wise athletes podcast

Sponsor: RePowerU — FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es Outline of discussion – How to really use strength training to improve endurance athletics Strength training for cyclists, done the right way, is not sexy. Upper body and rotatory stability (ability to lock the hips and ribcage together to resist twisting that would result in power leakage) work plus some other function movement pieces form a holistic approach to making a cyclist stronger. Need to counteract adaptations you get on the bike and counter balance the parts of the body not being trained by riding on the bike. “Niche strength training” We went from low weight , high reps to high weight, low reps.    From endurance sets to “lift heavy shit” Research is hard to do in a way that shows real benefits to cyclists. The main point is technique matters more than weight lifted.  What are you thinking:  push weight up, push floor down, brace core?  This is what matters. Its hard for people to do it because they have already been brainwashed into thinking that lifting heavy weights is what will make them better athletes. First athletes have to learn the skill to create intra-abdominal pressure to stabilize the core, bracing / locking / using the glutes to create power before you start to load them with weights.  These are skills that translate into improved performance on the bike even before starting to lift heavy weights. People are getting hurt by lifting heavy when they are not ready. Resistance training is not just about getting stronger, it is about learning to move properly to apply the greater strength in just the right way to make power on the bike.  But you need the bike skills too.  Braking, cornering, climbing out of the saddle.   When you learn how to move well as a human being, that will translate into feeling better, more powerful on the bike.  Then, when you also get stronger by lifting heavier weights, that will also translate into more power on the bike.  It might just manifest as a much easier feeling when riding or it might show up as a bigger number on the power meter. Maybe it shows up as no pain anymore, which is hard to recognize unless someone asks you about it. Resistance training has two big benefits:  teaches the rider to lock the hips to the rib cage to reduce power lost (power going into moving the body vs power going down into the pedals) and strengthening muscles makes the body more resilient (less prone to injury and faster at recovery to allow for harder and more consistent training). The “core” is everything between the neck, elbows and knees. Will share a video on the shielded breath.  http://s.bl-1.com/h/dl5nVkCZ?url=https://youtu.be/6X3zkh66KVo This plus the McGill curl up done properly.  http://s.bl-1.com/h/dl5nVpdc?url=https://youtu.be/2naoyUMxE20 This is where most of the benefit form strength training for cycling will come from.  Call it 3-5 exercises, that doesn’t include:  squat, deadlift, …. It being able to coordinate things between the shoulders and the hips. http://s.bl-1.com/h/dl5nVt1f?url=https://youtube.com/playlist?list=PL2scKg9aZ87wtgyybpq3HDQUsSdFFAXut Force create motion.  Stiffness controls motion.  We need to pulse the core to create a moment of stiffness at just the right moment to control the force we create with our strong muscles that we want to direct down into the pedal, not back up into the body which shows up as twisting in the hips and back. Highly experienced cyclists can show up at the gym knowing nothing about resistance training.  That’s okay as long as they bring a “beginner mind”…being totally open to learning and following directions. Beginner gains….if you are new to strength training, anything will make you stronger at first.  That is good.  It’s like when you were new to the bike…..you got faster very quickly.   Muscular strength and resiliency are separate.   Who needs year-round resistance training the most?  Cyclists over the age of 50.  How to fit in strength training and what about the interference affect.  The interference effect comes from the brain.  We’re over thinking it.  We need to keep strength training to change the internal environment.  Hormone environment.  It doesn’t come from the list heavy session.  Heavy is relative.  We need the connective tissue has to adapt, and it takes longer than the muscle take to adapt due to limited blood flow.  