Ironman Postmortem Episode

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

Please look at the www.wideanglepodium.com DONAR DRIVE to help support the Consummate Athlete Podcast – any donation will help us keep improving the quality of the show!  (THANK YOU !)


The Show is sponsored by:
2017 HEALTH IQ MARCH APRIL

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.


Social/links 

 Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca 
 
ALL Ironman posts on consummate athlete  https://consummateathlete.wordpress.com/?s=ironman
Molly’s Posts on Ironman

BEST BOOKS FOR TRIATHALON TRAINING 


SHOW NOTES:

Thank Yous – it takes a community and a lot of inputs and energy to race anything but especially Ironman. 
What was the best thing about Ironman?
   – a chance to go out west and do a few big adventures, visit friends, be a beginner
  – molly nerves/ confidence in swim
**** LINK to Peter article on BIG CRAZY GOALS on www.smartathlete.ca 
What was the best part of training for Ironman?
    – learning to swim and double/triple days. training together.
   – molly – back to a training plan, training together
What would you do differently if you did it again? 
   – open water sooner and uphill/downhill running more
   – a little harder in bike
MOLLY – interval training
Would You do it again? 
   -> bucket lists and
   -> Negatives of training for Ironman – leeway to eat sugar/badly, sacrifice in other areas of life, stress on body, stress on family
    ->
The difference between Training for Molly vs. Peter 
  -> Swim – molly build vol vs. peter build skill/ability/equipment
  -> bike – Peter focused on efficiency/position/bike while molly built time/skill/endurance/engine
  -> run – Molly had time to build volume and body adapts well/enjoys vs. Petre limited time but needed to adapt ankles/calf (more confidence in engine/endurance/running for 12hrs/mindset)
  -> prep/transition/event knowledge => Peter had more unknowns around how event worked, rearch of event day, aid stations, rules etc.
What advice would you give to a cyclist who wants to do Ironman?
  – consider if your skill and speed is sufficient before adding volume
-try and perfect short course
-> Brave athlete ->
What advice to someone with limited endurance back ground (no swim bike or run)
   – learn skills/speed
  – many local and even bigger profile sprint, Olympic, short, Xterra style TRI that will help you refine position in all sports, develop speed and avoid injury due to over training/volume.
Best Swim Advice – what really helped? 
   – get comfortable (Total Immersion and the Latest Joe Friel Triathon Bible) helped Peter
   – to get fast need to work on cadence and the high elbow concept worked well for Peter (more with Rich Pady Podcast) and Book= Swim speed secrets for swimmers and triathletes
 – get into open water asap to work on sighting, and you may like it more.

Ultra-Running and Yoga – Tara Mayo

tara mayo

Tara Mayo on Ultrarunning, Yoga and Balancing It All
Tara is a vegan ultrarunning, hiking, mountain lover and a super bendy yoga teacher. When not busy doing one of those three things, she can be found in the kitchen with her kiddo creating recipes, working with clients or lost in a good book. She also talks about the interesting concept of having a Hair Salon in a Gym!

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/


The Show is sponsored by:
Health IQ – Life Insurance for Active People 

2017 HEALTH IQ MARCH APRIL

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.

 WAP

BIO

Tara Mayo on Ultrarunning, Yoga and Balancing It All
Tara is a vegan ultrarunning, hiking, mountain lover and a super bendy yoga teacher. When not busy doing one of those three things, she can be found in the kitchen with her kiddo creating recipes, working with clients or lost in a good book.

Social/links 
 Read more about her here: 5 Easy Nutrition Tips from Vegan Runners http://blog.mapmyrun.com/5-easy-nutrition-tips-vegan-runners/
 

 

Instagram @mayo_tara Facebook Facebook.com/Tara.mayo.5

SHOW NOTES:

In this episode, we cover:
    1. What got you into running? Were you active as a kid?

 

    1. What made you want to go longer versus faster? (ultra vs something like 5Ks?)

 

    1. Ultrarunning tips? (For people who are already runners, and then for total newbies)

 

    1. Fueling on a vegan diet?

 

    1. Balancing training for that with everything else that you do! (do you think women have more trouble carving out solo time?)

