Episoder
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Greg & Jason are back doing their own challenges. This is a short pod immediately after the guys just completed the Way of the Roses, a 275km (171 miles), a spectacular coast to coast cycle route which passes through both the red rose county of Lancashire and the white rose county of Yorkshire.
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Jason and Greg chat to Gavin Booker, who recently took on and conquered Patagonman. The race is not for beginners. It's a grueling triathlon that takes place in one of the most breathtaking natural settings in the world. Starting in the Aysen Fjord, athletes must swim 3.8 kilometers, cycle 180 kilometers along the famous Carretera Austral, and then run 42.2 kilometers through canyons, next to lakes and waterfalls to General Carrera Lake. Along the way, participants may encounter a variety of wildlife, including sea otters, sea lions, whales, dolphins, foxes, and even pumas. Turns out Gavin also has an interesting back story, which leads to another inspiring story.
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Happy New Year everyone. We shoot the breeze with some New Year resolutions and future guests.
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Afer a long hiatus of 6 months where kids exams, the Summer and work/life got in the way Greg and Jason are back for a season 4. We intend to complete delving into our mid life athlete framework plus we're going back to where we all started with mid life athletes and expert guests.
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Jason and Greg are back interviewing amazing mid life athletes. In this episode we chat to Matthew Forgham, who was part of a team of 6 men shifting 1 million kg of weight in 24 hours. The challenge was to raise awareness and funds for endometriosis, a condition that affects one in ten women, (176 million women globally). Matthew was the only mid life athlete. The challenge involved using free weights (weighted squats, deadlifts, barbell rows and bench press) to move the 1 million kg. The weight is the equivalent of lifting and moving 200 fully grown elephants!
You can donate here: https://www.justgiving.com/fundraising/onemillionkgchallenge
Having seen the benefits of weight training first hand, this challenge has inspired Matthew to create another challenge that inspires other mid life people & athletes to adopt weight training. This podcast is also a call out to listeners to get in touch with ideas that Matthew and the Mid Life Athlete podcast team can turn into an annual challenge.
Drop us a line at midlifeathletepodcast@gmail,com
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In this episode, Jason and Greg discuss the importance of strength training in maintaining health and athletic performance, and provide advice on how to create a structured strength training program. We talk about the need to have specific goals and how understanding the principles of specificity, overload, and progression are important in creating an effective program. We outline seven steps to consider, including conducting a needs analysis, selecting exercises, and determining training frequency.
If you would like to access the detailed notes behind this episode then please subscribe to our paid Substack posts.
The Mid Life Athlete podcasts are free and we hope our fans enjoy them.
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You can find Mid Life Athlete on
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Listeners may have heard Greg talk about his latest challenge - an attempt at the 24 hr team relay burpee world record. Instigated by Nick Gibbins a team of 3 men and 3 women will attempt to do over 12,000 burpees in a 24 hr period to raise funds for Motor Neurone Disease. Three of the team are mid life athletes and fair to say exploring the boundaries of what we think is feasible for those of us in middle age.
This is the story of their attempt to break that world record over the weekend of 11-12 March 2023.
If you feel like contributing to the charity then here is the Just Giving page: https://www.justgiving.com/fundraising/24hrburpeeworldrecord?utm_source=copyLink&utm_medium=fundraising&utm_content=24hrburpeeworldrecord&utm_campaign=pfp-share&utm_term=c750bb6d2bda44c8be0b4a1eedac5e7e
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This is part 1 of a 2 part chapter on anaerobic training.
Anaerobic training is important for mid-life athletes to combat muscle loss, strength loss, and loss of power as they age. It involves high-intensity, intermittent bouts of exercise that require the regeneration of ATP at a much faster rate than aerobic exercise. Anaerobic training uses the phosphagen and glycolytic system, while the aerobic system is involved in the recovery of energy stores and the expulsion of metabolic wastes during rest and low-intensity exercise. The benefits of anaerobic training include increased strength, power, hypertrophy of muscles, endurance, motor skills, and coordination. The types of anaerobic training include resistance training, plyometrics, speed, agility, and interval training. Neural adaptations occur with anaerobic training, such as increased agonist muscle involvement, motor neuron firing rate, improved timing of synchronous recruitment during high-intensity exercise, and reduction in inhibitory mechanisms. Central changes occur when intent is present in the higher brain centers to produce maximal muscle force. Motor units must be activated to produce maximal force, and an increase in the firing rate results in summation of successive twitches and greater muscle force production.
