Unfortunately we’re unable to do Ragnar Cape Cod this year but we still have an entry. If anybody is interested in… twitter.com/i/web/status/9…
On this show: Get your pens and paper ready to take notes; Dr. Phil Maffetone joins to help you dial in your taper, set a realistic goal race pace (especially for the marathon) and teach you to train MAF-style for ultras.
Plus: find out the #1 way get faster and perform better without changing your training nor training more (hint, the answer is near the end of the show).
Maffetone on Tapering:
-Ironman – 2 weeks out (not 3-4 week taper; why?)
-Marathon – taper a week out to 10 days,
-Last long run a week out is shorter with more recovery days before/after,
-50-70% reduction in volume,
-Before a marathon: 2 days off from running (walk, swim, cycle?)
-Add any anaerobic/intensity intervals? or ditch that?
-Plus: Why Maffetone advises to add 7-second pickups during taper, and why 7 seconds?
Using MAF to Set Goal Race Pace:
-How to figure it out via MAF test? MAF runs?
–Marathon pace: 10-15 sec faster than MAF test pace,
-10k: ~1.5 minute faster pace than MAF test,
-Don’t let goal pace stress you out,
-Why it’s ok to finish feeling like you could have gone harder.
Ironman Marathon Race Pace?
-Can we predict it?
-Goal of Ironman: swim hard, ride bike at MAF, run based on experience in training/racing not HR,
-HR is an ineffective guide for the IM marathon, why?
-If no HR then go by what??
-Gauging goal pace by experience.
Half-Ironman HR Guidelines:
-HR on the bike?
-HR on the run?
-Setting pace goals on the run.
MAF Method for Ultrarunning:
-What is the biggest stress in training and racing? SPEED,
-Ultra removes that giant stressor,
-Add in training at 10 beats under MAF,
-Goal: build low-level base,
-Role and benefit of walking,
-The 10-mile MAF test,
-Volume needs for ultra training,
-Do you really need more time, more miles to train for ultra?
-Why you need to eat & burn even more fat for ultra,
-Key: Change your metabolism for more fat-burning.
-Using a recovery run to gauge adaptations to running,