So we have to take our time to let the connective tissue get used to the new movements and the beginning weights before we ramp up the weight lifted. 2 week easy. Body weight only.  Then another 2 weeks with slow add-on of weight. If we want resilience on the bike, we need regular dosing of resistance training.  Slow ramp up.  If you go too fast, you get sore and you can’t ride anymore.  This is the interference. If you do 3 days a week of 20 minutes.  RPE of 5, 6,7…not to failure. Not sore the next day.  2-3 days a week.  Spaced at least 24 to 36 hours apart.  And we don’t lift to get sore.  If you got sore you did too much, especially if you were more sore on the 2nd day than the 1st day after lifting. Lifting after cycling workout when cycling is the main focus.  The idea is to have quality in the most important training.  Lifting while a little tired is okay when you are not going to failure.  But you need to keep doing the weight training to keep the adaptations.  If you stop weeks ahead to taper for a race or worse for a race season, you will lose the strength gains you made.  Why?  There is no need if you are doing the weight training correctly…not to exhaustion…not lifting to failure. Mechachem lifts heavy only 1 day a week (1.25 hours) due to new baby related lack of sleep.  Some additional work at home daily….just built into the day. “Interference effect” — can mean more than just the cellular signaling effects involved.  It can also refer to other interference effects such as getting too tired in the gym to train well on the bike (mistake), or getting inconsistent instruction from different coaches (or just bad info on the internet) that cause resistance training and on bike training to not work together optimally. Resilience only happens when you are able to build the core stiffness to allow you to produce the forces you need, mostly at the shoulder and hip, not so much the spine.  2-3 regular strength training sessions a week year round..  exceptions:  family vacation.  Week long stage race.  But even during stage race we’ll do some mobility and breath work. Minimum effect dose.  RPE 5/6/7 especially if you haven’t been a strength training athlete in the last ten years and are over 40.  Leave reps in reserve. There are 5 stages of strength training to go through during the year:  Anatomical AdaptationHypertrophyMax StrengthConversion to sport specificMaintenance Max strength stage coincides the the late build phase of the cycling training calendar.  May & June.  Just the time a lot of cyclists are cutting out strength training to focus on being outside since the weather is now good. Max Strength workout prep: Do a dynamic warmup.  Foam rolling.  breathing.  Then do heavy weights to an RPE of 8/9.   3 triggers for muscle growth Mechanical overleadMetabolic stressTime under tension Bodyweight exercises….is enough or can be enough for a set of time.  Developing skill through body is essential.  If you don’t have access to a gym or don’t like it, start with body weight. The returns taper off after some point.  Over the age of 40, testosterone responds better to external loads…weights, bands, TRX.  Body weight isn’t enough. How to get you faster without huge hours on the bike?  Some strength, some intensity on the bike Can use body weight plus bands or body weight plus a single kettlebell. Back pain can be the consequence of years of abuse…sitting too long, sitting in poor posture on the bike.  Stretches out the ligaments in the back which leads to movement in the spine…and that leads to irritation and pain. Speed skating is also a contributing factor for Glen, probably.  Some tissues have stretched and other have shut down.  Muscles have 3 jobs.  Protect, stabilize which another joint moves, or move a joint.  Glen’s solution is probably not stretching but strength training fo the muscles that have shut down. Over 45 yo….chest stretching before and after riding on the bike.  http://s.bl-1.com/h/dl5nVyQh?url=https://youtu.be/hOJoVx4hzMM Flexibility is important but strength and control through range of motion is also critical. Check flexibility.  See how flexible fingers are.  Pull index finger down to forearm.  Or use the thumb to see how much flexibility.  Stretching is tricky.  For some people, stretching can help relieve pain.  But for others, stretching just reduces the springiness in the muscles and make them more susceptible to injury. If you want to stretch, stretch the quads.  