ATC 253: Benefits to Boosting Lactate Threshold, Hills v. Speedwork, Zone 2 and Ironman, Fat Malabsorption Issues, and More
February 2, 2018
This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for an added kick!
Join the Endurance Planet crew for a race experience of a lifetime! This year we’re hosting three Ragnar teams: an ultra team and regular-distance team at Ragnar SoCal on April 6-7, and a regular team at Ragnar Cape Cod on May 11-12. Lucho, Tawnee and some awesome athletes will all be together for an unforgettable weekend. To get the details and join the team email firstname.lastname@example.org
. Need more convincing? Listen to some of our Ragnar podcasts here
and watch a video of the experience here
On this episode of Ask The Coaches:
- No more KPR (points system) for the Ironman World Championships and 70.3 World Championships, after the 2018 races. It is going back to a slot allocation system for pros! Our thoughts, and why we think this is a great thing.
- Zone 2 and Ironman:
- Is Z2 the right effort for Ironman?
- What happens when Z2 ends up being painfully slow on both the bike and run – despite training 10-15 hours a week at 80% Z2?
- If you’re walking the IM marathon does this mean you’re not aerobically fit? Or is it cardiac drift? Or more training needed? Or what?
- The importance of the long workouts for Ironman training.
- How to prep if you know you’ll be close to the cutoff times in an IM.
- Regaining mental toughness:
- When you lose the desire to push it – why and how to get it back?
- Will 20 x 20 milers help? In particular if a BQ is a goal.
- How to get back the ability to enjoy a little suffering, and why a little suffering is good stuff for all of us.
- How to overcome the desire to give up and slow down.
- What is the best way to incorporate hills into speed training?
- Track and hills: Is there a way to get the best of both worlds in one workout? Or best to do hills on one day speed on another?
- The benefits of running the downhills on your hill repeats to build fitness.
- Differences between short hill repeats (less than 1/2 mile) to long hill repeats (up to a few miles) and how to pace each – short = VO2max; long = tempo.
- Fat malabsorption issues
- What if you want to go low carb or Paleo but suffer from fat malabsorption?
- Figure out gut issues that are causing the issues digesting and absorbing fat!
- Usually FM related to: liver congestion (bile production). gallbladder insufficiency (bile release), or pancreas insufficiency (enzymes in pancreas help digest fat).
- Tests: GI Effects, GP OAT, and a good functional practitioner to guide you.
- Podcast with BG on how much fat we can absorb in a given feeding.
- Does your lactate threshold HR change with increased fitness? Or does LTHR stay fairly constant? And how does this apply to setting marathon HR targets?
- LTHR will change with increased fitness due to the ability to better handle and clear lactate.
- But for a marathon, there’s more to setting goal HR and pace than LTHR.
- Zone 2 & 3 training can benefit LTHR, as can training at LT.
Podcast: Play in new window | Download
Subscribe: Apple Podcasts | Android |