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athletic longevity and peak performance as we age
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6 days ago
#90 — In Search of Lost Athleticism with Menachem Brodie
What is athleticism?
* Aerobic Endurance — also known as cardiovascular fitness and stamina, is the ability to exercise continuously for extended periods without tiring.
* Muscular Endurance — the ability to repeat a series of muscle contractions without fatiguing.
* Muscle Strength — the ability to carry out work against a resistance.
* Explosive Power — the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements.
* Speed / Quickness — the ability to move quickly across the ground or move limbs rapidly to grab or throw.
* Anaerobic Capacity — long sprinting ability, or the ability recover from repeat sprints (glycolytic system)
* Flexibility — the capacity of a joint to move through its full range of motion, which is important for execution of the techniques of sports.
* Agility — the ability to quickly change body position or direction of the body.
* Balance and Coordination — the ability to stay upright or stay in control of body movement is an important component of many sports skills.
* Reaction Time — the ability to respond quickly to a stimulus.
* Analytic and Tactical Ability— the ability of the mental system to evaluate and react to strategic situations (tactical ability).
* Motivation and Self Confidence — a motivated and focused athlete, with a level of belief in themselves, often seen as arrogance in athletes.
* Coping with Pressure — the ability to stay focused and perform up to expectations while under increasing pressure, and under changing conditions.
* Skill and Technique — the specific skill set and technique required to be successful in a particular sport. Contact Info
* Website: humanvortextraining.com
* YouTube: https://www.youtube.com/user/HVTraining\
* Instagram: http://instagram.com/hvtraining
* Facebook: https://www.facebook.com/HVT412/
* Strength training certification course: http://s.bl-1.com/h/dl5nV3pk?url=https://strength-training-for-cyclist-certification.mykajabi.com/hvt-launch-closed Menachem Brodie Bio
With over 20years of coaching experience and a sports-medicine background spanning from Emergency Medicine & Physical Therapy settings, to the NCAA Division I Strength & Conditioning setting, Coach Brodie brings with him an incredibly unique & diverse skill set, which has led to his work as a Health & Fitness Engineer for international companies in the Health, Wellness, & Fitness fields. Coaching since 2000, Menachem Brodie has been working with athletes in a number of settings, and a broad variety of sports. From Basketball and Cycling, to CrossFit and Triathlon, Brodie has helped numerous athletes to attain their goals, and beyond.
With his belief that one should Train Smarter, Not Harder, he has developed and polished his training philosophy over the last 2 decades, in order to allow his clients and athletes to not only excel in their sport of choice, but also in their professional lives. Having earned a degree in Exercise Science from the University of Pittsburgh, Brodie has experience across the Health & Fitness spectrum including having worked as an Exercise Physiologist for a Bariatric Surgery Center for 2 years, working as the Strength & Conditioning coach in a Physical Therapy clinic for those who needed more guidance and direction to return to their sport or hobby, and working as an EMT running 911 calls. Suffice it to say, Brodie’s experience and background are far more reaching than the average coaches.
Menachem‘s Certifications include:
* USA Cycling Expert Coach, with Distinction
* USA Cycling Power Based Training Certified
* LEOMO Type-R Certified Coach
* NSCA-Certified Strength & Conditioning Specialist
* Precision Nutrition Level 1 Certified Coach
* Postpartum Corrective Exercise Specialist
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Feb 26, 2023
[re-release] Breathing Well is a Skill (w/George Dallam, PhD from 2021)
This is re-release of a shortened version of Episode 50 (1.5 hours long)....I cut out the good and left the great. If you haven't listened to the full episode, start with this one and then graduate to the full story from George Dallam, PhD.
Nasal breathing is not a trick or hack to get an unnatural advantage. Nasal breathing is the designed in way to breathe properly. Not nasal breathing causes health and performance problems. But it's never too late to do it right. Learn the why's and how's of nasal breathing from George Dallam, PhD. Dr. Dallam says, "One simple rule: breath through nose all the time, or as much as possible."
Benefits of nasal breathing:
* Better filtering of particles and viruses (less nasal infection, bronchitis). Filtering becomes even more important when exercising because we take in so much more air.
* Less water lost though breathing
* Less energy spent on breathing (more energy for locomotion); higher O2 extracted per breath (higher efficiency)
* Recovery from "EIB" exercise induced bronchoconstriction (exercise induced asthma)
* Provides a powerful training stimulus to improve fitness…make you faster even if you go back to mouth breathing in high intensity efforts, such as races
* Improved stress management
* Better sleep, and overall improved recovery from exercise (lower stress, avoidance of snoring)
* Better posture and movement ability with improved diaphragm activity
* Functional movement benefits —diaphragm is a major core muscle that is under strength when we mouth breathe.
* Avoids possible damage to the heart from over breathing (a hypothesis from Dr Dallam) Notes from discussion with George Dallam, PhD Myths about breathing:
* I feel the need to breath faster when I need more oxygen — mostly false. It is the presence of higher than usual CO2 in the blood that causes the “air hunger”
* CO2 is bad, and needs to be removed as fast as possible — false; CO2 is necessary for normal bodily functions. Too much AND too little CO2 are bad for the body.
* Breathing faster brings in more oxygen (superoxygenation) — no; red blood cells are generally 95-98% oxygenated after passing by lungs. You don’t get more oxygen into red blood cells, you just lose more CO2 from blood plasma, which creates problems for the body
* Breathing doesn’t take much energy or oxygen to do — false. During exercise, breathing can use as much as 15% of the total energy burn of the body…15% of the oxygen being used. If we can save 25% of that by breathing more efficiently (less breathing for same oxygen), we’ll have more oxygen left over for other muscles to use.
* An athlete cannot get enough oxygen for exercise though just nasal breathing — false. It is easy to see why people would come to this conclusion after one attempt, but with adaptation, many elite athletes compete using just nasal breathing. What does the nose do for us?
* Conditioning of the air: humidifying the air and warming up the air. Reduce lung dehydration and related wheezing and breathing problems
* Filtering: particulates (dust, smoke), viruses are captured instead of putting in lungs. Avoid damaging lungs long-term (emphysema, cancer) and reduce infections impacting lungs.
* Increasing air resistance…forces a recruitment of the diaphragm which is the best muscle for efficient breathing. Breath through the nose, then you will breath diaphragmatically without thinking. You can stop trying to train yourself to “Belly Breath”.
* Calming. Reducing stress. Deep slower breathing vs. quicker shallow breathing activates the parasympathetic nervous system…lowers the stress level of the body. This is definitely true at rest. For athletics, peak performance comes of being able to relax into the effort..not by trying as hard as possible, so stress level might also play a role in athletic performance.
* More efficient breathing: breathe less to get the same amount of oxygen. 25% less breathing when nasal breathing. So the 15% of total energy expenditure being spent on breathing is lowered to 11.5%….a 3.5% point reduction in energy used for breathing that can now be used elsewhere. This is the same level of economy improvement that elite endurance athletes seek to obtain from using weight training…and this is just from breathing through your nose.
* Avoids the over breathing associated with mouth breathing. Over-breathing MAY be a cause of damage to the heart seen in endurance athletes as a higher incidence of AFib….lowering of CO2 in blood (from over breathing) results in blood flow restriction, which may be a cause to a lack of blood flow (a lack of oxygen) to the heart. Related to Exercise Induced Asthma / Bronchial restriction (EIB)
* The lungs are filled with alveoli … the little sacs that allow the body to exchange gases. Single cell thick, covered in a surfactant that allows the sacs to stay open even at low pressure.
* The lung environment is very liquid and very delicate.
* Imagine blowdrying wet tissue paper with a hairdryer…not good.
* When the air comes into lungs via the mouth, the air is not treated. Everyone has experienced coughing…the only way we have to get stuff out of our lungs that shouldn’t be there. It also is what happens when we have damaged our lungs, whether from breathing air that is too cold or too hot or too dry or too wet or filled with damaging particulates or just through over extertion.
* Our body creates “broncho constriction” to protect the lungs. If you ever had a wheeze at the end of your exhales, you’ve had this thing.
* This correlates very highly with mouth breathing athletes. Bronchio restriction is vey common among elite athletes…cycling, swimming, running. 20-50% of population vs. 5% among sedentary population. The more you breath, the more important it is to treat the air you breath and protect the lungs.
* The availability of broncho inhalers may just be serving to allow us to overcome our natural defense again damaging our lungs from mouth breathing. HOW TO NASAL BREATHE?
The transition to nasal breathing is easier for some people. Some people feel a terrible air hunger while others get used to it very quickly. The path forward for everyone is to find your way to just the threshold point that your body can do it…with just a suggestion of air hunger…and then move higher over time. It takes 6 weeks to 6 months. Three key variables that impact time to adapt:
* Existing sensitivity to CO2. If low sensitivity, then short time to adapt.
* How well developed is the diaphragm muscle. The more you need to build, the longer it will take.
* How dedicated is the effort to adapt. The more you nasal breath, the faster you will adapt. What do you need to do to be able to nasal breathe all the time? Break / Start the Habit
* Break the habit of mouth breathing. Do it whenever you realize you are not nasal breathing. Set reminders. (See Episode 45 on building habits: https://www.wiseathletes.com/podcast/45-build-strong-habits-with-samuel-salzer/https://www.wiseathletes.com/podcast/45-build-strong-habits-with-samuel-salzer/):
* During exercise, put a little water in your mouth so you don’t have to think about nasal breathing.
* According to Dr. Dallam, "I also found that focusing on nasal breathing during exercise facilitated focusing on it throughout the rest of my life as well. While subjective at best, I consider that I am more relaxed, more thoughtful, sleeping better and happier as a direct result.”
* Once you can do your endurance & recovery workouts while nasal breathing, the adaptation will go very fast because that is most of your training. And, if you are nasal breathing outside of exercise as well, you are essentially always nasal breathing at this point.
* You’ll adapt even faster if you will take down the level of ef…
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Feb 19, 2023
#89 — Better Athleticism via Foot-Core Connection w/Emily Splichal DPM
Dr Emily
As a Podiatrist, Human Movement Specialist, and Global Leader in Barefoot Science and Rehabilitation, Dr. Splichal has developed a keen eye for movement dysfunction and neuromuscular control during gait.
Originally trained as a surgeon through Beth Israel Medical Center in New York City and Mt Vernon Hospital in Mt Vernon, NY, in 2017 Dr. Splichal put down her scalpel and shifted her practice to one that is built around functional and regenerative medicine. Tips:
Activation – walk barefoot 30 min/day. Spikey ball 2x/d
Strength – muscles in foot. "Core" of foot is fascially connected to body core and pelvis. Forward lean. Feet shoulder width apart. Rock body forward…push toes to come back up. Stand on one leg for 30 seconds. Look for youtube videos for more.
Recovery – massage for feet to improve circulation. 5 minute foot release. Stand on golf ball.
Naboso.com
barefootstrong.com
Dremilysplichal.com
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Feb 9, 2023
#88 — How to get a strong heart for performance and health (& much more) w/Dr Ben Levine
I thought it timely to look deeply into the heart of the older athlete. I think about my heart a lot. I am constantly monitoring my resting heart rate, my training heart rate, my HRV, how my heart feels when I am going all out, and I think hard about how to make my heart work better today and tomorrow and long into the future. I thought it was time to talk to the one and only Benjamin Levine, MD, a practicing cardiologist and researcher with an amazing track record in Sports cardiology and cardiovascular physiology and exercise.
Dr. Levine is also the founder and Director of the Institute for Exercise and Environmental Medicine at Texas Health Presbyterian Hospital Dallas, Professor of Internal Medicine/Cardiology and Distinguished Professor of Exercise Sciences at the University of Texas Southwestern Medical Center.
Dr Levine is the real deal, and this short conversation is so chock full of useful information you’ll want to listen twice.
