Monitoring Rx

**The below table is a brief overview.  To see the full prescription, complete with information on "why" and "how" you should monitor these variables, click HERE.**

In the past few months, the topic of monitoring has come up regularly around Podium Sports Medicine.  This is one which is near and dear to my heart.  I think this is a place where many athletes, both elite and amateur, fail to realize significant gains.  I’ve written articles on this, and I’ve even done podcast episodes and TV interviews, but those tend to gloss over the big picture of athlete monitoring.  In this post my goal is to get very specific.  I want to give you a detailed prescription on what variables you should follow and when you should do it.  While this advice will still have room for individualization, it will be widely applicable to any level of athlete who wishes to ensure that they are optimizing their overall health and performance.

Of course, this topic can be rather dense and result in very expensive recommendations.  Another goal of mine is to make this prescription a reasonable one, with regard to both time and finances.  These are high-yield actions that give you bang-for-your-buck.  If you are training more than 5 hours per week while also balancing life, work, family, and all the resulting stressors, then this prescription is for you.  Such an active lifestyle is great!  But it has the possibility of harming your health if you are not careful.  Without a doubt, regular exercise is much better than being sedentary!  Added to other stresses though, it can lead to fatigue and illness if overdone.

Many are aware of overtraining and the associated pitfalls, but the cumulative stresses that lead to overtraining come from all areas of life.  That big project at work with the looming deadline?  It contributes to overtraining.  So does the long weekend of travel to your kid’s tournament out-of-state…you know, the one where you wake up at 5am to squeeze in a run before spending all day watching 4 soccer games.  And you can’t just rely on subjective feeling of being tired or rundown.  By the time the fatigue sets in, you’re already behind the eight-ball.  Did you know that most bouts of overtraining are preceded by a performance in which an athlete scores a “Personal Best”?

While no program is foolproof, I think this prescription will lead to a much greater likelihood of success in your athletic goals as well as your health-related ones.  It is neither onerous nor expensive, and it will be a great way to keep you on track.

**The below table is a brief overview.  To see the full prescription, complete with information on "why" and "how" you should monitor these variables, click HERE.**

 
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Muesli Recipe

Recipe provided by Sean Fowler, chef for the Cannondale-Drapac Pro Cycling Team.

If you want to eat like a pro - quite literally! -  try this before your next morning ride. In honor of the commencement of the Tour de Suisse, Cannondale-Drapac Team Chef Sean Fowler shares his recipe for Muesli, the go-to breakfast choice of both his cyclists, and athletes throughout Europe. We imagine Dr. Kevin Sprouse will eat more than his fair share as he joins the team this week in Switzerland.

Ingredients:

·      2 Cups Oatmeal

·      ½ Cup Special K Cereal

·      ¼ Cup Raisins

·      ¼ Cup Dried Cranberries

·      ¼ Cup Dates, chopped

·      1 Liter Oat, Rice or Almond Milk

·      2/3 Cup Kefir or Plain Yogurt

·      1/3 Cup Honey

·      1/3 Cup Agave Nectar

In a medium bowl, combine all ingredients thoroughly. Cover and refrigerate overnight. In the morning, add fresh fruit such as banana, peeled apples and/or berries. Makes about eight servings.

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Athlete Profile - Katie Dotson

The Podium Racing Team p/b Visit Knoxville is pleased to have nutritionist and overall fitness guru Katie Dotson on our training team this year as she celebrates her eighth year in triathlons. She is a certified nutritionist (Precision Nutrition Level 1) and strength and conditioning coach! She earned her CSCS through NSCA this year, and she works with athletes in East Tennessee and across the country. 

Katie enjoys helping others achieve healthy lifestyles by sharing her passion for nutrition and fitness. When not working, training, eating or sleeping, Katie spends her time adventuring with her husband on land and water. Check out her website by clicking on the link below. 

 
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For the remainder of the summer, bring in your race number from any RaceDay Events Race in the Podium Sports Medicine Grand Prix and get 10% off your Performance Lab service at Podium!

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Swim Audio!

When we try something that greatly improves our workout experience, we like to pass it along. This Spring, Dr. Sprouse began using the Waterfi Waterproof iPod Shuffle and short cord Headphones while in the pool training for his first triathlon in a decade. With no bulky case, the iPod Shuffle easily clips onto goggles or a wetsuit and allows you to take your favorite music or podcast along on those (sometimes admittedly tedious) early morning laps. It took a little trial and error to get used to the fit, but it's a great tool to make your time in the pool a little more interesting.

The short cord headphones just didn't seem to work too well, so an upgrade was made.  The HydroActive wrap-around headphones did the trick!

Some of Dr. Sprouse's favorite podcasts to listen to while swimming are:

What do you listen to?