Endurance Planet

By Endurance Planet Inc.

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Podcasts for the endurance athlete

Episode Date
Greg Wingo and The Great Alabama 650 — The World’s Longest Paddle Race
37:00

On this episode we welcome Greg Wingo, race director of the Great Alabama 650, the longest annual paddle race in the world. This year’s event takes place Oct 1-11, 2022. This epic endurance event takes participants 650 miles down the Alabama Scenic River Trail, the longest river trail in a single state. In this episode we […]

The post Greg Wingo and The Great Alabama 650 — The World’s Longest Paddle Race first appeared on Endurance Planet.
Sep 23, 2022
ATC 344: Dissecting Key Long Run Workouts For Marathon Training, HR vs. Pace For Training Runs, Tips On Planning Your 2023 Race Season, and More
1:15:42

On this episode of Ask the Coaches with Lucho: Questions: Planning Your 2023 Season What variables and factors should one consider in their training/fitness journey to decide on the # of races to do in any given calendar year? Or as your athlete asked, with triathlon being a lifestyle and training going on basically everyday, […]

The post ATC 344: Dissecting Key Long Run Workouts For Marathon Training, HR vs. Pace For Training Runs, Tips On Planning Your 2023 Race Season, and More first appeared on Endurance Planet.
Sep 09, 2022
Lindsay Tuttle, NP: Redefining Wellness — From Eating Disorder And Declining Health To Thriving, Entrepreneurial Mama
1:06:21

On this episode we welcome Lindsay Tuttle. Lindsay is a mom to three boys, family nurse practitioner, homesteader, and holistic living advocate residing in northern Idaho. She spent many years of her life as an avid runner and battled a decades-long eating disorder, as well as other health ailments which she candidly shares on this […]

The post Lindsay Tuttle, NP: Redefining Wellness — From Eating Disorder And Declining Health To Thriving, Entrepreneurial Mama first appeared on Endurance Planet.
Aug 26, 2022
ATC 343: Mindset Cues — Embracing The Swim, Returning After Injury, Hard Running and More
1:16:56

On this episode of Ask The Coaches with Lucho and Tawnee: Intro: Endurance Planet is making a return to Ragnar SoCal in April 2023!!! Our first team is full and a second ultra team has one spot open but we are happy to convert that to second regular 12 person team if there is interest. […]

The post ATC 343: Mindset Cues — Embracing The Swim, Returning After Injury, Hard Running and More first appeared on Endurance Planet.
Aug 12, 2022
HPN 33: Beetroot vs. Tart Cherry Juice For Recovery, Latest Research on Carb Periodization (And Is It Worth It To ‘Go Low’ Sometimes?), Plus More
1:01:10

On this episode: Intro Hormonal balance Julie’s seeing while up’ing her training for endurance (50k trail race) Cycle length more normal. Cramps have been less severe and mood more balanced. Revised supplement protocol: Thorne B6 complex 1x/day B6 is important for neurotransmitter regulation, and that’s a big gut thing Could also consider Thorne’s “regular” B complex […]

The post HPN 33: Beetroot vs. Tart Cherry Juice For Recovery, Latest Research on Carb Periodization (And Is It Worth It To ‘Go Low’ Sometimes?), Plus More first appeared on Endurance Planet.
Jul 29, 2022
ATC 342: Overtraining Syndrome – Novel Findings, Remarkable Markers and Recovery Protocol, Plus Knee Pain During MAF Runs and More
1:18:56

On this episode of Ask The Coaches with Lucho and Tawnee: Intro: Endurance Planet is making a return to Ragnar SoCal in April 2023!!! Our team is nearly full and we’re open to building a second a team (maybe an ultra team). If you’re interested in joining the Endurance Planet Ragnar Team, and hanging out […]

The post ATC 342: Overtraining Syndrome – Novel Findings, Remarkable Markers and Recovery Protocol, Plus Knee Pain During MAF Runs and More first appeared on Endurance Planet.
Jul 15, 2022
Andrew Hall: From Hormone-Depleted Triathlete To Thriving Ironman Amateur Champion, With Bonus Sports Nutrition Plan!
1:03:15

On this episode we welcome Andrew Hall, 36, an elite triathlete from Salt Lake City, UT. Andrew joins us to candidly share his journey from the health and hormonal issues he faced during his early years in triathlon to adopting a new approach and pursuing a level of healing that’s not only allowed him to […]

The post Andrew Hall: From Hormone-Depleted Triathlete To Thriving Ironman Amateur Champion, With Bonus Sports Nutrition Plan! first appeared on Endurance Planet.
Jul 01, 2022
ATC 341: Adjusting to Altitude and Dry Heat, Finding Peace with Postpartum Fitness, TSS For the Swim, and More
55:02

Intro: Further followup on Lucho’s recovery, physical and emotional, post-Ironman. We talked about Lucho’s full IM experience on ATC 340. Doing fun things after a huge race, including activities with your kids. Going into a race, especially after finishing one big race recently, making sure you’re in the right head space and mind and body […]

The post ATC 341: Adjusting to Altitude and Dry Heat, Finding Peace with Postpartum Fitness, TSS For the Swim, and More first appeared on Endurance Planet.
Jun 17, 2022
Rerelease: How To Race Well in the Heat, a Few ‘Tricks’ To Stay Cool with Paul Laursen, PhD

Enjoy this special re-release of a show that aired during the lead up to the 2016 Ironman World Championships! Paul Laursen, PhD, is back already to discuss how to race well in the heat and avoid detrimental heat stress especially at a race like the Ironman World Championships in Kona. Paul is an adjunct professor at […]

The post Rerelease: How To Race Well in the Heat, a Few ‘Tricks’ To Stay Cool with Paul Laursen, PhD first appeared on Endurance Planet.
Jun 03, 2022
ATC 340: Inside Ironman St. George With Lucho – Lessons in Motivation, Self-Discovery, Perseverance and More
1:02:17

  On this episode of Ask the Coaches #340, we go into detail about Lucho’s day at Ironman St. George, the 2021 Ironman World Championships including a recap of his training leading up, race day and much more! On this show: Training recap–weekly volume per sport and totals, including stretch cords as a sub for […]

The post ATC 340: Inside Ironman St. George With Lucho – Lessons in Motivation, Self-Discovery, Perseverance and More first appeared on Endurance Planet.
May 20, 2022
HPN 32: Seed Oils At Restaurants, Tips To Alleviate PMS/PMDD in Your Menstrual Cycle, Sourdough Love and More!
1:03:00

Welcome to episode 32 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Homemade sourdough & more Tawnee talks sourdough with Julie; her husband John is baking it at their home now and it’s been […]

The post HPN 32: Seed Oils At Restaurants, Tips To Alleviate PMS/PMDD in Your Menstrual Cycle, Sourdough Love and More! first appeared on Endurance Planet.
May 06, 2022
Sock Doc 17: Epstein-Barr Virus and More – Managing Chronic Viruses in Athletes and Living Your Best Life
1:08:46

Dr. Steve Gangemi, The Sock Doc, is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. On this episode: Introducing Epstein-Barr Virus (EBV) and other chronic viruses […]

The post Sock Doc 17: Epstein-Barr Virus and More – Managing Chronic Viruses in Athletes and Living Your Best Life first appeared on Endurance Planet.
Apr 22, 2022
ATC 339: Using TSS and CTL To Your Advantage, Master’s Athlete MAF Progression, And More
43:51

  Making Use of TSS & CTL: Pros and Cons Lucho is using these metrics on himself for the first time ever; there’s a difference between coaching them and feeling them CTL Stands for chronic training load. The accumulation of 6 weeks stress/42 days. Don’t aim for a certain CTL number because that will drive […]

The post ATC 339: Using TSS and CTL To Your Advantage, Master’s Athlete MAF Progression, And More first appeared on Endurance Planet.
Apr 08, 2022
ATC 338: Dealing With Online Trolls, MAF and/or Intensity for Ironman, Minimalist Snow Boots, and Counting Down to IM St. George!
59:32

  Intro Lucho updates us on his Ironman St. George training, now just about 8 weeks from race day. You’ll hear: How’s his motivation especially since training hard through a cold, snowy winter season? What is his training focus at 8 weeks out? What does he think about the 7500ft elevation gain on the bike? […]

The post ATC 338: Dealing With Online Trolls, MAF and/or Intensity for Ironman, Minimalist Snow Boots, and Counting Down to IM St. George! first appeared on Endurance Planet.
Mar 25, 2022
Rerelease: Dr. Phil Maffetone 22: The Eight Steps To Mastering MAF, Healthy Body Fat Ranges, and How Athletes Can Decrease Health Risks
1:18:41

We’re rereleasing this classic episode. Enjoy! Dr. Phil Maffetone is back for an instant classic on how you can maximize your fitness gains and longterm health simultaneously: MAF Method refresher: It’s not just about the 180 Formula when you pursue MAF, it’s a holistic method for overall improved health, wellness and fitness. There are 8 […]

The post Rerelease: Dr. Phil Maffetone 22: The Eight Steps To Mastering MAF, Healthy Body Fat Ranges, and How Athletes Can Decrease Health Risks first appeared on Endurance Planet.
Mar 11, 2022
HPN 31: Are Food Intolerance Tests Reliable for Healing? Plus: Identifying Root Causes, Intuitive Eating, Hair Loss Solutions and More!
1:03:21

Welcome to episode 29 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Maryam asks: Food Intolerance Testing & Healing for Intuitive Eating I’m a fairly new listener & have been thoroughly enjoying binging on […]

The post HPN 31: Are Food Intolerance Tests Reliable for Healing? Plus: Identifying Root Causes, Intuitive Eating, Hair Loss Solutions and More! first appeared on Endurance Planet.
Feb 25, 2022
ATC 337: Swim Erg vs Lap Swimming For Triathlon Performance, When Can You Cease Strength For More Sport-Specificity (and Still Maintain Gains), Marathon Transfer To Ironman Run, and More
1:00:15

Study Mention:  The Effects of Resistance Training Cessation on Cycling Performance in Well-Trained Cyclists “Supplementary (i.e., concurrent) resistance training can enhance cycling performance among competitive cyclists. However, a lack of knowledge exists about the retention (decay profile) in mechanical muscle function and cycling performance after concurrent resistance and endurance training. The present exploratory intervention study […]

The post ATC 337: Swim Erg vs Lap Swimming For Triathlon Performance, When Can You Cease Strength For More Sport-Specificity (and Still Maintain Gains), Marathon Transfer To Ironman Run, and More first appeared on Endurance Planet.
Feb 11, 2022
Sock Doc 16: Your Immune System Part 3 – Role of Mental Stress, Supporting The Immune System For Vaccines, Boosters and Your Body, Athletes Who Get Sick A Lot, and More
1:19:21

Dr. Steve Gangemi, The Sock Doc, is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. This is Part 3 of our 3-part series on the immune […]

The post Sock Doc 16: Your Immune System Part 3 – Role of Mental Stress, Supporting The Immune System For Vaccines, Boosters and Your Body, Athletes Who Get Sick A Lot, and More first appeared on Endurance Planet.
Jan 28, 2022
ATC 336: In-Depth Sweet Spot Bike Training Guide for Ironman and Beyond, Going From Too High Heart Rates to MAF Focus for Master’s Athletes, and More
58:03

Greg asks: Sweet spot training: How much and how far out for Ironman? Hey guys! I am curious to hear Lucho talk more about sweet spot training on the bike for Ironman. I am 42 with a cycling background and have done some triathlons but starting training for my first full Ironman in 2022 and […]

The post ATC 336: In-Depth Sweet Spot Bike Training Guide for Ironman and Beyond, Going From Too High Heart Rates to MAF Focus for Master’s Athletes, and More first appeared on Endurance Planet.
Jan 14, 2022
Sock Doc 15: Your Immune System, Part 2 – The Exercise ‘Sweet Spot,’ Deep Dive on Immune-Supporting Supplements, Self-Assessing Your Needs, and More
1:29:00

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. In part 2 of this […]

The post Sock Doc 15: Your Immune System, Part 2 – The Exercise ‘Sweet Spot,’ Deep Dive on Immune-Supporting Supplements, Self-Assessing Your Needs, and More first appeared on Endurance Planet.
Dec 31, 2021
ATC 335: Ironman Fueling Plans with UCAN and More, Transitioning from Ultras to Ironman – Mindset and Training Style Adjustments, and More Fun!
1:16:51

On this episode of Ask the Coaches with Tawnee and Lucho: Intro Lucho updates us on Ironman St. George training and making the effort to get out the pool, making it a multi-tasking outing. Tawnee and Lucho give some quick followup thoughts from the last show, ATC 334, on transitioning from endurance to a heavier […]

The post ATC 335: Ironman Fueling Plans with UCAN and More, Transitioning from Ultras to Ironman – Mindset and Training Style Adjustments, and More Fun! first appeared on Endurance Planet.
Dec 17, 2021
Sock Doc 14: Your Immune System, Part 1 – What Is It, Blood Markers To Analyze It, How It Can Be Affected by Toxins and Our Environment, The Rise of Autoimmunity, and More
1:10:26

  On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. In part 1 of […]

The post Sock Doc 14: Your Immune System, Part 1 – What Is It, Blood Markers To Analyze It, How It Can Be Affected by Toxins and Our Environment, The Rise of Autoimmunity, and More first appeared on Endurance Planet.
Dec 03, 2021
ATC 334: Smart Ways To Incorporate Strides, Strength Training Programs To Try This Winter, Becoming A More Durable Ultrarunner and More
1:21:04

  Richard L. asks: How many times per week should I incorporate strides into the end of my MAF runs? From a neurotyping perspective, I’ve loved MAF and not loved speed work.  However recently I’ve discovered that when I’m fully warmed up (40-60 minutes of MAF), I crave strides.  The other day I was listening […]

The post ATC 334: Smart Ways To Incorporate Strides, Strength Training Programs To Try This Winter, Becoming A More Durable Ultrarunner and More first appeared on Endurance Planet.
Nov 19, 2021
HPN 30: Sports Nutrition and Wellness Trends in 2021 and Beyond, LCHF Diets Gain Traction, and Much More!
1:07:56

Welcome to episode 29 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: More on Cold Thermogenesis (CT) Male and female differences We did a deep dive on CT in HPN 29 with caution against […]

The post HPN 30: Sports Nutrition and Wellness Trends in 2021 and Beyond, LCHF Diets Gain Traction, and Much More! first appeared on Endurance Planet.
Nov 05, 2021
ATC 333: St. George Becomes World Champs, The “Sweet Spot” With Salt (And Why Too Little Isn’t Good), Plus: A Quick Gut Health Protocol
1:01:12

On this episode of Ask The Coaches with Tawnee and Lucho: Intro: Tawnee shares a few cute mis-pronunciations that Cora is saying these days. Lucho shares some innovative ideas and tweaks he’s making to his Ironman training. Sweet spot—how and why it’s useful, works and is ok for seasoned athletes but also making sure you […]

The post ATC 333: St. George Becomes World Champs, The “Sweet Spot” With Salt (And Why Too Little Isn’t Good), Plus: A Quick Gut Health Protocol first appeared on Endurance Planet.
Oct 22, 2021
HPN 29: An Ultra Story Of Minding Menstruation and Health, Plus: Cold Thermogenesis Is It Right For You? (Hint: It’s Not For Everyone)
1:05:33

Welcome to episode 29 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Julie’s 50k Debrief Training: Kept her menstrual cycle normal through 5 months of intense training! Ate more overall especially post workout. Took […]

The post HPN 29: An Ultra Story Of Minding Menstruation and Health, Plus: Cold Thermogenesis Is It Right For You? (Hint: It’s Not For Everyone) first appeared on Endurance Planet.
Oct 08, 2021
ATC 332: Those Final Weeks To Nail A Marathon PR, Numbness on the Bike, What Polarized Training Can Offer, and More
1:04:32

  Links and resources mentioned: Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model Fast Talk Labs podcast VDOT calculator Book – “Saddle, Sore: Ride Comfortably, Ride Happy” by Molly Huddle Trace Minerals on Amazon Study – Women’s bike seats: a pressing matter for competitive female cyclists Hand Numbness While Biking: What to Do […]

The post ATC 332: Those Final Weeks To Nail A Marathon PR, Numbness on the Bike, What Polarized Training Can Offer, and More first appeared on Endurance Planet.
Sep 24, 2021
Sock Doc 13: Thyroid Health, Part 2 – Hidden Risks, Nutrient Needs, Training Ideas, Self-Care and More
1:14:29

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. In part 2 of this […]

The post Sock Doc 13: Thyroid Health, Part 2 – Hidden Risks, Nutrient Needs, Training Ideas, Self-Care and More first appeared on Endurance Planet.
Sep 10, 2021
ATC 331: Does Lifestyle Affect T More than Increasing Age? Plus: Newbie Triathletes Gettin’ The Run Done, and Female Athlete Heart Rate Considerations
1:14:54

Intro Banter Tawnee and Lucho catch up on their current training—Lucho is in the thick of pursuing his Ironman training with 20 hrs a week of training, still including plenty of strength training, and transitioning out of base training already. Meanwhile Tawnee has cut back to low volume and is switching it up to more focusing […]

The post ATC 331: Does Lifestyle Affect T More than Increasing Age? Plus: Newbie Triathletes Gettin’ The Run Done, and Female Athlete Heart Rate Considerations first appeared on Endurance Planet.
Aug 27, 2021
MaryBeth Gangemi: Have You Listened To Your Breath Lately? A Guide to Holistic Wellness Via Better Breathing, Natural Movement and More Time Spent Outdoors
1:15:26

  On this episode we welcome MaryBeth Gangemi, who is an expert in holistic health, breathwork, strength training and natural movement. She promotes practical, real world applications of fitness and health for all levels and abilities. MaryBeth lives in Pittsboro, North Carolina, where she and her husband, Steve Gangemi (aka The Sock Doc, who you may […]

The post MaryBeth Gangemi: Have You Listened To Your Breath Lately? A Guide to Holistic Wellness Via Better Breathing, Natural Movement and More Time Spent Outdoors first appeared on Endurance Planet.
Aug 13, 2021
ATC 330: Sports Drink Rundown, Training Considerations For A Woman’s Cycle, Going 80/20 with MAF, and More
1:09:43

    On this episode of Ask the Coaches with Lucho and Tawnee: Joel asks: Down on CarboPRO? Hi guys. Been listening to the podcast for years so thanks for continuing to produce it! I got the impression from the discussion during ATC 328 that you are down on Carbopro. I have no affiliation with […]

The post ATC 330: Sports Drink Rundown, Training Considerations For A Woman’s Cycle, Going 80/20 with MAF, and More first appeared on Endurance Planet.
Jul 30, 2021
HPN 28: Oral Contraceptives Impair Lean Mass Gains, Plus: Deep Dive Into Mental Health and Menstrual Recovery For Athletes, Coaches and More
1:03:40

  Welcome to episode 28 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro All things summer & healthy balance Julie and Tawnee life updates, with Julie’s approach to healthy 50k training (more sleep, […]

The post HPN 28: Oral Contraceptives Impair Lean Mass Gains, Plus: Deep Dive Into Mental Health and Menstrual Recovery For Athletes, Coaches and More first appeared on Endurance Planet.
Jul 16, 2021
ATC 329: Surprise Guest Joins, Plus: MAF vs. HIIT For Health-Based Fitness, Side Sports While Endurance Training, and More
1:13:39

  Intro: On this special episode of Ask the Coaches, Tawnee and Lucho are joined by former EP editor and co-host, Brock Armstrong. Brock shares about his new podcast and wellness program, and helps the crew answer this week’s questions. The crew also chats about mental health and motivation, asking Lucho some questions about his […]

The post ATC 329: Surprise Guest Joins, Plus: MAF vs. HIIT For Health-Based Fitness, Side Sports While Endurance Training, and More first appeared on Endurance Planet.
Jul 02, 2021
Sock Doc 12: Thyroid Health, Part 1 – The What, How and Why of Thyroid Problems, Testing, Medications and The Impact of Thyroid on Health and Performance
1:15:14

