Endurance Planet

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking to burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick! In this episode of Ask the Coaches, Brock and Lucho answer listener’s questions about knowing your potential as an athlete, what is the way to run downhill, how to not rely on your GPS so much, and the best way to return from a sacral fracture. But first, the intro banter, updates, and random wisdom… Lucho’s doing MURPH workouts with a 20lb weight vest, but, because that’s not enough, he also shovels his driveway after a snowstorm with the weight vest on. (It’s a military plate vest so he can control where the weight is distributed, and also freak out the neighbors with his getup). Our bodies are hyper-adaptable, and that’s not always a good thing (heeled shoes cause tightening of the Achilles and calf muscles). Isometric exercises are ideal for establishing correct neurological pathways. Michael Asks: My question today is how do we know what our potential is as an athlete? I’m 25 years old and feel as though I am a decent athlete but in the back of my mind, I wonder if I could be elite. In high school, I ran a 5:00 minute 1600m PR but was hardly committed to the sport. I cared more about socializing and would often go play basketball at the local church when we were supposed to be doing our long runs. I would then sprint back to the coach to make it look like I was winded from running. ? When I got out of high school I ran some 10 milers (PR of 1 hr 3 min) and a couple marathons (PR 3 hr 2 min) running about 30 to 40 miles a week. I was also very lax about my workouts and skipped a bunch throughout the cycle. In my first and only triathlon (Olympic distance) I finished with a time of 2 hrs 27 minutes (placed 20th overall) but the bike was a loaner and I only trained on it for a few weeks. Now I want to get serious about triathlon and I have been obsessing about the possibility of being elite or going professional. I truly believe that I can be great at the sport but how does one know what their max potential is? Other than a commitment to training and being a glutton for punishment. What is the next step to put me over the edge to be great? Obviously, I lacked the elite level commitment until this point but I never wanted to be elite until now. The coaches say: Garmin and other devices have race predictors, but the coaches don’t put much stock in these. You can’t “know” your potential passively; you have to work hard, give it your all, and see where you end up. Even genetic tests don’t tell your potential, they only inform your training. VDot can give you some insights into your current potential, but this isn’t your ultimate potential. Lucho thinks you missed the boat to be elite at the Olympic distance. Elites have been doing incredible amounts of training since their teens. With good genetics, though, you might be able to make it in Ironman.  The facts: elite Ironman athletes are consistently doing a 2:50 marathon, sub-4:30 on the bike, and 50 min swim. This requires an immense amount of training time. You need to swim 6 days a week totalling 40K, and 300 miles on the bike per week, not to mention running. Can you train 30 hours a week? Motivation and genetics might not matter if lifestyle doesn’t allow you to do this. Try a 6-month hard block and see how much you can improve. If you really want to see how you measure up, sign up for an Olympic with a deep field. How do you compare? Alternatively, do an Ironman as an age grouper and see how you do. Long course might be the way to go. Tracy asks: Simple simple question. No eloquent backstory, like other listener inquiries. And, maybe I have missed this answer over the years. What is the best or most efficient technique to run fast downhill in a road race? Net-net… explain how. Let’s say it is a road race with rolling hills. Now the short story: When I run races I easily pass others on the uphill runs, you may say effortlessly. But I get passed each. and. every. time. on the downhill. Is it technique or fitness or training method? The coaches say: This is the outcome you are looking for: Keep your gaze 10 to 15 meters in front of you and your posture upright. Engage your core and lean forward slightly from the ankles, aligning your upper body over your lower body or even slightly ahead of it. Battling your natural tendency to lean backward and slow down. — But you can’t just “do that.” Don’ts: over-stride, take leaps or bounds, lean too far back (which is naturally what you want to do so you don’t fall forward). Let your body develop the efficiency that leads to the first description. Your body will find its way if you allow it. Stop trying to control the movement. Practice on steep hills. A lot. Don’t underestimate the value of long downhills too. Fitness also matters. Be durable enough to run downhill. This requires eccentric quad strength, hip stability, and knees in alignment. But your speed will increase with neuromuscular coordination not fitness per se. Flip your hill workouts to have a goal time going down, not just up. Kris says: I asked a question back in ATC 260 about breaking 3 hours in the marathon. I had previously run 3:01 and 3:02 in Boston. I am 44 years old and was trying for under 3 hours at the Scotiabank Marathon in Toronto. Well, I came so close finishing in 3 hours and 5 seconds. I wanted to pass along a lesson for your listeners. Don’t rely on your watch to pace you, run on the race clock. I had my Garmin set to show me average pace knowing that I had to average 4:15 per km to break 3 hours. I was averaging 4:13 per km when I hit the 40 km mark and saw that the time to that point was 2 hours and 52 minutes. I was not going to make it. I sped up and ran the last 2.2 kms in under 4 mins per km but it still wasn’t quite enough. Oh, well, it was a good race and I learned a good lesson about pacing and racing. I figured out why my average pace on my Garmin was off, when I was running due to weaving around other runners and going through the aid stations I actually ran more than 42.2 kms and so the average pace per km was misleading for my overall time. The coaches say: If you are going to use your watch, use the lap button function and manually push it when you pass the km or mile markers. That is going to be more accurate. GPS is notoriously wonky when there are tall buildings around. Brock and Lucho both had athletes running in Chicago and Toronto blow their races by relying on their watches too much. Craig asks: So, I haven’t been in the pool for years. And when I did “swim?” I didn’t kick or rotate well. Now that I’m forced back into the pool due to a 3rd sacral stress fracture I really want to do it right this time. However, for the next few months, I can’t kick (need to use pool buoy as not to move the sacrum that much). Any tips or drills I could do using the buoy so that when I can start to kick I’m not that out of shape? The coaches say: “Doing it right” means, Take some time off! Nutrition and training load contribute largely to sacral fractures. Reflect on why you got this injury in the first place? Change that. Lucho suggests passive muscular stimulation with a TENS unit, but you need to periodize it and use it strategically. There’s no way to get better at kicking while swimming without kicking, or being able to move your sacrum. The post ATC 274: Knowing Your Potential, How to Run Downhill, Relying on GPS, Sacral Fractures, and more! first appeared on Endurance Planet.

