ATC 210: Easy Breakfast Inspiration, Training to Target IM Run Goal Pace, and Do We Need More Data Tracking

May 27, 2016

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Lucho and Tawnee discuss and answer the following for ATC 210:

• Ideas for high-fat low-carb breakfasts that are quick, easy and convenient. See below for Tawnee’s high-fat breakfast smoothie recipe.
• Seeing MAF improvements on the run, but MAF on the bike is tough! But MAF on the bike is really tough and fatiguing. What to do? Decrease HR on the bike and just keep it at to adapt?
• Experienced Ironman athlete looking to improve run even more by doing MAF and tempo runs. Could the slow training (slower than goal pace) and fast training (faster than goal pace) help develop more efficiency at target race pace?
• Discussing the purpose of “Efficiency Factor” (EF) and how an athlete can properly interpret the data.
• Discussing the purpose and potential value of rTSS for the run, what it means and is it necessary. How to calculate without a GPS watch.
• More resources on EF and rTSS:
  • Efficiency Factor and Decoupling
  • EF in Running
  • What is Normalized Graded Pace
  • “As the EF rises, aerobic fitness is improving. As it falls, aerobic fitness is decreasing. Of course, the workouts you’re comparing should be similar, meaning the course and terrain were about the same as well as the weather, your effort and a number of other elements that typically affect heart rate such as caffeine, lifestyle stress, altitude and more.”
  • “One of the best workouts for applying the EF concept is a workout I call the aerobic threshold (AeT) run. Warm-up and then run for a standard duration, such as 30 minutes, on a standard course while keeping your heart rate 28 to 32 bpm below your lactate/anaerobic threshold heart rate. This is roughly your aerobic threshold. By recording your EF for that workout portion and repeating this workout frequently you will be able to determine your aerobic fitness progress.”
• How to mitigate the negative effects of racing in high heat. Tawnee wrote an article for Competitor.com, How Heat & Humidity Affect Performance, but how about some practical advice to help with heat issues!

• Tawnee’s Easy Creamy High-Fat Breakfast Smoothie:
  • 1/2-1 avocado
  • 2 tbsp raw coconut butter
  • 1/4-1/2 cup coconut milk (from BPA free can)
  • 2-3 tbsp Great Lake Collagen Powder or protein powder of choice
  • Dash vanilla
  • Liberal shake of cinnamon
  • Dash nutmeg
  • 5 ice cubes
  • Extra water as needed to get to desired thickness
  • Optional: Add frozen organic blueberries or leafy greens, and if you need to add a bit of stevia or sweetener of choice
  • Blend all ingredients in high-powered blender like vitamix. Serve immediately.
  • Top with unsweetened coconut flakes, raw crushed nuts, unsweetened cacao nibs, or a clean paleo granola.

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