All right let’s talk to dr Benjamin Levine.
https://www.texashealth.org/ieem/About-Us/Directors-Letter
IEEM: https://www.texashealth.org/ieem
BIO: https://www.texashealth.org/ieem/Faculty/Benjamin-Levine
Institute for Exercise and Environmental Medicine: https://www.texashealth.org/ieem
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Jan 29, 2023
#87 — Zeroing-in on Fun AND Fitness (p.2 of 2 with Hunter Allen)
* Episode 86 -- Part 1: basic training principles, key training & physiology terms, simplified training intensity levels
* Episode 87 (this episode): Part 2: deep dive into "no man's land" and sweetspot, how to prioritize training efforts, and more on why building in fun is the key Hunter Allen Bio:
* Ex-Pro cyclist
* Peaks Coaching Group Founder, CEO
* USAC Level 1 Coach …. Focusing on : Road Cyclists, MTB and Tri
* Co-Founder TrainingPeaks WKO
* Co-Author “ Training and Racing with a Power Meter ”
* Co-Author " Triathlon Training With Power "
* Co-Author “ Cutting Edge Cycling ”
* 2008 Olympic USA BMX Team Technical Coach
* And, it should be noted, still a super fit dude (298 FTP)
Peaks Coaching Group: http://www.peakscoachinggroup.com/
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Jan 24, 2023
#86 — Make Training Fun for Better Performance (p.1 of 2 with Hunter Allen)
* Episode 86 (this episode) Part 1: basic training principles, key training & physiology terms, simplified training intensity levels
* Episode 87: Part 2: deep dive into "no man's land" and sweetspot, how to prioritize training efforts, and more on why building in fun is the key Hunter Allen Bio:
* Ex-Pro cyclist
* Peaks Coaching Group Founder, CEO
* USAC Level 1 Coach …. Focusing on : Road Cyclists, MTB and Tri
* Co-Founder TrainingPeaks WKO
* Co-Author “ Training and Racing with a Power Meter ”
* Co-Author " Triathlon Training With Power "
* Co-Author “ Cutting Edge Cycling ”
* 2008 Olympic USA BMX Team Technical Coach
* And, it should be noted, still a super fit dude (298 FTP)
Peaks Coaching Group: http://www.peakscoachinggroup.com/
Download slides from Hunter Notes
5 Levels of Intensity Countdown (the Wise Athletes simplified version) LEVEL FIVE (5):
Short maximum output efforts above threshold. This level includes VO2max testing efforts (so a 10 second flying 200 on the track to a 5 minute VO2Max effort), — you are using everything you got. All out for a short time. Pacing is hard without practice but what is notable is how, even with proper pacing, you fail to maintain the power output after a very short time. This is similar to weight lifting…the bigger the weight, the fewer the reps. The fast twitch muscles fatigue quickly from using up ATP and accumulation of waste products that make the muscle environment more acidic and interfere with the muscle function. At this level, oxygen is the limiter. After a rest, the muscle recovers and can go again but not quite as well. This process can be repeated a few times but the fast twitch muscle will get fatigued (maybe damaged?) and need to heal and adapt before the next effort (hopefully a couple days hence if you went to failure). At this level, you really need a power meter or smart trainer to measure your power output for the training interval. HR won’t help because of the delay in HR response. LEVEL FOUR (4):
Lactate threshold / FTP/ steady state (around an hour) — it’s a concept as much as it’s a power output that can be sustained as long as glucose is available to burn and lactate can be cleared and used by the mitochondria. Similar to this is the Functional Threshold Power….It’s called functional because an hour is a nice round number and is approximately the time needed to complete a 40k TT which is a standard TT distance in cycling. This might also be about the time it takes to burn through available glucose. You are breathing heavily but steadily. You are not talking. At this level, if you paced it correctly, glucose is the limiter, not oxygen. A power meter is helpful but you could also do an FTP test based on distance covered in 1 hour or time to compete 25 miles. LEVEL THREE (3)
Tempo / Sweetspot (also called “no man’s land”) is in-between lactate threshold and endurance pace. This is where racing lives unless it is a very short or very long race. This is advertised as being more time-efficient than polarized training. Sweetspot is the high end, just below Threshold, while Tempo is the lower end, just above Endurance/FatMax level. LEVEL TWO (2):
Endurance/ fat max (a long time). This is the famous Zone 2 which is said to be where your fat max effort level is located as well. You can talk in sentences because you can easily breath in enough air for this effort. This is the effort level that not only maximizes the burning of fat, it stimulates the building of healthy mitochondria and the volume of type 1 muscle fibers. Building more type 1 muscle fiber gives the cyclist the ability to ride harder for longer, and clear the lactate generated by the fast twitch muscle for a much high power output for longer time. At this level, paced correctly, you don’t have an obvious limit. If you are not used to the time in the saddle, then all sorts of things can go wrong eventually, but it isn’t oxygen or fuel. Here a HR monitor is most helpful. After you figure out your endurance pace HR, stay below it. LEVEL ONE (1):
Recovery ride. This does not feel like exercise. Just get the blood flowing to help with repair. Use the time for focus on technique: perfect pedaling, higher cadence coordination, deep rhythmic breathing training. Go easy at whatever HR or power comes out. Easy. Recovery.
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Jan 6, 2023
#85 — A Mindset for Athletic Longevity with Carrie Jackson
Carrie Jackson
Certified Mental Performance Consultant through the Association for Applied Sport Psychology and co-author of the book Rebound
Carrie has helped athletes achieve amazing athletic accomplishments – things they never thought were possible for them. She's worked with athletes that get so nervous before competition they wondered if they should quit; now those same athletes show up to their events and not only perform well, but actually enjoy it! She's worked with injured athletes through their recovery and helped them return to their sport only to have their greatest season yet. Contact Carrie
https://carriejackson.com/
Rebound
Top Your Game
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Dec 18, 2022
#84 — Psyche of the Injured Athlete w/Dr Laura Miele
Dr. Miele Bio
Dr. Miele runs her own business ‘Mind over Body Athletics, LLC’ in which she trains and consults athletes and coaches in a variety of sports, sport psychology, injury prevention, and training methods.
Dr. Miele played Division I basketball at Arizona State; was Tight End for the Arizona Caliente, of the Women’s Professional Football League; and was also a New York Golden Gloves semi-finalist in 2004. She began coaching athletes in 1986 and has been involved as a personal exercise and fitness trainer since 1994. Dr. Miele has traveled extensively throughout the United States and Europe as an athlete and coach and has been involved in consulting, coaching and teaching a wide range of sports including but not limited to; Basketball, Volleyball, Softball, Baseball, Football, Archery, Bowling, Figure Skating, Hockey, Boxing, Wrestling, Field Sports, Golf, Soccer, Swimming, Track and Field, Gymnastics and Tennis. Links to resources
Dr. Laura Miele's website: https://www.sportfitnessconsulting.com/
Psyche of the Injured Athlete on Amazon: https://a.co/d/4qDlEdI
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Nov 28, 2022
#83 — Pain Solutions: Real vs. Hype w/Paul Ingraham of PainScience.com
Paul says that the science of aches, pains, and injuries is surprisingly weird, controversial, and interesting, and his job is to translate it for both patients and pros. In his writing, he works to make it friendlier than the institutional health care sites, but more scholarly and detailed than most health blogs.
My own experience on painscience.com was shocking....I was shocked at how gullible I have been over these many years. It was humbling to find several “areas of no doubt” ….of ”universal truths”, I thought ….that are actually based on repeated anecdote and faith in authority instead of scientific fact. I always thought that I was skeptical but it turned out I was a sucker for a well-articulated, logical explanation.
Listen in to discover your own pain solutions that will really work for you. Pertinent Links to PainScience.com
https://sciencebasedmedicine.org/why-i-quit-my-massage-therapy-career/ https://www.painscience.com/structuralism
https://www.painscience.com/historical_perspective
https://www.painscience.com/stretching
https://www.painscience.com/what_works https://www.painscience.com/art_of_rest Paul Ingraham Bio
Paul Ingraham is a Vancouver science writer and a former Registered Massage Therapist. He left that profession over concerns about pseudoscientific beliefs and practices, and went on to create PainScience.com, a website about the science of pain, injury, treatment, and rehab, where he has published hundreds of articles and ten books on these themes, the most successful of which is his guide to the tricky topic of "trigger points." He's also a reluctant runner and, until very recet retirement, an avid ultimate player (the Frisbee sport) with a long list of his own sports injuries and pain problems.
https://www.painscience.com https://www.painscience.com/about.php https://www.painscience.com/about-paul-ingraham.php
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Nov 20, 2022
# 82 — Mind Over Muscle: How to Tolerate Suffering as an Athlete w/Matt Fitzgerald
Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es Listen in as Matt and I explore his knowledge of the psychology of suffering...or dealing with discomfort in sport. Few people manage to reach their potential because they don't know how to find the limits. They quit on themselves. And they regret it.
Bio -- Matt Fitzgerald
Website: https://mattfitzgerald.org/
Starting with a job offer from Bill Katovsky, the original founder of Triathlete, to join the tiny staff of an endurance sports startup magazine based in Sausalito, Matt has written for AthletesVillage.com, Active.com, Competitor Group, and his writing has appeared in Bicycling, Maxim, Men’s Fitness, Men’s Health, Men’s Journal, Outside, Shape, Stuff, and Women’s Health. Matt has a special passion for writing books and has written many.
Matt is also a certified sports nutritionist, and has served as a consultant to numerous sports nutrition companies, including Energy First, Healthy Directions, PacificHealth Labs, and Next Proteins. Having coached for Carmichael Training Systems in the early 2000’s, Matt continues to design readymade training plans for triathletes and runners that are sold through TrainingPeaks.com and FinalSurge.com, as well as customized plans available through this website.
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Nov 6, 2022
#81 – Muscle Building Nutrition for Endurance Athletes w/James Morehen, PhD
Topics covered
* Use of protein for maintenance and building muscle when combined with exercise
* How much protein? Timing? Use of supplementation?
* What else is helpful? Creatine? Omega's? Vitamins? Minerals?
* How to lose body fat without losing muscle? Is fasting or intermittent fasting a good idea for the older athlete? Related podcast episodes:
* Body Composition: https://www.wiseathletes.com/podcast/76-body-composition-sports-performance-w-matt-fitzgerald/
* Optimizing Muscle: https://www.wiseathletes.com/podcast/65-optimizing-aging-muscle-w-brendan-egan-phd/
* Nutrition for Recovery: https://www.wiseathletes.com/podcast/19-nutrition-for-recovery-with-ec-synkowski/ Bio
https://morehenperformance.com/
Jame Morehen, PhD is a a published author and respected performance nutritionist registered with the Sport and Exercise Nutrition Register (SENr). James seeks to help individuals achieve optimal health, wellness and performance with individual performance nutrit…
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Oct 29, 2022
#80 — Power to the Pelvis w/Dr. Susie Gronski
drsusieg.com
DR. SUSIE GRONSKI —
* Licensed doctor of physical therapy since 2010
* Certified pelvic rehabilitation practitioner
* Sex counselor and AASECT certified sexuality educator (University of Michigan trained)
* Author of Pelvic Pain The Ultimate Cock Block
* International male pelvic pain and sexual health educator
A licensed doctor of physical therapy, certified pelvic rehabilitation practitioner, international teacher, and creator of one-to-one and self-paced health programs that help men with pelvic pain become experts in treating themselves. 5 S’s
* Support - for organs that sit on top of pelvis
* Stability - structural control over distal actions
* Sump pump - pee, semen
* Sexual appreciation
* Sphincteric control
The major health knock on cycling has been its potentially negative effects on pelvic health. Rigorous training on a thin bicycle saddle (seat) can cause unwanted rubbing and prolonged pressure that leads to decreased blood…
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Oct 22, 2022
#79 — Fasting: The Oldest Cure in the World w/Steve Hendricks
Steve Hendricks, author of The Oldest Cure in the World.
Stevehendricks.org/
Bookshop.org
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Oct 15, 2022
#78 — Bone Health Plus w/Melissa Rittenhouse PhD
Improving bone health through nutrition and exercise...advice from Melissa Rittenhouse PhD, endurance athlete, registered dietitian, certified specialist in sports dietetics, PhD in Exercise Physiology.
sportsandwellnessnutrition.com/ Melissa Rittenhouse PhD, RD, CSSD.
