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Last update: 2013-06-07

Episode 39: Exercise Physiologist Allen Lim, PhD talks training and nutrition

2013-06-07
Length: 1s

On our June podcast we talk with exercise physiologist Allen Lim, PhD. Dr. Lim and I discuss a range of topics from training to eliminate weaknesses, to the importance of individualizing your training and nutrition plans, as well as his new endeavors at Skratch Labs. A leading applied scientist who has worked with some of the worlds best cyclists and teams, including Garmin-Sharp, you won't want to miss Dr. Lim's interview! 

Also on the podcast we review the Gaerne G. Kona MTB shoe for off-road triathlon. If you're racing XTerra, this is one shoe you'll want to look into. 

Finally, be sure to like our Facebook page and write a review on i-Tunes for ESP Podcast.

Stan's No Tubes

Rudy Project

Honey Stinger

Luck Foot

Gu Brew

Run time: ~1:15:00

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Episode 38: Micah Rice from USAC discusses the UCI rules influencing US racing

2013-05-04
Length: 1s

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

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Podcast 37: Round Table Discussion with listeners Chris Jones, Gary O'Brien, and Ryan Barnett

2013-04-01
Length: 1s

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!

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Training Topics visited and revisited: What is METABOLIC Training?

2013-02-10

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!"


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Episode 36: Ernest Gagnon discusses overcoming obesity through cycling

2013-01-07
Length: 1s

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). 

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ESP Tipcast 26: Is Endurance training dangerous?

2012-12-30
Length: 14s

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/

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ESP Tipcast 25: Off-season tips - short breaks rather than long rests

2012-12-22
Length: 12s

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.

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ESP Podcast 35: Mike Kuhn discusses the Stan's No Tubes Trans-Sylvania EPIC

2012-12-01
Length: 1s

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!

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Nike terminates Armstrong

2012-10-17

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Why excuses are bullsh!t

2012-10-09

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...

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ESP Podcast 34: Dr. Mark Milunski discusses Sudden Cardiac Death in Endurance athletes

2012-09-29
Length: 1s

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. 


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THe UCI fighting back one low hanging piece of fruit at a time

2012-09-20

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ESP Tipcast 24: The runners high: Are we really born to run?

2012-09-19
Length: 6s

The ESP TipCast covers quick tips for the latest health, fitness, nutrition and training science. On this TipCast we discuss the recent paper by David Raichlen and collegues titled Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the "runner's high". The authors propose evidence supporting the idea that the runners high encourages humans and other run loving species to run in good times and in bad, lending support to the idea that we really were born to run. 

We also want to remind everyone that our final Stan's No Tubes Clinic will be on October 7th at the Richmond Festival of Cross. We'll be covering tubeless tire installation, tire sealant use and show casing a range great products from Honey Stinger and Gu Brew. And finally, be sure to checkout our next podcast where we review the New Balance 1600 and discuss the potential risk that extreme endurance exercise may have on the heart with cardiac specialist, Mark Milunski. 

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Breaking New Ground on Periodization

2012-09-16

There are a few articles floating around on Reverse Periodization now, but expect to see my own article coming out this fall on the topic. I feel slightly vindicated in the approach I have taken with many athletes over the years, while many other cycling coaches remain mired in the past. Sure, if it works, great, but there are often better approaches. For starters, the idea of building a huge EASY base is utter bullshit, so lets move into the 21st century!

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Review: Nike Free 4.0

2012-09-06

In my search for a new shoe I went back to probably the most recognizable brands, Nike. Having long since adopted the minimalist design and really benefitted from a reduction in injuries, I went for the Nike Free.

From the web:
Get that road-hugging connection with perfect protection from the 6mm heel-to-toe drop. Your feet will thank you when you slip into the silky smooth, seamless interior and enjoy a rub-free run that follows your foots every move. 7.8 ounces

I can’t speak to all that, but out of the box it was a nice looking shoe that was a bit bulkier than some, but still light enough! The first time I slid them on I was pleased with the fit and seamless internal construction. I had high hopes for this shoe and comfort wise it was good and the shoe felt lively, BUT, 20 min into my first run I knew I’d have some blisters. I persevered and ended with two large blisters on the inside of each foot in front of my arch. OUCH, that’s a tough spot to ignore. Unfortunately, my second run ended no better so back in the box.

One note on the shoe, I find that many shoes crinkle above the toes or along the side. This creates repeated ridges of irritation. So ultimately how your foot fits this shoe will ultimately determine your experience.

VERDICT
Aesthetics: B
Comfort: B+; without the blisters
Road feel: A-
Minimalist? Yes, but not as “minimal” as others
Price: B+; realities most other high-end shoes, $80 seems pretty good.

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ESP Tipcast 23: End your season right!

2012-08-24
Length: 11s

On the latest TipCast we discuss how to close the season and head into a successful off-season. Whether your season is just wrapping up or chugging along until late in the year, see how you can set yourself up for a great off-season!

We want to thank Gu Energy and Gu Brew, Roctane and Gu Recovery Brew for fueling us this season! 

