Endurance Planet

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/iStock_000021378425_Large.jpg"]You can support EP when you shop online! Simply 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.[/sponsor]

Headed to the Big Island? Then take a listen. Our buddy Thorsten Radde is FINALLY making the trek to Kona this year so we dedicate this show to discussing travel plans and questions he had for being in Hawaii during Ironman, including:

• What's the "best" location to stay in Kona? What's the layout like and pros and cons of being walking distance to the pier vs. driving distance? Tawnee shares insight on places she's stayed over the years and what you get based on where you stay:
  • The "best" location just depends on the environment that appeals to you and the level of action you want (or lack thereof) outside your door. If you want to be totally in the mix and like hotels, look at the King Kam (host hotel) or Seaside Inn (Seaside is right on Palani). Uncle Billy's is another popular one within a mile of the finish.
  • If you want to be a bit further from the finishline area but still in a popular area and within walking distance from town, check out places further down Ali'i drive—a mix of hotels, condos and house rentals. Starting at the Royal Kona (about .8 miles from the pier) there are decent places. I've stayed at the Wyndham and Aston Kona By The Sea and liked both (probably prefer the Wyndham); both are within 2 miles from the pier on Ali'i Drive.
  • Anything beyond mile marker 2, and you're going to want transportation (car rental) for sure. It gets quieter but every day it will still be packed with runners and cyclists all week long, as well as houses rented by popular companies like GU, Clif Bar, Training Peaks, etc.
  • If you want a nice hotel a bit further down Ali'I look into the Sheraton.
  • In my time, I've started staying farther away and only doing VRBO rentals (vacation rental by owner). I've fallen in love with the Coffee Belt and the neat little houses you can find and rent for really cheap ($100/night for nice 2 bd places with kitchen)—great as long as you don't mind staying 10-15 miles from the Pier.
  • Or you could go the opposite way and head north and check out resorts like Mauna Lani and places in the Waikoloa area—a 25-30 mile trek from the Pier but some people wouldn't stay anywhere but these places, and I can see why. Gorgeous. Quiet. Ultimate Hawaii.
  • Last tip—while hotels are nice, you can usually find a VRBO.com house/condo or privately owned rental for cheaper and with more room and more amenities, like a kitchen. Personally, we stock up the fridge and make breakfasts in our place, which saves us money and justifies eating out for lunch and dinner for days and days. This is also nice when you're staying for an extended time—hotel rooms are cramped!
• Is there a place to rent a bike? Both to "travel around town," but also for riding parts of the course? For most of us NOT racing, it doesn't make sense to bring our own ...
  • Tawnee's take: Easier said than done when it comes to bike rentals during Ironman week, but I also haven't had much time to do riding in Kona due to work and other obligations so I haven't dug that deep to find a bike. Call Bike Works (in Kona) well in advance to ask about reservations. For beach cruisers, often hotel/condos will have spares to borrow (Wyndham has this), ask when reserving. Otherwise, I think rentals are scarce.
• Timing - when do you ideally want to be there and how early before the race? Also island hopping options pre or post race.
  • If you really want to get the full experience get to Kona on or around Monday before the race (race is second Saturday of October always). Any earlier not really necessary. I'd definitely stay the week after the race too—tons to do on the Big Island and since it's the biggest island it takes longer to get places—shocking revelation, I know ;)
  • Island hopping can take a good chunk of time so plan for at least 3-5 full days on another other island(s) if you plan to visit—fewer than 3 full days is not enough in my opinion (you're already there so find the time, you won't regret it!). There's always so much to do no matter what you're interested are.
  • Thorsten is planning a lot of island hopping time!
  • John and I have only gone to one island at a time post-Kona but that's because we can't really take more than 2 weeks away from home. If you have more time, go for it. I'd say you'll have your fill if you do 3 islands and stay for 3 weeks. Each island is SO different—I'd say Maui and Kauai are my top picks after the Big Island.
• Tawnee's Favorite Restaurants
  • Driving Distance
    • Da Poke Shack - you cannot skip this place, best poke there is!
    • Coffee belt - Rebel Kitchen, Keei Cafe, Kaya's, Donkey Balls
    • Kona Brewing (walking distance for some)
    • Kenichi Pacifc for Sushi - in shopping center
  • Walking distance from pier
    • Umeke's (not as good as da poke shack IMO)
    • Daylight Mind Cafe
    • Huggo's - Fine dining or on the rocks - best sunset view
    • Basik Cafe
    • Lemongrass Bistro
    • Krua Thai Cuisine
    • Lava Java
• Grocery shopping
  • For health nuts check out Island Naturals market!!!
  • Also a Costco, and big supermarkets all in town, easy drive
• Must get gear
  • Get a souvenir shirt or two from Big Island Running Company

