"It was a dark and stormy night..."
On 1 March 2014 I was pulled over for DUI by Washington State patrol. My BAC was .07(still under the legal limit) but I was stated by the officer to have been driving erratically (dash cam seemed to show otherwise). Despite compelling evidence to disprove, I was sentenced this week for Negligent Driving with 24 months of monitored probation. A sobering reminder that you can never be too careful in the eyes of the law. It's a punch to the gut but I leave better off than if it had been a DUI charge.
Frankly, I am just happy this is over! it's has been costly, both financially and emotionally, and I cannot fathom ever wanting to go through this process again. Between my athletic injuries, legal woes, and work issues this year has proven to be a test of attrition. Having one less thing to worry about is a Godsend.
My drinking, an evolving story
There are aspects of my past I wish I could do over. It took earlier legal issues and standing in front of judges to curb my "bad boy" tendencies and alcohol use. Doing the responsible thing hasn't always been my main obligation but it is certainly something I strive for today.
Beyond the legal and unsavory aspects of that mischief I like to also focus on how it affected my health. I'm not naturally a healthy person: I suffer from a long history of ENT infections, mixed IBD, asthma, and a true diagnosis of ADD (I was a test bunny for the first generation of Ritalin). Diet of course has tremendous effects on these things and I successfully manage many of my long-standing issues through diet and lifestyle changes. Alcohol definitely affects those things and having made a conscious decision throughout even my 20s to reduce my alcohol consumption has paid dividends in my athletic performance.
But don't take my word for it...
Don't think it makes a difference? Lets consider all of the pro athletes that shun alcohol during their entire season or just for the weeks leading up to an evident. They lose weight, maintain more muscle, sleep better, and their body recovers faster. Bradley Wiggins, Lance Armstrong, Darcy Africa, Brendan Frazier, Matt Tegankamp...seriously, I could go on for a few more paragraphs.
As a cruel reminder to our mortality, athletes are struck with the knowledge that while we live longer than sedentary folk we also encounter certain aspects of aging far earlier. "Soft tissue" diseases, those involving organ and glandular tissues, strike those folks that aren't athletic much earlier and harder. In contrast "hard tissue" diseases, those affecting bone, ligament, and muscle, are more common in athletic folk. It's a very sobering display of the gross cell turnover and regeneration cycles that ultimately lead to our smoldering deaths. By keeping those processes in check with good diet and lifestyle habits we can ultimately live a life free of both those "soft" and "hard" tissue damages!
Biochemically, alcohol is a poison (excluding flavonoids and polyphenols from this discussion). Don't believe me? Ask your liver. If we were to take a sponge (your liver) and coat it in a thin layer of melted Crisco (alcohol) it probably wouldn't do it's job very well. It would take time and natural enzyme reactions to clear all that hydrogenated crap (alcohol) off your sponge (liver). The liver cannot be asked to perform at it's best for training, utilizing energy substrates and keeping muscle protein catabolism in check, if it's constantly covered in Crisco. Our joints suffer untold consequences due to the inflammation and altered homeostasis from alcohol consumption. Mucles are less supple, and our fascia become 'crunchy'. Simply put, the less we drink the more we can get out of food, fuels, and training.
Bringing this full circle
Before I was called into the court room for my sentencing I was thinking about the liver and all it's wonderful enzymatic processes (seriously). I realized how much of an impact alcohol had had on my recent months as well as in my adolescent years. Furthermore, I pondered how much performance is to be gained from curbing my already very tame alcohol intake. It was before those doors opened that I made a promise to myself to focus on redeeming the second half of this year.
So cheers to chapters behind us, what lies before us, and our potential. I raise my glass (of water) high.
disclaimer: no sponges were harmed in the writing of this post.
Sunday, June 8, 2014
Thursday, May 22, 2014
on which I am left smoldering
When I ran my first trail marathon and only a week later rode 220 miles in a 12 hour race my mother bought me a small stuffed Energizer bunny. I was 21 at the time. I was pulling double course-load in school, keeping a steady girlfriend, and training my arse off. Fast forward through my sixth year of college and I was pretty much still going with the throttle wide open.
Looking at present day: While I patiently waited for my left ankle to resume full strength and durability, I realized that the "down time" would be great to work on many more career-oriented tasks. Working 10-12 hour days then putting in study time on top of what I would consider "lighter" training (only 8-10hrs/wk) on the bike and rower while my injury heals up. It is now apparent that the stresses of real life are far more damaging than that of any academic savant and should be managed more carefully.
I've already admitted on this blog that I don't sleep an excessive amount--always falling on the low end of the recommended hours to get in a night. I often attributed that to my workload and my feelings of ambition and the "relentless drive forward" that has consumed me for most of my 20's to today.
ambition, it seems, got the best of me.
I recently was befallen with a viral acute tonsillitis. Basically, I fried my immune system and made it possible for the Epstein-Barr Virus to get into my system. By tonsils were swollen, painful, exudate ridden, nasty-looking hot messes of reality hitting me in the face. I put too much on myself and suffered the consequences of undoing months of training.
I will not digress into my work-related stresses, but I can tell you that I am not happy with my main "bread winning" job. My side projects and on-call contracts are much more meaningful to me--and take up what many would consider needed down time to recharge. Changes are on the horizon and I anticipate feeling much better about my job within this year (*fingers crossed*).
One of the ways I battled this virus is obviously resting more. Easy to do when you're too wiped to even spin light gears on your bike. Humbled, frustrated, and emotionally pained are the three descriptive I would use to describe the situation. I could feel myself atrophy on a daily basis. While I was resting and on steroids I made sure my diet was locked-down tight. Nothing that could raise my inflammation. I stopped drinking (easy to do when you're on Prednisone) my glass of wine at night.
Luckily my nutrition sponsor, Hammer Nutrition has some products that help fight off viral infection and keep me feeling better than I might otherwise:
Super Antioxidant- Grape Seed Extract, Superoxide Dismutase (SOD), Glutathione are featured in this product. While I was skeptical of external antioxidant supplements (SOD & Glutathione are utilized in our mitochondria) I have been impressed with the results in repairing my immune system.
Tissue Rejuvenator- Turmeric, Quercetin (found in apples and onions), Yucca Root, and the highest enzyme blend in any Hammer Product make this an effective to lower overall inflammation in the body. I really enjoy this product and have used it with good result.