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ESP Tipcast 22: review of the Run-biomechanics and drills, featuring Bobby McGee

2012-08-10
Length: 10s

On the latest TipCast we Review Endurance Films' DVD Running-Biomechanics and Drills from USAT's training series. The DVD features reknowned running coach Bobby McGee, and will definitely get you running faster! For more information on this DVD or others like it, checkout Endurance Films.

Please note, the Bobby McGee DVD is actually priced at $29.95, not $39.

Special thanks to Sidi America for their support this season. You cannot find a better cycling shoe period (trust me, l looked for many years)!

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ESP Tipcast 21: Proper pacing for peak performance

2012-07-25
Length: 14s

The ESP TipCast covers quick tips for the latest health, fitness, nutrition and training science. On the latest TipCast we discuss how to dial in your race pace for time trials, triathlons and XTerra. Practice is essential!

This months Tipcast is brought to you in part by Rudy Project.

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Systematic doping

2012-07-22

Dug this up. With all th talk of the new clean sport of cycling and banning Lance, let's look at one rider who we know was doping, but no one talks of pulling Marco Pantani's titles. Note the peaks in performance with corresponding Hct. I'm certain there were a few MR. 60%'s.

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ESP Tipcast 20: Balancing hydration, fueling and cooling

2012-07-16
Length: 10s

On the latest TipCast we continue our discussion of hydration, with tips for balancing fluid intake with fueling, as well as tips for stay cool during your event. We offer advice on experimenting with different strategies and how valuable recording pre and post training body temperature can be.

We'd like to thank our sponsor Honey Stinger for their support of all our endeavors!

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Tipcast 19: Debunking hydration myths

2012-07-09
Length: 12s

The ESP TipCast covers quick tips for the latest health, fitness, nutrition and training science. On this TipCast we discuss Dr. Tim Noakes new book, Waterlogged, and in the process debunk some of the big myths surrounding hydration and thermoregulation. We wrap-up with current recommendations for hydration.

Special thanks to our sponsor, Stan's No Tubes.

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Tipcast 18: Managing the Performance Management Chart (Training Peaks)

2012-06-25
Length: 16s

On this Tipcast we review the Training Peaks Performance Management Chart (PMC). One of the shortcomings of the PMC is that trends are often difficult to discern when data are limited, particularly for those who training infrequently (4 or fewer days/week). However, there are some things to consider to improve the chart. In addition, triathletes should take advantage of using different charts to track individual sports to better monitor progress in each aspect of triathlon.

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ESP TipCast 17 - ACSM Meeting Recap

2012-06-19
Length: 20s

On this Tipcast we review some of my highlights from the most recent American College of Sports Medicine annual meeting. Of note, we discuss the latest research on high-intensity interval training, maximal lactate steady state and advances in Olympic sport preparation. 

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Blog Post: My build-up to XTerra East

2012-06-10

Here's my Training Peaks Chart for the past few months. Its been a chore to get this thing to work well with the different data sets that I get from Tri training. Let's just say I've needed to move beyond the default settings. One thing I've noticed is that low training frequency really messes things up. Anyway, here's what I have so far. Checkout the upcoming Tipcast for more thoughts on all this.

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ESP Tipcast 16: Review of Your first Triathlon (2ed) by Joe Friel

2012-05-25
Length: 12s

On this special edition podcast we give a full book overview and review of the new edition of Joe Friel's Your first Triathlon: Race ready in 5 hours a week. In the book Joe takes a complete newbie from the couch through their first sprint or olympic distance triathlon. Meant for the beginner, the book covers every aspect of training in at least some detail and includes:

Tips on integrating triathlon into your life Nutrition Swim, Bike, Run training and equipment Training plans, tips and individual workouts A guide to getting through your first event with checklists.

 The book is a true novices book and makes a great gift for that friend or family member that just needs a little help!

Don’t forget to come by our free Stan’s No Tubes clinic June 16th from 10:30 am – 1pm at Pibby’s bike shop in Richmond. You can RSVP here. 

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ESP Tipcast 15: Recovery at what cost?

2012-05-24
Length: 13s

On Tipcast 15 we pick up from our discussion on recovery by evaluating when maximal recovery each day hinders maximal training adaptation. By examining training as a stressor with a long-term positive outcome, we can make an informed decision about when to pull out all your tricks. Reviewing the research, suggests that mitigating the all the “Bad” of training, like anti-oxidant production, blocks much of the post exercise adaptive process.

We hope you’ll think twice before using:

·      Buffers to reduce lactate during training

·      High doses of antioxidants like Vitamins C & E

·      NSAIDS, like Advil

Finally we wrap up with tips on when and how to use recovery techniques, particularly those that enhance the response vs. just reduce it. The human body is one of the most sophisticated and adaptive systems on the planet geared for survival. If the adaptive process was all bad we wouldn’t have made it out of Africa!

Don’t forget to come by our free Stan’s No Tubes clinic June 16th from 10:30 am – 1pm at Pibby’s bike shop in Richmond. You can RSVP here. 

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ESP Tipcast 14: Dialing in your recovery

2012-05-20
Length: 12s

On this Tipcast supported by Gu Brew and their new Roctane drink, we discuss timing recovery and what to do on a recovery day. While precisely timing recovery is nearly impossible, recovery too late can spell disaster, so we cover tips on getting that timing right.

