Katerina Nash is Still Winning Races (Bonus Episode!)

This is a Special Bonus Episode to celebrate another year of the Consummate Athlete being with the Wide Angle Podium Network – Thanks to their support we can continue to produce the Consummate Athlete Podcast and get conversations, like this one with Katerina Nash, so that we can all learn from one of the most Consummate Athletes we have met!
katerina nash
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Are you in a Plateau? Supplements? Post-workout for busy people

Today we discuss:
– How to know if you are plateauing and what to do about it
– Supplements – are they good?
– Post-workout for Busy People?
gauging improvement, post-workout easy recovery, quick fixes + potions
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TOPICS AND LINKS FROM TODAYS SHOW:

UPDATES

plateau

 

 

SUPPLEMENTS

Past podcasts that are relevant to supplements and studies

 

Position Stands and resources to learn HOW and WHY and WHO

Globally on Supplements

  • Additive effects (Trent Stellingwerff)
  •  magic pill – looking for quick fix vs. longer-term focus – ignoring the skill/mental/tactical aspects
  • Enjoy benefits of linear gains / being a beginner – well thought out training should elicit benefit

Things to ponder when considering a supplement

  • Think who am I and what am I trying to do ? do you need more muscle? Are you not recovering as fast as you could be
  • Is there a way to get this through diet? (ie. sleep!, whey / bcaa in dairy protein, improving the balanced diet of fats/proteins vs. high sugar/low quality)
  • is there a mechanism for why this should work? (ie.
  • Is it practical to use in your life/sport (ie. Side effects and time to use/apply)
  • SIDE EFFECTS – GI distress, BLUNTING of adaptations, no/negative responders,
  • Is this company selling something? influencer?
  • Is it a proprietary blend or something odd or do you recognize the active ingredients (or the ingredients in general)
  • Is it banned or from a reputable source (quality control / NSF)

 

Trent Stellingwerff supplement recommendations what works

  • http://www.runhilaryrun.ca/Trent/GeneralInterestArticles/Stellingwerff-%20SupplementationRecommendations.pdf
  • The vast majority of training and competition load and recovery is achieved through proper diet and recovery practices (such as recovery nutrition immediately post-training, quality sleep, afternoon naps, low surrounding external stresses and paramedical support). To aid in this process, athletes have looked towards supplements. However, only a hand-full of supplements have been shown to possibly aid in this process during very intense training and competition schedules. The majority of the supplement’s have no scientific support and just result in added and unwarranted expenses to an athlete. However, there are a few supplements that do have scientific support, which can be utilized by an athlete already exercising good general nutrition and recovery practices— this needs to be taken care of first! A poor diet and recovery practices cannot be compensated for by a supplementation regime. Further, regular blood analysis should be completed to check for any abnormalities. Finally, it cannot be stressed enough that when purchasing supplements the athlete needs to be extremely cautious regarding potential inadvertent doping. Look for 100% pure-products from reputable companies that have also been certified by either NSF: http://www.nsf.org/consumer/athletic_banned_substances/

 

Lying to Win—Placebos and Sport Science

https://pdfs.semanticscholar.org/a515/112a3a2b0d08e9b1ae66e10ed9102ffaf218.pdf

  • Trent Stellingwerff addressed an inconvenient truth in sport science; when it comes to performance-enhancing effects of popular ergogenic aids, marginal gains do not aggregate. The 1% to 3% improvements observed with many ergogenic aids are rarely additive.7–9 Why might this be the case? One possible explanation is that that many ergogenic aids ultimately act on a central mechanism that regulates performance. As a result, most evidencebased supplements merely allow an athlete to “dig a little deeper.” Sport scientists have often observed that just believing in a novel and exciting performance-enhancing treatment can produce improvements in performance regardless of introducing a real treatment effect

 

 

Science of sport  https://www.scienceofrunning.com/2013/10/the-placebo-response-belief.html?v=3e8d115eb4b3

