#153 | Kateryna Sadurska | Depth And Strength

Enchante Gallardo is a Hawaii born freediving athlete who has recently surpassed the 100m depth.In this episode we discuss:Enchanted was born and raised on Oahu, Hawaii.She went to school in California and lived for many years in Puerto Rico.She did her first course with FII in Hawaii and immediately fell in love.She spent a lot of time around the water as a kid in Hawaii.About surfing and growing up surfing, and wild ocean conditions.Questions from Patreon supporter Philip.About training freediving in Hawaii, the set up and ocean life there.Congratulations on strong performances in both the AIDA and CMAS World Championships in 2024.A black out at the beginning of Vertical Blue last year and how Enchante recovered.How Enchante balances being a mom with two young boys and training for elite level freediving.How did she prepare for and periodise training leading up to the big competitions.Shout out to Enchante’s coach Tom Peled.Base training, running, strength training and flexibility strategies.Her experience with squeezing.DESERT ISLAND QUESTIONS - Patreon Exclusive ContentPlans for 2025?Why does she freedive?For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.comFor freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.comTo support on Patreon: www.patreon.com/freedivecafe

Heike Schwerdtner is a trainer of nurses from Germany and also the first woman to beat Natalia Molchanova's static apnea world record. A record that has stood for eleven years.In this episode we discuss:Heike recently broke the 11 year old STA record held by Natalia Molchanova.Shout out to her coach Rami Bladlav who appeared on episode #133Heike lives in Bavaria in Germany.Heike started swimming at 3 years and began training springboard diving from 7 to 12 years old, then was a professional swimmer until 18 years old.Heike started her apnea journey at 40 years old.Did apnea help release trauma?Did her childhood in the water contribute to her abilities?Rami Bladlav appeared on episode #133 of the podcast.She doesn’t do much CO2 training.Big shout out to Heike’s partner Klaus for his help in training.Does Heike use hyperventilation in her statics and how much?Heike’s nutrition strategy and how much does she fast?Why does she choose a predominantly plant-based diet?What kind of supplementation does she use?Heike is a nurse trainer.Shout out to the Patreon supporters!A question from patron Tom about measuring blood glucose and its relation to hypoxia.A question from a patron Adrien about memory loss from long statics.A question from patron Marc about the day of the world record.Mental strategy for long statics.How dynamic training enhances static performance.Does Heike have her sights on the depths?What complementary apnea does she do?DESERT ISLAND QUESTIONS  - Patreon exclusive section!Another massive shout out to her partner Klaus! And to buddy Katerin!For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.comFor freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.comTo support on Patreon: www.patreon.com/freedivecafe

Lotta Ericson is co-founder, owner and manager of Freedive Dahab, the longest established freediving centre in Dahab, Egypt. She has a deep history in freediving as a competitive athlete and developer of the freediving education systems.In this episode we discuss:We are in Home Sweet Home, Dahab for this one!Lotta is from Sweden and was a social worker before moving to Egypt.Lotta’s early days in Dahab, starting in 1998.Shout out to Tom Sietas, Episode #52 of the podcast.How Dahab has changed over the last 25 years.Disappearance of the Israelis.The old trip to The Blue Hole, state of the road etcAbandoned resorts, building projects along the coast.The trash situation in Dahab, out of control? Or better than ever?The state of Dahab’s waters, reefs and fish populations.Did Jacques Cousteau blow up The Blue Hole?The development of freediving in Dahab and The Blue Hole.The birth of freediving competitions in The Blue Hole.What happened to the decompression chamber in Dahab? How freediving competitions have changed over the years.How Freedive Dahab came to be and it’s many locations.Desert Island Questions - Patreon Exclusive SectionDoes Lotta still like Dahab?Why does she freedive?For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.comFor freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.comTo support on Patreon: www.patreon.com/freedivecafe

