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The Peak Performance Podcast
33 minutes | a month ago
Ironman European Champion, Ironman 70.3 Champion, 6th place finisher / first American finisher at the recent 2020 PTO Championships: Professional Triathlete Skye Moench!
Welcome to the Peak Performance Podcast I’m your host Dr. Marc Dupuis on this show we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Today I’m stoked to bring you this interview with one of America’s top professional triathletes, Skye Moench! While relatively new to the professional ranks, in just her 3rd year as a Pro in 2019 she made her presence known on the highest stages of triathlon with four Ironman 70.3 podium finishes and a breakthrough win at the Ironman European Championships! Skye was ready to carry that momentum to her debut race in Kona later that year but a devastating bike crash just a few weeks out from race day caused her to miss out. Fast forward to December 2020, after overcoming multiple broken bones sustained in the bike crash, recovering from multiple surgeries to repair those broken bones, she not only got back to race form but was the first American finisher, 6th place overall at the PTO Championships in Daytona Florida! Links Skye Moench Instagram www.Skratchlabs.com The post Ironman European Champion, Ironman 70.3 Champion, 6th place finisher / first American finisher at the recent 2020 PTO Championships: Professional Triathlete Skye Moench! appeared first on .
31 minutes | 2 months ago
Ironman Course Record Holder, 10X Champion & Recent 2nd place finisher of the 2020 PTO Championships: Professional Triathlete Dr. Matt Hanson!
Today I’m excited to bring you this interview with one of America’s top professional triathletes, Dr. Matt Hanson! Matt is a 5 time Ironman Champion , a 4 time 70.3 champion and most recently finished 2nd, top American at the Professional Triathlete Organization’s 2020 Championship in Daytona Beach Florida where he laid down the fastest run of the day! A bit of background on Matt. Dr. Matt Hanson is a professional triathlete and coach for triathletes, cyclists and runners. He has an extensive background as an athlete and is highly-educated in all things sports-related. As an athlete, Matt comes from a wrestling background, but running has always been a passion of his. In 2014, his first year as a pro, Matt set 3 run course records and won Ironman Chattanooga. He has since tallied 10 professional wins, including 3 North American Championship titles. He also owns the fastest ever time at an Ironman-branded, full distance event (7:39:25) where he also clocked the fastest ever marathon off the bike with a 2:34. In addition to racing as a professional, Matt is the owner of Matt Hanson Racing! Links Matt Hanson Tri .com Matt Hanson Racing Matt Hanson Twitter Matt Hanson Racing on Twitter Matt Hanson Facebook Matt Hanson Racing on Facebook Matt Hanson Instagram Matt Hanson Racing on Instagram Matt Hanson YouTube Channel First Endurance Nutrition The post Ironman Course Record Holder, 10X Champion & Recent 2nd place finisher of the 2020 PTO Championships: Professional Triathlete Dr. Matt Hanson! appeared first on .
24 minutes | 2 months ago
Insulin Resistance (IR), a leading cause of Alzheimer’s, Dementia, Diabetes, Obesity, Inflammation & More. Learn what causes IR and what you can do to both prevent & reverse it!
Good day everyone! Today’s topic, Insulin Resistance, a leading cause of Alzheimer’s, Dementia, Diabetes, Obesity, Inflammation & More. Learn what causes it and what you can do to both prevent & reverse it! Now, for all you athletes out there and especially those of you training and competing in endurance events: Because carbohydrates make up the vast percentage of calories consumed for many of you, believe it or not, even though you may be fit, ripped and lean, you can still readily develop insulin resistance and the biggest danger is that because you do not look unhealthy, it can easily be missed! Its true! Although it seems like a paradox, the reality is for a certain number of athletes, the improved insulin sensitivity that typically results from exercise, simply is not enough to offset the massive amount of carbohydrates that they are consuming. Additionally, if these athletes have other risk factors that we will get into shortly, it is likely that they will develop insulin resistance! So, let’s get started:) I want to begin with some basic definitions. First and foremost. Glucose. Glucose is a simple sugar and is one of the main fuel sources of the body. It is the key component to many carbohydrates. Carbohydrates or saccharides as they are also known are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. One thing you must understand is this: Ultimately, all carbohydrates are made up of sugars. All carbohydrates effect blood sugar with one exception. Fiber. Fiber is considered the roughage portion of plant-based foods that cannot be fully broken down by the human digestive system. Digestion is the process of breaking down the larger, macromolecules of food that we consume into their fundamental building blocks for use in the body. Insulin resistance occurs when cells in your body do not respond well to insulin. Insulin is a hormone secreted by the pancreas and its job is to allow glucose from the blood stream, to enter into cells, either for the production of energy now or for the storage of energy later. Therefore, when someone has insulin resistance and their cells are not responding well to insulin, the cells cannot take in as much glucose as they normally would, given a certain amount of insulin secreted. This results in higher levels of blood glucose over time. This is not good. Although glucose is a main source of fuel, taking in much more than you need is NOT healthy. Like so many other things in life, while some glucose is good, more is definitely NOT better. Think of it this way. Glucose for your body is like gasoline for your car. Let’s say you have a 10 gallon gas tank and run it close to empty. If you go to the gas station and put in about 10 gallons of gas, things are good. You can drive away, you’re happy, the gas station owner is happy. However, if you try to pump in 20 gallons of gas and spill 10 gallons all over the ground, now you have a problem, it becomes a hazmat situation because that excess gas on the ground Is damaging to the environment. Well, this is exactly what happens if you take in more glucose than you need. The average person can store around 1-2 hours of glucose-based fuel in their bodies, depending on how well they are trained. Glucose that is to be stored is converted into glycogen where it is kept in our muscles and in our liver. If you do some exercise and burn off some of your glucose stores, you should be eating some sources of glucose to replenish your reserves. However, if you go overboard and take in far more than you need, it becomes dangerous. Normal glucose levels are handled well by the body, but high levels of glucose are inflammatory in nature and what’s worse is this: The same story applies to Insulin. High levels of insulin are also inflammatory in nature. So now you can begin to see the issue. If you are consuming so much sugar that your body is constantly secreting insulin to try and allow the cells to utilize the sugar, your cells can become less responsive to the insulin which is how one becomes insulin resistant. Now if you do not change your lifestyle, you can easily have two different substances capable of causing increased inflammation at dangerously high levels! If you cannot get your cells to take in glucose, yet you continue eating carbohydrates your blood glucose levels will steadily increase which results in type II diabetes or previously called adult onset diabetes. This is how insulin resistance leads to diabetes. It is sad that the reason type II diabetes is no longer called adult-onset is because we have so many young children developing it! It used to take the average person decades of eating above average levels of sugar and carbohydrates to cause IR and eventually become diabetic, well now our food industry is so terrible that young children can get there in just a few years! Just one energy drink combined with one candy bar can easily provide more than a day’s worth of carbohydrates for the average, sadly, sedentary child. Many of these young children consume more sugar and refined carbohydrates in one year than their grandparents likely consumed over 10-15 years, its an absolute fact. 100 years ago, the average American consumed about 10 lbs of sugar per year. Today, the average American consumes over 150 lbs of sugar per year. Now think about this. If your energy stores are fully topped off, yet you continue to consume sugar and carbs, what does your body do with that extra sugar? The answer: It primarily gets converted into triglycerides and is stored as body fat! Has our population gotten bigger as a whole in the last 100 years, absolutely. So excessive sugar intake is by the main cause of IR but there is more to this story. Not all sugars are equal. Some sugars are worse than others. Fructose is potentially the worst one for three major reasons:1. Fructose converts more readily into body fat, even if your glycogen stores are not yet topped off.2. Fructose plays a much bigger role in developing Leptin resistance. Leptin is a hormone produced by our fat cells that is supposed to inhibit hunger. Leptin should be keeping us from eating more if we do take on more body fat. So you can see the danger with Fructose, it builds body fat more readily and also can lead to leptin resistance which can ultimately lead us to being more hungry more often even after storing more body fat.3. Fructose appears to facilitate the conversion of purines into uric acid. Elevated levels of uric acid can cause a spike in free radicals produced which can damage our mitochondria which leads to reduced energy levels since the mitochondria is the powerhouse of the cell and is where our cellular energy is made. When the body’s energy levels are low, the body will generate hunger as it believes you just need to eat more to fulfill the energy demand. However, that is the least of the body’s problems if there are damaged mitochondria. Damaged mitochondria are now known to be a major factor in the development of cancer. That is the essence behind the metabolic theory of cancer. I strongly urge everyone listening to read “Tripping Over The Truth. How the Metabolic Theory of Cancer is overturning one of medicine’s most entrenched paradigms” by Travis Christofferson to lean more. Now lets pivot and talk about some of the most common sources of fructose. Table sugar is about 50% glucose and 50% fructose. Most fruits are also composed of about 50% glucose and 50 fructose. Now for the biggie. High Fructose Corn Syrup (HFCS), the cheap, massed produced, by-product of our subsidized corn industry, is added to so many daily, common foods, to make them sweeter so you literally are more likely to become addicted and ultimately but more of those sweetened foods! HFCS is 55% Fructose, 45% Glucose. Think of soda, soda alone is a massive source of sugar and particularly fructose for so many people. Now, what is very important to know is this: The combination of vitamin C along with fiber seem to block fructose’s effects on uric acid production. This is why eating some fruits, like an orange is okay, but, if you just drink orange juice, you are not getting any fiber and that is why fruit juice is actually damaging to the body. Yes, I said, damaging to the body. How many of us start or at least started every day with a large glass of OJ? I know I did growing up. The sad reality is the science is clear on this one, drinking juice is not a good move. However, this does not stop the marketers and their TV commercials, online ads and clever sales displays trying to tell us otherwise. Remember, folks, in the end, like so many other food industries, they just want you to buy their stuff. Now we have to dive deeper into the causes of IR. While the overconsumption of sugar, carbs and particularly fructose, is the major driver, there are other causes.1. Having a poor Omega 6 to Omega 3 ratio. This creates increased inflammation which can interfere with insulin receptors on your cells. In general, Omega 3 fatty acids are anti-inflammatory in nature, while Omega 6 fatty acids are PRO-inflammatory in nature. Now inflammation itself is neither good nor bad. Inflammation is a key component in both our Immune system and our body’s healing & repair systems. However, just like glucose, while some inflammation is necessary, too much can be damaging. Excessive inflammation can result in healthy tissues being damaged which is why excessive inflammation is a main factor in all chronic diseases! In a perfect world our bodies would have an Omega 6 to Omega 3 ratio of around 2:1. However, the average American has an Omega 6:3 ratio of around 25:1! How did it get this bad? By Overeating grains and especially vegetable oils such as corn oil, soybean oil, canola oil, sunflower oil and safflower oils. Grains and vegetable oils are rich in Omega 6 fatty acids. Omega 3 fatty acids, the best sources are wild caught cold water fatty fish and coconut oil. But wait, weren’t vegetable oils supposed to be good for us? Wrong. In the US we subsidize the growing of grains, including wheat, corn, soy, canola etc. therefore the advice to consume those industry’s oils is purely economical, sadly, no real science supports consuming those highly inflammatory oils. The next cause of IR I want to mention is:2. Consuming Trans Fatty Acids. Anytime you read a label and see “partially hydrogenated”, that product contain trans fats and those toxic fats greatly interfere with insulin receptors. Once again, think of how many people listened to the terrible advice of so many experts and bought margarine thinking they were doing something healthy. Now most people know that margarine is toxic! The so-called experts that promoted it for years, were paid off by the fake spread manufactures and sadly, the number of people sickened and even killed by this terrible lie is almost too many to count. In fact, a report by Dr. Walter Willett, of Harvard University estimates that trans fats could be responsible for 30,000 of the annual heart disease related deaths in the US alone! The last cause of IR I want to talk about are Ceramindes.3. Ceraminde exposure. Ceramides are fats that cause insulin resistance in the brain. The two most common sources of ceramides are alcohol and nitrosamines (nitrites and nitrates frequently found in white flour, processed cheese, most bacon and lunch meats) Okay, so now you know the main causes of IR. Overconsumption of sugars and carbohydratesHaving a Poor Omega 6 to Omega 3 ratioTrans Fats andCeramides.So: With causes of IR now known, Its time to make an Action plan of steps one can take to both prevent and reverse it! #1 Is the most important. Reduce your sugar intake, reduce all carbohydrates! As a general rule, the average person, who is not regularly exercising, often does well with around 100 grams of carbohydrates per day. Again, this is just an average, it can vary widely from person to person, but it can serve as a starting point for many. Because excessive sugar/carb intake is the number one driver of IR, you cannot ignore this step. Now there will always be companies out there trying to pitch the next miracle drug, promising a fix, but at what cost, save yourself from needless side effects and address the underlying cause! For those that are ready to make a change now and are ready to do whatever it takes I highly recommend looking into the Whole 30 Food Plan. The Whole 30 way of eating, eliminates