Endurance Planet

By Endurance Planet Inc.Health & Fitness

Endurance Planet episodes

August 11, 2017Sock Doc 6: Caffeine and Dehydration, Train Low Race High, MTHFR’s Role In Your Training, Post Tib Tendonitis, 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!

Dr. Steve Gangemi, the Sock Doc, is back on the show. We hear about his latest adventure race and he provides his wisdom on the following:
Sports nutrition – fact or myth? We clarify the following:
Does coffee/caffeine before exercise leads to dehydration?
https://link.springer.com/article/10.2165%2F00007256-200131110-00002
https://www.ncbi.nlm.nih.gov/pubmed/12187618?dopt=Abstract
http://www.nrcresearchpress.com/doi/abs/10.1139/y90-135#.WYnOntPysi4
If you’re fat-adapted can you “race low” (low cal/low carb) during long races? (Or, instead: train low, race high?)
http://www.thenoakesfoundation.org/nutrition-network/train-low-race-high-being-fat-adapted-and-racing-on-carbohydrate
https://www.ncbi.nlm.nih.gov/pubmed/21326374
http://journals.lww.com/acsm-essr/Fulltext/2010/10000/Carbohydrate_Availability_and_Training_Adaptation_.2.aspx
Calorie recommendations and examples for fat-adapted athletes racing long distances.
Does insulin make us fat?
It can/does in certain conditions, but it’s ENERGY BALANCE that ultimately determines fat storage.
https://chrismasterjohnphd.com/2017/08/04/insulin-doesnt-make-us-fat-mwm-2-26/
Plus answers to your questions:
Can having the MTHFR polymorphism impede progress in aerobic training?
Supplementing with 5-MTHF (800 mcg) and Methylcobalamin (100 mcg) and muscle soreness.
Initial improvements in MAF then a plateau in progress with no improvements after 8 months; what to do? Change training stimulus or could it be MTHFR?
Phil Maffetone on when it’s time to add intensity to your MAF training.
After knee surgery that included stem cell and PRP injections, what is the recommended downtime before running again?
Ryan says: In January I started having pain in the arch and inside ankle of my left foot. I went to see a physical therapist and they said I have posterior tibialis tendonitis. At the same time, I would also say I was/am recovering from overtraining. In November I started working with Nourish Balance Thrive after figuring out I had low testosterone, hypothyroid, C. Diff, and Candida from lots of training and a low carb/keto diet (I do obstacle course racing). The physical therapy has been helping, I have been having less pain during every day movement and running. I have been doing strengthening exercises moving my foot through various ranges of motion with a resistance band. However, in addition the PT recommended I get orthotics to help support the arches of my feet (I have always been told I have flat feet). I got the orthotics and it has helped but after browsing the Sock Doc’s website it seems he is against orthotics in most cases. My question is what would the Sock Doc recommend to help heal my posterior tibialis tendonitis? Obviously my #1 focus is on addressing my hypothyroid, low testosterone, and gut infections but I also want to heal my posterior tibialis tendonitis as well. Does he think that once I fix my overtraining symptoms will that help my tendonitis? Should I ditch the orthotics or should I wear them until I heal and then start working on running without them? Sorry for the long question, and thanks for all the help!
Sock Doc on PF.
The post Sock Doc 6: Caffeine and Dehydration, Train Low Race High, MTHFR’s Role In Your Training, Post Tib Tendonitis, and More first appeared on Endurance Planet.
1 hr 13 min
August 04, 2017ATC 240: Tawnee’s Baaack! We Discuss – Best ‘Bang for Your Buck’ Strength Training, Nutrition for Midday Race Starts, 180 Formula for Teens, and Much More
Sponsor:
Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click this Amazon link in the show notes.

