The Athlete’s Garage
Can the pursuit of high performance come at the cost of health Doctor Izzy Smith

Can the pursuit of high performance come at the cost of health Doctor Izzy Smith

September 16, 2020

In this episode, I sit down with Doctor Izzy Smith to chat about how to train like a boss while also maintaining optimal health.

Izzy speaks about the health benefits of exercise, how to optimise recovery, if there are any detrimental effects of too much training, whether you should train if you're sick, training considerations around the menstrual cycle, and much more!

This is a highly informative and fun chat with Izzy, and can't wait for you all to hear it. Enjoy!

Timestamps
3:00- Getting to know Izzy
11:20- The health-benefits of running
18:20- The physical activity guidelines of Australia
21:52- Can too much training be a strain on the heart?
31:40- How to make the most of your rest days
38:35- Should you train while you are sick?
42:57- How the menstrual cycle affects training capacity
47:52- Types of fatigue

Get in touch with Izzy
IG: @drizzyksmith
Website: https://www.doctorizzysmith.com/
Podcast: Behindtheuniform


Get in touch with Trang
Email: trang@themotionmechanic.com
Instagram: themotionmechanic

 

From elite athletics to helping athletes with their recovery with Jamie Stratton from AIM Sports Recovery

From elite athletics to helping athletes with their recovery with Jamie Stratton from AIM Sports Recovery

September 2, 2020

In this episode, I sit down with Jamie Stratton, Founder and Myotherapist at AIM Sports Recovery in Melbourne.

Jamie has a background in Athletics, where he trained from a young age and competed at National-Level in Long-Jump. After retiring from the sport, Jamie decided to start-up AIM Sports Recovery, to help athletes with a service that he lacked while he was competing: Adequate recovery and injury-management.

Jamie is now helping a wide-range of athletes, from recreational to elite, from Athletics to Endurance athletes to optimise their recovery and ultimately, train and perform at their best.

This was a really fun and insightful conversation that I had with Jamie. Stress AND rest equals growth, so make sure you tune in to this episode to hear about Jamie's experiences and learnings as an athlete, and what he recommends for you to best manage your recovery.


Timestamps:
3:00- Jamie’s journey into elite-level long-jumper
32:34- How Jamie developed AIM sports recovery
49:36- The difference between a Physio/Myo/Chiro/Osteo
1:02:03- Sleep for recovery
1:08:20- The 1%ers for recovery
1:15:08- Q&A


Get in touch with Jamie
Email: Jamie@aimrecovery.com
Instagram: @aimsportsrecovery
Phone: 0417 667 267


Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com

 

How To Hydrate For Optimal Performance With Sports Scientist, Co-Founder and CEO of Precision Hydration Andy Blow

How To Hydrate For Optimal Performance With Sports Scientist, Co-Founder and CEO of Precision Hydration Andy Blow

August 19, 2020

Hydration can be a confusing topic.

"Don't drink too much water, it will slow you down"

"You can't drink too much water, it's better to be overhydrated than dehydrated"

"If you're thirsty, you're already dehydrated"

"Overhydration can be extremely dangerous, you need to have a specific hydration plan"

All of this will be discussed in today's chat about how to hydrate for optimal performance with Sports Scientist, Co-Founder and CEO of Precision Hydration, Andy Blow.

As an elite-level triathlete back in the days, Andy experienced the effects of dehydration during his long-course racing. This eventually inspired him to specialise into sweat, hydration and cramping. Since then, Andy has been involved in hydration research, been the team Sports Scientist for the Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre.

If you are an endurance athlete who wants to maximise your training, recovery and race performance through your hydration, or you simply want to learn more about hydration, then this episode is for you. Enjoy!

Timestamps
0:00- Get to know Andy
7:05- The evolution of hydration science
12:44- The mechanism of hydration
15:31- Electrolytes for performance
19:12- How to know when you’re dehydrated
31:20- The issues of overhydration
36:21- Measuring the sodium composition of your sweat and your sweat rate
41:52- Factors that affect dehydration
49:42- How much water can the body absorb at once
53:57- Listener Q&A

Episode resources:

Hyponatremia blog: https://www.precisionhydration.com/blogs/hydration_advice/what-is-hyponatremia-and-how-can-you-avoid-it

 

Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com

Talking Pilates for Endurance Athletes with Physiotherapist & Pilates Instructor Alice Baquie

Talking Pilates for Endurance Athletes with Physiotherapist & Pilates Instructor Alice Baquie

August 11, 2020

In this episode, Trang sits down with Physiotherapist and Pilates Instructor, Alice Baquie to chat all about Pilates. Alice has a background in gymnastics and running, and her work primarily involves treating patients and running pilates classes for all populations- From those returning from injury to high-level conditioning for physical performance.

Although Pilates has historically been associated with rehab, there is a lot more to it! Pilates is a form of resistance training and can also be utilised to improve function, coordination and strength to compliment endurance training. 

If you’re interested in varying up your resistance training to compliment your endurance sessions, then I’d highly recommend you listening to this episode. Enjoy!

TIMESTAMPS
0:00- Intro
3:00- Pilates vs S&C, or both?
7:30- Get to know Alice
16:42- What is pilates?
19:50- Reformer vs mat pilates
23:03- Benefits of using springs as resistance
27:43- Pilates vs yoga
32:39- Pilates for increasing body awareness
37:08- Pilates for strength and control
46:34- Where to fit pilates in your training week
53:50- What does a typical session look like?
58:09- Technique is most important
1:00:49- Anterior vs posterior pelvic tilt
1:05:48- How to engage the core
1:11:00- Good beginner mat exercises to try
1:14:22- How to progress pilates exercises
1:18:06- Q&A- How soon after pregnancy is it safe to do pilates?
1:19:35- Is pilates more strength or stretching?
1:22:56- Pilates exercises that are best for runners

Get in touch with Alice
Instagram: @alicebaquie
Website: www.alicebaquie.com.au
Facebook: alicebaquie@gmail.com

Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com

 

How to make the most of these times with Professional Ultra-Runner Lucy Bartholomew

How to make the most of these times with Professional Ultra-Runner Lucy Bartholomew

July 27, 2020

In this episode, Trang sits down to chat with Pro Ultra-Runner Lucy Bartholomew. 

 

Lucy first started doing Ultras at a young age, completing her first 100km race at just age 15. Since then, Lucy has accumulated an extensive resume of racing achievements. Most notably, becoming the World Junior Female Sky Running Champion in 2014, and not long after that, becoming the world Ultra Junior Trail Running Champion. She has also taken out 1st and set course-records in Ultra-Races all over the world. 

 

As well as her racing career, Lucy is also a woman of many talents. She is a great role model on social media, advocating all aspects of healthy living, running her own training camps and soon-to-be releasing her recipe book on wholesome plant-based cooking!

 

In this episode, Trang and Lucy talk about ways to make the most of these times through training, mental and lifestyle strategies, thriving off a plant-based lifestyle and answering all the listener questions!

 

Lucy shares her experiences and perspective with many laughs in between, for all athletes to enjoy. It's a great episode to further connect the running community during these times. Enjoy!

 

Timestamps:

6:10- Sucy’s strategies for lockdown 2.0

12:05- Lucy’s current training routine

18:25- Lucy’s interests outside of training

24:59- Finding your why

31:57: Lucy’s upcoming recipe book

35:50- Thriving off a plant-based lifestyle

42:57- Lucy’s go-to meals around training

55:46- Listener Q&A

 

Get in touch with Lucy

Instagram: lucy_bartholomew

Facebook: Lucy Bartholomew

Strava: Lucy Bartholomew

Website: www.lucybartholomew.com

 

Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com

How much carbs should endurance athletes eat? | Research Mondays

How much carbs should endurance athletes eat? | Research Mondays

July 21, 2020

The latest #RESEARCHMONDAYS is on carbohydrate intake for endurance athletes. This is a topic that has been long hotly debated due to a wide range of research that is interspersed with highly passionate personal opinions.


In this episode, Trang covers WHY carbohydrates are necessary for high performance and gives practical recommendations for carbohydrate intake for endurance athletes.

 

Timestamps
4:52- The role of carbs as a fuel source for training
12:39- Daily carbohydrate intake
15:25- Carb timing around training
19:47- Carb timing around races

Reference: Vitale & Getzin (2019) Nutrition and Supplement update for the Endurance Athlete: Review and Recommendations.

__________________________________________________________________________


Trang is a Physiotherapist & Strength and Conditioning Coach for endurance athletes. She takes a full-picture approach in her coaching and education to help athletes step up and achieve their greatest potential. Her vision is to help them become not only a high-achieving athlete, but also a high-achieving human.


Email-
trang@themotionmechanic.com
Facebook- https://www.facebook.com/themotionmechanic
Instagram- https://www.instagram.com/themotionmechanic

Free ebook (Thrive against the times: 10 ways for endurance athletes to maximise their performance this Off-Season and beyond): https://bit.ly/TATTebook

Free webinar: Strength Training for Endurance Athletes- https://bit.ly/2W6J92I

Plyometrics for Rehab and Running Performance with Sports Physiotherapist Steve McAdam

Plyometrics for Rehab and Running Performance with Sports Physiotherapist Steve McAdam

July 13, 2020

In this episode, Trang sits down with Sports Physiotherapist Steve McAdam to discuss plyometrics training for rehab and running performance.

Steve has been working as a Physiotherapist for over 12 years and is currently the head Physiotherapist for Melbourne United in the NBL, so helping athletes with their rehab and to achieve more power is second nature for him!

In this chat, Steve goes through the benefits of plyometrics training for athletic performance, bone health, and end-stage rehab. He also gives practical recommendations for how athletes can incorporate plyometrics into their training week.

Plyometrics is an area of rehab and S&C that is often underrated, so for anyone wanting to maximise tissue capacity to achieve optimal performance, this episode is for you!