Sponsor: Inside Tracker is an awesome service to use for convenient and informative blood testing geared toward athletes. You can get up to 30 biomarkers tested and more on your journey to bettering performance. Use code “enduranceplanet” for a 10% discount. We’re back with Tawnee interviewing our good friend, Dr. Phil Maffetone. On this show we discuss ways that you can ADD beats to your MAF heart rate and also new additions to the 180 Formula on when you should subtract beats from your MAF. Click here for Phil’s full article on the 180-Formula Review and adding beats to MAF. Revisiting the 180 Formula MAF is not a one-size-fits-all system. If you have to walk, that’s the status of your aerobic system. The basics of the 180 Formula and figuring out your MAF HR can be found in this article by Phil. Past podcasts with Phil: Master Your Unique MAF Method, the Benefits or Testing Regularly and How To Progress The Eight Steps to Mastering MAF, Healthy Body Fat Ranges and How Athletes Can Decrease Health Risks Browse more headlines from our shows with Phil here to find what you need to know! ‘Adjusting Your 180’  The goal is to “graduate” and progress from the category you’re in. If you’ve subtracted 10 bpm due to an illness or taking medication, once you’re recovered you can add back those 10 bpm. Recommendations from Phil on how to safely get of medications through working with your doctor. High blood pressure? Try the two-week test. Anecdotal evidence hows this change in dietary habits can drop BP. Getting Older? You don’t always have to subtract a beat off you MAF heart rate every birthday if you’re getting physiologically younger (assess via MAF test, health markers, etc.). Our friends at Inside Tracker have a cool “InnerAge” feature on their blood testing packages. A better way to adjust heart rate for longterm MAF athletes is: Every 5 years reduce MAF by 2-3 bpm if healthy and fit. Use the MAF test as your gauge – if improving, do whatever for training. Why Phil went with the number 180 instead of the old method of 220 minus age for target HR? Hint: The 200 Formula adds more risk to overtraining occurring. Changes to the 180 Formula Subtract 5 beats from your MAF if you’re overfat. The best gauge to determine if you’re overfat or not is the “waist to height ratio” and your waist should be less than half your height. More podcasts here: Heart Health For Athletes, Identifying Risks, Weeding Out Hype and Why Exercise is Still Your Best Medicine The Eight Steps to Mastering MAF, Healthy Body Fat Ranges and How Athletes Can Decrease Health Risks Subtract 10 beats from your MAF if you’ve experienced chronic overtraining. Chronic overtraining is considered an illness. How do you know when you’re recovered from chronic overtraining state? Answer: MAF improves, hormones improve, along with other health markers, energy, etc. In non-functional overreaching, MAF test plateaus or goes down; this is a red flag.  How our modern world contributes to stress that can feed overtraining. If you’re not eating well, subtract 20 beats from your MAF. If diet is poor, your fat burning not that different than 5-10 bpm higher. When health and fitness is missing in almost all cases it is the diet that’s causing problems. Ending thoughts: Veganism and vegetarianism for endurance athletes–what does Phil have to say about these diets? The post Dr. Phil Maffetone 23: How to Add Beats to Your MAF Heart Rate, and Adjustments to the 180 Formula first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking to burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick! In this episode of Ask the Coaches, Lucho and Brock tackle listener questions about achieving a BQ if you are a noob, losing weight with keto, what to do when MAF stops working, and how to prepare for a cold 3k swimming race. But first, in their intro banter, they talk about: “Shake the meat off the bone approach” to acute muscle cramping. In other words, don’t immediately start stretching it. Shake/massage the area instead. Brock’s experimenting with the stripping approach to weight lifting: continuing an exercise at a lower weight once muscle failure has been achieved at a higher weight. Favorite strength exercises for the coaches this week: Complex overhead squat Cross-body dumbbell snatch Excitement over the crossover between vertical jumps and sprinting (check out Brock’s Get Fit Guy article) Amanda asks: I recently started listening to endurance planet and I’m in love. I just finished my 2nd full marathon and I want to keep building off of it. My goal is to run the Boston and I want to learn what are the best resources to use in order to achieve this? For example, what are some of the best training schedules, best ways to learn proper nutrition for me, what strength workouts to incorporate into training, Garmin vs Apple Watch? I’m also excited to purchase a heart rate monitor. I’m 23 years old and turning 24 & I love Neil Young. I really want to keep learning and building my knowledge. I also want to be able to afford it. The coaches say: Garmin for Sport, Apple for Productivity and general fitness. Wrist HR monitors in the watch are more comfortable, but the accuracy of a chest strap is way superior. We both agree Daniels is a good place to start for training. Small critique of Daniels’ program: it’s a little harsh. Check out Brad Hudson’s book for a more gentle progression and more running by feel. Proper nutrition is a big “depends” type of question. Don’t overthink it. Basically, eat more leafy greens and veggies, don’t feel the need to “carb up,” and eat real food. Keep it simple and sustainable. James Dunne at Kinetic Revolution for strength exercises. Kelly Starrett’s book Ready to Run, and Jill Miller’s The Roll Model for mobility. Keep up that enthusiasm and enjoy the process, because it’s a long one! Be patient. Don’t fixated on the destination (Boston). Enjoy the day-to-day grind. Scott asks: I am 53. I am a lifelong runner and have been a triathlete since 2000. I ran a 3:02 Marathon when I was 18 but didn’t run another until I was 41. I have whittled my time down from 4:01 to 3:09. Since turning 50, I haven’t been able to run any faster than 3:16. I ran across one of your podcasts and started to wonder if I use the MAF Method and learn how to follow a ketogenic diet, can I reverse things and enjoy a few more years in the sub 3:16 range? More info: 2011 – 3:11, 2012 – 3:09, 2013 – 3:14, 2014 – 3:21, 2015 – 3:16. I have really struggled with my weight since turning 50 so wonder if I start the ketogenic diet, can I get down to a proper race weight. I am 5’8″ and feel that my best racing was done at the 155-160 pound range. I am signed up for the Modesto Marathon which takes place on 3/31/19. I would like to use this to establish a base Marathon time for Ironman Arizona 2019. Should I start MAF now prior to starting my train up on 1/1/19? The coaches say: There are many more ways to lose weight than Keto. Keto is a great trick to jumpstart weight loss and strengthen metabolic efficiency, but it’s not sustainable in the long term. Nutrition Diva podcast about low carb and high carb. If you have been struggling with your weight for a while now, doing something restrictive (like keto) isn’t going to help you with your relationship with food. Assess your current diet and see where things are going wrong right now. Focus on breaking bad habits and reinforcing good habits. Carb timing is important (best to refuel after an intense workout). It’s important to maintain lean muscle mass, especially at your age, by lifting and eating protein. Don’t sacrifice this muscle for weight loss. Start MAF as soon as possible to build your base. Timothy asks: This is my third and most dedicated Low HR block in the past 4 years. I am 6 months into a strict MAF training block at a HR of 138 to 142 (39 years old) always walking at 144 to 145 HR. I really wanted to quit the first two months, but have finally seen some positive results. I can now run much farther before my HR creeps up, there are many hills that I can run up (slowly) now, and MAF tests are the best ever, but I am still slow. I really feel like I have become a better slow runner! Not exactly what I want. I am actually in a very dedicated training block for nothing. Some loose goals have been met: One – run more 8 to 12-mile weekday runs (rather than 3 to 5 miles). Two – upping my weekly mileage to roughly 50 miles per week, I used to do 25 to 35 miles peaking for a 50k at 45 to 50 miles per week. Three – I am essentially training to be able to train