Podcasts about cu sports medicine

Welcome to Episode #185 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. This weekend is the start of the 2019 Tour de France.  The tour starts in Bruxelles, Belgium and will cover 3,460 km over 21 stages ending on the Champs Elysees in Paris on July 28.  Some years there are some clear favorites. Some years there are classic battles.  Since the Tour de France began in 1903, there have always been efforts and drama. The 1903 Tour de France was the first cycling race set up and sponsored by the newspaper L'Auto, ancestor of the current daily, L'Équipe. It ran from July 1 to 19 in six stages over 2,428 km (1,509 mi), and was won by Maurice Garin. The 1989 Tour de France was the 76th edition of the Tour de France, one of cycling's Grand Tours and generally considered the most famous bike race in the world. The race consisted of 21 stages and a prologue, over 3,285 km (2,041 mi). It started on  July 1 1989 in Luxembourg before taking an anti-clockwise route through France to finish in Paris on 23 July. What made the race so incredible was the GC battle between Greg LeMond of the AD Renting–W-Cup–Bottecchia team, who had spent the previous two seasons recovering from a near-fatal hunting accident. His rival, two-time Tour winner Laurent Fignon (Super U–Raleigh–Fiat). In honor of this weekend begin the start of the Tour, we have author Nige Tassel who tells the story of the most famous bike race I the world and this epic battle in the book Three Weeks Eight Seconds. Thanks to last week's discussion guest Darryl Griffiths of Shotz Nutrition to talk about sweat testing, hydration and fueling.  I'm really excited about this topic. 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: Feature interview Video of the Week Tip of the Week What's new in the 303 News 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: Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989     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. About the interview: It's interesting that we are getting the book in the US two years after it was published in Germany.  It was published in Spanish before English.  7 Eleven team at Tour de Trump using the aero bars and Ron Keifel Don't Fry Bacon Naked: Why the new segment and how the title was derived. The naming of Early career management development Collection of personal experiences Topics inspired by real life experiences and supported by the context of our expert guests Quest for knowledge and what coaching is for me Podcast as a way to learn How and why I became a coach Last week we had Darryl Griffiths to talk about sweat testing.  He showcased how his company's protocol works for determining an athlete's sweat rate and sodium concentration to help athletes know factually how much sweat and sodium they are losing in certain environmental conditions.  I love this interview because it really helps crack the performance code for any athlete.  We use the term "no guessing" a lot on this show and it really is part of a philosophy that I embrace with respect to training.  I encourage my athletes to know the facts with respect to their body's sweat rate, sodium concentration, metabolic rates, and glycogen stores.  We can do some of this ourselves, as in the DIY version of a sweat rate test, however some tests need to be done in a lab.  While I know exactly how much training an athlete is performing and have performance data to indicate to see if the training objectives are being met, I don't know what's really going on inside the athlete's body without some additional information. The past week I had my weekly meeting with Matt to review testing results from CU Sports Medicine and Performance.  Matt is training for his first 70.3 and has been building is training volume steadily with periodic field testing and recovery weeks.  He has one "rest day" each week.  Again, I know how much training volume he is performing, but we didn't yet know his fuel metabolism (fuel economy) at different intensities or his glycogen stores (how well he's refilling the gas tank after each training day). Matt got his test results back and indicated a below average to very low "Fuel Rating" for various leg muscles.  This tells Matt that his fuel storage is not keeping up with the demands of training.  Keep in mind that we follow the 80/20 rule, generally speaking so we try to avoid "grey zone" training.  Add to the this test result, that Matt has been challenged to get his HR in target zones during some run sets recently.  This sets off some alarms for me as a coach.  Back when we did the interview with Dr. Inigo San Milan, he explained that We have just started tracking his macronutrients, so it will be interesting to see where this takes us.  We are also going to start tracking sleep data.  Not just reported hours of sleep, but actually collecting data. I learned from my time as a failing math major in college, if it doesn’t add up, you don’t have all the numbers. We may need some help unlocking some knowledge with respect to nutrition and sleep.  If needed, we'll reach out for expert advice.  We have a pretty solid set of experts to put him in touch with. Video of the Week: Greatest Tour de France Finish, 1989!       "What's New in the 303": https://303triathlon.com/simon-butterworths-tale-from-im-cork-grab-a-guinness-great-read/ https://303triathlon.com/product-review-elite-tri-box/ https://303cycling.com/the-pros-closet-growing-way-beyond-closet/ 303Radio - 303Radio and Lance Panigutti Boulder Peak coming up on July 14th       Endurance News: https://olympics.nbcsports.com/2019/07/01/sarah-true-ironman-collapse/   Upcoming Interviews: Brent and Kyle Pease, the first push-assist brother duo to complete the grueling IRONMAN World Championship and founders of The Kyle Pease Foundation, announce the upcoming release of Beyond the Finish, an inspiring memoir about brotherhood and relentless determination. Carole Sharpless, former pro, triathlon and swimming coach; listen to our original interview on episode #36 (8/28/16) Will Murray on phobias and post traumatic stress.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/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!

