ATC 219: Do Better Than ‘Just Stretching,’ How to Go From All MAF to a Sprint Race, Programming Interval and Repeat Workouts, and More

September 30, 2016


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On this episode of Ask the Coaches with Tawnee & Lucho:

  • Clarification from ATC 218 on glycogen depletion: Yes, with MAF and being fat-adapted you are more able to spare glycogen and avoid glycogen depletion, but with harder/longer efforts (racing, long bricks, intensity, and 2-6+ hour days) we tap into glycogen for fuel more, thus we deplete more and need to refuel appropriately. Remember: it’s all percentages of fuel being burned; rarely if ever is just fat is being burned for fuel.
  • Praise for the Stacy Sims female-focused podcast. Any recommendations for more female-centered podcasts?
  • With swim, bike and run intervals and repeats, what comes first: Develop the speed with long recoveries and progress the number of intervals from there, or build to the duration of intervals first at a slower speed and progress from there?
  • Repeats and intervals are about speed, yes, but arguably more important is the recovery period!
  • Repeats (3k pace) require full recovery, a 1:4+ work-to-recovery ratio.
  • Intervals (VO2 and 5k pace) are partial recovery, about a 1:1 work-to-recovery ratio.
  • From there it’s threshold (10k-15k pace; FTP/LT), HM, marathon pacing, etc. (adjust for swim or bike).
  • Help for how to sleep well with a noisy upstairs neighbor?!
  • Mention: The noise-cancelling headphones that Tawnee loves
  • Best way to do MAF on the indoor trainer when training for Ironman, and how to program workouts.
  • With MAF focused-training, is it ok to just jump into a sprint triathlon for a tune-up? Can you continue forward with the MAF/IM focus and just show up on sprint race day and let it rip?
  • Why it’s important to “brush up” with strides before doing a sprint so it’s not an abrupt extreme going from MAF to intensity, which may be a shock to the body and risky.
  • Thoughts or advice on long-ride nutrition: before is a high-fat coffee (with butter/egg/coconut oil/cream), and during the ride an electrolyte drink (nuun), UCAN at the 3hr mark, at the 4hr mark working in some carbs like sweet potato or avocado wrap and some Tailwind.
  • Does finishing a long ride with carbs defeat fat-adaptation goals?
  • Short alactic bursts at the end of my runs are great, but is this something of benefit on the bike rides, too?
  • Discussing alactic work in this episode of ATC.
  • Stretching appears to get a bad rap. However, there have to be instances when stretching is good for a person? Such as having notoriously tight hamstrings. So, when is stretching actually good for you? Should it only be dynamic? Is static stretching ever ok?
  • Why we want to promote flexibility, and how to do this beyond stretching.
  • Tightness may be a reflection of your health, such as inflammation, hormonal imbalances, fascia, etc.
  • Sock Doc – No Stretching, Move Naturally
  • Sock Doc – Why To Stop Stretching


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