175. Injury Expert Jay Dicharry on the 4 Physical Skills Needed for Pain-Free Running
Play • 58 min

Jay Dicharry is a physical therapist who rose to prominence as an expert in biomechanical analysis as Director of the SPEED Clinic at the University of Virginia.

He has written two books that are highly recommended for our community: Anatomy for Runners and Running Rewired. Jay also consults for several footwear companies, the US Air Force, and USA Track and Field.

Recently, Jay created and founded MOBO Board, an innovative foot stability tool. 

In this episode we talk about the 4 skills that Jay deems absolutely necessary for healthy, pain-free running. Those are postural control, rotational stability, hip dominance, and individual skeletal alignment. We go into detail on all of these, talking about what they are, why they’re important, and how to build these skills into your training.

For more on injury prevention, join our free prevention course here.

Run to the Top Podcast | The Ultimate Guide to Running
Run to the Top Podcast | The Ultimate Guide to Running
RunnersConnect : Running Coaching Community
Is Running Ruining Your Knees: Yale's Dr. John Fulkerson
What is it with runners and knees? If you run, you’ve heard “I used to run but it hurts my knees.” Although running is not inherently bad for your knees and staying active helps keep your knees healthy, a lot of runners eventually stop running because it hurts their knees too much. Older runners, especially men, have to be particularly diligent in their strength training and stretching to avoid knee pain. So which is it? Does running cause people knee problems or are certain people predisposed to knee problems and would have issues regardless of whether they ran or not? To get to the bottom of this issue, Coach Claire speaks with Yale orthopedic surgeon, Dr. John Fulkerson. Dr. Fulkerson specializes in sports medicine and focuses on treating patella instability, which refers to the kneecap sliding in and out of position. Dr. Fulkerson has been at Yale for over 40 years and he is leading the way in cutting edge technology to help those who suffer from debilitating knee issues. He talks about who’s most at risk for knee problems, what does and doesn’t work for prevention, the simple exercise that you can do today that can help keep your knees running smoothly and pain free, and why those of us who are fortunate enough to be runners should feel gratitude for our running, even on those bad run days! Dr. Fulkerson received his medical degree from and also completed his internship and residency at Yale University. His awards include a Lifetime Achievement Award from the Patellofemoral Foundation, a Sports Medicine Fellow Educator Award from the Department of Orthopedic Surgery at the University of Connecticut, Connecticut Orthopedist of the Year, the San Francisco Bay Area Lifetime Achievement Award, U.S. News and World Report Top Doctors, and the Wisdom House Community Service Award (with his wife Lynn). He founded the International Patellofemoral Study Group and the Patellofemoral Foundation. He has been head team physician for the NHL Hartford Whalers and Hartford Wolfpack, and a team physician for the U.S. Olympic Men’s Ice Hockey and Trinity College in Hartford. Dr. Fulkerson is known for orthopedic surgical innovation and has lectured worldwide. His publications include Disorders of the Patellofemoral Joint as well as many other chapters and monographs on the same subject. He also published the non-orthopedic book Thin Lines: A Vineyard Journey. Questions John is asked: 3:00 What every runner wants to know is, is running bad for your knees? 4:44 What other people besides older people need to be careful about running safely? You said that there are some people that maybe aren’t as well suited to running as far as their knees go at least, so who are we talking about here? 5:53 Your specialty is patella instability. Can you talk about exactly what that is and maybe give us a quick anatomy refresher here? 7:11 So patella instability is when the kneecap is actually moving around is what you’re saying? 7:42 The patella groove depth is just genetic, you get it or you don’t? It’s just how you were born? Or does it have anything to do with the activities we do? 8:24 Can you talk about some of the specific problems that runners face with their knees? Give us a definition of what’s runner’s knee? 10:30 You mentioned core instability, and that’s something as I coach I talk to my runners about is that often knee problems are actually a symptom. They’re not actually the problem. It’s something higher up in the chain. The hips, the core, or maybe in the lower part of the leg or the ankles, something like that. Can you talk about how the knee is related to everything else that’s going on in the chain? 11: 57 What are some other exercises besides jumping rope that you recommend that can help with people who complain about knee issues? 12:24 How do you stretch the knee? 13:47 Let’s say we have a runner who complains of knee problems. He is doing everything he’s supposed to be doing, all the stretches, all the strengthening, rock solid core, but still cannot get away from the knee pain. At what point is surgery the best option? 14:59 How does 3-D printing work as a diagnosis tool for knee pain? 16:10 This sounds like cutting-edge technology at Yale. Is this something that is spreading across the country? Are we going to be able to find this in Kansas? Or is this pretty limited at the moment? 