Coaching

This tag is associated with 103 posts

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 […]

ATC: Law of Diminishing Returns For Long Workouts, Should You Use Heart Rate in a Half-Ironman, Build a Stronger Ironman Run, Reverse Triathlon Strategy, Weighted Vests and More

Lucho and Tawnee team up for Ask the Coaches to chat and answer your questions: -Recap, stories and shoutouts from Oceanside 70.3 and Carlsbad 5000 -Back to back 70.3 racing with hopes of World Champ qualification – stragegizing -How much volume is OK without it negatively affecting key/more intense workouts -Massage in between back to […]

ATC: Tips for Stronger Cycling, Pros and Cons of Pre-Race Massage, Longest Swim for Half-Ironmans, Bike Commuting for Training, Crush it in Triathlon and Marathons, and More!

Lucho and Tawnee team up for “Ask The Coaches” to answer your questions on: -Planning a season around half-Ironman and marathon racing, and why “getting ahead” in run training is a great idea -What does it mean (and say about your level of fitness or lackthereof) when your Z2 HR from a typical Joe Friel/LTHR […]

ATU: Golden Rule of Running, Cadence Work Using a Metronome, Why You Should Rotate Run Shoes, Improve Tempo, Bearded Runners, And More

Lucho and Tawnee team up to answer your questions on: . -Beard talk, and Lucho’s beard -When MAF pace is closing the gap on my tempo pace, how do you push out tempo pace? What % of weekly mileage should be tempo, speed, or hills? -Back-to-back races: Running 16 miles, then mountain biking 32 miles. How […]

ATC: Lucho on Leadman 2015, Maximize Short- and Long-Course Triathlon Performance This Season, Mastering The Swim Kick, Nutrition for Ironman, Changing Running Shoes, and More

Lucho and Tawnee present this episode of Ask The Coaches, featuring an intro talk about Lucho’s plan to return to racing! Specifically his goals for Leadman 2015, how he’ll manage it in his life and family, and more. Answers to your questions on: -Advice on how to approach training for optimal performance in short-course and long-course […]

ATU: When Intensity is Appropriate for Ultra Training, Build Strong and Stable Hips, More on Heart Rate Zones, Threshold Talk and More

Lucho and Tawnee for Ask the Ultrarunner with answers to your questions on: . -Stick to just MAF for ~28 weeks until a 100-mile Ultra run? Or add intensity/anaerobic work? -Having trouble keeping HR in MAF/higher near end of long runs (20+ miles) – why? -Muscular imbalances in hip external rotators highlighted by single-leg squats […]

ATC: Lucho’s Guide To Heart Rate Training, Improve VO2max in 7 Sessions, Causes and Remedies for Groin Pain, Common First-Timer Ironman Mistakes, Mighty Mitochondria, and More

Lucho and Tawnee join to answer your questions on: . -Racing an Xterra, 70.3, and Ironman in one season: When to ride the MTB vs. road/tri bike? Is a 3hr ride a 3hr ride regardless of the bike? -Three-year plan to try and qualify for Kona in the 40-44 age group for a reasonably well […]

ATC: Master Single-Leg Drill on the Bike, Quality Strength in Less than 20min, Which is Better – Fartlek vs. Intervals, Fueling for Multi-Day Races, and More

Lucho and Tawnee team up to answer your questions on: -Single-leg drill on the bike – whether do in aero or sitting up, and more on how to perfect this drill and your cycling pedal stroke -Will 70.3 training hinder performance in an upcoming ultra -Why eccentric contractions on downhill running kill your quads and […]

ATU: Heart Rate or Perceived Effort to Guide Your Ultra, Are Trail Shoes Necessary, Periodization 101, The Top Ultra Books and Movies, and More

Lucho and Tawnee answer your questions on: -What are a good ways to reintroduce some hard efforts or speed work into runs after offseason and/or a long base phase -Good books and movies about ultrarunning -How should one train for the Hardrock Hundred Endurance Run; are track workouts good or bad, should all focus be on hiking […]

ATU: Christmas Traditions, MAF or LTHR to Guide HR Zones for Ultras, Training for an Ultra Bike Event, Couch to 100-miler Plan, And More

Special Christmas edition of ATU! Lucho and Tawnee chatted Christmas Eve about their family holiday traditions and outlook on Xmas workouts, and to give answers to your questions on: -How to train for your first 100k with only 13 weeks to go -Using MAF or LTHR to guide HR zones -Aiming to qualify for Boston […]

