TawneePrazak
Dr. Phil Maffetone: The Power of Aerobic Training, When To Do Speed Work, Clean Eating for Athletes, Strength Training and More
Legendary coach, health and fitness expert and the father of aerobic heart rate-based training, Dr. Phil Maffetone, joins the show for a insightful chat on an array of topics and to answer your questions on aerobic/MAF training, incorporating speed work, the ideal diet and racing fuel for endurance athletes, should we be strength training, and more. [...]
ATU: Heart Rate in Heat, Pb100 Tips, Transitioning to Speedwork, Ideal Tempo Run for Ultras, and More
Lucho joins the show to answer your questions on finding a good rhythm and feel for running again after taking time off post-marathon, how to best prepare for Hope Pass and Powerline Climb in Leadville 100, is it possible to do an ultra distance event following a minimalist style training program without getting hurt and/or being reasonably fast, adjust MAF [...]
Best of Sports Nutrition: Crazy Coffee Concoctions, Fat Burning and More
We dug through our archives to find one of the top Sports Nutrition episodes we’ve recorded in a while. Tune in to see what all the hype is about! We’ll be back to new shows next week. Thanks for listening. Click here to download audio.
ATC: Ramping Up After Runner’s Knee, Art of Peaking, Racing a 70.3 in Prep for 140.6, Last-Minute 10k Training Plan, and More
The best approach to building up run miles after suffering from runner’s knee, foot positioning on bike cleats and how much/how little it really matters, finding the HR zone that works for you- Coggan/Friel/MAF, trying to peak twice 7 weeks apart, how a recreational trail runner should tackle a mountain marathon, longest s/b/r and whn [...]
Sports Nutrition: Training in Fire Season, Caffeine and MAF, Ergogenic Effects of Caffeine and More
When is it safe or too hazardous to train outside if a fire breaks out nearby, abstaining from coffee/caffeine for a period before race day, can caffeine affect your MAF HR zones, caffeine and glucose production in the liver, are root veggies too high in GI, and more. Click here to download audio.
ATU: It’s Not (Just) About The Pace, Using VAM Metric for Ultra Training, Attack Hills Without Blowing Up, And More
Learning how to train to race a marathon rather than just complete one, long-time runner who wants to enter his first ever race (50k) and where to start, training to achieve a 10k PR, how to deal with a painfully slow MAF pace, is the VAM metric is a useful tool for ultra training, fixes for blisters [...]
Pro Triathlete Matt Russell On Wildflower, Racing Often and Extreme Endurance
Pro triathlete Matt Russell joins the show to talk about racing Wildflower (where he was 8th), a pro triathlon career that only began a few years ago but already includes two Kona showings and an Ironman win, how he thrives on racing often and can do up to 30 events a year, his experience using [...]
Sports Nutrition: Importance of Blood Testing and Does it Affect Athletic Performance, Concocting a Supplmemnt ‘Cocktail’, The Best Sweeteners and More
Can blood tests and/or donating blood hurt athletic performance and for how long (and what’s the difference in measurements), insight on Ben’s recent blood test results, what to do to fix low hematocrit and low hemoglobin, how long of a workout before calories are needed, what’s an ideal list of supplements, are MAP and Extreme Endurance [...]
ATC: Should Triathletes Get Out of the Saddle, Are Your Cool Downs Too Easy, Heat and Hydration, and More
Is it possible to go too easy on a cool down, what are the advantages of riding in or out-of-the-saddle and is it good or bad for triathletes to get out of the saddle, more on the minimalist training approach vs bigger volume with specific weekly breakdowns and the variables in choosing you best plan, what [...]
Sports Nutrition: Vitamin K2 and Diet Dos and Don’ts to Prevent Stress Fractures, Managing Caloric Intake for Ideal Weight and Performance, and More
How can your diet affect your chances of getting a stress fracture — what to eat and what to avoid, the importance of Vitamin K2 for healthy bones, how to use nutrition periodization based on activity level, how to find your caloric requirements, eating “ideal” number os calories but feeling too full from all the food, [...]
