ATC 226: Add to Your Life (Don’t Restrict) in 2017, Is a MAF or Friel Plan Best For You (Why It Depends), and More

January 6, 2017


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On this episode of Ask the Coaches, the first of 2017:

  • Quick discussion on a great blog post by Steve Magness: What Actually Matters – Concepts of Details?
  • On cleanses as we get into the new year: How about thinking about it a different way and an opportunity to ADD more to your life, not restrict!
  • We are doing New Year cleanse/reset over at, and looking to add and enrich our lives – not just restrict. Tawnee shares a few things she’ll be adding to her 2017 including more turmeric.
  • Some sarcasm and fun from our Swedish friend, PÄR TÖRNHULT
  • If you’re at triathlete, should you bother with all MAF training if you can only train 7hr a week? Or is it not enough of a stimulus? Or can you mix it up? (And those 7 hours include SBR, so less than 50% of that is running.)
  • Is the heart rate associated with LT, AeT, and MAF all the same?
  • The biggest factor that separates MAF from most other approaches to training and setting HR zones is that MAF focuses on METABOLISM to set your target HR, whereas most other approaches focus on the CARDIOVASCULAR system to set zones.
    • MAF wants you to be in fat-burning zones
    • How does this correlate to AeT, i.e. aerobic threshold and LT, lactate threshold
  • MAF training for those healing from plantar fasciitis can be promising to stay injury free
  • MAF progress going from 11:30 to an 8:23 pace at 138 heart rate, but after that it went back up to a 9-9:15 pace then plateaued – what to do?
    • Changing the stimulus: it’s either volume or intensity that needs to change!
  • Followup on the acid reflux issue mentioned in this recent show with Dr. Maffetone.
    • Health specialist chimes in to add advice: “The athlete complaining of reflux said it got bad on the swim and worse on the bike. I would have liked to know how his race day tri suit, aero time and race pace diaphragmatic involvement played into significant increase on pressure of the lower esophageal sphincter. Sometimes we can dial in exactly what we eat but don’t take into consideration how food gets into or stays in our stomachs. Particular attention to pressure around the waistline, aero position, and when/how one eats can also have a significant effect on reflux. Because we are already depleting precious blood supply to the GI system, absence of gravity (swimming and aero position) can take a toll on esophageal motility.”
  • Former power/speed athlete transitioned to endurance and is now doing triathlons and Ironman but unsure of aerobic efficiency. How to decide to go with a MAF-based plan, or Friel, or what… how to choose; how to know; what to do?

One Comment

  • corakeen says:

    I always enjoy your podcast. Thanks!

    You were talking about HRV and HR monitors. You can use the Garmin HR monitor with the Elite HRV app. (I found that I can't have any other bluetooth device turned on at the same time) The Elite HRV app is free. They also offer a HRV course. I'm enjoying it!

    I was also interested in your turmeric shots. I simply pulse turmeric in the food processor, and also pulse ginger and then steep a tea, or mix with coconut milk and warm it up (I live in N.E. so it it nice alternative to hot cocoa). Then I typically eat the turmeric and ginger too! Tell me, if you juice the turmeric how long does it last in the refrigerator?

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