The Endurance Specific Podcast

Today we pick the brain of Peter Defty of Vespa Nutrition, on everything you need to know about Fat Adaptation and Optimised Fat Metabolism. Peter has been driving OFM knowledge for quite a wile now and today he helps you understand the ins and outs of the process and why it is absolutely vital to not only your performance but also your long term health.

If you have been struggling to get your head around the Fat Adaptation process or what to simply understand it better then Peter provides some essential insights in this two part series. Yes there is THAT much information here that we had to make it into two Episodes!

Adopting the Optimised Fat Metabolism approach isn't hard, and definitely not 'scary'. It is a simple adjustment to your daily nutritional intake, but with some truly game-changing results.

• Who is Peter Defty.
• Optimised Fat Metabolism explained.
• Using fat for fuel.
• How little carbohydrates the body really needs.
• Long term affects of High Carbohydrate use and their unintended consequences.
• Insulin resistance
• OFM for vegan/ vegetarian athletes - how to get it right.
• The Optimised Fat Metabolism pyramid
  • Fat Adapted metabolic state.
  • Nutrition NOT calories
  • Stomach and gut health.
  • Training and lifestyle
  • Hydration

In the next part of this awesome-sauce episode, we go further into the OFM Pyramid and discuss hydration, the Vespa product and being a 'carb sneak'.

You will probably want to listen to these Episodes more than once because there is a metric crap-tonne of knowledge to be absorbed here!

VESPA

You Asked… we Answered. From this week onwards Pete and are adding a second show each week. So Tuesdays will be “The Fat Black - The Answers Series” and The Friday Fat Black will be our interviews.

So last Friday we did our first of “The Answers” series podcast and after that and the feedback for more.. we have obliged.

If you have questions. Please use the comments on the show notes page, ask on our TriSpecific Facebook fanpage or simply email me kristian [at] trispecific.com.

Q: Out of all the pieces of equipment available for training and performance improvements, what is the first one you would recommend to buy?

Q: What are the best cassette and chain ring choices for events. When do you determine you need to?

Q: Bike shoes for Ironman and Half … should I be using Triathlon Specific shoes or road shoes?

Q: What is the best bike case for traveling

Trigger Point Performance Therapy Tools

Australia

New Zealand

USA

Germany

United Kingdom

Bike Trainers

Revbox (if you're interested in this trainer, contact me as I have a special TS Coached Athlete, TS LIFE and Blueprint Athlete and even for our listeners)

Wahoo Kickr

Swim Tools

TYR Catalyst Hand Paddles - You can grab them here at wiggle Australia or wiggle rest of world.

Pull Buoy Options we like:

Big Ass PB ;)

Huub - Big Buoy

Blue Seventy Core Short (a new favourite)

Finis Tempo Trainer Pro (great for run training too..)

Bike Shoes

For long course racing we prefer and recommend using a road shoe.

We like

S-Works Road Shoe

Shimano Road Shoe

If you want to go down the custom route check out Bont

Also ensure you go to your local Specialized dealer that does Body Geometry and use their "archometer" and get the specific body geometry footbeds needed for you. Instant increase in power, less foot fatigue and lessen the chances of injury.

Run

You need to ensure you are in the right shoe for you. In Australia our friends at The Running Company have a great service as does The Running Centre in Perth. If you don't have a store near you that can get you on a treadmill and see you run, both barefoot and in shoes then Pete and I have a Run Faster service where we will get you to get video footage for us and then we will guide you to a shoe that is right for you. We will also give you advice on potential mobility drills and self massage techniques you'll need to do to improve your running efficiency.

For more on this service just contact me.

Bike Cases

Shimano Mega case

SiCon Aero 2.0

This week Pete and I step away from the interviews go into Question and Answer mode. We're always getting questions from our coached and Blueprint athletes but believe this is a great platform for answering questions that many of you have but haven't asked.

As I mention in the podcast. If you'd like Pete and I to do another weekly podcast specifically on QnA or dial into one topic then we're open to that. We will do leave Fridays predominantly to interviews with our awesome guests and say on a Tuesday do a 30-40min QnA. Let us know in the comments below and of course if you have any questions let us know below.

