Mile High Endurance Podcast

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Now displaying: March, 2018

Mar 25, 2018

Our guest this week is Doctor Kirk Parsley. He is a sleep specialist and has been treating Navy Seals, Special Ops, First Responders, and yes - endurance athletes, with sleep related ailments or performance issues. If you don't get 8 hours of sleep as a non-athlete and as much as 10 for ultra-runners, you will want to know what you could be doing to your performance and health.

Thanks to last week's guest, ultra-runner and coach Don Reichelt. Don shared his preparation and training for Badwater 135. We also talked about how he helps other athletes train for that distance. We will be watching his race closely and look forward to seeing his result. My sense is, we are going to be impressed!

Discussion Teasers:

Reactions to the interview and some of our take-aways
When we last reported we were still in Lake Havasu. Before leaving Lake Havasu, we had a pretty interesting run in the desert and tested our navigation skills. We have a great report on our trip to Tucson, dinner with Alain Lambert and Barry Siff, and the ride with Alain on Mt. Lemmon.
Time management tips when you are trying to fit all the hours of training required for long-distance racing

Interview Setup:

Kirk Parsley served as an Undersea Medical Officer at Naval Special Warfare Group One from June 2009 to January 2013. While there, he led the development and supervised the group’s first Sports Medicine Rehabilitation center. He is a former SEAL, and received his Medical Degree from Bethesda, Uniformed Services University of Health Sciences (USUHS) in 2004. He interned in Obstetrics and Gynecology at Balboa Naval Hospital San Diego in 2005 and subsequently completed a Navy residency in Hyperbarics and Diving Medicine in 2006.

Doctor Parsley has been a member of the American Academy of Sleep Medicine since 2006 and served as Naval Special Warfare’s expert on Sleep Medicine. In addition he is certified in hormonal modulation (Age-Management Medicine). After leaving the Navy he went into concierge medicine and consulting. He continues to consult for multiple corporations, and professional athletes/teams. Doctor Parsley lectures worldwide on sleep, wellness, and hormonal optimization and is currently completing a book on sleep and health optimization.

His philosophy for wellness is simple; in order to optimize our health and get the most out of our bodies and minds, we must live more closely to the way we evolved as a species. He believes that many diseases and disorders that we accept as “inevitable” in modern society are unnecessary complications of poor sleeping habits, living in a toxic environment, eating foods we were not designed to digest, and allowing stress to overwhelm us. His passion is to help his patients and clients achieve the highest quality of life possible, and realize their health, performance, and longevity goals.

Dr. Parsley spends as much of his spare time as possible with his three beautiful children (Hayden, Cole, and Harper). He has been a competitive athlete his entire life, and enjoys nearly all outdoor activities and sports.

Interview debrief:

Oura Ring
I was naïve about sleep aids. How common do you think the understanding of using Ambien, Zolpidem or other sleep aids or any chemical that doesn't naturally occur in food could impair your ability to get to metabolic sleep?
Distinguishing drugs from supplements
Tryptophan becomes 5htp. Becomes serotonin. Saratonin becomes melatonin.
Ironman - Science of Sleep Article

inadequate sleep has an adverse effect on glucose metabolism. A study at the University of Chicago Pritzker School of Medicine showed that after a single week of sleep restriction in young healthy male athletes, glucose levels were altered and led to a rapid deterioration of bodily functions. The authors compared the body’s diminished ability to handle glucose to aging effects seen in the elderly.

We also need sleep to produce HGH, or human growth hormone, the substance critical to post-exercise tissue repair that’s manufactured by the pituitary gland. In short, sleep is required to speed our recovery from training sessions and and racing. When sleep deprived, athletes commonly complain that a race or workout felt harder than expected.

