TawneePrazak has written 541 posts for Endurance Planet

Triathlete Matt Bach: Newly Crowned Ironman Champion on Winning IM Maryland as an Amateur, Plus His Metabolic Efficiency, Kona Goals, and More

Meet Ironman Champion Matt Bach, 27, of New Jersey. Matt’s a member of Team Zoot and a triathlete since 2010. On Sept. 20, 2014, Matt won IMMD in 8:51 with a 1:05 swim, 4:41 bike and 3:00:25 run, which earned him the win by more than 5 minutes. IMMD was the first Ironman to not feature […]

Tri News with Thorsten Radde: Weekend Race Recaps, Final KPR, and a Chance for More Female Pro Slots for Kona 2014?

We’re joined by Thorsten Radde of trirating.com for a quick recap of last weekend’s Ironman racing (Aug. 23-24), which was the last weekend for points that go toward this year’s Ironman World Championships. Who made the cut, who just missed it? We also talk about some developing news regarding the female professional women who were  reportedly given […]

Sports Nutrition with Matt Fitzgerald: Gluten, Grains and Dairy – Oh My! Plus: What To Eat and What to Avoid 48 Hours and 2 Hours Pre-Race, and More

Matt Fitzgerald, endurance sports guru, nutritionist, author, coach and athlete, joins us to answer your sports nutrition and diet questions. Specifically we cover: -More sleep or a “better” dinner: Is it better to sacrifice an hour or two of sleep to make and have a quality dinner, or to eat something quick and easy and not as […]

ATC: Killer Cycling Workouts in Under an Hour, Music as an Ergogenic Aid, Power Meter or a Coach, Run Video Analysis, and More

This episode of Ask the Coaches is brought to you by Squatty Potty, which helps you achieve the perfect poop; find out more at enduranceplanet.com/squattypotty. Choose from multiple designs and use the code “enduranceplanet” for a 15% discount! On this episode, Lucho and Tawnee team up to cover all this and more: -Fly fishing and shark […]

ATC: Ironman Run Workouts, Watts for Half-Ironmans vs. Aquabikes, Yay or Nay to Running Streaks, Avoiding Injury Risk in Ultrarunning Training, Liquid Nutrition, and More

This episode of Ask the Ultrarunner is brought to you by Squatty Potty; find out more on how to achieve the perfect poop at enduranceplanet.com/squattypotty. Use the code “enduranceplanet” at checkout for 15% discount. On this show, Lucho and Tawnee discuss the following based on your questions: -Tips to train (bike) in Arizona heat and not […]

Triathlete Spotlight: Lyndee Prazak on Her First Ironman as a Masters Athlete, Nailing Nutrition, the Whistler Course, and More

On this special episode, Tawnee’s mom, Lyndee Prazak comes on the show to talk about her first-ever Ironman that she recently completed in Whistler, Canada. Pictures of her day included in this post. Lyndee, 56, was coached by Tawnee for the race, and we talk about what it was like to make the leap into […]

Triathlon News with Thorsten Radde: KPR Update With July Cutoffs for Kona, The Women’s Pro Race Debate Heats Up, and More

Thorsten Radde, of trirating.com and author of the KPR Observer, joins the show again for the latest after the July cutoffs on the Kona Points Rankings (race reports on IM Zurich, IM Lake Placid, IM Canada). Tune in to find out who’s locked in for the Ironman World Championships, who’s on the bubble, and how […]

ATC: Tapering 101, Top TRX Moves for Runners, IM Boulder, Race Pacing Using Watts, Training Between Big Races and More

This episode of ATC is brought to you by SweetBeatLife. Right now you can enter to win a free HealthPatch kit valued at $250 by sharing your SweetBeatLife “geek screen” (screenshot) on your Facebook, then liking and commenting on BeatHealthy’s FB page! (Tell SweetBeat that you shared your geek screen.) How to share geek screen: Make sure […]

ATU: Pacing Your Marathon Training, Nutrition and Recovery for Ultra Relays, Monitoring Stress Via RHR and HRV, Avoid Over-Drinking in Heat, and More

This episode of Ask the Ultrarunner is brought to you by Squatty Potty; find out more on how to achieve the perfect poop at enduranceplanet.com/squattypotty. On this show, Lucho and Tawnee catch up and answer your questions on: -how does one’s training paces correlate to a race paces for marathon training -what percentage of your […]

Sports Nutrition: Fueling Strategy of Ironman Champion Dr. Tamsin Lewis, Plus Her Diet Tips for Peri- and Menopausal Women, and More