  •  the same article, I found the statements by a good friend, Trent Stellingwerff, very intriguing.  Stellingwerff brought up the fact that the effects of proven ergogenic aids don’t aggregate.  Meaning that if we get a 2% boost from caffeine, another 1% from beta alanine, and 2% from beet root juice, if we took all of them, we don’t get a 5% bump in performance.  They all act on different physiological systems, so why is there no additive effect?  The authors speculate that, they all act on a central mechanism that regulates performance (i.e. like the one talked about with fatigue above).
  • What it means to me is instead of telling an athlete to take this drink that you know is a placebo to improve performance, give them something that actually seems to, and sell it hard that it does.  Don’t just say, this may or may not work, or give the research speak that in 10 studies it improved performance but in 3 it didn’t so hopefully you are in the 10.  Say that this stuff works really well, it’s strongly research-backed (10 vs. 3 is strong!), and it works because of X, Y, and Z.

 

3) Runner waking up early to run, what to eat after for recovery while busy with kids and getting to work?

The Latest Performance Science – Dr. Marc Bubbs

Today we hear about the Latest Performance Science from Dr. Marc Bubbs. A Naturopathic Doctor, Speaker, Performance Nutrition Lead for Canada Basketball and former Strength Coach. Dr. Bubbs advocates for achieving your performance potential and maximizing your health by optimizing what you eat, how you move, and key lifestyle factors (e.g. sleep, stress management, etc. 
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
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TOPICS AND LINKS FROM TODAYS SHOW:

What you have been up to in the last week ?

– Canadian Basketball

“Human First” paradigm

  • -frequent illness is incompatible with elite performance

busy people how have it all?

  •   what is the goal? What is the most important???
  •  Fueling – link to Bubb’s Fueling Protocol ->
  • blood glucose – lower for the elite -> fasting glucose –
  •  ‘athlete microbiome signature’
  • intensity predictive of species of the microbiome?
  • 50 food challenge – try to have 50 items in the week –
  • 14 day build

 

Strength and Endurance vs. Health

  • Should endurance athletes, especially aging athletes to lift weights?
  • Best strategy around strength if someone is endurance focused but also wanting to protect against illness/aging?
  • Muscle and Polyphenol

Body Composition

  • A mistake most people make is trying to improve their performance while trying to get leaner.”
  •  how can someone who is overweight but wants to pursue sport can reconcile?
  • Carbohydrate periodization for endurance training and how glycogen acts as training regulator… important for the recreational athlete

Emotional Intelligence

 Leadership –

Motivating Your Workout – Simon Marshall

Today we interview Simon Marshall a Sport Psychologist and co-author of the popular book ‘The Brave Athlete’. We talk about different ways to motivate your workout and when you should pull the plug on a workout.
Get the Brave Athlete = https://amzn.to/2J3ch4V
motivating your workout with simon marshall
If you enjoy the show, please consider supporting it by
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TOPICS AND LINKS FROM TODAYS SHOW:

  • How to persevere against lower motivation  – Tactics from the pros and the scientific explanation
  • Using Music to your advantage
  • When to take a day off

 

First Race Jitters, Base to Build, Carbs per Hour

Today we Discuss and work through your questions! Thanks for posting them to Twitter or Facebook or using the contact page on http://www.consummateathlete.com (feel free to follow up or create a new one for the next Q & A SHOW)
race day intensity carbs
TOPICS:
– Oat Milk is a real thing?
 – First Race Day Jitters and Mistakes
– Intensity – progressing from base to build phases (adding intensity)
– How Many Carbohydrates to consume per hour, why such a big range recommended?
If you enjoy the show, please consider supporting it by
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TOPICS AND LINKS FROM TODAYS SHOW:

Today we Discuss and work through your questions! Thanks for posting them to Twitter or Facebook or using the contact page on http://www.consummateathlete.com (feel free to follow up or create a new on for the next Q & A SHOW)

TOPICS:

– Oat Milk is a real thing?

first race of the season: common mistakes?