ATU: Choose the Best Weights For Better Performance, Cardiac Drift in Tempos, The Nutrition Debate, Compex, And More
How to manage/heal plantar fasciitis and can you run through it, how to choose the best weights for gains in strength and power (plus ideal rep counts, etc), when experiencing cardiac drift on a tempo run is it better to keep the same pace and let HR drift up OR slow down to allow HR to stay [...]
Triathlete Sonja Wieck: On Her Rise To Elite Amateur Racing and Finding Motivation in Tough Times
Elite amateur triathlete Sonja Wieck joins the show to talk about her life in triathlon: how she got into the sport, qualifying for and racing Kona three times so far, coaching and more. We also discuss in detail how to stay motivated and rekindle that fire to train and race when you feel deflated in sport. Tune [...]
Sports Nutrition: Fat-Adapted or Carb-Based Approach to Racing, The Argument for Less Fiber, and Yay or Nay to Chocolate Milk?
Taking a fat-adapted or carb-based approach to racing and the differences, do different diets work best for different people, how can a person go about experimenting to find out which is best for him or her, etc.; chocolate milk as recovery; MAP to heal injury; pre-race fueling and hydration for shorter races i.e. 15ks; is [...]
ATC: Plan The Perfect Ironman Taper, Improve Your Downhill Running, Bike Buying on a Tight Budget and More
Buying a bike on a tight budget and where to shop (where not to shop), for the guys: leg shaving and why it’s good, benefits of downhill running and how to get better at it, foam rolling and how often, ideal recovery after a 100 and how to ramp back up safely, backward running, the [...]
Runner Dr. Freddie So Shares His Story on the Boston Marathon Tragedy
Endurance Planet presents an exclusive interview with marathoner Dr. Freddie So who ran in the Boston Marathon on Monday, and who was in his hotel room only meters away from the bombings when they took place. Dr. Freddie shares his first-hand account of the events on Monday, stories of others, stories of people offering help, [...]
Inaugural Laguna Lang Co Triathlon: Race Report and Photos
CIGANA, VODICKOVA TRIUMPH IN FIRST LAGUNA LĂNG CÔ – VIETNAM AIRLINES TRIATHLON 2013 Thua Thien Hue Province, Vietnam, 14 April 2013 – Italian Massimo Cigana and Radka Vodickova of the Czech Republic added to their Asian triathlon credentials by becoming the first male and female Champions at the inaugural Laguna Lăng Cô – Vietnam Airlines [...]
ATU: Finding Motivation When it’s Lost, Conquer Those Last Killer Miles in an Ultra, Training Without a Racing, and More
What do you do when you’ve lost all motivation to train, how do you stay motivated to continue training (running, biking, etc.) when you have no race planned, what to do when you’ve missed out on a lot of training (due to work, family, injury, etc) and have races coming up still, how to train between a [...]
Multisport News: Galveston, Challenge Season Opener, IM South Africa, ITU SD and More
Brad Culp, editor of LAVA, joins the show to talk about news in this year’s triathlon season! We recap IM 70.3 Texas in Galveston and ITU Auckland, and preview Challenge Fuerteventura, Ironman South Africa, the ITU San Diego race, and much more on the athletes racing and beyond! We also mention Macca’s recent showings at [...]
Sports Nutrition: Race Fueling for the Fat-Adapted Athlete, Use Fasted Workouts With Caution, Pre-Race Hydration Tips, and More
Recommendations for a race nutrition strategy while trying to be a fat-adapted athlete; how much can practicing race nutrition during training negatively impact fat utilization developed in training, and does the concept of nutritional periodization have any role; should you be doing fasted workouts for up to 2 hours or take in calories instead; is it [...]
Pro Triathlete Heather Jackson: On Her Recent Wins, The Main Men in Her Life, Vegas Worlds and More
Pro triathlete Heather Jackson is fresh off her second big win of the 2013 (first Escape from Alcatraz, now Oceanside 70.3). On this episode she gives us the scoop on both those races. We’ll also hear about Heather’s new coach (Cliff English), her thoughts on going big in Vegas this year at the Ironman 70.3 [...]