On this episode of Ask the Coaches:
Tawnee’s back from her break, and her and Lucho take some time to catch up and share the latest news, including that she’s pregnant! You can read more of Tawnee’s pregnancy blogs and follow her journey at tritawn.com.
Study mention – Running Exercise Increases the Intervertebral Disc
“Chronic running exercise in men and women is associated with better intervertebral disc (IVD) composition (hydration and proteoglycan content) and with IVD hypertrophy.”
“Despite repetitive loading of the spine during running (considered to be a contributory factor to the development of IVD degeneration), the exercise groups of the current study did not show any detrimental effects at these lower lumbar segments. In contrast, the long-distance runners and joggers showed evidence of better IVD hydration and glycosaminoglycan content in the lower lumbar spine than those that did not perform sport.
“loading of the spine under body weight during running in otherwise healthy people may well be beneficial for the lower lumbar IVDs.”
Afternoon marathon meal prep: What to eat (or not eat) for a 2 p.m. marathon start, and also how to simulate this if long runs are between 3-4 a.m. due to extreme daytime heat.
Eat a meal ~5 hours before then have a UCAN drink pre-run! Avoid high fiber, FODMAPs, and dense foods like meats
How does the MAF 180 Formula work if you are under 20?
Over 16 – use the MAF 180 Formula.
16 or Under – don’t use the 180 Formula, go by 165 HR. Do MAF tests at this HR.
Pros and cons of HR for youth and also why it’s all about mindset.
More from Phil in this interview.
Talking mindset and psychology with Steve Magness.
In a runner with intermediate experience training for a half marathon: Should long runs be at MAF? Also what if current MAF is 12mins/mile and the 1/2 marathon goal is under 8:45 – 9:00 min/mile pace.
Using the VDOT calculator (here) to estimate race paces for different distances.
What gives you the best bang for the buck when it comes to weightlifting for endurance athletes (type, exercises, sets and reps)? It depends on the goal and needs:
Power/Speed – power is the ability to generate high amounts of force over a short period of time. The time component is key. Great for CNS training – more efficiency and muscle recruitment without adding too much mass and can improve LT. Great for EAs.
Plyos – 2-3 sets of 10 or so reps, or 10-30m if by distance.
Speed-strength weightlifting (quick and explosive not slow and steady lifting), etc. – 3-5 x 3-5 @ 50-75% max. Oly lifts, squats, DL, etc.
Circuits – combine all elements: plyos, speed-strength and strength.
Strength/Hypertrophy – Strength is how much force your muscles can generate and exert, often heavier slow strength workouts. EAs want to be strong but not bodybuilder buff. The idea is to have enough mass to help motor unit recruitment (maximize your fibers firing) for more force generation.
Periodize/progress:
Offseason: Low/mod reps, mod weight, 3-5 sets, 10-15 reps @ 65-75% max.
Base: 3-5 sets, 8-10 reps @ 75-80% max.
Build: 2-4 sets, 2-6 reps @ 85-95% max.
If working this into race season be sure to plan and taper! Sometimes I’ll save all the heavy strength for offseason/early season and transition to more endurance/functional as race season ramps up.
There’s also also:
Muscular endurance – high rep, low weight, e.g. >12 reps @ <65% of max.
Functional – teaching the body to move efficiency often with low to no weights; developing coordination between the nervous and muscular systems; three planes of motion.
Mobility – balance, flexibility, yoga, etc.
Can you use jump roping to maintain aerobic endurance?
Is there difference between bouncing on both feet vs single-leg jump roping?
Crashing after two years of high intensity interval training: constant muscle soreness, aches and pains, poor sleep, frequent sore throats, and higher than normal heart rates when resting.
How to recover and how long to scale back: 8 weeks minimum.
Is it possible to use MAF throughout the year AND incorporate higher intensity intervals (Z4, Z5 and Z6)? Yes, but not all at once – patience!
How can you balance Maffetone and Friel’s training techniques?
Our Kona special with Joe Friel.

The post ATC 240: Tawnee’s Baaack! We Discuss – Best ‘Bang for Your Buck’ Strength Training, Nutrition for Midday Race Starts, 180 Formula for Teens, and Much More first appeared on Endurance Planet.
1 hr 23 min
August 04, 2017 ATC 240: Tawnee’s Baaack! We Discuss – Best ‘Bang for Your Buck’ Strength Training, Nutrition for Midday Race Starts, 180 Formula for Teens, and Much More

On this episode of Ask the Coaches:

* Tawnee’s back from her break, and her and Lucho take some time to catch up and share the latest news, including that she’s pregnant! You can read more of Tawnee’s pregnancy blogs and follow her journey at tritawn.com.

