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.

We are excited to talk with Tamira Jenlink, the Leadville Race Series Race Director about this years event and the need for changes. Leadville 100 Race Changes: A Focus on Safety and Communication (2024)

This discussion dives into the 2024 Leadville 100 race updates, highlighting how they affect racers, crews, and spectators.

Key Themes:

• Safety First: Changes address managing race growth and participant safety.
• Communication is Key: Clear instructions and planning are crucial for a smooth race.
• Logistics Matter: Organizers discuss specific changes at aid stations, shuttles, and crew access.

The Bigger Picture:

The goal is a positive experience for everyone involved.

Beyond the Basics:

The conversation goes beyond the 2024 changes, touching on various race aspects:

• Crew and pacer logistics
• Wristbands and bibs
• Drop bags
• Avoiding fire-affected areas due to the Twin Lakes Fire Station
• Alternative training options

Spectators and Support:

The role of spectators and qualities of a good pacer are also addressed.

Course Specifics:

Hope Pass, May Queen aid stations, and the finish line are briefly mentioned.

The Final Word:

The importance of reviewing the athlete guide and following race guidelines is strongly emphasized.

The conversation revolves around Cole Chlouber's new book, 'Grit, Guts, and Determination: My Tale of a Cowboy, 100 Miles of Dirt, and a Town So Magical, They Had to Save It'. Cole shares his motivation for writing the book, which is to tell his father's story and spread awareness of his accomplishments. The book covers his father's childhood, his involvement in the Leadville race series, and the challenges he faced. The conversation also touches on the impact of Leadville on the community and how it has changed over the years. Leadville has transformed from a gritty mining town to a thriving community with a strong athletic culture. The Leadville Trail 100 race has brought in $20 million annually to the community, supporting local businesses and attracting athletes to make Leadville their home. The book about Ken Chlouber and the race highlights the growth and changes that have occurred over the years. Cole Chlouber, the son of Ken Chlouber, has transitioned from working with Lifetime to selling cars and enjoying outdoor activities. He plans to return to Leadville for the bike race and continue supporting the race and community.

Buckle Up with Simon and Brian welcomes ultra runner Anthony Lee! Anthony dives deep into his life-changing journey with the sport, including his impressive recent win at the Big Horn 100.

He opens up about his early struggles and how the supportive ultra running community became his turning point. Anthony shares his training secrets, including his surprising switch to a high-fat, low-carb diet. Listen in for his race experiences at Hurt 100 and Mount Fuji, plus a peek at his upcoming adventures in Quebec and Montana.

This episode focuses on recovery strategies –– a crucial aspect of Anthony's success. He emphasizes the importance of a high-protein, high-fat diet to rebuild muscle and minimize inflammation. He dives into how prioritizing recovery allows him to race hard and bounce back quickly.

Anthony also relives the thrilling competition and challenging terrain of the Big Horn 100. He shares his personal philosophy of staying grounded and positive, win or lose. Plus, he discusses the importance of diversity and representation within the running community.

Anthony Lorubbio from Recal Travel joins Simon and me on the show this week for the first part of a two-part series. Anthony presents the High Altitude Breathwork Training course, which Simon and I will be undertaking over a five-week period. Stay tuned for part two in five weeks to hear about our experiences with Anthony! Anthony Lorubbio, the founder of Recal, delves into the advantages of breathwork training for athletes and adventurers. Recal's program merges mindfulness with adventure travel, emphasizing breathwork as a technique to manage anxiety and boost performance. The five-week high altitude breathwork training aims to enhance participants' breathing efficiency, increase carbon dioxide tolerance, and facilitate bodily adaptations. Suitable for individuals aiming to excel at high altitudes, from casual hikers to endurance athletes, the program also fosters mental resilience and overall performance improvement. The five-week curriculum emphasizes pre-acclimatization and preparing the body for high altitudes. Week one involves evaluating the starting point and understanding progress measurement. Weeks two and three entail more rigorous exercises and sport-specific motions. In week three, a sports mask is introduced to create resistance and strengthen respiratory muscles. Week four represents the peak intensity, while week five focuses on breath hold exercises as part of a taper week. The program advises training 5-7 days a week for 15-20 minutes each day, which can be integrated into existing routines as a warm-up. While not a substitute for mountain acclimatization, the program serves as a complementary approach to boost performance.

Recaltravel.com

On Friday, June 24th, the 2024 Triple Crown of 200's will begin with the Tahoe 200. This week, our special guest is someone who requires no introduction. Candice Burt is revolutionizing the ultrarunning world through the development of unique non-repetitive 200+ milers. Candice, who is known as the Queen of 200s and the founder of Destination Trails, delves into her experiences in the world of ultra running and the inception of her renowned 200-mile races. She recounts her beginnings in ultra running and the motivation behind organizing the inaugural 200-mile race, the Tahoe 200. Candice also discusses the evolution of her race series, such as the Triple Crown and the recently introduced Arizona Monster 300. She underlines the significance of community and the distinctive race experiences offered to runners of all skill levels. The discussion emphasizes the importance of giving back in the trail running community, highlighting the indispensable role of volunteers in making races a reality and encouraging trail runners to contribute. Furthermore, the conversation explores the future of ultra running, focusing on the increasing popularity of 200-mile races and the potential for live streaming and media coverage. Candice Burt, the visionary behind Destination Trails, reveals her upcoming endeavors, including participating in a transcontinental race and completing the Arizona Trail.