Then do side planks with the top foot forward. Long stretching of hamstrings and posterior chain after a ride is just stretching muscles that have already been stretched.  Don’t.  Just stretch the quads. Other references in discussion Miguel Aragoncillo is Menachem’s strength training coach.  Thomas Meyers book, Anatomy Trains. https://www.anatomytrains.com/wp-content/uploads/2013/06/Fascial_Fitness__Training_in_the_Neuromyofascial_Web1.pdf Joe Dantonis – muscle activation (MAT) expert.  Facial system determines movement. Joe Friel’s Fast After 50 book is great.  Time Crunched Cyclist — Chris Carmichael Coach Paul Wade’s book: Convict Conditioning….body weight only  Contact Info Website: humanvortextraining.comYouTube: https://www.youtube.com/user/HVTraining\Instagram: http://instagram.com/hvtrainingFacebook: https://www.facebook.com/HVT412/Strength training certification course: http://s.bl-1.com/h/dl5nV3pk?url=https://strength-training-for-cyclist-certification.mykajabi.com/hvt-launch-closed Menachem Brodie Bio With over 20years of coaching experience and a sports-medicine background spanning from Emergency Medicine & Physical Therapy settings, to the NCAA Division I Strength & Conditioning setting, Coach Brodie brings with him an incredibly unique & diverse skill set, which has led to his work as a Health & Fitness Engineer for international companies in the Health, Wellness, & Fitness fields. Coaching since 2000, Menachem Brodie has been working with athletes in a number of settings, and a broad variety of sports. From Basketball and Cycling, to CrossFit and Triathlon, Brodie has helped numerous athletes to attain their goals, and beyond. With his belief that one should Train Smarter, Not Harder, he has developed and polished his training philosophy over the last 2 decades, in order to allow his clients and athletes to not only excel in their sport of choice, but also in their professional lives. Having earned a degree in Exercise Science from the University of Pittsburgh, Brodie has experience across the Health & Fitness spectrum including having worked as an Exercise Physiologist for a Bariatric Surgery Center for 2 years, working as the Strength & Conditioning coach in a Physical Therapy clinic for those who needed more guidance and direction to return to their sport or hobby, and working as an EMT running 911 calls. Suffice it to say, Brodie’s experience and background are far more reaching than the average coaches.  Menachem‘s Certifications include: USA Cycling Expert Coach, with DistinctionUSA Cycling Power Based Training CertifiedLEOMO Type-R Certified CoachNSCA-Certified Strength & Conditioning SpecialistPrecision Nutrition Level 1 Certified CoachPostpartum Corrective Exercise Specialist

This is episode 37 with Shawn Anderson, who is just back from a 250 mile trek across Spain.  Shawn is a guy who does things.  Big things that most people wouldn’t dream of doing.  But Shawn thinks we all should get out of our comfort zone….do something, anything bigger than we are comfortable doing.  If only just to stretch ourselves a little bit.  And once you start, who knows where you’ll go. I asked Shawn to join us on the wise athletes podcast because I was feeling that I had lost my own adventurous heart, and I hoped he could help me see a path back to being that person who did adventures.  I gave up doing adventures some years ago because I was getting “too old”.  But that was a mistake. Shawn Anderson Bio: Shawn is a #1 ranked motivational author with a history of inspiring others. A seven-time author, Shawn is also the creator of Extra Mile Day…a day recognizing the power we each have to create positive change when we “go the extra mile.” (On 11/1/20, 512 cities made the declaration and recognized local extra-mile heroes.). Shawn walks his talk.  Besides having inspired tens of thousands through his speaking and writing, Shawn’s pedaled a bike solo across the U.S. (twice), and created adventures in 50+ countries including having walked over 3,000 miles across eight countries since 2014 (England, Ireland, Spain (twice), Portugal, Italy, France and 750 miles around Shikoku, Japan.)  Still…he believes his greatest adventures and success are waiting to be lived.  