Finding Elevation: Conversations Beyond the Mountain Lisa Thompson

In this episode of Finding Elevation, host Lisa Thompson interviews Tom Cuddy, an exercise physiologist, to discuss exercise physiology and the testing he does to understand an athlete's physiology. He explains the different energy systems in the body and how they produce ATP, the role of muscle fibers in different types of athletes, and the importance of lactate in energy production. Tom also discusses the use of physiological testing to design training programs and optimize performance. In this conversation, Tom Cuddy discusses the importance of understanding training design and tailoring it to individual goals and needs. He emphasizes the significance of knowing the energy systems and fuel sources required for specific activities, such as mountaineering. Tom also highlights the misconception that high-intensity training is necessary for progress and explains the importance of low-intensity training for endurance goals. He delves into the concept of running economy and introduces the idea of vertical running economy, which measures the energy expenditure of running uphill. Tom shares his research findings on the determinants of vertical running economy and the physiological metrics that contribute to efficient uphill running. He also discusses the accessibility of metabolic testing and his efforts to make it more available to athletes.
Takeaways
There are different energy systems in the body that produce ATP to fuel muscle contraction during exercise. Muscle fibers play a role in an athlete's performance, with slow twitch fibers being used during low-intensity activities and fast twitch fibers being used during high-intensity activities. Lactate is an important fuel source that can be recycled and used by different muscle fibers. Physiological testing, such as VO2 max and lactate threshold testing, can provide valuable information for designing training programs and optimizing performance. Training can influence an athlete's physiology and the percentage of different muscle fibers in their body. Understanding the specific goals and needs of an individual is crucial for designing effective training programs. Tailoring training to maximize the relevant energy systems and fuel sources is essential for optimal performance. Contrary to popular belief, low-intensity training plays a significant role in achieving endurance goals. Running economy, including vertical running economy, is an important metric for measuring energy expenditure during uphill running. Physiological metrics such as VO2 max, VO2 at lactate threshold, and lactate levels can help predict and improve running economy. Efforts are being made to make metabolic testing more accessible to athletes and provide actionable insights for training. Engagement Link
https://www.calibratedcoaching.com/ 

 In this episode of Finding Elevation, host Lisa Thompson discusses the importance of mental strength in mountaineering and the role it plays as climbers reach higher altitudes. The conversation then focuses on the question of balancing resilience with pushing too far, highlighting the need for discernment in making decisions. Lisa explores the development of discernment through respect, education, skill, communication, and experience. The challenges of assessing and managing risk, including confirmation bias, are also discussed. The episode concludes with a discussion on mitigating risk and setting personal limits to ensure a safe and enjoyable mountaineering experience.  



Takeaways Mental strength is crucial in mountaineering, especially as climbers reach higher altitudes where physical performance is limited. Balancing resilience with pushing too far requires discernment, which can be developed through respect, education, skill, communication, and experience. Assessing and managing risk is challenging, and climbers must be aware of confirmation bias and the difficulty of making good decisions in intense situations. Mitigating risk involves evaluating the likelihood and consequences of potential dangers and setting personal limits to ensure safety.

In this episode of Finding Elevation, host Lisa Thompson interviews her friend Dr. Tracee Metcalfe, an expedition doctor, and high altitude mountaineer. They discuss Dr. Metcalfe's journey into mountaineering, common medical issues in the mountains, using medications like Diamox while climbing, and managing altitude sickness. Dr. Metcalfe also shares details on her upcoming project to climb the final 5 of the world's 14 8,000-meter peaks to raise money for Ascend Athletics, an organization that teaches mountaineering skills to women in Pakistan and Afghanistan.
Main Discussion Points:
How Dr. Metcalfe first got into climbing after moving to Colorado for college despite growing up in southern California Treating acute mountain sickness, sunburns, frostbite, blisters and other issues as an expedition doctor on mountains like Denali and Everest Using medications like Diamox for better sleep and oxygen saturation at altitude Recognizing signs of pulmonary edema and cerebral edema Dr. Metcalfe's upcoming climbs of Shishapangma, Lhotse, the Gasherbrums, and Broad Peak to complete all 14 eight-thousanders Fundraising through her climbs for Ascend Athletics, an organization that teaches women in Pakistan and Afghanistan leadership and mountaineering skills. Links:
https://traceelmetcalfe.com/ 
Tracee’s fundraising site to teach Pakistani girls mountain skills: https://www.pledge.to/empowering-girls-to-climb-to-new-heights--
Colorado Mountain Club
Helpful Gear:
AirTrim mask
LeukoTape
Alpine Armor Tape
Hydrocolloidal Patches
Blister Seals

