Endurance Planet

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Screen-Shot-2016-09-15-at-8.25.33-PM.png"] If you're looking for that extra bit of support to build a richer, fuller, healthier life head to Life Post Collective, an "inner circle community" created by host Tawnee Prazak where she shares her expertise on holistic health, wellness, nutrition, fitness and more, and helps you on your path to optimization. Right now you can join Life Post Collective for just $1 for the first month; use the code "holiday2016" when signing up. See you at LPC, where you will enjoy direct access to Tawnee and a like-minded community all working toward common goals. [/sponsor]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]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![/sponsor]

On this episode of Ask the Coaches with Tawnee and Lucho:

• What is MAF? Explanation for new listeners and a refresher for loyal fans. Tawnee and Lucho each give their definition of MAF.
• Equipment recommendations for nighttime (or early morning) running/workouts to remain visible and safe?
  • High-visibility Petzel headlamps - our pick!
  • LED flashlight
  • Nathan Bandolier Reflective Vest
  • Nathan Streak Reflective Vest
• Do the MAF "run walk" or stick to steady state?
  • "When you're running at MAF best to stay steady-state or speed up until you hit your 'max' at which point you slow down and walk HR is settled, and repeat?"
  • "Would it be better to train at a slow and steady pace at MAF, or closer to average marathon race pace (slightly faster) with the inevitable breaks of slowing down to keep HR below MAF?"
  • "Do you have to run continuously at MAF HR to get the benefits or is run then walk to remain at/below MAF giving the same effect?"
  • When is the MAF run-walk combo acceptable?
  • Don't try to bargain to run harder than you should be if using MAF - if you need to stick to slower steady state to develop the base, so be it!
• For master's runners: why you may want to consider scheduling workouts that take you over MAF in training to work the high-end fitness.
• Is there a correlation between menstrual cycle hormonal fluctuations and HRV?
• Is there a correlation between perimenopause and HRV?
• Research-based evidence to clear up hormones and HRV question; a couple links to what is quoted by Tawnee:
  • http://www.iosrjournals.org/iosr-jdms/papers/Vol14-issue7/Version-2/A014720105.pdf
  • https://www.ncbi.nlm.nih.gov/labs/articles/26691637/
• MAF is plateauing, what next? In 28 months, MAF dropped from 12min/miles to 8:25min/miles. Time to incorporate intensity, where to start?
• Gradually adding intensity, a la Lucho
• How segueing into more intensity can boost your MAF pace (but only do this is you've spent time building your MAF base!).
• Posterior knee pain? Getting "mysterious" pain in the back of the knee during running that no one can diagnose--help?
• Which type of professional to seek out for help on fixing biomechanical & injury issues
• Common posterior knee issues: popliteal tendinitis, popliteal muscle inflammation, Baker's Cyst, weak hamstrings and/or glutes, etc.
• 31 y/o female struggling with chronically high HR of 175 no matter what pace she's running (from 6:30 to 10:30, HR is high!). What's up with that?

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PH-logo-strapline_trans.png"]This episode is brought to you by Precision Hydration, the sweat experts who provide personalized hydration strategies and drink mixes to athletes of all levels. Not sure about your sweat and sodium loss? You can start by taking Precision Hydration's free entry-level Online Sweat Test and get a recommendation for a formula that fits your needs, or go the next step with their exercise-free Advanced Sweat Test. Then use the code "ENDURANCE10" to get 10% off your first order.[/sponsor]

Ben Greenfield joins for another edition of Sports Nutrition.

• What are oxalates and when would a low-oxalate diet be beneficial?
• Oxalates and their role in kidney stones, joint aches and pains
• Foods high in oxalates:
  • Leafy greens like spinach, kale, rhubarb, almonds, beets, beer
  • Cooking can lower oxalates
• Candida or fungal issues can make oxalates in the body
• Some oxalates are ok for the majority of people; too many can become "toxic"
• Causes of oxalate sensitivity:
  • Genetics, low B6, low minerals, poor gut health
• How to check your oxalate levels or sensitivity? Tests like organic acids and certain blood markers
• Fat-soluble vitamins
• Does being fat-adapted mean saying goodbye to snacking?
• Is hunger between meals a "bad" thing if you're trying to be fat-adapted?
• Getting hungry between meals during Ironman training - are meals not adequate enough?
• Pros and cons of snacking & how Ben approaches between-meal "snacks"
  • Shiritaki miracle noodles
• How to find out if you're meals aren't calorically dense enough?
  • Calculate resting metabolic rate and energy expenditure based on activity level, etc. compared with energy intake.
  • Tawnee gave personal example of this example at lifepostcollective.com where she tracked food and activity level to see her energy balance.
  • Online resource: cronometer.com
• How to portion out your dietary fat. (Carb and protein portions are easy to understand, but what about oils etc?)
• Pros and cons of measuring fats like oils (hint: neither Ben nor Tawnee does it)
• What about using protein for fuel?
• Amino acids block fatigue and prevent breakdown
• Examples of "safe" (more digestible) protein sources that you can take in during training and racing.

