Endurance Planet

By Endurance Planet Inc.Health & Fitness

Endurance Planet episodes

February 21, 2018 Brock Armstrong: Testing Today’s Top Biohacks – What Are They, The Science, Potential Benefits, and Are They Worthwhile?
Our friend Brock Armstrong is back on Endurance Planet (and also back doing EP’s audio editing) and he shares the experiences he’s had using some of the most sophisticated, advanced biohacks in existence. He runs through a handful of machines, supplements and more to tell us what they are, how they work, his experience, the […]
1 hr 15 min
February 16, 2018ATC 254: Tips To Avoid Going Into The Marathon Over-Cooked, Hyponatremia Symptoms and Risks, Setting Sights on a BQ, and More
Sponsor:
This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick!

Sponsor:
Join the Endurance Planet crew for a race experience of a lifetime! This year we’re hosting three Ragnar teams: an ultra team and regular-distance team at Ragnar SoCal on April 6-7, and a regular team at Ragnar Cape Cod on May 11-12. Lucho, Tawnee and some awesome athletes will all be together for an unforgettable weekend. To get the details and join the team email [email protected]. Need more convincing? Listen to some of our Ragnar podcasts here and watch a video of the experience here.

On this episode of Ask The Coaches:
BQ or bust! With a history of a 3:15 marathon, followed by a couple injury-laden years, how to get back on track for a BQ and/or sub-3 marathon?
Is MAF training for the marathon the safest route to avoid re-injury?
What kind of timeline for an aggressive marathon goal if MAF pace is in the 9:00s?
Don’t do too much lifting if the goal is fast marathoning.
Last-minute 50k training tips
Coming off a marathon PR, what are the most important things to focus on for a hilly 50k that’s in 7 weeks?
Hyponatremia issues?
Triathlete suffering immensely in the heat and even wound up in the hospital after an Ironman with severely low sodium, swelling and feeling disoriented. What was this?
Would taking more sodium be the solution or does it go deeper than that?
Perhaps it’s an underlying health issue (usually subclinical) causing an imbalance (e.g. HPA axis dysfunction).
What Phil Maffetone and Tim Noakes had to say on the matter in an EP episode
Root cause could be hormonal imbalances or changes that affect the adrenal glands. The adrenals normally produce hormones that help maintain your body’s balance of electrolytes (including sodium, potassium and water).
Too high levels of ADH (kidneys). Even small amounts causes water retention—brain dysfunction is symptom. Response to dehydration? Much more to secretion than we understand.
Research: Exercise-Associated Hyponatremia
“Other studies also have shown that the consumption of a carbohydrate/electrolyte-containing sports drink does not protect against the development of hyponatremia (35–38).”
Women more at risk
NSAIDs increase risk
The development of hyponatremia reflects either defects in hormonal and renal control mechanisms or water ingestion that overwhelms them.
“Currently, there is insufficient evidence to support the suggestion that ingestion of sodium prevents or decreases the risk for EAH; neither is there any evidence that consumption of sports drinks (electrolyte-containing hypotonic fluids) can prevent the development of EAH (1,35–38,42,100,101).”
Recently retired from triathlon and am moving into ultrarunning and fastpacking, but finding it hard to train in an area that doesn’t get a lot of daylight hours for half the year (Atlin, British Columbia).
Getting creative with training: figuring out routes that work, treadmill, involving the community to start a gym, etc.
Close to marathon goal of 2:50 but not quite (got a 2:58). Debriefing and trying to figure out what happened to learn for the next one.
How running your long runs too hard and too close together can destroy your race day performance.
How to schedule long runs at an intensity that won’t hinder race day performance.
Taking in UCAN and Precision Hydration as choice of fuel – probably an awesome choice!
Looking ahead: How to plan training and races differently to get closer to the A goal – go back to a MAF base period first before adding speed and marathon pace work?
The post ATC 254: Tips To Avoid Going Into The Marathon Over-Cooked, Hyponatremia Symptoms and Risks, Setting Sights on a BQ, and More first appeared on Endurance Planet.
1 hr 17 min
February 16, 2018 ATC 254: Tips To Avoid Going Into The Marathon Over-Cooked, Hyponatremia Symptoms and Risks, Setting Sights on a BQ, and More
On this episode of Ask The Coaches: BQ or bust! With a history of a 3:15 marathon, followed by a couple injury-laden years, how to get back on track for a BQ and/or sub-3 marathon? Is MAF training for the marathon the safest route to avoid re-injury? What kind of timeline for an aggressive marathon […]
1 hr 17 min
February 07, 2018Jae Gruenke: Fix Common Running Issues – Knees Caving In, High Hamstring Pain, Feet Splaying Out, and More!
Sponsor:
This episode is brought to you by Precision Hydration, the sweat experts who provide personalized hydration strategies and drink mixes to athletes of all levels. Not sure about your sweat and sodium loss? You can start by taking Precision Hydration’s free entry-level Online Sweat Test and get a recommendation for a formula that fits your needs, or go the next step with their exercise-free Advanced Sweat Test. Then use the code “ENDURANCE15” to get 15% off your first order.

