Inside Training, intervals, Defining Easy – Stephen Seiler

Posted on by Peter

Exercise Physiologist Stephen Seiler discusses online cycling training. Best tips for using Zwift and similar tools while avoiding too much moderate training. We discuss his 2016 Study on different interval sets and the value of accumulating more minutes of high intensity.

Stephen Seiler on Zwift, 80_20, Intervals & More

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TOPICS AND LINKS FROM TODAYS SHOW:

  •  Zwift

  • Defining ‘easy’ or ‘low intensity’ training

  • Best practices for ‘Base’ or ‘Maintenance’ phase we are in with Covid19 / Quarantine

  • Accumulating minutes at high intensity vs. Going too hard and not getting as many minutes.

  • Best Intervals to do? 2016 Study on 4 x 4 , 4 x 8 , 4 x 16

  • SYLTA, Ø., TØNNESSEN, E., HAMMARSTRÖM, D., DANIELSEN, J., SKOVERENG, K., RAVN, T., … SEILER, S. (2016). The Effect of Different High-Intensity Periodization Models on Endurance Adaptations. Medicine & Science in Sports & Exercise, 48(11), 2165–2174. doi:10.1249/mss.0000000000001007

Strength at Home, Walking and Training Inside/Outside

Posted on by Peter
Today we discuss Walking, Training inside vs. Outside, Strategies for maintaining fitness and muscle during off periods and some discussion of goals and mindset during off-season or when far away from goal events.
strength at home, walking + how to actually train outside
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TOPICS AND LINKS FROM TODAYS SHOW:

Is there any benefit or drawback of walking daily – say 30-90 minutes – in addition to an endurance cycling training plan (besides sanity) in

—————–

how to not lose all my muscles, strength, fitness during off period?

Webinar through CSI Pasific –
Strength can be maintained with any weight -> some form , even in small form -> 1 set 6-12 reps 2x per week to failure
POWER drops more quickly
  1. lift to lighter weights to volitional failure
  2. aim for 3 sessions weekly
  3. do more if frequency less
  4. increase power or possible with using a wider variety of loads
  5. work with intention and focus – quality work

What does training for MTB look like? / how to train outside?

————————

Staying Motivated through Off or Training Phases with no races

With racing canceled through… June at this point, how do I stay on track and motivated?
-why
-control controllable – work on what you can work on in your setting (e.g. roller skills, coordination, balance/track stand, strength, mobility, injury reduction, cooking skills, sleep, meditation/stress reduction)
-focus on weak spots

Archery, Precision & Form – Mackenzie Kieborz

Posted on by Peter

Mackenzie Kieborz has competed in 3 archery disciplines, has switched her dominant side for shooting. She has competed in Universiade, coached and organized events. She tells us more about training for archery and the tools she uses to build the fitness and precision required.

Mackenzie Kieborz on Archery + Being a Consummate Athlete

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TOPICS AND LINKS FROM TODAYS SHOW:

Maintenance Training, Fueling 50miles, Game Changers

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Today we discuss how to train during times of stress or when your race gets canceled or when you aren’t sure what your goal is. We also discuss a specific question around fueling a 50-mile bike ride and the common questions around the Documentary ‘Game Changers’

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TOPICS AND LINKS FROM TODAYS SHOW:

Training at home/goal race canceled

Fueling for the 50-mile ride—new to cycling

Game Changers documentary thoughts?

Sports Nutrition & Carbs – Gemma Sampson

Posted on by Peter
Gemma Sampson is an Advanced Sports Dietitian working with elite and amateur cyclists, triathletes and runners.  She discusses several common nutrition questions and expands on carbs and what athletes know (or think they know) about carbs (the focus of her Ph.D.!)
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TOPICS AND LINKS FROM TODAYS SHOW:

Your athletic + work bio, how did you end up in Girona?

Why study carbs + carb knowledge for your Ph.D.?

What’s been surprising that athletes don’t seem to have a handle on?

Carbs pre-race / breakfast pre-race

Gels: can we eat them, are we getting dehydrated, how can we avoid that?

How to dial nutrition for 10+ hour events-electrolyte and carb needs

Post race/workout carb needs? (are we supposed to avoid refined sugar?)

Most common pitfalls for athletes?

Fasted training? Thoughts?

Elimination diets—how to do as an athlete, should we do them, any low hanging fruit to tackle first?

Female endurance athlete protein requirements?

Also, how the heck do we get enough?

Nutrition for recovering anemic?

Shift worker – how do you avoid late-night snack cravings?

Parents of Juniors –  Is your junior racer is eating right?

Winter-Blahs, Training Camp Prep & Too-Big Goals

Posted on by Peter
We discuss 4 Listener questions today including how to deal with the feeling of lower motivation and enthusiasm that is common in the middle/late winter for summer athletes trying to train through winter weather. We discuss getting ready for a training camp and best practices at the camp as well as What to do if you have set a goal that is ambitious (or if you coach someone who has) and how to frame the goal or adjust the goal so you thrive. Finally, we discuss elbow pain while biking and some solutions to consider that can be applied to many injuries.
too-big goals, training camps + pre-spring blahs
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TOPICS AND LINKS FROM TODAYS SHOW:

Pains in the elbow – how to modify a bike?

Picking the right goal / is your goal too hard? What do you do when your goal IS too hard but you’re in it?