all grains, added sugars and dairy. Yes, that can be very difficult to do over the long term, however, those that do it see great results, not only in terms of improved insulin sensitivity, most people report weight loss, decreases sugar cravings and increased energy. Now for those that just can’t handle all of the rules and strict nature of following the plan word for word, here is a much more tolerable way. Start by making 2-3 Whole 30 dinners per week. Over time try to advance to following the plan 2 or 3 entire days per week and go from there. Another great option is looking into the Paleo diet. The Paleo diet eliminates grains, refined sugars and dairy products. It is less stringent than the whole 30 and is a preferred plan for a lot of the world’s top athletes. For additional information I highly suggest the books, “It Starts with Food. Discover the Whole 30 and Change Your Life in Unexpected Ways” by Dallas & Melissa Hartwig, “The Primal Blueprint” By Mark Sisson and for athletes, “The Paleo Diet for Athletes: The Ancient Nutrition Formula for Peak Athletic Performance” by Loren Cordain and Joe Friel. Another simple step to take is by incorporating intermittent fasting into your routine, either daily or even just a few times per week. This can be done by simply extending the time between when you eat dinner and when you eat breakfast the following day. Research suggests that health benefits, including improved insulin resistance can begin to be seen with a break of eating of just 14 hours. So if you have dinner at 7pm, try not to have breakfast until 9am the next morning. If you can go longer before eating breakfast, great! If not, no worries! Intermittent fasting has suddenly become very trendy and there are so called intermittent experts popping up everywhere you turn and most are convinced that their way of doing it is best. As always, there will likely never be a hard set, perfect amount of time for intermittent fasting because we are all unique individuals, with subtle variations in biochemistry, genetics, thoughts, emotions and more. There will never be another YOU and therefore in the end, we you just need to find what works best for YOU. #2 Balance your Omega 6 to Omega 3 ratio. How do you know what your ratio is? You must get the tested. The good news is testing is easy, there are many labs that offer an in-home test kit which only requires a drop of blood from a finger stick, similar to what a diabetic does to check their blood sugar. For those in my area, reach out to us at the office and we can get you set up with a test kit. If your ratio is off, you must reduce your consumption of vegetable oils and grains and increase your Omega 3 consumption, often Omega 3 supplements can be helpful in these cases. #3 Eliminate consumption of Trans Fats, there is no shortcut on this one either folks, these are toxic, damaging oils. Read your food labels and toss out anything with the words, “partially hydrogenated”. #4 Exercise: Both strength training and cardiovascular exercise have been shown to increase insulin sensitivity. The good news here is that you do not need to go overboard. Strength training 2 times per week and aerobic exercise 3-5 times per week can be very effective. As mentioned at the start of this conversation, for those that love endurance events, as I do, just be mindful of how much carbohydrate you are consuming. #5 Reduce Ceraminde consumption by limiting alcohol, limiting processed meats and processed white flour. #6 Consider training your body to thrive off of Ketones which are an alternative fuel source for the body. This can be achieved by following a ketogenic diet. Supplementing directly with ketones and or Medium Chain Triglycerides, known as MCTs (which break down into ketones in our muscles) at specific times can help your body use this alternative fuel source. Fueling off of ketones reduces the need and often reduces the craving for carbs which can lead to less intake which leads to less insulin secretion which can help to improve a cells response to insulin over time.Please note, there can be significant side effects when trying to convert to a ketogenic diet, particularly in those with pre-existing medical conditions so please do so only under the close supervision of a qualified health professional So there you have it, today we covered what insulin resistance is. What causes it and what we can do to both prevent and reverse it. I want to close with a few moments about why I chose to record this episode today which is December 12th 2020. As I mentioned at the onset of today’s talk, Insulin Resistance is the leading cause behind the Top Three Pre-existing Conditions that put people at risk for COVID-19 complications. We know that over 99% of all people infected with COVID-19 will fully recover. So, what happens to those that don’t survive? It is not like they get a different virus than the 99+% of people that survive. What is it that people who are obese, diabetic and have heart disease have in common that puts them at most risk from dying from COVID-19? They all have a condition driven by excessive inflammation! If a person has higher levels of inflammation in their body and the get COVID-19, often their body’s immune system can go over board and that results in the “Cytokine Storm” which ultimately results in death. Cytokines are substances secreted by certain immune system cells. Sadly, their immune system over-reacts and this results in damage to their own lung tissues! The medical world has known about the cytokine storm very early into the pandemic! Yet time and time again you hear, stay home, social distance, wear masks, but where is the talk about simple steps we can all do to improve our health now! Where is the talk about simple steps to improve our immune system function now! Well, all of the action steps discussed here have research behind them to support improvements in health and reducing excessive inflammation! Just think, where we would be as a nation, as a world if we all focused on what we can do to improve not only our immune systems but our overall health! So with that said, if you found this information to be helpful please share it with anyone you think may benefit from it! Until next time. Have a great day! Links: Tripping Over the Truth: How the Metabolic Theory of Cancer Is Overturning One of Medicine’s Most Entrenched Paradigms It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways The Primal Blueprint The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance The post Insulin Resistance (IR), a leading cause of Alzheimer’s, Dementia, Diabetes, Obesity, Inflammation & More. Learn what causes IR and what you can do to both prevent & reverse it! appeared first on .
34 minutes | a year ago
Staying Fit, Fast & Injury Free with the Legendary Greg Bennett
I’m your host Dr. Marc Dupuis on this show we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Today I’m Pumped to bring you this interview with an absolute LEGEND in the sport of triathlon, Greg Bennett! Greg Bennett raced as a professional triathlete for 28 years! Over his time as a professional Greg won 2 ITU World Series Titles, One Triathlon World Championship, 6 World Cup Titles, was ranked the world’s #1 triathlete in 2002 & 2003, is a 3X Olympian and won 6 Ironman 70.3’s, the last at 41 years of age! His last world title, the 2011 World Championship (non-drafting) in Des Moines, Iowa was won just before turning 40 years old. If there was one triathlete who figured out the recipe for staying fit, fast & strong for nearly 3 decades of professional triathlon racing it is Greg Bennett! Greg, welcome to the show! It is such an honor to have you with us today! When I was just getting triathlon in the late 2000’s I really enjoyed reading and following what was going on amongst the pros in our sport. What really stood out was this: When so many of your peers from the ITU circuit were crossing over to long course racing, which seems to be what happens to most professionals as they get older and lose some of their top end speed, there you were, not only staying with short course racing but continuing to win! Overview Let’s Dive in: Over the course of your career I am sure you learned a TON in terms of what worked & what didn’t work in helping you stay so competitive over the course of your career! Lets begin with the 3,000 ft view: What are some of the most important keys to your training regime that helped you to stay at the top of your game for so long? Strength Training In the sports medicine world we are hearing more & more often that strength really does seem to equal speed, however there are so many different ways to develop strength, let’s use leg strength for example: It can be built in the gym with squats, deadlifts or step ups; Or it can be built out on the road with run hill repeats or on the bike with big chain ring hill repeats? Did you favor one type of strength training over another & how often did you typically do strength sessions both pre-season and during race season? Training Volume Another controversial topic when it comes to training is volume. Some folks really push high total volume training plans, while others are opting for less total volume plans but higher intensity sessions. What are your thoughts on total training volume, high vs low intensity sessions and the mix that seemed to work best for you? Racing Volume Let’s shift into racing. You were certainly a racer who seemed to thrive on racing a pretty full calendar. Is this something you grew into or were you always an athlete that liked to race a lot? Did racing a lot play a role in your longevity? Mindset I would love to ask you some questions on Mindset. As we often share with both patients and athletes that we work with, what you focus on or more simply stated, what you think about you bring about. Do you have some favorite mental strategies that you used to keep your head in the game, especially over the long haul, this could be mantras or visualization techniques or anything else like meditation practices? Recovery Let’s now dive into something that I cannot wait to hear your thoughts on: Recovery! As someone who kept their body in such great high end shape for so long, there is no doubt that you developed highly effective recovery techniques. What are some of the most important things that you utilized for maximizing recovery immediately after training sessions/races and on a daily or weekly basis? (Massage, chiropractic, E-stim, compression boots, float tanks, sleep) Nutrition Now let’s pivot towards the infamous 4th leg of triathlon: Nutrition! If there is one topic packed with so much seemingly contradicting information its Nutrition. As if it weren’t confusing enough, it seems like every few months there is a new fad diet that sweeps the world, even pro-athletes can get off track by making huge changes; for example; Lionel Sanders in 2018 greatly altered his diet which resulted in his performance suffering tremendously. Are there some key overall nutritional strategies that you implemented that were particularly helpful? Did you experiment with any nutritional strategies that were not helpful or even hindered peak performance? Greg’s New Podcast Thank you so much for all of this GREAT information! Now that you have retired from professional racing it seems you have taken the same success principles you applied when racing into your post-race career. You have an absolutely fantastic podcast: Be with Champions Podcast. Can you tell our listeners about what inspired you to create such a show? I strongly advise all of you listeners check out Greg’s show, the in depth interviews he has done with other of our sports top performers are packed with information that can help all of us become better athletes! Greg, as we get ready to wrap things up today, do you have any last words of wisdom for our listeners? Greg, thank you so much for providing our listeners so much actionable advice! One last question: How can people connect and follow you? I will put a link to each of the ways you can connect with Greg in our show notes page @ www.peakperformancepodcast.com. Greg, thank you so much, I wish for you an abundance of success this year and in the years ahead!! Cheers!! Links BE Bennett Endurance Be With Champions Bennett Consulting Instagram: Gregbennettworld This concludes today’s episode of The Peak Performance Podcast, where we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Please SUBSCRIBE to this podcast so that you never miss a future episode, also PLEASE take a moment to Rate & Review us on Apple Podcasts, Thank you very much for listening & Have a Great Day! The post Staying Fit, Fast & Injury Free with the Legendary Greg Bennett appeared first on .
32 minutes | a year ago
An Introduction to Winter Hiking
An Introduction to Winter Hiking Welcome to the Peak Performance Podcast I am your host, Dr. Marc Dupuis Today’s episode is a live recording from a recent presentation by my colleague & fellow Back to Health Chiropractic Chiropractor Dr. Tyler Kuntz For those of you who have not yet had the pleasure of meeting Dr. Kuntz, here is a brief bio: Dr. Tyler Kuntz is a Chiropractic Physician at Back to Health Chiropractic. He graduated Magna Cum Laude from Palmer College. While studying at Palmer, Dr. Kuntz was a clinical Radiology Intern and a Chiropractic Rehabilitation and Sports Injury Intern. When outside of the office, Dr. Kuntz’s outside interests include hiking, running, swimming or any other outdoor activities that New England has to offer. He is an avid runner and competitive ultramarathoner. Especially relevant to tonight’s presentation, Dr. Kuntz is an accomplished hiker. He has completed all of the 4,000 ft mountain hikes in New Hampshire, twice and is working on completing the ultimate challenge of the White Mountains 4,000 ft GRID….keep in mind, he has only been in New England for two years! That is quite the accomplishment! What I love about today’s show is this: Winter hiking is a phenomenal way to cross train while continuing to build a solid cardiovascular base for the upcoming race season but in a way that uses muscles differently compared to standard swimming, biking and running. Now more than ever it can be all too easy to fall into the habit of only swimming, biking and running all year long without any breaks. With the advent of virtual training programs like Zwift for biking and now even running we can push right on through the end of our race season and not take any time off which of course sets the stage for developing overuse injuries. For those of us that live in climates that provide a snow filled off season, winter hiking and cross country skiing can be the answer to figuering out how to build early season fitness while simultaneously lowering your risk of developing overuse injryies!! And with that, I present to you: Dr. Tyler Kuntz That wraps up today’s show, An Introduction to Winter Hiking. I hope you found this talk helpful and that you can apply what Dr. Tyler taught you today for some fun, safe winter hiking in the near future! You can find links to some of the gear, websites and related information that Dr. Tyler spoke of on our show notes page at www.thepeakperformancepodcast.com If you can, please rate & review us on Apple Podcasts, that can help us tremendously by staying relevant and well placed in search results. Thank you very much for listening & have a great day! links: Mountain-Forcast.com Mt. Washington Observatory’s High Summits Forecast New England Trail Conditions MSR Snowshoes MSR Hiking Poles Hiking Gators Microspikes Musher’s Secret Pet Paw Wax The post An Introduction to Winter Hiking appeared first on .
24 minutes | a year ago
PAIN: Why Pain Is Your Friend And Not The Enemy!
