wise athletes podcast

Episode 86 -- Part 1: basic training principles, key training & physiology terms, simplified training intensity levelsEpisode 87 (this episode): Part 2: deep dive into "no man's land" and sweetspot, how to prioritize training efforts, and more on why building in fun is the key Hunter Allen Bio: Ex-Pro cyclistPeaks Coaching Group Founder, CEOUSAC Level 1 Coach …. Focusing on : Road Cyclists, MTB and TriCo-Founder TrainingPeaks WKOCo-Author “ Training and Racing with a Power Meter ”  Co-Author " Triathlon Training With Power "Co-Author “ Cutting Edge Cycling ”2008 Olympic USA BMX Team Technical CoachAnd, it should be noted, still a super fit dude (298 FTP) Peaks Coaching Group: http://www.peakscoachinggroup.com/

Episode 86 (this episode) Part 1: basic training principles, key training & physiology terms, simplified training intensity levelsEpisode 87: Part 2: deep dive into "no man's land" and sweetspot, how to prioritize training efforts, and more on why building in fun is the key Hunter Allen Bio: Ex-Pro cyclistPeaks Coaching Group Founder, CEOUSAC Level 1 Coach …. Focusing on : Road Cyclists, MTB and TriCo-Founder TrainingPeaks WKOCo-Author “ Training and Racing with a Power Meter ”  Co-Author " Triathlon Training With Power "Co-Author “ Cutting Edge Cycling ”2008 Olympic USA BMX Team Technical CoachAnd, it should be noted, still a super fit dude (298 FTP) Peaks Coaching Group: http://www.peakscoachinggroup.com/ Download slides from Hunter Notes 5 Levels of Intensity Countdown (the Wise Athletes simplified version) LEVEL FIVE (5): Short maximum output efforts above threshold. This level includes VO2max testing efforts (so a 10 second flying 200 on the track to a 5 minute VO2Max effort), — you are using everything you got. All out for a short time.  Pacing is hard without practice but what is notable is how, even with proper pacing, you fail to maintain the power output after a very short time.  This is similar to weight lifting…the bigger the weight, the fewer the reps. The fast twitch muscles fatigue quickly from using up ATP and accumulation of waste products that make the muscle environment more acidic and interfere with the muscle function. At this level, oxygen is the limiter.  After a rest, the muscle recovers and can go again but not quite as well. This process can be repeated a few times but the fast twitch muscle will get fatigued (maybe damaged?) and need to heal and adapt before the next effort (hopefully a couple days hence if you went to failure).  At this level, you really need a power meter or smart trainer to measure your power output for the training interval.  HR won’t help because of the delay in HR response.  LEVEL FOUR (4): Lactate threshold / FTP/ steady state (around an hour) — it’s a concept as much as it’s a power output that can be sustained as long as glucose is available to burn and lactate can be cleared and used by the mitochondria. Similar to this is the Functional Threshold Power….It’s called functional because an hour is a nice round number and is approximately the time needed to complete a 40k TT which is a standard TT distance in cycling.  This might also be about the time it takes to burn through available glucose.  You are breathing heavily but steadily.  You are not talking.  At this level, if you paced it correctly, glucose is the limiter, not oxygen.  A power meter is helpful but you could also do an FTP test based on distance covered in 1 hour or time to compete 25 miles.  LEVEL THREE (3) Tempo / Sweetspot (also called “no man’s land”) is in-between lactate threshold and endurance pace. This is where racing lives unless it is a very short or very long race.    This is advertised as being more time-efficient than polarized training.  Sweetspot is the high end, just below Threshold, while Tempo is the lower end, just above Endurance/FatMax level. LEVEL TWO (2): Endurance/ fat max (a long time). This is the famous Zone 2 which is said to be where your fat max effort level is located as well. You can talk in sentences because you can easily breath in enough air for this effort.  This is the effort level that not only maximizes the burning of fat, it stimulates the building of healthy mitochondria and the volume of type 1 muscle fibers. Building more type 1 muscle fiber gives the cyclist the ability to ride harder for longer, and clear the lactate generated by the fast twitch muscle for a much high power output for longer time.  At this level, paced correctly, you don’t have an obvious limit.  If you are not used to the time in the saddle, then all sorts of things can go wrong eventually, but it isn’t oxygen or fuel.  Here a HR monitor is most helpful.  After you figure out your endurance pace HR, stay below it. LEVEL ONE (1): Recovery ride.  This does not feel like exercise.  Just get the blood flowing to help with repair.  Use the time for focus on technique:  perfect pedaling, higher cadence coordination, deep rhythmic breathing training.  Go easy at whatever HR or power comes out.  Easy.  Recovery. 

