Host Brad Kearns welcomes back Lindsay Taylor, Ph.D., for part two of their meeting together. Enjoy today's show as they discuss many common questions among endurance athletes, such as, how to maximize training without being too stressed, the importance of genetics, and how to achieve the best time.
Does all the new technology out there really help our performance? [00:01:58]
How can one maximize training without being too stressed? [00:04:18]
Is it necessary to struggle and suffer to become a good athlete? [00:09:14]
Does living in this modern time bring us more information, more expectations, more pressure to perform and keep up with others? [00:13:35]
What if others have more than I do or do better than I do? How would that change things? [00:19:16]
How important are genetics? Is this all I can give? [00:24:23]
How is the best way to go forward and have the best time? How do I know when it's too much? [00:29:42]
Brad Kearns joins Foreigner on stage for a bit of Cold as Ice, then talks about his typical daily eating patterns during his nutritional keto journey: Fasting in the morning until experiencing feelings of true hunger; using an assortment of ketone supplements - especially before workouts (these products are the real deal, and deliver drug-level anti-inflammatory benefits); enjoying nutrient-dense dietary centerpieces of eggs, nuts, quality meats, and abundant servings of a variety of vegetables; snacking on 85% dark chocolate and coconut butter. Brad advocates a casual approach where you see how things go each day. Use your intuition to guide your eating decisions, but make a commitment to log many hours of fasting or keto aligned meals in order to experience the profound health, immune function, fat loss, cognitive performance, athletic performance and recovery, and disease protection benefits of being fat- and keto-adapted.
Host Brad Kearns welcomes back Primal Blueprint Publishing's own Lindsay Taylor, Ph.D. to discuss the controversy surrounding aerobic heart rate, how to compete in races when we've been training so slowly, and whether we should ever incorporate cross-over point workouts into our regimen.
What is the controversy about aerobic heart rate? What does aerobic threshold mean? [00:02:22]
What does it mean "cross-over point?" [00:08:32]
How are we going to compete in races when we have been training so slowly? [00:22:02]
So what about anaerobic training? [00:25:16]
Should we never do cross-over point workouts? [00:29:42]
When is it time to go hard? What is the best thing to do? [00:30:12]
How important is scheduling? [00:33:16]
Summarizing: Fat max vs. crossover point [00:38:35]
If the crossover point occurs at a higher heart rate it is good. [00:38:58]
We are not recommending high intensity workouts every day. [00:39:12]
Brad Kearns honors Tupac with a long serving of memorized rap lyrics and then talks about going keto. Maffetone suggests you restrict more carbs as you age, since we become more insulin resistant as we get older. Brad discusses his first effort at nutritional ketosis, which lasted only 3 weeks until he bombed out and had a week-long bout of fatigue. This was likely due to a prolonged fight or flight response making glucose to fuel energy since he was not fully fat- and keto-adapted, but had restricted carbs from historical patterns. Dr. D’Agostino says many people bomb out after three weeks because this is the toughest period to adapt, but the full benefits have not kicked in yet. Brad then relates how his second foray into keto, 126 days and counting at the time of recording, has been much more successful.
Host Brad Kearns goes back to the mailbag with some great Q&A submissions. Can I do strength training during the aerobic base building phase? What if my endurance goals are not competitive, but rather to have fun and get some thrills on a mountain bike (even if this means elevated heart rates?)? How do you reconcile the Primal Blueprint fitness approach of move frequently, lift heavy things, and sprint, with the Primal Endurance approach of periodization?
Brian asks how to tell if chronic cardio problems are due to diet or exercise? [00:00:28]
If I go a long time without doing the strength work while I am training for high intensity, won't I lose some of my strength? [00:06:25]
Can I train exclusively Maff plus strength training and count my races for anaerobic training? [00:16:03]
Can you mix anaerobic with aerobic in the same session? [00:23:24]
Are longer single aerobic sessions more effective than the same volume of multiple workouts in a week? [00:23:23]
I've been using the Maff method of aerobic heart rate monitoring and was wondering when I should alter the "180 minus your age" as I get older. [00:25:32]
From Blake: I want to balance health and fun in getting in as much mountain biking as possible which would mean I am going over my aerobic heart rate. What do you think? [00:27:26]
Brad Kearns warms up his voice with Tupac and then covers a topic that hasn’t been mentioned much - how to taper for a peak competitive event. Here’s what NOT to do: don’t training chronically for weeks on end and then crash on the couch for the final couple weeks before the event. Instead, pretend the race is a week earlier than actual and be chomping at the bit as the clock counts down. Maintain intensity, high blood volume, and an active lifestyle, but dramatically cut back on volume - you don’t need a 20-mile run two weeks before your marathon because it takes two weeks to recover from a 20-mile run! For diet, you best be eating optimally at all times instead of pondering some magic regimen to give you a competition boost. Finally, get over yourself and the importance of your event so you don’t waste mental energy stressing.
