Dr. Stacy Sims joins us today to share her experience in altitude, heat and the sex differences in sports training and nutrition. Stacy has worked with many organizations including Clif-Bar, USA Cycling, Standford University and her own company Osmo nutrition.
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TOPICS AND LINKS FROM TODAYS SHOW:
- Stacy’s Athletic Palmairs (Bio)
- Tell us about what and where you do what you to these days = 12 projects, marine science, female athlete health, marine peptides,
- Roar – What would you change if you did a 2nd edition of the book? change heat – women need ‘primer’ heat exposure
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microbiome
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master and menopause
- HEAT
=> adapt – cardio adapt, sweat sooner , more dilute, more blood vol
=> sauna or spa – passive heat ex. while dehydrated 7-9 days in a row
=> temps? 40-42c hot tub palms and feet in + SAUNA = 60-180 (top and bottom levels) = monitor resting hr
=>
=> race venue early and hiit middle of day, air conditioning
=> youth before puberty not cope as well, slow to sweat and drink => hormones come after puberty, women need primer->
=> masters, after menopause – cool beverages, passive heat exposure, no sunburn as ruin skin temp (UV protecting layers)
=> over-dress???? possible psychological? or placebo
- ALTUDE?
= sea level to altitude – challenge to o2 delivery -> blood vol expansion can help (include more red cells)
= also more carb/hydration at altitude
= altitude then
- ALtitude for females
= high hormone phase – higher resp. distress
= higher carb at altitude and harder to access at high hormone phase -> heat adapt would help
= can maintain every ~5 days
= fly in and fly out within 24hrs if no prep, otherwise 14-21 days is ideal. 3-4 days is worst but then rebounds ( there is individual difference )
= weekends in mountains ahead of race w. riding and then sea level sauna could be a great combo
= altitude tents = sleep quality is an issue, fitness
- Biggest downfalls at Leadville misstepttep nutrition (increase carb and hydration) and sleep and recover (nutrient timing – post workout)
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- Mapping Menstrual Cycle
=Fitter woman –
= Hello CLUE –
= GOOGLE –
= make sure to track mood, feeling, training, and see patterns
= training peaks
- Adjusting nutrition and zones/threshodl for high hormone phase of period
- Timing Period?
= off of birth control?
= birth control may blunt adaptation to HIIT
= never in low hormone state, start bleeding – folicular phase first 2 weeks, then high hormone phase (luteal or high hormone phase)
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- Athlete Under-eating – Talk me through this concept of an overweight athlete and how to implement changes without tipping things too far?
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low energy availbility – need enough food to keep resting metabolic functioning (breath, endocrine, etc)
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adding daily living more cals
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ading training more cals
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if drop cals then rmr then fatigue, more fat, in only 4 days see thyroid dysfunction = eat more??
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even 500 kcal will get there.
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timing calories can help –
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workig athletes who delay will see symptoms of relative energy def. (catabolic state)
