{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Relaxed Running","title":"#258 - Dr Dan Plews | How to Use Heat to Optimize Performance","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/204214fd\"></iframe>","width":"100%","height":180,"duration":3435,"description":"Dr. Dan Plews is a renowned endurance coach, sports scientist, and Ironman World Championship age-group record holder. He works with both elite and amateur triathletes, applying science-backed techniques to enhance performance. His expertise lies in heart rate variability (HRV), heat training, and fat-adapted nutrition strategies. With a PhD in Exercise Physiology, he blends academic knowledge with hands-on coaching experience to help athletes reach their full potential.\n---\n📆  Free Coaching Call\nhttps://calendly.com/tyson-popplestone/free-coaching-call\nEPISODE CHAPTERS:\n00:00 Introduction to Triathlon and Coaching Journey\n03:06 Transitioning from Competition to Coaching\n06:11 The Role of Sauna in Training and Recovery\n08:59 Heat Training and Its Benefits\n12:07 Cold Exposure and Recovery Strategies\n15:03 Consistency in Training and Recovery\n18:09 Final Thoughts on Endurance Training\n26:34 The Foundation of Consistency in Athletic Performance\n32:11 The Pillars of Recovery: Sleep, Nutrition, and Training\n43:52 Understanding Periodization in Training\n52:48 Enjoying the Journey: Key Takeaways for New Athletes\nTAKEAWAYS\n\nDr. Dan Plews had 45 athletes racing at the Half Ironman World Champs.\nHe started triathlons at the age of nine, influenced by his father's athletic journey.\nHe stopped competing in 2022 to focus on coaching and family.\nTransitioning from competition to coaching can be fulfilling and necessary.\nSauna use can enhance training adaptations and recovery.\nHeat training can improve performance through physiological adaptations.\nCold water immersion helps reactivate the parasympathetic nervous system.\nConsistency in training is crucial for endurance athletes.\nBalancing training loads is essential for recovery and performance.\nRecovery strategies should be personalized to individual needs. Consistency is crucial for athletes, and it revolves around recovery.\nThe three pillars of recovery are sleep, nutrition, and training periodization.\nAdequate sleep is...","thumbnail_url":"https://img.transistorcdn.com/rZRiXnnPxgimNX9Cd66PRvQ0BNLOycBU4PLLGhjQnvc/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/Lzk5OTYvMTY5OTIz/MjMwNy1hcnR3b3Jr/LmpwZw.webp","thumbnail_width":300,"thumbnail_height":300}