We wrap up with the announcement of our Stan's No Tubes clinic June 16th (10:30 and 11:30 am) at Pibby's Bike Shop in Richmond, VA from 10:30 until about 1 pm. We'll be demonstrating use of Stan's Tire Sealant, tubeless tire installation and some wanton tire destruction! We'll also have some other sponsors products on hand to try. Email us for more details or register (for free) at Bike Reg.

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ESP Tipcast 13: Post-race assessments

2012-05-04
Length: 11s

On this Tipcast we give you tips on how to cut through your last race performance and figure out what worker and what didn't. Bad races happen, but we need to learn to:

Decompress and Recover to gain perspective Assess what worked and what didn't Refocus on your next goal

Even great races need evaluation. Don't just criticize, analyze your performance!

This Tipcast is presented by Rudy Project Technically cool eyewear and Tradewind Sports

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ESP Tipcast 12: Getting your Taper right

2012-04-18
Length: 8s

On the TipCast 12, presented by Tradewind Sports and Stan's No Tubes we discuss race prep and tapering for the next big race. Don't leave your taper to chance, plan and practice it to find what works best for you. We discuss four things you can do to get that taper right, including:

1. Cut your volume

2. Keep the intensity

3. Fuel up

4. Practice

Great races don't just happen, they take preparation!

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Tipcast 12 up this week

2012-04-17

Checkout the latest Tipcast later this week where I discuss tips for a better taper to peak performenace! Remember, great performance don't just happen in a vacuum.

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ESP Tipcast 11-HIT revisited

2012-04-02
Length: 9s

We head to the mailbag and answer a recent question on HIT.

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ESP Tipcast 10: Training camp weight gain explained

2012-03-29
Length: 7s

On the 2012 return to the Tipcast we discuss the reasons why you gain weight rapidly when you up your training, like during a training camp. Be sure to checkout the latest on training at ESPAnswers.com. We're also looking for new Tipcast topics, so keep send those questions over to esppodcast@gmail.com.

Special Thanks to:

Stan's No Tubes

Rudy Project 

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How to design that training plan

2012-03-05

So I am often asked how to manage all the training demands and options for training. So many years I struggled with pen and paper always knowing I needed a bigger canvas. So when I set up my office I found this 4X6 whiteboard for $35 on craigslist. Here I periodized the season (middle right side) and then in preparing for the opening XTerra I put that plan up and then worked my way back 7 weeks. I like to get the big ideas out first then spot all the problems and easily erase and rewrite. Doing things on smalls sheets, or worse yet, Training Peaks terribly slow platform is to difficult. Once you've hammered it out, you can put it in production form and use it!

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Episode 32: Preparing for triathlon - Swim to T1 with Jay Peluso

2012-02-27
Length: 51s

On this month's podcast we talk about how to get faster from the swim to T1 with Coach Jay Peluso of Peluso Open Water. The triathlon adage that you can't win the race in the swim but you can definitely lose it makes swimming a critical, but often mis-trained leg of triathlon. Coach Jay breaks down what to do with your first tri coming up, or how to be at your best as the biggest races of the season approach. Learn about the essential tools for swim training and how to finish off your swim for a great T1! Jay takes a very matter of fact approach that is effective and immensely popular here in Richmond, and you won't want to miss out on the interview.

Also on the podcast, I discuss where your training needs to be going into March and we get a first glimpse at my new training wheels, the top notch ZTR Crest from Stan's No Tubes. I'll reserve my full review for now, but suffice it to say, the Crest are no second rate wheel set. Good enough to race right out of the box and weighing just over 1400 g, you can't beat the performance and value of this wheel! I cannot thank Stan's enough for their support this season and I cannot wait to bury the competition on the MTB.

Finally, be sure to support all our sponsors, including Gu Brew and Gu's newest drink, Roctane, which will ignite your performance.

Running time: 52 minutes

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Episode 31: An interview with Kenneth Walker on minority cycling

2012-01-28
Length: 1s

On the podcast this month, we talk with the founder of the Urban Kansas City Community of Cycling, Kenneth Walker. Ken is longtime cyclist, who is working to build a better, fitter community through cycling. He works to get urban minorities cycling and racing. Ken races himself, and recently saw his saw become Missouri State Road Champion.

Also on the podcast, I revisit my training and discuss where you should be in your own training! We have a comparison review of two INOV-8 shoes, as well, the INOV-8 F-Lite 195 to the X-Talon 212. While a bit like comparing a baking apple to a snacking apple, both are used for trail running, though neither seems ideally suited to the typical trail. The F-LIte is very much an light weight (195 g) all-purpose urban assault shoe. It is super comfortable and light, but never seems to find its niche on either the road or trail. On the road they feel "flat" and unlively, on the trail they deliver a tactile awareness, but fall short on responsiveness. However, this last point maybe more personal preference. I think they will offer a suitable alternative to my X-Talons for less aggressive X-Terra courses, and would recommend them for runners looking for a minimalist cross-trainer or a show that will allow for use on the road and trails; a side note, INOV-8 road specific shoes are NOT suited to many of trails due to lack of traction. The F-Lites offer good traction and hold well on wet rocks, but can hold a candle to the X-Talon in either of these areas. As far as trail shoes go, the X-Talon is simply the best shoe I've found. They fit like a glove, almost never cause blisters (which many shoes do on me), stick to almost any surface and give a tactile feel to the trail like no other shoe I've worn. The raised cleats offer an odd, somewhat slow feeling on paved sections, but also protect the feet from stones buy raising the foot off ther ground. 

