The Athlete’s Garage
Research Mondays #1 | 3 ways to minimise the interference effect between your strength and endurance sessions

Research Mondays #1 | 3 ways to minimise the interference effect between your strength and endurance sessions

June 4, 2020

'Research Mondays' has moved to Youtube, where the audio is also now available on The Athlete's Garage Podcast! 

Welcome to a new series on TAG where every Monday, I break down and summarise the research to make it easy to understand, then give practical takeaways for endurance athletes to implement into their training.

There is no doubt that S&C and endurance training are complete opposites when it comes to physiological demands and adaptations.

For that reason, when athletes undertake concurrent training, there is an interference effect. In this episode, I explain what is meant by the term 'interference effect' and 3 ways to minimise this interference effect for ultimate training and performance success.

Full video on Youtube: https://bit.ly/YTRM1

 

References:

Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med 2018;48:1117–49.
 
Hickson, R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. European journal of applied physiology and occupational physiology, 45(2-3), 255-263.
 
Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews, 76(4), 243-259.
 
Rønnestad, B. R., Hansen, E. A., & Raastad, T. (2012). High volume of endurance training impairs adaptations to 12 weeks of strength training in well-trained endurance athletes. European journal of applied physiology, 112(4), 1457-1466.
 
Schumann, M., & Rønnestad, B. R. (2019). Concurrent Aerobic and Strength Training. Springer, Cham. __________________________________________________________________________
 
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.
 
 
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
How to optimise your mindset during these times with high performance coach Tom Clark

How to optimise your mindset during these times with high performance coach Tom Clark

May 19, 2020

In this episode, I sit down for a chat with high performance & business coach Tom Clark. Tom has spent years studying the mind and human behaviour, and is currently helping business owners thrive as leaders through these changing times and beyond.

There is no doubt that it has been a challenging few months and athletes have responded in many different ways, whether resourceful or not. The focus of this episode is to help endurance athletes optimise their mindset and ultimately, their growth during these times. 

We explore the biggest emotional challenges people are facing at the moment, strategies to maximise motivation and productivity, how to play the long game, setting up the right belief systems and much more.

If you are feeling that you haven't been the best version of yourself during these times, or you believe you can step it up and thrive even more, then this episode will be super powerful for you!

Episode timestamps:
3:54- What is Tom excited to come out COVID?
8:04- Tom’s journey as a coach
12:30- Tom’s vision on how times are changing
15:39- What are the biggest emotional challenges people are going through at the moment
29:48- Playing the long game
34:32- How to maximise motivation and productivity
56:03- Awareness about what content you consume
1:03:36- Discipline for the sake of discipline
1:18:00- It’s about who you become, not what you get at the end

Get in touch with Tom
Facebook: Tom Clark 
Instagram: thetomclarkimpact

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

Bone stress injuries with Sports Podiatrist and Triathlon Coach Ryan Twist

Bone stress injuries with Sports Podiatrist and Triathlon Coach Ryan Twist

April 29, 2020

In this episode, I sit down for a chat with a returning guest- Sports Podiatrist, Triathlon Coach and Triathlete Ryan Twist. Ryan is a Kona Ironman World Championships finisher and has over 10 years of practice as a Sports Podiatrist, having treated a large number of endurance athletes in his work.

We chat about a topic that majority of endurance athletes are familiar with, but one that no athlete wants to have anything to do with: Bone Stress Injuries.

In this episode, Ryan explains how to manage training loads minimise risk of a stress injury, how to recognise stress-injury symptoms and why it is so important to get on it earlier rather than later.


Episode timestamps:

4:04- What is the function of bones
5:55- What are bones made out of
9:26- Ways to look after bone health
13:42- What is a bone stress injury?
19:43: Common locations for bone stress injuries
23:03- The spectrum of stress injuries
30:57- Recognising symptoms of bone stress injury
35:25- Scans for stress injuries
39:54- The 4 grades of stress injuries
49:01- Factors that can contribute to rapid load increases
57:08- Stress injury case study

Get in touch with Ryan
Facebook: Bayswater Foot and Ankle Clinic
Instagram: bayswatertootandankleclinic
Website: http://bayswaterpodiatry.com.au/
Email: enquiry@bayswaterpodiatry.com.au

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

Dietary choices for health and longevity with Stephen Ellul (Part 2)

Dietary choices for health and longevity with Stephen Ellul (Part 2)

April 16, 2020

In this episode, Trang continues her chat with nutritionist Stephen Ellul to talk about dietary choices for health and longevity.