17:44 When we’re talking about knees and joints in general and aging, the next thing that tends to come to mind is arthritis. And when I was researching this before interviewing you, I learned that there’s all sorts of different kinds of arthritis which I was not aware of. I thought arthritis was just arthritis but apparently it’s not. Can you talk about arthritis, especially in the knee, that runners are likely to encounter as they age? 20:07 My dad used to jog three miles every other day and he stopped in maybe his 60s because it hurt his knees too badly. Am I going to have the same fate? What do you think? 23:34 Let’s go back to cartilage. You mentioned the various things that happen to our cartilage as we age. Is once the cartilage is gone, it’s gone, or it degenerates to a certain point? Does it regenerate? What exactly is going on with our cartilage? 25:00 How do we take good care of our cartilage? Is it just listening to your body and eating well? Is there something that we can do that will help prevent it if we happen to be prone to this? 26:47 As far as running shoes go, would you say nice, cushioned shoes or a nice drop? I would imagine you’re going to say no barefoot running. What would you say about shoes? 26:41 I have a runner who is in his late 50s and has always had knee problems since I’ve been working with him, and his big thing is downhill running. Downhill running is really, really tough on him. Can you give some insight on why that is and maybe some advice about what he should do? 30:51 Are you saying we shouldn’t avoid downhill running if it doesn’t give us pain? 30:59 A lot of people say that most of the symptoms that we tend to associate with aging are actually more associated with inactivity, and I wanted to get your thoughts on that because I know a lot of people who are runners and their friends say to them, “Oh, well that’s just bad for your knees. Maybe you shouldn’t run.” What’s your take on that? Questions I ask everyone: 33:48 If you could go back and talk to yourself when you started running, what advice would you give? 35:27 What is the greatest gift running has given you? 36:53 Where can listeners connect with you? 37:17 What are you working on next? Quotes by John: “I think that running is a natural activity for people. We wouldn’t be here if we weren’t descended from people who could run. I think it’s a survival skill. So I’d say for the majority of people, it’s very natural.” “Runner’s knee is a broad term. It’s basically any runner that has pain in their knee.” “Core stability is the first thing we recommend for many people with anterior knee pain, is just maximizing the core, working on the hip external rotators.” “One of the things I like to think about is running really is a privilege. For those of us who are able to run, I think it’s great. And we love it, and it’s so hard for people when they lose that ability for any of the reasons that we talked about. It is a privilege that we should enjoy if we can. And so I don’t have the feeling at all that people should not run to protect their joints or something like that. If everything lines up and they’re the right structure, then it’s not a problem. Enjoy it.” Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page RunnersConnect Focus Classes email Coach Claire Follow John on: John Fulkerson, MD < Yale School of Medicine We…
41 min
Crushing Iron Triathlon Podcast
Crushing Iron Triathlon Podcast
Crushing Iron
#456 – What's Good For Your Soul Today?
Isn’t all this about feeling good and having more energy? Today, we look at self-judgement, what makes for successful training, and how you should judge effort. We look at good stress, finding consistent energy and removing guilt. Don’t tell me, show me. The cramming mentality. Spreading ourselves too thin. Judging yourself and making everything a competition. Most often it’s just best to ask, “What do I need to do for my soul today?” Topics: * When will be our last podcast?? * Mike and Robbie both share massage stories * Race previews on the horizon?? * Atlanta Marathon * How do we judge effort * Being successful in your life * Dusting off the rust * Energy is all that really matters * Balancing everything in your day * What’s best for your mood? * Good stress is stress * When we spread ourselves too thin * Knowing your body and what’s best for you today * A coach’s main job * Removing guilt and anxiety * Every day is not a competition * What do you need to do for your soul today? * Cold turkey quits * Cheat days * Don’t tell me you’re back, show me * The beauty of “yellow” in Training Peaks * Setting up for success * The Cramming Mentality * The first 10 minutes of anything . . . * If you’re ready to crush something . . . check yourself. --------------- * Coach Mike is accepting full-time athletes. Please check out the benefits of Customized Weekly Coaching here or contact Mike directly at: CrushingIron@gmail.com * Registration is now open for the C26 Club Training Program. Take the worry and stress out of your 2021 season planning, recovering, taper, etc. For more information, please visit www.C26Triathlon.com/the-c26-club * Looking for a swim analysis, personalized zones for training, and an awesome experience? Check out our New C26 Hub Training Center in Chattanooga. * C26 Gear is now available (for a limited time) at www.c26triathlon.com/c26-store A great way to support the podcast! * Looking for an awesome