If you would like to access the detailed notes behind this episode then please subscribe to our paid Substack posts.
The Mid Life Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Mid Life Athlete on
Twitter @PodMid
Instagram @mid_life_athlete
Email us: [email protected]Support the show
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.Support the Show.
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Aerobic and VO2 capacity training is important for mid-life athletes as aerobic capacity decreases after the age of 40 years and VO2 max decreases gradually with age. These declines can be slowed down by aerobic exercise, done correctly. The ideal training is a mix between "zone 2" training and high-intensity workouts like interval training. "Zone 2" is moderate intensity characterized by low blood lactate, controlled ventilation, and low perceived effort. This type of training facilitates a larger overall training volume and is favorable for inducing mitochondrial adaptations in slow-twitch muscle fibers. High-intensity training is also beneficial but may have different adaptations. The study by McMaster University in Canada showed that low-intensity and sprint interval training enhances mitochondrial protein content in fast-twitch type II fibers, while slow-twitch type I fibers require low-intensity training for adaptations. Training intensity is linked to adaptations to mitochondrial respiratory function, and overall, training volume is important for building mitochondrial protein, and intensity for tuning them up.
If you would like to access the detailed notes behind this episode then please subscribe to our paid Substack posts.
The Mid Life Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Mid Life Athlete on
Twitter @PodMid
Instagram @mid_life_athlete
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Jason and Greg discuss the respiratory and circulatory systems and how they work together to support the body.
The circulatory system, made up of the heart and blood vessels, brings blood to and from the lungs to deliver oxygen and nutrients to the body's tissues and organs, while also removing carbon dioxide and waste products. The respiratory system, which includes the lungs, alveoli, and diaphragm, is responsible for breathing and facilitating the transfer of oxygen and carbon dioxide between the air and the blood. The autonomic nervous system controls breathing and regulates the cardiovascular system, including heart rate and blood pressure, and prepares the body for physical activity
If you would like to access the detailed notes behind this episode then please subscribe to our paid Substack posts.
The Mid Life Athlete podcasts are free and we hope our fans enjoy them.
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You can find Mid Life Athlete on
Twitter @PodMid
Instagram @mid_life_athlete
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In this episode, Jason and Greg tackle the basic tenants of the bodies energy systems.
Show notes
The energy systems represent the body’s ability to convert chemical energy stored in food into mechanical work. There are three main energy systems that the human body uses during exercise. The phosphagen system is the primary energy system used during short-term, high-intensity exercises such as sprinting or weightlifting. Glycolytic system uses lactate from the muscles and glucose from the blood and stored glycogen to provide energy to the muscles. The oxidative system is slower than the phosphagen and glycolytics systems, but can sustain energy production for a longer period of time. The primary players involved in maintaining blood glucose homeostasis are insulin and glucagon. Insulin is a hormone that is produced in the pancreas. When blood glucose levels get too high, insulin acts to reduce the concentration of blood glucose. Glucagon, a hormone also produced by the liver, converts glycogen in the liver to glucose, which is then released into the bloodstream.
If you would like to access the detailed notes behind this episode then please subscribe to our paid Substack posts.
The Mid Life Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Mid Life Athlete on
Twitter @PodMid
Instagram @mid_life_athlete
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Before we delve into one of the main parts of the Mid Life Athlete framework - exercise - we thought we’d tackle some foundational topics, starting with muscles and how they work.
In this episode we cover:
Three types of muscleSwitching on the muscleActivationRecruitment patternsLeversBiomechanical factors & forceBasic types of actionIf you would like to access the detailed notes behind this episode then please subscribe to our paid Substack posts.
The Mid Life Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Mid Life Athlete on
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After 2 years of interviewing mid life athletes and experts, we've learnt a heap of things and are taking a slight change in direction.
During our Summer break we started drawing on that knowledge to work on a framework for mid life athletes. After a few tweaks we are ready to share our work with listeners. This prompted us to think about changing the podcast slightly, to move away from interviews and focus more on delving into the details behind the framework. We'll still interview people but it will be mainly in support of a topic in the framework.
Listener feedback has always been asking us about the how: how do I implement what you're talking about. That's what the next phase of the podcast will be mainly about.
To view the framework visit: https://midlifeathlete.substack.com/Support the Show.
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We've mentioned many times on this podcast the benefits of exercise on health. With significant behaviour change could we rethink healthcare as more of a prevention as a service rather than sickcare which is what we've got today. Dr Ramin Rafei thinks we can.
