The Endurance Specific Podcast

In todays Friday Fat Black Pete and I discuss stress and it's impacts on your body, especially when it comes to adrenal fatigue (something that I've been dealing with as a post issue of celiac diagnosis last year and something I'm writing about that will inevitably help you because for me it was the 'perfect storm'). What we forget or don't acknowledge is that stress is a stress is a stress and what I mean here is that the more stress we pile on from our lifestyles means the less training stress we can tolerate. We also go into using HRV (heart rate variability) as a way to track our stress responses in real time. The kicker here is that you might not even feel stressed but your sympathetic nervous (fight-or-flight) system is actually on overdrive and using the tracking apps and devices we link to below can help you become aware of this and create ways to minimise the SNS activity which when chronic will lead to break down and potentially adrenal fatigue. And finally we jump into one of the biggest stressors we load onto ourselves and this is sleep debt. Enjoy and as we said in the podcast ... let us know in the comments what you want us to discuss and we will randomly choose a winner to give some cool TriSpecific and Trigger Point swag. What we cover: The NUMBER ONE saboteur of your performance The major difference in a pro endurance athlete and you the AG endurance athlete is the... Adrenal Fatigue Mind-body Connection Heart Rate Variability specifically LF/HF values Breathing and how it effects both your sympathetic and parasympathetic nervous systems Sleep debt and more Links: Stress and performance:http://www.ncbi.nlm.nih.gov/pubmed/3108174 Stress and HRV:http://www.sweetwaterhrv.com/documentation/stressandhrv.pdf SweatBeat App:http://www.sweetwaterhrv.com/SweetBeatLife/SweetBeatLife_Features.shtml Heart Rate Strap to use with SweetBeatLife: Wahoo Fitness Tickr or Tickr Run Understanding HRV:http://www.sweetwaterhrv.com How to switch off and relax:http://www.heartmathstore.com Sleep and performnace:http://jamesclear.com/better-sleephttp://www.ncbi.nlm.nih.gov/pubmed/12683469 Getting better sleep: http://superhumanencoder.com/entrainer-acoustics/Sunrise clocks

In todays podcast Pete and I talk about the BIKE ... quite fitting because the TDF starts tomorrow and we all love riding our bikes. We discuss how to effectively and efficiently train the bike by looking into the 5 important systems we must train to reach our potential on the bike and become strong so we can race fast in Iron distance races. What We Cover: The 5 Systems and what they are Fatigue ... it's not all the same We go into each of the 5 systems and speak the why, and how we use and what we use. Links: http://www.trispecific.com/its-a-strength-game/

In todays Friday Fat Black Pete and chew the fat on developing mental fortitude and how attitude and how you train can help you develop the mental toughness needed to reach your potential. What We Cover: Session examples 5 keys to Mental Strength Where mental strength is developed in training Where athletes let themselves down Focus What Pete learnt in Cairns Ironman - so bloody important to further successes Race and Training reflections - why they're super important Episode Sponsor: Challenge Gold Coast is set to become one of those must do bucket list races on the Australian calendar. It’s a spectacular course – nice creek swim, undulating and challenging bike course through Currumbin and Tallebudgera Valleys (with King of the Mountain ‘The Beast’ section timed separately) and run with stunning water views along Currumbin creek, Currumbin and Tugun beaches. Entries are selling fast and will likely close off in the next week or two. Don't miss out on this inaugural Challenge race. Sign up here before it's too late: http://www.challenge-goldcoast.com.au/ Success Quote: "Courage doesn't mean you don't get afraid. Courage means you don't let fear stop you." -- Bethany Hamilton Show Links: Six elements of mental toughness

