On this show:

* A little Kona talk.

* For more, catch our Kona recap podcast we recorded with Thorsten Radde hours after this year’s Ironman World Championships.

* The long run when training for a 50k trail run: how far?

* Using past marathon training as a gauge for how far your 50k long run can be.

* For 50k, something in the 25-26 mile range or 4-5 hours is a good idea for a long run.

* Back-to-back runs also work well for 50k training when it’s tough to get in long days.

* Using the bike as a tool in 50k training – add fatigue and stimulus without adding more wear and tear.

* Should a cyclocross athlete focus on run training to enhance bike racing?

* Cyclocross is heavily focused on skills and tactics, sprint run training can help.

* Speed training with cyclocross (not long running and MAF): Diagonals and short, hard run intervals, as well as explosive hill repeats.

* Incorporating a bike workout with Tabata run intervals on the treadmill.

* Plyometrics and drills!

* Heart adaptations to endurance training.

* What happens and should we be focused on getting a bigger pericardium? Or is there more to it?

* Changes in the left ventricle, cardiac muscle hypertrophy, chamber size, stroke volume, cardiac output, etc.

* Are these best achieved when young?

* How should teenage athletes maximize their participation in sports like soccer where running, speed and strength are important?

* Off-season for youth athletes – what to do, in particular for soccer-runners?

* Off Season Training For Youth Athletes

* Dr. Phil Maffetone on MAF Training for Youth

* Coaching kids with youth coach George Zack

* The MAF Method and how it relates to max HR – if at all.

* Different ways to find your aerobic training zones: MAF (180 Formula), lactate threshold testing, max HR, etc. Reasoning and pros and cons for these methods.

* White Paper on the MAF Method