Listen in as Brad Kearns and Dr. Phil Maffetone have a casual chat about an assortment of interesting topics related to endurance training and general health. Brad complains about his crash and burn patterns, where he feels great for a while and then has down periods of diminished energy and training output. Dr. Maffetone speculates that the cause could be an inappropriate maximum aerobic heart rate value, and urges a conservative approach when calculating your number. He also mentions low vitamin D as a common cause of fluctuating energy levels, and that athletes should strive to get up around 60 or 70 ng/mL. This is way above the mainstream recommendations and a very interesting insight for many sun-starved athletes to consider.
Regarding sleep, Dr. Maffetone urges everyone to get at least 7-9 hours of uninterrupted sleep each night. If you find yourself awakening in the middle of the night, it’s a sign of elevated cortisol levels and an overly stressful lifestyle. With high quality sleep each night, napping should be minimally necessary, but a nap of 30 minutes and no longer than an hour can be restorative.
Dr. Maffetone’s book, 1:59, discusses the possibility of a human running a sub-2-hour marathon and how it will happen. Maffetone suggests that a smart athlete backing off of the ultra-high volume of today’s elites (and running barefoot!) might gain some performance benefits. Maffetone also discusses the difference between the desirable overreaching in training to improve fitness, versus the undesirable state of overtraining (fatigue, depression, hormone imbalance). Brad and Phil discuss the interesting and confusing phenomenon that occurs in the first stage of overtraining. Here, sympathetic (fight or flight) activity is elevated, the athlete feels energized and aggressive, and PRs can even happen. Without a reasonable and intuitive approach, the athlete is headed for a crash when stress hormone production becomes exhausted. Enjoy this informative discussion with Dr. Phil Maffetone, including his own music framing the show! Learn more at PhilMaffetone.com.
Brad asks: when I have been able to perform great athletic feats, why do I feel a crash and burn afterward? [03:06]
Brad talks about his stress while playing Speed Golf and how he found his heart rate higher than normal. [07:44]
The importance of Vitamin D testing and the vitamin’s optimal levels. [12:19]
How important is measuring heart rate variability for attending to your heart health and ability for recovery? [15:14]
A big part of recovery is getting a good night's sleep, meaning 7 to 9 hours of uninterrupted sleep. [17:40]
Dr. Phil talks about departing from extreme overtraining, as mentioned in his book, The 1:59 Marathon. [21:52]
What is the difference between overreaching and the undesirable state of overtraining? [25:36]
Brad talks about his own experience with crashing and burning. [29:51]
Are recovery and rest more important than the training? [34:00]
We have to look at diet, rest, circadian rhythm, Vitamin D, and stress all together. The Kenyans are a good example. [37:42]
Even shoes are a problem for slowing your pace. [39:28]
The more we recover, the stronger we get!
Selected Links from this Episode:
Read more at https://primalendurance.libsyn.com/4-phil-maffetone-part-2#0heO723qd10JmMTO.99
Host Brad Kearns talks to one of the true legends of endurance athletics, Dr. Phil Maffetone. Dr. Maffetone has advised some of the greatest endurance athletes in history, like triathlon champions Mike Pigg and Mark Allen. For decades, Dr. Maffetone has been promoting the benefits of aerobic development and how to protect and nourish health in pursuit of ambitious endurance goals. In this episode, Dr. Maffetone details how to get started with the Maffetone method of endurance training, something that will be of particular interest to any endurance athlete who has experienced fatigue, injury, recurring minor illness, regression or stagnation in performance and especially inability to reduce excess body fat.
Dr. Maffetone says to the first start with a self-assessment of your body, performance, and stress levels. Take into account all stress factors, such as consuming refined carbs, drinking too much caffeine, not getting enough sleep, doing too much training and maintaining an elevated heart rate. The second step is to identify your maximum aerobic heart rate (the 180 minus age formula detailed in his book, The Big Book of Endurance Training and Racing) and commence a strict base building period. The third is to eliminate sugar and other refined carbs from your diet. Fourth, conduct a Maximum Aerobic Function test once a month to ensure that you are making steady progress in your aerobic development. Enjoy this informative discussion with Dr. Phil Maffetone, including his own music framing the show! Learn more at PhilMaffetone.com.
Being fit does not necessarily mean that you are healthy. [02.40]
The difficulty of putting on events like triathlons and music concerts. [05:07]
How it’s hard to coach a hard-driving athlete to have patience and
slow down their training. [07:30]
The problem of an incorrectly developed aerobic system. [10.09]
The dangers of looking for a fight or flight reflex for satisfaction. [12:00]
What can we do to balance stress, rest better and be healthier? [14.32]
What are the first steps to eliminating excess body fat? Diet or exercise? [15:34]
If people build a really good aerobic base and want to fine tune their speed, how can they do that? [19:52]
Stress is something that needs to be addressed. There is physical, chemical (dietary), and mental/emotional stress. [23:16]
How to tell if you don’t have a good aerobic heart rate. [24:34]
Why you should get off sugar. [26:46]
The concept of "cheat days" is leading you on the wrong path. [28:53]
Get rid of your stresses. When you have a healthier aerobic system, the body is meant to deal with stress. [30:52]
How do you build a better aerobic system? [35:43]
Dr. Maffetone spent years coming up with a heart rate formula (180 minus your age). What does this number represent? [00:39:50]
With a heart monitor, you will be able to get a good idea of how your body is progressing. [46:38] What is this test? You strap on the heart rate monitor and establish a fixed course that you repeat. [53:04]
The important thing relating to competitive success is simply slowing down the average pace in workouts. [57:26]
Read more at:
Host Brad Kearns catches up with Mark Allen, the greatest triathlete in history, who has a record six victories at the Hawaii Ironman and ten victories at the Nice, France World Long Course Championship. Today, he is a popular triathlon coach at MarkAllenCoaching.com, TV commentator, corporate speaker, author, and presenter of “Fit Soul, Fit Body” retreats with Brant Secunda, a Huichol shaman, and healer.
