Endurance Planet

By Endurance Planet Inc.Health & Fitness

Endurance Planet episodes

May 26, 2017 ATC 236: Fueling a Fat-Adapted Marathon, Recovery Priorities, Adding X-Training To Build Volume, and More

* If fat-adapted and for long training runs fueling with UCAN, Vespa, Nuun, and water, do you still need to add more carbs/sugar during a marathon to account for higher heart rates or cardiac drift?
* UCAN’s tips for fueling a marathon.
* Nutrition tips for running a marathon 10-15 seconds faster than MAF pace.
* Tips for training for a sandy ultra (Badwater Cape Fear) and the best way to build specific strength for sand running when you don’t have access to sandy beaches to train on.
* Are 3 mile MAF runs enough of a stimulus to elicit a change in fitness? Why it depends and for whom would 3 miles be great and for whom would it be not enough?
* Since the success of a MAF program is heavily dependent on volume but ramping up hours too quickly is dangerous, adding in some elliptical training seems wise to strengthen your aerobic base but not risk injury….

* Does doing MAF on the elliptical for 60-plus minutes complement MAF running training or would this not be enough of a stimulus?
* Would it be better crosstraining than the MAF on the bike?

* Is MAF right for me or should I add more intensity? “I work out for health but also to be able to compete with my friends on MTB races (and the occasional run). I have to balance training with a full time job and family of four kids. So I get between 2-6 workouts per week, it varies a lot.”
* Periodizing MAF based on your time availability and goals.
* Recovery tips…

* What’s Lucho prioritizing with his recovery these days?
* Nutrition: eating/supplementing after a long run?

* PerfectAmino – powder or pill form

* Stretching: when to stretch, mobility practice, yoga, etc?
* Rest day: what’s the best to do?
* Other: contrast bathing, cold therapy, sauna?

1 hr 1 min
May 22, 2017TriNews Special: Traveller’s Guide To Staying In Kona, Hawaii, During Ironman World Championship Week
Sponsor:
Open Amazon via enduranceplanet.com to do your online shopping—it’s just one extra click to link to Amazon through the banner on our sidebar or click theAmazon links in the show notes.

