The Unforgiving60 Ben Pronk, DSC & Tim Curtis

This week’s guest is Dr Luana Main, a Senior Lecturer in Applied Sport Science at Deakin University.  An athlete herself, Luana’s research focuses on optimizing human performance and, in particular, finding the sweet spot between optimal load and overtraining.  She has applied this research in areas including elite sport and the military and talks with Ben and Tim about how we can all apply some of these same concepts in our day-to-day lives.
 
04:45       Luana’s background – and the third-year uni lecture that sparked her lifelong interest in overtraining syndrome. 
07:00       First of all – what is overtraining?!
08:20       There’s a number of biomarkers associated with overtraining, but what are the subjective indications that someone might be overtraining?  (PS – based on Luana’s response, there is potential that Tim is overtraining……)
09:30       Are subjective measures of diagnosing overtraining as effective as objective measures?
13:00       How can we get better at the basics, when it comes to lowering our steady state stress load?
14:40       Heart rate variability as a measure of stress
17:00       Discussion on wearables
20:55       What are the non-negotiables when it comes to improving performance?  And how exactly do we do these?
25:15       Luana’s work with the military
29:30       The impact of overtraining on cognitive function
33:50       Luana on ‘the good, the bad and the ugly’ of stress
39:00       What areas of research would Luana love to get into next?
41:20        What does Luana do for herself?
 
External Links
The Stroop Test – give it a go!
Luana’s LinkedIn
Luana’s research and publications
Luana’s work at Deakin University
 
Contact Us
 
www.unforgiving60.com
 
Email us at debrief@unforgiving60.com
 
Instagram, Twitter: @Unforgiving60
 
 
Music …. With thanks to:
The Externals – available on Spotify

Ben and Tim try to remember what an 'RV' actually is.... reconciliation and reflection, before we talk about our respective travel. From Morocco, Barcelona, Chicago, Brisbane, Hobart .... and more!
Then reflections on Jaz Diab, Dr Rob Barbour, Ian Prior and the Festival of Veterans Art.
 
Then as usual talking rubbish about the perfect Easter Egg, Popcorn from Chicago..... and encouraging outright criticism!
 
Music:
With thanks to The Externals as well as Ben Frichot
 
Contact:
www.unforgiving60.com
debrief@unforgiving60.com 
 
 

In this episode, Ben and Tim speak to Rachel Vickery.  Rachel spent her formative years as a national level gymnast and Commonwealth Games representative for her native New Zealand before training as a respiratory physiotherapist.  Drawing from this unique background, Rachel now works to help people increase their performance in domains ranging from NBA basketball to the boardroom.  Rachel shares her thoughts on how to deal with stress, both in your daily life and at ‘go time’ and provides a unique insight into some of the pressures faced by athletes and coaches at the elite levels of sport.  And to wrap it up, she gives us not just one, but four power songs!
 
 
05:11       As customary in season five, the boys bang on about how hot their podcast studio is – and ask Rachel is “Bikram Podcasting” is good for recovery?!
06:30       Rachel’s background – personal, sporting and professional, including her exploits as a national level gymnast
10:40       Good for a Girl – excellent book by US middle distance runner Lauren Fleshman
11:15       The pressure of ‘Growing Up In Lycra’ – training and competing in aesthetic sports, particularly as a female and particularly during puberty
16:00       The devastating impacts of RED-S (Relative Energy Deficiency in Sport)
24:24       A discussion of the importance and impacts of menstruation on female athletic development
28:30       Rachel’s work on a report into the cultural problems inside NZ gymnastics
33:30       We’ve heard of athletes being bullied, but coaches are not immune from bullying either
39:50       The importance of maximising the buffer between steady state and ‘go time’ by lowering your steady state stress – and the potential for ‘fear of success’
44:00       How do we lower both steady state pressure and ‘go time’ arousal state?
48:30       Rachel talks to the negative impacts of alcohol on athletic performance – and Tim offers a powerful counter-factual!
49:30       Shifting the narrative from fear to gratitude – and the importance of doing the common uncommonly well
51:40       Getting rid of toxins – dietary and otherwise – from your life
54:00       Rachel’s three point ‘get out of jail card’
56:20       The ‘three dickhead rule’ (…or how to check if you’re the dickhead!)
57:30       Rachel on the shortfalls on the current ‘breathwork’ fad
1:12:30    What does Rachel do for herself? Including long-distance travel thoughts
1:18:00    The importance of conducting experiments on yourself to work out what is going to help your recovery
1:20:30    Rachel’s power song(s)!!
 
