On this episode with Tawnee and Lucho: Journal of Strength & Conditioning Study mention: Acute Effects of Plyometric and Resistance Training on Running Economy in Trained Runners. Bottom line: Plyos and strength training temporarily reduce running economy. Don’t plan your key run in the 24hr after your plyos and heavy strength training: For Tawnee: Do […]

On this episode with Tawnee and Lucho:

* Journal of Strength & Conditioning Study mention: Acute Effects of Plyometric and Resistance Training on Running Economy in Trained Runners.

* Bottom line:

* Plyos and strength training temporarily reduce running economy.

* Don’t plan your key run in the 24hr after your plyos and heavy strength training:

* For Tawnee: Do you wish you could not have said certain things that have now been proven incorrect or there is debatable evidence for some things you said early on on some of the podcasts?

* For Lucho, you said that you could do 5 quality speed sessions a week and felt great. Do you think this has to do with your background of being able to handle high mileage since most people couldn’t start training for 400 races and do 5 speed sessions a week with blowing an Achilles or hammy?

* MAF training for competitive Crossfit athletes?

* A CrossFit coach from Brazil who trains Guilherme Malheiros, a 17-year-old who was 2nd overall at the Reebok CrossFit Games 2017, wants to know: is MAF training and/or aerobic training appropriate for this athlete to better develop his “weak” aerobic fitness?

* Pros and cons to low-intensity running volume for strength athletes.

* Alternatives to MAF for strength-based athletes:

* Tempo runs

* Diagonals – 18-24 x 100m @ 80% on rest of jog/walk across field

* 3 miles max for long runs – done as rolling hilly fartlek, hills 80%, downs easy

* Following a new training plan and wondering – can you safely jump from 4 runs a week to 6 runs a week when transitioning from half-marathon to a 10k plan?

* The fear of losing fitness in the offseason – why this is playing with fire.

* Nutrition for a 23-year-old female athlete on low/carb keto: Experiencing a loss of muscle, energy and stamina, and wondering is more carbs will solve this problem.

* When adding back in carbs after being keto: Where to start? What are the best carb choices? Will the body tolerate them ok?

We’re joined by pro triathlete Lesley Paterson, a 3x world champion in offroad triathlon, Ironman champ, pro mountain biker and endurance coach at Braveheart Coaching, along with her husband, Simon Marshall, PhD, who is a sports psychologist, exercise physiology professor, and the go-to guy for endurance athletes to train their brains and build mental toughness. […]

We’re joined by pro triathlete Lesley Paterson, a 3x world champion in offroad triathlon, Ironman champ, pro mountain biker and endurance coach at Braveheart Coaching, along with her husband, Simon Marshall, PhD, who is a sports psychologist, exercise physiology professor, and the go-to guy for endurance athletes to train their brains and build mental toughness. This show will teach you to “build a better brain” and we cover concepts in their new book, The Brave Athlete – Calm The F*ck Down and Rise to the Occasion, a book we highly recommend purchasing (and be sure to use so with our amazon link!). Also, to hear Lesley on Endurance Planet in 20176 where she candidly discusses her struggles with Lyme’s disease, click here.

On this show we discuss:

* Introductions and about their new book, The Brave Athlete – Calm The F*ck Down and Rise to the Occasion.

* Simon and Lesley team up to help athletes over at Braveheart Coaching.

* Laying out the framework and science on how our brain is structured, and how it affects and directs our thoughts, decisions and so on.

* Defining our chimp brain, the professor brain, and computer brain?

* Why are these parts of the brain important for athletes to be aware of, and what do they each control?

* Real-life application to how the chimp brain vs. professor brain works.

* How and why to manage your chimp brain.

* On self-identity, self-efficacy and negative perceptions we will feed ourselves, like “I wish I felt more like an athlete,” “I’m slow therefore I don’t qualify as an athlete” or “One day I’ll be….”

* How to fix these underlying identity issues in athletes and build more positivity and confidence in ourselves.

* Simon and Lesley’s take on social media, the pros and cons, and being able to broadcast yourself and/or compare yourself with others.

* Impression management, what that is and what we need to know.

* Exercise dependence – it’s a real thing, why does it happen and what are the criteria?

* In the book, they cite an article that says 52% of triathletes met criteria for exercise dependence, and runners at 25%.

* Some traits of exercise dependence and how do we know what we are doing is healthy and innocent enough vs. exercise gone too far and becoming unhealthy?

* If you are dependent, why is this potentially a bad thing and how should one deal with it?

* What is “symptom hypervigilance”?

* And much more!

Lucho and Tawnee are on for Ask The Coaches 242, on this show: An ultrarunner and professional bike courier is working out 50 hours a week wants to know: What would proper fueling look like for this amount of volume? Eat – a lot! Protein needs for endurance athletes: 1.4-2.g grams or protein per kg […]

Lucho and Tawnee are on for Ask The Coaches 242, on this show:

* An ultrarunner and professional bike courier is working out 50 hours a week wants to know: What would proper fueling look like for this amount of volume?

* Eat – a lot!

* Protein needs for endurance athletes: 1.4-2.g grams or protein per kg of bodyweight; up to 3g pro/kg weight is safe.

* How many carbs to still be metabolically efficient? It’s all relative to training – don’t go too LCHF when training volume is high.

* How to train yourself to handle more fuel that your body needs.

* Study mention: Rethinking the Role of Fat Oxidation

* Participants exercised 25-35 hours a week and even with more carbs were great fat burners at all intensities.

