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Endurance Quick Cast
33 minutes | 3 years ago
Running Tech Guide
This week on Bench Talk on The Endurance QuickCast it’s all about running tech. Specifically what I, coach Rob, use and why I selected it for my training and competition as a runner. Everything from clothing, shoes, insoles, hydration and the typical running tech and more. Have a listen and let me know what your favorite running geat and tech is and why. Wireless Headphones Smart Watch Foot Pod Shoes Custom Insoles Shorts, Shirts and Singlets Socks Dealing with hot spots Athletic taping Hydration systems Runners cap Sunglasses Winter clothing Compression socks Other links of interest Make your run more comfortable Bench Talk – Selecting the right running shoe All About Performance Sports Glasses
35 minutes | 3 years ago
Sports Nutrition Foundational Information
The drought is over and Coach Rob is back with a long overdue edition of The Feed on the Endurance QuickCast. Rob covers what he refers to as foundational information on sports nutrition for runners and cyclists. Coach cover’s pre-hydration fueling guidance as well as intra-training and race guidance and wraps it up talking about fueling for recovery. Below are just some of the things covered in today’s show: Hydration Temperature and heat index concerns concerns Electrolytes Filtered Water Timing of hydration Prepackaged sports nutrition vs whole foods When and when not to experiment with new foods Mitigating bonk Depleting glycogen on purpose in training Nutrition timing for runners and cyclists in training and racing Pre-hydration and nutrition guidance Add link about not eating before a race More intra race and training nutrition and hydration guidance Post training and race guidance Keeping it simple with Whey Concentrate and Chocolate Milk Coach Rob’s rant on packaging materials
79 minutes | 3 years ago
Power meter standards and what’s new in power meter tech
Josh and I are going to talk about what’s new with power meters and help unravel the mysteries of wireless sensor protocols on today’s show. Quite a bit has happened since we had Josh on the show last. New announcements from existing power meter manufacturers including new features, price drops and a device that gives you your own wind tunnel! I also get asked questions from the audience and from athletes that I coach about the various wireless protocols out power meters and other sensors use such as Bluetooth and ANT+. wireless sensor protocols. So today we are going to try and unravel the mysteries of these wireless standards and share what we know what’s new and exciting in the world of power meters and power meter accessories. But before we dive in I have some notes and offers to share Note: As usual we will have detailed show notes and links to information discussed in today’s show. To find the show notes go to http://bit.ly/EQCnotes or search for the show title at the aforementioned link. Note: We have 10% off Coupon Codes from Power Meter City and Spring Energy. We even have 15% off codes from Irish Cycles and Carolina Precision Components. I also have 30% off coaching services available as well as free training plans! So how do you get these deals and codes? Just visit http://bit.ly/EQCdeals Before we cover what new in power meters let’s talk about the wireless protocols Bluetooth and ANT+ Bluetooth is a wireless technology standard for exchanging data over short distances (using short-wavelength UHF radio waves from 2.4 to 2.485 GHz from fixed and mobile devices and building personal area networks (PANs). Bluetooth was invented by Dutch electrical engineer Jaap Haartsen, working for telecom vendor Ericsson in 1994. The name “Bluetooth” is from the Scandinavian king Harald Bluetooth who united dissonant Danish tribes into a single kingdom. The implication is that Bluetooth unites communication protocols. The Bluetooth logo is actually a Viking bind rune where two symbols or runes are used or bound together to create a new rune. The asterisk * means hail and the B is the initial for King Harald Bluetooth. Advantages Allows devices to wirelessly connect with applications via smartphones and tablets A Bluetooth power meter can transmit information 64x per second, 16x faster than ANT+ It’s intuitive. Pairing a Bluetooth head unit or smartphone with a power meter is quick and simple Disadvantages The sending and receiving devices must be linked and it’s therefore considered a “closed system”. With ANT+ for example, you can send data to multiple head units. With Bluetooth, you can only send data to one device ANT is an acronym for “Advanced and Adaptive Network Technology.”, ANT is a wireless protocol for the collection and transfer of sensor data. A wireless ANT network exists wherever a group of ANT enabled sensors and receivers can be found. ANT is an ultra-low power, 2.4 GHz wireless network. Its main purpose is to send standard information wirelessly from one device to another. However, there is an important distinction between ANT vs ANT+. ANT serves two functions. It determines how networks can be formed and also how data can be sent. It does not, however, establish what information may be included within the data that is sent. ANT+ stands for interoperability and defines how the data and information are converted and sent – and makes sure it’s sent in a standardized way. Therefore, ANT+ allows two wireless devices to understand and communicate with one another, even if they are from different manufacturers. In the case of power meters, ANT+ allows your power meter to communicate with your head unit. Almost all power meters and head units use ANT+. ANT+ is designed and maintained by the ANT+ Alliance which is owned by Garmin. The wireless protocol is used by 100s of companies including but certainly not limited to Garmin, Suunto, SRM, Cyclops, 4iiii, Wahoo Fitness, Fitbit, and many others. Advantages It’s an open system. An ANT+ power meter can send information to multiple head units simultaneously It’s efficient. Although both Bluetooth SMART and ANT+ require very little power, ANT+ prides itself on its efficiency Disadvantages There really isn’t any for the purposes we are discussing here (power meters and head units). While it isn’t as fast as Bluetooth SMART it’s fast enough. What’s new in power meters?!? SRM Pedals Aero Pod PowerPod LE or is it light? Assioma now claims accuracy of +/- 1.0% and allows the Assioma to be used with oval chainrings without any impact on the accuracy of your data! What’s up with Powertap Chainrings? The arrival of the Garmin Edge 130 and the Edge 520+ We also talk about what we hope to see at Eurobike and Interbike as well as make some show predictions. Other supporting links https://powermetercity.com/2016/02/14/ant-bluetooth-power-meter/ https://en.wikipedia.org/wiki/ANT%2B https://en.wikipedia.org/wiki/ANT%2B https://www.thisisant.com/ https://www.thisisant.com/developer/ant-plus/ant-plus-basics http://gadgetsandwearables.com/2018/01/30/what-is-ant/
33 minutes | 3 years ago
What it takes to participate in group training effectively
On today’s endurance QuickCast were going to talk about what it means to train in a group whether you are a cyclist, a runner, coach, or a group fitness instructor there’s a lot to be learned about group instruction and how to participate effectively. As usual, I have some notes to share before we jump into the show. Check out our deals page! This show came about due to several conversations I have had in recent weeks with athletes I coach and group rides I have participated in that contained some sort of group structure. I will likely revisit this topic in future shows but it dawned on me that I haven’t covered this topic much outside of shows on training camps. If you participate in any sort of group training with me I start with 3 tenants. The 3 simple tenants that I have when considering participation or directing any sort of group training is: * Communications * Safety * Listening Clear communications Clearly explain the workout and expectations on the execution of the workout Clearly explain how verbal and nonverbal communications will occur from me the coach and you the athlete Clearly, communicate why this workout was chosen and what it will do for the athlete Safety first Safety is at the forefront of all training whether training in a group or solo Do not continue to train if dizzy or you feel that you are training way beyond your limits Do not put yourself in unnecessary harms way AKA: Become risk adverse Listen, listen, listen Athletes need to take the cotton out of their ears and stuff it in their mouths when the coach is speaking to a group of athletes Coaches need to take pause and listen to the athletes When in doubt ask now not when it’s too late Types of group training There many types of group training but typically they have some sort of participation constraints. Such as athlete and coach ability levels, facility constraints and pricing. I also see that in the endurance space that most group training comes about as a 1-3 day clinics, boot camps that typically last 1-5 days, or training camps that might last a few days to a few weeks. There are of course exceptions such a running clubs that work with athletes to prepare them through an off-season for an early season race series and of course Cycling Studios that work all winter to raise the FTP of their cyclists. However I think that many athletes look at group training as going to something like a spin class, Zumba, Cross fit, or group circuit training lead by a personal trainer. However, you might be surprised that I would define a club run, club ride or even a large buddy run or ride as group training as well. Typical models of group training * Equipment-based * Skill-based * Outcome-based Let’s cover