Book titles:  The Four FibsSOAR to the Top!Amicus 101: A Story About the Pursuit of Purpose and Overcoming Life’s ChaosExtra Mile America: Stories of InspirationPossibility and PurposeLessons From A. FriendA Better Life: An Inspiring Story About Starting Over Twitter: @ToShawnAnderson Extra Mile Day & Extra Mile America History: In 2009, in order to symbolize the “go the extra mile” message, Shawn Anderson (a non-bicyclist) pedaled 4,000 miles ocean-to-ocean, interviewed 200+ people along the way whom had been identified as having gone the extra mile, and then gave $10,000 of his own money to the people and organizations whose stories most inspired him. As a part of that cross-country extra-mile ride, Extra Mile Day (11/1)……a day recognizing the capacity we each have to create positive change in our families, our organizations, our communities and ourselves when we “go the extra mile”… was created with 23 inaugural cities. The momentum of this unique day has continued to build each year since, and on November 1, 2020, 512 mayors and cities made the “Extra Mile Day” declaration and recognized people who are “going the extra mile” to make a difference in volunteerism and service in their community. Facebook:www.facebook.com/ExtraMileAmericaLinkedIn:www.linkedin.com/in/gotheextramileWebsite: www.ExtraMileAmerica.org Camino de Santiago (treks): en.wikipedia.org/wiki/Camino_de_Santiago

TriDoc Jeff Sankoff is the TriDoc, an emergency physician, triathlete and USAT and Ironman University certified triathlon coach. Jeff is an accomplished triathlete with more than 75 70.3 finishes including six World championship finishes and six Ironmans including one World Championship finish. He has been a medical contributor to Triathlete, Inside Triathlon and Beginner Triathlete magazines and websites; and now produces the TriDoc podcast, a bi-weekly show covering health and wellness issues as they relate to the endurance athlete. CREDENTIALS Board Certified Emergency PhysicianUSAT Level 1 CoachIRONMAN University Certified CoachLifeSport mentored coachExperienced triathlete; national age group team member.Founder, Tri-Doc PodcastRegular contributor to Training Peaks and other publications Discussion Outline Training Secrets from the TriDoc — Jeff Sankoff Consistent Training is the key to endurance successReverse J Curve — do enough work but not too muchHRV – not that useful yetStrength training is super importantNo supplementsLots of tech for measuring effort in workoutsAlcohol impairs performance and recoveryBiggest mistakes of masters athletes (beware shortcuts)Eat food on the bike (not just fluids)Mostly plant-based. Some fish too.Sleep is a challenge but importantTraining is a key stress management toolAge is a state of mind (you are as old as you think you are) Keys to athletic longevity:   Keep a youthful mindsetKeep weight under controlKeep moving, alwaysFind something you love, and just do it. Contact info for TriDoc www.tridoccoaching.com www.tridoccoaching.com www.tridocpodcast.com www.tridocpodcast.com http://twitter.com/triathmagtridoc https://www.facebook.com/tridoccoach https://www.instagram.com/tridoccoaching

The Science and Practice of Extending Healthspan and Athletic Performance Longevity for Older Athletes via Biomarker and DNA Analysis Today’s WiseAthletes episode is with one of the leading minds in the basic biology of aging and translating scientific discoveries into new ways of detecting and preventing age-related conditions. Gil Blander, PhD. Gil is the founder of InsideTracker, the only fitness program that analyzes a sample of blood and, in conjunction with your DNA and your wellness and lifestyle goals, provides a personalized diet, nutrition, exercise plan, which is best for your body and your goals. Outline of discussion In general, what are the things that older athletes can do to shift their trajectory toward better health and athletic performance, both now and for a healthy aging future? The discussion was broken into 3 buckets (with timestamp):   2:50 — Nutrition13:50 — Lifestyle27:32 — Movement (1) Nutrition (starts at 2:50) We’ll start with what not to do. Packaged foods aren’t the best. In addition, too much sugar, too much fat, too much sodium in foods prepared in restaurants — make your own food to have more control over what goes into your foodAnd, don’t drink liquids full of chemicals..no sodas, etc.  Just drink water.USDA database has 8000 food items Average American in an average day eats only 20 food items, and the variation between people tends to be low.  Meaning there are only a small number of things nearly all of us actually eat.Eat more variety of foodsFind for each person the superfood that works for them.  Is it kale?  Is it a Paleo diet?  