On this episode we have The Sock Doc, Dr. Steve Gangemi, joining us. Steve is a natural health care doctor who founded and practices at Systems Health Care, an integrative wellness center in Chapel Hill, NC. Steve is also a longtime endurance athlete and is a wealth of knowledge for athletes looking to optimize wellness. In this 2-part series we […]

The post Sock Doc 12: Thyroid Health, Part 1 – The What, How and Why of Thyroid Problems, Testing, Medications and The Impact of Thyroid on Health and Performance first appeared on Endurance Planet.
Jun 18, 2021
ATC 328: The One Where Lucho Returns To Ironman Racing
55:30

  On this special edition of Ask the Coaches we hear all about Lucho’s decision to sign up for Ironman St. George in 2022, his first full Ironman-distance race in over a decade! Tawnee in Lucho go into great detail about how Lucho plans to train with being mindful of a healthier approach than he […]

The post ATC 328: The One Where Lucho Returns To Ironman Racing first appeared on Endurance Planet.
Jun 04, 2021
HPN 27: Coming Off The Pill and Supporting Your Natural Cycle (For Athletes), The Best Time To Eat Iron-Rich Foods With What To Avoid For Better Absorption
1:27:18

Welcome to episode 27 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Part 1: Training & Life Updates From Julie & Tawnee Tawnee shares how and why she paused her ultra-endurance goals to better manage […]

The post HPN 27: Coming Off The Pill and Supporting Your Natural Cycle (For Athletes), The Best Time To Eat Iron-Rich Foods With What To Avoid For Better Absorption first appeared on Endurance Planet.
May 21, 2021
ATC 327: Understanding Hypertrophy for Endurance Athletes (Why Gains Are Difficult But Not Impossible), Plus: Marathon PR Plan, and More
1:12:52

    Kev asks: Marathon PR – aiming to get to that next level Hi team! 1st off thanks again for the show! Always look forward to hear it on my long runs! My question is as there are very few races currently in the UK, my only proper race this year is Manchester marathon […]

The post ATC 327: Understanding Hypertrophy for Endurance Athletes (Why Gains Are Difficult But Not Impossible), Plus: Marathon PR Plan, and More first appeared on Endurance Planet.
May 07, 2021
Katie Zaferes: How To Fuel A Female Triathlete, According To A World Champion
38:49

On this special episode, host Tawnee Gibson recently had the opportunity to catch up with professional triathlete Katie Zaferes who is an Olympian, WTS world champion, Super League champion and UCAN athlete. A video version of this interview aired on UCAN’s FB page, which you can watch here. On this episode: Katie talks about living in a […]

The post Katie Zaferes: How To Fuel A Female Triathlete, According To A World Champion first appeared on Endurance Planet.
Apr 23, 2021
ATC 326: Running 14ers – Training, Nutrition and Altitude Advice, Uphill Racing Tactics, And Resuming Swimming Post-Shutdowns
1:08:06

On this episode: Peter asks: Advice for running the 14ers: Hey guys, Love the podcast!!! I am training to run/hike all the 14ers in colorado this august in under 30 days. I am planning on doing a ton of MAF pace running and then lots of steep hiking at MAF pace as well. I’m currently […]

The post ATC 326: Running 14ers – Training, Nutrition and Altitude Advice, Uphill Racing Tactics, And Resuming Swimming Post-Shutdowns first appeared on Endurance Planet.
Apr 09, 2021
HPN 26: Julie Goes Carnivore, Real Talk On Within-Day Energy Deficits, Plus a New Study Shows Avocados Favorably Alter Gut Microbiota
1:18:05

  Welcome to episode 26 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Part 1: Coffee talk: Julie and Tawnee chat about mushroom elixirs and coffees that feature special blends of adaptogens like Four Sigmatic […]

The post HPN 26: Julie Goes Carnivore, Real Talk On Within-Day Energy Deficits, Plus a New Study Shows Avocados Favorably Alter Gut Microbiota first appeared on Endurance Planet.
Mar 26, 2021
ATC 325: Zwift Racing Tactics, Indoor vs Outdoor Power Differences, and Crosstraining and Fueling for Ultrarunning
1:19:22

On this episode: Ryan & Steph ask: Combining short-duration critical power with Ironman long-haul training  Let’s say you now have 17 months to prepare for your 2020 ironman distance race (Roth–due to covid we will now be racing it in 2022, along with doing a cycling tour in France after the full-distance tri). As far […]

The post ATC 325: Zwift Racing Tactics, Indoor vs Outdoor Power Differences, and Crosstraining and Fueling for Ultrarunning first appeared on Endurance Planet.
Mar 12, 2021
6 Empowering Mantras and Lessons For 2021: Featuring Megan Flanagan of Strong Runner Chicks
1:16:27

Megan Flanagan of Strong Runner Chicks joins host Tawnee Gibson for a special collaboration episode featuring some of their top empowering mantras and tips for a more successful 2021 and beyond. Megan is a former collegiate runner turned competitive trail, ultra, and OCR runner. She works in the healthcare industry alongside being a certified running […]

The post 6 Empowering Mantras and Lessons For 2021: Featuring Megan Flanagan of Strong Runner Chicks first appeared on Endurance Planet.
Mar 05, 2021
HPN 25: Spring Seasonal Eating Guide, Plus In Depth on The Science of Cravings and Creative Ways to Alleviate Stress
1:32:40

Welcome to episode 25 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Part 1: Seasonal Eating Guide—Spring! A reminder of our seasonal picks for previous seasons (click on the link for full show):  Summer: Raspberries, […]

The post HPN 25: Spring Seasonal Eating Guide, Plus In Depth on The Science of Cravings and Creative Ways to Alleviate Stress first appeared on Endurance Planet.
Feb 26, 2021
ATC 324: Recovery Intervals – How Much Rest Do You Need? And More on The Science and Art of Rest Sets and Avoiding Common Mistakes
1:02:44

On this episode: Matt asks: Recovery intervals – what difference do they make in performance gains for endurance athletes? Hi! I’d love to hear more on the science of recovery intervals and why they matter so much (some say they matter even more than the work interval). What does “full recovery” mean? What difference to […]

The post ATC 324: Recovery Intervals – How Much Rest Do You Need? And More on The Science and Art of Rest Sets and Avoiding Common Mistakes first appeared on Endurance Planet.
Feb 12, 2021
Dr. Phil Maffetone 26: Self-Care During Uncertain Times, ‘Risk’ vs Reward of Wearables, Plus: Phil’s Daily Habits for Wellbeing
1:12:28

On this episode with Dr. Phil Maffetone: Getting strong the ‘slow weights’ way Phil’s new book on strength training: Get Strong (released Nov 2020) Why endurance athletes might reconsider 2-3x a week of heavy and/or intense strength training workouts mixed into their program How and what kind of strength training can inhibit aerobic fitness, and […]

The post Dr. Phil Maffetone 26: Self-Care During Uncertain Times, ‘Risk’ vs Reward of Wearables, Plus: Phil’s Daily Habits for Wellbeing first appeared on Endurance Planet.
Jan 29, 2021
ATC 323: Get Those Glutes Firing, The Single Most Important ‘Rule’ To Success with High Volume MAF Training, Low Libido Problems, and More
1:09:02

Introduction Tawnee recommends listening to this podcast with Michael A. Singer, author of The Untethered Soul: The Journey Beyond Yourself (help support the podcast by using this link!) Previous episode mentioned: ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More! Peter asks: “Get those glutes […]

The post ATC 323: Get Those Glutes Firing, The Single Most Important ‘Rule’ To Success with High Volume MAF Training, Low Libido Problems, and More first appeared on Endurance Planet.
Jan 15, 2021
HPN 24: GI Stool Tests vs. Endoscopy/Colonoscopy, PPI Risks, Sports Nutrition for IBD/Colitis, and New Study Shows Eggs With Yolk Out Perform Egg Whites Only
1:20:55

Welcome to episode 24 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Introduction New study: Randomized control trail – “Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males” […]

The post HPN 24: GI Stool Tests vs. Endoscopy/Colonoscopy, PPI Risks, Sports Nutrition for IBD/Colitis, and New Study Shows Eggs With Yolk Out Perform Egg Whites Only first appeared on Endurance Planet.
Jan 01, 2021
ATC 322: Proper Pushups and Shoulder Health, Longest Brick Before Ironman (Also- Brick Options and Timing), Plus: Combining BQ Hopes With 140.6 Training
1:17:06

Introduction Previous episode mentioned: HPN 23: Recovered From Amenorrhea? How to Maintain Hormones, Why It’s Important To Keep Your Period, and Mindfully Monitoring The Phases of Your Cycle with Complementary Training and Fueling Practices; Plus – Inside Tawnee’s Recent Bloodwork! Pushups, form & shoulder health We’ve had a lot of people write in about doing […]

The post ATC 322: Proper Pushups and Shoulder Health, Longest Brick Before Ironman (Also- Brick Options and Timing), Plus: Combining BQ Hopes With 140.6 Training first appeared on Endurance Planet.
Dec 18, 2020
Sock Doc 11: Is Adrenal Fatigue a Myth or Misnomer? A Deep Look At What’s Really Going on To Get You Relief
1:14:13

Welcome back to another episode featuring Dr. Steve Gangemi, aka The Sock Doc. Steve is a holistic alternative health care doctor who runs a practice in Chapel Hill, North Carolina. Learn more about his practice at drgangemi.com and visit his many resources at sock-doc.com. On this episode: The Sock Doc wears Xero Shoes for his […]

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Dec 04, 2020
ATC 321: Core Conditioning After Kids, Nutrition and Pace Planning For Run Relays, and Periodizing for MTB Stage Races and Run PRs
1:07:21

Maggie asks: Mom of 4, Need help with core! Hi guys, I recently started listening to your podcast the past couple weeks after I signed up for an Ironman 70.3.  I’ve always been fairly athletic but I’ve been busy with having babies and my career.  My kids are currently 10,8,4 and 2 and I had […]

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Nov 20, 2020
HPN 23: Recovered From Amenorrhea? How To Maintain Healthy Hormones, Why It’s Important To Keep Your Period, and Mindfully Monitoring The Phases of Your Cycle with Complementary Training and Fueling Practices; Plus – Inside Tawnee’s Recent Bloodwork!
1:29:00

Welcome to episode 23 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Tawnee & Julie discuss Tawnee’s recent InsideTracker blood test with her InnerAge 2.0 results – a brief analysis of findings by Tawnee […]

The post HPN 23: Recovered From Amenorrhea? How To Maintain Healthy Hormones, Why It’s Important To Keep Your Period, and Mindfully Monitoring The Phases of Your Cycle with Complementary Training and Fueling Practices; Plus – Inside Tawnee’s Recent Bloodwork! first appeared on Endurance Planet.
Nov 06, 2020
ATC 320: How Much Mg To Reduce Soreness? Plus: Extreme Cold Weather Training Tips (and Cautions), and Feeling Burnt Out Yet Motivated
58:53

Study mention (followup to ATC 319): Effects of Magnesium Supplementation on Muscle Soreness and Performance “In this double-blind study, subjects were matched to a treatment group (Mg) (n 5 11) or a placebo (Pla) (n 5 11) group based off-dietary recall analyses. Subjects in the Mg group consumed 350 mg·d21 (total of 10 days) of […]

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Oct 23, 2020
HPN 22: The Rise of Health & Nutrition Coaching — An Inside Look at Our Process and Tips for Coach-Client Success
1:09:17

Welcome to episode 22 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Tawnee and family are in Montana; podcasting live with Julie! It’s great to be able to share a run with a friend. If […]

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Oct 09, 2020
ATC 319: Practical Ways To Recover Better (Especially For Masters Athletes), How To Know How Fat Adapted You Are, and More!
1:04:59

On this episode: Anonymous asks: Are you fat-adapted? I’m a new listener. How does someone know if they are fat-adapted? I’m in my mid-40s and started running two years ago. I’ve done a few half marathons and have maintained a good base by running 20-25 miles a week. Long runs are around 10 miles. I’ve […]

The post ATC 319: Practical Ways To Recover Better (Especially For Masters Athletes), How To Know How Fat Adapted You Are, and More! first appeared on Endurance Planet.
Sep 25, 2020
HPN 21: Fall Seasonal Food Guide (Try These 5!), Plus: The Latest Publications on Vegan Diets, Bone Density and Iron Deficiency for Female Athletes
1:04:22

Welcome to episode 21 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Julie went on a solo backpacking trip! The calorie-dense foods that she eats during a trip like this include: Annie’s Macaroni and Cheese […]

The post HPN 21: Fall Seasonal Food Guide (Try These 5!), Plus: The Latest Publications on Vegan Diets, Bone Density and Iron Deficiency for Female Athletes first appeared on Endurance Planet.
Sep 11, 2020
ATC 318: The Link Between Libido and Intensity, ‘Mistakes’ That Could Sabotage Runs, and More
1:08:28

Intro: Our heart goes out to all the communities impacted by the forest fires in California. A quick follow-up to ATC’s 317: The 3-Minute Burpee Test (discussed after the rapid fire questions) Rapid Fire Questions for Lucho: What are your top book recommendations and/or best books you’ve recently read? (Does not have to be about […]

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Aug 28, 2020
Lawrence Van Lingen: Discover Your Inner Ability – Run Better, Move Better, Breathe Better, Feel Better
1:07:13

We are joined by Lawrence van Lingen, originally from South Africa and current resident of Laguna Beach, CA. Lawrence is a movement specialist and specializes in structural integration; he has helped thousands of runners to overcome injuries, transcend athletic achievement and be healthier—from amateur athletes to seasoned professionals at the top level of endurance sport. He is […]

The post Lawrence Van Lingen: Discover Your Inner Ability – Run Better, Move Better, Breathe Better, Feel Better first appeared on Endurance Planet.
Aug 21, 2020
ATC 317: The 3-Minute Burpee Test- How Do You Score? Plus: New Data on Physical Activity’s Role In All-Cause Mortality, Tips to Deal With Extreme Heat & Humidity, and Speed Talk With Lucho
1:11:29

Intro Tawnee and her family have started full-time vanlife. See more of the journey and the “why now?” on her Instagram account. And don’t forget: Lucho’s on IG now too! Study Discussion #1  International Standards for the 3-Minute Burpee Test: High- Intensity Motor Performance What the Coaches say: This study aimed to develop international standards […]

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Aug 14, 2020
HPN 20: Can a Low-Lectin Diet Help Heal Autoimmunity? Plus: Probiotics to Increase Nutrient Absorption and Creatine For Plant-Based Diets
1:18:24

Intro Julie’s followup on her plant-based experiment, with outcomes of the 30 days and her plans going forward. Study Discussion Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review “Creatine supplementation in vegetarians increased total creatine, creatine, and phosphocreatine concentrations in vastus lateralis and gastrocnemius muscle, plasma, and red blood cells, […]

The post HPN 20: Can a Low-Lectin Diet Help Heal Autoimmunity? Plus: Probiotics to Increase Nutrient Absorption and Creatine For Plant-Based Diets first appeared on Endurance Planet.
Aug 07, 2020
ATC 316: Do Vasectomies Affect Performance? (Lucho Shares His Experience) Plus: Coffee Talk and Programming Effective Recovery
1:13:53

Announcements: Browse our gear enduranceplanet.com/gear – new athletic t-shirts that are super nice, beanies, visors and variety of baby and children’s clothing. And our shop page: enduranceplanet.com/shop – Check out new products and classic favorites! Lucho Rapid Fires: Where did you get the nickname Lucho? Last name used to be Luchinski. Somewhere around 2004, a cycling […]

The post ATC 316: Do Vasectomies Affect Performance? (Lucho Shares His Experience) Plus: Coffee Talk and Programming Effective Recovery first appeared on Endurance Planet.
Jul 31, 2020
Sock Doc 10: $@#% That Pain in the Knee! How To Heal Your IT Band Syndrome, Chondromalacia Patella and ‘Runner’s Knee’ Issues
1:08:26

Welcome back to another episode featuring Dr. Steve Gangemi, aka The Sock Doc. Steve is a holistic alternative health care doctor who runs a practice in Chapel Hill, North Carolina. Learn more about his practice at drgangemi.com and visit his many resources at sock-doc.com. We’ve included some of his articles and videos that pertain to […]

The post Sock Doc 10: $@#% That Pain in the Knee! How To Heal Your IT Band Syndrome, Chondromalacia Patella and ‘Runner’s Knee’ Issues first appeared on Endurance Planet.
Jul 24, 2020
ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More!
1:15:28

Announcements Check out our fabulous EP Gear at enduranceplanet.com/gear – we have fresh, new athletic T-shirts that are comfy and breathable, beanies, visors and variety of baby and children’s clothing. Also head over to our Shop page where we have some updated offers for you guys, including the wonderful products by Mt. Capra who have top-of-the-line […]

The post ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More! first appeared on Endurance Planet.
Jul 17, 2020
HPN 19: Potato Purée vs. Sports Gels Put To The Test, ‘Cleaning Up’ A Poopy Problem, and Cultivating A Healthy Mindset For A Healthier Body
1:09:19

Welcome to episode 19 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. Intro Julie shares with us a bit about her journey with chilblains, and her experiment with a 30-day vegan diet. You may follow Julie along in […]

The post HPN 19: Potato Purée vs. Sports Gels Put To The Test, ‘Cleaning Up’ A Poopy Problem, and Cultivating A Healthy Mindset For A Healthier Body first appeared on Endurance Planet.
Jul 10, 2020
ATC 314: Top Workouts to Improve Threshold, How To Structure a Base Phase, and Finding A Compatible Coach
54:22

Intro Discussion Dopamine and screen time: learn more from Lucho on his Twitch. Tips on how to guide your child’s athleticism and development. Josh asks: Programming a triathlon base phase Hi, I am 38 years old and venturing into being self-coached with a little more structure rather than following random plans. I’m doing this as […]

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Jul 03, 2020
Carrie Cheadle: Injuries and Setbacks Suck, Leveling Up Our Mental State Can Help Us Rebound From Tough Times And Be Hardier Athletes
1:00:45

Carrie Cheadle is a Certified Mental Performance Consultant and author. She’s also been on Endurance Planet twice before, click here for her past appearances. Her most recent book, Rebound, is the topic of this episode and takes you through the mental training that complements healing from injury. And not just injury–the tools Carries presents transcend […]

The post Carrie Cheadle: Injuries and Setbacks Suck, Leveling Up Our Mental State Can Help Us Rebound From Tough Times And Be Hardier Athletes first appeared on Endurance Planet.
Jun 26, 2020
ATC 313: The Overtraining-Oxidative Stress Connection, A 30% Rule For Running–What Is It and Who Should Follow It, And Why Now The Time To Focus On Those Weaknesses
1:15:11

Intro A fun challenge because why not: How close can you get to running 10k on the dot without looking at your GPS or watch? The rules are: NO well-known routes, it must include hills and of course you can not have a stopwatch or a map! Cover your watch. Press start and run until […]

The post ATC 313: The Overtraining-Oxidative Stress Connection, A 30% Rule For Running–What Is It and Who Should Follow It, And Why Now The Time To Focus On Those Weaknesses first appeared on Endurance Planet.
Jun 19, 2020
HPN 18: Summer’s Best–Food As Medicine With These 5 Seasonal Picks, Plus: Gut Healing After Antibiotics
1:05:50

Welcome to episode 18 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Seasonal Eating Guide – Summer: Raspberries Resistant starch source, along with other berries too! Berry Polyphenols Inhibit α-Amylase in Vitro: Identifying Active Components in […]

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Jun 12, 2020
ATC 312: How 4-Second Sprints Can Transform Health (And Prevent You From Sitting For Too Long), Getting Back To Exercise as PLAY, Building a Smart Weekly Schedule, and More
1:11:35

Intro Discussion: Covid & Movement via Garmin Article from Garmin about health trends since COVID Steps decreased 12% in April But workout activity steps increase 24% People exercising more to offset less movement? Epidemiological studies indicate that most American adults sit for a least 10 hours a day  Prolonged sitting leads to increased risks for […]

The post ATC 312: How 4-Second Sprints Can Transform Health (And Prevent You From Sitting For Too Long), Getting Back To Exercise as PLAY, Building a Smart Weekly Schedule, and More first appeared on Endurance Planet.
Jun 05, 2020
Sock Doc 9: Mastering Melatonin and Sleep (Without Supplementing), Being Weary of CBD, Hypermobile Athletes and the Estrogen Connection, and More
1:05:08