My overall rating on the F-Lite is a B, based on what I expected compared to the X-Talon and Road-X shoes I've worn. They are a worthy buy and would work well in a variety of conditions. As for the X-Talons, I rate them as an A. They are durable (look at both shoes here) and offer superb performance on the trails, and are good enough to use in races with short paved sections. Bottomline, given the choice of free shoes or paying for these, I'll pay. 

The run time for this episode is 1:16:30


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Episode 30: Chef Biju Thomas talks cooking and the new Feed Zone Cookbook

2011-12-24
Length: 50s

On our final podcast of 2011 we review the latest VeloPress publication The Feed Zone Cook Book, by Biju Thomas and Allen Lim. Chef Biju and Dr. Lim vetted countless meals with the world's best endurance athletes in the most demanding test kitchens. Here, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance. The Feed Zone Cookbook includes:

150 delicious recipes illustrated with full-color photographs Allen Lim’s take on the science and practice of food Portable whole foods, including Lim's famous rice cakes and more Dozens of quick-prep meals for before and after workouts Shortcuts, substitutions, and techniques to save time in the kitchen Gluten-free and vegetarian alternatives to favorite dishes

I give the book and overall rating of A for delivering affordable, easy to make meals that inspire even the novice to ramp up their nutrition! 

Also on the podcast today, I update my own training and discuss what you need to be doing as we head into the new year! In addition, I review the INOV-8 Recolite 190. An all-purpose hiker, this light weight sandal gets high marks on comfort and looks, and serves a suitable shoe for light running and cross training. At just 190 g, you'l be hard pressed to find a comparable sandal for everyday use and recreation. With all that INOV-8 packs into their shoes, the Recolites fill a variety of roles and are competitively priced around the internet. Compared to my Keen sandals, these are more sure footed and lighter. Definitely, a worthy buy. I rate them as and A- only for the slightly larger than expected fit; though seems to have little impact on my comfort or performance. 

Finally, we want to remind everyone that the final Rudy Project Giveaway is up on Jan 1. Keep those questions and comments coming to our email. And don't forget to leave us a review on I-Tunes.

Running time is approximately 51 min.


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Episode 29: Updates, reviews and thanks

2011-11-20
Length: 33s

On this months Podcast we update my training progress and discuss what you should be doing with YOUR training. Special thanks go out to ongoing sponsors Rudy Project, Honey Stinger and Gu Brew, as well as new sponsor Maxxis Tires. Other thanks go out to my medical team Dr. Marchal & Jim Miller) and Darcy Norman at Athletes Performance.

Other topics covered this month include:

Building relationships is the key to good sponsorship   We're looking for guest co-Hosts!  Product review on Spider Tech pre-cut shoulder samples

I found that the versitility and durability of the product were exceptional. With strips for nearly every area of the body, its tough to find that variety. Plus the tape comes in a variety of colors. However, the pre-cut strips may not be adequate for all individuals and can be difficult for unskilled hands to apply. Fortunately, they make individual rolls too. So check out the full review! 

Training update and how to work through writers block on your plan. Plus tips for those coming back from injury. Book review 7-11, How an unsung band of American cyclists took on the world-and won

Other notes from the show include our new website coming Jan 1, thanks to Jonathan Hall at flyboxmedia.com and LIMITED COACHING AND TRAINING PROGRAMS.

Finally, keep those EMAILS coming and be entered to win some awesome Rudy Project eyewear! 

Music for this podcast was provided by Treadmill Trackstar and included:

I belong to you

Careen the cat

Shouldn't I take

Hands off



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Episode 28: Back at it! XTerra season recap and prepping for the off-season

2011-10-02
Length: 31s

After 4 weeks of recovery, I am back to podcasting! Though my recovery will be long, I am thinking hard on how to be better next year than this year, and I'm going to bringing those deliberations, ideas and plans to you.The podcast will be going through a reroganization, with a new website. thanks to Jonathan Hall. I hope to add more dynamic media on the blog including my training plans and logs.

On the Podcast

I mainly discuss what I learned from the past XTerra season. At the end of every season we all need to assess ourselves honestly and thoroughly. Leave no stone unturned. What worked, what did not. Where were you at you best, how can you best improve? More work off the bike, or more structure, or even less volume. Check it out and start making your own list!

Coming Up next

New book review on Geoff Drake's Team 7-11 book

Great new guests

Turning your assessment into a plan

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We're coming back this week!

2011-09-26

Have no fear, the podcast is coming back. A lot of schedules have been really screwed up, so its been difficult coordinate an interview. However, I've got plenty to talk about! I'll be checking in, reviewing the XTerra Season, including what I learned and what changes I'll be making for 2012 (on top of rehab). I'll also be discussing how to use your off-season effectively.

