to-back runs also work well for 50k training when it’s tough to get in long days. Using the bike as a tool in 50k training – add fatigue and stimulus without adding more wear and tear. Should a cyclocross athlete focus on run training to enhance bike racing? Cyclocross is heavily focused on skills and tactics, sprint run training can help. Speed training with cyclocross (not long running and MAF): Diagonals and short, hard run intervals, as well as explosive hill repeats. Incorporating a bike workout with Tabata run intervals on the treadmill. Plyometrics and drills! Heart adaptations to endurance training. What happens and should we be focused on getting a bigger pericardium? Or is there more to it? Changes in the left ventricle, cardiac muscle hypertrophy, chamber size, stroke volume, cardiac output, etc. Are these best achieved when young? How should teenage athletes maximize their participation in sports like soccer where running, speed and strength are important? Off-season for youth athletes – what to do, in particular for soccer-runners? Off Season Training For Youth Athletes Dr. Phil Maffetone on MAF Training for Youth Coaching kids with youth coach George Zack The MAF Method and how it relates to max HR – if at all. Different ways to find your aerobic training zones: MAF (180 Formula), lactate threshold testing, max HR, etc. Reasoning and pros and cons for these methods. White Paper on the MAF Method The post ATC 246: The Long Run for 50k Training (How Far?), Run Drills for Cyclocross, MAF vs. Max HR for Zones, and More first appeared on Endurance Planet.

Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner (to the right) or click the Amazon links in the show notes. Thanks for supporting the show. On this show we catch up with pro runner Tina Muir, who’s had many life changes since we last spoke with her in 2016 (listen to that podcast here). If you don’t know Tina, she is a pro runner from the UK and living in Kentucky with her husband, who’s a running coach. Last year Tina reached new heights in her career by running in the World Championships for her home country, and just months later PR’ing in the marathon with a 2:36 (at CIM). In 2017, she decided to take a break from running to recover hear health, hormones and to start a family, which she’s done with immense success. You can read about Tina’s transformation on her blog here, and check out her fabulous podcast, Running 4 Real, here! Also, to learn about Tina’s strength training programs that she mentions on the show, click here. Topics covered: Taking a break from running – a REAL break with NO running! Realizing that sugar cravings meant something more – was still under-fueled and too lean for a very long time. Sugar cravings left once body was in better balance. Allowing the body to balance out and gain weight. Mentally dealing with the big changes that come with taking a break and putting your sport on hold to focus on health. The road to regaining a period and wondering, will it ever come back?! Keeping faith, mitigating stress and dealing with the waiting game. Wondering: Will I be able to get pregnant after all my body’s been through? The benefits of having no expectations when it comes to conceiving. I’m pregnant – now what? Returning to running AFTER becoming pregnant. Tips for running, strength training and working out while pregnant. Listening to your body and not being stubborn. And more! The post Tina Muir: Building a Healthier Mind and Body To Beat Amenorrhea and Start a Family first appeared on Endurance Planet.

Sponsor: Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Be sure to check out: Sound Probiotics is the first pure probiotic plus prebiotic formulated specifically to improve the gut health and immunity of the competitive athlete, for those who train and race simply can’t afford to be sidelined by illness or GI issues, and EP fans save 10% and get free shipping on Sound Probiotics. Also on our shop page are the gold-standard supplements by Thorne Research. Whether for performance, improving or enhancing health, or all of the above, Thorne Research will have a formula that fits your needs and it’ll be backed by clinical research and 100% quality. For athletes we like everything ranging from Glutamine and Mervia, a powerful all natural anti-inflammatory, to multivitamins, B vitamins and digestive enzymes. On this show we catch up with Thorsten Radde, who’s coming to us from Kona, Hawaii, the morning after the 2017 Ironman World Championships. We go through the women’s race and men’s race in detail with the standout stories of the day, new records that were set, and the highs and lows, filling you in on everything you want to know about IM Kona 2017. Special mention to Matt Russell who was in a terrible bike crash during the race and is now recovering. To support he and his family during this time, please consider a donation to help. Check out further analysis of the IMWC over at Thorsten’s trirating.com. Lionel Sanders’ power file from the bike here. To hear our show talking about the SuperMoms of triathlon and how things could change to support their comeback after childbirth, click here. Women’s top 10 SWIM BIKE RUN FINISH 1. Daniela Ryf CHE 00:53:10 04:53:10 03:00:02 08:50:47 2. Lucy Charles GBR 00:48:48 04:58:19 03:08:09 08:59:38 3. Sarah Crowley AUS 00:53:07 04:57:51 03:05:37 09:01:38 4. Heather Jackson USA 00:57:58 04:53:55 03:06:19 09:02:29 5. Kaisa Sali FIN 00:57:53 04:59:50 03:01:34 09:04:40 6. Susie Cheetham GBR 00:57:54 05:03:28 03:09:26 09:16:00 7. Carrie Lester AUS 00:57:51 05:00:32 03:16:35 09:19:49 8. Liz Lyles USA 01:00:08 05:04:10 03:11:21 09:20:31 9. Annabel Luxford AUS 00:53:02 04:59:15 03:24:07 09:20:58 10. Jocelyn McCauley USA 00:54:31 05:04:34 03:16:42 09:21:08   Men’s top 10 SWIM BIKE RUN FINISH 1. Patrick Lange DEU 00:48:45 04:28:53 02:39:59 08:01:40 2. Lionel Sanders CAN 00:53:41 04:14:19 02:51:53 08:04:07 3. David McNamee GBR 00:48:40 04:28:55 02:45:30 08:07:11 4. Sebastian Kienle DEU 00:53:44 04:14:57 02:57:12 08:09:59 5. James Cunnama ZAF 00:49:09 04:21:03 02:56:46 08:11:24 6. Terenzo Bozzone NZL 00:48:41 04:26:20 02:53:48 08:13:06 7. Andy Potts USA 00:49:01 04:31:02 02:50:27 08:14:43 8. Patrik Nilsson SWE 00:48:34 04:29:01 02:55:51 08:18:21 9. Ben Hoffman USA 00:48:52 04:22:00 03:04:16 08:19:26 10. Boris Stein DEU 00:53:48 04:23:59 03:00:42 08:22:24  The post TriNews: 2017 Ironman World Championship Recap and Highlights first appeared on Endurance Planet.

Sponsor: Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance! Get your hands on the athlete’s secret weapon, PerfectAmino, which comes in powder or pill-form, and features all the essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. BodyHealth, the makers of Perfect Amino, also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner (to the right of the page) or click theAmazon links in the show notes. Thanks for supporting the show. Announcement: If you want in on an epic experience with the EP crew, don’t wait, email us now at [email protected]! We have two teams for SoCal Ragnar on April 7-8, both ultra and regular distance, and we’re taking signups for Ragnar Cape Cod on May 11-12. On this show: Should you spend more time training your swim kick for the triathlon swim leg? Calf and quad cramping during the triathlon swim when in choppier waters. Some drills and benchmarks for developing your swim kick. Vertical kicking 500 kick sets, etc. Dr. Phil Maffetone will say he doesn’t promote long runs/LSD longer than 2-2.5 hours (or one needs to add walking time only), but Lucho will say otherwise. We explain the difference in philosophy. Slowing down to hold MAF heart rate is ok for training but not always recommended for racing. So, should we practice race pace and harder running in training where you disregard the heart monitor at some point, or not and stick to MAF? The role of dairy and athletic performance? Why would one go dairy-free and what are the benefits of eating dairy? Why you’d go dairy free: Dairy is usually one of the biggest GI offenders in athletes according to research, but that doesn’t mean we all should avoid it. You have to learn if you’re lactose intolerant or sensitive and have issues with dairy – some don’t, but many do. In this show with Dana Lis, PhD, we talked about FODMAPs. Lactose, found in dairy, is a FODMAP and one of the most common GI disrupters, along with fructans and fructose. Lactose combined with gluten was even more risky in their study. Lactose in whey protein. Take home: Use an elimination diet to test is reaction to dairy and if it specifically causes you GI upset. If still not sure, and symptoms present, test your gut health for any dysbiosis, SIBO, leaky gut, etc. Many studies have shown benefits of dairy especially for athletes: JISSN position stand on protein with benefits of dairy. “Overall, research has shown that products containing animal and dairy-based proteins contain the highest percentage of EAAs and result in greater hypertrophy and protein synthesis following resistance training when compared to a vegetarian protein-matched control, which typically lacks one or more EAAs [86, 93, 147].” “In general, the proteins with the greatest leucine content include dairy (9–11%), egg (8.6%), and meat (8%), while sources low in leucine include plant-based proteins.” Tons of studies have shown the benefits of whey protein on performance. Go for clean dairy – organic, grassfed, etc. We love: Vital Proteins Collagen Whey and Collagen Peptides! Collagen Peptides are lactose-free. Also, dairy might not be your problem and it’s not always to be vilified – is it another variable for which dairy is getting the blame? We’ve discussed the benefits of minimizing ground contact time (GCT) when running in order to improve your running – we go more in depth on this aspect of training: Inverse relationship: As pace increases, GCT decreases. In this study, ground contact time was the only factor which correlated significantly with both running economy and maximal running speed. This study shows midfoot strikers have shorter GCT. Improve GCT by improving power & stiffness with: speedwork (strides, sprints), strength/plyos (focus on hips/glutes), biomechanics (foot plant – midfoot). Is there a cycling equivalent to running’s ground contact that could help someone improve their riding to be more efficient and faster? Posterior/ anterior cleat placement. Internal/ external cueing. Cadence. Muscularly, what muscles get used minimally during cycling that are needed for running? The difference is more in how the muscles are used. Concentric (cycling) vs eccentric (running). Gastroc and adductors

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick! With Kona right around the corner, on this show we feature professional triathlete Pete Jacobs, the winner of the 2012 Ironman World Championships. The year prior to that, Pete was second at Kona and the winner of Ironman Australia. After a hiatus, this year he’s toeing the line at Kona again. Today we’re going to hear Pete’s full story on the health issues he’s had, the ups and downs he’s had prior to and since his win in 2012, and how he’s made drastic changes (for the better) to his diet, lifestyle and training with the guidance of our very own Dr. Phil Maffetone. To find out more or connect with Pete, follow him on Instagram and Facebook, and check out his health & performance coaching website Live Your Own Fit, which is also on IG and FB. Topics covered with Pete: Pete’s background in triathlon and years as a pro. Pete’s approach to training and diet in those years leading up to the 2012 victory. Experiencing massive fatigue issues since 15 years old, but after the 2012 win, instead of a day or a few the fatigue would last a month or two. A vicious cycle: Feel good for 6 weeks, train hard, get fit, sign up for a race, then get to the race feeling burnt out again. Diet changes: In 2016 Pete removed meat with feet, dairy and all grains, and saw improvements (3rd at Ironman Cairns regional champs). But then got sick and never bounced back. Pete then turned to Dr. Phil Maffetone – what did Phil advise Pete do? From Phil’s advice: Pete cut out the carbs, rested and relaxed going into Ironman Arizona 2016. On very little race fuel (some honey) and sticking to a moderate heart rate he had one of the easiest Ironman’s he’d ever done in under 9 hours. From then, he started looking at the keto diet along with tons of research, podcasts, reading, trial and error to begin understanding his body better. Reintroduced meat this year and started training at MAF 95% of the time. Previously, training involved a lot of threshold efforts, but over 150 HR recovery would be slow, and often couldn’t get power. Blood glucose management & why fasting doesn’t work for Pete. Still would see fasting glucose goes high; helps to eat many smaller meals often. The build to Kona and making a comeback on the world stage this year. And much more! The post Pete Jacobs: Kona Ironman Champ On Repairing Metabolic Damage and Making a Comeback with Increased Focus on Health, Clean Eating & MAF first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick! Announcement: We got a team for the SoCal Ragnar SoCal ULTRA team in addition to our usual regular team, so that opens up more spots on the regular team and the ultra team too. The race is April 7-8, 2018. If you are interested in running for either the regular team or ultra team, please get in touch with us ASAP. We are seeing that spots fill fast. We’d love to see more of the ladies join us. Email [email protected]. We’re also planning on having an EP team at Ragnar Cape Cod May 11-12, 2018 too!This is a great opportunity for East Coasters who can’t make the trek to SoCal. If interested in being on this team, email [email protected].   On this episode of Ask the Coaches, topics & questions covered include: Addressing veganism and vegan athletes: Some listeners want to know why Tawnee suggests vegans add meat and animal-based products back into their diets. Why she said what she did, why she’s not anti-vegan, but why she’s usually more pro-meat, looking at the research on diets, and why individualization + looking at how you feel/symptoms is key (there is no one diet for everyone). Head to the bottom of this post for Tawnee’s full report on the pros and cons of vegan diets for athletes and general population with links to relevant studies… On the coach-athlete relationship and trust: Struggling with how much to share with your coach, particularly when runs or workouts don’t go well. Should we always tell all such as the minor things like waking up exhausted and having terrible runs, or having to rearrange the week to plan training around other activities? When you hire a coach, understand what he or she if offering for the monthly fee you’ll be paying and levels of communication you get. What if you’re ashamed to admit a bad day or need to prioritize other things in life above training? What is the right balance between an athlete sharing everything about every workout vs. letting them deal with some of the day-to-day struggles of endurance training on their own? How do coaches build trust with athletes to be able to share anything, including the struggles? Coaching fees What are the different audio clips that make up the podcast intro? A listener sends a note to Lucho saying to get his Creatine from Thorne. We agree. Elaborating on what an off-season should look like and not look like. How does offseason differ from athletes at the pointy edge vs. middle-of-the-pack athlete? Identifying red flags in your offseason planning. When it’s ok to “work on weaknesses” and still get in reasonable training in the offseason. Mid-season breaks vs. offseason. Taking true time off doing NOTHING vs. general unstructured offseason exercise – which do you need? How many weeks should a rest break or offseason be? What if you have plantar fasciitis in the offseason? What to do? Still run? If you have Ironman and Oly races next year, you’re healthy, not burnt out and, and you’re a strong runner but weak swimmer, what are some good ideas for offseason training? Swim drills in the offseason. Long runs and double run days in the offseason?   Vegan pros and cons; research mentioned: Vegan “Pros” More animal deaths can be prevented with a vegan diet. A low-fat high-carb vegan diet can benefit health and weight if done correctly. Weight loss sustainable—without calorie restriction. https://www.nature.com/articles/nutd20173.epdf BROAD study: “This programme led to significant improvements in BMI, cholesterol and other risk factors. To the best of our knowledge, this research has achieved greater weight loss at 6 and 12 months than any other trial that does not limit energy intake or mandate regular exercise.” “A nutritive vegan diet canbe designed to achieve the dietary needs of most athletes satisfactorily.” Helps to supplement with creatine and Beta alanine. https://www.ncbi.nlm.nih.gov/pubmed/28924423 Cardio-metabolic benefits. “Plant-based diets may reduce the risk of coronary heart disease events by an estimated 40% and the risk of cerebral vascular disease events by 29%. These diets also reduce the risk of developing metabolic syndrome and type 2 diabetes by about one half. Properly planned vegetarian diets are healthful, effective for weight and glycemic control, and provide metabolic and cardiovascular benefits, including reversing athe