for a 50k or 50 miler next year, maybe a marathon this year. After all these months I am now scared to run at HRs over 141-142 and don’t know what to do next. So my questions: 1. What next? Do I just continue at low HR and see where it goes? I would like to run with my friends again. Maybe another 6 months of MAF and I can. 2. Do you think there be a difference in training results f I run flat at 141 HR or walk hills at 141 HR? A race goal is to get to the pack in front of me at local trail races. This pack runs away from me at mile 3ish of a 7 miler! Usually after a hill! 3. I walk ALL hills during training, but walking a hill, even flat ones, raises my HR to 150 (sad). Do you think this is ok? Alternatively, I must stand to get down to HR-141. PS – Low HR training is beautifully simple but so annoying! The coaches say: After this long training at low intensity, you are safe to add in some higher intensity work – especially if it is fun running with your friends. Don’t jeopardize the joy of running just to adhere to a program… Unless you are a pro. Check out your HRV. We recommend using Sweetwater Health’s app – (here’s a podcast about how to use HRV).You might be overtaxing yourself, not necessarily from training, but from other life factors. Resting HR first thing in the morning might also give you insight into possible overtraining, but the coaches don’t think this is likely the problem, given your MAF training. If you’re drinking a lot of caffeine, dial wayyy back. This could be increasing your HR. Because you’re so comfortable, shake things up with intensity. It will be good for you! Takeaway: Get out there and enjoying running again! Leave that HR monitor at home once in while and have fun running hard with your friends. Sasa asks: I am looking forward to competing in an open water (river) wetsuit swimming race (OSW) next July here in Finland. Here is a short race description by the organizer: 3000 meters Night swimming in the bright Nordic summer night. Starting from the Finnish beach right after midnight, Finnish time. You will not only swim over the border between Sweden and Finland, but also cross the Arctic Circle and the time zone. Contestants that is able to swim the distance in less than 60 minutes will actually cross the finish line before the day the competition began. Start after midnight 15th of July 00:05 (Finnish time). I’d say I have a solid background in swimming, I am not a pro, but not the slowest either. My current 1k pool record is a tad under 17 min which I swam with a pull buoy on Sept. 22. So I’m rather confident that I’ll make the race in less than 55 mins. In 2015 I swam the 3.8k of a full distance triathlon in 1:10h. Now the problem I am facing is I am not sure how to structure my swim training in order to comfortably swim 3k next July. How do I get from 1k to 3k? How do I structure my training so it makes sense? What kind of training does that require? I started adding structure to my swimming sessions at the beginning of August, after some 500m drill based warm up I did 3x400m. With the same warm up I am now at 500m, 600m, 800m, 600m – so totalling roughly 3k, in between sets I go and dip in a 6 Degree Celsius pool to accustom to the still floating ice in the river. Nah, just joking there is no more ice by then =) but I do dip. And finish off with a 100m and 50m sprint. I should say that I am hitting the pool only once a week, I am desperately trying to squeeze in a second session, but it’s tough. Well, you know family, social life, work etc. Background. I am male, 44 y, 179 cm and 75 kg. I have been: -playing football (soccer) for 17 years (ages 5-22) -17 years hapkido martial arts (ages 22-39), gained the 2nd-degree black belt -4 years triathlon (covered all distances) 2012-2015 -then swim run and except for 2012-2018 worked the gym and done CrossFit. -now I am back in the gym since August. -now once a week I swim, run three times (avg. 25k) and go to the gym twice and instruct a fitness boxing class. The coaches say: You are going to need to swim more during the week. I would want you to hit at least 3 times per week. You are on track – don’t overthink it. Short sessions are adequate and in some ways better, because they increase your contact time with the water. Do some dry land work with resistance bands, vasa trainer (if possible) twice a week. Consider playing around with over-speed work. The post ATC 273: BQ for Noobs, Losing Weight With Keto, When MAF Isn’t Working, Preparing for a Cold 3k Swim and more! first appeared on Endurance Planet.

Sponsor: Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance! Check out Sound Probiotics, the first pure probiotic plus prebiotic formulated specifically to improve the gut health and immunity of the competitive athlete, for those who train and race simply can’t afford to be sidelined by illness or GI issues, and EP fans save 10% and get free shipping on Sound Probiotics. We are starting a new show on Endurance Planet called Holistic Performance Nutrition (HPN) and in this show, Episode 1, we introduce Tawnee’s co-host Julie McCloskey, who shares her story. Follow Julie on Instagram. Julie’s bio: Registered Holistic Nutrition Coach (RHN) based out of Missoula, MT. After living in upstate New York through college, she moved out West and fell in love with the mountain life. She studied Holistic Nutrition in Vancouver, BC and now runs her own Nutrition Coaching Business, Wild and Well. Specializing in gut health, inflammation, and hormones, Julie’s passion is helping people regain balance, increase energy, and optimize daily performance through nutrition and lifestyle strategies. An athlete and competitor since an early age, Julie was ‘that girl’ on the all-boys teams. She played basketball and ran cross-country and track, but soccer was always her love. At the collegiate level, she played soccer and ran winter and spring track while obtaining her BS in Marketing. After college, Julie began to run longer distances, thus inspiring a curiosity for performance nutrition and recovery tactics. She moved to Jackson Hole where she fell in love with trail running and road biking. Julie races every so often, always drawn to the dirt paths that go straight up, but is 100% intrinsically motivated by the connection with nature and passion to push limits. Over a few years, and with the guidance of many podcasts and books, she slowly moved from junk food to real food, and her interest in nutrition became so deep that she packed up her stuff and moved to Vancouver to study Holistic Nutrition full-time. Julie’s greatest endurance feat was thru-hiking the Pacific Crest Trail in 2016. After 5 months of hiking 25-35 miles a day, she learned a thing or twenty about what it takes to keep a stable mind and functioning body for a feat of extreme endurance. Crediting a positive mindset, a sense of humor, a mixed bag of collagen and nutritional yeast, avocados, and nightly handfuls of quality mineral salt, she successfully hiked the 2,650 mile trail from Mexico to Canada (with only 1 hobble to the ER). Julie has been on a health journey towards rebalance ever since. With HPA axis dysfunction, amenorrhea, extremely cold hands and feet, blue toes, sympathetic dominance, kidney trouble, and a host of deficiencies, she has simultaneously been her most loyal and most stubborn client to date. So yes, she’d do it again.  