Headed to the Big Island? Then take a listen. Our buddy Thorsten Radde is FINALLY making the trek to Kona this year so we dedicate this show to discussing travel plans and questions he had for being in Hawaii during Ironman, including:
What’s the “best” location to stay in Kona? What’s the layout like and pros and cons of being walking distance to the pier vs. driving distance? Tawnee shares insight on places she’s stayed over the years and what you get based on where you stay:
The “best” location just depends on the environment that appeals to you and the level of action you want (or lack thereof) outside your door. If you want to be totally in the mix and like hotels, look at the King Kam (host hotel) or Seaside Inn (Seaside is right on Palani). Uncle Billy’s is another popular one within a mile of the finish.
If you want to be a bit further from the finishline area but still in a popular area and within walking distance from town, check out places further down Ali’i drive—a mix of hotels, condos and house rentals. Starting at the Royal Kona (about .8 miles from the pier) there are decent places. I’ve stayed at the Wyndham and Aston Kona By The Sea and liked both (probably prefer the Wyndham); both are within 2 miles from the pier on Ali’i Drive.
Anything beyond mile marker 2, and you’re going to want transportation (car rental) for sure. It gets quieter but every day it will still be packed with runners and cyclists all week long, as well as houses rented by popular companies like GU, Clif Bar, Training Peaks, etc.
If you want a nice hotel a bit further down Ali’I look into the Sheraton.
In my time, I’ve started staying farther away and only doing VRBO rentals (vacation rental by owner). I’ve fallen in love with the Coffee Belt and the neat little houses you can find and rent for really cheap ($100/night for nice 2 bd places with kitchen)—great as long as you don’t mind staying 10-15 miles from the Pier.
Or you could go the opposite way and head north and check out resorts like Mauna Lani and places in the Waikoloa area—a 25-30 mile trek from the Pier but some people wouldn’t stay anywhere but these places, and I can see why. Gorgeous. Quiet. Ultimate Hawaii.
Last tip—while hotels are nice, you can usually find a VRBO.com house/condo or privately owned rental for cheaper and with more room and more amenities, like a kitchen. Personally, we stock up the fridge and make breakfasts in our place, which saves us money and justifies eating out for lunch and dinner for days and days. This is also nice when you’re staying for an extended time—hotel rooms are cramped!
Is there a place to rent a bike? Both to “travel around town,” but also for riding parts of the course? For most of us NOT racing, it doesn’t make sense to bring our own …
Tawnee’s take: Easier said than done when it comes to bike rentals during Ironman week, but I also haven’t had much time to do riding in Kona due to work and other obligations so I haven’t dug that deep to find a bike. Call Bike Works (in Kona) well in advance to ask about reservations. For beach cruisers, often hotel/condos will have spares to borrow (Wyndham has this), ask when reserving. Otherwise, I think rentals are scarce.
Timing – when do you ideally want to be there and how early before the race? Also island hopping options pre or post race.
If you really want to get the full experience get to Kona on or around Monday before the race (race is second Saturday of October always). Any earlier not really necessary. I’d definitely stay the week after the race too—tons to do on the Big Island and since it’s the biggest island it takes longer to get places—shocking revelation, I know
Island hopping can take a good chunk of time so plan for at least 3-5 full days on another other island(s) if you plan to visit—fewer than 3 full days is not enough in my opinion (you’re already there so find the time, you won’t regret it!). There’s always so much to do no matter what you’re interested are.
Thorsten is planning a lot of island hopping time!
John and I have only gone to one island at a time post-Kona but that’s because we can’t really take more than 2 weeks away from home. If you have more time, go for it. I’d say you’ll have your fill if you do 3 islands and stay for 3 weeks. Each island is SO different—I’d say Maui and Kauai are my top picks after the Big Island.
Tawnee’s Favorite Restaurants
Driving Distance
Da Poke Shack – you cannot skip this place, best poke there is!
Coffee belt – Rebel Kitchen, Keei Cafe, Kaya’s, Donkey Balls
Kona Brewing (walking distance for some)
Kenichi Pacifc for Sushi – in shopping center
Walking distance from pier
Umeke’s (not as good as da poke shack IMO)
Daylight Mind Cafe
Huggo’s – Fine dining or on the rocks – best sunset view
Basik Cafe
Lemongrass Bistro
Krua Thai Cuisine
Lava Java
Grocery shopping
For health nuts check out Island Naturals market!!!
Also a Costco, and big supermarkets all in town, easy drive
Must get gear
Get a souvenir shirt or two from Big Island Running Company
The post TriNews Special: Traveller’s Guide To Staying In Kona, Hawaii, During Ironman World Championship Week first appeared on Endurance Planet.
1 hr
May 22, 2017 TriNews Special: Traveller’s Guide To Staying In Kona, Hawaii, During Ironman World Championship Week

Headed to the Big Island? Then take a listen. Our buddy Thorsten Radde is FINALLY making the trek to Kona this year so we dedicate this show to discussing travel plans and questions he had for being in Hawaii during Ironman, including:

* What’s the “best” location to stay in Kona? What’s the layout like and pros and cons of being walking distance to the pier vs. driving distance? Tawnee shares insight on places she’s stayed over the years and what you get based on where you stay:

