By Lise Waltenbury
The podcast currently has 23 episodes available.
In this episode, Lise and Gabriela chat about their journey to Ironman.
This is the year where everything changed. All races are cancelled and the gyms are closed. This made training a bit challenging.
The athletes have decided to keep training despite the uncertainty.
This is the start of the Journey:
-Lise, Gabriela and Rebecca race together as a relay team at the Barrleman 70.3.
-What happens when you get 3 strong swimmers on a relay team? They make plans for next season.
Journey to Ironman, What is it?
A group of 7 female athletes are following the same plan, Be Ironfit by the Fink's.
A few athletes are racing Muskoka 70.3 while the others are still trying to find their perfect race.
While Rebecca is registered for IM Mont Tremblant, it's a wait and see game for the rest of the crew.
Until the next time, have a great active day.
Bye!
Welcome back Dr Tracey Teasdale ND
Lise and Dr Tracey talk about the role of hormones play in athletes, in particular the distance athlete. You can work your way through a short workout anytime of the month. Tracking your cycle will help you get in tune with your body and how your body responds.
Garmin has a great tracking app. Fitbit and Apple watches also have them. There are other apps that you can purchase of find for free. P Tracker is the one that Dr Tracey uses. You can also track the severity of your symptoms as well.
A calendar and day planner will work as well if you are not into tech.
Lise's goal race is IM Muskoka 70.3. What are things that we can look at to optimize performance on race day.
Your cycle is broken up in two phases. The first half and the second half.
The first seven days we are lower in estrogen and progesterone. Some say we are more like men because we don't have as much of these hormones that affect how we cool ourselves, how our fuel utilization is and how we recover. That is usually when we feel the worst. We have fewer hormones floating around, but it's usually the time when we are feeling crams, lethargic or nauseous. Just knowing where you are in your cycle is important.
There are things a naturopath can help with, from a hormone perspective.
In training you can flip things around, but you can't do that on race day.
Having an idea of where you are in your cycle and how your body will respond to the conditions is really beneficial to your performance on race day.
The second half you get a peak in estrogen, then you drop off, you ovulate. Then you another peak of estrogen progesterone that s the area when ere progesterone is a biggie. That its when we get all of the PMS symptoms. Not enough estrogen will do the same. A naturopath can help balance those.
In terms of endurance, Progesterone is important for distance athletes. It delays the sweat response. If you are working out in the heat. IM Muskoka 70.3, mid July in Muskoka Ontario, it will certainly be hot. You don't sweat as much and the sweat response is delayed which makes it harder to cool so it means your hydration practices have to be spot on.
Your plasma volume also drops so you don't have as much blood pumping around. It also changes the electrolyte balance. That information impacts the fueling and hydration status in plan for a race.
Lise could have used that information at the Barrelman 70.3. Dr Tracey also ran a half marathon on Toronto Island on that unseasonably hot day.
If women are on birth control or have an IUD, it's still beneficial to track, but the shifts won't be the same as someone naturally having their period.
Women are more sensitive to daily changes in nutrition, fasting and not eating regularly.
We are also more sensitive to nutrient timing window after a workout. Getting the fuel in right away helps setting you up for the next workout.
Most female athletes that Dr Tracey has met are looking at weight loss. While some caloric restriction is ok, but in the long run there can lead to the female triad. We need to fuel for performance.
Should Lise start trying with a base cycle. This is the off season for most triathletes. Weight loss is best done at this time.
Lise attended "The Art of Optimal Sports Performance" workshop hosted by Dr Tracey Teasdale, ND. and realized that while she eats healthy and over the course of the week, gets all of her nutrients in, that day, she did not get enough protein.
Generally, endurance athletes don't get enough protein or water. Those are usually the first things to address to start performing better and weight loss.
We can also track your nutrition as well to get a snap shot to see if your fueling needs are met.
Getting enough sleep is also important. Routine is important. Going to bed and waking up at the same time is always important. There are also sleep trackers as well.
The hours before midnight are critical. The recovery hormones that float around are at their peak before midnight, so if we don't get enough sleep, then we are not recovering as well.
Shift workers can benefit from doing the heaviest training when they are off or when they are on days. There are also tricks that Dr Tracey can provide in office.
Facebook:
Absolute Athlete Care
Dr Tracey Teasdale ND
Facebook group: Kick some Ashphalt
Instagram:
Dr Tracey ND
All of the music in the intro and outro is by Grant Boyer. Be sure to check him out on Facebook at @grantboyermusic.
If you like our show, please help spread the word and tell 3 friends, like us on Facebook or follow me on Instagram.
If you would like to be a guest on the show or you would like to send your audio race report, send them to [email protected]. Be sure to include GUEST or Race Report in the subject like so your email does not get lost.
Till next time, have a great active week.
Bye!
There are 4 times a year wen we are triggered to loose wight.
1. New Years
2. Summer
3. Milestone birthday
4. September
While it isn't easy, weight loss is possible if you tweet and stick to it.
Lise shares her struggles with weight gain and her weigh loss attempts in the last few years.
Share your weight loss journey and success with us. Send a voice memo to [email protected] with the title Weight loss Journey or Weigh Loss Success.
Till next time, have a great active week.
In this episode, Lise interviews Steven Bentley and Michelle Golovine. They share their knowledge on how nutrition isn't fueling, and how nutrition can lead to better performance.
According to Steven, there are 2 types of people, those who don't eat well and those who don't eat any bad food. Either way, they aren't getting the nutrition they need to fuel performance.
About : Steven Bentley is51 years old in good fitness shape with almost 30 years experience coaching athletes. He has raced Kona twice and helped countless athletes get there. Susan Dell is among one of the busy athletes he has coached with no more than 13.5 hours per week training time.
About: Michelle Golovine is a 37 years old Firefighter who started racing in 2007. She is the mother of 2 daughters (ages 11 & 12) who shares how her nutrition allowed her to decrease the amount of calories she needed during the race ,thus reducing the gut issues during the race. She attributes this to the fasting cleansing system she was introduced to by Steven.
For more information, you can find Steven and Michelle on Facebook.
If you like our show, please help spread the word and tell 3 friends, like us of facebook, follow us on twitter. Leaving a positive review in Itunes will help this show reach more people.
If you would like to be a guest on the show, or you would like to send in your race report or training log story, please email us your MP3 file to [email protected]
The music in this epoisode is by “The Bell, Do you know how to feel?”, instrumental.
Till next time, have a great active week
Bye!
The podcast currently has 23 episodes available.