The post Holistic Performance Nutrition Ep. 1: Introducing RHN Julie McCloskey – From Junk Food to Real Food, Hiking the PCT, and More first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick! In this 272nd episode of Ask the Coaches, Brock and Lucho answer questions about Titanium versus Carbon Fibre Bikes, Should you Race by Pace or HR, Taking Time Off to Get Balanced, Training Short races and Long at The Same Time, and more! Scott asks: If you were to return to 70.3 or IM racing next year, what do you think would be the performance difference between an old school titanium TT bike (e.g. Litespeed Saber) and a more modern carbon bike. Which one would you pick? Let’s assume you can have the same drivetrain, wheels and aerobar setup. Also, for the carbon bike, pick a middle of the road like a Cervelo P3 or equivalent–nothing in the “down payment for a house” category. The coaches say: If you already have the old school bike, your money is probably better spent upgrading components on that rather than buying a new carbon bike. The front end of the bike is going to matter the most. Wind tunnel test info is not all that helpful… unless you ride 30 mph. Comfort on the bike is going to be more important than the bike’s weight. Coming out of aero because you’re uncomfortable will negate any of the speed benefits from a lighter frame. The weight difference is probably not a huge issue in general. You’re looking at about a five minute difference between bikes, which you can easily make up at some point in the other two events and transitions. You may miss out on some modern conveniences (fuel bladders, disk breaks, bottle mounts) by going with the older bike. But we all agree that the old school Saber looks cooler Carla asks: This question may be coming in too late for me to hear the answer on your show before my marathon. If so, it’s all good, it may always help someone else in a similar situation. I am running the Columbus Marathon on Sunday, October 21st. Since we last “spoke”, I’ve incorporated some speed workouts, changed training plans (from purely MAF to a more traditional plan, although I still make sure easy runs and recovery runs are truly so by looking at my HR). Cleaned up my nutrition with the help of a nutritionist, and incorporated strength training 2-3 times a week. My plan was to qualify for Boston, which I’ve been training for since June, but with it now changing from 3:40 to 3:35 for my age group, I am no longer so sure I can run a BQ in two weeks. Is this all in my head? Did I cap myself by fixating on a number? Most of my easy runs are now in the high 110’s/low 120’s bpm, and I’m between 8:05-8:10 min/mi pace in the low 140’s. Since I’m 37, this should still be a fairly easy zone for me, right? (Max HR 176 bpm). During training, I felt good and in control with a race pace of 8:10 min/mi, but my HR tends to go up by 10 to 15 bpm on race day, and this throws me off, because in my mind I feel like it’s not sustainable for 3 + hours. I successfully ran 3x 20 miles during training, with only a few niggles showing up at mile 18, so I’m sure I can go the distance, not so sure I can keep the pace required for a BQ if my HR goes into the 155-160 range. Questions: 1 – What are the things that I can do to not let race day nerves bring my HR up so much? 2- Should I hide my HR on race day? Or maybe even put tape on my watch? The coaches say: Leave HR monitor at home; it’s stressing you out more than anything! Monitoring you HR is for training, not so much for racing… you don’t get a medal for completing the race at a certain HR, after all. The coaches agree that physically you’re in fine shape to BQ. If you trained to run a 3:40 then you can run a 3:35. Lofty goals are a good thing! Go for it. If it’s really worth it to you, then run the risk of blowing up and failing. When you are going for a high goal, failure is always an option. But it’s better than not trying! Tips for race day: Don’t let nerves make you start too fast. Start just behind the 3:30 pace group, or at the front of the 3:35. Jon asks: I am 48 years old and have been competing in long course endurance races for more than 20 years, first marathons then eventually long course triathlon. Last year I had a bad season due to a weird injury early in the year that continued to nag at me the rest of the season. No self-diagnosis here – I worked with a sports medicine doctor and took time away from training as prescribed. By the end of the race season, I still wasn’t feeling right, which prompted me to do two things: real-time away from endurance training and a re-commitment to strength training. (Before I became an endurance junkie I was a gym rat who dabbled in powerlifting.) I am now through the first half of race season and have continued on with the strength training with the help of the coach at my gym. I have raced well and feel much stronger than I have for a couple of years. Yet, something just doesn’t feel “right.” The best way to describe it is I feel like I am fighting my body on a daily basis. I am motivated to do the work but I often hurt in ways that aren’t the good kind of training pain. I’ll get a niggle here, then a niggle somewhere else. I want to really push but often feels like I’m doing more damage than good. It feels like my body is out of balance yet I couldn’t tell you exactly how. I feel like it is time to step away from racing/competing for an extended period and really work out the muscular imbalances. How does one go about doing this in an efficient manner? My fear is I would either try to do too much, hindering true recovery, or I would start to feel good again, causing me to rush back to test things out at a starting line. I enjoy the training as well as competing and would rather take time to reset the body now then destroy my body and be done for good in a few years time. The coaches say: What was the injury!?!? Niggles are part of pushing yourself. Is the gym coach taking your multisport goals into consideration? Does the coach have experience guiding multisport athletes? Taking time off to get strong and healthy is a great idea. Think of it as both rehab and prehab! But continue strength training during time off. Get a movement analysis from a pro and work from there. Consider referencing Kelly Starrett’s  book Ready to Run or any of Katy Bowman’s books or courses for mobility. Richard asks: I’m a dentist in the Army who has struggled with all three events of the Army’s PT test that we have to do every 6 months: running, push-ups, sit-ups. The minimum 2-mile time for my age group is 17:00. Previously I would start running around 2-3 months before the test, stress and barely pass with around a 16:20 time, then stop exercising for the next 4 months until it was time to panic for the next test. This cycle continued until I failed the PT test during residency and was forced to do 2-a-day remedial PT sessions 4x/week during one of the most difficult times in my professional and personal life. That pissed me off and made me want to make running something I enjoyed again as well as take charge of my fitness as a whole. This May I ran my first 16:00 2-mile, then I discovered MAF and signed up for my first half marathon. I didn’t focus too much on improving my 2-mile time and got another PR at 15:48 in August and completed my first half Marathon in September in 2:05:24. I was happy with the improvement and breaking the stressful cycle I’ve had in the past. Now I want to see if I can max my PT test before the Army shifts to their more cross-fit like tests in 2019. So this means I need to drop my time from 15:48 to 13:18. Do you believe this is possible by October of 2019? I’m 5’10” 185lbs, I’ve already dropped 10 pounds since my last test in August and plan to get down to at least 170lbs. I love seeing my MAF improve and have gone from 13:15 min/mi. in May to ~11:15 min/mi currently but I know I have a lot more to gain there. I really want to break a 10:00min/mi MAF and beyond. My plan was to run my first full marathon in April as my “B race” to keep improving my MAF through the winter, shooting to finish without injuring myself. I take another record PT test in April 2019 and then my last one in October 2019. Should I continue to push MAF and then cycle a Jack Daniels program 6-8 weeks before the PT test in April and October? I’ve got about 1hr Mon-Fri and 2-3 hours on Saturday for long runs when I’m doing MAF. Is it foolish to do a full marathon and focus on improving my 2 mile time at the same time? Especially if they’re both in April. I haven’t signed up for the full, so I could potentially find a race earlier or later if it allowed me to cycle and focus on the 2-mile in April. The coaches say: Depends on which race is first in April. If 2-mile test is 2 weeks before the marathon, then you’re fine. But you’ll be trashed after the marathon, so don’t expect to do a good 2-miler soon after. JD program is great but start 10-12 weeks out. Also consider doing strides at goal pace for the 2-miler starting 12 weeks out, and extend interval time every week as the test gets closer. Check out Brock’s article about Can Losing Weight Make You Run Faster? Sparknotes version: yes it does! MAF is working for you so keep going – until you plateau. Don’t be discouraged when you see smaller improvements; it means you’re getting fitter. The fitter you get, the more specific your training has to become. The post ATC 272: Titanium vs. Carbon Fibre, Racing by Pace or HR, Time Off to Get Balanced, Training Short and Long, and more! first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick! In this 271st episode of Ask the Coaches, Brock Armstrong and Lucho answer these listener questions and chat about their own training and