Sponsor: Head over to ep/com/shop to check out some awesome services we love and recommend for athletes. Like Inside Tracker, where athletes can get up to 30 biomarkers tested, learn the true state of your health, and use this information to better your health and performance by making the right diet tweaks for your needs and so on. Use code “enduranceplanet” for a 10% discount off your next Inside Tracker test. Also if you’re not already, you need to start shopping at Thrive Market, which is basically Costco meets Whole Foods meets Amazon. Sign up for an annual membership using our links here or on the shop page, and start saving on healthy food, personal care products and clean products for the home. Shop conveniently from your home computer or your smartphone. The membership is not something you will regret, take it from me. I’ve saved hundreds since becoming an member and have saved time too that I can invest back into the rest of my life and well-being. We catch up with Thorsten Radde of trirating.com featuring our Kona Preview and covering the latest and greatest in professional triathlon including: SuperMoms Many pro women are having babies, and with the points system it’s making it really hard to comeback and get to Kona. Is the current setup fair to these SuperMoms or could improvements be made? Thorsten explains some possible solutions and/or exceptions that could be made to make it more fair for moms to make their comeback in the pro ranks after they took time off for baby. Some of the recent SuperMoms: Rachel Joyce, Sonja Tajsich, Eva Wutti, Jocelyn McCauley, Kim Schwabenbauer, Liz Blatchford, etc. 70.3 Champs This year saw a bigger pro women field with the race split over 2 days. Is Kona next? Kona preview Qualifiers as of the final cutoff, Tawnee’s picks and Thorsten’s KPR. Defending champs and the big names who will be toeing the line at the Ironman World Championships this year. Also who will not be making an appearance? Sander’s shift towards Kona. The Raelert brothers. And more! New athlete tracker on Ironman.com site – finally a solid improvement? The post TriNews: SuperMoms of Triathlon, Kona Pro Field Preview, 70.3 Worlds, and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick! On this episode with Tawnee and Lucho: Journal of Strength & Conditioning Study mention: Acute Effects of Plyometric and Resistance Training on Running Economy in Trained Runners. Bottom line: Plyos and strength training temporarily reduce running economy. Don’t plan your key run in the 24hr after your plyos and heavy strength training: For Tawnee: Do you wish you could not have said certain things that have now been proven incorrect or there is debatable evidence for some things you said early on on some of the podcasts? For Lucho, you said that you could do 5 quality speed sessions a week and felt great. Do you think this has to do with your background of being able to handle high mileage since most people couldn’t start training for 400 races and do 5 speed sessions a week with blowing an Achilles or hammy? MAF training for competitive Crossfit athletes? A CrossFit coach from Brazil who trains Guilherme Malheiros, a 17-year-old who was 2nd overall at the Reebok CrossFit Games 2017, wants to know: is MAF training and/or aerobic training appropriate for this athlete to better develop his “weak” aerobic fitness? Pros and cons to low-intensity running volume for strength athletes. Alternatives to MAF for strength-based athletes: Tempo runs Diagonals – 18-24 x 100m @ 80% on rest of jog/walk across field 3 miles max for long runs – done as rolling hilly fartlek, hills 80%, downs easy Following a new training plan and wondering – can you safely jump from 4 runs a week to 6 runs a week when transitioning from half-marathon to a 10k plan? The fear of losing fitness in the offseason – why this is playing with fire. Nutrition for a 23-year-old female athlete on low/carb keto: Experiencing a loss of muscle, energy and stamina, and wondering is more carbs will solve this problem. When adding back in carbs after being keto: Where to start? What are the best carb choices? Will the body tolerate them ok? The post ATC 243: Acute Effects of Plyos and Strength on Running Economy, Aerobic Training For Crossfit, Food Diary Pros and Cons, and Much More first appeared on Endurance Planet.

Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner (to the right of the page) or click theAmazon links in the show notes. Thanks for supporting the show. We’re joined by pro triathlete Lesley Paterson, a 3x world champion in offroad triathlon, Ironman champ, pro mountain biker and endurance coach at Braveheart Coaching, along with her husband, Simon Marshall, PhD, who is a sports psychologist, exercise physiology professor, and the go-to guy for endurance athletes to train their brains and build mental toughness. This show will teach you to “build a better brain” and we cover concepts in their new book, The Brave Athlete – Calm The F*ck Down and Rise to the Occasion, a book we highly recommend purchasing (and be sure to use so with our amazon link!). Also, to hear Lesley on Endurance Planet in 20176 where she candidly discusses her struggles with Lyme’s disease, click here. On this show we discuss: Introductions and about their new book, The Brave Athlete – Calm The F*ck Down and Rise to the Occasion. Simon and Lesley team up to help athletes over at Braveheart Coaching. Laying out the framework and science on how our brain is structured, and how it affects and directs our thoughts, decisions and so on. Defining our chimp brain, the professor brain, and computer brain? Why are these parts of the brain important for athletes to be aware of, and what do they each control? Real-life application to how the chimp brain vs. professor brain works. How and why to manage your chimp brain. On self-identity, self-efficacy and negative perceptions we will feed ourselves, like “I wish I felt more like an athlete,” “I’m slow therefore I don’t qualify as an athlete” or “One day I’ll be….” How to fix these underlying identity issues in athletes and build more positivity and confidence in ourselves. Simon and Lesley’s take on social media, the pros and cons, and being able to broadcast yourself and/or compare yourself with others. Impression management, what that is and what we need to know. Exercise dependence – it’s a real thing, why does it happen and what are the criteria? In the book, they cite an article that says 52% of triathletes met criteria for exercise dependence, and runners at 25%. Some traits of exercise dependence and how do we know what we are doing is healthy and innocent enough vs. exercise gone too far and becoming unhealthy? If you are dependent, why is this potentially a bad thing and how should one deal with it? What is “symptom hypervigilance”? And much more! The post Simon Marshall, PhD, and Lesley Paterson: How To Be A Brave Athlete By Managing Your Brain first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick! Lucho and Tawnee are on for Ask The Coaches 242, on this show: An ultrarunner and professional bike courier is working out 50 hours a week wants to know: What would proper fueling look like for this amount of volume? Eat – a lot! Protein needs for endurance athletes: 1.4-2.g grams or protein per kg of bodyweight; up to 3g pro/kg weight is safe. How many carbs to still be metabolically efficient? It’s all relative to training – don’t go too LCHF when training volume is high. How to train yourself to handle more fuel that your body needs. Study mention: Rethinking the Role of Fat Oxidation Participants exercised 25-35 hours a week and even with more carbs were great fat burners at all intensities. Listen to us discuss more on this episode with Dr. Maffetone and Paul Laursen. Depression and running – is getting that endorphin release a type of therapy? Hear Nikki Kimball talk about her experience. Recovery from overtraining syndrome (overexercising, undereating) and not able to get back to past fitness despite years of recovery, what could be going on? Can overtraining syndrome permanently damage your central nervous system? Looking at overtraining recovery holistically and getting back to healthy training – are there other health imbalances that may need fixing and could be holding you back? Are your blood tests really “fine”? There are different ways to interpret blood tests, and athletes are looking for optimal and need the right kind of practitioner to help. Talking to a functional doctor or doctor who specializes in sports medicine may give you the answers you need. When we recover, don’t focus on paces that you once could do, focus on your wellbeing, heart rate training and what your body allows now! 36 year-old male targeting a 2:50 fall marathon – using MAF and questions on training runs and pacing: Make sure your long runs are appropriate to race distance – don’t cut it too short! What pace should tempo runs be at? Are race pace and tempo the same? If you have a realistic goal for you marathon, you need to train at goal race pace, in this case a 2:50 marathon requires training at a 6:29/m pace — it’s not about heart rate in this scenario! However, don’t attempt crazy paces if they’re not appropriate to your fitness. Most of us shouldn’t arbitrarily pick a pace and train at that – we should train at heart rate and develop fitness appropriately, let paces fall into place from there and choose race pace wisely – you still need to be aerobic for a marathon! Practicing race day fuel in training is mandatory! Use nutrition at your goal race pace so you know what your gut can handle and also to train the gut. Lucho mentioned a marathon prep workout where you do a double run of two half marathons in one day – what are the details on executing this? The “Special Block” by Renato Canova Do this 4-5 weeks out from race, no closer 3-6 miles warmup Then 7-10 miles at goal race pace Chill Repeat in evening Can we get back to race paces we once knew, even if we’re now in our 40s? 49-year-old male athlete trying to get back to peak fitness he once knew History of heart attack but getting healthy now. Gained weight over the years; would dropping some weight and getting back under 200 lbs help? Clean eating and lifestyle adjustments. The role of crossfit and strength training when your main goals are running-related. The post ATC 242: Eating for Very High Volume, Sub-3 Marathon Tips, Benefits of Training by Heart Rate Not Pace, The ‘Special Block’ Beastly Workout and More first appeared on Endurance Planet.

Sponsor: Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click the Amazon links in the show notes. Sponsor: Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance! Be sure to check out our top favorite supplement for athletes, PerfectAmino. Protein in your food alone may not be enough. Amino acids must be in the right ratios to be utilized. that’s what makes PerfectAmino so potent. PerfectAmino has all the essential amino acids in the exact ratios needed to ensure proper synthesis in the body. It can boosts training, recovery, healthy lean mass (bones, muscles, ligaments, connective tissues), and more. PerfectAmino also comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink!   Our guest, Dina Griffin, holds a Masters of Science degree in Food Science and Human Nutrition and is a Registered Dietitian, Board Certified Sport Dietitian, and Certified Level II Metabolic Efficiency Training Specialist. Dina’s clientele includes adults of all ages and activity levels, from “off the couch” athletes to recreational and elite/professional endurance athletes including fitness enthusiasts, runners, ultrarunners, road and off-road cyclists, triathletes, and adventure racers. Dina has completed numerous marathons, ultrarunning races, short- and long-course triathlons, and cycling events to personally understand the nutrition challenges encountered by athletes. Although she is based out of Boulder, Colo., she provides nutrition coaching for athletes nationwide and internationally through her services at eNRG Performance. On this show we discuss: Whether there is a strong correlation between metabolic efficiency and an increase in athletic performance? Including, indirect ways performance may increase: body comp, gut health, etc. Can the argument be made that fat burning is less efficient for athletes and using carbs is superior? Hypothetical case studies: How would Dina approach individual carb/diet recommendations for athletes keeping their health needs in mind as well – e.g. Diet recs for a 20-something female athlete who misses periods here and there or full-on amenorrhea Diet recs for a 45-year-old male with a family history of diabetes and poor blood sugar regulation? Blood glucometers as a good tool – for certain people. A good example is Alex hutchinson’s article “Are Endurance Athletes More Susceptible To Getting Diabetes” which shows just how individual nutrition is for athletes on how it affects health! What is nutrition periodization? When it comes to nutrient timing and nutrition periodization, what are the biggest mistakes athletes make? Talking ketosis, specifically, exogenous ketones and the pros and cons of these plus what the science says, as well as Dina’s experience. The new study that came out that showed ketone supplements impaired high intensity exercise: Nutritional Ketone Salts Increase Fat Oxidation But Impair High-Intensity Exercise Performance How Dina typically guides fueling plans for ultrarunners and ultra athletes, including long-course triathlon? How her athlete at Leadville fueled for the 100-mile mountain bike race and her calories per hour. In addition to ME testing, eNRGperformance also offers other types of testing like non-invasive muscle testing, can you tell us what this does and why it’d be worthwhile to do it? Go to metabolicefficiency.org to find certified ME-certified coach in your area. The post Dina Griffin, RD: Individualizing Your Diet/Fuel Plan, Ketone Supplements, Muscle Testing, and More! first appeared on Endurance Planet.

Sponsor: Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance! Be sure to check out and try out: Inside Tracker is an awesome healthcare service to use for convenient and informative blood testing geared toward athletes. You can get up to 30 biomarkers tested and more on your journey to bettering performance. Use code “enduranceplanet” for a 10% discount and get started here. Thrive Market, which is basically Costco meets Whole Foods meets Amazon. Sign up for an annual membership now to start saving on healthy food, personal care products and clean products for the home. Shop conveniently from your home computer or your smartphone.   Tawnee and Lucho are on for Ask the Coaches episode 241. Announcements: Have a question for one of our shows? Send to [email protected]. Ragnar: The 2018 SoCal regular team is FULL for now, but we are entered in the lottery for an ultra team and will know if we get it by September. If we get it, some regular team members will switch to ultra and more spaces will open for both teams, so there’s still a chance to join us… If interested, email us at [email protected]. Amazon – Before you do your amazon shopping, click the big yellow banner in top right corner, or the links in select show notes. You can even right click and save the link in your browser so you don’t have to go to EP first every time. Your support for the show is much appreciated, thank you! Convo & Questions: Book mention (get your hands on a copy): The Brave Athlete by Simon Marshall, PhD, and Lesley Patterson Lucho’s track training as of late: key components to sprint training and limiting factors in max speed. Read more on training and get an ongoing education over at Lucho’s blog here: joghard.blogspot.com. Plans to hike the High Sierra Trail (HST) with the family, including kids, in 2018. Is this 70+ mile thru-hike doable for a 15-, 14-, and 11-year-old?? We talk the in’s and out’s of backpacking, and making a decision on whether it’s right, safe and smart to do with your kids. The HST is same hike Tawnee and John did for their honeymoon which you can hear about here. For the marathon, what’s the key to maximizing performance with the endurance component being so vital? After two attempts, not getting a lot of success at the distance and desiring to nail a race. Lucho’s 20 x 20 mile goal in your marathon-training plan. What gives when HR won’t get even too MAF while doing intervals on the bike trainer? A 50-year-old runner and bike newbie can’t seem to get HR over 120 on the bike; is there a still a benefit? Continue trying? What to do to boost HR? Neuromuscular training for the bike is key to getting HR able to go where you want it. Short efforts of 10 seconds or less, high cadence, single leg drill, etc. Based off a VO2max test, can you determine a “new” MAF HR range? Not quite. The difference between MAF training and zone-based HR training (i.e. metabolic vs. cardiovascular means of determining your target heart rates). More in this episode of ATC. Learning to BELIEVE in yourself and that you ARE an athlete, even when you don’t really feel like it. It’s all about the narrative you give yourself – think positive! The risks of hypocaloric diets and how they can destroy you resting metabolic rate (RMR). Why eating more may actually be good for your waistline and body comp, in particular if you’re chronically underfueling and stressed. The post ATC 241: Believe It – You ARE an Athlete, Keys To Nailing a Marathon, Harms of Chornic Hypocaloric Diets, and Much More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick!   Dr. Steve Gangemi, the Sock Doc, is back on the show. We hear about his latest adventure race and he provides his wisdom on the following: Sports nutrition – fact or myth? We clarify the following: Does coffee/caffeine before exercise leads to dehydration? https://link.springer.com/article/10.2165%2F00007256-200131110-00002 https://www.ncbi.nlm.nih.gov/pubmed/12187618?dopt=Abstract http://www.nrcresearchpress.com/doi/abs/10.1139/y90-135#.WYnOntPysi4 If you’re fat-adapted can you “race low” (low cal/low carb) during long races? (Or, instead: train low, race high?) http://www.thenoakesfoundation.org/nutrition-network/train-low-race-high-being-fat-adapted-and-racing-on-carbohydrate https://www.ncbi.nlm.nih.gov/pubmed/21326374 http://journals.lww.com/acsm-essr/Fulltext/2010/10000/Carbohydrate_Availability_and_Training_Adaptation_.2.aspx Calorie recommendations and examples for fat-adapted athletes racing long distances. Does insulin make us fat? It can/does in certain conditions, but it’s ENERGY BALANCE that ultimately determines fat storage. https://chrismasterjohnphd.com/2017/08/04/insulin-doesnt-make-us-fat-mwm-2-26/ Plus answers to your questions: Can having the MTHFR polymorphism impede progress in aerobic training? Supplementing with 5-MTHF (800 mcg) and Methylcobalamin (100 mcg) and muscle soreness. Initial improvements in MAF then a plateau in progress with no improvements after 8 months; what to do? Change training stimulus or could it be MTHFR? Phil Maffetone on when it’s time to add intensity to your MAF training. After knee surgery that included stem cell and PRP injections, what is the recommended downtime before running again? Ryan says: In January I started having pain in the arch and inside ankle of my left foot. I went to see a physical therapist and they said I have posterior tibialis tendonitis. At the same time, I would also say I was/am recovering from overtraining. In November I started working with Nourish Balance Thrive after figuring out I had low testosterone, hypothyroid, C. Diff, and Candida from lots of training and a low carb/keto diet (I do obstacle course racing). The physical therapy has been helping, I have been having less pain during every day movement and running. I have been doing strengthening exercises moving my foot through various ranges of motion with a resistance band. However, in addition the PT recommended I get orthotics to help support the arches of my feet (I have always been told I have flat feet). I got the orthotics and it has helped but after browsing the Sock Doc’s website it seems he is against orthotics in most cases. My question is what would the Sock Doc recommend to help heal my posterior tibialis tendonitis? Obviously my #1 focus is on addressing my hypothyroid, low testosterone, and gut infections but I also want to heal my posterior tibialis tendonitis as well. Does he think that once I fix my overtraining symptoms will that help my tendonitis? Should I ditch the orthotics or should I wear them until I heal and then start working on running without them? Sorry for the long question, and thanks for all the help! Sock Doc on PF. The post Sock Doc 6: Caffeine and Dehydration, Train Low Race High, MTHFR’s Role In Your Training, Post Tib Tendonitis, and More first appeared on Endurance Planet.

