{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Springs and Things: Your Insider's Guide to Colorado Springs Culture & Community","title":"What Colorado Springs Women Need to Know About Optimal Exercise and Recovery At Altitude","html":"","width":"100%","height":180,"duration":2146,"description":"Only 6% of exercise science research is done exclusively on women, so most of the training advice you've been handed (looking at you, TikTok) was never built for your body. This week Carly sits down with Dr. Marissa Baranauskas, exercise physiologist at UCCS and lead investigator at the 6% Performance Lab, to fix that.\nFair warning: this one's for the women. If you run, climb, ski, or grind the Incline year-round in Colorado Springs, this episode is packed with practical, do-it-at-home science on how your cycle, altitude, fueling, and hormones actually shape your training. (Guys, you can listen too, you'll just learn why she gets to skip the second hike.)\nIn this episode:\nWhy \"general\" training advice isn't female-specific, and what to do about it\nHow your menstrual cycle phase can affect recovery, energy, and performance week to week\nThe study showing women's recovery lagged a full day after hard intervals, and when to back off\nWhy women desaturate at altitude (hello, 6,000+ ft) and how respiratory muscle training helps\nLosing your period is NOT a badge of honor: amenorrhea and the warning signs to catch early\nAt-home hormone monitors (like Mira) and why drugstore ovulation sticks fail active women\nLow Energy Availability, explained (and how to spot underfueling without a lab)\nPerimenopause & menopause: why to prioritize intensity and strength training as you age\nTimestamps:\n00:00 – Meet Dr. Marissa Baranauskas + why this episode is a little different\n01:00 – The 6% problem: research isn't built for women\n02:42 – How your cycle phase shapes workouts, energy & recovery\n05:26 – The study: why women's recovery lagged after hard intervals\n07:49 – Training at altitude: desaturation & smaller airways\n11:00 – Respiratory muscle training strategies\n12:32 – Losing your period isn't normal: amenorrhea & RED-S warning signs\n17:02 – At-home hormone monitors vs. drugstore ovulation sticks\n19:23 – Low Energy Availability, explained (and how to check at home)\n25:48 – Working...","thumbnail_url":"https://img.transistorcdn.com/1R7Yk2BRj3AQ18ACrejZHCFhmF74uh4im7Mif77HaM8/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS81YTM4/MjRmYjM5NGEyMjI5/OWQ5YzI5NWUxN2Zm/ZDBjZS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}