Additionally, I doubled my basal Vitamin D dosage and have increased the amount of omega-3s in my diet-- Overall, I focused on getting higher amounts of quality fat in my diet.
----
I am now healthy enough to start gradually resuming my normal training load and my ankle I feel has resolved enough for some steady road mileage. I will be starting with overall strength gains then returning to churning out larger mileage and steady threshold efforts for anticipation of returning to competition in the Fall after several months of consistent training.
The goals have obviously changed for the season with later-year racing on the mountains showing an appeal to me as well as some 12-hour bike racing.
Now go get some sleep.
P.
Looking at present day: While I patiently waited for my left ankle to resume full strength and durability, I realized that the "down time" would be great to work on many more career-oriented tasks. Working 10-12 hour days then putting in study time on top of what I would consider "lighter" training (only 8-10hrs/wk) on the bike and rower while my injury heals up. It is now apparent that the stresses of real life are far more damaging than that of any academic savant and should be managed more carefully.
I've already admitted on this blog that I don't sleep an excessive amount--always falling on the low end of the recommended hours to get in a night. I often attributed that to my workload and my feelings of ambition and the "relentless drive forward" that has consumed me for most of my 20's to today.
ambition, it seems, got the best of me.
I recently was befallen with a viral acute tonsillitis. Basically, I fried my immune system and made it possible for the Epstein-Barr Virus to get into my system. By tonsils were swollen, painful, exudate ridden, nasty-looking hot messes of reality hitting me in the face. I put too much on myself and suffered the consequences of undoing months of training.
I will not digress into my work-related stresses, but I can tell you that I am not happy with my main "bread winning" job. My side projects and on-call contracts are much more meaningful to me--and take up what many would consider needed down time to recharge. Changes are on the horizon and I anticipate feeling much better about my job within this year (*fingers crossed*).
One of the ways I battled this virus is obviously resting more. Easy to do when you're too wiped to even spin light gears on your bike. Humbled, frustrated, and emotionally pained are the three descriptive I would use to describe the situation. I could feel myself atrophy on a daily basis. While I was resting and on steroids I made sure my diet was locked-down tight. Nothing that could raise my inflammation. I stopped drinking (easy to do when you're on Prednisone) my glass of wine at night.
Luckily my nutrition sponsor, Hammer Nutrition has some products that help fight off viral infection and keep me feeling better than I might otherwise:
Super Antioxidant- Grape Seed Extract, Superoxide Dismutase (SOD), Glutathione are featured in this product. While I was skeptical of external antioxidant supplements (SOD & Glutathione are utilized in our mitochondria) I have been impressed with the results in repairing my immune system.
Tissue Rejuvenator- Turmeric, Quercetin (found in apples and onions), Yucca Root, and the highest enzyme blend in any Hammer Product make this an effective to lower overall inflammation in the body. I really enjoy this product and have used it with good result.
Additionally, I doubled my basal Vitamin D dosage and have increased the amount of omega-3s in my diet-- Overall, I focused on getting higher amounts of quality fat in my diet.
----
I am now healthy enough to start gradually resuming my normal training load and my ankle I feel has resolved enough for some steady road mileage. I will be starting with overall strength gains then returning to churning out larger mileage and steady threshold efforts for anticipation of returning to competition in the Fall after several months of consistent training.
The goals have obviously changed for the season with later-year racing on the mountains showing an appeal to me as well as some 12-hour bike racing.
Now go get some sleep.
P.
Sunday, April 27, 2014
Dietary Fat: the understated, underrated, and underexplored macronutrient
In the beginning, the Lord made the Food Pyramid...
Growing up I recall the Food Guide Pyramid being everywhere in school. Little did I know at the time that it was sparkling new innovation by the USDA banked on expert work by scientists (yeah, we'll call it expert work). I remember being told that fat was something to avoid, something to minimize and that luckily (luckily?) many food manufacturers were happy to provide us with low-fat or fat free foods. How good God must have felt?
Fast forward 20-some years and the field of nutrition has advanced and matured. I became part of it! We realize the fallacy of that initial research and have reexamined what was once thought obscure notions that maybe it's not about avoiding dietary fat-- it's a lesson in quality, quantity, and knowing why it's important for you! Dietary fat is so important that I wanted to write a lengthy, long-winded blog about it! lucky you :)
Lets Define 'Fat'
Fats, or lipids, are long chains of hydrocarbons that are composed of a hydrophobic 'tail'. Biochemically, they are volatile in the body and require extra care by the body in digestion, transport across your intestinal wall, and in their many body uses often requiring transport protein or adjunct stability ion groups.
Lipids are found in damn near every cell in your body. Cell walls are composed of phospholipids, transport proteins utilize their abilities, the brain is constructed with them, and the body loves using and/or storing them for later use! Almost all natural unprocessed foods contain some fraction of lipids. They are very much essential for life.
Lets Embrace Fat
If you were take a look back at the last 120 years you might think Humans were a bit crazy. We went to the moon, which was awesome, but we also did something odd to our food: we made it less like food and more resembling industrial chemicals.
Professional groups have called certain areas of the world with the highest number of old people "Blue Zones." What these groups share in common are that they behave much like people did 120 years ago. They stress less, move more, and eat a very unadulterated diet that can be high in natural fats.
In a significant amount of micronutrient metabolism fat plays a major role. When we examine the naturally-occurring sources of these said micronutrients we find them in foods naturally high in dietary fat. This is especially true of what I call the "structural vitamins": A,D,K,E.
A lot of bad publicity was given to dietary fat bc it was high in calories...Duh, fat is 9kcal/gm vs Carbs and Protein contributing 4kcal/gm. To me this is a weak way of justifying personal projection on public policy.
The fact remains that dietary fat and cholesterol intake holds only a 10% effect on your serum triglycerides and lipoproteins. Sure, there are some genetic abnormality folks out there (dead by 40 with total heart blockage, etc.) but it truly is the exception the rule. Physical inactivity, stress (life or trauma), excessive refined carbohydrates, and alcohol still hold more clout on harming your heart than fat ever will.
But what's fat have to do with athletic performance?
In the act of endurance exercise the rate of fat burning is dependent on intensity, training adaptations, and ergonomics (I.e. running/cycling with good form). When it comes to fueling activity fat can play a role as a substrate-- yet these products are still quite in their infancy and utilize medium chain triglycerides (more on that later).