We can find out by looking at what is happening inside the bodyGeneral rules can get you 60% of the way there, but to refine e even more takes more personalized data.And it’s more than what you eat.  It’s also when you eat and how often you eat.Social pressures can be difficult, so one solution is to try to do these changes with your family.Oatmeal and blueberries are generally thought of as excellent food choices partly because they are high fiber foods which help us even out the rise in blood glucose (avoid spikes) and absorb some of the fats eaten at the same time.Glucose is one of the key biomarkers for longevity.Oatmeal and blueberries are some of Dr. Blander’s superfoods but other people’s could include: avocado, beans, kale.It’s a 60/40 rule.  60% of superfoods are good for all of us, but the other 40% is individual, which can only be discerned by looking at the body’s biomarkers. (2) Lifestyle (starts at 13:50) Sleep is so important and people are not paying close enough attention to it.The body is like a machine.  We have to maintain it at least as well as we maintain our car.  Sleep is like regular maintenance.  If you want to be healthy, let your body sleep more.Plus, we can look at your blood to see what is going on inside, just as the car technician can plug into the car computer to see what needs repair.In addition to getting enough sleep, consistent sleep is also important.Enable this by getting the technology out of your life when its time for bed.  For most of us, we can live without it for a few hours.Other factors:  temperature of room, light coming through windowsHave to manage stress as well.  So much of our stress is manufactured stress…the stress of modern life.  Including that strange modern version of loneliness that also causes stress.  We have to seek out ways to feel happier and more satisfied.  In addition to adequate sleep, meditation, enjoying a good meal, yoga,   Try to think positively.It’s the chronic stress that is the problem.  Some stress is good, but not all the time.We’re all so good at getting charged up, but few have the skills for calming down.  Chemical solutions can work but they come with their own problems.  Alcohol is one of the areas InsideTracker is looking into regarding biomarkers of liver damage as well as DNA based markers of sensitivity to alcohol.  Alcohol in moderation is probably okay. (3) Movement (starts at 27:32) For the older athlete, largely the problem is getting to much exercise.  From a longevity perspective (and probably performance), it is important to recover.  The absolute amount of exercise that is healthy will vary by person, but take time away from exercise to recover well.If you want to do something everyday, do yoga or swimming or other activities that are less stressful on the musclesCross training becomes even more important for the older athlete….lots of benefits.And strength training is very important to include as well.  At least 1-2 times per week.And core training is also important.Biomarkers include:Creatine Kinase for tracking muscle damageCortisol — high level can result from stress, which includes exercise stressTestosterone — low levels can indicate too little or too much exerciseAreas not covered by InsideTracker because the science is not ready yet:  continuous glucose monitoring and gut microbiome. GIL BLANDER, PhD, Founder, Chief Scientific Officer Inside Tracker: https://www.insidetracker.com/ Dr. Gil Blander is internationally recognized for his research in the basic biology of aging and for translating his discoveries into new ways of detecting and preventing age-related conditions. He received a PhD in biology from the Weizmann Institute of Science and completed his postdoctoral fellowship at MIT. He’s been featured in CNN Money, The New York Times, Forbes, The Financial Times, and The Boston Globe. At InsideTracker, Dr. Blander leads a team of experts in biology, computer science, nutrition and exercise physiology. He founded the company in 2009, alongside top scientists from acclaimed universities in the fields of aging, genetics, and biometrics. InsideTracker’s mission is to help people realize their potential for long, healthy, productive lives by optimizing their bodies from the inside out. InsideTracker’s proprietary algorithm analyzes its users’ biomarker and physiomarker data to provide a clear picture of what’s going on inside them. Based on this analysis, InsideTracker offers its users ultra-personalized, science-based recommendations for positive changes to their nutrition, supplementation, exercise, and lifestyle, along with a plan of action to track their progress toward their goals.  The InsideTracker platform analyzes blood test results for biochemical and physiological markers, and then applies algorithms and a giant scientific databases to determine optimal zones for each marker.  Based on the findings, the system provides nutrition, exercise, supplement, and lifestyle advice designed to improve overall health AND athletic performance as well as extend healthspan. Links Dr Blander on Twitter (@gblander1)InsideTracker on Instagram (@InsideTracker)