Dr. Tamsin Lewis caught up with EP just a couple days before winning her first Ironman (IMUK) on Sunday (read about Tamsin’s win here). We talked with Tamsin in detail about her exact fueling plan for Ironman including breakfast, everything she’ll eat on the bike, run fueling, supplements that she takes, and more. Find out […]

ATC: Training to Train, Road vs. Tri Bike for Hilly Ironmans, Old-School Marathon Training Plans, Holy Shoes?! And More

This episode of Ask the Coaches (ATC) is brought to you by Conquer Bikes, the only fully custom wheels around. Find out more and build yours now at enduranceplanet.com/wheels. Lucho and Tawnee are back for ATC. On this show they catch up and answer your questions on: -Running shoe issue: Why would running shoes be […]

Sports Nutrition: Fight Inflammation, How Much Water Per Hour is Too Much; Can You Bonk on Fat-Adapted Nutrition Protocol; and More

This episode is brought to you by Squatty Potty, which you can find out more at enduranceplanet.com/squattypotty. Use code “enduranceplanet” at checkout for a 15% discount exclusive to EP fans. Ben Greenfield joins us for this edition of Sports Nutrition. Topics covered and questions answered including: -Ben’s take on doing the Crossfit workout, Murph -Curcumin […]

Ask the Doc: The Functional Medicine Approach, Blood Thinners (and Their Harms), DVT, Hep C and More

We are joined by Dr. David Minkoff to provide insight on the benefits of functional medicine and finding the best doctor to find the right diagnosis and cures. Specially we answer listener questions looking for answers on their diagnoses/health issues including: -Male triathlete with chronic fainting and seizure problems; diagnosed with vasovagal syncope. Given the […]

Multisport News with Thorsten Radde: Recap of Ironman European Championships, Issues With Female Pro Starts, Current KPR News and Much More

We are joined by triathlon expert Thorsten Radde who provides some of the most in-depth analyses of pro Ironman racing and the Kona Points Ranking (KPR) in existence. Thorsten’s Ironman ratings, reports and more can be found all at www.trirating.com. He also recently launched a cool new triathlon podcast called IM Predictions, as well as […]

ATU: WS100 Recap, Workouts to Improve VO2Max, Navigate 2-Ways in Ultras, Taking Risks in Racing, Should You Change Your Stride, and More

This episode of Ask the Ultrarunner is brought to you by Squatty Potty, which is your ticket to faster, better and easier elimination. Find out more at enduranceplanet.com/squattypotty. Also: It’s that time of year and we need your help to make this year’s Week of Kona coverage a reality! Head to enduranceplanet.com/kona now to make a […]

Multisport News with Brett Blankner: Recapping A Huge Weekend of Triathlon Racing, Research on Hairy vs. Shaved Legs, and More Fun

Brett Blankner, host of Zen and the Art of Triathlon, fills in as co-host for this edition of Multisport News for a fun recap of some of the big races that occurred last weekend, June 28-29, including: -Ironman 70.3 Buffalo Springs Lake – pro results and a course rundown by Brett (hint: hot, hilly, hard) […]

Anne and Tina: Blind Athlete/Guide Team On Racing Ironman, and Training to Be First Female Duo to Tackle Kona Ironman World Championships

Anne Thilges and Tina Ament aren’t your typical “couple” who race triathlon together. Tina is a blind athlete, and Anne is her guide. Together they race Ironman (and do quite well!). This year they’ve earned the opportunity to become the first female blind athlete/guide team to race in the Ironman World Championships in Kona, Hawaii. […]

Sports Nutrition: Ben on Fasting and IF, Carb Needs for Athletes Based on Intensity, Lower-Sugar Sports Drinks and Fat Adaptation, Weight-Loss Resources, and More

We are joined by Ben Greenfield for this episode of Sports Nutrition, to answer your questions on: -Nutrition/fueling for obstacle racing -What does Ben think of the hypothesis and ideas presented by Ray Cronise, which were featured on a recent podcast with Tawnee. -Fasting and intermittent fasting – what defines IF and when is it […]

ATC: Swim Stroke Analysis, In a Rut – What to Do, Reasons for High HRV After Racing, Budget for A Bike Fit, Final Prep for Placid and More

This episode of Ask The Coaches is brought to you by SweetBeatLife, which now is offered with a HealthPatch, which conveniently sticks to the skin and eliminates the need for a heart rate strap. Find out more at at enduranceplanet.com/sweetbeat. On this episode Lucho and Tawnee talk discuss and give answers on: -Strength training and […]