What about the impact to fat metabolism with just 2 hours less sleep? What do you think that does to race performance for athletes who don't get 7-9 hours of sleep prior to an Ironman? Insulin sensitivity drops 30% with 2 hours less sleep.
It was also a little scary to hear how much lack of sleep can lead to issues like ADD, depression, all psychiatric diagnosis are precursory by lack of sleep

Lake Havasu and Tucson Trip:

Trashcan Lid run https://connect.garmin.com/modern/activity/2564650099

dinner with Alain Lambert and Barry Siff, and the ride with Alain on Mt. Lemmon

https://www.hauteroute.org/

https://connect.garmin.com/modern/activity/2566311987

Time Management Tip:

In my weekly check-in with Brady we were discussing the topic of how to manage your training schedule
Training for Iron-distance is one of those "big rock priorities" - you need to do the training, but you also have other priorities like work, family, finances, etc.
One thing that Brady does to plan ahead and keep organized is he knows what training he has each day of the week, so he lays out his clothes for each workout. I'm sure there may be some adjustments if the weather forecast changes, but it's a great way to avoid unwanted surprises.
What things do you guys do to stay organized or manage your time?

MHE upcoming interviews:

Dr Jason Karp on his article "the right way to do run interval training"
Elite, 16 time Kona finisher, Tim Hola

Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.

Be sure to follow 303Radio for these upcoming interviews:

Alon Mandel, Olympic swimmer from Israel now swimming the Cook Strait in New Zealand
Larry Potter for KHMTT
Colorado University invasion on Lake Havasu
Jonathon Grinder, race director of lake Havasu triathlon
Katie Whidden, coach of Colorado School of Mines
Brad Seng, coach of CU
Athletes from the many Colorado teams
Dierdre Moynahan and Kay Martin

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. 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.
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.

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!

Download this Episode

117 - Don Reichelt on Badwater 135 0

Mar 18, 2018

Welcome	Our guest this week is ultra-runner and coach Don Reichelt. Don is one of the few elite runners selected for Badwater 135. We are going to talk to him about a number of topics, but the main thrust is his preparation for Badwater and his coaching advise for training for that distance.
Last week's guest	Thanks to last week's guest, coach Will Murray of D3 Multisport for helping us manage and deal with doubt and performance. If you haven't heard that episode, go back and check out last week's episode 116.
Discussion Teasers	Before we get into the interview, let's catch up with Bill and what we have on deck for the post interview discussion. Interview wrap up 303 Updates My Time to Tri Project Update Spring Break and Lake Havasu Triathlon Upcoming interviews
Interview Setup	Don Reichelt lives Littleton Colorado and has the support of his fiancé Amy. You'll hear in the interview that Don was on the 2017 US Spartathlon team. Don also has a coaching business https://www.boundlessendurance.com/.
Interview	Don Reichelt
Host	He recently raced at the Mesa Arizona Marathon with a time of 2:45:08 with an average pace of 6:19. Facilitated Bill's threshold test at Stryd 303 Updates My Time to Tri Update Spring Break and Lake Havasu Triathlon Explorer is packed except for the bikes What time are we heading out? The Lake Havasu course Tucson trip and Mt Lemmon (plus Strava leader board)
Upcoming MHE Interviews	MHE upcoming interviews: The interview that just might save your life - Dr. Kirk Parsley on the critical importance of sleep Dr Jason Karp on his article "the right way to do run interval training" Elite, 16 time Kona finisher, Tim Hola
303 Media Productions	Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. Be sure to follow 303Radio for these upcoming interviews: Alon Mandel, Olympic swimmer from Israel now swimming the Cook Strait in New Zealand Larry Potter for KHMTT Colorado University invasion on Lake Havasu Jonathon Grinder, race director of lake Havasu triathlon Katie Whidden, coach of Colorado School of Mines Brad Seng, coach of CU Athletes from the many Colorado teams
Affiliate Programs	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. 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. 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.
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!