* Study mention – Running Exercise Increases the Intervertebral Disc

* “Chronic running exercise in men and women is associated with better intervertebral disc (IVD) composition (hydration and proteoglycan content) and with IVD hypertrophy.”
* “Despite repetitive loading of the spine during running (considered to be a contributory factor to the development of IVD degeneration), the exercise groups of the current study did not show any detrimental effects at these lower lumbar segments. In contrast, the long-distance runners and joggers showed evidence of better IVD hydration and glycosaminoglycan content in the lower lumbar spine than those that did not perform sport.
* “loading of the spine under body weight during running in otherwise healthy people may well be beneficial for the lower lumbar IVDs.”

* Afternoon marathon meal prep: What to eat (or not eat) for a 2 p.m. marathon start, and also how to simulate this if long runs are between 3-4 a.m. due to extreme daytime heat.

* Eat a meal ~5 hours before then have a UCAN drink pre-run! Avoid high fiber, FODMAPs, and dense foods like meats

* How does the MAF 180 Formula work if you are under 20?

* Over 16 – use the MAF 180 Formula.
* 16 or Under – don’t use the 180 Formula, go by 165 HR. Do MAF tests at this HR.
* Pros and cons of HR for youth and also why it’s all about mindset.
* More from Phil in this interview.
* Talking mindset and psychology with Steve Magness.

* In a runner with intermediate experience training for a half marathon: Should long runs be at MAF? Also what if current MAF is 12mins/mile and the 1/2 marathon goal is under 8:45 – 9:00 min/mile pace.

* Using the VDOT calculator (here) to estimate race paces for different distances.

* What gives you the best bang for the buck when it comes to weightlifting for endurance athletes (type, exercises, sets and reps)? It depends on the goal and needs:

* Power/Speed – power is the ability to generate high amounts of force over a short period of time. The time component is key. Great for CNS training – more efficiency and muscle recruitment without adding too much mass and can improve LT. Great for EAs.

Plyos – 2-3 sets of 10 or so reps, or 10-30m if by distance.
Speed-strength weightlifting (quick and explosive not slow and steady lifting), etc. – 3-5 x 3-5 @ 50-75% max. Oly lifts, squats, DL, etc.
Circuits – combine all elements: plyos, speed-strength and strength.

* Strength/Hypertrophy – Strength is how much force your muscles can generate and exert, often heavier slow strength workouts. EAs want to be strong but not bodybuilder buff. The idea is to have enough mass to help motor unit recruitment (maximize your fibers firing) for more force generation.

* Periodize/progress:

1 hr 23 min
July 21, 2017Lucho and GZ: Trying Something New: Talking About The Aging Athlete, Is Pot a PED, And Much 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!

On this show Lucho and George Zack chat it up and cover:
US Masters National Championships
Training for speed.
Is marijuana a performance enhancing drug?
The post Lucho and GZ: Trying Something New: Talking About The Aging Athlete, Is Pot a PED, And Much More first appeared on Endurance Planet.
1 hr 2 min
July 21, 2017 Lucho and GZ: Trying Something New: Talking About The Aging Athlete, Is Pot a PED, And Much More

On this show Lucho and George Zack chat it up and cover:

* US Masters National Championships
* Training for speed.
* Is marijuana a performance enhancing drug?

1 hr 2 min
July 12, 2017Dr. David Minkoff: Mind Your Immune System, Tips For Master’s Athletes (From A Master), and Why You Need To Take Your Amino Acids!
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!

