Endurance Planet

By Endurance Planet Inc.Health & Fitness

Endurance Planet episodes

October 27, 2017 ATC 246: The Long Run for 50k Training (How Far?), Run Drills for Cyclocross, MAF vs. Max HR for Zones, and More

On this show:

* A little Kona talk.

* For more, catch our Kona recap podcast we recorded with Thorsten Radde hours after this year’s Ironman World Championships.

* The long run when training for a 50k trail run: how far?

* Using past marathon training as a gauge for how far your 50k long run can be.
* For 50k, something in the 25-26 mile range or 4-5 hours is a good idea for a long run.
* Back-to-back runs also work well for 50k training when it’s tough to get in long days.
* Using the bike as a tool in 50k training – add fatigue and stimulus without adding more wear and tear.

* Should a cyclocross athlete focus on run training to enhance bike racing?

* Cyclocross is heavily focused on skills and tactics, sprint run training can help.
* Speed training with cyclocross (not long running and MAF): Diagonals and short, hard run intervals, as well as explosive hill repeats.
* Incorporating a bike workout with Tabata run intervals on the treadmill.
* Plyometrics and drills!

* Heart adaptations to endurance training.

* What happens and should we be focused on getting a bigger pericardium? Or is there more to it?
* Changes in the left ventricle, cardiac muscle hypertrophy, chamber size, stroke volume, cardiac output, etc.
* Are these best achieved when young?

* How should teenage athletes maximize their participation in sports like soccer where running, speed and strength are important?

* Off-season for youth athletes – what to do, in particular for soccer-runners?
* Off Season Training For Youth Athletes
* Dr. Phil Maffetone on MAF Training for Youth
* Coaching kids with youth coach George Zack

* The MAF Method and how it relates to max HR – if at all.

* Different ways to find your aerobic training zones: MAF (180 Formula), lactate threshold testing, max HR, etc. Reasoning and pros and cons for these methods.
* White Paper on the MAF Method

1 hr 10 min
October 20, 2017Tina Muir: Building a Healthier Mind and Body To Beat Amenorrhea and Start a Family
Sponsor:
Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner (to the right) or click the Amazon links in the show notes. Thanks for supporting the show.

On this show we catch up with pro runner Tina Muir, who’s had many life changes since we last spoke with her in 2016 (listen to that podcast here). If you don’t know Tina, she is a pro runner from the UK and living in Kentucky with her husband, who’s a running coach. Last year Tina reached new heights in her career by running in the World Championships for her home country, and just months later PR’ing in the marathon with a 2:36 (at CIM). In 2017, she decided to take a break from running to recover hear health, hormones and to start a family, which she’s done with immense success. You can read about Tina’s transformation on her blog here, and check out her fabulous podcast, Running 4 Real, here! Also, to learn about Tina’s strength training programs that she mentions on the show, click here.
Topics covered:
Taking a break from running – a REAL break with NO running!
Realizing that sugar cravings meant something more – was still under-fueled and too lean for a very long time. Sugar cravings left once body was in better balance.
Allowing the body to balance out and gain weight.
Mentally dealing with the big changes that come with taking a break and putting your sport on hold to focus on health.
The road to regaining a period and wondering, will it ever come back?! Keeping faith, mitigating stress and dealing with the waiting game.
Wondering: Will I be able to get pregnant after all my body’s been through?
The benefits of having no expectations when it comes to conceiving.
I’m pregnant – now what?
Returning to running AFTER becoming pregnant.
Tips for running, strength training and working out while pregnant.
Listening to your body and not being stubborn.
And more!
The post Tina Muir: Building a Healthier Mind and Body To Beat Amenorrhea and Start a Family first appeared on Endurance Planet.
57 min
October 16, 2017TriNews: 2017 Ironman World Championship Recap and Highlights
Sponsor:
Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Be sure to check out:
Sound Probiotics is the first pure probiotic plus prebiotic formulated specifically to improve the gut health and immunity of the competitive athlete, for those who train and race simply can’t afford to be sidelined by illness or GI issues, and EP fans save 10% and get free shipping on Sound Probiotics.
Also on our shop page are the gold-standard supplements by Thorne Research. Whether for performance, improving or enhancing health, or all of the above, Thorne Research will have a formula that fits your needs and it’ll be backed by clinical research and 100% quality. For athletes we like everything ranging from Glutamine and Mervia, a powerful all natural anti-inflammatory, to multivitamins, B vitamins and digestive enzymes.