* Registered Dietitian
* Certified Specialist in Sports Dietetics.
* PhD in Exercise Physiology
Dr Rittenhouse has been practicing in the areas of sports nutrition and human performance since 2002. She is a sports dietitian, and a Road Runners Club of America (RRCA) certified coach. She participated in the 2004, 2008 and 2012 Olympic Marathon Trials.
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Oct 8, 2022
#77– Salt vs Electrolytes with Andy Blow
Andy Blow Bio
Andy Blow is a Sports Scientist with a BSc Honours degree in Sports and Exercise Science from the University of Bath. An expert in hydration, he has co-authored a number of scientific studies and books.
He was once the Team Sports Scientist for the Benetton and Renault Formula 1 teams and remains an adviser to the Porsche Human Performance Centre at Silverstone.
Andy has finished in the top 10 of IRONMAN and IRONMAN 70.3 races, as well as winning an XTERRA Age Group World title. It was his own struggles with cramp that led to him specializing in hydration and founding Precision Fuel & Hydration. Andy Online
https://www.precisionfuelandhydration.com/ https://www.instagram.com/precisionfandh/ https://www.facebook.com/precisionfandh/ https://www.twitter.com/precisionfandh/ Andy's Articles
https://www.trainingpeaks.com/blog/should-athletes-avoid-salt/
https://www.trainingpeaks.com/blog/3-ways-your-hydration-status-changes-as-you-age/
https://www.trainingpeaks.com/blog/…
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Sep 18, 2022
#76 – Body Composition & Sports Performance w/Matt Fitzgerald
Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es Listen in as Matt and I explore his knowledge of managing body composition and the use of sugar for sports performance...and how the two propositions are not in conflict.
Bio -- Matt Fitzgerald
Website: https://mattfitzgerald.org/
Starting with a job offer from Bill Katovsky, the original founder of Triathlete, to join the tiny staff of an endurance sports startup magazine based in Sausalito, Matt has written for AthletesVillage.com, Active.com, Competitor Group, and his writing has appeared in Bicycling, Maxim, Men’s Fitness, Men’s Health, Men’s Journal, Outside, Shape, Stuff, and Women’s Health. Matt has a special passion for writing books and has written many.
Matt is also a certified sports nutritionist, and has served as a consultant to numerous sports nutrition companies, including Energy First, Healthy Directions, PacificHealth Labs, and Next Protein…
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Sep 7, 2022
#75 – Have Your Chocolate & Eat It Too w/Rym Selmi
Rym Selmi, the inventory of Miiro Chocolate.
The Latin miro, means “To Wonder.” Miiro Chocolate is all about helping people rediscover the carefree childlike wonder that makes life so special.
www.miiro.co
I have found that I am able to restrict myself from eating “bad” foods quite well. But I have begun to think I do not have a good balance between my health, athletic performance goals and …for lack of a better word….“enjoying myself”.
The key, I’ve been thinking, is to find a way to not suffer so much. To find a way to have healthier foods around me that I can have when I want but that are not engineered to make me lose control. So that I can find some sort of balance between healthiness and fitness AND having enjoyment in my food.
When I heard about Miiro Chocolate, a low-sugar but delicious chocolate, I thought I might have found what I was looking for...but I found so much more.
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Aug 28, 2022
#74 — Un-F**k Your Feet (w/Dr. Ray McClanahan)
Do you want foot shaped feet or shoe shaped feet? The answer lies in what you want your feet to do for you.
Do you want to fit into fashionably shaped pointy shoes? Just keep doing what you're doing.
Do you want pain-free feet, that can support your athletic endeavors ...feet that look like the foot you were born with....straight toes? Listen in. Who Is Dr Ray McClanahan?
Dr. Ray McClanahan completed his undergraduate studies at Liberty University in Lynchburg, Virginia, graduating with a Bachelor of Science in Education. Next, he attended Pennsylvania College of Podiatric Medicine (now Temple University School of Podiatric Medicine), and graduated in 1995. Upon graduation, he completed a two-year podiatric, surgical residency training in Portland, Oregon, at Legacy Health Systems and Kaiser Permanente as a Podiatric Physician and Surgeon.
Dr. McClanahan’s practice, Northwest Foot & Ankle in Portland, Oregon, allows him to care for those who find their highest joy when in motion.…
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Aug 14, 2022
#73 — An Easy End to Pain w/Rick Olderman, PT
Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es Orthopedic Physical Therapist -- Rick Olderman
Rick Olderman is a sports and orthopedic physical therapist with more than 25 years experience who specializes in helping people with chronic pain experience a pain-free life. He graduated with his Master’s Degree from The Krannert School of Physical Therapy at the University of Indianapolis in 1996. Listen in to hear Rick share his fundamental understanding about how the body works to create and solve pain.
If you have back pain, shoulder pain, headaches or some other chronic pain, you must listen to my talk with Rick. He explains is simple language how you and I can truly understand why we are having pain, and follow simple tips for resolving chronic pain quickly. Rick is the very best at giving simple instructions to find and fix the mistakes you and I make everyday that contribute to the pain in our bodies. Rick’s…
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Jul 31, 2022
#72 — Heart Rate Foundations of Fitness with Coach Hunter Allen
Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es
Heart rate is a powerful metric for guiding improvements in fitness. The only problem with heart rate is that while seemingly simple, it is really a complex aggregation of many variables that need to be considered and managed to make use of this valuable metric. Hunter tells us how to do it.
Hunter's latest venture: Project Fuerza -- NFT artwork
Hunter is co-author of the book “Training and Racing with a Power Meter” (with Dr. Andy Coggan). He also co-wrote “Cutting-Edge Cycling” with Dr. Stephen Cheung, was the co-developer of TrainingPeaks WKO software, and is the founder of Peaks Coaching Group. Widely known as one of the top experts in the world in coaching endurance athletes using power meters, Hunter Allen has been instrumental in developing and spreading the power training principles. Hunter is a USA Cycling Level 1 coach, was the 2008 BMX technical coa…
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Jul 12, 2022
#71 — Framework for Durability w/Dr Nick DiNubile
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
"How to get an Extended Warranty on your body."
Dr. Nick DiNubile is an Orthopaedic Surgeon specializing in Sports Medicine and is a Clinical Assistant Professor of the Department of Orthopaedic Surgery at the Hospital of the University of Pennsylvania. He is the author of the bestselling book, FrameWork- Your 7 Step Program for Healthy Muscles, Bones & Joints and is Executive Producer and host of the award winning national PBS television special, Your Body’s FrameWork. Dr. Nick has served on The President’s Council on Physical Fitness and Sports with Arnold Schwarzenegger and also sits on the board as well as serves as the Chief Medical Officer of The American Council on Exercise (ACE). He has worked with Philadelphia 76ers, the Pennsylvania Ballet, and countless athletes and celebrities. Most recently he has been named Vice President of The American Academy of Anti-Aging Medicine. drnick.com
D…
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Jun 27, 2022
#70 — Healing Yourself w/ Joe Taft
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Joe Taft was born a mover. He has always found refuge in the pursuit of excellence in a variety of sports and outdoor activities. He has been studying human movement patterns as either an athlete, coach or the teacher in a variety of sports, such as skiing, tennis, kayaking and yoga. In 1990, after a decade-long career in whitewater kayaking, Joe discovered yoga. Yoga provided Joe the insights into how the body desires balance in order to be pain-free and how to apply subtle alignment actions at the right time.
Levels of Progression:
* Find something that is a means to an end (e.g., driving to work, washing dishes), and do it mindfully.
* Do a workout but be super mindful in what you are doing (e.g. your foot hitting the ground, your breathing)
* Do a daily stretch or a time where you are "in you body" to practice awareness of how your body is feeling BIO
Joe (E-RYT500 and YACEP) has been teac…
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Jun 17, 2022
#69 — Longevity Longcuts & Shortcuts w/ Dr. Brad Stanfield
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Brad Stanfield, MD
Today on episode #69, I talk with Dr. Brad Stanfield, a medical doctor and searcher for ways to optimize longevity. This is a impossibly complex subject fraught with wrong-headed shortcuts, snake oil, and marketing lies.
* What is aging?
* How to stop accelerated aging?
* Supplements to take to help offset the impact of aging? No mega dosing.. Some good ones: Vitamin D, omega 3, zinc, magnesium (threonate), creatine, collagen, glycine,
*
Dr Stanfield's prediction of chemicals that will prove to make a big difference in longevity and healthspan:
* Rapamycin -- look after the protein / MTor type of issues
* Stains -- look after the fat / cholesterol issues
* SGLT2 Inhibitors -- blood sugar related issues
Contact info:
https://drstanfield.com/
https://www.youtube.com/c/DrBradStanfield/about
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836174/
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Jun 10, 2022
#68 — Becoming Anti-Fragile w/Dr Mike T Nelson
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Mike T Nelson, PhD
Today on episode #68, I talk with Dr. Mike T Nelson, the creator of the Flex Diet for building metabolic flexibility, and now the Phys Flex certification for building anti-fragility across a range of physical and mental functions.
Episode 32: https://www.wiseathletes.com/podcast/32-helping-older-athletes-feel-young-again-via-metabolic-and-physiologic-flexibility-with-dr-mike-t-nelson/ Bio
Creator of the Flex Diet Certification & Phys Flex Certification, kiteboarder, lifter of odd objects, metal music lover.
* PHD IN EXERCISE PHYSIOLOGY FROM UNIVERSITY OF MINNESOTA
* BA IN NATURAL SCIENCE FROM ST. SCHOLASTICA
* MS IN BIOMECHANICS FROM MICHIGAN TECHNOLOGICAL UNIVERSITY
* ASSOCIATE PROFESSOR AT CARRICK INSTITUTE FOR CLINICAL NEUROLOGY
* MEMBER OF THE AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM)
* CERTIFIED SPORTS NUTRITIONIST FROM THE INTERNATIONAL SOCIETY OF SPORTS NUT…
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May 22, 2022
#67 — Hormone Health for the Older Male & Female Athlete w/Dr Kyle Gillett
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Dr. Kyle Gillett
Today on episode #67, I talk with Dr. Kyle Gillett, a medical doctor and expert in hormonal health. Dr Gillett and I attempted to cover this broad topic in under an hour by avoiding the technical details and focusing on the high-level tips on how the older athlete can recover and maintain hormonal health for improved general health, higher fitness, and a better quality of life. Listen in to hear about the surprising mistakes people make with common supplements and other tips for dealing with common conditions such as: low energy, lack of focus, declining strength, and more.
When I was younger, I felt great all the time. Of course, back then ‘feeling great’ was just feeling normal. Now-a-days, ‘feeling great’ is a special thing, and I want more of it. Hormones are the key. Much of what Dr Gillett told me I had heard or read about before somewhere in the internet unive…
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May 15, 2022
#66 — Electrical Muscle Stimulation (EMS) for Training & Recovery w/Derek Hansen
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Derek Hansen is one of very few expert in using electronic muscle stimulation. WiseAthletes talks to Derek to finally understand how to get real benefit from your EMS unit.
Welcome back to the Wise Athletes podcast. Today on episode #66, I talk with Derek Hansen, a Certified Strength and Conditioning Specialist who has been using EMS or Electronic Muscle Stimulation as a part of his work with athletes of all ages seeking to recover from injury and surgery as well as seeking additional performance advantage.
I have owned and used an EMS device for years without really knowing what I was doing, so I decided to find out how it is done. Join me as Derek goes through the many ways EMS can be used by older athletes to deal with limited ROM, injuries, surgeries as well as simple recovery from exercise and as a substitute for exercise when traveling or otherwise unable to get it done the natural way.
Dere…
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May 7, 2022
#65 – Optimizing Aging Muscle, w/Brendan Egan, PhD
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Dr. Egan is an expert in skeletal muscle function and adaptation during aging. Brendan joins Wise Athletes today to share his unique insights into the synergy between nutrition and exercise interventions to optimize performance in older athletes.