Ad text - doomsday racing

On this show we feature Dr. Phil Maffetone with special guest Zach Bitter. Zach recently embarked on MAF training this year and has been a fan and follower of Phil's for years but on this show they meet for the first time with a great conversation ensuing.

• We find out why Zach started training by the MAF Method and using the 180 Formula
• Before, Zach was doing too much training at too low HR and not getting the proper stimulus
• Zach lists out what he noticed relatively quickly into doing MAF
• MAF results: fast responder, dropping to a sub-6 MAF pace, and also a testament to health and wellness when progress is quick
• Phil gives an initial assessment and feedback on Zach and how he's more effectively enlisting and training slow-twitch fibers
• With big volume that Zach needs (100+ mpw), is running all the time at MAF risky business with his pace that fast?
• Transitioning to speedwork was EASIER for Zach having done MAF for a while, and he responded better, more quickly, etc.
• When fitness is there, MAF gives muscular endurance and strength that can be lacking when running at "too low" an effort
• ...But MAF isn't like this for everyone, so we discuss more on having to "slow down" to hold the right HR on MAF
• Using time and not miles to guide training
• Getting into a state of flow especially on track races like Zach does, and playing devil's advocate of when getting into flow is hard for most if constantly having to monitor HR - and the related frustrations
• How Zach paced his American record runs at the Desert Solstice (comparing race HR to MAF HR)
• Correcting muscle imbalances to get faster
• It's ok to DNF on a race to preserve health and stay injury free
• Does it seem like we drill in the same themes over and over? Maybe, but that's because we need to keep hearing it and avoid the plans that promise "quick fixes" and gimmicks out there!
• Zach and Phil on diet
• How Zach has evolved his approach to LCHF, and how his version of LC is actually more carb intake than you might guess - but that's because he's putting in so much training volume!
  • Adjust carb intake to your needs, and take in the minimal effective dosage for health and wellness
  • Zach races with 100-200 calories an hour, with a "trickle" of carb coming in - not in excess
• It's not all about measuring ketones and being in ketosis! Focus on getting better, not on what the pee strip says
• MAF may not be "sexy" and we don't package it up and sell it easily (i.e. there are no packaged MAF bars on the market), but why we think that's ok and what keeps it genuine and awesome
• Phil's fear of "MAF dolls" ;)
• and more!
• Ask questions to [email protected]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]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![/sponsor]

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PH-logo-strapline_trans.png"]This episode is brought to you by Precision Hydration, the sweat experts who provide personalized hydration strategies and drink mixes to athletes of all levels. Not sure about your sweat and sodium loss? You can start by taking Precision Hydration's free entry-level Online Sweat Test and get a recommendation for a formula that fits your needs, or go the next step with their exercise-free Advanced Sweat Test. Then use the code "ENDURANCE10" to get 10% off your first order.[/sponsor]

On this episode of Ask The Coaches with Tawnee & Lucho:

• Training postpartum, and targeting future triathlons including the LD World Championships in 2017 - feeling fitter, but more strength endurance needed!
• How to increase strength on the bike to sustain the higher power and not get tired at a moderate RPE?
• Is it cutting it too close to do a 70.3 half-distance triathlon three weeks before a full Ironman? Pros, cons and how to navigate it with success, including the training that needs to be done leading into the stretch of races.
• Is it ok to use MAF for run training, as well as do Crossfit? Can you do MAF runs and Crossfit on back-to-back days and yield good results? Or is it a bad idea to do crossfit where heart rate gets all jacked up?
• Is MAF and Crossfit a good combo for athletes doing Obstacle Course Racing?
• Racing a 5K run in the unknown altitude of 7,000 feet: How to create the race plan for pacing and HR at the high-elevation race? How can you expect HR to be different?
• Finding the root cause of chronic IT Band Syndrome and some ideas for self-assessment... Help for a passionate ultrarunner who just wants to run!
• Case study: A 32-year-old male, 145lbs, who takes good care of himself, low stress, and good diet (paleo). Doing base building for the beginning of marathon training using hear rate. Staying at or below 140BPM and this feels good, but when bumping up to 145-150 BPM (actual MAF) it feels much harder. Is this the point where you must start adding faster workouts? Have my legs forgotten how the faster pace feels?

