Backpacker Radio #103 | How to Train for a Thru-Hike ft. Dr. Freeborn Mondello
In today's episode of Backpacker Radio presented by The Trek, we are joined by Dr. Freeborn Mondello. Freeborn, who is a Doctor of Physical Therapy, explodes our brains with some non-conventional advice for hikers, backpackers, and really any endurance athlete. This includes why stretching might be a waste of time, the importance of heavy weight resistance training, and why the traditional 3 sets of 10 reps is going to be counterproductive to your goals- and yes those last two points are not contradictory. Whether you're training for a hike or simply want to maintain good health, you'll find this conversation fascinating- we sure did.
We wrap the show with a triple crown of days of the week, a new gross or not gross, and some good innovating pee pants for people with vaginas.
OnX Backcountry discount code: Use code: "Backpackerradio20" for 20% off at onxmaps.com.
Greenbelly discount code: Use code: "TREK2021" to save 10% sitewide at greenbelly.co
Gossamer Gear discount code: Use code "POOPSTORY" to save 15% off your cart at GossamerGear.com
Check out Hikerlink.co to connect with hiker trash past, present and future.
Interview with Dr.Freeborn Mondello
- RunfreePT.com
- Instagram - @runfreept
- Youtube - RunfreePT
- Free consults over video or in person — runfreept@gmail.com
00:04:30 - QOTD: What’s an injury you have that always comes back?
00:06:47 - Welcome Dr.Freeborn Mondello!
00:07:43 - You’ve done multiple iron man races? What does that entail?
00:10:09 - What is the chafe situation like after a 2.4 mile swim and immediately hopping onto a bike?
00:11:12 - Where have you done your iron man races?
00:12:48 - Did you consider throwing in the towel on the 106 degree day?
00:15:02 - You’re a champion mountain biker?
00:16:10 - How do you go from excelling at a sport where you use high twitch muscles to a sport that uses slow twitch muscles?
00:17:46 - Have you had your muscle twitch fibers measured?
00:18:49 - Is there any science to support being able to switch your muscle fiber types?
00:19:57 - So you grew up in Silver City near Gila National Forest?
00:20:30 - So you’ve been familiar with the CDT for a long time?
00:22:01 - How did you get into physical therapy?
00:25:19 - Is there anything cool you learned why getting your doctorate that most people wouldn’t know or expect?
00:27:00 - How much of a role does neurology play in PT?
00:30:26 - Can you explain dry needling?
00:34:10 - So it’s really your nervous system sometimes telling you that you can’t do something rather than your muscular system?
00:36:30 - Would an orthopedic surgeon have a different take?
00:37:14 - How do the mechanics of dry needling work? How far in does the needle go?
00:40:12 - Can you tell us about the performance enhancing aspect of dry needling?
00:42:41 - Is there something about dry needling that would make it against the rules?
00:44:06 - Does dry needling have a place in the context of a thru-hike? If this is their first time, are those dice worth rolling?
00:46:51 - Is dry needling more effective for acute injuries or chronic ones?
00:48:27 - How long does dry needling last? How often do people have to come back?
00:52:20 - How does the central nervous system play a role in weight training overall?
00:55:49 - Pavel’s kettlebell training video and Rogan interview
00:56:26 - Can you define hypertrophy vs. strength training?
00:59:27 - Do the nutritional requirements differ in hypertrophy vs. strength training?
01:03:08 - What would your protocol be for someone getting ready to hike in a couple months?
01:09:40 - Can strength training work with things you have at home?
01:14:20 - Are kettlebells that different from dumbells?
01:15:44 - If you’re on an island and you can only bring one kettle bell with you, what weight is it?
01:17:06 - How long are you supposed to swing kettlebells for?
01:18:57 - Don’t just buy a kettle bell and start swinging!
01:20:20 - Why is 80% the ideal number for optimal strength training?
01:23:40 - Why is strength training important for endurance sports? Why is doing deadlifts helpful for someone going on a thru-hike?
01:26:17 - Is stretching helpful? What role does it play in endurance sports?
01:30:12 - Is foam rolling helpful? Balls that roll out your muscles?
01:32:08 - Is it possible that foam rollers or lacrosse balls do help people or is it a placebo effect?
01:34:37 - So stretching can help flexibility, but that doesn’t necessarily help injury prevention?
01:36:04 - Can you talk about the difference between mobility and flexibility?
01:37:33 - So tension can just be solved with various workouts?
01:38:48 - What should someone look for to find a good physical therapist or a good personal trainer?
01:42:54 - Is being stretched to your full capacity after ACL surgery advisable?
01:43:53 - How can you tell the difference between an injury you need to rest and a sore muscle you can just push through?
01:46:34 - How do you open hip flexors to reduce lower back pain?
01:48:32 - What is your youtube channel? RunfreePT (five way hip drive)
01:49:52 - What is the best way to prevent shin splints?
01:52:08 - What can people do to help prevent foot issues?
01:56:02 - Is it a good idea to ease into minimalist shoes before a thru-hike?
01:59:00 - So it sounds like strength is the solution?
02:02:10 - Where can people find you?
- RunfreePT.com
- Instagram - @runfreept
- Youtube - RunfreePT
- Free consults over video or in person — runfreept@gmail.com
SEGMENTS
Triple Crown of Days of the Week
Gross or Not Gross?
- Zach ate moldy beef sticks
- Chaunce drank Harper’s drool
Mail Bag
5 Star Reviews
Special thanks to OnX by Backcountry.
Shoutout to Pauly (our editor/beats guy) @paulyboyshallcross
Subscribe to this podcast on iTunes (and please leave us a review)! Find us on Spotify, Stitcher, and Google Play.
Support us on Patreon to get bonus content.Follow The Trek, Chaunce, Badger, and Trail Correspondents on Instagram.
Follow The Trek and Chaunce on YouTube.
A super big thank you to our Chuck Norris Award winner(s) from Patreon: Jason Lawrence, Austen McDaniel, Andrew, Christopher Marshburn, S11N, Sawyer Products, Brad and Blair (Thirteen Adventures), and Cameron Brown.
A big thank you to our Cinnamon Connection Champions from Patreon: Cynthia Voth, Brandon Spilker, Emily Brown, Jeffrey Miller, Mitchell, Zoe Jenkins, Dcnerdlet, Jeff LaFranier, Mark Snook, Peter Ellenberg, Thomas Fullmer, Jacob Northrup, Peter Leven, TraskVT and Lindsay Sparks.