BIO
Brendan Egan, PhD is Associate Professor of Sport and Exercise Physiology, and Deputy Head of School, in the School of Health and Human Performance at Dublin City University, Ireland, and a Visiting Research Scientist at the Florida Institute for Human and Machine Cognition, USA. His research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions to optimise performance in populations ranging from athletes to older adults. His research group performs human trials involving both acute and chronic interventions for outcomes around performance (physical a…
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Apr 29, 2022
#64 – Eating for Higher Energy w/Dr. Rick Johnson
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Discussion Summary:
Today I am pleased to present episode #64 with one of the world’s foremost experts on fructose and why people get fat, Dr Richard Johnson.
Today you will also learn some easy changes to your own lifestyle to improve your health, which is of course the foundation for being a strong athlete. I have already stopped eating added sugar, and after my first discussion with Dr. Johnson I stopped all high sodium foods. After today I started a routine of drinking 2 liters of water or green tea everyday to make sure I do not get dehydrated. Bio:
Website: https://drrichardjohnson.com
Richard J. Johnson, M.D. has been a practicing physician and clinical scientist for over 25 years. He is internationally recognized for his work on the role of sugar and its component fructose, in obesity and diabetes. His work has also revealed a fundamental role for uric acid (which is generated during fr…
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Mar 28, 2022
#63 — Boosting Testosterone Right with Rick Cohen, MD
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) "For men, think of your testosterone as an overall marker of your health and wellbeing."
Wondering about the benefits of sufficient testosterone? How do these grab you?
* Improved athletic performance
* Decreased workout recovery time—less joint pain, stiffness and muscle soreness
* Increased lean muscle mass and decreased body fat
* Enhanced libido and sexual function
* Feeling calmer, more stress-proof, and more positive about your life Listen in as Dr. Rick Cohen shares his tips for lifestyle tweaks to boost your testosterone.
(1) How do you know if you have a testosterone (and wellness) problem?
* Morning Wood (yes, that) -- #1 indicator
* Can't keep your muscle mass...losing muscle and adding body fat
* Can't recover as well or as fast as you used to do
* A lack of motivation....a feeling of "flatness"
* High blood sugar
* High stress
* Fatigue
Adam Test: https://www…
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Mar 24, 2022
#62 — Body Image & Eating Disorders, Doug Jowdy, PhD
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
Episode 3 of 3 with Dr Jowdy.
* Part 1 -- An introduction to common psychological impediments to athletic and health
* Part 2 - More details on what we can do to become stronger psychologically as well as physically
* Part 3 - Body image & eating disorders common to athletes
Today we explore the all-to-common problem of using exercise to compensate for eating disorders and body image issues. Dr. Doug Jowdy talks though how to think about this problem and how we can overcome it.
Website: https://www.drdougjowdy.com
Book: Gold Medal Mind: https://www.goldmedalmind.com
Dr. Jowdy has been practicing the art and science of psychology since 1986. He considers it a blessing to join people on their journey in the arena of sport, or in the game of life. It is his passion to serve as a guide to help others create a life that exceeds one’s expectations
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Mar 4, 2022
#61 — Mental Flexibility, Doug Jowdy, PhD
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
Episode 2 of 3 with Dr Jowdy.
* Part 1 -- An introduction to common psychological impediments to athletic and health
* Part 2 - More details on what we can do to become stronger psychologically as well as physically
* Part 3 - Body image & eating disorders common to athletes
Website: https://www.drdougjowdy.com
Book: Gold Medal Mind: https://www.goldmedalmind.com
Dr. Jowdy has been practicing the art and science of psychology since 1986. He considers it a blessing to join people on their journey in the arena of sport, or in the game of life. It is his passion to serve as a guide to help others create a life that exceeds one’s expectations
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Feb 25, 2022
#60 — A Winning Mind with Doug Jowdy, PhD
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
Episode 1 of 3 with Dr Jowdy.
* Part 1 -- An introduction to common psychological impediments to athletic and health
* Part 2 - More details on what we can do to become stronger psychologically as well as physically
* Part 3 - Body image & eating disorders common to athletes
Website: https://www.drdougjowdy.com
Book: Gold Medal Mind: https://www.goldmedalmind.com
Dr. Jowdy has been practicing the art and science of psychology since 1986. He considers it a blessing to join people on their journey in the arena of sport, or in the game of life. It is his passion to serve as a guide to help others create a life that exceeds one’s expectations
Private practice in Boulder and Denver where Dr. Jowdy specializes in sport psychology, psychological/medical conditions and personal growth. In his practice he sees both athletes and non-athletes between the ages of 9 and 65.
Dr. Doug Jowdy is on facul…
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Feb 21, 2022
#59 — Strength Training for Endurance, Chris Peden
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Outline of Discussion
Rules:
* Simple
* Minimal effective dose —
* Be patient
Goals:
* Do no harm
* Keep you fresh enough enough to ride
* Get stronger slowly
About Chris: https://ridethestruggle.com/blogs/struggle/winter-strength-training-plan-for-cyclists
Coach Chris Peden is strength coach to talented cyclists including Zoe Backstedt who currently holds Under 23 National, European and World titles on the road, track and in Cyclocross.
Chris believes the old way is not always the right way and highly recommends strength training to any cyclist looking to improve.
“Riding your bike should always be the main priority. However, incorporating strength training will further enhance cycling performance if it’s done right.”
Strength training enhances exercise economy, anaerobic capacity, lactate threshold, maximal strength, maximal speed and endurance, while also re…
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Feb 16, 2022
#58 — Is Sugar Really so Bad? (Richard Johnson, MD)
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Discussion Summary:
For many years now, I have been hearing that fructose, a component of table sugar and HFCS, is a particularly bad actor for my health. I decided it was finally time to find out if that was really true and if so why. Today I am pleased to present episode #58 with one of the world’s foremost experts on fructose, Dr Richard Johnson.
What you will learn today is that the problem is worse than you’d expect, but easier to solve than you’d imagine. Dr. Johnson will tell us why we put on excess weight, why we find it hard to sustain weight loss, why we get high blood pressure, type 2 diabetes, and gout, and how these disease are all related. Yeah. And, You will also learn some easy changes to your own lifestyle to improve your health, which is of course the foundation for being a strong athlete.
I can tell you that these illnesses run in my family, so I am taking Dr. Jo…
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Feb 12, 2022
#57 — Climb Strong with Tom Bell, UK Hill Climb Champion
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
Welcome back to the Wise Athletes podcast with Joe Lavelle and Glen Winkel. On today’s episode, number 57, we are joined by Tom Bell, UK Hill Climb National Champion who is a past UK mountain bike marathon national champion and the current UK Hill Climb National champion. Tom is a cycling performance consultant who with his wife Dr. Emma Wilkins, own High North Performance, a coaching company based in the UK.
Bio: Cycling performance consultant alongside wife Dr Emma Wilkins at High North Performance, a coaching company based in Harrogate UK. Multi-time UK national champion in various cycling disciplines; 2017 Mountain Bike Marathon National Champion and current (2021) UK Hill Climb National Champion. Links: https://highnorth.co.ukhttps://www.instagram.com/tombellco
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Feb 2, 2022
#56 – Mobility Drills –> Happy Body, Dr. Stephen Black
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
Dr. Stephen Black, CEO and Owner of Rocky Mountain Human Performance Center.
Stephen A Black, DSc, M.Ed., PT, ATC, CSCS is considered a world-renowned leader in the field of sports medicine, rehabilitation, fitness, and sports performance. As a physical therapist, athletic trainer, and certified strength and conditioning specialist, Stephen uses his background in sport biomechanics, movement quality, muscle imbalance, and manual therapy to specialize in all aspects of human performance. He has worked extensively with a variety of professional athletes and teams with emphasis on holistic care and an integrative approach.
website: http://www.rockymountainhpc.com/
Dr. Stephen Black, CEO and Owner of Rocky Mountain Human Performance Center.
Stephen A Black, DSc, M.Ed., PT, ATC, CSCS is considered a world-renowned leader in the field of sports medicine, rehabilitation, fitness, and sports performance.…
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Jan 15, 2022
#55 — A Grand Fondo From The Heart – Bluewater International Grandfondo
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Outline of Discussion
* The origin story behind BIG
* What was the result? Why did it succeed so well?
* How to replicate this in other cities? What are the keys? What are the layers…the sequence of what comes first, second, etc.? Summary of Key Points
4 pillars
* Community health -- Lowering barriers to access
* Charity
* Connection
* Fun
Keys:
* Non-profit with a cause that resonated with many people, cyclists and beyond
* Quality volunteers (enabled by the “no one is making money; we’re all in this together”)
* Support of professional and celebrity cyclists and personalities (no fees, just hotel plus 1 dinner: Hunter Allen, Lance Armstrong guy, Canadian continental league team, …)…also enabled by non-profit status?
* Effective board leadership…connections plus strong management skills
* A great jersey that people liked and wanted to wear
* Inclusive…
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Jan 11, 2022
#54 — Better Posture = More Power + Less Pain with Annette Verpillot
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) The Posturepro Method
We know that posture stems from your brain’s interpretation of the information it receives. We also know that your body is constantly fighting the effects of gravity in order to keep you upright or moving.
Proper posture allows your body to work efficiently against gravity. On the contrary, poor posture leads to excess energy expenditure in attempt to stay upright. This can be exhausting!
In order to optimize your posture, The Posturepro Method observes several elements: BRAIN-BODY
Muscles respond to the commands of the brain. A brain imbalance leads to a muscle imbalance. FOOT SENSOR
The weight distribution of your feet changes knee and hip mechanics. EYE SENSOR
The eye muscles tell your brain where your body is in space. TMJ
Recent studies have show that the position of the jaw affects our posture.
Annette’s biography: Annette Verpillot is the founder of Posturepro,…
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Jan 3, 2022
#53 — Wearables for Health & Fitness — Adam Bataineh MD
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Who is Dr. Adam Bataineh?
Adam Bataineh, MD: Internal medicine doctor focused on aging and longevity. Co-founder and chief medical officer of Span Health, a longevity-focused health coaching app.
The focus of the Wise Athletes podcast is older athletes, and how they can improve athletic performance today and retain their athletic capability for a long time.
As a group, older athletes are big users of performance tracking tools for heart rate, power output, speed, and distance; and more and more we are adding biometric tracking wearables for general health and fitness tracking, such as sleep duration and HRV. Dr Bataineh is an expert in the wearables market.
Dr. Adam Bataineh on Twitter: https://twitter.com/DrAdamBat Our discussion topics:
* Why do we need continuous tracking of anything? Why isn’t my annual physical and blood test with my family doctor good enough?
* An overview of the m…
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Dec 30, 2021
#52 — Make Your Joints Last a Lifetime – Howard Luks, MD
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) My Talk with Dr. Luks
Dr. Luks is a top Orthopedic Surgeon and Sports Medicine Physician who is also a masters endurance athlete. Dr Luks knows all too well how hard it can be and how important it is to remain athletic for the pleasures it brings to life as well as for the many health and longevity benefits that cannot be obtained in any other way.
In our discussion we cover a set of topics that are of interest to all older endurance athletes, including:
* How do I interpret that joint pain that appeared out of nowhere, and what should I do? When should I get an MRI?
* How to avoid training mistakes behind “overuse” injuries that can take away our athletic fun.
* Arthritis: ….. am I causing arthritis by exercising a lot? Should I rest my joints to let them heal?
* Surgery vs. no surgery: What’s this top orthopedic’s surgeon’s surprising perspective on the role for surgery?…
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Dec 13, 2021
#51 — The AFib Cure Co-Author, Dr John Day
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Who is Dr. John Day?
Dr. John Day is a cardiologist specializing in the treatment of atrial fibrillation and other abnormal heart rhythm conditions at St. Mark’s Hospital in Salt Lake City, Utah. He received his medical degree from John Hopkins and completed his residency and fellowships in cardiovascular medicine and cardiac electrophysiology at Stanford University. Dr. John Day is board certified in cardiology and cardiac electrophysiology.
* Since 2004, Dr. John Day has appeared as a health expert on all of the major television networks. For several years he had a weekly television segment on the CBS affiliate in Utah. Over 65,000 people now follow him through his newsletter, blog, or social media channels.
