ATC: Training to Train, Road vs. Tri Bike for Hilly Ironmans, Old-School Marathon Training Plans, Holy Shoes?! And More

July 19, 2014

This episode of Ask the Coaches (ATC) is brought to you by Conquer Bikes, the only fully custom wheels around. Find out more and build yours now at

Lucho and Tawnee are back for ATC. On this show they catch up and answer your questions on:

-Running shoe issue: Why would running shoes be blowing out at the sides of the shoes in the toe box? Doesn’t matter brand of shoe.
-Planning Ironman training into a work schedule in which shift hours are always changing — how to maximize performance and recovery? Is it more important to get in the long days/recovery days in the proper order OR the time in the saddle/time on your feet for endurance races?
-Training to train, and how should an experienced athlete start preparing for the 2015 Leadville 100 Run now (it is 14 months out) in terms of volume/intensity/and exercise plan. Running, strength training focus, etc.
-Running off the bike vs. open running races.
-Planning multiple triathlon/running races in the schedule for ideal performance and recovery.
-Training help for Ironman Maryland — currently training 20+hrs a weeks with 2 FTP bike sessions (1.5 hrs total), lots of tempo rides, running 50mpw+ with one quality session. Back off on the quality session for the run to help avoid injury or overtraining?
-Mention of Dr. Maffetone’s new book on a sub-2:00 marathon!
-Thoughts on a non-periodized style of marathon program that Australia’s Rob De Castella followed as well as Steve Moneghetti, who were 2:07/2.08 runners. They did the same training week in week out with very little variation at all. They only freshened up before major races. Each week they would do 6 easy miles in the morning Monday to Saturday and a Sunday long run of 21 miler with an extra 6 miles in the afternoon to get to 27miles. Monday pm was an easy 10miles Tuesday pm was a 20-30min hard hill with a 10min after at race pace. Or monas Fartlek. Wednesday pm was a 18mile long run Thursday pm was another quality of about 8 x 400m around the 5km mark, Friday was a easy 10miler. Saturday arvo a race or another short quality session then the long run Sunday.
-Juggling marathon and 70.3 training
-Should you buy a tri bike for an Ironman or will you be ok on a road bike? Why do either? When is a road bike the better choice? How do hilly courses like Ironman Lake Tahoe play a role in the decision on which bike?

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