PAIN: Why Pain Is Your Friend And Not The Enemy! Welcome to the Peak Performance Podcast I’m your host Dr. Marc Dupuis on this show we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Today’s topic is Pain! Pain is the number one reason people seek medical care, however, despite how common it is, pain is the most poorly understood and unfortunately the most poorly handled of all symptoms. In our modern society we have been mis-lead to believe that pain is bad. Pain is something we must eradicate or kill as quickly as we can, hence the wide variety of painkillers found in every drug store, grocery store or even convenience store and the number of prescription painkillers are too many to name, included in this class of drugs are the deadly Opioid drugs, which in the US ALONE kill over 47,000 people per year! In reality, pain, is not bad at all! In fact, pain is a GOOD thing and not only is it a GOOD thing, Pain is very IMPORTANT! Yes, it is, now why do I say that …. Think it about this; Pain is a message from your body to your brain telling you that something is not right. Pain is a check engine light for your body. Because pain is your body’s way of letting you know that something is not right with your body, the last thing you should do is rush to cover it up without addressing what it is that IS wrong. Consider the following example: You buy a new car and one week later the check engine light comes on. So, you take your new car back to the dealership where you bought it, and they take it in to their service bay. Five minutes later the service manager comes out and tells you the following, “I fixed the problem, I covered up the check engine light with a nice thick piece of electrical tape. You will no longer be bothered by that light. Have a great day”. Now what would you say to this person? Of course, you or I would never settle for that fix! We would want to know WHY the check engine light was on and what truly needs to be fixed and then we would not be satisfied until the problem was properly corrected. Right? Still not convinced about the danger of being quick to cover up pain? Here is another example; You wake up in the middle the middle of the night to the sound of smoke alarms going off. You jump out of bed, smelling smoke, you call the fire department and rush outside. 10 minutes later the fire department arrives, by now there are flames in the basement. The firefighters rush inside, grab all of the smoke detectors… and come back out. Then, they break all of the smoke detectors so they are no longer making any noise. The fire chief turns to you and says, “there, that should do it. You will no longer be bothered by those alarms”. The firefighters pack up & leave, meanwhile your whole house Is now going up in flames! Would you be cool with that response? Of course not, but think about it. Really think about it. Every time you have pain and quickly run to the medicine cabinet and take either an OTC or prescription drug to make it go away but do NOTHING to address the underlying CAUSE of your pain, you are treating your body just like that service manager wanted to treat your car and just like those firefighters treated your house! Really, it’s true! This is true for all types of pain. Now think about this, how many people go to pain clinics every day only to receive drug after drug or injection after injection yet for most of these suffering people their pain never does go away permanently because the CAUSE has not been addressed. The sad reality is; despite the pain care providers having the best of intentions as they trying to alleviate their patient’s pain, since they are not focusing on the underlying CAUSE of the pain, the patient’s body will continue, in vain, to send pain messages to the brain until the true problem or problems are addressed. This is exactly why people often need stronger and stronger drugs to cover their pain, their bodies are working exactly as they have been designed to work: Their bodies are desperately trying to get the person’s attention so the pain signals have to become stronger and stronger to overcome the drugs or injections that are trying to simultaneously block those very same pain signals. I want to share some words of wisdom from the late Dr. Fred Barge, specifically an excerpt from his book “One Cause One Cure”, chapter 3 which is aptly titled, “Pain” So there you have it folks, it is long overdue that we as a society shift how we think about Pain. If we really want to live a long & healthy life, it is imperative that we see pain, not as something bad that must be covered up at all costs, rather we need to see pain for what it really is; a very important “check engine light” for our body that indicates the need to take some action to address an underlying cause, thereby allowing the body to actually recover and or heal and eventually after that to return to optimal function. What are some of the most common actions that need to be taken? Here are the top 6 most common action steps needed to address pain. 1. Have your spine & extremity joints checked for subluxation (simply put, the chiropractic subluxation is a joint that is not properly moving). If any subluxations are found, get adjusted to correct the subluxations. Pain is often an indication that there is subluxation in one or more joints. Joint dysfunction in the spine is a common cause of neck pain, headaches and back pain. Subluxations in extremity joints such as the foot and ankle can cause changes in the gait which can result in pain in the foot/ankle, knee and or hip joints. Meanwhile subluxations in one or more joints in the shoulder and or arm can cause pain in the hands, wrist, elbows and shoulders. 2. Rest. In our go, go, go society, many of us are overworked and many athletes are overtrained. Rest is when the majority of healing & regeneration occurs. The most important form of rest is sleep. Adults need 8 hours per night plain and simple. Adolescents need 9-10 hours per night. For more information on this topic read the book, “Why we sleep” by Matthew Walker PhD. 3. Clean your diet up. The standard American diet (SAD) is based on inflammatory producing refined grains & sugars. For more information on this topic read the book, “The Paleo Cardiologist” by Dr. Jack Wolfson, he was a guest on The Back to Health Chiropractic Podcast episode 21. 4. Exercise. Our bodies are designed to MOVE. Sitting is the new smoking. Movement promotes the flow of blood & lymph throughout out the body, movement improves oxygenation to all of our tissues including the brain! 5. De-stress. Excessive stress can is linked to most chronic disease. Take time each day for meditation, prayer, yoga, reflection. Lastly: 6. De-toxify. Post WWII there have been over 87,000 new chemicals released into our environment, many of which have been shown to cause inflammation and cancer. Eat a diet rich in cruciferous vegetables, drink plenty of clean, filtered water and if possible, use a sauna on a regular basis to encourage the body’s own detoxification systems. I hope this sheds some new light on Pain and on what we need to do when we have pain. Let us know what you think, please leave comments on our show notes page which can be found at: www.thepeakperformancepodcast.com Thank you very much for listening & have a great day! links: Dr. Fred Barge’s Books Why We Sleep by Matthew Walker, PhD The Paleo Cardiologist by Jack Wolfson, DO, FACC The post PAIN: Why Pain Is Your Friend And Not The Enemy! appeared first on .
30 minutes | 2 years ago
PPP: 016 Xterra Racing & Training Secrets with 3X Xterra World Champion Lesley Paterson!
Today’ I’m Pumped to be bringing back to the podcast, professional triathlete, 3X World Xterra champion & Braveheart Coaching Co-founder, Lesley Paterson! Lesley, welcome back to the show! Okay, a lot has happened since we last talked, most notably, in 2018 you won the ITU World Cross Championship and then capped off the year by winning your 3rd Xterra World Championship, congratulations! For those of you listeners that are not familiar with Lesley’s long battle with Lyme’s Disease, can you share with us how you were able to overcome this debilitating health challenge? Today’s topic is: Xterra Racing & Training Secrets. As a 3X Xterra World Champion, I can think of nobody better to help us drill down on training and racing tips, tools & strategies for this exciting form of triathlon. After racing road triathlons for well over 10 years, last year I finally toed the start line of my first two Xterra triathlons and they were blast! What was interesting was that despite going into those races with decent fitness, it was a totally different world and I got smoked!! It’s not quite as simple as just swapping out your TT bike for mountain bike and getting some beefier running shoes is it? Let me ask a broad, 3000 ft view question first, then we can drill down: what are some of the biggest differences between Xterra training & racing vs road triathlon training & racing? Let’s focus on training for the mountain bike leg. When comparing power & heart rate files over the course of a ride, mountain bike files seem much more erratic than road bike rides, it seems like all ride long you can end up going from zero to redline and the more technical the trail is the more erratic the output becomes. What are some of the best ways to design training rides when the trail terrain can make holding certain power numbers or heart rates difficult? Because maneuvering a mountain bike over technical terrain requires much more upper body strength, are there any specific weight training exercises that Xterra athletes should be doing to better help them handle their bike and also help to limit rider fatigue? What are you thoughts on mixing in road bike or TT bike work into your plan? Is this helpful and if so, how often? Let’s Talk Gear: Is there any essential or just plain cool mountain bike gear that you found helpful in Xterra racing? Let’s now jump into the RUN One of the most surprising things that I learned on my very first Xterra race last year was just how much technical skill good trail runners have compared to us novice trail runners. There were a few slick sections down a rocky descent where I thought I was going a good pace then BOOM I got passed by some experienced racers that made it look like I was just standing still! What are the top 2 or 3 things that people can work on to help them become better, faster trail runners? Do you recommend Xterra athletes do most of their run training on trails or do you like them to mix in some road or track workouts as well? Now the Best Part; Racing! One of the biggest questions I have for you is how do you handle pacing on the mountain bike leg? It seems so easy to overdo it especially on those technical courses that require big surges of power to climb hills & overcome big obstacles. Any favorite forms of nutrition for the bike leg, this was more of a challenge than I expected especially when you can go many minutes before even feeling comfortable taking one hand off the handlebar!? Similar questions for the run, any tactics for pacing yourself during the run or is pacing even necessary? On some technical courses is it a good idea to hammer every smooth section you can knowing that you may be able to recover a bit on the more technical sections? Recover: Should Xterra athletes be doing anything different to maximize their recovery between sessions & races? What are some of your favorite “must do’s” to maximize recovery? This could be nutrition tips, modalities etc. I think that covers a TON of helpful topics for our listeners! Lets talk for a moment about coaching. You along with your husband Simon who has a PhD in Sport and Exercise Psychology are the founders of Braveheart coaching. Do you offer coaching for athletes like us that are way out here on the east coast or in other areas of the globe? Lesley as we get ready to wrap things up today, do you have any last words of wisdom for our listeners? Lesley, thank you for providing our listeners so much actionable advice! One last question: How can people connect and follow you? I will put a link to each of ways you can connect with Lesley in our show notes page @ www.peakperformancepodcast.com. Lesley thank you so much, I wish for you an abundance of success this year and in they years ahead!! Cheers!! Links Braveheart Coaching The Brave Athlete Book Lesley Paterson’s 6-minute 6-pack Nino Schurter Workouts Togs Thumb Grips This concludes today’s episode of The Peak Performance Podcast, where we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Please SUBSCRIBE to this podcast so that you never miss a future episode, also PLEASE SHARE this podcast with ANYONE you feel may benefit from what we covered today. The post PPP: 016 Xterra Racing & Training Secrets with 3X Xterra World Champion Lesley Paterson! appeared first on .
26 minutes | 2 years ago
PPP: 015 Gluten Sensitivity: Real or Imagined?
Welcome to the Peak Performance Podcast I’m your host Dr. Marc Dupuis on this show we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Today’s topic is a big one. It seems that everyday more and more athletes are showing signs of gluten sensitivity yet at the same time many conventional providers are saying that such a problem just does not exist. What is the truth on this topic? I fully expect to blow up some of the very core beliefs that you and even your doctors may have about gluten and all of the disorders associated with it. Well, if you are ready, roll up your sleeves, have a notepad ready and I will drill down deep into these issues in order to get past the myths, the rhetoric and get down to the truth about gluten. Here we go. I think the first thing we must do is to accurately define some of the key compounds & substances we are dealing with. I think you as well as many health care providers who have not been adequately trained in this topic will be surprised to learn what some of these substances actually are. First and foremost: What IS Gluten? Gluten is a mixture of proteins found in ALL grains. Yes, you heard me correctly, gluten is a mixture of proteins found in ALL grains including corn and rice! What are Grains? Grains are the seeds of grass. While we are on this topic, what is a Cereal Grain? A cereal grain is any grain that is grown for food. Okay, what is in a seed of grass? Each seed of grass contains a casing that is made of bran and inside the casing is the starchy endosperm along with the plant’s embryo (also called germ). The starchy endosperm is the food source for the developing plant embryo. The endosperm also contains 90% of the seed’s protein including the plant’s gluten. Let’s get back to Gluten. Did you know there are over 400 different proteins that make up gluten. These proteins fall into two major classes, (1) Prolamines and (2) Glutelins. Different grains contain different percentages of these protein groups. Now, the most well known of all these proteins is the prolamine gliadin. The prolamine gliadin is the most well known because this protein has been most focused on in the medical literature. Why, simply because this is the protein that is related to celiac disease. To further complicate things, the prolamine proteins, themselves, can be further broken down into 4 subfractions: alpha, beta, gamma and omega. The subfraction of the prolamine gliadin that is linked to celiac disease is alpha gliadin. Now, not all grains have alpha gliadin protein. This leads to the common mistake that many people make which is to assume that if a grain does not have this ONE protein then they believe the grain is gluten free (like corn of rice). Now you know why this is incorrect, there simply is no such thing as a truly gluten free grain. There are alpha gliadin free grains. However, alpha gliadin free grains like corn and rice still contain literally hundreds of other gluten proteins and as we will get to shortly, research is showing that many of these other gluten proteins have the capacity to wreck just as much havoc on our bodies as the more heavily studied gliadin proteins. What is celiac disease? Before we define celiac disease, we must mention the first key takeaway of today’s discussion. Celiac disease does NOT equal gluten sensitivity. I repeat, celiac disease does NOT equal gluten sensitivity. Celiac disease is an autoimmune disease of the small intestine caused by gluten induced damage from the prolamine alpha gliadin, in a genetically predisposed person. Celiac disease is diagnosed by visual confirmation of small intestinal damage via biopsy. What is Gluten Sensitivity? The best definition of gluten sensitivity can be found in The Lancet Neurology journal and is as follows, “Gluten sensitivity is a systemic autoimmune disease with diverse manifestations. This disorder is characterized by abnormal immunological responsiveness to ingested gluten in genetically susceptible individuals.” Basically individuals with gluten sensitivity are reacting poorly to ingesting gluten however instead of the damage occurring in the small intestine, they have signs of damage in OTHER bodily systems and or regions. What are the most common symptoms of gluten sensitivity? There are four major classes of symptoms common in gluten sensitivity. There are: 1. Autoimmune symptoms 2. Neurological symptoms 3. Gastrointestinal symptoms 4. Skin symptoms Because gluten sensitivity can result in such a wide array of symptom classes, specific symptoms are almost limitless. Here is a brief list of some of the most common specific symptoms of gluten sensitivity: Acne, balance issues (known as Gluten Ataxia) bloating, cancer, chronic fatigue syndrome, fatigue, fibromyalgia, hormone imbalances, joint pain, nausea, psychological disorders, thyroid disorders and weight gain. Now, you may be thinking, “how can there be such a wide variety of symptoms associated from one condition?” The answer is this: Gluten sensitivity results in other conditions and together these related conditions result in a collective array of diverse symptoms. The first major condition that results from gluten sensitivity is increased inflammation. We now know that excessive inflammation plays a major role in virtually all chronic diseases. You see, when gluten sensitive patients continue to consume gluten this results in increased inflammation each and every time they consume gluten as the person’s immune system gets triggered to attack certain molecules or antigens on the surface of certain gluten proteins. To make matters worse, each bout of excessive inflammation increases their risk of developing the second major condition that results from gluten sensitivity: leaky gut (increased intestinal permeability) which itself leads to malabsorption, nutrient deficiencies, bone loss & osteoporosis, the development of other autoimmune diseases such as rheumatoid arthritis and more! What actually is leaky gut? Here is a rough overview. The lining of the intestinal tract is a highly specialized filter, capable of allowing only certain small well digested food remnants, vitamins, minerals and other complexes across its barrier and into the bloodstream for utilization by the body. Now anything that makes it across this barrier is seen by the immune system. A properly functioning intestinal barrier is like the fly screen that is in our modern windows. Now think of a mid summer’s night in Maine in a cabin in the woods at midnight. Outside the cabin there are literally millions of mosquitos. The windows are open, the lights inside the cabin are on, but with flyscreen in place we are happy inside and are not being eaten alive by those pesky mosquitos. Now image what would happen if we replaced the flyscreen with chicken wire… How many of those mosquitos would make it right into the cabin….right, get ready to be eaten alive! Now this is what happens to our intestines when we develop leaky gut. After enough rounds of intestinal damage, most commonly from eating foods that trigger increased inflammation (foods that we are allergic to or sensitive to), ingesting inflammatory chemical toxins (pesticides, herbicides, food preservatives, artificial sweeteners etc), food poisoning and even after taking a number of common prescription drugs (especially antibiotics), this amazing intestinal lining begins to break down. Now instead of blocking many particles from crossing over its lining and into the bloodstream, now it lets far too many substances in. Remember, anything that makes it across the intestinal barrier is seen by the immune system as many key immune system cells live in our blood streams and are on duty 24 hours per day 365 days per year. This results in an almost non stop activation of our immune system each and every time we eat. This can make an immune system become hyperactive. A hyperactive immune system is much more likely to become dysfunctional and can begin attacking itself! This is what research is showing is the likely mechanism behind ALL autoimmune conditions, increased intestinal permeability or leaky gut. Now you know why autoimmune symptoms can result from gluten sensitivity. The next big issue to tackle is this: Why is there such a growing prevalence of gluten related disorders? Has it always been present but we just have better methods to test for it? The short answers are: There seem to be 8 major reasons that can explain the tremendous rise in gluten related disorders. No, it has not always been present at the frequency we are seeing today. Now to further explain; A fascinating study in the journal Gastroenterology in 2009 showed that this is indeed a growing problem. Did you know that armed forces stores blood samples from servicemembers for 30 years? They compared blood samples from almost 10,000 healthy young adults from 1948-1954 to almost 13,000 healthy young adults from recent sampling and what they found was this, “The prevalance of undiagnosed celiac disease seems to have increased dramatically in the United States during the last 50 years” Lets drill down on the 8 major reasons behind this tremendous rise in gluten related disorders. Introduction of new immune system triggering materials into the food system by the cultivation of genetically modified organisms. Adults who grew up without any exposure to GMO foods do not have immune system tolerance to them. Think about the similarity between this statement and what we have learned with children. For a number of years parents were told to delay the introduction of potentially allergenic foods to infants only to learn that this has likely INCREASED the number of severe food allergies in children. Breakdown of the immune system integrity. Research is showing that the
18 minutes | 2 years ago
PPP: 014 Polarized Training – Used by the World’s Best Endurance Athletes and Why YOU should Too!
