Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es

https://www.wiseathletes.com/podcast/38-truth-in-strength-training-for-masters-cyclists-with-menachem-brodie/

• Prone Glute Raise: https://www.youtube.com/watch?v=oIXiUdgUZ38
• Anatomical Adaptation Stage details: https://www.youtube.com/watch?v=m1f-HCWm5wE
• Goblet Squat: https://www.youtube.com/watch?v=ZaMwB7ANueY
• 3 Core Exercises for Cyclists: https://www.youtube.com/watch?v=QK5reUmwMsQ
• Bretzel: https://www.youtube.com/watch?v=-VczZv4Pbq8

1. Why Year-round is a non-negotiable for masters cyclists
2. How to get the most out of your strength training
3. The importance of posture
4. What IS true core training"?

1. Anatomical adaptation (3-6 weeks, low to no weight, building up movement skills) - Oct/Nov
2. Hypertrophy (8-12 weeks; more weight but only RPE 7/8) - Dec/Jan/Feb
3. Max strength (endurance athletes shouldn’t lift very heavy … avoid injury)
4. Conversion to sport specific
5. Maintenance (not covered today) (Unless you are an elite level, you only need to go thru the first 4 stages.)

(1) September/October — end of season…take a couple weeks off to recharge, then begin strength program in the Anatomical Adaptation stage.  4-6 weeks (less, if you’ve been lifting all year; more, if you are new to strength training) of anatomical adaptation…just learning to move properly in the fundamental 5+1 movements.  This is where most of the benefit comes from if you are not well trained in proper body movement.  Just body weight or very low weight.  Need to learn how it feels to move properly, then you can tell if you are doing it right without watching in the mirror.

• front squat (e.g., goblet, weight in front of you) is preferable to back squat. 
• prone glute activation is one Menachem really likes.  Lay on stomach, hands under chin.  Cyclists generally have a hard time doing this because they don’t have a conscious brain connection to the glute is they haven’t been using it (very common among cyclists).  The glute is supposed to generate 30% of the power in the pedal stroke.
• divots on the side of glutes indicates low muscle tone in glutes.  Glutes should be round and full.  

Example movements:

• Prone glute activation - 
• Tempo goblet squat (3-1-3-1….3 seconds down, 1 second pause at the bottom with tension throughout the glutes and sp

Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es

Using a Power Meter to find your super power on a bike.... with Coach Hunter Allen

Hello, and welcome back to the Wise Athletes podcast with Joe Lavelle and Dr. Glen Winkel.  On today’s episode, number 40, we are joined by the one and only, the legendary cycling coach  Hunter Allen.

Hunter was co-author of the book  “Training and Racing with a Power Meter” (with Dr. Andy Coggan) which has been translated into 8 languages and sold over 120,000 copies.  He also co-wrote “Cutting-Edge Cycling” with Dr. Stephen Cheung, was the co-developer of TrainingPeaks WKO software, and was the founder of Peaks Coaching Group.

Widely known as one of the top experts in the world in coaching endurance athletes using power meters, Hunter Allen has been instrumental in developing and spreading the power training principles. Hunter is a USA Cycling Level 1 coach, was the 2008 BMX technical coach for the Beijing Olympics and has taught the USA Cycling Power Certification Course since 2005. A former professional cyclist for 17 years on the Navigators Team with over 40 road victories to his credit, Hunter has been coaching endurance athletes since 1995, and his athletes have achieved more than 2000 victories and numerous national, world championship titles and Olympic Medals.

If there is one person on the planet who can help us get more from our power meters, it is Hunter.  Listen in as Hunter walks us through the basics of what to track and how to use the information to get faster on your bike. 

To get benefit from owning and using a power meter, you need to collect data.  Just ride it in various ways;  go up hill, do some sprints, what does 300 watts mean, that is the first step.

You have to test.  Testing is training; training is testing.  

Test a few different areas of philology:

1. Neuromuscular power:  ability to contract a muscle as hard as you can for a very short amount of time.  Do a 15 second sprint.  Use the best 5 second portion of that 15 second effort.
2. Anaerobic ability.  Test for about 1 minutes for as hard as you can do for 1 minute.  Average power for 1 minutes.  A 6-8% hill or ride into the wind.  The last 30 seconds will be hell, but push through.
3. VO2Max:  the volume of oxygen you can bring into the lungs and deliver to the muscles.  3-8 minutes.  Use 5 minutes.  Go hard but pace yourself.  Remain at your VT2 threshold at the end.
4. Functional threshold power.  FTP.  The hour of power.  The original thinking was that the gold standard for endurance efforts was the 40k time trial, which takes about 1 hour.  Less if you are really strong (25 mph with no draft).  Hard.  That’s the baseline.  This also correlates will with a threshold and seemed to be a good metric for ability to be successful as a cyclist.  One of the key mistakes people make relates to the short cuts used to estimate FTP in less than an hour.  They came up with a 20 minute test and subtract 5% off the result to estimate FTP.  The problem comes in where people forget to the the 5 minute test before doing the 20 minute test.  Cannot do the 20 minute test fresh…will result in too high FTP as a result of too much anaerobic power available to artificially

