Q & A – Travel, Sven Nys, Gaining Weight, strength and Off-Season

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.


NOTES OCTOBER Q & A 

crazy travel week, what we learned at crossvegas, Iowa world cups 
-sleep
-stretching
-train
eat: 1 veg per meal, tons of water (see molly’s article on surviving trade shows )
Sven nys quote from Bicycling (teaser about short podcast coming up)
You have to live 365 days a year for your sport. That helps a lot. Not just for a small period. You need to have the passion from day one until the last day.
peter newsletter
INTO READER Qs
Know what? Gaining weight. From coming back from illness (severe weight loss) to generally losing too much weight training.
  • give it time, body will return to ‘normal’ (ease into training)
  • protein / calories in general need to come up but consider IN vs. OUT
  • backing off training ie walking not running
  • Liquid calories (dairy, peanut butter , white rice as easy to eat lots)
  • watch starting with low cal / high nutrient density foods (ie. salad opener limits overall calories for some)
  • Molly references milk (whole milk) beneficial for DOMS from study HERE
Vince M C. asks: I would love some down-to-earth advice on getting into interval training. I’ve always just tried to maintain a pace while running, but I’m aware that interval training will yield better results. But how does one establish intervals as a beginner?
  • fartlek is the easiest way to start
  • run/walk (not just for beginners)
  • break normal route into chunks
  • track – run straits, walk corners
  • find a track workout or hill workout nearby
  • find hills
Brandon asks: strength training in the off season why, how, when. 
  • should year round
  • offseason good to start
  • infographics on performance benefits of strength
OFFSEASON IN GENERAL

KEEP YOUR EYE ON SADDLESOREWOMEN.COM for news on updated Version of Saddle Sore

How to Parkour – Adam McClellan

Keywords: parkour, certification, fitness, classes, extreme, walking, running

Adam Mcclellan talks to us about parkour. How to go to you first class, what parkour is, why it is a great sport/activity to pursue. What to expect at your first class and many more things you can use to prepare for parkour and also transfer to other sports.

Adam McClellan of Parkcour Generations talks about what Parkour is and how it can benefit your other sports as well as have a tremendous effect on your mind and body. We get into the rigorous coaching certification that Parkour has and also what a first class might look like when you try it. As usually we find out tips on how to fit in your first time trying the sport and a few ‘tricks’ to practice before you go.



BIO

Adam runs the Parkour Generations located in Lehigh Valley, Pennsylvania. He is a level 2 Coach in the A.D.A.P.T. Coach education program. You may also recognize his name from the Christopher McDougall’s Book ‘Born to Run’ (LINK)

Social / links 

-Adam McClellan
Parkour Generations  –  www.pkgamericas.com
Leighigh Valley Parkour – http://lehighvalleyparkour.com/team/
 
 

Questions 

Bio/how did you find Parkour? 
Quick explanation of what Parkour is?
-David Bell talks about efficiency in time, energy and sound. Many ways to define
– mind body are strength challenged and strengthened to overcome obstacles -> Overcome with movement
How can pretty much any athlete benefit from some Parkour skill?
 – All sports have a mental/physical aspect. Think about how a trail runner might benefit from the precision and confidence in technical areas. Same for mountain biker.
  – The physical aspects of jumping, running, strength training and mobility transfer to other sports and, at worst, balance the overuse of many sports.
What would you consider the three key moves in Parkour? 
-> many movements as always adapting to environment
-> Run, jump, swim , climb etc.
What equipment MUST I have? (specific clothing/what’s the best practice place?)
– many athletes will wear ‘hammer pants’ and a tank top
– there are a range of shoes used ranging from barefoot to trainers, likely wise to be in the middle to start.
– first timers = aim for comfortable fitness clothing
WHERE 
  -> often will be at school playground after hours or some indoor gyms can be found
-> always leave area cleaner then you left it .
How do I find people to train with?
Google ‘parkour’ and your area to find meetup groups or classes
 –
Travel to best place to do it or immerse yourself in the sport?
Colorado, Pennsylvania, D.C., London
coach vs watching youtube videos? 
 – Careful with videos as generally will see most extreme, back-flips off roofs etc. and miss the years of progression and very approachable first sessions
 – good coaching in ‘certified’ parkour sessions given the rigorous certification program 
 – a coach will help make sure you avoid overuse, do appropriate strength/mobility and help you set goals for your age/ability
What would a normal “training” week look like / is it competitive?
Best advice to someone just starting out? First class ?
This is basic coaching / training philosophy to remember with Parcour
1) safety – inspect area
 2) Progression – start with foundations and progress to ensure proper form
3) Repetition  – practice makes permanent
4) precision  – ensure can do often
 5) Control  – under pressure, extremes et.c
exercises/training drills?
– lots on web and many qualified communities to help get started. Google “Parcour Warmup and techniques”
 – Routine is typically Warm Up + Conditioning = watch bad habits
 – Adam’s favorite move – Quadrupedal movement -> Uses lots of muscles and is low impact (Crab walk , bear crawl etc. )
What’s the one cool move I can do to make it look like I know what I’m doing?
 -> Lazy sit – stand beside handrail, put both hands on and swing legs over then back on otherside completing a 180.
Best way to avoid getting injured?
– Parkour has a relatively low injury rate
 – ensure obeying progression and precision
 – ensure balanced training week with mobility, endurance and more skill oriented days
Any weird/surprising etiquette? 
  – Handshake by grabbing wrist
 
