Tawnee and Lucho are on for Ask the Coaches episode 241.

Announcements:

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Convo & Questions:

* Book mention (get your hands on a copy): The Brave Athlete by Simon Marshall, PhD, and Lesley Patterson

* Lucho’s track training as of late: key components to sprint training and limiting factors in max speed.

* Read more on training and get an ongoing education over at Lucho’s blog here: joghard.blogspot.com.

* Plans to hike the High Sierra Trail (HST) with the family, including kids, in 2018. Is this 70+ mile thru-hike doable for a 15-, 14-, and 11-year-old?? We talk the in’s and out’s of backpacking, and making a decision on whether it’s right, safe and smart to do with your kids.

* The HST is same hike Tawnee and John did for their honeymoon which you can hear about here.

* For the marathon, what’s the key to maximizing performance with the endurance component being so vital? After two attempts, not getting a lot of success at the distance and desiring to nail a race.

* Lucho’s 20 x 20 mile goal in your marathon-training plan.

* What gives when HR won’t get even too MAF while doing intervals on the bike trainer? A 50-year-old runner and bike newbie can’t seem to get HR over 120 on the bike; is there a still a benefit? Continue trying? What to do to boost HR?

* Neuromuscular training for the bike is key to getting HR able to go where you want it.

* Short efforts of 10 seconds or less, high cadence, single leg drill, etc.

* Based off a VO2max test, can you determine a “new” MAF HR range? Not quite.

* The difference between MAF training and zone-based HR training (i.e. metabolic vs. cardiovascular means of determining your target heart rates).

* More in this episode of ATC.

* Learning to BELIEVE in yourself and that you ARE an athlete, even when you don’t really feel like it. It’s all about the narrative you give yourself – think positive!

* The risks of hypocaloric diets and how they can destroy you resting metabolic rate (RMR).

* Why eating more may actually be good for your waistline and body comp, in particular if you’re chronically underfueling and stressed.