Welcome Welcome to Episode #179 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.  This week we have running coach Mikael Eriksson of Scientific Triathlon and "That Triathlon Podcast" show joining us to talk further about training zones. As you'll recall, last week we had Andrew Simmons of Lifelong Endurance is joining us to talk about running coaching tips.  If you missed it, you can of course hear it on episode #178.   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: Scientific triathlon Yokohama Highlights Heather Jackson and 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  Mikael Ericsson is the head coach at Scientific Triathlon and host of the That Triathlon Podcast.  Studied engineering in Helsinki, Finland.  Found his way to Lisbon, Portugal to establish himself as a coach.  Mikael takes a science based approach to his coaching and it shows up in his podcast based on the topics and guests he brings on.  I recently heard a pretty good interview he had with the folks and CU Sports Medicine and Performance on the Nike Vaperfly and studying the true efficiency gains from the shoes.     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 $20off the regular price of $399.    Post Interview Discussion Mikael Bon Jovi Two thresholds Below first vt they stay level and stable (easy, 1 and 2) Between first and second threshold, lactate levels start to increase, but if you stay at a steady pace, the LT will stabilize and not increase (moderate)  at the higher end you could be doing hard work; this is also sweet spot just below the 2nd threshold Above 2nd threshold; at a steady pace the lactate increases and continues to accumulate 45-70 minutes at 2nd threshold Yokohama - US Women Sweep podium https://303triathlon.com/podium-sweep-in-yokohama-highlights-great-weekend-for-usa-triathlon/ Three Americans on the podium and a third straight World Triathlon Series (WTS) victory for Katie Zaferes (Santa Cruz, Calif.) made it an incredible weekend for the USA Triathlon women in Yokohama. Summer Rappaport (Thornton, Colo.) earned silver for the second WTS medal of her career, while Taylor Spivey (Redondo Beach, Calif.) continued her impressive 2019 season with a bronze medal to help the red, white and blue round out the podium. It was the fourth U.S. podium sweep in ITU World Triathlon Series history and the first since 2016. Sam Long and Heather Jackson take out Chattanooga 70.3 http://www.ironman.com/triathlon/events/americas/ironman-70.3/chattanooga/results.aspx#axzz5oo6oyEqW   Video of the Week: 2019 WTS Yokohama Women's Highlights   Endurance Trivia: What are the two official languages of Finland? Finish and English Swedish and English Finish and Swedish How many lactate thresholds are there according to Mikael 1 2 3 How many zones did Mikael break the continuum into 3 5 7 What is the zone that variations of pace do not influence LT concentration Below 1st threshold Between 1st and 2nd Above 2nd   "What's New in the 303": https://303triathlon.com/american-just-made-it-cheaper-to-travel-with-bikes-surfboards-skis-and-tubas/ Lafayette’s Blue Cycles adds Womens Race Team Loveland Lake to Lake Tri, more women than men, few reasons why. Tour de Steamboat 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: On 303Radio you will hear the interview with Justin Blalog on the film Shared Territory: Gravel Bike Across Iceland Christie Aschwanden, author of "Good To Go".  Christie Aschwanden 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 along with Tyler Hamilton back in the day as well. 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 with a 14th place swim, 1st bike and 1st run with times as follows http://www.ironman.com/triathlon/events/americas/ironman-70.3/chattanooga/results.aspx?rd=20190519&race=chattanooga70.3&bidid=74&detail=1#axzz5oo6oyEqW   https://www.triathlete.com/2019/05/news/podium-pro-20-questions-with-sam-long_376296 Author Nige Tassell on the book Three Weeks Eight Seconds - Greg LeMond and Laurent Fignon and the epic Tour de France of 1989 If there are any questions that you want to have asked of these amazing guests, DM on social media or email me at rich@milehighendurance.com.  Tell us your question and who it's for and we'll include it in the interview.    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!

This week we have Panos Papadiamantis, co-founder of PNOE, a mobile breath analyzer used for cardio pulmonary metabolic testing.  That's a fancy way of saying the it's a mask that you strap over your mouth and nose to measure the gases you exhale and determine the mix of O2 and CO2 to determine how much fat and glycogen your body is burning.  Panos is going to help us understand how it works and what the advantage of a mobile device like PNOE is over testing in a lab. Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD hemp extract that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  Thanks to last week's guests, Kona competitor, author, coach and podcaster Debbie Potts.  Debbie is the host of the Whole Tri-Athlete podcast.  We met Debbie in Kona and we just had a discussion to talk about her history with the race. If you haven't heard the interview, go back and listen to episode #150. Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the  MHE logo package.  The regular price for the custom set is $19.98.  For a limited time, through the end of the year Riplaces is going to offer a 25% discount. Just use the code MHE25 to get that 25% discount. These are a great Christmas stocking idea for your loved endurance athlete.  Go to  https://www.riplaces.com/collections/mile-high-endurance for more information. In endurance sports, he or she who can go fastest from point A to B wins, right?  The operative word in that sentence is 'endurance'.  If we're talking about an event of greater than 2 hours and you are truly racing, you are using a limited energy resource of carbohydrate, which is stored as glycogen in your muscles and liver. Just like you wouldn't start a road trip without knowing how much gas you have in the tank or what your gas mileage is, you want to know at what rate you burn glycogen.  Don't guess.  You will burn glycogen at an increasing rate at increasing intensities.  You want to know either when you are going to run out, or what amount of carbohydrate you need to consume to not run out. Panos Papadiamantis has some pretty impressive degrees and has a great accent.  Let's get into the interview and we'll chat about it a bit when we come back. Welcome back.  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.  If you are looking for a premium gift for your endurance athlete for the holidays, this is that item.  Use code MHE150 to save $150. PNOE: Bill and Khem, did you guys see people doing demos of PNOE in Kona?  It really turned heads in Kona.  I can only imagine how many heads would turn if someone saw me running down the street here in Highlands Ranch.   It will be interesting to see what coaches offer PNOE here.  We're going to have Bob Seebohar back on the show in a few weeks to talk about Birota Foods and we'll have to ask him if he's considering picking up a unit.  I can think of a number of places that would offer something like this - CU Sports Medicine and Resilience Code in Inverness.   We have some great content that we've put on the MHE website and in the show notes.  Navigate to MHE>Content>Resources and scroll to Metabolic Testing.  We'll have a sample report as well as a number of video resources for PNOE.  You will want to check out the report for sure as it goes into some of the concepts that we have discussed with Dr. Inigo San Milan, Olympian Jim Galanes and Bob Seebohar.  Specifically what muscle fiber types are used in various degrees of intensity, how that translates into breath rate and fuel sources, and nutrition recommendations to improve metabolic efficiency and promote fat as a substrate source.   Bob Seebohar and eNRG Metabolic test; before and after data comparison; information on carbohydrate calorie in common products Key dates: test 1 June 6; test 2 July 26 (7 weeks) Metabolic exchange rate - the rate (running pace in this case) at which the runner starts burning more carbohydrate than fat Test 1 - 9:23 pace & HR of 151 Test 2 - 8:27 pace & HR of 158 Percent Carb/Fat Test 1 - 10:20 48/52; 9:50 49/51; 9:23 50/50 Test 2 - 10:20 37/63; 9:50 40/60; 9:23 41/59 Carb Calories per Hour Test 1 - 9:23 pace = 480; 8:34 pace = 591 Test 2 - 9:23 pace = 352; 8:34 pace = 455 Note that this was done over a 7 week period. Ironman Arizona: Khem and Rich will be recording next week's episode from Tempe AZ…. Khem coaching Beth Hodges James and Team Liza Smile Train Cyber Monday Deals: Solos Optic Nerve Dcurve Feedback Sports Coeur Blue Ikor YouTube Video of the Week is sponsored by Rudy Project.  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. PNOE 101 "Make Every Breath Count" - https://www.youtube.com/watch?v=pxYvOwXGob4   Upcoming Interviews: Professional triathlete Sarah True to talk about her 4th place performance at IM World Championship Professional triathlete Merredith Kessler Tim Yount on the USAT Point System and qualifying for Worlds Kristina Kelkenberg and Julie Bengis from Smile Train Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram. Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts 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.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance  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!    