Sponsor: Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click this Amazon link in the show notes. On this episode of Ask the Coaches: Tawnee’s back from her break, and her and Lucho take some time to catch up and share the latest news, including that she’s pregnant! You can read more of Tawnee’s pregnancy blogs and follow her journey at tritawn.com. Study mention – Running Exercise Increases the Intervertebral Disc “Chronic running exercise in men and women is associated with better intervertebral disc (IVD) composition (hydration and proteoglycan content) and with IVD hypertrophy.” “Despite repetitive loading of the spine during running (considered to be a contributory factor to the development of IVD degeneration), the exercise groups of the current study did not show any detrimental effects at these lower lumbar segments. In contrast, the long-distance runners and joggers showed evidence of better IVD hydration and glycosaminoglycan content in the lower lumbar spine than those that did not perform sport. “loading of the spine under body weight during running in otherwise healthy people may well be beneficial for the lower lumbar IVDs.” Afternoon marathon meal prep: What to eat (or not eat) for a 2 p.m. marathon start, and also how to simulate this if long runs are between 3-4 a.m. due to extreme daytime heat. Eat a meal ~5 hours before then have a UCAN drink pre-run! Avoid high fiber, FODMAPs, and dense foods like meats How does the MAF 180 Formula work if you are under 20? Over 16 – use the MAF 180 Formula. 16 or Under – don’t use the 180 Formula, go by 165 HR. Do MAF tests at this HR. Pros and cons of HR for youth and also why it’s all about mindset. More from Phil in this interview. Talking mindset and psychology with Steve Magness. In a runner with intermediate experience training for a half marathon: Should long runs be at MAF? Also what if current MAF is 12mins/mile and the 1/2 marathon goal is under 8:45 – 9:00 min/mile pace. Using the VDOT calculator (here) to estimate race paces for different distances. What gives you the best bang for the buck when it comes to weightlifting for endurance athletes (type, exercises, sets and reps)? It depends on the goal and needs: Power/Speed – power is the ability to generate high amounts of force over a short period of time. The time component is key. Great for CNS training – more efficiency and muscle recruitment without adding too much mass and can improve LT. Great for EAs. Plyos – 2-3 sets of 10 or so reps, or 10-30m if by distance. Speed-strength weightlifting (quick and explosive not slow and steady lifting), etc. – 3-5 x 3-5 @ 50-75% max. Oly lifts, squats, DL, etc. Circuits – combine all elements: plyos, speed-strength and strength. Strength/Hypertrophy – Strength is how much force your muscles can generate and exert, often heavier slow strength workouts. EAs want to be strong but not bodybuilder buff. The idea is to have enough mass to help motor unit recruitment (maximize your fibers firing) for more force generation. Periodize/progress: Offseason: Low/mod reps, mod weight, 3-5 sets, 10-15 reps @ 65-75% max. Base: 3-5 sets, 8-10 reps @ 75-80% max. Build: 2-4 sets, 2-6 reps @ 85-95% max. If working this into race season be sure to plan and taper! Sometimes I’ll save all the heavy strength for offseason/early season and transition to more endurance/functional as race season ramps up. There’s also also: Muscular endurance – high rep, low weight, e.g. >12 reps @ <65% of max. Functional – teaching the body to move efficiency often with low to no weights; developing coordination between the nervous and muscular systems; three planes of motion. Mobility – balance, flexibility, yoga, etc. Can you use jump roping to maintain aerobic endurance? Is there difference between bouncing on both feet vs single-leg jump roping? Crashing after two years of high intensity interval training: constant muscle soreness, aches and pains, poor sleep, frequent sore throats, and higher than normal heart rates when resting. How to recover and how long to scale back: 8 weeks minimum. Is it possible to use MAF throughout the year AND incorporate higher intensity intervals (Z4, Z5 and Z6)? Yes, but not all at once – patience! How can you balance Maffetone and Friel’s training techniques? Our Kona special with Joe Friel.  The post ATC 240: Tawnee’s Baaack! We Discuss – Best ‘Bang for Your Buck’ Strength Training, Nutrition for Midday Race Starts, 180 Formula for Teens, and Much More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick! On this show Lucho and George Zack chat it up and cover: US Masters National Championships Training for speed. Is marijuana a performance enhancing drug? The post Lucho and GZ: Trying Something New: Talking About The Aging Athlete, Is Pot a PED, And Much More first appeared on Endurance Planet.

Sponsor: Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance! Dr. David Minkoff is an alternative health practitioner and triathlete based in Florida. At 69 years young, he has completed 42 Ironmans and feels healthier than ever. He was also Endurance Planet’s resident doctor for our Ask the Doc shows back in the day (see archives). On this show we catch up with David, talking about his alternative health practice, training and racing, and supplements, including a refresher on amino acids like PerfectAmino for our new fans! On Alternative Medicine and Health Maintenance How Dr. Minkoff got into alternative medicine and the story of his wife’s amazing recovery from a debilitating autoimmune condition. How to keep a robust, strong immune system that does not go into overdrive. Are autoimmune conditions on the rise, and if so why? Identifying toxins in our environments and bodies. Risks of glyphosate and other chemicals laden in foods. The importance of a clean organic diet and knowing the source of your food. If you’re healthy you can “get away” with a bit more like eating out and not eating entirely organic, but if your health needs work then go all in until you’re better. Once you’re healthy, can you resume eating foods that once were triggers? it depends. Signs to tell if you’re in good health or in need of detox and support. On Training and Racing Dr. Minkoff has completed 42 Ironmans and is training for #43! He has dabbled with MAF–his thoughts as a master’s athlete and how he’s modified it to fit his needs and make progress. The ability to push hard and reach very high intensities in short races (i.e. 170+ HR in a sprint triahtlon run). Why this is so good for athletes, young and old but not to be overdone. Running for masters (Minkoff’s way): volume, intensity, shoe choice Supplementing The top supplements Dr. Minkoff recommends: BodyHealth Multi BodyHealth Fish Oil PerfectAmino On PerfectAmino, a blend of essential amino acids in the right ratio for optimal absorption: Specific benefits of essential amino acid (EAA) supplementing for athletes What’s the difference between EAAs and protein in food? Digestibility of protein from food – if you’re on anti-acids you may not be getting adequate protein from your food. Digestibility of PerfectAmino and body’s ability to use it in comparison How EAAs have specific benefits to low carb athletes, those looking to control carbs, and those doing IF or fasting. Keto athletes may need to watch protein, but EAAs are ok and won’t spike glucose. Keto for men vs. women. Dosing with PerfectAmino: Take 6-7 if you’re less than 120 lbs Take 10 or more if you’re over 120 lbs. Taking extra will not have an adverse effect. Best to take before exercise. EAAs role in mitigating central fatigue so you can go longer. Is PerfectAmino safe for pregnant women? Yes, and recommended! The post Dr. David Minkoff: Mind Your Immune System, Tips For Master’s Athletes (From A Master), and Why You Need To Take Your Amino Acids! first appeared on Endurance Planet.

Sponsor: Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click theAmazon links in the show notes. Meet Greg White, a professional writer, avid runner and student of all things health. How to begin using minimalist shoes after a back injury and four-year break from running. Katy Bowman’s Whole Body Barefoot book How best to structure training with MAF + intensity. What exactly a taper is and several strategies to you can use. What do you do when you plan to build a two-year base. The post ATC 239: Lucho with Guest Host Greg White on Transitioning Into Minimalist shoes, building a periodized plan using MAF, Tapering for Races and What To Do Physically and Mentally to Prepare first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick! We are back with The Sock Doc, Dr. Steve Gangemi, for another”grab bag” style show with a variety of important topics and answers to your questions so you can kick more butt in your training and racing… Steve’s trip to the Galapagos Islands a few highlights including the giant turtles who sound like Darth Vadar and look like ET. Female health in ironman training. Females who gain weight (especially midsection) when training harder for Ironman – what gives? Female ironman athletes with thyroid issues. The role of thyroid and gaining weight when training heavily – training may suppress thyroid even before it suppresses HPA axis function. Does the MAF philosophy apply equally to women and men? What happens when you overtrain aerobically – i.e. “aerobic excess.” If not getting results with all aerobic-based training switch it up and add intensity (in moderation). What to eat when IM training with thyroid issues, how to train in order to have a healthy body? Make sure your carb intake matches activity – could be 80-200+ grams a day that you need! Bioidentical thyroid supplement instead of synthetic thyroid meds – finding what works for you. Problems with thyroid medication, Naturethroid. Arthroscopy on a medial meniscus tear and post-surgery rehab – how to stay healthy, active and avoid re-injury? With meniscus, you must identify and address underlying issues that caused the problem to prevent reoccurrence. Could be biomechanical but could also be health and hormones. The estrogen connection to ligament laxity – the applies to men too not just women! Identifying endocrine disruptors – too high carb diet/carb intolerance, personal care products, household products, even candles! Squat issues! Dorsiflexion. History of using an orthotic with a heel lift. Toeing out. Getting to 45 and 90 degrees. Use a heel life or not to work on getting lower? Range of motion and mobility issues. Pros and cons to hands-on therapy (massage, chiro, ART) vs. self-myofacial release. Do you really need to eat within X minutes of running? What if you are forced to run right before bed – still eat after? When it DOES make sense to eat within 30-60min after a workout – long days, anaerobic sessions, etc. Timing your food/meals and carbs if you’re a late-night runner. Female athlete with a hiatal hernia and colitis – help! Symptoms during swimming and biking. Gut issues for years. HH leads to pain, bloating, cramping, discomfort especially during all swims; nearly unable to do bricks let alone triathlons. Relationship of breathing issues and chest vs. diaphragmatic breathing. Effective DIY solutions for hiatal hernias – healing is possible! The post Sock Doc 5: Gaining Weight in Ironman Training, Why!? Plus, Meniscus Tear Recovery, Hiatal Hernias in Athletes, and More first appeared on Endurance Planet.

Sponsor: Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click theAmazon links in the show notes. Meet guest host Ann-Sofie Forsmark, a Swedish ultrarunner who has been a PT for 18 years, running coach the last 5 yrs and also nutrition coach with focus on athletic performance. Strategies to deal with lower energy and decreased recovery while trying to drop weight How to overcome, or not, the lack of desire to push hard in races. Ideas for racing an ultra by MAF HR, pace, and PE. The post ATC 238: Lucho with Guest Host Annie on How to Recover While Trying to Drop Weight, Dealing with Lack of Desire to Race, Should You Race an Ultra at MAF or Even with a HRM first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick! Dr. Phil Maffetone is back for this instant classic episode talking about heart health and athletes with everything you need to know, what information out there that you can ignore, and proactive tips to stay healthy for a lifetime. We often see articles and hear unfortunate stories of athletes with heart health complications, sometimes resulting in death. It understandably would make anyone a bit nervous to think their exercise routine might be deadly. But is it as simple as assuming that exercise puts one’s heart at risk? Or are there underlying issues that would make one more prone to developing a heart condition or experiencing a cardiovascular event. What are legit vs. inaccurate concerns about types of damage to the heart muscle that may be associated with running and endurance sports? The basic physiological adaptations that occur in the heart and CV system when one trains for endurance – these adaptations all boost performance but could put more “stress” on the heart. Phil outlines the real reasons athletes get heart issues—from diet to stress—and why you can rest easy that exercise is ok and that a lot of the news media you hear is hyped up or not telling the whole story. Even if someone appears healthy and eats clean, could there still be an underlying risk? Easy ways to monitor and assess your health and risk: Things we can do to be proactive: Clean diet low in “junk” foods and rich in nutrient dense whole foods Mostly avoid refined sugars/carbs and vegetables oils; avoid carb intolerance Tailor carbs to your needs Interview with Dr. Cate Shanahan MAF test HRV measuring Recovery focus Frequent blood work Triglycerides (fasted) Cholesterol TG HDL Ratio Fasting blood glucose—monitor this often Measure your waist circumference—waist to height ratio; Health history and physical from doctor; with you asking the right questions – record your office visits or appointments! Blood pressure monitoring Risk factors: Pre-diabetes or diabetes Pre hypertension or hypertension—sympathetic system revved up, will perform well at expense of health. Waist-to-height ratio—if waist circumference is half your height or more, that’s not good. More info here. Only then go to: EKG, ECG, treadmill stress test (don’t go to this first). Studies mentioned: Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise Long-term excessive endurance exercise may induce pathologic structural remodeling of the heart and large arteries. What are issues with the heart that can happen over years? Acute effects: Volume overload of the atria and right ventricle, with transient reductions in right ventricular ejection fraction and elevations of cardiac biomarkers. Returns to normal within 1 week. Months to years of repetitive injury may lead to: Adverse CV remodeling Patchy myocardial fibrosis, particularly in the atria, interventricular septum, and right ventricle, creating a substrate for atrial and ventricular arrhythmias. Coronary artery calcification Diastolic dysfunction Large-artery wall stiffening. Are Olympic athletes free from cardiovascular diseases? Systematic investigation in 2352participants from Athens 2004 to Sochi 2014 Assessed the prevalence and type of CV abnormalities. 2352 Olympic athletes average age of 25. 92 athletes (3.9%) showed abnormal CV findings. Structural abnormalities (6 types) included Inherited cardiomyopathies (n=4) Coronary artery disease (n=1) Perimyocarditis (n=4) Myocardial bridges (n=2) Valvular and congenital diseases (n=45) Systemic hypertension (n=10) Primary electrical diseases (4 types) included Atrial fibrillation (n=2) Supraventricular reciprocating tachycardia (n=14) Complex ventricular tachyarrhythmias (non-sustained ventricular tachycardia, n=7; bidirectional ventricular tachycardia, n=1) Major conduction disorders (Wolff-Parkinson-White (WPW), n=1; Long QT syndrome (LQTS), n=2). Conclusion: “This study revealed an unexpected prevalence of CV abnormalities among Olympic athletes, including a small, but not negligible proportion of pathological conditions at risk. This observation suggests that Olympic athletes, despite the absence of symptoms or astonishing performances, are not immune from CV disorders and might be exposed to unforeseen high-risk during sport activity.” Running as a Key Lifestyle Medicine for Longevity Recently, specific questions have emerged regardin

Sponsor: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. No gimmicks at LPC, Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals. EP fans get your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever! Sponsor: You can support EP when you shop online! Simply open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click theAmazon links in the show notes. Lucho has a guest host, GZ. Psychology of coaching kids vs. adults. Lucho’s first race since the Leadville 100 4 years ago. How to structure training for an older athlete struggling with recovery.The post ATC 237: Lucho and Fellow Old Guy GZ Talk Masters Training first appeared on Endurance Planet.