Follow up from above comment on mind = How is Parcour more challenging to the mind then other sports ? 
 – Stanford Marshmallow study on delayed gratification 
 – Essentially parkour trains for long term commitment to progressing and practice and body awareness .
 – It is portable and adaptable to wherever you are . 

Active Travel for the Consummate Athlete

Travel Tips, Adventure, digital nomad, work-life,

Molly and Peter talk travel. How to eat, how to work, how to train/exercise and how to take care of yourself on the road.


Don’t forget to check out www.wideanglepodium.com for show info, other podcasts and to see if becoming a donating member of the network is for you.

 


Social / links 

 Check out These links for more travel articles by Molly
Molly’s SaddleSoreWomen Site – www.saddlesorewomen.com 
Molly’s Latest Book ‘Fuel Your Ride’ world class experts and pros strategies put into a fun and readable handbook for you to leverage on your next ride.
Tweet at us—@mollyjhurford and @peterglassford

 


Show Notes

Having options to travel and using travel as opportunity to try new things 

 

anywhere core routine LINK => https://www.youtube.com/watch?v=CMLmd8XNgu8

 

Best Gear to help travel under $50  ? 
=> Thera-bands – http://amzn.to/2bV5w24
 => External rotation with thera band https://www.youtube.com/watch?v=FkzYvxhgqQQ
=> hand weights by rhonda rousy – http://amzn.to/2bV5siH
=> toothbrush cover – http://amzn.to/2bFWsSD
=> digestive bitters for digestion / setting eating – http://amzn.to/2bLWSFQ

 

Thing you stopped doing while traveling that you thought was important ? 
-> Checking in at airport
->  stressing on everything you have to do to get checked in / on plane.
Packing strategy ? 
 –  with bikes ?  – small bags in bike bag + carry on
  – in van – small bags with themes -> know where your riding stuff is

 

Training while traveling 
 -> have a system that travels – bags, routine for when, schedule it into the day and discuss, morning is usually better.
         – have options -> Walk, Run, Strength/Core, basic bike (mtb or cx over road)

 

Eating while traveling
  -> Airbnb
   -> whole foods and trader joes – make your own salad ( avocado,
    -> Chipotle and panera bread
    -> sardines on hand

How to Swim – Total Immersion Swimming

KeyWords: Swimming, Total Immersion, Water, Drills, Injury

 

Super excited to get the chance to talk to the creator of Total Immersion swimming, Terry Laughlin, on the show today. An extra bonus was having one of the Master Coaches of Total Immersion, Suzanne Atkinson join us to add her experience learning TI, Teaching TI and her medical perspective on clients. Peter also was fortunate to connect with Deb Sagan in Pittsburgh for a private swim lesson and we get to enjoy some video of Peter Swimming!

Swimming is something that can open up traditional swim training but also provide comfort to pursue many other water based sports like surfing, diving, kite-boarding and Kayaking.

 

Continue reading How to Swim – Total Immersion Swimming