Freshly back from NY after visiting family and running the Spartan Sprint in Bethel, NY.  This was the site of Woodstock back in 1969.  It was a first time at this location and hopefully they will continue having it here.  It was a great venue and a fast course.  Looking forward to more great Spartan Races the rest of this year. In this episode I share some insights on preparing for racing at altitude.  While many are concerned with finding ways to improve performance at higher altitudes, sometimes the focus should be on to simply prepare your body for the increase stress it is about to go through and avoid altitude sickness.  I share some of the most important strategies to consider when preparing for a high altitude race. In my research review, I share an interesting study on caffeine.  Caffeine is one of the most studied ergogenic aid.  It has been shows to be beneficial for some (although not all) for endurance events.  In this research we specifically look at using caffeine when exercising in hot temperatures. In this episode Coach's Corner, I have on SGX Coach Rose Dey. Rose has a background in Krav Maga, boxing and gymnastics. She has been in the fitness industry for 25 years coaching and managing facilities in New York, New Jersey and North Carolina. She is a NASM certified Personal Trainer, Precision Nutrition Level 1 coach, Spartan SGX and Deka coach with specialties in senior fitness and obesity. She is currently the Spartan and Deka Coach at Aestus Fitness in Fuquay-Varina, NC and will be the Health and Fitness Science Instructor at Johnston Community College starting Fall 2021. She started Obstacle Course racing in 2011 and obtained Spartan Race podium spots in both Master Elite and Age Group categories, as well as earning a spot in the Spartan Elite World Championship Series in 2016. She owned and operated her own facility specializing in functional strength/conditioning  and race preparation for 6 years in New Jersey before moving to NC where she was introduced to Crossfit. She has just earned her mark with Deka Strong as a 4th place holder in Age Group. Rose’s passion for fitness starts at home where she raised 3 children who have healthy fitness habits. She believes in a healthy lifestyle with proper nutrition at its core. Her passion is seeing others succeed in accomplishing goals and believes a person’s mindset is their greatest asset. “BELIEVE that you can, TRAIN like you should, and CONQUER your goals. Coach Rose shares some great insight into training, specifically overcoming obstacles and challenges.  She shares her incredible comeback story and shares how you can move past challenges in your way.   Full Show Notes:  www.ocrunderground.com/episode-80