Polarized Training – Used by the World’s Best Endurance Athletes and Why YOU should Too! I’m your host Dr. Marc Dupuis on this show we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Today’ conversation is likely to blow up many of the basic ideas & beliefs you have about how to train for endurance events. The information we are about to cover comes from an extensive body of research based on the actual training plans of the world’s best runners, cyclists, swimmers, nordic skiers and more! What we are going to cover aren’t just good ideas, no, these are actual strategies and plans used by numerous Olympic & world champions. Let’s begin; Most of us are very familiar with the 5 zone model of exercise intensity and have been using it extensively as the basis behind our training plan focused primarily on a wide variety of higher intensity interval training sessions which in theory will best increase our VO2Max and FTP to improve our performance. Many of these interval sessions focus on performing work somewhere between 80-100% or 80-110% of our FTP or Vo2Max depending on what methods are available for testing/retesting the athlete. FTP or Functional Threshold Power is the highest amount of power one can output over 45-60 min. Vo2Max is the maximum oxygen uptake or maximal aerobic capacity. Now, many amateure + age group athletes, especially in the winter months will utilize 3 or more of these types of sessions per week. These sessions are often called, “FTP sessions”, “Threshold sessions”, “sweet spot sessions” or “VO2Max sessions”. Training like typically puts the long slow distance workout on the back burner. Often an athlete’s time constraints combined with an unjustified belief that there is little to gain by long slow distance workouts are the main reasons behind the lack of emphasis on them. I have heard of these type of workouts called garbage miles. Three other things have contributed to a lack of favor in doing multiple sessions of long slow distance on a weekly basis; The rise in popularity of Interval training fueled by the marketing of many top products & software programs used by so many athletes, such as power meters, smart trainers and training software such as Strava, Zwift & Trainer Road just to name a few. When you are constantly racing your fellow teammates or racing people from all over the world, in live time, it makes it very difficult to have the discipline to keep a long slow distance workout just that; long and SLOW. Recent research revealed performing high intensity interval workouts 2-3 times per week for 2-8 weeks can result in “rapid & substantial metabolic and cardiovascular performance improvements” in athletes. However, and this is a big However, what most athletes and especially most coaches do not realize is this: Those rapid and substantial gains as reported in the research… they were in untrained or only moderately trained individuals. The athletes studies were NOT well trained or elite level athletes. What is critical to know is this: Once you have a solid base of training behind you and you want to improve further, your training approach needs to change, and change dramatically. The proliferation of new coaches, trainers and fitness instructors that have bought into the hype from the fitness industry and are riding the wave of high intensity interval training popularity. Many of these individuals are more than happy to provide classes and training plans that fit what people are asking for & expecting rather than using actual best practices. Here comes the Big Curveball: When you look at how the world’s best endurance athletes train and when you look at the SCIENCE behind best practices, what you learn is this: The world’s best athletes train dramatically different than those us using the standard high intensity interval program based on the 5 zone model of exercise intensity. What is most surprising & the biggest difference is this: The best endurance athletes do FAR LESS interval work, In fact, the majority of elite level endurance athletes do upwards of 80% or more of their time working out in what we would call Zone 1 or Zone 2, at long slow distance pace! That’s right, 80% or more of their time is spent well below their FTP or Vo2max intensities. Now there is a catch, and it’s a BIG catch. When elite athletes do perform high intensity interval sessions, they go ALL IN and are often willing & ABLE to push into sessions of higher FTP / Vo2Max %’s than what amateure & age groupers are able to do. Why can elite athletes often train at intensities higher than non-elites? One likely reason is that many non-elites are carrying an excess of accumulated fatigue from the doing so many high intensity intervals sessions each and every week. Remember that after doing high intensity based workouts, you may have lingering musculoskeletal soreness that can take 1-3 days or more to recover from, well your nervous system can take 7 times longer than the musculoskeletal system to recover! Let’s review: When analyzing how elite endurance athletes train you will typically find they spend a majority of time on either far end of the spectrum in terms of training intensities. In general about 80-90% of their time is spent doing long slow distance and about 10-20% of their time is spent doing high intensity interval training. Because these athletes spend so much of their time in such a polarizing set of intensities, this type of approach has been aptly named, Polarized training. When it comes to intensity zones, Polarized training better fits a three zone model of exercise intensity as opposed to the conventional 5 zone model. For this discussion we will refer to these three zones as; polarized training zone 1, polarized training zone 2 and you guessed it, polarized training zone 3. Polarized training zone 1 is similar to zones 1 & 2 in the conventional 5 zone model. polarized training zone 2 would be roughly equal to zone 3 in the 5-zone conventional model and polarized training zone 3 would be roughly equal to zones 4 & 5 in the conventional 5 zone model. What is particularly interesting is that elite athletes spend very little time in the polarized model zone 2, since this is known as the dead zone. Essentially you are not going hard enough to reap any significant benefits of high intensity intervals, however, you are going hard enough to still be accumulating excessive bodily stress. Now when you think about it, many of us amature and age group athletes spend the MAJORITY of our time in what would be classified as Polarized training’s Zone 2! An an example of how this happens is as follows: How many times have you done this…I know I have done this alot: You have a two hour long slow distance workout but are pressed for time so you think, “Since I only have an hour, I will push harder to make it “worthwhile”. Everytime we do this we are robbing ourselves the opportunity to acquire the benefits of LSD yet in going harder than we should for that workout we are placing undue / unplanned stress on ourselves while not getting any real benefit of the increased intensity in this example since we are not going hard enough. Bottom line, research supports that most of us go too hard when we should be going easy and do not go hard enough when it’s time to truly get after it. Because elite athletes push so hard during their intervals many of them only do 1 or 2 sessions per week! This highlights one of the biggest training mistakes made by age group & amateur athletes: The belief that if some interval training is good, then more must be better. We have to appreciate the fact that high intensity interval training puts a significant strain into the muscles, joints, ligaments, connective tissue, and it puts a significant stress on the energetic system, nervous system and endocrine system, as it activates heavily the Hypothalmus-Pituitary-Adrenal-Axis which can lead to overtraining and ultimately poor performances, sickness and injury. Now here is where the long slow distance workout shines. Keep in mind that any event that lasts longer than 10-12 seconds will require some aerobic metabolism. Therefore, anything that we can do to train our body on a cellular level at becoming a better aerobic engine will aid in such event. Performing long slow distance workouts has been shown to improve not only our cellular aerobic metabolism but also improve cellular signalling which in turns improves many key processes such as DNA transcription, RNA translation and the building of proteins which is critical in connective tissue repair, bone & muscle building and even hormone synthesis! However, unlike high intensity interval workouts which result in significantly more stress on the body, long slow distance workouts are relatively low stress, especially in regards to adrenal glands and entire HPA axis! If you are not yet convinced about the power of polarized training, let’s dive deep into some real world examples: Research by Billat and others in 2001 looked at elite French & Portuguese marathon runners in the 12 weeks leading up to the Olympic trials. What they learned was these elite marathoners spent 78% of their training time at speeds well below marathon pace, which for them would be considered long slow distance. Meanwhile they ran just 18% of their time at either 10km or 3km pace and just 4% of their time at actual marathon speed. Mujika and others in 1995 looked at training data from national and international class swimmers over an entire season. Now these athletes specialized in shorter events, 100m and 200m races. These races only last on average between 60 and 120 seconds nevertheless as we discussed earlier, even these events require ae
18 minutes | 2 years ago
PPP: 013 The Sauna – A Secret Weapon to Boost Endurance & Much, Much More!