Dr. Steve Gangemi, aka The Sock Doc, is back on to discuss sleep habits, supplementing, CBD, and more. Steve is a holistic alternative health care doctor who runs a practice in Chapel Hill, North Carolina. Learn more about his practice at drgangemi.com and visit his many resources at sock-doc.com. On this episode: Do you have […]

The post Sock Doc 9: Mastering Melatonin and Sleep (Without Supplementing), Being Weary of CBD, Hypermobile Athletes and the Estrogen Connection, and More first appeared on Endurance Planet.
May 29, 2020
Dr. Phil Maffetone 25: Steps To Naturally Overcome Seasonal Allergies, Social Distancing From Sugar, and More
1:11:17

We are back with Dr. Phil Maffetone to discuss some of his new published articles and help you get to the bottom of your seasonal allergies. Topics discussed: Phil Maffetone and Paul Laursen: Maximum Aerobic Function: Clinical Relevance, Physiological Underpinnings, and Practical Application Phil Maffetone and Paul Laursen: The Perfect Storm: Coronavirus (Covid-19) Pandemic Meets […]

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May 22, 2020
HPN 17: Don’t Let Runner’s Diarrhea Ruin Your Mojo, Plus: Carb Periodization vs. Chronic LCHF and Managing ‘Calorie Quality’ For High Energy Needs
1:12:22

Welcome to episode 17 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro: Julie is using this book: Training for the Uphill Athlete for her 50k training plan. Sarah asks: Managing caloric intake Hey all, […]

The post HPN 17: Don’t Let Runner’s Diarrhea Ruin Your Mojo, Plus: Carb Periodization vs. Chronic LCHF and Managing ‘Calorie Quality’ For High Energy Needs first appeared on Endurance Planet.
May 15, 2020
ATC 311: Badass Bricks, Data Anxiety, Training For Life vs. A Race, The ‘1/5 Rule’ For Bike-Run Balance, and More!
1:09:14

Intro: Lucho is LiveStreaming on Twitch. You can contact him there and ask any questions (or make fun of him 😉 Tawnee’s Quarantine Bike/Run/ST Brick Each 20’ bike is executed as the following, increasing intensity each set as desired: 5′ warmup 10′ low cadence climbing/rolling hills 5′ high cadence 90+ (note- the actual intensity/watts/HR on […]

The post ATC 311: Badass Bricks, Data Anxiety, Training For Life vs. A Race, The ‘1/5 Rule’ For Bike-Run Balance, and More! first appeared on Endurance Planet.
May 08, 2020
Chris Kelly & Julian Abel: Coming Together in the Coronavirus Era
1:19:01

Navigating through the coronavirus era with compassion and success is the theme for this episode. Our guests today are Dr. Julian Abel, of Compassionate Communities, who recently joined us for a podcast on social connections and their benefit for health, performance and longevity. Well ironically this show debuted right before the COVID19 pandemic unfolded, and […]

The post Chris Kelly & Julian Abel: Coming Together in the Coronavirus Era first appeared on Endurance Planet.
May 01, 2020
ATC 310: Strength Training Makes Sense For Endurance Athletes So Why Do So Many Plans Lack It? Plus: What the ‘Drop Off’ In MAF Pace Means, And Learning When You Should Call It Quits On A Workout
1:19:11

Announcements Lucho is LiveStreaming on Twitch. You can contact him there and ask any questions. Tawnee is making a weekly EP Zwift ride! Follow EP on Instagram for more details. Andrew asks: Daily Double and MAF Drop-off Hey guys, I recently started listening to your show and am really loving it. I’m a physical therapist […]

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Apr 24, 2020
HPN 16: Dialing in Diet For MAF Training, What An Average Day of Healthy Fat Intake Looks Like, And Troubleshooting Stalled Weight Loss in An Ironman Athlete
1:08:28

Welcome to episode 16 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Jaquelyn asks: Diet Approach while MAF Training Hey Tawnee! I’ve loved the podcast for many many years. I’m a long distance triathlete […]

The post HPN 16: Dialing in Diet For MAF Training, What An Average Day of Healthy Fat Intake Looks Like, And Troubleshooting Stalled Weight Loss in An Ironman Athlete first appeared on Endurance Planet.
Apr 17, 2020
ATC 309: Endurance Into Your 50s–From Sub 3:30 Marathons To The 80/20 MAF Approach, Plus: Try This Intuitive Week of Training To ‘Customize’ Your Aerobic Zone
1:16:26

Introduction Tawnee shares her wisdom about working from home (she’s done it for 10 years!) on her blog: (WFH) Isabelle asks: 50 and Breaking 3:30 in the Marathon? Hi Tawny and Lucho, I’ve been a fan since 2011 and I listen to all (well almost all) of your podcasts. These days I’m training for Boston. […]

The post ATC 309: Endurance Into Your 50s–From Sub 3:30 Marathons To The 80/20 MAF Approach, Plus: Try This Intuitive Week of Training To ‘Customize’ Your Aerobic Zone first appeared on Endurance Planet.
Apr 10, 2020
Brie Wieselman: Postpartum Recovery Plan – A Functional Health Approach For Athletic Mamas and Baby’s Wellbeing
1:07:30

We’re joined by Brie Wieselman, a functional medicine practitioner from Santa Cruz, CA, who runs a successful online clinic with other clinicians serving patients all over the world, where she specializes in gut health, hormones, and female health. Brie is also a new mama, who gave birth around the same time as our host, Tawnee! They […]

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Apr 03, 2020
ATC 308: Coronavirus Adjustments–‘Safe’ Exercise Guidelines, Adapting To Your New Race Season, and Mentally Managing Abrupt Changes
1:02:51

Announcement: The April 18th MAF meetup is cancelled for now. Article discussion: The right kind of exercise to help boost your immune system “The compelling link between physical activity and the body’s defense system.” This one is super in-depth! Upper-respiratory infections increased when no exercise was present. Hard exercise (marathon distance) also increased likelihood of […]

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Mar 27, 2020
Lexi Miller: Eating Disorders in Endurance Sports–Common Traits Between ‘Good Athletes’ and ED Patients, Risk Factors, The Road to Recovery, and Pursuing Health
1:20:14

Lexi Miller is a Colorado-based running coach and community manager at Lifelong Endurance. She previously worked in the mental health field, primarily with adults recovering from eating disorders (ED). On this show, we discuss the psychology of EDs, disordered eating and body dysmorphia, and particularly athletes suffering from one or more of these conditions.   […]

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Mar 20, 2020
ATC 307: Tapering Ain’t Easy, Here Are Some Strategies To Help You Nail It, Plus: Maintaining An Endurance Base When Goals Stray,
1:00:31

Janine asks: Maintaining Endurance Base during strength focus I’ve been a listener and fan of Endurance Planet for several years now, but this is my first time writing in with a question.  Thanks for all the great content – I really appreciate your work! My main question is:  How much endurance training is needed weekly […]

The post ATC 307: Tapering Ain’t Easy, Here Are Some Strategies To Help You Nail It, Plus: Maintaining An Endurance Base When Goals Stray, first appeared on Endurance Planet.
Mar 13, 2020
HPN 15: Is Keto Bad For Bone Health? Plus: The Risks of Intermittent Fasting For Female Athletes (And Why We Say ‘A Hard No’)
1:19:17

Welcome to episode 15 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Anonymous asks: Is LCHF bad for bone health? Hi Tawnee and Julie. Long time listener and a few-times question writer— thanks for […]

The post HPN 15: Is Keto Bad For Bone Health? Plus: The Risks of Intermittent Fasting For Female Athletes (And Why We Say ‘A Hard No’) first appeared on Endurance Planet.
Mar 06, 2020
ATC 306: How Not To Be A Stressed Out Athlete, Long Run Duration For Masters Marathoners, A Healthy Blend of MAF & Sprints, and More
1:17:07

Announcements Next MAF Meetup: 8am PST April 18th at Laguna Beach High School Natalie asks: How to not be a stressed out athlete? As coaches and athletes, you guys are no strangers to “what it takes” and also no stranger to pushing yourself beyond what is healthy, like Dr. Phil Maffetone said- fit but unhealthy […]

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Feb 28, 2020
Dr. Julian Abel: Compassion and Social Connections To Enhance Performance (And Boost Health & Longevity)
1:01:12

Our guest on this episode is Dr. Julian Abel, who spent his clinical life as a palliative care specialist doctor where he developed a special interest in compassionate communities, initially as part of supporting people undergoing experiences of death, dying, loss and caregiving. Over the last 4 years, he has worked with Frome Medical Practice […]

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Feb 21, 2020
ATC 305: The Case For Strength Training (Even When Research Says It Doesn’t Help), Realistic Race Goals, Approaching Youth Sport Coaches, and 24 Hours of Pullups–Say What?
1:11:39

Announcements Next MAF Meetup: 8am PT April 18th at Laguna Beach High School Siri Lindley needs your help! The legendary coach was recently diagnosed with Acute Myeloid Leukaemia. If you can help in this time of need in anyway that feels good: https://www.gofundme.com/f/team-believe-siri-lindley Also, T-shirts and sweatshirts that support Siri and send positive vibes into […]

The post ATC 305: The Case For Strength Training (Even When Research Says It Doesn’t Help), Realistic Race Goals, Approaching Youth Sport Coaches, and 24 Hours of Pullups–Say What? first appeared on Endurance Planet.
Feb 14, 2020
HPN 14: Are Your Symptoms Histamine Intolerance? Plus: Hair Loss in Women (Reasons and Fixes), and Cutting Food Costs While Keeping Quality High
1:19:34

Welcome to episode 14 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro and resource links: Episodes mentioned in this show: Dr. Michael Breus: Discover Your Chronotype to Optimize Workout Timing, Improve Sleep, Unlock […]

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Feb 07, 2020
ATC 304: Do Runners Really Work 30% Harder on Curved Non-Motorized Treadmills vs. Traditional Flat Treadmills? Plus: Running After Meniscus Surgery, How To Push Heart Rate While Cycling, and More
58:49

Intro MAF meetup was a success! Floris Gierman “won” with the best MAF pace. He’s a passionate student of MAF and you can check him out here: https://extramilest.com and https://extramilest.com/podcast/ Mike C. asks: Curved treadmills- are they harder, same, worse and should we tailor workouts? Thank you for the fantastic podcast and recommendations.  Due to […]

The post ATC 304: Do Runners Really Work 30% Harder on Curved Non-Motorized Treadmills vs. Traditional Flat Treadmills? Plus: Running After Meniscus Surgery, How To Push Heart Rate While Cycling, and More first appeared on Endurance Planet.
Jan 31, 2020
Paul Laursen: HIIT It! How (and Why) To Add High-Intensity Interval Training to Your Endurance Program with Success
58:11

Paul Laursen is an author, scientist, coach and entrepreneur who’s back on the podcast to discuss his latest project that’s years in the making, one of the most comprehensive resources on high-intensity interval training to ever exist, called HIIT Science. To find out more, head to their website, hiitscience.com, for their free blog and resources, […]

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Jan 24, 2020
ATC 303: Should You Increase Your Stride Length or Stride Rate? How To Prep For Hot Race When, Baby, It’s Cold Outside, and Getting in Vertical Training Without Hills
1:04:49

James Proctor asks: Training in Cold Climate for a Hot Weather Race While my question is specific to one race, I think that triathletes from close to half or one third of the country have pondered this issue. I got a medical deferral to Ironman Arizona 2020 and I have purchased a plan on Training […]

The post ATC 303: Should You Increase Your Stride Length or Stride Rate? How To Prep For Hot Race When, Baby, It’s Cold Outside, and Getting in Vertical Training Without Hills first appeared on Endurance Planet.
Jan 17, 2020
HPN 13: Seasonal Eating Guide Pt 1, Why B12 May Not Just Be About Diet and How To Maintain Healthy Levels, Collagen vs. Whey Protein, and More
1:09:17

Welcome to episode 13 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Brain says: A Followup “Thanks” From HPN 11 Tawnee & Julie thank you so much for this episode. The last few months […]

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Jan 10, 2020
ATC 302: What it Takes To Shave an Hour Off a Marathon PR, Building Durability (For Fewer Injuries!), Achilles and Calf Maintenance You Need To Do, and More
1:14:39

Announcements MAF Meetup! Join us for a MAF run in Orange County, Calif! Tawnee is organizing a MAF run meet up at the Laguna Beach High School track on Jan. 11 at 8am PT. Get there a bit early, as we plan to start the MAF run on the track at 8. There is free […]

The post ATC 302: What it Takes To Shave an Hour Off a Marathon PR, Building Durability (For Fewer Injuries!), Achilles and Calf Maintenance You Need To Do, and More first appeared on Endurance Planet.
Jan 03, 2020
Jill Miller: Prevention and Healing of Diastasis Recti During Pregnancy and Postpartum and the Crucial Role of Proper Breathing
1:08:07

Our guest on this episode is Jill Miller, a pain-relief and wellness expert with 29 years of corrective movement expertise that forges links between the worlds of yoga, massage, athletics, and pain management. Her signature self-care fitness programs, Yoga Tune Up® and The Roll Model® are found at gyms, yoga studios, hospitals, athletic training facilities […]

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Dec 27, 2019
ATC 301: Setting Heart Rate Zones Based Off MAF, Bringing More Intuition Into Your Runs, and Always Injured What the Heck?
1:12:50

Announcements and Intro Remarks Endurance Planet has tons of new gear! In addition to shirts, there are also baby onesies (see picture of baby Cora on EP’s instagram!), super warm beanies, and socks. Send photos of you and your family sporting EP gear to admin@enduranceplanet.com Tawnee briefly discusses diastasis recti—keep an eye out for a […]

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Dec 20, 2019
HPN 12: Fueling with Fructose Malabsorption, Loss of Appetite When Training, and Heavy Metals in Protein Powders — Poor Science or Cause for Concern?
1:18:29

Welcome to episode 12 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Intro banter Tawnee shares about introducing new foods to Cora and how chicken liver & Vital Choice Salmon roe were a big […]

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Dec 13, 2019
ATC 300: When ‘Natural Running Form’ Beats Strict MAF, Stepping Up To 100Ks, and Following Your Body’s Signals To Achieve Your Race Goals
1:00:09

On this episode of Ask The Coaches with Lucho and Tawnee: Intro Banter and Announcements Do Our Survey! We need your help! Participate in a survey to help us learn more for a new athlete health & nutrition program and be entered to win a 30-min consult with Tawnee for free! The brief backstory: Tawnee […]

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Dec 06, 2019
Krista Austin, Ph.D: Simplifying Sports Nutrition, and Are Female and Male Athletes More Similar Than We Think?
59:35

Today’s guest is Krista Austin, Ph.D, CSCS, a sport scientist currently serving as an industry consultant and performance specialist for professional and Olympic sport athletes. Austin has worked for the United States Olympic Committee, the English Institute of Sport, England’s Cricket team and multiple national governing bodies of sport including USA Wrestling, USA Taekwondo, USA […]

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Nov 29, 2019
ATC 299: Sub-2 Relay, HRV-Guided Training, How To Approach Hills on MAF, Ironman After 50, and Quelling Anxiety Around Those ‘What If’ Thoughts
1:09:37

On this episode of Ask The Coaches with Lucho and Tawnee: Intro Banter and Announcements Do Our Survey! We need your help! Participate in a survey to help us learn more for a new athlete health & nutrition program and be entered to win a 30-min consult with Tawnee for free! The brief backstory: Tawnee […]

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Nov 22, 2019
HPN 11: Steps To Healthy Cholesterol Levels, Theories for Increased Lipids When Low Carb, and Are Those Non-Nutritive Sweeteners Risky Or Not?
1:08:05

Welcome to episode 11 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. On this episode: Research Review: Non-nutritive Sweeteners (NNS) Implications for Consumption in Athletic Populations  Purpose of this review: (a) consolidating the existing metabolic concerns in […]

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Nov 15, 2019
ATC 298: The Most Common Injuries To Prevent Against, The Sub-2 Shoe Debate, MAF For Health vs. Performance, And More
1:24:07

Intro Banter and Announcements: We have a bunch of new EP gear — including just-added men’s and women’s athletic tech T-shirts — for casual wear, kids and babies go over to our Gear page. Get your hands on some and send us a pic of you sporting the logo! Wanna run Ragnar SoCal with the […]

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Nov 08, 2019
Sanjay Rawal: A More Spiritual Approach To Running, and The Group in Queens That Runs 3,100 Miles Each Summer
54:45

Sanjay Rawal is a filmmaker and runner. His most recent film is called 3100: Run and Become, which documents a small but mighty race in New York every year in which people spend nearly their whole summer running roughly 60 miles every day consecutively on a 1/2 mile block until they reach 3100 miles, taking […]

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Nov 01, 2019
HPN 10: Custom Race Fueling Options, Recovering From Rundown, and More On Choosing Your Optimal Diet
1:04:14

Welcome to episode 10 of Holistic Performance Nutrition featuring Coach Tawnee and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. Michael says: In Response to HPN 9 and Vegan Diets Hi Tawnee and Julie, As a long time listener to the show, I looked forward to a balanced, and […]

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Oct 25, 2019
Kona Special: Race Recap of the 2019 Ironman World Championships with Thorsten Radde
1:02:57

Thorsten and Tawnee caught up the day after the 2019 Ironman World Championships to recap race highlights and take you through the record-breaking, awe-inspiring day! You can read more race review details and stats over at Thorsten’s website, trirating.com.   Men’s Top 5 Jan Frodeno Tim O’donnell Sebastian Kienle Ben Hoffman Cameron Wurf Women’s Top […]

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Oct 16, 2019
ATC 297: Preparing For Frigid Races, Fitness During Pregnancy, Long-Term Kona Goals, and More
1:18:30

Intro Endurance Planet is opening up a second team for Ragnar! Email events@enduranceplanet.com if you’re interested. New moms are medaling at Worlds and men in their late 30s are breaking world records! These amazing feats shows that we’re learning how to take better care of ourselves as athletes and extending the limits of what we […]

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Oct 11, 2019
Kona Special: 2019 Ironman World Championships Preview with Thorsten Radde
1:11:43

The Ironman World Championships take place on Saturday, Oct. 12, and on this episode we are here with Thorsten Radde of trirating.com (Twitter @ThRadde) for our official Kona preview. Grab a copy of Thorsten’s Kona Rating Report, which is nearly 200 pages of detailed athlete analysis and race info. Thorsten was also nice enough to […]

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Oct 08, 2019
Alan Couzens: Revisiting Electrolytes and Cramping, and How Heat Affects Fat Oxidation Rates
47:30

  On this show, we welcome back coach Alan Couzens to dive into two new studies that endurance athletes will want to hear about, especially those who are prone to cramping and/or those racing in hot conditions. Check out Alan’s blog or follow him on Twitter. The studies discussed on this show include: The effect […]

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Oct 04, 2019
ATC 296: Six Swim-Specific Strength & Conditioning Exercises, Running with A Stroller, and More
1:18:13

Intro: Tawnee did a 6K Xterra trail race! Holding back on the hill climb by walking allowed her to cruise for the rest of the race and win her age group. Google has changed their algorithm to downgrade functional and alternative medicine information. You’re going to have to look harder to get this information. Swim […]

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Sep 27, 2019
Julie Moss: The Crawl of Fame, and Finding Purpose and Personal Growth Through Sport
52:03

  Julie Moss is a Ironman triathlon legend whose 1982 crawl to the finish at the Ironman World Championships made sport history and inspired countless athletes to do a triathlon. Julie’s new memoir, Crawl of Fame: Fifteen Feet That Created an Ironman Triathlon Legend, is now available to the public and it is a very […]

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Sep 20, 2019
ATC 295: Split Long Runs – Why and When Are They A Good Idea, Plus: Hamstring Healing, Bailing on Interval Workouts, and More
1:11:40

