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

August 8, 2014
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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 melt
-Using Maffetone’s 180 Formula for master’s athletes. More info at: http://philmaffetone.com/180-formula.
-Should you do speedwork for Ironman training (and if so, appropriate workouts)
-Effective run works for final phase of Ironman training
-Liquid nutrition: what’s effective and healthy? natural homemade concoctions, UCan, coconut water, for those who are fat adapted?
-Percent of FTP for half-ironmans – what’s the best intensity and why it depends
-Aquabike half races: what percent of FTP to ride at with no run off the bike?
-How does your bike split time (or predicted bike split) play a role in the watts you should hold on the bike, your percentage of FTP,
-Running streaks: yay or nay?
-How to hit 1,000 watts on the bike – Lucho style
-7 exercises to avoid in the gym (via Huffington Post) http://www.huffingtonpost.com/2014/08/04/exercise-fitness-expert-pet-peeves_n_5641513.html
-How to get in shape for a 400k ultra
-Ironman training with limited bike experience
-Training techniques for 100k – using concepts of MAF and Canova for most bang for your buck
-Avoiding risk in ultra racing: longtime ultra-runner coming off foot injury and now leading into another 12-hour run race; how much running is needed in final few weeks and should you shut it down to be conservative for a better race day?
-Avoiding stomach slosh in an ironman in the heat; role of intensity in training and racing
-Calories per hour on the bike in an Ironman,
-The magic of coke while racing
-and more!
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