The Sauna – A Secret Weapon to Boost Endurance & Much, Much More! Welcome to the Peak Performance Podcast I’m your host Dr. Marc Dupuis on this show we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Today I am excited to share with you an ever-expanding list of Performance Improving benefits that comes with adding sauna time to your training & recovery plan! Also and perhaps of even greater importance; We are learning that there are Numerous health promoting benefits that come with regular sauna use. Did you know that for decades many of the top Scandinavian endurance athletes both past and present incorporate regular Sauna use as a key component of their training AND recovery? This is something that we in North America have been way behind in, however, as the research continues to pile up hopefully we will no longer be left out in the cold on this one! Let’s Dive right in and look at the Top Athletic Benefits that result from Sauna use: Improved Cardiovascular Function: Consistent sauna sessions train and improve your body’s ability to not only disperse heat better but to metabolically function better in higher temperature environments. Think about how many races you have done or are planning to do that could be in very hot temperatures. That can be a worry to many of us especially in the Northeast where an early season hot race can shatter our performance because we just came out of winter often without having any chance to acclimate to increased temperatures. Obviously if there is a way, like using a sauna to simulate heat training during the winter months, this would be of huge benefit come race season. Regular sauna use has been shown to allow the athlete to utilize a lower HR in higher ambient temperatures compared to non-heat trained athletes. The translation: Sauna use makes athletes become more efficient! For those familiar with Polarized Training, which science is showing to be the best way to optimize endurance training, that is the end result, to do more work at lower heart rates! Therefore regular sauna use would be a perfect complement to Polarized Training. If you are not yet familiar with Polarized Training, do not worry, we are going to be drilling down on this topic soon in an upcoming podcast, so stay tuned. Heat trained athletes are able to maintain lower core temperatures compared to non-heat trained athletes. This can be huge for long course events such as Iron distance races, ultra-marathons etc where maintaining lower core temperatures can help prevent the digestive tract from shutting down which is one of the major causes of GI distress in these events. Sauna use has been shown to improve muscle perfusion. Sauna use has been shown to increase the heart’s Stroke Volume. Sauna use improves the rate at which muscles can clear metabolic waste and decreases the rate of glycogen depletion (meaning you can do more work on less fuel). Sauna use has been shown to increase red blood cell count due by stimulating an increase in erythropoietin (EPO) and also increase Growth Hormone output!!! How does sauna use do all of this: It’s actually pretty straight forward: Sauna use provides a benefit similar to exercise. It is all about overcoming applied stress. With traditional exercise the stress comes from physical resistance in a variety of forms depending on what we are doing; For example; when running we need to exert ground contact force to overcome gravity, when cycling we need to exert power to overcome the resistance from the pedals, gears, etc. With sauna use the the applied stress is maintaining core temperature in a hot environment. Both exercise and sauna use result in increased heart rate, increased respiration rate, increased stroke volume and increased sweat rate. Now this is important: There is one one major difference between sauna use and traditional exercise: When we do traditional exercise weather it be weight training, running, biking, elliptical use etc, of course we experience increases in everything we just mentioned, BUT, it also causes an adrenal response (our adrenal glands produce stress hormones as a result of the body sensing it is under stress) causing a spike in cortisol output. Now this is can a good thing because cortisol triggers the subsequent changes in hormones and dietary fuels that we need to get through whatever is stressing us weather it be a workout, running away from that bear, making those split second decisions to avoid say a car crash and cortisol also sets the stage for recovery (in fact that is just the beginning of what cortisol does, we could literally spend an hour on that). But, there is a problem which is this; So many of us are under so much stress on such a regular & on-going basis that our adrenal glands are actually fatigued. The harder you push in training results in greater strains to the adrenals glands. Continuing to push hard ie TRAIN when you are in adrenally fatigued leads to becoming overtrained which leads to poor performance, injury and sickeness. Now when using a sauna, the body must try to cool which creates a stress on the cardiovascular system similar to what occurs when working out, however, sauna use has been shown to actually Decrease cortisol levels! Therefore; you get the benefit of a cardiovascular workout without putting stress on our adrenal glands! This takes us right into the next major benefit of sauna use: Enables Downregulation of our Nervous System Let’s talk some more about STRESS! Stress in all its forms attacks our nervous system first? Why? Simple. It’s been estimated that 80% of our entire nervous system is dedicated to sensing what is going on in our environment. It’s an innate survival mechanism. Is there a bear chasing me? Where is my food source? Is a storm coming? Do I need to take shelter and warm up, cool down? Etc. Get it? There are two major subdivisions of our nervous system. The sympathetic or “fight or flight” system and the parasympathetic or “rest and digest” system. They are opposing systems, like a light switch so they cannot both be fully “on”. As I just mentioned, when we are under stress, weather working out, being chased or are being hit with a myriad of emotionally based stresses…work, money, relationships, that triggers the fight or flight sympathetic system. Which is okay if we need to run from that bear, crush that workout or figure out how to resolve that emotional challenge. The problem is, we are not supposed to be chased by a bear all day long. As we just talked about, Constant sympathetic stimulus stresses out adrenal glands as they try to put out an abundance of cortisol. Now we only have so many building blocks for hormones, so if we spend all day trying to produce cortisol we begin to see drops in other critical hormones responsible for repair, healing and longevity such as DHEA and growth hormone! Now to further complicate things, of the two systems, the sympathetic system is the only one capable of winding itself up. The end result we get stuck in sympathetic overdrive and then big problems start showing up. In addition to poor performance, injury and sickness, our digestion system becomes impaired, often resulting in excessive gas, bloating, heartburn, irritable bowel symptoms. We start putting on weight around the midsection despite how much we work out or how little we eat. Often, we are so tired but when we go to bed we are actually so wound up we do not sleep well, the list goes on and on. This is where down regulation comes in. Simply put; down regulation refers to anything that can calm down the sympathetic system while simultaneously stimulating the critically important rest and digest parasympathetic system and sauna use has been clinically shown to do this! This is probably the most important health benefit that is behind the longevity of sauna use dating as far back as to the Greek & Roman empire era Here are two applicable studies: #1. 2007 Journal of Science and Medicine in Sport: 30 min post exercise sauna session in 190 degree F over a duration of 2x/wk for just 3 weeks resulted in 32% greater run time to exhaustion. #2. 1989 European Journal of Applied Physiology and Occupational Physiology: (2) 20 min sauna sessions at 176 degree F sauna with a 30 min cooling period resulted in 2X’s growth hormone secretion vs control Now let’s get into some of the General Health Promoting Benefits of Sauna use: Improved Detoxification: Folks this is huge. Never before have we been exposed to so many toxins on such a regular basis. Increased toxic load is proposed to be a major contributing factor to many of the leading chronic diseases, including cancers, due to the inflammation that so many of these toxins create in our bodies. Therefore, it is absolutely critical to do all we can to improve our bodies ability to detoxify. It has been proven that our skin plays a major role in detoxification and sweating is how we release numerous toxins. Research in the publication Clinical Chemistry showed that Arsenic, Cadmium, Lead and Mercury can be readily eliminated from the body via sweat, which is why sauna use is so effective in promoting detoxification. Improves Hypertension Recent 2017 research in the American Journal of Hypertension found that regular sauna use resulted in lower rates of hypertension. Likely the same factors that generate the improved cardiovascular function as talked about earlier help in the overall balance of blood pressure. Weight Loss There are at least two major factors that can help sauna users lose weight. The first is reduced cortisol levels. Remember when we talked about saunas being able to help us downregulate the nervous system. This results in lowering cortisol output which can have a significant impact on weight. Cortisol, among many thing
30 minutes | 3 years ago
PPP 012: Ultra Marathon Training Secrets with Dr. Tyler Kuntz
Welcome to The Peak Performance Podcast I’m your host Dr. Marc Dupuis on this show we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Today I’m Excited to bring you our featured guest” Dr. Tyler Kuntz is the newest member of our team here at Back to Health Chiropractic. He grew up in the small town of Mildmay in rural southern Ontario. He completed his ungraduated studies at the University of Guelph in June of 2014. While there he received his bachelor’s degree in Human Kinetics as well as a minor in Nutrition and Nutraceutical Sciences. From a young age Dr. Kuntz was very active in a variety of sports including hockey, softball, cross-country running and rugby. While playing many different sports Dr. Kuntz frequently relied on chiropractic care to overcome the injuries he sustained. It was also during this time that Dr. Kuntz realized the many benefits associated with chiropractic care in achieving optimal function, ultimately helping him perform at the highest level. This led Dr. Kuntz to pursue a career in chiropractic. In February of 2018 Dr. Kuntz graduated Magna Cum Laude from Palmer College of Chiropractic in Davenport, Iowa. While studying at Palmer Dr. Kuntz was a Clinical Radiology Intern and a Chiropractic Rehabilitation and Sports Injury Intern. After completing two marathons, a 50K race and several unsupported ultra-distance runs, Tyler has shifted his athletic focus on ultra-marathon racing In this discussion we cover a wide range of topics related to ultra marathon training, racing and recovery. I hope you enjoy this conversation, without any further ado, Here is my conversation with Dr. Tyler Kuntz. Conversation Overview What is an ultramarathon? In the most general term an ultramarathon is a run or race that covers more than the 26.2-mile distance associated with a marathon. From an organized race standpoint, the most common distances are 50 km (31 miles), 50 miles, and 100 miles with a wide variety of special distance and races found in between and even races stretching well beyond the 100-mile distance. There are also timed events that are becoming more popular 6, 12, 24 hours and further. Who can run an ultramarathon? At lot of times I hear people say things like “I could never run that far” or “I’m just not made for running” or “I couldn’t find the time to train for anything like that” but, I have no doubt in my mind that any healthy person with a strong will and determination can train to run an ultramarathon. Going to the finish line of an ultramarathon sure you will see the lean, long legged runners crossing the finishing line but towards the middle of the pack you see people of all ages, shapes and sizes. This is not just a sport dominated in terms of numbers by the super fit athletes. How do you train for an ultramarathon? Mileage This is where most people feel they won’t have the time to train for an ultramarathon, but you can easily train for an ultramarathon only running four days a week. As a rule of thumb, I like to build my plans in a stepwise fashion. What that looks like is two weeks where I would increase my mileage from the previous week by about 10% following by a cycle down week where the mileage is dropped by about 10-15%. You can repeat this strategy up until two weeks before the race where you will begin to taper to prepare for the race. Key Runs/workouts Long runs and back to back long runs on weekends – Getting in one long run a week is key and an absolute must. If there is one day not to miss during your weekly training this must be it. These runs should be done at a pace that is slower than your race pace. These runs are important to train the body to be moving forward for extended periods of time. The point of the back to back long runs is that you will train your body to run on tired and sore legs. Gaining the mental ability to do this huge come race day when you are at distances you’ve never ran before. These runs are also important in developing a nutrition and hydration plan that you will use on race day. Try to get one running-type workout per week – Some different types of workouts that I enjoy and mix into my training plans are tempo runs, fartlek runs, intervals and hill repeats. You will never be running this fast or hard in your race, but this is a great way to build strength, increase your lactate threshold and improve VO2 max. All of these will allow you to run harder for longer come race day. Splitting mileage during the week into two runs. Cross training – This is a great way to build strength by lifting weights which can improve your running economy. Other endurance sports cross training is also a great way to give your running muscles a day off while also building cardiovascular endurance. Nutrition pre/during/post Nutrition and hydration is one of the most important and often neglected aspect of ultramarathons. Failing to create a nutrition plan that works for you is a recipe for disaster. Anyone who has ever bonked or hit the wall in a race knows how miserable this is. Eating and drinking throughout the course of the race is important in preventing this from happening. There are all kinds of gels, chews, sports drinks out there. There is no one plan for every person, this is something that is trial and error and greatly depends on your metabolism, ability to digest different types of food while exercising, how much you sweat. Getting calories in towards the end of the race even when you don’t feel like eating is super important as well. Setting a timer on a watch for every 20 minutes or so to remind yourself to take a sip of water or sports drink and grab a little something to eat can really help. I try to consume around 300-400 calories per hour when doing long runs and races, but this varies based on temperature, effort level. GI issues in ultra-running are huge, it is not uncommon to see participants throwing up along a race course, so by dialing in your nutrition prior to race day can prevent this from happening. Rest Rest days are critical to letting the body heal, repair and rebuild. How hard is ultra-running on your body? Most of the 50km races will not be as hard on your body as a traditional 26.2-mile road race that will batter your body on tarmac for the entirety of the race. A lot of ultramarathon races on run on trails allowing for a softer surface for running while also letting the body use different muscle groups over the varying terrain. The key to running these long-distance races is to slow yourself down, walk the up hills. How do you fit running around your daily life and events? One of my biggest tips that I can offer to train for these races is to be flexible. Start with a plan that you think you have reasonable shot at being able to stick to. Print this out, get an app on your phone or whatever works best for you to have this somewhere you can look at it every day and see what you need to do for the day. Now where the flexibility comes in is that we all have things come up from day to day that maybe don’t allow our training to go as planned but knowing these setbacks will happen and knowing it won’t ruin our entire training plan can go a long way. Don’t feel up to running as far as your plan calls one day? Run a little less. Feeling great one day, do a little more. Having flexibility in your training is key to a successful training block before a race. Another big one training tool to use is to try and run in the mornings if possible. Having your gear laid out and ready go at a time of day when nothing is going on goes a long way. Getting home at the end of the day its so easy to just see the couch and want to kick back and relax. For me on days when I don’t feel like running there is saying I always say to myself “Just get out there and run for 10 minutes and if you feel like stopping then you can stop, but just get out there for 10 minutes” I’ll tell you what I don’t know if there has been one time where after 10 minutes I have actually taken that out and turned around for home. There’s something about getting the blood flowing that wants you to keep going. What about mental toughness? Bar none being mentally tough is essential for successful ultra-running. There will be moments in training and races that you want to pack it in a give up. The pain will be unforgiving at times and see unbearable. In my opinion running races of these distance is over 90% mental. Going into the “pain cave”, is the lowest of lows but each time you push through that and come out on the other side give you such a sense of accomplishment. Experiencing these tough spots in and ultramarathon happens frequently. There will be highs and lows throughout the race but knowing that and being able to ride them out. When things are feeling good and you have that rush of endorphins slow down and make it last, enjoy it for as long as its there because you know that you’re going to be on the other end of it sooner. A couple phrases I like to repeat to myself over and over when I’m running are: “you’re stronger than you think you are and you can do more than you think you can” and an ultra-running favorite “it’s going to get worse before it gets better”. What draws you to ultrarunning? I think it’s a combination of things. I really enjoy races that ae on trails and I think that comes back to our innate desire to connect with nature. Being outdoors is something I love and being able to cover a lot of ground on your own two feet and take in so many views and stuff is a very primal feeling. I love pushing my body’s limit to find out what it is capable of. As human’s our cardiovascular endurance is something that is truly remarkable and pushing that limit and finding out what I can do is very rewarding. Do your feet get blisters? They will but getting a good pair of socks and shoes can really help prevent bl
30 minutes | 3 years ago
PPP: 011 Why Endurance Athletes SHOULD Do CrossFit
PPP: 011 Why Endurance Athletes Should Do CrossFit Show Notes The information you are about to hear is for education purposes only. Please consult your doctor before attempting to implement anything covered in the following episode. Welcome to The Peak Performance Podcast I’m your host Dr. Marc Dupuis on this show we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Today I’m Excited to bring you our featured guests: Kyle Sikes is the head coach and owner of CrossFit 207. He went to school at the University of Maine, originally for Molecular and Cellular Biology, but it was there that he started doing CrossFit. After discovering what he really loved to do, he changed his degree around to something more relevant to fitness. That being a Zoology degree with an Exercise Science minor. During his time at UMaine he started his first affiliate, CrossFit Black Bear, which has been passed down class to class and has since grown tremendously. Kyle has had his share of success in the competitive CrossFit world. He placed 57th in the world out of 70,000+ athletes in the 2011 Reebok CrossFit Open. He made it to the Reebok Games Northeast Regionals in 2010, 2011, 2012 and 2013 and enjoys competing in local fitness competitions around New England. Ryan Loshaw is a CrossFit 207 Coach & CrossFit Hack Co-ownerWNER Beginning at the age of 8 with daily 5 mile runs with his father, a passion for competition and athletics grew. From high school cross country, track, swimming, ultramarathons and triathlons, he maintained an endurance background until his mid 20s. After breaking his femur in a race, he stumbled into CrossFit where his first coach (and future wife) opened his eyes to the benefits of CrossFit methodology and proper biomechanics. He has a passion of helping people utilize CrossFit to make them more successful, not only athletically but in their job and everyday life. Kyle & Ryan, welcome to the show! Okay, that was just a quick introduction, can you take a minute to fill in some of the gaps for our listeners, maybe tell us a little more about yourselves and what has made you into the athletes, coaches & Crossfit owners that you are today? Let’s jump right in, for those listeners who are not familiar with CrossFit, can you take some time to explain what exactly is CrossFit and what is it about CrossFit that is different from what you would experience in a more traditional gym setting? One thing that has really stood out for me in regards to the people that I know that belong to CrossFit 207 is the tremendous sense of community that exists amongst your members. Is this unique to your brand of CrossFit or is there something about this overall training model that makes it so successful in building such a supportive, tight-knit group? Can you talk about the open gym format that is available to members? I have heard a lot of positive feedback from the classes that you have been launched earlier this year, can you take a few moments and explain what some of these classes look like, in terms of how long are they and what the overall layout is or flow of the class? Are certain levels of experience required to be able to take the classes? What are some of the biggest misconceptions that people have about CrossFit? What are some of the most common mistakes that you see or hear of people making who are working out on their own often consistently but without making any real or lasting gains? Let’s switch gears for a moment and talk about endurance athletes. Many of our listeners are triathletes and competitive distance runners. Last month when I interviewed Michi Weiss, a 3X Ironman Champion, Xterra World Triathlon Champion and Olympian, he explained that the number one reason he strength trains is for injury prevention. We discussed at length that often endurance athletes will skip out on the gym for the better part of their competitive season. Can you take a few minutes to expand on not only how endurance athletes can utilize CrossFit to help prevent injuries but also what are some other benefits to incorporating this particular style of training into their year- round plans? One major thing that you guys do very well that very few fitness facilities even address is incorporating information on nutrition & diet. Can you take a few moments and expand on this topic for our listeners, perhaps how you educate your members on this topic and some of the food challenges you have ran and the impact it has had… Super Sprint Round: Featuring 3 questions from our listeners: I will fire them off quickly BUT answers do not need to be quick: What is your favorite post workout recovery meals? If you could only do one exercise for the next year, what would it be and Why? Airdyne Bike or Rower till EXHAUSTION? As we get ready to wrap up, I have two final questions for you: Do you have any final words of wisdom for our listeners and HOW can we CONNECT WITH YOU? Folks, I will put a links to each of the ways to connect with Kyle & Ryan in our show notes page @ www.thepeakperformancepodcast.com Kyle & Ryan, THANK YOU Both for taking time out of your busy schedules to be with us today, best of luck in all that you two are up to! This concludes today’s episode of The Peak Performance Podcast, where we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Please SUBSCRIBE to this podcast so that you never miss future episodes, also PLEASE SHARE this podcast with ANYONE you feel may benefit from what we covered today. Finally, Thank you very much listening and until next time, have a Fantastic Day! Links https://207athletics.com/ The Home of CrossFit 207 & CrossFit HACK https://www.crossfit.com/ The Home of CrossFit World Wide The post PPP: 011 Why Endurance Athletes SHOULD Do CrossFit appeared first on .