Dr. David Minkoff is an alternative health practitioner and triathlete based in Florida. At 69 years young, he has completed 42 Ironmans and feels healthier than ever. He was also Endurance Planet’s resident doctor for our Ask the Doc shows back in the day (see archives). On this show we catch up with David, talking about his alternative health practice, training and racing, and supplements, including a refresher on amino acids like PerfectAmino for our new fans!
On Alternative Medicine and Health Maintenance
How Dr. Minkoff got into alternative medicine and the story of his wife’s amazing recovery from a debilitating autoimmune condition.
How to keep a robust, strong immune system that does not go into overdrive.
Are autoimmune conditions on the rise, and if so why?
Identifying toxins in our environments and bodies.
Risks of glyphosate and other chemicals laden in foods.
The importance of a clean organic diet and knowing the source of your food.
If you’re healthy you can “get away” with a bit more like eating out and not eating entirely organic, but if your health needs work then go all in until you’re better.
Once you’re healthy, can you resume eating foods that once were triggers? it depends.
Signs to tell if you’re in good health or in need of detox and support.
On Training and Racing
Dr. Minkoff has completed 42 Ironmans and is training for #43!
He has dabbled with MAF–his thoughts as a master’s athlete and how he’s modified it to fit his needs and make progress.
The ability to push hard and reach very high intensities in short races (i.e. 170+ HR in a sprint triahtlon run). Why this is so good for athletes, young and old but not to be overdone.
Running for masters (Minkoff’s way): volume, intensity, shoe choice
Supplementing
The top supplements Dr. Minkoff recommends:
BodyHealth Multi
BodyHealth Fish Oil
PerfectAmino
On PerfectAmino, a blend of essential amino acids in the right ratio for optimal absorption:
Specific benefits of essential amino acid (EAA) supplementing for athletes
What’s the difference between EAAs and protein in food?
Digestibility of protein from food – if you’re on anti-acids you may not be getting adequate protein from your food.
Digestibility of PerfectAmino and body’s ability to use it in comparison
How EAAs have specific benefits to low carb athletes, those looking to control carbs, and those doing IF or fasting.
Keto athletes may need to watch protein, but EAAs are ok and won’t spike glucose.
Keto for men vs. women.
Dosing with PerfectAmino:
Take 6-7 if you’re less than 120 lbs
Take 10 or more if you’re over 120 lbs.
Taking extra will not have an adverse effect.
Best to take before exercise.
EAAs role in mitigating central fatigue so you can go longer.
Is PerfectAmino safe for pregnant women? Yes, and recommended!
The post Dr. David Minkoff: Mind Your Immune System, Tips For Master’s Athletes (From A Master), and Why You Need To Take Your Amino Acids! first appeared on Endurance Planet.
53 min
July 12, 2017 Dr. David Minkoff: Mind Your Immune System, Tips For Master’s Athletes (From A Master), and Why You Need To Take Your Amino Acids!

Dr. David Minkoff is an alternative health practitioner and triathlete based in Florida. At 69 years young, he has completed 42 Ironmans and feels healthier than ever. He was also Endurance Planet’s resident doctor for our Ask the Doc shows back in the day (see archives). On this show we catch up with David, talking about his alternative health practice, training and racing, and supplements, including a refresher on amino acids like PerfectAmino for our new fans!
On Alternative Medicine and Health Maintenance

* How Dr. Minkoff got into alternative medicine and the story of his wife’s amazing recovery from a debilitating autoimmune condition.
* How to keep a robust, strong immune system that does not go into overdrive.
* Are autoimmune conditions on the rise, and if so why?
* Identifying toxins in our environments and bodies.
* Risks of glyphosate and other chemicals laden in foods.
* The importance of a clean organic diet and knowing the source of your food.
* If you’re healthy you can “get away” with a bit more like eating out and not eating entirely organic, but if your health needs work then go all in until you’re better.
* Once you’re healthy, can you resume eating foods that once were triggers? it depends.
* Signs to tell if you’re in good health or in need of detox and support.

On Training and Racing

* Dr. Minkoff has completed 42 Ironmans and is training for #43!
* He has dabbled with MAF–his thoughts as a master’s athlete and how he’s modified it to fit his needs and make progress.
* The ability to push hard and reach very high intensities in short races (i.e. 170+ HR in a sprint triahtlon run). Why this is so good for athletes, young and old but not to be overdone.
* Running for masters (Minkoff’s way): volume, intensity, shoe choice
* Supplementing
* The top supplements Dr. Minkoff recommends:

* BodyHealth Multi
* BodyHealth Fish Oil
* PerfectAmino

* On PerfectAmino, a blend of essential amino acids in the right ratio for optimal absorption:
* Specific benefits of essential amino acid (EAA) supplementing for athletes
* What’s the difference between EAAs and protein in food?
* Digestibility of protein from food – if you’re on anti-acids you may not be getting adequate protein from your food.
* Digestibility of PerfectAmino and body’s ability to use it in comparison
* How EAAs have specific benefits to low carb athletes, those looking to control carbs, and those doing IF or fasting.
* Keto athletes may need to watch protein, but EAAs are ok and won’t spike glucose.
* Keto for men vs. women.
* Dosing with PerfectAmino:

* Take 6-7 if you’re less than 120 lbs
* Take 10 or more if you’re over 120 lbs.
* Taking extra will not have an adverse effect.