* In 2017 Dr. John Day published his first book, The Longevity Plan. This book went on to become an Amazon number one best seller and was named best books of 2017 by the Huffi…
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Dec 9, 2021
Bonus: Slaying Myths & Adapting to Nasal Breathing
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
This is a shortened version of Episode 50 (1.5 hours long)....I cut out the good and left the great. If you haven't listened to the full episode, start with this one and then graduate to the full story from George Dallam, PhD.
Nasal breathing is not a trick or hack to get an unnatural advantage. Nasal breathing is the designed in way to breathe properly. Not nasal breathing causes health and performance problems. But it's never too late to do it right. Learn the why's and how's of nasal breathing from George Dallam, PhD. Dr. Dallam says, "One simple rule: breath through nose all the time, or as much as possible."
Benefits of nasal breathing:
* Better filtering of particles and viruses (less nasal infection, bronchitis). Filtering becomes even more important when exercising because we take in so much more air.
* Less water lost though breathing
* Less energy spent on breathing (more e…
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Dec 5, 2021
#50 — The Science of Better Breathing with George Dallam, PhD
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
Nasal breathing is not a trick or hack to get an unnatural advantage. Nasal breathing is the designed in way to breathe properly. Not nasal breathing causes health and performance problems. But it's never too late to do it right. Learn the why's and how's of nasal breathing from George Dallam, PhD. Dr. Dallam says, "One simple rule: breath through nose all the time, or as much as possible."
Benefits of nasal breathing:
* Better filtering of particles and viruses (less nasal infection, bronchitis). Filtering becomes even more important when exercising because we take in so much more air.
* Less water lost though breathing
* Less energy spent on breathing (more energy for locomotion); higher O2 extracted per breath (higher efficiency)
* Recovery from "EIB" exercise induced bronchoconstriction (exercise induced asthma)
* Provides a powerful training stimulus to improve fitness…make you fas…
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Nov 29, 2021
#49 — Training for Injury Prevention with Matthew Smith, DC CES
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Matthew Smith, DC, CES
Dr. Matt Smith is a sports chiropractor, strength coach, and the founder of EverAthlete, an online strength training, injury prevention, and recovery resource for outdoor enthusiasts. Matt has been a trusted coach and consultant to some of the best athletes and highest performers in the world, helping them navigate injuries and perform at their best. EverAthlete website: https://www.everathlete.fit/
Instagram: https://www.instagram.com/everathlete/?hl=en
Part 1 — Breathwork for Recovery (episode 48) -- https://www.wiseathletes.com/podcast/48-breathwork-for-faster-recovery-matthew-smith-everathlete/
Part 2 — Injury Prevention for Older Athletes Older Athlete are particularly vulnerable to injuries:
* Many years to accumulate movement problems and muscle imbalances
* Past injuries from accidents
* Too much time sitting
* Too little cross-training
* Slower hea…
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Nov 28, 2021
#48 — Breathwork for Faster Recovery — Matthew Smith, EverAthlete
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Matthew Smith, DC, CES
Dr. Matt Smith is a sports chiropractor, strength coach, and the founder of EverAthlete, an online strength training, injury prevention, and recovery resource for outdoor enthusiasts. Matt has been a trusted coach and consultant to some of the best athletes and highest performers in the world, helping them navigate injuries and perform at their best. EverAthlete website: https://www.everathlete.fit/
Instagram: https://www.instagram.com/everathlete/?hl=en
Summary
During exercise, approximately 15% of the calories we burn is used for breathing. That is oxygen that is unavailable for our muscles that propel us. What if there was a way to be more efficient in breathing? What if that same skill in breathing would allow us to be more calm and recover faster? To sleep better? Wouldn’t that be a skill worth learning?
Overbreathing
* Caused by stress: shallow chest br…
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Nov 24, 2021
#47 — Dry Needling for Fast Healing — Christine Bell, PT
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Christine Bell
Christine Bell has more than 20 years of experience and expertise in treating orthopedic and sports injuries. Having worked in Australia, the UK and the USA she has learned many treatment methods and techniques and treated a vast array of sports and orthopedic conditions. She is an expert in many techniques for healing injured athletes, including Dry Needling, which is a super fast method of healing the soft tissues of an athletes body. Contact Christine here: https://aussie-pt.com/contact/
Mobility & Strength Class Video: https://us02web.zoom.us/rec/share/ZiE8tLNNrVTgvEJKjuN4aX28t5QQnnpejNOtholCGJ3f9t8f2k81M2yLCdCZy3wD.WJ4JM9iStHsHnhDQ Passcode: 71L&VPo+
Note: you need a long foam roller, a mat, hand weights and a small looped band for this workout. Notes from Discussion with Christie Bell, P.T.
Christine is in the business of fixing injured athletes Q: Why are you so good?
The fi…
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Nov 13, 2021
#46 — Forestalling Age with Fitness with Dr. Stephen Black
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
http://rockymountainhpc.com/dr.-black.html
Dr. Stephen Black is the CEO and Owner of Rocky Mountain Human Performance Center. He is an acknowledged leader in the field of sports medicine, rehabilitation, fitness, and sports performance. Dr. Black has worked extensively with professional and amateur athletes in many sports, leveraging his holistic and integrative approach to improve performance.
Dr. Black is himself a long-time, high-level athlete, who knows personally as well as professionally the challenges and opportunities available to us all for slowing the effects of aging with individualized programming for higher fitness and superior performance.
Dr. Black’s philosophy is to proactively addressing imbalances, deficiencies, and poor movement patterns to help older athletes become healthier and stronger while having fun.
Show Notes: not a transcript but a summary of the key points…
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Nov 6, 2021
#45 — Build Strong Habits with Samuel Salzer
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Build strong habits to find the consistency you need to create the life you want to live
Our Guest Today -- Samuel Salzer
https://www.samuelsalzer.com/
Samuel Salzer is a habit expert and experienced Behavioral Designer, specializing in creating scalable behavior change solutions. Co-author of the book Nudging in Practice - How to Make It Easy to Do The Right Thing and one of the world’s first Chief Behavioral Officer's in tech. He's co-founded the Habit Coach Professionals, providing the first certification dedicated to helping coaches level up their coaching business using tools and insights from behavioral science.
Changing behavior is hard. Generating engagement, increasing adherence, improving retention, maintaining growth — online or offline, it doesn’t matter. It’s hard. The good news? Behavioral Design makes it easier.
Sam is a expert in applying insights from Behavioral Science an…
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Oct 23, 2021
#44 – Chris Schwenker, PT, Virtual Cycling’s Biggest Fan
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Our Guest Today: Chris Schwenker, P.T.:
"Indoor Virtual Cycling is the evolution of our great sport. The Zommunique' (theZommunique.com) has it covered with in-depth reporting, eSports racing news, community features, cutting-edge training and performance research, tips, and suggestions. The ZOM's authoritative content team, led by its founder, Chris Schwenker, P.T., an avid virtual cyclist and Physical Therapist with over 25 years of experience, focuses on the athlete, the avatar, and everything in between." Chris Schwenker, P.T. background
* Semi-retired as owner and director of his private Orthopedic Physical Therapy practice after over 20 years, Chris is blessed with the freedom to pursue his passion for virtual cycling and writing.
* On a continual quest to give back to his bike for all the rewarding experiences and relationships it has provided him, he created a non-profit - The DIRT Da…
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Oct 10, 2021
#43 – Yoga for Cyclists with Hunter Allen
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Yoga for Cyclists? YES!
Yoga is everywhere, but is it for cyclists? YES! Hunter Allen was one of the first coaches to bring yoga to his clients to help them be more resilient, recover faster, and get stronger on the bike.
Using yoga to recover faster and get stronger on a bike.... with Coach Hunter Allen
Hello, and welcome back to the Wise Athletes podcast with Joe Lavelle and Dr. Glen Winkel. On today’s episode, number 43, we are joined by the legendary cycling coach Hunter Allen.
Hunter was co-author of the book “Training and Racing with a Power Meter” (with Dr. Andy Coggan) which has been translated into 8 languages and sold over 120,000 copies. He also co-wrote “Cutting-Edge Cycling” with Dr. Stephen Cheung, was the co-developer of TrainingPeaks WKO software, and was the founder of Peaks Coaching Group.
Episode 40 with Hunter Allen: https://www.wiseathletes.com/podcast/40-powe…
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Oct 3, 2021
#42 — Muscle Activation Technique for Performance and Pain, with Rhonda Mansell
Sponsor: RePowerU: 12 Elements of Fitness Assessment (a free service): https://formfaca.de/sm/SR_8_j7es
——— MAT is based on four pillars:
* Look at limits in range of motion (ROM), and where a limited ROM is found, look at the muscles involved in creating the normal ROM…those are the muscles that are weak or are not firing well
* Test those muscles to confirm inhibition
* Treat those muscles to reactivate them
* Then retest the range of motion to confirm resolution So, how long does the effect last?
“Until you break it”.
——— Outline of Discussion
What is MAT?
It’s a biomechanically based process designed to identify and correct muscular imbalances that are responsible for chronic tightness…pain….decreased performance. MAT practitioners do not treat pain directly…they don’t seek pain and go to the location of the pain to provide treatment. Instead, MAT practitioners look for imbalances between right and left side of body, which wou…
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Sep 20, 2021
#41 – How to Combine Strength & Cycling Training to get Faster on the Bike — Menachem Brodie
Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es Outline of Discussion - Year-Round Strength Training is a non-negotiable requirement for masters cyclists; Menachem tells us how to do it to get faster on the bike
Previous Episode with Menachem:
https://www.wiseathletes.com/podcast/38-truth-in-strength-training-for-masters-cyclists-with-menachem-brodie/ Videos referenced:
* Prone Glute Raise: https://www.youtube.com/watch?v=oIXiUdgUZ38
* Anatomical Adaptation Stage details: https://www.youtube.com/watch?v=m1f-HCWm5wE
* Goblet Squat: https://www.youtube.com/watch?v=ZaMwB7ANueY
* 3 Core Exercises for Cyclists: https://www.youtube.com/watch?v=QK5reUmwMsQ
* Bretzel: https://www.youtube.com/watch?v=-VczZv4Pbq8 Topics:
* Why Year-round is a non-negotiable for masters cyclists
* How to get the most out of your strength training
* The importance of posture
* What IS true core training"? 5 stages of strengt…
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Sep 14, 2021
#40 – Power Meter? Find your Superpower with Hunter Allen
Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es Power meters are everywhere, but few people really know how to use one to get higher performance
Using a Power Meter to find your super power on a bike.... with Coach Hunter Allen
Hello, and welcome back to the Wise Athletes podcast with Joe Lavelle and Dr. Glen Winkel. On today’s episode, number 40, we are joined by the one and only, the legendary cycling coach Hunter Allen.
Hunter was co-author of the book “Training and Racing with a Power Meter” (with Dr. Andy Coggan) which has been translated into 8 languages and sold over 120,000 copies. He also co-wrote “Cutting-Edge Cycling” with Dr. Stephen Cheung, was the co-developer of TrainingPeaks WKO software, and was the founder of Peaks Coaching Group.
Widely known as one of the top experts in the world in coaching endurance athletes using power meters, Hunter Allen has been instrumental in developin…
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Sep 9, 2021
#39 – Sports Hypnosis with Wendi Friesen, CHT
Sports Hypnosis
Sports Hypnosis is not the magic show you’ve seen in the movies or on TV. Sports hypnosis is a form of mental training and can used by a hypnotherapist or by the athlete using self-hypnosis to improve athletic performance. Wikipedia - Definition of Sports Hypnosis
"Sports hypnosis refers to the use of hypnotherapy with athletes in order to enhance sporting performance. Hypnosis in sports has therapeutic and performance-enhancing functions.[1] The mental state of athletes during training and competition is said to impact performance.[1] Hypnosis is a form of mental training[2] and can therefore contribute to enhancing athletic execution. Sports hypnosis is used by athletes, coaches and psychologists.[2]"
Background paper on Sport Hypnosis science: https://medcraveonline.com/JPCPY/a-review-of-the-development-of-sport-hypnosis-as-a-performance-enhancement-method-for-athletes.html Outline of Discussion
* Athletes can develop (or even carry forward from chi…
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Sep 3, 2021
#38 – Truth in Strength Training for Masters Cyclists with Menachem Brodie
Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es Outline of discussion - How to really use strength training to improve endurance athletics
Strength training for cyclists, done the right way, is not sexy.