Intro EP is taking runners for a second Ragnar team! Email events@enduranceplanet.com if you’re interested. Zach Bitter just set the world record for the 100-mile (with an average 6:48 mile pace!) Tawnee gratefully responds to a respectful listener critique of ATC 292 (regarding stereotypes and runner anxiety): Rachel wrote: Dear Tawnee, I’m a big fan […]

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Sep 13, 2019
Mark Allen & Phil Maffetone: The Benefits of Having a Coach and MAF for Athletic Longevity
54:21

  On this episode we’re joined by two legends of endurance sport, Dr. Phil Maffetone and six-time Ironman World Champion Mark Allen. Mark had a 15-year professional triathlon career in which he was coached by Phil starting in the 1980s. Working with Phil led to Mark discover the MAF Method, which he now uses for […]

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Sep 06, 2019
ATC 294: MAF Method Guide – The Coaches Outline Everything You Need To Know For MAF Training
1:43:47

Note: Tawnee and Lucho differ slightly from strict MAF in some ways. What they present in this podcast is based on their years of experience coaching athletes and seeing how these protocols play out in the real world. You can read Dr. Maffetone’s book to get the pure MAF details. MAF Basics: MAF = max […]

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Aug 30, 2019
HPN 9: Do Plant-Based Diets Risk Nutrient Deficiencies? Plus: Quercetin Benefits, and the Real Deal With Canola Oil
1:08:36

Welcome to episode 9 of Holistic Performance Nutrition featuring Coach Tawnee and Julie McCloskey, a certified holistic nutrition coach who you can find over at wildandwell.fit. Intro Banter Tawnee’s vanlife adventures take them up the California coast, but they are putting full-time vanlife on hold for now. Julie just got finished hiking the Wonderland Trail […]

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Aug 23, 2019
ATC 293: Top 5 Exercises For An Explosive Mile, Achilles Bursitis, and Facing An Athletic Crossroads
1:09:34

Announcements We have a bunch of new EP gear for men, women, kids and babies over at enduranceplanet.com/gear. Get your hands on some and send us a pic of you sporting the logo! Wanna run Ragnar SoCal with the EP team? It’s April 3-4, 2020 and our team is almost full (but we can always […]

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Aug 16, 2019
ATC 292: Is Your Stride Rate Helping or Hurting Your Run Economy? Plus: Boosting Neuromuscular Fitness, Safety in Numbers, and More
1:12:39

Announcements We have even more new EP gear (including baby onesies and kids t-shirts) over at enduranceplanet.com/gear. Our team for Ragnar SoCal on April 3-4, 2020 is quickly forming and we’re almost full (we can always do a second team). To get in email us at events@enduranceplanet.com. We’re also bringing back our EP newsletter so […]

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Aug 02, 2019
HPN 8: Mindful Fertility, TTC, and Managing MTHFR and Folate Intake
1:13:16

  Intro Banter Julie shares about her sciatica, and despite the setback focusing on what she can do. Wonderland trail around Mt. Rainer. Can’t get down about injuries, there are lessons to be learned! Today’s topic on pregnancy: Pregnancy is a sensitive and emotionally-charged topic. The goal of this show is to help you decide […]

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Jul 26, 2019
ATC 291: Digging Into Poop of Elite Runners, Are You Ready For the 20 x 20 Miler, Heat and Hydration, and More!
1:16:28

Intro Check out new EP gear here! Email us a picture of you in the new gear 🙂 EP is beginning to gauge interest for Ragnar SoCal 2020 (either the first or second weekend of April). Please email at admin@enduranceplanet.com to let us know if you’re interested. Other Updates: Tawnee has a beautiful, healthy baby […]

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Jul 19, 2019
ATC 290: A Pain in the Heel, Books on Strength Training, Raising Your Heart Rate, Vegetarian MAF, and more!
1:10:36

Intro: Fitness, by Brock’s account, is broken into three categories: Movement: general motion plus mobility (think squatting to pick things up and reaching up to grab things from higher places, like what our ancestors did with foraging) Exercise: invented to fill the holes in our movement patterns Training: what we do in order to reach […]

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Jul 05, 2019
Brie Wieselman: Functional Healing For Endometriosis – The Role of Diet, Hormones, Gut Health and More
1:08:48

We’re joined by Brie Wieselman, a functional medicine practitioner from Santa Cruz, CA, who runs a successful online clinic with other clinicians serving patients all over the world. Brie specializes in gut health, hormones, and female health. Today she is taking a dive into the topic of endometriosis and adenomyosis, with tools on how to […]

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Jun 28, 2019
ATC 289: Sinking Legs During The Swim, Training For An Ironman On A Mountain Bike, Training For A 50K When You Don’t Have Trail Access Or Time and More!
1:04:19

  “Danny” asks: 1. So I wanna do a full Ironman in 2020.I’ve done 47 marathons so running endurance isn’t an issue. It’s the other two disciplines I can swim all day with a swim bouy, but the second I get rid of it in attempt to kick, my legs fall in the water as […]

The post ATC 289: Sinking Legs During The Swim, Training For An Ironman On A Mountain Bike, Training For A 50K When You Don’t Have Trail Access Or Time and More! first appeared on Endurance Planet.
Jun 21, 2019
ATC 288: Calf Pains, Cyclocross Sprinting, Low Resting Heart Rate, and more!
1:17:59

Intro Brock’s been working on his Weighless program, which targets the mindset behind diet and lifestyles shifts. Fitness Genes identifies a lot of other genes than 23andme, such as the gene that makes you not get hungry. Lucho’s training for the 800m and is back to long runs at MAF (6-7 miles). Dane Asks: What’s […]

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Jun 07, 2019
Ryan Hall: On Rebuilding Health, How To Be A Wiser and More Intuitive Athlete, His Top 4 Strength Exercises For Runners, and Much More
51:25

On this episode we’re joined by Ryan Hall, the American Record holder for the half marathon (59:43) and holder of the fastest marathon time ever run by an American, a 2:04:58 at Boston. Also a two-time Olympian who grew up in Big Bear Lake, CA, Ryan is now a coach, speaker and author who lives […]

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May 31, 2019
ATC 287: Are We Overdoing It With Anti-Inflammatories? The Bright and Dark Side of Inflammation, Bone Density and Stress Fractures, and What to Do For High Hamstring Tendinopathy
1:11:18

Intro Congratulations to the Gibson family on their healthy baby girl, Coralee! Welcome to Julie McCloskey—a Registered Holistic Nutrition Coach (RHN) based out of Missoula, MT—for filling in for Tawnee while she’s on maternity leave. (She’ll be back this summer!) Craig Moss Inflammation: Good or Bad? Hello my fitness family — Can you explain inflammation […]

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May 24, 2019
HPN 7: Fueling For A Multi-Day Stage Race, Fixing Food Fears, and Cutting Dairy and Gluten While Training
1:11:06

Intro Banter Tawnee shares a little blood sugar story and the need to test how you individually react to certain foods — in this case, gluten free replacements weren’t necessarily the healthier option for her! List of food products and brands that were found to contain glyphosate. Avril Fueling for a 5-Day Running Race Thank […]

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May 17, 2019
ATC 286: Do Older Athletes Get Injured More? How To Stay Resilient As You Age
1:19:05

Intro: Lucho’s new man crush is the climber, Alex Honnold. Check out the documentary Free Solo! Key takeaway: repetition is essential in conquering fear. Sean: Re-Building a 50 y/o To Be Fit-For-Life I’m a nearly 49 year old endurance athlete with a history of multi-day adventure races, paddling events, rogaines (orienteering), and ultra running.  (Lucho coached […]

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May 10, 2019
David Roche: You Are Amazing, and Here’s How You Can Be A Happy Runner
1:08:50

This episode we have runner and coach David Roche. David started the Some Work, All Play (SWAP) team in 2013 and is a coach to some of the top trail runners in the world. He is a two-time national champion runner, a three-time member of Team USA, and the 2014 USATF Men’s Sub-Ultra Trail Runner […]

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May 03, 2019
ATC 285: Is There An Optimal Cycling Cadence? Plus: Finding Your Tempo Pace, Marathon Debrief and Olympic Tri PR Tips
1:16:51

Intro Lucho’s started using the SweetBeat HRV app. Easy aerobic exercise can increase HRV based on research and Lucho’s experience. HRV scores are individual! Your number is an n=1 (don’t compare yourself to Lucho). We can’t just rely on technology to guide our training. So be mindful whether or not you decide to comply with […]

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Apr 26, 2019
HPN 6: Our Top 6 Nutrient-Dense Foods To Add To Your Diet Now, and Why
1:25:00

We are back with Holistic Performance Nutrition episode 6. On this show, coaches Tawnee and Julie share six of their favorite nutrient-dense foods for athletes. We breakdown what makes these foods so good for athletes (including plant-based athletes!), and give our buying tips, favorite brands, cooking methods, nutrient profiles, and more. Quick links mentioned on […]

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Apr 19, 2019
ATC 284: Nerve Flossing and Ankle Mobility ‘Tests,’ Adjustments for A Low Max HR, and Setting HR Zones the Old Fashioned Way vs. New-Age Technology
1:08:07

Intro Banter Kid-friendly strength training tips: Make sure they’re aware of technique and posture. Do lots of jumping. Be creative with the movements (especially by using a medicine ball, bands, or cables). Keep it positive (do movements they enjoy). EP mentioned on Triathlete.com (but they forgot Lucho!). Anya Low max heart rate & strength training […]

The post ATC 284: Nerve Flossing and Ankle Mobility ‘Tests,’ Adjustments for A Low Max HR, and Setting HR Zones the Old Fashioned Way vs. New-Age Technology first appeared on Endurance Planet.
Apr 12, 2019
Dr. Phil Maffetone 24: Maintaining Healthy Blood Sugar Levels and Understanding Abnormalities
1:21:23

Dr. Phil Maffetone is back for what’s sure to be another instant classic, as we help you understand and assess your blood sugar regulation and holistic health. Topics discussed: How blood sugar was treated decades ago vs. now, and how there’s an increased acceptance to using this information. Types of diabetes — type 1, type […]

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Apr 05, 2019
ATC 283: Happy B-Day Tawnee, Bodyweight Vs. Weight Training, Hilly Ironman Bike Training
1:22:28

Intro Announcement: Tawnee is pregnant again (35 weeks)! Her and John are so grateful for the Endurance Planet community’s support and well wishes these past 15 months. Allison L. asks: IMLP Bike Training I am doing Ironman Lake Placid in July, as you know the bike course ends with an 11-mile uphill.  On one loop […]

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Mar 29, 2019
HPN 5: How To Get Your Period Back and the Vital Role of Energy Availability
1:32:35

[/sponsor] We’re back with episode 5 of Holistic Performance Nutrition featuring Tawnee and Julie McCloskey, a certified holistic nutrition coach who runs wildandwell.fit. On this show we take another dive into the topic of amenorrhea and female athletes, with Tawnee and Julie offering new advice that we’ve not yet shared on the show yet. Amanda […]

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Mar 20, 2019
ATC 282: Tools to Help PTSD & ‘Fight or Flight’ Responses, When MAF Plateaus, and Using Tempo/LT for Ultra Training
1:07:23

Intro Banter Lucho geeks out about sunrisesunset.com Lucho finds a forum that confirms cycling can help a sprinter (in terms of both running mechanics and speed). His latest workout: 10x 30’’ on the bike with 3’ rest intervals; adjust seat height so you’re at full extension and reaching at the bottom of the pedal stroke. […]

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Mar 15, 2019
Jess & BJ Gumkowski of YogiTriathlete: The Abundance Mindset, Facing Failures, and Why You Need Presence For Performance
1:21:30

We are joined by two rockstars of the endurance sports community, Jess & BJ Gumkowski, who are the triathlon & lifestyle coaching team of YogiTriathlete. Jess & BJ are experts in all types of endurance disciplines (from ultra to Ironman) as well as mindfulness and meditation for athletes. They host the YogiTriathlete podcast, as well as […]

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Mar 06, 2019
ATC 281: Steps To Overcome Fear and Anxiety, Swim Faster Without Trying So Hard, and 50k Tapering with a Marathon
1:09:02

Intro Banter Reference to previous episode on chronotypes. Lucho’s blog post on neurotyping. Meredith asks: Overcoming Fears I’m a runner making the transition into being a triathlete, and I spent most of last year training for my first full Ironman (Wisconsin). I had the run portion under control from years of half and full marathons, […]

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Mar 01, 2019
HPN 4: ‘Hanger’ Problems, Fasted vs. Fed Adaptations, and Keto Runs (Yes, Those Runs)
1:07:40

Welcome to episode 4 of Holistic Performance Nutrition (HPN) with Julie McCloskey, registered holistic nutrition coach, and Tawnee, a certified sports nutritionist and holistic endurance coach. Anonymous male athlete asks: I am a 31-year-old man from Norway. The last years I have been running and trained for trail-marathons. I started my running for about 5 years […]

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Feb 20, 2019
ATC 280: Triathletes Seeking Love, Heart Rate for Half-Marathons, And Does Max Heart Rate Hold Any Significance?
1:28:34

Chris Asks: Ironman Looking For Love Thought you guys may have some fun with this one; and perhaps a little different than some of the other questions you get. Maybe. 35 year old single guy who loves a good endurance challenge (Ironman, Leadville, etc. à humble brag) I’d say I’m slightly better than average but […]

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Feb 15, 2019
Brad Kearns Pt 2: Take The Cold Water Plunge, Unlock Dietary Success, and Master Your Body at Any Age
52:28

This is Part 2 of our interview with Brad Kearns, for Part 1 click here to listen. In this show, we pick back up on the testosterone conversation from Part 1 of the show. Brad is the host of the Get Over Yourself podcast, professional speedgolfer, co-author to the Primal Endurance and Keto Reset Diet with Mark […]

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Feb 06, 2019
ATC 279: Winter Motivation, 5k Focus For A Marathon Boost, A Quad-numdrum, and More
1:21:12

Meagan says: Motivation Thoughts First of all, big fan of the podcast. I was listening to a couple of the recent episodes and the topic of motivation came up. I have been thinking about this a lot recently because one of my friends made a resolution to run a half marathon in May and has […]

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Feb 01, 2019
Brad Kearns Pt 1: Competitive Intensity for Longevity, Boost Testosterone By Minimizing Workout Stress, and Why You Need to Just Get Over Yourself
1:02:20

We are joined by Brad Kearns, host of the Get Over Yourself podcast, professional speedgolfer, co-author to the Primal Endurance and Keto Reset Diet with Mark Sisson, and a dude with a great sense of humor! Brad’s 2016 appearance on Endurance Planet, talking about his days as a pro triathlete and lessons learned. Behind Brad’s new […]

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Jan 23, 2019
ATC 278: How Bad is Zone 3, Preparing for Altitude, Strength Training for Triathletes, and more!
1:19:32

In the episode of Ask the Coaches with Brock and Lucho, we answer listener questions about: Is it bad to train in Zone 3, How to prepare for racing at altitude, what type of strength training is good for triathletes, and more!

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Jan 18, 2019
HPN 3: Curbing Sugar Cravings, Bladder Health, Nutrition For Surgery Recovery
1:14:54

Welcome to episode 3 of Holistic Performance Nutrition (HPN) with Julie McCloskey, registered holistic nutrition coach, and Tawnee, a certified sports nutritionist and holistic endurance coach. Rosalie asks: In the event this is within the scope of your show, here is my question: Hello, my name is Rosalie Davis. I am 50 years old, I […]

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Jan 09, 2019
ATC 277: Beginner Strength Training, Back to Back Racing, Core Strength for Endurance, Flipping the Triathlon, and more!
1:19:19

In this episode of Ask the Coaches, Brock and Lucho tackle listener questions about: Beginner Strength Training, Back to Back Racing, Core Strength for Endurance, Flipping the Triathlon, and more!

The post ATC 277: Beginner Strength Training, Back to Back Racing, Core Strength for Endurance, Flipping the Triathlon, and more! first appeared on Endurance Planet.
Jan 04, 2019
Gary Dudney: How Mindfulness Can Elevate Your Training, Racing and Life – Fewer DNFs, More Satisfaction and Stress-Free Workouts
58:32

Gary Dudney, of Monterey, Calif., has been publishing articles on running, trail running, and ultrarunning for the past 20 years. His is the author of two books, The Tao of Running and The Mindful Runner, both of which you can buy on amazon by clicking the links. Gary was inspired to write these books from his own running adventures over […]

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Dec 26, 2018
ATC 276: Van Life, Incorporating Walk Training, Improving Acceleration & Top Speed, and more!
1:35:31

In this episode of Ask the Coaches, coach Brock, Lucho and guest coach Tawnee answer the following questions about Incorporating Walking into Training, Improving Acceleration and Top Speed, and more!

The post ATC 276: Van Life, Incorporating Walk Training, Improving Acceleration & Top Speed, and more! first appeared on Endurance Planet.
Dec 21, 2018
Holistic Performance Nutrition 2: Complete Guide To Probiotics, Essential Strains for Athletes, and Healing Reoccurring SIBO
1:27:12

On episode 2 of Holistic Performance Nutrition (HPN) with Julie McCloskey, registered holistic nutrition coach, and Tawnee, we take a deep dive into your gut health and the use of probiotics from why you need then to what brands and how to take them: Gut dysbiosis & Leaky gut What is dysbiosis: an imbalance in […]

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Dec 12, 2018
ATC 275: How Run/Walk Protocol Works, Different Styles of Bikes, Heat vs Cold for Fitness, Training for the Mile, and more!
1:23:14

In this episode of Ask the Coaches, Brock and Lucho answer listener’s questions about How Run/Walk Training Works, How Different Types of Bikes Affect Training, Using Heat vs Cold for Fitness, How to Train for the Mile, and more!

The post ATC 275: How Run/Walk Protocol Works, Different Styles of Bikes, Heat vs Cold for Fitness, Training for the Mile, and more! first appeared on Endurance Planet.
Dec 07, 2018
Sock Doc 8: Less Is More – Natural Movement, No-Diet Wholesome Eating, and Toxin-Free Home and Personal Care
1:15:59

  On this episode with the Sock Doc we take a dive into what it means to embody a “less is more” lifestyle. Tawnee recently stayed with the Sock Doc and his family during her vanlife travels and saw first hand how they operate without shoes, in nature and by keeping it all simple. Topics […]

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Nov 28, 2018
ATC 274: Knowing Your Potential, How to Run Downhill, Relying on GPS, Sacral Fractures, and more!
1:21:00

In this episode of Ask the Coaches, Brock and Lucho answer listener's questions about knowing your potential as an athlete, What is the way to run downhill, how to not rely on your GPS so much, and the best way to return from a sacral.

The post ATC 274: Knowing Your Potential, How to Run Downhill, Relying on GPS, Sacral Fractures, and more! first appeared on Endurance Planet.
Nov 23, 2018
Dr. Phil Maffetone 23: How to Add Beats to Your MAF Heart Rate, and Adjustments to the 180 Formula
56:33

We’re back with Tawnee interviewing our good friend, Dr. Phil Maffetone. On this show we discuss ways that you can ADD beats to your MAF heart rate and also new additions to the 180 Formula on when you should subtract beats from your MAF. Click here for Phil’s full article on the 180-Formula Review and adding […]

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Nov 14, 2018
ATC 273: BQ for Noobs, Losing Weight With Keto, When MAF Isn’t Working, Preparing for a Cold 3k Swim and more!
1:29:25

In this episode of Ask the Coaches, Lucho and Brock tackle listener questions about achieving a BQ if you are a noob, losing weight with keto, what to do when MAF stops working, and how to prepare for a cold 3k swimming race.

The post ATC 273: BQ for Noobs, Losing Weight With Keto, When MAF Isn’t Working, Preparing for a Cold 3k Swim and more! first appeared on Endurance Planet.
Nov 09, 2018
Holistic Performance Nutrition Ep. 1: Introducing RHN Julie McCloskey – From Junk Food to Real Food, Hiking the PCT, and More
1:03:01

We are starting a new show on Endurance Planet called Holistic Performance Nutrition (HPN) and in this show, Episode 1, we introduce Tawnee’s co-host Julie McCloskey, who shares her story. Follow Julie on Instagram. Julie’s bio: Registered Holistic Nutrition Coach (RHN) based out of Missoula, MT. After living in upstate New York through college, she moved […]

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Oct 31, 2018
ATC 272: Titanium vs. Carbon Fibre, Racing by Pace or HR, Time Off to Get Balanced, Training Short and Long, and more!
1:14:32

In this 272nd episode of Ask the Coaches, Brock and Lucho answer questions about Titanium versus Carbon Fibre Bikes, Should you Race by Pace or HR, Taking Time Off to Get Balanced, Training Short races and Long at The Same Time, and more!