 

    1. What do you think about on the long runs?

 

    1. Trail versus road versus treadmill: favorite/why?

 

    1. Molly loves that you run a hair salon in a gym. Best tips for women to keep hair decent post-workout?

 

    1. Where did yoga come into play?

 

  1. What kind of yoga do you teach/prefer to practice?

 

Follow her:
Instagram @mayo_tara Facebook Facebook.com/Tara.mayo.5

Run Fast w. Fewer Injuries – John Beverly

jonathan beverly

Jonathan Beverly delivers in today’s episode. Most sports will benefit from running directly in competition or as part of training. Jonathan has written a book called ‘Your Best Running Stride‘ that pulls together the latest research, practical information from coaches, athletes and therapists and years of his own experience as the editor of Running Times. This is a packed episode with information about running drills, warm-ups, cues and mobility/strength exercises to boost your running ability.

Find Jonathan’s Book ‘Your Best Stride’ On Amazon Today

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

Please Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/


The Show is sponsored by: Health IQ, Health Insurance for Active People Like you!

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.


Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen on-line

Download and view on Wide-Angle-Podium Site

Download Mp3


BIO

Jonathan Beverly is a lifetime runner, coach, and student of the sport. The editor-in-chief of Running Times for 15 years, he is the author of ‘Your Best Stride and Run Strong, Stay Hungry’ and writes for a variety of running and fitness publications.

Social/links 
 
Website

 


SHOW NOTES:

QUESTIONS

1) what does a normal day look like for John Beverly?
– consider going into how he got to editor status?
– consider discussing

2) What is your sporting career? what have you done in running and beyond?
– ‘accidental athlete’
– found could improve in running
– sports exposure in youth -> feeling athletic with core and corrections. How to help youth develop movement skill

3a) how to start interest in stride
– minimalism, born to run went too far
– but don’t swing too far the other way
– April 2014 its all in the hips – successful article in running times-> hips flexed, affect glutes
-> result overstride
4) target cadence or foot strike – a result not the issue
– the article ‘born to run’
– forefoot focus = prancing if done before
– cadence = over quick stride, pulling too quick ( hamstring)
heel/midfoot/forefoot: what’s the deal?
– upper body focus –
– distorted mechanics

4) The body you have now will find way = what experts agree upon is not a specific running style but a few optimal running mechanics that often get compromised by our daily habits.
– change parameters see a change in stride
– the misconception of ‘born to run’ -> changed his stride over months
– is heel strike universally bad

5) shoe shopping
– top researchers say wear the least shoe YOU can get away with
– throw out pronation/ supination- what is too much?
– * Benno M. Nigg —  biomechanics of sports shoes. ( book )
– find a comfortable shoe
– a shoe for use and different days
– Custom insoles??

Vivo barefoot shoes we use
6)Cadence
– is 180 for everyone?

6) Starting running – perhaps a non-athlete or especially a ‘fit’ cyclist in fall. How slow do we need to go?
-> Run: walks? Even strides (10sec fast without straining)
-> careful with slow jogging/ slogging— people run. Better faster
-> how much, how fast?
– surface – lless impact , some stability and variety of stride
Correct imbalance – walking and lunges —most ignored muscle in runners? (glutes/core?)
– walking form – exagerate glute and get. Hi ext
– lunge – open hips strengthen glutes
– rows, pulldowns and stretches – lie on foam roller or arm swing
* run with posture bar

5) What is a good warmup for a recreational runner?
Lunge matrix jay johnson – multidirectional lunge (By Gray Institute)  x50
Legswings x 5

6) core glutes and running / why not quads and hamstring
If hips tight then glute length not ideal / less powerful
Core / balance -> transverse abdominas

7) cues -> glute bridge and feel hamsring
-> side bridge with leg lift – done with legs stacked and lift small range
-> run tall –
-> treadmill at front or pushng stroller

7) lifestyle tweaks to improve running – what is the lowest hanging fruit ?? (lifestyle constraints)
– barefeet more? no shoes inside? (Myth of perfect shoes)
( a lot of discussion RE daily habits that hurt us: how do we change the worst of those?)
—perils of sitting!?

10) be a consummate athlete – be athletic

 

Multi-Day Running – Emily Allan-Dakin

emily dakin
Emily Allan-Dakin is an athlete from Ontario, Canada, and she’s running the 895km Bruce Trail end to end in June to raise funds and awareness for Cystic Fibrosis. (only a few days away from finishing on schedule!
22 DAYS. 895 KM. 1 GOAL.
From June 10 to July 1, 2017, Emily Allan will run the length of the Bruce Trail, 895km from end to end, to raise funds and awareness for Cystic Fibrosis. Emily will run nearly a full marathon each day while aiming to raise over $13,425 ($15/km) for Cystic Fibrosis Canada.

