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swim, bike, run, Ironman, Triathlon, skills, training, coaching, volume
Molly and Peter talk about their experience training for Ironman over the last year. They talk about what they liked about the process, hacks, learning and take-a-way skills and tactics you can transfer to whatever big scary event you are training for.
Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca
And Molly’s top 10 takeaways over on Bicycling.com
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BEST BOOKS FOR TRIATHALON TRAINING
Check out the Show Notes at www.consummateathlete.com
Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.
The Boundless adventurer Paul Trebilcock joins us today to talk about doing lots of sports, finding adventure and making a TV show. So many great take-a-ways today to apply to your life and favorite sports.
Check out the Show Notes at www.consummateathlete.com
Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/
1) what’s your sport background? Carpenter?
nickname Turbo?!
Featured in Sports Illustrated, Esquire Network
-> started as a carpenter, then started a bike messenger service in 1990
Outside of sport and competition, I’m a pretty regular guy, going to work every day and coming home to my family. In high school, I ran cross-country and track. It wasn’t until I started a bike courier business that I got into cycling. Riding every day quickly got me hooked on adrenaline. I eventually sought out other sources of adrenaline and started competing in endurance races that combine every type of physical activity you can think of. During the Costa Rica Adventure Race, we biked for 20 hours, trekked for 60 and kayaked for 32. Off-season, I train three times a day, usually starting with a 6 a.m. high-intensity bike ride. When I am not training, I also love to take on new adventures as part of Boundless, a reality adventure TV show that I co-founded and host. While I’m obviously competitive, I’ve learned that the journey is more important. Of all the goals and accolades I’ve accomplished, my proudest is starting the Kids for Kenya Toilet Run which supports the building of toilets at schools in Kenya.
2) how did you start Boundless? The jump from two friends adventuring to a TV show is not a small one.
3) What was your favorite adventure/episode – was it the one you were most looking forward to before the show/in planning?
4) craziest moment? is there a method or mindset you use or have found useful during times of emergency or danger?
5) Training for being a ‘consummate athlete’ or to be ‘boundless’ … How can you be ready for these? (ie. ironman without being on the bike for months before?)
5) 3 seasons of a TV is certainly an accomplishment, where do you go from here?
– your back to MTB, is that the favorite?
6) For the 1/2 Ironman in Thailand – what did you learn about triathlon that you wish you knew before?
7) seems like you’ve made more of a dive into the wellness side of fitness now. Has this always been an interest?
-> you mention ‘small things to keep the body happy so it can go forever in one of the episodes’ … what are some of those little things?
8) BOOKS that have influenced you.
This week is our Q &A. Thanks for your questions. Feel free to submit more questions for next month at www.consummateAthlete.ca
DOMS while Cycling
Macro-Nutrients for Athletes
How to Cook Sweet Potatoes
ANSWER:
A few added thoughts from this information,
a) making sure you are conditioned for the intensity and demands of the race is first response when I deal with cramping, back pain or excess soreness.
b) making sure to cool down and maybe even a recovery day spin may help as well but also making sure not to overdo it the day or two after, don’t rush back! You might just need a recovery spin the day after and then an off day 2 days out. It is often tempting to go back to the regular, textbook schedule but the body may not go on that rhythm.
c) if you are taking any anti-inflammatories during or after the race that would also be something to avoid to make sure you are not masking symptoms, and again be getting feedback on how your preparation was for that event.
1) A lot of times a good warmup/cooldown will help … make sure not going hard immediately and not giving some time to get body cooled down at the finish.
2) more calories in ride and/or around rides -> don’t skimp on in-ride fuel (this robs your work capacity too) and also don’t skimp after the ride. Other meals can certainly be more protein/veggies if trying to reduce calories/increase nutrient density.
3) and upping protein intake (think extra egg at breakfast, extra meat serving dinner, maybe some whey protein after ride)
Any or all of those 3 are common causes of cycling soreness in the absence of very hard mountain biking (eccentric loading/pounding) or crashing.
QUESTION: Sarah asks about Macro-Nutrients and how much good nutrition will improve performance?
=> Many options depending on genetics, goals, body type, age and gender.