coach? Former Professional triathlete, Jessica Jacobs is now coaching for C26 Triathlon. Check out her bio and contact information at our Coaching Page on C26Triathlon.com Big Shout out to podcast listener and Wordpress designer Bobby Hughes for helping get the new c26triathlon.com off the ground. If you like what you see and may need a website, check out Bobby’s work at https://hughesdesign.co/ You can also slide by www.crushingiron.com which is now the official blog page for the podcast. Community and coaching information are at www.c26triathlon.com Our 2020 C26 Camps are sold out (other than swim camp) Find out more on our Camps Page. If you'd like to support the Crushing Iron Podcast, hit up our Pledge Page and help us keep this podcast on the rails. Thanks in advance! Are you thinking about raising your game or getting started in triathlon with a coach? Check out our Crushing Iron Coaching Philosophy Video Please subscribe and rate Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron YouTube: Crushing Iron Twitter: CrushingIron Instagram: C26_Triathlon www.c26triathlon.com Mike Tarrolly - crushingiron@gmail.com Robbie Bruce - c26coach@gmail.com
59 min
Inside Running Podcast
Inside Running Podcast
TMYT Network
174: Box Hill Burn Preview & NB 1080v11 Review
174: Run The Bridge 2021 | Box Hill Burn Preview This week's episode of Inside Running Podcast is proudly brought to you by New Balance. You can join New Balance's 10K Strava Challenge via strava.com or the Strava app. Julian spends a down week in Brad’s world leading into Box Hill Burn. Brad’s coming down with a cold but not before pacing an athlete of his through a marathon session. Brady needs to get his weekly schedule settled as he locks in a few races on the calendar. Run The Bridge in Hobart was won by Gen Gregson and Jack Rayner in new course records with Gen winning the Battle of the Sexes. Ellie Pashley and Sinead Diver placed second and third for the women while Liam Adams and Joel Tobin-White filled the podium on the men’s side. Official Event Run Report 2021 Run The Bridge Results https://www.youtube.com/watch?v=9T0L9X97sRk ACT Athletics Grand Prix Steeplechase Ben Buckingham takes out the win in the last lap over James Nipperess & Matt Clarke. Athletics Australia Results Hub https://www.runnerstribe.com/latest-news/all-class-in-canberra-as-coles-summer-super-series-begins/ Lisa Weightman sets new 10K Road personal best out in Sandy Point, with Bret Ellis taking out the 10K outright, Dave Ridley ran solo to take out the win in the Half Marathon, Madeline Heiner took out the Women’s Half Marathon. Sandy Point Half Marathon Results https://www.instagram.com/p/CL0AZ9NHqkn/ Trial of Miles Racing: The Texas Qualifier hosted by Citius Mag in Austin, Texas USA was held over two nights as an opportunity for athletes to run Olympic Trials Qualifiers. The event broadcast free over YouTube featuring light pacing, commentary and drone coverage. Australian Charlie Hunter ran 3:37.61 in the Men’s 1500m. The Texas Qualifier Full Results https://www.youtube.com/watch?v=oRto43Og0jg The 76th and final edition of Lake Biwa Marathon sees Kengo Suzuki smash the Japanese Marathon Record, taking a huge portion off his prior personal best to become the first Japanese runner to run sub 2:05 as 42 men run under the 2:10 mark. Japan Running News https://twitter.com/JRNLive/status/1365853251262799872 Moose on the Loose laments on how much shoes change but attitudes hasn’t over the past 15 years comparing the Japanese and Western marathon competitors, then the boys make their predictions on what Stewart McSweyn can run in the 5000m for the Box Hill Burn. Stay tuned for an upcoming special on the Greatest Australian Women Runners of all time to coincide with International Women’s Day next week. The boys also put in the miles and review the New Balance 1080v11, the latest update on the beloved highly cushioned daily trainer. Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com For shoes or running apparel contact Julian at: https://www.facebook.com/therunningcompanyballarat/ Join the conversation at: https://www.facebook.com/insiderunningpodcast/ To donate and show your support for the show: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=9K9WQCZNA2KAN
1 hr 19 min
The Elite HRV Podcast: Heart Rate Variability, Biohacking Health & Performance, Quantified Self
The Elite HRV Podcast: Heart Rate Variability, Biohacking Health & Performance, Quantified Self
Jason Moore: Systems Designer, Tinkerer, Health and Performance Consultant
Cannabis, Spermidine and Optimizing Health, Immunity, and Longevity with Don Moxley
In This Episode: We cover what Don has been up to since the last time we had him on the podcast. Additionally, we explore what he learned from working in the cannabis industry, what he has to teach us about spermidine and autophagy, and some ways in which we can optimize health and longevity. Website(s): - https://themendico.com - projectcbd.org - http://spermadinelife.us(Discount code: HRV50) - longevitybioresearch.org - trainrecoverwin.com Show Notes: 01:15 - What Don has been up to the last couple of years 03:30 - How he transitioned into an opportunity to work in the cannabis industry 06:45 - The importance of the endocannabinoid system and how it works at a high level 09:00 - The evolution of cannabis legislation and the market in recent years 12:30 - The opportunity to use cannabis products as wellness tools 18:00 - Take-aways for those interested in trying cannabis products 25:00 - How Don transitioned into working for Longevity Labs 26:30 - What spermidine is and how it functions in the body 28:15 - What autophagy is and why we should care about it 33:45 - What people can expect to feel when supplementing with spermidine 37:15 - Energy toxicity and how we can bring it back into balance 39:30 - The difference between healthspan and lifespan and it's implications on what we should to to improve our longevity 45:30 - Intermittent fasting and it's implications on sports performance and longevity 52:30 - Spermidine and autophagy's role in immunity and potential for protection against viruses such as COVID-19 1:00:45 - How Don has used a mission-driven philosophy to re-define himself and his personal purpose
