Endurance Planet

By Endurance Planet Inc.Health & Fitness

Endurance Planet episodes

December 12, 2018 Holistic Performance Nutrition 2: Complete Guide To Probiotics, Essential Strains for Athletes, and Healing Reoccurring SIBO
On episode 2 of Holistic Performance Nutrition (HPN) with Julie McCloskey, registered holistic nutrition coach, and Tawnee, we take a deep dive into your gut health and the use of probiotics from why you need then to what brands and how to take them: Gut dysbiosis & Leaky gut What is dysbiosis: an imbalance in […]
1 hr 28 min
December 07, 2018ATC 275: How Run/Walk Protocol Works, Different Styles of Bikes, Heat vs Cold for Fitness, Training for the Mile, and more!
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 How Run/Walk Training Works, How Different Types of Bikes Affect Training, Using Heat vs Cold for Fitness, How to Train for the Mile, and more!
Michael asks:
I’m training for my first true ultra, a 55-hour event on December 30th in Houston, called the Snowdrop55. It’s done on a 0.7-mile loop and it’s done to raise money for children’s cancer research. My main goal is to get to 100 miles in the least time possible (hoping for 24 hours). My secondary goal is to tack on at least 50 more miles before the end of the event to get to 150 total miles.
Here’s my question, I’ve been building up by not only running long but by doing a ton of walking. I completed a trail marathon (with 5,000 feet of climbing) about 6 weeks ago, did a downhill half marathon (2,000 feet of descent) two weeks ago. Have had my biggest volume week ever (54 miles running plus 32 miles of walking) a few weeks ago. Despite a “niggle” in my right glute/hamstring attachment, I’ve completed a four day stretch of over 70 miles of running and walking.
So here’s my question. I run/walked for three hours this morning using a 2’ run/2’ walk protocol (but reset at the end of each mile), which ended up having me complete 16 miles at 11:05 pace. I then walked 4 more miles and had a massage (which helped the glute/hamstring but also flushed out my legs), whereupon my legs actually felt great. I’m going to continue to put on the miles the next two days and see where it leaves me.
Here’s my question, I’ve listened (actually geeked out), on your physiological analysis of training for sprints (<9 sec, 20-30 sec, etc.), and wonder if there’s a corollary for ultra running. Obviously, this can apply to training, but it also will apply on race day. It strikes me that the 2-minute run/walk intervals allow the muscles to recover in a way that I’ve never really felt before. It seems to me that my legs are more stressed after 2 hours of non-stop running than they are after 4 hours of the run/walk protocol. Are you familiar with any science behind this? Are there ideal intervals? I’m planning to do a 40-50 mile day in the next couple of weeks to both prepare and to test out this method. One thing is for sure, the walking volume has to be helpful, since it’s something I’ve never done before, and I’ll be doing a ton of walking in the event.
My present plan is to maintain the 2’ run/2’ walk protocol until I can’t:), while hoping that I can maintain it until the 10-12 hour mark. This goal has mental and physical significance to me as it relates to Ironman but would also put me in position to walk the remaining hours to achieve my goal.
The coaches say:
Some reasons why the Run/Walk method works:
Continuous use of a muscle will result in quicker fatigue
The longer the run segment, the more fatigue
It’s a form of interval training
Conservation of resources (Fat metabolism)
Quicker recovery
Less stress on the weaker muscles and ligaments
Ability to enjoy endorphins
Reduce core body temperature
You can use the Jeff Galloway “magic mile” calculator to approximate your run to walk ratio.
Check out this study called “Ground reaction forces at different speeds of human walking and running.”
As far as determining ideal ratios, there’s no “perfect” ratio. Think about what you want to do and what you feel comfortable doing. Go with the flow during the race.
If you do have a time goal (which it doesn’t seem like you do for this) you might consider checking out Jeff Galloway’s calculator for pacing and use that to determine the run/walk time.
Vince asks:
I am training for my third Ironman in March 2019 (Ironman New Zealand) and have been doing a lot of my commuting to work, as well as bike training on my mountain bike. Can you please let me know if this is detrimental to my bike performance as I am racing on a Cannondale Slice Time Trial Bike.
I will usually ride my bike to work once or twice a week and do a ride with my girlfriend on the weekend, so I am riding about 3 to 4 hours on my mountain bike and the rest of my training is about a further 4 hours either on my spin bike or time trial bike. I can tell that my heart rate is pretty high when I am riding my mountain bike, but am worried I am utilizing different muscles compared to riding the time trial bike which may be reversing any gains I am making?
The coaches say:
You are working harder on the mountain bike so make sure you recover enough.
There are some geometry differences between the two bikes but not enough to reverse gains.
As long as you spend enough time on the bike you are racing on, you will be fine.
You will run into problems if you don’t spend enough time building up muscles for aero position (lower back, psoas, shoulders, and respiratory muscles). Tight muscles will negatively impact your run. Solution: more time on TT bike!
Greg asks:
I’m a 53-year old male mountain biker in Phoenix, AZ. I will frequently over-dress for a mountain bike workout because I feel like there are a host of benefits from getting a good sweat flowing during a workout. I also have an unheated pool in the backyard, and with nighttime temperatures dipping into the low 40’s, a plunge in the pool gives me a big cold shock. I try to stay in the water between 3 and 5 minutes, but never long enough to start shivering since I’ve heard that is an indicator that you’ve gone too far into developing a stress response.
I separate my hot workouts from the cold plunge by several hours, typically a sweaty morning ride and an evening cold plunge; but I still wonder if I’m working at cross purposes. Am I negating any potential benefits of either strategy by doing both? Or should I pursue a more cyclical strategy where maybe one or two weeks is heat adaptation and then move into a cycle of cold adaptation. I would love to hear your thoughts.
The coaches say:
Check out Brock’s “Get-Fit Guy” episodes about Heat and Cold.
Brock would suggest using heat as a recovery method and cold as a therapy. Separate them with a few hours since cold has been shown to blunt the results of a hard workout.
Don’t be afraid of shivering in the pool. This is good! Shivering signals that your internal body temp has dropped low enough to convert white adipose tissue into brown (aka fat burning).
Sarah asks:
I have the goal on 2019 of running a sub 5 min mile! I am a former: Collegiate track athlete and ran a PR 400 of 56 and 400 hurdles in 60 and Professional long course triathlete.
My last and only known mile time is 5:13, which I ran this past spring just after duathlon nationals (where I placed 2nd OA – 1st AG).
For the past few months, I have been mostly biking and focusing on strength, only running 1-2 x a week.
This coming year I turn 40 and before it’s too late, I want to try and run a sub-5 min mile, but I don’t know where to start!!! How much run volume should I have per week (hours)? Do you have an idea of some key workouts I could incorporate into my training?
The coaches say:
You have a huge run base so volume is not important for you. You can probably get by with 30 miles a week.
Train short to long (speed first, then distance).
Begin with 100m speed. Not PR level but close.
Move on to intervals close to VO2 max; 1000M max.
Then move on to threshold mile repeats with 1-2min rest. The goal is to train your body to function well with high amounts of lactate present.
8-10 weeks out: drop threshold and go back to interval.
Stay away from 800s because the numbers start to mess with your head.
Keep max velocity work (30-40 meters; 6 reps with 4 min rest) in all year.
Don’t bother going out and running 6 miles easy.
Running on the track isn’t necessary. Train where you can. Soccer fields work well for max velocity training.
Strides downhill can be helpful too (2-3% grade ideal).
The post ATC 275: How Run/Walk Protocol Works, Different Styles of Bikes, Heat vs Cold for Fitness, Training for the Mile, and more! first appeared on Endurance Planet.
1 hr 24 min
December 07, 2018 ATC 275: How Run/Walk Protocol Works, Different Styles of Bikes, Heat vs Cold for Fitness, Training for the Mile, and more!
In this episode of Ask the Coaches, Brock and Lucho answer listener’s questions about How Run/Walk Training Works, How Different Types of Bikes Affect Training, Using Heat vs Cold for Fitness, How to Train for the Mile, and more!
1 hr 24 min
November 28, 2018Sock Doc 8: Less Is More – Natural Movement, No-Diet Wholesome Eating, and Toxin-Free Home and Personal Care
Sponsor:
PerfectAmino 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, smoothie, or pre- and post-workout fuel! PerfectAmino, whether powder or pill-form, is an athlete’s secret weapon featuring all the essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. BodyHealth, the makers of Perfect Amino, 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.