Samo Jeranko is an elite freediver and top-level coach to freediving athletes, based in Slovenia. In this episode we take a deep dive into the coaching and training strategies he employs for his clients and himself.In this episode we discuss:Samo was recently in Croatia for spearfishing and the sea temperature was worryingly warm.Samo Jeranko first appeared on episode #86 of The Freedive Cafe Podcast.Samo now has two long daughters of 3 and a half years old and 6 weeks old.How does having young children affect his ability to train?Samo is working as a freediving coach both in person and online.We discuss the Norwegian Method - the advanced training methodology of Norway’s top athletes.A question from Patreon supporter Matthias about specific testing for his coached athletes.The importance of good aerobic and strength bases in the early part of the season.The biggest mistake freediving athletes make when planning their season.About the 10 x 50 DNF exercise and its value.How to train Co2 with dry exercises.A question from Patreon supporter Vittorio about using dry exercises to facilitate depth adaptation.How does Samo approach the situation where a client suffers from barotrauma?Thoughts on partially empty and fully empty lung dives.On the dangers of hyperventilation.Deep dive into the dynamics of strength training for freediving and periodisation.Differences between male and female athletes and the influence of the menstrual cycle on training.Tips on the best way to recover and get ready for the next dive session.Nervous system repair and recovery.The three fundamentals of recoveryTranscendental meditation.A question from Patreon supporter Darren about rebuilding trust after a blackout.Thoughts on the current state of freediving organisations and the doping scandal.For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.comFor freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.comTo support on Patreon: www.patreon.com/freedivecafe

Originally produced between 2019 and 2021, the Lost Episodes of The Freedive Cafe were originally released as exclusive content for Patreon subscribers, then lost to time. Recently unearthed in the Sinai desert, I can now deliver them for your listening pleasure!This episode with Johnny was originally released on Patreon in July 2020.To become a supporter of the podcast through Patreon visit:https://www.patreon.com/freedivecafeJohnny also appeared on Episode #68For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.comFor freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.comTo support on Patreon: www.patreon.com/freedivecafe

Stéphane Tourreau is an elite level competitive freediver from France.In this episode we discuss:Stephane first appeared on episode #5 of the podcast.Stephane was in Tenerife at time of the interview.Stephane spent 1.5 years in Dominica.How did he dive over 100m almost every three days in one year?What did his training look like, in general, while he spend those 1.5 years in Dominica?Call back to Episode #137 with Bizo Silva about potential for harm to lungs by breathing pure 02 for recovery.His experience of getting DCS at Vertical BlueAbout Stephane’s rate of progression, and a 4 year lack of progression.The importance of careful planning and keeping a log.What are the benefits of passive exhale dives?52m on full exhale!Stephane’s experience with squeezing.Experience with narcosis and adaptation to narcosis.Mindfulness as a tool for deep diving.What is the best way to increase hypoxic tolerance?Thoughts on doping in freediving.Why does he (continue to) freedive?For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.comFor freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.comTo support on Patreon: www.patreon.com/freedivecafe

Erika Schagatay PhD is a scientist based in Sweden and Dahab who focuses on researching freediving and apnea.She first appeared on Episode #42 of the podcast.In this episode we discuss:Shout out to Nathan McClatchey for saving this interview,  and Chou and Mireia in Barcelona!Erika’s ‘Divelab’ in Dahab.What is the apnea RAMP test?Genetics vs Training.Continued and upcoming research to take place.Lactate threshold, and diving mammals.Do aerobic training benefits also feed into apnea ability?On Frank Pernett’s thesis on..New theories on the dangers of hyperventilation in serial/repeated, shallow diving.A question from Patreon supporter Tom Way about the perfect amount o2 and Co2 to have in the blood.It’s easier to hyperventilate than you think.Detecting hyperventilation with a chest strap.Deep diving with accurate pulse oximetry.Lung atelectasis and pulmonary oedema.Is there a genetic component to strong desaturation and oedema?Different lungs may have different sensitivities.Deeper dives may not mean stronger dive response.Can arrhythmia cause black out?Blood pressure and freediving.The spleen effect is not part of the diving response.The strength of the dive response is not affected by hyperventilation.Clarifying the blood shift.What is myoglobin and can we use it? Increase it?How does caffeine affect the diving response?The effects of alcohol on freediving.Can you train for high altitude with apnea training?What role does CO2 play in high altitude adaptation?A question from Tom about an educational pathway into Erika’s area of research.For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.comFor freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.comTo support on Patreon: www.patreon.com/freedivecafe