Ray Cronise: On Weight Loss, His ‘Metabolic Winter’ Hypothesis, and Solving Obesity

Ray Cronise spent 15 years at NASA but after gaining weight his life took a different path when he sought solutions to achieve personal weight loss. His background in science led him to study the human body’s nutritional and caloric energy balance, and how to drive weight loss through basic thermodynamic principles. He now operates […]

ATU: Putting Metabolic Efficiency Results to Use, Ironman and Little Debbie, Executing The MAF Test, Intensity and Volume in Key Weeks Before Ultra, and More

This episode of ATU is brought to you by Conquer Bikes, which offers fully customized carbon wheels at affordable prices and also gives back by donating a bike to an underprivileged child for every wheelset they sell. Find out more at www.enduranceplanet.com/wheels. On this edition of “Ask The Ultrarunner,” Lucho and Tawnee talk about their […]

The ‘State of Endurance Planet’ with Ben and Tawnee

Ever been curious about how this show “ticks?” Then listen to this special inside look at the Endurance Planet podcast featuring lots of fun stories and information. In this show you’ll learn: -How and why Ben Greenfield and Tawnee Prazak got involved with Endurance Plant back in 2011. -What are our goals for this podcast, for […]

Triathlete Spotlight: Mike Wasserman on Longevity in Sport, Racing the Toughest Ironmans Around, Kona Goals, And More

In effort to continually feature the stories of amazing amateur endurance athletes, on this show we talk with triathlete Mike Wasserman. Mike is in his 50s, and got a late start in endurance sport, but he’s cracked the code on how to maintain a sturdy, injury-free and fit body that allows him to race everything […]

ATC: Pros and Cons to Multiple Ironmans a Year, Heart Rate vs. Watts, Surfing for Swim Fitness, Cadence Talk, ‘Sami Style’ Minimalist Training, and More

This episode of “Ask the Coaches” is brought to you by the new and improved SweetBeatLife app by SweetWater Health, which measures heart rate variability (HRV) and much more with the utmost accuracy. Head to enduranceplanet.com/sweetbeat to learn more and download! In this show Lucho and Tawnee catch up on what’s new in their lives […]

Sports Nutrition: Healthy Pregnancy Tips, Safely Lose Weight While Still Training, Get Rid of Excess Skin Post-Weight Loss, Beta-Alanine and More

Ben Greenfield joins the show to discuss and answer your questions on: -Top things recommended for a pregnant endurance athlete (triathlete) in regards to nutrition — macronutrients/micronutrients, supplements, other baby-friendly practices, resource recommendations, and even how to handle those cravings -Extra skin after extreme weight loss: how to measure how much skin, how to get […]


SweetBeatLife is a new and improved clinical-grade app that measures heart rate variability (HRV) to dial in your health and fitness by giving a holistic measure of your stress levels and overall health and well-being. It’s easy to monitor: High HRV is associated with better health and fitness, while low HRV is linked to burnout, fatigue, decrease […]

Sami Inkinen: Hacking The Triathlon Run, Minimalist Training Style, LCHF Diet, and Rowing to Hawaii with His Wife

Learn how to hack your run with Sami Inkinen, one of triathlon’s fastest age-groupers who’s known for a minimalist style of training and just recently won top amateur at Wildflower on limited time by hacking his run. Sami is a successful entrepreneur and businessman and co-founder of Trulia.com, and he’s all about optimizing physical performance while still working […]

ATU: 50k Training on Limited Time, Plantar Fasciitis Relief, Recovery After ‘Anaerobic’ Intervals, Going From Triathlon To Ultra, Do Older Athletes Need More Intensity or MAF, and More

Your hosts Lucho and Tawnee in this episode of Ask the Ultrarunner talking on: -How to know if you’re ready for 50k training on limited time? Or should you wait until later in life? And how to approach an 11-month time for training on average only 4 days per week — MAF, intensity, both? -Do […]

Ben Rawson, DO: Bone Health and Healing Fractures for Athletes including Common Fractures and Risks, Recovery, the ‘Need’ for Inflammation, and More

In light of host Tawnee Prazak’s recent wrist fracture, we’re doing a special series on bone health and fracture healing for athletes, with today’s show featuring Ben Rawson, DO, a Clinical Instructor and Pain/MSK Fellow at University of Wisconsin Hospitals and Clinics who will soon be joining the group CHARM in Austin, TX, which focuses […]

Sports Nutrition with Dr. Tamsin Lewis: Heart Health, Hydration in Heat, Concussion Recovery, Alcohol Before a Race, and More