Sponsor: Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click the Amazon links right here in the show notes.   Dr. Cate Shanahan is a board certified family physician and author of Deep Nutrition: Why Your Genes Need Traditional Food. She’s an expert on epigenetics and has studied culinary traditions and dietary habits of her healthiest patients. She’s applied her learning and experiences in all these scientific fields in the book Deep Nutrition, which we’ll be discussing today and applying to the needs of athletes too. Intro Dr. Cate’s background as an athlete and after, plagued with injury and joint problems, and what she discovered about the role of nutrition in healing? Is Dr. Cate a functional doctor, or does she define herself another way? Plus her thoughts on functional medicine and Western medicine practices. How Dr. Cate got interested in epigenetics and gene expression—and what these things mean. We essentially have the power to change our health and wellbeing via diet; in other words, diet affects gene expression. Diving into concepts presented in Deep Nutrition We’re not “stuck” with the DNA we’re born with; we can “turn on” or “turn off” certain genes based on what we do. Tied into this is genetic wealth and genetic momentum—i.e. what our ancestors have brought to the table for our wellbeing. So this day in age, the diseases and health issues we’re seeing are largely due to diet not just random chance. Many of us are nutrient starved from the empty calories we eat and that’s what’s making us sick. People will argue that we’re living longer, etc., but just because we’re living longer doesn’t mean we’re healthier—or does it? And furthermore, as you present in the book, are we really living longer? What are the two worst food villains? Vegetable oils—just how bad are these and what kind of health effects do they have? In particular brain health and oxidation. Sugar—avoid refined processed added sugar, and from there generally keep sugar (all kinds even natural) to less than 100g day. Read Dr. Cate’s Good Fats bad Fats article here. Sugar’s role in glycation—what this is and how we can change our diet to fight glycation? Meanwhile, it’s not just the vegetable oils and sugars, there’s a connection between modern over-consumption of vegetable oils/sugars and under-consumption of traditional foods and health issues. Are there flaws with the concepts of the Paleo diet? Dr. Cate introduces The Human Diet, which is based on eating the foods our ancestors did—this isn’t exactly paleo, and it’s not exactly about low carb, so what does it mean? The Human Diet looks to traditional cuisine & foods… “The native diets had ten or more times the fat-soluble vitamins and one-and-a-half to fifty times more minerals than the diets of people in the United States.” The Four Pillars of World Cuisine that we all need in our diets: Meat cooked on the bone Organs and ofal (what Bourdain calls “the nasty bits”) Fresh (raw) plant and animal products Fermented and sprouted foods—better than fresh! Dr. Cate is not anti-carb and allows and recommends (in moderation) sprouted breads, sprouted beans and legumes, yogurts, rice, even corn masa in the Human Diet—we’ve evolved to be able to eat and digest these things! But at the end of the day all carbs even healthy ones essentially turn to sugar, so what’s her take on this considering she’s anti-sugar (refined, processed stuff) but ok with certain carbs? Do you budge at all on eating this perfect nutrient-dense diet, say for the occasional indulgence in a social setting, or in effort to not be too orthorexic and mentally crazy over food? I mean I love everything you say, but I can already see myself wanting to get OCD about only eating perfectly and I know many in our audience are probably like me where we can take health perfection too far. Can healthy eating/living go too far where it’s mentally unhealthy? Tying in the Human Diet and Deep Nutrition to the needs of athletes: First, how can so many elite endurance athletes get away with a crap diet and still perform well and look awesome? (Is this related to the supermodel who eats twinkies and smokes—as mentioned in the book?) Junk diets destroy collagen and can even put athletes at risk for diabetes. Is the Human Diet safe for athletes? For example, it’s still on the low carb side—basic recommendation in the book are for about 90-130 g carbs over a day (14% of calories), and definitely high on fats. This information MUST be adjusted for an athlete’s activity levels and likely more carbs needed, but be sure to have your carbs post workout and/or with dinner; not at breakfast and not before workouts. But the Human Diet allows for a variety of carbs like sprouted bread or beans, rice, corn masa, fruit, etc., just keeping to moderation. Also is 1

Sponsor: This episode is brought to you by Phat Fibre, an MCT powder supplement designed by athletes and scientists that aids in maximum performance without causing GI side effects. Phat Fibre is a gluten-and dairy-free hypoallergenic slightly digestible fibre that gives just enough slow-release carb to maximize performance without affecting blood glucose levels and also curbs appetite for hours. It’s ideal for low-carb or carb-conscious athletes and you can use it in conjunction with other products we love including UCAN and PerfectAmino. Find out more details on our shop page. BEST OF ALL: EP fans get 15% off this cutting-edge sports nutrition product with code “EP.” Click here to get your hands on Phat Fibre now! Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick! If fat-adapted and for long training runs fueling with UCAN, Vespa, Nuun, and water, do you still need to add more carbs/sugar during a marathon to account for higher heart rates or cardiac drift? UCAN’s tips for fueling a marathon. Nutrition tips for running a marathon 10-15 seconds faster than MAF pace. Tips for training for a sandy ultra (Badwater Cape Fear) and the best way to build specific strength for sand running when you don’t have access to sandy beaches to train on. Are 3 mile MAF runs enough of a stimulus to elicit a change in fitness? Why it depends and for whom would 3 miles be great and for whom would it be not enough? Since the success of a MAF program is heavily dependent on volume but ramping up hours too quickly is dangerous, adding in some elliptical training seems wise to strengthen your aerobic base but not risk injury…. Does doing MAF on the elliptical for 60-plus minutes complement MAF running training or would this not be enough of a stimulus? Would it be better crosstraining than the MAF on the bike? Is MAF right for me or should I add more intensity? “I work out for health but also to be able to compete with my friends on MTB races (and the occasional run). I have to balance training with a full time job and family of four kids. So I get between 2-6 workouts per week, it varies a lot.” Periodizing MAF based on your time availability and goals. Recovery tips… What’s Lucho prioritizing with his recovery these days? Nutrition: eating/supplementing after a long run? PerfectAmino – powder or pill form Stretching: when to stretch, mobility practice, yoga, etc? Rest day: what’s the best to do? Other: contrast bathing, cold therapy, sauna? The post ATC 236: Fueling a Fat-Adapted Marathon, Recovery Priorities, Adding X-Training To Build Volume, and More first appeared on Endurance Planet.

Sponsor: Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click theAmazon links in the show notes. Headed to the Big Island? Then take a listen. Our buddy Thorsten Radde is FINALLY making the trek to Kona this year so we dedicate this show to discussing travel plans and questions he had for being in Hawaii during Ironman, including: What’s the “best” location to stay in Kona? What’s the layout like and pros and cons of being walking distance to the pier vs. driving distance? Tawnee shares insight on places she’s stayed over the years and what you get based on where you stay: The “best” location just depends on the environment that appeals to you and the level of action you want (or lack thereof) outside your door. If you want to be totally in the mix and like hotels, look at the King Kam (host hotel) or Seaside Inn (Seaside is right on Palani). Uncle Billy’s is another popular one within a mile of the finish. If you want to be a bit further from the finishline area but still in a popular area and within walking distance from town, check out places further down Ali’i drive—a mix of hotels, condos and house rentals. Starting at the Royal Kona (about .8 miles from the pier) there are decent places. I’ve stayed at the Wyndham and Aston Kona By The Sea and liked both (probably prefer the Wyndham); both are within 2 miles from the pier on Ali’i Drive. Anything beyond mile marker 2, and you’re going to want transportation (car rental) for sure. It gets quieter but every day it will still be packed with runners and cyclists all week long, as well as houses rented by popular companies like GU, Clif Bar, Training Peaks, etc. If you want a nice hotel a bit further down Ali’I look into the Sheraton. In my time, I’ve started staying farther away and only doing VRBO rentals (vacation rental by owner). I’ve fallen in love with the Coffee Belt and the neat little houses you can find and rent for really cheap ($100/night for nice 2 bd places with kitchen)—great as long as you don’t mind staying 10-15 miles from the Pier. Or you could go the opposite way and head north and check out resorts like Mauna Lani and places in the Waikoloa area—a 25-30 mile trek from the Pier but some people wouldn’t stay anywhere but these places, and I can see why. Gorgeous. Quiet. Ultimate Hawaii. Last tip—while hotels are nice, you can usually find a VRBO.com house/condo or privately owned rental for cheaper and with more room and more amenities, like a kitchen. Personally, we stock up the fridge and make breakfasts in our place, which saves us money and justifies eating out for lunch and dinner for days and days. This is also nice when you’re staying for an extended time—hotel rooms are cramped! Is there a place to rent a bike? Both to “travel around town,” but also for riding parts of the course? For most of us NOT racing, it doesn’t make sense to bring our own … Tawnee’s take: Easier said than done when it comes to bike rentals during Ironman week, but I also haven’t had much time to do riding in Kona due to work and other obligations so I haven’t dug that deep to find a bike. Call Bike Works (in Kona) well in advance to ask about reservations. For beach cruisers, often hotel/condos will have spares to borrow (Wyndham has this), ask when reserving. Otherwise, I think rentals are scarce. Timing – when do you ideally want to be there and how early before the race? Also island hopping options pre or post race. If you really want to get the full experience get to Kona on or around Monday before the race (race is second Saturday of October always). Any earlier not really necessary. I’d definitely stay the week after the race too—tons to do on the Big Island and since it’s the biggest island it takes longer to get places—shocking revelation, I know Island hopping can take a good chunk of time so plan for at least 3-5 full days on another other island(s) if you plan to visit—fewer than 3 full days is not enough in my opinion (you’re already there so find the time, you won’t regret it!). There’s always so much to do no matter what you’re interested are. Thorsten is planning a lot of island hopping time! John and I have only gone to one island at a time post-Kona but that’s because we can’t really take more than 2 weeks away from home. If you have more time, go for it. I’d say you’ll have your fill if you do 3 islands and stay for 3 weeks. Each island is SO different—I’d say Maui and Kauai are my top picks after the Big Island. Tawnee’s Favorite Restaurants Driving Distance Da Poke Shack – you cannot skip this place, best poke there is! Coffee belt – Rebel Kitchen, Keei Cafe, Kaya’s, Donkey Balls Kona Brewing (walking distance for some) Kenichi Pacifc for Sushi – in shopping center Walking distance from pier Umeke’s (not as good as d

Sponsor: This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink! Sponsor: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. No gimmicks at LPC, Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals. As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever! Our guest Steve Magness is a coach to top distance runners including Olympians, World Championship qualifiers, and top 10 finishers at Major Marathons. He is also a lecturer and writer on the topic of science of performance. He has two books, including The Science of Running and the latest titled Peak Performance, which drops in June, along with numerous articles and a newsletter at the scienceofrunning.com, and a podcast called “On Coaching” that can be found on iTunes. As many know, Steve’s also an accomplished runner himself. Topics discussed with Steve: Steve’s favorite topic these days in the sports world: psychology and the mind, and in particular what he’s learned coaching collegiate runners. The distinct patterns of coping with pain and fatigue that he observes in his athletes – what the top performers vs. the rest do naturally. Mental toughness with NO limits! One thing Steve is sick of hearing or talking about: Weekly volume and/or weekly mileage – that’s missing the point! Steve has a coaching program that’s unique from others out there – what is his work all about and what makes it different? “We are consumed with becoming experts on the physiology and the technical, which is all well and good. But we’ve lost our teaching roots.” For coaches, what matters: concepts or details? Steve has a more detailed article on this here. We have to understand WHY we are doing certain things for our athletes, not just execute details. What are some of his “rules of coaching.” See the full article here. At the end of the day make sure it’s simple + usable. “In an age where we are inundated with information, the problem is no longer collecting what the greatest minds on the planet do, it’s in making sure it is applicable.” When working with an athlete and you see passion that could go too far and become destructive how do you “fix” that without bringing them down? Why he thinks Malcom Gladwell’s 10,000 hour rule misses the point, especially for endurance athletes. Read Steve’s full article here “Instead of telling everyone they can be an expert with deliberate practice, let’s just say, you never will find out where your ceiling is without a lot of work. And to me, that’s what the journey is about. “ Seems like 10k hours is different with endurance sport where too much doesn’t always equate to success especially if you pile on too much too fast? For athletes, is deliberate and smart practice for at least THREE years a better rule of thumb? It takes time to absorb training and figure out racing, and after 3 years it’s just beginning. On patience! Tackling battle between the scientific side and the practical side training. Where does Steve stand on this? Is there a balance and synergy between the two? Some of us at EP want to know: What’s your definition of “tempo” is and where it fits with Z3, marathon effort, threshold? Steve’s recommended reads The Biology of Desire – by Marc Lewis Top Dog: The Science of Winning a

