128 Getting Efficient with Bob Seebohar

Our interview this week is with coach and nutrition expert Bob Seebohar.  As you'll hear in the interview, we are going to explore trying to get more efficient with our fueling through periodized nutrition.  Our guest Bob Seebohar is the author of Metabolic Efficiency Training and the Metabolic Efficiency Recipe book.  We are building on our knowledge from the CU Sports Medicine work we did a few weeks ago.  To be clear, this is not a "pivot" but a "build" on knowledge, adding layers of information to help you fuel yourself for success.

Thanks to last week's guests, coach Matt Bottrill. Matt is the cycling coach for professional triathletes Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.  Matt shared his experience of frequenting the podium at the British Nation Time Trial Championship podium from years 2004-2013 where he was mixing it up regularly with  Chris Froome and Bradley Wiggins. If you go to the website you will see his killer aero form.

Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a sport dietitian for the US Olympic Committee.

 Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach and a USA Triathlon Youth/Junior coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training.

Bob has worked with a variety of athletes from sports including triathlon, duathlon, ultra-running/cycling, track and field, marathon, mountain biking, road and track cycling, cross country, swimming, and more.

Olympians

 

Susan Williams (triathlon, bronze medalist, 2004)

Sarah Haskins (triathlon)

Hunter Kemper (triathlon)

Joanna Zeiger (triathlon)

Andy Potts (triathlon)

Ben Kanute (triathlon)

Meb Keflezighi (marathon)

 

Professional Athletes

 

Tim O’Donnell (triathlon)

Leanda Cave (triathlon)

Joe Umpenhour (triathlon)

Brian Fleischmann (triathlon)

Matt Chrabot (triathlon)

Amanda Stevens (triathlon)

Kevin Collington (triathlon)

Amanda Lovato (triathlon)

Michael Lovato (triathlon)

Manny Huerta (triathlon)

Sara McLarty (triathlon)

 

• Bob Seebohar debrief:
• • We stayed out of the Ketogenic diet lane and out of the All Carb lane; Bob's emphasis on the easy 50/50 plate was great and it does work out.
  • Metabolic Project
  • Tracking nutrition with My Fitness Pal
  • • No changes to current diet
    • Made some changes after CU
    • My Fitness Pal feedback (2200-2400 calories of carbohydrate)
    • Nutrition Periodization - 2400-3000 calories of carbohydrate (roughly 600-800 grams (8-10/kg))
  • Fasted Metabolic Pre-test on June 5th
• Ironhorse with Khem
• Tim Don Movie - https://www.youtube.com/watch?v=UhjIchwAkAU 
• Sansego Clinic in Boulder June 15-17 with 3 x 70.3 champion Matt Smith and Craig Alexander
• • Details

 https://uk185.infusionsoft.com/app/orderForms/Sansego-Experience-Boulder-2018 

• IM Boulder
• Yokohama coverage and pro interviews
• • Roger raced at Yokohama on May 12th
  • Pics and interviews with Mami Tani of Japan (winner of the para triathlon competition)
  • Pics and interviews with Non Stanford of GB (female pro 3rd) and Ashley Gentle of Australia (4th place)
  • Women's highlights - https://www.youtube.com/watch?v=FGaLkYmIQUQ
  • Men's highlights - https://www.youtube.com/watch?v=3JFeZT6wass 

Upcoming interviews:

• Michael Horvath on the Strava story (303 and MHE)
• Dina Griffin "The Nutrition Mechanic" Clients in clude ultra runners, triathletes, marathoners, adventure racers, and cyclists.
• Mike Reilly on (303 and MHE)
• Craig Alexander (303 and MHE)
• Heidi Stridkler on plant based nutrition

Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.

• If you are racing or spectating IM Boulder, be sure to check out the interview on 303 Radio with Tim Brosious, Race Directory of IM Boulder. 
• STRAVA CEO Michael Horvath sat down with Bill and I this week and talks about the genesis of the idea for STRAVA, how the company has matured, stuck to its vision and more.
• Mike Reilly on (303 and MHE)
• Craig Alexander (303 and MHE)
• Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities.

Please support our affiliate brands that support the show and help you get faster!

• The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  You wear the Halo Headset for 20 minutes and use the paired app on your phone to do what they call "neural priming".  The headset looks like Beats headphones, the top band has plates that you moisten.  When you start the "neural priming" from the app, the plates conduct electrical wave stimulation of the motor cortex part of the brain which puts it into a state of hyper plasticity, which simply means that the brain can make neural connections faster and help you learn quicker.

 

Motor skills rely on the brain to send signals to the correct muscles and parts of muscles in the right order. Through plasticity, your brain is able to ensure that your neurons are working together for a precise result

 

Endurance relies on the motor cortex to repeat an action for an extended period of time. Each time you take a step, swim a stroke, or pedal a bike, your brain and your muscles consume energy. Via plasticity, your training leads to more efficient movements, reducing the energy cost of each action and allowing you to endure for a longer period of time.

Strength relies on the motor cortex to ensure that your muscle fibers are contracting together and not competing with each other. Powerful output requires the coordination of the many thousands of neurons that activate a group of primary and synergist muscles. With plasticity, the brain learns to contract more useful muscle fibers and relax opposing fibers, allowing you to lift more.

We've had the honor of having CEO and Founder Dr. Chao on the show to help us understand the science.  Use code MHE150 to save $150.

• Total Immersion -Use code MHETI10 to get 10% off items in your cart
• Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items.
• TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30
• All of these discounts can be found at milehighendurance on the Sponsors page. 

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Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!