We’re joined by Dr. Tamsin Lewis, pro triathlete, for an episode of Sports Nutrition (and other health and wellness topics) to discuss the following: -Tamsin’s recent bike crash during a 70.3 and how she recovered quickly in order to race again -That first half-Ironman and how to figure out the right nutrition to avoid bonk -Can […]

ATC: Heat Training, ‘Big Day’ For Ironman Training, Cycling Saddles, Coming Off Achilles Injury, Run Video Analysis and More

Lucho and Tawnee for Ask the Coaches: -Run video analysis featuring Nilo A. (see video below) -Followup comments on cortisone and ice baths. -Best tactics for training in the heat / training for a hot race? Heat acclimatization, etc. -Should runners switch to perceived exertion instead of heart rate on hot days, or have an […]

Carrie Cheadle: Mental Skills Training with Tips on Maximizing Race Performance, Better Life Balance, Daily Habits for Success and More

A sports psychology special with mental skills training coach Carrie Cheadle, who specializes in working with endurance athletes and is the author of the recently published a book, On Top of Your Game: Mental Skills to Maximize Your Athletic Performance. On this show she joins us to dive into topics to help improve your training, race […]

Sports Nutrition with Matt Fitzgerald: Exclusive Inside Look Into ‘Diet Cults’ and Dispelling the ‘One-True-Way’ Eating Mentality

We are joined by sports nutritionist Matt Fitzgerald again for an exclusive look into his new book, “Diet Cults” in an interview unlike any you’ve yet to hear with Matt thus far. We talk about everything from Agnostic Healthy Eating to proven secrets to successful weight loss, and much more. Get a glimpse into this […]

ATU: Grooming Your Will to Suffer, Yay or Nay to Cortisone, Ice Baths, Can Weight Training Ruin Ultra Racing, A ‘Beer Ultra’ Race, and More

Lucho and Tawnee team up to answer your questions on: -Risks and benefits to cortisone shots. Specifically: dealing with a torn muscle with an ultra approaching — get a cortisone shot to relieve pain and still be able to run, or not? -Cross-training sabotaging ultra racing? Strength training more and now running slower. -Are ice […]

ATC: Our First-Ever Podcast Run Analysis, Balancing Your Strength and Running Training, Kona Lottery, and Weird Stuff Scene on Road

One of our most unique, informative and funniest episodes of Ask the Coaches to date with Lucho and Tawnee! We begin the show with our first-ever run analysis, as Tawnee and Lucho critique the run from this video submitted by Nathan. Listen to what the coaches have to say, and watch the video below to […]

Multisport News: St. George and Wildflower Recaps, Plus ‘The State of Triathlon’, Recent Trends, and More

We are joined by triathlon expert and LAVA Magazine Editor Brad Culp for a new edition of Multisport News. In this show we cover: -Results and recap of the US 70.3 Championships held at St. George, Utah, including detailed insight on the big-name pros who showed up to race. -Results and recap of the Wildflower […]

Endurance Love Diaries: Triathletes Mike and Lauren on Training Together, Getting Engaged, Wattie Ink. and Zoot Triathlon Teams, and More!

Endurance Planet continues our new feature “Endurance Love” podcasts that highlight a couple in endurance sports who rocks it in their relationship and in triathlon. This episode features triathletes Mike Feldman and Lauren Martz, of Indiana, who have quite the story to share starting with how they met, their not-so-average dating life, and most recently […]

Sports Nutrition: At-Home Glucose Testing for Carb Optimization, Benefits of Alkaline Foods, Remedies for Pesky Colds, and More

Ben Greenfield joins the show to answer your questions and discuss the following sports nutrition topics: – -The possibility of depleting mineral stores while going low carb. -The 7 supplements for low carb dieters, and why/when we need them -At-home blood glucose testing to gauge carb intake -Alkalinity: What are the facts, ins/outs, risks/benefits of […]

ATU: Chronically Injured In Ultrarunning and Solutions, Strengthening Upper-Body Run Mechanics, MAF for MTB? And More!

