Endurance Planet

By Endurance Planet Inc.Health & Fitness

Endurance Planet episodes

April 19, 2017Ask the Doc: Is Adrenal Fatigue a Myth? Plus: Tips for Athletes with Graves Disease, Overcoming Hay Fever and Histamine Intolerance, Clearing up HBA1C Readings, and More
Sponsor:
This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth 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. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink!

On this episode, Dr. Tommy Wood of Nourish Balance Thrive is back! Sign up for Tommy’s weekly highlight emails here.
Adrenal Fatigue
Tommy’s take on a recent systematic review looking more deeply into adrenal fatigue as a medical condition.
58 articles
Terminology and methodology need to be normalized
Not able to find studies in which there’s a gold standard test for assessing the integrity and functionality of the HPA axis—one test is the insulin tolerance test (ITT).
Cortisol tests – The results of our review indicate that the three major tests (CAR, DAC and SCR) used to identify the underlying causes of the fatigue/exhaustion state failed to do so, since they were unable to demonstrate significant differences or proper causality.
for further prospective studies aiming to correlate fatigue, exhaustion, or burnout status with impairment of the HPA axis, an ITT or a 250 μg CST should be performed to evaluate the adrenocortical ability to release cortisol, measurements of ACTH, DHEA-S, and corticosterone (an intermediate steroid product that is impaired earlier than cortisol [127]), the adoption of the most validated questionnaires, particularly Maslach Burnout Inventory, the Chalder Fatigue Scale, SF-36 or the General Fatigue Scale of the Multidimensional Fatigue Inventor, and considering different study populations…
Keeping it relevant to athletes: we are often told we are at a high risk or have adrenal fatigue, but a PCP may call BS, saying “that doesn’t exist.” What’s one to think? What’s the bottom line?
HbA1C vs. Glucose Readings
Once on EP we discussed that it is possible that an HBA1C measurement can be incorrect possibly due to having increased red blood cell lifespan, therefore leading to a higher reading since the measurement assumes a 8-12 week RBC lifespan. Is there some test that can be performed to see if one’s RBC are causing this effect?
What could it mean when fasting blood glucose is regularly in the 70’s, postprandial 60-90 minutes is usually less than 100, and waking and pre-meal is low 90’s, but HBA1c comes back somewhat high at 5.6-5.7% for years now? Are there any other possible causes for this issue?
Thyroid Conditions and/or Grave’s Disease
Athletes living with Graves Disease and still training; how to navigate life and thrive given the condition?
How to be a more efficient T4 to T3 converter? Are there common causes to poor conversion? Is there an optimal time of day to take the levothyroxine, ie: morning vs. bedtime vs. the middle of night/early morning? What role does cortisol play in T4 to T3 conversion?
Helpful supplements:
Anti-inflammatories (for gut etc.)
Liposomal Curcumin
Liposomal GTH
CBD oil
Gut tonics – slippery elm
GI revive
Gaia Turmeric sport
Some with Graves may find that breathing is more labored due to paralyzed vocal cord, even at an easier effort, so my perceived level of exertion feels harder than “normal” people at any given effort. Any thoughts on how to maximize training while dealing with this higher than normal RPE?
Training adaptations and recovery take much longer due to Graves – just accept this and deal or is there something we can do?
Athletes who have or complain of chronic hay fever when they train and resorting to antihistamine every 12 hours so would be interested to know if anyone else has complained of the same symptoms and found a way to manage them.
The post Ask the Doc: Is Adrenal Fatigue a Myth? Plus: Tips for Athletes with Graves Disease, Overcoming Hay Fever and Histamine Intolerance, Clearing up HBA1C Readings, and More first appeared on Endurance Planet.
1 hr
April 19, 2017 Ask the Doc: Is Adrenal Fatigue a Myth? Plus: Tips for Athletes with Graves Disease, Overcoming Hay Fever and Histamine Intolerance, Clearing up HBA1C Readings, and More

On this episode, Dr. Tommy Wood of Nourish Balance Thrive is back! Sign up for Tommy’s weekly highlight emails here.
Adrenal Fatigue

* Tommy’s take on a recent systematic review looking more deeply into adrenal fatigue as a medical condition.