Can you achieve greater endurance with improved chest expansion? Today’s WiseAthletes episode is with Bob Prichard of Somax Performance Institute. Bob, Glen and I talk to about a Microfiber Reduction treatment he developed for improving restricted chest expansion. Microfibers are scar tissue, which Bob says is very common, especially among those who have ever had injuries to their ribcage and surrounding muscles.  Even though I have had broken ribs in my past, I was certain my chest expansion was good. I was surprised to find I had rather severe restricted chest expansion. It turns out that restricted chest expansion is not something you can feel….you have to measure it. Measure yourself and find out if this applies to you. Bob Prichard, President of Somax Performance Institute   Bob has worked with over 5,000 athletes to improve performance by improving flexibility and efficiency.  His 18 Olympic athletes have won 43 Gold Medals and set 11 World Records. Bob has made original contributions to the sports fields of running, swimming, cycling, golf, tennis, rowing and others. He is the author of The Efficient Golfer and the forthcoming Beyond Muscle and The Great Brain Robbery.   Check out the Somax website (www.somaxsports.com) to see before and after photos and videos of athletes who have completed his program. Somax Performance Institute website www.somaxsports.com

Topics in today’s episode: How can the cyclist be safer on the road?How can the cyclist get justice (and compensation) if injured in a bike-car crash?What are the cyclists’ rights and obligations on the road?What insurance should the cyclist have, just in case? The Cyclist-Lawyer, Megan Hottman, Attorney at Law Megan Hottman has represented over 160 cyclists in their individual legal cases. She has also provided counsel to other lawyers, and to cycling groups and other organizations.  Megan has also co-authored a cycling-law resource book, Bicycle Accidents, Crashes & Collisions: Biomechanical, Engineering, and Legal Aspects (Rev.Ed), (Aug 2016).  Megan handles cases in all 50 states, and is licensed in Missouri, Colorado, Arizona and Nebraska.  She provides frequent legal education seminars on biking laws, trends she sees in her cases and those nationwide.  She also provides education to law enforcement officers.   A competitive cyclist and cycling enthusiast ,” Megan leads by example in the cycling community, whether mentoring newbie cyclists, or sponsoring cycling teams and events.  Megan was featured in an Outside Magazine article in March 2015 titled “Broken Spokes“.   Megan was interviewed in a HBO Real Sports episode titled “Bike Wars“.    Many great resources on Megan’s website https://www.hottmanlawoffice.com Crash Advice: https://www.hottmanlawoffice.com/crash-adviceInsurance Coverage: https://www.hottmanlawoffice.com/insuranceWhen you see a crash: https://www.hottmanlawoffice.com/cycling-crash-bystanders Megan has been racing her bike for 20ish years now. She has raced in 4 cycling disciplines: road, track, mountain biking and cyclocross (and has competed in 3 of their national championships), plus gravel worlds and fat bike worlds.  A sampling of Megan’s cycling career highlights (so far): 2009 Masters Track National Champion, Pursuit2010 Colorado Best All-round Rider, Road (Cat 1/2)2007 & 2010 Colorado State Time Trial Champion2010 Colorado State Criterium Champion2014 Colorado Best All-round Rider, Cyclocross (W35+)2015 Gravel Worlds Female Single Speed Champion2018 & 19 Gravel Worlds, Age Group, 2nd place2019 World Record holder: longest static cycling class (28 hours) https://www.hottmanlawoffice.com/megan Hottman Law Office, P.C. 1211 Avery Street, Suite 103 Golden CO 80403 (p)303 273 5297 (LAWS) (f)866 590 2837 www.TheCyclist-Lawyer.com

