ATC 230: Safe Supplementing, Banking Sleep Before All-Nighters, HIIT For Faster Mitochondrial Gains, Determining Your ‘Best’ Triathlon Distance, and More

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On this episode of Ask The Coaches:

• Tainted supplements and safe supplementing
  • IVs for athletes – know the rules and what’s allowed
  • L-Carnitine?
• Followup from ATC 228 on sleep needs before late-night or all-night competitions; more from the research:
  • Active Voice: Does Banking Sleep Before Sleep Deprivation Improve Physical Performance?
  • “In each condition, subjects performed six nights of either EXT or HAB at home followed by an assessment of motor performance and neuromuscular function at baseline (D0) and after one night of TSD, i.e., 34–37 h of continuous wakefulness (D1).”
  • “The main finding of our study is that physical performance was improved in the sleep extension condition. Indeed, the time to exhaustion (test of sustained isometric muscle contraction) was increased compared to the control condition. Altogether, the findings suggest that “banking” sleep improves motor performance in a manner mediated by perceptual and cognitive factors. The longer the exercise (endurance activity), the more beneficial sleep extension may be—especially in a particular sport competition where sleep deprivation tends to prevail, e.g., as in ultra-endurance races where sleep can be a limiting factor. We also believe that the beneficial effect of sleep extension would be accentuated in people who are chronically sleep deprived for multiple reasons.”
• Study mention; comparing high-intensity vs. aerobic training on mitochondrial development:
  • Superior mitochondrial adaptations in human skeletal muscle after interval compared to continuous single-leg cycling matched for total work
  • “High-intensity intervals compared to moderate-intensity continuous training in cycling elicited superior mitochondrial adaptations in human skeletal muscle despite equal total work. HIIT = 4 x 5 @ 65% max watts; aerobic = 30min @ 50% max watts.”
  • Volume was the same in both conditions – aerobic training would require more volume than HIIT to get the same gains.
• Is there a way to determine which of the four triathlon race distances you’re built to perform the best in? Long course vs. short course, etc. Can you use past results to judge what distance triathlon is the strongest?
  • Also factoring in what you’re able to do with training given other life obligations and how that plays into ideal distance to focus on.
• Ironman veteran taking on her first stand-alone marathon, specifically the Glacier 3000 in August in Switzerland, on a glacier and up a mountain with 1,900 meters of elevation gain.
  • Should I also add leg extensions and gym workouts?
  • Hiking and running combos?
  • Trail running over or at MAF?
  • Using a high altitude tent; when to start sleeping in that?
• Female runner having trouble with health and weight issues. Also dealing with grave’s disease, IBS, depression and taking a progesterone-only BC pill. Question on weight loss; despite decent miles and eating well weight is not budging. What to do?
  • Our episode on natural healing for depression with Dr. Tamsin Lewis.
• All the focus on female amenorrhea on the podcast lately: is this really that common?
  • Meanwhile, it seems like overfat athletes is more of a problem; what are the effects of training too much with impact while too heavy?
  • Tawnee’s blog response to this question and outlining the real deal with amenorrhea.
  • Our podcast with Nicola Rinaldi, PhD, on healing amenorrhea.
  • Matt Bach will be joining Life Post Collective to talk about the male version of this.
  • More resources for female athletes dealing with hormonal issues over atLPC.
  • Use code “ep2017” for your first month free on LPC!
• Question on training for Boston, followed by an ultra four weeks later, and then later this year another marathon and ultra – how to structure training and where to fit in long runs while accounting for recovery that’ll be needed and mitigating stress.

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