First, Mark talks about the importance of releasing attachment to outcomes and being committed to the enjoyment and appreciation of the process. He discusses how, after a series of unfortunate setbacks, Mark’s first victory in 1989 precipitated five Ironman attempts before he retired at the top of his game at age 39.
Mark talks about balancing the pursuit of extreme endurance goals with maintaining health and how research on Heart Rate Variability has been a great breakthrough in monitoring stress and planning training.
Mark and Brad discuss the importance of sleep when training and Mark elaborate on how he was able to live a normal, laid-back lifestyle once his grueling training sessions or competitive seasons were over.
Finally, they discuss how Mark has released a book called The Art of Competition, which blends stunning nature photography with inspirational quotes chosen by Mark for their significance to competitors seeking a healthy perspective and inspiration to pursue athletic goals.
Read more at http://primalendurance.libsyn.
By popular demand, Andre is back on the show! This engaging chap from Australia generated great accolades on his first podcast appearance, so Brad and Dr. Lindsay Taylor catch up with him again to talk about his life coaching strategies. Yes, this stuff has a direct and important application to your endurance goals and overall happiness and satisfaction. Andre describes his “Wheel of Life” program (you can download the wheel at andreobradovich.com), where you rank assorted lifestyle categories in order of importance, and also rank them in order of how well you are doing in each one. For example, if you rank your health high in priority but low in compliance, you identify critical areas to improve and reprioritize.
Andre shares his own journey of becoming consumed by corporate life and falling so far out of balance that he destroyed his mental and physical health. It’s been a long road back to his existence today as a very popular endurance and life coach, as well as an elite age group triathlete. Andre is always full of levity and memorable aphorisms, so enjoy this show and consider checking out the Wheel of Life exercise as a great starting point for personal growth. Coaches: never ask “why?” for that’s a judging question. Instead, say something more open and nurturing such as, “tell me more.”
Andre talks about the Wheel of Life, his coaching tool. When one tries this assessment online, the result is a good visual of the portions of your life. [00:00:44]
As part of his coaching technique, Andre uses the Wheel of Life to help you analyze the balance in your life. From there is can be used to look at your fitness. You then examine the results and look at what you feel about certain aspects of those results. [00:08:13]
So after you gather this information, what are you, the coach, looking for? [00:12:31]
Brad asks: What are the identified forces that pushed you off balance? His whole identity was totally wrapped up in being an executive; all about rank and position in the world. All about me. [00:24:25]
This frantic position he found himself in was reflective of our society. We are searching for recognition from our peers and finding a sense of self importance. [00:28:42]
Often when you are involved in competitive activities is when you most need this help. If you had a coach like this, you might very well have refuted the advice such as we are discussing here. [00:33:44]
In coaching, we don't need to ask the questions because down deep everyone knows the answers. [00:34:59]
Ask your partner to rate you on the Wheel of Life. [00:38:36]
Listen to Andre podcast number 1. Go to Podcast no. 153
Wheel of Life: Free online assessment of the balance in your life.
We are all searching for recognition from our peers and finding a sense of self-importance. (Brad Kearns)
How are the things you are doing contributing to your health, your future, and your family? (Andre Obradovic)
People don’t ask themselves those questions. They know the answers and they would have to be more motivated. (Lindsay Taylor)
Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at www.primalblueprint.com/
Dave Reed from the UK has been really working with the book since January and has adopted primal diet, MAF training and now is fat adapted. He has been racing but finds his performance has dipped. Would going MAF since January have caused a dip in my performance with the increased benefit being seen after a long period on this training or could it be some other factor? [00:01:16]
Dave also inquires about MSP (maximum sustained power) training with the 4-3-2-2-1 (reps) format described in the book. This is a format that can vary among individuals who are working toward building with those high-quality sets. [00:06:00]
Kenny is a slow but committed triathlete and asks about drinking carbonated water. Is it okay? Also, why does he have trouble losing weight? [00:17:00]
Brian is asking: Why does my MAF time improve so much faster on a bike than when I'm running? [00:20:18]
A second question is how to respond to the folks who still think one should use carbs for high performance. [00:22:34]
Shannon has many questions about counting macronutrients. There is no fat minimum. She is worried about going overboard on carbs. [00:32:19]
Shannon is also asking about how to manage cravings and appetite. [00:39:47]
REFERENCES AND NOTABLE PEOPLE:
Brownlee Brothers: These well-known triathletes went viral when the one brother carried an ailing brother over the finish line at the World Triathlete Championships in Mexico. Brad mentions their diet is questionable.
FASTER Study: This study out of the University of Connecticut was aimed at discovering the role diet plays in how our bodies metabolize fat vs. carbohydrate during exercise.
Johnny G: This South African, a fitness visionary, created the Spinning movement. He also road in the Race Across America
Andre Obradiovic: He is one of the country’s leading coaches. Listen to Brad’s postcast with him: “Don’t Be A Muppet, Be a Powerful Fat-Burning Beast”
RAAM: The world’s toughest bicycle race. Next one is June 2019!!
Lindsay Taylor: Listen to her podcast with Nourish Balance Thrive discussing brain training for the primal Keto endurance athlete.
Luis Villasenor: Everything you want to know bout the ketogenic diet is here.
Simon Whitfield: Look at his YouTube of the exciting finish in Olympic Gold Medal Race