My motivation to starting Wise Athletes was to uncover knowledge that would help older athletes like myself to slow the progression of the symptoms of aging on athletic performance and on life in general.  I don’t particularly like the idea of getting old, and I’m happiest when I can forget my age because my body is working well…..working like it did when I was younger. Dr. Mike T Nelson’s programs for building metabolic and physiologic flexibility are just the thing for helping the older athlete “reset the clock”.   I have taken Dr. Mike’s FlexDiet certification program (I paid full price for it) and have followed the program for the last 3 months. I have gained a lot of muscle and lost a lot of body fat in the process, so I know quite a bit about how effective it is. Send me an email if you’d like to know more about my own experience. Key Concepts (train your body to be able to:) Burn body fat when resting or doing low intensity exerciseBurn glucose for high intensity efforts (and whenever you eat carbs)Switch between fat and glucose burning quicklyBuild and maintain muscle mass for strength when you want and need it (and for metabolic benefits)Shift between high energy (exercise, work) and low energy states (relaxation, sleep, recovery) with & without chemical interventions (e.g., caffeine)Expand your comfort zones in temperature, oxygenation (CO2 tolerance), muscle pH, and heart rate reserve (max HR – resting HR) to build physiologic headroom Dr. Mike T Nelson Creator of the Flex Diet Certification & Phys Flex Certification, kiteboarder, lifter of odd objects, metal music lover.   PHD IN EXERCISE PHYSIOLOGY FROM UNIVERSITY OF MINNESOTABA IN NATURAL SCIENCE FROM ST. SCHOLASTICAMS IN BIOMECHANICS FROM MICHIGAN TECHNOLOGICAL UNIVERSITYASSOCIATE PROFESSOR AT CARRICK INSTITUTE FOR CLINICAL NEUROLOGYMEMBER OF THE AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM)CERTIFIED SPORTS NUTRITIONIST FROM THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (CISSN)INSTRUCTOR AT ROCKY MOUNTAIN UNIVERSITYPROFESSIONAL MEMBER OF THE AMERICAN SOCIETY OF NUTRITION (ASN)PROFESSIONAL SPORTS NUTRITION MEMBER OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (ISSN)NATIONAL STRENGTH AND CONDITIONING ASSOCIATION (NSCA) CERTIFIED STRENGTH AND CONDITIONING SPECIALIST (CSCS) Dr. Mike’s Website https://miketnelson.com Dr. Mike’s Instagram drmiketnelson

Mastering Sleep for Better Recovery The one thing the masters athlete needs to do to speed up recovery is sleep, which is the one thing most of us just cannot do well anymore. Listen in as Dr Bender shares the tools you need to master your sleep. Amy Bender, MS, PhD Director Clinical Sleep Science at Cerebra, a digital health company focused on improving access to advanced digital sleep analysis and diagnostic sleep technology. Award winning sleep scientist Dr. Amy Bender is our source of evidence based insights that will play an integral role in creating your new sleep strategy. After spending over 15 years studying sleep through many avenues including work as a sleep technician, clinical research, written publications, interviews for stories in Oprah Magazine and public speaking appearances including her Ted Med talk, Dr. Bender has an intimate relationship with the science. Her ability to translate the science to the field is evident through her successful work with NHL, Canadian national team athletes and Olympic athletes. How much sleep? Everyone is different, but 7 hours seems to be the sweetspot for most. What is quality sleep? Falling asleep in less than 30 minutesWaking up no more than 1 time per night for 20 minutes or lessSleeping 85% or more of your time in bed. Does Sleep Timing Matter? Yes, although people are different. There is no one-size-fits-all formula for when you need to go to sleep. Sleep Supplements? melatonin (0.5mg is a dose similar to what your body makes…more is too much) — good for sleep time shifting. Get a reliable brand to get accurate dosing.magnesium — can help, especially if you don’t get enough in your diettart cherry juice — 1 oz taken an hour before bedtime (also suggested to take in morning)prescription sleep meds are powerful….best if only taken for a short time Sleep Skills? 