We are joined by Lucho for this addition of Ask the Ultrarunner featuring answers to your questions on: – -If you had the chance to train a chronically injured athlete such as Anton Krupicka, how would you change their training given their injury history to make them stronger/less injury prone? Lifting? Cross training? -Upper body […]

ATC: Determining Race Pace, Top Swim Drills, Training on Road vs. Tri Bike, Apply MAF and Daniels’ Plans to Cycling, Cadence on the Bike, and More

Lucho and Tawnee team up to answer your questions on: . -How do you go about determining “race pace.” Specifically for a marathon and a BQ, but also for triathlon and in general. -When trying to stay around goal watts on bike, what’s your opinion on what to do when you get in a pack […]

Dave Jewell: Running Shoes 101 – Your Guide to Picking the Right Pair(s), Injury Prevention, Drills, Max Mileage, and More

Dave Jewell, one of the running shoe industry’s top leading experts and longtime endurance athlete, joins to give a complete guide to running shoes and using shoes to stay injury free and thrive. Dave got his start in the running shoe world in 1989 when Paul Huddle asked Dave, “Do you want to sell shoes?” […]

Boston Strong: Dr. Freddie So Reports In From Boston Marathon Finish After His 10th Consecutive Run

On Monday, April 21, 2014 the hearts of runners and endurance athletes worldwide were with Boston. It was a momentous day in which the running community and folks of Boston took back the Boston Marathon, one year after the tragic bombings. . On this special episode, host Tawnee Prazak has an exclusive chat with marathoner […]

Sports Nutrition: Honey vs. Maple Syrup for Fuel, How Long to Get Fat-Adapted, Colitis Help, BP Coffee Pre-Race, and More

Ben Greenfield joins the show to answer your questions on: The benefits/ pros and cons of honey vs. maple syrup for fueling endurance and in general How long does it take to become ‘fat adapted’ — in life and for enhanced sport performance Locust-based protein powder (and also: lotus root) Help for athlete with ischemic […]

ATC: Master Marathon Training, Wetsuit Talk, Aqua Jogging, How Much MAF Weekly Volume, and More

Lucho and Tawnee team up to answer your questions on: -Select and customize a good marathon training program to get to the next level — and specifics on choosing from Hudson, Friel, Hanson, Higdon, Daniels -Aqua jogging for injury, maintaining fitness and general cross training -Recommendation for a 12-week 10k program for an experienced runner. […]

Video Podcast: Live From Lucho’s House

Join ATU/ATC hosts Tawnee and Lucho from Lucho’s house in the Colorado mountains for a weekend recap, brewery review, metabolic efficiency discussion, and the push-up and plank challenge. 0:00 Weekend and brewery review 20:00 Metabolic Efficiency Test discussion 25:38 Liv makes an appearance to talk about Iron Man 26:02 Listener questions 30:43 Push-up and plank […]

Video Podcast: Metabolic Efficiency Test with Host Tawnee Prazak

Join host Tawnee Prazak as she travels to Kompetitive Edge in Denver, Colo., for a metabolic efficiency test with Dina Griffin, MS, RD, CSSD, METS. Dina works at Fuel4mance, which provides performance nutrition, testing and training solutions, and more, for athletes of all levels, ages and abilities across the country and world. Fuel4mance has books […]

Video: Colorado Snow Run with ATU/ATC’s Lucho and Tawnee

Join host Tawnee Prazak as she and some Endurance Planet fans, coax Lucho out or retirement for a run on the Flatirons Vista trail in Boulder, Colo., during a freezing fog bank and 18F weather. Endurance training at its finest. Filmed February 2014.

Dr. Susanne Bennett: Hormonal Balance and Allergy Prevention for Endurance Athletes, Clean Eating, Outdoor Training Tips, and More

An information-packed episode that every endurance athlete should hear featuring special guest Dr. Susanne Bennett, who specializes in hormones, allergies, clinical nutrition, environmental and lifestyle medicine. She is the author of best-seller The 7 Day Allergy Makeover, a step-by-step program providing natural solutions to eliminate allergies and restore vibrant health from the inside out. In […]

Sports Nutrition Special: Dr. Tamsin Lewis on Having Carbs and Burn Fat Too, Fueling for Females, Hormone Issues, Supplements and More

Dr. Tamsin Lewis, profession triathlete and sports medicine doctor, joins the show for a special edition of Sports Nutrition. Topics covered in this show include: -Her background and overcoming an eating disorder to become a strong pro triathlete -Fueling and hormonal issues for female endurance athletes -Disordered eating in endurance sports that can have negative […]

ATU: Tips for Long Drives Home Post Race, How Much Should You Squat (Safely), Train For Ultras But Still Maintain Short-Distance Speed, Avoid a Nutrition Blow Up During an Ultra, When To Cut Back on Hill Work During Taper, and More

Lucho and Tawnee team up for “Ask the Ultrarunner” and Lucho’s wisdom, with answers to your questions and more: -Advice on driving home after a marathon/ultra to mitigate DOMS, swelling, and still promote recovery. And also managing fatigue on that long post-race drive. -Doing 50-mile races as training for a mountain 100M, and/or concentrate on […]


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