ATC 209: Do You Really Need That Much Strength Training? Plus: Ravenous Hunger Post Race, Bummers About Booze, And More
May 13, 2016
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On this show Tawnee and Lucho catch up on life and answer your questions:
- New research on strength training for to enhance running performance, nothing new but we share the takeaways from this study:
- Trained 2x week in preseason and 1x a week in season, at least 48 hours recovery between
- Subjects: 20 competitive collegiate and national-level distance runners (1500 m – 10,000 m distance)
- Exercises: max strength (back squats) first focus in preseason, explosive strength/speed (jump squats), reactive strength (pogo jumps, drop jumps) followed in season, as well as assistance work i.e. single leg exercises, glute activation and knee stability exercises (RDLs, SL squats, etc)
“increase the athlete’s motor potential, and gradually improve their capacity to use [this] motor potential during the performance of specific competition exercises” (41). Reactive-strength is the most important strength quality for short-, middle- and long-distance running events (42).
- Last show with Maffetone we discussed when to add anaerobic training, and generally it’s when you plateau at MAF and stop seeing progress. But what if you plateau for other reasons? For example, one EP fan tweeted that new runners can plateau from form issues, a good point. How does Lucho handle these things?
- Overcoming issues with downhill running including high hamstring strain. What to do to master downhills?
- Hitting a plateau? For someone who can now seemingly run forever (with the assistance of UCAN, Vespa and conventional sports nutrition), and pace is settling into a groove but not chancing but, what should be done? Add intensity? Polarized training?
- Post-ultra “binge” eating. If you find yourself wanting and craving tons of carbs and food in general after a race what does this mean? When is it time to lay off the celebratory food and get back to clean eating?
- Mention of the Two-Week Test by Maffetone to assess for carb intolerance
- The negative effects of beer, wine and alcohol from a mental and physical standpoint for athletes and otherwise:
- Can become addicting, and a little leads to more and more — Lucho shares his experience
- Changes gut flora and microbiome
- Leaky gut/intestinal permeability
- SIBO risk
- Gastrointestinal symptoms like bloating, gas, abdominal pain, constipation and diarrhea
- Increase burden on liver, to the point where detox pathways and antioxidants are tapped out
- Risk to other organs especially if toxic load and body burden is high
- So what’s the answer? Abstain or practice moderation! Avoid booze after hard training or racing ideally