Don't forget to keep sending those emails. We have a double Rudy give away for the end of the year, including a BRAND NEW pair of Rydon glasses, and of course my personal pair of Noyz that I wore this season-barely a scratch on'em.

Check in.

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News from the trenches

2011-09-06

OK, so I'm out of the ICU and back home. I'll start coordinating my rehab soon and thought this would be a great opportunity to start a new feature at the podcast tracking the process of rehab back to competition over the next year. I'll likely be doing a number of short podcasts, like the Tipcast, discussing what my options are and deciding on a course of action to take, the early stages of training, as well as designing the whole plan. I can also post links to my TP data and more. Please send me emails on questions or suggestions for what you'd like to see! ESPpodcast@gmail.com

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Podcast Hiatus

2011-09-03

Just wanted to let everyone know that the podcast is on a short hiatus. I was involved in a serious hit and run accident 8/31/11. Therefore, I am unable to post the Aug podcast yet and probably won't have the next interview up until late Sept. Expect an abbreviated podcast soon. Until then, keep those emails coming!

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Episode 27: Dr. Hans Haverkamp discusses breathing, pulmonary function and asthma

2011-07-23
Length: 1s

ESP Podcast presented by Rudy Project and Honey Stinger.

On the second of two July podcasts we welcome Dr. Hans Haverkamp from Johnson State College to talk about pulmonary function and performance. Dr. Haverkamp specializes in asthma related research and presents his perspective on breathing and athletic performance. 

Also on the podcast we review Gu Brew electrolyte drink and discuss why less than ideal race preparation doesn’t automatically equate to poor race performance.

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Episode 26: Tour of the Battenkill's Dieter Drake

2011-07-05
Length: 58s

On the first of a July double header, Tour of the Battenkill race director Dieter Drake (pictured right) joins us for a discussion on what it takes to put one a big event, what's wrong with the governing bodies in cycling and where your entries fees go! He also talks about his junior development work with The Farm Team program he founded. Also on the show we review the new Rudy Project Tri Suit and remind everyone why training plans don't come with guarantees!

ON our next podcast we will be discussing pulmonary function and exercise with Dr. Hans Havercamp.

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Episode 25: Aero guro John Cobb discusses the secrets to getting fast!

2011-05-30
Length: 51s

On our 25th podcast we talk with time trial expert and aerodynamics guru John Cobb of Cobb Cycling. For more nearly 4 decades John has been a pioneer in cycling, working with some of the greatest cyclists in history, including Greg Lemond and Lance Armstrong. He shares his knowledge of aerodynamics with everyone. We discuss a broad range of topics from the myths of crank arm length, how low you should go, and why "...time trials suck!". If you're a road cycling or triathlete you will not want to miss this interview!

Also on tap, I review the Rudy Project Wingspan TT helmet, the Honey Stinger Waffle and discuss training and my season open at XTerra Smith Lake.

Finally, we're looking for spinal cord injured athletes! If you, or someone you know is injured and looking for training advice, EMAIL US! We'll be putting together some articles and a show dedicated to SCI persons.

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Episode 24: Olympian Andrew Weibrecht and cyclist Craig Dodson discuss community giveback

2011-04-30
Length: 1s

On this month's show we talk with two athletes trying to giveback to the community though the sports they love. First, Olympic Bronze Medalist Andrew Weibrecht discusses an upcoming event with Bill Demong to raise money for the Next Generation of Olympians held on May 10th at the Loeb Boat House in NYC's Central Park. Following Andrew is local elite cyclist and Director of the Richmond Cycling Corps Craig Dodson. Craig discusses the mission and ambition of RCC to become a leader in bringing cycling to community and building bridges with urban youth.  

In addition to the interviews, we have review the new Rudy Project Sterling Helmet, not to panic if your performance doesn't live up to your training, and why everyone needs to be part of the discussion with Richmond's World Championships bid. We feature new music from Treadmill Trackstar'slatest album, Leaving Ohio and remind everyone that our next guest, John Cobb will be on to discuss time trial fitting and bike position, so email your questions!

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Episode 23: Chris Carmichael of CTS and Paul Craig, president of Rudy Project North America

2011-03-24
Length: 1s

This month's show is jam packed with podcasty goodness! We talk with CTS founder, Lance Armstrong mentor and coach, and possibly the single most influential person in the web-base coaching industry, Chris Carmichael. Also on the podcast, we talk with Paul Craig, president of Rudy Project North America about the company, its history, the new Fluo Helmet and eyewear line and what it means to be the smallest company in the market. This was a great interview on the real world of eyewear!

In addition to the interviews, we review the New Rule of Lifting for Abs by Lou Schuler and Alwyn Cosgrove. The book is anything but an abs only book and a great total body rules book for strength and fitness. We have news and notes, a special announcement, and we feature new music from Treadmill Trackstar's latest album, Leaving Ohio.

As I said, jam packed with podcasty goodness!