 
External Links
Rachel’s website – https://rachelvickery.com/
Gymnastics New Zealand Independent Report – co-authored by Rachel
Rachel’s LinkedIn
Rachel’s Breathing Baseline Reset & Habit Breaker
 
Contact Us
 
www.unforgiving60.com
 
Email us at debrief@unforgiving60.com
 
Instagram, Twitter: @Unforgiving60
 
 
Music …. With thanks to:
The Externals – available on Spotify

Do you believe that being creativity builds resilience?
Well this week we aim to convince you so get ready. In support of the the upcoming www.fova.org.au we outline how:
when you engage in creative activities, you increase your brain’s capacity for creative thinking, pattern recognition, and developing visual-spatial skills.
These skills enhance your problem-solving abilities in real-life situations
From Ruth Richards (Harvard), “Engaging in creative behaviours, makes us more dynamic, conscious, non-defensive, observant, collaborative, and brave.”
“Everyday creative activity is a path to flourishing”- Conner, DeYoung and Silvia  in the Journal of Positive Psychology. Recent experience sampling and diary studies have shown that spending time on creative goals during a day is associated with higher activated positive affect (PA) (flourishing) on that day.
The real question isn't "How creative are you?" but rather "How are you creative?" says educational psychologist Donald Treffinger.
 
Intelligence Summary (INTSUM)
03:30       Announcement from Mark Johnson from anvam.org.au 
04:20       What’s the problem that means we need creativity?
05:50       What is flow state?
09:40       What does the research and literature say?
10:30       “Brave, non-defensive and collaborative”
14:50       Laminate your neural pathways!
18:00       From Tara Swart at MiT…. Expose your brain to novelty
20:20       What is creativity for Tim and Ben?
32:15       Why did Ben have a guitar in his backpack in the SAS (artists in foxholes)
35:00       SAS Band Tongue Charge play a cover of ‘Getting Away with It in Afghanistan’… and we talk why?!
44:30       Art and identity
47:00       How do we get going? Go join a pub choir!
52:00       Ben and Tim do galleries and museums
55:00       Tongue Charge play another song: “One Crowded Hour”
 
References:
 www.fova.org.au
https://www.anvam.org.au
  
 
Contact Us
 
www.unforgiving60.com
 
Email us at debrief@unforgiving60.com
 
Instagram, Twitter: @Unforgiving60
 
 
 
Music …. With thanks to:
 
Tongue Charge
The Externals – available on Spotify
Ben Frichot
 
 
 
 

Ian Prior is MORE than just a professional rugby player with over a decade of ‘high speed collisions in confined spaces’. He’s incredibly well read and researched. He meditates and practices journaling. He uses ice baths and loves the beach. He’s about performance and optimisation, but uses that to improve his being a dedicated father and husband.
This is also a story about tenacity. In the early stages of his career Ian was on the fringes of representative and  first class rugby. But his determination and commitment to self improvement got him playing across three Super Rugby Franchises for over a decade. He talks about ‘how’ and ‘what’ he does.
We also talk wicked problems and how they apply to Australian Rugby.
Intelligence Summary (INTSUM)
 