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]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![/sponsor]

For past episodes of "So You Wanna Go Pro" (No. 1-4) click here.

On this show we're joined by not only Matt Bach this time, but also his wife, Lauren Bach, for an exciting update:

• Matt's Santa Cruz 70.3 experiment and result
• More health testing:
  • 4-point Cortisol test
  • Fresh blood labs with new, improved testosterone numbers and other data pointing toward progress
• The strategies that have led to matt feeling so much better and allowing him to heal
• The tradeoff of losing elite endurance fitness - what's next?
• The schedule lately:
  • More CrossFit, recovery, minimal training and allowing the healing to set in
• Tentative training and racing plan moving forward
• Bringing in Lauren
  • Lauren's been with Matt for 12 years and knows him well. We get her take on everything that's happened since Matt first won IMMD, her observations on Matt, transparency on her life, their lives together, and family planning
• Big surprises (even Tawnee gets surprised with what the couple shares)!
• The study Matt is putting together with researchers on the East Coast on elite endurance male athletes and hormones - if you fit the criteria email Matt at [email protected] - they're looking for participants!

Recently we attended the Bulletproof Conference in Pasadena, Calif., to learn about the latest and greatest in biohacking, self-quantification and self-enhancement. (Tawnee will be sharing some of the top things she learned over at lifepostcollective.com.) Our friend and frequent podcast guest Dr. Tamsin Lewis was in attendance, and together with Tawnee they had the chance to sit down for a quick interview with Dave Asprey.

Click here for the full video recording of this interview.

On this show:

• Tamsin addresses specific medical questions and hormone-specific topics with Dave including testosterone and Dave's journey dealing with low testosterone and supplementation.
• We tie in the endurance sport component to see what Dave said on how endurance athletes can mitigate the negative effects of chronic training and stress.
• Hormonal health for non-competing athletes and endurance athletes who are competing under regulations. Many suffer from hormonal imbalances, and Dave gives his personal opinions, insights and recommendations.
• Female specific: healing from amenorrhea and related hormonal issues.
• On diet and low-carb: How to hack your diet for the benefits of low-carb without being low carb.

What do you think of this show? Send us your questions, comments, insights, critiques to [email protected].

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PH-logo-strapline_trans.png"]This episode is brought to you by Precision Hydration, the sweat experts who provide personalized hydration strategies and drink mixes to athletes of all levels. Not sure about your sweat and sodium loss? You can start by taking Precision Hydration's free entry-level Online Sweat Test and get a recommendation for a formula that fits your needs, or go the next step with their exercise-free Advanced Sweat Test. Then use the code "ENDURANCE10" to get 10% off your first order.[/sponsor]

On this episode of Ask the Coaches with Lucho and Tawnee:

• Study: The Influence of a Personal Trainer on Self-Selected Loading during Resistance Exercise.
  • Takeaway: people did "more" when a personal trainer was there and didn't cut corners so to speak. We can probably assume the same for those with a coach for endurance sport training.
• Can you do a shorter taper with MAF training?
• If all training is at MAF and you are injury free, do you still need a traditional (long) taper?
• Thoughts on recovery for master's athlete doing hill repeats and intervals - what's best to do the day after a hard day?
  • Mention of Ironman athlete Cherie Gruenfeld's training schedule.
• Have you ever worked with a person that did not achieve success with MAF training? Are there any special cases that MAF just does not work for someone? And if so, what to do?!
• What's important to add to the training log in addition to the workout stats so that you have that history to look back on?
• Trouble hitting my MAF heart rate at age 25 (MAF 155 bpm). Troubleshooting to figure out what's going on. Does Lucho think that MAF isn't the right approach here?
• Lucho's Kona predictions (did he get it right?)