Sponsor: This episode is brought to you by Phat Fibre, an MCT powder supplement designed by athletes and scientists that aids in maximum performance without causing GI side effects. Phat Fibre is a gluten-and dairy-free hypoallergenic slightly digestible fibre that gives just enough slow-release carb to maximize performance without affecting blood glucose levels and also curbs appetite for hours. It’s ideal for low-carb or carb-conscious athletes and you can use it in conjunction with other products we love including UCAN and PerfectAmino. Find out more details on our shop page. BEST OF ALL: EP fans get 15% off this cutting-edge sports nutrition product with code “EP.” Click here to get your hands on Phat Fibre now! Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick! On this episode of Ask the Coaches: Followup from ATC 234: Were we ‘too harsh’ or even wrong on American marathoners slowing? Lucho spews some stats and another good article mention. Speaking of fast running, we discuss the Sub-2 Hour Marathon attempt, before it happened. Correction from that episode: The Ironman swim cutoff is 2:20 not 1:30! Are neoprene shorts (like Roka Sim) legal in warmer water triathlons? Do we think neoprene shorts might be a good speed boost? What you can and can’t wear in triathlons, based on water temps, etc. – read and learn the official rules here! If each of us were to open a restaurant, what would your menu look like? Is the MAF approach arbitrary, overblown and over-hyped? Do we “idolize” MAF? One fan chimes in. Are both MAF and the 220-minus-age formula not based on good science and lacking consideration of the athlete’s fitness, or do they have value? When finding target HR goals – considering the fitness of the athlete, metabolic efficiency, cross-over point, etc. The MAF White Paper Is there a market saturation of triathlon events, Ironman specifically? Too many events to the point of many races not even fulling up? What is the current state of the sport looking like? How to better estimate my future race paces? Coming off a marathon and actually ran much faster than the ol’ “MAF minus 15 seconds” for overall pacing (estimated my target race pace to be 8:40 min/mile, as it turned out, ran at an average pace of 8:25 min/mile, and in control). Using marathon time to predict half-marathon goal pace. What went wrong aka common half Ironman mistakes? Help with possible reasons that one athlete’s 70.3 race went poorly. In a nutshell, issues with cramping, pacing, weather and nutrition that we tackle and try to make sense of. Possible theories: Not enough training in the heat before the race. Overcooked the bike, even though the heart rate was really low (aerobic endurance vs muscular endurance). Dehydration, the “wrong” type of drink, or too few calories. Thanks for any input you can give me. I don’t ever want to feel this way again… Link to an interview with Stacy Sims, possible answer in there as it relates to hydration. Talking about hydration needs on EP with Paul Lausren. The post ATC 235: Common Half-Ironman Mistakes, Is MAF Over-Hyped and Overrated, Predicting Goal Race Pace, And More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink! Dr. Tamin Lewis is back and also is working on a new business Fibr Health. Check it out! On this show: Discussing risks of the pill and IUD for female athletes. What can happen when on birth control: Inflammation CRP Disrupt microbiome Decrease B vitamins Increase needs for Mg The pill can also raise SHBG, which binds to testosterone, and there have been claims of cancer risks but that remains controversial. Birth control and athletic performance Also should women on the pill avoid LCHF diets? LCHF diets will more likely affect thyroid hormones, which is relative to perceived energy deficit. Women who are at the point in life where they want to be on BC (after having kids, etc.); suggestions for a good method of birth control for someone who’s scared about birth control’s cancer risks and performance losses? Pro female athlete’s recovery from overtraining syndrome (OTS): Cycles have returned but painful periods and fatigue remains.What to do? Female athletes need to support hormones and the liver Supplements mentioned: Alpha lipolic acid NAC Glutathione Calc D. The liver enzyme and muscle breakdown issue – high AST and ALT are not just a sign of liver issues if you’re a hard-training athlete! Advice for female athletes going through perimenopause and training recommendations. Resource mentioned on this show: http://www.cemcor.ubc.ca/ The post Dr. Tamsin Lewis: Risks of Birth Control Pill and IUDs, Tips for The Perimenopause Transition, Recovering from Overtraining Syndrome, and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Phat Fibre, an MCT powder supplement designed by athletes and scientists that aids in maximum performance without causing GI side effects. Phat Fibre is a gluten-and dairy-free hypoallergenic slightly digestible fibre that gives just enough slow-release carb to maximize performance without affecting blood glucose levels and also curbs appetite for hours. It’s ideal for low-carb or carb-conscious athletes and you can use it in conjunction with other products we love including UCAN and PerfectAmino. Find out more details on our shop page. BEST OF ALL: EP fans get 15% off this cutting-edge sports nutrition product with code “EP.” Click here to get your hands on Phat Fibre now! Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! On This episode of Ask the Coaches: With all of the data, apps, online coaching, supplements, research, blogs, podcasts (great and otherwise), interwebs, and all… Why is America so slow in the marathon compared to where it was 30 to 40 years ago? Article from Outside Online on this topic More runners Incentives Habits Are runners are becoming more keen to health risks of running so much Are we too connected to the world and getting too stressed over that? Endurance athlete with sinus bradycardia and extremely low heart rates. What’s normal, what’s not? Bradycardia is defined as “the presence of sinus rhythm with a rate less than 60 beats per minute (bpm) in the sinus node of the R atrium; sinus arrhythmia is said to be normal in many individuals.” Bradycardia is common in endurance athletes – it’s simply the heart adapting to physical demands making it more efficient producing a greater stroke volume, which in return allows the heart to circulate the same amount of blood with fewer contractions. Normal resting hear rate ranges can be 40-60 bpm for athletes (or even in the 30s!). That said, train by watts (going off FTP) or HR for those with bradycardia/very low heart rates? More on bradycardia here. Heart rate and swimming – do we need to worry about heart rate when we swim the same way we do with running and cycling? When your current swim pace won’t allow you to make the Ironman swim cutoff (e.g. 2:45/100yard) what to do to get up to a speed that will work if Ironman is your goal. Suggestions for a HRM watch for swimming? How injured runners can make use of the pool and water sports during their recovery – swimming, aqua jogging, etc. Good resource on waterproof fitness devices. Maintaining run-specific fitness when you can’t run due to injury, what activities to do?Walk, hike steep hills, swim, and use the bike trainer, rowing ergometer, elliptical, stairmaster, weights, gym workouts, etc.? Which activity or combination of activities are best to keep run fitness as sharp as possible? Using the elliptical during injury recovery to maintain run fitness. Tawnee’s love for rowing machines. The post ATC 234: Are American Marathon Times Getting Slower? Plus: Athletes with Bradycardia, Getting In Ironman Swim Shape, Maintaining Run Fitness When Injured, and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink! On this episode, Dr. Tommy Wood of Nourish Balance Thrive is back! Sign up for Tommy’s weekly highlight emails here. Adrenal Fatigue Tommy’s take on a recent systematic review looking more deeply into adrenal fatigue as a medical condition. 58 articles Terminology and methodology need to be normalized Not able to find studies in which there’s a gold standard test for assessing the integrity and functionality of the HPA axis—one test is the insulin tolerance test (ITT). Cortisol tests – The results of our review indicate that the three major tests (CAR, DAC and SCR) used to identify the underlying causes of the fatigue/exhaustion state failed to do so, since they were unable to demonstrate significant differences or proper causality. for further prospective studies aiming to correlate fatigue, exhaustion, or burnout status with impairment of the HPA axis, an ITT or a 250 μg CST should be performed to evaluate the adrenocortical ability to release cortisol, measurements of ACTH, DHEA-S, and corticosterone (an intermediate steroid product that is impaired earlier than cortisol [127]), the adoption of the most validated questionnaires, particularly Maslach Burnout Inventory, the Chalder Fatigue Scale, SF-36 or the General Fatigue Scale of the Multidimensional Fatigue Inventor, and considering different study populations… Keeping it relevant to athletes: we are often told we are at a high risk or have adrenal fatigue, but a PCP may call BS, saying “that doesn’t exist.” What’s one to think? What’s the bottom line? HbA1C vs. Glucose Readings Once on EP we discussed that it is possible that an HBA1C measurement can be incorrect possibly due to having increased red blood cell lifespan, therefore leading to a higher reading since the measurement assumes a 8-12 week RBC lifespan. Is there some test that can be performed to see if one’s RBC are causing this effect? What could it mean when fasting blood glucose is regularly in the 70’s, postprandial 60-90 minutes is usually less than 100, and waking and pre-meal is low 90’s, but HBA1c comes back somewhat high at 5.6-5.7% for years now? Are there any other possible causes for this issue? Thyroid Conditions and/or Grave’s Disease Athletes living with Graves Disease and still training; how to navigate life and thrive given the condition? How to be a more efficient T4 to T3 converter? Are there common causes to poor conversion? Is there an optimal time of day to take the levothyroxine, ie: morning vs. bedtime vs. the middle of night/early morning? What role does cortisol play in T4 to T3 conversion? Helpful supplements: Anti-inflammatories (for gut etc.) Liposomal Curcumin Liposomal GTH CBD oil Gut tonics – slippery elm GI revive Gaia Turmeric sport Some with Graves may find that breathing is more labored due to paralyzed vocal cord, even at an easier effort, so my perceived level of exertion feels harder than “normal” people at any given effort. Any thoughts on how to maximize training while dealing with this higher than normal RPE? Training adaptations and recovery take much longer due to Graves – just accept this and deal or is there something we can do? Athletes who have or complain of chronic hay fever when they train and resorting to antihistamine every 12 hours so would be interested to know if anyone else has complained of the same symptoms and found a way to manage them. The post Ask the Doc: Is Adrenal Fatigue a Myth? Plus: Tips for Athletes with Graves Disease, Overcoming Hay Fever and Histamine Intolerance, Clearing up HBA1C Readings, and More first appeared on Endurance Planet.

This episode is brought to you by: Sponsor: Phat Fibre, an MCT powder supplement designed by athletes and scientists that aids in maximum performance without causing GI side effects. Phat Fibre is a gluten-and dairy-free hypoallergenic slightly digestible fibre that gives just enough slow-release carb to maximize performance without affecting blood glucose levels and also curbs appetite for hours. It’s ideal for low-carb or carb-conscious athletes and you can use it in conjunction with other products we love including UCAN and PerfectAmino. Find out more details on our shop page. BEST OF ALL: EP fans get 15% off this cutting-edge sports nutrition product with code “EP.” Click here to get your hands on Phat Fibre now! Sponsor: Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s bar made with coffee beans! On this episode of ATC: Ragnar recap! It was another epic year for the Endurance Planet ragnar team. Photos and videos on our Instagram account. If you want to join EP for a future Ragnar, email us at [email protected] to get your name on the list. It will fill up fast. We’re looking at doing both Ragnar SoCal and Ragnar Cape Cod in 2018! Please indicate which race you want in on and if you want regular or ultra team. Check out our FB Live we did here. Figuring out aerobic HR zones: PR in the marathon is a 2:52. MAF is 148 and a 7:00 pace. Training Peak says aerobic zone is up to 156 HR (sub 7 pace). Stay at 148 or push the 156? MAF is based on fat-burning and metabolism, whereas most other HR zone methods are based on cardiovascular metrics: listen to use discuss this un detail on ATC 226. MAF as a range and not one set HR. When MAF feels hard. Coming back to running after two stress fractures on tibia. Training again for marathons. Current MAF pace is in the 8:30’s (faster than before) but having to force that pace; it feels a lot better to run at a lower HR in the 120-130 range with pace in the 9:00’s. What to do: Force MAF or run at what feels more natural? The art of coaching. If an athlete having mental issues with running sometimes it’s best to throw out the HRM. Ironman athlete having trouble with MAF: 148 too hard to run at but 140 is a lot of walking. How to figure out what the right HR to train at is? or maybe…. just go out an run and find the fun again? Probably not always best to use race data to set HR zones especially for triathletes. Getting into the world of competitive cycling: which category to register in, join a cycling team or club and what style of race is good to start out with? The post ATC 233: Ragnar Recap And Getting Ready for 2018, When It’s Time to Throw the HRM Out, Is It OK To Use a ‘MAF Range,’ and More first appeared on Endurance Planet.

Joanna Zeiger, PhD, is a professional athlete (racing pro triathlon from 1998-2010), an academic and endurance sports coach. Her new book titled The Champion Mindset: An Athlete’s Guide to Mental Toughness is a must-read for athletes and the topic of this show. Pick a copy of the book on Amazon here. You can find Joanna at Race Ready Coaching. Joanna’s story is an athletic career defined by perseverance and a grit. As a pro triathlete, she’s been an Olympian (Sydney 2000), 70.3 world champion, Ironman Champion, Kona top-5 finisher, and a 7-time Olympic trials qualifier in the marathon, triathlon and swimming. We pick up with the story of Joanna’s injury sustained during the 2009 70.3 World Championships, followed by the painful rehab, recovery and making a comeback to running. Last year she ran Olympic Trials in February, and it was a tough race. She discusses how she got through this mentally and physically, and what it was like to have her last place finish covered in articles and making headlines. Essentially, The Champion Mindset is on how to successfully change behaviors and ways of thinking to achieve optimal success, and with all the countless hours of training Joanna’s done in her lifetime, why she believes the mental edge still rules above all else. Why would one need to have a goal-setting makeover—how can goal setting go wrong? Tough love, being blunt and even being a “jerk” in certain settings when working with athletes. Mention of running streaks and how Joanna is not afraid to say she’s not a fan (nor is Tawnee). We elaborate. The concept of “training insanity.” Reckless and ill-thought-out decisions we make in regards to training, in particular pushing through red flags and doing workouts when we should be resting. Training insanity is something most if not all coaches will appreciate; we can always see it in our athletes yet as an athlete we often have a hard time recognizing when we do this. If we don’t have a coach, how do we know when to stop and call it a day or push through? Because sometimes pushing through can be ok in the right context! On making excuses, and how to stop making excuses. What does the research say about self-handicapping, i.e. making excuses? How do excuses tie in with performance outcomes and how to let go of making excuses? At the end of the day you write that self-handicapping is just our attempt to protect the ego. How can we be less egocentric yet still believe in ourselves and have the self-confidence to get out there, get the work done and to achieve greatness? What does the confident mindset entail? Signs that you have your ego in check vs. signs that you need to work on your ego and not let your worries over racing and performance get out of hand. Joanna is one of the few Type A endurance athletes who says she is not a perfectionist. Specific ways in which she’s clearly not focused on perfection in the way she lives and executes her life. A day in the life of Joanna, and how she prioritizes. Many perfectionists need to do a better job at prioritizing and not put everything as #1 in life. Can perfectionism ever be healthy for us? When to channel you perfectionism. Her chapter on finding meaning. It seems a big theme in this section is embracing the new—new opportunities, new challenges, trying new things—and all the while practicing gratitude and finding the joy in. For example, she was not a fan of running at first! How did she learn to turn something you didn’t like at the time, i.e. running, into something you thrive at and love doing? Why doing “new stuff” is great for us and can enhance our sport. In all the research she put into the book, was there anything that she personally found particularly helpful and refreshing on what it means to have a champion mindset? Get the book here! The post Joanna Zeiger: The Champion Mindset – How to Build Mental Toughness first appeared on Endurance Planet.