* 58 articles
* Terminology and methodology need to be normalized
* Not able to find studies in which there’s a gold standard test for assessing the integrity and functionality of the HPA axis—one test is the insulin tolerance test (ITT).
* Cortisol tests – The results of our review indicate that the three major tests (CAR, DAC and SCR) used to identify the underlying causes of the fatigue/exhaustion state failed to do so, since they were unable to demonstrate significant differences or proper causality.

for further prospective studies aiming to correlate fatigue, exhaustion, or burnout status with impairment of the HPA axis, an ITT or a 250 μg CST should be performed to evaluate the adrenocortical ability to release cortisol, measurements of ACTH, DHEA-S, and corticosterone (an intermediate steroid product that is impaired earlier than cortisol [127]), the adoption of the most validated questionnaires, particularly Maslach Burnout Inventory, the Chalder Fatigue Scale, SF-36 or the General Fatigue Scale of the Multidimensional Fatigue Inventor, and considering different study populations…

* Keeping it relevant to athletes: we are often told we are at a high risk or have adrenal fatigue, but a PCP may call BS, saying “that doesn’t exist.” What’s one to think? What’s the bottom line?

HbA1C vs. Glucose Readings

* Once on EP we discussed that it is possible that an HBA1C measurement can be incorrect possibly due to having increased red blood cell lifespan, therefore leading to a higher reading since the measurement assumes a 8-12 week RBC lifespan. Is there some test that can be performed to see if one’s RBC are causing this effect?
* What could it mean when fasting blood glucose is regularly in the 70’s, postprandial 60-90 minutes is usually less than 100, and waking and pre-meal is low 90’s, but HBA1c comes back somewhat high at 5.6-5.7% for years now? Are there any other possible causes for this issue?

Thyroid Conditions and/or Grave’s Disease

* Athletes living with Graves Disease and still training; how to navigate life and thrive given the condition?
* How to be a more efficient T4 to T3 converter? Are there common causes to poor conversion? Is there an optimal time of day to take the levothyroxine, ie: morning vs. bedtime vs. the middle of night/early morning? What role does cortisol play in T4 to T3 conversion?
* Helpful supplements:

* Anti-inflammatories (for gut etc.)
* Liposomal Curcumin
* Liposomal GTH
* CBD oil
* Gut tonics – slippery elm
* GI revive
* Gaia Turmeric sport

* Some with Graves may find that breathing is more labored due to paralyzed vocal cord, even at an easier effort, so my perceived level of exertion feels harder than “normal” people at any given effort. Any thoughts on how to maximize training while dealing with this higher than normal RPE?
* Training adaptations and recovery take much longer due to Graves – just accept this and deal or is there something we can do?
* Athletes who have or complain of chronic hay fever when they train and resorting to antihistamine every 12 hours so would be interested to know if anyone else has complained of the same symp...
1 hr
April 14, 2017ATC 233: Ragnar Recap And Getting Ready for 2018, When It’s Time to Throw the HRM Out, Is It OK To Use a ‘MAF Range,’ and More
This episode is brought to you by:

Sponsor:
Phat Fibre, an MCT powder supplement designed by athletes and scientists that aids in maximum performance without causing GI side effects. Phat Fibre is a gluten-and dairy-free hypoallergenic slightly digestible fibre that gives just enough slow-release carb to maximize performance without affecting blood glucose levels and also curbs appetite for hours. It’s ideal for low-carb or carb-conscious athletes and you can use it in conjunction with other products we love including UCAN and PerfectAmino. Find out more details on our shop page. BEST OF ALL: EP fans get 15% off this cutting-edge sports nutrition product with code “EP.” Click here to get your hands on Phat Fibre now!

Sponsor:
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 UCAN’s bar made with coffee beans!