On this show we catch up with Thorsten Radde, who’s coming to us from Kona, Hawaii, the morning after the 2017 Ironman World Championships. We go through the women’s race and men’s race in detail with the standout stories of the day, new records that were set, and the highs and lows, filling you in on everything you want to know about IM Kona 2017.
Special mention to Matt Russell who was in a terrible bike crash during the race and is now recovering. To support he and his family during this time, please consider a donation to help.
Check out further analysis of the IMWC over at Thorsten’s trirating.com.
Lionel Sanders’ power file from the bike here.
To hear our show talking about the SuperMoms of triathlon and how things could change to support their comeback after childbirth, click here.
Women’s top 10
SWIM
BIKE
RUN
FINISH
1. Daniela Ryf
CHE
00:53:10
04:53:10
03:00:02
08:50:47
2. Lucy Charles
GBR
00:48:48
04:58:19
03:08:09
08:59:38
3. Sarah Crowley
AUS
00:53:07
04:57:51
03:05:37
09:01:38
4. Heather Jackson
USA
00:57:58
04:53:55
03:06:19
09:02:29
5. Kaisa Sali
FIN
00:57:53
04:59:50
03:01:34
09:04:40
6. Susie Cheetham
GBR
00:57:54
05:03:28
03:09:26
09:16:00
7. Carrie Lester
AUS
00:57:51
05:00:32
03:16:35
09:19:49
8. Liz Lyles
USA
01:00:08
05:04:10
03:11:21
09:20:31
9. Annabel Luxford
AUS
00:53:02
04:59:15
03:24:07
09:20:58
10. Jocelyn McCauley
USA
00:54:31
05:04:34
03:16:42
09:21:08

Men’s top 10
SWIM
BIKE
RUN
FINISH
1. Patrick Lange
DEU
00:48:45
04:28:53
02:39:59
08:01:40
2. Lionel Sanders
CAN
00:53:41
04:14:19
02:51:53
08:04:07
3. David McNamee
GBR
00:48:40
04:28:55
02:45:30
08:07:11
4. Sebastian Kienle
DEU
00:53:44
04:14:57
02:57:12
08:09:59
5. James Cunnama
ZAF
00:49:09
04:21:03
02:56:46
08:11:24
6. Terenzo Bozzone
NZL
00:48:41
04:26:20
02:53:48
08:13:06
7. Andy Potts
USA
00:49:01
04:31:02
02:50:27
08:14:43
8. Patrik Nilsson
SWE
00:48:34
04:29:01
02:55:51
08:18:21
9. Ben Hoffman
USA
00:48:52
04:22:00
03:04:16
08:19:26
10. Boris Stein
DEU
00:53:48
04:23:59
03:00:42
08:22:24

The post TriNews: 2017 Ironman World Championship Recap and Highlights first appeared on Endurance Planet.
1 hr 16 min
October 13, 2017ATC 245: Train Your Swim Kick For Better Triathlons, Improve Ground Contact Time To Run Faster, Pro-Dairy or Dairy-Free, and More
Sponsor:
Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance!
Get your hands on the athlete’s secret weapon, PerfectAmino, which comes in powder or pill-form, and features all the essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. BodyHealth, the makers of Perfect Amino, also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more.

