Mon, 30 December 2013
In our final podcast of 2013, we return to the round-table with listeners Chris Jones, Billy McDonald, and Greg Miller. With topics ranging from para-cycling, nutrition, periodization and the top news headlines of 2013, you won't want to miss out!
Also on the podcast, we bid a sad farewell to local MTB legend Scott Scudamore, who suffered a severe spinal cord injury in September. "Scud" to pretty everyone who knew him, was one of the nicest people I've ever met and embodied the XTerra Spirit Award he so often handed out at races. In honor, we've featured Roger Cline's tribute song Mekong.
~ Run time: 1:36:00
* Note, due to issues with our Skype reception, we must apologize for the sound quality.
Sat, 14 December 2013
The ESP TipCast covers quick tips for the latest health, fitness, nutrition and training science. On our final Tipcast of 2013 I review my article series on periodization and how to make the most of your season with the right plan!
Special Thanks to Damian at the Semi-pro cyclist for the inspiration to finally revisit this topic.
Mon, 21 October 2013
On the first podcast of the fall season behavioral scientist Dr. Susan Swithers from Purdue University will be joining me to discuss new concerns raised about artificial sweetners. Forget the cancer warnings, scientists are questioning the impact that artificial sweetners (NNS) on both our body’s response to sugar, but also our brains ability to determine what to do as food comes in. NNS appear to increase our risk for cardiovascular and metabolic diseseases, like diabetes, and do little to aid in weight loss. What is worse, thin people, like athletes, may actually be at greater risk than overweight individuals. If you’re interested in health as well as fitness, you’ll want to stick around for our discussion.
Also on the podcast, Dr. Swithers and I discuss how perception of sweetness can be applied to exercise and whether you really do need to drink that sports drink to benefit from it.
We also want to remind everyone to head over to iTunes and write a review!
ARTIFICIAL SWEETNERS PRODUCE THE COUNTERINTUITIVE EFFECT OF INDICING METABOLIC DERANGEMENTS. Trends in Endocrinology and Metabolism.
Don't miss our next podcast and article series where I update the latest on periodization!
Approximate show time: 1:04
Fri, 4 October 2013
In the final installment of our three past series covers five tests you can and should do yourself to optimize your performance. Rather than focus on testing for marginal gains, like functional threshold, ESP recommends addressing the bottlenecks. Some of the most important assessments include:
From this list, you can easily see that the last three can be easily ascertained during actual training sessions.
Mon, 23 September 2013
Not all test facilities and services are created equal. On part 2 of our three part series, I discuss the questions, and answers, needed for making the best choice for testing services. Don't be fooled by flashy websites, lots of scientific lingo, or athletic prowess. The fact is the best testing is done by qulaified professionals with both the education and experience to test. When in doubt, err on the education side because anyone with money can buy and use expensive equipment, very few are skilled enough to analyze and advise from the data you provide. Some important things to look for include:
If your test center cannot provide at least 4 of 5 listed, its best to look elsewhere.
Sat, 14 September 2013
With fall approaching and off-season planning coming to fore, many athletes begin thinking about if, when and how to test their fitness. There is often a great deal of confusion on testing, including what tests to run, how often and where to go for testing. In part one of this three part series, I breakdown the basic reasons for testing, what to test and when including:
Direct download: ESP_TipCast_30__To_test_or_not_to_test_is_that_a_question_.m4a
Category:Tipcast -- posted at: 12:00am EDT
Sat, 7 September 2013
On this TipCast we discuss our top 5 tips for winding down your season to help enhance your off-season.
1. Assess - what worked, what didn't. What goals did you achieve?
2. Test - if you don't test, compile all your data for review later
3. Plan - an off-season plan is essential
4. Recover - recovery is active, rest is passive. Stay active!
Sat, 31 August 2013
Guess my finish time and win a FREE Stan's No Tubes 29er tubeless conversion kit. Here's how it works:
Things you should know:
*Non-US listeners may enter, but will need to cover international shipping charges via PayPal, sorry.
Sun, 25 August 2013
On this TipCast we discuss when to wind down your season. While this can be a difficult decision, six things should drive this decision:
1. Was this in your original plan? If not, you’re training plan probably was not built for a late season push.
2. Did you hit most or all of your goals, or is this race going to make up for another goal?
3. What value will this race bring you?
4. How much will this cost you in time, family, work, health?
5. Can your body do it? i.e., does your data support it, or are you barely holding on to your fitness?
6. What is/are your long-term or next season goals?
Direct download: ESP_TipCast_28__A_race_too_far__when_to_call_it_a_season.m4a
Category:Tipcast -- posted at: 6:52pm EDT
Sun, 25 August 2013
The ESP TipCast covers quick tips for the latest health, fitness, nutrition and training science. On this TipCast we discuss how a little resistance training can reverse a nagging pain or issue before it can become a full blown injury.
Direct download: ESP_TipCast_27_-_Resistance_training_for_injury_treatment.m4a
Category:Tipcast -- posted at: 5:52pm EDT