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

On this show we catch up with pro runner Tina Muir, who’s had many life changes since we last spoke with her in 2016 (listen to that podcast here). If you don’t know Tina, she is a pro runner from the UK and living in Kentucky with her husband, who’s a running coach. Last year […]

On this show we catch up with Thorsten Radde, who’s coming to us from Kona, Hawaii, the morning after the 2017 Ironman World Championships. We go through the women’s race and men’s race in detail with the standout stories of the day, new records that were set, and the highs and lows, filling you in […]

Announcement: If you want in on an epic experience with the EP crew, don’t wait, email us now at [email protected]! We have two teams for SoCal Ragnar on April 7-8, both ultra and regular distance, and we’re taking signups for Ragnar Cape Cod on May 11-12. On this show: Should you spend more time training […]

Announcement:

If you want in on an epic experience with the EP crew, don’t wait, email us now at [email protected]! We have two teams for SoCal Ragnar on April 7-8, both ultra and regular distance, and we’re taking signups for Ragnar Cape Cod on May 11-12.

On this show:

* Should you spend more time training your swim kick for the triathlon swim leg?

* Calf and quad cramping during the triathlon swim when in choppier waters.

* Some drills and benchmarks for developing your swim kick.

* Vertical kicking

* 500 kick sets, etc.

* Dr. Phil Maffetone will say he doesn’t promote long runs/LSD longer than 2-2.5 hours (or one needs to add walking time only), but Lucho will say otherwise. We explain the difference in philosophy.

* Slowing down to hold MAF heart rate is ok for training but not always recommended for racing. So, should we practice race pace and harder running in training where you disregard the heart monitor at some point, or not and stick to MAF?

* The role of dairy and athletic performance? Why would one go dairy-free and what are the benefits of eating dairy?

* Why you’d go dairy free:

* Dairy is usually one of the biggest GI offenders in athletes according to research, but that doesn’t mean we all should avoid it. You have to learn if you’re lactose intolerant or sensitive and have issues with dairy – some don’t, but many do.

* In this show with Dana Lis, PhD, we talked about FODMAPs. Lactose, found in dairy, is a FODMAP and one of the most common GI disrupters, along with fructans and fructose.

* Lactose combined with gluten was even more risky in their study.  Lactose in whey protein.

* Take home:

* Use an elimination diet to test is reaction to dairy and if it specifically causes you GI upset.

* If still not sure, and symptoms present, test your gut health for any dysbiosis, SIBO, leaky gut, etc.

* Many studies have shown benefits of dairy especially for athletes:

* JISSN position stand on protein with benefits of dairy.

* “Overall, research has shown that products containing animal and dairy-based proteins contain the highest percentage of EAAs and result in greater hypertrophy and protein synthesis following resistance training when compared to a vegetarian protein-matched control, which typically lacks one or more EAAs [86, 93, 147].”

* “In general, the proteins with the greatest leucine content include dairy (9–11%), egg (8.6%), and meat (8%), while sources low in leucine include plant-based proteins.”

* Tons of studies have shown the benefits of whey protein on performance.

* Go for clean dairy – organic, grassfed, etc.

* We love: Vital Proteins Collagen Whey and Collagen Peptides!

* Collagen Peptides are lactose-free.

* Also, dairy might not be your problem and it’s not always to be vilified – is it another variable for which dairy is getting the blame?

* We’ve discussed the benefits of minimizing ground contact time (GCT) when running in order to improve your running – we go more in depth on this aspect of training:

With Kona right around the corner, on this show we feature professional triathlete Pete Jacobs, the winner of the 2012 Ironman World Championships. The year prior to that, Pete was second at Kona and the winner of Ironman Australia. After a hiatus, this year he’s toeing the line at Kona again. Today we’re going to […]

With Kona right around the corner, on this show we feature professional triathlete Pete Jacobs, the winner of the 2012 Ironman World Championships. The year prior to that, Pete was second at Kona and the winner of Ironman Australia. After a hiatus, this year he’s toeing the line at Kona again. Today we’re going to hear Pete’s full story on the health issues he’s had, the ups and downs he’s had prior to and since his win in 2012, and how he’s made drastic changes (for the better) to his diet, lifestyle and training with the guidance of our very own Dr. Phil Maffetone. To find out more or connect with Pete, follow him on Instagram and Facebook, and check out his health & performance coaching website Live Your Own Fit, which is also on IG and FB.

Topics covered with Pete:

* Pete’s background in triathlon and years as a pro.

* Pete’s approach to training and diet in those years leading up to the 2012 victory.

* Experiencing massive fatigue issues since 15 years old, but after the 2012 win, instead of a day or a few the fatigue would last a month or two.

* A vicious cycle: Feel good for 6 weeks, train hard, get fit, sign up for a race, then get to the race feeling burnt out again.

* Diet changes: In 2016 Pete removed meat with feet, dairy and all grains, and saw improvements (3rd at Ironman Cairns regional champs). But then got sick and never bounced back.

* Pete then turned to Dr. Phil Maffetone – what did Phil advise Pete do?

* From Phil’s advice: Pete cut out the carbs, rested and relaxed going into Ironman Arizona 2016. On very little race fuel (some honey) and sticking to a moderate heart rate he had one of the easiest Ironman’s he’d ever done in under 9 hours.

* From then, he started looking at the keto diet along with tons of research, podcasts, reading, trial and error to begin understanding his body better.

* Reintroduced meat this year and started training at MAF 95% of the time.

* Previously, training involved a lot of threshold efforts, but over 150 HR recovery would be slow, and often couldn’t get power.

* Blood glucose management & why fasting doesn’t work for Pete.

* Still would see fasting glucose goes high; helps to eat many smaller meals often.

* The build to Kona and making a comeback on the world stage this year.

* And much more!

Announcement: We got a team for the SoCal Ragnar SoCal ULTRA team in addition to our usual regular team, so that opens up more spots on the regular team and the ultra team too. The race is April 7-8, 2018. If you are interested in running for either the regular team or ultra team, please […]

We catch up with Thorsten Radde of trirating.com featuring our Kona Preview and covering the latest and greatest in professional triathlon including: SuperMoms Many pro women are having babies, and with the points system it’s making it really hard to comeback and get to Kona. Is the current setup fair to these SuperMoms or could […]

We catch up with Thorsten Radde of trirating.com featuring our Kona Preview and covering the latest and greatest in professional triathlon including:

* SuperMoms

* Many pro women are having babies, and with the points system it’s making it really hard to comeback and get to Kona. Is the current setup fair to these SuperMoms or could improvements be made?

* Thorsten explains some possible solutions and/or exceptions that could be made to make it more fair for moms to make their comeback in the pro ranks after they took time off for baby.

* Some of the recent SuperMoms: Rachel Joyce, Sonja Tajsich, Eva Wutti, Jocelyn McCauley, Kim Schwabenbauer, Liz Blatchford, etc.

* 70.3 Champs

* This year saw a bigger pro women field with the race split over 2 days. Is Kona next?

* Kona preview

* Qualifiers as of the final cutoff, Tawnee’s picks and Thorsten’s KPR.

* Defending champs and the big names who will be toeing the line at the Ironman World Championships this year.

* Also who will not be making an appearance?

* Sander’s shift towards Kona.

* The Raelert brothers.

* And more!

* New athlete tracker on Ironman.com site – finally a solid improvement?