* The “best” location just depends on the environment that appeals to you and the level of action you want (or lack thereof) outside your door. If you want to be totally in the mix and like hotels, look at the King Kam (host hotel) or Seaside Inn (Seaside is right on Palani). Uncle Billy’s is another popular one within a mile of the finish.
* If you want to be a bit further from the finishline area but still in a popular area and within walking distance from town, check out places further down Ali’i drive—a mix of hotels, condos and house rentals. Starting at the Royal Kona (about .8 miles from the pier) there are decent places. I’ve stayed at the Wyndham and Aston Kona By The Sea and liked both (probably prefer the Wyndham); both are within 2 miles from the pier on Ali’i Drive.
* Anything beyond mile marker 2, and you’re going to want transportation (car rental) for sure. It gets quieter but every day it will still be packed with runners and cyclists all week long, as well as houses rented by popular companies like GU, Clif Bar, Training Peaks, etc.
* If you want a nice hotel a bit further down Ali’I look into the Sheraton.
* In my time, I’ve started staying farther away and only doing VRBO rentals (vacation rental by owner). I’ve fallen in love with the Coffee Belt and the neat little houses you can find and rent for really cheap ($100/night for nice 2 bd places with kitchen)—great as long as you don’t mind staying 10-15 miles from the Pier.
* Or you could go the opposite way and head north and check out resorts like Mauna Lani and places in the Waikoloa area—a 25-30 mile trek from the Pier but some people wouldn’t stay anywhere but these places, and I can see why. Gorgeous. Quiet. Ultimate Hawaii.
* Last tip—while hotels are nice, you can usually find a VRBO.com house/condo or privately owned rental for cheaper and with more room and more amenities, like a kitchen. Personally, we stock up the fridge and make breakfasts in our place, which saves us money and justifies eating out for lunch and dinner for days and days. This is also nice when you’re staying for an extended time—hotel rooms are cramped!

* Is there a place to rent a bike? Both to “travel around town,” but also for riding parts of the course? For most of us NOT racing, it doesn’t make sense to bring our own …

* Tawnee’s take: Easier said than done when it comes to bike rentals during Ironman week, but I also haven’t had much time to do riding in Kona due to work and other obligations so I haven’t dug that deep to find a bike. Call Bike Works (in Kona) well in advance to ask about reservations. For beach cruisers, often hotel/condos will have spares to borrow (Wyndham has this), ask when reserving. Otherwise, I think rentals are scarce.

* Timing – when do you ideally want to be there and how early before the race? Also island hopping options pre or post race.

* If you really want to get the full experience get to Kona on or around Monday before the race (race is second Saturday of October always). Any earlier not really necessary. I’d definitely stay the week after the race too—tons to do on the Big Island and since it’s the biggest island it takes longer to get places—shocking revelation, I know
1 hr
May 17, 2017Steve Magness: Coping Skills of Top Athletes, His Rules of Coaching, Science vs. Practice, Defining ‘Tempo’ (It’s Not Just a Heart Rate), Book Recs, and Much More
Sponsor:
This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers.
BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth 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. Plus, PerfectAmino now 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!

Sponsor:
If you’re looking to take the holistic healthy life a step further but you’re not sure how to start head to Life Post Collective, an inner-circle community created by Tawnee Prazak Gibson. At LPC you’ll find Tawnee’s resources on holistic health, wellness, nutrition, fitness and more to help you on your path to optimization–the same resources and tools she uses for her athletes and clients. No gimmicks at LPC, Tawnee created this community for your wellbeing and as a home to share practical evidence-based and experienced-based ways to kick more butt. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working toward common goals.
As a special offer for EP fans, we’re giving you your first month FREE at Life Post Collective using code “ep2017” – act now and make this the best year ever!

