Endurance Base Camp Podcast

Show #8 -
Focus - The role of sodium when trying to properly hydrate during an endurance event. How to calculate your sweat rate. And a look at some common sports nutrition products.
Follow this link to delicious: Hydration and Sodium - you'll find the following articles linked there:
a. fluid balance test
b. dehydration and heat injury
c. weight changes, medical complications and performance during an Ironman triathlon
d. salt and the athlete
e. hyponutremia, water intoxication, the dangers of too much water
f. ultracycling: water and salt intake
g. too much of a good thing
h. thm sweat rate calculator
i. USATF self testing program for optimal hydration
Lots of information in those articles, you can also find some good info in Timothy Noakes' book, Lore of Running.
Join me on my Bday Endure Challenge:
youtube - hopefully daily updates here
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later -- see you on the roads!

Show #7 -
1. Nutrition Basics: First three steps to think about when making dietary changes. They seem too simple for most people to take seriously... that is until they are used and implemented. Do them and you'll notice a change in your dietary behavior.
2. Team Updates: Chicago Team, Kendrick at NY Tri, 3 EBC Team Members at Tom Sawyer Tri
3. Non Team Updates: Elaine Breeden goes to China, Jeff Buhr has great Muncie and Steelhead races, Tony White gets 3rd overall at Steelhead, more.
4. Ultra Endurance Challenge Update... still anxious, but it's going to be fun.
Music:
a - Buffalo Batter, Hold On - Ivy League
b - Chinatown - Oneside
c - NIN - Head Down
Websites:
a - mindlesseating.com
b - fruitandveggiesmatter.gov
c - elmwoodstockfarm.com
d - fitday.com
e - localharvest.org
Books:
a - Mindless Eating
b - In Defense of Food: An Eater's Manifesto

Show #6 - Strength Training for Runners and Chicago Training updates
1. The Chicago Marathon training group is not into their second phase of the training program. I give some of my thoughts about what has been going on and read some of the feedback I've received.
2. Strength Training for Runners. Nikki and I have finished a book/training guide for runners to use when implementing a strength training program. It includes 4 training programs, pictures and descriptions of the exercises and some general thoughts on the value of strength training for injury prevention and/or performance improvement.
Here's a link to the book: Strength Training for Runners Ebook
3. Celebrating 30 years of living well. I talk about the challenge that I've decided to take on during the week that I turn 30.
Music:
1. The Benny's - intro
2. Gina Villalobos
3. Corporate Whore
4. Bows and Arrows
Other links:
1. Running with the Pack
2. Bill Anders
3. BfitBday
We appreciate those readers and listeners that have purchased our book already!

Show #5 - Topics
1. Todd's Road with Jeff and crew (Jeff is only audible runner in group besides me)
2. Pit Bull
3. What Todd's has done for my running
4. Mark Nenow at Todd's
5. 500 Mile Club
6. Rise of the Creative Class quote - book by Richard Florida
7. Run commute home on Lexinton's Richmond and Chinoe streets
- google map of run
Music:
1. Forever More by Fishbone
2. Down by the Beach, Boieee by Super Hero
Link:
1. Todd's Road Stumbler's History (pdf)

Show #4 - Topics:
1. Fletcher Flyer Century ride audio, Asheville, North Carolina
2. Value of Consistency in training
3. Into the Wild quote
4. Sleep
5. Mindfulness Meditation
Books mentioned:
1. Into the Wild - John Krakauer
2. Breakthrough Triathlon Training - Brad Kearns
3. Full Catastrophe Living - Jon Kabat-Zinn
You Tube Video: Fletcher Flyer Century
Music:
1. Intro - The Benny's : Stroll Through Town
2. Greg Waters : Don't Hold Back
3. Phil Ayoub : Scenes from American Highway Rest Stop
- Mental Training for Endurance Athletes , written in 03 that relates to the Mindfulness discussion that was in this podcast.
- Zen Triathlon and Hornet Juice challenge
- The challenge is actually on a facebook page, but by the weird possibility that someone doesn't have a facebook account, this is the page that Bret talks about Hornet Juice.
- Arizona State on itunes
Please leave feedback at:
1. This page!
2. Gary's Fitness Blog
3. Itunes