ESP I Power Podcast

In this podcast webring back Dr. Stephen Cheung, Associate Professor of Kinesiology and a Canada Research Chair in Environmental Ergonomics at Brock University and talk about when and how to properly hydrate for endurance events in the heat and cold. On the 6SA, we'll be discussing HydraPak's Gel Bot and Soft flask, as well as news from the Tour de France. Stop on by!

WE APOLOGIZE FOR THE SOUND QUALITY OF OUR LATEST SHOW. DIFFICULTY WITH OUR SKYPE CALL AND A TIGHT SCHEDULE MADE RERECORDING THE INTERVIEW NOT POSSIBLE. In our latest podcast we talked with Dr. Stephen Cheung, Associate Professor of Kinesiology and a Canada Research Chair in Environmental Ergonomics at Brock University, about the latest research on exercise in the heat, why it causes early fatigue and how you can manage when the temperature soars. We also discuss the recent suspension of Nathan O'Neill on 6SA, and the implications for abuse of diet drugs within the endurance community, as well as discussing recent research on SMART (Power) Cranks. Finally, on the music front, we're featuring the latest single from Jon Ososki. We hope you enjoy the show. Please be sure to stop over to I-Tunes and rate the show!

In our next podcast we're going to be talking with Dr. Stephen Cheung, Associate Professor of Kinesiology and a Canada Research Chair in Environmental Ergonomics at Brock University, regarding what the latest research says about exercise in the heat, why it causes early fatigue and how you can manage when the temperature soars. On the 6SA, we'll be discussing recent research on SMART (Power) Cranks and why protein is important for endurance. Finally, on the music front, we're featuring the latest single from Jon Ososki. Don't miss it!

Welcome to Episode 6 of the ESP I Power Podcast. In this podcast we answer some questions relating to HIIT and peaking, general fitness and weight loss. We also answer questions on Nutritional strategies for pre, during and post-training. We hope you enjoy! Questions & comments can be sent via ESPANSWERS.COM.

On the second part of our bumper podcast, Tom Swensen joins us to discuss his latest projects and his take on HIIT.

On our next show we tackle the debate between volume and intensity, address the myth's of training at lactate threshold on the Sixth Sense Analysis (6SA), and welcome our first guest, Dr. Tom Swensen, Associate Professor in Exercise & Sport Sciences at Ithaca College and author on numerous performance related studies. Swensen will discuss his latest research and to explore the debate between the need for high volume, 'base' endurance training (ET) prior to specific or high intensity interval training (HIT) dispelling much of the prevailing dogma regarding endurance training. Drawing on a slew of recent studies by Paul Laursen, Martin Gibala and Kirsten Burgomaster, we show how very short, explosive interval training can not only match up to ET, but also surpass it! Moreover, rather than simply argue to forget longer endurance sessions, we explain how to incorporate HIT into your overall program to maximize performance, or even health and fitness. We will also be featuring the latest music from former Chalk FarM front man, Michael Duff.

Sixth Sense Analysis discussed a paper by de Bruign et al in EJAP showing that by doing a series of 15 maximal breath holds subjects were able to increase EPO levels by 24%, which was on par with exposure to altitude exposure of about 6000 ft. EPO remained elevated for nearly 5 hrs. The findings suggest why Hct and Hb levels are higher among free divers. The off-season: TAKE A BREAK! You need to stay active and and move into your winter/off-season program, which should include things other than your main sport,like strength training. Take stock in your have in your "tool box� – your STRENGTHS. Decide what cost you the most last year, or even the past few years. Usually there’s 2 or 3 things that pop up. BAM! You have your winter focus. • 12 – 16 weeks focus on these 2 or 3 things and let your schedule dictate your schedule. If your work schedule doesn't fit the typical training model with Monday as a rest day then use something that does. Flexible periodization allows you to accommodate disruptions and other problems, where linear is more rigid. • Strength training doesn't need to be at the gym. A home system can work, but either way, use a full range of motion when possible. • DON’T FEAR INTENSITY! Shorter intervals can help sprints AND Time trialing/steady efforts like threshold. Pre-season: Taper back strength training, but don’t feel the need to stop altogether. Plan a few big rides, or even a camp. These blocks of endurance really help you find your rhythm on the bike. Hammer rides in moderation! Alternate often! In -Season: most of your focus should be placed on honing your fitness, reducing volume before important events and adding volume and reducing intensity when not competing. This change of pace can really help keep you progressing. And don’t forget, it’s ok to take a break! Show concept.

We're changing things up a bit, due to some scheduling conflicts. Our show on High Intensity (HIT) vs Long Slow Endurance (ET) Training will be pushed back so we can bring on our first guest. In it's place we're going to be hitting that mail bag again, answering a number of questions, as well as talking about the who, what, where and why of the show. We also be presenting some interesting new research on the ESP 6th Sense analysis.

Volume vs Intensity: Putting the myths to bed - Due out Feb 27. In our next podcast we explore the debate between the need for high volume, 'base' training (ET) prior to specific or high intensity interval training (HIT) dispelling much of the prevailing dogma regarding endurance training. Drawing up a slew of recent studies by Paul Laursen, Martin Gibala and Kirsten Burgomaster, we show how very short, explosive interval training can not only match up to ET, but also surpass it! Moreover, rather than simply argue to forget longer endurance sessions, we explain how to incorporate HIT into your overall program to maximize performance, or even health and fitness. The ESP I-Power Pod cast is presented by Tradewind Sports (http://www.tradewindsports.net), providing Coaching (http://www.tradewindsports.net/coaching-Cape-Cod-bike.php), Custom Clothing (http://www.tradewindsports.net/Clothing.php) and a host of other products and services. Tradewind Sports thanks its partners: Honey Stinger SOLE Custom Footbeds SRM Accel Sport