Welcome | Welcome to Episode #110 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. Coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine. Tricia joins us to go a number of aspects related to the topic.We're your hosts Rich Soares, Bill Plock and Khem Suthiwan. We're glad you are joining us for another week of endurance interviews and discussion. |
Health IQ | Our show today is sponsored by Health IQ. Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle. Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates. We've received our quotes which were 20-30% than other insurers. Save some money and see if you qualify for these special rates by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way that respects your time and goals. |
Last week's guest | Thanks to last week's guest, Todd Plymale-Mallory, Acupuncturist and Physician of Chinese Medicine, Master Body Mechanic, Performance and Life Coach. Our topics included how to maintain healthy muscle tissue, demystifying dry needling, dry needling vs. acupuncture and cupping. One of the things we talked about was the European Academy of Physiology and the article, New Research Calls Into Question Merits of Ice Baths. I did look that up and I have some information to share on that article in the post interview discussion. If you haven't heard the interview yet, go back and check it out on episode #109. |
Discussion Teasers |
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Interview Lead In | Tricia Davis: Co-founder of Killer Coach LLC, USAT and USAC Certified Triathlon and Cycling Coach, wellness and injury prevention specialist. Tricia is a hyperkinetic, Canadian trained physiotherapist and athlete. Good at seeing the big picture, she is able to focus on the most important specific details for you to achieve success. Tricia thrives most in helping those with limited time by providing evidence based training and skill acquisition in order to make training the most efficient way to attain goals while reducing risk of injury. Tricia is passionate about health, wellness and efficiency in sport while maintaining a balance in all aspects of life. |
Health IQ Ad | Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people. - 56% of Health IQ customers save between 4-33% on their life insurance. - These savings are exclusive to Health IQ and you must qualify to get the special rate (visit the site for more details). - Health IQ can save our customers up to 33% because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive. Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself. Let's face it, you spend money on race registrations, gym memberships and gear. See if you can reward yourself further and recoup some of those investments. See how much you can save. Health IQ covers Ryan Hall who has given his testament: “It’s perfect because it’s made for people like me with a healthy, active lifestyle.” The lower heart rates that many pro athletes have can sometimes negatively affect insurance rates. Hall liked that Health IQ used his active lifestyle as an asset in getting a good life insurance rate rather than it being a detriment. Hall also commented that he appreciated how Health IQ made the process easy and simple for him—given how limited his time already is. -70% of HealthIQs exclusive rate clients get approved at the top rate class. -Fastest growing life insurance company with over 5 billion in coverage. To get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. |
Host Discussion Topics |
The first part of the study asked 21 physically active men to undertake strength training two days a week for 12 weeks. About half the group endured a 10 minute post workout ice bath at a chilly 10 degrees Celsius, while the rest had a warm down on an exercise bike. At the end of the 12 weeks, muscle strength and mass had increased more in the active warm down group than the ice bath group. A second study took muscle biopsies from men after they had performed single-leg strength exercises followed by either an ice bath or active warm down. The researchers found that the activity of satellite cells, akin to muscle 'stem cells', and pathways needed to build bigger and stronger muscles were "blunted" up to two days after exercise in the ice bath group. "We found that cold water immersion after training substantially attenuated, or reduced, long-term gains in muscle mass and strength," Dr. Roberts said. "It is anticipated that athletes who use ice baths after workouts would see less long-term muscle gains than those who choose an active warm down. "At this stage we are unsure why cold water immersion had this effect, but a reduction of muscle blood flow could be one mechanism." Dr Peake said the results suggested people should steer clear of ice baths -- at least after strength training sessions. "This is the most comprehensive study of its kind and the results suggest individuals who use strength training to improve athletic performance, recover from injury or maintain their health, should reconsider using cold water immersion as a recovery aid," he said.
After four weeks of relative inactivity, the runners had significant drops in blood volume and plasma volume, and the left ventricle of their hearts decreased in mass and thickness. Blood volume decreased by 3.6 percent. These changes can be thought of as the body’s blood-pumping system deteriorating, both in terms of the size and power of the pump (the left ventricle changes) and the resources available to pump (blood and plasma volume). One result would be a given pace feeling harder, because less oxygen would reach working muscles per heart beat than had been the case at the time of their marathon. During the second four weeks of inactivity, the detraining changes regarding blood volume and the left ventricle stabilized. There were detraining effects in the right ventricle during this time, but, according to lead researcher Charles Pedlar, Ph.D., those changes are mostly of interest to sport cardiologists. |
Upcoming MHE Interviews | MHE upcoming interviews:
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Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey! |