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/


The Show is sponsored by:

Health-IQ Life Insurance 

2017 HEALTH IQ MARCH APRIL

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.


Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen on-line

Download and view on Wide-Angle-Podium Site

Download Mp3 


BIO

Over the past six years Emily has cycled across the Canadian Rockies twice, and in 2016 she rode around the perimeter of Prince Edward Island, all in support of CF. This year, however, she has decided to take on a new endeavor.
Running the entire Bruce Trail in three weeks means running an average of a marathon per day on some of Canada’s most technical hiking trails. It won’t be easy, but I know that Sarah will be on my shoulder, pushing me along the way. And I know that anything ‘hard’ that I experience will be nothing in comparison to what she went through. I know that any extra breaths I take will help make a difference, thanks to donations from people like you, towards ground-breaking research, treatment, and care so that others with CF can take more than 30% of the breaths of a full life.

Social/links 
 ->To donate and see the details of the route and progress
 
Emily & Dan: endtoendcf@gmail.com
Media Requests: dandakinmedia@gmail.com

SHOW NOTES:

 What drew you to raising money to end CF?
Why the Bruce Trail? (And what is it for those who don’t know)
First attempt?
Any other long runs before this?
What are your goals for it?
Who/What will support this epic adventure?
How have you trained?
Biggest challenges you’re facing? Ryan Atkins recently tried and failed to set the Fastest known time—are you nervous?
Tips RE ultra running
RELATED EPISODES:
Jan 9/2017 – Running Marathons with Aimee Shilling = https://goo.gl/OHNdQy

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

Kyle Boorsma – How to Start Running, Beet Juice, RPE & Mental Tactics to finish races strong and Transitioning to Cycling

Several awesome conversations today with Kyle Boorsma. We talk about his running experience as an elite, as a coach and as a researcher looking at Beet-Root Juice. Several other discussions about his transitions to cycling from running and really useful and thought provoking back and forth on RPE (perceived exertion) and finding that ‘OH SHIT’ moment in the middle of a race as a GOOD thing. Hope you like it!

 


 

Subscribe on Itunes Podcast (please!) & Download Here

Android, Mp3 Download & listen online Here


 

Show Notes

Links
   – @BlingBoorsma on Twitter

=> Watch Kyle’s Interview after a 1500m win ! LINK

1) WHO ARE YOU !?!?Kyle is the assistant coach to well-known, and very successful, coach Dave Scott Thomas with Speed River Running Club.  He is also a Varsity Champion in team events and individual events including – 2010 CIS Cross-Country Champion for teams and individuals, Part of Guelph’s 5 consecutive Team CIS and OUA Cross-Country Championships. Numerous CIS indoor champion for 1500 and 3000 meters.

When off his feet he found time to get a Bachelors degree in Kinesiology and follow that up with a nutritional focused masters with exercise physiology focus. His thesis was on the use of Beet Root Juice (Nitrate) in Elite middle distance Runners. Finally he has taken up road cycling in a big way over the last couple years racing for the Devinci professional team out of Quebec this past season.

 

2) Education and Beets 
– Beet Root for ‘normal’ or ‘amateurs’ or ‘masters’ seems to have affect. For elites there are fewer (much fewer) responders.
*Read Kyle’s Masters
 – Try to find concentrated beet shots vs. the juice but the juice still likely beneficial for those people (non-elite)
 – Masters under Lawrence Spree who you can see on Gatorade commercials talking sport science and hydration.
3) Coaching  –> Coaches middle distance *800m to marathon
  -> Philosophy – threshold (aerobic power) such as 2 x 10 or 25 min hard or multiple 5 min efforts with adequate volume
3b) RPE – big discussion on what RPE (rate of percieved exertion) is and how to use in your training
             – example of RPE in racing and training
             – Kyle / Peter have similarly found they need to get to a point of ‘oh shit I won’t finish’ after first lap (peter) or mid-race (Kyle)
              – important to realize that you control your effort
                – running easy / endurance runs at conversational pace, not necessarily easy but able to talk and make conversation
4) How to Learn to Run 
      – start slow 20 min runs
        – get started, not super sciency
        – initial gains will be linear by ‘just running’
       –
5) Kyle start bike racing 
      – troubled by Achilles Tendon Injury
        – Cycling seemed less limited by body (non-impact) so could work as hard as he had energy vs. being limited by Achilles (injury)
       – learning pack skills / what he has learned after a couple of years racing
     – found cycling different then running due to the team / game (tactics)  aspect