Host Brad Kearns connects with Peter Defty, promoter of Optimized Fat Metabolism and Vespa energy food: Vespapower.com. Peter is a very early promoter of fat adapted training, and is a successful ultra distance athlete, with many marathons and a Western States 100-mile Endurance Run finish. Since the early 2000s, Peter has coached other athletes to optimize their fat metabolism, including some world-class performers like Zach Bitter, Nell Stephenson, and many others.
This is a lively show with an analysis of some contentious issues in the current fat adapted training scene. Defty is promoting a “MMAF” - Modified Maximum Aerobic Function. Basically, the idea is that fat adapted athletes can increase their aerobic training heart rate by some 20 beats, because of their optimized fat metabolism and improved cardiovascular system function. This is a pretty big deal because MAF is being promoted as the end-all for aerobic conditioning.
Defty suggests that fat-adapted training improves cardiovascular function to the extent that athletes might even see an increase in maximum heart rate. This is some provocative stuff that will be interesting food for thought for endurance athletes out there who are dedicated to aerobic training and fat-adapted eating.
Who is Peter Defty and what is his Optimized Fat Metabolism and Vespa food promotion? [00:00:40]
Do carbs have a place in this endurance world? [00:05:56]
Using the Vespa supplement in races has what effect? [00:08:46]
People are meant to be fat burners so what happened when the carbs came into the mix? [00:11:08]
What is Modified Maximum Aerobic Function? [00:14:23]
When we look at the some of the greatest athletes in the past and know that their diets were different, what happened to their hearts that they were able to perform like they did? [00:20:42]
If you are fat-adapted and you are getting better performance from your cardio-vascular system does it increase your maximum heartbeat? [00:25:19]
What about the idea of bumping up your heart rate increasing the stress level of training? [00:29:00]
Isn't it confusing to think that the diet can increase the heart rate? [00:34:19]
What are the strength athletes getting from this high fat diet? [00:37:54]
How does insulin come into play? [00:42:41]
What is a strategic inclusion of carbohydrates into the diet to optimize performance? [00:46:05]
Brad Kearns raps with Ludacris and Bieber and then discusses concepts relating to maximum aerobic heart rate and how to escape carb dependency and become a fat burning beast. Brad reflects on Peter Defty’s recent appearance on the show and his suggestion of increasing your maximum aerobic heart rate if you are fat adapted; how Dr. Phil Maffetone reminds us that even slow paced aerobic workouts support peak performance at all speeds; and his propensity during his professional triathlon career to train very slowly in order to moderate the overall training program stress, but still support peak endurance performance in races. Bottom line: Slow down, eat primal-style, make your easy workouts easier and occasionally hit it really hard with what Mark Sisson calls, “Breakthrough workouts.”
Host Brad Kearns welcomes Andrew to the hot seat as they tackle more Q&A sessions. Topics include: how quickly one can improve when slowing way down to stay aerobic, using perceived exertion in anaerobic type races like mountain biking, how to best consume calories during sustained workouts (including fine-tuning fat adaptation by consuming minimal amounts) and how the “cheat day” mentality is totally ridiculous.
42 year old firefighter asks about how much improvement should he expect in months or a year after I have switched to the slower method of training? And what about the pace in an upcoming race? [00:00:53]
As a firefighter, I am obligated to stay strong in the gym lifting weights. How will affect my racing? [00:05:51]
The next question is about training partners who keep a faster pace. At what point do I know to shift my focus to a more intense workout? [00:06:51]
A mountain bike racer is asking will the fat adapted approach still provide enough glycogen for all the anaerobic work? [00:08:19]
Do I keep the commitment to aerobic as I enter the racing season? [00:12:27]
Will a No Sugar Branched-Chain Amino Acid drink mess with my attempt to stay fat adapted? [00:14:54]
Should I eat to build volume during the base building period? [00:15:54]
How much is too much when we are talking about training at these aerobic heart rates? Should I use HRV to per iodize my schedule? [00:16:56]
How should I use these starch products and high quality carb sources for fueling during training and racing? [00:22:28]
What about cardiac drift that comes when you get really fatigued? [00:33:28]
How long a drift above maximum aerobic heart rate does it take to negate the training session? [00:36:12]