Our interviews this week - that's right we have two interviews this week.  Interview #1 is with Simone Cordrey-Cotter to talk about Rudy Project's "Podium One" and how they are rewarding the fastest N. American Ironman finishers.  We also have coach Alison Freeman of D3 Multisport joining us today to talk about how to train for and race in hot conditions.  It's too late for our hot June and early July races, but in the northern hemisphere late July and August..even September can deliver some super-hot conditions.  We're going to tell you how to get ready! Thanks to last week's guest, Strava Co-founder Michael Horvath.  If you missed it, go back and listen to episode #133. Interview 1:  Simone Cordrey-Cotter is the marketing and PR manager with Rudy Project North America and she happens to live here locally with Khem and me.  She has been a long-time friend of the show and a former guest.  We get to chat with Simone about a new program they have titled Podium One.  Rudy Project is going to be rewarding the fastest Ironman athletes in N. America with Rudy's fastest race helmet and glasses.  Let's go to that interview right now.  It's a short discussion, so don't go anywhere.  You'll want to stick around for our feature interview to follow.  https://www.rudyprojectna.com/pages/project-podium Transition:  Pretty cool reward if you are a super-fast Ironman age-grouper.  The Boost 1 is a sweet looking helmet and Tralyx sunglasses are sweet as well!  If you don't think you are fast enough to win a free helmet and glasses, well don't fret.  We have a discount code for you that's going to get you 30% of the way to owning a pair.  Use the code MHE 30 at checkout.  Okay, let's get serious about hot races shall we?  We have Alison Freeman of D3 Multisport to talk to us about training for and racing in hot conditions.  Let's go to the feature interview now and we'll be back with you after you are a more informed athlete! Khem and Rich discussion on training and racing in the heat. Without Limits Productions' Boulder Peak race How was Old Stage after doing Pikes Peak on Wednesday and Squaw Pass on Saturday (the day before the Peak)? Jenn Finley's friend and first time Olympic distance racer and podium placer Kim Miller Rip Laces These are a quick lace for getting your running shoes fast in transition.  You know how crazy obsessed I am with fast transitions and Rip laces perform terrifically. I first was introduced to them at the Sansego camp with Craig Alexander and Matt Smith.  Crowie gave all the campers a welcome bag with samples of some of Crowie's favorite products.  They included a sample of Hot Shot and custom Rip Laces, among other things.  Now custom Riplaces are not something just anyone can get.  If you go to the website, you can pick your color, but you cannot order custom riplaces.  It was fun to not only be one of the very few people racing in riplaces, but to be sporting the Sansego custom branded ones at that.  We're going to put a pin in the topic of custom riplaces for a few minutes while I describe what these are. Description - the lace is called a "bungee" and it looks and performs a lot like a hair band.  You thread one folded end of the band lace through one eyelet of the pair and the other folded end through the other side of the eyelet pair.  You can order bands in a variety of sizes or what I have is the variety size pack.  A typical running shoe will have about 7 pairs of eyelets, so you only need 7.   But the variety pack comes with 5 different sizes and 10 bands bungees of each size. You then have these things called "cores", but they look like small rectangular badges with slots to snap the bungee loop ends on each the sides of the core. There are 4 different types of cores (skinnies, olyvia, mini skull/crossbones).  As I mentioned earlier, each the cores and the bungees can be ordered in a variety of colors and the core in one of three forms.  Well I love the Sansego ones so much, I decided to buy another set for another pair of running shoes.  So I picked out the bungee and core colors that would make my shoes pop.   When they arrived, the good folks at Riplaces included a few samples of custom cores with the MHE logo and they look awesome.  They did them in both the skull/crossbones and the skinnies. Khem, they are going to make custom MHE cores for us and guess what?  I'm ordering a set for each you and Bill.  Guess what else?  They are going to create a special link for our listeners to order their own.  Upcoming interviews: I mentioned a few weeks ago that I saw Timothy O'Donnell at the CU Sports Medicine and Performance Center.  He's clearly working with some of the best resources around.  We are going to be catching up with T.O. to talk about how his season is going, what's going on in his training. Mark Fleming from Ikor Labs is going to join us to talk about the status of CBD oil and triathlon.  A lot of triathletes (pro and age groupers) are using cbd where available to help with recovery.  CBD does not get you high but has several health and recovery properties and benefits.  Craig Sweeney from Ikor Labs was helping SAG on the Sansego rides and I got to chat with him a bit.  We are going to get some of the latest on legislation, WADA and USADA stances on CBD.  303 Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews.  We have a follow up interview with Kyle Coon, who as you may recall completed the RAAM as a visually impaired relay team member of team Sea to See.  Kim Welk and I caught up with him and we'll have that interview out next week on 303 Radio. How to support with Patreon It takes a good 5-10 hours per week to keep the show going There are a number of services that we pay for including website hosting, podcast content storage and streaming, etc https://www.patreon.com/milehighendurance We will be adding some different options for donations in the next couple of weeks.  For our Patrons that donate at any level, we'll send you a MHE window sticker.  If a recurring donation of $10 or more, we'll send you a set of rip laces with a custom pair of cores. 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. Do you know who else wears a Rudy helmet like mine?  Matt Smith 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.  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.  Happy Independence Day to our listeners in the U.S.  Stay tuned, train informed, and enjoy the endurance journey!