Jae Gruenke, GCFP, a Feldenkrais practitioner and founder of The Balanced Runner. For the past 14 years she has helped runners from beginner to Olympian learn to run pain-free, efficiently, and fast. She specializes in helping those whose problems have not resolved with medical treatment and those transitioning to natural running form, minimalist footwear, and barefoot running. She teaches in the US, the UK, and Germany and also offers online programs at www.balancedrunner.com. You can also join Jae’s Mind Your Running challenge from anywhere worldwide.
We’re excited to announce that Jae will be a new regular guest on Endurance Planet, coming on to answer your questions on running mechanics, injury prevention/healing, and more in the world of biomechanics and movement efficiency. Send your questions for Jae to [email protected].
On this show:
Knees are buckling in and feet splaying out at the end of a longer race, e.g. a half marathon and marathon.
What weakness up the kinetic chain is happening here? What specific exercises can be done to fix?
Internal rotators are being overly used in these situations
Anterior tib and peroneals are also over-used and overly active
Not letting the pelvis tilt enough
Peroneals can be causing knee to swing in
Our left leg tends to the the stability leg
Our right side tends to be the dominant side
The fix: Support your ability to side shift weight
Exercises:
Hip drops – glutes and obliques, gets pelvis to tilt, do your “easy” side first
Free Your Feet
Relax shins and tops of feet
The “American Ankle” syndrome
Premature dorsiflexion
Caused by too soft of shoes
Fires hip flexors more, so hip extension will be lacking
Why Jae doesn’t like bands around the knees for run-specific strength exercises
Bilateral exercises aren’t the answer for runners
Squats are NOT run specific (Jae’s recommendations vs. Tawnee’s thoughts on this)
High hamstring pain and problems:
What is the cause and fix for a dull ache in the upper hamstring? How did you get rid of this particular problem?
Usually it’s the tucking of the pelvis (posterior tilt) and fighting a natural anterior tilt
Differentiation of thigh from pelvis
Hip hinges
Why we need and want the right amount of healthy anterior pelvic tilt (vs. excessive anterior tilt issues caused by overly tight hip flexors)
Pelvic tilt’s relationship with the head – straight?
Help for a pretty bad externally rotated right hip, and coincidently, an hamstring on the same side. Is this something commonly seen in runners, and how would you recommend in dealing with it?
Any advice to prevent this hamstring from flaring up again?
The post Jae Gruenke: Fix Common Running Issues – Knees Caving In, High Hamstring Pain, Feet Splaying Out, and More! first appeared on Endurance Planet.
1 hr 5 min
February 07, 2018 Jae Gruenke: Fix Common Running Issues – Knees Caving In, High Hamstring Pain, Feet Splaying Out, and More!
Jae Gruenke, GCFP, a Feldenkrais practitioner and founder of The Balanced Runner™. For the past 14 years she has helped runners from beginner to Olympian learn to run pain-free, efficiently, and fast. She specializes in helping those whose problems have not resolved with medical treatment and those transitioning to natural running form, minimalist footwear, and […]
1 hr 5 min
February 02, 2018ATC 253: Benefits to Boosting Lactate Threshold, Hills v. Speedwork, Zone 2 and Ironman, Fat Malabsorption Issues, and More
Sponsor:
This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick!

Sponsor:
Join the Endurance Planet crew for a race experience of a lifetime! This year we’re hosting three Ragnar teams: an ultra team and regular-distance team at Ragnar SoCal on April 6-7, and a regular team at Ragnar Cape Cod on May 11-12. Lucho, Tawnee and some awesome athletes will all be together for an unforgettable weekend. To get the details and join the team email [email protected]. Need more convincing? Listen to some of our Ragnar podcasts here and watch a video of the experience here.