• Strategies with dealing with the heat in Kona (or any other hot race)
• TT bike or road bike and when you should be jumping on the TT bike in your race prep
• GF nutrition and living/racing with Celiac disease
• Goal setting and realistic goals
• Training for older athletes
• Getting through tough sessions
• How to refocus and re-ignite the motivation after a big race and also how to keep motivation levels high for training
• Changes in our nutrition ideology and why
• Which wheels for racing and why

Past Podcasts we mention

FFB41 - Aero is Everything (all about being aero)

Being a Gluten Free Athlete with Steph Lowe The Natural Nutritionist

Quick link to all podcasts

Today we have the awesome Steph Lowe of "The Natural Nutritionist" on another call of the Friday Fat Black. Previously we have discussed Nutrient timing and also becoming a gluten free athlete (and why you should consider it) however today we talk all about gut health and how your gut is really the foundation of your system health.

If you're holding onto injuries, getting sick consistently then you NEED to be fixing your gut health. Even if you're not getting sick or have niggles ... good gut health will help you improve your performance.

Look, if you're serious about your performance but also about long term health (and you should be) then you can't miss this episode.

• All health and immunity stems from your gut.
• Where does illness start?
• Why you need to look at the gut if your sick and if you have constant injuries.
• The indirect links your gut has on other areas of your total health than just the stomach.
• Why your brain function is linked with your gut.
• What affects gut health.
• Good food in-of-itself is not the answer.
• Good bacteria, bad bacteria.
• Antibiotics and what you need to know if you have to take them.
• For the female athletes. The Pill and its impact on your gut health.
• Inflammatory foods and how to ensure you choose foods that are anti-inflammatory in nature.
• Being an Iron distance athlete, you can guarantee that you have some level of impaired gut health.
• Stress and its implications on your gut health.
• The chicken or the egg with gut health.
• What pulls the trigger and how todays choices affect what happens downstream.
• Tips it mitigate stress in our current life circumstances.
• Strategies on fixing or improving your gut health.
• Vegan athlete choices of fixing gut health.
• Caffeine and impact on cortisol, stress, acidity.
• The one answer to getting good bacteria.
• Detoxing.. do you need to, how to and when?
• Stress and its roll in weight loss and what you need to understand.

ABC Catalyst "Gut Reaction" Parts one and two

Gut Health 101 with Steph Lowe (includes links and tips for bone broth, fermented veggies and more).

The Pill

Great Lakes Gelatine

Stephs site The Natural Nutritionist

Learn more about detoxification and Steph's six week program here: http://thenaturalnutritionist.com.au/back-to-basics-b2b-cleanse/

Perhaps you could start by quitting gluten? Grab a copy of Steph's ebook, Free From Gluten (FFG), and receive over 70 pages of eduction, practical advice and whole food based recipes. Please enter the discount code 'FFB' to receive your Friday Fat Black discounted rate.

Need more help? Steph is available for both Face-to-Face and Skype consultations. Please find out more here: http://thenaturalnutritionist.com.au/programs/

Today Pete and I have the awesome pleasure of speaking with 15x Ironman distance champion, member of the Australian Ironman Hall of Fame Belinda Granger from her stunning backyard overlooking the 20m pool. We get such amazing insights from BG who has done 50 Iron distance racing and been around the triathlon traps for 20 odd years! We look at all aspects from injuries, to training, discipline, nutrition and so much more.

• Lessons from one of the most longterm successful female IM athletes in the sport
• Belinda's WHY!
• Natural talent is useless
• Why 'loving it' helps
• Strategies and tips to pull you through those tough races
• BGs two biggest regrets - massive honesty here
• The skill of set and forget
• When and where you learn the most
• Why you need to self assess
• Settling
• Nutrition, balance and not depriving yourself
• Looking at all aspects of the sport
• The ABS!
• The tell tale signs you need to listen too
• Balance
• The Training regiment... major lessons
• You HAVE to give back
• 3 huge performance knowledge bombs dropped around 28mins in
• Keys of being professional - if you're a pro or budding pro you need to listen to this
• Favourite sessions
• What the future holds for Belinda

Twitter: https://twitter.com/belinda_granger

This weeks FFB is all about getting AERO with Mark Cote whom is the head of aero R&D for Specialized. Last week Pete and I got the opportunity to head down to the Gold Cost for Specialized’s 2015 product launch here in Australia and were lucky enough to sit down and chew the fat with Mark and we thought .. we’re all here - can we do a podcast and Mark took it in his stride which we’re super grateful for. Listen and listen again about whats important, how you can get both free and paid aero benefits.