This weeks FFB Pete and I get to chew the fat with super successful coach Sergio Borges who not only has 128 Kona qualifiers to his name but isn't afraid to think and coach outside the box which obviously resonates with Pete and I. Sergio has dedicated the last 19 years to studying the ART and science of triathlon training. During this time, he has competed in hundreds of races of all distances including 21 Ironman races around the world (9:38 PR), over 60 half ironmans (4:12 PR), qualifying for the Hawaii Ironman World Championships seven times (so far). Sergio has also been nominated as "All American" by USA Triathlon, 9 times. After over 10 years of investment banking, he decided to apply his expertise to personal triathlon coaching. Sergio is a certified Level III USA Triathlon coach, Level II ITU Triathlon Coach, Level II USA cycling coach, coached the USA Elite, Junior Elite and U23 team at the World Duathlon in Switzerland in 2003 and the U23 Tri national team in 2004. Also has worked with USAT at the Collegiate National Camps, Recruitment Camps, lecturing at the Coaching Level I and II Clinics and writes for 3 sport magazines. Sergio was involved in the FIRST ever Paratriathlon Camp organized by CAF, is the founder of the JCC Triathlon Master Program and the Kids XTeam Triathlon Club. In 2004 he developed his own method – Inverted Training Periodisation and have since perfect it making Ironman Champions, Top 3 in 70.3 Races and many AG podiums around the World. Sergio combines his vast experience coaching athletes of all ages and abilities with a fundamental belief in the need for an individualised and realistic training plan for each athlete achieve his or her goal -- from staying healthy to becoming a champion! What We Cover: The periodisation model truly needed for triathletes and it's not to whats typically focused on Load Consistency Why fitness cannot and should not be rushed What you have to bring to the table Why neuromuscular efficiency is key to long course success What really needs to be focused on first What NEEDS to come before you add volume The truth about swimming and its importance in half and full iron distance racing Basically we chew the fat on so much more to help you be your best Links: Inverted PeriodisationSergio Borges X Training on Facebookhttp://www.sdxtraining.com/new/Endurance Movie with Haile Gebrselassie

Episode #32 of the Friday Fat Black has to be one of our best and longest yet. Pete and I get the pleasure of speaking with Greg Muller of Pure-Athlete. Greg completely blows us away with his knowledge on what's truly important to get the performances you desire. What We Cover: Major learnings and lessons of Performance from the military One of the biggest disciplines you need to acquire to ensure success The true foundations of Performance Preparation underpins everything Standards for Performance How being too strict can make performance fall away Why having the fundamentals are paramount Hyperbolic Discounting, what it is and why it matters How thoughts and belief systems affect performance The most important question we have to ask and continually ask Biochemical Individuality The two different mindsets and which one you need to have for success in sport and life Praxis - The integration of belief and behaviour The importance of critical thinking The two things that illicit change The laws of learning The 'tapes' we play in our head The Totem Pole Thoughts, Breathing, Hydration, Emotions, Nutrition, Bodycare and Exercise Justifications - the question to really ask ourselves The simple breathing formula to check stress levels Pure Athlete products, what and why they came about Recovery and it's importance - especially relaxing the mind What counts And so much more Links: http://www.pure-athlete.com/ TriSpecific FFB listener 20% discount code: pureaust and since the payments are in euro, don't worry Greg will look after you with some bonus products. Pure Athlete Recovery and the Totem Pole Book Recommendations:Power Versus Force Your Body's Many Cries For Water Water Logged You can connect with Greg via [email protected]

Today's Friday Fat Black comes to your from Far North Queensland (FNQ) as athletes gear up for Ironman this weekend. Pete and I cover some great tips for those racing and even if you're not racing these tips are going to help you. We discuss goals, attitudes, choices, mental states and how rushing performance on race day can ultimately kill your performance. What we cover: Racing Ironman Head Stuff, mental agility Were the head goes the body follows Are focusing on goals and outcomes hurting your performance Self Sabotage Choices Attitudes Rushing Performance TriSpecific's Pillars to Triathlon Success The #NewTarmac from Specialized and Kristian trip to the Dandenongs to ride it Links: Specialized's Tarmac Rider-First Engineered™ TS Pillars to Triathlon Success Report James Clear jamesclear.com/marginal-gains jamesclear.com/goals-systems

In episode 30 of the Friday Fat Black, Pete and I get to speak with TS and recent sub 10 hour athlete and ALL BLACKS Strength & Conditioning Coach Nicholas Gill on all things recovery. Nic understands that his athletes need to be able to work hard, recover quickly so that they adapt quickly and can get stuck back into more work. Thus creating optimal performance. It's through this work and with multitudes of other elite athletes that Nic has a great handle on the recovery methods to use. He has also written numerous papers and peered revied journals on the subjects of compression and cold therapy. What we cover: The all important recovery strategies The recovery KING What your days should start with Compression, the what, the how, the when, the type and the ALL BLACKS policy on them. Can compression garments actually hinder performance? When most injuries happen The mental side of recovery methods Can recovery be enhanced too much and affect the stress we want and need on the body to improve? Cold Baths - do they really work? Strategies for time poor athletes The 5 key things that need to be covered for optimal tissue health The backbone of performance … and what kills it Some simple things to do when your tired and to not let recovery go out the window Salt Baths … why? Links: Nicholas Gill (All Blacks S&C Coach) Pure-Athlete Sports Pump / Graduated Compression boots Trigger Point Tools Resets Dont have a bath … how about these options kids pools Ants pants blow up baths http://www.icoolsport.com/ https://www.optomo.com.au/product/inflatable-ice-bath-solo/ https://www.optomo.com.au/product/inflatable-ice-bath-team/