Our guest Steve Magness is a coach to top distance runners including Olympians, World Championship qualifiers, and top 10 finishers at Major Marathons. He is also a lecturer and writer on the topic of science of performance. He has two books, including The Science of Running and the latest titled Peak Performance, which drops in June, along with numerous articles and a newsletter at the scienceofrunning.com, and a podcast called “On Coaching” that can be found on iTunes. As many know, Steve’s also an accomplished runner himself.
Topics discussed with Steve:
Steve’s favorite topic these days in the sports world: psychology and the mind, and in particular what he’s learned coaching collegiate runners.
The distinct patterns of coping with pain and fatigue that he observes in his athletes – what the top performers vs. the rest do naturally.
Mental toughness with NO limits!
One thing Steve is sick of hearing or talking about: Weekly volume and/or weekly mileage – that’s missing the point!
Steve has a coaching program that’s unique from others out there – what is his work all about and what makes it different?
“We are consumed with becoming experts on the physiology and the technical, which is all well and good. But we’ve lost our teaching roots.”
For coaches, what matters: concepts or details? Steve has a more detailed article on this here.
We have to understand WHY we are doing certain things for our athletes, not just execute details.
What are some of his “rules of coaching.” See the full article here.
At the end of the day make sure it’s simple + usable.
“In an age where we are inundated with information, the problem is no longer collecting what the greatest minds on the planet do, it’s in making sure it is applicable.”
When working with an athlete and you see passion that could go too far and become destructive how do you “fix” that without bringing them down?
Why he thinks Malcom Gladwell’s 10,000 hour rule misses the point, especially for endurance athletes. Read Steve’s full article here
“Instead of telling everyone they can be an expert with deliberate practice, let’s just say, you never will find out where your ceiling is without a lot of work. And to me, that’s what the journey is about. “
Seems like 10k hours is different with endurance sport where too much doesn’t always equate to success especially if you pile on too much too fast?
For athletes, is deliberate and smart practice for at least THREE years a better rule of thumb? It takes time to absorb training and figure out racing, and after 3 years it’s just beginning.
On patience!
Tackling battle between the scientific side and the practical side training. Where does Steve stand on this? Is there a balance and synergy between the two?
Some of us at EP want to know: What’s your definition of “tempo” is and where it fits with Z3, marathon effort, threshold?
Steve’s recommended reads
The Biology of Desire – by Marc Lewis
Top Dog: The Science of Winning and Losing – by Po Bronson and Ashley Merryman
Letters from a Stoic – by Seneca
Ego Is the Enemy – by Ryan Holiday
The post Steve Magness: Coping Skills of Top Athletes, His Rules of Coaching, Science vs. Practice, Defining ‘Tempo’ (It’s Not Just a Heart Rate), Book Recs, and Much More first appeared on Endurance Planet.
1 hr 10 min
May 12, 2017ATC 235: Common Half-Ironman Mistakes, Is MAF Over-Hyped and Overrated, Predicting Goal Race Pace, And More
Sponsor:
This episode is brought to you by Phat Fibre, an MCT powder supplement designed by athletes and scientists that aids in maximum performance without causing GI side effects. Phat Fibre is a gluten-and dairy-free hypoallergenic slightly digestible fibre that gives just enough slow-release carb to maximize performance without affecting blood glucose levels and also curbs appetite for hours. It’s ideal for low-carb or carb-conscious athletes and you can use it in conjunction with other products we love including UCAN and PerfectAmino. Find out more details on our shop page. BEST OF ALL: EP fans get 15% off this cutting-edge sports nutrition product with code “EP.” Click here to get your hands on Phat Fibre now!

Sponsor:
This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for 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 a n added kick!

