TawneePrazak

TawneePrazak has written 560 posts for Endurance Planet

ATC: Let Your Race Choose You, Combining Ultra and Marathon Training, Meditation for Insomina, and More

Shop and save with the podcast at enduranceplanet.com/shop you support the show when you shop through us! – ALSO – Donate to EP for this year’s Week of Kona coverage! On this 192nd episode of Ask the Coaches: -Tawnee’s Easy Green Smoothie recipe: Ingredients: 1 cup cold water 1/2 avocado 1” cube ginger root (or […]

Ep. 8 Project ZENdurance: What Have We Learned?

If you haven’t heard episodes #1-8 or Project ZENdurance, you better get caught up! Episode 8 of Project ZENdurance brings closure to this series (for now) as we discuss all the things that Brett has learned along the way since he and Tawnee began back in April. -What has Brett changed for his training, nutrition […]

Sports Nutrition: Gaining Muscle and Burning Fat for Endurance Athletes, The Science of Combining Fast-Acting and Slow-Release Fuels, and Much More

Shop and save with the podcast at enduranceplanet.com/shop you support the show when you shop through us! – ALSO – Donate to EP for this year’s Week of Kona coverage! On this 226th episode of Sports Nutrition: Ben and Tawnee discuss their love for saunas and hot yoga plus the benefits of this kind of heat […]

ATC: Picking A Power Meter, Year-Round Running Strides, OWS Pacing, and Lucho Wisdom

Want to run Ragnar Napa on Oct. 23-24, 2015 with Endurance Planet in beautiful northern California, going from San Francisco to Napa? Yes you do! Who wouldn’t?! Join our team now; inquire at events@enduranceplanet.com Also shop with & support the podcast at enduranceplanet.com/shop – it’s a win win: get special discounts and deals on tried […]

Dr. Tim Noakes and Dr. Phil Maffetone: Guide to Hydration and Electrolytes, Hyponatremia Prevention, and Why Health Matters Above All

Dr. Tim Noakes and Dr. Phil Maffetone have followed each other and supported one another’s careers for decades, but they’ve never actually met. Until now. Endurance Planet brings these two brilliant men together for the first time in history, making for an instant classic podcast! LifeBEAM makes the world’s most advanced wearable instruments for measuring […]

ATC: Ultra Crewing and Pacing, Ginger Trumps NSAIDs, Intuitive Training, ‘Dopey Challenge’ Tips, and Inspiration From Others’ Races

This episode is brought to you by Lifebeam. Whether going for a run, TRX training, playing a sport, or even hiking, the LifeBEAM smart hat can send precise measurements of your heart rate, steps, and calories to your favorite smartphone app or fitness watch. Find out more at enduranceplanet.com/lifebeam. In this episode, our coaches (Tawnee […]

ATC: Assessing Deadlift Readiness, How Kettlebells Can Improve Aerobic Capacity, Ultra Biking, MAF vs. Polarized Training for Health Management, and More

This episode is brought to you by UCAN Superstarch. Ditch the sugar-based fuel. Take your training, racing and health to the next level and optimize your performance! Also, be sure to check out (and sign up for) Thrive Market, which we mention on the show, and discover great savings on healthy foods. Lucho and Tawnee […]

TriNews: ‘Easiest’ Iron-Distance Courses, Thorsten Goes to Frankfurt, Roth Recap, KPR Update, 5Q, and More

Make sure to check out enduranceplanet.com/shop for amazing deals and also to lend your support to the podcast by shopping through EP! Thorsten and Tawnee are back! After a longer hiatus than expected, TriNews returns with a vengeance to share with you… -A quickie update of highlights in IM racing since our last show in May, […]

ATC: Balance Overreaching and Recovery, Sleep Hacking for Parent-Athletes, Progressing MAF to Avoid Plateau, and More

This episode is brought to you by UCAN Superstarch! Ditch the sugar-based fuel. Take your training, racing and health to the next level and optimize your performance! Find out more at enduranceplanet.com/generation-ucan-superstarch Lucho and Tawnee team up as always, to shoot the endurance breeze, answer your questions and discuss: Lucho’s “MAF assessment run” with all the […]

Alan Couzens, MS: Better Performance Through Smart Training, Plus: Top-Three Tips for Every Athlete to Follow!

