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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Megan Roche – Training Happy, Injury, Failure and Dogs

Doctor, Coach and Elite Trail runner Meghan Roche joins us to talk about being a happy runner, dealing with failure, injury, balancing work+training, body image and … dogs.
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TOPICS AND LINKS FROM TODAYS SHOW:

Intro

INTERVIEW

  • BIO The brief athletic history, how did you get to where you are now? Doc or coach or runner when introing yourself to someone these days?
  • Body image and weight as a runner was a big section on the happy runner and really focused on your journey—could you talk about it a bit, where you were then and how you look at weight now?
  • How do you walk the line of eating healthy vs eating whatever the F ==> How have you seen this work with someone who is trying to lose weight? Especially someone who is time-limited and just can’t ‘outrun a bad diet’
  • Injury — esp as a doc and coach and an athlete, how do you approach?
  • Speaking of being a doc coach and athlete, how are you balancing it? I know on at least one podcast I listened to with you, your training sounded a little bananas, sneaking it in while doing long shifts
  • Dealing with race day things not going according to plan?
  • Dealing with a race “failure”
  • Staying optimistic in general—how did you make the decision to be ‘happy runners’?  => For busy age-group/masters athletes who are finding training and fitting in family tough is there a way that this happy runner mindset can help get through training and to race day in better shape (versus being super Type-A serious?)
  • For clients/runners who aren’t super motivated and would prefer to sit on the couch, how can the happy runner approach help? Is it ok if they never train?
  • TECHNICAL RUNNING – Uphill and downhill tips
  • You and David have Addie, the cutest dog ever, but she’s not a big runner. Can you give a quick pitch as to why we need a dog?

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
Please consider supporting it by:
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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
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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 –

Getting Your Kids on Bikes – Katie Macarelli

Katie Macarelli talks to Molly today about parenting, getting kids into cycling and interested in the outdoors and being active.
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TOPICS AND LINKS FROM TODAYS SHOW:

So if you’re hoping to help a younger girl get started riding bikes, read this first:
MAKE IT FUN
MAKE IT NORMAL
PRACTICE SKILLS TOGETHER
KNOW (OR CONTINUE TO LEARN) YOUR CHILD’S LIMITS
TALK WITH YOUR CHILD…MORE IMPORTANTLY, LISTEN
Bleeding and bruising is ok
EXEMPLIFY JOY

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.

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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?

Blood tests, Ultra-Running – Jonathan Levitt

Jonathan Levitt is an Ultra Runner from Boston who loves #RestDayBrags and works with InsideTracker a company that makes your blood testing and the analysis of your tests much easier.
insidetracker.com/endurance and use code CONSUMMATEATHLETE for 20% off
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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insidetracker.com/endurance: code CONSUMMATEATHLETE for 20% off

TOPICS AND LINKS FROM TODAYS SHOW:

Jonathan Levitt is a runner from Boston, MA who grew up hating running. Playing baseball and hockey, running was always the punishment, not the reward. After deciding to run a marathon after watching the 2013 Boston Marathon, now it’s the other way around! Jonathan works at InsideTracker (link: insidetracker.com/endurance) and loves to travel, which usually ends up being a good mix of both work and play!
Brad Stulberg Quote from Twitter Mentioned
“Research shows that sustainable progress in nearly every endeavor isn’t about being consistently great; it’s about being great at being consistent. It’s about being good enough over and over again.”

Your First Marathon: Luke Humphrey

Coach, Athlete and author Luke Humphrey from the Hansen’s-Brook Distance project and Hansen’s Coaching Services joins us today to talk about how to get into marathon running. Whether you are a new runner or experienced short distance runner this episode, and their book, will help you make the jump to distance running with less injury and better results.
your first marathon (1)
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:

BIO

 

Why 16 miler?

 = frequency and weekly important
 = recovery to train again
 = very long

– What type of runner should be looking at a first marathon?

      – more people in sport, and new to running.

– How do you classify workouts?