Jennifer Sage: Your Complete Guide to Indoor Cycling Classes, With Do’s and Don’ts for Athletes, Resources and More

We welcome Jennifer Sage, longtime indoor cycling instructor and founder of the Indoor Cycling Association, who will share some great insight on the world of stationary bike classes with tips on finding the right class, what “trends” to avoid, power and watts, biomechanics of stationary riding, techniques for athletes, enhancing hill climbing skills, customizing your […]

ATC: Should We Be Icing for Recovery, How Lydiard Can Help You, Inspiring Training Partners, Become More Durable, HR on Bike Vs. Run, When MAF is Too Slow, and More

Lucho and Tawnee answer your questions on :   -Quad cramping on runs after a bike -Can’t get HR up on bike, and HR differences in bike vs. run -concepts of Lydiard’s training and comparing that with MAF -losing extreme fitness in offseason and how to mitigate those losses -a few training partners who’ve inspired […]

ATU: Combat Tight Calves, WS100 Planning, Rehabbing an Achilles Rupture, Reverse Tapering, Metatarsal Fractures, and IPA Talk

On this episode Lucho and Tawnee answer your questions on: -ways to prevent foot drag on trail running and exercises to mimic high knee drive for strong and flexible muscles -what might be causing the consistent soreness in the calves and how to combat (mention of Mobility WOD) -a big run race schedule leading up […]

ATC: Build Your Best Bike Setup, Reverse Triathlons, Side Stitch Remedies, Fasted Running, Research on CrossFit Injury Rates, Exercises for Imbalances and More

On this show we answer your questions on: -prioritizing advantages for the bike: wheels, frame weight, bike type, aero helmet, etc -our top picks for bucket list races -thoughts on reverse triathlons -mimicking the pre-race sedentary corral scenario in training by not warming up – smart or dumb -help for side stitches -cardiac drift and […]

ATU: Criteria for Choosing Your First Ultra, Hardrock Removing Leadville as a Qualifier, Key Long Runs 6 Weeks Out, Increasing Efficiency For Older Athletes, and More

A look back at our annual Thanksgiving Day workouts, half-marathon and 70.3 training after hamstring surgery, choosing your first 100-miler and criteria (and what Lucho did for his first), how to get into coaching, Hardrock removing Leadville/WS100 as qualifiers and Lucho’s take, long runs in final 6 weeks before and ultra, protect your knees/body for […]

ATC: Strengthen Ankles and Shoulders, Cure Hip Drop While Running, Hormone Talk, How To Gradually Build Bike/Run Mileage, Going From Tri to Ultras and More

Lucho and Tawnee give answers to your questions on: -Building strong ankles that currently get sore from running; -What does “endocrine system being fried” mean plus info on adrenal fatigue and other hormonal issues; -How to safely build run and bike mileage for long-course triathlon and still recover well; -Training when you’re sick: to do […]

Brett Blankner of the ‘Zen and the Art of Triathlon’ Podcast on Getting the Most From Yourself, Training Tips, His Journey in Sport and Much More

We’re joined by Brett Blankner, host of the popular podcast, Zen and the Art of Triathlon, the longest running triathlon podcast around. On this show we get to know Brett, how he got starting in podcasting with the zen angle, and his athletic resume. We also hear tips from Brett on living a zen-lifestyle as […]

ATU: Top Running Books, Essential Strength Exercises, 180 Formula For Older Athletes, Can You Adapt to Less Hydration, and More

Lucho and Tawnee answer your questions on if you can use sex for a workout, is there a benefit of under hydrating to adapt for ultra racing or always take in fluids, basic strength training outside the gym, redemption races, the 180 formula for older athletes, winter track team training help, using running to be […]

Kona Exclusive: Pro Triathlete Kim Schwabenbauer on Making the KPR Cutoff, Thoughts on the System, Plus Her Life as a Coach, Nutritionist and More

Kona lives on at EP! On this special episode we’re joined by professional triathlete and business owner Kim Schwabenbauer to talk about her experience racing in the Ironman World Championships this year (her third time racing Hawaii, but first as a pro). Kim was one of the final women to make the cut off in the […]

ATC: Low or High Intensity for Ironman Training and Figuring Out Your Formula, Training Tips to Fight Aging, When to Resume Training, Yay or Nay on Marathon Before IM, Tackling a 200-Mile ‘Dirty’ Bike Race and More

