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<title>ESP I Power Podcast</title>
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<description>Endurance, Strength &amp;#38; Conditioning Discussion for everyone! </description>
<language>en</language>
<copyright>Tradewind Sports</copyright>
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<itunes:subtitle>Endurance, Strength Training &#38; Conditioning</itunes:subtitle>
<itunes:summary>Podcast dedicated to bringing you the latest training, nutrition and science for Endurance training.  We delve into contemporary topics and debates in the world training, conditioning, nutrition and health.</itunes:summary>
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<itunes:category text="Health">
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<itunes:category text="Science &amp; Medicine" />
<itunes:keywords>endurance, strength, conditioning, training, fitness, health, nutrition, cycling</itunes:keywords>
<itunes:author>Chris Harnish, M.S.</itunes:author>
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<itunes:email>esppodcast@gmail.com</itunes:email>
<itunes:name>Tradewind Sports</itunes:name>
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<itunes:explicit>Clean</itunes:explicit>
<item>
<title>Episode 8: Hydration</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=359869#</link>
<description><![CDATA[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!


]]></description>
<category>podcasts</category>
<pubDate>Thu, 17 Jul 2008 16:07:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
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<item>
<title>Episode 7: Heat Stress &#38; Activity: How to beat the heat! </title>
<link>http://esppodcast.libsyn.com/index.php?post_id=352620#</link>
<description><![CDATA[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!]]></description>
<category>podcasts</category>
<pubDate>Tue, 24 Jun 2008 16:27:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>Episode 7: Heat Stress &#38; Activity: How to beat the heat! </title>
<link>http://esppodcast.libsyn.com/index.php?post_id=350033#</link>
<description><![CDATA[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!  ]]></description>
<category>Training , Fitness, Health</category>
<pubDate>Mon, 16 Jun 2008 14:44:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>Episode 6:</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=344062#</link>
<description><![CDATA[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.]]></description>
<category>podcasts</category>
<pubDate>Wed, 28 May 2008 19:21:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>Part 2 of Episode 5: HIIT Discussion with Dr. TOm Swensen</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=335328#</link>
<description><![CDATA[On the second part of our bumper podcast, Tom Swensen joins us to discuss his latest projects and his take on HIIT.]]></description>
<category>podcasts</category>
<pubDate>Sat, 3 May 2008 00:56:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>Episode 5: Volume vs Intensity: Exploding myths &#38; improving performance</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=332023#</link>
<description><![CDATA[]]></description>
<category>podcasts</category>
<pubDate>Wed, 23 Apr 2008 23:15:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>Episode 5: Volume vs Intensity: Exploding myths &#38; improving performance</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=326773#</link>
<description><![CDATA[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.

]]></description>
<category>Training , Fitness, Health</category>
<pubDate>Wed, 9 Apr 2008 12:44:00 GMT</pubDate>
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<itunes:keywords>High Intensity Training, Endurance, fitness, performance</itunes:keywords>
<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>ESP I-POWER PODCAST #4 Show Notes</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=316693#</link>
<description><![CDATA[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 boxâ? â your STRENGTHS.  Decide what cost you the most last year, or even the past few years.  Usually thereâs 2 or 3 things that pop up.  BAM!  You have your winter focus.
â	12 â 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.
â	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.
â	DONâT FEAR INTENSITY! Shorter intervals can help sprints AND Time trialing/steady efforts like threshold.
Pre-season: 	Taper back strength training, but donât 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 donât forget, itâs ok to take a break!

Show concept.

]]></description>
<category>Training , Fitness, Health</category>
<pubDate>Wed, 12 Mar 2008 14:02:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>ESP I-POWER PODCAST Line-up Change</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=311930#</link>
<description><![CDATA[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.]]></description>
<category>Training , Fitness, Health</category>
<pubDate>Thu, 28 Feb 2008 09:31:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>ESP I-POWER PODCAST Episode 4: Volume vs. Intensity</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=310033#</link>
<description><![CDATA[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