Timestamps:

4:19- Get to know Steve
11:56- The difference between plyometrics and power training
16:00- Plyometrics for running performance
20:10- Plyometrics for bone health
27:16- Tendons
36:11- Rehab stages for a tendinopathy
42:30- Plyometrics is necessary in end-stage rehab for tendinopathies
46:49- How to effectively add plyometrics into your program
52:28- Why it’s important to do plyometrics on top of the plyometrics that is already what running is
59:59- Prerequisites before starting plyometrics training
1:01:07- Q&A

Get in touch with Steve
Email: steve.mcadam@melbourneutd.com.au
Instagram: physio_stevem

Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com

How to strength train effectively during this ‘Off-Season’ - Trang as a guest on the Peak Endurance Podcast

How to strength train effectively during this ‘Off-Season’ - Trang as a guest on the Peak Endurance Podcast

July 11, 2020

This episode is of a recent interview between Trang and Isobel Ross on the Peak Endurance Podcast, where Trang speaks about strength training for endurance athletes during this 'Off-Season'. 

Topics covered include how to periodise your strength training, the best types of S&C exercises, how many reps and sets you should do for different outcomes, training at home and whether or not you will bulk up from the strength training.

Hopefully, this episode comes at a good time for runners and triathletes who are ready to make the most of this 'Off-Season' by building not only their base fitness, but strength and power as well. This is particularly relevant for Melbourne-based athletes, who are experiencing a change in their training scene once again. Enjoy!

Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com

Get in touch with Isobel
Podcast: The Peak Endurance Podcast
Website: https://www.peakendurancecoaching.com.au/#/
IG: Peakendurancecoaching

Sleep for athlete performance and recovery | Research Mondays

Sleep for athlete performance and recovery | Research Mondays

July 7, 2020

In this episode of #RESEARCHMONDAYS, Trang goes through the science to discuss sleep for recovery.

Sleep is arguably the most important aspect of recovery. It should be planned strategically since it takes up 1/3 of a person’s life and provides such vital contribution to mental and physical function and capacity. Yet, sleep deprivation is more prevalent in athletes than in the general population, and sleep is often under-prioritised as soon as training/work/family schedules start to stack up!

If you are an athlete who wants to make the most of your sleep for immediate and long-term benefits to health, cognitive and physical performance, then this #RESEARCHMONDAYS is for you!

1:33- The stages of sleep
4:27- The benefits of sleep
12:19- The consequences of sleep deprivation
19:59- Sleep recommendations for athletes
23:29- 8 ways to improve your sleep patterns

References:

Kölling, S., Duffield, R., Erlacher, D., Venter, R., & Halson, S. L. (2019). Sleep-Related Issues for Recovery and Performance in Athletes. International Journal of Sports Physiology & Performance, 14(2).

Marshall, G. J., & Turner, A. N. (2016). The importance of sleep for athletic performance. Strength & Conditioning Journal, 38(1), 61-67. Vitale, K. C., Owens, R., Hopkins, S. R., & Malhotra, A. (2019).

Sleep hygiene for optimizing recovery in athletes: review and recommendations. International journal of sports medicine, 40(08), 535-543.

Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.

__________________________________________________________________________

Trang is a Physiotherapist & Strength and Conditioning Coach for endurance athletes. She takes a holistic approach in her coaching and education to help athletes step up and achieve their greatest potential. Her vision is to help them become not only a high-achieving athlete, but also a high-achieving human.

Email- trang@themotionmechanic.com
Facebook- https://www.facebook.com/themotionmechanic
Instagram-
https://www.instagram.com/themotionmechnic

Free ebook (Thrive against the times: 10 ways for endurance athletes to maximise their performance this Off-Season and beyond): https://bit.ly/TATTebook

Free webinar: Strength Training for Endurance Athletes- https://bit.ly/2W6J92I

Finding the right shoe for you with Running Footwear Specialist Steve Rosel

Finding the right shoe for you with Running Footwear Specialist Steve Rosel

June 30, 2020

In this episode, I sit down with Steve Rosel to chat about running shoes. Steve is the co-owner of The Running Company Lilydale and the running group Generation Run, where he specialises in running footwear fitting and running coaching. Steve is also a very established trail runner himself!

In this chat, we talk about how to find the right shoe for you, guidelines for replacing and rotating through shoes, different types of shoes from minimalist to maximalist shoes, barefoot running, running shoe technology, and more.

For a topic that has so much information out there, this is a great place to get the accurate guidelines for running footwear by someone who has been in the industry for a decade. If you are a runner who wants to get the most out of your performance, then this episode is for you!

Timestamps:

2:34- Get to know Steve
12:29- What does Steve look for when fitting shoes?
18:04- Finding the right shoe for you
35:50- Breaking in a new pair of shoes
38:17- How many pairs of shoes should you have?
44:54- When to replace old running shoes
48:10- Minimalist shoes
53:11- Barefoot running
56:27- Heel to toe drop
59:16- Running shoe technology
1:01:29- The Nike Air  Zoom Alphafly
1:11:12- The next step if you are looking for new shoes

Get in touch with Steve
Website: www.therunningcompanylilydale.com.au
Instagram: therunningcompany_lilydale
Facebook: The Running Company Lilydale

Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com

Play this podcast on Podbean App