Episode #115: Ben Greenfield Survived Ironman – A Massive Fitness and Nutrition Q&A

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Pictured above - a screenshot of the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here. [powerpress]

In this October 13, 2010 free audio episode: does Ritalin inhibit weight loss, compulsive eating, calorie tracking systems, are ab benches a waste of time, elevation training, losing sleep after workouts, how to recover from a bike crash, indoor bike training, leg tightness after exercise, what is muscle memory, stretching before a bike ride, chocolate milk, beets, headaches during exercise, a supplement called elevator, and how to recover from an Ironman.

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Listener Q&A:

Jessica asks: I know you've discussed the effects of caffeine and other stimulants with respect to one's adrenal system, but have you ever gone into detail about medications used to treat ADHD - such as Ritalin and Adderall? Obviously they can temporarily suppress one's appetite, but other than that, if someone uses them as prescribed for adult ADHD, are there any negatives that might hurt one's ability to lose weight?

Kathleen asks: The major thing that is holding me back is nutrition- one day I am right on my calorie goals and eat what I had planned for the day, etc. (it's a little difficult here planning foods because our food is the product of whatever the Academy serves however I'm usually good at planning) and the next day I come back am for some reason lose control and consume more than my daily allotment of calories so by the end of the week I am usually break even. Right now I am trying to cut down but the progress is very slow because of this. I was wondering what advice you have?

Michael asks: My mother and my brother are obese and both have an interest in losing weight by eating better and exercise. I was wondering which calorie tracking system should I get, if any.

In my response to Michael, I mention my nutrition plans at http://tinyurl.com/tpplans.

ryanqualle asks via twitter: @bengreenfield Do ab benches in the gym actually help or are they just a waste of time?

Rebecca asks: 1) I live at 800 ft and want to do a marathon at 9000 ft next summer. I cannot train at elevation. I am not trying to PR, but would like to finish feeling as if I ran well given the circumstances. Given how elevation affects AT, would I best be served by focusing on raising my AT through hill work and speed sessions on the track or would I best be served by running a different race?

2) I have difficulty sleeping after a hard run - especially tempo and long - even though I am taking magnesium and a epsom salt bath. I tend toward being at the low end of normal for iron and B-12 and have had difficulty with electrolyte balance in the past. I do have a G2 after such a workout as well as ONE reward beer (along with normal eating). Suggestions as to why I cannot sleep on those nights?

Chris asks: What considerations to nutrition and other methods(stretching/massage) are good to do when you hit the dirt? Hard. I recently crashed my mnt bike, but I don't have any broken bones or very much to speak of with abrasions. I do feel like I got hit by a bus, with only minor bruises to show. It pretty much hurts to do anything that requires me to move my body, especially moving my left arm in any direction and the entire left side of torso. Soreness is a little better day to day, but I think this could go on for a few weeks before I'm back with the program. Should this type of injury be treated any differently than a typical training injury?

Jim asks: Could you recommend a good, reasonably priced, compact bike trainer that I can put in my closet when not using it and also discuss the differences in workouts between riding outside and riding on the trainer (some people have mentioned to me that I can actually get a better, quicker workout on the the trainer).

In my response to Jim, I mention the Kurt Kinetic Trainer, which you can see by clicking here.

Graeme asks: I just completed a half marathon after 3 weeks where I maintained intense cycle intervals and sessions but was unable to run due to a calf strain. It felt my CV was still at a good level but a felt quad tightness from only 4 miles into the race. I finished well exceeding my goal but I'm paying for it, I have chronic tightness in my legs. I completed a 70.3 and a few Oly Tris earlier in the year with none of these after effects. Can you explain for what happened physiologically? Were my legs deconditioned to running during this time, I would be very interested to hear the explanation.

Graeme asks: When I used to weight train I believed in the theory of 'muscle memory' when trying to regain muscle force. I felt my strength came back quickly and I could get back to previous levels of muscle force reasonably quickly then I had a feeling of plateauing at the similar levels to my previous levels. Was this theory imaginary, does it exist and if so does it apply to regaining VO2/ threshold levels/ neuro muscular responses etc.

Robin asks: I am studying to be a Massage Therapist, and, have an opportunity to be a Massage Therapist for bike touring group. I am looking for an exceptional book to guide me to the best stretching techniques for cyclist, so I can incorporate them into my massage sessions, and, prior to the days riding. In my response to Robin, I mention the DVD "Yoga For Endurance Athletes".

Dan asks: Wondering if you have seen the stuff about chocolate milk after workouts and the potential for beets to improve endurance performance? Can you comment on these?

Julian asks: Q1. My sport of choice is motocross. After riding I get headaches but not straight away. After an hour's rest I get these acute headaches that only last whilst my heart rate is elevated. This only happens after riding motocross and doesn't happen when I do other high intensity workouts.

Q2. I just recently bought Musashi Elevator. The guy in the store said that the new research shows that the recovery starts during the workout and this was a good product to prevent soreness.

In my response to Julian, I mention Recoverease (pictured left).

Ioan asks: My question is, assuming you followed the nutrition plan in the IM Dominator program pre and during the event - what exactly is your nutrition plan from the second you cross the finish line for say the first 24-48 hours of recovery? I'd really like to hear this as I've experienced "near fainting" some 3-4 hours post the IMs I've done.

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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