Latest blog from Unleash: https://unleash.health/unleash-blog/this-is-the-story-of-unleashMedium article by Ramin Rafei: https://medium.com/@drrafiei/prevention-as-a-service-a-business-model-that-will-fix-healthcare-166dad254ce5
Jason and Greg chat to Ramin about how he came to rethink healthcare and what his interesting approach is via his start-up Unleash. Ramin is a passionate supporter of changing our view on healthcare and he has some ambitious goals.
For some accompanying reading:The Mid Life Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Mid Life Athlete on
Twitter @PodMid
Instagram @mid_life_athlete
Email us: [email protected]
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Jason and Greg chat to JC Cangilla, a listener & mid life athlete who reached out with some questions following us publishing a newsletter on a draft mid life athlete framework: https://open.substack.com/pub/midlifeathlete/p/mid-life-athlete-framework?utm_campaign=post&utm_medium=web
JC's original questions were how do you balance short term vs long term goals coupled with balancing stuff you should do but within life's constraints.
We were convinced that many of you would have similar questions so we got JC on the show to discuss in more depth.
The Mid Life Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Mid Life Athlete on
Twitter @PodMid
Instagram @mid_life_athlete
Email us: [email protected]Support the Show.
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Greg and Jason chat to Stefan van der Fluit, Founder and CEO of FlowBio and 2018 Netherlands age group ironman champion. Who would have thought of our sweat as data. Well that’s exactly what FlowBio does. Through its innovative Flowpatch it measures our sweet in real time enabling athletes to understand their hydration and sodium levels. It’s a breakthrough piece of tech that is currently being beta tested with a few pro athletes, including the Brownlee brothers. What they have learnt so far about hydration and sodium is fascinating.
Check out https://www.flowbio.com/
The Mid Life Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Mid Life Athlete on
Twitter @PodMid
Instagram @mid_life_athlete
Email: [email protected]Support the Show.
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Mildly enraged by a few articles that came across Greg's screen this week, we unpick the central messages behind these articles and call out what we think are alternative truths. Extending these themes we talk about Stephen Seiler's recent interview with Kilian Jornet, which you can find on our substack:
https://midlifeathlete.substack.com/p/training-lessons-from-the-lover-of?r=rxa77&s=w&utm_campaign=post&utm_medium=web
The Midlife Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Midlife Athlete on
Twitter @PodMid
Instagram @mid_life_athlete
Get in touch: [email protected]Support the Show.
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We're back for Season 3! To kick off, Jason and Greg catch up on their summer exercise;, chat about v1 of the Mid Life Athlete framework revealed via our Substack site and how important it is to focus on form when starting back to training and exercise. A new season kick off wouldn't be complete without looking forward to some future guests and topics.
The Midlife Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Midlife Athlete on
Twitter @PodMid
Instagram @mid_life_athlete
Get in touch with us via [email protected]
Support the Show.
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This episode provides a possible glimpse into our future. We chat to Jo Schoonbroodt or ‘Jogger Jo’ as he is colloquially known, who at 71 just ran a 2 hr 54 min 19 sec marathon to become the world record holder for the 70-74 age group. An astonishing feat that many of us mid life athletes would be proud of! Jo has a great approach and philosophy to running that we can all take on board. As you’d expect we asked for some tips for us mere whipper snappers.
If you want to follow Jo, he’s on Twitter, Instagram & Strava.
www.facebook.com/JoggerJo
www.instagram.com/jo.schoonbroodt
http://twitter.com/JoggerJo
https://www.strava.com/athletes/2959267
His website is: www.jogger.tk
The Midlife Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Midlife Athlete on
Twitter @PodMid
Instagram @mid_life_athleteSupport the Show.
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Like it or loathe it, we all need sleep. Pretty much every animal sleeps and given the risks associated with being unconscious for periods of time then it must be pretty important. In this episode we delve much deeper into sleep, with 2 experts: Dr Jonathan Charest is the Director of Athlete Sleep Services at the Centre for Sleep & Human Performance in Calgary and Jesse Cook, a Clinical Psych PhD Student & sleep researcher who has particular interest in advancing clinical care of hypersomnia & wearable sleep tech.
In the episode, Jonathan talks about blue blocking glasses which you can see more of here:
https://youtu.be/wiTSFLRHJRI
The Midlife Athlete podcasts are free and we hope our fans enjoy them.
Click here to subscribe to our newsletter and automatically get our latest podcasts, blogs, offers etc into your inbox.
You can find Midlife Athlete on
Twitter @PodMid
Instagram @mid_life_athleteSupport the Show.
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