 

Chris Carmichael, endurance, lance armstrong, Rudy Project, new rules of lifting

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Episode 22: 2010 Triple National Champion Todd Wells

2011-02-26
Length: 1s

On our February 2011 podcast we sit down with MTB and cyclocross National Champion Todd Wells (Specialized). Todd talks about his dramatic 2010 Cross win, what it takes to race at the top of both sports, his long-term goals and even his secret love of golf! Todd's an amazing athlete with a great personality, you won't want to miss this.

Also on the podcast we welcome new sponsor Audible.com and invite our listeners to support our podcast by trying a FREE 14 day trial from Audible.com. 

We review Zinn and Art of Road Bike Maintenance (5th ed).

We hit the mailbag to answer questions on Tabata training and Base miles.

Finally, we feature two great songs from Treadmill Trackstar in a lead up to the release of their new album on March 1. All current music is available now for a donation of your choice! 

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Episode 21: Kicking off a new year with Dr. Tom Swensen

2011-01-30
Length: 1s

On our first podcast in months and the first podcast of 2011 we are talking with our first podcast guest, Dr. Tom Swensen of Ithaca College. Now Dept. Chair of the Exercise and Sports Science, Tom and I discuss his latest research on Betaine and Omega 3 supplementation, HIIT training, cycling, training and so much more. We've been on hiatus for a while, so this podcast is super sized and chaptered, so don't worry if you can't fit it all in at once!

Also on the podcast, I talk about the Rudy Project giveaway for 2011, research for interested cyclists and upcoming guests, Chris Carmichael and Todd Wells.  

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Still out there!

2011-01-12

Hi all,

It has been a long time since our last podcast, but the light at the end of the tunnel is nearly here! First, we want to send out our deepest regrets to Aldo Sassi's family. I was scheduled to interview Sassi the weekend of his death, but could not reach him. I read the news Monday morning. However, we plan to build on the loss of Sassi's great mind and bring to you amazing guests in 2011, plus some great offers and opportunities from our sponsors.

The Next podcast will be up very soon!

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Episode 20: Shaun Huls joins us to discus the modern SEAL and their training

2010-10-03
Length: 48s

On this podcast we talk with Shaun Huls from the Advanced Expeditionary Force SOCOMM at Camp Little Creek in Norfolk VA.  A strength and conditioning specialist, Shaun has worked with elite and pro athletes in football, baseball, track and field, MMA and endurance sports.  Shaun and I discuss the modern SEAL and the differences between training for military special op's training and sports.  If military training or fitness is your interest, this is a talk you won't want to miss!

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Episode 19: Author Matt Fitzgerald joins me to discuss his book Racing Weight

2010-08-14
Length: 1s

On our long awaited return to the podcast, we are chatting with author and athlete Matt Fitzgerald to discuss his latest book RACING WEIGHT How to get lean for peak performance. Get a chance to learn some of what's in the book and why you should read it!  We also discuss some of the myths of weight loss and gain, year round goals and supplements.

 

Also on the podcast, we hit the mail bag and revisit HIIT.  Learn about the latest research on why HIIT MUST be part of every athletes program.  Don't miss out!

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ESP Tipcast 8: Back from the dead!

2010-07-12
Length: 18s

On this Tipcast we talk about where we've been the past 3 months and what's on the horizon.  We also cover some of the latest sports science that was discussed at this year's ACSM Annual meeting in Baltimore.  Finally we are looking for development help with the show. If you have the skills and want some help with your own training, drop us a line!

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Episode 18: Olympic Bronze Medallist Andrew Weibrecht on Alpine Skiing

2010-04-06
Length: 1s

On this big bumper edition of the podcast we hit all the topics and come back with one of America's hottest new athletes, Alpine skier Andrew Weibrecht.  At just 23 years old, Weibrecht made the Olympic team in daring fashion only to surprise the biggest names in the sport of skiing by producing his best ever international result in the men's Super G to take home a bronze medal.  We talk with Andrew on the sport of skiing, his development and his training, as well as some less known facts about the sport.

Also on the podcast, we skip our Tipcast and not only discuss the the latest research on strength training and cycling, but also hit the mailbag and address the myth of base miles and capillary beds. Finally, our 18th podcast is getting some new music.  Treadmill Trackstar returns with their first album in almost 14 years and you can hear the music here!

Sit down, or pop in the ear buds, you won't want to miss this podcast!

If you get hungry, pick up some Honey Stinger Bars! 

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ESP Podcast: Upcoming guests

2010-03-11

Coming up on our next podcasts we will be discussing the world of XTerra with one of the world's best, Conrad Stoltz!  Also on tap is a discussion with one of America's next gen Alpine Champion's, when Olympic Bronze Medalist Andrew Weibrecht joins us.  Finally, we're excited to be talking with author Matt Fitzgerald on his book, Racing Weight, and Tom Swensen returns for a friendly debate on VOLUME vs INTENSITY!

Checkout our next Tipcast next week where we hit the mail bag for a question on volume vs intensity, and we talk about the latest research on strength training and endurance training.

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Stay Tuned! New TipCast on its way

2010-03-04

Stay tuned for a new Tipcast within the next week!  With just one semester of classes left and some big research projects  starting, I've had to shift my schedule around.  We have some great shows coming up, though, and hopefully a big podcast announcement for June!