The post ATC 272: Titanium vs. Carbon Fibre, Racing by Pace or HR, Time Off to Get Balanced, Training Short and Long, and more! first appeared on Endurance Planet.
Oct 26, 2018
ATC 271: Fuelling for a Double, Hill Training 101, Should Kids Take Supplements, MAF on Limited Time, and more!
1:22:17

In this 271st episode of Ask the Coaches, Brock Armstrong and Lucho answer listener questions about Fuelling for a Double, Hill Training 101, Should Kids Take Supplements, MAF on Limited Time, and chat about their own training and racing.

The post ATC 271: Fuelling for a Double, Hill Training 101, Should Kids Take Supplements, MAF on Limited Time, and more! first appeared on Endurance Planet.
Oct 12, 2018
Tawnee Returns: Lessons in Healing, Mindfulness and Personal Growth
1:03:45

While re-introducing our much-missed show host,  Brock and Tawnee discussed… The idea of “post traumatic stress change”: how trauma isn’t a “disorder,” but can actually be turned into something positive. Studies suggest that walking, moderate aerobic exercise, and simply connecting with nature all correlate with better mental health. These results are not conclusive, but certainly promising […]

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Oct 05, 2018
ATC 270: Weak Glutes, Marathon to 800m, Why You Can’t Raise Your Heart Rate, and more!
1:38:34

In this episode of Ask the Coaches with coach Brock Armstrong and Lucho, we answer questions about Weak Glutes, Marathon to 800m, Why You Can't Raise Your Heart Rate, and more!

The post ATC 270: Weak Glutes, Marathon to 800m, Why You Can’t Raise Your Heart Rate, and more! first appeared on Endurance Planet.
Sep 28, 2018
ATC 269: Training for Track with Limited Time, From Overweight to Boston, Fasting on Training Days, and more!
1:37:02

In the 269th episode of Ask the coaches, Brock and Lucho talk about: Training for Track with Limited Time, From Overweight to Boston, Fasting on Training Days, and more!

The post ATC 269: Training for Track with Limited Time, From Overweight to Boston, Fasting on Training Days, and more! first appeared on Endurance Planet.
Sep 14, 2018
ATC 268: Mentally Preparing to Race, How Much is Too Much DOMs, Inconsistent Pacing, 50 Days of Ironman, and more!
1:29:28

In this episode of Ask the Coaches, coaches Brock and Lucho answer Endurance Planet listener's questions about Mentally Preparing to Race, How Much is Too Much DOMs, Inconsistent Pacing, 50 Days of Ironman, and more.

The post ATC 268: Mentally Preparing to Race, How Much is Too Much DOMs, Inconsistent Pacing, 50 Days of Ironman, and more! first appeared on Endurance Planet.
Aug 31, 2018
ATC 267: Sudden Drops in Heart Rate, RPE and MAF, Back to Back Racing, Transitioning to Triathlon, and more!
1:34:18

In the episode of Ask The Coaches, Lucho and Brock answer questions about: Sudden Drops in Heart Rate, RPE and MAF, Back to Back Racing, Transitioning to Triathlon, and more!

The post ATC 267: Sudden Drops in Heart Rate, RPE and MAF, Back to Back Racing, Transitioning to Triathlon, and more! first appeared on Endurance Planet.
Aug 17, 2018
ATC 266: The Best Treadmills, Bilateral Breathing Tips, Shoe Blowouts, How To Resist Snacking At Work, and more!
1:31:28

In this episode of Ask The Coaches we cover questions about: The Best Treadmills, Bilateral Breathing Tips, Shoe Blowouts, How To Resist Snacking At Work, and more!

The post ATC 266: The Best Treadmills, Bilateral Breathing Tips, Shoe Blowouts, How To Resist Snacking At Work, and more! first appeared on Endurance Planet.
Aug 03, 2018
ATC 265: Preparing for Xterra, Building Multi-Sport Run Speed, Cramping Off The Bike, and more!
1:38:10

In the episode of Ask the Coaches #265 Brock and Lucho answer questions about: Preparing for Xterra, Building Multi-Sport Run Speed, Cramping Off The Bike, and more!

The post ATC 265: Preparing for Xterra, Building Multi-Sport Run Speed, Cramping Off The Bike, and more! first appeared on Endurance Planet.
Jul 20, 2018
ATC 264: Nasal Breathing, Sleeping Before a Race, Staying Limber, and Much More!
1:02:03

In this 264th episode of Ask The Coaches, Lucho and Brock answer questions on Nasal Breathing, Sleeping Before a Race, Staying Limber, and much more!

The post ATC 264: Nasal Breathing, Sleeping Before a Race, Staying Limber, and Much More! first appeared on Endurance Planet.
Jul 06, 2018
ATC 263: Training for a Hilly 10k, When to Ignore Cardiac Drift, Interpreting VO2 Max Tests, Glycogen Replenishing, and more!
1:34:02

In this episode, coaches Brock and Lucho answer questions on Training for a Hilly 10k, When to Ignore Cardiac Drift, Interpreting VO2 Max Tests, Glycogen Replenishing, and more!

The post ATC 263: Training for a Hilly 10k, When to Ignore Cardiac Drift, Interpreting VO2 Max Tests, Glycogen Replenishing, and more! first appeared on Endurance Planet.
Jun 22, 2018
ATC 262: Counting Calories on the Bike, Recovering During a Race, Pacing Your Long Runs, Patellofemoral Pain Syndrome, and more!
1:26:58

On this episode of Ask The Coaches, with Coach Lucho and guest coach/host Brock Armstrong, we answer the following listener questions: The “reset your relationship with food” program that Brock talks about in the intro can be found at Weighless.Life. Allison Asks: I am doing my first (and only) Ironman distance triathlon in Hudson valley NY My […]

The post ATC 262: Counting Calories on the Bike, Recovering During a Race, Pacing Your Long Runs, Patellofemoral Pain Syndrome, and more! first appeared on Endurance Planet.
Jun 08, 2018
ATC 261: Is Fat the New Tire Size, Does Racing Hurt MAF, Can MAF Make You Scrawny, How to Train as a Blue Collar Baller, and more!
1:29:40

In this episode of Ask the Coaches, Lucho and Brock answer the questions: Is Fat the New Tire Size, Does Racing Hurt MAF, Can MAF Make You Scrawny, How to Train as a Blue Collar Baller, and more!

The post ATC 261: Is Fat the New Tire Size, Does Racing Hurt MAF, Can MAF Make You Scrawny, How to Train as a Blue Collar Baller, and more! first appeared on Endurance Planet.
May 25, 2018
ATC 260: How to Coach a Coach, Break the 3-hour Marathon, Return from a Sacral Fracture, Increasing Distance and Speed, and more!
1:33:04

Coaches Brock Armstong and Lucho answer the questions: When a Coach Needs a Coach, Can Muscles be Fast, The Softest Running Surface for returning from injury, Can You Go Long and Get Fast, and more!

The post ATC 260: How to Coach a Coach, Break the 3-hour Marathon, Return from a Sacral Fracture, Increasing Distance and Speed, and more! first appeared on Endurance Planet.
May 11, 2018
ATC 259: Why Do I keep Getting Injured, How Long is a Long Run, Cramping Off the Bike, Training for a Mountain Race, How to Self-Coach, and more!
1:40:22

Coaches, Lucho and Brock, answer the questions: Why Do I keep Getting Injured, How Long is a Long Run, Cramping With Speed, Training on a Road Bike for a Mountain Race, How to Self-Coach, and more!

The post ATC 259: Why Do I keep Getting Injured, How Long is a Long Run, Cramping Off the Bike, Training for a Mountain Race, How to Self-Coach, and more! first appeared on Endurance Planet.
Apr 27, 2018
ATC 258: When to Lose Weight, How to Build Upper Body Strength, Elevation Training, Best Strength Training for Runners, and more!
1:37:08

Lucho and Brock answer questions about: When to Lose Weight, How to Build Upper Body Strength, Elevation Training, Best Strength Training for Runners, and more!

The post ATC 258: When to Lose Weight, How to Build Upper Body Strength, Elevation Training, Best Strength Training for Runners, and more! first appeared on Endurance Planet.
Apr 13, 2018
ATC 257: Building Durability and Toughness, Too Fast For MAF, Hamstring Niggles, When Resistant Starch Backfires, Ground Contact Time, and More!
1:47:45

On this episode of Ask The Coaches (with the special guest coach, Brock Armstrong): John C Besides long runs, what type of training builds muscle and connective tissue durability and toughness? What training will help muscles and connective tissue develop resistance to the pain and stiffness from tissue damage that occurs during the later stages […]

The post ATC 257: Building Durability and Toughness, Too Fast For MAF, Hamstring Niggles, When Resistant Starch Backfires, Ground Contact Time, and More! first appeared on Endurance Planet.
Apr 06, 2018
An Update From Tawnee and Her Husband John
1:35

Your host Tawnee and her husband John give you a brief update on Endurance Planet and the news of their baby girl Whitney, who passed away at birth. You can read more on Tawnee’s new blog: Life After Whitney. Tawnee will be taking some time off as she heals, and in the meantime Lucho and […]

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Mar 30, 2018
ATC 256: Waking Up Hungry At Night, Cortisol Rhythms, Ways To Know You’re Eating Enough, Athletic ‘Sabbaticals,’ and Why We Don’t Like Running Streaks
1:21:48

1/15/18 Calesse Trouble sleeping and waking up at night hungry My question is related to sleep and was sparked by your episode several months ago about chronotypes (fascinating!) I took the quiz and determined I’m a dolphin, which makes a lot of sense to me given my tendency to have difficulty falling asleep, awaken multiple […]

The post ATC 256: Waking Up Hungry At Night, Cortisol Rhythms, Ways To Know You’re Eating Enough, Athletic ‘Sabbaticals,’ and Why We Don’t Like Running Streaks first appeared on Endurance Planet.
Mar 16, 2018
ATC 255: Top Ways to Boost Functional Threshold Power (FTP), VO2Max for Masters Athletes, MAF Training For Spartan Races, Fartleks for Ironman, and More
1:05:37

On this episode of Ask The Coaches: Ways to boost FTP for lean triathletes Don’t just focus on training at FTP – you need a solid foundation/base (Z1/Z2/MAF) and also the ability to work your high end (e.g. VO2max). Sweet spot training (just below FTP) to help FTP. Sessions to do at FTP (3 x […]

The post ATC 255: Top Ways to Boost Functional Threshold Power (FTP), VO2Max for Masters Athletes, MAF Training For Spartan Races, Fartleks for Ironman, and More first appeared on Endurance Planet.
Mar 02, 2018
Brock Armstrong: Testing Today’s Top Biohacks – What Are They, The Science, Potential Benefits, and Are They Worthwhile?
1:14:25

Our friend Brock Armstrong is back on Endurance Planet (and also back doing EP’s audio editing) and he shares the experiences he’s had using some of the most sophisticated, advanced biohacks in existence. He runs through a handful of machines, supplements and more to tell us what they are, how they work, his experience, the […]

The post Brock Armstrong: Testing Today’s Top Biohacks – What Are They, The Science, Potential Benefits, and Are They Worthwhile? first appeared on Endurance Planet.
Feb 21, 2018
ATC 254: Tips To Avoid Going Into The Marathon Over-Cooked, Hyponatremia Symptoms and Risks, Setting Sights on a BQ, and More
1:16:27

On this episode of Ask The Coaches: BQ or bust! With a history of a 3:15 marathon, followed by a couple injury-laden years, how to get back on track for a BQ and/or sub-3 marathon? Is MAF training for the marathon the safest route to avoid re-injury? What kind of timeline for an aggressive marathon […]

The post ATC 254: Tips To Avoid Going Into The Marathon Over-Cooked, Hyponatremia Symptoms and Risks, Setting Sights on a BQ, and More first appeared on Endurance Planet.
Feb 16, 2018
Jae Gruenke: Fix Common Running Issues – Knees Caving In, High Hamstring Pain, Feet Splaying Out, and More!
1:04:14

Jae Gruenke, GCFP, a Feldenkrais practitioner and founder of The Balanced Runner™. For the past 14 years she has helped runners from beginner to Olympian learn to run pain-free, efficiently, and fast. She specializes in helping those whose problems have not resolved with medical treatment and those transitioning to natural running form, minimalist footwear, and […]

The post Jae Gruenke: Fix Common Running Issues – Knees Caving In, High Hamstring Pain, Feet Splaying Out, and More! first appeared on Endurance Planet.
Feb 07, 2018
ATC 253: Benefits to Boosting Lactate Threshold, Hills v. Speedwork, Zone 2 and Ironman, Fat Malabsorption Issues, and More
1:19:45

On this episode of Ask The Coaches: No more KPR (points system) for the Ironman World Championships and 70.3 World Championships, after the 2018 races. It is going back to a slot allocation system for pros! Our thoughts, and why we think this is a great thing. Zone 2 and Ironman: Is Z2 the right […]

The post ATC 253: Benefits to Boosting Lactate Threshold, Hills v. Speedwork, Zone 2 and Ironman, Fat Malabsorption Issues, and More first appeared on Endurance Planet.
Feb 02, 2018
Alex Hutchinson: How Much Can We Endure? Exploring the Brain, Performance Limiters and How To Push Harder and Farther
1:02:49

On this episode, we welcome back sports journalist Alex Hutchinson, who’s written a fascinating new book titled Endure: Mind, Body and the Curiously Elastic Limits of Human Performance. Pre-order your copy here (ships out out in February). Endure is a must-read for all endurance athletes! In addition to authoring books, Alex is Outside Magazine’s Sweat Science columnist […]

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Jan 24, 2018
ATC 252: How To Approach the Offseason Comeback, Stress Fracture Risk In Collegiate Runners, Beet Juice For Fat-Adapted Athletes, Glute Activation Exercises, and More
1:12:37

On this episode of Ask The Coaches: Article discussion: Stress fracture risk in collegiate cross country runners. New study in the JOSC shows astoundingly high stress fracture numbers in runners under 25. 42 cross country D1 runners, between 18-24 years old. 40% of females and 35% of males had history of stress fracture. None of […]

The post ATC 252: How To Approach the Offseason Comeback, Stress Fracture Risk In Collegiate Runners, Beet Juice For Fat-Adapted Athletes, Glute Activation Exercises, and More first appeared on Endurance Planet.
Jan 19, 2018
Sock Doc 7: Why Genetic Tests May Fall Short and The Pros and Cons To Discovering Your DNA, Plus: Truths of Leg-Length Discrepancies and More
56:30

The Sock Doc, Steve Gangemi, is back to tackle the topic of genetic testing and whether finding out your DNA via testing is worthwhile or not, as well as answer your other questions! DNA, epigenetics & on getting your genes tested: DNA is the long-term information storage. Via transcription, RNA is formed, and this is […]

The post Sock Doc 7: Why Genetic Tests May Fall Short and The Pros and Cons To Discovering Your DNA, Plus: Truths of Leg-Length Discrepancies and More first appeared on Endurance Planet.
Jan 10, 2018
ATC 251: Setting Heart Rate Zones using Metabolic Efficiency vs. MAF 180 Formula, Strength Training After Illness, HRV Troubleshooting, Nasal Breathing, and More
1:05:17

On this episode of Ask The Coaches: Making a comeback to sport after cancer – where does one start? Endurance vs. strength training needs after your body has gone through severe illness. Mentions: Podcast: 8 Steps to Mastering MAF The 5×5 strength training program 10 exercises that keep you athletic as you age Metabolic efficiency […]

The post ATC 251: Setting Heart Rate Zones using Metabolic Efficiency vs. MAF 180 Formula, Strength Training After Illness, HRV Troubleshooting, Nasal Breathing, and More first appeared on Endurance Planet.
Jan 05, 2018
Sports Nutrition 238: What’s Up With Maurten, Relieving GI Distress With Breath And Core Work, Luteal Phase Supplements, And More
33:12

On this episode of Sports Nutrition with Ben Greenfield: Pregnancy mentions The Mama Natural Week by Week Guide to Pregnancy & Childbirth Our thoughts on the new Maurten sports drink. Said to be the world’s most carbohydrate-rich sports drink & big in the marathon and running world. Can you make a drink similar to this at […]

The post Sports Nutrition 238: What’s Up With Maurten, Relieving GI Distress With Breath And Core Work, Luteal Phase Supplements, And More first appeared on Endurance Planet.
Dec 27, 2017
ATC 250: Post-Workout Fueling Myths (and What You Should Do), Pre-Training For a 100-Miler, Buying Kettlebells For Home, and More!
1:11:44

On this episode of Ask the Coaches: Adding kettlebells to your home gym: What are some recommend sizes? KBs for a relatively fit woman Upper body vs. lower body Tawnee has 8kg, 12kg, 16kg and 24kg purchased from kettlebellsusa.com. Another alternative is a weight-adjustable kettlebell.  Planning your first 100 mile trail run next season: How […]

The post ATC 250: Post-Workout Fueling Myths (and What You Should Do), Pre-Training For a 100-Miler, Buying Kettlebells For Home, and More! first appeared on Endurance Planet.
Dec 22, 2017
Brian Mackenzie & Phil White: When Wearables Go Too Far, How To Unplug and Get Back In Tune With Yourself
57:30

On this show we’re joined by coach and human potential specialist Brian Mackenzie and Emmy-nominated writer Phil White, who are both co-authors of the book Unplugged, which teaches athletes to think more critically about technology use and the tools to upgrade your fitness, performance and consciousness. Intros Brian was the Crossfit Endurance guy for a […]

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Dec 13, 2017
ATC 249: Free Weights v. Machines, Keeping Motivation High During Winter, Mastering VO2Max Intervals and More
1:12:22

On this episode of Ask the Coaches: Article discussion: Weight machines vs. free weights It’s not an either or – they work synergistically. It depends: What are your goals? Machines may be safer for some (especially those new to weights). How to keep winter training motivation high when it’s lonely and cold? Cross country ski […]

The post ATC 249: Free Weights v. Machines, Keeping Motivation High During Winter, Mastering VO2Max Intervals and More first appeared on Endurance Planet.
Dec 08, 2017
Dr. Phil Maffetone 22: The Eight Steps To Mastering MAF, Healthy Body Fat Ranges, and How Athletes Can Decrease Health Risks
1:18:41

Dr. Phil Maffetone is back for an instant classic on how you can maximize your fitness gains and longterm health simultaneously: MAF Method refresher: It’s not just about the 180 Formula when you pursue MAF, it’s a holistic method for overall improved health, wellness and fitness. There are 8 steps to mastering MAF, which we […]

The post Dr. Phil Maffetone 22: The Eight Steps To Mastering MAF, Healthy Body Fat Ranges, and How Athletes Can Decrease Health Risks first appeared on Endurance Planet.
Nov 29, 2017
ATC 248: Mastering Your Central Governor, Diagnosing Gut Woes, How To Push Harder on the Ironman Marathon and More
1:17:43

On this episode of Ask the Coaches: Reasons for seemingly getting slower (or not progressing) despite several years of training? Taking into account immunity (how often are you getting sick?), stress levels and mindset in gauging your fitness progress or lack thereof. Defining speedwork and aerobic sessions – make sure you’re not training too hard […]

The post ATC 248: Mastering Your Central Governor, Diagnosing Gut Woes, How To Push Harder on the Ironman Marathon and More first appeared on Endurance Planet.
Nov 24, 2017
Anna Vocino: Managing Celiac With Diet, Healthy Gluten-Free Living, and The ‘Eat Happy’ Cookbook
42:02

Anna Vocino is an actress, standup comedian and co-host on America’s Angriest Trainer Podcast with Vinnie Tortorich. She has a fabulous cookbook called Eat Happy, with gluten-free, grain-free and low-carb recipes, which was largely inspired by the diet changes she made after being diagnosed with Celiac Disease. On this show we discuss: Anna’s story of […]