Fats, and more specifically lipids, could be considered the universal medium by all which all life, in any explicit complexity, function. That considered, dietary fat intake should be judicious in it's quality and quantity. I'm going to come out and say this: It is my expressive agenda to increase the amount of healthy fats in everyone's diet (barring known fat digestion issues) and lower the total carbohydrate content. Your personal biochemistry would thank you.
Like stated above, dietary fat has minimal adverse effect on your cardiac risk. While some cancers have been linked to things like saturated fats it calls into question the source by which those saturates were consumed. A profound example includes The China Study which questioned the cancer risk brought on by animal protein and saturated fat-- but a closer look shows that the sourcing of said protein was less-than-ideal commercial agriculture sources (not also ignoring some other innate flaws in the research). We now know that more optimal choices for meats and dairy (see below) don't exert these same effects.
I have outlined my formal thoughts on how to make fat work best for athletes and non-athletes alike:
1.include fat into every meal of the day-
Focusing on including enough fat in your meals helps with palatable food, nutrient absorption, and satiety. There is also significant evidence to suggest consuming fat favorably affects your mood and hormones! Pregnant ladies take note!
2. focus on getting your saturated fats from organic, grass-fed animal sources or tropical plant fats-
Don't let saturated fats and full-fat foods scare you! There is plenty of benefits and more and more research is coming out about these benefits (lower risk of diabetes, higher insulin sensitivity...).
ideally, you would be consuming organic, grass-fed meats and dairies-- you can literally see the difference in these foods vs. commercial-production product. As an added bonus, the more natural pasturing methods (read: as food should be made) makes these foods higher higher in the omega fats and many of the fat-soluble vitamins (yellow fat on your cuts d/t the beta-carotene content vs nasty white fats on commercial cuts).
In addition, tropical plant fats are a great way to include more saturated fats in the diet. These are composed of more the medium-chain triglycerides (MCT), having the hydrocarbon tail of only 10-16 vs the longer-chained unsaturates. MCT have indicated benefits to your immune health and skin.
I will divulge that you can buy MCT oil on shelves that keeps it liquid by removal of the lauric fatty acid-- a nice convenience! Except the lauric acids are indicated to have some of the most healthful benefits of consuming tropical plant fats plus, the melting point is 76-78 degrees Fahrenheit...you literally look at it and it melts which makes it great for avoiding high-heat browning of foods (which you're doing already, right?).
3. eat your cold water fish a few times/wk or take a quality supplement-
If you live under a rock you probably haven't heard of Omega-3 fatty acid. I mean, even Douche Doctor Oz talks about them. The hype is real though, and while not a panacea for all human ills, it would be wise to include enough to improve your health. Omega-3s are great for attenuating inflammation in the body and are vital in proper cell signaling.
One thing I stress is not skimping on your supplement if that's the route you take and "buy-up" on your fish. You will thank yourself (and me?). Focus on getting a supplement with both EPA and DHA included and take it religiously--almost like the Pill every day.
4. don't forget the plants!
Plants are rich in the polyunsaturated fats including monounsaturated fats. Omega-6 fatty acids are very favorable for health when in balance with our omega-3 intake. Over consumption leads to an increase in pro-inflammatory intracellular cascades.An important consideration in athletes who want to look to improve recovery!
Now before you go all crazy on me you should know that some of the healthiest dietary patterns had high intakes of Omega-6 (all that Blue Zone stuff from before). What matters is consuming them in nuts, seeds, and fruits/vegetables. Corn/Soy oil, and commercially-raised meats and dairy don't count on the list of approved sources. Flax, Chia, Walnuts, and the Algal forms of omega-3 are rich in the ALA form of these fatty acids. While more work has shown that EPA/DHA (animal sources) are more effective in limiting inflammation, the ALA (plant sources) can be intraconverted to the EPA/DHA by attrition of serum levels of the latter and there are many proven secondary benefits of the ALA form (skin, nails, retinal cells).
5. consume your fats in the-most-raw-possible form, with minimal exposure to environmental stress-
Like I said before, lipids are volatile in the body. If that wasn't stressful enough (stress kills too, ya know) the environment by which we store, process, and consume them greatly affects their amazing benefits. Plant oils you find on the supermarket shelf have likely been refined to almost-nothing in terms of health benefits. You're only pouring out liquid calories on that salad or saucepan.
Instead, source from a local shop and get first-press oils. It's spendier, but you seriously use less because the flavor is so much more profound (oh, that phenol content). Stored in a dark or opaque container pressed oils stay away from the damage of UV light (remember those supermarket oil in clear jars under lights? yeah, double negative!).
Add fats to food after it's done cooking instead of subjecting it the oxidative effects of heat. Learn to love Avocado and eat them almost every damn day on anything that doesn't gross you out.
---
"But I'm all low-carb'n it, so this doesn't matter anyway because I eat protein all day long..."
That's where you're wrong! and most likely we could call your dietary pattern "high-fat, low-carb" vs high-protein assuming you are in fact following an applicable low-carb diet. Surprise! Your lipid mechanics are actually a bit different because of the absence of substantial carb (glucose) in that body of yours.
(I smell another digressive post brewing...)
I hope this post was concise and not too nerdy. Notice I didn't give you specific numbers or percentages of how much to consume , quite simply, it would all be conjecture because everyone is different! Often, numbers are really only interpretive medium. By focusing on getting all your fats from natural methods, storing them properly, and eating fats in their most-raw-possible form you're already making substantial in roads to your health and athletic performance.
Growing up I recall the Food Guide Pyramid being everywhere in school. Little did I know at the time that it was sparkling new innovation by the USDA banked on expert work by scientists (yeah, we'll call it expert work). I remember being told that fat was something to avoid, something to minimize and that luckily (luckily?) many food manufacturers were happy to provide us with low-fat or fat free foods. How good God must have felt?
Fast forward 20-some years and the field of nutrition has advanced and matured. I became part of it! We realize the fallacy of that initial research and have reexamined what was once thought obscure notions that maybe it's not about avoiding dietary fat-- it's a lesson in quality, quantity, and knowing why it's important for you! Dietary fat is so important that I wanted to write a lengthy, long-winded blog about it! lucky you :)
Lets Define 'Fat'
Fats, or lipids, are long chains of hydrocarbons that are composed of a hydrophobic 'tail'. Biochemically, they are volatile in the body and require extra care by the body in digestion, transport across your intestinal wall, and in their many body uses often requiring transport protein or adjunct stability ion groups.