In todays podcast Pete and I get to interview successful age grouper, businessman and family man Ricky Jeffs of the erdigroup and Urban Hotel group. Ricky has been involved in triathlon since 1985 and has done 15 Ironmans while running a very successful and busy business. In this episode Ricky gives us some amazing insights on both business and in Ironman. There are so many great things in this podcast you'll have to listen again and again so you can implement and thus help with your own life success. One of my favourites was getting inspired from best practice. We Cover: What it takes to get more out of your race day and your sport What's really important The value of patience, working hard and being realistic with your life circumstances Choices The Schedule Motivation Goals That Anything is Possible in Life How to be ready when the stars align and what you have to do when the opportunities present themselves How to get stuff done in a busy life The benefits of a good team Why having a mentor is key A little mind hack to improve your brain! And so much more #moreawesome stuff. Links: Les Erdi Biography "Whatever It Is, This Is What It Is" This is the book I picked up "stole" from Urban Brisbane and if you're interested in success in life and business then get yourself a copy. Jack Welch Book "Winning" Urban Hotel

In todays Friday Fat Black Pete and I dive into the importance of being realistic about the goals and expectations you set yourself. Personally I hate the saying "you have to be realistic" or "realistically, I can only ....", to me that is being mired in mediocrity. I love Big Hairy Audacious Goals and while you could look at some not being 'realistic' right now - if you are willing to commit (you do know there is an enormous difference in being interested or being committed don't you) and give it the time, patience and dedication needed, backed with a never give up on your dreams attitude then almost anything is truly possible. We Cover: - How goals and expectations are a doubled edged sword - Breaking goals into two parts: Process and Move you forward goals - Focus and concentration - The NEED to look at things from a neutral perspective: What are the 'facts' right now. - Why you shouldn't judge your self worth on a workout or result - The expectations you should start with - Race day, how we focus on the wrong things which push us away from the goals we want. - Life circumstances - When to take your goals and expectations with you and when to leave the behind - Why you choke or make stupid avoidable mistakes in a race - and so much more Links: Goal Setting Visioning Understanding Your Why The mindset needed to reach your goals

In todays episode of the Friday Fat Black, Pete and I talk go deep into the understanding differences in training on gender and body types and why it's important to understand. We cover: Why understanding the differences on gender and body type matter How different body types react differently to training The 3 nails that athletes (namely male ones) hammer into the preverbal coffin. Why program structure matters Why guys bodies breakdown more then our female counterparts How we create an 'insurance policy' that allows us to train hard consistently Understanding that every type of training has a form of catholic and anabolic response and why they're both important in our sport Understand the distinct hormonal shift that occurs in training for Ironman and how to mitigate the negative effects What contributes to anabolic states and how they help us athletically and health wise What contributes to catabolic states and how they break us down Stress and important stress reduction techniques And so much more Links: Breathing Podcast Resets

In this weeks FFB podcast Pete and I get the pleasure of interviewing a good friend of mine and respiration specialist and practicing Anaesthetist, coach and pretty hand athlete Andrew Sellars. Andrew and I have know each other for about 8 years We cover: The untapped potential of breathing Simple effective cost free techniques to improve your breathing efficiency The problems with breathing tools like the power lung / power breathe Cramping in swim Why breath training should be a high priority Understanding respiration rate and patterning How your respiratory system is limting your performance Breathing coordination Where real core stability comes from and so much more. Links: Find out more about Andrewhttp://www.balancepointracing.com/ Bio Harnesshttp://www.zephyranywhere.com/products/bioharness-3/ Spiro-Tiger- USA/Canada- Aus/Nz- Europe Fact-Canada / Forum re Spiro Tiger