Upper body and rotatory stability (ability to lock the hips and ribcage together to resist twisting that would result in power leakage) work plus some other function movement pieces form a holistic approach to making a cyclist stronger.
Need to counteract adaptations you get on the bike and counter balance the parts of the body not being trained by riding on the bike.
“Niche strength training”
We went from low weight , high reps to high weight, low reps. From endurance sets to “lift heavy shit”
Research is hard to do in a way that shows real benefits to cyclists.
The main point is technique matters more than weight lifted. What are you thinking: push weight up, push floor down, brace core? Th…
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Aug 27, 2021
#37 – An Adventurous Heart with Shawn Anderson
Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es
This is episode 37 with Shawn Anderson, who is just back from a 250 mile trek across Spain. Shawn is a guy who does things. Big things that most people wouldn’t dream of doing. But Shawn thinks we all should get out of our comfort zone….do something, anything bigger than we are comfortable doing. If only just to stretch ourselves a little bit. And once you start, who knows where you’ll go.
I asked Shawn to join us on the wise athletes podcast because I was feeling that I had lost my own adventurous heart, and I hoped he could help me see a path back to being that person who did adventures. I gave up doing adventures some years ago because I was getting “too old”. But that was a mistake. Shawn Anderson Bio:
Shawn is a #1 ranked motivational author with a history of inspiring others. A seven-time author, Shawn is also the creator of Extra Mile Day...a da…
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Aug 18, 2021
#36 – Dr. Jeff Sankoff (TriDoc) on Masters Athletic Performance
TriDoc
Jeff Sankoff is the TriDoc, an emergency physician, triathlete and USAT and Ironman University certified triathlon coach.
Jeff is an accomplished triathlete with more than 75 70.3 finishes including six World championship finishes and six Ironmans including one World Championship finish. He has been a medical contributor to Triathlete, Inside Triathlon and Beginner Triathlete magazines and websites; and now produces the TriDoc podcast, a bi-weekly show covering health and wellness issues as they relate to the endurance athlete. CREDENTIALS
* Board Certified Emergency Physician
* USAT Level 1 Coach
* IRONMAN University Certified Coach
* LifeSport mentored coach
* Experienced triathlete; national age group team member.
* Founder, Tri-Doc Podcast
* Regular contributor to Training Peaks and other publications Discussion Outline
Training Secrets from the TriDoc — Jeff Sankoff
* Consistent Training is the key to endurance success
* Reverse J Curve -- do e…
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Aug 9, 2021
#35 – Personalized Health & Athletic Performance with Gil Blander, PhD
The Science and Practice of Extending Healthspan and Athletic Performance Longevity for Older Athletes via Biomarker and DNA Analysis
Today’s WiseAthletes episode is with one of the leading minds in the basic biology of aging and translating scientific discoveries into new ways of detecting and preventing age-related conditions. Gil Blander, PhD. Gil is the founder of InsideTracker, the only fitness program that analyzes a sample of blood and, in conjunction with your DNA and your wellness and lifestyle goals, provides a personalized diet, nutrition, exercise plan, which is best for your body and your goals. Outline of discussion
In general, what are the things that older athletes can do to shift their trajectory toward better health and athletic performance, both now and for a healthy aging future?
The discussion was broken into 3 buckets (with timestamp):
* 2:50 — Nutrition
* 13:50 — Lifestyle
* 27:32 — Movement (1) Nutrition (starts at 2:50)
* We'll start wit…
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Aug 1, 2021
#34 – Greater Endurance with Chest Expansion — Bob Prichard
Can you achieve greater endurance with improved chest expansion?
Today’s WiseAthletes episode is with Bob Prichard of Somax Performance Institute. Bob, Glen and I talk to about a Microfiber Reduction treatment he developed for improving restricted chest expansion. Microfibers are scar tissue, which Bob says is very common, especially among those who have ever had injuries to their ribcage and surrounding muscles. Even though I have had broken ribs in my past, I was certain my chest expansion was good. I was surprised to find I had rather severe restricted chest expansion. It turns out that restricted chest expansion is not something you can feel....you have to measure it. Measure yourself and find out if this applies to you. Bob Prichard, President of Somax Performance Institute
Bob has worked with over 5,000 athletes to improve performance by improving flexibility and efficiency. His 18 Olympic athletes have won 43 Gold Medals and set 11 World Records. Bob has made original…
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Jul 19, 2021
#33 – Megan Hottman on Road Cycling Safety
Topics in today's episode:
* How can the cyclist be safer on the road?
* How can the cyclist get justice (and compensation) if injured in a bike-car crash?
* What are the cyclists' rights and obligations on the road?
* What insurance should the cyclist have, just in case? The Cyclist-Lawyer, Megan Hottman, Attorney at Law
Megan Hottman has represented over 160 cyclists in their individual legal cases. She has also provided counsel to other lawyers, and to cycling groups and other organizations. Megan has also co-authored a cycling-law resource book, Bicycle Accidents, Crashes & Collisions: Biomechanical, Engineering, and Legal Aspects (Rev.Ed), (Aug 2016).
Megan handles cases in all 50 states, and is licensed in Missouri, Colorado, Arizona and Nebraska. She provides frequent legal education seminars on biking laws, trends she sees in her cases and those nationwide. She also provides education to law enforcement officers.
A competitive cyclist and cycling enthusiast ," Megan…
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Jun 24, 2021
#32 – Helping Older Athletes Feel Young Again with Dr. Mike T Nelson
My motivation to starting Wise Athletes was to uncover knowledge that would help older athletes like myself to slow the progression of the symptoms of aging on athletic performance and on life in general. I don’t particularly like the idea of getting old, and I’m happiest when I can forget my age because my body is working well…..working like it did when I was younger. Dr. Mike T Nelson's programs for building metabolic and physiologic flexibility are just the thing for helping the older athlete “reset the clock”. I have taken Dr. Mike's FlexDiet certification program (I paid full price for it) and have followed the program for the last 3 months. I have gained a lot of muscle and lost a lot of body fat in the process, so I know quite a bit about how effective it is. Send me an email if you'd like to know more about my own experience.
Key Concepts (train your body to be able to:)
* Burn body fat when resting or doing low intensity exercise
* Burn glucose for high intensi…
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Jun 15, 2021
#31 – Sleep Mastery with Dr. Amy Bender
Mastering Sleep for Better Recovery
The one thing the masters athlete needs to do to speed up recovery is sleep, which is the one thing most of us just cannot do well anymore. Listen in as Dr Bender shares the tools you need to master your sleep. Amy Bender, MS, PhD
Director Clinical Sleep Science at Cerebra, a digital health company focused on improving access to advanced digital sleep analysis and diagnostic sleep technology.
Award winning sleep scientist Dr. Amy Bender is our source of evidence based insights that will play an integral role in creating your new sleep strategy. After spending over 15 years studying sleep through many avenues including work as a sleep technician, clinical research, written publications, interviews for stories in Oprah Magazine and public speaking appearances including her Ted Med talk, Dr. Bender has an intimate relationship with the science. Her ability to translate the science to the field is evident through her successful work with NHL, Canadian…
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Jun 6, 2021
#30 – Mushrooms: The Missing Ingredient for Recovery?
Our topic today is mushrooms, and whether mushrooms are a missing element in the older athletes' arsenal of performance, recovery, and longevity. Helping Glen and I to better understand mushrooms is Jeff Chilton, an expert in the study of historical uses and impact of medicinal mushrooms, and who is also the Founder of Nammex, the very first company to supply medicinal mushroom extracts to the nutritional supplement industry. Who is Jeff Chilton?
Jeff Chilton studied Ethno-mycology at the University of Washington in the late sixties and in 1973 began a 10 year career as a large scale commercial mushroom grower. Jeff is the co-author of The Mushroom Cultivator, published in 1983. In 1989 Jeff established Nammex, the first company to supply medicinal mushroom extracts to the Nutritional Supplement industry. In 1997 he organized the first organic certification workshop for mushroom production in China.
Jeff is a founding member of the World Society for Mushroom Biology and Mushroom Pr…
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May 27, 2021
Bonus: SBT GRVL with Amy Charity
SBT GRVL is a world-class gravel race experience held on the amazing gravel roads in and around the iconic Steamboat Springs, CO. The combination of the great views and fun people make for an unforgettable gravel riding experience. Listen in as Glen and I talk to Amy Charity about the 2021 SBT GRVL (Steamboat Gravel race). She even reveals how you might guarantee a spot in the 2022 event.
Amy Charity is an American professional racing cyclist. She rode for the Optum-Kelly Benefit Strategies team. She raced in the 2015 UCI Road World Championships. Wikipedia
* Amy's personal website: amymcharity.com
* SBT GRVL website: sbtgrvl.com
* SBT GRVL Volunteers: https://sbtgrvl.com/registration/volunteers/
* Amy is the Co-founder and Owner of SBT GRVL
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May 15, 2021
#29 – Dr. Seiler on Athletic Performance Longevity
I asked Dr. Stephen Seiler to join me on Wise Athletes to discuss Athletic Performance Longevity. We discuss his research and speculate about how older athletes can keep the machinery healthy for performance today while also doing the right things for athletic longevity, which is way more than just healthspan. You and I, we all want to be strong, healthy, and athletic as long as we live. Guidelines for Older Athletes Seeking Athletic Longevity
* Do What You Love, what gives you joy. If you do the thing that provides camaraderie or whatever you love, you’ll keep doing it. If you are not smiling and enjoying yourself while doing your training or sport, at least on most days, then figure out why not.
* Be Kind to Yourself. You can’t go hard every day. And you shouldn’t wrap your self-worth in your ability to go hard all the time. Enjoying it is far more important than extracting the last 1% of performance. If you enjoy yourself, you'll be better in the long-run.
And here are s…
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May 9, 2021
#28 – 24-Hour Countdown: How to be ready for your race
In part 1 (Episode 24) of this 2-part series about what to do in the 24 hours before a race or big event, we talked mostly about the “warmup”. Glen talked in detail about what he does in his extensive warmup that he needs to perform his best, which is complicated by many old injuries (to his back and heart, primarily) and just simply, a body that is getting older.
Episode 24: The 4-Step Winkel Warmup: https://www.wiseathletes.com/podcast/how-to-warm-up-the-older-body-to-prepare-for-a-hard-cycling-event/
Today, in part 2, we’re going to finish up by covering more variables that impact the day’s athletic performance, especially for the older athlete, and tactics that can be implemented to try to maximize performance.
Why bother, you say?
Well, here’s the thing. Racing is a special opportunity. As an adult, you don’t get to feel this alive very often. Yeah, sure there are other things you can do but this is one of them. Enjoy it, and avoid wasting it or tur…
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May 3, 2021
Bonus – NedGravel with Gavin Coombs
It wasn't 6 months ago that I was thinking that someone should organize a gravel race somewhere along the Peak-to-Peak highway above the Denver-Metro area. I was starting to think I might have to do it myself when I heard about NedGravel. It sounds amazing. I'm definitely going to ride in this one.
Listen in as I talk to Gavin Coombs, Founder and Race Director of NedGravel about how he and his team have pulled out all the stops to make this a great ride or race, whether you are a beginner or a hardcore gravel racer.
