The Athlete's Garage

Have you ever wondered what the relationship is between your genes and your performance capacity?

In this episode of #RESEARCHMONDAYS, I go through the science to discuss how genes affect not only performance, but also injury-risk, response to training and recovery rate. I also talk about other environmental factors that play a role in being able to achieve your performance potential.

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- [email protected]
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

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References:

Hautala, A. J., Kiviniemi, A. M., Mäkikallio, T. H., Kinnunen, H., Nissilä, S., Huikuri, H. V., & Tulppo, M. P. (2006). Individual differences in the responses to endurance and resistance training. European journal of applied physiology, 96(5), 535-542.

Lopez-Leon, S., Tuvblad, C., & Forero, D. A. (2016). Sports genetics: the PPARA gene and athletes’ high ability in endurance sports. A systematic review and meta-analysis. Biology of sport, 33(1), 3.

Ma, F., Yang, Y., Li, X., Zhou, F., Gao, C., Li, M., & Gao, L. (2013). The association of sport performance with ACE and ACTN3 genetic polymorphisms: a systematic review and meta-analysis. PloS one, 8(1), e54685.

Vlahovich, N., Fricker, P. A., Brown, M. A., & Hughes, D. (2017). Ethics of genetic testing and research in sport: a position statement from the Australian Institute of Sport. British journal of sports medicine, 51(1), 5-11.

Recently, I logged back into this podcast intending to take it down permanently, but was taken aback to see that downloads had DOUBLED in the last year, even without any new episodes.

So for that reason, I have decided to leave the podcast up so that you can continue receiving value from it.

For this episode, I am popping my head in to say hello, and to share an update on where you can find me now

NEW PODCAST: The Aligned Performance Podcast

Get in touch:
Instagram: @trangcessnguyen
Facebook: Aligned Performance
Youtube: Aligned Performance
Website: alignedperformance.com.au
Email: [email protected]

About Trang

Trang Nguyen, founder, and host of Aligned Performance, is a mindset and performance coach. Also currently completing her Masters of Nutrition, Trang helps individuals achieve their greatest potential with purpose and create their mark on this world.

Her vision is a thriving world where individuals are more conscious and connected to themselves, others, and this planet. This way, ALL forms of life can truly thrive and live harmoniously as one.

Trang is passionate about working with people to transform the core of who they are as a human being. From there, changes will be reflected across all areas of their life, whether it’s their career, health, relationships, personal habits, and more, so they can truly thrive at the highest level possible

In this episode, I sit down with Jack Williams to talk about flexibility. Jack is a Physiotherapist, S&C coach, yoga teacher and involved in teaching and research at La Trobe University, with extensive experience in helping people achieve optimal performance.

In particular, Jack has a special interest in training flexibility and has had exposure to a wide range of practices over his years. So in this conversation, Jack shares his perspective on the research as well as providing practical takeaways for you to improve your flexibility.

Whether you are a triathlete, runner or health professional, there is plenty for you to learn from in the chat. Enjoy :)

Timestamps:
0:00- Intro
3:00 Getting to know Jack
9:57- What is flexibility?
15:58- The difference between flexibility and mobility
18:30- Are we approaching stretching the right way in 2021?
24:37- The role of stretching in a warmup
31:26- Flexibility requirements for runners
36:09- Why elite runners may be less flexible than recreational runners
43:35- Flexibility requirements for swimmers
48:20- Flexibility requirements for cycling
51:17- Does lack of flexibility cause injury?
53:23- Common mistakes that people make when stretching
1:01:05- Stretches for runners and triathletes

Get in touch with Jack
Melbourneathleticdevelopment.com.au
Get in touch with Trang
[email protected]
IG: themotionmechanic

This episode is from when I was a guest on The Run Smarter Podcast by Physiotherapist Brodie Sharpe. In this episode, I talk about how recreational runners can incorporate S&C into their week to achieve favourable adaptations, whilst minimising interference with running sessions and progress.

Although it doesn’t need to be complex, there are some key things that runners should look out for in order to make the most of their time and effort with S&C training.

Some things I talk about are:

• What a typical week of S&C training can look like for a recreational runner, including frequency, intensity and exercise examples
• Exercise dosages like sets and reps
• Periodisation of training when preparing for a race
• What runners should aim to ‘feel’ during strength training
• Muscle activation
• Different types of muscle fatigue
• The most bang for your buck equipment for home S&C training

Whether you are new to S&C or looking to optimise the application of your current routine, you will no doubt get a lot from this episode. Enjoy!

Get in touch with Brodie:
Website: breakthroughrunning.physio + runsmarter.online
IG: @runsmarterseries
Book in for a Physiotherapy appt with Trang: https://www.healthhp.com.au/contact-us

Apply for running or S&C coaching with Trang: https://trang92.typeform.com/to/JMsu8J

Sign up for the weekly 'Dose of Learnings' email subscription: http://www.themotionmechanic.com/mailing-list-sign-up/

Say hello!
Website: themotionmechanic.com
Email: [email protected]
IG: @themotionmechanic

In episode 52, I sit down with ‘The Plastic Runner’ Karin Traeger to learn more about how we can give back to the planet while running. As an ultra-marathoner with a passion for preserving our planet, Karen founded The Plastic Runner, a group that runs plogging events (Jogging x picking up litter). Over the years, the group has run over 30 events across Australia and picked up over 1000kg of rubbish!

Professionally, Karen is a vet for wildlife, holds a Master of Environment and a scientific diver. Let’s just say she has been on some epic adventures both on land and in the sea!

In this chat, Karen talks about adding an eco- dimension to our running. She covers the true impacts of plastic waste, ways to start plogging, tips on reducing and recycling plastic waste, the connection between our food choices and the environment, running in lockdown and her 100km run at Wilson’s Prom.

Since one of the great things about running is being able to see and enjoy nature in its most raw state, this is such an eye-opening conversation about how we can easily give back while doing what we love. Whether you are new to plogging or a regular plogger, this episode is for you! Enjoy :)
Timestamps:

0:00- Intro
5:00- Get to know Karin
16:17- How the Plastic Runner started
25:55- The true impacts of plastic waste
36:13- Tips to start plogging
41:34- How we can better reduce and recycle our plastic use
50:59- The connection between our food choices and environmental impact
1:01:43- Karen’s upcoming 100km run

Get in touch with Karen:
IG: @theplasticrunner
Website: www.theplasticrunner.com
Get in touch with Trang:
IG: @themotionmechanic
Website: www.themotionmechanic.com
Email: [email protected]