some examples of these models next I would also strongly consider the advantages and disadvantages of group training. Advantages of group training Breaks up the monotony of training alone Can be cheaper than hiring a personal trainer or coach Motivated not only by the trainer in charge but also by other participating athletes More accountability More variety Faster gains in experience and education Disadvantages of group training You may work harder than you are ready for You may not get much one-on-one attention and while energy system will improve skills may decline or not improve Group training program may not address your individual weaknesses Overuse injuries and injuries from using poor form or more common in group training So where does the “participating effectively” come in that I mentioned at the start of the show? Well if you are a coach, personal trainer or group fitness instructor you have already been trained to some extent if you are licensed or certified in your respective area of specialization. However, I think the tenants I mention should be the foundation for any group fitness program. For the athletes that are listening to the show, I have one simple question. Why would you bother participating in ANY group training if you are not going to listen, be safe or follow rules and instructions? I more than most understand that everyone is different and that we all learn differently but if you have attention issues it’s critical that you slow down and listen and take in as much verbal an nonverbal information from those leading any type of group training. It’s also critical that if you didn’t understand what is being required of you that you speak up immediately. Your lack of understanding and attention may not just be a hassle to other participants but could also be a real hazard. Let’s consider some examples. At a climbing camp, I am going to cover the rules of the road, the rule of pack riding, communications and pass along any sort of physical conditions to be concerned about. The physical concerns could include but are not limited to weather, road conditions, traffic conditions, rest periods, fueling periods, etc. In a clinic setting, I may do demonstrations on how to sprint, ride in a pack, handle certain obstacles while running and so on. In a training camp like the climbing camp, I will cover many of the same things but will add expected work parameters such as training zones, %FTP, time, distance, etc. When it comes to training athletes in small settings I tackle specific energy systems. I will explain the training factors involved in the workout, the length of the workout, the desired effect the workout should give when executed properly. Then I communicate before we start the intervals, their length, and intensity. Once I begin the workout I will typically give notice as to which interval we are in an how soon before the next interval begins and what the target HR or power or percentage of FTP or Watts Per KG are required. Notes to athletes participating in group training like the one I just mentioned. Going stronger than prescribed is never a good idea. It will separate you from the pack, it will frustrate the lead instructor to no end and create confusion among the other participants. When intervals are 30 seconds are shorter they are often sprint or max effort/power related and there really is no reason to look down at your watch or bike computer. These efforts are often followed by longer rest periods where participants can catch their breath and regroup. Longer intervals in the 1-5 minute range are NOT SPRINTS they are measured efforts. In these scenarios, you are not going to sprint immediately but build up to the prescribed effort quickly. But not explosively. Longer sustained intervals lasting 8 minutes and longer are often evenly paced and will require great attention to performance data to maintain the prescribed intensities, In all these cases it requires discipline on the athletes part to complete the prescription. If you are not going to do the workouts as prescribed you need to ask yourself why are you there in the first place. Social hour, time to show your teammates you are stronger than them, or maybe you can’t be bothered to follow instructions? In any of these cases, you are doing a great disservice to yourself and your fellow participants.
48 minutes | 3 years ago
Is Electronic Shifting Worth The Extra Money
Electronic drivetrains come up pretty frequently when I talk with my athletes and I recently was asked if Di2 was worth the upgrade over an equivalent mechanical shifting groupset. Fair warning my experience with all things groups is very strong when it comes to Shimano. I have ridden on SRAM road groups and have a Mountain Bike with an SRAM Mechanical group set. I have never had the pleasure of riding on any other current or past electronic shifting systems. Many of my sponsors, athletes, and teammates have. I will share my experiences, anecdotal accounts and industry information that will be useful when it comes time for you to make that all-important buying decision. But before we go much further I have a few notes Note: Before you get out pencil and paper for the show I want to let everyone know that that this show will have extensive show notes. To find the show notes simply go to PositivePerformanceCoaching.com/blog/ or search for the show title on our website. Check out our deals page to see the latest and greatest deals from our sponsors. Just go to http://bit.ly/EQCdeals Also check out the Irish Cycles Facebook page to see Joe in action as he works on his new custom handmade frame set. Just visit http://bit.ly/IrishCustomFB Also Carolina Precision Components have released a slew of upgraded wheels this year. Carolina 5.6s are tubeless compatible and now have a 25mm footprint, the Carolina 3.8 and 8.8 rim sets now feature a next-generation resin that enables the rims to withstand temperatures in excess of 270C to give you added confidence when descending and Mountain Bikers have a new Carolina 29er Tubeless compatible wheel set that weigh under 1700 grams! Check out the Carolina Precision Facebook page to see the new wheels. http://bit.ly/CarolinaWheels Remember to go to the deals page to get your Irish and Carolina discount codes! OK let’s get back to the topic at hand. Let’s talk a bit about the history of Electronic Groups first. The very first single pulley derailleur was invented in 1928, however, the parallelogram rear derailleur we are all accustom to was introduced by Campagnolo in 1950 as the Campagnolo Grand Sports derailleur. Campagnolo’s original design has become the basis of a long string of evolutionary changes that have ended up what we have today. It isn’t known for sure when the first front derailleur was invented but even before 1937 touring cyclist would manually shift front chainrings. It is believed that the first commercially available front derailleur was created by Simplex in 1949 by introducing the Simplex Competition front derailleur. Fast forward 50 years! 1990 SunTour introduced the Browning Electronic AccuShift Transmission 1992 Mavic introduced Zap 1994 Sachs introduced the Speedtronic. 1999 Mavic introduced the Mektronic 2001 Shimano introduced a set of trekking components called Di2, which included electronic shifting and automatic adaption of a front and rear suspension to riding speed. 2000s both Shimano and Campagnolo provide prototype electronic shifting in professional road races to various world tour teams. 2009 Shimano sells the first commercially successful electronic gear shifting system for road bikes called di2. A wireless system was announced by Tiso in 2012. 2013 Baron Biosystems introduces BioShift an automatic electronic shifting transmission. 2014 Baron Biosystems BioShift becomes ProShift In 2015 SRAM announced its wireless electronic group set called, SRAM RED eTap. The group was released in Spring of 2016 2015 FSA displayed a working prototype of a wireless gear shifting system. 2016 FSA trials the new (hybrid) wireless shifting at the Tour de France in stage 17, and then at Euro bike in the same year FSA introduces the final form of the WE (Wireless Electron) group set. 2016 Paul Gallagher (inventor) displayed a working prototype of his XSHIFTER universal wireless gear shifting system. It is a patent-pending device that is claimed to convert any bike with mechanical derailleurs to wireless smart shifting in a few minutes. Let’s talk about the typical questions. How much more is electronic shifting over mechanical shifting. The first generation of Shimano’s di2 was almost 3 times the price of mechanical Dura Ace but today’s electronic group sets can cost 90% or more than their mechanical equivalent. Of course, there are always exceptions and better deals to be had. Especially if you by the previous generation or purchase a bike that already has an electronic drivetrain. So what make’s electronic shifting so great? Performance Improved or more reliable shifting Quicker Shifting Customized Shifting No Chain Rub Multiple Shift Positions Time Trialer and Triathlete dream set up Maintenance No more cable stretch Occasional adjustments or customizations Battery recharge Firmware updates Reliability No more fine tuning barrel adjusters No more concerns about replacing cables No more concerns about pre-stretching and returning after new cables are installed What’s bad about electronic shifting Cost Installation Firmware updates Recharging Final thoughts and experiences with electronic shifting Other Resources https://en.wikipedia.org/wiki/Electronic_gear-shifting_system https://en.wikipedia.org/wiki/Derailleur_gears http://road.cc/content/feature/170093-why-you-should-switch-electronic-shifting The drivetrain wars: A history of shifting Shimano Di2 and SRAM eTap: Six things that only people with electronic groupsets will understand Which Shifting Is Better – Electrical or Mechanical? https://www.dcrainmaker.com/2014/10/bioshifts-automated-shifting.html