* Listen to us discuss more on this episode with Dr. Maffetone and Paul Laursen.

* Depression and running – is getting that endorphin release a type of therapy?

* Hear Nikki Kimball talk about her experience.

* Recovery from overtraining syndrome (overexercising, undereating) and not able to get back to past fitness despite years of recovery, what could be going on?

* Can overtraining syndrome permanently damage your central nervous system?

* Looking at overtraining recovery holistically and getting back to healthy training – are there other health imbalances that may need fixing and could be holding you back?

* Are your blood tests really “fine”? There are different ways to interpret blood tests, and athletes are looking for optimal and need the right kind of practitioner to help.

* Talking to a functional doctor or doctor who specializes in sports medicine may give you the answers you need.

* When we recover, don’t focus on paces that you once could do, focus on your wellbeing, heart rate training and what your body allows now!

* 36 year-old male targeting a 2:50 fall marathon – using MAF and questions on training runs and pacing:

* Make sure your long runs are appropriate to race distance – don’t cut it too short!

* What pace should tempo runs be at? Are race pace and tempo the same?

* If you have a realistic goal for you marathon, you need to train at goal race pace, in this case a 2:50 marathon requires training at a 6:29/m pace — it’s not about heart rate in this scenario!

* However, don’t attempt crazy paces if they’re not appropriate to your fitness. Most of us shouldn’t arbitrarily pick a pace and train at that – we should train at heart rate and develop fitness appropriately, let paces fall into place from there and choose race pace wisely – you still need to be aerobic for a marathon!

* Practicing race day fuel in training is mandatory!

* Use nutrition at your goal race pace so you know what your gut can handle and also to train the gut.

* Lucho mentioned a marathon prep workout where you do a double run of two half marathons in one day – what are the details on executing this?

* The “Special Block” by Renato Canova

* Do this 4-5 weeks out from race, no closer

* 3-6 miles warmup

* Then 7-10 miles at goal race pace

* Chill

* Repeat in evening

* Can we get back to race paces we once knew,

Our guest, Dina Griffin, holds a Masters of Science degree in Food Science and Human Nutrition and is a Registered Dietitian, Board Certified Sport Dietitian, and Certified Level II Metabolic Efficiency Training Specialist. Dina’s clientele includes adults of all ages and activity levels, from “off the couch” athletes to recreational and elite/professional endurance athletes including fitness enthusiasts, runners, ultrarunners, […]

 

Our guest, Dina Griffin, holds a Masters of Science degree in Food Science and Human Nutrition and is a Registered Dietitian, Board Certified Sport Dietitian, and Certified Level II Metabolic Efficiency Training Specialist. Dina’s clientele includes adults of all ages and activity levels, from “off the couch” athletes to recreational and elite/professional endurance athletes including fitness enthusiasts, runners, ultrarunners, road and off-road cyclists, triathletes, and adventure racers. Dina has completed numerous marathons, ultrarunning races, short- and long-course triathlons, and cycling events to personally understand the nutrition challenges encountered by athletes.  Although she is based out of Boulder, Colo., she provides nutrition coaching for athletes nationwide and internationally through her services at eNRG Performance.

On this show we discuss:

* Whether there is a strong correlation between metabolic efficiency and an increase in athletic performance? Including, indirect ways performance may increase: body comp, gut health, etc.

* Can the argument be made that fat burning is less efficient for athletes and using carbs is superior?

* Hypothetical case studies: How would Dina approach individual carb/diet recommendations for athletes keeping their health needs in mind as well – e.g.

* Diet recs for a 20-something female athlete who misses periods here and there or full-on amenorrhea

* Diet recs for a 45-year-old male with a family history of diabetes and poor blood sugar regulation?

* Blood glucometers as a good tool – for certain people.

* A good example is Alex hutchinson’s article “Are Endurance Athletes More Susceptible To Getting Diabetes” which shows just how individual nutrition is for athletes on how it affects health!

* What is nutrition periodization?

* When it comes to nutrient timing and nutrition periodization, what are the biggest mistakes athletes make?

* Talking ketosis, specifically, exogenous ketones and the pros and cons of these plus what the science says, as well as Dina’s experience.

* The new study that came out that showed ketone supplements impaired high intensity exercise:

* Nutritional Ketone Salts Increase Fat Oxidation But Impair High-Intensity Exercise Performance

* How Dina typically guides fueling plans for ultrarunners and ultra athletes, including long-course triathlon?

* How her athlete at Leadville fueled for the 100-mile mountain bike race and her calories per hour.

* In addition to ME testing, eNRGperformance also offers other types of testing like non-invasive muscle testing, can you tell us what this does and why it’d be worthwhile to do it?

* Go to metabolicefficiency.org to find certified ME-certified coach in your area.

Tawnee and Lucho are on for Ask the Coaches episode 241. Announcements: Have a question for one of our shows? Send to [email protected]. Ragnar: The 2018 SoCal regular team is FULL for now, but we are entered in the lottery for an ultra team and will know if we get it by September. If […]

 

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

Announcements:

* Have a question for one of our shows? Send to [email protected].

* Ragnar: The 2018 SoCal regular team is FULL for now, but we are entered in the lottery for an ultra team and will know if we get it by September. If we get it, some regular team members will switch to ultra and more spaces will open for both teams, so there’s still a chance to join us… If interested, email us at [email protected].

* Amazon – Before you do your amazon shopping, click the big yellow banner in top right corner, or the links in select show notes. You can even right click and save the link in your browser so you don’t have to go to EP first every time. Your support for the show is much appreciated, thank you!

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.