Our interview this week is with coach and nutrition expert Bob Seebohar.  As you'll hear in the interview, we are going to explore trying to get more efficient with our fueling through periodized nutrition.  Our guest Bob Seebohar is the author of Metabolic Efficiency Training and the Metabolic Efficiency Recipe book.  We are building on our knowledge from the CU Sports Medicine work we did a few weeks ago.  To be clear, this is not a "pivot" but a "build" on knowledge, adding layers of information to help you fuel yourself for success. Thanks to last week's guests, coach Matt Bottrill. Matt is the cycling coach for professional triathletes Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.  Matt shared his experience of frequenting the podium at the British Nation Time Trial Championship podium from years 2004-2013 where he was mixing it up regularly with  Chris Froome and Bradley Wiggins. If you go to the website you will see his killer aero form. Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a sport dietitian for the US Olympic Committee.  Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach and a USA Triathlon Youth/Junior coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training. Bob has worked with a variety of athletes from sports including triathlon, duathlon, ultra-running/cycling, track and field, marathon, mountain biking, road and track cycling, cross country, swimming, and more. Olympians   Susan Williams (triathlon, bronze medalist, 2004) Sarah Haskins (triathlon) Hunter Kemper (triathlon) Joanna Zeiger (triathlon) Andy Potts (triathlon) Ben Kanute (triathlon) Meb Keflezighi (marathon)   Professional Athletes   Tim O'Donnell (triathlon) Leanda Cave (triathlon) Joe Umpenhour (triathlon) Brian Fleischmann (triathlon) Matt Chrabot (triathlon) Amanda Stevens (triathlon) Kevin Collington (triathlon) Amanda Lovato (triathlon) Michael Lovato (triathlon) Manny Huerta (triathlon) Sara McLarty (triathlon)   Bob Seebohar debrief: We stayed out of the Ketogenic diet lane and out of the All Carb lane; Bob's emphasis on the easy 50/50 plate was great and it does work out. Metabolic Project Tracking nutrition with My Fitness Pal No changes to current diet Made some changes after CU My Fitness Pal feedback (2200-2400 calories of carbohydrate) Nutrition Periodization - 2400-3000 calories of carbohydrate (roughly 600-800 grams (8-10/kg)) Fasted Metabolic Pre-test on June 5th Ironhorse with Khem Tim Don Movie - https://www.youtube.com/watch?v=UhjIchwAkAU  Sansego Clinic in Boulder June 15-17 with 3 x 70.3 champion Matt Smith and Craig Alexander Details  https://uk185.infusionsoft.com/app/orderForms/Sansego-Experience-Boulder-2018  IM Boulder Yokohama coverage and pro interviews Roger raced at Yokohama on May 12th Pics and interviews with Mami Tani of Japan (winner of the para triathlon competition) Pics and interviews with Non Stanford of GB (female pro 3rd) and Ashley Gentle of Australia (4th place) Women's highlights - https://www.youtube.com/watch?v=FGaLkYmIQUQ Men's highlights - https://www.youtube.com/watch?v=3JFeZT6wass  Upcoming interviews: Michael Horvath on the Strava story (303 and MHE) Dina Griffin "The Nutrition Mechanic" Clients in clude ultra runners, triathletes, marathoners, adventure racers, and cyclists. Mike Reilly on (303 and MHE) Craig Alexander (303 and MHE) Heidi Stridkler on plant based nutrition Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews. If you are racing or spectating IM Boulder, be sure to check out the interview on 303 Radio with Tim Brosious, Race Directory of IM Boulder.  STRAVA CEO Michael Horvath sat down with Bill and I this week and talks about the genesis of the idea for STRAVA, how the company has matured, stuck to its vision and more. Mike Reilly on (303 and MHE) Craig Alexander (303 and MHE) Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities. 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.  You wear the Halo Headset for 20 minutes and use the paired app on your phone to do what they call "neural priming".  The headset looks like Beats headphones, the top band has plates that you moisten.  When you start the "neural priming" from the app, the plates conduct electrical wave stimulation of the motor cortex part of the brain which puts it into a state of hyper plasticity, which simply means that the brain can make neural connections faster and help you learn quicker.   Motor skills rely on the brain to send signals to the correct muscles and parts of muscles in the right order. Through plasticity, your brain is able to ensure that your neurons are working together for a precise result   Endurance relies on the motor cortex to repeat an action for an extended period of time. Each time you take a step, swim a stroke, or pedal a bike, your brain and your muscles consume energy. Via plasticity, your training leads to more efficient movements, reducing the energy cost of each action and allowing you to endure for a longer period of time. Strength relies on the motor cortex to ensure that your muscle fibers are contracting together and not competing with each other. Powerful output requires the coordination of the many thousands of neurons that activate a group of primary and synergist muscles. With plasticity, the brain learns to contract more useful muscle fibers and relax opposing fibers, allowing you to lift more. We've had the honor of having CEO and Founder Dr. Chao on the show to help us understand the science.  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!