On this episode of Ask the Coaches:
Followup from ATC 234:
Were we ‘too harsh’ or even wrong on American marathoners slowing? Lucho spews some stats and another good article mention.
Speaking of fast running, we discuss the Sub-2 Hour Marathon attempt, before it happened.
Correction from that episode: The Ironman swim cutoff is 2:20 not 1:30!
Are neoprene shorts (like Roka Sim) legal in warmer water triathlons? Do we think neoprene shorts might be a good speed boost?
What you can and can’t wear in triathlons, based on water temps, etc. – read and learn the official rules here!
If each of us were to open a restaurant, what would your menu look like?
Is the MAF approach arbitrary, overblown and over-hyped? Do we “idolize” MAF? One fan chimes in.
Are both MAF and the 220-minus-age formula not based on good science and lacking consideration of the athlete’s fitness, or do they have value?
When finding target HR goals – considering the fitness of the athlete, metabolic efficiency, cross-over point, etc.
The MAF White Paper
Is there a market saturation of triathlon events, Ironman specifically? Too many events to the point of many races not even fulling up? What is the current state of the sport looking like?
How to better estimate my future race paces? Coming off a marathon and actually ran much faster than the ol’ “MAF minus 15 seconds” for overall pacing (estimated my target race pace to be 8:40 min/mile, as it turned out, ran at an average pace of 8:25 min/mile, and in control).
Using marathon time to predict half-marathon goal pace.
What went wrong aka common half Ironman mistakes? Help with possible reasons that one athlete’s 70.3 race went poorly.
In a nutshell, issues with cramping, pacing, weather and nutrition that we tackle and try to make sense of.
Possible theories:
Not enough training in the heat before the race.
Overcooked the bike, even though the heart rate was really low (aerobic endurance vs muscular endurance).
Dehydration, the “wrong” type of drink, or too few calories.
Thanks for any input you can give me. I don’t ever want to feel this way again…
Link to an interview with Stacy Sims, possible answer in there as it relates to hydration.
Talking about hydration needs on EP with Paul Lausren.
The post ATC 235: Common Half-Ironman Mistakes, Is MAF Over-Hyped and Overrated, Predicting Goal Race Pace, And More first appeared on Endurance Planet.
1 hr 16 min
May 12, 2017 ATC 235: Common Half-Ironman Mistakes, Is MAF Over-Hyped and Overrated, Predicting Goal Race Pace, And More

On this episode of Ask the Coaches:

* Followup from ATC 234:

* Were we ‘too harsh’ or even wrong on American marathoners slowing? Lucho spews some stats and another good article mention.
* Speaking of fast running, we discuss the Sub-2 Hour Marathon attempt, before it happened.
* Correction from that episode: The Ironman swim cutoff is 2:20 not 1:30!

* Are neoprene shorts (like Roka Sim) legal in warmer water triathlons? Do we think neoprene shorts might be a good speed boost?
* What you can and can’t wear in triathlons, based on water temps, etc. – read and learn the official rules here!
* If each of us were to open a restaurant, what would your menu look like?
* Is the MAF approach arbitrary, overblown and over-hyped? Do we “idolize” MAF? One fan chimes in.
* Are both MAF and the 220-minus-age formula not based on good science and lacking consideration of the athlete’s fitness, or do they have value?
* When finding target HR goals – considering the fitness of the athlete, metabolic efficiency, cross-over point, etc.
* The MAF White Paper
* Is there a market saturation of triathlon events, Ironman specifically? Too many events to the point of many races not even fulling up? What is the current state of the sport looking like?
* How to better estimate my future race paces? Coming off a marathon and actually ran much faster than the ol’ “MAF minus 15 seconds” for overall pacing (estimated my target race pace to be 8:40 min/mile, as it turned out, ran at an average pace of 8:25 min/mile, and in control).
* Using marathon time to predict half-marathon goal pace.
* What went wrong aka common half Ironman mistakes? Help with possible reasons that one athlete’s 70.3 race went poorly.

* In a nutshell, issues with cramping, pacing, weather and nutrition that we tackle and try to make sense of.
* Possible theories:
* Not enough training in the heat before the race.
* Overcooked the bike, even though the heart rate was really low (aerobic endurance vs muscular endurance).
* Dehydration, the “wrong” type of drink, or too few calories.
* Thanks for any input you can give me. I don’t ever want to feel this way again…
* Link to an interview with Stacy Sims, possible answer in there as it relates to hydration.
* Talking about hydration needs on EP with Paul Lausren.

1 hr 16 min
May 03, 2017Dr. Tamsin Lewis: Risks of Birth Control Pill and IUDs, Tips for The Perimenopause Transition, Recovering from Overtraining Syndrome, and More
Sponsor:
This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers.
BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete’s needs in particular getting good sleep and stress management. And did you know that BodyHealth 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. Plus, PerfectAmino now 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!

