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Mile High Endurance Podcast

Mile High Endurance is recorded in the Rocky Mountain front range area in Denver, Colorado. 55 miles to the north is the triathlon 'Mecca' of Boulder, home of some of the most prominent pros in triathlon and related sports. 56 miles to the south is the US Olympic Training Center in Colorado Springs. The Olympic Complex in Colorado Springs is the flagship training center for the U.S. Olympic Committee and the Olympic Training Center programs. The 110 mile stretch between Boulder and Colorado Springs is one of the fittest and athletic populated areas in the world. I share these statistics, not so much to brag but to give you the listener context for what the culture and vibe is here in the Mile High area. ​The objective of the Mile High Tri podcast is to connect you to the triathlon community and empower you to achieve your triathlon and fitness goals. Each month we will take subjects that you are interested in and connect your interests with news, expert interviews, and information about services and products in a way that inform your decisions to achieve your full potential in the sport.
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Now displaying: Page 1
Oct 1, 2017

Our interview today is with former ITU professional triathlete and coach Sara McLarty.  Sara joins us a couple of weeks after ITU Stockholm August 26th.  We'll talk a bit about that but we want to follow up on an article of hers that we read a few weeks ago on open water sighting technique and more.

Welcome to Episode #93 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.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are glad you are joining us this week. 

Thanks to Ben Hoffman for joining us last week and sharing his race stories and Kona prep with us.  Khem and I had a lot of fun with that interview and got a lot of great quotes.  Check out the 303Triathlon and read the Ben Hoffman article for more.

Discussion Topics:

  • Khem's update
  • Bill's update
  • Rich's update
    • Ben Hoffman video - Roger (my brother) listed to the show last week and send me a great Youtube video on Ben Hoffman.  It's actually a series of "inside triathlon" vides that Specialized has done with their athletes.  Check it out at Inside Specialized Triathlon - Ben Hoffman Youtube video
    • Ben on heat adaptation
      • Training over 100 degrees in Tucson and sauna training
      • The primary goal of head adaptation is building blood volume
    • Articles on heat adaptation
      • SportSci.org Article by

From <http://www.sportsci.org/encyc/heataccl/heataccl.html>

Lawrence E. Armstrong, Ph.D.

Department of Sport, Leisure, and Exercise Science

University of Connecticut

Complete heat acclimatization requires up to 14 days, but the systems of the body adapt to heat exposure at varying rates. The early adaptations (initial 1-5 days) involve an improved control of cardiovascular function, including expanded plasma volume, reduced heart rate, and autonomic nervous system habituation which redirects cardiac output to skin capillary beds and active muscle. Plasma volume expansion resulting from increased plasma proteins and increased sodium chloride retention, ranges from +3 to +27%, and is accompanied by a 15-25% decrease in heart rate. This reduction of cardiovascular strain reduces rating of perceived exertion, which is proportional to central cardiorespiratory stress, also decreases during the first five days of exercise-heat exposure. Plasma volume expansion is a temporary phenomenon, which decays during the 8th to 14th days of heat acclimatization (as do fluid-regulatory hormone responses, see below), and then is replaced by a longer-lasting reduction in skin blood flow that serves to increase central blood volume.

  • Gatorade Sports Science article

Heat acclimatization gradually disappears if not maintained by continued repeated exercise-heat exposures (Pandolf, 1998). The benefits of heat acclimatization are retained for ~1 wk and then decay with about 75% lost by ~3 wk, once heat exposure ends. During this period, re-acclimatization occurs more rapidly than the initial acclimatization when re-exposed to heat (Weller et al., 2007). A day or two of intervening cool weather will not interfere with acclimatization to hot weather. In addition, after achieving heat acclimatization, train-ing and heat acclimatization can be interspersed by every second or third day (Périard et al., 2015; Sawka et al., 2003).

From <http://www.gssiweb.org/en/sports-science-exchange/article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments>

  • Follow up on Breaking 2
    • Names of athletes (Eliud Kipchoge, Zersenay Tadese, the current world-record holder in the half marathon, and Lelisa Desisa, a two-time winner of the Boston Marathon
    • The race track in Manza italy
  • MBA Opens Doors 5K Challenge
  • Kona Pre-impressions Interview

Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.

Let's talk briefly about upcoming interviews.

  • Bek Keat 10/1
  • Don Reichelt (Spartathlon Ultra)
  • Ultra runners Bryan Williams and Vito Bella
  • Kona - select 303 interviews
  • Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
  • Ken Axford on bike handling skills
  • Billy the Kid Edwards

 

Please support the brands that support the show and our listeners.

  • BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order.
  • Total Immersion -Use code MHETI10 to get 10% off items in your cart
    • Effortless endurance for 49.99
    • Freestyle mastery for 59.99.
  • Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items.
  • Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150.
  • Give TrainingPeaks Premium account a try.  Use MHE30
  • All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page. 

Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.

That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

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