Lipids are found in damn near every cell in your body. Cell walls are composed of phospholipids, transport proteins utilize their abilities, the brain is constructed with them, and the body loves using and/or storing them for later use! Almost all natural unprocessed foods contain some fraction of lipids. They are very much essential for life.
Lets Embrace Fat
If you were take a look back at the last 120 years you might think Humans were a bit crazy. We went to the moon, which was awesome, but we also did something odd to our food: we made it less like food and more resembling industrial chemicals.
Professional groups have called certain areas of the world with the highest number of old people "Blue Zones." What these groups share in common are that they behave much like people did 120 years ago. They stress less, move more, and eat a very unadulterated diet that can be high in natural fats.
In a significant amount of micronutrient metabolism fat plays a major role. When we examine the naturally-occurring sources of these said micronutrients we find them in foods naturally high in dietary fat. This is especially true of what I call the "structural vitamins": A,D,K,E.
A lot of bad publicity was given to dietary fat bc it was high in calories...Duh, fat is 9kcal/gm vs Carbs and Protein contributing 4kcal/gm. To me this is a weak way of justifying personal projection on public policy.
The fact remains that dietary fat and cholesterol intake holds only a 10% effect on your serum triglycerides and lipoproteins. Sure, there are some genetic abnormality folks out there (dead by 40 with total heart blockage, etc.) but it truly is the exception the rule. Physical inactivity, stress (life or trauma), excessive refined carbohydrates, and alcohol still hold more clout on harming your heart than fat ever will.
But what's fat have to do with athletic performance?
In the act of endurance exercise the rate of fat burning is dependent on intensity, training adaptations, and ergonomics (I.e. running/cycling with good form). When it comes to fueling activity fat can play a role as a substrate-- yet these products are still quite in their infancy and utilize medium chain triglycerides (more on that later).
Rather, we utilize carbohydrates and (to an extent) amino acids for fuel substrates when not burning fatty acids. Add to this equation the timing and dose-dependence in fueling and this post could get out of hand.
Where fat makes a difference
Fats, and more specifically lipids, could be considered the universal medium by all which all life, in any explicit complexity, function. That considered, dietary fat intake should be judicious in it's quality and quantity. I'm going to come out and say this: It is my expressive agenda to increase the amount of healthy fats in everyone's diet (barring known fat digestion issues) and lower the total carbohydrate content. Your personal biochemistry would thank you.
Like stated above, dietary fat has minimal adverse effect on your cardiac risk. While some cancers have been linked to things like saturated fats it calls into question the source by which those saturates were consumed. A profound example includes The China Study which questioned the cancer risk brought on by animal protein and saturated fat-- but a closer look shows that the sourcing of said protein was less-than-ideal commercial agriculture sources (not also ignoring some other innate flaws in the research). We now know that more optimal choices for meats and dairy (see below) don't exert these same effects.
I have outlined my formal thoughts on how to make fat work best for athletes and non-athletes alike:
1.include fat into every meal of the day-
Focusing on including enough fat in your meals helps with palatable food, nutrient absorption, and satiety. There is also significant evidence to suggest consuming fat favorably affects your mood and hormones! Pregnant ladies take note!
2. focus on getting your saturated fats from organic, grass-fed animal sources or tropical plant fats-
Don't let saturated fats and full-fat foods scare you! There is plenty of benefits and more and more research is coming out about these benefits (lower risk of diabetes, higher insulin sensitivity...).
ideally, you would be consuming organic, grass-fed meats and dairies-- you can literally see the difference in these foods vs. commercial-production product. As an added bonus, the more natural pasturing methods (read: as food should be made) makes these foods higher higher in the omega fats and many of the fat-soluble vitamins (yellow fat on your cuts d/t the beta-carotene content vs nasty white fats on commercial cuts).
In addition, tropical plant fats are a great way to include more saturated fats in the diet. These are composed of more the medium-chain triglycerides (MCT), having the hydrocarbon tail of only 10-16 vs the longer-chained unsaturates. MCT have indicated benefits to your immune health and skin.
I will divulge that you can buy MCT oil on shelves that keeps it liquid by removal of the lauric fatty acid-- a nice convenience! Except the lauric acids are indicated to have some of the most healthful benefits of consuming tropical plant fats plus, the melting point is 76-78 degrees Fahrenheit...you literally look at it and it melts which makes it great for avoiding high-heat browning of foods (which you're doing already, right?).
3. eat your cold water fish a few times/wk or take a quality supplement-
If you live under a rock you probably haven't heard of Omega-3 fatty acid. I mean, even Douche Doctor Oz talks about them. The hype is real though, and while not a panacea for all human ills, it would be wise to include enough to improve your health. Omega-3s are great for attenuating inflammation in the body and are vital in proper cell signaling.
One thing I stress is not skimping on your supplement if that's the route you take and "buy-up" on your fish. You will thank yourself (and me?). Focus on getting a supplement with both EPA and DHA included and take it religiously--almost like the Pill every day.
4. don't forget the plants!
Plants are rich in the polyunsaturated fats including monounsaturated fats. Omega-6 fatty acids are very favorable for health when in balance with our omega-3 intake. Over consumption leads to an increase in pro-inflammatory intracellular cascades.An important consideration in athletes who want to look to improve recovery!
Now before you go all crazy on me you should know that some of the healthiest dietary patterns had high intakes of Omega-6 (all that Blue Zone stuff from before). What matters is consuming them in nuts, seeds, and fruits/vegetables. Corn/Soy oil, and commercially-raised meats and dairy don't count on the list of approved sources. Flax, Chia, Walnuts, and the Algal forms of omega-3 are rich in the ALA form of these fatty acids. While more work has shown that EPA/DHA (animal sources) are more effective in limiting inflammation, the ALA (plant sources) can be intraconverted to the EPA/DHA by attrition of serum levels of the latter and there are many proven secondary benefits of the ALA form (skin, nails, retinal cells).
5. consume your fats in the-most-raw-possible form, with minimal exposure to environmental stress-
Like I said before, lipids are volatile in the body. If that wasn't stressful enough (stress kills too, ya know) the environment by which we store, process, and consume them greatly affects their amazing benefits. Plant oils you find on the supermarket shelf have likely been refined to almost-nothing in terms of health benefits. You're only pouring out liquid calories on that salad or saucepan.
Instead, source from a local shop and get first-press oils. It's spendier, but you seriously use less because the flavor is so much more profound (oh, that phenol content). Stored in a dark or opaque container pressed oils stay away from the damage of UV light (remember those supermarket oil in clear jars under lights? yeah, double negative!).
