The Endurance Specific Podcast

We love an adventure - especially one that pushes the comfort zone and forces us to learn more about ourselves. Ironman is a big part of that but there are more adventures too be found. Today we speak with an athlete who is on a mission to become an adventurer and inspire others to get outside and find things that push them to be better humans. Over the past few years Luke Tyburski has been planning The Ultimate Triathlon, a 2000km journey over 12 days and join us on the Fat Black to explain why and how he is going to make this happen!

• Why Luke decided to become an Adventurer.
• Why he chose the Real Food path.
• How he plans to fuel for The Ultimate Triathlon.
• What exactly is the Ultimate Triathlon and why he created it.
• Planning and preparation.
• Creating great engagement for the event with live-streaming.
• Being scientific about the event.
• The mental preparation involved in crazy big adventures.
• Bucket list plans.

• http://theultimatetriathlon.co/
• http://luketyburski.com/
• https://twitter.com/LukeTyburski

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Whilst we don't get much of an off-season here in Australia - mainly because of the continually awesome weather - it is important to take a bit of downtime at certain points throughout the year to allow the body to reset and work on key aspects if your endurance development whilst having a bit of fun. Like most things, there is an art to getting the off-season right. It doesn't need to be all serious and Long course racing driven, and it must be enjoyable, but the off-season can provide some fantastic athletic development.

• Planning for the off-season.
• Repeating the recovery process.
• Using your time to understand EASY.
• Seeking a "mental refresh".
• Using non IM specific training to develop your IM racing ability.
• Having a plan to come back to racing after downtime.
• Pushing your body without proper rest is a killer.
• Finding the passion in what you do as an endurance athlete.

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Today's guest is none other then Professor Grant Schofield from Auckland University of Technology and is the director of the University's Human Potential Centre (HPC). We have wanted to bring Grant on the Fat Black podcast for a long time and have spent some time reading his blogs and work, so I was quite excited to finally get him on the show and talk many things LCHF and how this ex professional Triathlete is making a storm down in New Zealand to change dietary guidelines for better health. With better health we can create better performances.

• Gran't roller-coaster ride that led to his LCHF hypothesis.
• The mental side of LCHF.
• Why having metabolic flexibility leads to great Ironman potential.
• CARB Phobia is hurting you.
• Something scary that many of todays iron distance 'athletes' will likely have.
• The rules.
• What Real Food really is.
• You are undoing this and you need to up it.
• Bacon
• Vegetarian and Veganism
• WTF Book
• And of course more awesome.

• http://www.whatthefatbook.com
• www.profgrant.com
• https://twitter.com/grantsnz
• https://www.facebook.com/Prof.Grant/

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In today's Fat Black podcast we get to speak with John McKenzie whom is the communications and marketing manager for Revbox. John has a big background in the cycling industry and I met him down in Melbourne, Australia in 2014 when a select few of us got to test out Specialized's New Tarmac. It was here that John told me all about the Revbox from the hotel to Specialized HQ. I was excited as I had previously got to play with a wind brake erg early in my coaching career and these things were cost prohibitive until now. John put me in touch with Philipp Schacht the owner and developer from Revbox who was kind enough to get me on one of the few early models. What can I say other than Pete and I were blown away and so were the legs! Especially after doing some of our standard trainer sessions that had been done for years on Computrainers and Kickr's. Don't get me wrong, those trainers are good and have helped many athletes. I just put true wind break ERGs in another realm of athletic development.

• How the concept of the Revbox began.
• Why track cyclists have been using ERG's for along time.
• What "wind-break" means.
• How rotational inertia makes you a better rider.
• How the Revbox is different compared to most other indoor trainers.
• How to dial in the Revbox to maximise training sessions.
• The Revbox app.
• The Kickstarter campaign.
• A sweet little deal from us here at Trispecific for those interested in getting onboard with Revbox (see below).