The post Anna Vocino: Managing Celiac With Diet, Healthy Gluten-Free Living, and The ‘Eat Happy’ Cookbook first appeared on Endurance Planet.
Nov 15, 2017
ATC 247: Top Strength Exercises To Do This Offseason, Balancing ‘Body Maintenance’ With Training, How To Be a Low-Risk Triathlete, and More
1:19:10

On this episode of Ask The Coaches: We’ve recently had many general questions on what to do in offseason; here are links to shows where we’re talked about offseason structure, please start there. If you have a more specific offseason question that we didn’t address yet, then send it to us! ATC 244: Offseason Planning […]

The post ATC 247: Top Strength Exercises To Do This Offseason, Balancing ‘Body Maintenance’ With Training, How To Be a Low-Risk Triathlete, and More first appeared on Endurance Planet.
Nov 10, 2017
Ask The Doc: Dr. Tommy Wood on Familial Hypercholesterolemia in Athletes, Restless Leg Syndrome, His ‘Elite Performance Analysis’ Test and Much More
1:11:14

Dr. Tommy Wood is back on the show for another edition of Ask the Doctor, Tommy’s sixth time as our resident doc. You can find Tommy over at NourishBalanceThrive, and be sure to check out their Elite Performance Analysis quiz. On this show, we catch up with Tommy and he tackles the following listener questions: […]

The post Ask The Doc: Dr. Tommy Wood on Familial Hypercholesterolemia in Athletes, Restless Leg Syndrome, His ‘Elite Performance Analysis’ Test and Much More first appeared on Endurance Planet.
Nov 01, 2017
ATC 246: The Long Run for 50k Training (How Far?), Run Drills for Cyclocross, MAF vs. Max HR for Zones, and More
1:09:08

On this show: A little Kona talk. For more, catch our Kona recap podcast we recorded with Thorsten Radde hours after this year’s Ironman World Championships. The long run when training for a 50k trail run: how far? Using past marathon training as a gauge for how far your 50k long run can be. For […]

The post ATC 246: The Long Run for 50k Training (How Far?), Run Drills for Cyclocross, MAF vs. Max HR for Zones, and More first appeared on Endurance Planet.
Oct 27, 2017
Tina Muir: Building a Healthier Mind and Body To Beat Amenorrhea and Start a Family
56:37

On this show we catch up with pro runner Tina Muir, who’s had many life changes since we last spoke with her in 2016 (listen to that podcast here). If you don’t know Tina, she is a pro runner from the UK and living in Kentucky with her husband, who’s a running coach. Last year […]

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Oct 20, 2017
TriNews: 2017 Ironman World Championship Recap and Highlights
1:15:50

On this show we catch up with Thorsten Radde, who’s coming to us from Kona, Hawaii, the morning after the 2017 Ironman World Championships. We go through the women’s race and men’s race in detail with the standout stories of the day, new records that were set, and the highs and lows, filling you in […]

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Oct 16, 2017
ATC 245: Train Your Swim Kick For Better Triathlons, Improve Ground Contact Time To Run Faster, Pro-Dairy or Dairy-Free, and More
1:28:00

Announcement: If you want in on an epic experience with the EP crew, don’t wait, email us now at events@enduranceplanet.com! We have two teams for SoCal Ragnar on April 7-8, both ultra and regular distance, and we’re taking signups for Ragnar Cape Cod on May 11-12. On this show: Should you spend more time training […]

The post ATC 245: Train Your Swim Kick For Better Triathlons, Improve Ground Contact Time To Run Faster, Pro-Dairy or Dairy-Free, and More first appeared on Endurance Planet.
Oct 13, 2017
Pete Jacobs: Kona Ironman Champ On Repairing Metabolic Damage and Making a Comeback with Increased Focus on Health, Clean Eating & MAF
1:04:29

With Kona right around the corner, on this show we feature professional triathlete Pete Jacobs, the winner of the 2012 Ironman World Championships. The year prior to that, Pete was second at Kona and the winner of Ironman Australia. After a hiatus, this year he’s toeing the line at Kona again. Today we’re going to […]

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Oct 04, 2017
ATC 244: On Vegan Diets For Athletes, Offseason Planning, Coach-Athlete Trust, and More
1:27:12

Announcement: We got a team for the SoCal Ragnar SoCal ULTRA team in addition to our usual regular team, so that opens up more spots on the regular team and the ultra team too. The race is April 7-8, 2018. If you are interested in running for either the regular team or ultra team, please […]

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Sep 29, 2017
TriNews: SuperMoms of Triathlon, Kona Pro Field Preview, 70.3 Worlds, and More
54:47

We catch up with Thorsten Radde of trirating.com featuring our Kona Preview and covering the latest and greatest in professional triathlon including: SuperMoms Many pro women are having babies, and with the points system it’s making it really hard to comeback and get to Kona. Is the current setup fair to these SuperMoms or could […]

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Sep 20, 2017
ATC 243: Acute Effects of Plyos and Strength on Running Economy, Aerobic Training For Crossfit, Food Diary Pros and Cons, and Much More
1:16:55

On this episode with Tawnee and Lucho: Journal of Strength & Conditioning Study mention: Acute Effects of Plyometric and Resistance Training on Running Economy in Trained Runners. Bottom line: Plyos and strength training temporarily reduce running economy. Don’t plan your key run in the 24hr after your plyos and heavy strength training: For Tawnee: Do […]

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Sep 15, 2017
Simon Marshall, PhD, and Lesley Paterson: How To Be A Brave Athlete By Managing Your Brain
58:48

We’re joined by pro triathlete Lesley Paterson, a 3x world champion in offroad triathlon, Ironman champ, pro mountain biker and endurance coach at Braveheart Coaching, along with her husband, Simon Marshall, PhD, who is a sports psychologist, exercise physiology professor, and the go-to guy for endurance athletes to train their brains and build mental toughness. […]

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Sep 06, 2017
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
1:15:22

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 […]

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Sep 01, 2017
Dina Griffin, RD: Individualizing Your Diet/Fuel Plan, Ketone Supplements, Muscle Testing, and More!
1:08:12

  Our guest, Dina Griffin, holds a Masters of Science degree in Food Science and Human Nutrition and is a Registered Dietitian, Board Certified Sport Dietitian, and Certified Level II Metabolic Efficiency Training Specialist. Dina’s clientele includes adults of all ages and activity levels, from “off the couch” athletes to recreational and elite/professional endurance athletes including fitness enthusiasts, runners, ultrarunners, […]

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Aug 23, 2017
ATC 241: Believe It – You ARE an Athlete, Keys To Nailing a Marathon, Harms of Chornic Hypocaloric Diets, and Much More
1:18:10

  Tawnee and Lucho are on for Ask the Coaches episode 241. Announcements: Have a question for one of our shows? Send to questions@enduranceplanet.com. Ragnar: The 2018 SoCal regular team is FULL for now, but we are entered in the lottery for an ultra team and will know if we get it by September. If […]

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Aug 18, 2017
Sock Doc 6: Caffeine and Dehydration, Train Low Race High, MTHFR’s Role In Your Training, Post Tib Tendonitis, and More
1:12:18

  Dr. Steve Gangemi, the Sock Doc, is back on the show. We hear about his latest adventure race and he provides his wisdom on the following: Sports nutrition – fact or myth? We clarify the following: Does coffee/caffeine before exercise leads to dehydration? https://link.springer.com/article/10.2165%2F00007256-200131110-00002 https://www.ncbi.nlm.nih.gov/pubmed/12187618?dopt=Abstract http://www.nrcresearchpress.com/doi/abs/10.1139/y90-135#.WYnOntPysi4 If you’re fat-adapted can you “race low” (low […]

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Aug 11, 2017
ATC 240: Tawnee’s Baaack! We Discuss – Best ‘Bang for Your Buck’ Strength Training, Nutrition for Midday Race Starts, 180 Formula for Teens, and Much More
1:22:45

On this episode of Ask the Coaches: Tawnee’s back from her break, and her and Lucho take some time to catch up and share the latest news, including that she’s pregnant! You can read more of Tawnee’s pregnancy blogs and follow her journey at tritawn.com. Study mention – Running Exercise Increases the Intervertebral Disc “Chronic running […]

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Aug 04, 2017
Lucho and GZ: Trying Something New: Talking About The Aging Athlete, Is Pot a PED, And Much More
1:01:12

On this show Lucho and George Zack chat it up and cover: US Masters National Championships Training for speed. Is marijuana a performance enhancing drug?

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Jul 21, 2017
Dr. David Minkoff: Mind Your Immune System, Tips For Master’s Athletes (From A Master), and Why You Need To Take Your Amino Acids!
52:42

Dr. David Minkoff is an alternative health practitioner and triathlete based in Florida. At 69 years young, he has completed 42 Ironmans and feels healthier than ever. He was also Endurance Planet’s resident doctor for our Ask the Doc shows back in the day (see archives). On this show we catch up with David, talking about […]

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Jul 12, 2017
ATC 239: Lucho with Guest Host Greg White on Transitioning Into Minimalist shoes, building a periodized plan using MAF, Tapering for Races and What To Do Physically and Mentally to Prepare
1:25:29

Meet Greg White, a professional writer, avid runner and student of all things health. How to begin using minimalist shoes after a back injury and four-year break from running. Katy Bowman’s Whole Body Barefoot book How best to structure training with MAF + intensity. What exactly a taper is and several strategies to you can […]

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Jul 07, 2017
Sock Doc 5: Gaining Weight in Ironman Training, Why!? Plus, Meniscus Tear Recovery, Hiatal Hernias in Athletes, and More
1:05:41

We are back with The Sock Doc, Dr. Steve Gangemi, for another”grab bag” style show with a variety of important topics and answers to your questions so you can kick more butt in your training and racing… Steve’s trip to the Galapagos Islands a few highlights including the giant turtles who sound like Darth Vadar […]

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Jun 28, 2017
ATC 238: Lucho with Guest Host Annie on How to Recover While Trying to Drop Weight, Dealing with Lack of Desire to Race, Should You Race an Ultra at MAF or Even with a HRM
1:17:39

Meet guest host Ann-Sofie Forsmark, a Swedish ultrarunner who has been a PT for 18 years, running coach the last 5 yrs and also nutrition coach with focus on athletic performance. Strategies to deal with lower energy and decreased recovery while trying to drop weight How to overcome, or not, the lack of desire to […]

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Jun 23, 2017
Dr. Phil Maffetone 21: Heart Health For Athletes – Identifying Risks, Weeding Out Hype and Why Exercise Is Still Your Best ‘Medicine’
1:00:39

Dr. Phil Maffetone is back for this instant classic episode talking about heart health and athletes with everything you need to know, what information out there that you can ignore, and proactive tips to stay healthy for a lifetime. We often see articles and hear unfortunate stories of athletes with heart health complications, sometimes resulting in death. […]

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Jun 14, 2017
ATC 237: Lucho and Fellow Old Guy GZ Talk Masters Training
1:26:14

Lucho has a guest host, GZ. Psychology of coaching kids vs. adults. Lucho’s first race since the Leadville 100 4 years ago. How to structure training for an older athlete struggling with recovery.

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Jun 09, 2017
Dr. Cate Shanahan: Deep Nutrition and ‘The Human Diet’ – The Role of Epigenetics, What Your Ancestors Ate and Your Activity Levels to Determine Your Dietary Needs
1:08:42

  Dr. Cate Shanahan is a board certified family physician and author of Deep Nutrition: Why Your Genes Need Traditional Food. She’s an expert on epigenetics and has studied culinary traditions and dietary habits of her healthiest patients. She’s applied her learning and experiences in all these scientific fields in the book Deep Nutrition, which we’ll […]

The post Dr. Cate Shanahan: Deep Nutrition and ‘The Human Diet’ – The Role of Epigenetics, What Your Ancestors Ate and Your Activity Levels to Determine Your Dietary Needs first appeared on Endurance Planet.
May 31, 2017
ATC 236: Fueling a Fat-Adapted Marathon, Recovery Priorities, Adding X-Training To Build Volume, and More
1:00:04

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 […]

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May 26, 2017
TriNews Special: Traveller’s Guide To Staying In Kona, Hawaii, During Ironman World Championship Week
59:29

Headed to the Big Island? Then take a listen. Our buddy Thorsten Radde is FINALLY making the trek to Kona this year so we dedicate this show to discussing travel plans and questions he had for being in Hawaii during Ironman, including: What’s the “best” location to stay in Kona? What’s the layout like and pros and cons of […]

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May 22, 2017
Steve Magness: Coping Skills of Top Athletes, His Rules of Coaching, Science vs. Practice, Defining ‘Tempo’ (It’s Not Just a Heart Rate), Book Recs, and Much More
1:09:57

Our guest Steve Magness is a coach to top distance runners including Olympians, World Championship qualifiers, and top 10 finishers at Major Marathons. He is also a lecturer and writer on the topic of science of performance. He has two books, including The Science of Running and the latest titled Peak Performance, which drops in June, […]

The post Steve Magness: Coping Skills of Top Athletes, His Rules of Coaching, Science vs. Practice, Defining ‘Tempo’ (It’s Not Just a Heart Rate), Book Recs, and Much More first appeared on Endurance Planet.
May 17, 2017
ATC 235: Common Half-Ironman Mistakes, Is MAF Over-Hyped and Overrated, Predicting Goal Race Pace, And More
1:15:20

On this episode of Ask the Coaches: Followup from ATC 234: Were we ‘too harsh’ or even wrong on American marathoners slowing? Lucho spews some stats and another good article mention. Speaking of fast running, we discuss the Sub-2 Hour Marathon attempt, before it happened. Correction from that episode: The Ironman swim cutoff is 2:20 not […]

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May 12, 2017
Dr. Tamsin Lewis: Risks of Birth Control Pill and IUDs, Tips for The Perimenopause Transition, Recovering from Overtraining Syndrome, and More
44:35

Dr. Tamin Lewis is back and also is working on a new business Fibr Health. Check it out! On this show: Discussing risks of the pill and IUD for female athletes. What can happen when on birth control: Inflammation CRP Disrupt microbiome Decrease B vitamins Increase needs for Mg The pill can also raise SHBG, which […]

The post Dr. Tamsin Lewis: Risks of Birth Control Pill and IUDs, Tips for The Perimenopause Transition, Recovering from Overtraining Syndrome, and More first appeared on Endurance Planet.
May 03, 2017
ATC 234: Are American Marathon Times Getting Slower? Plus: Athletes with Bradycardia, Getting In Ironman Swim Shape, Maintaining Run Fitness When Injured, and More
1:07:28

On This episode of Ask the Coaches: With all of the data, apps, online coaching, supplements, research, blogs, podcasts (great and otherwise), interwebs, and all… Why is America so slow in the marathon compared to where it was 30 to 40 years ago? Article from Outside Online on this topic More runners Incentives Habits Are […]

The post ATC 234: Are American Marathon Times Getting Slower? Plus: Athletes with Bradycardia, Getting In Ironman Swim Shape, Maintaining Run Fitness When Injured, and More first appeared on Endurance Planet.
Apr 28, 2017
Ask the Doc: Is Adrenal Fatigue a Myth? Plus: Tips for Athletes with Graves Disease, Overcoming Hay Fever and Histamine Intolerance, Clearing up HBA1C Readings, and More
59:32

On this episode, Dr. Tommy Wood of Nourish Balance Thrive is back! Sign up for Tommy’s weekly highlight emails here. Adrenal Fatigue Tommy’s take on a recent systematic review looking more deeply into adrenal fatigue as a medical condition. 58 articles Terminology and methodology need to be normalized Not able to find studies in which […]

The post Ask the Doc: Is Adrenal Fatigue a Myth? Plus: Tips for Athletes with Graves Disease, Overcoming Hay Fever and Histamine Intolerance, Clearing up HBA1C Readings, and More first appeared on Endurance Planet.
Apr 19, 2017
ATC 233: Ragnar Recap And Getting Ready for 2018, When It’s Time to Throw the HRM Out, Is It OK To Use a ‘MAF Range,’ and More
55:18

This episode is brought to you by: On this episode of ATC: Ragnar recap! It was another epic year for the Endurance Planet ragnar team. Photos and videos on our Instagram account. If you want to join EP for a future Ragnar, email us at events@enduranceplanet.com to get your name on the list. It will fill […]

The post ATC 233: Ragnar Recap And Getting Ready for 2018, When It’s Time to Throw the HRM Out, Is It OK To Use a ‘MAF Range,’ and More first appeared on Endurance Planet.
Apr 14, 2017
Joanna Zeiger: The Champion Mindset – How to Build Mental Toughness
59:26

Joanna Zeiger, PhD, is a professional athlete (racing pro triathlon from 1998-2010), an academic and endurance sports coach. Her new book titled The Champion Mindset: An Athlete’s Guide to Mental Toughness is a must-read for athletes and the topic of this show. Pick a copy of the book on Amazon here. You can find Joanna at Race Ready […]

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Apr 05, 2017
ATC 232: How Many Steps A Day Are You Taking, Lucho’s Bike Buying Guide (On a Budget), Tips to Improve Sleep and Avoid Late-Night Wakeups, and More
1:06:07

Shoutout to our sponsors: On this episode of Ask The Coaches: Study mention: Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat 14 male athletes were tested, looking at the effect of ankle mobility/ROM on trunk angle in the parallel squat. Ankle mobility significantly negatively correlated with trunk lean, […]

The post ATC 232: How Many Steps A Day Are You Taking, Lucho’s Bike Buying Guide (On a Budget), Tips to Improve Sleep and Avoid Late-Night Wakeups, and More first appeared on Endurance Planet.
Mar 31, 2017
Sock Doc 4: Healing An Unstable Shoulder, Is Plantar Fasciitis a Symptom of Overtraining? Plus: Risks of Repeated Cortisone Injections, Aspirin, Low B12 and More
1:05:57

On this episode with The Sock Doc: Healing an unstable shoulder joint after years of sports; treatments and recovery for athletes. Shoulder issues involve the labrum, bursitis and tendonitis. Options for shoulder healing including PRP, prolotherapy and cortisone. Male Ironman master’s athlete wants to know how to clean up his diet, where to start without going too […]

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Mar 22, 2017
ATC 231: How To Know If You Should Add 10 Beats To Your MAF, LT-Boosting Workouts, Why Downhills Cause HR To Spike, and More
1:11:55

On this episode of Ask the Coaches: Coffee talk – cold brew, mycotoxins and more. Read Tawnee’s “full report” on coffee over at LPC (new members use code “lpc4me” to get your first month free). When downhill running causes heart rate to spike and can’t even hold MAF – what gives!? What to do: slow […]

The post ATC 231: How To Know If You Should Add 10 Beats To Your MAF, LT-Boosting Workouts, Why Downhills Cause HR To Spike, and More first appeared on Endurance Planet.
Mar 17, 2017
Dana Lis PhD: New Research on Gluten-Free and Low-FODMAP Diets For Athletes, and Takeaways For Your Needs
1:00:23

Dana Lis, PhD, is a Registered Dietitian, researcher, lifetime athlete and has a huge knowledge base on sports nutrition for optimizing athletic performance. Dana’s been involved in current research examining gluten-free and low-FODMAP diets for athletes, especially endurance athletes, which is the focus of this episode. You can reach Dana at www.summitsportsnutrition.com or on Twitter: @dlisforrest. Intro & […]

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Mar 08, 2017
ATC 230: Safe Supplementing, Banking Sleep Before All-Nighters, HIIT For Faster Mitochondrial Gains, Determining Your ‘Best’ Triathlon Distance, and More
1:12:16

On this episode of Ask The Coaches: Tainted supplements and safe supplementing IVs for athletes – know the rules and what’s allowed L-Carnitine? Followup from ATC 228 on sleep needs before late-night or all-night competitions; more from the research: Active Voice: Does Banking Sleep Before Sleep Deprivation Improve Physical Performance? “In each condition, subjects performed […]

