Relaxed Running #258 - Dr Dan Plews | How to Use Heat to Optimize Performance
Dr. Dan Plews is a renowned endurance coach, sports scientist, and Ironman World Championship age-group record holder. He works with both elite and amateur triathletes, applying science-backed techniques to enhance performance. His expertise lies in heart rate variability (HRV), heat training, and fat-adapted nutrition strategies. With a PhD in Exercise Physiology, he blends academic knowledge with hands-on coaching experience to help athletes reach their full potential.
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EPISODE CHAPTERS:
00:00 Introduction to Triathlon and Coaching Journey
03:06 Transitioning from Competition to Coaching
06:11 The Role of Sauna in Training and Recovery
08:59 Heat Training and Its Benefits
12:07 Cold Exposure and Recovery Strategies
15:03 Consistency in Training and Recovery
18:09 Final Thoughts on Endurance Training
26:34 The Foundation of Consistency in Athletic Performance
32:11 The Pillars of Recovery: Sleep, Nutrition, and Training
43:52 Understanding Periodization in Training
52:48 Enjoying the Journey: Key Takeaways for New Athletes
TAKEAWAYS
- Dr. Dan Plews had 45 athletes racing at the Half Ironman World Champs.
- He started triathlons at the age of nine, influenced by his father's athletic journey.
- He stopped competing in 2022 to focus on coaching and family.
- Transitioning from competition to coaching can be fulfilling and necessary.
- Sauna use can enhance training adaptations and recovery.
- Heat training can improve performance through physiological adaptations.
- Cold water immersion helps reactivate the parasympathetic nervous system.
- Consistency in training is crucial for endurance athletes.
- Balancing training loads is essential for recovery and performance.
- Recovery strategies should be personalized to individual needs. Consistency is crucial for athletes, and it revolves around recovery.
- The three pillars of recovery are sleep, nutrition, and training periodization.
- Adequate sleep is essential for optimal recovery and performance.
- Protein intake is vital for recovery, with recommendations of 200-300 grams per day for athletes.
- Understanding training phases and periodization is key to effective training.
- New athletes should monitor their training intensity to avoid burnout.
- Recovery strategies should be prioritized over minor recovery techniques like saunas.
- Magnesium supplementation is important for athletes due to its role in muscle function and recovery.
- Enjoying the training process is essential; it doesn't have to be a suffer fest.
- Improvement in endurance sports is a dose-response relationship, requiring consistent training.
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TRANSCRIPT
https://share.transistor.fm/s/204214fd/transcript.txt
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