On this episode with the Sock Doc we take a dive into what it means to embody a “less is more” lifestyle. Tawnee recently stayed with the Sock Doc and his family during her vanlife travels and saw first hand how they operate without shoes, in nature and by keeping it all simple.
Topics covered:
Benefits of being barefoot beyond running.
Special cases for going barefoot–what about hazards or cold feet (e.g. Raynaud’s)?
Using nature as your gym, and keeping it loose.
Always look to diet and whole foods before supplementing.
What supplements do you really need, if at all?
Are we overdoing Vitamin D?
Our past in-depth podcast on Vitamin D with the Sock Doc.
Muscle testing vs. blood testing – debating blood test needs.
The difficulty of finding nutrient-dense whole foods for some of us (and knowing where to look!).
Why the Sock Doc and Tawnee agree that some sugar in your diet (e.g. organic ice cream) is ok, but why we still avoid processed junk foods with HFCS, coloring, bad fats, etc.
Butter as its own food group.
Clean and toxic-free household cleaning products and personal care products we like:
Acure Organics
Thieves all-purpose cleaner
White vinegar and water (lemon optional)
Whole Foods cleaners and laundry detergents
Bronners
Mrs. Meyers
Why Sock Doc’s family uses some bleach
The post Sock Doc 8: Less Is More – Natural Movement, No-Diet Wholesome Eating, and Toxin-Free Home and Personal Care first appeared on Endurance Planet.
1 hr 16 min
November 28, 2018 The Sock Doc: Less Is More – Natural Movement, No-Diet Wholesome Eating, and Toxin-Free Home and Personal Care
On this episode with the Sock Doc we take a dive into what it means to embody a “less is more” lifestyle. Tawnee recently stayed with the Sock Doc and his family during her vanlife travels and saw first hand how they operate without shoes, in nature and by keeping it all simple. Topics […]
1 hr 16 min
November 23, 2018ATC 274: Knowing Your Potential, How to Run Downhill, Relying on GPS, Sacral Fractures, and more!
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.
1 hr 21 min
November 23, 2018 ATC 274: Knowing Your Potential, How to Run Downhill, Relying on GPS, Sacral Fractures, and more!
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.
1 hr 21 min
November 14, 2018Dr. Phil Maffetone 23: How to Add Beats to Your MAF Heart Rate, and Adjustments to the 180 Formula
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.
57 min
November 14, 2018 Dr. Phil Maffetone: How to Add Beats to Your MAF Heart Rate, and Adjustments to the 180 Formula
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 […]
57 min
November 09, 2018ATC 273: BQ for Noobs, Losing Weight With Keto, When MAF Isn’t Working, Preparing for a Cold 3k Swim and more!
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.
1 hr 30 min