Monthly Archives

October 2014

Episode 46: Peter Defty Interview Part 2: Science of Optimizing Fat Metabolism for Athletes

By | Blog, Podcast | 3 Comments

Peter Defty is back to discuss his recent trip to the American College of Nutrition Conference and the upcoming science of optimizing fat for fuel in the endurance athlete. Click here to listen or download on iTunes for later.

To get more information on Vespa Power or to learn about Peter’s OFM model for athletes visit the Facebook fan page. Simply log in to your Facebook account and type Vespa, Optimized Fat metabolism (OFM) into the browser.

If you have any questions or comments please leave them below.

Episode 45: Benefits of Ginger, Frozen vs Fresh Foods, Anti-rotation Press, Pot Stir

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In this episode I discuss several extroardinary benefits of ginger. You will also learn when to, and why, you should choose frozen fruits and vegetables over “fresh” produce. Finally, I talk about 2 of my favorite ab/core stability exercises that just happen to be a total body movement in all wrapped up into one move!

Click here to listen.

To see the demonstration video for the Pot Stir and Anti-Rotation Press click here.

8 Tips for Running a Marathon

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Steps for Successfully Running a Marathon:

Get Your Heart Rate Zones Tested:
– contact someone at Playtri
– getting this done will give you the EXACT pace you should be running at safely to avoid injury and build aerobic fitness
– if not in the budget, you can perform a self test (see below for example)
– can also use the talk test

Get fit for Shoes by a Pro:
– have a specialist at a running shoe store assess your run gait and help fit you for the best shoes for YOUR feet
– Once you have the shoes that feel good and fit YOU, don’t change
– Never change shoes close to race day

Start Slow:
– we recommend a run/walk combination for all athletes, even elite’s
– start with 20 minutes for 3 days/week, easy run for 2-3 minutes followed by 2-3 minute brisk walk (don’t doddle)
– Build up to 4/1, 9/1, etc

Warm up & COOL DOWN:
– most people just get up and run and don’t prepare body for the activity
– spend 5 minutes foam rolling, then 5 minutes dynamic warm up/run drills
– missing the cool down is a critical error. Recovery starts during the cool down

Running too Often:
– Misconception that you need to run 4+ days per week
– Only need 3 days plus functional training/cross training for positive results

Interval/Speed Training/Hills:
– great way to build power and speed
– can be done 1-2 times per week
– increase in Vo2max will also increase aerobic efficiency

Functional Training/Cross-Training:
– Often overlooked bc people are scared they will “get big”/”bulky”
– Running can create overuse injuries
o Lateral band walks
o Monster walks
o Glute bridge
o deadlifts
– Strength training builds stabilizer, opposing, supporting muscle groups for function & efficiency
– You want to get fast and make running easier? LIFT WEIGHTS

– Recommend a massage at least once every 2 weeks (be sure they are good and work on athletes)
– Cold contrast showers reduce inflammation and speed recovery
– Compression socks/leggings. Wear for up to 24hrs post long/hard run
– Cryosauna to reduce inflammation
– Eat a whole food, anti-inflammatory diet
– Supplements that enhance recovery: Cod liver oil, Bioastin, Vitamineral Greens

Run Self Test:
The goal of this test is to run at your maximum sustainable effort for 30 minutes without losing form. You should end with the same intensity, speed and power as you start the test with. If your legs begin to get rubbery or you start to lose for you are going too hard.
Warm up on a treadmill or track for 10-15 min. Then run 30 minutes. Build up to you max sustainable intensity within the first 10 minutes the hold that pace for 20 minutes. Record your heart rate for the last 20 minutes. Take the average heart rate for the last 20 minutes once the test is complete. That number is your estimated heart rate at your lactate threshold.
Take that final number and subtract it by 5 and that is a rough estimate of your “training Pace”. Be sure to cool down for at least 5 minutes.