Dr. Tamin Lewis is back and also is working on a new business Fibr Health. Check it out!
On this show:
Discussing risks of the pill and IUD for female athletes.
What can happen when on birth control:
Inflammation CRP
Disrupt microbiome
Decrease B vitamins
Increase needs for Mg
The pill can also raise SHBG, which binds to testosterone, and there have been claims of cancer risks but that remains controversial.
Birth control and athletic performance
Also should women on the pill avoid LCHF diets?
LCHF diets will more likely affect thyroid hormones, which is relative to perceived energy deficit.
Women who are at the point in life where they want to be on BC (after having kids, etc.); suggestions for a good method of birth control for someone who’s scared about birth control’s cancer risks and performance losses?
Pro female athlete’s recovery from overtraining syndrome (OTS):
Cycles have returned but painful periods and fatigue remains.What to do?
Female athletes need to support hormones and the liver
Supplements mentioned:
Alpha lipolic acid
NAC
Glutathione
Calc D.
The liver enzyme and muscle breakdown issue – high AST and ALT are not just a sign of liver issues if you’re a hard-training athlete!
Advice for female athletes going through perimenopause and training recommendations.
Resource mentioned on this show: http://www.cemcor.ubc.ca/
The post Dr. Tamsin Lewis: Risks of Birth Control Pill and IUDs, Tips for The Perimenopause Transition, Recovering from Overtraining Syndrome, and More first appeared on Endurance Planet.
45 min
May 03, 2017 Dr. Tamsin Lewis: Risks of Birth Control Pill and IUDs, Tips for The Perimenopause Transition, Recovering from Overtraining Syndrome, and More

Dr. Tamin Lewis is back and also is working on a new business Fibr Health. Check it out!
On this show:

* Discussing risks of the pill and IUD for female athletes.
* What can happen when on birth control:

* Inflammation CRP
* Disrupt microbiome
* Decrease B vitamins
* Increase needs for Mg

* The pill can also raise SHBG, which binds to testosterone, and there have been claims of cancer risks but that remains controversial.
* Birth control and athletic performance
* Also should women on the pill avoid LCHF diets?
* LCHF diets will more likely affect thyroid hormones, which is relative to perceived energy deficit.
* Women who are at the point in life where they want to be on BC (after having kids, etc.); suggestions for a good method of birth control for someone who’s scared about birth control’s cancer risks and performance losses?
* Pro female athlete’s recovery from overtraining syndrome (OTS):

* Cycles have returned but painful periods and fatigue remains.What to do?

* Female athletes need to support hormones and the liver
* Supplements mentioned:

* Alpha lipolic acid
* NAC
* Glutathione
* Calc D.

* The liver enzyme and muscle breakdown issue – high AST and ALT are not just a sign of liver issues if you’re a hard-training athlete!
* Advice for female athletes going through perimenopause and training recommendations.
* Resource mentioned on this show: http://www.cemcor.ubc.ca/

45 min
April 28, 2017ATC 234: Are American Marathon Times Getting Slower? Plus: Athletes with Bradycardia, Getting In Ironman Swim Shape, Maintaining Run Fitness When Injured, and More
Sponsor:
This episode is brought to you by Phat Fibre, an MCT powder supplement designed by athletes and scientists that aids in maximum performance without causing GI side effects. Phat Fibre is a gluten-and dairy-free hypoallergenic slightly digestible fibre that gives just enough slow-release carb to maximize performance without affecting blood glucose levels and also curbs appetite for hours. It’s ideal for low-carb or carb-conscious athletes and you can use it in conjunction with other products we love including UCAN and PerfectAmino. Find out more details on our shop page. BEST OF ALL: EP fans get 15% off this cutting-edge sports nutrition product with code “EP.” Click here to get your hands on Phat Fibre now!

Sponsor:
This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for 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 UCAN’s new bar made with coffee beans!