Our interview this week is with coach Billy Edwards of the USA Naval Academy triathlon team and we are talking about USAT Collegiate Nationals.  We are going to talk about the Navy team win (Go Navy), about the vibe of the race and how they score teams at this event. Thanks to last week's guests, coach Mike Ricci on how to transform yourself from an average age-grouper to a Kona qualifier.  If you want to get to Kona and you haven't heard the interview - get on it!  Sure Kona is the world championship of Ironman.  When you think of triathlon, most people think of Kona first.  Besides being the IM WC, it is an event that has an amazing vibe.  This week we are talking about another race that has a unique vibe and energy that I've not experienced anywhere else.  I'm talking about USATCN.  If you've been to USAT Nationals, this is not that vibe.  It's something completely different.  It's like a USATAG Nationals, Final 4 and Kona hybrid. We are talking to the coach who built a team over years to get to this point.  We'll talk about how he did it. Billy "The Kid" Edwards coaches the United States Naval Academy Triathlon Team.  He has been coaching the Navy Club sport since 2008.  Billy also coaches and consults competitive and beginner triathletes all over the country. His professional coaching background includes USA Triathlon and USA cycling certifications.  As a Marine infantry officer, Billy spent much of his time getting his Marines mentally and physically prepared for their tasks in battle similar to prepping athletes for races and meets.  Billy believes in consistency in every aspect of life in order to become a better athlete. Sports should become not just a hobby but a positively integrated aspect of your life. He also considers triathlon much more than swim, bike, and run.  It is the obstacles in your life, in your training, and then on race day that you have to learn to mentally, emotionally, and physically hurdle on the way to your goals.  http://billythekidtriathlete.com/coaching/ Discussion topics: The missing file!  My metabolic report from CU Sports Medicine was not posted as I thought.  Thanks Dina Griffin for brining that to my attention.  It is now.  I'll explain where after the interview How Bill's 10 day super block of training for IM Boulder is going I have a rant about my race at the Karen Hornbostel Memorial TT and an update on flat pinning Braver, Bolder, Stronger - Rachel Joyce clinic Craig Alexander clinic in June Upcoming interviews: The missing file!  My metabolic report from CU Sports Medicine was not posted as I thought.  Thanks Dina Griffin for brining that to my attention.  It is now.  I'll explain where after the interview How Bill's 10 day super block of training for IM Boulder is going I have a rant about my race at the Karen Hornbostel Memorial TT and an update on flat pinning Braver, Bolder, Stronger - Rachel Joyce clinic Craig Alexander clinic in June Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews. Just up on 303 Radio is an interview with Tim Brosious, Race Directory of IM Boulder. 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!  

Our topic this week is "how to get to Kona"?  We talk to Level 3 coach Mike Ricci on how to transform yourself from an average age-grouper to a Kona qualifier.  Everything from picking the right coach to picking the right race is right here today. Thanks to last week's guests, Dr. Inigo San Milan of CU Sports Medicine and Performance Center.  We received some good feedback on the interview.  Coaches including Mike Ricci and 3 time Olympian Jim Galanes liking that content.  I have to say, this topic of nutrition and metabolic rates is extremely personal and inter-related.  I'm pleased about the positive feedback and a little relieved there wasn't some negative feedback. As I mentioned, I know there are people who experience success with different approaches.  I had Dr. Bob Seebohar on my mind while preparing the content last week.  Bob has talked with us in the past about metabolic efficiency.  I'd like to get him back on to discuss this because I know there's something to it, but I want to do it in a way that is not confusing to the audience.   Kona is the serious goal of many triathletes.  For many, it just seems like a dream or unattainable goal.  Whether you have already earned your ticket to the Ironman World Championship or it just preoccupies your triathlete dreams, you will want to hear what coach Mike Ricci has some great advice. Discussion Topics: How to go from average age-grouper to Kona Qualifier? Can you cram for an Ironman?  Wildflower report Karen Hornbostel Memorial TT and how to attach a bike race number so it is aero?  Glue or pin? Upcoming Interviews: USA Navy coach Billy Edwards to break down USAT Nationals Coach Matt Bottrill out of the UK joins us to discuss bike aerodynamic form.  He is Tim Don (and I believe Rachel Joyces's cycling coach).  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form. Andrew Talansky on Oceanside and St George 70.3 Dina Griffin "The Nutrition Mechanic" Clients include ultra runners, triathletes, marathoners, adventure racers, and cyclists. Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews. 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!

Our topic this week is Part 2 on "No Guessing".  We continue our interview Dr. Inigo San Milan of CU Sports Medicine and Performance Center.  I mentioned some of the topics we are going to hit last week.  If you missed it, you are going to hear Inigo's definitions of each training zone.  You will learn what muscle types map to which zone, understand the relationship between metabolic rates and sources and muscle fiber types and zones. It's going to be a science lesson hootinany! Thanks to last week's guests, professional triathlete's Tim Don, James Hadley and Rachel Joyce.  Can't wait to see Tim and Rachel at Kona this year! Taking the No Guessing topic with Inigo to the next level.  I have some training zone definitions straight from Inigo, plus I have taken my metabolic report results and done a comparison to a generic online race nutrition calculator.  I want to illustrate how different MY and perhaps YOUR individual results might be to generic calculators. Plus, we have the final results in from USAT Collegiate Nationals.  I want to share the rankings and some results, plus give a couple of special "shout outs" to some individuals and teams.  Shout Outs to: Tim Hola and his dad qualify for Kona at IM Texas. Josh Shadle's mom for also finishing IM Texas My team mates at Renegade Endurance who finished IM Texas. Scowl to any one (not any of my friends) who drafted at IM Texas Shout out to my athlete Brady Nelson for his finish at IM 70.3 St George Also a shout out to Lionel Sanders for his win at 70.3 St George with a 3:41.11. Also, upcoming guest and professional Andrew Talansky for his finish today at IM 70.3 St George with an unofficial 4:03.31 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. Listen closely to the concepts that we discuss.  After the interview, I'm going to share my actual data and drive home the point that relying on assumptions, generic calculators for training zones, caloric expenditure, etc. can be highly risky. Inigo's Training Zone Definitions -Z1 is recovery -Z2 is the exercise intensity where you achieve the maximal fat oxidation rate (FATmax) which also coincides with the first lactate inflection point. This is indicative of maximal Type 1 muscle fiber recruitment before Type IIa starts kicking in. -Z3 is when type IIa muscle fibers kick in and there is a sharp decrease in Fat oxidation and increase in CHO oxidation. The Cross-over point usually happens here. Also there is a continuous rise in lactate accumulation. -Z4 is the exercise intensity at which Fat oxidation completely disappears and CHO is the only fuel available. Furthermore, this also coincides with a 2nd lactate inflection point (“Lactate threshold”). This metabolic state denotes maximal Type IIa muscle fiber recruitment before Type IIb fibers kick in. -Z5 is usually your VO2max, or maximal effort you can sustain and starting to incur in anaerobic metabolism. This intensity can only be sustained for ~2-3 minutes. -Z6 is your anaerobic metabolism and dependable on ATP stores as glycolysis is not fast enough to supply ATP for the muscles. Usually sprinting intensity. Examples of Nutrition Calculations (Assumption v Reality) Zone 1 Do you know how many calories you are burning per hour? Me - TrainingPeaks: 590/hr at z1 - No indication of what % comes from fat Generic Calculator: 519/hr at z1 (67% from fat) Actual Test: 770/hr at z1 (26% from fat) If I used a generic calculator I might assume I'm only burning 171 calories of glycogen/hour.  In reality, I'm using 570.  An error of 330%.   Zone 3 Me - TrainingPeaks: 797 Generic Calculator: 774 (28% from fat) Actual Test: 979 (7.7% from fat) Generic calculator says I'm using 557 calories of glycogen/hour.  In reality I'm using 904.  Upcoming Interviews: Level 3 coach Mike Ricci of D3 Multisport to talk about how to advance from age-grouper to elite USA Navy coach Billy Edwards to break down USAT Nationals Coach Matt Bottrill out of the UK joins us to discuss bike aerodynamic form.  He is Tim Don (and I believe Rachel Joyces's cycling coach).  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form. Andrew Talansky on Oceanside and St George 70.3 Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews. Good luck to my colleagues at 303 Endurance Network who are racing at Wildflower tomorrow - Khem Suthiwan, Dana Willett and Allison Freeman.  Good luck ladies! 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!