On this episode of ATC:
Ragnar recap! It was another epic year for the Endurance Planet ragnar team. Photos and videos on our Instagram account.
If you want to join EP for a future Ragnar, email us at [email protected] to get your name on the list. It will fill up fast. We’re looking at doing both Ragnar SoCal and Ragnar Cape Cod in 2018! Please indicate which race you want in on and if you want regular or ultra team.
Check out our FB Live we did here.
Figuring out aerobic HR zones: PR in the marathon is a 2:52. MAF is 148 and a 7:00 pace. Training Peak says aerobic zone is up to 156 HR (sub 7 pace). Stay at 148 or push the 156?
MAF is based on fat-burning and metabolism, whereas most other HR zone methods are based on cardiovascular metrics: listen to use discuss this un detail on ATC 226.
MAF as a range and not one set HR.
When MAF feels hard.
Coming back to running after two stress fractures on tibia. Training again for marathons. Current MAF pace is in the 8:30’s (faster than before) but having to force that pace; it feels a lot better to run at a lower HR in the 120-130 range with pace in the 9:00’s. What to do: Force MAF or run at what feels more natural?
The art of coaching.
If an athlete having mental issues with running sometimes it’s best to throw out the HRM.
Ironman athlete having trouble with MAF: 148 too hard to run at but 140 is a lot of walking. How to figure out what the right HR to train at is? or maybe…. just go out an run and find the fun again?
Probably not always best to use race data to set HR zones especially for triathletes.
Getting into the world of competitive cycling: which category to register in, join a cycling team or club and what style of race is good to start out with?
The post ATC 233: Ragnar Recap And Getting Ready for 2018, When It’s Time to Throw the HRM Out, Is It OK To Use a ‘MAF Range,’ and More first appeared on Endurance Planet.
56 min
April 14, 2017 ATC 233: Ragnar Recap And Getting Ready for 2018, When It’s Time to Throw the HRM Out, Is It OK To Use a ‘MAF Range,’ and More
This episode is brought to you by:

On this episode of ATC:

* Ragnar recap! It was another epic year for the Endurance Planet ragnar team. Photos and videos on our Instagram account.
* If you want to join EP for a future Ragnar, email us at [email protected] to get your name on the list. It will fill up fast. We’re looking at doing both Ragnar SoCal and Ragnar Cape Cod in 2018! Please indicate which race you want in on and if you want regular or ultra team.
* Check out our FB Live we did here.
* Figuring out aerobic HR zones: PR in the marathon is a 2:52. MAF is 148 and a 7:00 pace. Training Peak says aerobic zone is up to 156 HR (sub 7 pace). Stay at 148 or push the 156?
* MAF is based on fat-burning and metabolism, whereas most other HR zone methods are based on cardiovascular metrics: listen to use discuss this un detail on ATC 226.
* MAF as a range and not one set HR.
* When MAF feels hard.
* Coming back to running after two stress fractures on tibia. Training again for marathons. Current MAF pace is in the 8:30’s (faster than before) but having to force that pace; it feels a lot better to run at a lower HR in the 120-130 range with pace in the 9:00’s. What to do: Force MAF or run at what feels more natural?
* The art of coaching.
* If an athlete having mental issues with running sometimes it’s best to throw out the HRM.
* Ironman athlete having trouble with MAF: 148 too hard to run at but 140 is a lot of walking. How to figure out what the right HR to train at is? or maybe…. just go out an run and find the fun again?
* Probably not always best to use race data to set HR zones especially for triathletes.
* Getting into the world of competitive cycling: which category to register in, join a cycling team or club and what style of race is good to start out with?