41 minutes | 3 years ago
PPP 010: Athletic Nutrition 101; Fueling for a winning season!
PPP 010: Athletic Nutrition 101; Fueling for a winning season! The information you are about to hear is for education purposes only. Please consult your doctor before attempting to implement anything covered in the following episode. I’m your host Dr. Marc Dupuis on this show we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Today’s topic: Athletic Nutrition 101; Fueling for a winning season! Now more than ever figuring out what we should eat as athletes has never been more confusing. The internet and social media is overflowing with information from so many self-proclaimed experts. Trying to sort through and separate fact from fiction is enough to make most people’s head spin. Therefore today’s goal is to cover the basics. The information I will teach you today comes from the highest quality research available and has been verified by thousands of laboratory tests that I have reviewed on countless athletes over my 14+ years in clinical practice. So, buckle up, lets jump right in! Baseline Nutrition: Critically important yet often neglected due to extensive calorie burn and feeling like we can eat anything we want. Macros: Fat, Protein, Carbohydrates Fats: Anything nature made or that is MINIMALLY processed is good vs anything made in a lab/synthesized bad (trans(partially hydrogenated)) 50-70% of total calorie intake should be fat (Dominic D’agastino leading ketogenic researcher, see his papers on cancer) Best sources: avocados, nuts, seeds, coconut, butter (from grass fed cows), olives, cold water fatty fish-wild caught butter from grass fed cows, sardines, flax seed Oils: extra virgin olive oil (low heat only), avocado oil, coconut oils, grapeseed oil AVOID all vegetable oil (highly processed)! Protein: Best sources are wild caught cold water fatty fish, free range chicken, fowl & eggs, grass fed beef. Limit use of protein powders, however, cold filtered whey protein with branched chain amino acids appear to be most bioavailable. [Heat denatures proteins (therefore rare temp for cooking meat is best)] Avoid SOY due to phytoestrogen properties. Pea protein, rice protein are better vegetarian alternatives Carbohydrates: Best sources are fresh organic fruits (avoid buying conventionally grown members of the “dirty dozen”(due to increased contamination)), potatoes, sweet potatoes. Avoid refined carbohydrates ( white flour based products). Go organic or at least GMO free whenever possible. GMO products have been shown to cause harm to animals that ingest them #1. #2, GMOs are heavily sprayed with pesticides due to the nature that they are specifically created to be resistant to pesticide use. Note phytic acid in all grains interferes with mineral absorption and promotes inflammation in additional to having a poor omega 3:6:9 ratio. Micros: Vitamin COMPLEXES, mineral COMPLEXES, trace minerals. Necessary for energy production at the cellular level, tissue integrity and countless enzymes. This is why organic food matters, as organic products often have much higher levels of vitamin/mineral complexes. Beware of junk science sponsored by major food industries that claim that organic food is not better. Often these studies only look at macro-nutrients and neglect micro-nutrients. Whole foods always best, if supplementing use Whole Food products which contain essential VITAMERS which act as co-factors needed in order to utilize said vitamin. Hydration: Water, not coffee, not tea…. How much? Roughly ½ body weight in oz, with pinch of Himalayan salt every 16 – 32 oz. (Hamstring pulls 80% attributed to dehydration) Training & Racing: Nutrition is the 4th leg of triathlon! Fueling Athletes have 1-2 hr of stored fuel in form of glycogen (liver muscles) available Assumption: You have made sure glycogen stores are ready ~24 hr before (food in stomach 1-2 hrs, plus small intestine digestion/absorption…) Workouts 1 hr or less, no special fueling requirements so ditch specialty drinks, gels etc, just hydrate with water! Workouts 1 -2 hours length: Strive for 2 bottles/hr Skratch/Infinit ~100cal/bottle + 100g gel/bar Workouts 2+ hours, 1/2IM, IM: Bike 200-300 cal/hour Run 150-200 cal/hour Many calculators, example: 2 calories/lb body weight per hour bike 75% of that number per hour while on run Test, test, test, each of us is different in what we can tolerate. TDF motto: Drink your hydration, eat your food Allen Lim, portables cookbook, Skratch hydration mixes SALT: Best to prepare 3-5 days ahead of time to ensure salts get into soft tissues! Questions as to how much sodium can actually be absorbed while racing with elevated core/stomach temp and associated changes with guts permeability. Nevertheless many reputable sources suggest 4-5 salt tablets per hour on the bike and high sodium gels 1-2 per hour on the run. St. Croix Story Book: Macca “I’m Here to Win” Recovery Workouts 1+ hour: within 20 min of completion critical to replenish glycogen stores, in this window there is enhanced absorption. 4:1 Carbohydrate/Protein, branched chain amino acids, LIMIT fat due to delaying gastric emptying. Alternative strategy for long course due to greater depletion “The Paleo diet for athletes”. Remainder of day resume baseline nutrition When training hard such as during an over-reaching training block, have additional serving of whey protein 20-30 grams before bedtime. Special Considerations Ironman & ½ Ironman Racing 5 days before race: every day sip on electrolyte drink 1-2 servings throughout each day 2 nights before race day: BIG Dinner, Heavy on carbohydrates!! Breakfast the day before race day: Go BIG or Go Home, Heavy on carbohydrates!! Lunch and dinner the day before: Normal portions, avoid heavy/rich preparations Breakfast 3 hours before start time Bland, limit dairy, vegetarian protein, banana, organic oatmeal/bars. Bring a bottle of sports drink with some carbs/electrolytes to sip on while you prepare transition. 15 min before go time, have an easily digestible gel, then RIP IT UP!! So there you have it folks, that is a brief overview of nutrition for the athlete. As always if you have any questions reach out to us via the contact tab on our website, www.thepeakperformancepodcast.com . There you will find a page for today’s show along with detailed notes of our discussion! LINKS Dominic D’agostino https://dominicdagostino.wordpress.com/ Skratch Labs https://www.skratchlabs.com/ Allen Lim’s Book https://www.amazon.com/Feed-Zone-Portables-Cookbook-Go/dp/1937715000/ref=sr_1_1?s=books&ie=UTF8&qid=1504275369&sr=1-1&keywords=allen+lim Macca’s Book https://www.amazon.com/Im-Here-Win-Champions-Performance/dp/1455502685/ref=sr_1_1?ie=UTF8&qid=1504276619&sr=8-1&keywords=i%27m+here+to+win This concludes today’s episode of The Peak Performance Podcast, where we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Please SUBSCRIBE to this podcast so that you never miss a future episode, also PLEASE SHARE this podcast with ANYONE you feel may benefit from what we covered today. Finally, Thank you very much listening and until next time, have a Fantastic Day! The post PPP 010: Athletic Nutrition 101; Fueling for a winning season! appeared first on .
36 minutes | 4 years ago
PPP 009: Interview with 3X Ironman Champion, Xterra World Triathlon Champion and Olympian Michael “Michi” Weiss
PPP 009: Interview with 3X Ironman Champion, Xterra World Triathlon Champion and Olympian Michael “Michi” Weiss Show Notes: The information you are about to hear is for education purposes only. Please consult your doctor before attempting to implement anything covered in the following episode. I’m your host Dr. Marc Dupuis on this show we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Today I’m Excited to bring you our featured guest: Xterra World Triathlon Champion, Ironman Champion, and Olympian, Michael “Michi” Weiss!!! .Michi, welcome to the show! Okay, that was just a quick introduction, can you take a minute to fill in some of the gaps for our listeners, maybe tell us a little more about yourself and what has made you into the elite athlete that you are today? What were some of your most memorable moments of being an Olympic Athlete and being able to represent your home country, Austria, on the world’s greatest stage during the 2004 Athens Olympics for Mountain Biking? How has your background in mountain biking helped in your development as a triathlete, obviously it helps a ton in off road triathlon, but I am curious as to how it has helped or has influenced you in what I will call standard road based triathlon? One thing I would love to delve into is the variety of training you incorporate throughout your year. I follow a number of different pro’s and I cannot think of too many others that utilize such a wide variety of sports such as cross-country skiing, mountain biking, trail running and snow-boarding etc. What is it that keeps you involved in so many different ways to train, is it a love of the outdoors, love of those sports or are there aspects of training in these other sports that spill over and create gains in triathlon? Let’s dive into strength training for a minute. It seems that quite often that is one aspect of training that gets left out especially among us age groupers. If time is limited, many think the gym should be the workout to skip. For those that do work in some strength training, often it is only in the few months of the off-season and then these folks too, tend to drop these workouts from their plans as the season gets underway. Can you speak for a minute to our listeners about why strength training is so important for us endurance athletes and why we need to train throughout the year? Now let’s focus a bit on long course triathlon, for those listening that are not familiar, we are talking about ½ Iron and Full Iron distance events. What are some of the most common mistakes that you see age groupers making, in regards to their training? One thing that I have come to appreciate in long course racing is the benefit of having your head on straight during those long days. Do you have any specific tools or strategies you have used over the years to build your mental game? God knows you have had to bring your A-game on a number of occasions especially while running the marathon segment of the Ironman World Championships through the extreme head & humidity of lava fields of Kona! The last topic I would love to dive into that you seem to do an excellent job of is recovery. This is perhaps one of the biggest issues I see in the age groupers I work with in our clinic. So many of us are working full time time jobs, have family obligations and are training numerous hours per week, all together which can create the perfect storm that is Overtraining which leads to illness and injury. What are some of the most important strategies to monitoring and maximizing recovery between workouts and training blocks that you utilize? Super Sprint Round: Featuring 3 questions from our listeners: I will fire them off quickly BUT answers do not need to be quick: What is one of your favorite post workout recovery meals? What is one thing that someone can begin implementing tomorrow they can lead to them becoming a stronger biker? This question deals with the bike leg of the Ironman World Championships in Kona Hawaii: With all the action in terms of breakaways, who covers, who stays back etc, is there any talking between competitors or are you running on pure instinct? As we get ready to wrap up, I have two final questions for you: Do you have any final words of wisdom for our listeners and HOW can we CONNECT WITH YOU? Michael, thank you so much for taking the time out of your busy schedule to share such valuable information with our listeners! We wish you the best of luck during the remainder of this year and beyond! Links: How to Follow Michael https://www.instagram.com/michaelweisstriathlon/ www.facebook.com/trimichaelweiss http://www.wiki-miki.com https://twitter.com/michi_weiss This concludes today’s episode of The Peak Performance Podcast, where we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Please SUBSCRIBE to this podcast so that you never miss future episodes, also PLEASE SHARE this podcast with ANYONE you feel may benefit from what we covered today. Finally, Thank you very much listening and until next time, have a Fantastic Day! The post PPP 009: Interview with 3X Ironman Champion, Xterra World Triathlon Champion and Olympian Michael “Michi” Weiss appeared first on .