50 minutes | 3 years ago
Winter Athlete Q an A
It’s Athlete Q and A time! One of my favorite things to do is communicate with athletes and share what we have learned along the way to make our sport and athletic endeavors better. We have all kinds of questions covering where you can find the show, bike fit, doping with baking soda, meditation on the run or ride, FTP tests, other podcasts, hill repeats indoors, the best power meter and smart trainers, running with power and more! So take a look below to check out the questions. I have included links to these show notes to the question but the vast majority of the answers will be on the podcast itself. Q. What to do when your di2 Battery dies halfway through a long ride Q. @KOMbikeTalk asks… Is the Endurance QuickCast on Google Play? https://play.google.com/music/m/Iwnj4vdixbkvw355sbiuxrndnnu?t=Endurance_Quick_Cast https://itunes.apple.com/us/podcast/endurance-quick-cast/id1070296254?mt=2 https://www.stitcher.com/podcast/rob-grissom/endurance-quick-cast https://player.fm/series/endurance-quick-cast-1395442 https://www.acast.com/theendurancequickcast https://www.podbean.com/podcast-detail/jjk7y-52734/Endurance-Quick-Cast-Podcast https://castbox.fm/channel/Endurance-Quick-Cast-id103855?country=us https://podfanatic.com/podcast/endurance-quick-cast https://www.podchaser.com/podcasts/endurance-quick-cast-162157 https://www.ottoradio.com/podcast/endurance-quick-cast?place=Search Q. Should shoes be clipped into the pedals at transition. I swapped some tweets with @ppcone and @evarella about Managing shoes in a duathlon and triathlon transition. Hard Earned Duathlon Guidance, Tips and Tricks Q. Can you meditate on the run? I also swapped some tweets with @MegP4 about meditation on the run The Zen of Running, and 10 Ways to Make It Work for You Q. Doping with baking soda, you can’t be for real? On @UKRunChat @MelissaKahn7 brought up “Soda Doping” I shared some information on serial loading Baking Soda in an effort to act as a lactic acid buffer and how Beta-Alanine is a better alternative for most. http://suppversity.blogspot.com/2018/01/serial-loading-stomach-nahco3-and.html The Feed – Beta Alanine the game changing Amino Acid Q. Hi Rob. A question here for the podcast. I’ve been plagued with hamstring cramps last year and this year so far as well after my rides. I do use the foam roller post ride but it never fails that sometime during the night I shoot out of bed with cramping hamstring. Q. Also what do you think of aluminum handlebar stem with carbon bars for my commuter bike? The bike fit, The next level of obsessiveness or just common sense cycling? Dealing with injuries head on! Intro to Training Factors: Balance, Flexibility and Agility Q. How can I automatically upload my training activities from Garmin Edge Bike Computer or Forerunner Watch? https://help.trainingpeaks.com/hc/en-us/articles/204070844-How-can-I-export-my-Garmin-Connect-Activities-into-TrainingPeaks- Q. What Size Cranks should I get, are their circumstances where it makes sense to go shorter or longer Q. Should FTP tests be done on a trainer or outdoors Q. Have you been on other Podcasts? I was recently on an episode of Faster Than Normal FTN 82: Re-Cycling ADHD, with USA Cycling Coach Rob Grissom Before that, I was the founder, co-host, and writer for the first 80+ shows of Cycling360 Q. What is the best Smart Trainer, What is the best Power Meter Q. Can Hill Repeats be done indoors Q. What can I do to better fall asleep Q. What data fields should I have on training activity page Q. Is it possible to run with power? Q. Is it normal for indoor power to be different from outdoor power?
33 minutes | 3 years ago
What endurance athletes don’t know about protein could hurt them
Welcome back to The Feed on the Endurance QuickCast I am Coach Rob and will be your host today. Rafal will be joining us again very soon on a topic that all athletes will find beneficial in their training and day-to-day lives. One of the topics that come up often when I talk with my athletes regarding sports nutrition and daily nutrition whether it’s for weight loss or for performance reason is protein. Such as, how much protein should I consume what kind, can’t I just get it from my diet, why do I need to worry about it, when should I be consuming it and is there a downside to consuming large amounts of protein? Just to list few questions! Before we get started I have some notes to share. Note: Before you get out pencil and paper for the show I want to let everyone know that this show will have extensive show notes and the notes will include the links mentioned in offers and potentially citations to sports science studies. To find the show notes simply go to http://bit.ly/EQCnotes or search for the show title at the aforementioned link. Note: Thanks to everyone who ordered your PPC/EQC training kit. We will reopen the store later in the season before the beginning of the Fall-Winter training season. The expected delivery of your order will be 5 weeks from the close of the order. Note: We have 10% -30% off deals from all of the show’s sponsors. I have made it very easy to get the deals! Just point your browser at http://bit.ly/EQCdeals and hit return! Note One last item. It’s been awhile since we have done an athlete Q&A. I have several questions from listeners and athletes but need a few more to round out the upcoming show. Send your questions about bike tech, sports nutrition, and weight loss, racing and training to http://bit.ly/EQCquestions Ok back to the topic of the show… The best definition I found that didn’t sound like it came from an advanced biochemistry textbook comes to us from medicinenet.com Proteins: Large molecules composed of one or more chains of amino acids in a specific order determined by the base sequence of nucleotides in the DNA coding for the protein. Proteins are required for the structure, function, and regulation of the body’s cells, tissues, and organs. Each protein has unique functions. Proteins are essential components of muscles, skin, bones and the body as a whole. Examples of proteins include whole classes of important molecules, among them enzymes, hormones, and antibodies. Proteins are one of the three types of nutrients used as energy sources by the body, the other two being carbohydrate and fat. Proteins and carbohydrates each provide 4 calories of energy per gram, while fats produce 9 calories per gram. https://www.medicinenet.com/script/main/art.asp?articlekey=15380 What do proteins do for us? Proteins can be described according to their large range of functions in the body From the US Library of Medicine Genetics Home Reference Antibody Antibodies bind to specific foreign particles, such as viruses and bacteria, to help protect the body. Immunoglobulin G (IgG) Enzyme Enzymes carry out almost all of the thousands of chemical reactions that take place in cells. They also assist with the formation of new molecules by reading the genetic information stored in DNA. Phenylalanine hydroxylase Messenger messenger proteins, such as some types of hormones, transmit signals to coordinate biological processes between different cells, tissues, and organs. Growth hormone Structural component These proteins provide structure and support for cells. On a larger scale, they also allow the body to move. Actin Transport/storage These proteins bind and carry atoms and small molecules within cells and throughout the body. Ferritin https://ghr.nlm.nih.gov/primer/howgeneswork/protein Where is Protein found? Protein is a macronutrient found in many foods such as red meat, poultry, fish, dairy, eggs, nuts, tofu, beans, seeds, and other sources. Protein Supplementation is often a part of an athlete’s sports nutrition diet. We usually supplement with protein in an effort to recover from training, improve body composition and improve muscle strength. Protein supplements come in a variety of formulas, pills, powders, and ready to eat bars. Protein supplements include Whey, Casein, Egg, Soy, Rice, Hemp and Pea Proteins Do endurance athlete’s have different protein requirements? “With adequate energy and carbohydrate intake, low to moderate intensity endurance activity has little impact on dietary protein requirements and 1.0 gPRO/kg/d is sufficient. The only situation where dietary protein requirements exceed those for relatively sedentary individuals is in top sports athletes where the maximal requirement is approximately 1.6 gPRO/kg/d. Although most endurance athletes get enough protein to support any increased requirements, those with low energy or carbohydrate intakes may require nutritional advice to optimize dietary protein intake.” Is there an optimal time to consume protein? So far everything I have read has stated that we as athletes are better off consuming some protein pre and post-training following the recommended dosing per weight. Can too much protein be bad for our health? Kidney damage, heart disease, ketosis, GI issues, weight gain, poor mood, Other Resources https://www.theproteinworks.com/thelockerroom/article/tpw-ninja/whey-protein-concentrate-vs-whey-protein-isolate https://examine.com/supplements/protein-supplement/ https://www.sportsdietitians.com.au/factsheets/supplements/protein-supplementation/ https://dailyburn.com/life/health/how-to-use-protein-powder/ https://academic.oup.com/ajcn/article/72/2/551S/4729598 https://www.webmd.com/vitamins-and-supplements/features/protein-powder#1 https://greatist.com/fitness/protein-supplement-nutrition-guide https://www.sciencedaily.com/releases/2018/02/180207125217.htm http://bjsm.bmj.com/content/52/6/376 http://www.ergo-log.com/shake-with-just-whey-works-better-than-shake-with-whey-and-carbs.html http://www.ergo-log.com/how-much-protein-strength-athletes-need-on-non-training-days.html http://www.ergo-log.com/trainingwithwithoutwhey.html https://www.ncbi.nlm.nih.gov/pubmed/15212749 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq-20058207 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1108558 https://www.ncbi.nlm.nih.gov/pubmed/25886710 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/