In this episode of the Finding Elevation podcast, host Lisa Thompson speaks with Angie Marie about the intersection of adventure and menstrual cycles. They discuss Angie's work to help women better understand and connect with their cycles and bodies in the outdoors. Listeners can expect to learn practical tips for managing periods while backpacking or mountaineering, as well as gain inspiration around how embracing femininity can enrich outdoor experiences.
Guest Bio
Angie Marie is an author, speaker, and "period nerd" focused on helping people live and adventure in better sync with their bodies. She has over a decade of experience in the outdoor industry and is passionate about increasing access to nature for girls and women.
Key Discussion Points
Exploring the Intersection of Periods and Outdoor Adventure with Angie Marie (00:00:00)
Discussion on Menstrual Cycles and the Taboo Surrounding It (00:01:19)
Ignoring the Menstrual Cycle and Its Impact on Women's Health (00:03:00)
Understanding the Connection Between Nature and Women's Health (00:06:17)
Managing Periods in the Backcountry: Tips and Tricks (00:09:41)
Exploring the Connection Between Menstrual Cycles and Nature (00:13:43)
Living in Tune with Nature's Cycles (00:18:37)
Embracing Cyclical Living: How to Harness the Power of Your Menstrual Cycle (00:25:52)
Empowering Girls to Explore the Outdoors: A Conversation on Adventure and Menstrual Cycles (00:34:27)
Empowering Women in the Outdoors Through Period Education and Femininity (00:45:51) Community and Engagement Links
Menstrual Care in the Backcountry blog post:
https://www.itsangiemarie.com/blog/backcountry-periods

Outdoor Period Product Pros and Cons:
https://www.itsangiemarie.com/blog/periodproducts

Why Working Out is Harder Before Your Period (and What to Do About It):
https://www.itsangiemarie.com/blog/lutealphase

Beginner's Guide to Cycle Syncing
https://drive.google.com/file/d/1dBe0D-vrsnWWD7ecr2nzSVQDUuNpY5zo/view?usp=sharing
Read Your Body period tracker
https://readyourbody.com
Angie’s Book: The Cycle Syncing Handbook
https://www.amazon.com/Cycle-Syncing-Handbook-Identify-Menstrual/dp/1646045602/ref=sr_1_2?crid=1LGSOK3WIZOEY&dib=eyJ2IjoiMSJ9.b75LydGeeHeCUtfv-QOCdoxd8Y6LhqrIEQSVZNKqSghI7AL4gNkLbhwJOSJuQzytZz3C0bOEIb-r7nND1ATPJW_Fuzun8xZ9WKZQFKULx3OPfvsiEopRoc0aWyO8wLpljh87k8fogHbQyQYStCg97TGV5YzKreJ-AQpuDUn2GomHkN5A1hwhuuZUwBKkAR3yptQLw0pGBSj-zrHaDwO8Rk0hPjR8lNuOElX_PPsi_L4.VA8y7POIDlwH-25YpAkRm6N23QT5NJHiauAvSR1ZYmE&dib_tag=se&keywords=angie+marie+book&qid=1709319272&sprefix=angie+marie+book%2Caps%2C214&sr=8-2

For The Love Of episode with Lisa:
fortheloveofpod.com/episodes/lisathompson

In this episode, host Lisa Thompson provides a wealth of tips and advice for preparing to climb Mount Everest. She shares insights on physical training, mental preparation, gear selection, nutrition, teammates, and more based on her own experience climbing the mountain as well as coaching other climbers. 
Key Discussion Points
Overview of Everest history, including the first confirmed and controversial first summits (00:02:12) Primary routes—north/Tibet side vs south/Nepal side - and their pros and cons (00:06:45)  Physical training tips: building cardio capacity, mountain-specific strength, and endurance (00:13:31) Importance of mental toughness above 23,000 ft (00:20:30)   Practical preparation tips: inform loved ones, watch route videos, set nutrition plan, and assemble gear early (00:21:50) Strategies during climb - boundaries, positive self-talk, anticipating worries (00:25:38) Motivational tools - voice memos from friends, letter to self (00:45:50) Key Quotes
"I just think that there is so much that you learn when you're on a Himalayan expedition about coping and being away from home and living in an inhospitable environment and, you know, working with an environment and, you know, working with a diverse team of people you may not know." (00:11:35)
"It's up to each of us to be a little more considerate and a little more adaptable and a little more accommodating." (00:36:38) on team dynamics
"I want if I'm coaching you, I want everything that you're carrying to be functional so that it's gonna help you get up and down the mountain and putting on extra fat before you go isn't going to do that." (00:44:38) on gaining weight before the climb
Community and Engagement Links
The Third Pole by Mark Synnott
Lisa's Everest blog
The Altitude Center
 

In this episode of the Finding Elevation podcast, host Lisa Thompson discusses the impact of mindfulness and mindset on performance for mountain athletes. She shares how practices like meditation, intention-setting, visualization, and breathwork can transform both climbing ability and overall wellbeing.
Key Discussion Points
The connection between mindset and performance, initially noticed when a seemingly capable climber turned around early on Mt. Rainier due to mental barriers (00:01:00) Research showing meditation physically changes the brain to improve focus and decrease reactivity/fear (00:07:00) Tips for building a meditation practice, starting with just 5 minutes a day (00:21:41) Using mantras and intention-setting to override negative self-talk and reframe challenges (00:29:15) Leveraging visualization to pre-experience difficult sections of a climbing route (00:35:59)  Not ignoring fear but categorizing it and reframing it before moving forward (00:33:24) Community and Engagement Links
Studies:
NIH study Purdue study Your brain doesn’t know the difference between what you think and experience  Meditation Apps:
Calm Headspace Insight timer Book:
The Mindful Athlete by George Mumford