49 minutes | 4 years ago
PPP 008: Interview With The Dynamic Duo Behind Braveheart Coaching: 3X World Triathlon Champion Lesley Paterson & Her Husband, Performance Psychologist For The BMC World Tour Professional Cycling Team, Dr. Simon Marshall!
PPP 008: Interview with the Dynamic Duo behind Braveheart Coaching: 3X World Triathlon Champion Lesley Paterson & Her husband, Performance Psychologist for the BMC World Tour Professional Cycling Team, Dr. Simon Marshall! The information you are about to hear is for education purposes only. Please consult your doctor before attempting to implement anything covered in the following episode. They are the Amazing Duo behind Braveheart Coaching in San Diego California! These two are about as well rounded as any two that you could ever come across: Lesley is a 2X Xterra Triathlon World Champion, is an ITU World Cross Triathlon Champion, and is a co-owner of Braveheart Coaching. In addition to her athletic pedigree, she also has a Master’s Degree in Theater, and is the co-owner of her own production company, Sliding Down Rainbows Entertainment Inc. Dr. Simon Marshall has a PhD in sport and exercise psychology, is the Performance Psychologist for the BMC World Tour Professional Cycling Team, is the other half of Braveheart Coaching and has years of experience in competitive cycling. By combining their passions and expertise they have created a unique coaching program where Simon trains your brain and Lesley trains your body and… they have some Exciting news: Their new book, The Brave Athlete is due to be out in stores in late spring: The Brave Athlete is a practical, step-by-step guide that solves the 25 most common mental conundrums athletes face in their everyday training and in races. In this mental makeover from professional athlete Lesley Paterson and sports psychologist Dr. Simon Marshall, you’ll find new speed and joy in your sport by overcoming patterns of thinking, feeling, or acting that sabotage your potential and enjoyment. Lesley & Simon, welcome to the show! Okay, that was just a brief introduction for each of you, can you take a minute to fill in some of the gaps for our listeners, maybe tell us a little more about yourselves, what made you create Braveheart Coaching and why or how on earth with all that you two do, did you decide to go ahead and write what sounds to be a great new book!?!? Let’s kick things off with a question for both of you? As we just touched on, you each have a wide variety of interests that I am sure require their own degrees of time. How do you manage to keep yourselves fresh, not only mentally but physically when working on so many different projects simultaneously? I for one cannot wait to get my hands on your new book, 1st off to see just how many of those 25 most common mental conundrums run through my coconut throughout each block of training & racing. For many of us, between careers, family, finances and trying to train as if we didn’t have full plates, the related mental battles that come up while trying to juggle everything are probably some of the biggest challenges we face! Those common challenges that you two write about, is it us amateurs and age groupers that primarily have these issues or do they also pose challenges for professional athletes? Both of you grew up being exposed to a wide variety of sports, Lesley: Holy crap, the only lass playing rugby with 250 boys, Simon also grew up playing rugby as well as soccer & tennis: What did you two bring from those experiences into coaching endurance athletes? How do you integrate brain training into your body training plans, what does a typical drill or session look like? What are some of the biggest misconceptions that athletes and perhaps coaches have about mental training? What would be one thing that any athlete can begin today that would have the greatest impact on improving their mental toughness? Super Sprint Round: Featuring 3 questions from our listeners: I will fire them off quickly BUT answers do not need to be quick: Lesley, have you ever raced against Catriona Morrison? How has your fellow countryman inspired you in sport? Favorite methods/means/modalities to speed recovery? Do you coach athletes outside of San Diego? In addition to your new book, which we will have a link to in our show notes, are there any other resources that you would recommend to our listeners to learn more about some of the things we talked about today? As we get ready to wrap up, I have two final questions for each of you: Do you have any final words of wisdom for our listeners and HOW can we CONNECT WITH YOU? Folks, I will put a link to each of the ways to connect with Lesley & Simon in our show notes page @ www.thepeakperformancepodcast.com Lesley & Simon, thank you very much for taking the time out of your busy schedules to talk with us today and for sharing such useful information with our listeners! Links: Home of Braveheart Coaching http://www.braveheartcoach.com/ Direct Link to Lesley & Simon’s New Book: “The Brave Athlete Calm the F*uck Down and Rise to the Occasion https://www.velopress.com/books/the-brave-athlete/ Simon’s recommended reading list https://www.velopress.com/dr-simon-marshalls-recommended-reading-list/ Best brain training apps https://www.velopress.com/brain-training-apps-athletes/ HOST’S SIGN OFF This concludes today’s episode of The Peak Performance Podcast, where we discuss tips, tools and strategies for optimizing athletic performance, overall health & wellness! Please SUBSCRIBE to this podcast so that you never miss future episodes, also PLEASE SHARE this podcast with ANYONE you feel may benefit from what we covered today. Finally, Thank you very much listening and until next time, have a Fantastic Day! The post PPP 008: Interview With The Dynamic Duo Behind Braveheart Coaching: 3X World Triathlon Champion Lesley Paterson & Her Husband, Performance Psychologist For The BMC World Tour Professional Cycling Team, Dr. Simon Marshall! appeared first on .
35 minutes | 4 years ago
PPP 007: Bonus Episode from our sister podcast, The Back to Health Chiropractic Podcast: Breakthroughs in Concussion Management: Interview with the founder & clinic director of Portland Chiropractic Neurology, Dr. Aaron MacArthur
The information you are about to hear is for education purposes only. Please consult your doctor before attempting to implement anything covered in the following episode. In today’s episode, I am excited to bring you our featured guest; He is the Founder and Clinic Director of Portland Chiropractic Neurology in Portland Maine, in addition to being a doctor of Chiropractic, he has a diplomate in Neurology, is a fellow in Vestibular Rehabilitation and is a Fellow in Concussion and Mild Traumatic Brain Injury; He is Dr. Aaron MacArthur What follows is the outline used for the discussion which you are about to hear. We hope you enjoy this interview! Dr. Mac, can you tell our listeners a little more about yourself and especially what led you to become a chiropractic physician? Okay, Dr. Mac, there are literally dozens & dozens of topics that I would love to discuss with you, however, today I want to focus on Concussions. There is an abundance of research that has recently come out that has really changed not only our understanding of what a concussion is but perhaps more importantly, how to best manage a patient that has suffered a concussion. When you look at everything that we now know about concussions it is quite clear to me that your field of chiropractic neurology has taken the lead applying this critical information with regards to patent management. What are some of the key things we now know about concussions that perhaps we didn’t know until recently? What are some of the biggest misconceptions that people and unfortunately many doctors still have regarding concussions? Can you give our listeners an overview of the Chiropractic Neurology approach to treating concussions? How is this different from conventional medical treatment? Why is conventional medicine behind or why are they slow to adapt these new principles/techniques & research? It seems that despite mainstream media coverage of the remarkable recovery that NHL superstar Sidney Crosby made following treatment from chiropractic neurologists, things have not changed much from a conventional medical approach? Where can people go that want to learn more about the breakthroughs in concussion research as well as learn more about chiropractic neurology? Are there any books or internet resources that they should check out? HOW DO LISTENERS CONNECT WITH YOU? Links: Portland Chiropractic Neurology Website: www.portchiro.com Email to reach Dr. Aaron MacArthur: firstname.lastname@example.org Portland Chiropractic Neurology Facebook page: https://facebook.com/portlandchiropracticneurology Dr. MacArthur’s Blog: https://www.portchiro.com/blog/1/1 Frontiers in Neurology Journal: http://journal.frontiersin.org/journal/neuroscience# We Hope you enjoyed today’s Bonus Episode from our sister podcast; Back to Health Chiropractic Podcast. With such an abundance of new research regarding what actually happens during a concussion injury and what we now know we should be doing to help our athletes recover completely it is imperative that we all share this knowledge with as many people as we can. Therefore, I am asking you to PLEASE SHARE this podcast with ANYONE you feel may benefit from what we covered today. Also, SUBSCRIBE to this podcast so that you never miss a future episode. The post PPP 007: Bonus Episode from our sister podcast, The Back to Health Chiropractic Podcast: Breakthroughs in Concussion Management: Interview with the founder & clinic director of Portland Chiropractic Neurology, Dr. Aaron MacArthur appeared first on .
22 minutes | 4 years ago
PPP 006: Q & A with Professional Triathlete Amber Ferreira
PPP 006: Q & A with Professional Triathlete, Ironman Champion, National Snowshoe Champion, Doctor of Physical Therapy and Multisport Coach Amber Ferreira Professional Triathlete & Doctor of Physical Therapy Amber Ferreira with host Dr. Marc Dupuis Today’s episode is a recording from our recent live event titled “Achieving Peak Performance in Endurance & Multisport Competition”. What you are about to hear is the Q & A portion of that seminar with our featured guest, Amber Ferreira. For those of you who do not know Amber, she is one amazing athlete and inspiring human being. She is a professional triathlete, Ironman champion, national snowshoe champion, doctor of physical therapy and is a multisport coach. The information you are about to hear is for education purposes only. Please consult your doctor before attempting to implement anything covered in the following episode. Links for following & connecting with Amber http://amberferreira.blogspot.com/ https://www.facebook.com/AmberFerreiraProTriathlete Twitter@AmberTri The post PPP 006: Q & A with Professional Triathlete Amber Ferreira appeared first on .
11 minutes | 4 years ago
PPP 005: Barefoot Running: Good idea or Bad idea??