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PerfectAminoXP_Short_WEB_grande.png"]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![/sponsor]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Screen-Shot-2016-09-15-at-8.25.33-PM.png"] 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. No gimmicks at LPC, 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![/sponsor]

Our guest Steve Magness is a coach to top distance runners including Olympians, World Championship qualifiers, and top 10 finishers at Major Marathons. He is also a lecturer and writer on the topic of science of performance. He has two books, including The Science of Running and the latest titled Peak Performance, which drops in June, along with numerous articles and a newsletter at the scienceofrunning.com, and a podcast called "On Coaching" that can be found on iTunes. As many know, Steve's also an accomplished runner himself.

Topics discussed with Steve:

• Steve's favorite topic these days in the sports world: psychology and the mind, and in particular what he's learned coaching collegiate runners.
• The distinct patterns of coping with pain and fatigue that he observes in his athletes - what the top performers vs. the rest do naturally.
• Mental toughness with NO limits!
• One thing Steve is sick of hearing or talking about: Weekly volume and/or weekly mileage - that's missing the point!
• Steve has a coaching program that's unique from others out there - what is his work all about and what makes it different?
• "We are consumed with becoming experts on the physiology and the technical, which is all well and good. But we've lost our teaching roots."
• For coaches, what matters: concepts or details? Steve has a more detailed article on this here.
• We have to understand WHY we are doing certain things for our athletes, not just execute details.
• What are some of his "rules of coaching." See the full article here.
• At the end of the day make sure it's simple + usable.
• "In an age where we are inundated with information, the problem is no longer collecting what the greatest minds on the planet do, it's in making sure it is applicable."
• When working with an athlete and you see passion that could go too far and become destructive how do you "fix" that without bringing them down?
• Why he thinks Malcom Gladwell's 10,000 hour rule misses the point, especially for endurance athletes. Read Steve's full article here
• "Instead of telling everyone they can be an expert with deliberate practice, let's just say, you never will find out where your ceiling is without a lot of work. And to me, that's what the journey is about. "
• Seems like 10k hours is different with endurance sport where too much doesn't always equate to success especially if you pile on too much too fast?
• For athletes, is deliberate and smart practice for at least THREE years a better rule of thumb? It takes time to absorb training and figure out racing, and after 3 years it's just beginning.
• On patience!
• Tackling battle between the scientific side and the practical side training. Where does Steve stand on this? Is there a balance and synergy between the two?
• Some of us at EP want to know: What's your definition of "tempo" is and where it fits with Z3, marathon effort, threshold?
• Steve's recommended reads
  • The Biology of Desire - by Marc Lewis
  • Top Dog: The Science of Winning and Losing - by Po Bronson and Ashley Merryman
  • Letters from a Stoic - by Seneca
  • Ego Is the Enemy - by Ryan Holiday

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PhatFibreV2logo.png"]This episode is brought to you by 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]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]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![/sponsor]

On this episode of Ask the Coaches:

• Followup from ATC 234:
  • Were we 'too harsh' or even wrong on American marathoners slowing? Lucho spews some stats and another good article mention.
  • Speaking of fast running, we discuss the Sub-2 Hour Marathon attempt, before it happened.
  • Correction from that episode: The Ironman swim cutoff is 2:20 not 1:30!
• Are neoprene shorts (like Roka Sim) legal in warmer water triathlons? Do we think neoprene shorts might be a good speed boost?
• What you can and can't wear in triathlons, based on water temps, etc. - read and learn the official rules here!
• If each of us were to open a restaurant, what would your menu look like?
• Is the MAF approach arbitrary, overblown and over-hyped? Do we "idolize" MAF? One fan chimes in.
• Are both MAF and the 220-minus-age formula not based on good science and lacking consideration of the athlete's fitness, or do they have value?
• When finding target HR goals - considering the fitness of the athlete, metabolic efficiency, cross-over point, etc.
• The MAF White Paper
• Is there a market saturation of triathlon events, Ironman specifically? Too many events to the point of many races not even fulling up? What is the current state of the sport looking like?
• How to better estimate my future race paces? Coming off a marathon and actually ran much faster than the ol' "MAF minus 15 seconds" for overall pacing (estimated my target race pace to be 8:40 min/mile, as it turned out, ran at an average pace of 8:25 min/mile, and in control).
• Using marathon time to predict half-marathon goal pace.
• What went wrong aka common half Ironman mistakes? Help with possible reasons that one athlete's 70.3 race went poorly.
  • In a nutshell, issues with cramping, pacing, weather and nutrition that we tackle and try to make sense of.
  • Possible theories:
  • Not enough training in the heat before the race.
  • Overcooked the bike, even though the heart rate was really low (aerobic endurance vs muscular endurance).
  • Dehydration, the "wrong" type of drink, or too few calories.
  • Thanks for any input you can give me. I don't ever want to feel this way again…
  • Link to an interview with Stacy Sims, possible answer in there as it relates to hydration.
  • Talking about hydration needs on EP with Paul Lausren.