ATC: Determine Your Weakest Area and Fix It, Top Tips for Boston, Effectively Structure Your Tri Training Week, and More
How to determine your weakest area (aerobic fitness, speed, strength, etc) and address that in the next training block, is it possible train to go from a 1:32 to 1:15 half mary or do genetics take over, how Tawnee avoided cramping the feet/calves during Oceanside 70.3, structuring a basic training week for Olympic-distance triathlon racing, [...]
Sports Nutrition: Recovery for Back-to-Back Races, How Much Turmeric to Get Benefits, Magnesium Oil, and More
How to recover for back-to-back weekends of short-course races; how to avoid flu-like symptoms post race; should you/can you take salt supplements with UCAN SuperStarch; alternatives to UCAN SuperStarch; turmeric — what is the ideal dosage, can you overuse it, and is there a topical version that’s better; magnesium oil, for athletes who have to cut weight what is the [...]
ATU: A List of “Comforts” For Ultra Events, How Flat Runs Can Help Hilly Races, and More
Balancing ultra events and rock climbing season, is it smart to train on flats for a hilly race, what is the shortest long run a runner can get away with in training, balancing hill work and MAF in training, preparing for a race at altitude, race hallucinations, how to approach back-to-back 30ks that occur consistently for about 6 months, [...]
Sports Nutrition: Gluten-Free Bread Tips (Plus is Sourdough Bread GF Safe), Cleanse to Cut Cravings, and More
Ben Greenfield joins to answer your questions on better alternatives to traditional pizza for a pre-race meal (and info on gluten-free pizza), can something be Non-GMO but still modified in a lab, more on the philosophy of how strictly to follow a healthy/clean diet, is sourdough bread safe for gluten intolerant athletes, best alternatives for GF bread or [...]
Ask The Doc: Tips to Manage and Heal Injuries for Healthy Training and Racing
Dr. David Minkoff joins the show to answer your questions on a variety of injuries and more, providing recommendations for recovering from pneumonia, plus detailed advice on recovering from and avoiding injuries including: non-displaced fracture of metatarsals, partially torn lisfranc ligament, peroneal tendonitis, medial ankle sprain, and cramping in the arch of the foot, and more insight on [...]
ATC: Should You Postpone/Alter a Workout If You’re Not Feeling It, When To Replace Running Shoes, And More
Lucho joins to answer your questions on tips for a first-time Oceanside 70.3′er (and first attempt at a Half Iron?), opinion on stretching as part of warming up, how to tell when it is time to replace running shoes, how to prepare for a 10k swim in terms of taper and nutrition, what caused severe hamstring cramping during a [...]
Sports Nutrition: Combat Cortisol, Is Nutritional Yeast Safe, Why You Should Kick that Diet Soda Habit, and More
Ben Greenfield joins to answer your questions on what to eat before a 10K run and an Olympic triathlon if you don’t like yams/sweet potatoes and have Celiac disease/are gluten intolerant; supplements and ways to combat cortisol, aid in recovery and boost energy; monitoring cortisol levels; is nutritional yeast ok to eat regularly; how long does [...]
ATU: Pike’s Peak Training Tips, Should You Hike or Run Those Hills, Negative Split Your Next Ultra and More
Lucho joins to answer your questions on: should you structure run training as hard day/easy day or multiple hard days in a row of hill climbs ok, cadence: do you go by single foot or both feet, how to negative split in an ultra and the importance of RPE and the pace at the beginning, when should [...]
Inside “Endurance Planet’s Guide to Triathlon Spectating” with Author Kristen Wade
On this special episode we talk with Kristen Wade, who wrote “Endurance Planet’s Guide to Triathlon Spectating.” We will get the inside scoop on what you can find in the book, more about Kristen and her triathlon endeavors, and much more. Click here to download audio.
