ATC 246: The Long Run for 50k Training (How Far?), Run Drills for Cyclocross, MAF vs. Max HR for Zones, and More

October 27, 2017
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On this show:

  • 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?
  • 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

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