Add fats to food after it's done cooking instead of subjecting it the oxidative effects of heat. Learn to love Avocado and eat them almost every damn day on anything that doesn't gross you out.
---
"But I'm all low-carb'n it, so this doesn't matter anyway because I eat protein all day long..."
That's where you're wrong! and most likely we could call your dietary pattern "high-fat, low-carb" vs high-protein assuming you are in fact following an applicable low-carb diet. Surprise! Your lipid mechanics are actually a bit different because of the absence of substantial carb (glucose) in that body of yours.
(I smell another digressive post brewing...)
I hope this post was concise and not too nerdy. Notice I didn't give you specific numbers or percentages of how much to consume , quite simply, it would all be conjecture because everyone is different! Often, numbers are really only interpretive medium. By focusing on getting all your fats from natural methods, storing them properly, and eating fats in their most-raw-possible form you're already making substantial in roads to your health and athletic performance.
Tuesday, April 22, 2014
Reflections
The day starts off with sun, albeit amongst quite chilly air. The forecast is a mixed bag and 30 minutes in to my ride I have already met cold sprinkle rain twice--intermixed with that sunshine I was looking forward to soaking in. I'm riding in my most dapper of all-black kit and my bike is perfectly clean and lubed. Everything is perfect except the nagging inner calmness that has eluded me for some time. Impending calamity it seems is a constant companion.
Within myself, I am meant for greater.
Despite the gusty winds there is a calmness about the day. A swell of flora and fauna are moving in slow motion around me and yet, the sunny shine of fresh showers have made everything shimmer and the road is ablaze.
Uninhibited. Vibrant, Verdant.
These roads are familiar; my gearing choices routine. I shift through gearing effortlessly, my pedal stroke supple despite lingering fatigue from Sunday's long ride efforts. My breathing is even and unlabored. Today is not a day to test my mettle but a day to stop and smell the roses. Yet with the showers and warm sun I only smell my sunscreen.
I see the vision splendid,
the sun implies lasting glory.
Metronomic pedaling, and the roughened country roads ripple up through my shoulders. I keep a steady posture; strong and unwavering. I hold my position perfectly and continue on through the rolling hillsides. The rolling, growling din of carbon and rubber on tarmac spurs me onward. A rhythmic, lulling symphony as the miles tick by.
I roll with this road ahead,
keeping myself strong against it's imperfections.
I've come back on my tepid-paced loop within a few miles of home and it's all been through me head: the highs, lows, mistakes, passion, heartbreak, and doubts of the past year. I've come out stronger, wiser...with more resolve.
I felt sincere joy and passion. I experienced bitter disappointment and anger. I went through things I never imagined I would have to experience. I picked up the pieces.
I'm stronger than I realize.
I'm better than I thought I was.
This tailwind is a pleasantry as I shift down into harder gearing. I want to test my legs. The thinking part of this ride is done. Men of action finish the day strong.
I fold myself into the drops, tighten my stomach, tuck the elbows, and flatten my back and shoulders. I am slipping through the wind faster and faster-- my pedal stroke is churning, injecting more and more speed into my own slipstream as I stay tucked for a fast approach.
No matter what, I am ready.
The road pitches up and I jump from the saddle, straining with the initial effort. I rock the bike ever-so-slightly side to side as my legs hurl me up the climb.
Click, click, click...faster.
I throw my bike into a drag race with itself. I've lost track of my heart rate but know it's well North of 180. The mouth is getting dry. The sun is across my level shoulders and warming my calves.
With the final 150m I see the crest of the climb and I give a final dig. I muscle through with everything I have in my legs. I keep low in the drops and attack myself from within. I know no competition greater than that.
It's moments like this that make you lose track of everything-- time, surroundings, pain. I attack the past year with this climb-- these last two hours of meditative thought spent on the road have hit their crescendo. I lay to rest all my demons, all the unsettling thoughts. I won't dwell on last year. It's done and over.
I attack the road ahead.
a gradient unwavering.
The road levels out, and I'm left gasping and resolved. One of my best times up the climb. My face is (likely) none too pretty and my shoulders are rolled over from the strain of the effort. The lungs are seared and my body is punished. My mouth is gaped. A Hoover vacuum starving for air.
I gently spin the final mile home.
--
I feel the release that had been eluding me.
Within myself, I am meant for greater.
Despite the gusty winds there is a calmness about the day. A swell of flora and fauna are moving in slow motion around me and yet, the sunny shine of fresh showers have made everything shimmer and the road is ablaze.
Uninhibited. Vibrant, Verdant.
These roads are familiar; my gearing choices routine. I shift through gearing effortlessly, my pedal stroke supple despite lingering fatigue from Sunday's long ride efforts. My breathing is even and unlabored. Today is not a day to test my mettle but a day to stop and smell the roses. Yet with the showers and warm sun I only smell my sunscreen.
I see the vision splendid,
the sun implies lasting glory.
Metronomic pedaling, and the roughened country roads ripple up through my shoulders. I keep a steady posture; strong and unwavering. I hold my position perfectly and continue on through the rolling hillsides. The rolling, growling din of carbon and rubber on tarmac spurs me onward. A rhythmic, lulling symphony as the miles tick by.
I roll with this road ahead,
keeping myself strong against it's imperfections.
I've come back on my tepid-paced loop within a few miles of home and it's all been through me head: the highs, lows, mistakes, passion, heartbreak, and doubts of the past year. I've come out stronger, wiser...with more resolve.
I felt sincere joy and passion. I experienced bitter disappointment and anger. I went through things I never imagined I would have to experience. I picked up the pieces.
I'm stronger than I realize.
I'm better than I thought I was.
This tailwind is a pleasantry as I shift down into harder gearing. I want to test my legs. The thinking part of this ride is done. Men of action finish the day strong.
I fold myself into the drops, tighten my stomach, tuck the elbows, and flatten my back and shoulders. I am slipping through the wind faster and faster-- my pedal stroke is churning, injecting more and more speed into my own slipstream as I stay tucked for a fast approach.
No matter what, I am ready.
The road pitches up and I jump from the saddle, straining with the initial effort. I rock the bike ever-so-slightly side to side as my legs hurl me up the climb.
Click, click, click...faster.
I throw my bike into a drag race with itself. I've lost track of my heart rate but know it's well North of 180. The mouth is getting dry. The sun is across my level shoulders and warming my calves.