Carrie Jackson Certified Mental Performance Consultant through the Association for Applied Sport Psychology and co-author of the book Rebound Carrie has helped athletes achieve amazing athletic accomplishments – things they never thought were possible for them. She's worked with athletes that get so nervous before competition they wondered if they should quit; now those same athletes show up to their events and not only perform well, but actually enjoy it! She's worked with injured athletes through their recovery and helped them return to their sport only to have their greatest season yet. Contact Carrie https://carriejackson.com/ Rebound Top Your Game

Dr. Miele Bio Dr. Miele runs her own business ‘Mind over Body Athletics, LLC’ in which she trains and consults athletes and coaches in a variety of sports, sport psychology, injury prevention, and training methods. Dr. Miele played Division I basketball at Arizona State; was Tight End for the Arizona Caliente, of the Women’s Professional Football League; and was also a New York Golden Gloves semi-finalist in 2004. She began coaching athletes in 1986 and has been involved as a personal exercise and fitness trainer since 1994. Dr. Miele has traveled extensively throughout the United States and Europe as an athlete and coach and has been involved in consulting, coaching and teaching a wide range of sports including but not limited to; Basketball, Volleyball, Softball, Baseball, Football, Archery, Bowling, Figure Skating, Hockey, Boxing, Wrestling, Field Sports, Golf, Soccer, Swimming, Track and Field, Gymnastics and Tennis. Links to resources Dr. Laura Miele's website: https://www.sportfitnessconsulting.com/ Psyche of the Injured Athlete on Amazon: https://a.co/d/4qDlEdI

Paul says that the science of aches, pains, and injuries is surprisingly weird, controversial, and interesting, and his job is to translate it for both patients and pros. In his writing, he works to make it friendlier than the institutional health care sites, but more scholarly and detailed than most health blogs. My own experience on painscience.com was shocking....I was shocked at how gullible I have been over these many years.  It was humbling to find several “areas of no doubt” ….of ”universal truths”, I thought ….that are actually based on repeated anecdote and faith in authority instead of scientific fact.  I always thought that I was skeptical but it turned out I was a sucker for a well-articulated, logical explanation.  Listen in to discover your own pain solutions that will really work for you. Pertinent Links to PainScience.com https://sciencebasedmedicine.org/why-i-quit-my-massage-therapy-career/ https://www.painscience.com/structuralism https://www.painscience.com/historical_perspective https://www.painscience.com/stretching https://www.painscience.com/what_works https://www.painscience.com/art_of_rest Paul Ingraham Bio Paul Ingraham is a Vancouver science writer and a former Registered Massage Therapist.  He left that profession over concerns about pseudoscientific beliefs and practices, and went on to create PainScience.com, a website about the science of pain, injury, treatment, and rehab, where he has published hundreds of articles and ten books on these themes, the most successful of which is his guide to the tricky topic of "trigger points." He's also a reluctant runner and, until very recet retirement, an avid ultimate player (the Frisbee sport) with a long list of his own sports injuries and pain problems. https://www.painscience.com https://www.painscience.com/about.php  https://www.painscience.com/about-paul-ingraham.php 

Listen in as Matt and I explore his knowledge of the psychology of suffering...or dealing with discomfort in sport. Few people manage to reach their potential because they don't know how to find the limits. They quit on themselves. And they regret it. Bio -- Matt Fitzgerald Website: https://mattfitzgerald.org/ Starting with a job offer from Bill Katovsky, the original founder of Triathlete, to join the tiny staff of an endurance sports startup magazine based in Sausalito, Matt has written for AthletesVillage.com, Active.com, Competitor Group, and his writing has appeared in Bicycling, Maxim, Men’s Fitness, Men’s Health, Men’s Journal, Outside, Shape, Stuff, and Women’s Health. Matt has a special passion for writing books and has written many. Matt is also a certified sports nutritionist, and has served as a consultant to numerous sports nutrition companies, including Energy First, Healthy Directions, PacificHealth Labs, and Next Proteins. Having coached for Carmichael Training Systems in the early 2000’s, Matt continues to design readymade training plans for triathletes and runners that are sold through TrainingPeaks.com and FinalSurge.com, as well as customized plans available through this website.