racing. Lucho shares his enthusiasm for the Murph Crossfit workout (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, and 1 mile run). Both Brock and Lucho agree that strength training and track workouts offer a lot of benefits to endurance athletes by developing more well-rounded fitness, improving technique, and mixing training up. Lisa asks: I was hoping you could give me some fuelling advice. In particular, in between two races on the same day. First I have a Championship 5k at 9 am and then a (less important) 10k at 11:15 am. So, I don’t have long at all really. I will finish my 5k, grab my checked bag and order an Uber to the next race. I’m going to bring a bottle of water with Nuun and an endurance tap gel… But should I bring some protein? Some kind of gluten-free bread sandwich? The last thing I want is to feel starving during the 10k or get a cramp. But I know I should have something in between. Before the 5k I would have a piece of gluten-free bread with peanut butter and banana. I’ll sip on water with Nuun on my way there. Then I’m lost! The coaches say: What it will come down to is simply not feeling hungry. Nothing you eat in between is going to “fuel you” for the race. Fitness trumps nutrition! Neither distance is going to even put a dent in your glycogen stores, so, physiologically, you won’t need to eat anything, but psychologically you will want something. Protein is optional but I would keep it to the minimum (fat too) since it takes the longest to digest and convert into energy. Best food choice: 1/2 a banana and a carby Nuun (most of their products have no carbs, so check to make sure the one you choose does). As always, stick with foods you know, and practice your fueling plan before race day (which in this case is pretty easy to simulate). Don’t worry about electrolytes either, maybe after the 10k but not between. No way you will deplete those in a 5k. Not even if it is 90ºF It’s been largely debunked that cramping results from depleted electrolytes. Cramping is most often caused by pushing harder than you’ve trained to go. Scott asks: I am training for a 17-mile race with 5,000 feet of climbing, and am having trouble finding a training plan specific for races with this much climbing. Race times appear to be similar to that of a marathon, so I have been adapting an intermediate marathon training program and substituting longer runs for shorter runs on steeper terrain. I live at high altitude at 7,000 with surrounding mountains hitting above 12,000, so there are plenty of options for training runs. Should I still focus on staying in zone 1 and 2 on longer runs even when I struggle to stay in my zone on steeper hills? How many hill workouts should I include? Every week? Every other week? What about mid-week speed work or hill repeats? The coaches say: Check out Brock’s “Get-Fit Guy” article about Hill Training. Use a variety of lengths and grades of hills. Choose hilly courses for your long runs as long as you’re not feeling depleted. If you’re sore, do the long run on a flat course. Do all of the “quality” workouts in the plan as hills. This means at least 2x a week training on hills. Run recovery days in the plan on flats. Get used to climbing 5,000 fasl during 17-20 mile run. Use your Garmin or Strava to help you find a good course nearby to match the race’s elevation profile. Beware: descending will break you more than uphills. Practice running downhill fast and with good form. Loaded Bulgarian split squats and step-ups with depth jump after will help you. Brian asks: At what age should kids start using a heart rate monitor for training. (MAF)? My daughter is a Freshman in High School running Cross Country. She is a dual athlete and plays soccer during and during soccer tournaments I’ve let her try a gu-gel during the half. Any recommended age for creatine, glutamine? I’m not big on supplements for kids other than protein. The coaches say: We are also not a fan of supplements for kids – including protein. Encourage them to eat their nutrition (no need to drink a protein shake; just make eggs for breakfast!) During puberty, athletes grow and become stronger and their performance often improves very quickly. Creatine does not appear to offer any additional benefit in this age group. Many supplements contain caffeine, the effects of which are not well studied in children. Side note: caffeine also dulls the effects of creatine. Most young athletes who eat a healthy, well-balanced diet do not need and would not benefit from protein supplements. Vegetarians may be at risk of not eating enough protein and may benefit from meal planning with a registered dietitian. Check out Effects of Puberty on Sports Performance: What Parents Need to Know Kids shouldn’t use a HR monitor unless they want to. If they were to use it, it’s best to do so over the summer when they have autonomy over their training. During the school year, it’s not realistic to stick to certain heart rates, because it would probably prevent the kid from running with their team. Maury asks: I am a 43-year-old male. 5’4” 145-150 lbs. Been active and relatively “in shape” my whole life although never did endurance type activities as I didn’t have the temperament or interest. March 2018, I decided to start running. I was running about 3 times a week. I ran my first half marathon in May (2 hours 4 min) and I ran my 2nd half in June (1 hour 56 min). I introduced swimming (learned to swim as a kid, grew up at a lake, never raced swimming) and road cycling into the mix as well this past summer. Did a sprint tri (MEC Langley) in Aug (1 hour 26 min) and an Olympic distance labour day weekend, Stanley Park (3 hours 3 min). I ran a 10Km race in Sept (49 min 25 sec). I have listened a lot about MAF and think it sounds like a good idea for me. Building my aerobic base as I have never really been aerobic before. I do have to run slow, about 6’30” per KM I think to keep my HR down. 180 – 43=137, however, the MAF app in my phone says my MAF HR should be 132 (I think because it minus’ 5 unless you are super active). The time I have to train is weekday mornings from about 6:10 AM (get up at 6) to 7 AM and then 1 longer session (1-2 hours) once on the weekend (I am married with 2 kids, 4 and 6, and both myself and my wife work full time). So maybe 5-7 hours per week. Given I don’t have much time in the mornings, I am questioning the value of MAF if I can’t do long enough sessions most of the time. Is it worth it to do a MAF run for only 35 min? In the last podcast, I think you touched on this when talking about stimulus levers. You have duration and intensity. So given I don’t have a lot of duration workouts, should I do higher intensity workouts for my sub-1-hour workouts? My goal is to swim, bike and run twice a week, however, that won’t likely happen every week as I don’t want to run or bike outside in the rain. With respect to biking my plan is to try Trainer Road and I don’t know what to expect there but I am hoping and assuming it is easy to find “triathlon” designed training rides there to do for 30-45 min. Swimming I am starting a tri swim session once a week for 5 weeks but other than that when I swim I just do steady laps for about 1.5kms. So, back to MAF, if I only have 45 ish min to exercise, will running (or biking or swimming I presume, although I don’t have a HR monitor to wear while I swim) at MAF for only 45 including warm up and cool down have much benefit for me? I want the benefits of becoming fat adapted and a good aerobic system, I am just not sure what the best way to incorporate it into the time I have to train. I am not addressing a fat adapted diet other than small steps I can take (e.g. more nuts, avocados, higher fat yogurt, a bit less bread, rice, pasta, …); however, I suspect I am still eating a lot of carbs. The coaches say: You are right about time – MAF takes time. At least give it a try for 4 weeks, and see if you make noticeable improvements. Do MAF until you plateau or get bored (due to your temperament). Becoming fat adapted has a lot to do with diet and meal timing. You can go most of the way with diet alone. You live in the Pacific Northwest, you gotta get used to getting out in the rain. You aren’t made of sugar… are you? Buy appropriate rain gear, and that will help. You can look at some minimalist plans for training and create a hybrid for yourself. MAF is not the only way to go. The post ATC 271: Fuelling for a Double, Hill Training 101, Should Kids Take Supplements, MAF on Limited Time, and more! first appeared on Endurance Planet.

Sponsor: This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports, and all of us over at EP have used in our athletic careers. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that’s great for those who don’t like pills and/or want something tasty to mix in your workout drink! While re-introducing our much-missed show host,  Brock and Tawnee discussed… The idea of “post traumatic stress change”: how trauma isn’t a “disorder,” but can actually be turned into something positive. Studies suggest that walking, moderate aerobic exercise, and simply connecting with nature all correlate with better mental health. These results are not conclusive, but certainly promising (and make intuitive sense). Tawnee and her husband John’s decision to embark on Van Life. Follow their journey on Instagram here. Tawnee’s List of “Waking Up” Strategies for moving through difficult times… Letting go of trivial stuff “There will come a day when you’ll be sick, or someone close to you will die, and you will look back on all the trivial things that captured your attention and you’ll think, ‘What was I doing?’ You know this day is coming. Why not act on that knowledge now?” – Sam Harris Diving deep into a mindfulness meditation practice Tawnee talks about attending a weeklong meditation retreat in Colorado and the massive benefits and healing it provided. If you’re thinking of doing one, find a way to make it happen. Stop making excuses. The retreat was at the Shambahala Mountain Center in Red Feather Lakes, CO. Shambhala is a branch of Buddhism. Learning to let go of “always wishing for another now.” Be present. It’s all we have. Get comfortable with what is. This one can be hard. How many of us have been here, wishing for things to be different than what they are, or wishing for time to speed up because, “It’ll be better when xyz happens?” No matter the circumstance, it’s in our best interest to accept our reality, and that will lead us into more peace and balance. Focusing on self-love and self-care on another level than any time before in my life. Invest in yourself, and if something is going on don’t try to bottle it up and “be tough.” Take time off or away to just be. True self-care is still something so many of us neglect. We’re too worried about so many other things other than our own wellbeing. But our own wellbeing is always the No. 1 priority. Understanding that “fixation is the root of suffering.” Obsessive thoughts, attachment, fixations—when we get stuck here it’s simple: we suffer. The post Tawnee Returns: Lessons in Healing, Mindfulness and Personal Growth first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick! Sponsor: Inside Tracker is an awesome service to use for convenient and informative blood testing geared toward athletes. You can get up to 30 biomarkers tested and more on your journey to bettering performance. Use code “enduranceplanet” for a 10% discount. In this episode of Ask the Coaches, Brock Armstrong and Lucho answer these listener questions and talk about: Lucho’s 400m race and the concept of “special (specific) endurance” Brock’s 10k and plans for a Half Marathon Kipchoge’s 2:01:39 Marathon World Record in Berlin! Vittoria Bussi and the world one-hour cycling record… using a ketone drink. Jessica asks: I have a question about my long runs and increasing their distance. I’m a 24-year-old female and I’ve been running for about 9 years focusing primarily on the half-marathon. I have been doing triathlon my whole life, and am planning on my first full IM in Sept 2019. I PRd my 70.3 this July, but kind of blew up on the run, but have maintained my run fitness and am planning on doing a 21.1 in October. I’ve never done over-distance training for any of my previous halfs or 70.3s, but am thinking that might help improve my run fitness. However, I’m finding that nearing the end, or just after finishing my long runs my glutes (near the sides by my hips) are quite sore, and I wonder if this will be a limiting factor as I try to increase my run distance. I’m assuming this is a weakness in my glutes (my knees collapse in on heavy squats and when I run I find dirt marks on my lower calves from kicking myself). I already strength train and incorporate exercises attempting to address this issue, but after about a year of trying to improve this, I’m not noticing much difference. At the gym, I do adductor and abductor stuff with the cables (attached to my ankle, not sure what to call this), and use a band to walk sideways and do fire hydrants and clam shells etc as well as RDLs and lunges. Any thoughts on what else I should be doing? Or how often I should be doing it? (Currently doing strength 2x/week). I’m not sure if this is actually slowing me down, but I am concerned about how it might impact me when I try to train for the Ironman next year. The coaches say: Regarding what you’re already doing: Try attaching cord to forefoot on abductors and adductor exercises. Also, “monster walks” and fire hydrants are activators not strengtheners unless you do them isometrically to failure or with added weight. Consider adding back plank (that’s an isometric thing) or donkey kicks (a machine at the gym) for glute strength. Be careful of not doing glute exercises too close to long runs. Two days out is best. But, at the end of the day, the coaches are not convinced this is a glute issue. Could be piriformis or glute med. Other strength exercises to consider: lateral lunges, deadlifts bulgarian split squats (the best!) Could be an alignment or mobility issue, not just strength. Brock guesses that because of calf dirt marks you need to get your feet more parallel. Run like you’re on a tightrope, one foot in front of the other (this increases efficiency and might help resolve a run mechanics issue). Pay attention to alignment. Use kicks as a reminder to  focus on stride. Most likely, you’re just adjusting to distance. Everyone has niggles at the end of a long run. As long as you’re making sure to recover after long runs it shouldn’t be a problem. It’ll take longer and longer to feel that pain as you adapt to longer and longer distances. Stop doing heavy squats if knees are collapsing! There’s a debate on whether or not you need them, and Lucho says nay. Studies have shown it increases efficiency in running but it’s not the only way! Form and skill is very important if you choose to keep doing them. Replace with leg press 3/4 squats, deadlifts, or Bulgarian split squats (What Lucho likes to do for these is get into position and hold dumbbells to failure. Or, when you come out of squat, make sure you’re pulling with hamstring not pushing up) Throw in hip hikes before and after the run. Consider doing mobility in the middle of a long run if necessary. Don’t push through pain that causes you to alter your mechanics. R McGinness asks: I will keep this brief but let Lucho Run wild with talking track. I am a super slow-twitch athlete pretty fast… 73:15 half marathon, 25:30 8k. I have never trained for sprinting but have not broken 60 for a 400 since age 14 in 8th grade when my primary sport was wrestling, and I was not a long distance endurance slow twitcher. I want to shake things up and try to ultimately break 2 minutes a year from now. How would you phase a year training cycle to go from being in ~2:35 marathon fitness unable to run a 200 under 30 seconds to a sub 2 minute 800 runner? Imagine I am willing to dedicate myself to the goal as though I were… say, trying to qualify for Kona. The coaches say: Age matters here! This is harder than you think. One training period for 200-400, one for mile, one for 800. Plan on some short but steep hills (100% effort), flies (all out), 50-60s. Kosmin test – check it out. James asks: I have a question that I am running into as it relates to the 80/20 for Zone 2 vs Zone 5 training. I am a 42-year-old male. I am primarily a runner with a past triathlon background (so I do have a lot of familiarity with power, lactate threshold, etc) with a current focus on ultrarunning trail and mountain races. I see myself as a decent back of the “front-pack”/front of the “mid-pack” runner in most distances (top 5-10% of field when I don’t blow up). 2017 Leadville 100 run finisher (not top 5-10% : )), 4x 50 mile finisher, numerous trail/mountain 25/50k/100ks, half-marathons, etc. From a pace standpoint, I run 5ks in low 6’s and 10-miler/half marathons in high 6’s/7. My question is: My MAF zone 2 by the MAF calc in addition to a recent VO2 max test, is in the 140s (145 MAF, 143-152 VO2 test to be exact, zone 5 is 183+). When I train (and I have focused on the actual HR Zones more the last few months versus just perceived exertion) my low effort endurance heart rate seems to be consistently below my zone 2 (120s, low 130s). And when I try to hit the zone 2 range on the bike (indoor trainer) or run, for example, my legs/body tire way before my heart rate elevates to Zone 2 range. I have been trying to have endurance rides/runs (90 mins) in zone 2 and my legs can’t make it. It feels high effort. I always perceived zone 2 as a low HR longer duration effort with limited exertion hitting the duration. From a zone 5 perspective, I can’t even get close to 180 on my HR during intervals and barely touch the 170s. Is this good/bad sign of fitness and conditioning? Are my legs undertrained versus cardio? Am I working out too easy when I try to execute the low effort days? Do I need to build up my base up so my muscles are conditioned better? I am not a large guy (155lbs, 5’11”) so I don’t have the muscle capacity of larger bikers/runners. Plus, my training for ultrarunning races are consistently 3-5 hours on long days so I really focus on perceived effort with a goal of completing the workout. Curious your thoughts as I’m always trying to progress my performance for endurance races. The coaches say: How do you feel otherwise? This could be overtraining and/or adrenal fatigue. Heart rate is always lower on a bike due to not having to support and propel your entire body weight. Try an FTP on the bike and see where that falls? Perhaps too much time in that low zone. Try interval training pushing into your true zone 2 heart rate then backing down to your comfortable pace. This can help you get more comfortable at the higher heart rate if you’ve been primarily training lower.  The post ATC 270: Weak Glutes, Marathon to 800m, Why You Can’t Raise Your Heart Rate, and more! first appeared on Endurance Planet.

Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick! Sponsor: Sound Probiotics is the first pure probiotic plus prebiotic formulated specifically to improve the gut health and immunity of the competitive athlete, for those who train and race simply can’t afford to be sidelined by illness or GI issues, and EP fans save 10% and get free shipping on Sound Probiotics (or head to enduranceplanet.com/probiotc). In this episode of Ask the Coaches with coach Brock and Lucho, we dive into the following audience questions: – Shout out to Marko who placed in his age group at the Vancouver Triathlon and said hi to Brock at the finish. – Brock’s fitness was good for his recent race but his confidence was poor. Relied on confidence from a few years ago… not a great strategy. – Lucho’s hip is acting up. Taking a break is better than sacrificing being a runner for the rest of his life. In Lucho’s words, “Take off 5 days rather than 5 weeks!” – Should you exercise when you’re sick? Brock has a lot to say about that here. Lucho says, “Go for it! So long as you’re listening to your body and sticking to MAF.” – Avoiding sickness after a race: Lucho recommends taking the next day off, while Brock recommends vitamin C Paul asks: Hi, I am the coach of a small high school track in the spring as well as cross country in the fall and am just wondering how you would structure a 100/200 and if I sell it well a 400-meter sprinters training plan with only say 12 weeks to do it in? Some come in right off of a soccer season and have some good fitness and some did nothing all winter. Also what would be some examples of key workouts in the beginning, mid, and towards the end of the season that you think would be beneficial to the athletes? Basically how to get them faster in such a short amount of time without injuring them. Some have great talent it is just they only show up during the season to run. Not much if at all offseason training. The second part of the question is, I have a fast girl 100-meter runner that also does cross country in the fall and soccer in winter that has an overall goal to beat the school record in the 100m. As of her sophomore year, she is .19 of a second off. She basically is trying to get just under 13 seconds. She is not too concerned about her cross country times although is great at it, but is just doing it to keep in shape for soccer and track. How do you think I can alter her cross country plan to benefit her for her spring track season without sabotaging too badly her cross country races? And if there is time how would you structure a high school XC plan with only 12 weeks? I am currently using a Daniels method but with a lot more Base stuff at the beginning and in the summer if they can, then jumping in to a lower mileage version of a 5k plan but starting at Phase 3 out of base and really monitor their recovery. What do you think? They are such short seasons to build if they do not do much work on the offseason. Anyway thanks for all the great advice I am loving the sprint talk. The coaches say: – 12 weeks is obviously a short amount of time. – Some of the athletes will be fine (the active ones) others won’t be. – Weight room work is key. Work on eccentric and isometric hamstring exercises to prevent injuries. Some good ones include RDLs, nordic curls, Bulgarian split squats, and deadlifts if you have access to a hex or trapbar – Hill work is important too. – Periodization is important – from less specific to more. – Build lactate threshold. – Don’t coach the distance, coach the runner. Let neurotyping be your guide. – Don’t over-cue athletes. Let them “run ugly,” which is almost always most efficient for them. – Enforce daily attendance of practice to foster team support, BUT if an athlete is too tired to do quality speedwork then don’t have them do the key workout after warmup and drills. – Prioritize a dynamic warmup that includes jumping, drills, and strides. – Plyometrics are a skill like weight lifting; no need to do anything fancy or too technical. Be careful, as any runners with compromised soft tissue issues will likely suffer. Mark asks: I was very active growing up and played basketball, football, baseball and ran track (sprinter) in high school. I’m currently 5’9″ and right around 185-190 lbs (this is what I weighed in HS, and I was super lean, for reference). In January of 2017, I was 235 lbs and disgusted with myself. After discovering keto and IF, I quickly lost nearly 50 lbs within about 6 months (by June 2017). During the weight loss period, I was feeling so much better and decided to train and run a half marathon in May of 2017. I started running just 2 months before in March, and was able to run it in 2 hours plus a few seconds, but it left me wanting more. So I trained during that summer for a half in September, and ran a 1:47 on a rolling hilly course and was pretty pleased. But I think this time might have been a bit misleading, as during the summer I was hammering as hard as I could during every run (I had not yet found the show) and I think I might have been over-trained? Fast forward to the beginning of this year and I decided to train for a marathon towards the end of May, and started training at the end of January. I was only running 4 days a week, at about 25-30 mpw with about 35 mpw at the peak. I felt pretty good on race day, but about 8 of the last 10 miles were straight into a 35 mph headwind and I kind of fell apart and finished in 4:04. After listening to more of the shows, I decided if I wanted to improve my times I needed to bump up my training volume. Since the marathon, I’ve increased my mileage up to between 40-50 mpw, and am usually running 5-7 days per week. I had been following a training plan to run the same hilly half marathon in September but I found myself being constantly exhausted with 2-3 fairly difficult efforts during a typical week (repeats, tempo runs, etc). So I decided to scrap that plan, strap on the HR monitor and follow MAF for the rest of the year. It’s been good so far but wow so slow (of course). This is getting long, but ultimately somewhere along this journey, I decided to set a goal of running a BQ time (3:10, don’t care about actually getting picked to go TO Boston) before I hit 40. I don’t know how realistic it is, but it gives me something to shoot for and look long term. I think the standard answer is probably to just keep at MAF until that pace gets down to about 7:30 pace. Coincidentally that’s the pace I just raced a 5k at a few weeks ago, so I know I’ve got a long way to go! I think the poor lifestyle habits of gaining to much weight and drinking too much between the ages of 18-35 have set a large hurdle in front of me to climb. While I think it’s possible, and I know it will be a lot of work to get there, I’m curious your thoughts? The coaches say: – It’s going to be a lot of work but it sounds like it will be worth it. – If you enjoy MAF and are still getting benefits from it, great. Otherwise, there are other ways to train. – Test your MAF to see if you are still improving. Trent asks: I am a 22-year-old guy, resting heart rate = ~50, 5’10”, 150 lbs. I’ve been competing in sprint and Olympic triathlons for the last two and a half years and have recently experimented with intermittent fasting (on an 18/6 split) with good results. From my pre-triathlon days, I also developed an affinity for the weight room that I simply can’t bring myself to shake. The question, then, is am I undereating by doing IMF/overtraining with weights? Importantly, I compete mostly for the general fitness aspect- winning or even placing well isn’t especially concerning although certain metrics of purist endurance athletes are valuable to me (e.g. low heart rate, relatively high VO2, etc.) A typical week for me looks like this: Monday- AM: Swim (300 yds warmup/2-2.5k main set/200 cooldown); PM: Strength training, all sets 3×10, 75 sec. between sets (Front Squats superset with pullups, Leg Curls with calf raises, Incline Bench press, Dips superset with Curls, Core) Tuesday- AM: Bike ride (1.5-2 hours); PM: Erg or Light Sparring Wednesday- same as Monday; weights, all sets 6×5,4,3,5,4,3. 2.5 minutes between sets (Deadlift, Bench press) Thursday- AM: Elliptical (can’t run for training because of hallux limitus, for which I recently had surgery); PM: Indoor trainer session on the bike (e.g. from GCN’s channel- turbo trainer videos) Friday- same as Monday; weights, all sets 3×10, 75 sec. rest between (Squat, Leg Press, Single Arm DB overhead press superset with Pullups, Cable Row superset with calf raises, Curls, Core) Saturday- Just get outside, whether long, easy bike ride, hiking, fishing, etc. Yoga at some point. Sunday- Yoga in the morning. Light sparring session later (<30 minutes). Dietwise: everything I eat is between noon and 6pm. First meal is 3 soft-boiled eggs, sauteed greens, an avocado, and big, sexy green shake. Dinner is usually some combination of meat, vegetables, and light carbs (e.g. Shepherd’s pie with mashed cauliflower as the top layer). The coaches say: – Study: Hypertrophic training in a fasted or in a fed state during Ramadan does not affect body mass and body composition of bodybuilders. – Study: Untrained young men experience similar strength adaptations whether they eat normally or perform this form of IF. – Protein intake may be of particular concern for individuals implementing IF and young men beginning a resistance training program. Consider using Amino Acids if this is something you really want to do.The post ATC 269: Training for Track with Limited Time, From Overweight to Boston, Fasting on Training Days, and more! first appeared on Endurance Planet.