   – Hansen philosophy
      => EASY vs. SOS (HARD) Running
      => EASY running is not hard(!) – time in feet .  1-1.5 – 2 slower than
        =>  run in range, not at limit
A) SPEED
           – 12 x 400 or 8 x 600 or 3 x 1mile (3miles of work)
  b) later in plan
   strength wo => 10sec/mile faster than marathon (not 1/2marathon)
       – 3 x 2miles, 3-2-1 to get 6miles at pace
  c) TEMPO – Marathon pace 4-10 miles (could be 2 x 4 mile)
  d) Long run – both slow and SOS but long so take focus/difficult

Setting goals for first marathon

=hard without a PB/benchmark
=book has questions to tlook at self
= take 5k into calc -> try to beat ( tweak if good/struggle w. distance)
= Tempo workouts to prepare and gauge off workouts
= Want it to be positive
“Point of the plan is to get tired, but no so tired you get hurt”

– What about the other stuff ( strength, intervals, terrain, etc)

  = match course demands (hilly course)
 = strength as interested/needed
 = careful with speed wo on track

– Peaking / Specific phase before the big marathon race?

 = mileage pretty consistent (still 5 / week, slightly less vol/intensity)
 = don’t cut too much too soon
 = nutrition – watch matches decreased load (not as much as build week)
  = “EATING TO THE DAY”
  = ok  to ‘carbo load’
 = 3miles or 30min whatever is less day before race

Get the Book – Hansons First Marathon Step Up to 26.2 the Hansons Way

How to Get Started with XC Skiing – Jenn Jackson

Jenn Jackson joins us today to talk about transitioning from summer sports to cross-country skiing and cross-training in general. This is a great episode if you have to deal with some inclement weather or you are looking for some new ways to stay active!
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:

Question for Today’s Podcast:

How are you? I hope all is well. Love the podcast, and thought you may have an answer for my question.
My CX season is winding down and I am already looking forward to skate skiing. What can I do to help with the transition to my winter sport? I was thinking trail running with/without poles and some upper body strength training. I was then thinking about the connective tissues and stretching may be a better place to start.
Thanks for any direction you can provide.
B.
——-

Jenn’s Suggested Links

youtu.be/LwU58kh5anw – striding, identifies some key angles
youtu.be/LzlGkpAL5ec – a compilation of walking and striding with some slow-mo. Lisa used to be one of the high-performance coordinators for CCC, her account has lots of videos of on snow stuff too.
https://instagram.com/p/Bo8v-gzg3Rm/ – Hill intervals w. Skiis on while on grass!

Past Episodes with relevance to Skiing

How to Use Sports Psych – Simon Marshall

Dr. Simon Marshall returns to talk about specific tactics you can use to get through stressful and difficult moments in sport. Simon and his co-author and wife Lesley Paterson were on the show previously talking about their book the Brave Athlete and they were one of your favorite episodes!
simon marshall
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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Buy Brave Athlete the book http://amzn.to/2iQ2Urm 

TOPICS AND LINKS FROM TODAYS SHOW:

Molly and Simon discuss a few scenarios and some mental exercises/brain-training advice that people can do to get through.
  • -a racer having a terrible season and feeling really down on racing
  • -a racer super nervous about their A+++ race coming up
  • -an injured athlete who needs to take a few weeks away from training
  • -an athlete who used to race but isn’t anymore… and now can’t get motivated to keep training/stay in shape
  • -a racer who’s actually doing pretty damn well, but a) is a little nervous about things falling apart and b) could just use a bit in the way of marginal gains mentally (I.e meditation?)
  • -spouse doing better/faster?
  • -honesty/rationalizations
When we read “The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” as the first book for the Athletic Bookworms Book Club, it was a huge hit. It really helped me personally figure out what was going on with my identity as an athlete (not much/too much!) and gave me a ton of tools to use for myself, and a lot of practical advice that I could use going forward when doing talks, running clinics, or helping to coach at camps. So, we were really excited to get the authors, Dr. Simon Marshall and Xterra World Champ Lesley Paterson, on The Consummate Athlete Podcast to talk through some of the concepts that they discussed. The two were hilarious and had a ton of knowledge to share—even some stories that didn’t make it into the book! If you loved the book or want to uplevel your sporting life, I highly recommend giving this a listen: