NSP:100 Community Special

Apr 7, 2019

Shrek - Turbo and the NS Community

Turbos back!! ....and we get up to mischief in episode 100 - the Community Special! This episode features listener calls and questions as well as some expert advice about CO2 tolerance and training from Jaap Verbaas. This episode was fun and as usual educational. Check it out and leave a comment:)

 

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Time Stamps

02:55 Shoutouts

• North Florida Shootout Spearfishing Competition
• Spearfishing Club Connections
• Aharon Solomons Frenzal Video
• Immersion Roadmap to Frenzal Course
• Teds 28 Day Freediving Transformation
• Sunshine Fishing and Sustainability Competition
• Coffs Spearfishing Club

10:40 What’s Turbo been working on?

11:30 Patreon: What is the plan for the funds from the Noob Spearo Patreon. Our PATREON VISION: Turbo and I would like to dedicate 100% of the funds to trips. Interviews on the road, going spearing with listeners, organizing a talk or live interview and enjoing travelling to meet our listeners. We have $130 USD in there now and its growing.

August 2019 Melbourne Trip is our first tentative planned trip

14:00 Random community questions

1. “I've recently made the move from north Queensland to southern Queensland and I've noticed a lot of the diving is deepwr. How do I make my way from a 10-12m diver to hitting 18-20m?”

• Dry Training for Spearfishing
• Teds 28 Day Freediving Transformation
• Brisbane Bullsharks Freediving and Spearfishing Club

2. "How can I get out spearfishing more?”

• 6 Tips to go spearfishing more

3. “How do I find someone experienced to take me out and show me the ropes?”

4. Alex "I've had my speargun for about a year now, I was just wondering if you guys had any actionable information that could help me out?"

• Allumium Guns. Your bung is likely gone. Replace with a hefty squirt of Marine Sikaflex
• Wooden Gun. Dry out and refinish. Check out Daniel Manns interview for some further inspiration on how to do this
• Speargun Making Facebook Group

5. Hand Spear or Pole Spear Tips

• What tip should I use starting out? Pranger - Keep it simple
• Cast and Spear Podcast. Check out episodes 28-31 all about Pole Spears
• Pole Spear World Records

28:30 Rhys Clay Listener Call

38:30 Richard Metzger "In listening to your shows a question that always lingers with me is what do the spearos do for their professional carers to make money to support their spearing?  I know a lot of the guests are not full time professional spearos so i am always interested to learn how they are able to maintain a regular job and still travel and get out in the water.  Especially for those who travel the world for long periods of time - do they work in each spot they visit? Do they save up and live on the cheap as they travel? How do they make the money work?"

• 6 jobs spearos love article link

44:00 Malcolm Galloway Listener Call

64:00 Jaap Verbaas with the three latest articles from FreediveWire.com

• The details of CO2 transport and CO2 tolerance for freedivers

Highlights:

CO2 tolerance is complicated, hence this post is complicated. Hopefully it is less complicated to read than it was to write. Just in case it gives you a headache, here are the highlights:

• CO2 is transported in three ways: bound to hemoglobin, as bicarbonate ion, and dissolved in the blood stream.
• Red blood cells are crucial for generating bicarbonate ion, and for facilitating CO2  bound to hemoglobin.
• Only dissolved CO2 can diffuse to the central chemoreceptors.
• Physical CO2 tolerance may be governed by blood volume and quality, which is commonly overlooked in CO2 tolerance training.
• Endurance athletes commonly have the highest CO2 tolerance and storage (in comparison to short and mid distance sprinters).
• Mental CO2 tolerance focuses on desensitization of the central chemoreceptors.

What do lactate and lactic acid have to do with freediving?

Highlights:

• We do not produce lactic acid.
  • We produce lactate. We do also, however, produce H+ in muscle cells. Combine the two, and you have lactic acid. However, the reaction producing the excess H+ is separate from that which produces lactate.
• Lactate is produced continuously, even at rest.
  • Even when excess O2 is available, we produce lactate.
• Lactate is not metabolic waste
  • Lactate is used as fuel, both directly and indirectly.
• Once O2 becomes limited,  lactate starts accumulating and enters the bloodstream (we'll call it blood lactate)
  • Lactate is actually slightly basic... not acidic. But, H+ starts accumulating in the bloodstream too, although at a different rate.
• Blood lactate can be converted to glucose in the liver, or taken up by the muscle cells once the workload decreases.
• Blood lactate increases rapidly when you hold your breath, even while doing a static.
  • The dive reflex promotes anaerobic metabolism. The increase in lactate shows that the oxygen supply to the non-essentials is effectively cut off.
• Peak blood lactate is highest in mid-distance sprinters, indicating sprinting might be a good method to train for freediving. However, endurance training reduces the amount of lactate that accumulates in the blood without affecting the amount of lactate produced in muscle cells. Perhaps we need a bit of both types of training, and perhaps this is why most freedivers believe that high intensity interval training works wonders (it is somewhat in between mid distance and endurance training).

Where does lactic acid come in? Well, hydrogen and lactate occur in equilibrium with lactic acid (H + lactate = lactic acid). In blood plasma the rate is about 1:20 for lactic acid to lactate. So lactic acid does play a role, but it is minor. Actually, it is minor when it comes to muscle functioning.

Learn More

What cardio can do for your freediving

• Many freedivers shy away from cardio because they believe that cardio does not benefit freediving. However:
• Endurance runners have the highest blood volume compared to short and mid-distance sprinters
• Endurance runners have the highest blood quality (Hb) compared to short and mid-distance sprinters
• Endurance runners have the highest CO2 storage capabilities compared to short and mid-distance sprinters
• Endurance training reduces the amount of lactate that accumulates in the blood without affecting the amount of lactate produced
• Endurance training drastically reduces recovery time
• Base cardio is very beneficial to recreational freedivers and spearfishers
• Base cardio is likely very beneficial to competitive freedivers
• VO2 max has never been shown to negatively effect freedivers of any kind, however there is some theoretical basis to say that it will negatively effect pool disciplines such as dynamic and dynamic-no-fins.

Learn More

Noob Spearo Partners + some spearfishing discounts

• Adreno Spearfishing – Buy your spearfishing equipment here. Use the code NOOBSPEARO save $20 on every purchase over $200 at checkout.
• Audible.com Get a free audiobook along with a 30 day trialhere. Listen to 99 Tips to Get Better at Spearfishing or James Nestors ‘Deep: Freediving, Renegade Science, and what the ocean tells us about ourselves’ free
• Spearing Magazine Subscribe to the best spearfishing magazine in the world. Email [e-mail] for a super deal for downunder spearos (Australia/New Zealand/South Africa)
• Penetrator Fins Use the code noobspearo to save $20 on the full Penetrator Spearfishing Fin Range here. Check out the latest in spearfishing fin technology
• How to Spearfish Video Series with Aquatic Rehab TV: use the code NOOBPEARO to save!
• Spearo Log available on Amazon here

Immersion Online freediving classes @ www.onlineclasses.ImmersionFreediving.com

• 28-day Freediving Transformation. Want to increase your bottom time? Want to lower your comfortable operating depth?  Want to increase your breath hold? In 4 weeks you can transform your physiology to improve your performance as a freediver.  Learn the proven strategies competitive freedivers use to strengthen their performance.
• Make you equalization problems a thing of the past.  If you are freediver who struggles to equalize your ears in the 15-30 ft range this course is the answer. I’ve taught over 500 people to equalize for freediving via my  one on one Skype sessions. I’ve taken that method and turning in into an online course with over 14 videos discussing every equalization problem I’ve ever encountered.
• Tuesday Ted Talks Freediving. 19 one hour live Instagram episodes where I discuss a variety of freediving topics and answer peoples question live on Instagram.
• Free online courses – How to take a 20-30 bigger breath and  learn how to make the mammalian dive reflex work for you. www.FreedivingSafety.com – Free online safety resource.
• View all of Ted’s online freediving classes @ www.onlineclasses.ImmersionFreediving.com  (* That link has your affiliate linked underneath it *)

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