Have you ever felt overwhelmed and confused about nutrition because of all the conflicting information in the media? The topics we discuss in this episode are the ones that are highly misunderstood and often controversial. Using science and his expertise, Stephen is able to break things down in a simple to understand way in this episode.

We discuss everything you need to know about how your health may be associated to veganism, raw food, eggs & dairy, macros & micronutrients, sugar, gluten, caffeine, oils and much more.

Now that people are at home moving less and close to their kitchen all the time, hopefully this episode comes at a good time for you. Take care and enjoy!

Timestamps
3:25- The Vegan diet for health
13:30- Processed meat vs whole meat
19:25- The Raw diet
23:12- Eggs and dairy
27:09- If it fits your macros
39:24- Eat foods that will serve you and give you value
41:33- Sugar
48:13- Artificial sweeteners
51:17- Gluten
57:48- Caffeine
1:05:06- Breakfast
1:08:32- Oils
1:18:05: Are there good and bad foods?
1:21:24- Top 3 dietary patterns for health

Get in touch with Stephen
Instagram: trueperformance_nutrition
Email: stephen@trueperformance.com.au

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

Dietary choices for health and longevity with Stephen Ellul (Part 1)

Dietary choices for health and longevity with Stephen Ellul (Part 1)

March 29, 2020

In this episode, Trang sits down with nutritionist Stephen Ellul to talk about dietary choices for health and longevity.

We often talk about nutrition for performance, but nutrition for health is just as important, if not more. Health forms the basis for performance. Health allows athletes to consistently show up for training and races year after year, decade after decade.

Some of the topics covered include what good health looks like, metrics to monitor your health, the standard Australian diet, what a healthy nutrition looks like, increasing life expectancy, common diet methods such as fasting, keto, paleo and much more.

This has been one of my favourite episodes yet, enjoy!

Timestamps:

4:22- Get to know Stephen
6:27- Longevity for Performance
12:24- What does health look like?
23:18- Life expectancy
26:12- Eat as many fruit and vegetables as you can
28:26- Have variety in your diet
29:25- Enjoy your food
34:39- What is a balanced diet?
36:15- What are whole foods?
42:36- Over-reliance on simple carbs
50:42- Measuring portion sizes with your hand
54:00- Spices
55:40- Supplementation
1:02:00- Fasting
1:12:04- The Keto diet
1:18:02- The Paleo diet

Get in touch with Stephen
Instagram: trueperformance_nutrition
Email: stephen@trueperformance.com.au

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

Being Limitless, Father Daughter Running Rivalry and more with Dr Thien Nguyen (Trang’s Dad)

Being Limitless, Father Daughter Running Rivalry and more with Dr Thien Nguyen (Trang’s Dad)

February 12, 2020

In this episode of The Athlete's Garage, Trang sits down to chat with her dad & GP, Dr Thien Nguyen.

Thien has great story to tell - How he migrated to Australia after growing up in Vietnam during the war. How he got into Medicine and is now into his 20th year of practising as a Doctor. How he discovered the joys of running later in life and even gets competitive with Trang. In this chat, Thien and Trang cover the mindset to overcome adversity, breaking limiting beliefs, the progress Thien experienced whilst following a structured running program, the way running has changed his life, common medical advice and more.

In a lighter and more personal episode, you'll get an insight into Trang's upbringing and family culture. You'll also be inspired and learn how you can truly be limitless in your pursuits, no matter your starting point. 

Get in touch with Thien
Email: thiennguyena1@yahoo.com

Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com
Physiotherapy: BodyMotion Physiotherapy
Strength and Conditioning Coaching: Barbell Samurai

#22 Managing Plantarfasciitis with Physiotherapist Hamish Vickerman

#22 Managing Plantarfasciitis with Physiotherapist Hamish Vickerman

January 22, 2020

In episode 22 of The Athlete's Garage, Trang sits down to chat with Physiotherapist and creator of the 'Fasciitis Fighter', Hamish Vickerman aka Hamish the Physio.