• Revbox Kickstarter campaign - As I mention in the Podcast, anyone backing the team at Revbox for $1000 or more will get their choice of a TriSpecific Iron or Half Iron Distance Blueprint for free. That's a $300 saving. All you need to do is email us your receipt of purchase to kristian [at] trispecific.com and I'll get you set up. At the $1000 investment you get: The Full Package! A next generation Revbox Erg for free, including the Revbox Power App, sensor kit, one free Hunter Allen Workout Guide + a riding kit (jersey & bib short) which is usually not available for purchase and freight free delivery. It's estimate that you'll get your game changer ERG in July 2015. Be quick as you only have 29 days left till the campaign finishes.
• Revbox.co.nz - go here to learn all about the concept, the science, the training and more.

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Ahhh Race Week.

It's a different kind of beast. High energy, edgy nerves, lots of Hype, stress and confusion. But it doesn't have to be. Race week is a time for calm, composure and organisation. It's the best time of year, because you get to relax. Of the years we have learnt and witnessed a lot mistakes, so here are some Do's and Don't's of Race Week and Race Day (you might want to take notes).

• Get Organised early!
• Beating the Taper Blues.
• All things nutrition and hydration.
• Shutting out the noise.
• How to be patient.
• Setting up your race plan.
• Understanding your goals.
• Flexing the Mental Muscle.
• Staying focused.
• Being ready to work hard for what you want.
• STOP stressing about the weather. Seriously. Just STOP.
• Planning; the devil is in the detail.

Race Week doesn't need to be Stress Week. Follow this simple, common sense rules, and learn to enjoy your race!

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Recently Pete and I got to speak with Gus and Jamie from the team at STRYD.

Who and what is STRYD? Well stride is a small company out of Boulder, CO that has been developing a cool little device that captures power in real time while you're running. Pete originally put me onto them and then I saw there hugely successful Kickstarter campaign. I got in touch to do an interview to find out more and of course we became a backer. As coaches we believe in creating efficient athletes. While I always advise athletes not get caught up in the minutiae of data there are benefits of data when used appropriately. What I like about STYRD is that it is going to give an objective measurement 'Power' that we can use to improve our running training and in real time.

Now you'll be able to see the direct correlation between improving a stride rate and seeing your power number lower (more efficient use of energy for same speed) or how your posture impacts the number coming back at you. Pete and I think this is an exciting time in running and are excited to be involved.

• What STRYD is and how it works
• The new evolution in running metrics
• Accuracy
• Improving efficiency
• Power Zones
• Running on different surfaces
• Run form feedback
• Real time feedback
• The STYRD app
• What watches it will work with
• and more

STRYD.com

Kickstarter campaign (be quick as they are cutting off numbers around the 1000 mark)

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Last night Pete and got to interview Donal Oniell from Cereal Killers movie fame. We loved both movies and CK2 'Run on Fat' makes it pretty damn clear what we have not only been talking about but living it for so long now. "The science is coming" but the athletes that are open and willing will be the ones reaping the rewards. I'm stoked we got to record this interview and help push this message out to the world for athletes and non athletes alike. Performance is important ... but not as important as your health. Why not attain both?

• Overweight Endurance athletes.
• The Science is Coming.
• Ketones.
• Breaking records.
• The NEED for this mineral.
• Health and Performance can it be achieved or are just bad bed fellows.
• You cannot out train a shitty diet.
• The rise of the Pemmican.
• Donals daily diet and his favourite dish.
• What's next for Donal Oniell.
• And oh so much more.

Cereal Killers 2 - Run on Fat

Cereal Killers 2

Run on Fat charts world class triathlete Sami Inkinen’s transition from pre-diabetic sugar burner to a faster, healthier, fat fueled endurance athlete under the guidance of New York Times bestselling author Dr Stephen Phinney.

When Sami embarks on an epic anti sugar crusade with his wife Meredith – rowing 4,000 kms unsupported from California to Hawaii – their remarkable journey reveals the astonishing performance benefits and pitfalls of successful fat fueling strategies for athletic performance.

