| 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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| 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. |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
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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! |
| Welcome | Welcome to Episode #109 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, Bill Plock and Khem Suthiwan. We're glad you are joining us for another week of endurance interviews and discussion. Bill has a big announcement and we have another great discussion with Body Mechanic and acupuncturist Todd Plymale-Mallory. We are going to get into the topic of how to maintain healthy muscle tissue, demystifying dry needling, dry needling vs. acupuncture and what exactly cupping is used for. Plus we'll talk about some inexpensive DIY alternatives to the expensive massage and rolling tools found in your running specialty store. |
| 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, Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado. He talked us through all of the services and testing available - http://cusportsmedcenter.com/performance/ If you haven't heard the interview yet, go back and check it out on episode #108. |
| Discussion Teasers |
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| Interview Setup | Let's get into the interview now. |
| Interview | Todd Plymale-Mallory intro - Experience - Acupuncturist and Physician of Chinese Medicine, Master Body Mechanic, Performance and Life Coach, Todd relocated to the Boulder in the fall of 2011 area bringing over 30 years of experience in the Cycling, Fitness, and Health industries to the Front Range. Philosophy and Client Base - Finding an elegant harmony in his clinical practice between Western Science and the Mind/Body/Spirit perspective of the East, Todd completed his Masters in Acupuncture and Traditional Chinese Medicine at Yo San University in Los Angeles in 2006. Then in 2009 he became a Diplomat of the National Board of Acupuncture Orthopedics (1 of less than 1000 in the US) and specializes in the treatment of Orthopedic and Sports related injuries. Although Todd treats patients from all walks of life, he has been blessed to work the world’s Elite Professional Tri-athletes, Top Professional Road/Cross/MTB and Track Cyclists, Top Mixed Martial Artists, NBA Players and many other elite level athletes. Beyond the clinic and classroom settings, Todd is currently working on developing continuing education curriculum for Acupuncturist and Massage Therapists, writing three different books and will be giving regular lectures, seminars and workshops on a variety of sports and health topics. Specialties - Acupuncture, Chinese Herbal Medicine, Orthopedics, Sports Medicine, Tui Na, Deep Tissue & NeuroMuscular Therapy, Stress Related Disorders, and Energy Medicine (Reiki, QiGong, & Polarity). Professional Certifications - Diplomat of Oriental Medicine National Certification Commision for Acupuncture and Oriental Medicine (May 2016) Acupuncture License #1777, State of Colorado (2012) Diplomat of Acupuncture #150895, National Certification Commision for Acupuncture and Oriental Medicine (2012) Certified Massage Therapist #11833, State of Colorado (March 2011) Nationally Certified Therapeutic Massage and Bodywork, NCBTMB (2010) Diplomat, National Board of Acupuncture Orthopedics (July 2009) Acupuncture License # 11518, California Acupuncture Board (2007) Certified Personal Trainer #98955, American Council on Exercise (2004) Certified Massage Therapist # 100657, City of Los Angeles (2002) Certified Instructor for Postsecondary and Vocational Education, State of California (2002) Licensed Massage Therapist, Oregon Board of Massage Therapists (1998) Certified Chiropractic Assistant, Oregon Board of Chiropractors (1997) |
| 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 |
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| Upcoming MHE Interviews | MHE upcoming interviews:
|
| 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. There's going to be great discussions with race directors on local races. If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well. Michelle Lund Sarah Nielsen Tim Brosious Peggy Shockley
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| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| 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! |
| Welcome | Welcome to Episode #108 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, Bill Plock and Khem Suthiwan. We're glad you are joining us for another week of endurance interviews and discussion. Khem is back Everest base camp! Bill is rubbing handlebars with Tyler Butterfield and we have Inigo San Millan, the Director of the Sports Performance Program and CU Sports Medicine and Performance Center in Boulder Colorado joining us today about all of the services the Center has to help athletes and coaches. This is going to be an awesome show! Hope you are enjoying the variety of intro music. That was Stray Dog and the Chocolate Shake by Grandaddy. |
| 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. They are sure to impress you with their customer service and rates. They'll answer all your questions and help you get the rates you deserve. We've received our quotes which were 20-30% than other insurers. Save some money and see if you qualify 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 the respects your time and goals. |
| Last week's guest | Thanks to last week's guest, Olympian, retired pro triathlete, coach, author and PhD Joanna Zeiger. Joanna talked to us about chronic pain and how training can be used, among other treatments, to manage it. If you haven't heard the interview yet, go back and check it out on episode #107. |
| Discussion Teasers |
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| Interview Setup | Let's get into the interview now. |
| Interview | Dr. San Millán is an Assistant Professor at the University of Colorado School of Medicine and the Director of the Sports Performance Program at the CU Sports Medicine and Performance Center in Boulder, Colorado. He is an internationally renowned applied physiologist having worked for the past 20 years for many professional teams and elite athletes worldwide across multiple sports like running, football, soccer, basketball, rowing, triathlon, swimming, Olympics and cycling including eight Pro Cycling Teams. He has also been consultant in exercise physiology and sports medicine to international organizations like the US Olympic Committee and the International Cycling Union. He has been a pioneer in developing new methodologies for monitoring athletes at the metabolic and physiological level including a novel method to measure mitochondrial function in vivo as well as the the invention, along his colleague Dr. John Hill, of the first method to measure skeletal muscle glycogen in a non-invasive manner using high frequency ultrasound. His areas of research, clinical work and interest include exercise metabolism, nutrition, sports performance, overtraining, diabetes, cancer and critical care. |
| Health IQ Ad | And we are back. 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. 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. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle. 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. To see if you qualify, 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 |
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| Upcoming MHE Interviews | MHE upcoming interviews:
|
| 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. There's going to be great discussions with race directors on local races. If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well. |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| 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! |
| Welcome | Welcome to Episode #107 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 and Bill Plock and we're glad you are joining us for another week of endurance interviews and discussion. Khem has finished her Everest base camp excursion and back in Thailand. We'll give you an update on Khem in a bit. This is the first episode of 2018 and we are ringing in the new year with Olympian, retired pro triathlete, coach, author and PhD Joanna Zeiger. Joanna is going to talk to us about chronic pain and how training can be used, among other treatments, to manage chronic pain. |
| 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. They are sure to impress you with their customer service and rates. They'll answer all your questions and help you get the rates you deserve. We've received our quotes which were 20-30% than other insurers. Save some money and see if you qualify 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 the respects your time and goals. |
| Last week's guest | Thanks to last week's guest, elite endurance sports coach, author, and sport technology and training consultant, Jim Vance. If you are a self-coached athlete or coach, Triathlon 2.0 is a staple resource and should be read and referenced. If you haven't heard the interview yet, go back and check it out on episode #106. |
| Discussion Teasers |
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| Interview Setup | Let's get into the interview now. |
| Interview | Joanna Zeiger |
| Health IQ Ad | And we are back. 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. 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. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle. 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. To see if you qualify, 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 |
Beginning with the 2019 qualifying year for both the IRONMAN®World Championship and IRONMAN® 70.3® World Championship, the KPR and 70.3PR will no longer be used as the qualifying systems for the professional field. The current points-based system will be replaced by and return to a slot qualifying system. The change aligns with the global age-group system with qualifying slots being allocated to IRONMAN and IRONMAN 70.3 events on the global pro calendar for the respective world championship races.
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| Upcoming MHE Interviews | MHE upcoming interviews:
|
| 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. There's going to be great discussions with race directors on local races. If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well. |
| Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
|
| 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. Happy new year! Talk to you again in 2018! Stay tuned, stay informed, and enjoy the endurance journey! |