Dr Richard Ferguson is a specialist in the area of Exercise Physiology. His research is focused on improving human performance and health through exercise training and the use of novel interventions. He has a specific interest in the effects of blood flow restricted (BFR) exercise on skeletal muscle and peripheral vascular adaptations. In this episode we explore the potential applications of blood flow restriction training across a variety of populations, from elite athletes to rehabilitating patients. We discuss the various intensities and settings that this type of training can be used in, from a sprint interval to lower intensity exercises. We also examine the potential of this training to aid in maintaining lean muscle mass in older populations and the potential of using it in cardio pulmonary rehabilitation. Lastly, we discuss the safety considerations that come with using BFR training, the various types of cuffs and pumps used and the need for caution when engaging in BFR training. LINKS: More about Dr Richard Ferguson BSc, MPhil, PhD, FPhysiol at https://www.lboro.ac.uk/schools/sport-exercise-health-sciences/people/richard-ferguson/  Follow Richard Ferguson on Twitter at https://twitter.com/ferguson_ra  A Study: Blood-flow-restricted exercise: Strategies for enhancing muscle adaptation and performance in the endurance-trained athlete at https://pubmed.ncbi.nlm.nih.gov/33486814/

We chat to David Dunne, Performance Nutritionist and CEO of Hexis about the fascinating world of sports nutrition and behavioural science and how Hexis are bridging the gap between knowledge and implementation. We discuss how to motivate and enable individuals to make lasting changes to their behaviours through understanding the target behavior and identifying barriers and enablers. We delve into the COMB model and the theoretical domains framework, which can help create successful interventions on both a micro and macro level. Lastly, we discuss the role of technology in supporting 24/7 nutrition guidance and in enabling sustainable behaviour change. We examine the potential for a 'practitioner's desktop' to scale the services of nutritionists, as well as the pitfalls of extreme weight-loss strategies. emphasizing the importance of changing behaviours for long-term sustainability. LINKS:  More about Hexis at https://www.hexis.live/ Follow David Dunne on Twitter at https://twitter.com/david_m_dunne

In this episode, we take a closer look at the world of behavioural science in relation to nutrition. Together with David Dunne of Hexis we discuss the complexities of nutrition, the psychological impact of past behaviors, stigmas and body composition, and how technology-based interventions can help athletes sustain long-term nutritional behaviors. Bevan and Tim review the weekend’s racing plus we revisit the ‘Super Shoe’ debate and share Ruth Astle’s recent work on testing which carbon shoe is best for her. Lastly, don't miss our discussion on blood flow restriction training and its potential applications in improving endurance performance. Dr. Richard Ferguson shares his insights on occlusion training and the results of his sprint interval study, explaining how blood pressure cuffs can be used to partially occlude the arterial supply, creating a hypoxic response and an alteration in intramuscular metabolic status. Discover how the body responds to the stress of exercise and how blood flow restriction training can be used in combination with low-intensity or lower load exercise for optimal results. (0:05:53) – INFINIT Nutrition 10% discount using the code FITTER10 at https://www.infinitnutrition.com.au/   (0:06:11) – Behavioural Science and nutrition. (0:11:04) – An excerpt with David Dunne of Hexis (0:23:55) – Coaches Catch Up (0:39:53) – Ruth Astle and Super Shoes (0:47:42) – Blood Flow Restriction (0:50.02) – An excerpt with Dr Richard Ferguson LINKS: Ultro Earbuds at https://www.ultroaudio.com/ Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ Ruth Astle Carbon Shoe Testing on YouTube at https://www.youtube.com/watch?v=WohopqGwaXI Follow David Dunne on Twitter at https://twitter.com/david_m_dunne Hexis at https://www.hexis.live/ More about Dr Richard Ferguson BSc, MPhil, PhD, FPhysiol at https://www.lboro.ac.uk/schools/sport-exercise-health-sciences/people/richard-ferguson/   Follow Richard Ferguson on Twitter at https://twitter.com/ferguson_ra Australian Institute of Sport Blood Flow Restriction Guidelines at https://www.ais.gov.au/position_statements/best_practice_content/blood-flow-restriction-training-guidelines

We welcome back Dr Kate Baldwin from Endurance Movement to discuss the importance of strength training for triathletes. We explore the differences between strength training for each discipline in isolation and how it can be used to improve performance in endurance events. We discuss the importance of the stretch shortening cycle in running and how muscles absorb and break down energy to propel forward. We then look into the specifics of strength training for swimming, cycling and running, emphasizing the importance of the rotator cuff muscles in swimming and the need for tendon stiffness in cycling to transfer power. Kate also shares her expertise on how strengthening the upper body can have a positive effect on running, cycling and swimming performance even if the legs are fatigued. We examine how to prevent a common rotator cuff injury in swimmers, how to open up the shoulders and how to tie exercise into mobility. Finally, we discuss how a strength training program can be tailored according to the triathlete's strengths and weaknesses and how this can ultimately lead to better performance in all three disciplines. Don't miss out on this valuable conversation filled with practical tips and advice for triathletes looking to up their game! LINKS: Dr Kate Baldwin at https://endurancemovement.com/ Endurance Movement Blogs at https://endurancemovement.com/blog

What does it take to become an ULTRAMAN triathlete and World Record holder? We chat with Kiwi Simon Cochrane about his recent incredible performance at UM Australia. We discuss the challenges he faced, the support from his family and friends and how his journey as an elite level triathlete over the past 10-15 years prepared him for this epic feat. During our conversation, we break down how he tackled each day and how his preparation in wind and rain made the hard-paced start of the race easier. We discuss the strategic decisions he made as the race unfolded and his fueling strategies in order to recover for the double marathon run. Simon's record-breaking performance has gained attention worldwide, and he hopes it will help boost the popularity of ultra-endurance events. As for his future plans, he is open to competing in other long-distance races and hopes to participate in the Ultraman World Championships in Hawaii. Listen in to hear from an inspirational triathlete who's breaking records and pushing the limits of human endurance. LINKS: Follow Simon on Instagram at https://www.instagram.com/cochranesimon/ ULTRAMAN Australia at https://ultramanoz.com.au/