110 - Tricia Davis: Train Your Muscle Firing Systems

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.
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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	Strava Opening Denver Office Frisco Gold Rush Listener contribution regarding our discussion on detraining
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	Bill and Khem, I don't know about you, but I do look around at the start of a triathlon and get intimidated by the huge muscly women.  I had to really keep from going total sophomore on Tricia. Tricia talked about one of her chronic injuries, which is a hamstring which is altering her stride.  The big muscles that we use for running and cycling don't engage the small stabilizers that are no smaller than the palm of your hand - these muscles need special attention and there are specific exercises to hit them. Tricia provided a link to the promotion of her strength training plan which we'll put on the website and here in the show notes.  http://killercoach.com/training-plans/ Core balance Proprioception Forced recovery Strava Discussion Move to Denver and Bill's coverage Don’t Strava and Drive Sharing my feed; going premium Strava on the About page Limit of cycling or running - listener comments on what they want to see from Strava Frisco Gold Rush and tracking XC skiing I'm having the same thing with my Achilles and I'm working with someone at CU Sports Medicine to get my biomechanics looked at.  Also full metabolic test. Follow up on last week's discussion with Todd Plymale-Mallory on the topic of the European Academy of Physiology and the article on New Research Calls Into Question Merits of Ice Baths - I know I sounded unreceptive to the idea in the interview with Todd, but I did look up the article and I can wrap my head around the concept.  Here's an excerpt from the article. 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. I spoke to Dr. Nate Williams of Sports Performance Chiropractic about a different question - when to apply heat vs cold after a run?  The rule of thumb, if it hurts, apply cold?  If it doesn't, apply heat.  Mitchell Kusick - wrote in with an article - https://www.runnersworld.com/heart/how-quickly-do-you-lose-fitness-when-you-stop-running?utm_content=2018-01-15&utm_campaign=Warmup&utm_source=runnersworld.com&utm_medium=newsletter&smartcode=YN_0004894638_0001651171&sha1hashlower=f8f32b8ad0c20713626891511f16a2652b287d95&md5hash=99d9d07d7754336c2476e59750aeb692 A partial answer is that your heart starts to show significant signs of detraining after just a few weeks of little to no exercise. That’s the key takeaway from a new study on marathoners published in the Journal of Applied Physiology.   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: Coach Billy "The Kid" Edwards is joining us to talk about a couple of topics.  Last week Bill brought up the question of how long does it take for detraining to take effect.  I've asked Billy if he'd help us understand that topic as well as the changing needs for recovery of older athletes.  Billy is also going to help us understand how and why to embrace indoor training cycling, not only in the winter, but year round.
303 Triathlon	Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.
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