40 minutes | 3 years ago
Travel plans can wreck or improve fitness – What an athlete needs to know
As a coach, many of my athletes have contacted me to request I make changes to their training calendars because of unexpected travel or they forgot about a family vacation. The next thing we talk about is what training they think they can accomplish when traveling. Quite often I hear that the athlete doesn’t think they can get in much of any training. I think many of them are surprised when I politely disagree with this line of thought. But before we dig into the details I have a few notes… I will make it quick… Note: Before you get out pencil and paper for the show I want to let everyone know that this show will have extensive show notes and the notes will include the links mentioned in offers and potentially citations to sports science studies. To find the show notes simply go to http://bit.ly/EQCnotes or search for the show title at the aforementioned link. Note: The close of the 2018PPC/EQC Training Kit order is fast upon us. We will close the store March 12th. To see the kit and learn more about the order process visit http://bit.ly/PPCKitOrder Order the Kit and race in the kit and get a Custom Training Plan for FREE!!!!!!!!!!! Note: We have 10% off Coupon Codes from Power Meter City and Spring Energy. We even have 15% off codes from Irish Cycles and Carolina Precision Components. I even have 30% off coaching services available as well as free training plans! So how do you get these deals and codes? Simple go to http://bit.ly/EQCdeals Ok, let’s get back to the topic at hand…. There are MANY things we can do to lessen the impact of travel on our training. But before we jump into the tips and tricks of maintaining fitness when traveling let’s talk about the potential losses if you stop training while traveling. What I am sharing is based on multiple studies and I will provide links to articles in the show notes. 1 week of no training = No Change in Muscle Mass, Muscle Strength, or endurance capacity. 2 weeks of no training = Up to 7% Decrease in Vo2 Max but still no change in Muscle Mass or Muscle Strength. 3 weeks of no training = 9% Decrease in Vo2 Max, Muscle mass and muscle strength beginning to decrease slightly in some individuals but testosterone and growth hormone levels increase creating an environment conducive to greater gains if you resume training at this point. You may, however, look smaller because of the depletion of glycogen stores in your muscles. 4-8 weeks of no training = Decrease in strength and muscle mass in most individuals with beginners seeing less of a strength reduction compared to experienced lifters. Vo2 Max losses by 4 weeks can be reversed by beginners but highly trained athletes could see as much as a 20% reduction in Vo2 Max. It has also been shown that 4-weeks of detraining can lower the flexibility of hip, trunk, shoulder, and spine up to 30%. The best thing an endurance athlete can do is to avoid breaks lasting longer than 2-3 weeks. 8-12 weeks of no training = Almost complete loss of increased VO2 Max from exercise among those training at lower intensities. Strength maintenance can be maintained and strength even increased with the volume of training decreased to 1/3 or 1/9 of original training volume. Studies have even shown that 1 strength based workout per week will maintain strength gains for a period of 8-12 weeks. As we have already learned that in beginner and trained endurance athletes that taking longer than a 3-week break, cardio based gains drop quickly. However, using alternative training methods, reducing training volume and even using completely different training methods can mitigate these losses. For example, several studies suggest that strength training can improve endurance and even Vo2 max. Let’s think about the types of travel you the athlete may encounter. Family Vacations, business, conference, emergencies… Let’s talk about the various ways and means you can get the training in. Hotel Gyms Running Swimming Body Weighted Exercises Resistance bands Renting a Bike on location Just remember you aren’t going to lose fitness in a day or two of downtime or even in a week but it will take twice as long to build yourself back up when taking long periods of time off. I have spoken about how to manage the downtime in your training calendar but it bears repeating. If your training comes from a structured plan you only go backward on your calendar if you have taken 2-3 weeks off. If you have taken 4 to 6 weeks off then there will be a needed update to the calendar. If you are off for more than 60 days it will likely mean an overhaul of your training calendar. Some other news from Coach Rob! Other resources What Happens When You Stop Training http://www.naturallyintense.net/blog/exercise/what-happens-when-you-stop-training/ The Science of Detraining https://sci-fit.net/detraining-retraining/ Effects of Physical Activity and Inactivity on Muscle Fatigue https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355468/ How Long Does It Take To Get Out Of Shape? http://running.competitor.com/2014/03/training/how-long-does-it-take-to-get-out-of-shape_70267
39 minutes | 3 years ago
Improving Time To Exhaustion
One of the biggest challenges that all athletes face is how do I train for what I want to accomplish. What is the fastest, most reliable way to achieve X with my performance? Well… you guessed it… it depends and I may have an answer or several for you depending on your desires, fitness, and goals. But before we dig into the details I have a few notes… I will make it quick… Note: Before you get out pencil and paper for the show I want to let everyone know that this show will have extensive show notes and the notes will include the links mentioned in offers and potentially citations to sports science studies. To find the show notes simply go to http://bit.ly/EQCnotes or search for the show title at the aforementioned link. Note: The close of the 2018PPC/EQC Training Kit order is fast upon us. We will close the store March 12th. To see the kit and learn more about the order process visit http://bit.ly/PPCKitOrder Order the Kit and race in the kit and get a Custom Training Plan for FREE!!!!!!!!!!! Note: We have 10% off Coupon Codes from Power Meter City and Spring Energy. We even have 15% off codes from Irish Cycles and Carolina Precision Components. I even have 30% off coaching services available as well as free training plans! So how do you get these deals and codes? Simple go to http://bit.ly/EQCdeals Ok, let’s get back to the topic at hand…. What magic is going to make you faster, stronger and more capable as a cyclist, runner or multi-sport athlete? Just 3 things… Knowledge of your sport Selecting the right interval duration to get you there A desire to stick with it I don’t care what type of athlete you are if you do not understand the demands your sport makes of your body you are not going to last long in your sport. Example: I was always surprised to see new soccer/football players show up to their first practice and not realize how much running was involved in playing much less playing effectively. I realize this is an extreme oversimplification of understanding the demands of your particular sport but what I am going to share with you will apply to you no matter what your endurance sport is. As a cyclist or as a runner there will always be the crux of a course where you drive decisions or they are made for you. This is the part of a course where the strong excel and the weak fall off the back. This may be a hill, a technical section, mountain pass; windswept volcanic field or the final sprint. Some of these areas on a course can be trained via skills but today we are going to discuss the energy demands needed to get there. So as a coach when I often ask where do you feel like you need to improve or where do you feel the weakest I often hear concerns about climbing, sprinting, time trialing or holding on to a group. Once I get an opportunity to look at the athlete’s data I often find that they may have other weaknesses that need even more attention. I have talked about on past shows and in articles about training factors and how they can be used in training to strengthen a weakness or further improve a strength. However, the other way to look at training is along a power curve from 1 second to 3 or more hours. Using the curve you can look at the energy demands, as wattage required overcoming a 1-minute climb or what it will take you to complete a century ride or a marathon run. Now that you have this measure of time how can it help you? This is where Time To Exhaustion and understanding how it could play a part in your fitness development can lead to some much stronger performances in the future. “Simply put, Time To Exhaustion or TTE and time-to-failure, is the time remaining, at a given work rate (power or intensity) before the given work rate cannot be maintained.” This definition comes to us via a glossary of terms at BaronBioSys. I like this definition the best of any I discovered, as it is a bit more generic and not tied to a specific analysis application or software. What I don’t like is the use of the term time-to-failure. Because in my mind I see time-to-failure meaning literally that if I were to go as hard as I could for a given period of time that at the end