Boomer Seminar Three: Active & Passive Self Care
Seminar Three Planning Time....the theme is "Self Care / Strength."
Ignoring the initial voting elements (here), some of which have already been covered, I think this should be broken into two parts: Active Care and Passive Care.
We could split the seminar to discuss both elements, as well is In-Season vs OutSeason advice.
Active Care Examples:
Warm Ups / Smart Intensity
Sequencing Workouts for Quality (Run First? Second?)
Core / Functional Strength Work
Yoga / Stretching
Passive Self Care Examples:
How to Improve Sleep
Speeding Post Workout Recovery
Dietary Changes (Reduce inflammation, etc)
The Format…I think the Moderator leading a RoundTable (everyone who wants to talk gets 2’ to share their info) + Discussion (talk on what was shared) is the best set up. Anyone interested in being Moderate this time around?
Picking a Date...I suggest Monday after Ironman Canada which is July 30th at 8pm EST
Thanks!
~ Coach P
Comments
I think the round table can work if the person talking truly keeps it short. Perhaps have some bullet points to stay on task. I'd be glad to add my two cents for two minutes.
I'll be fresh off another Canadian Race 70.3 Calgary, same weekend as Whistler.
Happy to moderate if nobody else volunteers ==> An update on 7/30: may have a conflict for tonight
staying has internet or I’m not up some mountainside, I will be there:)
I'll be around.
On Mon, Jul 30, 2018 at 1:49 PM Al Truscott <
teamenforums+d24934-s6029573@gmail.com> wrote:
> [image: Endurance Nation Community]
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> ------------------------------
> Al Truscott commented on Boomer Seminar Three: Active & Passive Self Care
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> @Coach Patrick OK, so what's the number to call in...?
>
> --
> Reply to this email directly or follow the link below to check it out:
>
> https://endurancenation.vanillacommunities.com/discussion/comment/266574#Comment_266574
> Check it out
>
>
Here is the Web link to join by computer, tablet, or smartphone:
https://zoom.us/j/208106299
To join by phone only, the Zoom telephone number is 646.558.8656. I believe the meeting ID is 208-106-299, although Patrick typically has another meeting ID, so if that doesn't work try 257-287-7525
We'll set a time limit of 60 minutes. I have it set to automatically record the meeting.
Looking forward to tonight's session!!!
@Coach Patrick has to convert the video to a forum post. In the interim, here's the raw video in unconverted format on my Google Drive. You'll probably have to download it to watch it.
Thank you @Paul Curtin
After reading @Al Truscott comment on my SR 70.3 RR about HR he revealed a concept that as we age there is a potential lack of reliability of using HR. It may have to do with striated muscle. We need muscle for power. There is also the issue of plasticity and stiffness and how this affects our run. A perfect example of how strength training can help.
How can Stryd data help Boomers reveal limiters?
If leg stiffness is bigger at the end of the run, then perhaps one is not ready for that distance or not recovered or lcking muscle?
HR - does it lie as we age? Is it holding us back to go harder? When do you ignore it?
Thirst - though not a metric, as we age thirst mechanism is not as keen. What do you do about that?
Watts - when do we accept the ceiling on FTP and forget about the roof?
Just my thoughts circling around my head today.
Now, the main point I was trying to make. Many older athletes, those of us past (sometimes way past) 55 who are still doing competitive sports like triathlon, are more likely than not life-long athletes. Not necessarily life-long competitors, but folks who have always been doing *something* most of their lives - hiking, skiing, running, biking, kayaking, whatever, they always had to be active. And also, I suspect that the majority of these life-long athletes got their start in their teen years. These characteristics imply that their heart/cardiac muscle is in good shape, and can easily and quickly improve with a relatively short period of structured, disciplined training. While the heart may lose its high-end fitness (ie, max heart rate decline with aging), it can still enlarge so that each beat pumps out more blood and thus increases cardiovascular efficiency. Maybe this is because it never really gets a chance to "de-train"...the heart can't take a minute, much less a day off! It's different is some significant ways from skeletal muscle - microscopically it looks different, it has a different set of connections to the brain via nerves, and it has its own unique responses to hormonal stimulation.
For various reasons, skeletal muscle more easily and quickly loses its size and strength if not used. This becomes more pronounced the older we are.
My observation was not that HR can be ignored when training or racing, but that neuromuscular strength is probably more important as a limiter of the older athlete's performance. And my thought is that perceived exertion (RPE) is the best "measure" we have for monitoring that during activity. RPE, not in terms of respiratory rate or depth, but rather how our muscle feel during activity.
I tend to spin out theories all the time, and this one may or may not have validity...