This team was so fun to be on.

Noah and his crew in Santa Barbara will be pushing their limits even deeper than before by attempting an Everesting attempt on a DIRT climb on April 25th. They are training hard and going deep into the Los Padres Forest getting in those miles(socially distanced, of course). If doing it on dirt wasn’t awesome enough, they are raising money for an excellent charity, No Kid Hungry. If you have some to spare, consider encouraging them on with a donation, and watch his Instagram Story that day! You can donate HERE!

Effects of Sleep Deprivation on Acute Skeletal Muscle Recovery after Exercise. This is an interesting study, I was expecting the recovery process to be disrupted by the sleep deprivation. Two sentences in the abstract jump out for me

  • “Total sleep deprivation after EEIMD does not delay muscle strength recovery but modifies inflammatory and hormonal responses.” Inflammatory and hormonal responses are bigger drivers of recovery in my mind. Which links to the second sentence here-
  • No differences were detected in testosterone levels between conditions, but IGF-1, cortisol, and cortisol/total testosterone ratio were higher in DEPRIVATION. Those aren’t good levels to raise when considering overall health. While IGF-1 is the growth hormone and bro-science loves growth hormone, it is also linked to many cancers.

Sleep is the best legal performance enhancer you can get. Figuring out ways to decrease stress before going to bed and creating a calm cool place to sleep should be high on every athletes priority list

.The Efficacy of Tart Cherry Juice in Aiding Recovery After Intermittent Exercise
This stuff works. It’s a small improvement, but it’s there. Drink 4 ounces  of cold juice before bed, it will help you regulate body temperature and sleep better as well (see a pattern?)

A yoga routine? I’ve been going back to a regular yoga routine once or twice a day the last week or so and already am feeling the difference. There are tons of videos online, this is the base routine I suggest for a quick mobilization after a hard session to unfold and lengthen the body again. Have a great weekend! I hope to see you all on Zwift!