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SHRED GIRLS – A new fictional book by Molly Hurford for young ladies who like bikes!
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BIO
Steve – coach college and pro runners, 2016 Olympian, had top athletes in worlds and Boston Marathon.
– known for asking questions and using questionnaires with his own athletes
Brad – a writer, started in Mackenzie working with top performers. Saw corporate stuff would work with athletes and vice versa. Writes for New York Times and Runners World Magazines.
SHOW NOTES:
1) bio
2) how did book partnership happen?
steve- knew via twitter, send an email about writing a book and turned out they both were intending to do a book on the same topic.
–
3) easiest and hardest part about collaborating
Brad
– easiest – another person to run things by.
– hardest – to let go of ideas
– a writer needs to have some ego to put something out
Steve
– easiest – writer’s block- pass it on
– hardest – not married to any idea
4) sleep
– it is when you get better. rebuild the stores
– drugs try to increase much of what is max during sleep (HGH / testosterone etc)
– increasing marginal returns -> extra hours pack a lot of benefits (ie. more after 8hrs)
– if delay going to sleep the body doesn’t start the natural hormone
– melatonin ? – not sleep aid but a trigger. Timing is important. At the wrong time it can delay quality, delay onset. Time it with 1-2 hrs before bed as natural light decreases (sunset)
– don’t use chronically. Save it for the time change.
– lower hanging sleep helpers => caffeine intake, screens before bed, sleep with a cell phone in bed.
– mindset shift –> we get excited about big workout or project but put same focus/excitement for sleep.
What is good sleep?
-> molly bicycle article “I tracked my sleep for a month and is what happened”
-> new york magazine- sleep trackers cause worse sleep article
-> feel well rested and not falling asleep and can go to sleep and fall asleep.
-> snooze button – book talks about falling asleep without an alarm. Be against smooth, the extra 15 min isn’t restful.
5) Sleep Hygiene
– get natural light during the day – get outside
(Circadian rhythm and melatonin cycles)
– watch exercise before bed
– ideally caffeine out at least 6hrs before bed
– no other activities in bed (emails etc)
– no booze before bed (not deep sleep, poor quality sleep)
– blue light exposure – 4 hrs before bed
*F.Lux and night-shift
– cell phone out of the bedroom (angst/nerves)
(Try notebook for ideas/ thoughts)
6) alternating hard: easy in life and traininG
– routine
– growth moments
– hard-core athletes motivated to work, but very hard to rest. Elite marathoners and CEOs all want to grind away, step back and achieve more
– hard work needs to be focused, needs a point
– schedule rest? Programming rest (not a number but emphasis on recovery, sleep hygiene practices)
– track sleep by asking how tired? How much quality sleep?
7) Burnout
– stress + rest = growth
– if you get close to the line, easy to go too far.
–
8) purpose, goal, why?
– have a why. Don’t ‘just go thru the motions’
– Try to ask why you compete?
– if not pro?
– 2 main reasons
A) external validation (result, social etc) risky
B) internal (feeling, community, confidence)
– process oriented – try to engender the processed oriented
– how to change a mindset? Tough but education and second to change story tell them.
9) how has this book helped you.
Brad – sleep,
– having a why (writing as performance)
– enjoy the process
– working in chunks (90-120 min writing)
** always exceptions
Steve- create your own way/spin to accomplish these things
– be in your own head (meditate) on runs for a period
– not optimizing everything. No one perfect
10) social
Book will be any retailer for June 6th, 2017