Sports Hypnosis is not the magic show you’ve seen in the movies or on TV.  Sports hypnosis is a form of mental training and can used by a hypnotherapist or by the athlete using self-hypnosis to improve athletic performance.

"Sports hypnosis refers to the use of hypnotherapy with athletes in order to enhance sporting performance. Hypnosis in sports has therapeutic and performance-enhancing functions.[1] The mental state of athletes during training and competition is said to impact performance.[1] Hypnosis is a form of mental training[2] and can therefore contribute to enhancing athletic execution. Sports hypnosis is used by athletes, coaches and psychologists.[2]"

Background paper on Sport Hypnosis science: https://medcraveonline.com/JPCPY/a-review-of-the-development-of-sport-hypnosis-as-a-performance-enhancement-method-for-athletes.html

• Athletes can develop (or even carry forward from childhood) certain thought patterns that are detrimental to their sports performance.  Something triggers a certain fear of failure or of embarrassment or whatever, and the thought is a distraction or directly impairs the skill deployment or physical act of performing the sport.
• A patient experience in little league baseball was impairing his golf performance.  Wendi helped him to avoid that connection and negative impact on his performance.
• Via hypnosis, people can make changes that they think is impossible.  Like the smoker who has tried many times to quit smoking and now thinks it’s impossible.  Using hypnosis, that person can acquire the feeling of being so proud of having quit…and that feeling gives them extra strength of will to stop smoking.
• With a hypnosis strategy….having a anchor to bring them back to a balanced state.  Using hypnosis to create a anchor word to reestablish control…..such as golfers when they address the ball, or the cyclists when descending and the bike starts to wobble.
• The hypnosis strategy can remove the distraction problems so athletes can perform to the full level of their skill..Also able to get faster, cleaner feedback for skill improvement.
• Golfers went from 0-1 out of 5 to 3-4 out of 5.  Basketball free-throws can also be improved dramatically.
• The trigger should be initiated automatically, not just by remembering to think of a trigger word.  The dimples on the golf ball, the front of the rim on the basketball court.  Something that will always be there and be noticeable without remembering to look or think of it.
• Everybody is hypnotizable, and everybody can learn how to do self-hypnosis to create these effects on themselves.  You don’t have to be in some zonked out state.
• Just relax in a recliner.  A comfortable chair.  But not a bed because you might fall asleep.  Then relax your body.  Start at the top of your head.  Relax your face, your neck, then your shou

Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es

Strength training for cyclists, done the right way, is not sexy.

Upper body and rotatory stability (ability to lock the hips and ribcage together to resist twisting that would result in power leakage) work plus some other function movement pieces form a holistic approach to making a cyclist stronger.

Need to counteract adaptations you get on the bike and counter balance the parts of the body not being trained by riding on the bike.

“Niche strength training”

We went from low weight , high reps to high weight, low reps.    From endurance sets to “lift heavy shit”

Research is hard to do in a way that shows real benefits to cyclists.

The main point is technique matters more than weight lifted.  What are you thinking:  push weight up, push floor down, brace core?  This is what matters.

Its hard for people to do it because they have already been brainwashed into thinking that lifting heavy weights is what will make them better athletes.

First athletes have to learn the skill to create intra-abdominal pressure to stabilize the core, bracing / locking / using the glutes to create power before you start to load them with weights.  These are skills that translate into improved performance on the bike even before starting to lift heavy weights.

People are getting hurt by lifting heavy when they are not ready.

Resistance training is not just about getting stronger, it is about learning to move properly to apply the greater strength in just the right way to make power on the bike.  But you need the bike skills too.  Braking, cornering, climbing out of the saddle.  

When you learn how to move well as a human being, that will translate into feeling better, more powerful on the bike.  Then, when you also get stronger by lifting heavier weights, that will also translate into more power on the bike.  It might just manifest as a much easier feeling when riding or it might show up as a bigger number on the power meter. Maybe it shows up as no pain anymore, which is hard to recognize unless someone asks you about it.