– Practice Practice Practice!

– Intensity – progressing from base to build phases (adding intensity)

– How Many Carbohydrates to consume per hour, why such a big range recommended?

Race weight, Pantry Staples, Perfect Meals – Lori Nedescu

Lori Nedescu a Nutritionist returns to chat with Molly Hurford about race weight, stocking your pantry for successful eating and putting together a great meal.
lori nedescu on race weight
If you enjoy the show, please consider supporting it by
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TOPICS AND LINKS FROM TODAYS SHOW:

  • race day nutrition race day vs every day and why
  • let’s talk race weight: pros, cons, and how to avoid ruining your season
  • 5 pantry staples
  • PERFECT BALANCED MEAL / SALAD, HELP for RALLY
  • does protein timing really matter?
  • Worst nutrition advice you’ve heard?
  • Best?
  • We talked about how studies/media around them can be super misleading—worst offenders lately? how can people figure out what to believe?

How to be a Happy Runner – David Roche

Accomplished runner and coach (and dog lover) David Roche joins us today to talk about running, coaching, law-degrees and being happy as a person. David brings HUGE enthusiasm to this episode so be ready to be PSYCHED no matter what sport you do.
david roche (1)
If you enjoy the show, please consider supporting it by
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TOPICS AND LINKS FROM TODAYS SHOW:

30-second bio – Law school to Coaching

David is the 2014 USATF Trail Runner of the Year at the sub-ultra distance. He is a two-time national champion and a three-time member of Team USA. He graduated from Columbia University with a degree in Environmental Science and received a master’s degree and a law degree from Duke University.

David started the SWAP team in 2013, with the premise that he could help athletes learn to live like puppies and run like rockstars while not giving a f#ck about things that aren’t important.

 

Dogs – Positivity and Writing Books

 

MORTALITY – Why start a book about being a happy runner with death?

  • “We all have the same finish line”

MENTAL SHIFT vs. Physical training – Coaches

  • Commit to the long-term process, delayed gratification
  • Need to derive meaning and purpose from prizes, or immediate things
  • It takes years, Running between the ears

Sports Analogies? Starting as a Football Player

Questions to help with your WHY?

  • not just running or sport but for life
  • It is easy to stay on ‘assembly line’ without asking WHY?
  • Are they your answers?
  • You want to achieve “X” but then what?

SOME WORK ALL PLAY (SWAP TEAM)

  • We don’t care about your results
  • Training is the process, racing is the result
  • Help facilitate and find long-term fulfillment
  • you are enough NO MATTER WHAT.
  • The enthusiasm around DAILY wins, daily process

How do you stay so relentlessly positive!?

  • Life is hard
  • Entropy – Everything Falls Apart. Without energy, things fall apart
  • small acts of kindness can make HUGE differences in people’s lives
  • Positivity is a Performance Enhancer

What to do if You are Not Winning, Not the Best, ‘just’ competing or participating?

  • Long term focus on YOUR potential.  YEARS 
  • Some people might win worlds, some people might make the time cut-off
  • We are all chasing our own potential in the context of our lives
  • Trying to be something you are not is where happiness is lost
  • Thinking of yourself as an athlete, even an ELITE athlete

Signs a runner has plateaued, and how do you help them get out of it?

  • Constant progress is not a reality, there will be epps and flows
  • The trial of Miles – “Once a Runner” book referenced adding miles/aerobic miles and double days (this is for an advanced athlete)
  • For injury prone, newer runners and time-crunched it is important to actually get fast

Running Strides

  • Think of a kid in a playground running sporadically, need to practice that natural, fast stride
  • Short, Fast, Bursts that teach you to go fast
  • Several studies showed 3-4 weeks of ‘speed endurance’ 6-10 x 30sec fast caused vVO2 and at LT to improve by 4-6%, (LT and Vo2 not improve but SPEED / Economy did)

Common Mistakes in Running Training (running is not cycling)

  • You can reinforce ‘go fast biomechanics’ and develop the aerobic system by going easy enough

DREAMING BIG – Molly and Leadville

  • These goals to get you out of the door
  • BUT the big thing is not the thing, it is a means to an end

Performance Nutrition – Lori Nedescu,RDN

Lori Nedescu is a Registered Dietitian. She joins us to talk about improving performance with good food and health practices. Lori started ‘The Cadence Kitchen’ which has become ‘Hungry For Results’, a nutrition resource for anyone looking to improve performance and general wellness through good food and health practices. She also races bikes, runs a team and runs!