Our interview this week is titled Brits in Boulder to celebrate St Georges Day this past Monday.  Bill and I met with professional triathlete's Tim Don, James Hadley and Rachel Joyce at Ivan O'Gorman's bike fit studio just outside of Boulder and had a very casual interview and discussion.  As you will hear we discussed a number of topics and are super grateful for their time and for sharing their time and perspectives as professional triathletes.  Saint George's Day, also known as the Feast of Saint George, is the feast day of Saint George as celebrated by various Christian Churches and by the several nations, kingdoms, countries, and cities of which Saint George is the patron saint. Thanks to last week's guest, Dr. Inigo San Milan of CU Sports Medicine and Performance on the topic of metabolic testing.  Last week was part 1 of a 2-part interview.  There was a lot to digest in last week's interview and we much, much more to get to with Inigo.  Because of the way the dates fell with St. Georges Day being this past week, we wanted to shift gears for a week and share the Brits in Boulder interview with Tim, Rachel and James. Next week we will return to the final half of the interview with Inigo next week.  I'll elaborate further on what you will hear next week in part 2 - you do not want to miss it.  Before we get into today's interview, I want to relay some updates from Bill and Khem, which we discussed this morning.  I won't try to represent what they discussed this morning, but would like to share a couple of brief highlights. Bill is back from Haute Route San Francisco.  Overall it sounded like he had an awesome experience, but Haute Route was no joke.  After taking a ferry to the start, the first stage started from Jack London Square after taking in Oakland and was a 100 mile and more than 10k feet of climbing with Mt Diablo.  Mt Diablo is a featured part of the Tour of California race. After they finished in Oakland, the racers took a ferry back to San Francisco for a good meal and massage.  The 87 mile stage two started at the Presidio and rode across the Golden Gate Bridge.  There was another 8500 feet of climbing and it sounds like it was pretty relentless, but pretty epic at the same time.  The gist of what Bill reported was that it's a great experience, extremely well supported, but very challenging. Khem gave an update on the Karen Hornbostel Memorial TT.  This was week four and the conditions were calm Wednesday at Cherry Creek Reservoir.  There were reportedly a lot of fast times on the 9.5 mile course and Khem knocked nearly a minute off her previous week's time.  There are three more weeks to go and I'm hoping to be out there next week with her. After the interview I'll go into a little detail on the USAT Collegiate and HS Club Nationals in Tuscaloosa.  I'll also provide a little more on last week's interview with Dr. Inigo San Milan and talk about what you will hear in next week's episode and the information that Inigo has yet to share. Rachel Joyce has six top ten finishes in Kona to her name (6th:2009, 5th:2010, 4th:2011, 2nd:2013, 3rd:2014, 2nd:2015), a world title and four Iron distance titles (Ironman Lanzarote 2011, Challenge Roth 2012, Ironman Texas 2013, Ironman Cozumel 2013 and Ironman Boulder in 2017).  Her finish time in Challenge Roth (8:45:03) also puts her down as the fifth fastest woman over the Iron distance and is one of only 4 women to finish in sub-9hours at the Ironman World Championships (8:57:28). London was “home” for  10 years but now Rachel has moved Stateside and lives year round in Boulder, Colorado.  She has been coached by Julie Dibens since the end of 2014.  Her ambition in the sport is to win Kona as well as tick off a few “bucket list” races she has on her list….Wildflower, Ironman Lake Placid, St Croix 70.3 and Escape from Alcatraz to name a few. James Hadley Originally from England, UK, has been an athlete for 28 years. He progressed quickly through years of hard work and dedication to race as a professional triathlete internationally for 11 of these years. During this time James has been taught by some of the best coaches in the world, whilst also training/racing alongside some of the all time great athletes triathlon has ever produced.  He was accepted into Bath University and started training in earnest with the triathlon team. During a visit to Australia he met coach Siri Lindley, who was “instrumental” in motivating him to take his training to the next level. He moved to Boulder to train with Lindley and still lives there today. Great Britain's Tim Don posted a 7:40:23 at the Ironman South American Championship in Brazil on May 28, 2017 to become the fastest athlete to ever finish an Ironman-branded race. The former ITU star put together a 44:16 swim, a 4:06:56 bike and a 2:44:46 marathon to post the incredible 7:40:23 finishing time and break Canadian Lionel Sanders' record of 7:44:29, which was just set at last November's Ironman Arizona. In addition to the record, Don earned the championship victory with an astounding 25-minute margin over second-place finisher Kyle Buckingham of South Africa and will be guaranteed a slot for October's Ironman World Championship. Follow up comments about last week's interview One of the topics from last week was a reference to calculating of sweat rate.  If you are unfamiliar with how to calculate your sweat rate, I recommend you read the blog article on the MHE Blog http://milehightripodcast.blogspot.com/2016/11/determining-your-sweat-rate.html The basic process is this: Weigh yourself prior to your workout Weigh yourself after your workout Note how much fluid you consumed during Note (generally how much fluid you lost through peeing) Maintain a spreadsheet.  My spreadsheet has: Date Time Temperature Activity Duration (minutes) Weight Prior Weight After Weight Change in pounds: multiply by 16 to convert to ounces Fluid Consumed Fluid Excreted Sweat Rate in ounces USAT Collegiate Club Nationals in Tuscaloosa.  The USA Triathlon Collegiate Club & High School National Championships are this Friday and Saturday in Tuscaloosa, Alabama, with nearly 1,300 collegiate competitors from 120 collegiate clubs and more than 150 high schoolers registered to compete. There was a course change announced and now executed.  All races will be shifted from a triathlon (swim-bike-run) to a duathlon(run-bike-run) to ensure athlete safety. Heavy rainfall in Tuscaloosa the past two weeks led to the Holt Dam spillway gates being opened by local officials to avoid flooding. Heightened volume in the Black Warrior River necessitated that the gates remain open through race weekend, resulting in overly strong currents that were deemed unsafe for swimming. Racing Friday included the Draft-Legal Collegiate Club Championships, in which athletes covered a 2.5-kilometer run, draft-legal 20-kilometer bike and another 2.5-kilometer run.  The draft-legal format, which allows athletes to work together and pace off eachother on the bike, is similar to what is contested in elite International Triathlon Union (ITU) competitions and the OlympicGames. Some of the nation's up-and-coming multisport athletes will compete at the USA Triathlon High School National Championships. The course will cover a 2.5k run, non-drafting 21.45k bike and 2.5k run. High school boys, including two athletes competing in the Paratriathlon Open division The action continues Saturday morning with nearly the entire field of collegiate athletes competing in the Olympic-Distance Collegiate Club Championships. The course covers a 5.2k run, 40k bike and another 5.2k run. The race also includes a Paratriathlon Open division, which features a 5.2k run, 20k bike and 5.2k run. I enjoyed working with Caryn Marconi today.  Caryn is USAT's Communication Manager and was doing an amazing job making sure all teams, coaches, media knew about the changes and handling all of the social media with her team.  COO Tim Yount did and incredible job announcing today and you can tell how passionate he is about these young athletes and the sport of triathlon.  He follows the progress of these athletes and he knows how to keep the spectators informed and engaged. Upcoming interviews: Part 2 of Inigo and metabolic training We'll hear Inigo's definition of training in Zone 2 and how to train to how to improve fat burning and lactate clearing.  When you don't train properly in Zone 2, you are not training the Type 1 muscle fibers.  When you don't train those fibers, they atrophy.  When Type 1 fibers atrophy, you get reduced mitochondrial function and impair your ability to clear lactate.  Accumulation of lactate results in H Ions affecting acidosis and muscle contraction We'll hear Inigo talk about target carbohydrate consumption at 10-15 hours of training per week - spoiler alert - it's about 3-4 g/kg We'll hear how chronically low glycogen results in catabolic effect, loss of muscle mass and results in higher cortisol and adrenal fatigue and even hypothyroidism We'll Inigo's theory on the relationship between Coronary disease related to inflammation; One of the things that Bill brought up on his Haute Route race was that his heart rate couldn't get much above 130 beats/minute.  Inigo does an excellent job explaining what is happening physiologically that causes us to not be able to elevate our heart rate.  The basic idea is that the brain needs glucose.  If the brain senses there's not enough glycogen to share with the muscles and liver, the brain controls how much glycogen they get.  It also reduces adrenaline production and adrenaline reduction results in lower heart rate. Tim Don's cycling coach Matt Bottrill on aerodynamic form.  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form. Level 3 coach Mike Ricci of D3 Multisport to talk about how to advance from age-grouper to elite Andrew Talansky on Oceanside and St George 70.3 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. 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!