56 min
April 05, 2017Joanna Zeiger: The Champion Mindset – How to Build Mental Toughness
Joanna Zeiger, PhD, is a professional athlete (racing pro triathlon from 1998-2010), an academic and endurance sports coach. Her new book titled The Champion Mindset: An Athlete’s Guide to Mental Toughness is a must-read for athletes and the topic of this show. Pick a copy of the book on Amazon here. You can find Joanna at Race Ready Coaching.
Joanna’s story is an athletic career defined by perseverance and a grit. As a pro triathlete, she’s been an Olympian (Sydney 2000), 70.3 world champion, Ironman Champion, Kona top-5 finisher, and a 7-time Olympic trials qualifier in the marathon, triathlon and swimming.
We pick up with the story of Joanna’s injury sustained during the 2009 70.3 World Championships, followed by the painful rehab, recovery and making a comeback to running.
Last year she ran Olympic Trials in February, and it was a tough race. She discusses how she got through this mentally and physically, and what it was like to have her last place finish covered in articles and making headlines.
Essentially, The Champion Mindset is on how to successfully change behaviors and ways of thinking to achieve optimal success, and with all the countless hours of training Joanna’s done in her lifetime, why she believes the mental edge still rules above all else.
Why would one need to have a goal-setting makeover—how can goal setting go wrong?
Tough love, being blunt and even being a “jerk” in certain settings when working with athletes.
Mention of running streaks and how Joanna is not afraid to say she’s not a fan (nor is Tawnee). We elaborate.
The concept of “training insanity.”
Reckless and ill-thought-out decisions we make in regards to training, in particular pushing through red flags and doing workouts when we should be resting.
Training insanity is something most if not all coaches will appreciate; we can always see it in our athletes yet as an athlete we often have a hard time recognizing when we do this.
If we don’t have a coach, how do we know when to stop and call it a day or push through? Because sometimes pushing through can be ok in the right context!
On making excuses, and how to stop making excuses.
What does the research say about self-handicapping, i.e. making excuses?
How do excuses tie in with performance outcomes and how to let go of making excuses?
At the end of the day you write that self-handicapping is just our attempt to protect the ego.
How can we be less egocentric yet still believe in ourselves and have the self-confidence to get out there, get the work done and to achieve greatness?
What does the confident mindset entail?
Signs that you have your ego in check vs. signs that you need to work on your ego and not let your worries over racing and performance get out of hand.
Joanna is one of the few Type A endurance athletes who says she is not a perfectionist. Specific ways in which she’s clearly not focused on perfection in the way she lives and executes her life.
A day in the life of Joanna, and how she prioritizes.
Many perfectionists need to do a better job at prioritizing and not put everything as #1 in life.
Can perfectionism ever be healthy for us? When to channel you perfectionism.
Her chapter on finding meaning. It seems a big theme in this section is embracing the new—new opportunities, new challenges, trying new things—and all the while practicing gratitude and finding the joy in. For example, she was not a fan of running at first! How did she learn to turn something you didn’t like at the time, i.e. running, into something you thrive at and love doing?
Why doing “new stuff” is great for us and can enhance our sport.
In all the research she put into the book, was there anything that she personally found particularly helpful and refreshing on what it means to have a champion mindset?
Get the book here!
The post Joanna Zeiger: The Champion Mindset – How to Build Mental Toughness first appeared on Endurance Planet.
1 hr
March 31, 2017ATC 232: How Many Steps A Day Are You Taking, Lucho’s Bike Buying Guide (On a Budget), Tips to Improve Sleep and Avoid Late-Night Wakeups, and More
Shoutout to our sponsors:

Sponsor:
BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth 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. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink!

Sponsor:
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 UCAN’s new bar made with coffee beans!

