ATC 242: Eating for Very High Volume, Sub-3 Marathon Tips, Benefits of Training by Heart Rate Not Pace, The ‘Special Block’ Beastly Workout and More

September 1, 2017


This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code “enduranceplanet” if you’re shopping at for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick!

Lucho and Tawnee are on for Ask The Coaches 242, on this show:

  • An ultrarunner and professional bike courier is working out 50 hours a week wants to know: What would proper fueling look like for this amount of volume?
    • Eat – a lot!
    • Protein needs for endurance athletes: 1.4-2.g grams or protein per kg of bodyweight; up to 3g pro/kg weight is safe.
    • How many carbs to still be metabolically efficient? It’s all relative to training – don’t go too LCHF when training volume is high.
    • How to train yourself to handle more fuel that your body needs.
    • Study mention: Rethinking the Role of Fat Oxidation
  • Depression and running – is getting that endorphin release a type of therapy?
  • Recovery from overtraining syndrome (overexercising, undereating) and not able to get back to past fitness despite years of recovery, what could be going on?
    • Can overtraining syndrome permanently damage your central nervous system?
    • Looking at overtraining recovery holistically and getting back to healthy training – are there other health imbalances that may need fixing and could be holding you back?
    • Are your blood tests really “fine”? There are different ways to interpret blood tests, and athletes are looking for optimal and need the right kind of practitioner to help.
    • Talking to a functional doctor or doctor who specializes in sports medicine may give you the answers you need.
    • When we recover, don’t focus on paces that you once could do, focus on your wellbeing, heart rate training and what your body allows now!
  • 36 year-old male targeting a 2:50 fall marathon – using MAF and questions on training runs and pacing:
    • Make sure your long runs are appropriate to race distance – don’t cut it too short!
    • What pace should tempo runs be at? Are race pace and tempo the same?
    • If you have a realistic goal for you marathon, you need to train at goal race pace, in this case a 2:50 marathon requires training at a 6:29/m pace — it’s not about heart rate in this scenario!
    • However, don’t attempt crazy paces if they’re not appropriate to your fitness. Most of us shouldn’t arbitrarily pick a pace and train at that – we should train at heart rate and develop fitness appropriately, let paces fall into place from there and choose race pace wisely – you still need to be aerobic for a marathon!
    • Practicing race day fuel in training is mandatory!
    • Use nutrition at your goal race pace so you know what your gut can handle and also to train the gut.
  • Lucho mentioned a marathon prep workout where you do a double run of two half marathons in one day – what are the details on executing this?
    • The “Special Block” by Renato Canova
    • Do this 4-5 weeks out from race, no closer
    • 3-6 miles warmup
    • Then 7-10 miles at goal race pace
    • Chill
    • Repeat in evening
  • Can we get back to race paces we once knew, even if we’re now in our 40s?
    • 49-year-old male athlete trying to get back to peak fitness he once knew
    • History of heart attack but getting healthy now.
    • Gained weight over the years; would dropping some weight and getting back under 200 lbs help?
    • Clean eating and lifestyle adjustments.
    • The role of crossfit and strength training when your main goals are running-related.

Add your thoughts

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.