Shoutout to our sponsors: Sponsor: BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink! Sponsor: Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! On this episode of Ask The Coaches: Study mention: Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat 14 male athletes were tested, looking at the effect of ankle mobility/ROM on trunk angle in the parallel squat. Ankle mobility significantly negatively correlated with trunk lean, thereby showing that a subject with greater ankle ROM had a more upright torso in the parallel squat position. This suggests that greater ankle ROM raises the trunk angle and thereby reduces shear forces in the trunk. In addition this study showed a significant relationship between ankle dorsiflexion in the weight-bearing lunge test and the parallel position of the barbell back squat. This suggests that the WBLT can be used as a valid predictor for the degree of DF in the PS. For coaches, the WBLT can be used to examine if the excessive forward trunk lean is caused by restricted ankle ROM. Quick followup from ATC 231 on the ultrarunner with a hydration/fueling question: Another issue could be if he’s still keto or VLC, which can negatively affect mineral and electrolyte status. Keto athletes are often said to need more sodium and minerals in the diet for a couple reasons: the diet causes more sodium and water to be excreted and it’s harder to “store” these due to low insulin. Are there any drills or things to focus on while walking that could improve running? Or are running and walking to difference biomechanically to have a crossover. You can do run drills and bodyweight exercises intermittently during walks! How many steps a day are Americans taking? Tawnee discusses in detail over at LPC (along with more fun facts). Get your first month free on LPC with code “lpc4me” Lucho’s bike buying guide! Colorado’s Double Triple Bypass in 2018 and in need of a new bike – help! What’s the “minimally effective dose” of bike one can buy without excessively compromising performance and experience? How should one prioritize how money is spent — components, frame, wheel-set, gear — so you get just enough but not over the top? How to build a durable bike in the $2,000-$3,000 price range. 650 cc vs 700 cc wheels Component talk Chronotypes (fascinating!) and a dolphin who needs help with sleep. Listen to our podcast on chronotypes and “your type” featuring Dr. Michael Breus. Remedies and strategies to promote better sleep, overcome difficulty falling asleep and minimize mid-night awakenings. Get more sleep tips in The Power of When. To improve nighttime sleep – no naps! Dolphins: Don’t sleep in past 7-7:15 to set your circadian rhythm; you need less sleep to be functional; shorter sleep cycles. Give yourself a 40-60min routine to fall asleep – relaxation, meditation, deep breathing. Bed Restriction – if you’re awake in bed for more than 20min get out! Bed restriction causes sleep deprivation, which causes an increase in adenosine, which helps sleep drive. Also you cannot use your bed for anything other than sleep and sex. So don’t get into bed and read or look at phone. Lights out, dark, sleep. Make sure you’re not overheating in bed either – cooler better. Mind must think bed = sleep. The post ATC 232: How Many Steps A Day Are You Taking, Lucho’s Bike Buying Guide (On a Budget), Tips to Improve Sleep and Avoid Late-Night Wakeups, and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! Sponsor: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals. As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever! On this episode with The Sock Doc: Healing an unstable shoulder joint after years of sports; treatments and recovery for athletes. Shoulder issues involve the labrum, bursitis and tendonitis. Options for shoulder healing including PRP, prolotherapy and cortisone. Male Ironman master’s athlete wants to know how to clean up his diet, where to start without going too crazy, and introducing new healthy habits. Are there “go to” supplements that every endurance athlete should take? When looking to add supplements, should one get a blood test first to find out the current state of health as well as a hormone panel? “You can never supplement your way out of a bad diet.” Why would one take a daily baby Aspirin; is it a good idea for athletes? Aspirin risks: It can knock out sulfur and those taking it will also have higher magnesium requirements when taking a daily Aspirin. Athlete with a history of cancer and pernicious anemia who’s now running using the MAF Method but experiencing some issues. An issue like pernicious anemia could interfere with training/MAF; we discuss why. A B12 deficiency and/or anemia can impair MAF development. What’s the deal with high MCV. MAF training and being so slow, continually. Should one add in intensity and VO2max workouts or strength training with the intent to boost MAF? VO2max vs. lactate threshold (LT) as valuable metrics. VO2max may not matter as far as overall performance capabilities go (LT likely matters more) but we discuss why it’s still good to touch base with VO2max in training especially for master’s athletes, as discussed by Joe Friel in Fast over 50. Cortisone for plantar fasciitis (PF). The Sock Doc says, never everrrr get four cortisone injections in the same spot! The real deal and real cause of PF in most cases. PF is almost always tied into overtraining and related to adrenal burnout as well. Check out more of the Sock Doc’s resources on PF. The post Sock Doc 4: Healing An Unstable Shoulder, Is Plantar Fasciitis a Symptom of Overtraining? Plus: Risks of Repeated Cortisone Injections, Aspirin, Low B12 and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink! On this episode of Ask the Coaches: Coffee talk – cold brew, mycotoxins and more. Read Tawnee’s “full report” on coffee over at LPC (new members use code “lpc4me” to get your first month free). When downhill running causes heart rate to spike and can’t even hold MAF – what gives!? What to do: slow down to keep it low, or just let go up on the downhills? Study mention: Changes in Run Economy Following Downhill Running. “Downhill running induced reductions in maximal isometric strength of the knee extensors, a three- to six-fold increases in plasma creatine kinase activity (inflammation) and myoglobin concentration (muscle damage), and muscle soreness for 4 days after the downhill run. Oxygen consumption increased immediately to 3 days after downhill running. There were also increases in heart rate, minute ventilation, RER, RPE, blood lactate concentration, and stride frequency, as well as reductions in stride length and range of motion of the ankle and knee. The results suggest that changes in running form and compromised muscle function due to muscle damage contribute to the reduction in running economy for 3 days after downhill running.” Hydration/fuel strategy issues for a male ultrarunner–or something else going on? “Over the past few months I have begun to get dehydrated on my runs and seem to run out of energy earlier than i have in the past. I have started supplementing with more solid foods and upping my water intake while I run but it is difficult to digest more solid foods with the sloshing of the stomach in running versus cycling. The solid foods seem to help me run strong or with more energy for a bit, but tend to ultimately lead to stomach cramping unless I drastically slow the pace.” Also eats a very clean plant-based diet, has been keto and low carb. What to do to find the optimal fueling and hydration strategy? Could gut issues be at play hindering ability to process any nutrition? Mention of low-FODMAP diets for athletes with GI issues during training and racing. Listen to our podcast with Dan Lis PhD on research with low-FODMAP diets in athletes. Issues with MAF HR and LT being “too close” and lacking a solid lactate threshold. For a running wanting to compete in 10ks to marathon distances, what workouts to do to improve lactate threshold? Is there any benefit to holding a pace slightly faster than threshold or are those workouts just a total waste of time? Such as running about 20 seconds per mile below threshold pace for 5 miles? Since running translates nicely to the bike, If I have a run heavy training schedule, can I get away with a little less time on the bike? If training for shorter distance running events (5k- HM), would it be more advantageous to run most of your non-quality runs at MAF or at MAF+10 pace? How to know if you should add 10 bpm to your MAF–it may work, it may not. Depends! The post ATC 231: How To Know If You Should Add 10 Beats To Your MAF, LT-Boosting Workouts, Why Downhills Cause HR To Spike, and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! Dana Lis, PhD, is a Registered Dietitian, researcher, lifetime athlete and has a huge knowledge base on sports nutrition for optimizing athletic performance. Dana’s been involved in current research examining gluten-free and low-FODMAP diets for athletes, especially endurance athletes, which is the focus of this episode. You can reach Dana at www.summitsportsnutrition.com or on Twitter: @dlisforrest. Intro & Why Our Guts Are At Risk Dana’s background and how she got involved in this area of research. The research shows perhaps we need to think twice about gluten as the cause of GI issues, and perhaps look more to FODMAPs as the problem. FODMAPs = Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. “Available literature suggests that it is the reduced fructan and GOS quantity in a gluten-free diet that modulates GI symptoms and not gluten itself (Gibson and Muir 2013; Gibson et al. 2015).” The Monash FODMAP app and online resources Why does endurance exercise run the risk of causing gut issues (a refresher) and can we train ourselves to have a stronger gut? Takes 4 to 5 days for epithelial cells (the gut) to repair after a bout of endurance exercise; but athletes train more frequently than that. Increased intestinal permeability from exercise may lead to excessive absorption of gluten-derived peptides in NCGS, which could lead to immune-related responses. Dehydration and heat further compromise intestinal integrity. Altered digestion of short-chain carbohydrates may augment GI symptoms triggered during exercise. Despite some GI-adaptions in trained individuals, splanchnic blood flow is still reduced by up to 80% at 70% V02max (Qamar & Read, 1987). How common are GI issues? “Gastrointestinal (GI) symptoms are common in up to 70% of endurance athletes (de Oliveira & Burini, 2009), and aside from mechanical, psychological and physiological triggers, several dietary factors are believed to influence symptoms (de Oliveira et al., 2014).” Gluten Research on Athletes Takeaways from the review article: “Commercial Hype Versus Reality: Our Current Scientific Understanding of Gluten and Athletic Performance.” “This diet has not been shown to affect either positive or negative competitive performance or symptoms of GI health and inflammation and/or nutritional status in NCA (non-celiac athletes).” But, in NCA, what if a GFD (gluten-free diet) makes someone feel better even if the science says “no difference?” What about athletes with subclinical conditions and reports showing how gluten increases inflammation, intestinal permeability, leaky gut and so on? “Exploring the Popularity, Experiences, and Beliefs Surrounding Gluten-Free Diets (GFD) in Non-Celiac Athletes (NCA)” show positive outcomes with a GFD, even if the placebo effect aka “belief effect” is at play. 910 athletes 59% follow a GFD less than 50% of the time (GFD < 50). 41.2% follow a GFD 50–100% of the time (GFD > 50), including 18-world and/or Olympic medalists. Predominantly endurance sport athletes. 84% of the GFD > 50 group indicated symptom improvement with gluten removal. Reasons why athletes adopted this diet (self-diagnosed vs medical condition); risks of the diet; positive outcomes reported; and conclusions. Meanwhile Dana’s study, “No Effects of a Short-Term Gluten-Free Diet on Performance in Non-Celiac Athletes” showed no difference and no positive effects of a GFD in healthy well-trained athletes. How this study was conducted and outcomes. Was the intervention possibly not long enough to see an effect? What did the GFD consist of and how did you control to make sure athletes didn’t know as well as control for adequate calories and carbs. Are there really any downsides to going gluten-free especially if you’re able to ensure proper calories, carbs, etc. Perhaps a better approach for pre-competition special diets may be a low-residue diet, especially to hit race weight goals and attenuate any potential gut distress. On being cautious of “orthorexic” behavior towards food and special diets like GDF and low-FODMAP. Low-FODMAPs for Athletes While gluten and GFDs are pretty well known and trendy, FODMAPs seem to just be getting more attention in the athletic community. Will low-FODMAP diest be the “next big thing?” They already are Down Under, with low-FODMAP foods labeled on shelves of stores. What’s the potential negative issue

Sponsor: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. No gimmicks at LPC , Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC ’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals. As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – we’ll see you in the LPC ! On this episode of Ask The Coaches: Tainted supplements and safe supplementing IVs for athletes – know the rules and what’s allowed L-Carnitine? Followup from ATC 228 on sleep needs before late-night or all-night competitions; more from the research: Active Voice: Does Banking Sleep Before Sleep Deprivation Improve Physical Performance? “In each condition, subjects performed six nights of either EXT or HAB at home followed by an assessment of motor performance and neuromuscular function at baseline (D0) and after one night of TSD, i.e., 34–37 h of continuous wakefulness (D1).” “The main finding of our study is that physical performance was improved in the sleep extension condition. Indeed, the time to exhaustion (test of sustained isometric muscle contraction) was increased compared to the control condition. Altogether, the findings suggest that “banking” sleep improves motor performance in a manner mediated by perceptual and cognitive factors. The longer the exercise (endurance activity), the more beneficial sleep extension may be—especially in a particular sport competition where sleep deprivation tends to prevail, e.g., as in ultra-endurance races where sleep can be a limiting factor. We also believe that the beneficial effect of sleep extension would be accentuated in people who are chronically sleep deprived for multiple reasons.” Study mention; comparing high-intensity vs. aerobic training on mitochondrial development: Superior mitochondrial adaptations in human skeletal muscle after interval compared to continuous single-leg cycling matched for total work “High-intensity intervals compared to moderate-intensity continuous training in cycling elicited superior mitochondrial adaptations in human skeletal muscle despite equal total work. HIIT = 4 x 5 @ 65% max watts; aerobic = 30min @ 50% max watts.” Volume was the same in both conditions – aerobic training would require more volume than HIIT to get the same gains. Is there a way to determine which of the four triathlon race distances you’re built to perform the best in? Long course vs. short course, etc. Can you use past results to judge what distance triathlon is the strongest? Also factoring in what you’re able to do with training given other life obligations and how that plays into ideal distance to focus on. Ironman veteran taking on her first stand-alone marathon, specifically the Glacier 3000 in August in Switzerland, on a glacier and up a mountain with 1,900 meters of elevation gain. Should I also add leg extensions and gym workouts? Hiking and running combos? Trail running over or at MAF? Using a high altitude tent; when to start sleeping in that? Female runner having trouble with health and weight issues. Also dealing with grave’s disease, IBS, depression and taking a progesterone-only BC pill. Question on weight loss; despite decent miles and eating well weight is not budging. What to do? Our episode on natural healing for depression with Dr. Tamsin Lewis. All the focus on female amenorrhea on the podcast lately: is this really that common? Meanwhile, it seems like overfat athletes is more of a problem; what are the effects of training too much with impact while too heavy? Tawnee’s blog response to this question and outlining the real deal with amenorrhea. Our podcast with Nicola Rinaldi, PhD, on healing amenorrhea. Matt Bach will be joining Life Post Collective to talk about the male version of this. More resources for female athletes dealing with hormonal issues over atLPC. Use code “ep2017” for your first month free on LPC! Question on training for Boston, followed by an ultra four weeks later, and then later this year another marathon and ultra – how to structure training and where to fit in long runs while accounting for recovery that’ll be needed and mitigating stress. The post ATC 230: Safe Supplementing, Banking Sleep Before All-Nighters, HIIT For Faster Mitochondrial Gains, Determining Your ‘Best’ Triathlon Distance, and More first appeared on Endurance Planet.

Sponsor: Head over to our Shop Page where we’ve added even more awesome products that we love and use, including Lakanto Monkfruit Sweetener, Vital Choice seafoods, and Vital Proteins (their collagen is top notch!). Everything we offer is centered around helping you achieve the ultimate in health and performance and you can also feel safe that you’re getting the best-quality products and services available today, we’ve done the research for you. Also don’t forget to shop Amazon via EP (click that big yellow banner to the right). Dr. Richard Maurer is a naturopathic physician, author, and expert in metabolic recovery and health. His 2014 book, The Blood Code, demystifies blood test results & body fat measurements to reveal the primal diet and fitness needs that lead toward health and longevity and also that correct weight problems, hypothyroid symptoms, prediabetic conditions and type 2 diabetes. he’s also a triathlete and comes from a family of endurance athletes. Get the book here. Get out your pen and paper to take notes on this special episode: Richard’s story and why he chose to be a naturopathic doctor and write this book to empower us, the patient. The Blood Code empowers us with tools to be our own expert, use metabolic to assess our health, and prevent or reverse health issues including: Type 2 Diabetes High blood pressure Weight issues Cholesterol and lipids Dr. Maurer’s family history of diabetes and his personal ordeal becoming pre-diabetic, even as an athletic doctor. How he turned this around and “manages” his genetics to avoid disease. Getting into insulin, glucose, the lipid panel, and HbA1c. Insulin We want to be insulin sensitive, but going too LCHF all the time can lead to too much insulin sensitivity, which can be a bad thing. Why this is the case. Read more from Dr. Maurer on why too much insulin sensitivity can be harmful as well. HOMA IR: Calculating insulin resistance vs. insulin sensitivity based of blood tests. Use the HOMA IR calculator here. How to fix IR. To clarify: What’s the deal with LCHF people or athletes still having high blood glucose even fasting? Is it genetics….stress…. IR….some or all of the above? On monitoring BG throughout the day Metabolism is burning excessively and not able to keep up with glycogen requirement)) When to recommend LCHF diets vs. when to avoid them. On men and LCHF, using Dr. Maurer’s experience. Cholesterol It seems like we’re still conditioned to think we should just want to see lower cholesterol but this isn’t always true. What are the key things we should assess and consider when looping at a lipid panel? Can triglycerides (TG) and HDL be too low and why? A LCHF diet can lead to too low triglycerides/cholesterol, why? What Dr. Maurer considers to be ideal cholesterol numbers for men and women separately, and the answer might shock you! TG:HDL ratio, don’t go less than 0.5 (TG divided by HDL). More on the TG:HDL ratio here. On LDL and particle size and number. With conventionally “high” cholesterol, how Richard will guide a patient and make recommendations. Supplements Dr. Maurer’s thoughts on using supplements for certain conditions, including BG regulation. Supplement as little as possible. What he takes. Thyroid Defining thyroid conditions, in particular hypothyroid issues. Perhaps hypothyroid is not as bad as it sounds. More on Dr. Maurer’s thoughts on thyroid. Defining TSH, what ranges he uses for TSH (i.e. what’s his definition for high TSH that could be indicative of hypo), and why is TSH not enough to assess thyroid health, and Free T3 is the most active form of thyroid and we want good thyroid health to convert into active T3….. but diet can screw this up. T3 can drop with too much insulin sensitivity/LCHF; this slows down metabolism. T3/thyroid also sensitive to the exercise and temperature in which we exercise. Overheating = hypothyroid, it’s fast to react Words of wisdom There’s often a tradeoff some exercise is great, but too much exercise starts to extract from our health. What do you think the threshold is for this and how to manage it? The post Dr. Richard Maurer: Decode Your Blood Tests For Optimal Results – Managing Insulin, Cholesterol, Thyroid, Weight, Fitness and More first appeared on Endurance Planet.

