Physiology, XC-Skiing, Women in Sport – Anneke Winegarden

Anneke Winegarden is a MSC researcher and a passionate advocate for supporting women in sport. She discusses Red-S, the need for more studies on women and some technique tips for cross-country skiing.
anneke winegarden_ researching women in sport, RED-S + XC skiing
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TOPICS AND LINKS FROM TODAYS SHOW:

Athletic background

  • how did you get into sports science?
  • ANNEKE WINEGARDEN: A Leader In Engaging Girls & Women In Sport

Including Women in Studies (as subjects)

Period tracking! Why does it matter?

Mary Cain

RED-S:

can you give us the 101, and warning signs people should look out for? Especially outside of elite sport—what should the average Joe be wary of?

Meal Prep – tips / suggestions

Balancing other disciplines + XC ski?

  • XC ski season is here!  : Best beginner tips?
  •  gliding—how do I get better?

Polarization & Periodization – What You Need to Know

Today we answer a few questions and work through what Periodization and Polarization are and how either may or may not apply to non-pro athletes with limited time to train.
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TOPICS AND LINKS FROM TODAYS SHOW:

What is Periodization??

“In this respect, the essence of a periodized training program design is to skillfully combine different training methods to yield better results than can be achieved through exclusive or disproportionate use of a single method”

 

-Discuss: Example of Periodization for the cyclist who ONLY wants to race cyclocross

What is Polarization

“Training largely at a lower intensity (not easy) typically called zone 1 (under first Ventilatory threshold, <2mm Lactate), some/little/no training at threshold (between VT1-2)  and remaining 15-20% of sessions are intervals/HIIT above the VT2 (threshold) This is opposed Threshold Training that focuses more on the area between the two ventilatory thresholds or ‘Zone 2’ ” 

“About 75% of their training sessions are performed with essentially the entire session below the first ventilatory threshold (≤2.0 mM blood lactate). In 5–10% of training sessions, major portions of the training are performed between VT1 and VT2. The remaining 15–20% of training sessions are performed as interval bouts, with substantial periods of work above VT2.”

Nutrition Questions with Registered Dietitian Kylee Van Horn

Registered Dietician Kylee Van Horn joins us to discuss common questions about nutrition in general and specific questions from listeners. Kylee is an ultra-runner and owner of Fly Nutrition
all about nutrition with kylee van horn, RD
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TOPICS AND LINKS FROM TODAYS SHOW:

Kylee Van Horn, an ultra-running registered dietician and owner of Fly Nutrition
  • Your athletic bio + how you came to become an RD
  • What is new and fun in nutrition for sport?
  • Dealing with clients heading into the new year–the best and worst time for anyone in the athletic world when it comes to goal-setting and resolutions!
  • Simple/successful resolutions that people can actually set?
  • On that note, goal-setting around nutrition that doesn’t involve cutting calories—any thoughts on how someone can make more long term goals?
  • Biggest mistakes you see athletes making?
  • Feelings on supplements, how do you figure out what’s worth it?
  • Everyone wants to lose 5 pounds, and for some people, that’s reasonable: where should they start?
  • In light of RED-S, what do you wish athletes paid more attention to?
  • Fueling workouts—we get this one all the time, and answer it often, but would love to get your best pointers!
  • Athletes with gut issues seem to be more and more common–what can an athlete with chronic stomach pain/digestive issues do to start fixing himself?
  • elimination diet for athletes—what we need to know
  • Best tips for easy wins, i.e meal prepping, post-run snacks, etc.

Habit Change

Today we discuss habit change and your questions about specific habits and routines you want to tweak, change or overhaul. ‘Tis the season!
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TOPICS AND LINKS FROM TODAYS SHOW:

-Add good versus subtract bad?

-Workout timing

-weekly daily yearly ‘one-time’ habits

-Dropping alcohol

MIKE EVANS Video on ‘rethink the way we drink’

-Sleep routines?

Best Of: Polarized Training – Stephen Seiler

By popular request, this is our episode with Sports Scientist Stephen Seiler. We talk about Polarized Training, as well as his ‘Hierarchy of Endurance Training Needs’.

We cover some really interesting and practical information that you can take to your own training patterns today. Regardless of your training the idea that we should have focus and a purpose to our intensity and volume

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Show Notes 

MENTIONED IN INTRO

Elite vs. amateur -> there are differences but also some commonalities
   – elites have time and can train as much as can
    – best athletes train a lot
    –
Amateur have limits on time
BUT -> there is intensity distribution of time And recreational need that almost more! Not limited by NEED to recover like elites. That is the problem (the black hole) medium intensity
 –  => Black hole workouts (training in middle intensities where feels good, ’30min run’ ) LINK to Outside article

 

80:20 – (polarized)
Media influence and interpretation of training
Hierarchy of Endurance Needs
hierarchy seiler athletic needs
– Hype of training / quick fixes
 – need to establish basics
 – buying gains,
– the pyramid/hierarchy of endurance needs
      -> inspired by Hype Cycle or Curve (link) that has expectation, dissolution,
 – the basics aren’t sexy/ profitable
 – all about doing the work
  – also similar to Maslow’s Hierarchy

 

Basics first (volume, HIT, distribution)
Then other stuff (periodization, blocks, altitude, peaking etc)

-> higher elements have risk: low-cost reward (response, sickness, decrease training)

– average person focus low-cost techniques
– eating the cake vs. making the cake
– aerobic conditioning allows fast recovery
Crosstraining:

 

Sufferfests –

 

Elites discipline
New discoveries with lots of data now ??