Hamish shares the ins and outs of Plantarfasciitis - What plantarfasciitis is, the symptoms and how to manage it with Physiotherapy treatment and exercise rehab. Trang and Hamish go through a case-study of a common example of a runner with Plantarfasciitis, and talk through the load management and rehab for this runner in the lead up to a marathon. Hamish also answers your listener questions from Instagram.

If you are someone or know someone who has experienced Plantarfasciitis, or even if you are a runner wanting to maximise your awareness surrounding injury management, then this episode is for you. Enjoy!

Get in touch with Hamish
IG: @hamishthephysio @fasciitisfighter
FB: Hamish the Physio
Email: info@fasciitisfighter.com.au hamishthephysio@gmail.com
Website: Fasciitisfighter.com.au

Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com
Physiotherapy: BodyMotion Physiotherapy
Strength and Conditioning Coaching: Barbell Samurai

Dealing with tight muscles: Should you stretch or strengthen them?

Dealing with tight muscles: Should you stretch or strengthen them?

December 8, 2019

In this episode, Trang talks about tight muscles. As an endurance athlete, there is a very high chance that you've experienced 'tight' muscles before. It's not necessarily painful, but an ongoing tightness that is relieved big time when you stretch it.

Trang discusses what tight muscles are: Are they actually 'harder' and shortened in length that usual? She goes through what may cause tight muscles and what you can do to manage it in the short and long term.

It's a highly misunderstood topic, with a large proportion of athletes still going about it the wrong way. If you have ever experienced tight muscles before, have a listen and address the root of the problem!

TIMESTAMPS

0:25- Intro
2:12- What constitutes a tight muscle?
5:16 – Why muscles get tight
14:42- Stretching for tight muscles
18:01- Strengthening for tight muscles

 

FIND OUT MORE ABOUT THE MOTION MECHANIC

Podcast: https://podcasts.apple.com/us/podcast/the-athletes-garage/id1447335786
Website: http://www.themotionmechanic.com
Email: trang@themotionmechanic.com
Instagram: themotionmechanic 

Maximising running technique with Running Technique specialist Paul Mckinnon ‘The Balanced Runner’

Maximising running technique with Running Technique specialist Paul Mckinnon ‘The Balanced Runner’

November 25, 2019

In episode 20 of The Athlete's Garage, Trang sits down to chat with Running Technique Specialist Paul Mackinnon, commonly known as 'The Balanced Runner'.

Paul discusses the skill of running, what to look out for in running technique, how changing running technique can improve injury risk and running performance, common technique faults and more. Paul also answers all your listener questions from Instagram.

This is a great episode that covers the important aspects of running technique, as well as addressing many misconceptions about technique including foot strike pattern, consciously squeezing the glutes and keeping the elbows tucked in.

If you are a runner who wants to improve their running technique to manage injury risk, improve performance or just to enjoy running more, then this is for you!

Get in touch with Paul
Instagram: @thebalancedrunner

Get in touch with Trang
Facebook: The Motion Mechanic
Instagram: TheMotionMechanic
Email: trang@themotionmechanic.com
Website: www.themotionmechanic.com
Physiotherapy: BodyMotion Physiotherapy
Strength and Conditioning Coaching: Barbell Samurai

Reviewing Game Changers: Talking Nutrition Research for Health and Performance with Stephen Ellul and Jordan Thomas

Reviewing Game Changers: Talking Nutrition Research for Health and Performance with Stephen Ellul and Jordan Thomas

November 11, 2019

The Netflix Documentary 'Game-Changers' has recently been a hot topic of debate amongst health professionals and athletes. The Documentary is about plant-based diets and its effect on human health and performance. 

In this episode, I sit down with nutritionist Stephen Ellul And S&C Coach Jordan Thomas to discuss the documentary. We discuss having a critical mind when watching these types of documentaries, and talk about the points the documentary brought up with considerations to the available nutrition research.

Stephen and Jordan discuss many topics including protein quality, health markers, performance factors between a plant-based vs omnivorous diet.

In a world that has excessive information availability, causing confusion and misinformation, have a listen to this objective and research-based discussion. If you are conscious about making your diet the best it can be for both your health and running performance, then this is for you!