With the final 150m I see the crest of the climb and I give a final dig. I muscle through with everything I have in my legs. I keep low in the drops and attack myself from within. I know no competition greater than that.
It's moments like this that make you lose track of everything-- time, surroundings, pain. I attack the past year with this climb-- these last two hours of meditative thought spent on the road have hit their crescendo. I lay to rest all my demons, all the unsettling thoughts. I won't dwell on last year. It's done and over.
I attack the road ahead.
a gradient unwavering.
The road levels out, and I'm left gasping and resolved. One of my best times up the climb. My face is (likely) none too pretty and my shoulders are rolled over from the strain of the effort. The lungs are seared and my body is punished. My mouth is gaped. A Hoover vacuum starving for air.
I gently spin the final mile home.
--
I feel the release that had been eluding me.
Sunday, April 20, 2014
Crosstraining: Do it. Love it.
Many competitive athletes fall into their niche activity and (usually) never deviate throughout their training. Swimmers swim, Runners run, and Cyclist push pedals. We have our disciplines and we do what we love training block after block, race after race.
When an athlete is beset with injury (as I myself currently endure) the emphasis shifts to finding activities that don't aggravate the injury yet provide a cardiovascular/neuromuscular stimulus. "Crosstraining", as it is commonly called, is a vital part of coming back stronger from injury and staving off injuries before they hit.
I take issue with the very word of Crosstraining...Cross-training. I'll start with why: When I was in HS I ran. I ran a lot and go injured a lot. I started using cycling in the summer months as a way to keep overall training volume up while also building the steady mileage base needed for the competitive Fall XC season. I called it crosstraining on all those Runner's World training logs (I have STACKS somewhere back home).
It wasn't until college when I kept getting really injured from running too much volume, intensity, and with little regard for recovery that I finally answered the Clue Phone that had been ringing. Crosstraining, if incorporated into regular training, can make me a better athlete all around and my running will succeed bc I will be fitter overall. I now approach crosstraining as what it is...training!
The following are the activities are particularly enjoy as a regular part of my weekly training. I offer no advice on how to train in these disciplines, I only stress to find experts in whatever other training activities you wish to take up. Obviously with my ankle injury these activities have had significant volume increases with the void of trail/mtn running left out. Slow and steady progress on the injury front...
Cycling-- first and foremost, cycling has always been my second love from running. The fact is that riding your bike really fast for a long time is one of the hardest sports on the planet. When my cycling volume and quality is high, I come out of the longer arduous runs with more snap in my legs. Strength gains in my glutes, hamstrings, and quads all equate to making breakfast out of hills.
It's also one of the sports that appeals to an aesthetic scope of mine.
Kettlebell- I stopped doing Olympic barbell lifts after I quit doing CRASH-B racing and started with Kettlebell training. The results have been amazing. Explosive movements, with a more comfortable weight, and higher repetitions mean I condition my muscles to take a pounding on the trail and get comparable strength gains as standard compound iron weight lifts.
Caveat: don't go get a KB and swing and snatch away without proper instruction. I had an amazing coach back in Ohio that taught me the competition swings and proper form. He was certified in Kettlebell-- not a crossfit wannabe giving out KB swing advise (THAT'S a whole other topic to discuss...).
Rowing--I started rowing in college on my own and briefly on a club team. My main motivation was fitness built while (surprise) going through an Achilles injury. I recently acquired a Concept2 indoor rower and have been slowly ramping up my workload and adding some quality.
Rowing is another sport where your form is crucial to avoid injury. My research advisor in college was a Div II varsity rower-- many mornings at the Eastern rec talking the intercellular signaling in myofibril and giving me tough talk on how to get my rowing improved. I really recommend getting a coach to help hone your form. Again, don't get advice from the Crossfit folks (OMG can they even spell 'form'?).
One downside I have found with rowing is that my muscle mass gains are significant compared to say, cycling Some may not find this a problem, but hills don't get any less steep and gravity sucks proportionately to how much you weigh. An upside is that my overall leg power improves--already I have seen significant gains in the short time I've been back to it!
Yoga-I do yoga once a week for about 45 minutes. I hate it. It's good for my spine/hip flexors and always feel better after. I will keep doing it.
I am by far nowhere an expert and I fall over a lot. I try not to let anyone see me doing it.
Core Work- you should all be doing this anyway. suck it up, get on the floor, and start some planks.
A Few More Thoughts
Don't try to equate your crosstraining to your primary sport. It is NOT THE SAME physiologic adaptation but you can reap the benefits of maintain muscle mass, cardiac fitness, and the physique that makes Her want to look your direction. Focus on getting more stamina at reasonable intensity then progress from there. Ask experts (or get the legit training books) if you like the activity or think you should keep it around.
For myself, the activities outside of running comprise 40-60% of my weekly training load. It ebbs and flows based on training goals, racing schedule, and my own selfish wants. "To each, their own" applies here.
In short, I don't just show up to an ultra race ready to run...I show up knowing my TOTAL fitness is where it needs to be to tackle this ultra. How we put those fitness puzzle pieces are up to the individual.
-P.
When an athlete is beset with injury (as I myself currently endure) the emphasis shifts to finding activities that don't aggravate the injury yet provide a cardiovascular/neuromuscular stimulus. "Crosstraining", as it is commonly called, is a vital part of coming back stronger from injury and staving off injuries before they hit.
I take issue with the very word of Crosstraining...Cross-training. I'll start with why: When I was in HS I ran. I ran a lot and go injured a lot. I started using cycling in the summer months as a way to keep overall training volume up while also building the steady mileage base needed for the competitive Fall XC season. I called it crosstraining on all those Runner's World training logs (I have STACKS somewhere back home).
It wasn't until college when I kept getting really injured from running too much volume, intensity, and with little regard for recovery that I finally answered the Clue Phone that had been ringing. Crosstraining, if incorporated into regular training, can make me a better athlete all around and my running will succeed bc I will be fitter overall. I now approach crosstraining as what it is...training!
The following are the activities are particularly enjoy as a regular part of my weekly training. I offer no advice on how to train in these disciplines, I only stress to find experts in whatever other training activities you wish to take up. Obviously with my ankle injury these activities have had significant volume increases with the void of trail/mtn running left out. Slow and steady progress on the injury front...