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Sponsor: This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick! In this episode of Ask the Coaches, coaches Brock and Lucho answer Endurance Planet listener’s questions about Mentally Preparing to Race, How Much is Too Much DOMs, Inconsistent Pacing, 50 Days of Ironman, and more. But first, Brock and Lucho had some interesting experiences and thoughts to share… – Brock cured his plantar problems by using a massage stick on his shin and calf every day, plus a morning mobility routine including calf raises, ankle circles, hip circles, hip hikes (basically working the whole kinetic chain, à la Katy Bowman protocol). Lucho’s warmup is a variation of 7 way hips. – “Endurance” needs redefining. The term is relative… Going from a 200m to 300m race requires “endurance.” Lucho says that the cutoff for “endurance” is technically only 60m. Anything longer than that requires endurance! – An acetylcholine response (putting you in fight or flight mode) is necessary to do well in a short race, sometimes referred to as “running with pure hate.” – Dopamine is the hormone released for track events, while serotonin is associated with ultra endurance events. – Neurotyping probably makes a difference in what types of exercise you’re attracted to and naturally succeed at. – Studies have shown links between anxiety and muscular cramping. Dennis asks: Hi, guys, I’m Dennis, 31y from Germany. I train for the 200m/400m and I’m a pretty calm guy. Which is a problem during workouts; getting in the proper mental state is pretty important after all. I’ve been actively working on this issue for the past few weeks, usually trying self-talk. When I lift heavy I don’t have that issue, because the weight itself gets the juices flowing. But on the track, it is much harder. I guess exploring the option of mixing some kind of physical activity like jumping with some sort of visualization or something is what I’m gonna try next. Do you guys have any advice/thoughts for me? The coaches say: – Proper warm-up is key. – Mantras and visualization are helpful. – Do you think being calm is holding you back? – Swimmers listen to music before they start a short race. Nina asks: Up until last year, I had severe anemia that I managed to cure through iron supplements. At my worst I could barely run 400m at a 10-minute mile pace. Since my recovery, my running improved enormously, allowing me to run 10k in 48 minutes 2 months after I could barely run at all. However, my physical strength hasn’t changed much and my legs are still weak from 2 years of incredibly slow and sluggish running. Since my one year of faster, iron-fuelled running, I have had 5 bad injuries that stopped me from running at all for 2 weeks or more. I know this is due to my muscular weakness. Now, I know that everyone says that strength training is the panacea but literally every time I try to do a strength workout (squats, lunges, wall sits, single leg stuff) I am so incredibly sore for 4-5 days after and feel like I’ve torn myself apart! This is despite not pushing myself too hard doing the strength exercises (I do mostly bodyweight, sometimes with very light dumbbells). However, I successfully adapted to using the stairmill in a few weeks and naively hope that it can give me strength for injury prevention and faster running without the absolute agony of squat DOMs. How can I get my leg strength up to speed with my cardiovascular system with minimal pain and injury risk? The coaches say: – Too much, too soon! – You should not be that sore from a strength workout. – We know you say that you aren’t pushing yourself during the workout but your DOMs says otherwise. – Start with lower weight, lower reps, smaller range of motion and build from there. Start where you are at, not where you think you should be. Mike asks: I have a question about how to train widely disparate pace ranges to make them converge. I am a 38-year old that started running 7 years ago. I didn’t hear about MAF until about 3.5 years ago so my first several years were training at higher heart rates. During training runs at this time I ran – 1 mile in 6:05, – 5k at 7:00/mile pace, – 13.1 at 8:25 pace, – 26.2 at 12:00 pace. I then trained exclusive MAF for nearly 1.5 years and ran two 26.2s bringing 26.2 pace down to 10:00 then 9:05/mile (didn’t run hard so no update to previous shorter distance times.) My longest runs were 18 miles and one 20 mile run while averaging 25-30 miles per week in the buildups to these. Unfortunately, my right hamstring cramped very hard during all of the 26.2s and I had to resort to significant walking. Listening to the Podcast, most issues with cramping are caused by muscles not ready to go the pace and distance so during my last training cycle I added 1 harder run a week and added some faster segments to my weekly Long Run. In that cycle, there was a 20-mile run where I ran 13.1 at near race effort in the middle and during that 13.1 I was able to average 7:40 per mile. I averaged about 45 miles during the cycle and had two 20 mile runs and several at 18-19 miles. Unfortunately, come race week I had caught the GI bug that was hitting the area hard lasting the full week and had to drop out of the race so I don’t know what could have been (found out later about an E. coli recall on foods that we were eating at the time; unknown if it was the cause but certainly suspicious.) I plan on increasing my strength training but with my widely disparate paces across distances and knowledge that I have a history of right hamstring cramps, would it be better to train exclusively at MAF again or to keep the one harder run plus quality in the Long Run? The coaches say: – Your paces don’t seem that wild. – Work on hamstring strength. – When is your next race? That is important. – Strength training and more intense runs should help with the cramping but since you always cramp in the same spot, also look for muscle impingements or adhesions or scar tissue (etc) that could be irritating the muscle and causing the spasm or cramp. Leslie asks: Hey guys, love the podcast. I learn so much. My question is what do you think of Ashley Horner and the 50 Ironmans in 50 days? She’s doing it to raise money for a Haitian orphanage. Is this really doable? Just wondering your opinion. The coaches say: – Possible to complete – maybe. – Possible to race well – no. – Worthy cause – yes. – Is there a better way to raise that money that won’t take years off of her own life – probably.The post ATC 268: Mentally Preparing to Race, How Much is Too Much DOMs, Inconsistent Pacing, 50 Days of Ironman, and more! first appeared on Endurance Planet.