Sponsor:
Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner (to the right of the page) or click theAmazon links in the show notes. Thanks for supporting the show.
Announcement:
If you want in on an epic experience with the EP crew, don’t wait, email us now at [email protected]! We have two teams for SoCal Ragnar on April 7-8, both ultra and regular distance, and we’re taking signups for Ragnar Cape Cod on May 11-12.
On this show:
Should you spend more time training your swim kick for the triathlon swim leg?
Calf and quad cramping during the triathlon swim when in choppier waters.
Some drills and benchmarks for developing your swim kick.
Vertical kicking
500 kick sets, etc.
Dr. Phil Maffetone will say he doesn’t promote long runs/LSD longer than 2-2.5 hours (or one needs to add walking time only), but Lucho will say otherwise. We explain the difference in philosophy.
Slowing down to hold MAF heart rate is ok for training but not always recommended for racing. So, should we practice race pace and harder running in training where you disregard the heart monitor at some point, or not and stick to MAF?
The role of dairy and athletic performance? Why would one go dairy-free and what are the benefits of eating dairy?
Why you’d go dairy free:
Dairy is usually one of the biggest GI offenders in athletes according to research, but that doesn’t mean we all should avoid it. You have to learn if you’re lactose intolerant or sensitive and have issues with dairy – some don’t, but many do.
In this show with Dana Lis, PhD, we talked about FODMAPs. Lactose, found in dairy, is a FODMAP and one of the most common GI disrupters, along with fructans and fructose.
Lactose combined with gluten was even more risky in their study. Lactose in whey protein.
Take home:
Use an elimination diet to test is reaction to dairy and if it specifically causes you GI upset.
If still not sure, and symptoms present, test your gut health for any dysbiosis, SIBO, leaky gut, etc.
Many studies have shown benefits of dairy especially for athletes:
JISSN position stand on protein with benefits of dairy.
“Overall, research has shown that products containing animal and dairy-based proteins contain the highest percentage of EAAs and result in greater hypertrophy and protein synthesis following resistance training when compared to a vegetarian protein-matched control, which typically lacks one or more EAAs [86, 93, 147].”
“In general, the proteins with the greatest leucine content include dairy (9–11%), egg (8.6%), and meat (8%), while sources low in leucine include plant-based proteins.”
Tons of studies have shown the benefits of whey protein on performance.
Go for clean dairy – organic, grassfed, etc.
We love: Vital Proteins Collagen Whey and Collagen Peptides!
Collagen Peptides are lactose-free.
Also, dairy might not be your problem and it’s not always to be vilified – is it another variable for which dairy is getting the blame?
We’ve discussed the benefits of minimizing ground contact time (GCT) when running in order to improve your running – we go more in depth on this aspect of training:
Inverse relationship: As pace increases, GCT decreases.
In this study, ground contact time was the only factor which correlated significantly with both running economy and maximal running speed.
This study shows midfoot strikers have shorter GCT.
Improve GCT by improving power & stiffness with: speedwork (strides, sprints), strength/plyos (focus on hips/glutes), biomechanics (foot plant – midfoot).
Is there a cycling equivalent to running’s ground contact that could help someone improve their riding to be more efficient and faster?
Posterior/ anterior cleat placement. Internal/ external cueing. Cadence.
Muscularly, what muscles get used minimally during cycling that are needed for running?
The difference is more in how the muscles are used. Concentric (cycling) vs eccentric (running). Gastroc and adductors are used more in running. Also there’s a big change along with change in incline. Uphill vs flat or downhill in running mainly.
Using the data to determine goal race pace for a first marathon:
Female athlete with a half-marathon PR of 1:33:35, training long runs between 8:00-8:25 pace with 135-140 HR, and ideally wanting to run it in the 3:25-3:30 range fora BQ, but unfamiliar with the distance – so what’s a reasonable goal?
The post ATC 245: Train Your Swim Kick For Better Triathlons, Improve Ground Contact Time To Run Faster, Pro-Dairy or Dairy-Free, and More first appeared on Endurance Planet.
1 hr 28 min
October 13, 2017 ATC 245: Train Your Swim Kick For Better Triathlons, Improve Ground Contact Time To Run Faster, Pro-Dairy or Dairy-Free, and More
Announcement:
If you want in on an epic experience with the EP crew, don’t wait, email us now at [email protected]! We have two teams for SoCal Ragnar on April 7-8, both ultra and regular distance, and we’re taking signups for Ragnar Cape Cod on May 11-12.
On this show:

* Should you spend more time training your swim kick for the triathlon swim leg?
* Calf and quad cramping during the triathlon swim when in choppier waters.
* Some drills and benchmarks for developing your swim kick.