Lucho and Tawnee tackle your questions on: -Ironman training: all Z1/Z2/MAF or do higher intensities? -The aging athlete and ways to combat getting older -How many sessions a week of each discipline for triathlon -When to start training for your triathlon next season -training for your first a sprint distance, and where to start -offesason: […]

ATU: Get More Efficient on Hills, Short MAF Runs and Are They Worth It, Structuring Leadman Training, A Closer Look at RER Values, and More

Improving your marathon when you’re good on speed and lacking endurance, having a hard time keeping HR down on hills during trail runs and what to do to get more efficient aerobically when climbing, specific workouts in the last 5 weeks leading up to a hilly ultra, short MAF runs of under an hour and are […]

ATC: Reverse vs. Traditional Periodization, Tackling the Offseason, Structure Your Non-Training Hours, Nail a Faster Run in Long-Course Triathlon and More

We’re back! Loaded episode with answers to your questions on what can you do for exercise/strength with a broken hand/wrist, benefits/negatives of minimalist shoes and when to wear them, problem with MAP, reverse periodization v traditional  periodization and when it’s appropriate to use one vs. the other (hint: race distance/intensity matters!), build up cold-weather resistance and hypothermia in an ultra, training […]

ATU: For Care 101, Beach Running, Returning From Injury, Motivation in Offseason, How Low Can MAF Volume Be, Transitioning to MAF Training and More

We answer your questions on how best to return to running after injury when marathon is the goal, when/if is it appropriate to switch to MAF training while still in race season, why you’d be getting major fatigue/soreness in upper thigh after runs, training for an ultra on the beach/sand and how much training on […]

ATC: Starting Up Again After Ironman (How Soon?), Offseason Training Tips for Run and Bike, Yoga or Weights, Race Week HRV, and More

We discuss how to get back to training after an Ironman for some late-season shorter races, yoga and Pilates for endurance sports (compared with weight training), how much running and biking in the offseason to hold onto fitness,  best bike intervals to do to increase threshold in the off season and at what intensity, how to […]

ATU: Training for Hills in Flat Lands, Ditching the Tempo, Approach to Coaching Kids and Teens, Ready For a 100-miler – Now What To Do, and More

Lucho joins the show to answer your questions on how to train for hills when you live in a flat area, if the long tempo is beating you down to the ground should you skip it for MAF instead, training a high schooler for a 6km race, training kids ages 6-12 for a 5km race, […]

ATC: Racing by Watts v. Heart Rate, Hitting ‘Zone 5′ HR on the Bike, Guide to Buying Headlamps, ‘Normal’ Fatigue vs. Energy Depletion, 70.3 Worlds Recap and More

Figuring out why you’re fatigued and how blood testing can give answers and insight, what’s keeping you from hitting Zone 5 HR on your bike hill repeat workout, how do you deal mentally with injury close to race day, using MAF vs LT testing to determine HR zones, trouble getting HR up unless sugar is involved, using […]

ATU: Fighting Fatigue – Are You Overtraining or Should You Keep Going, Seeking Redemption When Your ‘A’ Race Fails, Props to Diana Nyad and More

On this episode we give some props to ultra-swimmer Diana Nyad and also discuss CGI’s decision to end elite funding to runners (fast forward to the end for this), and we answer your questions: if your A race flops do you take advantage of fitness and sign up for another race or take the offseason, […]

ATC: Compression Sleeves or Socks, Master the Final Miles in a Marathon, Best Squats for Cyclists, Ideal Timing Between Long Runs, Practical Use of HRV, Bulletproof Coffee, and More

How to train effectively for speedgolf, with limited time before a race is it best to stick to MAF/aerobic training or do higher intensity training or both, compression sleeves or socks for long races, what’s best for cycling/endurance athletes: front squat v. back squat and other effective strength exercises, clinchers or tubulars, the best ways to incorporate heart […]

ATC: Fatigue Explained: What Is It, How To Recognize It, Manage It, and Recover From It; Plus ‘Big Day’ Workouts and More

Lots of talk on fatigue today and how to manage it. Our thoughts on the Outside Magazine article “Stress Tested” by Alex Hutchinson, update on Leadman, what is fatigue (and manage, reduce or eliminate it) and the concept of central governor, fatigued and run is pace getting slower — what to do, ‘Big Day’ training according to Joe Friel and […]