Download this Episode

116 - Will Murray on Doubt and Performance 0

Mar 11, 2018

Welcome	We'll be kicking off the show with an interview with coach Will Murray of D3 Multisport. Will is a mental skills coach and is an expert at helping athletes get the most out of their training and racing by getting their head right. We talk about a subject that a lot of athletes face and that is "doubt". Doubt shows up in a lot of ways in our training and racing and Will is going to help you not only manage and deal with doubt, but we'll talk about how to use it as a weapon.
Last week's guest	Thanks to last week's guest, coach David Warden for joining us to discuss his new book with Matt Fitzgerald, 80/20 Triathlon. We talked about the concept of 80/20 training, TrainingPlans, and Smart Workouts in TrainingPeaks. If you haven't heard that episode, go back and check out last week's episode 115 (that's the 2 year anniversary show).
Discussion Teasers	Bill do you ever have doubts about your performance? We'll talk a little more about doubt after the interview, plus some additional topics. Bill and Khem, what topics do you have for this week's discussion? Discussion topics: I've started my training in earnest for the season and for good reason KHMTT CU Sports Medicine and Performance Center Spring Break and Lake Havasu Triathlon
Interview Setup	Everybody has doubts, but some people don’t let them get in the way of what they strive to achieve. This past week, coach Will Murray conducted a hands-on, activity-oriented and extremely practical session for athletes who have doubts that interfere with their training, racing and daily life. They worked on fast, effective techniques to address negative self-talk and unhelpful elements of doubt. They got the live version with Will. Today you get the next best thing as Will shared these techniques in our interview. Here's Will Murray.
Interview	Will Murray
Host Discussion Topics	Will Murray debrief: I have to admit that a lot of my training and motivation is fueled by wanting to eliminate doubt. I've mentioned in the past a book titled How Triathlon Ruined My Life. The book's author Darren Roberts uses the analogy of a parachute as your overall training plan and preparation for a triathlon (in his case his first Ironman). He wrote how missing a workout in his training plan was like intentionally cutting a cord of your parachute, making your parachute (preparation) less certain. It also introduced doubt. Even if missing workouts here and there didn't actually impair your physical preparation of your training, standing on the starting line, the thought of maybe not doing every workout can introduce doubts about your preparation and that can be all that it takes to lose confidence which impairs your performance. Bill or Khem, do you ever experience doubt before a race? Will Murray is meeting with Lauren this weekend to help her with her doubts about open water swimming. KHMTT 2018 Series consists of seven (7) individual time trials on consecutive Wednesday evenings April 4, 11, 18, 25 May 2, 9, 16 Cherry Creek State Park First racer starts at 4:30 PM Final racer at approximately 7:20 PM CU Sports Medicine and Performance Center What happens in the lab? The session will begin with an initial overview of your condition and goals. We will go over a brief review of the methodology and protocol and answer any questions to ensure you are prepared and comfortable. There will be a weight and Skin Fold Body Composition analysis prior to test. You may opt out of this portion of the assessment. Based on the pre-assessment questionnaire, we will get you set up on the treadmill and have you begin your warm-up. You will be fitted with a breathing mask in order to record metabolic values and VO2 max. This mask may feel confining at first but in no way restricts normal respiration. You will also be fitted with a Polar Heart Rate Strap to record heart rate. Small Blood lactate samples will be collected from either the finger or ear following each step. It is a small needle stick and is usually painless. Our test protocol will begin at a very light effort and progress to a hard effort at the end of the test. The length of the first 3 test stages will be 5 minutes in length, followed by 10 minute stage lengths in the remaining stages. The protocol will progress in a stepwise fashion, meaning each stage will get progressively more difficult. The final stage will be a near maximal effort, and we will encourage you to complete as much work as necessary to gather data. However you may stop at any time you feel you can no longer go on. Finally, we will complete a post-test consultation to review test results, provide feedback, answer questions, and provide recommendations for achieving your goals. Spring Break and Lake Havasu Triathlon Drive 16th Race 17th To Tucson 18th Mt Lemon 19th To Denver 20th
Upcoming MHE Interviews	MHE upcoming interviews: Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance Dr. Kirk Parsley on the critical importance of sleep
303 Media Productions	Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado. Be sure to follow 303Radio for these upcoming interviews: Larry Potter for KHMTT Colorado University invasion on Lake Havasu Jonathon Grinder, race director of lake Havasu triathlon Katie Whidden, coach of Colorado School of Mines Brad Seng, coach of CU
Affiliate Programs	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. 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. 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.
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!

