ATC 221: MAF and Crossfit, IT Band Root Causes & Fixes, 70.3 Racing Before Ironman, and More

October 28, 2016


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

  • Training postpartum, and targeting future triathlons including the LD World Championships in 2017 – feeling fitter, but more strength endurance needed!
  • How to increase strength on the bike to sustain the higher power and not get tired at a moderate RPE?
  • Is it cutting it too close to do a 70.3 half-distance triathlon three weeks before a full Ironman? Pros, cons and how to navigate it with success, including the training that needs to be done leading into the stretch of races.
  • Is it ok to use MAF for run training, as well as do Crossfit? Can you do MAF runs and Crossfit on back-to-back days and yield good results? Or is it a bad idea to do crossfit where heart rate gets all jacked up?
  • Is MAF and Crossfit a good combo for athletes doing Obstacle Course Racing?
  • Racing a 5K run in the unknown altitude of 7,000 feet: How to create the race plan for pacing and HR at the high-elevation race? How can you expect HR to be different?
  • Finding the root cause of chronic IT Band Syndrome and some ideas for self-assessment… Help for a passionate ultrarunner who just wants to run!
  • Case study: A 32-year-old male, 145lbs, who takes good care of himself, low stress, and good diet (paleo). Doing base building for the beginning of marathon training using hear rate. Staying at or below 140BPM and this feels good, but when bumping up to 145-150 BPM (actual MAF) it feels much harder. Is this the point where you must start adding faster workouts? Have my legs forgotten how the faster pace feels?

One Comment

  • Bradley says:

    Re: 32 year case study: I wonder if the discrepancy comes in if his previous marathons were just way over MAF. Maybe he really thrashed himself with the faster marathons. It's obviously possible to push way over one's "seeming" limits.

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