I would literally fall over. Even the hardest time trial, threshold test or 1mi run test I have never just fallen over and I promise there wasn’t anything left. The closest I ever came to falling over was after completing a PMAX ramp test. Let’s take a really easy example of how to determine a TTE rate that you could find in your day-to-day efforts. For instance, if you are a Strava subscriber and you have a segment that you are trying to set a PR on or steal a KOM from, Strava gives you some excellent information. Like how long your rival took to complete the segment, what their power, HR, and speed were. The speed information can be helpful especially if it’s over rolling terrain and you can see what entry and exit speeds are or even speeds over hills but HR information is likely to be unhelpful. If the power that was collected came from a power meter and your rival is close to your weight then you can look at the time and avg. power for the effort. Then compare this to your own recent efforts to see if you are close enough to even bother trying. However, whether the segment is short or long just like in a race power is going to be varied. So you must look over all of the nuances of the segment. The avg. power for the segment could have been 300 watts for 10 minutes but what about the steeper portion of the segment what if it were only a few seconds but your rival managed almost 1000 watts. Can you match this rate or do you need to bring more speed to the segment elsewhere? When I help I Time Trial and Multisport athletes plan their race day I use a service called Best Bike Split. With this service I can plug in the course they are racing along with other pertinent information and desired outcomes based on their current fitness levels and even Cda information if they have it. Best bike split then will take this information and give me an estimate of how fat the athlete will finish the course. This information is where I can mine gold! Once I have several versions of the race saved I can look scenarios but in the end, I can save the scenario that makes the most sense for the athlete and then get work out files that will provide very detailed guidance on interval lengths and power demands for the course. What I do with this information is further analyze it looking for common durations and intensities. These become the TTE intervals for the athlete. For example last season I did this analysis for a Time Trialer who was racing a flattish 10 mi course on a regular basis that was trying to drop a minute off their time ahead of the season series final race. What I discovered after using best bike split and speaking with the athlete several times was that the energy demands consistently required efforts at 2 minutes and at 8 minutes and with a final 1-minute push. This allowed me to create new workouts that mimicked these demands. The athlete was able to use them to great effect and dropped almost 2 minutes off their time. If you are interested in putting this example into play with your training I can consult with you just like I did with the above athlete. I have an hourly consulting rate and if you let me know you heard about the race day consulting service from this podcast I will give you a 30% discount on your own race day planning consults. The final way you can look at adding TTE training into your own schedule is to look at the general demands of your sport. Remember the curve I mentioned before? You need to know what the common length of time is that needs to be improved then you need to create workouts that will improve the TTE of the time demands. There are caveats such as more work at intensity doesn’t always bring about desired effects. Stephen Seiler who’s work on Polarized Training in the study “What is best practice for training intensity and duration distribution in endurance athletes?” also discovered along the way that there are workouts that would create the greatest adaptations such as the 4×8 minutes at 113% of threshold and the 4x 16 minutes at 100% of threshold power were the most effective in highly trained athletes. But this may not work in your case… Now the hard part… No matter which way choose to implement a TTE approach to your training it will take time and it will require a consistent effort. A week or two of these types of workouts isn’t going to do much for you. If you are new to training with structure I would recommend only one of these types of workouts per week and if you have been training with structure for a while you can add 2 a week as long as you are in a period of training that cover training factors such as Power, Power Endurance and Anaerobic Endurance. How long you keep TTE work in your plan is how long it takes to see improvements. In most cases, you could see improvement in 6-8 weeks but the balance of the improvements will likely conclude after 10-12 weeks. A quick thank you and some much-needed help Training plans that support this show! FTP Build Plan High-Intensity Interval Training Plan Season Opener Development Plan 8 Week Climbing Performance Plan and Clinic Other Sources of information http://baronbiosys.com/glossary/time-to-exhaustion/ http://www.fftri.com/files/pdf/Seiler%20IJSPP%202010.pdf http://www.scielo.br/pdf/rbme/v19n4/en_14.pdf https://www.researchgate.net/publication/235762602_Time_to_exhaustion_at_and_above_critical_power_in_trained_cyclists_The_relationship_between_heavy_and_severe_intensity_domains https://www.ncbi.nlm.nih.gov/pubmed/7742769 https://www.tandfonline.com/doi/abs/10.1080/02640414.2017.1368691?journalCode=rjsp20 https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-14 http://sportsci.org/2009/ss.htm https://www.researchgate.net/profile/Stephen_Seiler/publication/310725768_Seiler%27s_Hierarch
53 minutes | 3 years ago
The Feed – Our New Co-host shares what you need to know about Keto
Hello and welcome back to a new edition of The Feed. Today my New Co-host Rafal Nazarewicz and I are in the studio ready to help our listeners make sense of sports nutrition topics. Welcome, Rafal and thanks for being the new co-host and sponsor of The Feed! Why don’t you introduce your self and tell our listeners about your professional and athletic background and a bit about Spring Energy before we cover today’s topic? Today Rafal and I are going to talk about Ketogenic diets, the pros and cons and what the metabolic impact could be to athletes. Offer – Check out The new Canaberry Gel – Tastes just like a Strawberry Smoothie. Use the coupon code PPCstrong10 at checkout to get 10% off of any Spring Energy Nutrition. Offer – Don’t forget to order your Positive Performance/Endurance QuickCast jersey before we close the order on March 12th! Learn more about the kit and order on the official post. Rafal and Rob get right into the heart of the topic regarding Ketogenic diets. If you have had any interest in the subject if Keto may be right for you have a listen as we get expert advice on the subject! Check out the below for just some of what we covered in today’s show. What does it mean for a diet to be ketogenic? The ketogenic diet is a low carb, moderate protein, and high-fat diet which puts the body into a metabolic state known as ketosis. When the body is in a state of ketosis, the liver produced ketones which become the main energy source for the body. The ketogenic diet is also referred to as keto (key-toe) diet, low carb diet, and low carb high fat (LCHF). A ketogenic diet completely reverses how your body functions, in other words, you become a Fat Burner, not a Sugar Burner. What are some of the pros of a Ketogenic diet? The pros for a ketogenic diet make it sound like a great diet for all types of athletes. Should athletes consider making the switch to a ketogenic diet? What are some of the other cons endurance athletes need to consider before making the switch to a ketogenic diet? What if any are the metabolic impacts of taking on a ketogenic diet as an endurance athlete. Should those that are diabetic, hypothyroid or hyperthyroid steer clear? What alternatives would you recommend to those that are having a hard time losing weight due to metabolic issues? What about athletes that want to lose weight the fastest safest way possible? Other sources Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes Re-Examining High-Fat Diets for Sports Performance: Did We Call the ‘Nail in the Coffin’ Too Soon? The Effects of Low Carbohydrate Diets on Endurance Performance Endurance athletes who ‘go against the grain’ become incredible fat-burners The Ketogenic Diet’s Impact on Body Fat, Muscle Mass, Strength, and Endurance
68 minutes | 3 years ago
Bench Talk – Joe and Rob cover all things wheels
Joe O’Callaghan owner of Irish Cycles and Carolina Precision Components Is back for this new edition of Bench Talk where do a deep dive on all things wheels for cyclists. So if you are thinking about buying a new set of wheels off the rack, custom built wheels or even building your very own set wheels this show is a great starting point! Here is an outline of what we covered! Wheel components Hubs Spokes Double Butted Bladed Straight gauge Spoke materials Steel (stainless and oxidized) Ti Alum Carbon Spoke Calc Sapim DT Differences Database Rim Alum Carbon Tubular / Tubeless / Clincher Tire bed Bead channel Spoke channel Tools (you get what you pay for) Stand Pro vs. Amateur Dishing tool Pro vs. Amateur Spoke wrench Muti-vs purpose-built Anti-wind tool Tensiometer Inch pounds / bars All spokes act differently. Developing Building Knowledge Lacing pattern Nipples Initial Build Truing / tensioning Finishing
36 minutes | 3 years ago
The Feed – The good the bad and the ugly on fats