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Screen-Shot-2016-09-15-at-8.25.33-PM.png"] EP's Kona Specials are brought to you by Life Post Collective, the brainchild of host Tawnee Prazak where she shares her years of expertise on holistic health, wellness, nutrition, fitness and more and helps you on your path to optimization. Life Post Collective offers practical evidence-based and experienced-based ways to lead a healthy, happy life and perform your best and features articles, videos, guides, forums, and more to come including live webinars with Q&A. Through LPC's integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working towards common goals. Life Post Collective is only $10 a month to be a member; check it out now! [/sponsor]

It was a record-breaking day in more than one way! So much excitement and surprises went down at the 2016 Ironman World Championship. On this Kona Special, we recap the pro men's and women's race with Thorsten Radde providing his commentary and stats from the day, and Tawnee giving her highlights and point of view from what she saw unfold live and in the press conference.

For more visit trirating.com.

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Screen-Shot-2016-09-15-at-8.25.33-PM.png"] EP's Kona Specials are brought to you by Life Post Collective, the brainchild of host Tawnee Prazak where she shares her years of expertise on holistic health, wellness, nutrition, fitness and more and helps you on your path to optimization. Life Post Collective offers practical evidence-based and experienced-based ways to lead a healthy, happy life and perform your best and features articles, videos, guides, forums, and more to come including live webinars with Q&A. Through LPC's integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working towards common goals. Life Post Collective is only $10 a month to be a member; check it out now! [/sponsor]

Paul Laursen, PhD, is back already to discuss how to race well in the heat and avoid detrimental heat stress especially at a race like the Ironman World Championships in Kona. Paul is an adjunct professor at Auckland University, reseracher and has published more than 100 refereed manuscripts in moderate-to-high impact exercise and sports science journals, and his work has been cited more than 3,000 times. He's very involved in helping athletes have success at races like Kona, with some pros using his strategies this year.

Also, listen in to find out how you can win a Floe bottle as it relates to topics covered in this podcast.

• Heat paralysis in racing and Jonny Brownlee in Cozumel
  • Normally we think of this happening mostly in events like IM, but at the recent WTS GF in Cozumel we saw that this is not always the case: Jonny Brownlee
  • What went wrong for Jonny from a physiological standpoint?
  • Heat paralysis
  • Intensity is the greatest source of heat (not hydration status)
  • Afferent heat feedback
  • Is this the world's best example of overcoming central governor?
  • On Alistar carrying him to finish
• Preparing for Hot Events
  • Heat shock proteins
  • Preparation in training helps to mitigate heat stress on race day - get hot! What to do before the race in training, the week of, etc.
  • How much "heat training" is appropriate, i.e. overdressing or working out in a hot room, before it reaches point of diminishing return
  • Using the sauna, and should you drink while in the sauna or avoid rehydrating for further beneficial adaptations?
  • Enhanced sweat response when trained for hot conditions
• Hydration During Hot Events
  • Is it really safe to recommend we drink to thirst and assume we'll execute correctly?
  • Diluting sodium concentrations by #1 over-drinking + #2 loss of sodium in sweat to varying degree may lead to hyponatremia. Overdrinking (not sodium loss) is the most likely cause. How about those who lose lots of sodium and do a race like Kona, increased risk?
  • Max rate of fluid absorption is 400-800 ml per hour, best not to exceed this
  • Drinking 1L per hour is overhydrating and risky!
  • Tim Noakes' Waterlogged
  • Drink to thirst makes sense, but does that work for all? What about when our brains are "mush" during a race?
  • Mention of Alan Couzens blog on hyponatremia
  • Practice "drinking to thirst" in training, so you know how to stick to it and know your needs in racing
  • Is knowing sweat rate "overrated"?
  • Turns out, some dehydration ain't so bad, i.e. 2-3% may be perfectly safe and ok
  • We don't need to keep the system in perfect balance when we're racing!
  • Can we adapt to mild dehydration?
  • What qualifies as under-drinking to a point where hypohydrated state is a risk? i.e. at what point does it put us at risk for heat illness?
• On Fluid Temperature
  • Why this is arguably more important than hydration, the research that shows how fluid temp matters, etc.
  • Floe Bottle - a way to have an ice slushy, which is better at cooling than ice water. use for pre-cooling and during. Some pros will be using in Kona
    • Research shows: 500 ml of an ice slushy 30min prior to exercise leads to performance benefits up to 20% increase
    • Win a floe bottle by emailing us "the best" followup question you can come up with as it relates to topics covered in this podcast.
• Other Heat Topics
  • Why cramping is not about fluids and electrolytes, and what it IS about
  • Cramping due to sodium loss is a myth
  • Cramp Killers podcast mention
  • What makes Kona unique & how to handle these conditions, such as crazy winds on bike and higher energy cost
  • Other factors affecting endurance performance in the heat
  • Are there supplements we can take or avoid to alleviate heat stress? (Thinking more so as a way to "calm" gut)
  • Glutamine, arginine, BCAAs
  • NO NSAIDS (why to avoid)