Resistance training has two big benefits:  teaches the rider to lock the hips to the rib cage to reduce power lost (power going into moving the body vs power going down into the pedals) and strengthening muscles makes the body more resilient (less prone to injury and faster at recovery to allow for harder and more consistent training).

The “core” is everything between the neck, elbows and knees.

Will share a video on the shielded breath.  http://s.bl-1.com/h/dl5nVkCZ?url=https://youtu.be/6X3zkh66KVo

This plus the McGill curl up done properly.  http://s.bl-1.com/h/dl5nVpdc?url=https://youtu.be/2naoyUMxE20

This is where most of the benefit form strength training for cycling will come from.  Call it 3-5 exercises, that doesn’t include:  squat, deadlift, …. It being able to coordinate things between the shoulders and the hips. http://s.bl-1.com/h/dl5nVt1f?url=https://

Sponsor: RePowerU -- FREE Fitness Practices Assessment (a 10-minute questionnaire): https://formfaca.de/sm/SR_8_j7es

This is episode 37 with Shawn Anderson, who is just back from a 250 mile trek across Spain.  Shawn is a guy who does things.  Big things that most people wouldn’t dream of doing.  But Shawn thinks we all should get out of our comfort zone….do something, anything bigger than we are comfortable doing.  If only just to stretch ourselves a little bit.  And once you start, who knows where you’ll go.

I asked Shawn to join us on the wise athletes podcast because I was feeling that I had lost my own adventurous heart, and I hoped he could help me see a path back to being that person who did adventures.  I gave up doing adventures some years ago because I was getting “too old”.  But that was a mistake.

Shawn is a #1 ranked motivational author with a history of inspiring others. A seven-time author, Shawn is also the creator of Extra Mile Day...a day recognizing the power we each have to create positive change when we "go the extra mile." (On 11/1/20, 512 cities made the declaration and recognized local extra-mile heroes.). Shawn walks his talk. 

Besides having inspired tens of thousands through his speaking and writing, Shawn’s pedaled a bike solo across the U.S. (twice), and created adventures in 50+ countries including having walked over 3,000 miles across eight countries since 2014 (England, Ireland, Spain (twice), Portugal, Italy, France and 750 miles around Shikoku, Japan.) 

Still...he believes his greatest adventures and success are waiting to be lived. 

• The Four Fibs
• SOAR to the Top!
• Amicus 101: A Story About the Pursuit of Purpose and Overcoming Life’s Chaos
• Extra Mile America: Stories of Inspiration
• Possibility and Purpose
• Lessons From A. Friend
• A Better Life: An Inspiring Story About Starting Over

Twitter: @ToShawnAnderson

Extra Mile Day & Extra Mile America History:

In 2009, in order to symbolize the "go the extra mile" message, Shawn Anderson (a non-bicyclist) pedaled 4,000 miles ocean-to-ocean, interviewed 200+ people along the way whom had been identified as having gone the extra mile, and then gave $10,000 of his own money to the people and organizations whose stories most inspired him. As a part of that cross-country extra-mile ride, Extra Mile Day (11/1)......a day recognizing the capacity we each have to create positive change in our families, our organizations, our communities and ourselves when we "go the extra mile"... was created with 23 inaugural cities. The momentum of this unique day has continued to build each year since, and on November 1, 2020, 512 mayors and cities made the "Extra Mile Day" declaration and recognized people who are "going the extra mile" to make a difference in volunteerism and service in their community.

• Facebook:www.facebook.com/ExtraMileAmerica
• LinkedIn:

Jeff Sankoff is the TriDoc, an emergency physician, triathlete and USAT and Ironman University certified triathlon coach.

Jeff is an accomplished triathlete with more than 75 70.3 finishes including six World championship finishes and six Ironmans including one World Championship finish. He has been a medical contributor to Triathlete, Inside Triathlon and Beginner Triathlete magazines and websites; and now produces the TriDoc podcast, a bi-weekly show covering health and wellness issues as they relate to the endurance athlete.

• Board Certified Emergency Physician
• USAT Level 1 Coach
• IRONMAN University Certified Coach
• LifeSport mentored coach
• Experienced triathlete; national age group team member.
• Founder, Tri-Doc Podcast
• Regular contributor to Training Peaks and other publications

Training Secrets from the TriDoc — Jeff Sankoff

• Consistent Training is the key to endurance success
• Reverse J Curve -- do enough work but not too much
• HRV - not that useful yet
• Strength training is super important
• No supplements
• Lots of tech for measuring effort in workouts
• Alcohol impairs performance and recovery
• Biggest mistakes of masters athletes (beware shortcuts)
• Eat food on the bike (not just fluids)
• Mostly plant-based. Some fish too.
• Sleep is a challenge but important
• Training is a key stress management tool
• Age is a state of mind (you are as old as you think you are)

Keys to athletic longevity:  

1. Keep a youthful mindset
2. Keep weight under control
3. Keep moving, always
4. Find something you love, and just do it.