Download this Episode

115 - David Warden 80 20 Triathlon 0

Mar 4, 2018

Welcome	Coach David Warden joins us to discuss his new book with Matt Fitzgerald, 80/20 Triathlon. We talk about the concept of 80/20 training, TrainingPlans, Smart Workouts in TrainingPeaks and much more.
Last week's guest	Thanks to last week's guest, Barry Siff (President of the Board for USA Triathlon) for joining us to talk about the My Time To Tri joint initiative between USAT and Ironman to introduce 100,000 new athletes to the sport of triathlon. If you haven't heard that episode, go back and check out episode 114 of MHE, or go to 303Radio on the 303Triathlon website.
Discussion Teasers	Let's catch up with the coolest triathlon podcast hosts, Bill Plock and Khem Suthiwan. Happy 2nd anniversary! How are you guys doing this week? What do you guys have for discussion topics this week? 8020 Endurance Plans on TrainingPeaks TrainingPeaks Daily Workout and Garmin 735XT My Time To Tri Spring Break and Lake Havasu Triathlon
Interview Setup	David Warden has made numerous contributions to the sport of triathlon in his career. Host of the Tri-Talk Podcast. The format was science-based research on topics to help you become a faster triathlete. David covered every topic you can imagine. Nutrition, gear testing, wind tunnel tests, training with power, heart rate decoupling, and much, much more. Known for coaching James Lawrence, aka "Iron Cowboy" in his successful achievement of 50 Iron distance efforts in 50 consecutive days, in 50 separate and consecutive States Contributing author of Triathlon Science with Joe Friel Now co-author of 80/20 Triathlon
Interview	David Warden
Host Discussion Topics	David Warden debrief: What did you guys think of the interview with David? How did you like the car analogy? 80/20 Training Plans on TrainingPeaks As David mentioned you can find plans for any distance and level (KungFu Panda 0 - Grandchildren will brag about you someday 3). There are plans based on Power and Pace or Heart Rate There are plans for every distance, including maintenance plans, and even 2-week trial plans with discount codes to try them for free The workouts are written in TrainingPeaks Workout Builder You can download them to your device If you have your pace, power and heart rate zones in TrainingPeaks, they will automatically translate the zones in the plan to your device I'll talk more about the TrainingPeaks Daily Workout App in a bit\ The http://8020endurance.com/ website has Info on the 80/20 Running book TrainingPlans for running races of distances from 5K to Marathon and triathlon from Sprint to Ironman Strength Training, Maintenance Plans, and Plan Bundles 80/20 Zone Calculator A bunch of resources including intensity guidelines for triathlon, planning your race season and more The 80/20 Blog TrainingPeaks Daily Workout and Garmin: If you have a Garmin device like the 935XT, 735XT or Fenix5 and you can download Garmin Apps to your device, you can download the TrainingPeaks Daily Workout app Be sure you have the Garmin Connect App on your smartphone first, you are logged in and your device is connected. You can download the TrainingPeaks Daily Workout App from Garmin Express on your desktop or Garmin Connect App on your smartphone. When you have downloaded it and installed it to your Garmin device, you can navigate it to it under Activities by scrolling until you get to "Apps". Select Apps and scroll until you get to TrainingPeaks and press enter. You will be prompted to go to the Garmin Connect App on your smartphone. If you have workouts on your calendar for the present day in TrainingPeaks, they will automatically download to your phone in the TrainingPeaks App. You see the workout title and can even preview the steps in the workout. These are the same steps that are in Workout Builder in TrainingPeaks. Start the workout and the screen will show you your current step and target effort level. It will also display your actual current effort level and the range you should be in. If you are above or below the range, it will display you are "high" or "low" (if vibrate or audio are enabled you'll get those indicators as well. When you return to the zone, it will display "training in zone".
Upcoming MHE Interviews	MHE upcoming interviews: Coach Will Murray on 'how to manage doubt'. If you are in the Front Range area of Colorado and you want to see Will Murray present in person on this topic, here are the details: "Don’t Doubt" Fleet Feet Boulder 2624 Broadway, Boulder Wednesday March 7, 7:05-7:45 PM No charge. Limited to 25 participants. Don Reichelt on his elite athlete selection for Badwater 135 and his coaching advise for training for that distance Dr. Kirk Parsley on the critical importance of sleep
303 Media Productions	Our show is also supported by 303 Media Productions, including 303Triathlon and 303 Cycling, which are your resources for news and events on triathlon and cycling in Colorado.
Affiliate Programs	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. 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. 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.
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!

Download this Episode