Alenka Artnik is the deepest female freediver in the world. Originating from Slovenia, she transformed her life and broke free of her old bonds to pursue this amazing sport and its deeper dimensions.Alenka first appeared on Episode #57 of the show.In this episode we discuss:She was in Dahab for training at the time of the interview.What are the biggest changes Alenka has noticed in Dahab in the 7 years since she was last here?Alenka got married! Congratulations!Alenka's feelings on the recent doping scandal in freediving.What has changed most in Alenka's training over the last 5 years?The important role of Tea Košnjek, Alenka's strength and technique coach.How important is pool training for freediving?Alenka describes her approach to periodisation.How many times does she train strength at this time of year?The importance of balance in life, and treating oneself every so often.How does one maintain strength close to a competition?The importance of the mental and spiritual dimensions of freediving.How important is visualisation?What is Alenka's experience with narcosis?The importance of clarity of mind and vision and purpose in life.How important is having a training plan?DESERT ISLAND QUESTIONS - PATREON EXCLUSIVEWhy does Alenka freedive?For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.comFor freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.comTo support on Patreon: www.patreon.com/freedivecafe

Originally produced between 2019 and 2021, the Lost Episodes of The Freedive Cafe were originally released as exclusive content for Patreon subscribers, then lost to time. Recently unearthed in the Sinai desert, I can now deliver them for your listening pleasure!This episode with Davide was originally released on Patreon in October 2020.To become a supporter of the podcast through Patreon visit:https://www.patreon.com/freedivecafeDavide also appeared on Episodes #22 and #151For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.comFor freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.comTo support on Patreon: www.patreon.com/freedivecafe

Kateryna Sadurska is a world record holding freediving athlete from Ukraine. Kate joined me at The Little Blue in Dahab to discuss her amazing 2023, how she trained for those huge dives and how her philosophy of freediving is evolving.She first appeared on Episode #139 of the podcast.In this episode we discuss:This was the first Freedive Cafe interview filmed at The Little Blue | Freediver's Oasis in Dahab.Kate first appeared on Episode #139 of The Freedive Cafe.A breakdown of Kate's last year including some incredible World Records in CNF.Congratulations on Kate's first 100m dive! No fins workshops with Stefan Randig.Donny is older than Stefan. Very important to note!Kate's challenges with equalisation and how it's progressing.Ukrainian boycott of competitions in protest at Russian athletes being allowed to compete.Dealing with the stress of Ukraine being under attack.Donny's one-man-mission to do away with alarms.What are the biggest changes Kate has made in her approach to training?Kate started working with Samo Jeranko for the 2023 season.Getting into the gym for the first time.When did Kate know she could do the world record.How did Kate and Samo periodise the training in preparation for the big competitions?What kind of strength training was she doing?How important is strength training for freediving?Did they use cardio training, too?Kate's best advice for no fins diving.The importance of managing buoyancy in no fins.How important has nutrition been for Kate?On plant-based/vegan diets.Is Kate taking any particular supplements for freediving?On protein supplementation.About Kate's swimwear brand (www.saobrand.com)Kate's plans for this year (2024).For all episodes of the Freedive Cafe Podcast, visit www.freedivecafe.comFor freediving courses and training in Dahab, Egypt, visit www.freediveandthrive.comTo support on Patreon: www.patreon.com/freedivecafe