ATC 305: The Case For Strength Training (Even When Research Says It Doesn’t Help), Realistic Race Goals, Approaching Youth Sport Coaches, and 24 Hours of Pullups–Say What?

February 14, 2020
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Announcements

Next MAF Meetup:

  • 8am PT April 18th at Laguna Beach High School

Siri Lindley needs your help!

Follow-up from ATC 304 on athletes with meniscus issues/osteoarthritis:

  • Top tips for managing running training load with folks who have knee osteoarthritis
    • Shorter, more frequent runs
    • Slow down
    • Avoid downhills
    • Progressions: volume first

Strength training discussion:

  • When we see studies that say strength & conditioning (S&C) did not protect against injuries for runners, does that mean we can and should skip S&C because it’s not effective at preventing injury? Or is it something else that’s faulty in a study like this (e.g. poor programming/doing dumb stuff/lack of specificity, overtraining in running, lack of recovery, etc.)?
  • This study says: “Injury frequency was associated with typical weekly running volume and run frequency. Strength and conditioning did not seem to confer a protection against the number of injuries the runners experienced. Practitioners working with distance runners should critically evaluate the current S&C practices of their athletes, to ensure that activities prescribed have a sound evidence-based rationale.”
  • What the coaches say:
    • Study facts:
      • 667 total included m/f
      • 67% were doing 5k to HM
      • 67.4% injured in last year
      • Stretching and core work most popular
      • 2/3 of respondents did some type of resistance training
      • S&C did not seem to be associated with lower injury rates, but higher running volume was correlated with a higher injury rate.

Ray P. asks:

Creating Realistic Race Goals

I’ve enjoyed listen to your show and have gained a lot of knowledge as I continue through the MAF method. I’ve recently done several months of MAF zone running in preparation for the Fargo Half Marathon on 9 May. My question is how to properly set realistic, but challenging, goals for the race. I recently ran a 5k in 28:59 (yes I’m proud of that 1 second below 29:00) and would like to set proper goals for the half. I’m using the 16 week Garmin Half Marathon Level 2 heart rate plan where I use the MAF zone any time the plan calls for easy and long runs.

What the Coaches say:

  • Start using your expected/goal pace range for the half-marathon during your long run and notice how it feels. Can you conceptualize yourself holding that pace for 13.1 miles? You will get faster on your long runs as you continue to train.
  • Test your fitness growth every few weeks with a 5K; the frequency of doing this depends upon your fitness level and volume.
  • Consider your goal pace in relation to your MAF. There are a lot of variables here.

Craig asks:

What to do when your kid’s coach gives poor or inaccurate information?

For all parents of child athletes (or one-day athletes) out there-As Cora gets older and eventually into sports, what will you do when the information coaches give is old and inaccurate? Like eating fat is bad. Or to static stretch before a game. Will you step in? This is probably an issue many of us EP educated athletes will face one day, you included.

What the Coaches say:

  • Negate easy stuff like, “Fat is bad” to your kid at home. Having conversations at home is key. For example, if your kid is getting exposed to Gatorade at practices and games, have a dialogue with them about sugar.
  • Don’t contradict the coach in front of everyone at practice.
  • Don’t interfere in a coach’s program unless they’re doing harm. Even then, try to have a tactful, non-confrontational conversation.

Chad B. asks:

Preparing for a 24hr event

I am preparing for a 24 hr event doing pull-ups looking to break the record, but I wanted to try to review some training and nutrition for preparing for that event. Can you share what might be a good process to increase volume of work in prep? If the event is 24 hrs should you build up to a 12 hr training session?

What the Coaches say:

  • Do NOT do a 12-hour training session.
  • Progressive overload is an important concept here.
  • Grip strength is clearly key.
  • Definitely eat a lot of protein (3g per kg of bodyweight) 😉
  • Hire a nutritionist of some kind to outline a plan (including supplements).
  • Cutting weight in the last 8-weeks will be important.
  • Heavy loaded pull-ups will be a helpful training technique (developing critical power).
  • Rowing might be a good way to build endurance. Or some kind of cardio/strength interval training.
  • Isometrics and eccentric exercises will be helpful.
  • Don’t neglect antagonist muscles.
  • Lower back and glutes help stabilize pull-ups.