ATC: Let Your Race Choose You, Combining Ultra and Marathon Training, Meditation for Insomina, and More

September 4, 2015
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meditationOn this 192nd episode of Ask the Coaches:

-Tawnee’s Easy Green Smoothie recipe:
1 cup cold water
1/2 avocado
1” cube ginger root (or less if desired)
2 scoops Mt. Capra protein powder (email us to get an exclusive 10% discount code for Mt. Capra)
1 tbsp great lakes collagen
1 tbsp chia seeds
1/2 tbsp maca powder
3 dino kale leaves
1 tsp cinnamon shake
1/4 tsp sea salt
5-7 ice cubes
optional: extra greens, 1/4 cucumber, berries or sweetener (to taste)
…Blend and enjoy!

Nutrition: roughly 340 calories

-Lucho hangs out at Leadville 100 Ultra

-Tawnee runs Red Rocks in Las Vegas


How to combine training for a marathon and ultra that are 4 weeks apart. In this case the listener is looking to break 3 hours at the Boston Marathon, followed by a 50-mile ultra.

Tawnee has a similar 2016 challenge of Boston followed by Badwater Salton Sea.

Backpacking the full PCT: is it a good idea to be fat-adapted or in a ketogenic state? Why being a fat-burner can save you weight in you pack and provide steady energy, but why you also want to incorporate carbs and not over-worry about food and macronutrients.

Alternative food ideas for those with a sensitivity to coconut or coconut oil who have a LCHF/Paleo-style diet.

Healthy fat options:
-Eating/baking/toppings: flaxseed, chia, raw nuts and seeds, yogurts
-Milks: almond milk (but not a shitty kind), nut milks, a quality protein powder mixed with water!, full fat dairy if you can handle, goat milk
-For cooking: ghee, animal fats (ie lard, bacon grease, duck fat), full fat dairy, eggs
-Don’t heat oils: sesame, flaxseed oil, walnut oil, macadamia oil, most nuts and seed oils
-Avoid: vegetable oils, canola, soy, corn, sunflower/safflower, shortening, hydrogenated, margarine, etc

Applying the MAF method to Xterra tri racing

Let your race choose YOU! We discuss using MAF and building fitness on your own timeline vs. choosing a race and trying to build specific fitness by the race deadline. Let your individual needs come first, be patient, then choose a race.

Insomnia help! Is underlying stress and diet causing sleepless nights?? This listener has tried a lot of hacks like no electronics and sleeping in a cool, dark room, but still can’t sleep through the night. We discuss possible causes — looking outside the box — and solutions such as meditation to calm the mind and find inner peace.

Another helpful article on insomnia cures.

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