 

Up on the next Tipcast: We go to the mail bag and answer that increasingly stale question: VOLUME or Intensity, I'll also discuss the latest research on cycling specific strength research.

 

Next Podcasts will definitely include: Interviews with Tom Swensen on training and supplement research, a confirmed date with Conrad Stoltz in up for April, too!  In the meantime, keep the emails coming.

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ESP Tipcast 7: Play Catch-up with News and Notes from ESP

2010-02-09
Length: 11s

On the latest TipCast we catch up on the last month, talk about opportunities for web saavy athletes, upcoming research for you, and congratulate one of the U.S.'s next great skiing champions, Andrew Weibrecht, from Lake Placid, NY.  Don't miss it!

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ESP Tipcast 6: Racing Weight: Review

2010-01-08
Length: 16s

The ESP TipCast hits 2010 running, by helping to shed those excess holiday pounds with a review of Racing Weight: How to get lean for peak performance by Matt Fitzgerald. Far be it from me to divulge all that the book entails here, but rest assured if weight is a concern this book is a good place to start. Far better referenced than most books in its range or genre, Matt outlines useful and sensible strategies for both determining and achieving your optimal performance weight. Designed for broad audience, the book will provide beginners to the elite useful tips for achieving your weight goals. Stay tuned for an upcoming discussion with Matt on an upcoming podcast, and drop us questions at ESPPODCAST@gmail.com.…

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Episode 17: Darcy Norman returns to talk strength training and optimizing performance

2009-12-26
Length: 1s

On the final podcast of 2009 co-host Isaac Howe and I chat with Darcy Norman about why, when and how of strength training for endurance performance. We discuss why weight gain concerns over strength training are unfounded, why strength training means far more pumping iron, how to implement your individual program and how strength and the FMS fit into a year-round program. Darcy also gives us the inside scoop on the latest happenings at Team Columbia-HTC; 86 wins don't happen by luck! We also thank our two biggest supporters, Honey Stinger (www.honeystinger.com) and Rudy Project (rudyprojectusa.com).…

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Episode 16: Special Guests Isaac Howe and Ben Zawacki on the US Pro Cycling scene

2009-10-31
Length: 1s

After a long break the ESP Podcast returns to discuss what its like to race the US Pro circuit with two emerging riders, Isaac Howe of Team Mountain Khakis, and Ben Zawacki of Richmond Pro Cycling. Isaac and Ben talk about * their experiences racing * the high points of the season * the trials of recovering and training around a busy race schedule * Junior Racing and Tips for juniors * Goals for 2010 and everything in between! Also on the show: * Thinkfastmovefaster.com bringing the latest and great fitness and training information to RICHMOND and the U.S. * RUDY PROJECT'S GEAR DEAL AND SUN GLASSES COMBO Don't miss out!…

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ESP Tipcast 5: Hemotological (Blood) adaptations to endurance training

2009-10-06
Length: 14s

On the latest TipCastwe discuss why hematocrit & red bllod cells aren't the end all to endurance performance and why hematocrit decreases represenent a positive adaptation to training! We also discuss why athletes need to carefully consider when to give blood, because the loss of both red blood cells AND plasma can greatly limit performance. Don't miss it!…

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ESP Tipcast 4: Exercise induced cramps

2009-08-25
Length: 12s

On the latest Tipcast we discuss the latest research on cramping, what causes them and what does not. We also discuss what you can do to reduce your risk for cramping during your big event! Don't forget to checkout our companion articles at Active.com. Finally, we pay tribute to some of the outstanding ESP Athlete achievements of the season. Don't miss it!…

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ESP TipCast 3

2009-07-25
Length: 5s

On TipCast 3 we are discussing the latest research on exercise and SCUBA. For all the divers who were forewarned about exercising before or after your dive, we present data from Croatia that shows that exercise around the time of your dive may not just be safe, but it may actually be advisable! Don't miss out on the show or our companion article at ACTIVE.COM.

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EsP Tipcast: Caffeine & thermoregulation, and the latest on cold water immersion

2009-06-18
Length: 7s

This TipCast debunks the myths surrounding caffeine and its use in hot weather. We also touch on data showing the superior effects of cold water immersion for reducing body temperature. Be sure to checkout ACTIVE.com and the companion article on Caffeine…

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Episode 15: Darcy Norman on in season strength and condition in endurance athletes

2009-06-07
Length: 47s

ESP Podcast 15 announces our new logo and our new relationship with Active.com and celebrate by bringing back Darcy Norman of Norman Kinetics to discuss the latest from Team Columbia, how to incorporate conditioning during the season and much more! We also discuss the latest on HIIT training and lactate on the Sixth Sense Analysis, plus review the Rudy Project Free Gear Project.…

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Episode 14: The Science of Doping: A Discussion with Dr. Donald Berry

2009-05-12
Length: 40s

We talk with Dr. Donald Berry on the problems endemic with drug testing procedures, and why positive doesn't always mean guilty. Dr. Barry, Chair of the Dept. of Biostatistic at the University of Texas, talks about his commentary in Nature, and what needs to be done to fix the problems with drug testing. We also announce Rudy Project's daring Free Gear Deal; over $450 of product for just $220!…