On this episode of Ask The Coaches:
Study mention: Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat
14 male athletes were tested, looking at the effect of ankle mobility/ROM on trunk angle in the parallel squat.
Ankle mobility significantly negatively correlated with trunk lean, thereby showing that a subject with greater ankle ROM had a more upright torso in the parallel squat position.
This suggests that greater ankle ROM raises the trunk angle and thereby reduces shear forces in the trunk.
In addition this study showed a significant relationship between ankle dorsiflexion in the weight-bearing lunge test and the parallel position of the barbell back squat. This suggests that the WBLT can be used as a valid predictor for the degree of DF in the PS.
For coaches, the WBLT can be used to examine if the excessive forward trunk lean is caused by restricted ankle ROM.
Quick followup from ATC 231 on the ultrarunner with a hydration/fueling question: Another issue could be if he’s still keto or VLC, which can negatively affect mineral and electrolyte status.
Keto athletes are often said to need more sodium and minerals in the diet for a couple reasons: the diet causes more sodium and water to be excreted and it’s harder to “store” these due to low insulin.
Are there any drills or things to focus on while walking that could improve running? Or are running and walking to difference biomechanically to have a crossover.
You can do run drills and bodyweight exercises intermittently during walks!
How many steps a day are Americans taking? Tawnee discusses in detail over at LPC (along with more fun facts). Get your first month free on LPC with code “lpc4me”
Lucho’s bike buying guide!
Colorado’s Double Triple Bypass in 2018 and in need of a new bike – help!
What’s the “minimally effective dose” of bike one can buy without excessively compromising performance and experience?
How should one prioritize how money is spent — components, frame, wheel-set, gear — so you get just enough but not over the top?
How to build a durable bike in the $2,000-$3,000 price range.
650 cc vs 700 cc wheels
Component talk
Chronotypes (fascinating!) and a dolphin who needs help with sleep.
Listen to our podcast on chronotypes and “your type” featuring Dr. Michael Breus.
Remedies and strategies to promote better sleep, overcome difficulty falling asleep and minimize mid-night awakenings.
Get more sleep tips in The Power of When.
To improve nighttime sleep – no naps!
Dolphins: Don’t sleep in past 7-7:15 to set your circadian rhythm; you need less sleep to be functional; shorter sleep cycles.
Give yourself a 40-60min routine to fall asleep – relaxation, meditation, deep breathing.
Bed Restriction – if you’re awake in bed for more than 20min get out! Bed restriction causes sleep deprivation, which causes an increase in adenosine, which helps sleep drive.
Also you cannot use your bed for anything other than sleep and sex. So don’t get into bed and read or look at phone. Lights out, dark, sleep. Make sure you’re not overheating in bed either – cooler better. Mind must think bed = sleep.
The post ATC 232: How Many Steps A Day Are You Taking, Lucho’s Bike Buying Guide (On a Budget), Tips to Improve Sleep and Avoid Late-Night Wakeups, and More first appeared on Endurance Planet.
1 hr 7 min
March 31, 2017 ATC 232: How Many Steps A Day Are You Taking, Lucho’s Bike Buying Guide (On a Budget), Tips to Improve Sleep and Avoid Late-Night Wakeups, and More
Shoutout to our sponsors:

On this episode of Ask The Coaches:

* Study mention: Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat

* 14 male athletes were tested, looking at the effect of ankle mobility/ROM on trunk angle in the parallel squat.
* Ankle mobility significantly negatively correlated with trunk lean, thereby showing that a subject with greater ankle ROM had a more upright torso in the parallel squat position.
* This suggests that greater ankle ROM raises the trunk angle and thereby reduces shear forces in the trunk.
* In addition this study showed a significant relationship between ankle dorsiflexion in the weight-bearing lunge test and the parallel position of the barbell back squat. This suggests that the WBLT can be used as a valid predictor for the degree of DF in the PS.
* For coaches, the WBLT can be used to examine if the excessive forward trunk lean is caused by restricted ankle ROM.

* Quick followup from ATC 231 on the ultrarunner with a hydration/fueling question: Another issue could be if he’s still keto or VLC, which can negatively affect mineral and electrolyte status.

* Keto athletes are often said to need more sodium and minerals in the diet for a couple reasons: the diet causes more sodium and water to be excreted and it’s harder to “store” these due to low insulin.

* Are there any drills or things to focus on while walking that could improve running? Or are running and walking to difference biomechanically to have a crossover.
* You can do run drills and bodyweight exercises intermittently during walks!
* How many steps a day are Americans taking? Tawnee discusses in detail over at LPC (along with more fun facts). Get your first month free on LPC with code “lpc4me”
* Lucho’s bike buying guide!