Sponsor: Head over to enduranceplanet.com/shop to check out some awesome services we love and recommend for athletes. Like Inside Tracker, where athletes can get up to 30 biomarkers tested, learn the true state of your health, and use this information to better your health and performance by making the right diet tweaks for your needs and so on. Use code “enduranceplanet” for a 10% discount off your next Inside Tracker test. Also if you’re not already, you need to start shopping at Thrive Market, which is basically Costco meets Whole Foods meets Amazon. Sign up for an annual membership using our links at EP.com on the show notes or shop page, and start saving on healthy food, personal care products and clean products for the home. Shop conveniently from your home computer or your smartphone. The membership is not something you will regret, take it from me. I’ve saved hundreds since becoming an member and have saved time too that I can invest back into the rest of my life and well-being.   Ben Greenfield is back for another edition of Sports Nutrition: Meal Frequency Dandelion tea Is it better to have more or fewer feedings throughout the day? Can eating more often have a beneficial effect on blood markers, as long as it’s healthy and moderate portions? How does this compare to the benefits seen in intermittent fasting/LCHF trends of late. JISSN position statement on meal frequency, “Increased meal frequency appears to have a positive effect on various blood markers of health, particularly LDL cholesterol, total cholesterol, and insulin.” Alan Aragon et al meta-analysis on meal frequency that is mentioned. More from Aragon. Slight correlation with eating more leading to weight loss (i.e. metabolic advantage). But are there tradeoffs to frequent feedings? Protein absorption – we can absorb about 30-40g max per feeding for proper protein synthesis. Sweet spot is 3 meals a day. Wired to Eat by Robb Wolf Supplements For Strength and Endurance Competition What are specific supplements for an athlete trying to compete at a high level in both triathlon and strength competitions like Crossfit. Creatine HMB ATP Beta-Alanine – Listen to SN 235 for more in-depth talk on beta-alanine. BCAAs – such as PerfectAmino. How Much Fat Can We Absorb in a Meal? Is there a general rule for the amount of fat someone can absorb in a single meal? Assuming one can consume excess fat in a meal, when does too much dietary fat have negative consequences like gut upset of fat mass gain? Fat oxidation during exercise can be up to 60g per hour, but a big portion come from endogenous fat. The speed at which fat moves through GI tract is about 2 hours (from eating to emptying). We can eat 1,000 calories of fat maximum (~110g), BUT it’s better to keep it at 60g fat per meal, maximum, and any more may be a stress on GI tract, uncomfortable, etc. Carb ‘Sensitivity’ & LCHF/Keto Over a long period of time following a LCHF diet, does the body lose its ability to handle carbs? Are we doing harm by not eating a diet balanced in carb/fat/protein? On one hand, no reason to believe that low-carb affects ability to digest carbs. But on the other hand, maybe low-carb can affect our ability to use carbs… New review in the Strength and Conditioning Journal titled “A Case for and Against Ketogenic Diets in Athletes.” With long-term keto, glycogen levels in muscle and the liver may or may not be compromised but “the athlete will likely lack the metabolic machinery needed to fully use them as fuel sources.” “Although ketone bodies may serve as a substitute for CHO, they may also paradoxically reduce endogenous CHO availability through inhibition of hepatic glucose output, therefore lowering the capacity to sustain higher intensity efforts (6,9). These findings emphasized the point that although glycogen levels in muscle and the liver may or may not be compromised with long-term KD, the athlete will likely lack the metabolic machinery needed to fully use them as fuel sources. It also suggests that while long-term KD may allow time for adaptation, short-term (i.e., 4 weeks) CHO restriction may compromise muscle glycogen stores.” The post Sports Nutrition 237: How Much Fat Can We Absorb Per Meal? Plus: ‘Ideal’ Meal Frequency and Supplements For Strength and Endurance Competitions first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! Sponsor: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. No gimmicks at LPC, Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals. As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever! On this episode of Ask the Coaches: Tawnee’s “experiment” drinking FitVine wine the night before this recording. On reading books instead of social media, and this article. Click here for the book that Tawnee’s currently reading. The Paleo pancakes that are the bomb. Lucho gets “called out” on his eating habits (i.e. low food intake and inability to gain weight) by a respectful fan offering constructive criticism, and gives his response. Is their ANY benefit from doing “out of order” brick workouts? Such as run-bike or bike-swim, or other combos. What would be potential pros and cons, and benefits? One of Tawnee’s old favorite workouts was a run-bike-run-bike for as long as you need to go, keeping the intervals relatively short. How do people deal with the guilt associated with training? In particular when you have little ones at home that you want to be with as much as possible, but you also want to make sure you stay healthy and fit. Transitioning out of orthotics for athletes with a history of Achilles tendinitis. Transitioning to minimalist shoes and how Tawnee went about it (taking years to do it safely). For 2017, Xterra has changed their point system to be total cumulative points versus only scoring points from your top four race finishes. So competitive athletes may choose to up their quantity of races, such as racing 8 or 9 races in a 14 week time frame, including USAT Nationals and ITU Worlds. How can one race this often while maintaining fitness and recovering well. What to monitor to stay on track for optimal performance, how to prioritize races, and what too do between races. JISSN Study on beer drinking post-exercise and its effects, mentioned by Tawnee. Ron’s story leading to his current problem: I ran track and cross country in high school but wasn’t very good. Was mostly sedentary for 20+ years after that In 2010 at 39 years old I weighed 327 lbs and was on all kinds of blood pressure and cholesterol meds and had frequent gout attacks I lost 150 lbs from March to December 2010, basically following Atkins induction (less than 20 g carbs/day) I started working out on a recumbent stationary bike during that time, all of this was doctor monitored and approved Once I hit 180 lbs my doctor suggest I start running so I signed up for a trail half marathon for my first race J 11 months later I ran my first marathon and finished my first half ironman five months later Now I have finished 3 ironmans, 4 half irons, 1 50k, 15 marathons and I’ve lost count on all the other distances. But now, something’s not right… he describes symptoms of burnout (mental, physical), erratic heart rate issues including a high heart rate when running, and is always just feeling like something is off. Doctor says he’s fine, but is he really? Is it overtraining? HPA Axis dysfunction? How to dig deeper to get solid answers and who to go to for help. The post ATC 229: Can Training Can Make You A Better Parent, Benefits of Out-Of-Order Bricks, How Much Beer Is ‘Too Much’ After Exercise, And More first appeared on Endurance Planet.

Sponsor: Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click theAmazon links in the show notes. On this show we’re joined by Nicola Rinaldi, PhD, an expert on hypothalamic amenorrhea and author of No Period Now What, who’s here to talk all about why we lose our periods, how to regain a missing period and how to live a healthy, fertile life whether or not kids are a goal. This talk dives heavily into the research that’s available as well. Defining hypothalamic amenorrhea (HA) and risk factors The network of hormones that communicate and control our cycles and fertility starting with our actions and the hypothalamus. Variables that lead to decreased communication in reproductive hormones. Quote from the book, highlighted by Tawnee: “No matter what our conscious minds think, if our hypothalamus senses an unfavorable nutrient balance or stress environment, it will shut down the ability to cycle and procreate.” Nicola’s story of losing then regaining her period and fertility. It’s important to point out this doesn’t just happen to high-level athletes! What are tall-tell signs one is at risk whether it’s an unhealthy approach to exercise, food, body image, stress or all of the above – maybe some women don’t even realize they’re harming themselves. 5 risk factors: Low body fat Decreased food intake Constant hunger Stress Exercise Is the #1 factor in HA is lack of energy availability? HA women have higher levels of perfectionism. Exercise obsession – how much is too much? How come some girls can handle more and still get a period? HA vs. PCOS What is PCOS, how does it differ from HA, and how women can figure out if they have PCOS or HA. Similarities and differences. Must have two of three specific symptoms for it to be PCOS. Why is HA unhealthy as is using BC to “fix” it? The potential consequences beyond brittle bones and infertility. Predisposition to heart disease. Cognitive decline. BMI numbers associated with losing a period. Birth control (BC) pills are not an accurate indicator of health. Thoughts on using BC to get and maintain a period that might not be present otherwise. Nicola’s take: Be on BC and get an “artificial” period or get off BC and have no period? (For those gals aren’t quite ready to do the work to get back the period naturally.) HA recovery The recommended steps for women to take. Who to see: a conventional doctor, naturopath, health coach, etc.? Healing on your own? Eating recommendations for healing and how to adopt a healthy mindset and ditch restrictions in the process. Thoughts on supplementing with bioidentical progesterone or other supplements like estrogen, chasteberry, etc., as a way to speed the recovery process? Is hormone testing of some kind is needed? In healing phase, thoughts on decreasing exercise and by how much? Some studies show if food is adequate (thus EA) maybe a decrease in exercise isn’t as necessary. Tawnee’s personal story on regaining her period and how she had to decrease exercise to not just because of the phyiscal stress but the mental stress she had toward sport at the time. What other variables go into healing such as stress management. How can girls like us ditch the stress when it’s so programmed in our blood and DNA?? What if it’s not working – still no period?! What to do? Thoughts on Clomid or Femara as treatment for normal menstruation and ovulation. What’s the normal BMI for women to get to for having a period with normal ovulation and luteal phases, and if it’s a goal, pregnancy? Making a return to training/exercise Women who’ve recovered from HA: What’s next? Are we able to resume an exercise program and keep a normal period? Fertility Other issues like ongoing low progesterone and luteal phase defect. How does a history of HA affect future fertility? Do women with history of HA struggle to get pregnant? Does the duration of HA make a difference i.e. 6 months vs 10 years of HA? How long should you recover from HA or what signs should you see before it’s time to try to get pregnant? Doing all we can for the health of the unborn baby – what can we do to make sure we’re building a “palace” for our little ones and not letting our own exercise/food addictions take over and cause us to stay too lean before/during a pregnancy? More and more women are exercising during pregnancies at levels even doc’s didn&

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! Sponsor: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, fitness, nutrition (including her custom recipes) and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. No gimmicks at LPC, Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals. As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever! On this episode of Ask the Coaches: Follow-up on cold workouts and HR issues covered in ATC 227. Some athletes find their RPE lower and heart rate takes longer to increase in cold weather. We talk further on the individual nature of how weather affects our training. On MAF volume and how much you need, probably the #1 question we get… Take a listen to past shows on this topic here. Lucho chimes in with some wisdom and why not to cut corners or try to do the least amount possible. Building a home gym, what would be included, what would be omitted and also hear the difference between Tawnee and Lucho’s home-gym vision. How do you recommend building it over time? It seems like it’d very easy to go over board. Of these which are necessary: Kettlebells, dumbbells, barbells and plates, trap bar, pull-up bar, medballs, swiss ball, TRX, sled…? If you were starting out fresh, what would you buy first? Kettlebells vs. dumbbells. Tawnee mentions she has a detailed post on home gyms over at LPC (with pricing breakdown), check that out here. Pro triathlete sings the praises of MAF training. Why, at the start of his runs, would one experiences a sharp spike in HR, even a very easy jog. His MAF HR is 140 but he will spike into the 150s easily in those initial 20 minutes. Late-night or midnight race start questions: Advice regarding sleep for a night-time ultrarunning race, in this case a 100k that starts at 7pm. An OCR event that begins at midnight with 8 hours to complete as many laps of the course as possible. Recommendations for what to do and eat during the day before the race start? Also how to tackle sleep; sleep in as late as possible or wakeup at normal time? What meals are most important? MAF training for Leadville success. An EP listener chimes in on his experience going 8:39, ranking 59 out of 550 for age category 40-49, with a body that performed flawlessly thanks to dedicated MAF conditioning. Meanwhile he says that all his buddies are sugar burners and they did well but with higher heart rates; although, they are 10 years younger and don’t get the whole metabolic/fat adoption/MAF concept. How to go sub 8 this year? The post ATC 228: How To Build A Home ‘Gym,’ Lucho’s Volume Philosophy, Late-Night Race Starts, and More first appeared on Endurance Planet.

Sponsor: Head over to our Shop Page where we’ve added even more awesome products that we love and use, including Lakanto Monkfruit Sweetener, Vital Choice seafoods, and Vital Proteins (their collagen is top notch!). Everything we offer is centered around helping you achieve the ultimate in health and performance and you can also feel safe that you’re getting the best-quality products and services available today, we’ve done the research for you. Also don’t forget to shop Amazon via EP (click that big yellow banner to the right) to further support the show. Sponsor: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start (and let’s face it, there is an overwhelming amount of information on the interwebs) head to Life Post Collective, an inner-circle community created by Tawnee. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. No gimmicks at LPC, Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. As a special offer for EP fans, we’re offering a New Year’s deal where you can get your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever! On this show we’re joined by Jae Gruenke, GCFP, a Feldenkrais practitioner and founder of The Balanced Runner. For the past 14 years she has helped runners from beginner to Olympian learn to run pain-free, efficiently, and fast. She specializes in helping those whose problems have not resolved with medical treatment and those transitioning to natural running form, minimalist footwear, and barefoot running. She teaches in the US, the UK, and Germany and also offers The Balanced Runner Online Running Technique Camp and other online programs, find out more at www.balancedrunner.com. Topics we cover: A different way to tackle things: Jae’s background in dancing and becoming a runner. Jae thinks and operates a bit differently than most when it comes to how to build a solid runner. She explains her philosophy, techniques and what makes her different. She teaches neuromuscular education techniques using the Feldenkrais Method – retrain the brain. The mind-body connection to running. Why classic workouts/strength training are often not enough for runners especially to resolve injury. Why a lot of experts, physios, coaches, etc., still can’t help people resolve reoccurring running injuries. Specific running issues and remedies: When running we want our hips to shift – a little – and not be too stiff, why this is and how it should all work in the kinetic chain… “The one thing that works is learning to shift your pelvis so your weight goes all the way over your right leg so your gluteus medius doesn’t need to overwork nor your knee turn inwards. This requires a movement of your pelvis and spine, and this brings us back to core stability and the more effective alternative, core action.” What would prevent someone from moving their hips adequately? i.e. Tight hips: causes and solutions How to fix a runner with chronically sore quads – more in Jae’s blog here. Importance of arm swing (if we don’t get to it above) Improving hip extension – is the couch stretch enough? Correcting R/L imbalances and why the R side is always dominant no matter if your left- or right-handed Glutes: are the usually overworked or underdeveloped? Mention of the book “The Talent Code” and how its themes tie in. And much much more in this episode! The post Jae Gruenke: End That Injury For Good! Re-Train Your Brain To Run Faster, Smoother and Injury-Free For Life first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! On this episode of Ask the Coaches: Followup on strapless HRV app: There is on! Check out HRV4TRAINING if interested, which uses the iPhone camera (and does not need a separate heart rate strap). Lucho drools over a fan selling his 2000 Litespeed Saber frame. Is MAF affected by COLD temperatures? Whether freezing temps or temps in the 40s (F) for SoCal folks, can cold weather cause our pace to slow down in order to hold MAF? Swimmer’s ear – “doctor Lucho” shares his remedy. If a swim injury (or swimmer’s ear) has you out of the pool, how to redistribute that training volume if you’re a triathlete? (caution against adding too much extra running too quickly). Are aerobic benefits the same regardless of sportwhen using the same heart rate ranges (i.e. 180 Formula)? Not looking for sport-specific gains, rather, for my general aerobic health. In ATC 222 we basically say, “Metabolic Efficiency Testing is the new MAF… (The testing) is a scientific approach to Maffetone’s principles.” Explaining the philosophy behind this statement. How to interpret ME test results from a super efficient fat burner – is it now time to focus on getting faster and not get overly obsessed with how much fat burning can happen? Using your Metabolic Efficiency Test to determine HR zones and training needs, being specific to your race goals. Explaining and clarifying some basics of Jack Daniel’s method with real-life application: Intervals should be done at 95-100% of V02MAX or 97-100% of MHR Using VDOT score, what happens if it’s hard to get HR that close to max using the VDOT interval pace, as well as having a hard time getting HR close to Threshold using the VDOT Threshold pace. Good post by Steve Magness on VO2max The post ATC 227: Cold’s Effect on Aerobic Training, Fat Burning Then Speed, Daniels’ VDOT Workouts, and More first appeared on Endurance Planet.