* Vertical kicking
* 500 kick sets, etc.

* Dr. Phil Maffetone will say he doesn’t promote long runs/LSD longer than 2-2.5 hours (or one needs to add walking time only), but Lucho will say otherwise. We explain the difference in philosophy.
* Slowing down to hold MAF heart rate is ok for training but not always recommended for racing. So, should we practice race pace and harder running in training where you disregard the heart monitor at some point, or not and stick to MAF?
* The role of dairy and athletic performance? Why would one go dairy-free and what are the benefits of eating dairy?

* Why you’d go dairy free:

* Dairy is usually one of the biggest GI offenders in athletes according to research, but that doesn’t mean we all should avoid it. You have to learn if you’re lactose intolerant or sensitive and have issues with dairy – some don’t, but many do.
* In this show with Dana Lis, PhD, we talked about FODMAPs. Lactose, found in dairy, is a FODMAP and one of the most common GI disrupters, along with fructans and fructose.
* Lactose combined with gluten was even more risky in their study. Lactose in whey protein.
* Take home:

* Use an elimination diet to test is reaction to dairy and if it specifically causes you GI upset.
* If still not sure, and symptoms present, test your gut health for any dysbiosis, SIBO, leaky gut, etc.

* Many studies have shown benefits of dairy especially for athletes:

* JISSN position stand on protein with benefits of dairy.

* “Overall, research has shown that products containing animal and dairy-based proteins contain the highest percentage of EAAs and result in greater hypertrophy and protein synthesis following resistance training when compared to a vegetarian protein-matched control, which typically lacks one or more EAAs [86, 93, 147].”
* “In general, the proteins with the greatest leucine content include dairy (9–11%), egg (8.6%), and meat (8%), while sources low in leucine include plant-based proteins.”

* Tons of studies have shown the benefits of whey protein on performance.
* Go for clean dairy – organic, grassfed, etc.
* We love: Vital Proteins Collagen Whey and Collagen Peptides!

* Collagen Peptides are lactose-free.

* Also, dairy might not be your problem and it’s not always to be vilified – is it another variable for which dairy is getting the blame?

* We’ve discussed the benefits of minimizing ground contact time (GCT) when running in order to improve your running – we go more in depth on this aspect of training:

1 hr 28 min
October 04, 2017Pete Jacobs: Kona Ironman Champ On Repairing Metabolic Damage and Making a Comeback with Increased Focus on Health, Clean Eating & MAF
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 a n added kick!

With Kona right around the corner, on this show we feature professional triathlete Pete Jacobs, the winner of the 2012 Ironman World Championships. The year prior to that, Pete was second at Kona and the winner of Ironman Australia. After a hiatus, this year he’s toeing the line at Kona again. Today we’re going to hear Pete’s full story on the health issues he’s had, the ups and downs he’s had prior to and since his win in 2012, and how he’s made drastic changes (for the better) to his diet, lifestyle and training with the guidance of our very own Dr. Phil Maffetone. To find out more or connect with Pete, follow him on Instagram and Facebook, and check out his health & performance coaching website Live Your Own Fit, which is also on IG and FB.
Topics covered with Pete:
Pete’s background in triathlon and years as a pro.
Pete’s approach to training and diet in those years leading up to the 2012 victory.
Experiencing massive fatigue issues since 15 years old, but after the 2012 win, instead of a day or a few the fatigue would last a month or two.
A vicious cycle: Feel good for 6 weeks, train hard, get fit, sign up for a race, then get to the race feeling burnt out again.
Diet changes: In 2016 Pete removed meat with feet, dairy and all grains, and saw improvements (3rd at Ironman Cairns regional champs). But then got sick and never bounced back.
Pete then turned to Dr. Phil Maffetone – what did Phil advise Pete do?
From Phil’s advice: Pete cut out the carbs, rested and relaxed going into Ironman Arizona 2016. On very little race fuel (some honey) and sticking to a moderate heart rate he had one of the easiest Ironman’s he’d ever done in under 9 hours.
From then, he started looking at the keto diet along with tons of research, podcasts, reading, trial and error to begin understanding his body better.
Reintroduced meat this year and started training at MAF 95% of the time.
Previously, training involved a lot of threshold efforts, but over 150 HR recovery would be slow, and often couldn’t get power.
Blood glucose management & why fasting doesn’t work for Pete.
Still would see fasting glucose goes high; helps to eat many smaller meals often.
The build to Kona and making a comeback on the world stage this year.
And much more!
The post Pete Jacobs: Kona Ironman Champ On Repairing Metabolic Damage and Making a Comeback with Increased Focus on Health, Clean Eating & MAF first appeared on Endurance Planet.
1 hr 5 min
October 04, 2017 Pete Jacobs: Kona Ironman Champ On Repairing Metabolic Damage and Making a Comeback with Increased Focus on Health, Clean Eating & MAF