If you are ignoring fats in your diet you are missing out as an athlete The Feed is back! Sorry for the delay in getting new episodes out on The Feed but I think you will like what we have in store for upcoming shows. On this weeks show I am going to cover the topic of fats and how they could be fueling your next workout, ride or run to great effect! Before we jump in as always we have a note and some offers! Note: Before you get out pencil and paper for the show I want to let everyone know that this show will have extensive show notes. To find the show notes simply go to PositivePerformanceCoaching.com/blog/ or search for the show title on our website. Note: We will be offering up a 2018/2019 PPC/EQC Training Kit to all of our athletes and listeners. Sign up for the newsletter to get the earliest notice and details of how you can find the design and store to order yours. We will be making LS/SS Jerseys, Bibs, Jackets, Vests and SS Skin Suits Available for order. We are very close to releasing pictures and order details!!!! Offer: I am extending the athlete sponsorship by one week to those that want to receive heavily discounted coaching services! If you are interested I need you to email me ASAP Rob@PositivePerformanceCoaching.com !!!! I have 3 spots left and a couple of athletes that are maybes. Time to make a decision. Do you want this to be the best possible season or not? OK, Let’s get back to the topic at hand and cover what fats are. I realize that for some of you this may be a review but I want to set a baseline of what fats are available and what fats are meant to fuel you as an athlete. What are fats – Fats come in two types saturated and unsaturated. Fats are present in many of the foods we consume not just animal based sources of food. These fats are often referred to as oils or lipids. Most food that contains fats will contain both saturated and unsaturated fats but in different ratios. Unsaturated fats are any oils that have fatty acid chains of one double-bond chemical structure or more. The unsaturated fats are Mono-saturated, Poly-Saturated, and Trans Fats. Mono-saturated – These are fatty acids that contain one Double Bond between two elements, which are present in the amino acid chain. The more double bonds within the fats, the thicker its viscosity. Mono-saturated fatty acids are often used in the Mediterranean, olive oil as a prime example contains 80-85% Mono-saturated fats. Poly-saturated – These fatty acids contain more than one Double bond and so tend to be a lot thicker. They can be found in fish, nuts, legumes and are generally seen to be a good thing in diet, studies have shown that they reduce heart disease and are an important part in a healthy diet. Trans Fats – These are often thought of as the artificial fats, created through hydrogenating plant oils, though they can occur naturally in some foods, such as milk, they are often linked with serious heart risks and health issues such as liver dysfunction, heart disease, obesity, and cancer. Common uses include cooking oils for fast food restaurants and fat alternatives. Saturated fats or saturated fatty acids contain no double bonds due to being saturated with hydrogen. Saturated fatty acids are what we typically find in animal fat that we consume. Ok now that we have gotten through the high school biology and chemistry class on fats what’s next? Athletes should always think of their nutrition and what they eat in terms of daily nutrition, training, and race nutrition. Daily nutrition is what we use to fuel our lives and training and race/event nutrition are what we use to fuel our performances. So when I think about fats I often think more about what is bad for me than what I think is good for me and until the last several years I never thought about fats as fuel for training much less racing. Very early on in my return to cycling, I had purchased The Training Bible from Coach Friel and in his section, on Ergogenic Aides he mentioned the use of MCT or Medium Chain Triglycerides, which are found in certain foods, as a source of fuel for rides beyond the use of carbohydrates. This intrigued me so I headed out to my local Health Food Store and picked up the smallest bottle of MCT I could find and followed Friel’s directions. It tasted awful but like any good athlete, I wouldn’t be deterred by taste over performance until a week later on a particularly hot ride that the mix made me violently ill. So that was it no more fats in training for me! Fast-forward to 5 or 6 years ago, and Coach Kelli Jennings at Apex Nutrition convinces me to add Coconut Oil to my morning smoothie or one of my pre-training smoothies. Extra virgin organic coconut oil has lots of MCT so I was a bit nervous how my stomach would handle it. The reason for the addition of the Coconut oil served a few purposes. The first was to induce satiety. Fats will leave you feeling full longer. The next thing was to provide a more calorically dense meal. At the time I had been on a restricted diet calorically to induce faster weight loss but once the race season started I was falling flat on my face and needed a way to consume more calories and was having a hard time stuffing enough food down so fats became a big part of my daily nutrition. The other reason was what Coach Friel wrote about as using fat as an additional substrate for fueling training, racing, and events. While I wasn’t quite ready for racing with Coconut Oils melted into my sports drink I was sold on consuming coconut for the other reasons. Fast forward to late last year and I have a fantastic call with the owner of http://MySpringEnergy.com about how I had been having some metabolic issues the past few years. My issues meant that once trusted racing and training fuels were leaving me miserable, bloated, feeling lethargic or worse. Which of course are not what any athlete wants to deal with in training or on race day. So Rafal at Spring Energy explained to me that I was likely no longer able to handle Maltodextrin or Dextrose in my diet as a carb source. I didn’t tell Rafal that this worried me but it did. See Maltodextrin and Dextrose are the carb sources that most sports drinks and training and racing fuels use as their prime source of carbs. Rafal later explained that I could use natural whole foods to fuel my training and racing. I knew this of course but eating real food during training and racing for me was often logistically impossible. So he sent me samples of his Spring Energy Gels and Sports Drink Mix. It was fantastic! No bloat, no upset stomach, even energy throughout training and my race. I was sold! You might be asking how did we just go from discussing fats to carbs? Two reasons. One is that when you look at fueling your training and racing you have to think about the substrates that fuel your efforts, fats, and carbs. The other reason is that My Spring Energy uses Coconut Oil and Chia Seeds in some of their gels. So I actually raced on natural sources of carbs and fats and didn’t get sick. Instead, I felt the best I had in years in racing and training. Why is this? A lot had to do with utilizing natural sources for fuel but I also believe that the even burn had, even more, to do with the inclusion of fats. See 1 gram of fat contains 9 calories, where protein and carbohydrates only account for 4 calories each per gram. So does this mean the entire show is about Coconut Oil and MCT? No, not at all. Let’s talk about what good fats you can add to your daily nutrition next. Nuts, seeds, dairy, and other sources. I will eat nuts and seeds on longer training rides, especially on long cold winter training rides. The rides are slower and real foods seem to last longer on these rides and its really easy to throw in some cashews, pumpkin seeds, dried cranberries and dried cherries into a small freezer bag. However, throughout the day when I am having a hard time getting my calorie counts up I will grab a handful of, pecans or, almonds or cashews as one of my snack items. If I am trying to cut weight I will not consume dairy and certain times of the year when head colds or allergies are prevalent I will remove dairy from my diet. However not all dairy is bad and can be quite helpful. I love Greek yogurt and will often consume it with a scoop of whey protein as recovery fuel or as late day snack to help limit the potential for catabolic effects overnight after a really hard training day. I also love cottage cheese as a late day or early evening snack and will often add peaches to it. In a recent call with one of my athletes who is a medical professional we were discussing animal protein in the diet and how well the old adage the fewer legs the better holds up. When Red Beef is good occasionally I was told that Pork was a better substitute and he reminded me of some potential issues with kidney function and consuming larger quantities of pork. I don’t eat much pork instead I eat more chicken. Another recent conversation I had with my former Strength Coach and how he was prepping one of his new athletes for a competition was the inclusion of more fish in their diet. Adding fish to your diet means limiting tuna and salmon to once a week each or twice a week for one. The reason for this is the chance of higher levels of mercury. This doesn’t preclude us from eating more fish it just means that we switch to white fish varieties like cod. So why is fish so great? Well, its incredibly lean form of animal protein that also provides us with Omega 3s. You don’t have to consume, nuts, seeds, dairy and animal protein to get good fats into your diet. You can also add Avocado and avocado oil, Olives and olive oil and coconuts and coconut oils as well as eggs. So when fats are good they are really good for us!!!! Fat is a concentrated source of energy – 1 gram of fat contains 9 calories, much more than a gram of protein or carbohydrate which both contain 4 calories. Th
32 minutes | 3 years ago
The muscle you aren’t using is costing you the win!