On todays episode of the Friday Fat Black Pete and I talk go deep in carbohydrate loading and why it's a joke and unfortunately the joke ends up on you the athlete. Here’s what we cover: Why we're passionate about this topic and the basis of this rant The two mistakes athletes make which become show stoppers My story about carbo-loading Why feeling hungry does not mean you're lacing in energy and that racing 'hungry' is ok Why athletes bonk / hit the wall How much storage do we actually have Your true energy needs in taper Can you increase CHO energy stores in race week. Fact or Fiction? The long term implications and consequences of long term fuelling habits of most triathletes The only two places the fuel i.e. CHO can go once your muscles and liver are full Carbohydrate intolerance Weight gain in race - it's not just water Our bodies infinite ability to store fat bought about by carbs How not to feel heavy, lethargic and sick on race morning The two biggest mistakes athletes make in the race itself The true reasons nutrition companies tell you to CHO load and how much cals you 'need' per hour to prevent the dreaded bonk The disconnect on what all carbohydrate sources actually are Changing what you do week-in-week-out in race week and it's effects Is more better? What about athletes that are fat adapted and topping off muscle and liver glycogen stores N=1 and what that means Racing IM Australia next and you're still a carb dependent athlete? - what you can do next week not to negatively impact your race performance And so much more

On todays episode of the Friday Fat Black Pete and I talk about a whole load of different topics. Here's what we cover: Learn about the benefits of Video analysis and how we're implementing it with our coached athletes and even some of our Blueprint athletes. Breathing and using a Turbine Injury beliefs - where run injuries maybe actually coming from Injury prevention tips Thoughts on tri shoes for the Ironman bike v road bike shoes #ALLERGICTOAVERAGE CAPS Exciting meetings I had a couple of weeks back with Specialized, Trigger Point and Craig Percival More on swim mistakes TriSpecific Camps (July is looking locked in ... details coming) One of the biggest killers of performance and the psychological ramifications FOCUS Visioning, how it works and use the whiteboard And more

Friday Fat Black Episode 23 - Swimming with Craig Percival In this FFB, Pete and I get the pleasure of speaking with Craig Percival about swimming, the common mistakes and some very simple tips to help you get out of the water faster and in better shape. I've know Craig for a number of years through Aquashop and being around Iornman expos but wanted to get him on our podcast after seeing some success his had with athletes and especially in the swim discipline. I'm talking wholesale changes in swim times and this is what perked my ears up. Craig is not only a very good swimmer himself (now holds the 10k swim record at Ultraman Canada including days 1 and 2) but also a very good coach too. It's a cracking episode. Enjoy. We'd love it if you are getting enjoyment and great advice from our podcasts if you could give us a 5-Star rating and review on iTunes we'd be forever grateful.

In this weeks Friday Fat Black Episode Pete and I go through a bit of a debrief of Ironman Melbourne. The good, the bad, the ugly. What were the good things we saw? What were the avoidable mistakes athletes were making? A bit of a fun FFB this week with some good tips you can take to the bank. Enjoy We'd love it if you are getting enjoyment and great advice from our podcast if you could give us a 5-Star rating and review on iTunes we'd be forever grateful.

Pete and I get the pleasure to speak to Chris 'Chicken' Chapman owner behind "The Running Company" specialised running stores around Australia. Chris brings a wealth of knowledge to the table and we discuss the differences in running for Ironman triathlon and straight running. The intricacies of shoes choice and athlete and how to ensure you get the right shoe for you. We look at common mistakes and a whole lot more. Kudos to Chris for recording this with us the morning after racing Ironman Melbourne.

Friday Fat Black Episode 20 - Why Repetition Works In todays episode Pete and I go through the 6 main reasons why repetition is SO important to realising your potential in Ironman. We tie it in with some game changing sessions thoughts. Enjoy.

Friday Fat Black Episode 19 - Mojo and Ironman Melbourne Race Week Lost your mojo? Pete and I talk about mojo and the steps to get it back. We go through race week and race day to give you some solid tips to be your best.

In this weeks Friday Fat Black, Pete and I go into the art of the Ironman taper and continue on with mistakes we see in the lead up to the race and in race week itself.