* Colorado’s Double Triple Bypass in 2018 and in need of a new bike – help!
* What’s the “minimally effective dose” of bike one can buy without excessively compromising performance and experience?
* How should one prioritize how money is spent — components, frame, wheel-set, gear — so you get just enough but not over the top?
* How to build a durable bike in the $2,000-$3,000 price range.
* 650 cc vs 700 cc wheels
* Component talk

Chronotypes (fascinating!) and a dolphin who needs help with sleep.
Listen to our podcast on chronotypes and “your type” featuring Dr. Michael Breus.
Remedies and strategies to promote better sleep, overcome difficulty falling asleep and minimize mid-night awakenings.
Get more sleep tips in The Power of When.

To improve nighttime sleep – no naps!
Dolphins: Don’t sleep in past 7-7:15 to set your circadian rhythm; you need less sleep to be functional; shorter sleep cycles.
Give yourself a 40-60min routine to fall asleep – relaxation, meditation, deep breathing.
Bed Restriction – if you’re awake in bed for more than 20min get out! Bed restriction causes sleep deprivation, which causes an increase in adenosine,
1 hr 7 min
March 22, 2017Sock Doc 4: Healing An Unstable Shoulder, Is Plantar Fasciitis a Symptom of Overtraining? Plus: Risks of Repeated Cortisone Injections, Aspirin, Low B12 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 UCAN’s new bar made with coffee beans!

Sponsor:
If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals.
As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever!

On this episode with The Sock Doc:
Healing an unstable shoulder joint after years of sports; treatments and recovery for athletes.
Shoulder issues involve the labrum, bursitis and tendonitis.
Options for shoulder healing including PRP, prolotherapy and cortisone.
Male Ironman master’s athlete wants to know how to clean up his diet, where to start without going too crazy, and introducing new healthy habits.
Are there “go to” supplements that every endurance athlete should take?
When looking to add supplements, should one get a blood test first to find out the current state of health as well as a hormone panel?
“You can never supplement your way out of a bad diet.”
Why would one take a daily baby Aspirin; is it a good idea for athletes?
Aspirin risks: It can knock out sulfur and those taking it will also have higher magnesium requirements when taking a daily Aspirin.
Athlete with a history of cancer and pernicious anemia who’s now running using the MAF Method but experiencing some issues.
An issue like pernicious anemia could interfere with training/MAF; we discuss why.
A B12 deficiency and/or anemia can impair MAF development.
What’s the deal with high MCV.
MAF training and being so slow, continually. Should one add in intensity and VO2max workouts or strength training with the intent to boost MAF?
VO2max vs. lactate threshold (LT) as valuable metrics.
VO2max may not matter as far as overall performance capabilities go (LT likely matters more) but we discuss why it’s still good to touch base with VO2max in training especially for master’s athletes, as discussed by Joe Friel in Fast over 50.
Cortisone for plantar fasciitis (PF).
The Sock Doc says, never everrrr get four cortisone injections in the same spot!
The real deal and real cause of PF in most cases.
PF is almost always tied into overtraining and related to adrenal burnout as well.
Check out more of the Sock Doc’s resources on PF.
The post Sock Doc 4: Healing An Unstable Shoulder, Is Plantar Fasciitis a Symptom of Overtraining? Plus: Risks of Repeated Cortisone Injections, Aspirin, Low B12 and More first appeared on Endurance Planet.
1 hr 6 min
March 22, 2017 The Sock Doc: Healing An Unstable Shoulder, Is Plantar Fasciitis a Symptom of Overtraining? Plus: Risks of Repeated Cortisone Injections, Aspirin, Low B12 and More

On this episode with The Sock Doc:

* Healing an unstable shoulder joint after years of sports; treatments and recovery for athletes.
* Shoulder issues involve the labrum, bursitis and tendonitis.
* Options for shoulder healing including PRP, prolotherapy and cortisone.
* Male Ironman master’s athlete wants to know how to clean up his diet, where to start without going too crazy, and introducing new healthy habits.
* Are there “go to” supplements that every endurance athlete should take?
* When looking to add supplements, should one get a blood test first to find out the current state of health as well as a hormone panel?
* “You can never supplement your way out of a bad diet.”
* Why would one take a daily baby Aspirin; is it a good idea for athletes?
* Aspirin risks: It can knock out sulfur and those taking it will also have higher magnesium requirements when taking a daily Aspirin.
* Athlete with a history of cancer and pernicious anemia who’s now running using the MAF Method but experiencing some issues.
* An issue like pernicious anemia could interfere with training/MAF; we discuss why.
*

* A B12 deficiency and/or anemia can impair MAF development.
* What’s the deal with high MCV.