 

Best books – come back to
Gladwell’s books  – Gladwell’s books
– Glicks – chaos/butterfly effects in “Making New Science Book” 
– don’t discount older books on reinvent wheel

Stunt Choreography and Play – Mindy Kelly

Mindy Kelly is a Professional Stunt Choreographer, Director, and world-class martial artist. She became the first woman to lead all of the stunts training for the feature-length film “The Art of Self-Defense” including getting the movie’s stars ready for the demands of filming.
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

  1. How do you describe what you do?
  2. are the fittest people on earth stunt-people?
  3. Career – How did you get into stunt work from Martial Arts?
  4. What does an average training day/week look like?
  5. When you were getting started, what was the hardest physical stunt to master?
  6. Craziest stunt you’ve ever done?
  7. Someone who wants to be stuntwoman-strong but is just getting started: How should they be training?
  8. The easiest way to look like a badass, i.e simple stunt to do that looks super cool?
  9. The sidekick seems to be one of your signature moves—can you break down how someone can not look like a putz trying one? (This post! https://www.instagram.com/p/BwSN6fTgRLF/)
  10. Art of Self-Defense: What was it like working with some major star power?
Mindy’s latest project, BOUNTY. It’s her directorial debut, a short film made with few  resources! Just a small team of friends and collaborators. Here’s a link to the film: vimeo.com/mindykelly/bounty 

Running ‘slow’ to get fast, RPE scales, race budget, winter clothing” Tracking NEW!

Today we discuss RPE scale and how it might relate to heart rate. We also discuss dressing for cold/winter races, whether/when not eating during workouts makes sense and balancing race/gear budgets for next year.
winter clothing endurance pace qa (1)
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TOPICS AND LINKS FROM TODAYS SHOW:

Is there a HR equivalent for RPE??

What do I do if I can’t run at MAF/endurance zone?

Fasting (not eating) during long/moderate workouts to lose weight

Winter race apparel?

  • What is embrocation?

Budgeting tips for 2020 racing/training/gear?

Cyclocross Training – Maghalie Rochette

Maghalie Rochette, the Winner of the 2019 Cyclocross World Cup in Iowa and the person behind #cxfever joins us today to talk about training for cyclocross, the long journey to a World Cup win, dressing for cyclocross, training for cyclocross. and of course, all things CX-Fever.
maghalie rochette on training for cyclocross
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TOPICS AND LINKS FROM TODAYS SHOW:

INTRO LINKS MENTIONED

how do you describe CX?

talent v work?

What is CX Fever — why did you start this?

Has the transition to winning been difficult? Difference front of race vs in the mix?

Top Habits/daily practices?

Do you have a go-to workout? Workout you always do?

Who do you train with? Do you and David ride together a lot?

Travel during CX is super hectic, how do you stay healthy?

Best tips for new CXers?

Favorite kind of course?

How to dress for COLD riding?

We’re coming into the new year—How do you set goals?

Indoor Training, Base, Fueling run-bike, How to Fall

Today we discuss your questions about a typical winter/indoor cycling week of training, the concept of ‘non-linear periodization’ or doing year round intensity and then look at how to fuel a big run one day, followed by a huge gravel race the next day. Finally, we discuss ways to fall better (and avoid it in the first place!)
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

FOLLOW UP FROM LAST Q&A —- A week on the trainer look like?  integrating all the tools

PC asks:  is it possible to stay fit all the time? Or should we do intensity year-round?

Book “Run FASTER” by Fitgerald and Hudson https://www.amazon.ca/Run-Faster-5K-Marathon-Coach/dp/0767928229
Joe Friel also wrote ‘fast afer 50’ which also includes more intensity similar to the non-linear in “run Faster”  and it is also a really good book/concept

Nutrition for 50k run one day and a 100 miler the next day!?!?

Comment: I enjoy your podcasts, listening to them as I drive back and forth to work. For a future Q&A episode, here’s a question for which I would love to hear your response:
What do you recommend for nutrition upon the completion of a 50 km run, knowing that it will be followed by a 100-mile gravel bike ride the following day?

how to fall better ??

Boost Your Mental Game – Sam Hale

Today we talk to Sam Hale, of Launch Peak Performance, about how he coaches athletes on their mental game.
sam hale on honing your mental game
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Social and Links

  • LAUNCH Peak Performance can be found on Facebook (LAUNCH Peak Performance Oklahoma) and Twitter (@LAUNCH_OK) and their website is LaunchPeakPerformanceOK.com. LAUNCH focuses on individual athletes by providing Mental Game Coaching and Neurofeedback services, and LAUNCH can custom design half day or full day seminars for teams. Contact LAUNCH Peak Performance at 918.578.9990 or visit their website to schedule your first Mental Game Coaching session!

TOPICS AND LINKS FROM TODAYS SHOW:

  1. INTRO: Mentioned Molly’s New Book – The Sponsorship Guide for Athletes
  2.          – mentioned Molly’s Gift Guides on the Outdoor Edit 
  3. Sam’s BIO
  4. mental game – mental part of their game
  5.  KIDS – when confidence lower, Build a ‘COnfidence resume”
  6. Practice long term home work  == Three R – Recognize, regroup, refocus
  7.  relevant cues
  8. Neurofeedback – in person
  9. Perfectionism and failure
  10. Goal setting – lack of clarity , smart goals
  11. Should/should not
  12. Goal setting – lack of clarity – smart goals
  13. Negative self-talk – rebuttal for negative
  14. Focus cues – plan A and B
  15. New years resolutions – weight vs. performance goals
  16. Holistic goals/training – think about who, what and where!
  17. Book recommendations