With Kona right around the corner, on this show we feature professional triathlete Pete Jacobs, the winner of the 2012 Ironman World Championships. The year prior to that, Pete was second at Kona and the winner of Ironman Australia. After a hiatus, this year he’s toeing the line at Kona again. Today we’re going to hear Pete’s full story on the health issues he’s had, the ups and downs he’s had prior to and since his win in 2012, and how he’s made drastic changes (for the better) to his diet, lifestyle and training with the guidance of our very own Dr. Phil Maffetone. To find out more or connect with Pete, follow him on Instagram and Facebook, and check out his health & performance coaching website Live Your Own Fit, which is also on IG and FB.
Topics covered with Pete:

* Pete’s background in triathlon and years as a pro.
* Pete’s approach to training and diet in those years leading up to the 2012 victory.
* Experiencing massive fatigue issues since 15 years old, but after the 2012 win, instead of a day or a few the fatigue would last a month or two.
* A vicious cycle: Feel good for 6 weeks, train hard, get fit, sign up for a race, then get to the race feeling burnt out again.
* Diet changes: In 2016 Pete removed meat with feet, dairy and all grains, and saw improvements (3rd at Ironman Cairns regional champs). But then got sick and never bounced back.
* Pete then turned to Dr. Phil Maffetone – what did Phil advise Pete do?
* From Phil’s advice: Pete cut out the carbs, rested and relaxed going into Ironman Arizona 2016. On very little race fuel (some honey) and sticking to a moderate heart rate he had one of the easiest Ironman’s he’d ever done in under 9 hours.
* From then, he started looking at the keto diet along with tons of research, podcasts, reading, trial and error to begin understanding his body better.
* Reintroduced meat this year and started training at MAF 95% of the time.
* Previously, training involved a lot of threshold efforts, but over 150 HR recovery would be slow, and often couldn’t get power.
* Blood glucose management & why fasting doesn’t work for Pete.
* Still would see fasting glucose goes high; helps to eat many smaller meals often.
* The build to Kona and making a comeback on the world stage this year.
* And much more!

1 hr 5 min
September 29, 2017ATC 244: On Vegan Diets For Athletes, Offseason Planning, Coach-Athlete Trust, 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 a n added kick!

Announcement:
We got a team for the SoCal Ragnar SoCal ULTRA team in addition to our usual regular team, so that opens up more spots on the regular team and the ultra team too. The race is April 7-8, 2018. If you are interested in running for either the regular team or ultra team, please get in touch with us ASAP. We are seeing that spots fill fast. We’d love to see more of the ladies join us. Email [email protected].
We’re also planning on having an EP team at Ragnar Cape Cod May 11-12, 2018 too!This is a great opportunity for East Coasters who can’t make the trek to SoCal. If interested in being on this team, email [email protected].