“the difference between athletes that pay attention to this and those that don’t is Kona spots”

• Aero .. what’s really important and quick free aero gains (1:40).
• 80” over 40km - imagine over an Ironman that’s 6 minutes and doing this doesn’t cost you anything.
• What a ‘shaved’ tennis ball has to do with shaved legs.
• The Specialized wind tunnel allows them to geek out
• Even a little matters
• Clean it up .. it's important.
• How AND why fit matters?
• The preconceived notions of being low are hindering you.
• The common trend in fit (not what you think).
• Get faster and reduce fatigue.
• Being in the aero bars versus being on the hoods (7:35). You’ll be stunned how much that is worth per 40km.
• All about Wheels (8:38)
• Style ‘watts’ versus real ‘watts’
• The catch 22 on the deeper wheel (9:38)
• What wheel sizes are showing the most benefits.
• Where wheels actually come into their own.
• Tyres (11:10)
• Tubular v clincher
• Tyre technology
• Helmets and choices (13:00)
• Why it’s more important to have a ‘quiver’ of helmets than it is wheels!
• Helmets, there's aero and then there's the details - heat (15:20)
• One of the new frontiers and biggest benefits you get (18:40)
• Actually moving forward this will be one of the most (20:59) important, technical devices you can run in your setup.
• Rider first engineered.
• How much further improvements are there in aero?
• The true benefits for Specialized with their win (deliberate) tunnel.
• The athletes that focus on this stuff versus those that don't.
• Shiv TT v SHIV TRI.

Got Question? Either hit us up in the comments section below or reach out to Mark or the Specialized team on social media

The Body Hair Test

ROVAL wheels

Froome looking a stems (yes you must look at this page)

The S-WORKS Evade Tri

Website

http://www.iamspecialized.com/

Facebook

https://www.facebook.com/specializedbicycleshttps://www.facebook.com/SpecializedAU (Australia)

Twitter

https://twitter.com/iamspecializedhttps://twitter.com/specialized_au

Mark Cote https://twitter.com/MITAeroBike

InstagramAustraliaGlobal

YouTube

Today I get to speak with TriSpecific athlete John Rutherford after his recent first time Ironman a couple of weeks back at Ironman Switzerland. John had great IM debut going 9:34.

As I say in the intro. Nobody comes from nowhere ... and what I mean there is that we all have backgrounds and most athletes that have quick success in this sport have a solid background and John is no different here. John has ran 100 mile ultras and he definitely wasn't successful in those first outings, especially as the typical carb dependant athlete and we go into all that but his background goes further back and we look into the lessons that cross over from flying a F-18 to performance in other areas of life. And don't miss what John did with a 40 Million dollar aircraft at 14:55 into the podcast.

• John's first Ironman going 9:34 and the lessons. (there is ALWAYS lessons)
• Logistics and there importance
• Expectations and what you need to be with them
• No unforced errors
• John's background and his time as part of the US National Cycling team
• Those carry over lessons from cycling, ultra running and flying an F18
• Listen in a 14:55 to hear what John did with a 40 Million dollar aircraft
• Learning to be calm under pressure and where it is critical on race day
• We go deep into fuelling and how little John takes in through training and racing
• John's part in the UCON Fat Adaptation/Perofrmance Study
• How never to hit the wall or bonk again
• Time to benefits of fat adaptation at 35'
• The starting point to fat adaptation and process of teaching around 36' in
• The 3 BIG benefits of being fat adapted
• Sodium - the true needs
• Johns race day fuelling strategy
• The 3 things John's most important performance tips

Ben Greenfields Part 1 & Part 2 of his part in Voleks study and rewriting the Fat Burning text book.

