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Mile High Endurance Podcast

Mile High Endurance Podcast 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 Endurance 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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Jun 2, 2019

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.

Announcements:

  • Go to  MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page
  • If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share.

 

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
  • 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.
  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":

 

News

 

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:

Please support our affiliate brands that support the show and help you get faster!  See the milehighendurance sponsors page.

Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.

  • Facebook @milehighendurancepodcast
  • Twitter @milehighpodcast
  • Instagram @tripodcasterrich
  • YouTube Channel @Mile High Endurance Podcast

We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  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. 

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

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