Fri, 19 December 2014
On Tipcast 52 I review my blog post on why advertisements disguised as research are not all they seem. Here I discuss some of what actual research says about the age old debates on seated vs standing on a climb, as well as whether a high vs a low cadence in "better". For more information checkout www.espanswers.com
Tue, 16 December 2014
For more information on the full post head to our website.
Listeners may remember my discussion with Allen Lim on marginal gains. Allen made the point that many athletes become hyper focused on certain areas that yield very little return. We can consider this the 1% margin. However, this focus on the 1% often comes at the cost of eliminating a bottle neck (BN) which also hold us back. In the world of elite racing, marginal gains (MG) are often where races are won and lost. But for the majority of us, our bottle necks are what is truly hold us back. The first part of the process, however, is identifying what your major bottlenecks are, as well as if your training objectives are addressing those, or if they are targeting marginal gains.
RULE #1 - KNOW THY WEAKNESS
Assess your strengths and weaknesses first.
RULE #2 - EATETH FROM THE LOW BRANCH FIRST
Focus on one thing and go for the low hanging fruit.
RULE #3 - MAYBEITH A QUICK FIX EXISTETH, BUT ALL DEMANDETH A CHOICE.
RULE #4 - NOT ALL WEAKNESSES MAYETH BE CHANGED
Fri, 28 November 2014
On Tipcast 50 I answer a question from the mail bag about B-12 supplements, and also tackle the age old question of whether to take anti-oxidants. If you're someone who wants to optimize your performance and recovery then you'll want to listen to this one!
Some of the research discussed in this podcast can be found here:
Special Thanks to 2014 Sponsors:
Mon, 24 November 2014
On Tipcast 49 I review my recent blog post on blood lactate testing and why you should reconsider why to test and how to do it to meet your needs!
Tue, 4 November 2014
On Tipcast 48 I discuss how taking a relaxed, fun approach to the off-season can still yield dividends on performance. The off-season should be about recharging without casting away your base fitness or burying yourself before the hard work is needed.
Wed, 29 October 2014
On the latest Tipcast I review my two part article on VO2 max. Whether you have been tested or are considering getting tested, you will want to listen in and learn why VO2 max is and is not particularly important to performance, and why you cannot do much about it anyway.
For more information or to donate, head to www.espanswers.com and search VO2 max
Special thanks to our great sponsor Honey Stinger for their long time support of myself and the podcast!
SPECIAL NOTE: Apple has, with zero wisdom, removed many of the enhanced features in GarageBand 10. While not essential, they add depth to the podcast. I am working on securing funds to update my software in 2015.
Mon, 29 September 2014
On this extended ESP Tipcast, I discuss a recent paper out of Nature describing a series of studies demonstrating the negative impact that artificial sweeteners have on gut bacteria and ultimately our metabolic health. Many of you will recall my interview last October (2013) with Dr. Susan Swithers discussing similar concerns about the metabolic derangements caused by artificial sweeteners.
Forget the artificial and choose the best! Honey Stinger offers a full range of awesome sports nutrtion products to meet your athletic needs.
CHECKOUT THIS @ DAY ONLY RUDY SPECIAL!
Direct download: ESP_TipCast_46__Ending_the_artificial_sweetener_addicition.m4a
Category:Tipcast -- posted at: 11:13 PM
Mon, 8 September 2014
Long-time followers may recall an article I wrote way back in 2004 titled, the Altitude Applecart. No article before or since has seemed to garnered as much impact as that one did for no particular reason, I suppose. However, like so many things, altitude performance was and still is an area of great interest to me because it represents an extreme environment where hours, days and years of preparation can dissipate into an oxygen-deprived hallucination. More recently, extended training camps at altitude have renewed discussion on if and how extended periods of time living at altitude can improve performance. Interestingly, altitude training could be potentially used to mask EPO use, but that's another topic I won't cover. The purpose of this Tipcast is to explain some options you can take to perform your best at altitude. If you want to learn more about the physiological impacts of altitude, checkout the blog. If you're interested in learning about how to utilize altitude training to your benefit, I recommend listening to the Semi-Pro Cycling Podcast, which did an excellent job reviewing that topic.
Also a reminder that this is the final Tipcast reminder for my XX2i Giveaway. Get those comments, emails and reviews in today!
Direct download: ESP_TipCast_45__Training_and_racing_at_altitude.m4a
Category:Tipcast -- posted at: 9:28 PM
Sat, 6 September 2014
Due to technical isssues the Tipcast was never uploaded. Here is the complete Tipcast.
On Tipcast 43 I debunk the myth that HR is useless and actually discuss why and how you should be using HR to optimize training.
For more information checkout on this and other topics go to: www.espanswers.com
SEARCH heart rate
Fri, 5 September 2014
In a recent paper published in the Annals of Internal Medicine, Bazzano et al. (2014) compared two groups of subjects consuming either a low carb diet (<30%) a low fat diet (<30%). The results of the study have raised eyebrows and have further strengthen the belief that dietary fat consumption does not increase the risk for cardiovascular disease, and may actually reduce it. Let's jump ahead to the conclusions before breaking down some of the results:
In summary, this 12-month randomized, parallel-group trial showed that a low-carbohydrate diet resulted in greater weight loss and reduction in cardiovascular risk factors than a low-fat diet among obese black and white adults. Restricting carbohydrate may be an option for persons who are seeking to lose weight and reduce cardiovascular risk factors and should be studied further.
Category:BLOG: Nutrition & Health -- posted at: 1:51 PM