May 2017 Q&A – Muscle Soreness, Sweet Potato, Macro-Nutrients

may q&a

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


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SHOW NOTES:

DOMS from intense Cycling 
QUESTION:
You mentioned DOMS in regards to running, but I’d like to know more in regards to cycling. I’m a masters cyclist and I seem to get a horrible case of DOMS a few times a year. I never bonk or cramp during events, but after races (not training) I sometimes get DOMS a few days after a very hard race. My glutes, hamstrings, quads, ITB, hip flexors all get inflamed and then my lower back starts to seize and I can’t walk, bend over etc.Any thoughts on preventing this? Is this a post race hydration issue? Massage, cool down, recovery ride? Supplements, electrolytes?

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.

Training for Time Crunched Cyclists – Jim Rutberg

Key Words: Training, Cycling, Busy People, Productivity, HIIT, Threshold, FTP

Jim Rutberg joins us today on the show to talk about the new 3rd edition of The Time Crunched Cyclist that is due out in March 2017. We talk about marketing/business practices for coaches, training tactics for those with limited time and what is new in the book, including strength training and a huge nutrition section.


BIO

jim-rutberg

Jim was a collegiate cyclist and raced after college as well before starting with CTS as a coach in 2000. He started writing books/web content and has written 8 books at this point on cycling and, recently, on ultra-running. His book ‘The Time Crunched Cyclist’, co-authored with Chris Carmichael, is a popular handbook for the busy athlete.

 
 

Questions 

Working in bigger coaching company
In CTS, can see how other coaches work with other athletes, good network of coaches and athletes
“Coaching can be a hard industry to make a living in”
good / bad practices for coaching success
Success of a coach isn’t necessarily connected to coaching ability, a lot related to network/environmental factors
Common coach mistake:: people over-rely on science end of coaching vs personal. Don’t forget you’re dealing with a human
What is time crunched cyclist ?
Time Crunched: 6-8 hours per week available for training. Just don’t have enough training time for standard periodization plan
People who can’t do normal periodization don’t have the time or focus to make that work. Life has to be pretty predictable to make that work. The busier a person is, they have to prioritize something other than structured training.
Want people to perform well, have fun and be competitive in a reasonable time frame
Adapted to the reality of people’s lives
3rd edition changes
People have been following along for awhile, Low volume high intensity: people make slow progress cycle after cycle or use it periodically but at some point hit a limit on what they can do with the training alone with time limits / limits on intensity can handle in week
You reach a point where you can’t add more workload–no more room
Body weight becomes a factor: can improve power to weight and VO2max by losing weight
Most masters he works with only had 10-15lbs to lose.
Skip junk food/start exercising –this audience already doing it
Weight vs composition?
Always been a debate re weight training for endurance athletes
  – As we age, benefits to gaining muscle mass
  – Strength training becomes more important
  – Most people just want to stay fit and enjoy the ride, and be a well rounded human
   – Most people can fit body weight exercise into the day
Reverse periodization: harder efforts further away from the event, then volume
The TCC plan basically increases VO2max quick but it won’t be able to last long, fatigue builds quickly
In an optimal world, we do volume and endurance base training, the TCC largely excludes this except for blocks of endurance when time/vacation allows.
Most important thing for time crunched cyclist is CONSISTENCY. Maintain schedule even on easy weeks. Back off intensity, but stay on schedule
Would you rather be really good for a short period of time or mediocre all year?
Athlete identity is huge–but being an endurance athlete is really difficult
This sport is too hard to continue doing when it’s not fun, the TCC helps people go fast for a targeted time/duration as long as they take the rest between blocks and during week .
TCC Most Commonly misunderstood: 3 hour limit
In the book, the workouts get you ready for rides and races under 3 hours. And there’s this idea that if you can’t do an epic 6hr ride you’re not a real cyclist. Look at what you’re preparing for and what you want to be good at. You’re not getting shortchanged.
People are a little scared that somehow they’ll be at a disadvantage if they ride less hours. But difference can be quality. Someone can have more matches to burn but you still have matches. You just need to be smarter.
Strategies for when life gets in the way:
Fit it where you can
Start by carving out time that’s least likely to get interrupted
Restructure around schedules as possible (i.e. Doing recovery around a business trip)
Don’t stress about missing an occasional workout. We’re not getting paid for this.
If fitting a workout in is a stressor versus a stress relief mechanism, need to look at why we’re doing things
Total stress on body is what matters, not exercise stress
Oftentimes, family is happier when athlete is on a training plan and not stressing about what to be doing–can just do it!
Sometimes the answer is making it ok to not do something, or taking more rest. (Can be antithetical to how Type A people think and act)! You need to get a person out of their own way
The longer you work with the athlete, the less the conversation has to do with training!
New workouts in 3rd edition?
Irony is writing a 3rd edition is that it has doubled in size now!430 pages
With each edition, added training plans. This edition rearranged them and added.
Training plans divided by time and style, from criterium to CX to centuries to endurance MTB (long endurance still surprises people)
“You may not have the fastest 12hr race but you can be ready for it”
Added in 2 Michelin star chefs with some recipes that fit in with eating behaviors discussed in book–eating healthy but tasty can improve morale!
How to get book?

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