Today we discuss listener questions:
– How to reconcile Sports and the Environment
– Low Bone Density … what now?
– Prepping for a Hilly Race … How and When should I start? + how to shift!
– Sleeping less than 6 hours
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TOPICS AND LINKS FROM TODAYS SHOW:
1) Katie how can we be both eco-friendly and optimize for sports?
- See https://www.bbc.co.uk/news/health-46865204 I’m really curious whether/how these recommendations work for athletic diets. * In general, how can athletes minimize their environmental impact? Biking instead of driving is easy, but are we negating it all when we fly around the world to race? Or all the gel wrappers?
- pro-tested, pros closet, thred-up for 2nd hand gear, buy used bikes
- carpool to races/race local — why do we obsess over the big races like Leadville when locally, there are options that will likely be more fun!
*LINK TO MOLLYS ETHICAL EATING PIECE IN OUTSIDE—we buy the whole side of beef. full cow, for example. grow your own, even in an apartment, w stuff like cilantro, tomatoes; buy seasonal
- DIY your bars/drinks/buy bulk like those in our last guest, Matthew Kadey’s book ‘Rocket Fuel’
2) Erica Asks about Bone Density
- Look for support in testing and training, especially strength training. Set goals around strength.
- we will definately look for experts (and would love suggestions!) to have on the show
- Functional medicine –https://chriskresser.com/how-to-keep-your-bones-healthy-on-a-paleo-diet/
- Functional Medicine – search for doctors
Studies
- https://onlinelibrary.wiley.com/doi/abs/10.1002/jor.1100020404 ; Low bone mineral density is two to three times more prevalent in non-athletic premenopausal women than in elite athletes https://bjsm.bmj.com/content/39/5/282.short
- https://link.springer.com/article/10.2165/00007256-199316050-00003 In young adults, the highest BMC and BMD values have been found in strength and power-trained athletes, while endurance activities such as long distance running and swimming seem less effective with regard to peak bone density. Intensive endurance training may even be associated with amenorrhoea and decreased trabecular bone density in young females. However, after menopause female athletes show greater bone mass indicating that they do not share the accelerated decline in BMC observed in a nonathletic population.
3) I’m targeting a hilly race in July and am relatively new to training, should I be focusing on climbing?
– shifting
– standing
– speed and coordination – become a great cyclist in your ‘base’. Can specialize as race approaches a bit more
