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303Endurance Podcast

Feb 26, 2022

This week we have double-feature. First, we have round two of our Sports Trivia competition hosted by David Warden of 80/20 Endurance and Bill Garrels of the Mental Healthlete podcast. Plus, if you are still trying to nail your race hydration, we have an educational interview with Bob Seebohar and Dina Griffin to talk about the sweat rate and sodium testing process. We are going to take you through how to perform a sweat rate test and why you want to know your sodium concentration. It can make a huge difference in race performance and enjoyment!


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In Today's Show

  • Feature Interview - Round 2 David Warden 8020 Endurance Sport Trivia and Sweat Testing with Bob Seebohar and Dina Griffin
  • Endurance News
    • Multiple riders in a gravel race in Bakersfield charged by a bull
  • What's new in the 303
    • Rising From the Ashes by Andy Schmit
  • Video of the Week
    • Exercise Can Build Up Your Brain


8020 Endurance Sports Trivia

Last week was the first of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. Round 1 last week Bill Garrels got out to a strong lead with getting 2 of the 3 questions right. This week we have Round 2 with Hippie as the contestant. David Warden will ask him three questions with multiple choice answers. Bill / Hippie will have to pick the correct answer to get a point. He needs 3 points to take the lead. With that, let's get into round 2.


Thanks David Warden 8020 Endurance.


Feature Interview: Sweat Test

Bob Seebohar is a Board Certified Specialist in Sports Dietetics, has served as a Sport Dietitian for the US Olympic Committee and the 2008 US Olympic Team. Currently, Bob owns eNRG Performance and is the consulting Sport Dietitian for the University of Denver Athletic Department.


Nutrition Mechanic, Dina Griffin is a Board Certified Specialist in Sports Dietetics among many other certifications is a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter.  She's also an avid reader and is great at helping clients with training nutrition strategies. 


This dynamic duo also has their own podcast -



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Endurance News:


Exercise Can Build Up Your Brain. Air Pollution May Negate Those Benefits.

People who worked out in even moderately polluted air did not show the kinds of brain improvements tied to a lower risk of dementia. As a Times subscriber, you now get 10 gift articles to share each month. Anyone can read them, even if they’re not a Times subscriber.


Sign up for the Well newsletter, for Times subscribers only.  Essential news on health, fitness and nutrition, from Tara Parker-Pope. Get it in your inbox.

Work out in polluted air and you may miss out on some of the brain benefits of exercise, according to two, large-scale new studies of exercise, air quality and brain health. The studies, which involved tens of thousands of British men and women, found that, most of the time, people who ran and rode vigorously had larger brain volumes and lower risks for dementia than their less active peers. But if people exercised in areas with even moderate levels of air pollution, the expected brain improvements from exercise almost disappeared.


The new studies raise questions about how to balance the undeniable health gains of working out with the downsides of breathing in bad air and underscore that our environment can change what exercise does — and does not do — for our bodies.


A large body of evidence demonstrates that, on the whole, exercise bulks up our brains. In studies, active people generally sport more gray matter in many parts of their brains than sedentary people. Gray matter is made up of the brain’s essential, working neurons. Fit people also tend to have healthier white matter, meaning the cells that support and connect neurons. White matter often frays with age, shrinking and developing Swiss-cheese-like lesions even in healthy adults. But fit people’s white matter shows fewer and smaller lesions.


Partially as a consequence of these brain changes, exercise is strongly linked with lower risks for dementia and other memory problems with age.


But air pollution has the opposite effects on brains. In a 2013 study, for example, older Americans living in areas with high levels of air pollution showed bedraggled white matter on brain scans and tended to develop higher rates of mental decline than older people living elsewhere. And in a 2021 study of rats housed in cages placed near a heavily trafficked, exhaust-clogged road tunnel in Northern California, most of those bred with a predisposition to a rodent analogue of Alzheimer’s disease soon developed dementia. But so did another set of rats with no genetic inclination to the disease.


Few studies, though, had explored how exercise and air pollution might interact inside our skulls and whether working out in smoggy air would protect our brains from noxious fumes or undermine the good we otherwise gain from working out.



What's New in the 303:


Rising From the Ashes

By: Andy Schmit


It’s been the season of restorations in “the shop” of late. I’m not sure if this can be officially called a trend, but with the COVID-19 supply-chain shortages of new bikes, frames and components, it may be. So, instead of celebrating “new bike day,” maybe we will be celebrating more “returned to its former glory days” this year.


This is Part 1 of a two-part series, it really takes more of a technical look at the considerations of bringing a well-loved bike back to race ready. Part 2 will also look at the process, but through the lens of the bike’s owner / rider.


I just finished taking a 2012 Cervelo S5 from non-functional, back to race ready. Like a Phoenix rising from the ashes, the only parts to remain on the bike throughout the process were the bottle cages. Everything had to be taken off the frame, and either cleaned and refit, or replaced.


Upcoming Guests


Larry Grossman, Event Announcer

A’nna and Jordan background as pro triathlete and A'nna's as a nutritionist and why they founded Athlete Blood Test

T.O. and Rinny to talk about the Couples Championship




Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it!

Stay tuned, train informed, and enjoy the endurance journey!