Coming July 31, 2021 (80% full as of the end of April)
Gavin and his team built one of the most challenging gravel races in the world. They built organized rides for all of us out of their regular fun rides, which have a ton of climbing and technical sections, and all at an elevation of 8,000-10,300 feet. The 3 courses pay homage to the hardened miners, dreamers and misfits who came before us as we ride through ghost towns, past mines and up mountains. The 3 courses var…
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Apr 28, 2021
#27 – World’s First AI-Powered Online Bike Fit with Jesse Jarjour of MyVeloFit
Today Glen and I are joined by Jesse Jarjour of MyVeloFit, the recently publicized “ World's First AI Powered Online Bike Fit.” I tried the MyVeloFit system to test my own fit.....I learned a ton, and you should do the same. It is an amazing bit of technology.
www.myvelofit.com
Jesse and his team designed the MyVeloFit system to mirror the process you would experience during a professional bike fit. This starts with assessing your mobility, then analyzing your on-bike position, making adjustments to that position, assessing the changes, and repeating this process until you find a fit that works for you.
Jesse Jarjour has been fitting bicycles to people for over a decade. He holds certifications from Retul, Trek Precision Fit, and has a level 2 certification from the International Bike Fitting Institute.
Jesse has fit over 3000 individuals of many different athletic backgrounds. Jesse embraces technology in bike fitting. His Studio in Ottawa, Ontario, Canada is one of the most…
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Apr 26, 2021
#26 – Inspirational Athlete, ItCouldBeMe Founder, Triny Willerton
Glen and I are joined today by Inspirational athlete, Triny Willerton, who is the founder of ItCouldBeMe (itcouldbeme.org), a non-profit on a mission to change the relationship between drivers and vulnerable users of the road by re-humanizing cyclists and creating a movement of mutual responsibility and respect to make roads safer together.
Just a few years earlier, Triny decided to get back into shape after gaining weight during multiple pregnancies, and changed the course of her life. She met her husband, Nigel, in a race; she progressed to being a high-performing age group triathlete with a goal of qualifying for the IRONMAN Triathlon World Championship in Kona, Hawaii. On the cusp of achieving her goal, she was nearly killed by a speeding driver while she was training on her bike.
Her story was already inspirational, but now Triny had only 5-months to recover from immobility in her hospital bed to race in Kona as the representative of Women for Tri. With her signature deter…
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Apr 22, 2021
#25 – LoveYourBrain for Hope & Resilience
Our talk today will be about the nonprofit LoveYourBrain. I wish everyone, and especially cyclists, knew about LoveYourBrain and its fantastic support of the traumatic brain injured…but they don’t…at least not yet. While I had heard of LoveYourBrain through a friend of mine who was hit by a car while riding his bike in the mountains of Colorado, I didn’t really understand how important it was until now. Resilience won't make your problems go away ... but resilience will help you see past your problems, find enjoyment in life and handle the stresses of life. About LoveYourBrain:
LoveYourBrain (LYB) is a non-profit that improves the quality of life of people affected by traumatic brain injury (TBI) and raises awareness about the importance of brain health. LYB's evidence-based programs and resources are designed to create community, foster resilience, and help people understand the importance of loving your brain. Guided by their family’s experience, brothers Kevin and A…
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Apr 16, 2021
#24 – The 4-Step Winkel Warm-up
The Warm Up for the Older Athlete-- by Glen Winkel
When I first started bike racing 40 years ago, I didn’t know anything about the warmup, stretching, etc. Sometimes, I would literally jump out of my car, pin my numbers on and hit the start line. And then drill it from the start! Nowadays, I am much more methodical in my warmup and I want to share with you what I have learned and tie in the cardiovascular and muscular aspect of it all. But now I have to warmup to keep from getting injured and to wake up my body so I can perform well. So, how do I do it?
First question I ask: Will you be going full speed from the gun? For a time trial, since the clock is running from the final countdown till you cross the finish line, you have to get to your maximum speed and stay there the whole time, so the answer would be “YES”!
What about a Criterium, Road Race, Gran Fondo, Hill Climb, Track race (points race, pursuit, sprints) or gravel ride, cycle cross or mountain bike race? For some of…
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Apr 11, 2021
#23 – Patrick Bohan: Overachieving in Life and Cycling
I am joined today by Patrick Bohan, the author of “How a Neurological Disorder Changed My Life for the Better.” Patrick is a writer and an avid cyclist who has won state and national championships despite being afflicted by two neurological disorders.
While it’s true that Patrick has two neurological disorders, but they do not have him.
Listen in as Patrick explains how his outlook on life and a simple philosophy of always overachieving allows him to do more than seems possible. His story is amazing. We all can learn from his example in not making excuses, never feeling sorry for himself, and never giving up.
When you look up the word “Grit” in the dictionary, you should see a photo of Patrick standing atop a podium after he has beaten completely healthy, very strong cyclists in state and national level time trial events. Patrick lives by the philosophy of over achieving in whatever he does, and the results speak for themselves.
Patrick suffers from the neurologic…
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Apr 6, 2021
#22 – Back Health for Masters Cyclists
Your body has adapted to sitting in a chair. Learn how to become strong again for life, and how to capture more power on the bike. Oh yeah, and eliminate back pain.
What do masters cyclists have in common with professional cyclists? Did you hear about the study of 116 professional cyclists to see who had back pain? 58% had experienced lower back pain in the previous 12 months. 41% had sought medical attention for back pain. Unfortunately, even if you are not a professional cyclist sitting on your bicycle for 20 or more hours a week, you ARE sitting in a chair and/or a bike for 50, 60 or more hours a week, and year after year. After so many years of sitting, our bodies have adapted to the sitting position, making us older athletes susceptible to injury and pain, and making us weaker on the bike and in life. There is no time like the present to get the wheels of progress working in the right direction. A cyclist with a healthy back is a strong cyclist.
I am joined today by Doug Hanna,…
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Mar 31, 2021
#21 – Nutrition for Athletic Performance
Glen and I are joined today by Lauren Costantini. Lauren has a PhD in Neuroscience, was CEO of a wearable sensors company, has been a nationally-ranked professional bike racer (including a bronze at Worlds), and now own 3 businesses: a biotech consulting firm (LCC Consulting, LLC), an adventure tour guide company (P.E.D.A.L. Adventures), and a nutrition and wellness coaching company (Confluence).
http://www.confluencecoach.com/
https://pedal-mtb.com/
Lauren is still riding hard despite a challenging surgery in 2019. As a scientist, Lauren was able to investigate the available research to find the optimal diet for rapidly returning to an elite level after her back surgery. What she found was not only a diet that helped her recover, but also helped her to be stronger than ever!
Listen in as Lauren describes her investigation and personal experience in find the best diet for her athletic performance and longevity.
A bit more about Lauren:
* Lauren has been known to ‘Take th…
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Mar 26, 2021
#20 – Making Cycling Better for Boulder
Glen and I are joined today by Rob Andrew and Joseph Vigil of Cyclists 4 Community. C4C was founded only 7 years ago; how C4C has accomplished so much in such a short time is a fascinating story of camaraderie and generosity and determination to make cycling safer on the roads of Boulder county. If you are in the Boulder County area, you have to hear Rob and Joseph tell the C4C story. If you live in another city or state and want to make your community better for cyclists, you also need to hear this. Maybe you've heard of Wednesday Morning Velo? Listen in to hear the whole amazing story. Rob Andrew One of the founders of C4C along with Russ Chandler. By day a corporate insurance guy: partner at Lockton Companies. Early morning or after work, tooling around Boulder on Road, Gravel and MTB. Racing masters for the Full Cycle FCX team. Also one of the organizers of WMV the pre-eminent cycling/business networking ride in Boulder Joseph Vigil Joined the C4C Board in 2015 after bein…
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Mar 6, 2021
#19 – Nutrition for Recovery with EC Synkowski
The perfect nutrition plan is so simple that there are obviously no oversights, not so complex that there are no obvious oversights. (borrowed from Tony Hoare).
Today we’ll focus on considerations for how to use nutrition to improve the older athlete’s ability to recover from exercise. The nutritional knowledge we discuss will be useful to any athlete on any diet. But still, each of us has to make our own trade-off decisions. Recovering faster and getting stronger is not all we want in life. Some of you may decide that you’d rather enjoy what you are currently eating and drinking instead of improving your athletic performance or even your longevity. So be it. At least you can make an informed decision.
Nutritional topics impacting recovery
* Recovery from exercised induced damage: refueling, repairing damage, reducing chronic inflammation
* Keeping / building muscle mass: eating enough protein (leucine), hormone support, sarcopenia
Nutr…
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Feb 22, 2021
#18 – The Art of Training with Power for Masters Cyclists
Glen and I are joined today by Rich Voss of Voss on Track Coaching. Rich is a highly accomplished track cycling racer and coach. Rich is a 5x masters world champion, 14x masters national champion, and he has coached 5 masters world champions plus many masters national champions. And, Rich has set 5 masters world records over the years.
Yeah, Rich knows power: how to train with power, how to build and recruit fast-twitch muscle fibers, how to get the most out of what you got from “mom and dad”. But that’s not all, Rich is a master at athletic longevity….knowing how to stay in the athletic game for a long time by focusing on camaraderie and health as the basis for long-term high performance and enthusiasm for sports.
Be sure to listen to the entire episode as Rich offers his best advice for improving your sprint near the end of our talk. It is definitely worth your time.
In our talk with Rich, we discuss the following topics (in order):
* Genetics
* Muscle…
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Feb 17, 2021
#17 – Biggest Mistakes by Masters Athletes
Glen and I are joined once again by Jeff Winkler of Winkler Cycling (winklercycling.com) in Boulder, Colorado. You’ll recall that Jeff is a Category 1 USAC coach who has over 30 years of experience in bicycle racing. He started racing as a junior athlete and rose up through the ranks to become a professional cyclist racing in the U.S. and Europe. As a coach, Jeff has worked with racers in road, track, cyclocross and mountain bike disciplines, working with novice to professional athletes.
I thought it would be easy to come up with a list of common mistakes made by masters athletes, but I was wrong. “Mistakes” per se are contextual, and masters athletes in particular have a wide variety of goals. We settled on discussing a set of areas where mistakes are easy to make for masters athletes in particular as a result of aging or health issues that seem to arise or become more prominent as we get older.
In general, I think it is safe to say that we are speaking to masters athletes who…
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Feb 10, 2021
#16 – It Takes a Team to Beat Cancer
Today, we are joined by Mindee Stevenson, who is the current masters world champion in the team pursuit. Mindee has been winning races on the velodrome for many years. After winning the Masters World Championship in the Team Pursuit in 2019, Mindee discovered she had bladder cancer. Listen in as Mindee walks us through her racing as an elite cyclist, and her later return to racing as a masters athlete to become world champion. Mindee also describes her battle with cancer, and how her coach and team are so important to her fight.
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Feb 9, 2021
Bonus: Error of the False Proxy
Back when I was a mountaineer and rock climber, and looking for funny but true sayings to help guide me in moments of need…moments of high risk…moments of trying to explain to other people why the hell was I doing these crazy death defying acts of adventure.
I came up with a list of rules and laws…principles that I found helpful. Some of these are I think helpful just in general, and once in a while I’ll share one here on the Wise Athletes podcast.
Here’s the second one, which I should have mentioned first as it is central to the Wise Athletes idea:
Don’t confuse measurements of what is commonly or conveniently called ‘success’ such as race wins, racing category upgrades, miles run or ridden, Strava Achievements, feet skied, PRs, 14ers climbed, etc. with your true goals, which should be something like: happiness, health, full & long life. The former are just metrics, which are useful for easy tracking of progress, and perhaps for motivation. But don’t forget what…
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Feb 3, 2021
#15 – Concussion: Yes or No?
Today, I am joined by Sarah Brittain is the founder and CEO of Colorado Concussion Clinic, a clinic that provides evidence based care to people with head injuries. Sarah Brittain has a Master of Science degree in Communication Science and Disorders from MGH Institute of Health Professions in Charlestown, Massachusetts and a Bachelor of Science degree in Biomedical Engineering from Washington University in St. Louis. She is an active member of the Brain Injury Alliance of Colorado's (BIAC) board.
Joining in the discussion with Sarah is Brian Heber, a cycling friend who was hit on his bike by a vehicle 7 years ago resulting in a traumatic brain injury from which he is still recovering. Brian agreed to share his story and lessons learned.