Our guest this week is Dr. Inigo San Milan of CU Sports Medicine and Performance on the topic of metabolic testing.  Last week you'll recall that I mentioned one of the reasons for "why" we do this podcast, which was our ability to have conversations with interesting and quality people like Josh Shadle and Dr. Jason Karp. Another reason that we do this is that triathlon and endurance sports have inherent complexities and things you need to learn over time.  We are driven to learn and the content that we provide is really a bi-product of that passion for us to learn.  Even after doing this for more than a decade, I continue to refine and expand my knowledge.  Things that I thought I understood, I gain a deeper appreciation for or improved understanding.  You are going to get an invaluable science lesson today folks.  We are going to talk about CU's proprietary ultrasound muscle testing for metabolic damage and glycogen storage.  If haven't been tested, then you are flat out guessing.  I was astonished at what I learned.  Plus, if you think going slow is for sissy's, think again.  After you hear this, you are going to want to know our zone 2 numbers and respect them.  Thanks to last week's guest, Josh Shadle of Fuelary.  He'shelped us understand a more contemporary approach to wellness and performance.  The more proactive approach tests in narrower ranges, more markers and more frequently to help identify wellness and performance opportunities.  If you missed it, go back and listen to episode #121 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.   Brits in Boulder, Tim Don, James Hadley and Rachel Joyce.  Franko Vatterott helped us get the trio of British pro triathletes together and Bill arranged for us to meet at Ivan O'Gorman's bike fit studio.  We discussed why they chose to move and stay in Boulder.  We talk about what it's like running your professional triathlete career as a business, keeping your edge, the future of British triathletes, and much, much more. Part 2 of Inigo and metabolic training Tim Don was sharing what he's been doing with his coach Matt Bottrill in the wind tunnel and on aerodynamic form.  Matt is going to join us for an interview and get into just how many watts you can save yourself with good bike form. Andrew Talansky on Oceanside and St George 70.3 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. 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!