On This episode of Ask the Coaches:
With all of the data, apps, online coaching, supplements, research, blogs, podcasts (great and otherwise), interwebs, and all… Why is America so slow in the marathon compared to where it was 30 to 40 years ago?
Article from Outside Online on this topic
More runners
Incentives
Habits
Are runners are becoming more keen to health risks of running so much
Are we too connected to the world and getting too stressed over that?
Endurance athlete with sinus bradycardia and extremely low heart rates. What’s normal, what’s not?
Bradycardia is defined as “the presence of sinus rhythm with a rate less than 60 beats per minute (bpm) in the sinus node of the R atrium; sinus arrhythmia is said to be normal in many individuals.”
Bradycardia is common in endurance athletes – it’s simply the heart adapting to physical demands making it more efficient producing a greater stroke volume, which in return allows the heart to circulate the same amount of blood with fewer contractions.
Normal resting hear rate ranges can be 40-60 bpm for athletes (or even in the 30s!).
That said, train by watts (going off FTP) or HR for those with bradycardia/very low heart rates?
More on bradycardia here.
Heart rate and swimming – do we need to worry about heart rate when we swim the same way we do with running and cycling?
When your current swim pace won’t allow you to make the Ironman swim cutoff (e.g. 2:45/100yard) what to do to get up to a speed that will work if Ironman is your goal.
Suggestions for a HRM watch for swimming?
How injured runners can make use of the pool and water sports during their recovery – swimming, aqua jogging, etc.
Good resource on waterproof fitness devices.
Maintaining run-specific fitness when you can’t run due to injury, what activities to do?Walk, hike steep hills, swim, and use the bike trainer, rowing ergometer, elliptical, stairmaster, weights, gym workouts, etc.? Which activity or combination of activities are best to keep run fitness as sharp as possible?
Using the elliptical during injury recovery to maintain run fitness.
Tawnee’s love for rowing machines.
The post ATC 234: Are American Marathon Times Getting Slower? Plus: Athletes with Bradycardia, Getting In Ironman Swim Shape, Maintaining Run Fitness When Injured, and More first appeared on Endurance Planet.
1 hr 8 min
April 28, 2017 ATC 234: Are American Marathon Times Getting Slower? Plus: Athletes with Bradycardia, Getting In Ironman Swim Shape, Maintaining Run Fitness When Injured, and More

On This episode of Ask the Coaches:

* With all of the data, apps, online coaching, supplements, research, blogs, podcasts (great and otherwise), interwebs, and all… Why is America so slow in the marathon compared to where it was 30 to 40 years ago?

* Article from Outside Online on this topic
* More runners
* Incentives
* Habits
* Are runners are becoming more keen to health risks of running so much
* Are we too connected to the world and getting too stressed over that?

* Endurance athlete with sinus bradycardia and extremely low heart rates. What’s normal, what’s not?
* Bradycardia is defined as “the presence of sinus rhythm with a rate less than 60 beats per minute (bpm) in the sinus node of the R atrium; sinus arrhythmia is said to be normal in many individuals.”
* Bradycardia is common in endurance athletes – it’s simply the heart adapting to physical demands making it more efficient producing a greater stroke volume, which in return allows the heart to circulate the same amount of blood with fewer contractions.
* Normal resting hear rate ranges can be 40-60 bpm for athletes (or even in the 30s!).
* That said, train by watts (going off FTP) or HR for those with bradycardia/very low heart rates?
* More on bradycardia here.
* Heart rate and swimming – do we need to worry about heart rate when we swim the same way we do with running and cycling?
* When your current swim pace won’t allow you to make the Ironman swim cutoff (e.g. 2:45/100yard) what to do to get up to a speed that will work if Ironman is your goal.
* Suggestions for a HRM watch for swimming?
* How injured runners can make use of the pool and water sports during their recovery – swimming, aqua jogging, etc.
* Good resource on waterproof fitness devices.
* Maintaining run-specific fitness when you can’t run due to injury, what activities to do?Walk, hike steep hills, swim, and use the bike trainer, rowing ergometer, elliptical, stairmaster, weights, gym workouts, etc.? Which activity or combination of activities are best to keep run fitness as sharp as possible?
* Using the elliptical during injury recovery to maintain run fitness.
* Tawnee’s love for rowing machines.

1 hr 8 min