On this episode of Ask The Coaches:
No more KPR (points system) for the Ironman World Championships and 70.3 World Championships, after the 2018 races. It is going back to a slot allocation system for pros! Our thoughts, and why we think this is a great thing.
Zone 2 and Ironman:
Is Z2 the right effort for Ironman?
What happens when Z2 ends up being painfully slow on both the bike and run – despite training 10-15 hours a week at 80% Z2?
If you’re walking the IM marathon does this mean you’re not aerobically fit? Or is it cardiac drift? Or more training needed? Or what?
The importance of the long workouts for Ironman training.
How to prep if you know you’ll be close to the cutoff times in an IM.
Regaining mental toughness:
When you lose the desire to push it – why and how to get it back?
Will 20 x 20 milers help? In particular if a BQ is a goal.
How to get back the ability to enjoy a little suffering, and why a little suffering is good stuff for all of us.
How to overcome the desire to give up and slow down.
What is the best way to incorporate hills into speed training?
Track and hills: Is there a way to get the best of both worlds in one workout? Or best to do hills on one day speed on another?
The benefits of running the downhills on your hill repeats to build fitness.
Differences between short hill repeats (less than 1/2 mile) to long hill repeats (up to a few miles) and how to pace each – short = VO2max; long = tempo.
Fat malabsorption issues
What if you want to go low carb or Paleo but suffer from fat malabsorption?
Figure out gut issues that are causing the issues digesting and absorbing fat!
Usually FM related to: liver congestion (bile production). gallbladder insufficiency (bile release), or pancreas insufficiency (enzymes in pancreas help digest fat).
Tests: GI Effects, GP OAT, and a good functional practitioner to guide you.
Podcast with BG on how much fat we can absorb in a given feeding.
Does your lactate threshold HR change with increased fitness? Or does LTHR stay fairly constant? And how does this apply to setting marathon HR targets?
LTHR will change with increased fitness due to the ability to better handle and clear lactate.
But for a marathon, there’s more to setting goal HR and pace than LTHR.
Zone 2 & 3 training can benefit LTHR, as can training at LT.
The post ATC 253: Benefits to Boosting Lactate Threshold, Hills v. Speedwork, Zone 2 and Ironman, Fat Malabsorption Issues, and More first appeared on Endurance Planet.
1 hr 20 min
February 02, 2018 ATC 253: Benefits to Boosting Lactate Threshold, Hills v. Speedwork, Zone 2 and Ironman, Fat Malabsorption Issues, and More
On this episode of Ask The Coaches: No more KPR (points system) for the Ironman World Championships and 70.3 World Championships, after the 2018 races. It is going back to a slot allocation system for pros! Our thoughts, and why we think this is a great thing. Zone 2 and Ironman: Is Z2 the right […]
1 hr 20 min
January 24, 2018Alex Hutchinson: How Much Can We Endure? Exploring the Brain, Performance Limiters and How To Push Harder and Farther
Sponsor:
This episode is brought to you by Precision Hydration, the sweat experts who provide personalized hydration strategies and drink mixes to athletes of all levels. Not sure about your sweat and sodium loss? You can start by taking Precision Hydration’s free entry-level Online Sweat Test and get a recommendation for a formula that fits your needs, or go the next step with their exercise-free Advanced Sweat Test. Then use the code “ENDURANCE15” to get 15% off your first order.

On this episode, we welcome back sports journalist Alex Hutchinson, who’s written a fascinating new book titled Endure: Mind, Body and the Curiously Elastic Limits of Human Performance. Pre-order your copy here (ships out out in February). Endure is a must-read for all endurance athletes! In addition to authoring books, Alex is Outside Magazine’s Sweat Science columnist and a long-time elite runner. He was on Endurance Planet back in 2015, listen here. On today’s show we dive into concepts presented in Endure.
Topics covered:
The division in the science world on defining limiters of human performance: Those who take the the human machine view (basic pays) vs. it’s all in your head view (the brain).
Alex spent years researching for this book and also has a lot of personal interest tied up into the book, as he tried to better understand his own running performances.
Alex’s story of ultimately nailing a sub-4 mile and how it very likely happened because he was being misled on his split times.
What seems to matter arguably more than anything is how the brain interprets what is going on and how the brain can limit or enhance our performance.
Central governor (CG).
Alex’s time with Tim Noakes observing him and learning more about CG from the source.
The most convincing argument in favor of CG: We slow down in a race, yet have the ability to speed up at the end? Why is this and why does it matter for CG? Alex explains the science of how we pace ourselves in a predictable way.
Pain vs. effort – in order to understand your limits, you have to understand the difference between the two!
When you’re racing a marathon for example, there’s a difference between pain vs. effort slowing you down.
The importance of effort, the borg scale and RPE
Other areas of research regarding the brain and performance
The work of Samuele Marcoca on mental fatigue and brain training to boost performance. (Did it work for Alex?)
The idea that training in a mentally fatigued state can be beneficial – considering so many of us have to train after a long day of work when we’re feeling flat.
Transcranial direct current stumulation (tDCS) and the experiments done in this area.
The recent Red Bull “brain zapping” experiments.
A “neuropriming” device called the Halo. What does this thing do, does it work, and is it worth the $750 price tag?
Brain doping – are we entering a scary new world where athletes can manipulate their brains to boost performance?
The research is fascinating, but what about the real-world application to boosting brain power? Will it work? Does it go too far? Does it tarnish sport?
What it comes down to…
BELIEF
“You can do all this shit, but it comes down to two guys on a bike trying to beat each other.” – Jesse Thomas, quoted in Alex’s book.
The extreme value of the placebo effect – it works, as does believing in yourself, to enhance performance.
The same cycling and caffeine study Tawnee mentioned in ATC 248 talking about CG is mentioned in Alex’s book in regards to the placebo effect and belief.
What are the take-home messages in Alex’s book. What did he learn from researching and writing this book? What is our biggest limiter – or is it a combo of factors?
The post Alex Hutchinson: How Much Can We Endure? Exploring the Brain, Performance Limiters and How To Push Harder and Farther first appeared on Endurance Planet.
1 hr 3 min
January 19, 2018ATC 252: How To Approach the Offseason Comeback, Stress Fracture Risk In Collegiate Runners, Beet Juice For Fat-Adapted Athletes, Glute Activation Exercises, and More
Sponsor:
This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick!