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 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.  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!

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 We'll do a wrap up discussion of the interview with Todd Plymale-Mallory and what each of us do for stretch, massage, icing, heat, etc. I think we should give a recap of last weekend's spin class that Bill taught at the IM warehouse in Boulder Bill can you talk about the Ironman Boulder Bike Course reveal party? Khem's updates https://www.tucsonracing.com/havasutri/ on March 17 is the MOUNTAIN COLLEGIATE TRIATHLON CONFERENCECHAMPIONSHIPS 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 A couple of discussion points regarding the interview with Todd. I love the idea of getting creative with self-massage tools like using a stone rolling pin.  If you already have a stone rolling pin, then you've already shelled out the 25-30 bucks and it's in your kitchen drawer.  Stick it in your freezer and you're good to go.  If you don't have a rolling pin, or you still want to use a runner specialty tool, here are some options to the typical foam roller - https://www.runnersworld.com/recovery/new-alternatives-to-the-traditional-foam-roller/slide/6 For those who want to learn more about WADA's change in position on CBD, I've included a link to the Washington Post article that describes WADA's change in position.  I should point out a couple of things.  From the WP article, “Cannabidiol extracted from cannabis plants may contain varying concentrations of THC,” WADA said, urging athletes like Diaz and others to take precautions before imbibing CBD products. Marijuana use remains prohibited and positive tests can result in long suspensions.  If you didn't catch it, USADA has not yet followed WADA's reversal.  If you read the USADA website, they still have not changed their position. We encourage you to reach out to Todd directly if you have more questions.  A link to his website is in the show notes, which is http://www.toddplymalemallory.com/ I think we should give a recap of last weekend's spin class that Bill taught at IM Boulder Bill can talk about the Ironman Boulder Bike Course reveal party Khem's updates https://www.tucsonracing.com/havasutri/ on March 17 is the MOUNTAIN COLLEGIATE TRIATHLON CONFERENCE CHAMPIONSHIPS Upcoming MHE Interviews MHE upcoming interviews: We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine 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. In touch with Dr. Kirk Parsley - the sleep doctor 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   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!

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 Let's start by catching up with Iron Khem.  Welcome back from your epic trip.  Give us a teaser about your trip to Everest base camp. Bill, you had a chance to get in a pretty cool ride this week.  Can you give us a teaser and what we'll talk about after the interview? While we are going to talk about a lot of testing services at the CU Sports Medicine and Performance Center, there are some things that we did not talk about in the interview that I'm going to discuss that are resources for athletes on their website.   Interview Setup Let's get into the interview now. Interview Dr. Inigo San Milan 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 Khem on Everest base camp and Thailand trip Bill on ride with Tyler Butterfield and Ivan O'Gorman Rich on CU Sports Medicine and Performance Center Upcoming MHE Interviews MHE upcoming interviews: We have body mechanic Todd Plymale-Mallory joining us to talk about dry needling and other treatments to keep yourself healthy and training strong We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine 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.  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! 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!

Illness can be a big setback for cyclists at all levels. What causes us to get sick, and how do we avoid it? If we train too hard, will it ruin our immune system, or can we power through it and ride with the sniffles? We are joined by Dr. Jason Glowney of CU Sports Medicine to answer these questions and better understand the science of illness and how it can make us better, healthier cyclists. Learn more about your ad choices. Visit megaphone.fm/adchoices

Illness can be a big setback for cyclists at all levels. What causes us to get sick, and how do we avoid it? If we train too hard, will it ruin our immune system, or can we power through it and ride with the sniffles? We are joined by Dr. Jason Glowney of CU Sports Medicine to answer these questions and better understand the science of illness and how it can make us better, healthier cyclists.

Illness can be a big setback for cyclists at all levels. What causes us to get sick, and how do we avoid it? If we train too hard, will it ruin our immune system, or can we power through it and ride with the sniffles? We are joined by Dr. Jason Glowney of CU Sports Medicine to answer these questions and better understand the science of illness and how it can make us better, healthier cyclists.

Ryan Kohler formerly worked as the manager of the BMC Mountain Bike Racing team. He is now the manager of CU Sports Medicine & Performance Center. He joins us for a discussion about working with different types of athletes through training and rehab from injury. We also touch on Kohler's main area of study: sports nutrition. See acast.com/privacy for privacy and opt-out information.

We have an introductory panel discussion focusing on brain injuries featuring experts from the CU Sports Medicine and Performance Center. We also have special guest - traumatic brain injury survivor Timmy Duggan See acast.com/privacy for privacy and opt-out information.

Dr. Sherrie Ballantine-Talmadge (Dr B) focuses on the female athlete as she joins us to discuss various injuries that may occur throughout sport and the performing arts. Presented by the CU Sports Medicine and Performance Center. See acast.com/privacy for privacy and opt-out information.

Presented by the CU Sports Medicine and Performance Center. We visit today with Jonathan Bravman, MD who balances his family life with his profession as an orthopedic surgeon while continuing to be competitive in both cyclocross and mountain bike racing! See acast.com/privacy for privacy and opt-out information.

Dr Andy Pruitt had a vision 30 years ago of combining sports medicine with performance testing at the University of Colorado. Today CU Boulder holds a brand new 27,000 sq foot sports medicine/performance center. We'll be doing a weekly show presented by the CU Sports Medicine & Performance Center beginning Thursday November 12. Dr Pruitt joins us today for an introduction of the show and to provide background on the world class treatment and training facility. See acast.com/privacy for privacy and opt-out information.