ATC: Periodizing Nutrition, How to Improve MAF without Running More, Caf or Decaf, and More

On this show Tawnee and Lucho dive deep into a bunch of topics and your questions including:

• SUP racing (vs triathlon) - Tawnee's first experience
• Nutrition periodization and how to develop metabolic efficiency and then move on, revisiting the idea of need 4:1 carbs-protein post-workout, and more on carbs
• Taking caffeine tablets (No-Doz) pre run - good are bad?
• Caffeine and adrenal fatigue
• How lucho and tawnee use caffeine/decaf, and is caffeine ok?
• Training for a 540km long road bike race, should I swap some of the 2h zone 2 rides on the trainer for VO2max intervals and threshold work? Will that help me prepare for such a long race?
• Why is there a difference in perceived effort between the bike and the trainer?
• First marathon and missed goal by 30min - what happened?! Going through the data to make sense of it all, and how to change things for a better race next time.
• Miraculous MAF improvements from walking 6-10 miles a day, drills, corrective exercises, hip mobility drills, weight training, and limiting carbs while adding more fats and proteins