Resources

• Are We Being Drowned in Hydration Advice?
• Current Hydration Guidelines Are Erroneous: Dehydration Does not Impair Performance In The Heat
• Floe bottle
• Paul Laursen speaking at a conference

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Screen-Shot-2016-09-15-at-8.25.33-PM.png"] EP's Kona Specials are brought to you by Life Post Collective, the brainchild of host Tawnee Prazak where she shares her years of expertise on holistic health, wellness, nutrition, fitness and more and helps you on your path to optimization. Life Post Collective offers practical evidence-based and experienced-based ways to lead a healthy, happy life and perform your best and features articles, videos, guides, forums, and more to come including live webinars with Q&A. Through LPC's integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working towards common goals. Life Post Collective is only $10 a month to be a member; check it out now! [/sponsor]

For this Kona special we are making about you. We all have dreams and many of us have that dream to Kona Qualify. Well we have back with us Alan Couzens, MS, to present real-life data on what separates those who qualify for the Ironman World Championships in Kona from those who don't. These are every day athletes, not pros. There are a lot of variables at hand and it's pretty easy to make assumptions on how one would KQ, but Alan has compiled data to break it down more specifically.

• There is not much research on Kona qualifying specifically, making this data special.
• Get Alan's blog with all the data here.
• Alan's data: how many athletes it's based on (20), what's the time frame/season being covered, and other variables of the sample population.
  • One-third of athletes qualified of those sampled.
  • While based on the 2015-16 season, it's largely similar to what Alan sees every year. However, there trend is showing that it is getting harder to qualify and more competitive.
• Building the base of fitness in order to be ready for the "final 12 months" into a KQ. In other words it's not realistic to go from the coach and to Kona in 12 months, so what were prior seasons like building up appropriate aerobic fitness and whatnot?
• How do you assess if someone is ready for "what it takes" kind of work. How can a self-coached athlete do this? Or maybe someone with a coach but still trying to be intuitive if the coach doesn't assess for them?
• Do you think it takes a special kind of athlete who is capable of "what it takes" or could pretty much anyone figure it out given the right life circumstances, i.e. time, health, etc.
• Of all the variables which is MOST important in getting a KQ: Workload. Volume and getting the work done is most important.
• "Almost double that of the non-qualifiers, averaging about 17hrs a week, (~2.5hrs/day of training) - '2 a days', most days, through the year are the norm."
• Take home: if you can put in the time, no reason you can't make it.
• Annual hours (12 mo period): 800+ hours for qualifiers, and
• Monthly hours: minimum, average, and max hours and how it varies with the season and priorities at certain key times.
• Going above and beyond with training camps, etc.
• However: standard deviation of over 200hrs - genetic freaks can make it on less
• Other stats analyzed:
  • TSS - higher in KQ
  • IF (intensity) - not that different between groups, and KQ are relatively low. Highlights aerobic focus this is a good bit lower than most self coached athletes train & is also a good bit below race intensity for most of the speedy group.
  • EF - bike and run efficiency factor numbers (avg power and pace divided by HR).
  • Avg male: 240 watts at 140 HR, 7:30 run pace at 140 HR. Women about 10% lower watts on the bike.
  • BMI - not too skinny and can't starve yourself to Kona. More talk on other aspects of body comp including body fat percentage and LBM. Leanness matters in the heat especially when intensity increases (i.e. male pros on the bike go extra hard).
  • K1 - Quantifying the training load to see your "buck vs. bang." And in fact the more you push volume limits, the less fitness bang you get.
• What about variables not measured:
  • Metabolic efficiency and fat-burning ability
  • Lactate Threshold
  • VO2max
• If consistency is key, what about concept of being inconsistent in order to listen to the body and look out for health, assuming we don't operate like a machine?
• Tracking other data on the day-to-day to assess readiness to train: mood, HRV, etc. If score is bad, make it an easy day. If score is good, go at it!
• It comes down to getting in the key sessions.
• Troubleshooting: What if you're a good aspiring athlete but you miss a year or good chunk of time?

Resources

• Dr. Phil Maffetone & Alan Couzens: Pros and Cons of Metabolic Testing, Plus: MAF Q&A
• Alan Couzens, MS: Better Performance Through Smart Training, Plus: Top-Three Tips for Every Athlete to Follow!
• Kona Qualifiers