Contact info for TriDoc

www.tridoccoaching.com www.tridoccoaching.com

www.tridocpodcast.com www.tridocpodcast.com

http://twitter.com/triathmagtridoc

https://www.facebook.com/tridoccoach

https://www.instagram.com/tridoccoaching

Today’s WiseAthletes episode is with one of the leading minds in the basic biology of aging and translating scientific discoveries into new ways of detecting and preventing age-related conditions. Gil Blander, PhD. Gil is the founder of InsideTracker, the only fitness program that analyzes a sample of blood and, in conjunction with your DNA and your wellness and lifestyle goals, provides a personalized diet, nutrition, exercise plan, which is best for your body and your goals.

In general, what are the things that older athletes can do to shift their trajectory toward better health and athletic performance, both now and for a healthy aging future?

The discussion was broken into 3 buckets (with timestamp):  

• 2:50 — Nutrition
• 13:50 — Lifestyle
• 27:32 — Movement

• We'll start with what not to do.
• Packaged foods aren’t the best. In addition, too much sugar, too much fat, too much sodium in foods prepared in restaurants — make your own food to have more control over what goes into your food
• And, don’t drink liquids full of chemicals..no sodas, etc.  Just drink water.
• USDA database has 8000 food items 
• Average American in an average day eats only 20 food items, and the variation between people tends to be low.  Meaning there are only a small number of things nearly all of us actually eat.
• Eat more variety of foods
• Find for each person the superfood that works for them.  Is it kale?  Is it a Paleo diet?  We can find out by looking at what is happening inside the body
• General rules can get you 60% of the way there, but to refine e even more takes more personalized data.
• And it’s more than what you eat.  It’s also when you eat and how often you eat.
• Social pressures can be difficult, so one solution is to try to do these changes with your family.
• Oatmeal and blueberries are generally thought of as excellent food choices partly because they are high fiber foods which help us even out the rise in blood glucose (avoid spikes) and absorb some of the fats eaten at the same time.
• Glucose is one of the key biomarkers for longevity.
• Oatmeal and blueberries are some of Dr. Blander’s superfoods but other people’s could include: avocado, beans, kale.
• It’s a 60/40 rule.  60% of superfoods are good for all of us, but the other 40% is individual, which can only be discerned by looking at the body’s biomarkers.

• Sleep is so important and people are not paying close enough attention to it.
• The body is like a machine.  We have to maintain it at least as well as we maintain our car.  Sleep is like regular maintenance.  If you want to be healthy, let your body sleep more.
• Plus, we can look at your blood to see what is going on inside, just as the car technician can plug into the car computer to see what needs repair.In addition to getting enough sleep, consistent sleep is also important.
• Enable this by getting the technology out of your life when its time for bed.  For most of us, we can live without it for a few hours.
• Other factors:  temperature of room, light coming through windows
• Have to manage stress as well.  So much of our stress is manufactur

Today’s WiseAthletes episode is with Bob Prichard of Somax Performance Institute. Bob, Glen and I talk to about a Microfiber Reduction treatment he developed for improving restricted chest expansion. Microfibers are scar tissue, which Bob says is very common, especially among those who have ever had injuries to their ribcage and surrounding muscles.  Even though I have had broken ribs in my past, I was certain my chest expansion was good. I was surprised to find I had rather severe restricted chest expansion. It turns out that restricted chest expansion is not something you can feel....you have to measure it. Measure yourself and find out if this applies to you.

Bob has worked with over 5,000 athletes to improve performance by improving flexibility and efficiency.  His 18 Olympic athletes have won 43 Gold Medals and set 11 World Records. Bob has made original contributions to the sports fields of running, swimming, cycling, golf, tennis, rowing and others. He is the author of The Efficient Golfer and the forthcoming Beyond Muscle and The Great Brain Robbery.  

Check out the Somax website (www.somaxsports.com) to see before and after photos and videos of athletes who have completed his program.

www.somaxsports.com

• How can the cyclist be safer on the road?
• How can the cyclist get justice (and compensation) if injured in a bike-car crash?
• What are the cyclists' rights and obligations on the road?
• What insurance should the cyclist have, just in case?