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Episode 13: Sports Nutrition for Peak Performance

2009-03-06
Length: 46s

Episode 13 is brought to you by Honey Stinger. We welcome internationally recognized sports nutrition expert Dr. Jose Antonio to the podcast. Dr. Antonio is the CEO of the Internation Society of Sports Nutrtion (ISSN) and the co-host of the Strength Power Hour and Performance Nutrition Show. He discusses the latest science on supplements and busts the high carb diet myth. Don't miss the opportunity to gain an edge on the competition with this show! On the Sixth Sense Analysis, we discuss some emerging research on Beta Alanine supplementation during HIIT, as well as recent research showing how runners can gain an edge through CORE training and compression stockings. Finally, we feature Careen the Cat, the latest track from South Carolina band, Treadmill Trackstar.…

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Episode 10: Functional Movement Screen with Darcy Norman

2009-03-03
Length: 1s

After some technical difficulties we have reposted Episode 10. The podcast returns with a discussion of the Functional Movement Screen with Darcy Norman of Norman Kinetics. Darcy currently works with Columbia Sport Pro Cycling (formerly T-Mobile) and brings a unique approach to training and conditioning. Learn more about Core training at Athletes Performance. We also feature the latest release from Jon Ososki.…

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ESP Tipcast 1: Periodizing your training

2009-03-02
Length: 18s

The first ESP Tipcast kicks off with a review of periodization. Stop on by and pick up great tips to plan your best season ever!…

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Episode 12: A Dog in a Hat

2009-01-30
Length: 44s

Former Pro cyclist Joe Parkin joins us to discuss his days as a pro cyclist and his new book, A Dog in a Hat. If you've ever dreamed of a pro cycling career or wanted a behind the scenes views of blue collar cycling, this is the book to read! We also talk about new 10 min Tipcast shows and why there's not a lot of Mojo in the concept of base miles. Don't miss it!…

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Episode 11: 2008 Wrap-up with guest Isaac Howe

2009-01-12
Length: 31s

On our 2008 wrap up show we go to the mail bag and answer a host of questions related to the FMS, year-round conditioning and more. We also catch up with neo-Pro Isaac Howe and talk about life as a college grad and neo-pro with Team Mountain Khaki.…

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New Episodes coming

2008-09-21

A crazy month in Richmond has left us buried here in work. But fear not, we will be returning with shows with great guests and features in October and November, maybe sooner. Stay tuned!…

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Episode 9: Olympics Wrap-up and More

2008-08-27
Length: 30s

On this month's show we talk Olympics news and talk about some changes to the podcasts, including upcoming guests. Future guests slated are: Cycling Legal expert and former Olympian, Bob Mionske Darcy Norman of Norman Kinetics, where we'll be discussing the Functional Movement Screen and its application to endurance sports Dr. Bill Kraemer, one of the world's leading experts on strength training.…

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TAKE THE ESP PODCAST SURVEY!

2008-08-09

If you listen to the ESP Podcast then stop over at ESPANSWERS.com and take our podcast survey! Tell us what you like, don't like and anything else.…

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Episode 8: Hydration

2008-07-17
Length: 1s

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!…

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Episode 7: Heat Stress & Activity: How to beat the heat!

2008-06-24
Length: 52s

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!…

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Episode 7: Heat Stress & Activity: How to beat the heat!

2008-06-16

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!…

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Episode 6:

2008-05-28
Length: 32s

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.…

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Part 2 of Episode 5: HIIT Discussion with Dr. TOm Swensen

2008-05-02
Length: 1s

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

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Episode 5: Volume vs Intensity: Exploding myths & improving performance

2008-04-23
Length: 30s

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Episode 5: Volume vs Intensity: Exploding myths & improving performance

2008-04-09

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.…

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ESP I-POWER PODCAST #4 Show Notes

2008-03-12
Length: 32s

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.…

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ESP I-POWER PODCAST Line-up Change

2008-02-28

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.…

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ESP I-POWER PODCAST Episode 4: Volume vs. Intensity

2008-02-22

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…

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ESP I Power Podcast 3 Show notes

2008-02-07
Length: 32s

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 – 12 weeks (Nov-Jan) PRE-SEASON – 8 weeks (Feb-Mar) IN-SEASON 1 – 12 weeks (Apr-Jun) IN-SEASON 2 – 12 weeks (Jul-Sep) This leaves October open, which is often a ‘gray’ area of the year. However, it’s 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: Let’s 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 isn’t 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, that’s about 14 of training with rest days. Then you start over again.…

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Episode 3: Applied Strength & Power Training for Endurance

2008-02-07

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.…

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Podcast Alley Reg

2008-01-22

My Podcast Alley feed! {pca-2a260c40086aeecb94b124852189ca2e}…

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Episode 2: Strength & Conditioning for Endurance Athletes

2008-01-17
Length: 29s

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.…

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Episode 1: Yearly Planning and Non-Linear Periodization

2008-01-17
Length: 26s

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.…

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ESP Podcast

The latest in endurance training, strength and conditioning with the world's leading experts and athletes. We offer product reviews, prize giveaways, and great music too!

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