On this month's podcast we chat with USA Cycling's VP of National Events, Micah Rice, on USAC's rationale for enforcement of UCI article 1.2.019, what it means for US racing, and what separates USAC from other event permiting organizations. We also talk about USAC's efforts on cycling development and doping. If you're a cycling fan and either love or hate USAC, you won't want to miss this interview.*

Also on the podcast we discuss the kick off to the XTerra season, why I still think XTerra's idea combining NE and Atlantic regions sucks, is incredibly short-sighted, and smacks of USAC's SoP, as well as how you can apply my experience to your training!

Finally, we have been working through a HUGE back log of product reviews, so this month we're featuring THREE great products, my final impressions of the Stan's No Tubes Alpha 340 team wheelset, Sidi Wire shoes, and the long overdue review of Bobby McGee's Run workouts for runners and triathletes running book. We will also be posting full written reviews of each of these and more throughout the week. So sit back and jack in!

*Note: due to the time constraints of posting this podcast and the length of the interview, we have not booked the show as thoroughly as usual. Your playback position will be remembered, and there are basic chapters set up.

Run time: ~1:30:00

On this month's podcast we are going rogue in honor of April Fools and opening up for a group discussion with three athletes of completely different backgrounds. Chris Jones, sorry if you were fooled on this one, is a cyclist and student at VCU. Gary O'Brien is an independent publisher and podcast host himself, as well as a Type 1 diabetic. Finally, Ryan Barnett is a former pro cyclist, now paracyclist after suffering a spinal cord injury in 2008. We hope you enjoy the broad discussion of training!

Also on the podcast, I update some of the new products I'm using this season, including Stan's Alpha Team wheelset, Sidi Wire Carbon shoes and Rudy Project Windmax helmet (235 g!).

Finally, be sure to check out our new website, courtesy of Jon Hall of Flybox Media, and our upcoming guests, Micah Rice (April), Dr. Dan Lieberman (May), and Tom Swensen (June).

This is a long one, so sit back and relax!

I will in the next month be working to bring both my FB page and the blog together with a series of short articles on training. I'll also be announcing the next Tipcast for Feb and we should be releasing our next podcast with Tom Swensen early March.

For now here's a recent email I received from Graeme Street. Yeah, I like to subscribe to lots of stuff, some of its useful, then other stuff is, well wrong. First, I REALLY HATE THE TERM <em><strong>METABOLIC TRAINING</strong></em>. Its just non-sense. First, everything is metabolic; our metabolism involves the burning of fat, carbohydrate and protein either using oxygen directly (aerobic) or indirectly ("anaerobic"-this term is itself misleading, but that's another topic). The idea that we're doing metabolic training should mean anything. Second, there are many ways to burn fat, but all things aside, expending more calories will ultimately leading to more fat loss. However, what about that email I mentioned? Well, here's the truth and fiction of what I read:

Now, let's get "Metabolic" with your training!

These are "advanced techniques" and never replace the need for
consistent training or good nutrition--BUT THEY HELP A LOT!

Nothing advanced about this. At least if you read the literature and associate with good coaches/trainers. 

  TIP 1:  When possible, use the HIT30 workouts in the morning before
  you have any food, on an empty stomach.  This will allow more use
  of stored sugars, and further use of stored fat--AFTER the workout. 

MAYBE. Performing HIT glycogen depleted has been shown to enhance endurance training adaptations at the mitochondria, but not conclusively. Most of this research has used a two session per day training model which has been criticized for perhaps showing the benefits of training twice daily. That said, I believe that it has a lot of merit, but not eating wil not likely impact fat burning after training any more than HIT normally would.

  TIP 2:  Use water only, no sugar during the workout.  This may take
  a few times for your body to adjust for this, but we want INSULIN
  NOT PRESENT, so your body can use stored energy and elevate Growth
  Hormone production, the gateway to getting you leaner!

Ha ha! No this really did make me laugh. FIRST, insulin is NEVER not present, and second, SECOND, it REALLY DOES NOT increase during exercise. Ever wonder why a Type 1 diabetic has a dangerous HYPOGLYCEMIC crash? Its largely because they have mistimed their insulin. If insulin increased during exercise we would all likely die. Seeing that does not happen its safe to say this claim is bogus. Furthermore, the reason we advise athletes to refuel within the "glycogen window" is because we DO NOT even need insulin to take up sugar around activity. As for growth hormone, that increases during training, and increases most during HIT.

That being said, if your workout is under 1 hr you don't need any carb drinks.

  TIP 3:  After the workout, delay food coming in for about 15-30 minutes
  if possible.  This will allow your NATURAL GROWTH HORMONE to stay
  elevated from the workout and increase your metabolic rate for longer.

Again, this is non-sense, and, there is actually published research that suggests the opposite. Studies abound relating to resistance training that show that a combo of protein and carbs increases protein synthesis after exercise. Waiting an extra 15 or 30 min isn't going to do sh!t if you don't have the building blocks to build from! Moreover, remember insulin? Well it turns out the insulin is highly ANABOLIC and when combined with hGH, it has a synergistic effect on protein sysnthesis (that one is pulled right out of Guyton's Textbook of Medical Physiology). How do you get insulin to spike (it will go up anyway in recovery)? Sugar helps and adding protein increases uptake into the cell.

  TIP 4:  You can do the same for the TRAINER and CORE workouts, but the
  HIT 30 workouts are the secret to training your metabolism to be more
  "fat burning efficient."

I don't think anyone who listens to my podcast would believe this last one!

ESP PODCAST

"If you're not thinking ahead, you're falling behind!"