One of the subjects that I have wanted to cover more in-depth on the Endurance QuickCast for a while is meditation. I know some of you are going to pass on this show but when I am asked how do I take my performance to the next level this is one of many things I talk about with athletes that are seeking the next level of performance. I have recently covered such esoteric concerns as Developing Flow State for Extreme Gains in Athletic Performance, Improve your performance today with Self Talk and Hacking the mind to take the win. So today I am going to cover mediation and how it can benefit you the endurance athlete. Note: Before you get out pencil and paper for the show I want to let everyone know that this show will have extensive show notes. To find the show notes simply go to PositivePerformanceCoaching.com/blog/ or search for the show title on our website. Note: We will be offering up a 2018/2019 PPC/EQC Training Kit to all of our athletes and listeners. Sign up for the newsletter to get the earliest notice and details of how you can find the design and store to order yours. We will be making LS/SS Jerseys, Bibs, Jackets, Vests and SS Skin Suits Available for order. Offer: This is the last week that I am offering athlete sponsorship to those that want to receive heavily discounted coaching services! If you are interested I need you to email me ASAP Rob@PositivePerformanceCoaching.com !!!! What is meditation? “Meditation can be defined as a practice where an individual focuses his or her mind on a particular object, thought or activity to achieve a mentally clear and emotionally calm state.” What types of meditation should athletes consider? Guided meditation or self-guided meditation? Breathe meditation or mindfulness meditation? Isn’t all this meditation stuff just rebranded Transcendental Meditation? “The Transcendental Meditation technique is a specific form of silent mantra meditation developed by Maharishi Mahesh Yogi in the 1950s and still practiced all over the world.” What will an athlete likely focus on when selecting a meditation practice? Relaxation, Visualization, Performance Anxiety, pain management, recovery, wellness, The scientifically proven benefits of meditation and how it may benefit athletes “Transcendental Meditation technique produces both short-term and long-term improvement of sensory-motor performance. One possible explanation for this effect is that the Transcendental Meditation technique reduces anxiety in subjects, thereby improving mind-body coordination. Another possibility is that the Transcendental Meditation technique improves concentration, which would also lead to enhanced sensory-motor performance” Research Paper – Andrew G P Rimol, Dept. of Psychology Princeton University 1974. THE TRANSCENDENTAL MEDITATION TECHNIQUE AND ITS EFFECTS ON SENSORY-MOTOR PERFORMANCE https://www.scienceofpeople.com/the-scientific-benefits-of-meditation/ Meditation reduces stress Meditation increases your sense of well-being Meditation increases your sense of connectedness and empathy Meditation improves focus Meditation improves relationships Meditation makes you more creative Meditation improves memory Meditation improves your ability to make decisions Meditation helps people overcome addictions Meditation improves cardiovascular health Meditation enhances your immune system Meditation helps you find “flow” Meditation reduces physical and emotional pain (better than morphine) Meditation takes you towards enlightenment How long before you see benefits? How to get started Your Meditation Setting Your Meditation Posture Your Meditation Aides Expectations Outcomes Meditation as a Sports Psychology foundation I like to think of meditation as the foundation to all Spots Psychology practices. PST vs MAC PST = Psychological skills training Typical PST modalities are goal setting, imagery, mental rehearsal, arousal control, self-talk, and pre-competitive routines MAC = Mindfulness-Acceptance-Commitment Mindfulness-Based Cognitive therapy and Acceptance Commitment Therapy Or simply put MAC is mindfulness as a form of present-moment attention and focuses on the need to become more aware of cognitive anxiety and better understand that it is a natural response to performance circumstances. Where the typical PST approach breaks out the areas of what athletes can focus on in an effort to gain clarity and focus, MAC tries to remove expectations of potential outcomes and puts the athlete into the hear and now to develop an acceptable view of performance outcomes. Both Sport Psychology practices are relevant methods for improving the mental game and delivering an edge over one’s competition come race day. In both cases, I still feel that meditation will become the foundation of either practice. Next steps Other articles that I have written on the subject Secrets of becoming a relaxed cyclist A relaxed cyclist is a fast cyclist Other supporting books, articles, and studies AN EXPERIMENTAL ANALYSIS OF THE EFFECTS OF THE TRANSCENDENTAL MEDITATION TECHNIQUE ON REACTION TIME Cognitive-behavioral interventions for improving performance in competitive athletes A controlled treatment outcome study The Relationship Between Mental Preparation Strategies and Motor Performance: A Review and Critique Evaluation of the Mindfulness-Acceptance-Commitment (MAC) Approach for Enhancing Athletic Performance THE TRANSCENDENTAL MEDITATION TECHNIQUE AND ITS EFFECTS ON SENSORY-MOTOR PERFORMANCE The cumulative effects of Transcendental Meditation on cognitive function — a systematic review of randomized controlled trials Imagery In Sports and Physical Performance The Break Out Principle
50 minutes | 3 years ago
Bench Talk – Our new co-host shares how to make your bike feel great again!
Welcome back to a new season of Bench Talk on the Endurance QuickCast. We start our new recording season every November and as promised there are going to be some changes in all of the shows. With that being said I want to welcome Joe O’Callaghan owner of Irish Cycles and Carolina Precision Components as my new co-host and sponsor of Bench Talk. Today we are discussing what it takes to get your bike feeling new again. Note: Before you get out pencil and paper for the show I want to let everyone know that that this show will have extensive show notes. To find the show notes simply go to PositivePerformanceCoaching.com/blog/ or search for the show title on our website. Offer: Check out IrishCycles to get great discounts on Carolina road wheels and Ciamillo Brakes! Basic Maintenance to make the bike feel good Tightening to specification Seals check and lubrication/replacement of bearings HS BB Hubs Pullies Pedals Cabling and housing Why Types and upgrades Contact points Contact point adjustment. They seep over time. Carbon discussion Saddle rails Cleats Expendables Brake pads Chain / Cassette Cleats Bar tape (4 x times a year) Tires Road MTN CX Drivetrain shake out Derailleur bodies Shifters Wheels Cassette (in-depth) Cassette Bodies Bearings (examination) QRs Spokes Twist Cuts Deform Nipples Deform Cracks Bound True laterally and vertically (round) Tension Other information brought up on the show… Shimano Technology explained SRAM Road Technology explained SRAM Mountain Technology explained
46 minutes | 3 years ago
The Basics of Power Meter Tech and Who Makes it
Welcome back to a new episode of the Endurance QuickCast. We have Josh Matthews back on the show to help us unravel the mysteries of power meter technology. On today’s show, Josh and I are going to talk about the various types of power meters, the tech behind the power meters, who makes them and which ones are available today. Note: Before you get out pencil and paper for the show I want to let everyone know that that this show will have extensive show notes. To find the show notes simply go to PositivePerformanceCoaching.com/blog/ or search for the show title on our website. Show talking points Josh, for our listeners out there that don’t have a power meter or are still learning about power meters can you tell them what the two types of power meters are and what the difference is between the two of them? So who is making direct and indirect power meters these days? With direct force measuring power meters what are our options and when does, it make sense to chose one over another? What do you find are the most popular power meter placements and why? Do you feel like athletes are selling themselves short when they purchase a less expensive power meter rather than a power meter that is known for being incredibly accurate and not just consistent when measuring output? What do you think about all the smart trainers and the new ways some of them are measuring power?
