Good To Go with Christie Aschwanden

What is the best way to recover from hard workouts?  Is it a recovery drink?  Massage?  Foam roller?  Is there a big difference between eating egg whites vs. chicken nuggets?  This week we are talking to Christie Aschwanden, author of the book "Good To Go - What the athlete in all of us can learn from the strange science of recovery".

Welcome to Episode #180 of the Mile High Endurance podcast.  You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals.  We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. 

Last week we had Mikael Eriksson of Scientific Triathlon and "That Triathlon Podcast" on the science of determining lactate thresholds.  If you missed it, you can of course hear it on episode #179.

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Sponsor - iKOR Labs:

Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes.  Save 20% by using the code "endurance" at checkout and consider saving even more by doing auto recurring order. Go to www.ikorlabs.com for more details.

 

In Today's Show:

• Good To Go
• Sam Long uncorking at Chattanooga
• Video of the Week
• Endurance Trivia
• What's New in the 303
• • Colfax Marathon last week
  • Bolder Boulder
  • Race season opens this weekend
  • • New triathlon this weekend
    • Open water resources  - https://303triathlon.com/ows-resources/
• Upcoming interviews

 

Sponsor - Riplaces:

Our interview is sponsored by Riplaces.  Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe.  The bungees come in 5 sizes to achieve custom tension for the perfect fit.  The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package.  Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount.  Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

 

Interview Introduction:

A little over a month ago, I went t the Rocky Mountain Tri Club Author Night.  Christie Aschwanden and Alex Hutchinson did a presentation and then did book signings.  As I listened to Christie describe her book and her thoughts on the efficacy of products and services intended to aid with recovery, I was really intrigued.  I bought the book, started reading and knew this would be a great topic.  Listen, we all want the have the latest advantage and the fear of being left out.  If everyone else is using Endurox, I should be using Endurox.

The recovery market includes goods and services ranging from drinks, bars, and protein shakes to compression clothing, foam rollers, icepacks, cryotherapy, mass, laser therapy, electrical muscle stimulators, saunas, float tanks, meditation videos, sleep trackers, high tech pajamas, and of course beds.  Do these things work?  I'm I wasting my money?  My time?

Christie Aschwanden, author of "Good To Go - What the athlete in all of us can learn from the strange science of recovery".  Christie is science writer for FiveThirtyEight. She is also health columnist for The Washington Post.   She is a frequent contributor to The New York Times, a contributing editor for Runner’s World and a former contributing writer for Bicycling.   A lifetime athlete, Christie has raced in Europe and North America on the Team Rossignol Nordic ski racing squad.  She was on the CU bicycle racing team.

 

Sponsor - Halo Neuroscience:

Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  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 the code "MHE" at checkout to save an additional $20.  Pre order now and your regular price of $399 is $299.  Add the MHE code and your price is $279. 

 

Endurance Trivia:

 

What is the most effective recovery modality

1. Sleep
2. Foam Rolling
3. Protein shakes

 

Other

1. On sleep - without question the single best mode of recovery.  Get 8 hours a night and everything will be alright.  Listen to Episode 118 with Dr Kirk Parsley.
2. On anti-inflammatories - the book highlights studies and opinions that lean toward letting the bodies natural healing process take place and don't interfere.  If you have some swelling and pain, that's the body bringing building materials to repair damage via the blood stream.
3. On Massage - 110 - Shona Halson, Australian recovery expert "there's no evidence to say that doing massage will clear lactate - it just doesn't exist"
4. On Foam Rolling - p113 - The idea behind foam rollers is that they loosen the muscles and address adhesions that form between layers of fascia. 
   1. Do you need to be careful taking supplements and knowing what's in them?
   2. Are salt tablets needed?
   3. Clinical trials.gov
   4. Supplement 411
5. On Supplements
6. On Hydration - highlighting studies and evidence that drink to thirst is the best guide.  My recommendation, is find out what your body needs.  Keep a simple log that records temperature, effort, duration, fluid consumed, how you performed, how you felt.  If you want to get fancy add weight before, after, and specific gravity. 
   1. Generally leans toward there's no evidence it works.
   • https://www.wimhofmethod.com/
7. On Ice Baths

 

Video of the Week:

Race week || Ironman 70.3 Victoria

• Prepping for Ironman 70.3 Victoria
• I feel like both Rinny and TO are seasoned professionals that have integrated training, competing and family life. 

 

"What's New in the 303":

• https://303cycling.com/governor-jared-polis-to-sign-vulnerable-road-user-bill-5-29-denver-bicycle-cafe/
• http://www.ironman.com/triathlon/events/americas/ironman/boulder.aspx
• Newton Event on Friday, June 7th with Crowie, Chris McDonald, Pease Brothers and more.
• First open water race in Colorado this weekend.  http://hwcdn.libsyn.com/p/c/4/0/c406c317cc681011/Episode_085_2017_08_05_Will_Murray_on_Open_Water_and_Triathlon_Fears.mp3?c_id=16309337&cs_id=16309337&expiration=1559100563&hwt=6e0375b3464e644a283badd8e4c75256

 

News

• https://303triathlon.com/american-just-made-it-cheaper-to-travel-with-bikes-surfboards-skis-and-tubas/
• 70.3 Victoria
• https://www.herbalife24tri.la/map

 

Upcoming Interviews:

• On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland
• Sam Long has confirmed our predictions that he was going to win at the pro level this year.  He took out the win at  Chattanooga 70.3.  He is racing Ironman 70.3 Victoria this weekend.  He is also racing IM Boulder.  This interview will publish the evening before IM Boulder.  We are going to hear which other pro men he is building a game plan for.
• Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989

 

Closing:

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Stay tuned, train informed, and enjoy the endurance journey!