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