Today Pete and I go into talking the real starting point on fitness that most athletes neglect. Why?Because it's not really that sexy or could be considered boring. But it keeps you injury free and consistent which is the backbone of ultimate performance. We also touch on 3 areas you need to be looking if you have any sort of lower leg injury. And finally we cover some listener QNA. It's a ripper of a podcast. Enjoy

Friday Fat Black Episode 16 - Belief Today Pete and I talk about Belief. The mind is powerful when used in the right way and will help you make huge gains in training, racing and life. Enjoy.

Friday Fat Black Episode 15 - The Critical Focuses Leading into Ironman Melbourne This week Pete and go into depths in discussing all those critical aspects you need to have dialled in over this next 5 weeks leading into Ironman Melbourne. Or any race really. We cover consistency, sleep, nutrition, hydration, recovery protocols and removal of stressors. Again we cover all things that will improve your Ironman triathlon game.

Friday Fat Black Episode 14 - Pacing, Hydration and Breathing. This week Pete and I talk about the importance of pacing and cross referencing data points and intuitive intensity. We also go into the critical nature of hydration and how breathing is everything. As usual great info to help you improve your game.

This week Pete and I discuss the benefits of Repetition from San Diego. Yes we are in the US of A.. Repetition IS a game changer. Done well it will improve your performances light and day.

Friday Fat Black Episode 12 - Today Pete and I discuss why easy is important. Why we don't give slower athletes longer sessions because they're going to be out there longer and form under duress.

Friday Fat Black Episode 11 - Pete and I discuss the relationship of nutrition and hydration on injuries and overuse injuries. There is a big connection and you want to understand this. Injuries kill consistency. Lack of consistency kills results. Period.

Friday Fat Black Episode 10 - Pete and I discuss Goal setting for 2014 and why resolutions don't usually stick.

Friday Fat Black Episode 9 - 3326 Ride Day 1 and Recovery. This is short and sweet as we are a little tired and limited on time with getting ready to roll out for Day 2. We talk recovery and some descending tips.

Friday Fat Black Episode 8 - 3326 Ride and Fueling for it. Pete, Scott and I are hustling getting the logistics done and getting our awesome auctions items online at 33-26.com Short and sweet this week. We discuss some auction items like a signed real TDF yellow jersey, an entry into sold out Challenge Roth and plenty of other cool shit.

TriSpecific Friday Fat Black with Kristian Manietta, Pete Lever and todays guest Gilbert Fisch. Episode Seven we talk about Busso and Gilberts breakthrough Sub 10hour race at 56 years of age. We go into race nutrition, anxiety, developing strength and more.

TriSpecific Friday Fat Black with Kristian Manietta and Pete Lever - Episode Six we talk How to get results in order .. yes there is an order. We talk Busso or IM WA and about 3326 Ride that is coming up.

TriSpecific Friday Fat Black with Kristian Manietta and Pete Lever - Episode Five we talking about cadence on the bike and that there is no inner spinner. We also talk about 3326 Ride for charity water and the TS Ironman Blueprint.

TriSpecific Friday Fat Black with Kristian Manietta and Pete Lever - Episode Four we talk drafting issues, and then we go into the requirements of getting good in this sport.

TriSpecific Friday Fat Black with Kristian Manietta and Pete Lever - Episode Three we talk about race day breakfast and breakfast in general. After reading another crap article we decided to have a bit of a discussion about it.

TriSpecific Friday Fat Black with Kristian Manietta and Pete Lever. Episode two we talk about complacency and how it can affect you in big ways.

TirSpecific Friday Fat Black with Kristian Manietta and Pete Lever - Episode one goes into the name Fat Black and jumps into becoming a Fat Adapted Athlete

TriSpecific Podcast Episode #5 with Steph Lowe of The Natural Nutritionist - We discuss becoming a gluten free athlete and its benefits

TriSpecific Podcast Episode #3 with Stewart Morton who is the Specialized BodyGeometry Fit Professor - we jump into bike fit and the BodyGeometry process.

TriSpecific Podcast Episode #3 with Raoul De Jongh of Urban Ninja - We jump into life and experiencing now, not sub-coming to mediocrity, nutrition and how to be a high performing age group athlete with a lot on your plate.

Episode #2 with Tim Anderson & Geoff Neupert of Original Strength goes into hitting the Reset button to help rebuild a body that is capable of doing anything without limitations of pain and dysfunction.

TriSpecific podcast episode #1, Nutrient Timing for Endurance Athletes with Steph Lowe the Natural Nutritionist