 
04:00       Start the Bikram Podcast
05:10       Growing Up including in Africa
06:00       Media hasn’t been kind to Zimbabwe- what’s it really like?
08:10       Ian describes his physical stature- and how that fits into rugby
08:50       Superbowl/ NFL v rugby comparison
11:50       Back to Australia after Zimbabwe- school and sport (more of the latter than the former!)
15:05       Are the best sports people generalists or specialists?
16:59       Ian Prior’s three posters on his wall as a kid- Ricky Ponting, Matt Burke and Ben Pronk!?
20:32       Ian gets an opportunity in the Australian U20 rugby side
22:00       Ian Prior hangs up repeatedly on Queensland Red’s coach Ewan McKenzie… and interviewing for the Reds. What three questions did Ewan ask Ian?
25:00       What makes the best players?
28:00       Ian joins the Reds and wins a series
30:00       Does playing a lot of footy together (or anything together) really matter in success?
32:00       Ian moves franchises to the Brumbies…. Why? Life in Canberra.
37:15       How does leadership work in a rugby club?
41:10       Resilience Shepherds in rugby- some good examples
44:20       Ian moves to the Western Force
50:10       Ian’s journaling, meditation and grounding and its importance to performance
57:00       Ice baths? Stretching…. How to wind down
58:20       Talking strength and conditioning, loads and training blocks
1:06:00    Ian’s leadership- how did he Captain the Western Force?
1:16:20    Talking Australian Rugby and wicked problems.
 
 
 
 
References:
 
About Ian Prior
 Sydney Morning Herald Article on Australian Rugby
‘Wicked Problems’ article Rittel and Webber
‘Positive Visualization and Its Effects on Strength Training’- Watkins and Turner
https://westernforce.rugby
 
 
 
Contact Us
 
www.unforgiving60.com
 
Email us at debrief@unforgiving60.com
 
Instagram, Twitter: @Unforgiving60
 
 
 
Music …. With thanks to:
The Externals – available on Spotify
 
 
 

Get a medical degree and then do SAS selection – as a Doctor!? Sounds mad. Well listen in.
Born in Kenya, Dr Rob Barbour spent his formative years in Australia gaining a medical degree and serving in the Australian special forces including on peacekeeping missions.Having never lost his love for his birthplace, Rob migrated to Tanzania to start a socially responsible and community conservation orientated safari operation and a private community conservation area.Rob subsequently joined Epic Private Journeys as a partner and private guide in Eastern and Southern Africa where he was able to share with Epic's guests his experience and passion for the natural world and local cultures, as well as his belief in poverty alleviation through conservation.
Intelligence Summary (INTSUM)
 
03:05       Dr Rob Barbour tells the story of growing up in Kenya… and how his family got there! School, farming and childhood adventures.
09:25       Ben has to ask about running…. in Kenya…. And he asks a rugby player!
10:20       The Barbour family considers a move to Australia
11:50       What was eating the livestock!?
12:50       Culture shock- from Kenya to Perth
18:00       Rob is trying to work out what to do after school. Study medicine!
21:20       After medicine Rob thinks about joining the Army- and does!
23:40       Rob is a little lax on entry to the Army
26:20       Rob decides to undertake SAS selection… as a Doctor!
31:00       SAS selection in Rob’s experience
33:33       Tim meets Rob on SAS Selection- Ben reckons it was in the Sick Bay
36:20       What tools does Rob use to keep focussed
29:30       Tools can be simple
41:30       Rob finishes his time in the SAS and moves back to Africa (via PNG)
54:20       Discussing poaching in Africa
58:20       How can you control the incentives against poaching
1:01:10    Similarities between PNG and Africa
1:04:20    Rob explains the migration and safaris
1:11:30    Any good movies on the silver screen that show Africa as it truly is?
1:18:10    Rob’s power song…. Or not?!
 
 
 
More on Rob’s Adventures Here:
 
https://epicprivatejourneys.com
https://www.linkedin.com/company/epic-private-journeys/
 
https://www.linkedin.com/in/robert-barbour-6b696027/
 
 
 
Contact Us
 
www.unforgiving60.com
 
Email us at debrief@unforgiving60.com
 
Instagram, Twitter: @Unforgiving60
 
 
 
Music …. With thanks to:
The Externals – available on Spotify
Mitchell Martin- – available on Spotify