This show is brought to you by Sound Probiotics. As an athlete, you are more susceptible to illness due to your intense training. All of your hard work can lead to a weakened immune system, threatening to keep you out of competition. Sound Probiotics can help boost immune function by improving gut health, allowing you to […]

Mike Wardian: 50k World Record, Longevity in Ultrarunning, High-Carb Fueling, and More

Our guest on this show, pro ultrarunner Mike Wardian, uses Inside Tracker for his blood/health testing, and we’re happy to offer our Endurance Planet fans 10% off their Inside Tracker test! To receive your discount email us for the discount code then use that code at checkout when purchasing at insidetracker.com. Plus, check out more […]

ATC: The Best Dynamic Warm-Up Exercises, Help For Desk Jockeys, Fueling with Less When You Burn Fat, and More

This episode is brought to you by Sound Probiotics, the first probiotic created specifically for athletes using research to create a formula of essential probiotic and prebiotic strains to boost athletes’ immunity and gut health. Save 10% and get free shipping and enduranceplanet.com/probiotic. Lucho and Tawnee catch up on training, life and talk about Lucho […]

‘Natural Born Heroes’ with Chris McDougall, Dr. Phil Maffetone and Hal Walter

This episode is brought to you by Generation UCAN Super Starch. Ditch the sugar-based fuel. Take your training, racing and health to the next level and optimize your performance. It’s been six years since Chris McDougall helped make minimalist running more mainstream with “Born to Run.” He’s back with a new book out, called “Natural Born […]

Ronda Collier: HRV for Better Training, Managing Fatigue and Preventing Burnout

Ronda Collier, CEO of SweetWater Health, the makers of the SweetBeatLife heart rate variability (HRV) app, returns to the podcast to talk in detail about the applications of HRV for your endurance training, racing, recovery and fatigue management. These concepts are useful for both coaches and athletes. We last talked to Ronda in fall 2013 […]

Jill Miller: Yoga Tune Up for Endurance Athletes to Prevent Injury, End Pain and Move Better

Jill Miller, the founder of Yoga Tune Up and author of the book Roll Model, joins the show to enlighten us on ways to heal and prevent injuries and pain, as well as feel better, move better and perform better in our sports. Click here to get the same Yoga Tune-Up kit that Tawnee now uses and recommends. […]

TriNews: Farewell Faris, Ironman’s Lottery Illegal, Challenge Oman Gone, and More

New TriNews with Thorsten and Tawnee reporting on trending news in the triathlon world: -Faris Al-Sultan ending his career, we reminisce on his achievements. Hear Faris’ interview with Bob Babbitt after his DNF in Texas http://www.babbittville.com/babbittville-radio/faris-al-sultan/ -Ironman Lottery deemed illegal, get the details and read the article. http://www.justice.gov/usao-mdfl/pr/world-triathlon-corporation-ironman-forfeits-more-27-million-lottery-proceeds  (revenue forfeited? program to be restructured) -WTC’s reply to lottery […]

FASTER Study Series – LCHF Fueling for Athletes

EP covers the most in-depth study ever performed on low-carb, high-fat (LCHF) for athletic performance, titled the FASTER Study, which compares LCHF vs. high-carb diets in highly trained endurance athletes. In this three-part podcast series we are joined by Dr. Jeff Volek (the researcher) and Zach Bitter (study participant and elite ultrarunner) to dive into everything you […]

Ep. 3 Project ZENdurance: Heat Issues, Run Gains, Bagels, Galveston 70.3 and Nutrition Planning

Check out great deals on products and services and support the podcast: www.enduranceplanet.com/shop! Be sure to listen to episodes one & two of Project ZENdurance if you haven’t already! Tawnee catches up with Brett of Zen and the Art of Triathlon before he tackles Galveston 70.3 this weekend. Working recovery into the routine vs. a block of going hard […]

Dr. Phil Maffetone & Dr. Tracy Hoeg: Should We Be Guiding Athletes Based On Current Scientific Knowledge?

Check out enduranceplanet.com/shop for some great deals and savings on a bunch of services and products we love. when you shop with endurance planet you help support the podcast! right now we’re even offering deals on blood testing with inside tracker, memberships to thrive market, the brand new perfect amino which is a better and […]

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

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 […]

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