ATC 236: Fueling a Fat-Adapted Marathon, Recovery Priorities, Adding X-Training To Build Volume, and More

May 26, 2017


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  • If fat-adapted and for long training runs fueling with UCAN, Vespa, Nuun, and water, do you still need to add more carbs/sugar during a marathon to account for higher heart rates or cardiac drift?
  • UCAN’s tips for fueling a marathon.
  • Nutrition tips for running a marathon 10-15 seconds faster than MAF pace.
  • Tips for training for a sandy ultra (Badwater Cape Fear) and the best way to build specific strength for sand running when you don’t have access to sandy beaches to train on.
  • Are 3 mile MAF runs enough of a stimulus to elicit a change in fitness? Why it depends and for whom would 3 miles be great and for whom would it be not enough?
  • Since the success of a MAF program is heavily dependent on volume but ramping up hours too quickly is dangerous, adding in some elliptical training seems wise to strengthen your aerobic base but not risk injury….
    • Does doing MAF on the elliptical for 60-plus minutes complement MAF running training or would this not be enough of a stimulus?
    • Would it be better crosstraining than the MAF on the bike?
  • Is MAF right for me or should I add more intensity? “I work out for health but also to be able to compete with my friends on MTB races (and the occasional run). I have to balance training with a full time job and family of four kids. So I get between 2-6 workouts per week, it varies a lot.”
  • Periodizing MAF based on your time availability and goals.
  • Recovery tips…
    • What’s Lucho prioritizing with his recovery these days?
    • Nutrition: eating/supplementing after a long run?
    • Stretching: when to stretch, mobility practice, yoga, etc?
    • Rest day: what’s the best to do?
    • Other: contrast bathing, cold therapy, sauna?

One Comment

  • Michael says:

    My age is just about 60. I have been an endurance athlete for over 20 years. Using 180-60 and adding 5 more beats, I am trying to target a 115-125 heart rate. However, my normal easy “all day” runs without looking at my watch are about 115 bpm. If I increase my pace so that I approach 120 or even 125 bpm, my actual running pace would enter tempo pace. I have the opposite situation that I’ve read from most people using MAF. I need to speed up to hit my HR target, not slow down. Any advice?

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