Topics covered Use of protein for maintenance and building muscle when combined with exercise How much protein? Timing? Use of supplementation? What else is helpful? Creatine? Omega's? Vitamins? Minerals? How to lose body fat without losing muscle? Is fasting or intermittent fasting a good idea for the older athlete? Related podcast episodes: Body Composition: https://www.wiseathletes.com/podcast/76-body-composition-sports-performance-w-matt-fitzgerald/ Optimizing Muscle: https://www.wiseathletes.com/podcast/65-optimizing-aging-muscle-w-brendan-egan-phd/ Nutrition for Recovery: https://www.wiseathletes.com/podcast/19-nutrition-for-recovery-with-ec-synkowski/ Bio https://morehenperformance.com/ Jame Morehen, PhD is a a published author and respected performance nutritionist registered with the Sport and Exercise Nutrition Register (SENr). James seeks to help individuals achieve optimal health, wellness and performance with individual performance nutrition solutions backed by evidence informed strategies to help individuals fuel and recover from the demands of their sport and lifestyle. BSc Sport & Exercise Science MSc Sports Physiology PhD Sports Nutrition Areas of work: - Body Composition - Weight Management - Health & Wellness - Travel Nutrition - Training Strategies - Competition Performance - Optimal Recovery

drsusieg.com DR. SUSIE GRONSKI — Licensed doctor of physical therapy since 2010Certified pelvic rehabilitation practitionerSex counselor and AASECT certified sexuality educator (University of Michigan trained)Author of Pelvic Pain The Ultimate Cock BlockInternational male pelvic pain and sexual health educator A licensed doctor of physical therapy, certified pelvic rehabilitation practitioner, international teacher, and creator of one-to-one and self-paced health programs that help men with pelvic pain become experts in treating themselves. 5 S’s  Support - for organs that sit on top of pelvisStability - structural control over distal actionsSump pump - pee, semen Sexual appreciation Sphincteric control  The major health knock on cycling has been its potentially negative effects on pelvic health. Rigorous training on a thin bicycle saddle (seat) can cause unwanted rubbing and prolonged pressure that leads to decreased blood flow. In men, cycling has been linked to testicular pain, numbness, and infertility in extreme cases. In women, unchecked pelvic distress can lead to pain, incontinence and girdle distress. Pelvic Issues: Penis painPudendal neuralgiaHard-flaccidPersistent genital arousal disorder (PGAD)Penis fracture (sexcapade injuries happen!)Testicle painPost-vasectomy pain syndrome - Pain after vasectomyPeyronie's disease - A condition where scar tissue forms, most commonly, around the base of penis resulting in an abnormal bend or curve in the penisPre- or post-prostatectomy surgeryPain with or after ejaculationPainful erectionsErectile dysfunction (ED)Premature ejaculation (PE)Abdominal painGroin painPelvic painSacroiliac joint (SIJ) painPersistent hip or lower back painTailbone painPain with sittingPain during bowel movementsConstipationUrinary urgency or frequency- Frequently feeling a strong and sudden urge to urinateUrinary or fecal incontinence Previous Wise Athletes episode mentioned in discussion with Dr. Gronski

Steve Hendricks, author of The Oldest Cure in the World. Stevehendricks.org/ Bookshop.org

Improving bone health through nutrition and exercise...advice from Melissa Rittenhouse PhD, endurance athlete, registered dietitian, certified specialist in sports dietetics, PhD in Exercise Physiology. sportsandwellnessnutrition.com/ Melissa Rittenhouse PhD, RD, CSSD. Registered DietitianCertified Specialist in Sports Dietetics. PhD in Exercise Physiology Dr Rittenhouse has been practicing in the areas of sports nutrition and human performance since 2002. She is a sports dietitian, and a Road Runners Club of America (RRCA) certified coach. She participated in the 2004, 2008 and 2012 Olympic Marathon Trials.