30-Day Whole Foods Cookbook and Meal Plan: Eliminate Processed Foods and Revitalize Your Health  => BUY THE BOOK 

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.

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Lori Nedescu, Ms RDN CSSD

TOPICS AND LINKS FROM TODAYS SHOW:

When asked what you do, what’s the bio you give most people?

How did you get into cycling?

Running?

What sparked your interest in nutrition? Education path?

Myth: Cut out sugar, replace with ‘switch out nightly dessert for fruit’

Why it doesn’t work:
What to do instead:

Myth: Lose X pounds, replace with ‘big salad for lunch instead of fast food’

Myth: Go Paleo/keto/etc. Jan 1, replace with ‘start eating more vegetables and cutting back on processed food’

Myth: Do a juice cleanse for January, replace with ‘drink 2 more glasses of water and add an extra vegetable to every meal’

Myth: Dry January, replace with ‘Cut back on weekly alcohol intake to X drinks’ (vs. making sweeping change for 1 month and binging in Feb)

Myth: Do a marathon, lose 20 pounds, podium at CrossFit regionals, fast one day a week… replace with pick one!

Tell us about the new book! => BUY THE BOOK 

30-Day Whole Foods Cookbook and Meal Plan: Eliminate Processed Foods and Revitalize Your Health  => BUY THE BOOK 

Cyclocross, Goals, Nutrition – Ellen Noble

Ellen Noble is a professional Cyclocross Racer for Trek Factory Racing. She has medaled at World Championships and was the first female to bunnyhop the barriers in a race (#BUNNYHOPTHEPATRIARCHY). Ellen chats about goal setting, coming back from a bad race, relationships to food with Molly and Peter.
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


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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:

  • You started as a pretty serious consummate athlete as a kid: let’s go through the list of sports you used to play?
  • Finding Your Discipline – What made cycling special?
  • Why CX?
  • Process vs. Process Goals and How Overcome a Bad Race and maintain focus on long-term goals
  • IF you only could do 2 x 30 min workouts each week for Cyclocross, what would you do?
  • Learning the BunnyHop – how and how long?
  • Nutrition – Over the last couple years, you struggled to find a good balance in nutrition
  • Nationals coming up — excited?

Thanksgiving – How to Assess Your Season

In this Episode, we talk about what we are thankful for and how this relates to reviewing your season and planning for your adventures next season.

  • One-Word Resolutions
  • Questions to ask about the season
  • Setting Outcome and Process Goals
  • Finding Points of pride and points of improvement in GOOD and BAD seasons
  • Qualities of the top athletes Peter Coaches

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes. 


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TOPICS AND LINKS FROM TODAYS SHOW:

In this Episode, we talk about what we are thankful for and how this relates to reviewing your season and planning for your adventures next season.

We’re thankful for our amazing listeners who’ve been here since episode 1, and those who’ve joined along the way. The highlights of our year have been those times where we’ve been at events and races and heard from people about episodes that they loved.

Molly’s one-word Resolutions = COMMUNITY

Peter:  Thankful for the form he had at key races this year but also the experience he had recovering from his random elbow injury


Setting Outcome and Process Goals

  -> Dean Golich episode mentioned in regard to power:weight

-> Danelle Kabush Episode for Goal Setting 

Finding Points of pride and points of improvement in GOOD and BAD seasons

Qualities of the top athletes Peter Coaches


2018 episodes – What was your Favorite?