Megan Hottman has represented over 160 cyclists in their individual legal cases. She has also provided counsel to other lawyers, and to cycling groups and other organizations.  Megan has also co-authored a cycling-law resource book, Bicycle Accidents, Crashes & Collisions: Biomechanical, Engineering, and Legal Aspects (Rev.Ed), (Aug 2016). 

Megan handles cases in all 50 states, and is licensed in Missouri, Colorado, Arizona and Nebraska.  She provides frequent legal education seminars on biking laws, trends she sees in her cases and those nationwide.  She also provides education to law enforcement officers.  

A competitive cyclist and cycling enthusiast ," Megan leads by example in the cycling community, whether mentoring newbie cyclists, or sponsoring cycling teams and events. 

Megan was featured in an Outside Magazine article in March 2015 titled "Broken Spokes".  

Megan was interviewed in a HBO Real Sports episode titled "Bike Wars".   

• https://www.hottmanlawoffice.com

• Crash Advice: https://www.hottmanlawoffice.com/crash-advice
• Insurance Coverage: https://www.hottmanlawoffice.com/insurance
• When you see a crash: https://www.hottmanlawoffice.com/cycling-crash-bystanders

Megan has been racing her bike for 20ish years now. She has raced in 4 cycling disciplines: road, track, mountain biking and cyclocross (and has competed in 3 of their national championships), plus gravel worlds and fat bike worlds.  A sampling of Megan's cycling career highlights (so far):

• 2009 Masters Track National Champion, Pursuit
• 2010 Colorado Best All-round Rider, Road (Cat 1/2)
• 2007 & 2010 Colorado State Time Trial Champion
• 2010 Colorado State Criterium Champion
• 2014 Colorado Best All-round Rider, Cyclocross (W35+)
• 2015 Gravel Worlds Female Single Speed Champion
• 2018 & 19 Gravel Worlds, Age Group, 2nd place
• 2019 World Record holder: longest static cycling class (28 hours)

https://www.hottmanlawoffice.com/megan

Hottman Law Office, P.C.

1211 Avery Street, Suite 103

Golden CO 80403

(p)303 273 5297 (LAWS)

(f)866 590 2837

My motivation to starting Wise Athletes was to uncover knowledge that would help older athletes like myself to slow the progression of the symptoms of aging on athletic performance and on life in general.  I don’t particularly like the idea of getting old, and I’m happiest when I can forget my age because my body is working well…..working like it did when I was younger. Dr. Mike T Nelson's programs for building metabolic and physiologic flexibility are just the thing for helping the older athlete “reset the clock”.   I have taken Dr. Mike's FlexDiet certification program (I paid full price for it) and have followed the program for the last 3 months. I have gained a lot of muscle and lost a lot of body fat in the process, so I know quite a bit about how effective it is. Send me an email if you'd like to know more about my own experience.

Key Concepts (train your body to be able to:)

• Burn body fat when resting or doing low intensity exercise
• Burn glucose for high intensity efforts (and whenever you eat carbs)
• Switch between fat and glucose burning quickly
• Build and maintain muscle mass for strength when you want and need it (and for metabolic benefits)
• Shift between high energy (exercise, work) and low energy states (relaxation, sleep, recovery) with & without chemical interventions (e.g., caffeine)
• Expand your comfort zones in temperature, oxygenation (CO2 tolerance), muscle pH, and heart rate reserve (max HR - resting HR) to build physiologic headroom

Creator of the Flex Diet Certification & Phys Flex Certification, kiteboarder, lifter of odd objects, metal music lover.  

• PHD IN EXERCISE PHYSIOLOGY FROM UNIVERSITY OF MINNESOTA
• BA IN NATURAL SCIENCE FROM ST. SCHOLASTICA
• MS IN BIOMECHANICS FROM MICHIGAN TECHNOLOGICAL UNIVERSITY
• ASSOCIATE PROFESSOR AT CARRICK INSTITUTE FOR CLINICAL NEUROLOGY
• MEMBER OF THE AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM)
• CERTIFIED SPORTS NUTRITIONIST FROM THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (CISSN)
• INSTRUCTOR AT ROCKY MOUNTAIN UNIVERSITY
• PROFESSIONAL MEMBER OF THE AMERICAN SOCIETY OF NUTRITION (ASN)
• PROFESSIONAL SPORTS NUTRITION MEMBER OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (ISSN)
• NATIONAL STRENGTH AND CONDITIONING ASSOCIATION (NSCA) CERTIFIED STRENGTH AND CONDITIONING SPECIALIST (CSCS)

Dr. Mike's Website https://miketnelson.com

Dr. Mike's Instagram drmiketnelson