On this episode of Ask The Coaches:
Article discussion: Stress fracture risk in collegiate cross country runners.
New study in the JOSC shows astoundingly high stress fracture numbers in runners under 25.
42 cross country D1 runners, between 18-24 years old.
40% of females and 35% of males had history of stress fracture.
None of these subjects met the recommended daily energy intake (i.e. energy deficit), calcium or vitamin D.
31% had osteopenia, 4.8% osteoporosis.
British runner Bobby Clay talks about her osteoporosis at age 20.
Glute activation exercises we like:
Fire hydrants
Donkey kicks
Lateral monster walks – with or without resistance band
Bridges
Birddogs
What is your opinion on the stepmill machine as cross training for endurance runners?
Would it help to substitute some easy runs for the stepmill to reduce injury risk/ build strength or is this time better used running?
Could the stepmill (which is like a giant moving escalator) be better or more or less valuable than the elliptical or cycling?
Beet juice supplementation – for a fat-adapted athlete, would taking beet juice shots pre-exercise have a negative effect on fat burning?
Beet It shots – 70ml with 20g sugar per shot, and the equivalent of 300ml beet juice
Why take beet juice? The nitrite is converted to nitric oxide, which is shown to enhance blood flow, low BP, etc. Translates to longer time to exhaustion and reduction in race times.
When to take? Effects peak 2-3 hours after ingestion. Don’t brush teach, use mouthwash or use gum after – ruins effects.
How much? Usually 500ml regular beet juice is the sweet spot to get the effects, with slightly more being better, but this would be hard to chug down race morning! So see what the shots contain compared to this. The Beet It you link to is only 70ml but contain 300 ml worth of what you’d get in regular juice, thus 2 shots might be more effective – maybe one pre race 2-3hr and one during? Another protocol does 500ml daily, 3 days pre race then 250 ml day of.
Don’t brush teeth, use mouthwash or chew gum after taking beet juice – ruins the effects.
As far as fat adaptation, you have to weigh pros and cons. Does the shot spike blood sugar and have a negative effect on how you start off racing? Or not… and does the beet juice shot have a positive effect?
Keep in mind, you can also load with other foods pre race rich in nitrates: arugula, cabbage, spinach, radish, celery.
Study on beetroot juice’s effects for athletes.
Alex Hutchinson article on beet juice protocols.
Responding really well to MAF and run pace is getting faster:
Stay the course with MAF or transition to speedwork and more intensity before the Boston marathon?
How to set a marathon time goal for Boston – and when is it an appropriate time in the training cycle to start setting race goals (i.e. wait until the final weeks).
Lucho’s advice on marathon goal setting
Maffetone discusses how to use y our MAF test pace to set a marathon time goal.
After an offseason, how should one approach the “rebuild” back to peak performance? What is the best way to get back to where you were after a long period of low activity?
Risks of jumping back into too much too soon.
What are “rust busting sessions” and why are they risky?
Is a long slow MAF type build up the safest and smartest option?
How your athletic history plays into how you should get back to it, and also how certain aspects of your past don’t matter.
The length of the offseason or time off really matters on how you approach the comeback to training.
The post ATC 252: How To Approach the Offseason Comeback, Stress Fracture Risk In Collegiate Runners, Beet Juice For Fat-Adapted Athletes, Glute Activation Exercises, and More first appeared on Endurance Planet.
1 hr 13 min
January 19, 2018 ATC 252: How To Approach the Offseason Comeback, Stress Fracture Risk In Collegiate Runners, Beet Juice For Fat-Adapted Athletes, Glute Activation Exercises, and More
On this episode of Ask The Coaches: Article discussion: Stress fracture risk in collegiate cross country runners. New study in the JOSC shows astoundingly high stress fracture numbers in runners under 25. 42 cross country D1 runners, between 18-24 years old. 40% of females and 35% of males had history of stress fracture. None of […]
1 hr 13 min