Becoming a Bonk proof athlete - FAT chance

Vespa

Keto Force (Disclaimer: I have not tested this yet, but from John's testing it seems to work well. However.. as per previous blog.. get the other aspects down first. No short cuts!)

In todays Friday Fat Black Pete and talk about the real reasons of how and why injuries happen. We speak about the 7 major areas (there are more) why injuries happen.

• The biggest killer of our performance.
• And the reason why we get this performance killer.
• Injuries don't come from nowhere .. i.e. they don't just pop out of nowhere!
• The Domino effect.
• The red flags you CHOOSE not to listen too and how to stop that happening.
• Responsibility.
• The injury cycle.
• The 7 major reason you are or you get injured.
• 90+ percent of injuries are AVOIDABLE!
• Why electrolytes are CRITICALLY important.
• What to do the FIRST thing when you wake up in the morning.
• Compounding Interest - why you feel like crap at the start of your long run.
• What muscles LOVE.
• What you should do on those long haul travels we need to do to get to races. Long drives/long flights and why you NEED to do this.
• The thought process you NEED to rid yourself of.

The BEST Self Massage Tools in the world

Get this awesome History of Triathlon in Australia coffee table book // http://www.multisportdreaming.com/

If you're at Challenge Gold Coast drop by the Multisport Dreaming Booth

Original Strength Podcast

Today Pete and I wanted to take a step back and look at the foundations. The true fundamental ingredients or as we call them 'Pillars' to reaching your potential in this sport of triathlon.

In todays age and right now there seems to be a push to hacking this and hacking that. Don't get us wrong - there are indeed some useful 'hacks' to improve performance but like anything - if the fundamentals aren't in place those hacks aren't going to be as potent as they could be.

As James Clear recently put on a great post (linked below) "The thing is, when you look at how the top performers in the world operate and examine what is really going on in their minds and bodies, you often see the complete opposite of a hack. You see repetitions and consistency."

Those last two points ... repetitions and consistency are the WAY! Period.

• The 3 pillars to triathlon success and the order they NEED to be focused on
• Why one particular part of one of the pillars needs to be incorporated as part of your training session and not the way it's typically done (or worse, not done)
• Simple thoughts on nutrition "Food is INFORMATION for your body"
• Fascia and why it's important to look after .. if you don't want to get injured.
• A simple real hydration formula that WILL get the needed minerals to your soft tissue ... but you need to do a little something else to fix your irrigation
• Learning to LISTEN to what's important (covers each pillar)
• The biggest performance killer
• Simplifying training
• What repetition really teaches you
• Data tracking and importance of being in-tune
• How to improve the effectiveness and efficiency of your training
• and a whole lot more

• http://jamesclear.com/selective-attention
• 4 Lessons everyday athletes can learn from the pros (great article written by my friend and TS athlete Andrew Read)
• Get our Pillars to Success Guide for free here

On this weeks Friday Fat Black , Pete and I have the pleasure of having my much better half Charlotte Paul on show.

In this episode we wanted to cover what every single one of us goes through in life - not just our sporting endeavours but also LIFE.

FAILURE

We are all going to fail at some time and that is OK. In fact, it's more then ok ... it's absolutely crucial to becoming successful. Instead of trying to avoid mistakes at all costs, aim to seek opportunities that will lead you to facing your limits (and they're usually ones that ARE self imposed) so that you can learn quickly.

I bet you if you ever look back upon times in your life which led to major growth or successful moments that they were preceded by mistakes, and seemingly unsurmountable obstacles.

As you'll hear about in this episode Charlotte had many failures on her journey to winning her first Ironman in a handy time of 9:00:55 and more after that which led to further successes. I've had my fair share and I guarantee there will be more.

Pete talks about his 'failure' at Ironman Cairns recently.

The key .. the absolute key is learning the lessons. To do so you have to be open to receiving them.

Sit back and relax and learn how failing fast and failing often can be your ticket to the greatest successes you've ever had.