* Best to take before exercise.
* EAAs role in mitigating central fatigue so you can go longer.
53 min
July 07, 2017ATC 239: Lucho with Guest Host Greg White on Transitioning Into Minimalist shoes, building a periodized plan using MAF, Tapering for Races and What To Do Physically and Mentally to Prepare
Sponsor:
Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click theAmazon links in the show notes.
Meet Greg White, a professional writer, avid runner and student of all things health.
How to begin using minimalist shoes after a back injury and four-year break from running.
Katy Bowman’s Whole Body Barefoot book
How best to structure training with MAF + intensity.
What exactly a taper is and several strategies to you can use.
What do you do when you plan to build a two-year base.
The post ATC 239: Lucho with Guest Host Greg White on Transitioning Into Minimalist shoes, building a periodized plan using MAF, Tapering for Races and What To Do Physically and Mentally to Prepare first appeared on Endurance Planet.
1 hr 26 min
July 07, 2017 ATC 239: Lucho with Guest Host Greg White on Transitioning Into Minimalist shoes, building a periodized plan using MAF, Tapering for Races and What To Do Physically and Mentally to Prepare

* Meet Greg White, a professional writer, avid runner and student of all things health.
* How to begin using minimalist shoes after a back injury and four-year break from running.
* Katy Bowman’s Whole Body Barefoot book
* How best to structure training with MAF + intensity.
* What exactly a taper is and several strategies to you can use.
* What do you do when you plan to build a two-year base.

1 hr 26 min
June 28, 2017Sock Doc 5: Gaining Weight in Ironman Training, Why!? Plus, Meniscus Tear Recovery, Hiatal Hernias in Athletes, 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!
We are back with The Sock Doc, Dr. Steve Gangemi, for another”grab bag” style show with a variety of important topics and answers to your questions so you can kick more butt in your training and racing…
Steve’s trip to the Galapagos Islands a few highlights including the giant turtles who sound like Darth Vadar and look like ET.
Female health in ironman training.
Females who gain weight (especially midsection) when training harder for Ironman – what gives?
Female ironman athletes with thyroid issues.
The role of thyroid and gaining weight when training heavily – training may suppress thyroid even before it suppresses HPA axis function.
Does the MAF philosophy apply equally to women and men?
What happens when you overtrain aerobically – i.e. “aerobic excess.”
If not getting results with all aerobic-based training switch it up and add intensity (in moderation).
What to eat when IM training with thyroid issues, how to train in order to have a healthy body?
Make sure your carb intake matches activity – could be 80-200+ grams a day that you need!
Bioidentical thyroid supplement instead of synthetic thyroid meds – finding what works for you.
Problems with thyroid medication, Naturethroid.
Arthroscopy on a medial meniscus tear and post-surgery rehab – how to stay healthy, active and avoid re-injury?
With meniscus, you must identify and address underlying issues that caused the problem to prevent reoccurrence.
Could be biomechanical but could also be health and hormones.
The estrogen connection to ligament laxity – the applies to men too not just women!
Identifying endocrine disruptors – too high carb diet/carb intolerance, personal care products, household products, even candles!
Squat issues!
Dorsiflexion.
History of using an orthotic with a heel lift.
Toeing out.
Getting to 45 and 90 degrees.
Use a heel life or not to work on getting lower?
Range of motion and mobility issues.
Pros and cons to hands-on therapy (massage, chiro, ART) vs. self-myofacial release.
Do you really need to eat within X minutes of running? What if you are forced to run right before bed – still eat after?
When it DOES make sense to eat within 30-60min after a workout – long days, anaerobic sessions, etc.
Timing your food/meals and carbs if you’re a late-night runner.
Female athlete with a hiatal hernia and colitis – help!
Symptoms during swimming and biking.
Gut issues for years.
HH leads to pain, bloating, cramping, discomfort especially during all swims; nearly unable to do bricks let alone triathlons.
Relationship of breathing issues and chest vs. diaphragmatic breathing.
Effective DIY solutions for hiatal hernias – healing is possible!
The post Sock Doc 5: Gaining Weight in Ironman Training, Why!? Plus, Meniscus Tear Recovery, Hiatal Hernias in Athletes, and More first appeared on Endurance Planet.
1 hr 6 min