According to the CDC, a concussion is a type of traumatic brain injury—or TBI—caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move rapidly back and forth. This sudden movement can cause the…
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Jan 26, 2021
#14 – Solving Athlete Pain with Charlie Merrill, PT
Today, Glen and I are joined by Charlie Merrill, PT in Boulder, Colorado. Charlie is a Physical Therapist who has been serving the Boulder community and athletes for over 20 years. Over the past few years, Charlie has added pain science and more psychologically informed modalities to his manual therapy and biomechanical toolkits. He emphasizes the body and mind in identifying physical AND psychological/social factors that result in physical symptoms, like pain. Charlie says the source of most athlete’s pain is often not what you’d expect and you can now work with him remotely at Lin Health, a new pain management platform.
Charlie's website is Mperformance.com
Charlie's new pain management platform: https://www.lin.health/
Charlie's Youtube channel has nearly 200 videos with free content: https://www.youtube.com/channel/UCinoyk46RyzA1v6PqbUl8_w Charlie's and Dr Howard Schubiner's upcoming professional training for clinicians: https://adlpages.lpages.co/beyond-pain-education-regi…
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Jan 21, 2021
#13 – Racing on Zwift: For Fun, Fitness & Safety
Today, Glen and I are joined by Jeff Winkler of Winkler Cycling in Boulder, Colorado. Jeff is a Category 1 USAC coach who has over 30 years of experience in bicycle racing. He started racing as a junior athlete and rose up through the ranks to become a professional cyclist racing in the U.S. and Europe. As a coach, he has worked with racers in road, track, cyclocross and mountain bike disciplines, working with novice to professional athletes.
I met Jeff racing on Zwift, the largest of the social, riding virtual platforms. In this episode, we will discuss Zwift and the benefits of virtual training and racing. Listen in to hear us discuss how Zwift and other virtual platforms can aid you in your efforts to be stronger / faster / better in your sport, while adding advantages not found in the “real” world.
* Jeff Winkler
* www.winklercycling.com
* FB: winklerjeff
* IG: jeffwink
* Twitter: jeffwink
* Glen Winkel
* BRAC: www.coloradocycling.org/
* Website: www.gl…
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Jan 16, 2021
#12 – Physical Therapist Bike Fitter: Stop Pain & Boost Power, A Case Study
Bike Fitting has always seemed like a high art. There is definitely something to it, and a few bike fitters seem to have it but most don’t for some reason. It must be hard to know how to put an asymmetrical body built for walking and running upon a perfectly symmetrical bicycle which requires perfect circles of power deployed in a bent-over, aerodynamic position without compromising the ability to breathe. And that would be the easy scenario with a perfect body that has no dysfunctional neuromuscular patterns, no muscle imbalances, no adaptations to an old, bad bike fit, unresolved injuries, or compensated weaknesses. Well, it’s the rare cyclist or triathlete who feels a perfect connection to the bike. If you are like me, you’ve been tinkering with your setup for years, and reluctantly sought out experts once in a while only to continue tinkering.
Surely there is a better way. Recently, I’ve been hearing about the existence of bike fitters who are experts in the human body f…
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Jan 13, 2021
The Rule of Adventure
Back when I was a mountaineer and rock climber, and looking for funny but true sayings to help guide me in moments of need…moments of high risk…moments of trying to explain to other people why the hell was I doing these crazy death defying acts of adventure, I came up with a list of rules and laws…principles that I found helpful. Some of these are I think helpful just in general, and once in a while I’ll share one here on the Wise Athletes podcast.
The first one is this:
Rule of Adventure: being ‘too smart’ to take a chance is no excuse for missing out on ‘life’; it is only impossible until it isn’t. “Opportunities multiply as they are seized” — Sun Tzu
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Jan 7, 2021
#11 – Endurance Athlete’s A-Fib, Part 2
A-Fib in Endurance Athletes…part 2
Hello and welcome. You are listening to the Wise Athletes podcast, where we invite you to join our journey to understand how older athletes can achieve high performance AND longevity in athletics…… I am Joe Lavelle with Dr Glen Winkel, and this is episode 11 of our podcast.
If you are like me, you know a disconcerting and growing number of older endurance athletes who have A-Fib, which stands for atrial fibrillation. Perhaps you already have it, like our own Dr. Glen Winkel. In any case, if you have been paying attention, you have legitimite questions about the possibility of too much exercise or too much high intensity exercise injuring your health. After all, the last thing any of us want is to cause our own heart health problems through our efforts to remain strong and active.
Today we will hear from Dr Glen Winkel in part 2 of a two-part podcast about his personal journey with A-Fib. When Glen discovered he had A-Fib in 2004,…
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Jan 7, 2021
#10 – Endurance Athlete’s A-Fib, Part 1
A-Fib in Endurance Athletes…part 1
Hello and welcome. You are listening to the Wise Athletes podcast, where we invite you to join our journey to understand how older athletes can achieve high performance AND longevity in athletics…… I am Joe Lavelle with Dr Glen Winkel, and this is episode 10 of our podcast.
If you are like me, you know a disconcerting and growing number of older endurance athletes who have A-Fib, which stands for atrial fibrillation. Perhaps you already have it, like our own Dr. Glen Winkel. In any case, if you have been paying attention, you have legitimite questions about the possibility of too much exercise or too much high intensity exercise injuring your health. After all, the last thing any of us want is to cause our own heart health problems through our efforts to remain strong and active.
Today we will hear from Dr Glen Winkel in part 1 of a two-part podcast about his personal journey with A-Fib. When Glen discovered he had A-Fib in 2004,…
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Dec 29, 2020
#9 – Pedaling a Bike: Glute your way to bigger power & less fatigue
Today we will hear from our own Dr Glen Winkel about an innovative pedaling technique he developed from his experience with speed skating. Glen says the key is glute recruitment, and the ability to use glutes in addition to quads and other leg muscles to apply power to the pedals for as much of the pedal stroke as possible.
Glen says he was seeking a way to use more of his muscle mass to save his quads for his finishing sprint, and he learned about using his glutes in speed skating. He thought he would try to find a way to make it work on a bike to increase power while reducing the stress on any single muscle group.
On our podcast today, hear Glen tell his story and describe his technique for becoming more efficient and powerful in pedaling a bike. Health, Redefined. by Thorne
When you log in please use link https://www.thorne.com/u/moxiemoms and create an account. You will receive 20% off all products except bundles (buy items separately to receive the discount) and…
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Dec 27, 2020
#8 – Sarah Fader of Speed Logic: FTP is NOT enough
Today we will hear from Sarah Fader, owner and coach at Speed Logic, which provides provides Olympic Caliber Cycling coaching, specializing in Speed, Power, and Strength.
A few of the topics discussed:
* FTP is a poor metric for prescribing training plans, especially for the sub-hour event athlete. "Increasing FTP" is not a useful goal for most cyclists
* Not enough time is NOT a problem for the older athlete: if experienced, focus on weaknesses; if new, gains will come easily
* Fun = motivation. There are many ways to achieve targeted adaptation...it's the coaches job to keep the fun in cycling while working toward goals
* Health = Performance = Health. Training / eating / sleeping for performance is the same as for health
* Recovery is key, and is incorporated into workout design via measured stress, leveraging one energy system to recover the next, and engineered cool-downs
Sarah has been an Olympic Development Program Coach for USA Cycling, she Managed and Directed a…
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Dec 16, 2020
#7 – Brian Hannon of Boulder Bicycle Works: Bike Maintenance Guru
Today we will hear from Brian Hannon, the owner / mechanic at Boulder Bicycle Works, which just happens to be my favorite bike maintenance and repair shop. I’ve been a customer of Brian’s for several years now; I have learned to respect his deep knowledge of bikes and come to lean on him more and more. Of course Brian is a very knowledgeable and capable bike guy, but it turns out his cycling roots go back a long way and cover big chunks of the globe. I shouldn’t have been so surprised but I was, and I bet you’ll be amazed as well.
We asked Brian to join us on Wise Athletes to share his wisdom about bike maintenance. I have often found the watch-like nature of today’s high-end bikes to be frustrating when I wasn’t just simply amazed at how awesome these machines can be. Brian reveals the low hanging fruit / the stuff that even I can manage to do to keep my bike working well and safely without spending a lot of money. Listen in as we hear Brian’s story and be…
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Dec 8, 2020
#6 – John Ooyen, 78 yo Wise Athlete: The Value of Social Connection in Athletics
Join Dr. Glen Winkel and Joe Lavelle on Wise Athletes as we hear from John Ooyen (@OoyenJohn), a Nederland, Colorado resident and 78 year old Wise Athlete about the real value of athletics in living a long, healthy, and meaningful life. Glen and I have known John for several years. We asked John to join us on Wise Athletes to share with us his secrets to athletic longevity. I was hoping for secret elixirs and lost recovery techniques, but John surprised me. John’s pearls and rubies on the value of remaining athletic throughout life are far more meaningful and central to the philosophy of Wise Athletes than the rough garnets I hoped to find.
Listen in as we hear John’s tale and benefit from his wisdom about the value of camaraderie and social connection, and in the rich opportunities to make and help athletic friends...and how that makes all the difference in achieving and enjoying a long, healthy and meaningful life. Health, Redefined. by Thorne
When you log in please…
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Dec 5, 2020
#5 – Strength Training with Erin Carson
On episode 5 of the Wise Athletes podcast, Dr. Glen Winkel and I are joined by Erin Carson, Owner of ECFIT and RallySport to discuss strength training for the older endurance athlete. Erin is a highly respected strength coach serving masters athletes as well as elite and professional athletes. She joins us on episode 5 to talk about the importance of strength training for the older athlete who wants to be faster / stronger / better AND look better in the mirror. We'll hear about how strength gains can come from simple body adjustments as well as safe weight lifting practices.
Erin can be found at ECFITstrength.com and on social media as ECFIT. Erin's fitness app is ECFITondemand, which can be found on iTunes and the Google Playstore. Use code WISEATHLETE for a 25% savings on the price of a subscription to ECFITondemand.
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Nov 25, 2020
#4 – The carbohydrate conundrum
Listen in to hear Dr Glen Winkel describe his journey to use a ketogenic diet to improve his health and his cycling racing results. Health, Redefined. by Thorne
When you log in please use link https://www.thorne.com/u/moxiemoms and create an account. You will receive 20% off all products except bundles (buy items separately to receive the discount) and tests (small margins on incredible tests so they are unable to offer discounts).
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Nov 20, 2020
#3 – A Deeper Dive on Recovery
How to need less recovery? How to make your body better at recovery? What to do after exercise to accelerate recovery? All of that and more on episode 3 of the Wise Athletes podcast with Dr. Glen Winkel and Joe Lavelle. Health, Redefined. by Thorne
When you log in please use link https://www.thorne.com/u/moxiemoms and create an account. You will receive 20% off all products except bundles (buy items separately to receive the discount) and tests (small margins on incredible tests so they are unable to offer discounts).
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Nov 14, 2020
# 2 – Recovery: Why is it so hard to do right?
What is recovery? Why do we need to recover from exercise? Why is recovery especially important for older athletes? Listen in as Dr. Glen Winkel and I discuss this critical topic for older athletes. Health, Redefined. by Thorne
When you log in please use link https://www.thorne.com/u/moxiemoms and create an account. You will receive 20% off all products except bundles (buy items separately to receive the discount) and tests (small margins on incredible tests so they are unable to offer discounts).
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Nov 9, 2020
# 1: Wise Athletes Podcast Begins
Join Dr. Glen Winkel and I as we perform our first recording, and attempt to explain why we are doing Wise Athlete. Health, Redefined. by Thorne
Use link https://www.thorne.com/u/moxiemoms and create an account. You will receive 20% off all products except bundles (buy items separately to receive the discount) and tests (small margins on incredible tests so they are unable to offer discounts).
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Nov 9, 2020
Episode 0: About Wise Athletes
A brief description of the Wise Athletes podcast. I recommend you listen for 2 minutes to find out if Wise Athletes promises to share the information you are looking for. If you are an older athlete, like me, I predict you will be interested.
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