1 hr 4 min
The Running for Real Podcast
The Running for Real Podcast
Tina Muir
Evie Serventi: Build Your Mental Flexibility - R4R 237
The changing relationship runners may have with the sport throughout our lives. For Evie, she just moved back to Australia after years of living in the UK. She was also a sports psychologist and enjoyed a lot of sports before having twins last year. Now she’s slowly introducing sports into her life again and building her career back up. Evie predominantly loves swimming and triathlon and has competed at an amateur level and age group competitions. It was when she was pregnant with twins that her life changed and she turned to walking as a way to keep active. As a psychologist, she learned how to prepare for changing times. “I've learned lots of skills in terms of how to be adaptable and flexible, and we're going to talk about mental flexibility,” Evie said. “When the twins were born again, I really didn't do much. And I remember, you know, is sitting on the couch, thinking I can't remember the last time I have sat for so long.” She talks about the importance of checking in with yourself because going from a competitive athlete to having no support at all after having children and during COVID, it’s difficult to find time for yourself. Our relationship with running and sports is constantly evolving so we must be flexible and adapt with it. Creating a Plan B. After realizing her original plans of early swims weren’t working, Evie came up with a strategy called Plan B to ensure she gives herself grace and flexibility while still making space for activities she enjoys. “On Monday morning, check with my husband to see what meetings he's got that day. Can I slip out during the day for a lunch Swim? Can I go in the evening, or should I just bump it to the next day, or can I do some yoga at home?” Mental toughness is the ability to perform at a consistently high level regardless of what you’re faced with. When it comes to scheduling time for runs or other sports, those sorts of challenges and adversities are part of that mental toughness athletes should build up. But the flexibility aspect is just as important. It’s about practicing compassions with yourself and allowing yourself to be flexible and not beat yourself up over skipping workouts. That’s where Evie’s Plan B comes in handy. But you should always treat yourself with self-compassion because there's a difference between pushing through discomfort and a place of pain where you should stop. How do you recognize the difference? Evie suggests creating a pain log for developing an understanding of your own pain threshold. Write down details about the injury like what intensity it was when it occurred and how long it occurred for. Develop flexibility Develop that flexibility by doing things you don't normally do, or don’t do things you normally do. It doesn't even have to be sport-related. Think about it's reconnecting with what's important to you in life. There's always a purpose. Ask yourself why you run? What is it that you love about running? What is it that you love about your training? “Realize that we haven't just got obstacles in the way, we’ve got opportunities here to be creative and to focus on small goals,” Evie says. “Think of what you can focus on. What you can do and what you can't do.” Evie is taking new clients again Evie is back ready to help people with the goals, challenges, and adversities they face. Although she’s in Australia, she can work with people anywhere. She’s registered in the UK and is waiting for her registration in Australia. “I've always had a really strong interest in injury and helping people manage transitions with the sports, including injuries.” RESOURCES: Evie’s past episodes on episode 108 and episode 114 Evie’s website Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries by Carrie Cheadle and Cindy Kuzma Thank you to my wonderful sponsor Athletic Greens, Momentous, and my New podcast for sponsoring this episode of the Running for Real Podcast. Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more! Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep. Go here and use code TINA for 20% off. My new podcast with my co-host Knox Robinson from my 200th episode has launched! These episodes are going to go a bit deeper when it comes to the running world and the problems we are facing. I am very excited to have Tracksmith funding this project for us. Subscribe below to listen to the new podcast. Apple (iTunes) Podcast | Stitcher | Castbox | Overcast | Spotify | Google podcasts | Thanks for listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Evie, I look forward to hearing your thoughts on the show.