28 minutes | 3 years ago
How to Survive Your New Year Resolutions
Welcome to a new year of the Endurance QuickCast! This week Coach Rob is flying solo, Josh will be back on on the next edition of the Endurance QuickCast. This is the time of the year for better or for worse most of us like to make New Year Resolutions. So Coach Rob thought he would share his experience and some suggestions on how to survive your New Year Resolutions. On today’s show Rob covers: What it means to be a new years resolutioner’ The drive to overdo goal setting Setting SMARTER goals Goals need to be shared and communicated Communicated goals will lean to accountability among training partners and support group What is a support group Receiving or giving support Remove the finish line mentality Volunteering You must balance your sacrifices to mitigate personal guilt Guilt is an athletic career killer for most adult amateur athletes The “ALL IN” attitude is usually the end of a new years resolutioner’s progress How often my athlete’s strength train throughout the seasons Impossible goals + overreaching ability levels + not having a support team = A guaranteed formula for failure Building up your resilience and your grit Not having time to train just means there is lack of time management or strong enough desire. Traits of successful athletes series Creating SMARTER goals “Wait For It” – The component of faith needed to move forwarded as self-coached athletes Second guessing one’s efforts
32 minutes | 3 years ago
2017 Endurance QuickCast Wrap Up
Welcome back, everyone. I hope you have had a successful season and are looking forward to a new season! I want to take a moment to thank all of the listeners of the show we couldn’t have grown like we have this season without you and your continued support. So today I want to celebrate you our listeners and progress of the show! Note: Before you get out pencil and paper for the show I want to let everyone know that that this show will have extensive show notes. To find the show notes simply go to PositivePerformanceCoaching.com/blog/ or search for the show title on our website. Offer: Listen to the whole show to get a great deal! Our listener base has grown by as much as 60%, with a high of 300 listeners per day in 2016 to a high of 600 per day in 2017. On a slow day last year we would have 30 listeners this year a slow day is over a hundred listeners. We average around 6000 listeners per month worldwide and we are growing this every month. I have a special call out to those that have left iTunes reviews of the show. Some of these reviewers have actually followed up and entered more than one review. KY Roadie, RaleighTourist, jkyme, karenT35242, siemenje, woaskie, Googenguyfish, ubach_a, Abe Linkon, GynOncDoc, Zeuslad, moose_janicik, erdogdoc. That is only 13 iTunes reviewers worldwide. However only 17% of our listeners come from iTunes. This is actually quite surprising to me but the podcast space has grown significantly in the last 10 years. The vast majority of our listeners are direct listeners that visit the website and listen directly or download the shows from our blog. The top 10 shows of 2017 in no particular order were 2016 EQC Wrap Up Intermittent Fasting 100th EQC Episode Show and its all about Centuries Summarizing the season to end the woulda’, coulda’, shoulda’s Our new –Co-host and a review of Eurobike and Interbike Beta Alanine the game-changing Amino Acid What Parents need to know about coaching juniors Setting SMARTER Athletic Goals Interview with the best selling author Peter Shankman – Faster Than Normal Be a better Pack Rider with these tips. The top 10 shows since EQC started Make you’re run more comfortable Intermittent Fasting The Feed – Beta Alanine the game-changing Amino Acid All About Performance Sports Glasses The Feed – Make BIG Gains by Supplementing With Creatine Bench Talk – Guest interview and its all about power and power meters The Feed – On Season Amino Acids YOU NEED! Make your ride more comfortable The Worst Advice I Have Ever Heard About Power Meters The FTP Show My favorite shows Introducing the EQC Building a project bike Great off the bike workouts for climbing ACV the miracle cure… Be a better pack rider with these tips Regaining motivation Positive Self-Talk Making your Run and your ride more comfortable Year-End Q&A show with Coach Kelli Hard Earned Duathlon Guidance, Tips, and Tricks Big thanks to all of our sponsors and partners in 2017 Apex Nutrition Gu Energy Labs Irish Cycles and Carolina Precision components Power Meter City Funk Away Returning sponsors and a new sponsor Irish Cycles and Carolina Precision components Power Meter City Spring Energy What goes into producing the show? The organization and scheduling of co-hosts and guests: 15-30 minutes per show The recording: 20-60+ minutes per show The editing: 1-2 hours per show The promoting: 15-30 minutes per week The begging: ENDLESS Total time per show: 2-6 hours per week What do we have planned for the New Year? New topics New co-hosts New Guests MORE LISTENERS We need more listeners in 2018! Stop by iTunes and leave a review or just 5 stars – If you leave a great review I will give you a FREE Training Plan or knock 20% off of any of our coaching services until the end of February 2018. Thank you, our listeners, for helping us get this far. We want to go further, much further, with the show. We want to be your Number 1 go to show for all things related to endurance sports.
42 minutes | 3 years ago
Josh and Rob review the 2017 Power Meter market and add some predictions
Hello and welcome back to a new episode of the Endurance QuickCast. If you haven’t already noticed we have been making some changes to the shows and one of the big ones is the addition of Josh Matthews Owner of PowerMeterCity.com and my new co-host and sponsor of the Endurance QuickCast. Today Josh and I are going to talk about all the things that happened in the world of power meters in 2017 and share with you what we know is going to happen in 2018 and make some of our own predictions. In 2017 we saw what we would call step changes in the market for Power Meters. Josh and Coach Rob talk about the changes that occurred this year. On the surface this year’s changes appeared to be centered on standards, charging and pricing. We talk about this year’s winners in the power meter market and no surprise it was pedal based power meters. With what feels like 100 options on the market for power meters we talk about making room for more manufacturers. There is still plenty of room in the cycling market for power meters and we talk about how this is. Josh and Rob give their predictions for what awaits cyclists in the new year in the power meter market.
30 minutes | 3 years ago
Summarizing the season to end the woulda’, coulda’, shouldas’
This week Coach Rob talks about an important aspect of record keeping in an athlete’s life. Writing a seasonal summary is an excellent way to capture what went on in the season. This tool if you like is a wonderful way to maintain your sanity in 5 simple steps. Have a listen and learn all the steps to summarizing your season so you can quit thinking about how your season would have been better or should have done better only if you could have done things differently. We have two offers this week! Positive Performance Athlete and Team Coaching. I am going to give up to 6 new individual athletes and 1-2 teams a sponsorship offer in 2018. This means that individual cyclists will receive 40-50% off my Month-to-Month, Week-to-Week or One-on-One coaching services. Multisport athletes will be limited to my Week-to-Week or One-on-One coaching services. One to two teams of 4-10 cyclist will receive anywhere from 40%-60% off depending on the agreed to level of participation. So if you want Positive Performance Coaching to sponsor you or your team you need to contact me, Coach Rob, ASAP! This sponsorship offer will close at the end of December 2017. Weight loss for athletes webinar series Coach Rob will be hosting a series of webinars on weight loss for athletes. The first of several webinars will be prerecorded and will cover much of what Rob has learned in his research to simplify the weight loss process safely and effectively. If you want to download the first webinar for free just sign up for our newsletter! Once you have signed up for the newsletter I will announce where and how to download your first webinar for free. After that those that sign up for the webinar will get a discount to join the live webinar series for the rest of the series. To register for the newsletter simply scroll to the footer of any page at PositivePerformanceCoaching.com and enter your info to subscribe. Rather than repeat what is in the show verbatim you can follow along by downloading Coach Rob’s Seasonal Summary Template. Definitely, listen to the show for details on how to get the most of your Seasonal Summary. Download your own copy of the Seasonal Summary that includes example entries.
56 minutes | 3 years ago
Our new co-host and a review of Eurobike and Interbike 2017
Welcome back to a new season of the Endurance QuickCast. We start our new recording season every November and as promised there are going to be some changes in all of the shows. With that being said I want welcome Josh Matthews owner of PowerMeterCity.com and my new co-host and sponsor of the Endurance QuickCast. Today Josh and I are going to talk about the things we saw and read about from Eurobike and Interbike. The good, the great, the odd and what could be the future of cycling but before we dive into the show, as usual, we have some notes and offers. Note: Before you get out pencil and paper for the show I want to let everyone know that that this show will have extensive show notes. To find the show notes simply go to PositivePerformanceCoaching.com/blog/ or search for the show title on our website. Offer: Check out https://powermetercity.com/ for some excellent Black Friday sales this year! Offer: Endurance QuickCast listeners can use the promo code EQC10 to get 10% off of any of our downloadable training plans or webinars found at http://positiveperformancecoaching.com/training-plans/ After a quick introduction, Josh and Rob jump right into a detailed discussion about Eurobike and Interbike shows from this year. So let’s talk about our favorite new and updated products. Vector 3 Power Meter Garmin opens up the Cycling Dynamics API Talking left-right power Powerpod vs Notio Konect http://notiokonect.com/ https://www.bikerumor.com/2017/09/05/eb17-notio-konect-measures-aero-drag-power-handlebars/ A resurrection of Brimm Brothers cleat based Power Meter? How tough it can be to bring new tech to market We talk about the excitement of the new stuff and new releases. FSA WE Drivetrain Watt Team Power Beat More hydraulic disc brake options for TT and Tri bikes The pain of direct mount brakes on TT and Tri bikes What the oddest things were that we saw Lots of items marketed at children (not a bad thing) Not odd but we were shocked to see so many E-bikes The benefits of the growing ebike category E-bike Mountain Bike at Mega Cavern mention – https://louisvillemegacavern.com/attractions/mega-underground-bike-park The things we were the most disappointed in Didn’t see as many bike and component updates as in previous years Lots of new kit, jerseys, bibs, shoes, and helmets from 100s of vendors LOTS of new helmets especially more road aero helmets New Helmets from Oakley Intrigued by Endura’s new speed suit What are predictions are for the New Year when it comes to new gear We talk the current state of carbon fiber wheels and why Coach Rob is more interested in alloy wheels right now 1 X drivetrains on road bikes and more on 1 X drive trains TT/Tri bikes 13-speed cassettes and huge cogs Does 1x drivetrain make sense on a road bike? http://www.bicycleretailer.com/product-tech/2017/09/20/top-pro-road-team-race-3ts-strada-single-chainring-disc-brakes-and-wide#.Wgyl8EtrzE4 More OEM bikes to ship with power meters already installed Praxis partners with 4iiii Next month’s show with Josh will cover the 2017 power meter review!
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