On this month's podcast we are kicking off the New Year by talking with a man who resolved to change everything he was and possibly save his own life in the process through cycling. Ernest Gagnon has a achieved a bit of a celebrity status, including an interview on NPR's All things considered. Ernest talks about overcoming depression and obesity by riding his bike! This is an interview that will inspire anyone to achieve their goals.

Also on the podcast, I recap some of my product pics from 2012, including my latest equipment procurement, the Gaerne Kona MTB shoe and Swim Speed Secrets by Sheila Taomina. Check it out and let us know what you think.

Finally, be sure to check out our new website, courtesy of Jon Hall of Flybox Media, and our upcoming guests, Dr.'s Tom Swensen (Feb) and Allen Lim (Mar). 

The ESP TipCast covers quick tips for the latest health, fitness, nutrition and training science. On this TipCast we return to the topic of the dangers of endurance training and address a recent paper on the possible damaging effects of long-term training.

If you're interested in reading the papers, they can be found here:

http://www.tradewindsports.net/wordpress/training/is-endurance-training-dangerous/

The ESP TipCast covers quick tips for the latest health, fitness, nutrition and training science. On the latest Tipcast we discuss why the off-season should not be a time for rest, but should be a time for change and building.

The off-season is the time to fully recharge, address injuries and other issues, as well as plan for the next season. However, the Off-season is also the time to build off of last season's success, but to do so you need to avoid the typical long hybernation and maintain your fitness with shorter, more frequent "breaks" throughout the year. Learn how.

On this months podcast we sit down with Mike Kuhn, co-promoter of the Stan's No Tubes Trans-Sylvania Epic MTB Stage Race. Mike talks about the race, the riders, preparation for the race and why everyone should checkout the race at least once! It was a great way to reconnect with an old teammate and learn from one of the most innovative promoters in the US.

VIDEO

Also on the podcast we offer our thoughts on the Stan's No Tubes ZTR Podium MMX 3.30Ti wheelset. For the money, these are some of the best race wheels around!

Here's what we look at:

ZTR CREST

The Crest 26" wheelset perfect for racing or cross country riding. This set features Crest black rims on Stan's 3.30 front and rear hubs, 2.0/1.5 DT Revolution black spokes, DT silver alloy nipples at 1440 grams. The rear hub can be converted to 12x142 with ZH0077.

Est. Weight: 1440 grams

VERDICT


Aesthetics: A


Performance: A; solid, race ready training wheels


Durability: A


Reliability: A

Price: $525 for the set

ZTR Podium MMX 3.30Ti

Light, reliable, and fast rolling, Stan's NoTubes wheelsets have helped change the face of XC racing forever. Featuring the Stan's 3.30Ti hubs laced to the race proven Podium MMX rim this wheelset offers proven World Cup performance at a price for racers everywhere. With countless podium finishes to their credit, the Podium MMX wheels will allow you to gain time on the competition and deliver you to the top step.

Est. Weight: 1275 grams

VERDICT


Aesthetics: A


Performance: A; ultra light and agile

Durability: B+; light weight rims can dent

Reliability: A; dents aside, these remained true, without any issues

Price: $900 for the set is one hell of a price!

One of the best stories you'll ever hear! As exercise physiologists are constantly trying to get the message out to students and the public how powerful a "drug" exercise can be; Ernest Gagnon proves it!

http://www.npr.org/2012/10/09/162586325/instead-of-surgery-man-pedals-off-the-pounds

Keep that in mind the next time someone says they can't exercise because...

After several months we are back to full-length podcasts. On this podcast we feature an extended interview with Dr. Mark Milunksi, a cardiovascular specialist with experience across both disease through professional athlete populations. Dr. Milunski clears the confusion about why endurance exercise is GOOD for us, and why sudden cardiac death in athletes is a complex problem without one easy test for everyone. We also discuss other endurance related issues. This is one episode you spouse or family won't want you to miss!

Be sure to visit us October 7th, at the Richmond Festival of Cross. We will be holding our final Stan's No Tubes clinic and will feature products from Honey Stinger, Rudy Project, Maxxis Tires and Gu Brew. We'll also be doing some giveaways!

Also on the podcast we review the New Balance 1600 road shoe.

From the web:
 For the distance runner looking for a lightweight shoe that'll hold up mile after mile, look no further than the Men's New Balance® 1600. Get ideal cushioning and comfort to support you through 26.2 miles and beyond. Enjoy a blister-free run with the no-sew upper. You'll love the fast, responsive ride that feels soft under your feet. 5.8 ounces

Road Runner Sports lists the 1600 as a performance neutral shoe for both racing and training and I would agree with that. The look good both in design and color choice and fit snugly but with plenty comfort on the inside. The mesh upper aids in ventilation and the sole is pliable with good traction in the wet.

Performance wise, the shoes are very comfortable from the time you put them on to when you take them off. I prefer a minimalist shoe, but 0 drop shoes often feel flat/or dead when I run. These shoes are very lively and haven’t presented any hotspots or blisters, which is a rarity for me. The shoe seems to have good durability after nearly 200 miles of running. The major failing of the 1600 is the price. At $100, depending on where you look, these shoes are $15-20 more than either the Nike Free or Adidas Hagio I tested. However, when it comes to running, its hard to put a price on comfort.

The final verdict? Definitely an A. In fairness to the Adidas Hagio, I had a tough time choosing between the two. I think the 1600 were comparable or better in comfort. The ultimate determiner was that Adidas dropped their yellow Hagio in favor for the ugliest neon orange they could find, which my wife would have never let me leave the house to run!

VERDICT


Aesthetics: A


Comfort: A+

Price: B-; At a $100 its more expensive than similar shoes, but worth it.

Minimalist? Yes, and lively.