As more and more evidence emerges of world class athletes adopting a similar protocol – with remarkable results in some cases – “Run on Fat” challenges the very foundations of sports nutrition.

Cereal Killers 1

Cereal Killers

The film follows Donal – a lean, fit, seemingly healthy 41 year old man – on a quest to hack his genes and drop dead healthy by avoiding the heart disease and diabetes that has afflicted his family.

Donal’s father Kevin, an Irish gaelic football star from the 1960s, won the first of 2 All Ireland Championships with the Down Senior Football Team in 1960 before the biggest crowd (94,000) ever seen at an Irish sporting event.

When Kevin suffered a heart attack later in life, family and friends were shocked. How does a lean, fit and seemingly healthy man – who has sailed through cardiac stress tests – suddenly fall victim to heart disease?

Can a controversial diet consisting of 70% fat provide the answers?

Run on Fat The Movie

Run on Fat Blog Post - 5 Trends for 2015

5 Reason to Run on Fat

Cereal Killers 1

Cereal Killers Social Media

Facebook

Twitter

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It may be lucky that I slept on my thoughts before Pete and I recorded this podcasts. If I'm honest, I guess I was pretty ropable the night before and definitely toned it down for this podcast. However I have a post in the works thats needs to be posted - stay tuned.

The mistakes keep coming and they are simple to avoid and even rectify if we just use those two things on the sides of our heads. They're called ears in case you're wondering ;)

• No carbs.
• Sodium - this has been painted in the same light as Fat and as an endurance athlete you NEED way more then you may think. Fat adapted or not.
• Habits - how to create news ones that stick.
• Some K Rants... as I say above you get off pretty lightly ;) but maybe I should just let loose?
• Rote learning and why it's important.
• What ONE thing you NEED to do to get success in any goal. And how much depends on the difficulty of the goal.
• The art of looking where you WANT to go and where not to look when you're suffering.

“Willpower. Rediscovering Our Greatest Strength”, Roy F. Baumeister & John Tierney

“The Power of Habit”, Charles Duhigg

http://jamesclear.com/habit-triggers

http://www.zoeharcombe.com/the-knowledge/

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A few weeks back I got to speak at an event in Squamish, Canada with a couple other experts in their respective fields. One of them was Sylvia Rayner who was absolutely captivating in the way she spoke about the mind and how much potential we have locked up inside our heads. I knew within a couple of minutes that we needed to have Sylvia on a Fat Black podcast.

• What clinical hypnosis is and how it can help us in our sports and life
• How you get behavioural change
• Why you must stop playing the victim
• The key to success
• Why repetition is important
• Self Hypnosis
• Sylvia even takes us through a mini session and I tell you it's crazy how it works
• And much more.

http://www.sylviarayner.com/

Recommended Books:

Trances People Live

Hypnosis for Running

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Earlier this week we listened to a great podcast from the guys at Spartan who interview Scratch Lab inventor - Dr. Allen Lim.

For years Allen Lim worked with Tour de France teams and has learned a lot about working in high pressure situations and how to develop performance. In a sport that focuses so intently on marginal gains, Lim argues that athletes should be focusing less on the 1% and more on removing bottlenecks from our lives. This gives way to a much better focus and performance.

So today we are discussing the bottlenecks that we see in the sport and how to solve them.

• Understanding marginal gains.
• Underestimate the value of making better decisions on a daily basis.
• The "Never Miss Twice" rule.
• Understanding your Rate Limiting Factors.
• Seeking to create better habits.
• The bottlenecks we see in triathlon (and life).
• Becoming a solution creator.
• Learning to have fun.
• We also discuss some important and very relevant aspects of the movie "Fed Up" (you need to watch this film!)

Spartan Podcast with Dr Allen Lim - this podcast goes into many more important aspects for all athletes and we took loads of notes. Required listening I must say!

Marginal Gains by James Clear and Jame's Habits Book (free download)

FED UP - The Movie

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