Are you in a Plateau? Supplements? Post-workout for busy people

Today we discuss:
– How to know if you are plateauing and what to do about it
– Supplements – are they good?
– Post-workout for Busy People?
gauging improvement, post-workout easy recovery, quick fixes + potions
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TOPICS AND LINKS FROM TODAYS SHOW:

UPDATES

plateau

 

 

SUPPLEMENTS

Past podcasts that are relevant to supplements and studies

 

Position Stands and resources to learn HOW and WHY and WHO

Globally on Supplements

  • Additive effects (Trent Stellingwerff)
  •  magic pill – looking for quick fix vs. longer-term focus – ignoring the skill/mental/tactical aspects
  • Enjoy benefits of linear gains / being a beginner – well thought out training should elicit benefit

Things to ponder when considering a supplement

  • Think who am I and what am I trying to do ? do you need more muscle? Are you not recovering as fast as you could be
  • Is there a way to get this through diet? (ie. sleep!, whey / bcaa in dairy protein, improving the balanced diet of fats/proteins vs. high sugar/low quality)
  • is there a mechanism for why this should work? (ie.
  • Is it practical to use in your life/sport (ie. Side effects and time to use/apply)
  • SIDE EFFECTS – GI distress, BLUNTING of adaptations, no/negative responders,
  • Is this company selling something? influencer?
  • Is it a proprietary blend or something odd or do you recognize the active ingredients (or the ingredients in general)
  • Is it banned or from a reputable source (quality control / NSF)

 

Trent Stellingwerff supplement recommendations what works

  • http://www.runhilaryrun.ca/Trent/GeneralInterestArticles/Stellingwerff-%20SupplementationRecommendations.pdf
  • The vast majority of training and competition load and recovery is achieved through proper diet and recovery practices (such as recovery nutrition immediately post-training, quality sleep, afternoon naps, low surrounding external stresses and paramedical support). To aid in this process, athletes have looked towards supplements. However, only a hand-full of supplements have been shown to possibly aid in this process during very intense training and competition schedules. The majority of the supplement’s have no scientific support and just result in added and unwarranted expenses to an athlete. However, there are a few supplements that do have scientific support, which can be utilized by an athlete already exercising good general nutrition and recovery practices— this needs to be taken care of first! A poor diet and recovery practices cannot be compensated for by a supplementation regime. Further, regular blood analysis should be completed to check for any abnormalities. Finally, it cannot be stressed enough that when purchasing supplements the athlete needs to be extremely cautious regarding potential inadvertent doping. Look for 100% pure-products from reputable companies that have also been certified by either NSF: http://www.nsf.org/consumer/athletic_banned_substances/

 

Lying to Win—Placebos and Sport Science

https://pdfs.semanticscholar.org/a515/112a3a2b0d08e9b1ae66e10ed9102ffaf218.pdf

  • Trent Stellingwerff addressed an inconvenient truth in sport science; when it comes to performance-enhancing effects of popular ergogenic aids, marginal gains do not aggregate. The 1% to 3% improvements observed with many ergogenic aids are rarely additive.7–9 Why might this be the case? One possible explanation is that that many ergogenic aids ultimately act on a central mechanism that regulates performance. As a result, most evidencebased supplements merely allow an athlete to “dig a little deeper.” Sport scientists have often observed that just believing in a novel and exciting performance-enhancing treatment can produce improvements in performance regardless of introducing a real treatment effect

 

 

Science of sport  https://www.scienceofrunning.com/2013/10/the-placebo-response-belief.html?v=3e8d115eb4b3

  •  the same article, I found the statements by a good friend, Trent Stellingwerff, very intriguing.  Stellingwerff brought up the fact that the effects of proven ergogenic aids don’t aggregate.  Meaning that if we get a 2% boost from caffeine, another 1% from beta alanine, and 2% from beet root juice, if we took all of them, we don’t get a 5% bump in performance.  They all act on different physiological systems, so why is there no additive effect?  The authors speculate that, they all act on a central mechanism that regulates performance (i.e. like the one talked about with fatigue above).
  • What it means to me is instead of telling an athlete to take this drink that you know is a placebo to improve performance, give them something that actually seems to, and sell it hard that it does.  Don’t just say, this may or may not work, or give the research speak that in 10 studies it improved performance but in 3 it didn’t so hopefully you are in the 10.  Say that this stuff works really well, it’s strongly research-backed (10 vs. 3 is strong!), and it works because of X, Y, and Z.

 

3) Runner waking up early to run, what to eat after for recovery while busy with kids and getting to work?

Lia Sonnenburg – Naturopathy, Hormones, Over-Training, Birth-Control

 

This Week Molly talks to Lia Sonnenburg about her Naturopathy practice in Collingwood, Ontario. Lia works with clients ranging from elite athletes to new moms. Both Peter and Molly have used Naturopathy in the past and hope you enjoy learning about the discipline.

Hormone health is a tricky subject for anyone, whether you just want to ride stronger, you’re considering getting pregnant, you’re decidedly not trying to get pregnant, or you’re just having some weird feelings and want to know what’s going on. Lia Sonnenburg, a doctor of naturopathic medicine in Collingwood, Ontario, sat down for an interview to talk about some of the most common issues and the natural and lifestyle-oriented ways that we can get our hormones back in balance.

Continue reading Lia Sonnenburg – Naturopathy, Hormones, Over-Training, Birth-Control

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!

 


 

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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