The post ATC 230: Safe Supplementing, Banking Sleep Before All-Nighters, HIIT For Faster Mitochondrial Gains, Determining Your ‘Best’ Triathlon Distance, and More first appeared on Endurance Planet.
Mar 03, 2017
Dr. Richard Maurer: Decode Your Blood Tests For Optimal Results – Managing Insulin, Cholesterol, Thyroid, Weight, Fitness and More
1:03:00

Dr. Richard Maurer is a naturopathic physician, author, and expert in metabolic recovery and health. His 2014 book, The Blood Code, demystifies blood test results & body fat measurements to reveal the primal diet and fitness needs that lead toward health and longevity and also that correct weight problems, hypothyroid symptoms, prediabetic conditions and type 2 […]

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Feb 27, 2017
Sports Nutrition 237: How Much Fat Can We Absorb Per Meal? Plus: ‘Ideal’ Meal Frequency and Supplements For Strength and Endurance Competitions
35:36

  Ben Greenfield is back for another edition of Sports Nutrition: Meal Frequency Dandelion tea Is it better to have more or fewer feedings throughout the day? Can eating more often have a beneficial effect on blood markers, as long as it’s healthy and moderate portions? How does this compare to the benefits seen in intermittent fasting/LCHF […]

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Feb 22, 2017
ATC 229: Can Training Can Make You A Better Parent, Benefits of Out-Of-Order Bricks, How Much Beer Is ‘Too Much’ After Exercise, And More
1:08:09

On this episode of Ask the Coaches: Tawnee’s “experiment” drinking FitVine wine the night before this recording. On reading books instead of social media, and this article. Click here for the book that Tawnee’s currently reading. The Paleo pancakes that are the bomb. Lucho gets “called out” on his eating habits (i.e. low food intake and […]

The post ATC 229: Can Training Can Make You A Better Parent, Benefits of Out-Of-Order Bricks, How Much Beer Is ‘Too Much’ After Exercise, And More first appeared on Endurance Planet.
Feb 17, 2017
Nicola Rinaldi, PhD: No Period Now What – Healing Hypothalamic Amenorrhea and Managing Fertility
1:11:52

On this show we’re joined by Nicola Rinaldi, PhD, an expert on hypothalamic amenorrhea and author of No Period Now What, who’s here to talk all about why we lose our periods, how to regain a missing period and how to live a healthy, fertile life whether or not kids are a goal. This talk dives heavily […]

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Feb 08, 2017
ATC 228: How To Build A Home ‘Gym,’ Lucho’s Volume Philosophy, Late-Night Race Starts, and More
1:09:50

On this episode of Ask the Coaches: Follow-up on cold workouts and HR issues covered in ATC 227. Some athletes find their RPE lower and heart rate takes longer to increase in cold weather. We talk further on the individual nature of how weather affects our training. On MAF volume and how much you need, probably the […]

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Feb 03, 2017
Jae Gruenke: End That Injury For Good! Re-Train Your Brain To Run Faster, Smoother and Injury-Free For Life
1:27:29

On this show we’re joined by Jae Gruenke, GCFP, a Feldenkrais practitioner and founder of The Balanced Runner™. For the past 14 years she has helped runners from beginner to Olympian learn to run pain-free, efficiently, and fast. She specializes in helping those whose problems have not resolved with medical treatment and those transitioning to natural […]

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Jan 25, 2017
ATC 227: Cold’s Effect on Aerobic Training, Fat Burning Then Speed, Daniels’ VDOT Workouts, and More
1:08:41

On this episode of Ask the Coaches: Followup on strapless HRV app: There is on! Check out HRV4TRAINING if interested, which uses the iPhone camera (and does not need a separate heart rate strap). Lucho drools over a fan selling his 2000 Litespeed Saber frame. Is MAF affected by COLD temperatures? Whether freezing temps or temps in the […]

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Jan 20, 2017
Dr. Michael Breus: Discover Your Chronotype To Optimize Workout Timing, Improve Sleep, Unlock Potential, and More
1:01:15

Michael J. Breus, Ph.D., is a clinical psychologist who specializes in sleep, biorhythms, and improving the lives and sleep patterns of patients using chronotypes. He is the author of The Power of When that explains the concept of chronotypes and the four categorizes everyone falls into, which then helps you discover the perfect time for you to do everything […]

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Jan 11, 2017
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
1:19:21

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 […]

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Jan 06, 2017
Sports Nutrition 236 with The Sock Doc: Food and Supplements to Ease Anxiety, Pros and Cons of Ketosis, and Chronically High Blood Sugar
1:00:29

On this episode of Sports Nutrition 236, we have a special guest host, Dr. Steve Gangemi aka The Sock Doc. In addition to his chiropractic practice, Steve is a board-certified sports nutritionist and joins the show to tackle your questions… In This Show: How to help athletes with excess anxiety and unnecessary stress, mentally speaking, especially […]

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Jan 03, 2017
Dr. Tamsin Lewis: Regaining Menstruation, Breastfeeding for Athlete Moms, Postpartum Performance and More
1:06:14

On this episode with Dr. Tamsin Lewis of Curoseven, we dive deeper into female issues, how to be a healthy fertile female athlete and Q&A: Tawnee shares personal details about regaining her menstruation once she made the decision to stop being such a hard-hitting athlete, and the time it took for her periods to normalize. […]

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Dec 28, 2016
ATC 225: What Constitutes Junk Miles, Breaking Mental Barriers for Better Race Outcomes, Risk vs. Reward with Intensity, and More
1:13:10

  On this edition of Ask the Coaches with Tawnee and Lucho: Is there a difference and/or pros and cons to doing a bulk of your MAF/base miles on an incline vs. on a flat surface besides the slower pace on inclines? Clarifying the difference between junk miles and MAF/aerobic training? Junk miles: Anything that […]

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Dec 23, 2016
TriNews: Get to Know Pro Joe Gambles’ Smart Approach to Training and Wellness, Plus 2016 Season Highlights
1:06:41

On this episode of TriNews with Thorsten Radde: Top-3 favorite triathlon moments of 2016 ….Thorsten and Tawnee each share theirs. What do you think? What are your favorite moments from this year in triathlon? Email or tweet at us to let us know! Tawnee’s Gwen Jorgenson and Nicola Spirig Olympics battle, with Gwen getting gold […]

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Dec 14, 2016
ATC 224: How Gels Could Sabotage Your Race, ‘Sweet Spot’ Training for Cycling, Social Pressures to Race, and More
1:13:10

On this episode of Ask the Coaches with Lucho and Tawnee: Fat-adapted low-carb female runner experiences gut issues in half-marathon after taking sugary gels; she thought the high-intensity would require more sugar for fuel but the plan backfired, resulting in bloating and cramps. The more fat-adapted you are, the more you burn fat even at higher intensities. […]

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Dec 09, 2016
Dr. Phil Maffetone 20: Acid Reflux in Ironman, Going Out ‘Too Hard’ In Races, Getting Away from HR Monitors, and More!
1:11:08

On this episode with Dr. Phil Maffetone: Acid reflux in ironman (but never before that!) – possible causes and ideas for solutions. On stomach acid. The problem with antacids. Trouble-shooting Ironman nutrition issues despite being incredibly fat-adapted and healthy. Pre-race breakfast thoughts and keeping it simple! Considering fewer calories before a big race to put less stress on […]

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Dec 01, 2016
ATC 223: Spit Out That Gum, Recovery From Overtraining, Healthy Mindset to Body Shape, and More
1:29:13

Do you chew gum while you’re training/racing? You may want to think twice about that habit and ditch the “artificial junk” Typical sugar free gum ingredients: Sorbitol, Gum Base, Glycerol, Natural and Artificial Flavors, Hydrogenated Starch Hydrolysate, Aspartame, Mannitol, Acesulfame K, Soy Lecithin, Xylitol, Colors (Beta-Carotene, Blue 1 Lake), BHT (to Maintain Freshness). Artificial sweeteners […]

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Nov 25, 2016
Brie Wieselman: Foundations of Functional Medicine and Applications To Reach Optimization
1:17:03

Brie Wieselman is a functional health practitioner in Santa Cruz, Calif., who specializes in reprograming hormones, fixing digestion, improving detoxification systems and female wellness. Her philosophy is that our physical health creates the bandwidth for our emotional, spiritual, and professional growth and success. Download Brie’s free handout titled “The Foundation of Health” here. On this […]

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Nov 16, 2016
ATC 222: Night Running Gear, Hormones and HRV, The MAF ‘Run-Walk,’ Posterior Knee Pain and More
1:23:48

On this episode of Ask the Coaches with Tawnee and Lucho: What is MAF? Explanation for new listeners and a refresher for loyal fans. Tawnee and Lucho each give their definition of MAF. Equipment recommendations for nighttime (or early morning) running/workouts to remain visible and safe? High-visibility Petzel headlamps – our pick! LED flashlight Nathan Bandolier […]

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Nov 11, 2016
Sports Nutrition 236: Snack Attacks, Are Oxalates A Health Risk and Which Foods Have Them, Protein For Fuel, and More
38:03

Ben Greenfield joins for another edition of Sports Nutrition. What are oxalates and when would a low-oxalate diet be beneficial? Oxalates and their role in kidney stones, joint aches and pains Foods high in oxalates: Leafy greens like spinach, kale, rhubarb, almonds, beets, beer Cooking can lower oxalates Candida or fungal issues can make oxalates […]

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Nov 07, 2016
Dr. Phil Maffetone & Zach Bitter: Elite Runner Taking on MAF, Phil’s Assessment, Progressing and Customizing Everything (Even Diet!) For Best Results
1:09:05

On this show we feature Dr. Phil Maffetone with special guest Zach Bitter. Zach recently embarked on MAF training this year and has been a fan and follower of Phil’s for years but on this show they meet for the first time with a great conversation ensuing. We find out why Zach started training by the MAF […]

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Oct 31, 2016
ATC 221: MAF and Crossfit, IT Band Root Causes & Fixes, 70.3 Racing Before Ironman, and More
1:09:17

On this episode of Ask The Coaches with Tawnee & Lucho: Training postpartum, and targeting future triathlons including the LD World Championships in 2017 – feeling fitter, but more strength endurance needed! How to increase strength on the bike to sustain the higher power and not get tired at a moderate RPE? Is it cutting it […]

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Oct 28, 2016
Ep. 5: So You Wanna Go Pro? Surprises, Progress and Matt’s Wife, Lauren, Chimes In
47:49

For past episodes of “So You Wanna Go Pro” (No. 1-4) click here. On this show we’re joined by not only Matt Bach this time, but also his wife, Lauren Bach, for an exciting update: Matt’s Santa Cruz 70.3 experiment and result More health testing: 4-point Cortisol test Fresh blood labs with new, improved testosterone numbers […]

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Oct 21, 2016
Dave Asprey: Can You ‘Bulletproof’ Endurance Training? Plus: ‘Hacking’ Your Diet Beyond Low-Carb
28:03

Recently we attended the Bulletproof Conference in Pasadena, Calif., to learn about the latest and greatest in biohacking, self-quantification and self-enhancement. (Tawnee will be sharing some of the top things she learned over at lifepostcollective.com.) Our friend and frequent podcast guest Dr. Tamsin Lewis was in attendance, and together with Tawnee they had the chance to sit down for a quick […]

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Oct 17, 2016
ATC 220: Tapering with MAF, What Else to Add to Your Training Log, More Recovery for Masters Athletes, and More
57:28

On this episode of Ask the Coaches with Lucho and Tawnee: Study: The Influence of a Personal Trainer on Self-Selected Loading during Resistance Exercise. Takeaway: people did “more” when a personal trainer was there and didn’t cut corners so to speak. We can probably assume the same for those with a coach for endurance sport […]

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Oct 14, 2016
Kona Special: Race Recap of the Record-Breaking Day at The 2016 Ironman World Champs with Thorsten Radde
1:07:41

It was a record-breaking day in more than one way! So much excitement and surprises went down at the 2016 Ironman World Championship. On this Kona Special, we recap the pro men’s and women’s race with Thorsten Radde providing his commentary and stats from the day, and Tawnee giving her highlights and point of view from what she […]

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Oct 10, 2016
Kona Special: How To Race Well in the Heat, a Few ‘Tricks’ To Stay Cool and a Giveaway with Paul Laursen, PhD
1:07:53

Paul Laursen, PhD, is back already to discuss how to race well in the heat and avoid detrimental heat stress especially at a race like the Ironman World Championships in Kona. Paul is an adjunct professor at Auckland University, reseracher and has published more than 100 refereed manuscripts in moderate-to-high impact exercise and sports science journals, and […]

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Oct 07, 2016
Kona Special: ‘What it Takes’ To Qualify With Alan Couzens
1:02:03

For this Kona special we are making about you. We all have dreams and many of us have that dream to Kona Qualify. Well we have back with us Alan Couzens, MS, to present real-life data on what separates those who qualify for the Ironman World Championships in Kona from those who don’t. These are every day […]

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Oct 05, 2016
Kona Special: The 2016 Ironman World Championship Race Preview with Thorsten Radde
1:07:50

Our annual Ironman World Championships preview featuring expert Thorsten Radde of trirating.com. If you want the full guide to this race, download Thorsten’s 2016 Kona Rating Report. On this show we give you all the important need-to-know info to be dialed in for this year’s race taking place on Saturday, Oct. 8: Last year surprises or […]

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Oct 03, 2016
ATC 219: Do Better Than ‘Just Stretching,’ How to Go From All MAF to a Sprint Race, Programming Interval and Repeat Workouts, and More
1:16:39

On this episode of Ask the Coaches with Tawnee & Lucho: Clarification from ATC 218 on glycogen depletion: Yes, with MAF and being fat-adapted you are more able to spare glycogen and avoid glycogen depletion, but with harder/longer efforts (racing, long bricks, intensity, and 2-6+ hour days) we tap into glycogen for fuel more, thus we deplete more and […]

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Sep 30, 2016
Dr. Phil Maffetone 19: MAF Principles for Healthy Children, Guide to the Long Run and Long Bike, and Case Study On Helping a Female Pro Triathlete
1:06:57

Martin: How does the MAF Method apply to kids? I have 2 very active boys aged 3 and 6. Tim Noakes seemed to backtrack a bit with his lchf for kids details (perhaps for political reasons but it didn’t feel like he was putting out what he really wanted to) saying that carbs for kids […]

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Sep 26, 2016
Brad Kearns: Reminiscing About The Old-School Triathlon Days, Life Transformations and Lessons Learned
1:01:20

Brad Kearns runs Primal Blueprint Publishing, is co-author of Primal Endurance (a book we love and recommend!), and works closely with Mark Sisson. What you may not know is that Brad was once one of the best professional triathletes in the world back in the day and remained pro for nearly a decade. Among his career highlights: In ’89 he recorded the […]

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Sep 21, 2016
ATC 218: Know The Signs of Overtraining, Ultra Crewing, Building Efficiency with Foot Strike, Shoe, Frequency and More
1:11:35

  Research discussion: The Prevalence of Nonfunctional Overreaching and Overtraining in Young English Athletes Running efficiency Is it best to be a midfoot/forefoot striker and not a heel striker when doing the MAF method? Why? What type of running shoes are best when putting in effort to change foot strike? Maximalist, minimalist, etc? Transitioning from long-haul backpacking (PCT) […]

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Sep 16, 2016
Sports Nutrition 235: The Most Important Pre-Race Meal, Ideal Aid Station Fare, Beta-Alanine as a Lactic Acid Buffer, and More
44:55

Ben Greenfield is back for Sports Nutrition 235: Neurofeedback training Alpha beta imbalances Decreases distraction More focus Like meditation (but way more expensive) Check out: Peak Brain Institute and Dr. Andrew Hill Maffetone’s 2-week test to test carb intolerance (CI). What does it mean when you have some positive outcomes such as less bloating and more focused, […]

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Sep 09, 2016
Stacy Sims, PhD: The ‘Everything’ Guide for Female Athletes — How to Navigate Your Menstrual Cycle, the Menopause Years, Cortisol and Stress, Nutrition Needs, and More
1:06:25

Stacy Sims, PhD, joins the show for a second time to talk all about women, and how female athletes can maximize their potential by understanding their bodies, and how women function differently than men. Stacy recently released a new book co-authored with Selene Yeager titled ROAR: How To Match Your Food And Fitness To Your Female […]

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Sep 07, 2016
ATC 217: How To Plan Concurrent Training For Max Aerobic Gains, Overcome Pre-Race Anxiety, HRV-Guided Training Proven Effective, MTB for Ironman, and More
1:16:57

On this episode of Ask the Coaches #217 with Tawnee and Lucho: Wanna run Ragnar SoCal with the EP crew? Email us at events@enduranceplanet.com. Have a question for any of our shows? Send to questions@enduranceplanet.com. HRV-guided training for athletes being studied, and it works! “The number of moderate and HIT sessions was significantly lower in HRV […]

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Sep 02, 2016
Paul Laursen, PhD, and Dr. Phil Maffetone: Rethinking The Role of Fat Oxidation At High Intensities, Plus Practical Diet and Training Applications To Yield Results and More
1:11:53

Dr. Phil Maffetone returns along with a new special guest, Paul Laursen, PhD, an adjunct professor at Auckland University and performance physiologist who leads the Performance Physiology Team at High Performance Sport New Zealand, which helps Olympic athletes and hopefuls. Paul has published more than 100 refereed manuscripts in moderate-to-high impact exercise and sports science journals, and […]

The post Paul Laursen, PhD, and Dr. Phil Maffetone: Rethinking The Role of Fat Oxidation At High Intensities, Plus Practical Diet and Training Applications To Yield Results and More first appeared on Endurance Planet.
Aug 29, 2016
ATD 5: New Findings on Post-Race Oxidative Stress, What are ‘Lipopolysaccharides’ and Why You Should Care, Iron-Deficiency Anemia, and More
1:13:28

We are back with Dr. Tommy Wood for another edition of Ask the Doc. Three major areas covered in this episode: Monitoring of the oxidation reduction potential or redox status of ultra runners post-race Discussion on oxidative stress focusing on this new study: “Variations In Oxidative Stress Levels In Three Days Follow-Up In Ultra-Marathon Mountain Race […]

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Aug 25, 2016
Sock Doc 3: Is Vitamin D Over-Hyped? How To Assess Your ‘D’ Needs, Plus More on Vitamins A, E, K, and Being Discerning of the Supplements We Take
1:08:39

Back on EP is our friend, The Sock Doc, aka Dr. Steve Gangemi, to discuss the real deal with Vitamin D–yes, it’s super important, but are we over-hyping its importance and the need to supplement these days? It turns into quite the discussion! Before that we catch up with The Sock Doc on his new book, The […]

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Aug 23, 2016
ATC 216: When Race Weight Goals Backfire (and A Better Approach), Do You Have a Chance to Kona-Qualify, In-Depth MAF Test Analysis, and More
1:19:54

Wanna run Ragnar SoCal with the EP crew? Email us at events@enduranceplanet.com. Have a question for any of our shows? Send to questions@enduranceplanet.com. Discussing Tawnee’s MAF Test and “starting from scratch.” Takeaways for YOU in your own testing and analysis with the MAF Method. Get full details on Tawnee’s MAF test on her blog here. On […]

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Aug 19, 2016
Dr. Tommy Wood and Chris Kelly: How to Use the Autoimmune Paleo Diet and Other ‘Elimination’ Strategies for Gut Healing, Performance Benefits, and More
59:01

Dr. Tommy Wood and Chris Kelly of Nourish Balance Thrive join to discuss how athletes can go the next step in healing and bulletproofing their guts and bodies. On this show we cover: Exploring the Autoimmune Paleo Diet (AIP) and cutting-edge concepts to gut healing What is AIP? Foods removed are those with anti-nutrients, protease […]

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Aug 16, 2016
Sarah Piampiano: On Managing Hashimoto’s Like A Pro, Chasing Dreams, and Launching ‘The Habit Project’
53:12

Since going pro after a career in finance, Sarah Piampiano‘s accumulated multiple 70.3-distance wins, an Ironman win and many other podium performances, as well as a 7th place finish at the 2015 Ironman World Championships in Hawaii. This year she’ll return to Kona. Last year she launched The Habit Project, an online community geared toward helping supporting positive habit […]