=> Performance improved by optimal body composition, sleep, mood and energy which are all a result of good nutrition.
QUESTION: HOW TO MAKE SWEET POTATOES?
ANSWER: Sweet Potato Recipes/methods
1st fastest sweet potato method -> Microwave (this is a game changer for a lot of people)
-> Many microwaves have a ‘potato’ button … press it twice and put 1 potato in and it almost always will be pretty close. Add a minute or two as required at end.
-> Poke a hole in it and put it in a microwave for 4-8 minutes (if under a beer bottle size it is closer to 4 and as it gets bigger then beer bottle closer to 8min)
-> Top it with cinnamon, salt hot sauce and/or mustard for easy/low cal flavor (to taste)
=> adding eggs, meat, veggies etc. to taste
=> actually really tasty with a bit of nut butter as well
2nd fastest sweet potato method ~20min with ~4 min of work (I often leave this going on low while I do some morning core/calisthenics/stretching)
-> cut up into ‘chips’ and fry, on low, covered with coconut oil
-> add eggs and spinach to the same pan
3rd fastest sweet potato method
-> bake 4+ while making another meal and keep them in a Tupper-ware!
-> don’t over cook them (ie. to the point there are juices running) as this usually is not as good the second day when you reheat or eat cold.
4th option – slow cooker
-> throw a hunk of meat and BIG chunks of sweet potato and onion, maybe some celery in a slow cooker and let it go on low
* sweet potato will get pretty soft so if you can add them in last 2-4hrs likely better but not mandatory
5th option – BBQ (can do these in frying pan as well)
-> cut into lengthwise pieces … this is somewhat dangerous to do with a knife … cut a flat edge initially then leave that face down to provide more stability
-> cut thin slices and place the long ‘slabs’ on the bbq
-> for some reason these are more delicious and easier to handle on a grill then ‘chip’ cut.
Sports scientist Stephen Seiler joins us today to talk about Polarized Training, or intensity distribution, as well as a related concept he came up around the ‘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 should resonate.
BIO:
Book of sports physiology got him into it
Remember, there are no “toxic” intensities over one or a few sessions. But over time, it is easy to adopt a toxic intensity distribution.
— Stephen Seiler (@StephenSeiler) April 18, 2017
This figure, from this new new paper, caught my attention and convinced sceptical me to purchase a Smartphone app for HRV monitoring. pic.twitter.com/Ai0zotTLX6
— Stephen Seiler (@StephenSeiler) March 29, 2017
-> higher elements have risk: low-cost reward (response, sickness, decrease training)
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
Keywords: Cyclocross, high-performance, training, sport , cross, crossvegas, world cup
Molly got the chance to interview Sven Nys just before this year’s CrossVegas. This is a short episode but the questions and answers are jam packed with motivating advice from the cycling legend. Sven talks about his career, his success and his love of the sport. He gives best tips to hop barriers, corner, run up and stay healthy for many years of racing.
Today, we are very fortunate to have Katy Bowman on the podcast. Katy is a biomechanist, with emphasis on the BIO because rather than looking only at isolated joint angles, Katy has specialized in looking at how our movement, or lack thereof, influences all parts of our lives as well as our families, communities and the environment Katy’s work suggests we can, and should, be careful allowing technology the chance to remove all labor from our days. She has written numerous articles, 5 books and recorded multiple podcasts on her concept, nutritious movement. Katy’s latest book Movement Matters is available on Amazon now and it is a fantastic read that nudges you to get moving and provides many examples of why your movement throughout the day matters whether you are an athlete, a parent or struggling to find health.
Links to to help you get walking
=> link to proper gait https://nutritiousmovement.com/gait-101/
Stacking for the athlete training several hours
Keywords: Travel, Sven Nys, Gaining Weight, strength and Off-Season
Today’s episode is a Reader/Listener Question and Answer (Q & A ) Episode.
We talk about our challenges over the last month of training, the core-routine we are each doing (and Peter is using with his clients) . We discuss a Sven Nys quote on embracing your sport and how this can help the Consummate Athlete. One of our readers has been sick and inquires about gaining weight, which let us discuss some tactics for losing/gaining that have worked for us, in research and/or for clients.