Sports Nutrition Exclusive with Roger Drummer, Chinese Herbologist
An exclusive Sports Nutrition episode featuring Roger Drummer, who is an Herbalist who has traveled extensively throughout North America lecturing on the benefits of Chinese Tonic Herbalism and Nutrition. He is creator of the herbal formula “TianChi.” Roger’s 19 years of experience ranges from formulating personalized tonic herb and nutritional programs for over 30,000 people, [...]
ATC: Pacing Tips for Team Relay Runs, Swim Training Without a Pool, Setting a Plan for Late-Season Races Now and More
How to know if you’re swimming aerobic swim sets correctly (not too hard, not too easy), goals for a triathlete~4 weeks out from their first 70.3 and should you attempt the entire distance ~two weeks prior to the race, commentary on the state rep who wanted to impose a tax on cyclists for exhaling CO2, [...]
Multisport News: IMNZ, Abu Dhabi and Alcatraz Recaps, Plus IM Cabo Preview and More
Did you miss all the stellar racing last weekend? Or just want to hear about it in more detail? Chime in as Brad Culp, editor of LAVA, joins to recap Ironman New Zealand, Abu Dhabi and Escape From Alcatraz. We’ll also preview this weekend’s ITU Sprint in Clermont and the March 17 Ironman Los Cabos. [...]
Triathlete Charisa Wernick: On Alcatraz, Racing Pro, Vegetarianism And More
Special episode with professional triathlete Charisa Wernick, who kicked off her season with Escape From Alcatraz on March 3 (read her race report here). She’ll give us the lowdown on the race as well as some insight on her journey in triathlon going from amateur to pro, being an vegetarian athlete, training tips and much more. [...]
Sports Nutrition: Tips For Faster Recovery Post-Injury, Benefits of Maca Root and more
How much and when is the best time to use maca root, the best nutrition protocol and supplements for a post-accident/injury phase that will address proper healing/recovery/healthy weight, how to attack nutrition after a big race that occurs closely to another one: fats to avoid inflammation or carbs to replenish glycogen stores, issue with pretty bad fatigue after about [...]
ATU: Should You Extend Base Training if It’s Lacking, Hydration During a Marathon and More
Lucho ojoins to answer your questions on massage prior to a race, is too much caffeine negatively affecting training at MAF, leg exercises to simulate downhills, should you extend aerobic base training if the quality has been lacking or accept a lesser level of aerobic base and move into higher intensity work, with MAF should you follow the HR down or keep [...]
Ask The Coaches: Lucho and Tawnee Coming to You From LA
On this special episode of ATC, Lucho and Tawnee sit down together in downtown LA to answer your questions on the best cadence and gear shifting strategy when cycling on short and long rolling hills, is running with the baby buggy good or bad, lateral knee pain likely related to ITB and at what point do you decide [...]
Sports Nutrition: Coffee or Caffeine Pills, Thoughts on Juice Plus, And More
Ben Greenfield joins the show to answer your questions on can weaning off caffeine cause pain in the body (hips, back, joints, etc), is there a difference (or positive or negatives) between taking caffeine from coffee versus in pill form, the effectiveness of JuicePlus and using it with Extreme Endurance (and the differences between the two), should you [...]
Triathlete Christian Isakson: On Ultraman, Taxi Initiative, More Than Sport and More
On this special episode, we chat with triathlete Christian Isakson, who was recently invited to participate in this year’s Ultraman Canada, and we discuss that race and his training for it. We also talk about the charity he started, called The Taxi Initiative, his involvement in More Than Sport with Chris Lieto and much more chatting on [...]
Sports Nutrition: A Smarter Approach to Supplementing, Bars To Eat on the Bike, And More
Are store-bought coconut and almond milks safe in terms of their preservatives, thickeners, stabilizers and sugars; how would a vegan triathlete follow a high fat ketogenic diet; do athletes really need to buy all the supplements mentioned day after day and what’s a smarter way to approach supplementing (and cost-friendly); would it ruin the benefits of using [...]
ATU: Get Creative with Speed Work this Winter, Should Ultra Runners Always Stay at Aerobic Threshold, And More
In this episode of ATU Lucho joins to answer your questions on should you do LT work in the final 8 weeks before a marathon, possible reasons and advice for major cramping during half-marys and marathons, Lucho’s take on Dr. Maffetone saying that ultra runners NEVER need to go above aerobic threshold, should you taper [...]