Cycling-- first and foremost, cycling has always been my second love from running. The fact is that riding your bike really fast for a long time is one of the hardest sports on the planet. When my cycling volume and quality is high, I come out of the longer arduous runs with more snap in my legs. Strength gains in my glutes, hamstrings, and quads all equate to making breakfast out of hills.
It's also one of the sports that appeals to an aesthetic scope of mine.
Kettlebell- I stopped doing Olympic barbell lifts after I quit doing CRASH-B racing and started with Kettlebell training. The results have been amazing. Explosive movements, with a more comfortable weight, and higher repetitions mean I condition my muscles to take a pounding on the trail and get comparable strength gains as standard compound iron weight lifts.
Caveat: don't go get a KB and swing and snatch away without proper instruction. I had an amazing coach back in Ohio that taught me the competition swings and proper form. He was certified in Kettlebell-- not a crossfit wannabe giving out KB swing advise (THAT'S a whole other topic to discuss...).
Rowing--I started rowing in college on my own and briefly on a club team. My main motivation was fitness built while (surprise) going through an Achilles injury. I recently acquired a Concept2 indoor rower and have been slowly ramping up my workload and adding some quality.
Rowing is another sport where your form is crucial to avoid injury. My research advisor in college was a Div II varsity rower-- many mornings at the Eastern rec talking the intercellular signaling in myofibril and giving me tough talk on how to get my rowing improved. I really recommend getting a coach to help hone your form. Again, don't get advice from the Crossfit folks (OMG can they even spell 'form'?).
One downside I have found with rowing is that my muscle mass gains are significant compared to say, cycling Some may not find this a problem, but hills don't get any less steep and gravity sucks proportionately to how much you weigh. An upside is that my overall leg power improves--already I have seen significant gains in the short time I've been back to it!
Yoga-I do yoga once a week for about 45 minutes. I hate it. It's good for my spine/hip flexors and always feel better after. I will keep doing it.
I am by far nowhere an expert and I fall over a lot. I try not to let anyone see me doing it.
Core Work- you should all be doing this anyway. suck it up, get on the floor, and start some planks.
A Few More Thoughts
Don't try to equate your crosstraining to your primary sport. It is NOT THE SAME physiologic adaptation but you can reap the benefits of maintain muscle mass, cardiac fitness, and the physique that makes Her want to look your direction. Focus on getting more stamina at reasonable intensity then progress from there. Ask experts (or get the legit training books) if you like the activity or think you should keep it around.
For myself, the activities outside of running comprise 40-60% of my weekly training load. It ebbs and flows based on training goals, racing schedule, and my own selfish wants. "To each, their own" applies here.
In short, I don't just show up to an ultra race ready to run...I show up knowing my TOTAL fitness is where it needs to be to tackle this ultra. How we put those fitness puzzle pieces are up to the individual.
-P.
Friday, March 28, 2014
On Injury & Inflammation, Part II: Basic steps to keep inflammation working for you
The
inflammation from training isn't necessarily a bad thing..to a point.
Heavy training blocks and/or workouts often result in compounded
residual muscle fatigue leading to recovery and further adaptation. What
matters is keeping inflammation in check and keeping us training at a
higher level and avoiding injury. giving your body the building blocks it needs and pushing the biochemical cascades of recovery always in your favor can keep training at a level otherwise impossible to maintain.
Sifting through all the hype that can easily stump folks, here are my top picks for keeping inflammation at productive, health levels:
1. Diet- I will not stress this enough. Crap in, Crap out. There are numerous ways to fuel the body and frankly there is no "truly right way" to go about it. One thing I can stress is making sure to get quality fruits and vegetables (organic), consuming good amounts of raw, unadulterated dietary fat, and focusing on consistently meeting your protein needs for muscle/tissue repair. Sugar, hydrogenated fats, and foods out of boxes are NOT your friend.
[That is brief private diet counseling in two sentences :)]
2. Massage- I see a massage therapist twice a month to get the aches out. It's an investment in my body that I feel has kept me free from getting a constant crop of aches and pains. It also has improved my blood pressure (stress hypertension).
3. Trigger Point/Foam Rolling- I got my first foam roller when I was in High School. The industry was just taking off, but I knew at that point foam rolling would be something I always stayed with. These days I use the TriggerPoint product line to keep my muscles in check between massages. These have been instrumental in my recovery from the ankle injury.
4. Sleep- I'm guilty of not getting enough. I do try, but being a workaholic and holding down a lot of professional projects does have drawbacks on my sleep. Shooting for 7-8 hrs of sleep is ideal. I fall in the 6-7 hrs range myself.
5. Supplements- for the average American, I don't recommend a whole lot of supplementation outside of Vitamin D and Probiotic. Athletes however should embrace additional supplements as a way to boost recovery and speed along to adaptation faster. The key is nutrient timing and learning what you're needing to get the results you want!
Supplements that I recommend:
Protein powders-- they're convenient, rapidly digested, and versatile. If following exercise they can be paired with carbohydrates to yield greater muscle adaptation. A great product to consider is Recoverite from Hammer-- it has garnered countless rave reviews and plenty of my own acquaintances enjoy the products with good result. With my dairy allergy I use their Vegan Protein powders
Branch-Chain Amino Acids (BCAAs)-- while found in some protein powders, these are often found in exclusive product lines. Branch Chains are glucogenic, meaning they are readily utilized by the body in tissue maintenance because they metabolize much more like glucose. The BCAA travel in metabolic pathways that are exclusive of other amino acids, and yield gains in muscle tissue greater than protein doses with far less branch chain amino acid content but of equal volume.
Digestive Enzymes-In the late 70s and through the 80s the East Germany national teams used a great deal of systemic digestive enzymes for boosting recovery and one only has to look at the medal counts around that time to see their credit. Digestive Enzymes allow the body to 'switch' the immune cells in the body that are involved in the unspecific, or innate, inflammatory response to tame excessive inflammation. The enzymes have been used in place of non-steroidal drugs with good success and a certain Dr. Rodriguez of New York has given them credit for cancer treatment.
With my ankle injury I used Hammer Tissue Rejuvenator for limiting excessive inflammation in the joints and muscle tissues. The product includes a whole host of additional complementary anti-inflammatory and joint-building ingredients like Turmeric, Burdock, and Glucosamine. I recommend the product for daily or periodic use in heavy training blocks
---
training is a volatile process-- it involves the body's combustion of energy-yielding substrates while being put under a complex metabolic thicket of physiological adaptations, only to do the thankless job of putting our bodies back together after the fact. The urgent need to create inflammation for handling this task should be understood as favorable and the process of recovery taken with patience and diligence. Delivering the necessary substrates needed for the body to recover is the second-most important thing an athlete can do to improve (the first going out and training!)