  • David Roche Episode – how to be a happy athlete
  • Think about mastery/skill goals as much as a bucket list item.
  • is it a 9/10 or a 1/10 chance? Will it push you or demotivate you ?

Going to a training camp, how can I maximize what I get out of it?

Getting through the winter – Middle of winter ‘blahs’

Environment and Plastics – Usman Valiante

Posted on by Peter
Usman Valiante a Policy Analyst. Usman joins us to discuss plastics and the environment. Usman has worked to develop and spread the concept of a circular economy for plastics. A concept that moves beyond simply reduce, reuse and recycle. Please see the show notes for links to documents and videos.
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TOPICS AND LINKS FROM TODAYS SHOW:

Bio – how did you become involved in policy?

Can you define Industrial ecology / circular economy?

  •    how does it differ from reduce/re-use/recycle?

Why have ‘targeted’ Plastics? versus other pollutants/practice?

Externalities

  •   Dealing with externalities of development / producing things. Water, solid waste
  • Asian markets have taken on much of our waste in the past, how is this changing and will it change incentives/externalities?

Policy is largely on the government but what are consumers responsible for in terms of plastics/environmental evolution?

Sport and waste

Smart prosperity institute – a vision circular view for plastics (download report )
talk presentaiton by Usman

Meditation, Essential Oils for Athletes – Laura Wilson

Posted on by Peter
Laura Wilson talks to Molly about using essential oils and how to get started with meditation.
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Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

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TOPICS AND LINKS FROM TODAYS SHOW:

  • How do you define meditation?
  • a lot of ppl say they can’t meditate: how do you respond?
  • I hate headspace — do I have to do it that way?
  • I also admit to having mixed feelings around meditation. As a younger millennial woman, I feel almost cheesy being someone who gets into meditation and it makes me feel very self-conscious. Help!
  • How do you do it?
  • Common pitfalls?
  • How it can help athletes?
  • Essential oils are also a big thing for you—how did you get into those?
  • Best for calming? Lavender
  • Best for pump up? Peppermint
  • How to use?

Minimum Volume Requirement & Hot Tubs

Posted on by Peter
Today we answer listener questions around Hot Tub and Cold exposure as well as a follow-up question about how much low-intensity training is needed to be ‘enough’ in a polarized plan.
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TOPICS AND LINKS FROM TODAYS SHOW:

SPEAKER SERIES

valentines day with a partner, friend or family #consummateathletelove

C. ASKS about Polarization and time-limited

  • 90min is a fantastic goal for most people for zone 1/LIT especially when indoors.
  • question of How much do YOU need to do to see improvement. What we can absorb.
  • Some people only need a 30min ride to get adaptations so doing more would be too much and then they adapt.
  • This is where your HIIT sessions can help you gauge fatigue and a periodic test week while recovered to gauge progress and adjust loading.
  • The goal is always consistency – a consistent diet of regular workouts will be great and the best way to be consistent over many months/years is to not be driving too hard too often and have variety.
  • Your cross-training can also be part of or entirely one of your long days. So a Saturday HIIT/Zone 3 workout then Sunday go ski/fat bike/hike for 3+ hrs at an easy pace (making good conversation with a friend) would be a great weekend,
a nice article from Molly’s coach David Roche here that might add some more perspective beyond just easy/hard. the goal is not to be knackered and to feel good riding more often then not! keep coming back over time and what was ‘hard’ will become ‘easy.
7 DAY HABIT KICKSTART http://eepurl.com/dgac9f

 Cold adaptation – is hot tub ruining it?

HUTCHINSON in Outside
post-workout sauna may delay recovery and hurt performance the next day, according to a small study. No big deal, but a reminder that “extra” adaptive stresses (heat, altitude, fasting, etc.) are still stresses. outsideonline.com/2407900/sauna-…

Marco Altini on HRV and Training

Posted on by Peter

The multi-talented Marco Altini returns to answer top listener questions about HRV and also to provide a few updates on the latest research around apply HRV to sport and recovery.

Check out HRV4Training App = https://www.hrv4t.com/

 

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TOPICS AND LINKS FROM TODAYS SHOW:

Define HRV

Getting started with HRV – what does someone who wants to try it need? 

When to measure – Night vs. Day-time

Using the data 

HRV-guided: full story (from Kivinemi et al. to the latest work of Javaloyes et al., + his future work), how to use HRV to guide training and improve performance, what we have learnt from different studies
=

The biggest mistake people when recording HRV

 –  insights for teams from Sherman et al. (looping back to the protocol), discuss endurance vs team sports differences for data acquisition (could add guidelines for teams)
  • confounding factor – first thing in bed minimal other stuff, no social media

Easiest analysis we should keep an eye on once we have a few weeks of data baseline? 

  • Training adaptations: Flatt et al. + Marco’s current research with Dutch triathlon (training load, coefficient of variation)

Listener question = training efficiency and hrv = resting hr??? coefficient – stable

Menstrual cycle and HRV: Patricia Doyle-Baker and her group, expected changes in different phases, implications for practitioners

  • decrease hrv across the cycle, inactive women –
  • subjective feeling

Closing on ideas for future research

(mindfulness and biofeedback, acute vs chronic changes), other psychological aspects (HRV as a mediating factor between load and injury as we have seen in Williams et al.)

Past HRV episodes

Past articles by Marco of HRV4Training