The information you are about to hear is for education purposes only. Please consult your doctor before attempting to implement anything covered in the following episode. In this podcast you will learn What are the advantages of barefoot running What are the potential dangers of barefoot running Useful applications of barefoot running concepts for ALL runners As a general concept, barefoot running makes complete sense for a number of reasons. We didn’t come out of the womb wearing running shoes We have survived 2 million years on this planet the majority of time as hunter gather where we would forage for food at a causal pace and then occasionally sprint to take down game or avoid danger, again all done without running shoes Under normal circumstances, runner barefoot is a much more efficient way to run. What makes it more efficient? Three major factors that improve a barefoot runner’s efficiency: 1) They have a Shorter stride length in order to NOT land on heels 2) They contact the ground at either their mid foot/forefoot 3) They run more linearly meaning less vertical displacement or Much less bounce/bounding action which wastes precious energy A simple exercise that demonstrates the benefits of barefoot running is: The Parking lot jog Again, as a concept sure, makes sense, now the Trouble lies with the attempted application of this information. Most of us have lived for DECADES wearing heavily cushioned shoes, the majority of which have the most cushioning built into the heel. Most typical running shoes have 12mm of such extra cushion built into the heal of our shoes Now These Shoes have their OWN Problems! (This added heel height, originally designed to help propel you forward, actually ends up encouraging runners to heel strike. By having additional cushion to protect the heel, most people will then try to increase speed by INCREASING their stride length, as that is typically EASIER to do compared to trying to INCREASE turnover now this only FURTHER accentuates the heel strike) If you video tape a runner that heel strikes and review the tape frame by frame you will notice that when the foot contacts the ground, their foot is ahead of their body, therefore they are actually breaking at the initial point of ground contact, when in reality, their body should be above foot as it contacts the ground. This breaking action drives significantly more force through the entire ankle, knee, hip, pelvis and spine with each step (well OVER 7X our body weight ) and greatly reduces forward momentum, thus requiring much more force during the toe push off phase. This explains the significant increase in ankle, knee, hip and spine injuries that have been occurring ever since the launch of the modern running shoe, years ago For the majority of runners who have been using these standard shoes for years, these non-efficient movement patterns that coincide with heel striking are HARD wired and can takes MONTHS of training to reverse. Nevertheless too many people have try to jump right in to either barefoot running or switching from their usual highly cushioned shoes to minimalistic shoes with little to now break-in or transition period. Here in lies the BIG problem and explains the significant rise in stress fractures that have been seen since the barefoot running craze has taken off. While these runners may begin each run a bit more efficient, it does not take much fatigue before their run form breaks down and the old movement patterns return. Before they know it, they are running more like they would if they were still in their heavily cushioned shoes WITHOUT ANY Protective Cushioning. Other common injuries that are being seen in the barefoot running community are Achilles tendonitis and calf strains. Achilles tendonitis is commonly a result of the bowstring effect: 90% of us are excessive pronators/flat feet. Pronation creates lateral to medial stress forces in the Achilles. These forces can be mitigated with the use of orthotics or the correct motion control shoes, however when running without any such support, if the intrinsic foot musculature is not properly built up to handle this strain Achilles tendonitis can set in. Calve strains are the by product of switching from 12mm drop down shoe down to a lower drop or no drop in the case of barefoot running too quickly. With each mm of drop removed from your shoe, there is an increased amount of stretch applied to the gastrocnemius and soleus muscles (the muscles of the calf). It takes time to slowly stretch these muscles and their associated tendons to the point where they can handle the added stress of lower drop or barefoot running. You CAN strengthen the intrinsic musculature of the foot which can help many people transition to a more minimal type of foot wear but it takes TIME and CONSISTANT work. Weight training barefoot with a knowledgeable coach/trainer who can make sure you are properly activating the muscles of your feet is one step you can take to help speed that process. SO, ARE there any Practical Applications for the typical runner in regards to barefoot running?? Absolutely. Here are some General Recommendations: As part of your Dynamic Warm up, find a level grass/turf surface such as the infield of a HS/College track and do the following; perform 3-5 50m strides BAREFOOT where you work on landing light and on your mid/foot, focus on gliding forward without any bouncing or bounding. Then, get back into your shoes AND run as if you are STILL barefoot. This can help you gain some of the efficiencies of running barefoot yet keeping the protection to your feet/knees/hips/spine Other general tips that all runners should try to work on regardless of if you are wearing minimalistic shoes or not; When possible work towards an ideal run cadence 170-180 step/min, doing so will allow shorter ground contact time per foot strike which is how you lessen the overall force be transmitted into the body and over time acclimating to a lower drop shoe, yet maintaining the degree of cushion that protects the individual’s body. A running metronome can be a useful tool in making sure you are doing this correctly. If you are absolutely dead set on barefoot running or on using minimalistic shoes, carve out no less than 6 months to SLOWLY build up the time needed to build up the integrity of your intrinsic foot muscles and related soft tissues to be able to handle the increased forces that you previously relied on the shoe cushioning to absorb. So there you have it folks, the overview on barefoot running. I hope you found this information useful. You can find the highlights of this talk on our show notes page at www.peakperformancepodcast.com. Please take a moment to subscribe to this podcast, please share it with anyone you feel it may benefit and finally: Thank you for listening and have a Great DAY! Links https://www.amazon.com/Seiko-DM51SE-DM51S-Clip-On-Metronome-Silver/dp/B009Q1B2CY/ref=sr_1_1?ie=UTF8&qid=1490130501&sr=8-1&keywords=running+metronome https://www.amazon.com/ChiRunning-Revolutionary-Approach-Effortless-Injury-Free/dp/1416549447/ref=sr_1_1?ie=UTF8&qid=1490130528&sr=8-1&keywords=chi+running The post PPP 005: Barefoot Running: Good idea or Bad idea?? appeared first on .
16 minutes | 4 years ago
PPP 004: Good Vibrations: Your Key to Faster Recovery
The information you are about to hear is for education purposes only. Please consult your doctor before attempting to implement anything covered in the following episode. What you will learn in this podcast What is whole body periodic acceleration The difference between concentric and eccentric muscular contractions Why whole body periodic acceleration speeds recovery from muscle damage How it can help you How to apply it to your restoration & regeneration (recovery) plan Research Review: Medicine & Science In Sports & Exercise The official Journal of the American College of Sports Medicine Volume 48 * Number 8 August 2016 Whole Body Periodic Acceleration Improves Muscle Recovery after Eccentric Exercise Jose Rafael Lopez, Alfredo Mijares Dept. of Molecular Biosciences, School of Veterinary Medicine, University of California, Davis This is a very interesting study and is useful for most athletes, since virtually all athletes utilize some degree of eccentric movements (from power lifter lifters, gymnasts, Cross-fitters, obstacle racers, runners or team sports players). To begin, let’s just briefly review what is meant by eccentric exercise. Eccentric Exercises involve movements that require muscles to produce a contraction force while lengthening. Best example is doing a negative, where one lays on a flat bench, grabs a weighted bar off the rack and slowly lowers the weight to their chest. The pectoral muscles and anterior deltoids and triceps are firing or producing a contraction force while the muscle fibers themselves are lengthening. These types of movements have long been shown to produce more muscle damage as compared to concentric exercises which involve movements that require muscles to produce contraction forces while shortening. Any of you who have done negative workouts will attest to this, how much more sore you after such a workout compared to a typical more concentric based workout. Because Eccentric exercise creates more damage compared to concentric exercises they are often better choices for those looking to make the most strength gains because the added damage induces the body to rebuild the worked muscles a greater degree than what occurs after concentric exercise (greater supercompensation). The only catch is, and it is a significant one, is that recovery from eccentric exercises is longer. The majority of athletes that that strength train will utilize eccentric exercise at some point to maximize their gains, often done in the off-season when the focus is on building overall strength & power. Many sports require eccentric movements throughout each training session or competition. Rapid deceleration, is probably the most commonly seen eccentric movement in all of sports. The examples are really endless. Pitchers eccentrically fire muscles to slow down their arm after they immediately release the ball, as do tennis players the moment they strike every ball. Football, basketball and soccer players need to eccentrically fire leg muscles when quickly breaking to change direction and so on. THE Essence of Study; Took mice, had them run on a downhill simulating treadmill which produced the additional muscle damage as expected compared to standard running. The underwent 1 training session of 45min to produce the muscle damage. Control group: received no recover tx. Test group: received 1 hr per day of whole body periodic acceleration by means of a motion platform (Scilogex, SK-L 180 Pro) Results: Whole body periodic acceleration group showed statistically significant improvements in recovery as compared to the control group. What is particularly interesting is how many different aspects of physiology where positively affected. Accelerated the recovery of muscle cell contractions of both calcium ions and sodium ions Accelerated the return of normal membrane potential Decreased the degree of muscle actual damage, which typically peaks 24-48hr after the EE Mechanisms of action, the headward-footward (vertical displacement) direction of the repetitive motion caused by the motion platform is responsible for a number of positive physiological effects in the muscle cells. Induces the formation of nitric oxide which itself does the following improves circulation by causing vasodilation of blood vessels Improves muscle glucose uptake, speeding recovery Improves mitochondrial function Aids to regulate inflammation and improves myogenesis by stimulating myoblast proliferation Application: For Athletes that undergo eccentric exercise muscle damage (planned or unplanned) incorporating whole body periodic acceleration, beginning on the day of exercise may significantly speed the recovery process. How: Whole body vibration plate. They have exploded in popularity over the last 10 or so years and can now be found in many sports medicine centers, athletic training facilities and even individual homes as smaller more cost effective units are now available. Looking for a low tech solution: Try a rebounder 10-15min. Although the frequency and amplitude will be significantly different than any motor driven vibration plate, one would think that there should be some gains to be had in terms of recovery since the body will be moving in a headward-footward motion with a relatively even period…outside the box but cheap, easy to implement and already proven to improve lymphatic system flow….that’s my final cent or two on that. I hope you found this study as interesting as I did, again it can be found in Medicine & Science In Sports & Exercise The official Journal of the American College of Sports Medicine Volume 48 * Number 8 August 2016 LINKS https://www.ncbi.nlm.nih.gov/pubmed/?term=Whole+Body+Periodic+Acceleration+Improves+Muscle+Recovery+after+Eccentric+Exercise+Jose+Rafael+Lopez%2C+Alfredo+Mijares http://www.fitnesssuperstore.com/Power-Plate-Pro5-Vibration-Platform-p/61ngg3100.htm?gclid=CJnMxrKjjtICFcKEswodJqcIqQ https://jet.com/product/detail/d271c52ae0b142ffaaff74b6502d1595?jcmp=pla:ggl:gen_sporting_goods_a1:exercise_fitness_vibration_exercise_machines_a1_other:na:PLA_345660300_23686986420_pla-163576760700:na:na:na:2&code=PLA15&gclid=CPDkzr-jjtICFVhYDQodqJQBTw https://www.amazon.com/Stamina-35-1625-36-Inch-Folding-Trampoline/dp/B000JC2ZHA/ref=sr_1_3?ie=UTF8&qid=1487030331&sr=8-3&keywords=rebounder That is it for now folks! Please take a moment to subscribe to our podcast so that you will never miss a new episode, also please review & rate us on iTunes. We love feedback, if there are any topics you would like our team to cover, let us know and we will do our best to address them! Lastly, thank you very much for listening and until next time work hard, train hard and play hard! . The post PPP 004: Good Vibrations: Your Key to Faster Recovery appeared first on .
20 minutes | 4 years ago
PPP 003: Keeping Bike Fitness Throughout New England Winters
The information you are about to hear is for education purposes only. Please consult your doctor before attempting to implement anything covered in the following episode. In this podcast you will learn: Bikes that are a blast to use in winter Indoor alternatives to outdoor riding Advances in technology that make winter both Fun & Effective How to set up your own indoor training room aka “The Pain Cave” Summary: It’s that time of year up here in New England, WINTER! So what the heck do we do to keep our bike fitness throughout our LONG Winter… Lucky for us, there are quite a few things we CAN do, not only keep from losing what we worked so hard to build but to ACTUALLY …get into even better fitness!!! #1: Put the road & TT bikes away and dust off the Mt bike!! Fun way to change things up, so different after months of road, constantly changing terrain and rapid accelerations/decelerations… great for building strength! In terms of temperature, it is much warmer in woods & trails due to a significant drop in wind compared to the open roads and your speed is much slower when on the mountain biker. Less wind and slower speeds both play huge roles in making you feel warmer! Just remember, comparing mileage between road and mountain bike workouts is fruitless, apples to oranges folks. For example; my last 3hr road equaled about 54mi, compared to my first 3hr technical mountain bike ride which equaled only 12mi! #2: Once snow HITS…..get out the fat bikes! They have huge tires which roll right over snow and ice!! #3: Spin Classes: Most provide a variety of simulated terrain and speeds, they can be tremendously useful to keep up cardio/motor memory. Many are limited to just 50-60min, however, often you may find you have the option of staying in back to back classes which can then make it easy to get 2hr of training in. #4: Home Trainer Based Workouts – Main Focus today One Major Benefit for trainer based workouts is that you get more bang for the buck in the TIME spent department. In general 45 minutes on the trainer equals about 60 minutes on the road. How: Think about it, there are no stops for traffic lights, stop signs, intersections, no stopping to eat, fuel etc, and no coasting! ALSO SAFER!! I love riding outdoors but really it is a ZOO out there, especially with the added dangers of distracted drivers courtesy of smart phones. Sadly you do not have to look far, to find many reports of terrible accidents where cyclists have been hit by cars. Some professional athletes, perhaps the most famous, Andy Potts, is known for doing virtually ALL his bike training indoors. Types of Indoor trainers: Basic resistant trainers (NON Computerized): These utilize wind, magnets or Fluid encapsulated units to generate resistance. These are now being built to feel smoother and provide a more road like feel. Many are designed such that in order to change resistance levels you simple switch gears. Some older generation basic unites had levers or switches to change resistance. Rollers: Great for keeping balance intact, but are easy to crash off of (see Youtube for numerous examples) Smart trainers: These are GAME CHANGERS! Smart trainers use computers to modulate resistance levels, therefore, giving you the ability to dial in exactly the level of resistance desired. They often sync with numerous programs that allow you to ride pre-programmed rides or in many cases you can plug in a bike workout from your coach or training plan! The big benefit is with these trainers there is No more slacking! If you are feeling tired and fail to put out the wattage required by the workout, it will grind you to a halt! Popular programs include; Zwift, Cycleops Virtual Training, and Trainer Road. These programs let you pick actual courses and the computer will create the nearly identical resistance at each point along the road, want to ride that 13 mi stretch of climbs on the back of the IMLP course, no problem, you can do it from home!! Guess What? It’s even better, many of these programs allow you to virtually race people from all over the world!!! I hear they are AWESOME, I haven’t yet tried them because frankly, I am having a blast using Trainer Road to program my coaches workouts into my trainer and then I will stream Netflix! Currently I am biking through The Walking Dead… Tips on Setting up your own training space aka Pain cave Get a trainer! Examples, Kurt Kinetic, CycleOps Power Beam Pro (the model I currently use), Tacx, Computrainer, Lemond,Wahoo Kicker, etc Get a mat that you can put under your bike and trainer to allow for easy clean-up. Trust me, the sweat piles up fast!! Fan/Air circulator, unless training for a HOT race Stand(s) for water/fuel/gels/food Sound system! Even those small set of speakers with subwoofers for laptops do a fine job. Simple Shelf to set computer/laptop, try to set at normal eye level to keep neck shoulders, back used to bike position USE IT, WORK HARD!!! So there you have it, despite the inevitable fact that winter is here in the Northeast, we do have many different options to use to not only keep up our bike fitness, but if we plan smart, we should come out of winter both stronger and faster!! Links https://www.cycleops.com/product/powerbeam http://www.racermateinc.com/computrainer https://www.trainerroad.com http://zwift.com http://www.diamondback.com/shop/bikes/mountain/trail/fat/el-oso-grande The post PPP 003: Keeping Bike Fitness Throughout New England Winters appeared first on .
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