"I don't believe in over-training, there's only under-recovery."
~Floyd Landis
How much? How soon before or after? How often? Nutrient Timing is KEY. stay tuned for future blog posts!
Sifting through all the hype that can easily stump folks, here are my top picks for keeping inflammation at productive, health levels:
1. Diet- I will not stress this enough. Crap in, Crap out. There are numerous ways to fuel the body and frankly there is no "truly right way" to go about it. One thing I can stress is making sure to get quality fruits and vegetables (organic), consuming good amounts of raw, unadulterated dietary fat, and focusing on consistently meeting your protein needs for muscle/tissue repair. Sugar, hydrogenated fats, and foods out of boxes are NOT your friend.
[That is brief private diet counseling in two sentences :)]
2. Massage- I see a massage therapist twice a month to get the aches out. It's an investment in my body that I feel has kept me free from getting a constant crop of aches and pains. It also has improved my blood pressure (stress hypertension).
3. Trigger Point/Foam Rolling- I got my first foam roller when I was in High School. The industry was just taking off, but I knew at that point foam rolling would be something I always stayed with. These days I use the TriggerPoint product line to keep my muscles in check between massages. These have been instrumental in my recovery from the ankle injury.
4. Sleep- I'm guilty of not getting enough. I do try, but being a workaholic and holding down a lot of professional projects does have drawbacks on my sleep. Shooting for 7-8 hrs of sleep is ideal. I fall in the 6-7 hrs range myself.
5. Supplements- for the average American, I don't recommend a whole lot of supplementation outside of Vitamin D and Probiotic. Athletes however should embrace additional supplements as a way to boost recovery and speed along to adaptation faster. The key is nutrient timing and learning what you're needing to get the results you want!
Supplements that I recommend:
Protein powders-- they're convenient, rapidly digested, and versatile. If following exercise they can be paired with carbohydrates to yield greater muscle adaptation. A great product to consider is Recoverite from Hammer-- it has garnered countless rave reviews and plenty of my own acquaintances enjoy the products with good result. With my dairy allergy I use their Vegan Protein powders
Branch-Chain Amino Acids (BCAAs)-- while found in some protein powders, these are often found in exclusive product lines. Branch Chains are glucogenic, meaning they are readily utilized by the body in tissue maintenance because they metabolize much more like glucose. The BCAA travel in metabolic pathways that are exclusive of other amino acids, and yield gains in muscle tissue greater than protein doses with far less branch chain amino acid content but of equal volume.
Digestive Enzymes-In the late 70s and through the 80s the East Germany national teams used a great deal of systemic digestive enzymes for boosting recovery and one only has to look at the medal counts around that time to see their credit. Digestive Enzymes allow the body to 'switch' the immune cells in the body that are involved in the unspecific, or innate, inflammatory response to tame excessive inflammation. The enzymes have been used in place of non-steroidal drugs with good success and a certain Dr. Rodriguez of New York has given them credit for cancer treatment.
With my ankle injury I used Hammer Tissue Rejuvenator for limiting excessive inflammation in the joints and muscle tissues. The product includes a whole host of additional complementary anti-inflammatory and joint-building ingredients like Turmeric, Burdock, and Glucosamine. I recommend the product for daily or periodic use in heavy training blocks
---
training is a volatile process-- it involves the body's combustion of energy-yielding substrates while being put under a complex metabolic thicket of physiological adaptations, only to do the thankless job of putting our bodies back together after the fact. The urgent need to create inflammation for handling this task should be understood as favorable and the process of recovery taken with patience and diligence. Delivering the necessary substrates needed for the body to recover is the second-most important thing an athlete can do to improve (the first going out and training!)
"I don't believe in over-training, there's only under-recovery."
~Floyd Landis
How much? How soon before or after? How often? Nutrient Timing is KEY. stay tuned for future blog posts!
On Injury & Inflammation, Part I: the good, the bad...and a badly sprained ankle.
We all hear about how inflammation is bad stuff. In a way, some people see all inflammation as a bad thing, but providing we give ourselves proper time for recovery and adaptation there are instances where inflammation is the right thing to push our fitness to the next level. Other times inflammation results in acute injuries and overtraining.
Recently, I dealt with the frustration of a bad sprain in my ankle (not appropriate inflammation!). "Oh Patrick, we ALL get them. Shake it off." Unfortunately, this was my first ankle sprain EVER. I'm not known for the most stable feet on the trail, but I'm certainly known for the most durable ankles. I was horrified with the swelling, bruising, and aching pain that developed from the trauma. The blessing is that I was able to get off my feet and control the swelling and inflammation through ice, elevation, fluids, and plenty of anti-inflammatory foods/supplements. I had a pretty tough time with several of the ankle tendons and saw PT for rehab who diagnosed it with a class II mid-ankle sprain.
An introduction to inflammation: Welcome to my world
I deal with inflammation on a daily basis whether it is through seeing a patient with systemic body infections in the ICU or my aching muscles/tendons that are feeling the strain of training load. In medicine, we try to limit the damage done by the inflammation brought on by disease process and/or trauma. Whereas in sport, we focus on creating inflammation (workout) -- but not too much--and the ability to adapt from those stresses (recovery.
How inflammation develops in the athlete
The very event of "working out" generates inflammation in the body. The movement of substrate, fluid shifts, and blood gases create a volatile environment in which our body is perfectly adapted to deal with. Yes, that's right: exercise is natural. Back before we all worked behind desks or machines, many people called it manual labor or daily farm chores. But one should never be afraid of exercise doing them harm!
The element of work is quickly followed with the period of recovery and subsequent adaptation-- substrates from food, hydration, and intracellular mechanisms (the details of which are for a different post!). Work followed by rest; we adapt from the stresses on our body. In the case of an athlete this adaptation means performance gains.
How inflammation can hurt us
There must be a time of recovery from the stresses of training. Adaptation is only after the body is ready for more work. Increasing volume, intensity, or having a change in the kind of activity (including spraining your ankle, doh) too quickly means the stress mounts up faster than the body can adapt. In the athlete this detrimental event can be seen as a drop in performance (HR, watts, pace, etc.) or outright injury.
So how do we keep inflammation in check and use it to our benefit? check out Part Two
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