* MAF training and being so slow, continually. Should one add in intensity and VO2max workouts or strength training with the intent to boost MAF?
* VO2max vs. lactate threshold (LT) as valuable metrics.
* VO2max may not matter as far as overall performance capabilities go (LT likely matters more) but we discuss why it’s still good to touch base with VO2max in training especially for master’s athletes, as discussed by Joe Friel in Fast over 50.
* Cortisone for plantar fasciitis (PF).
* The Sock Doc says, never everrrr get four cortisone injections in the same spot!
* The real deal and real cause of PF in most cases.
* PF is almost always tied into overtraining and related to adrenal burnout as well.
* Check out more of the Sock Doc’s resources on PF.

1 hr 6 min
March 17, 2017ATC 231: How To Know If You Should Add 10 Beats To Your MAF, LT-Boosting Workouts, Why Downhills Cause HR To Spike, and More
Sponsor:
This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers.
BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth 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. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink!

On this episode of Ask the Coaches:
Coffee talk – cold brew, mycotoxins and more. Read Tawnee’s “full report” on coffee over at LPC (new members use code “lpc4me” to get your first month free).
When downhill running causes heart rate to spike and can’t even hold MAF – what gives!? What to do: slow down to keep it low, or just let go up on the downhills?
Study mention: Changes in Run Economy Following Downhill Running.
“Downhill running induced reductions in maximal isometric strength of the knee extensors, a three- to six-fold increases in plasma creatine kinase activity (inflammation) and myoglobin concentration (muscle damage), and muscle soreness for 4 days after the downhill run. Oxygen consumption increased immediately to 3 days after downhill running. There were also increases in heart rate, minute ventilation, RER, RPE, blood lactate concentration, and stride frequency, as well as reductions in stride length and range of motion of the ankle and knee. The results suggest that changes in running form and compromised muscle function due to muscle damage contribute to the reduction in running economy for 3 days after downhill running.”
Hydration/fuel strategy issues for a male ultrarunner–or something else going on?
“Over the past few months I have begun to get dehydrated on my runs and seem to run out of energy earlier than i have in the past. I have started supplementing with more solid foods and upping my water intake while I run but it is difficult to digest more solid foods with the sloshing of the stomach in running versus cycling. The solid foods seem to help me run strong or with more energy for a bit, but tend to ultimately lead to stomach cramping unless I drastically slow the pace.”
Also eats a very clean plant-based diet, has been keto and low carb.
What to do to find the optimal fueling and hydration strategy?
Could gut issues be at play hindering ability to process any nutrition?
Mention of low-FODMAP diets for athletes with GI issues during training and racing.
Listen to our podcast with Dan Lis PhD on research with low-FODMAP diets in athletes.
Issues with MAF HR and LT being “too close” and lacking a solid lactate threshold. For a running wanting to compete in 10ks to marathon distances, what workouts to do to improve lactate threshold?
Is there any benefit to holding a pace slightly faster than threshold or are those workouts just a total waste of time? Such as running about 20 seconds per mile below threshold pace for 5 miles?
Since running translates nicely to the bike, If I have a run heavy training schedule, can I get away with a little less time on the bike?
If training for shorter distance running events (5k- HM), would it be more advantageous to run most of your non-quality runs at MAF or at MAF+10 pace?
How to know if you should add 10 bpm to your MAF–it may work, it may not. Depends!
The post ATC 231: How To Know If You Should Add 10 Beats To Your MAF, LT-Boosting Workouts, Why Downhills Cause HR To Spike, and More first appeared on Endurance Planet.
1 hr 12 min