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

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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)
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Bikes, Brewing and Kombucha – Becca Schepps

Becca Schepps is a Creative Director & bike racer turned Kombucha brewer. As the creator/founder of Mortal Kombucha, she’s based in Boulder, CO but will always be 100% New Jersey at heart.
Check out the Show Notes at www.consummateathlete.com
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becca

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SHOW NOTES:

Let’s start in NJ: I think we met almost a decade ago racing in the ECCC, right? What got you into bike racing?
What kept you in bike racing?
Why the move to Boulder, CO? What’s so freaking great about Boulder?
You’ve been super public about having diabetes: has that made you more passionate about bikes and exercise, do you think?
In addition to her day job, Schepps is a professional cyclist for Team Novo Nordisk, a team comprised of 15 women from 6 countries, all with type 1 diabetes. Their goal is to lead the way in diabetes education, advocacy, and research.
You write about bikes a lot too: I loved this http://www.bicycling.com/training/tips/how-to-handle-getting-dropped
Can you give us some of your best getting dropped advice you learned while writing that piece?
You mentioned Mortal Kombucha was an accident?
Let’s talk kombucha: why should everyone be drinking it (i am addicted.)
Handling balancing business and hustle with athletic endeavors? — did you shift from cycling to other stuff?
You started in copywriting for mainly cycling pubs and branched out—what was that like?

How to Jump Your Bike and Be Awesome – Trish Bromley

Keywords: Dirt Jumping, BMX, Jumping, Downhill, pump track, women’s cycling

Trish Bromley joins us this week. Trish became the first woman to participate in the CrankWorx Whistler Speed and Style in 2015. This year she has been up to lots of adventures including recovering from an injury that occurred earlier in the season. Trish takes us through how she helps new riders ride on the pump track and learn to jump. Some really great tips, tricks and cue words to take with you to your next bike park session or trail ride.



BIO

 -> See Peter’s Article/ Interview with Trish from January 2015 Canadian Cycling Magazine LINK


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Questions 

Crankworx speed & style  // what’s happened/changed since that?

how is speed and style diff from XC, road, etc?

video of Trish checking course out and working through the obstacles and mental challenges!

Also see Sacred Rides Article on Trish’s Speed and Style

first time at pump-track / jump park … what to do ? 
  – get rolling
  – see environment
  – bring a friend

what gear to do you need for the first time
  – flat (firm) soled running or skateboard shoes
  – if want to get into it get own pads (comfort / fit )
  – parks often have rules about protecting/covering legs
  – full face or open face ???  either but Take visor off in foam pit

Cool Shoes ? 
  – 510 Sleuths – slimmer casual shoe  -> http://www.fiveten.com/us/sleuth-canvas-grey-blue
  – skate style shoe , stiff – flat

Foam Pit ? 

– might go first time but depends on comfort level as the drop-in (ramp to go to the jump) is big!

See foam pit image ->

Trish Also mentions ‘resy’ which is the next step after foam-pit when trying skills. Basically a plastic sheet over foam padding to soften any bails as you try crazy tricks, like this back-flip Trish was working on in this video. 

 trish-pro-men
(photo by Sean St. Denis / Crankworx Media) 

Define some Terms
  – Pump Track-> a course of rollers (whoop) that rider doesn’t pedal (much) on to generate momentum
  –  whoop – bump on trails
  – berm – banked corner to help corner around
   – roll in -> the hill/ramp before the obstacle (jump, foam pit),
  – G-Out -> usually on a big rollins , when you hit the lowest
  – lip -> the take off of jump , designed to put you
How to Pump
  – get to pump track and ride is the first and most important step!
  – lower stance – bend elbows / knees -> practice athletic stance off bike
  – let bike move separate to body – let bike move under neath
  – feeling ups and downs, roll around to feel
  – CUES – horse back riders are used to driving thru stirrups
                 – women try and feel pony tail out back of helmet will help drive into bottom and get ‘soft’ over top of roller

Learn how to Jump 
   – Jumping how – to ?
   – Same as pump track = same arc
   – Also work on J-HOP on flat
   – women specific/getting past initial fear

What’s up this year with Trish / goals for 2017
   – Working at Crankworx
   – also Les Gets Crankworx ?? ( see links to
   –  working bc bike race
  –  back in whistler