In this conversation, Simon and Brian discuss their recent race experiences and the challenges they faced with heat and altitude. They invite Alex Larson, a registered dietitian, to provide tips on nutrition and hydration for endurance athletes. Alex shares insights on fueling for summer race conditions, managing hydration in hot and humid environments, and the importance of electrolyte balance. She also discusses the individual variability in sweat rates and offers recommendations for determining hydration needs. The conversation highlights the significance of proper nutrition and hydration in optimizing performance and preventing dehydration and GI issues. The conversation covered various topics related to nutrition and hydration for endurance athletes. They discussed the importance of testing for sweat rate and sodium loss, the difference between calories and grams of carbs, the challenges of nutrition and hydration at high altitude and in high humidity, the impact of intermittent fasting on performance and recovery, and the approach to body composition for endurance athletes. The guest, Alex Larson, provided valuable insights and recommendations throughout the conversation.

Gavin Woody isn't your average athlete. He thrives on pushing his limits in grueling adventure races and ultra marathons, conquering iconic challenges like Badwater, Hardrock, and even the famed Iditarod Trail. But for Gavin, it's not just about the finish line. He prioritizes staying healthy and injury-free to keep exploring the world's most demanding terrains. Hot yoga and strength training are key components of his routine, ensuring his body is ready for whatever nature throws his way. This focus on longevity recently led Gavin to take a more strategic approach at the Tahoe 200. Prioritizing sleep and a steady pace proved successful, and now he's setting his sights on a new frontier: Expedition Alaska. This epic 5+ day, 300+ mile adventure race will test Gavin's physical and mental fortitude as he treks, mountain bikes, packrafts, and navigates glaciers using only a map and compass. But Gavin's adventures aren't just solo endeavors. He cherishes the camaraderie forged on the trails. They'll delve into the power of teamwork and strategic division of labor in these races, highlighting the importance of mental toughness, precise navigation, and of course, proper nutrition – fueling their bodies with a variety of foods to conquer these incredible distances. Beyond personal achievement, Gavin is driven by a desire to give back. He's participating in Expedition Alaska to raise funds for four incredible non-profits supporting Gold Star families, Veterans, and First Responders. You can contribute to this worthy cause at https://give.guardianrevival.org/campaign/595428/donate. Join us as we explore the world of adventure racing with Gavin Woody. Follow his journey on Facebook https://m.facebook.com/gavin.woody/ and Instagram https://www.instagram.com/gavinwoody/

In this episode, Simon and Brian discuss their experiences with high altitude breath work training. They start by explaining the breath assessments used to determine dysfunctional breathing and carbon dioxide tolerance. They then discuss the importance of controlling the exhale during the carbon dioxide tolerance test and the role of CO2 in breathlessness. They also touch on the effects of altitude on the test results. The conversation then moves on to the practice of hyperventilation and its impact on breath-holding ability. Finally, they demonstrate the 'breathe light' exercise to train the chemoreceptors in the brainstem to tolerate higher levels of CO2. The conversation focused on the experiences and takeaways from the five-week breathwork training program. Both participants mentioned the challenge of finding time for the exercises but acknowledged the progress they saw in their breath assessment scores. They also discussed the potential benefits of the training in improving performance at altitude. While it was difficult to determine the exact impact of the breathing exercises, they felt that it had a positive effect on their ability to control their breath and stay in lower heart rate zones during physical activities. Overall, they found value in incorporating breathwork into their training routines.