Multisport News: Ironman Japan Announced, Power Meter Talk, Race Recaps and More
Time for the latest triathlon news! Brad Culp, editor of LAVA Magazine, joins the show to discuss the announcement of the new Ironman Japan taking place Aug. 31 this year, recap Ironman 70.3 Panama and 70.3 Auckland, as well as discuss power meters including a new one by Stages Cycling that’s a bit less expensive [...]
Sports Nutrition: Are All Nitrates in Foods Safe, Should Your Chia Be Ground or Whole, and More
Ben Greenfield joins to answer questions on nitrates in beets and other whole foods, having trouble digesting MCT Oil and what to do to fix that, are chia seeds better whole or ground, vitamins/supplements to help recover from a concussion, are sundried foods good for training/racing and are they higher in Vitamin D, any concern for the small amount [...]
The Paleo Lifestyle: Making it Work for Endurance, Food Talk and More
Paleo expert and personal trainer Tony Federico, of Paleo Magazine and Paleo Magazine Radio, joins the show to dive into The Paleo Diet. We discuss concepts of the modern Paleo diet and the Paleo way of living, how it can work for endurance athletes, incorporating carbs for a Paleo endurance athlete, and much more detailed [...]
ATC: Setting A Pacing Strategy, Is HRV Tracking Worthwhile, HR Issues in Cold, and More
Lucho joins the show to answer your questions on a good pacing strategy for a marathon or half-marathon (in terms of effort, heart rate), pros and cons of Jack Daniels VDOT running formula for triathletes, bike training for duathlon, heart rate trouble in cold weather, setting bike zones based off run zones/run test data, seeing a [...]
Sports Nutrition: Can Fasted Workouts Be Harmful, Food Tips For Long-Term Hotel Living
*Note: We are aware of the sound quality issue on this episode and we are working on fixing it for everyone. Let you know when it’s fixed. Sorry!* Ben Greenfield joins the show to answer your questions on how to plan nutrition of a 55k when you are “too lax” about practicing nutrition in training, [...]
ATU: Beer Talk, Weighted Running, Foot Care, Injury Prevention and More
Lucho joins the show to answer your questions on our favorite kinds of beer (hint: IPA!), why would one want more of a minimalist-type of training leading up to a race, dragging a tire or wearing a weighted vest for run training and how to best incorporate that for ultras, should you foam roll right [...]
Stephen Brown: Cancer Survivor and Triathlete on Lance, Living Life to the Fullest
Special edition of Endurance Planet with triathlete and cancer survivor, Stephen Brown. We learn about Brown’s story of battling cancer and beating it (twice), and how he’s continued to thrive in the sport of triathlon, a well as a coach, writer, speaker and more. We also hear about Brown’s recent “open letter” that he wrote [...]
Sports Nutrition: Can You Have Too Much ‘Good’ Fat? Sushi: Friend or Foe? And More
Ben Greenfield joins the show to answer your questions on sushi: friend or foe, can you have too much good fat in your diet, how to figure out if you’re acidic and the negative effect net acidity has on athletic performance, can spirulina have potential neurotoxicity and other harmful effects, in terms of minutes and seconds how much [...]
Ask the Doc Special: Your Guide to Understanding Master Amino Acid Pattern (MAP)
Dr. David Minkoff joins the show for a special episode dedicated Master Amino Acid Pattern, MAP, with answers to your questions and much more. Find out why MAP is a protein source unlike any other and the story behind its creation, why it was created and how long it took to perfect it. Also, learn [...]
ATC: Benefits of High Intensity Training, Will a Power Meter Help or Hurt, and More
Lucho joins as we answer your questions on dialing in a proper bike fit for cross training and otherwise; why it can be beneficial to incorporate high intensity interval training (HIIT, tabata, etc), weights and speedwork even while you’re in a MAF/base phase; periodization for Olympic triathlon training and when to start build; positives and negatives of [...]
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