ATU: Preventing Foot Blisters, Speedwork for Ultras, Chia as Endurance Fuel, Prep for an Ultra Obstacle Race, Going Long on Treadmills, and More

Preventing and managing foot blisters, training and recovery between races that are close together, running long distance in Newtons vs. other shoes and foot plant, speedwork for ultras, chia for endurance training, prep for an ultra obstacle race, biking as part of a buildup for a 100-mile ultra run, training for Rim to Rim to […]

ATC: Holla for Hokas, When and When Not to Stretch, Properly Increasing Run Volume, Unloading Fatigue, Tri or Road Bike for Newbies, and Much More

Answers to your questions on Hoka One One shoes and are they worth it or not, alleviating cramps on the swim, tapering before a 60k, when to stretch and other alternatives to stretching pre and post workout, what to do when MAF makes you so slow that it’s hurting run stride and causing injury, tips […]

ATU: The Pooping Runner, Habits of Ultrarunners, Using HR for Ultra Pacing, Ultras in Heat, and More

New Ask the Ultrarunner featuring a little chat on newsworthy items including, the pooping female runner who’s been in the news, article discussion: Exercise Habits of Ultrarunners (published in the Journal of Strength and Conditioning), as well as questions to your answers on using heart rate/MAF as a guide for ultra pacing, how to figure out your […]

ATC: Reaching Race Weight Safely, Is Your Hard Group Session Killing MAF Training, Weights Before or After Running, Ironman at Altitude, Key Short-Course Tri Run Workouts, and More

Lucho joins to answer your questions on what does race day insurance actually do for you, swimming into a strong current, sticking to Z2 per the coach’s request, does a weekly hard group ride kill MAF training, training for an Ironman at altitude, does lung training help for high altitude racing, what to do about […]

ATU: Handling the Heat, Finding Motivation When Defeated, Tips to Train for Hills, And More

How to train in the heat and prepare for a hot race and also avoid heat illnesses; exercises and techniques to mimic and train for hill running; heart rate issues and inconsistencies with MAF, LT, and HR zones; tips to overcome mental weakness, lack of confidence, decreased motivation and desire to train and race; stacking up MAF HR […]

ATC: Triathlon-Related Deaths and Should That Stop You, Predicting Ironman Finishing Time, Combating Adrenal Fatigue, Frustrations with Running Speed and More

Lucho joins to give our opinions on a recent article on titles “Men Over 40 Should Think Twice About Running Triathlons” and why we think it’s … well tune in to find our options… (article link: http://www.bloomberg.com/news/2013-06-20/men-over-40-should-think-twice-before-running-triathlons.html), how to keep Z2 on hills, using formulas to predict IM finishing time and other approaches to figuring out […]

ATU: Poop Problems When Running, Race Amnesia, Top Tips for Your First 100-mile Ultra and More

On this episode we talk about what you can do to stop the urge to poop while running long, why would you lose memory of a race experience and is that cause for concern, can bike substitute running when injured, top tips for your first 100 miler, exercises and tips for meniscus tear, adjusting MAF […]

ATC: Planning a Rest Week, Nail Your Taper, Key 70.3 Workouts, Swim Straight, Altitude Masks For Training and More

How to properly add unload weeks into a triathlon training and the volume, top “taper” workouts and what to avoid in training before a big race, keys workouts for 70.3 racing to do 4-6 weeks before the race, switching from marathon racing to 10k racing, do altitude training masks work, is one day of altitutde training effective for […]

ATU: Injury-Free Tips To Build Ultra Endurance, Maffetone’s ‘Two Week Test,’ Staying Active While Injured, and More

How to explain a huge improvement in MAF pace in a short time (and is the drop just due to being fresh), should you scale back run volume if weight has increased to avoid injury, using pole in ultra events, H2PRO electrolyte tablets, Maffetone’s two-week test for clean eating, VO2 max workouts for marathon training, how to […]

ATC: Can All Your IM Training Be at Zone 2/MAF, Managing Cardiac Drift, Striving for Kona, and More

WHy does cardiac drift occur and how to mitigate effects, heat acclimatization tips, how to prevent a high HR in swim training, zone 2 training for Ironman, when to incorporate speed training in the season, what it takes to qualify for Kona, what kind of training should you do between back to back long endurance […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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, […]

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, […]

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 […]

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 […]

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