4-7-8 breathing — breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds. repeat 4 timescognitive shuffle – start with a word “bed-time”. start with the first letter “b” and think of as many objects as possible that start with “b”…ball, bat, bear, button, bed, etc., then move to “e”, and continue until you fall asleep.if nothing is working, get out of bedroom, and go do a relaxing activity such as reading in low light until you feel sleepy before returning to bed.20-minute naps to catchup on lost sleep can help taken in the 1-4pm to not be too close to normal sleep time. Set alarm for 30 minutes…try to wake up before alarm.have a sleep routine….get ready for sleep What’s a Sleep Routine? Set a one-hour time before bed to start winding down each nightA warm bath or shower can helpStretching, reading, making a to-do list to clear your mind of things you need to remember Sleep Environment? Dark room: keep the sun out of the room and get the lights out of the room when you sleepQuiet: ear plugs can help, white noise machines or fansCool: find a way to keep the room cool at night; if you warm up during sleep, you will wake upNo phone: noises, tempting distraction Learn more from Dr. Amy Bender below as well as find access to links from topics discussed during our conversation. Twitter: https://twitter.com/Sleep4Sport Instagram: https://www.instagram.com/sleep4sport/ LinkedIn: https://www.linkedin.com/in/dramymbender/ Centre For Sleep: https://centreforsleep.com/ Athlete Sleep Questionnaire: https://centreforsleep.com/education-and-awareness/athlete-sleep-screening-questionnaire/athlete.html Sleepwellforsport.com (COMING SOON STAY TUNED!) Light Meter (app in apple store FREE and Pro version) Luminette Blue Light Glasses: https://www.myluminette.com/en-us

Our topic today is mushrooms, and whether mushrooms are a missing element in the older athletes’ arsenal of performance, recovery, and longevity.  Helping Glen and I to better understand mushrooms is Jeff Chilton, an expert in the study of historical uses and impact of medicinal mushrooms, and who is also the Founder of Nammex, the very first company to supply medicinal mushroom extracts to the nutritional supplement industry. Who is Jeff Chilton? Jeff Chilton studied Ethno-mycology at the University of Washington in the late sixties and in 1973 began a 10 year career as a large scale commercial mushroom grower. Jeff is the co-author of The Mushroom Cultivator, published in 1983. In 1989 Jeff established Nammex, the first company to supply medicinal mushroom extracts to the Nutritional Supplement industry. In 1997 he organized the first organic certification workshop for mushroom production in China. Jeff is a founding member of the World Society for Mushroom Biology and Mushroom Products in 1994 and a Member of the International Society for Mushroom Science. Nammex extracts are used by many supplement and food companies and are noted for their high quality based on scientific analysis of the active compounds. Nammex website: www.nammex.com Consumer website for buying Nammex mushroom extracts: www.realmushrooms.com Additional information about Mushrooms A review of chemical composition and nutritional value of wild-growing and cultivated mushroomsDownload Mini-review on edible mushrooms as source of dietary fiber: Preparation and health benefitsDownload Redefining Medicinal Mushrooms (Nammex_white_paper2017)Download What Mushrooms to try? Chaga (Inonotus obliquus)Reishi (Ganoderma lucidum)Turkey Tail (Trametes versicolor)Maitake (Grifola frondosa)Shiitake (Lentinula edodes) Cordyceps (Cordyceps militaris) Lion’s Mane (Hericium erinaceus) The key active compounds of medicinal mushrooms are: Beta-glucans, which support immunity, and are considered to be antibiotic and antiviral.Triterpenoids, which are found to be liver protective, lipid lowering, antioxidant, anti-inflammatory and inhibit histamine release.Ergosterol, which has antitumor and antioxidant properties, and is a precursor to Vitamin D2.

SBT GRVL is a world-class gravel race experience held on the amazing gravel roads in and around the iconic Steamboat Springs, CO. The combination of the great views and fun people make for an unforgettable gravel riding experience. Listen in as Glen and I talk to Amy Charity about the 2021 SBT GRVL (Steamboat Gravel race). She even reveals how you might guarantee a spot in the 2022 event. Amy Charity is an American professional racing cyclist. She rode for the Optum-Kelly Benefit Strategies team. She raced in the 2015 UCI Road World Championships. Wikipedia Amy’s personal website: amymcharity.comSBT GRVL website: sbtgrvl.comSBT GRVL Volunteers: https://sbtgrvl.com/registration/volunteers/Amy is the Co-founder and Owner of SBT GRVL