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Aug 10, 2016
ATC 215: Rio’s Polluted Waters, ‘Training’ to Override Central Governor, Aero and Weight Weenie Tips, Calculating Caloric Need, and More
1:16:04

Chat about upcoming Olympics, in particular triathlon and favorites to win Water quality issues in Rio, should the athletes still swim despite the risk? Ways to reduce the bounds of our central governor, and train to be able to better override central governor when you need to. Why are some people’s central governors are stronger […]

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Aug 05, 2016
TriNews: Iron Trivia, Records at Roth, July Cutoff Kona Qualifiers, and More
1:00:33

We’re joined by Ironman statistician Thorsten Radde, of www.trirating.com, for another installment of TriNews. It’s a pivotal point in the season with the first round of Kona Qualifiers announced based on the current KPR rankings. Who’s going to the Ironman World Championships this year?! We discuss that and much more: Ironman Frankfurt and the hypothermia […]

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Aug 03, 2016
Endurance Tales: Backpacking the High Sierra Trail, Summiting Mt. Whitney, and Comparisons with Competitive Sport
1:16:47

A special edition of Endurance Planet with Tawnee and her husband, John, who are interviewed by Lucho about their backpacking honeymoon! Click here for the full written recap of the trip on Tawnee’s blog that includes more photos, GPS files, and a detailed spreadsheet of their exact gear list (with brands), meal plan, HST itinerary, travel info and more. […]

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Jul 27, 2016
Dr. Phil Maffetone 18: Maintaining Healthy Hormones for Athletes, Plus: Is A Slow MAF Pace Causing Aches and Pains and Getting you ‘Nowhere’? We Chime In.
1:09:50

We are back with the godfather or health and wellness for endurance athletes, Dr. Phil Maffetone. Today we dive into the tricky subject of how to achieve a healthy hormonal status while still training for your sport. That is, how we can participate in sport–even at highly competitive levels–and save our hormones from tanking or fix them if we’re […]

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Jul 25, 2016
ATC 214: Side Effects of Using Energy Drinks To Fuel, Tools to Predict Marathon Pace, Structuring Your Weekend ‘Long’ Workouts (and When to Switch it Up), Plus More
1:14:32

Episode 214 of Ask The Coaches with Lucho and Tawnee providing answers to your questions and discussing the latest and greatest for your endurance training and racing. Announcing Ragnar SoCal 2017! We are building the team(s) now and plan to finalize within a month or two so if you’re interesting in a life-changing epic experience running […]

The post ATC 214: Side Effects of Using Energy Drinks To Fuel, Tools to Predict Marathon Pace, Structuring Your Weekend ‘Long’ Workouts (and When to Switch it Up), Plus More first appeared on Endurance Planet.
Jul 22, 2016
Ep. 4: So You Wanna Go Pro? A ‘Stick in the Spokes’ and Changing Focus
44:55

We’re back with Episode 4 of “So You Wanna Go Pro” featuring elite triathlete Matt Bach. This episode takes an unexpected and somewhat ironic turn of events. Listen to Ep. 3 here. Matt discusses recent developments in his health & plans to heal: Diagnosis: Stress reaction in femur, osteoporosis, and double genetic mutation in MTHFR with C677T […]

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Jul 20, 2016
Dr. Tamsin Lewis: Natural Healing For Depression and Anxiety in Athletes, and the Role of Nutrition, Exercise, Gut Health and More
54:53

Dr. Tamsin Lewis of curoseven.com, a functional health practice based in the UK, joins Endurance Planet again for a informative conversation on how to heal depression and anxiety for athletes who are suffering. We look at alternative ways to prevent, manage and/or end depression and anxiety using a holistic approach, while still addressing medications such as anti-depressants and […]

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Jul 15, 2016
Real-Life Benefits of Being A Fat-Adapted Athlete with Ultrarunners Paul Terranova, Travis Macy and Peter Defty
57:39

On this show, Tawnee interviews elite ultrarunners Paul Terranova, Travis Macy and Peter Defty on real-life application of fat-adaptation, and the benefits that come with being a healthy, fat-burning endurance athlete. You’ll learn more on how to apply fat-adaptation and/or the Optimized Fat Metabolism (OFM) Method to endurance sport through these top endurance athletes who are living […]

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Jul 11, 2016
Sports Nutrition 234: Four Ways To Avoid GI Distress On Race Day, Frequency of Fasting and Carb Refeeds, and To Wash Your Veggies or Eat ‘Em Dirty
34:19

On this show with Ben Greenfield: What’s the deal with Veggie Wash and washing our produce? Are spray fruit washes to better-clean produce worthwhile? Does it remove pesticides more than hot water would? Is it worthwhile? Pros and cons. In choosing organic vs. non-organic the rule of thumb to go by (hint: does it have a […]

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Jul 08, 2016
ATC 213: Waxing MAF Philosophical, How to Pace Your IM Marathon Lucho-Style, Does the ‘Training Mask’ Work, and More
1:20:02

On this show with Lucho and Tawnee: In the market for a new multisport GPS watch?  Tawnee is and we go over options, pros and cons of what’s out there, etc., discussing price point, features, battery life and more–chime in if you have an idea of a good all-around watch! When late-night training is the […]

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Jul 05, 2016
Jason Koop: On Maximizing Your Ultrarunning Performance and Avoiding These Four Common Mistakes
1:02:28

We are joined by Coach Jason Koop, director of coaching for Carmichael Training Systems living out of Colorado Springs, coach to elite ultrarunners, and an ultrarunner himself. Jason has coached and supported the likes of Dean Karnazes, Dakota Jones, Kaci Lickteig, Dylan Bowman, Timothy Olson, and more. Jason has a new book titled “Training Essentials for Ultrarunning: […]

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Jun 29, 2016
Dr. Phil Maffetone 17: ‘Other’ Reasons You’re Not Seeing Progress, Yay or Nay to Antioxidants, and Food Philosophies
1:23:47

We’re back for another edition with Dr. Phil Maffetone. On this show we dive deeper into potential issues holding you back from making progress. So, if you’re not seeing results with MAF and/or fat-burning, yet on paper you are doing everything “right” with training, diet, and lifestyle, then take a listen because it could actually be something else. Even […]

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Jun 27, 2016
ATC 212: Adding Alactic Training For A Boost, Balancing Health vs. Fitness Goals, and How to Dominate Short-Course Triathlons
1:17:24

  On this show with Lucho and Tawnee: Alactic training routines: What does this even mean? The benefits of alactic training, application and exercise examples. Plus assessing your readiness. This came up on the show with Maffetone and Mark Cucuzella, and Mark says at the end of runs he does: ABCD skips, single leg run, […]

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Jun 24, 2016
Tina Muir: Fueling an Elite Runner to a 2:37 Marathon and Better Health by Adding More Fat and Cutting the Junk
1:11:20

Our guest Tina Muir is an elite runner, community manager and podcast host at Runners Connect, and from the UK but currently residing in Kentucky with her husband, who’s also a running coach. On this show we hear about Tina’s diet transformation going from a high-carb, sugar-addicted athlete suffering some negative side effects to making […]

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Jun 17, 2016
Yuri Elkaim: Healthy Habits of Top Performers, Improve Sleep Quality, Benefits of Alkaline Diets, and More
56:25

Yuri Elkaim is a nutrition, fitness, and fat loss expert and the NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet. A former professional soccer player turned health crusader, he’s most famous for helping people who’ve tried everything to lose weight and get in great shape, with little success, finally […]

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Jun 13, 2016
ATC 211: Heart Rate Adjustments for Keto Athletes? Master Swim Body Position and Catch, Best MAF Warmup Protocols, and More
1:27:01

On this show: Will several months of backpacking (on the PCT) translate into quality training and fitness for a 100-mile ultra? The pros and cons to lengthy backpacking for training, and the formula to make it all work. Drills to help body position and a better catch in swimming: side kick drills, sculling, catchup drill […]

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Jun 10, 2016
Dr. Grace Liu: How to Build a Warrior Gut, Common and Solvable Gut Issues in Athletes, and More
1:09:05

Dr. Grace Liu, PharmD, is a functional medicine practitioner and one of the world’s leading experts on the gut microbiome with an international practice of 19+tr years. She specializes in consulting, nutrigenomics, functional laboratory analysis, disease management, and personalized programs for executives, athletes and multitasking moms. She helps rebuild biomes to restore vitality. In October […]

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Jun 06, 2016
TriNews: Ironman Season Trivia, Who Will Be Missing in Kona This Year, and More
48:58

  Thorsten Radde of trirating.com joins for another edition of TriNews to get you up-to-date and in the know on the latest in greatest in Ironman news. Get Thorsten’s KPR Observer here to keep up with points rankings and how the season is shaping up heading into Kona this year. On this show: Ironman Trivia & […]

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Jun 03, 2016
Dr. Phil Maffetone & Dr. Mark Cucuzzella: Be Your Own Health Advocate (At Any Age), Minimalist Marathoning, and More on MAF vs. Race Pace
1:09:31

On this show we’re joined by two powerhouses, Dr. Phil Maffetone and new to the show Dr. Mark Cucuzzella. Mark is an elite master’s marathoner, doctor, educator and more. You can connect with his work at naturalrunningcenter.com, healthyrunning.org, and his online running shoe store featuring exclusively minimalist shoes at tworiverstreads.com. On this show we dive into a fully holistic […]

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May 30, 2016
ATC 210: Easy Breakfast Inspiration, Training to Target IM Run Goal Pace, and Do We Need More Data Tracking
1:13:33

Lucho and Tawnee discuss and answer the following for ATC 210: Ideas for high-fat low-carb breakfasts that are quick, easy and convenient. See below for Tawnee’s high-fat breakfast smoothie recipe. Seeing MAF improvements on the run, but MAF on the bike is tough! But MAF on the bike is really tough and fatiguing. What to […]

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May 27, 2016
Ep. 3: So You Wanna Go Pro? Triathlon As Business, Bike Breakthroughs, and Gearing Up for Race Season
50:11

Welcome to episode 3 of  “So You Wanna Go Pro” with Matt Bach. Matt has made the decision to follow his dream of becoming a full-time professional triathlete, and EP will follow Matt during his transition from amateur to pro triathlete, documenting what it’s really like to go pro in this sport. Matt currently has a successful finance […]

The post Ep. 3: So You Wanna Go Pro? Triathlon As Business, Bike Breakthroughs, and Gearing Up for Race Season first appeared on Endurance Planet.
May 18, 2016
Ask the Doc: How Fasting Affects Females Differently, Causes and Treatments for PMS, Why HbA1C is an ‘Unreliable’ Marker, and More
1:13:26

Dr. Tommy Wood is back for his 4th round as our resident export for Ask the Doc. Tommy is a medical doctor, with degrees from Oxford University and Cambridge University. He’s currently working toward a Ph.D. in neonatal brain metabolism at the University of Oslo, Norway. He is also an athlete, specializes in working with […]

The post Ask the Doc: How Fasting Affects Females Differently, Causes and Treatments for PMS, Why HbA1C is an ‘Unreliable’ Marker, and More first appeared on Endurance Planet.
May 16, 2016
ATC 209: Do You Really Need That Much Strength Training? Plus: Ravenous Hunger Post Race, Bummers About Booze, And More
1:08:14

Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. When you shop through endurance planet you directly help support the podcast. Open Amazon via endurance planet—just click the banner link on our […]

The post ATC 209: Do You Really Need That Much Strength Training? Plus: Ravenous Hunger Post Race, Bummers About Booze, And More first appeared on Endurance Planet.
May 13, 2016
Jesse Thomas: Highly Effective Habits of a Pro Triathlete, Entrepreneur, Husband and Dad
53:00

Jesse Thomas is a professional triathlete, including 6x Wildflower champion, co-founder of Picky Bars, husband to pro runner Lauren Fleshman, and a dad to a little boy. He’s fresh off his sixth consecutive Wildflower win, training for Ironman (and Kona hopeful), managing Picky Bars as it turns into a multimillion-dollar business, and at the end of […]

The post Jesse Thomas: Highly Effective Habits of a Pro Triathlete, Entrepreneur, Husband and Dad first appeared on Endurance Planet.
May 09, 2016
Lesley Paterson: Living with Lyme’s Disease And Still Performing at the Highest Level in Triathlon and Life
50:22

  Lesley Paterson is a two-time XTERRA world champion (and three second places) among many other achievements in triathlon. She also runs Braveheart Coaching with her husband sports psychologist Dr. Simon Marshall. On this episode we learn why Lesley is one of the bravest in triathlon. Lesley’s diagnosis: Lyme’s disease, which would change everything What […]

The post Lesley Paterson: Living with Lyme’s Disease And Still Performing at the Highest Level in Triathlon and Life first appeared on Endurance Planet.
May 06, 2016
Sports Nutrition 233: Fat-Burning Snacks To Aid Workouts, How to Set Your Daily Calorie Needs, and More
38:16

On this show with Ben Greenfield: Schooling, education and credibility as an expert in the field Snacks to fuel a workout when it’s not mealtime, aiming for LCHF or Paleo style The goal is to still be in a fat-burning state is you have a pre-workout snack Pre-workout snack ideas, in particular for the afternoon […]

The post Sports Nutrition 233: Fat-Burning Snacks To Aid Workouts, How to Set Your Daily Calorie Needs, and More first appeared on Endurance Planet.
May 02, 2016
ATC 208: Etiquette for Peeing on the Bike During a Tri, Managing Panic Attacks, Fat-Burning vs. Performance Goals, and More
1:21:19

On this show with Tawnee and Lucho: Tawnee tells about her Boston Marathon experience. Soreness on the top of the foot, what could this be? Ideas: Metatarsal stress fracture, bone spur, shoes too tight. Young 24-year-old male describes being a highly anaerobic endurance athlete who holds his heart rate at 170-190+ bpm often, and his MAF pace is […]

The post ATC 208: Etiquette for Peeing on the Bike During a Tri, Managing Panic Attacks, Fat-Burning vs. Performance Goals, and More first appeared on Endurance Planet.
Apr 29, 2016
Dr. Phil Maffetone 16: When to Add Intensity, Myth of ‘Non-Responders’ (and How to Get Results), Metabolic Test Data vs. 180 Formula, and More
1:00:51

On this show with Dr. Phil Maffetone: EP fans, the MAF team is seeking MAF test and race data from YOU for research purposes. Contribute your information here. Race pace relationship with MAF pace, in particular the marathon. When there is a big gap between your MAF pace and the marathon, why is this a red flag […]

The post Dr. Phil Maffetone 16: When to Add Intensity, Myth of ‘Non-Responders’ (and How to Get Results), Metabolic Test Data vs. 180 Formula, and More first appeared on Endurance Planet.
Apr 26, 2016
Ep. 2: So You Wanna Go Pro? The Boston Marathon Special, and Athletes Facing Low T
49:16

We are coming to you from Boston, MA, on Marathon Monday Eve for Episode 2 of EP’s newest series “So You Wanna Go Pro?” with pro triathlete hopeful Matt Bach. On this episode, Matt and Tawnee had the chance to sit down together in Boston to record this show, and it’s full of twists in […]

The post Ep. 2: So You Wanna Go Pro? The Boston Marathon Special, and Athletes Facing Low T first appeared on Endurance Planet.
Apr 20, 2016
ATC 207: EP Ragnar Team Goes Top-10, Running Cadence for Hills, Coaching Fees and Communication, Plus More
1:04:45

Announcements: Meet Tawnee in Boston! In Boston for the marathon? Meet up with Tawnee at an event hosted by Inside Tracker on Sunday, April 17 from 1-3pm ET (Tawnee speaks at 1:30 pm). Details here. Have an opinion on root canals? We want to keep an open discussion, email us at podcasts@enduranceplanet.com. Endurance Planet team crushes Ragnar […]

The post ATC 207: EP Ragnar Team Goes Top-10, Running Cadence for Hills, Coaching Fees and Communication, Plus More first appeared on Endurance Planet.
Apr 15, 2016
Dr. Phil Maffetone 15: Why Refined Carbs and Sugars Are Harmful to Athletes, Dispelling More Nutrition Myths, And the New ‘Sleep Low’ Study
1:16:57

On this show with Dr. Phil Maffetone, we discuss the top reasons why refined carbs and sugars are so bad for athletes. You often hear how refined carbs and sugar are bad for non-athletes, sedentary populations and in clinical cases (chronic disease, obesity, diabetes, etc), but what about hard-training athletes? We’re taught that endurance athletes […]

The post Dr. Phil Maffetone 15: Why Refined Carbs and Sugars Are Harmful to Athletes, Dispelling More Nutrition Myths, And the New ‘Sleep Low’ Study first appeared on Endurance Planet.
Apr 07, 2016
Sports Nutrition 232: Maximize Supplement Absorption, Fish Bones For Health, and More
34:06

Don’t forget: open Amazon via EP when you do your online shopping—just click the banner link on our sidebar or the links provided in the show notes whether you’re on your computer, phone, or tablet. It adds one extra click to your process with zero added fees.Also head to enduranceplanet.com/shop and check out the products […]

The post Sports Nutrition 232: Maximize Supplement Absorption, Fish Bones For Health, and More first appeared on Endurance Planet.
Apr 04, 2016
ATC 206: From a 5:45 to 2:45 Marathon with MAF, Crossfit or Pilates for Injury Prevention and More
51:00

It’s Ragnar weekend with the EP crew! Follow us on Instagram for live updates. On this show: Tawnee discusses her double root canal extraction to eliminate underlying toxins More on her blog here. Marathon goal time for Boston? After losing 100 lbs and shaving 3hrs off the marathon, trying to figure out goal pace for […]

The post ATC 206: From a 5:45 to 2:45 Marathon with MAF, Crossfit or Pilates for Injury Prevention and More first appeared on Endurance Planet.
Apr 02, 2016
Ep. 1: So You Wanna Go Pro? Introducing Triathlete Matt Bach and His Quest to Punch His Pro Ticket
1:01:32

Welcome to a brand-new series on Endurance Planet: “So You Wanna Go Pro” with Matt Bach. Matt has made the decision to follow his dream of becoming a full-time professional triathlete, and EP will follow Matt during his transition from amateur to pro triathlete, documenting what it’s really like to go pro in this sport. Matt currently […]

The post Ep. 1: So You Wanna Go Pro? Introducing Triathlete Matt Bach and His Quest to Punch His Pro Ticket first appeared on Endurance Planet.
Mar 30, 2016
Ask the Doc: Evaluating Genetic Testing, Benefits of Tart Cherry, Food Sensitivity Tests, and More
1:12:02

On this show: Dr. Tommy Wood is back for Ask the Doc! Tommy is a medical doctor, with degrees from Oxford University and Cambridge University. He’s currently working toward a Ph.D. in neonatal brain metabolism at the University of Oslo, Norway. He is also an athlete, specializes in working with endurance athletes, and he takes […]

The post Ask the Doc: Evaluating Genetic Testing, Benefits of Tart Cherry, Food Sensitivity Tests, and More first appeared on Endurance Planet.
Mar 21, 2016
ATC 205: Running for Mental Health, Training Tips for Pilots and Flight Attendants, Calories or Not on Your Long Run, Variables to Assess MAF Gains, and More
1:12:30

On this show with Lucho and Tawnee, answers to your questions: Running for mental health Pros and cons of using exercise as an outlet for anxiety, stress, mental illness and anger. When it’s a good thing, but how a good thing can go too far and add more stress if not careful in managing it. […]

The post ATC 205: Running for Mental Health, Training Tips for Pilots and Flight Attendants, Calories or Not on Your Long Run, Variables to Assess MAF Gains, and More first appeared on Endurance Planet.
Mar 18, 2016
TriNews: The Staggering Stats of ‘Making it’ as a Pro Triathlete… But Following a Dream? Priceless
56:58

On this special episode of TriNews with Thorsten Radde we dive into the topic of going pro and what it really entails. “I want to go pro, what do I need to do?” Criteria: U.S. vs. other countries’ requirements on achieving pro status Variables to consider: current lifestyle vs. lifestyle as pro, will you still be working part- […]

The post TriNews: The Staggering Stats of ‘Making it’ as a Pro Triathlete… But Following a Dream? Priceless first appeared on Endurance Planet.
Mar 14, 2016