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
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

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Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links


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 –

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First Race Jitters, Base to Build, Carbs per Hour

Today we Discuss and work through your questions! Thanks for posting them to Twitter or Facebook or using the contact page on http://www.consummateathlete.com (feel free to follow up or create a new one for the next Q & A SHOW)
race day intensity carbs
TOPICS:
– Oat Milk is a real thing?
 – First Race Day Jitters and Mistakes
– Intensity – progressing from base to build phases (adding intensity)
– How Many Carbohydrates to consume per hour, why such a big range recommended?
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

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Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

Today we Discuss and work through your questions! Thanks for posting them to Twitter or Facebook or using the contact page on http://www.consummateathlete.com (feel free to follow up or create a new on for the next Q & A SHOW)

TOPICS:

– Oat Milk is a real thing?

first race of the season: common mistakes?

– Practice Practice Practice!

– Intensity – progressing from base to build phases (adding intensity)

– How Many Carbohydrates to consume per hour, why such a big range recommended?

Race weight, Pantry Staples, Perfect Meals – Lori Nedescu

Lori Nedescu a Nutritionist returns to chat with Molly Hurford about race weight, stocking your pantry for successful eating and putting together a great meal.
lori nedescu on race weight
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

click-to-pre-order-now-coming-5.7.19


Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

  • race day nutrition race day vs every day and why
  • let’s talk race weight: pros, cons, and how to avoid ruining your season
  • 5 pantry staples
  • PERFECT BALANCED MEAL / SALAD, HELP for RALLY
  • does protein timing really matter?
  • Worst nutrition advice you’ve heard?
  • Best?
  • We talked about how studies/media around them can be super misleading—worst offenders lately? how can people figure out what to believe?

Athletic Identity + Nutrition Questions

Today’s Q & A Episode discusses
 – Athletic Body Image
 – Concepts around ‘healthy eating’ and a complete meal
athletic identity for everyone
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

click-to-pre-order-now-coming-5.7.19

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

0) 1 Thing

  • Spices to mix up ‘healthy’ food

 

1) athlete identity

Svein Tuft-> article – not just sport think health

2. What’s in a balanced meal?

Eating around workouts
What to eat/drink while training
What are most athletes missing?
What about keto/IF/raw vegan/paleo etc…. (get to 95% good nutrition first)
BOOKS:

Performance Nutrition – Lori Nedescu,RDN

Lori Nedescu is a Registered Dietitian. She joins us to talk about improving performance with good food and health practices. Lori started ‘The Cadence Kitchen’ which has become ‘Hungry For Results’, a nutrition resource for anyone looking to improve performance and general wellness through good food and health practices. She also races bikes, runs a team and runs!

30-Day Whole Foods Cookbook and Meal Plan: Eliminate Processed Foods and Revitalize Your Health  => BUY THE BOOK 

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.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links

Lori Nedescu, Ms RDN CSSD

TOPICS AND LINKS FROM TODAYS SHOW:

When asked what you do, what’s the bio you give most people?

How did you get into cycling?

Running?

What sparked your interest in nutrition? Education path?

Myth: Cut out sugar, replace with ‘switch out nightly dessert for fruit’

Why it doesn’t work:
What to do instead:

Myth: Lose X pounds, replace with ‘big salad for lunch instead of fast food’

Myth: Go Paleo/keto/etc. Jan 1, replace with ‘start eating more vegetables and cutting back on processed food’

Myth: Do a juice cleanse for January, replace with ‘drink 2 more glasses of water and add an extra vegetable to every meal’

Myth: Dry January, replace with ‘Cut back on weekly alcohol intake to X drinks’ (vs. making sweeping change for 1 month and binging in Feb)

Myth: Do a marathon, lose 20 pounds, podium at CrossFit regionals, fast one day a week… replace with pick one!

Tell us about the new book! => BUY THE BOOK 

30-Day Whole Foods Cookbook and Meal Plan: Eliminate Processed Foods and Revitalize Your Health  => BUY THE BOOK 

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.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links


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?

Biggest Mistakes! Q & A June 2018

Today we share a few of our biggest athletic and health mistakes over the year. Guided by your questions and feedback we cover a few different areas.
  • Gear
  • Nutrition
  • Training
  • Mental Training/Psychology
  • and more!
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.
OUR BIGGEST RACING & TRAINING MISTAKES

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor

2017 HEALTH IQ MARCH APRIL
This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links Mentioned

Peter Canadian Cycling Magazine Article 


Social/links

 Molly’s Personal blog – https://mollyhurford.com/
SHRED GIRLS SHOP STORE GEAR http://shred-girls.com/shop/
FUEL YOUR RIDE https://amzn.to/2EzBUV6
Tweet or instagram at @mollyjhurford and @peterglassford

Race Nerves – Q & A – May 2018

Today is a Q & A based on Molly’s Question posted on Instagram and Facebook about Race Nerves- Check out the instagram questions 

RACE DAY ISSUES

Topics Covered: 

  • The Whole Day: Warmup,s dressing, bike setup, DETAILS STRESS ME OUT
  • SELF-TALK, how to warm up, how to be social at the race
  • Start Line Nerves
  • FAMILY: How to deal with kids at the race, spouse racing too!
  • The Night Before – sleep, preparing stuff, forgetting stuff worry
  • Food and hydration the day before
  • The Bathroom Break – too much, not enough, wrong timing
  • Morning timing – getting there, perfect warmup and dressing right!

Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


Social and Links

Amy Bender – how to sleep – Consummate Athlete Podcast Episode

Brave Athlete – Simon Marshal and Lesley Paterson

INVERTED U AROUSAL = https://en.wikipedia.org/wiki/Yerkes%E2%80%93Dodson_law


TOPICS AND LINKS FROM TODAYS SHOW:

Race Nerves- Check out the instagram questions 

Topics Covered: 

  • The Whole Day: Warmup,s dressing, bike setup, DETAILS STRESS ME OUT
  • SELF-TALK, how to warm up, how to be social at the race
  • Start Line Nerves
  • FAMILY: How to deal with kids at the race, spouse racing too!
  • The Night Before – sleep, preparing stuff, forgetting stuff worry
  • Food and hydration the day before
  • The Bathroom Break – too much, not enough, wrong timing
  • Morning timing – getting there, perfect warmup and dressing right!

Sport Nutrition, Altitude, Heat – Stacy Sims

Dr. Stacy Sims joins us today to share her experience in altitude, heat and the sex differences in sports training and nutrition. Stacy has worked with many organizations including Clif-Bar, USA Cycling, Standford University and her own company Osmo nutrition.
stacy sims

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


cover_002-01
Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

2017 HEALTH IQ MARCH APRIL
This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

  • Stacy’s Athletic Palmairs (Bio)

 

  •  Tell us about what and where you do what you to these days = 12 projects, marine science, female athlete health, marine peptides,

 

  • Roar – What would you change if you did a 2nd edition of the book? change heat – women need ‘primer’ heat exposure
  1. microbiome
  2. master and menopause
  • HEAT 
 => adapt – cardio adapt, sweat sooner , more dilute, more blood vol
 => sauna or spa – passive heat ex. while dehydrated 7-9 days in a row
=> temps? 40-42c hot tub palms and feet in   + SAUNA = 60-180 (top and bottom levels) = monitor resting hr
 =>
 => race venue early and hiit middle of day, air conditioning
=> youth before puberty not cope as  well, slow to sweat and drink => hormones come after puberty, women need primer->
                => masters, after menopause – cool beverages, passive heat exposure, no sunburn as ruin skin temp (UV protecting layers)
=> over-dress???? possible psychological? or placebo
  • ALTUDE? 
 = sea level to altitude – challenge to o2 delivery -> blood vol expansion can help (include more red cells)
 = also more carb/hydration at altitude
= altitude then
  • ALtitude for females
 = high hormone phase – higher resp. distress
 = higher carb at altitude and harder to access at high hormone phase -> heat adapt would help
 = can maintain every ~5 days
= fly in and fly out within 24hrs if no prep, otherwise 14-21 days is ideal. 3-4 days is worst but then rebounds ( there is individual difference )
 = weekends in mountains ahead of race w. riding and then sea level sauna could be a great combo
 = altitude tents = sleep quality is an issue, fitness
  • Biggest downfalls at Leadville misstepttep nutrition (increase carb and hydration) and sleep and recover (nutrient timing – post workout)
   =
  • Mapping Menstrual Cycle 
   =Fitter woman –
  = Hello CLUE –
   = GOOGLE –
  = make sure to track mood, feeling, training, and see patterns
 = training peaks
  • Adjusting nutrition and zones/threshodl for high hormone phase of period
  • Timing Period?  
  = off of birth control?
  = birth control may blunt adaptation to HIIT
  = never in low hormone state, start bleeding – folicular phase first 2 weeks, then high hormone phase (luteal or high hormone phase)
  =
  • Athlete Under-eating – Talk me through this concept of an overweight athlete and how to implement changes without tipping things too far?
  •   low energy availbility – need enough food to keep resting metabolic functioning (breath, endocrine, etc)
  • adding daily living more cals
  • ading training more cals
  • if drop cals then rmr then fatigue, more fat,  in only 4 days see thyroid dysfunction = eat more??
  • even 500 kcal will get there.
  • timing calories can help –
  • workig athletes who delay will see symptoms of relative energy def. (catabolic state)

SpeedSkating, Cycling, Olympics – MIA MANGANELLO

Mia Manganello talks speed skating, cycling, and the Olympics today. As always many pearls to take away from people who have found success in multi-sports and in high-level sport. Mia accomplished both and has a great story.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


cover_002-01
Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


Social and Links


Questions from the Show:

  1. Importance of making it to the Olympics?
  2. How did it feel to actually walk away with a medal? Did you have any sense going in if that was gong to be possible?
  3. Speedskating / rollerblading— interesting choices for a young kid to make in the age after roller blading was cool!
  4. Ice in FLorida?
  5. How did you get started in cycling? Why go away from skating?
  6. What made you fall in love with cycling
  7. 6 years of racing—what were your favorite racing moments/career highlights?
  8. Whenandwhy  did you decide to shift back to speed skating?
  9. Crossover between speedskating and cycling?
  10. DId you keep riding as cross training?
  11. Any more Olympic plans / return to cycling? You’ve only been gone a season
  12. What’s your offseason look like now? tempted to race road again? wedding???
  13. Your parents run a restaurant and you’re always quoted talking about pizza: what’s a day in your food life look like?