1 hr 26 min
Pacey Performance Podcast
Pacey Performance Podcast
Robert Pacey
Blood flow restriction (BFR) training; more than just a rehabilitation tool with Chris Gaviglio (Senior S&C Coach at the Queensland Academy of Sport)
In this episode of the Pacey Performance Podcast, I am speaking to Senior Strength and Conditioning Coach at the Queensland Academy of Sport, Chris Gaviglio. As well as his regular job, Chris is the creator of the Sports Rehab Tornequay and also the Strength and Conditioning Coach for the Queensland state of origin team. Clearly, Chris is an incredibly busy man so it was a pleasure to sit down with him and talk blood flow restriction (BFR) training. With more BFR devices on the market and its application spanning wider than just an arm pump and rehabilitation, I thought it was time to get an expert on, and Chris is definitely that. If you enjoyed this episode, you may like this episode on the same topic with Stephen Patterson. In this episode we discussed... * Who is Chris Gaviglio (background, education, and current role) * Blood flow restriction training * What is BFR? * BFR pre-implementation checklist * Strength development * Pressure recommendations * Position & exercises * Isometrics & BFR * Low load BFR vs high load resistance training * Hamstring protocols * Conditioning * Adaptations * Pressure & protocols * Aerobic & sprinting * Rehabilitation * Achilles * Bone healing Chris can be found on Twitter @ChrisGaviglio and on Instagram @chrisgaviglio This episode of the Pacey Performance Podcast is sponsored by Perch. Engineered at MIT, Perch uses small and mobile cameras to monitor and manage weight room performance without detracting from it. Perch is velocity based training. No strings attached. For exclusive deals and offers, tell them Rob sent you by going to pacey.perch.fit/. This episode of the Pacey Performance Podcast is sponsored by Hawkin Dynamics, the team behind the worlds only wireless force plate system. Hawkin Dynamics can be found at hawkindynamics.com and you can follow them on Twitter @hawkindynamics This episode is also sponsored by IMeasureU. IMeasureU are a world leading inertial platform to precisely quantify body movement and workload metrics in the field. IMeasureU can be found at imeasureu.com and you can follow them on Twitter @imeasureu. This episode is sponsored by BLK BOX, leaders in performance training equipment & facility design. BLK BOX manufacture and distribute a full range of strength training equipment across Europe from their Headquarters in Belfast, Northern Ireland. BLK BOK can be found at blkboxfitness.com and you can follow them on Twitter @blkboxfitness and Instagram @blkboxfitness. This episode is also sponsored by Kitman Labs. Kitman partners with leading sports teams to achieve consistent success, on and off the pitch. Over 500 teams across the globe use Kitman Labs' Athlete Optimization System to simplify daily operations and rely on the company's unique analytics to uncover the factors that influence success. You can find Kitman Labs at kitmanlabs.com and on Twitter @kitmanlabs. Keep up to date with everything that is going on with the podcast by following on Twitter @strengthofsci or visiting strengthofscience.com. Enjoy PP
1 hr 15 min
That Triathlon Show
That Triathlon Show
Mikael Eriksson
Training methods of Ethiopian runners with Michael Crawley | EP#275
Michael Crawley is a 2h20min marathon runner who has competed internationally for Scotland and Great Britain, and he is assistant professor in social anthropology at Durham University. Michael spent 15 months in Addis Ababa in Ethiopia, running with a group of professional runners and observing their training and their lives. The result of this experience is Michael's first book, "Out of Thin Air: Running Wisdom and Magic from Above the Clouds in Ethiopia". IN THIS EPISODE YOU'LL LEARN ABOUT: -"A day in the life" of Ethiopian runners -What a typical training week looks like -Key workouts for the Ethiopians -The importance of the environment and terrain (altitude, "magic air", special surfaces, forests,...) -The group effect - the importance of training together in an individual sport -Mindset and psychology of the Ethiopians -What can Western, non-professional runners and triathletes learn and implement from professional runners in Ethiopia? SHOWNOTES: https://scientifictriathlon.com/tts275/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free. ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order. LINKS AND RESOURCES: * Michael's Twitter, and Instagram * Out of Thin Air: Running Wisdom and Magic from Above the Clouds in Ethiopia - Michael's book * Run training of Kipchoge, Farah and Rudisha with Matt Fox of Sweat Elite | EP#195 * All Running-related episodes on That Triathlon Show RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
58 min
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