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PerfectAminoXP_Short_WEB_grande.png"]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![/sponsor]

Dr. Tamin Lewis is back and also is working on a new business Fibr Health. Check it out!

On this show:

• Discussing risks of the pill and IUD for female athletes.
• What can happen when on birth control:
  • Inflammation CRP
  • Disrupt microbiome
  • Decrease B vitamins
  • Increase needs for Mg
• The pill can also raise SHBG, which binds to testosterone, and there have been claims of cancer risks but that remains controversial.
• Birth control and athletic performance
• Also should women on the pill avoid LCHF diets?
• LCHF diets will more likely affect thyroid hormones, which is relative to perceived energy deficit.
• Women who are at the point in life where they want to be on BC (after having kids, etc.); suggestions for a good method of birth control for someone who's scared about birth control's cancer risks and performance losses?
• Pro female athlete's recovery from overtraining syndrome (OTS):
  • Cycles have returned but painful periods and fatigue remains.What to do?
• Female athletes need to support hormones and the liver
• Supplements mentioned:
  • Alpha lipolic acid
  • NAC
  • Glutathione
  • Calc D.
• The liver enzyme and muscle breakdown issue - high AST and ALT are not just a sign of liver issues if you're a hard-training athlete!
• Advice for female athletes going through perimenopause and training recommendations.
• Resource mentioned on this show: http://www.cemcor.ubc.ca/

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PhatFibreV2logo.png"]This episode is brought to you by 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]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]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]

On This episode of Ask the Coaches:

• With all of the data, apps, online coaching, supplements, research, blogs, podcasts (great and otherwise), interwebs, and all... Why is America so slow in the marathon compared to where it was 30 to 40 years ago?
  • Article from Outside Online on this topic
  • More runners
  • Incentives
  • Habits
  • Are runners are becoming more keen to health risks of running so much
  • Are we too connected to the world and getting too stressed over that?
• Endurance athlete with sinus bradycardia and extremely low heart rates. What's normal, what's not?
• Bradycardia is defined as "the presence of sinus rhythm with a rate less than 60 beats per minute (bpm) in the sinus node of the R atrium; sinus arrhythmia is said to be normal in many individuals."
• Bradycardia is common in endurance athletes - it's simply the heart adapting to physical demands making it more efficient producing a greater stroke volume, which in return allows the heart to circulate the same amount of blood with fewer contractions.
• Normal resting hear rate ranges can be 40-60 bpm for athletes (or even in the 30s!).
• That said, train by watts (going off FTP) or HR for those with bradycardia/very low heart rates?
• More on bradycardia here.
• Heart rate and swimming - do we need to worry about heart rate when we swim the same way we do with running and cycling?
• When your current swim pace won't allow you to make the Ironman swim cutoff (e.g. 2:45/100yard) what to do to get up to a speed that will work if Ironman is your goal.
• Suggestions for a HRM watch for swimming?
• How injured runners can make use of the pool and water sports during their recovery - swimming, aqua jogging, etc.
• Good resource on waterproof fitness devices.
• Maintaining run-specific fitness when you can't run due to injury, what activities to do?Walk, hike steep hills, swim, and use the bike trainer, rowing ergometer, elliptical, stairmaster, weights, gym workouts, etc.? Which activity or combination of activities are best to keep run fitness as sharp as possible?
• Using the elliptical during injury recovery to maintain run fitness.
• Tawnee's love for rowing machines.

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PerfectAminoXP_Short_WEB_grande.png"]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![/sponsor]

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.

This episode is brought to you by:

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PhatFibreV2logo.png"]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]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]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![/sponsor]

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?

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!

Shoutout to our sponsors:

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PerfectAminoXP_Short_WEB_grande.png"]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]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]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]

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.

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]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]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Screen-Shot-2016-09-15-at-8.25.33-PM.png"] 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![/sponsor]

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.