[REPOST] We are so excited to bring you our conversation with Dr. Kate Ackerman. Dr. Ackerman is the medical director of the Female Athlete Program in the Sports Medicine Division at Boston Children's Hospital and is now on the forefront of research involving female athletes and perimenopause and menopause. There are very few reliable studies involving older female athletes and Dr. Ackerman and her colleagues are working to change that with the  Female Athlete Program , an innovation hub for the Wu Tsai Human Performance Alliance. Their center brings together national and international sports medicine clinicians and researchers with the aim of answering fundamental physiological and sports performance questions related to female athletes. We cover a lot, including what supplements she recommends, why hormone replacement (HRT) can work, if you are a candidate for HRT, and what we women can do to help us feel strong and perform well from our 20s and 30s to our 60s and 70s.  Have a listen!

Sports Dietician Laura Moretti Reece is back to debunk and demystify some of the biggest topics in sports nutrition.  Topics covered:

• What are macros and what should my macro goals be per day?
• Does cortisol make you gain weight?
• Can you do morning workouts fasted?
• What does underfueling look like?
• Is it possible to have too much sugar while training?
• What should you eat before bed if you are hungry?
• How to sift through the BS on social media
• Does an anti- inflammatory diet work?
• What does clean eating mean?
• Laura's top tips for athletes this summer

https://www.lauramorettird.com

We are back with Part 2 of listener questions!  Lots to dive into in this one!

• What workouts can you do if you can’t bike or run, but can walk 
• How to stop early plantar fasciitis
• When do you need a recovery drink after a workout?  And when do you not need one?
• Which is bettter: riding and running by power or heart rate? 
• Are power and cadence outdoors important to have?  What if you only have them when on your trainer?
• Why does ironman have splits at the most random spots?
• How often should you FTP and CSS test? (Functional threshold power and critical swim speed)
• Critical power discussion
• Does panic training work?  What if you really are not ready for an upcoming race with 3 weeks left ?

Happy June everyone!  It's time for another round of listener questions, and we had so many that we split it up into two parts.  Part 1 answers the questions below:

• Balancing open water vs pool sessions
• How do you get over being pummeled in a swim ?
• How to find the joy in swimming and not overthink everything? 
• Is a TT bike boring?
• Is a TT bike harder to ride than a road bike? 
• How do you clip in and not die?
• How do you strength train so you don’t have dead legs on the bike?
• How do you improve mobility in your hips, shoulders, and ankles?
• How often do should you clean your bike and can you use degreaser? 

Race season is here! We know that a lot of listeners are short course athletes, so in this episode, we talk about 10 ways to nail your sprint and olympic distance triathlon.  Whether you are new to short course or a season veteran, there is always something to learn or re-learn. From how to structure training to transition tips to pacing to nutrition, there are lots of good tips in here!

Sodium and Hydration calculator:https://angelanaethcoaching.com/pages/fuel-and-hydration-quick-planner

“If you saying everything is fine, you are already lying to yourself. You have to sit down with yourself and deal with everything going on in your head.”   This podcast is all about getting control of mental game- in training, racing, and life.  While we are often good at faking it til we make it, it’s often better to confront the fears, distractions, or worries that hold us back and work through them.  The mind-body connection in training and racing is REAL, and in this podcast we talk about some ways to get your S#%& together so you can train and race with freedom and gratitude. Have a listen! 

If you are curious about ultrarunning and not sure how to transition from triathlon into ultras, this episode is for you.  Holly Goodman is a top age group Ironman triathlete who was looking to branch out from triathlon and reconnect with her passion for sport.  After completing Kona in 2022, she shifted into ultraunning (well, she also still did an Ironman last year!). Most recently, Holly came in 3rd overall in her 50 mile race. This podcast was going to be a recap of that race (Rock the Ridge 50 Miler), but we end up diving deep into the world of ultra running- from training to nutrition to equipment to pacing.  Lots of great info in here!  Have a listen! 

Everything is bigger in Texas, they say, and this year's Ironman Texas confirmed that adage.  Big winds and hot temps made the race challenging, but I Race Like A Girl teammate Lindsay Dibona showed why she is a top age grouper, as she swam, biked, and ran her way to an impressive 1st place age group and 5th overall AG female with a 9:59:04. In this episode, we talk about the build up to Texas, and then dive into the race.  Lindsay also shares how she stays motivated with 4AM wake ups and balancing motherhood and work. Also, a reminder that you can still sign up for our 250 Mile Challenge to support the podcast and get some swag! Use the link below!

https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c

You might have heard of Rim to Rim, a hike that traverses the Grand Canyon, which is a bucket list hike for sure.  But did you know that you can add another Rim on there, and head back to the start? Three IRLAG teammates- Nicole Rambsey, Lindsay Long, and Cheryl Kreinbring- planned and trained for months to attempt this epic R2R2R in one single day. The Rim to Rim to Rim is a 40-48 mile hike that has about 11,000 feet of elevation gain and 11,000 feet elevation loss. It is a self-supported adventure that many people do as a multi-day hike.  But Cheryl, Lindsay, and Nicole decided to attempt this epic hike in one single day.  In this episode we cover it all, from whose idea it was, to preparation, to equipment and nutrition, to the actual 24+ hours of hiking while completing the R2R2R challenge.  Have a listen! 

250 Mile Challenge: https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c

No athlete goes it alone, but who do you actually need on your team in order to find success as an athlete?  In this episode, we talk about the four different support systems, or buckets, that need to be filled in order to thrive in sport (and in life).  The four buckets:

• Mental/motivational
• Educational/Consulting
• Responsibilities
• Coaching 

And at the end, Angela suggests an acitivity to do to see where you might need more support and where you can help to give others support.  Have a listen! 

Also sign up for our 250 mile challenge this May and support the podcast!

https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c