On this episode of Ask the Coaches, topics & questions covered include:
Addressing veganism and vegan athletes:
Some listeners want to know why Tawnee suggests vegans add meat and animal-based products back into their diets. Why she said what she did, why she’s not anti-vegan, but why she’s usually more pro-meat, looking at the research on diets, and why individualization + looking at how you feel/symptoms is key (there is no one diet for everyone).
Head to the bottom of this post for Tawnee’s full report on the pros and cons of vegan diets for athletes and general population with links to relevant studies…
On the coach-athlete relationship and trust:
Struggling with how much to share with your coach, particularly when runs or workouts don’t go well. Should we always tell all such as the minor things like waking up exhausted and having terrible runs, or having to rearrange the week to plan training around other activities?
When you hire a coach, understand what he or she if offering for the monthly fee you’ll be paying and levels of communication you get.
What if you’re ashamed to admit a bad day or need to prioritize other things in life above training?
What is the right balance between an athlete sharing everything about every workout vs. letting them deal with some of the day-to-day struggles of endurance training on their own?
How do coaches build trust with athletes to be able to share anything, including the struggles?
Coaching fees
What are the different audio clips that make up the podcast intro?
A listener sends a note to Lucho saying to get his Creatine from Thorne. We agree.
Elaborating on what an off-season should look like and not look like.
How does offseason differ from athletes at the pointy edge vs. middle-of-the-pack athlete?
Identifying red flags in your offseason planning.
When it’s ok to “work on weaknesses” and still get in reasonable training in the offseason.
Mid-season breaks vs. offseason.
Taking true time off doing NOTHING vs. general unstructured offseason exercise – which do you need?
How many weeks should a rest break or offseason be?
What if you have plantar fasciitis in the offseason? What to do? Still run?
If you have Ironman and Oly races next year, you’re healthy, not burnt out and, and you’re a strong runner but weak swimmer, what are some good ideas for offseason training?
Swim drills in the offseason.
Long runs and double run days in the offseason?