Sponsor: A New Year’s freebie deal you don’t want to pass up: If you’re looking to take the holistic healthy life a step further but you’re not sure how to start (and let’s face it, there is an overwhelming amount of information on the interwebs) head to Life Post Collective, an inner-circle community created by host Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness, athletic performance and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. No gimmicks at LPC, Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals. As a special offer for EP fans, we’re offering a New Year’s deal where you can get your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever! Michael J. Breus, Ph.D., is a clinical psychologist who specializes in sleep, biorhythms, and improving the lives and sleep patterns of patients using chronotypes. He is the author of The Power of When that explains the concept of chronotypes and the four categorizes everyone falls into, which then helps you discover the perfect time for you to do everything including when to have sex, workout, sleep, eat, ask your boss for a raise and much more. No matter what your goals are, reading The Power of When and understanding your natural chronotype can change your life and speed your path to self-optimization. Take the quiz to discover your chronotype here. On this show you’ll discover: Michael’s background as a clinical psychologist and sleep expert… and how he found success with using chronobiology more than other techniques. The four chronotypes and their origins (scientific backing and the animal names they’re given): Lions Bears Wolves Dolphins LIONS Conscientious, stable, practical, optimists, overachievers, prioritizing health and fitness and strategizers. leaders yet introverts. Morning people, like really early risers with high morning cortisol For Lions instead of doing fasted workouts fueled by caffeine in the AM instead we should eat soon after waking, skip the caffeine until later, take a few min to contemplate goals and plans, and have sex – all before 8am! Then get to work, but don’t rush into solo work – connect with people, have meetings. What about early-morning emails for Lions? BEARS These guys are 50% of the popular and whom after we model the standard daily routine of 9-5 work and such. What makes bears bears? Cautious, extrovert, friendly, open-minded, aspire to be healthy, likes familiarity WOLVES The night owls: Impulsive, permissive, creative, moody, insightful, intuitive, risk takers, pleasure seekers, emotional – and not morning people. EP fan asks: “Do you have any advice for someone who only has time to train in the morning before work, but who has, for his whole life, been a so called night owl and thus horrible at waking up/training early?” DOLPHINS Only turn off half the brain when sleeping so to speak Cautious, introverts, neurotic, intelligent and often insomniacs…. many athletes are high stress who also have insomniac tendencies. OCD perfectionists, but risk avoidance How can dolphins attenuate episodes of insomnia? Using “Bed restriction” techinques for insomniacs YOUR TYPE Are athletes usually of the same chronotype or is it as random as the general population? Athletes are usually Lions and Dolphins Can you change your chronotype so that your can train, work and sleep as you WANT/NEED to in life and overcome the genetic chronotype you were given? Chronotypes are based on the DNA we’re borns with and can’t be changed but we do tend to evolve over time. You can use 23andme data to further nail down your chronotype. PE3 gene Can you be more than one type and what to do if you are? How to really find out your type. Many athletes need to train in the early hours before work, kid duties and other life stuff: Should we just suck it up and train early or truly try to reorganize our lives for better results? The use of light therapy to optimize your biorhythms and how this helps you get up early and have energy even if you stay up late or have trouble sleeping through the night. The best time for sex and how to optimize sex with your partner by finding the right time for both of you! Are certain types are more stubborn and unwilling to follow your guidelines? WHEN TO WORKOUT Best time to run/workout: Varies by up to 26% from morning to evening Best time relates to when you wake up Lions – 5:30 p.m. Yup, even though they’re morning people, Lions should workout later in the day and not first thing in th

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN’s new bar made with coffee beans! On this episode of Ask the Coaches, the first of 2017: Quick discussion on a great blog post by Steve Magness: What Actually Matters – Concepts of Details? On cleanses as we get into the new year: How about thinking about it a different way and an opportunity to ADD more to your life, not restrict! We are doing New Year cleanse/reset over at lifepostcollective.com, and looking to add and enrich our lives – not just restrict. Tawnee shares a few things she’ll be adding to her 2017 including more turmeric. Some sarcasm and fun from our Swedish friend, PÄR TÖRNHULT If you’re at triathlete, should you bother with all MAF training if you can only train 7hr a week? Or is it not enough of a stimulus? Or can you mix it up? (And those 7 hours include SBR, so less than 50% of that is running.) Is the heart rate associated with LT, AeT, and MAF all the same? The biggest factor that separates MAF from most other approaches to training and setting HR zones is that MAF focuses on METABOLISM to set your target HR, whereas most other approaches focus on the CARDIOVASCULAR system to set zones. MAF wants you to be in fat-burning zones How does this correlate to AeT, i.e. aerobic threshold and LT, lactate threshold MAF training for those healing from plantar fasciitis can be promising to stay injury free MAF progress going from 11:30 to an 8:23 pace at 138 heart rate, but after that it went back up to a 9-9:15 pace then plateaued – what to do? Changing the stimulus: it’s either volume or intensity that needs to change! Followup on the acid reflux issue mentioned in this recent show with Dr. Maffetone. Health specialist chimes in to add advice: “The athlete complaining of reflux said it got bad on the swim and worse on the bike. I would have liked to know how his race day tri suit, aero time and race pace diaphragmatic involvement played into significant increase on pressure of the lower esophageal sphincter. Sometimes we can dial in exactly what we eat but don’t take into consideration how food gets into or stays in our stomachs. Particular attention to pressure around the waistline, aero position, and when/how one eats can also have a significant effect on reflux. Because we are already depleting precious blood supply to the GI system, absence of gravity (swimming and aero position) can take a toll on esophageal motility.” Former power/speed athlete transitioned to endurance and is now doing triathlons and Ironman but unsure of aerobic efficiency. How to decide to go with a MAF-based plan, or Friel, or what… how to choose; how to know; what to do? The post ATC 226: Add to Your Life (Don’t Restrict) in 2017, Is a MAF or Friel Plan Best For You (Why It Depends), and More first appeared on Endurance Planet.

Sponsor: Head to enduranceplanet.com/shop for a wider variety of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Be sure to stock up on PerfectAmino, which comes in powder or pill-form and is an athlete’s secret weapon featuring all the essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. Plus don’t forget to open Amazon via enduranceplanet.com to do your online shopping! On this episode of Sports Nutrition 236, we have a special guest host, Dr. Steve Gangemi aka The Sock Doc. In addition to his chiropractic practice, Steve is a board-certified sports nutritionist and joins the show to tackle your questions… In This Show: How to help athletes with excess anxiety and unnecessary stress, mentally speaking, especially females? Are there supplements, certain macro ratios or specific foods would we advise for athletes dealing with anxiety, worry and high stress? Should one avoid IF and sugar? How to find the proper nutrition for one’s cognitive needs? Should one get tested to measure for deficiencies and imbalances, which is best to do first: urine organic acids, blood or hormone? GABA and nourishing your neurotransmitters. Steve shares his balanced approached to diet and nutrition. Pros and cons of nutritional ketosis, and understanding the risks of taking it too far. Trouble in keto land: Ironman athlete wants to know if going from low-carb/loosely Paleo to fully ketogenic was too much for the body and the cause of his performance decline. Other potential negative impacts from going full keto: an increase in resting HR, drop in HRV, drop in power, slower MAF pace, and increase in racing HR. The concept of carb cycling for best results Adopting MAF after year of dealing with an injury and also learning to wean off carb dependence. When diet, fasted workouts and low carb can go too far, especially for females. Achieving healthy body composition and understanding the red flags if your body is getting too lean. Could you have signs of an eating disorder and not realize it? Abnormally high blood glucose reading despite a lower carb diet, healthy lifestyle and regular exercise? What should you do if glucose levels commonly are 105-120 up to 140s upon waking. Could this be a sign of a more serious issue that requires investigation? The post Sports Nutrition 236 with The Sock Doc: Food and Supplements to Ease Anxiety, Pros and Cons of Ketosis, and Chronically High Blood Sugar first appeared on Endurance Planet.

Sponsor: If you’re looking for that extra bit of support to build a richer, fuller, healthier life head to Life Post Collective, an “inner circle community” created by host Tawnee Prazak where she shares her expertise on holistic health, wellness, nutrition, fitness and more, and helps you on your path to optimization. Right now you can join Life Post Collective for just $1 for the first month; use the code “holiday2016” when signing up. See you at LPC, where you will enjoy direct access to Tawnee and a like-minded community all working toward common goals. On this episode with Dr. Tamsin Lewis of Curoseven, we dive deeper into female issues, how to be a healthy fertile female athlete and Q&A: Tawnee shares personal details about regaining her menstruation once she made the decision to stop being such a hard-hitting athlete, and the time it took for her periods to normalize. The value of tracking your female health and cycles. Tamsin shares more of her story from pro triathlete to regaining health and her pregnancy. Depending on the situation, normalizing one’s period after years of amenorrhea can take time, even years. A crucial variable in proper HPA axis function and healthy hormones for a normal cycle is energy availability (how much you have once you subtract energy expenditure from energy intake). Questions from female athletes: Competitive female endurance athlete wants to start a family with her husband. She recently stopped taking the pill and hasn’t gotten a period back yet. Is it normal for a woman’s body to take time to readjust after being on the pill for so long or is there potentially a deeper issue to address? Are there certain tests to determine if there are underlying problems? Scale back on exercise (and if so to what extent)? Supplementing? Thorne Basic Prenatal and what else to be healthy before baby? Breastfeeding while training and racing an Ironman – are there special considerations? Was very active during pregnancy, so this is not too much of a new extreme. Bouncing back to great fitness postpartum – faster than before! But what can female athlete moms expect as far as performance after weaning and hormones regulating? Does breastfeeding or not breastfeeding (i.e. the hormones) influence performance? The post Dr. Tamsin Lewis: Regaining Menstruation, Breastfeeding for Athlete Moms, Postpartum Performance and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Be sure to check out UCAN’s new bar made with coffee beans!   On this edition of Ask the Coaches with Tawnee and Lucho: Is there a difference and/or pros and cons to doing a bulk of your MAF/base miles on an incline vs. on a flat surface besides the slower pace on inclines? Clarifying the difference between junk miles and MAF/aerobic training? Junk miles: Anything that is helping toward your goal(s), or, worse, working against your goal(s)! If you’re freely and loosely exercising and not “training” (like Tawnee mentions) this isn’t necessarily junk miles because there is the health benefit to being active! A triathlete who raced Ironman Kona this year chimes to discuss the severe gut, nutrition and hydration issues he had, and wants some advice and answers as to what was going on to avoid these problems in the future. Our podcast with Paul Laursen in which he discusses hydration guidelines and how to race well in heat. Hyponatremia risks and knowing how to properly hydrate to stay safe When racing the marathon: push harder and take risks, or run conservative for a “safe” race? On one hand we need to set realistic goals, on the other hand we should take realistic risks! Mental toughness and central governor talk Learning how to believe in ourselves and not feed negative thoughts that work against our race outcomes. (No “I can’t”!!!) Tawnee’s ‘Mental Toughness’ series on LifePostCollective.com. Join now and get the first month for just $1 with code “holiday2016”. Followup on sweet spot training for running – is this basically polarized training if your intervals are around threshold and VO2max? Are longer intervals at 10k effort considered a sweet spot for running? How much training can be “intensity” and discussing risk vs. reward? The Stephen Seiler video on his research that is the basis of polarized training Takeaways: DISCIPLINE! Easy must be easy, hard must be hard. Don’t run up a hill on an easy day! Also remember many research studies are looking at elite athletes who can handle the stress because it’s their job! “Training at LT is too much effort for too little gain” How about not training very much at MP at all! Instead: polarized, sweet spot, etc. What are the details of high intensity? Comes down to “tolerable accumulated duration” – how long at what intensity can you tolerate? I.e. 90% for longer duration more tolerable than 100% for shorter duration. “Effort matching model” Polarized as not just short very hard efforts of <3min, but harder efforts for 4-8min at ~90% (sweet spot?). It’s not so much about periodization; rather, just a lot of work happening, and most of it low intensity – but as you get closer to races, hard sessions get harder and easy gets easier. The post ATC 225: What Constitutes Junk Miles, Breaking Mental Barriers for Better Race Outcomes, Risk vs. Reward with Intensity, and More first appeared on Endurance Planet.

Sponsor: Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click theAmazon links in the show notes. Sponsor: Also, head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance! On this episode of TriNews with Thorsten Radde: Top-3 favorite triathlon moments of 2016 ….Thorsten and Tawnee each share theirs. What do you think? What are your favorite moments from this year in triathlon? Email or tweet at us to let us know! Tawnee’s Gwen Jorgenson and Nicola Spirig Olympics battle, with Gwen getting gold and Nicola getting pregnant right after the race! Patrick Lange’s record-breaking day in Kona (listen to our Kona recap here). Natasha Badmann’s final Kona performance capping off one of the most inspiring careers ever in the sport. Thorsten’s Roth & Frankfurt MBK & Diana Riesler’s consecutive wins and IMNZ, IMAZ and IM Malaysia, respectively. Big German wins: Jan Frodeno, Julia Grajer Special guest interview: Pro triathlete Joe Gambles Healing his Achille’s Transitioning to more minimalist running shoes as part of healing his injury Specializing in 70.3 vs. full-ironman distances Why he’s finally shifting to more Ironman focus “70.3’s build you up; Ironman breaks you down” In 70.3 vs. Ironman, it all comes down to the bike and for Joe the bike was a strength in 70.3 but a weakness in IM, and he’s working on fixing that On diet and nutrition: Fat-adaptation – Joe’s diet has transitioned to be better at utilizing fat for fuel He’s also a vegetarian and talks on that Other pros who are becoming more fat-adapted: Tim Reed, Sam Appleton, Benn Hoffman, etc. The secret to success: proper timing of nutrients and proper nutrients that complement the workout (high intensity = add back more carbs) Joe on being Heather Jackson’s coach Their plan that got Heather on the IM Kona podium (3rd) How they improved Heather’s bike and also got her out of a plateau Early season: Neuromuscular training High-cadence drills and developing an efficient pedal stroke Top-end power work, short-duration intervals/repeats VO2max workouts Add the high-end work to a huge bike base for the best success On the men and women’s race in Kona And more! The post TriNews: Get to Know Pro Joe Gambles’ Smart Approach to Training and Wellness, Plus 2016 Season Highlights first appeared on Endurance Planet.