]]></description>
<category>Training , Fitness, Health</category>
<pubDate>Fri, 22 Feb 2008 17:11:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>ESP I Power Podcast 3 Show notes</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=304919#</link>
<description><![CDATA[n the latest Podcast we talk about Power Training and its application to an endurance training program. Briefly mentioned in the show is the term Motor Unit, illustrated above. One of the primary reasons for utilizing supplemental (off related to strength) training in addition to specific endurance training is the difficulty in activating 'High Threshold' motor units - these are motor units that are on the high end of power development (ie, fast twitch). They are bigger, but also require more recovery time, whereas endurance motor units, usually more slow twitch fibers, are very durable. Focusing solely on one endurance training neglects the fast motor units, which get smaller and hard to activate, and may even be lost completely with aging, and emphasizes lower power slow units. The phrase "USE IT OR LOSE IT!" takes on a literal meaning here. The program discussed on the show describes a yearly plan like this: OFF-SEASON â 12 weeks (Nov-Jan) PRE-SEASON â 8 weeks (Feb-Mar) IN-SEASON 1 â 12 weeks (Apr-Jun) IN-SEASON 2 â 12 weeks (Jul-Sep) This leaves October open, which is often a âgrayâ area of the year. However, itâs not a time to do nothing, maybe just nothing structured. A specific block of training might include perhaps a rotating 14 day plan that focuses on two, or maybe three (if off-season) areas but the layout for each period is the same. Case in point: Letâs say sprinting is your week area, but you generally have good sustained power (ie, 5 min) and tend to get better with short attacks, but recovery isnât always ideal, and you only have one day per week you can ride on the road. Then I might suggest TWO phases, the first focusing on: * ONE heavy weight/power day, ONE Moderate day with an easy trainer ride * ONE LIGHT day with a road ride. * TWO short interval days. The second cycle would have: * ONE HEAVY lift day * ONE light lift day with a road ride * ONE interval day with medium/short intervals or long (5 min) * Another easy ride. Combined, thatâs about 14 of training with rest days. Then you start over again.]]></description>
<category>Training , Fitness, Health</category>
<pubDate>Fri, 8 Feb 2008 01:13:00 GMT</pubDate>
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<itunes:keywords>Motor Unit, Power, Strength, Endurance</itunes:keywords>
<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:subtitle>ESP I POWER PODCAST SHOW NOTES</itunes:subtitle>
<itunes:explicit>Clean</itunes:explicit>
</item>
<item>
<title>Episode 3: Applied Strength &#38; Power Training for Endurance</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=304916#</link>
<description><![CDATA[We discuss how to bridge the gap between strength training to improve power in endurance sports. We offer details on how to structure your training and what to do. We also answers some questions from the first two shows and introduce our ESP 6th sense analysis, showing everyone, that you don't need special knowledge to debunk some of the stories in the media.]]></description>
<category>podcasts</category>
<pubDate>Fri, 8 Feb 2008 01:07:00 GMT</pubDate>
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<author>esppodcast@gmail.com</author>
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<itunes:duration>00:30:30</itunes:duration>
<itunes:keywords>Endurance, Strength, Power Exercise Training</itunes:keywords>
<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>Clean</itunes:explicit>
</item>
<item>
<title>Podcast Alley Reg</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=299221#</link>
<description><![CDATA[<a href="http://www.podcastalley.com/"> My Podcast Alley feed!</a> {pca-2a260c40086aeecb94b124852189ca2e}]]></description>
<category>general</category>
<pubDate>Tue, 22 Jan 2008 16:14:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>Episode 2: Strength &#38; Conditioning for Endurance Athletes</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=297670#</link>
<description><![CDATA[We discuss why and how to set-up a strength training program to meet your needs.  Featured music artists in the podcast include Angelo Gianni and Jon Ososki.]]></description>
<category>Training , Fitness, Health</category>
<pubDate>Thu, 17 Jan 2008 17:18:00 GMT</pubDate>
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<itunes:author>Chris Harnish, M.S.</itunes:author>
<itunes:explicit>No</itunes:explicit>
</item>
<item>
<title>Episode 1: Yearly Planning and Non-Linear Periodization</title>
<link>http://esppodcast.libsyn.com/index.php?post_id=297668#</link>
<description><![CDATA[To kick off our series we talk about setting up your yearly plan and how you can use the flexible concept of non-linear periodization.]]></description>
<category>Training , Fitness, Health</category>
<pubDate>Thu, 17 Jan 2008 17:15:00 GMT</pubDate>
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<itunes:explicit>No</itunes:explicit>
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