Vegan pros and cons; research mentioned:
Vegan “Pros”
More animal deaths can be prevented with a vegan diet.
A low-fat high-carb vegan diet can benefit health and weight if done correctly. Weight loss sustainable—without calorie restriction.
https://www.nature.com/articles/nutd20173.epdf
BROAD study: “This programme led to significant improvements in BMI, cholesterol and other risk factors. To the best of our knowledge, this research has achieved greater weight loss at 6 and 12 months than any other trial that does not limit energy intake or mandate regular exercise.”
“A nutritive vegan diet canbe designed to achieve the dietary needs of most athletes satisfactorily.”
Helps to supplement with creatine and Beta alanine.
https://www.ncbi.nlm.nih.gov/pubmed/28924423
Cardio-metabolic benefits.
“Plant-based diets may reduce the risk of coronary heart disease events by an estimated 40% and the risk of cerebral vascular disease events by 29%. These diets also reduce the risk of developing metabolic syndrome and type 2 diabetes by about one half. Properly planned vegetarian diets are healthful, effective for weight and glycemic control, and provide metabolic and cardiovascular benefits, including reversing atherosclerosis and decreasing blood lipids and blood pressure.”
https://www.ncbi.nlm.nih.gov/pubmed/28792455
Vegan “Cons”
Risk of micronutrient and/or mineral deficiencies (usually due to poor meal planning); specifically risk for being low in:
Iron
B12
Omega-3s (EPA, DHA)—algae is the only way besides making it from ALA
Calcium
Vitamin A
Zinc
Iodine
Even risking low calories!
Much if not all of this can be solved with animal-based foods: pastured eggs, grassfed beef, wild salmon, organ meats, seafood—and these animal-based foods are all very bioavailable protein sources.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0192-9
Risk of low protein (and incomplete protein sources; most complete protein sources are animal-based). Also, higher protein proven again and again in research to benefit athletic performance.
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-8
https://www.ncbi.nlm.nih.gov/pubmed/15212749
https://www.ncbi.nlm.nih.gov/pubmed/21167687
Vegetarian diets can lead to lower muscle creatine and lower muscle carnosine levels in consumers.
https://www.ncbi.nlm.nih.gov/pubmed/28924423
Research has shown vegan diets can be too high in omega-6 and not high enough in omega-3. This one is controversial though since many vegan diets done well are also lower fat and high Omega 6 is not a problem. But a junk food vegan diet, this may be a risk.
https://www.ncbi.nlm.nih.gov/pubmed/16441942
Tend to be high carb—and this isn’t necessarily bad at all, if that works for you, but if you want to be a LCHF vegan, that gets really tough and leaves out a lot of options.
https://www.ncbi.nlm.nih.gov/pubmed/16441942
Not sustainable for most—the argument it, you feel great at first (3-6 mo.) then it fades, and you keep trying but deficiencies add up and there’s a slow decline. This has happened with many athletes in particular.
Soy is high in protein but possible side effects—mimics estrogen, has anti-nutrient saponins, GMO if not monitoring for that, etc.
http://americannutritionassociation.org/newsletter/whole-soy-story
Even with plant-based diets, animals may be killed. Not as much as some anti-vegans claim, but it still happens.
More resources:
Denise Minger: What paleo can learn from plant-based diets
Mark Sisson on vegan diets
Research: Vegan diets: practical advice for athletes and exercisers
The post ATC 244: On Vegan Diets For Athletes, Offseason Planning, Coach-Athlete Trust, and More first appeared on Endurance Planet.
1 hr 28 min
September 20, 2017TriNews: SuperMoms of Triathlon, Kona Pro Field Preview, 70.3 Worlds, and More
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We catch up with Thorsten Radde of trirating.com featuring our Kona Preview and covering the latest and greatest in professional triathlon including:
SuperMoms
Many pro women are having babies, and with the points system it’s making it really hard to comeback and get to Kona. Is the current setup fair to these SuperMoms or could improvements be made?
Thorsten explains some possible solutions and/or exceptions that could be made to make it more fair for moms to make their comeback in the pro ranks after they took time off for baby.
Some of the recent SuperMoms: Rachel Joyce, Sonja Tajsich, Eva Wutti, Jocelyn McCauley, Kim Schwabenbauer, Liz Blatchford, etc.
70.3 Champs
This year saw a bigger pro women field with the race split over 2 days. Is Kona next?
Kona preview
Qualifiers as of the final cutoff, Tawnee’s picks and Thorsten’s KPR.
Defending champs and the big names who will be toeing the line at the Ironman World Championships this year.
Also who will not be making an appearance?
Sander’s shift towards Kona.
The Raelert brothers.
And more!
New athlete tracker on Ironman.com site – finally a solid improvement?
The post TriNews: SuperMoms of Triathlon, Kona Pro Field Preview, 70.3 Worlds, and More first appeared on Endurance Planet.
55 min
September 20, 2017 TriNews: SuperMoms of Triathlon, Kona Pro Field Preview, 70.3 Worlds, and More
We catch up with Thorsten Radde of trirating.com featuring our Kona Preview and covering the latest and greatest in professional triathlon including:

* SuperMoms

* Many pro women are having babies, and with the points system it’s making it really hard to comeback and get to Kona. Is the current setup fair to these SuperMoms or could improvements be made?
* Thorsten explains some possible solutions and/or exceptions that could be made to make it more fair for moms to make their comeback in the pro ranks after they took time off for baby.
* Some of the recent SuperMoms: Rachel Joyce, Sonja Tajsich, Eva Wutti, Jocelyn McCauley, Kim Schwabenbauer, Liz Blatchford, etc.

* 70.3 Champs

* This year saw a bigger pro women field with the race split over 2 days. Is Kona next?

* Kona preview

* Qualifiers as of the final cutoff, Tawnee’s picks and Thorsten’s KPR.
* Defending champs and the big names who will be toeing the line at the Ironman World Championships this year.
* Also who will not be making an appearance?
* Sander’s shift towards Kona.
* The Raelert brothers.
* And more!

* New athlete tracker on Ironman.com site – finally a solid improvement?

55 min