Description

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Keywords: metabolic efficiency, metabolic flexibility, endurance training, nutrition, training strategies, aerobic capacity, lactate threshold, fasted training, strength training, endurance athlete

Takeaways

• Metabolic efficiency is the ability to burn fat at higher intensities.
• Metabolic flexibility allows fluid/easy switching between fat and carbohydrate burning as needed during exercise. 
• Base building through easy and steady state miles is crucial for metabolic efficiency.
• Training peaks can help track fat and carbohydrate expenditure during workouts.
• Zone three training can be beneficial for endurance athletes.
• Fasted training should be approached with caution and is more suitable for advanced athletes.
• Strength training enhances fatigue resistance and metabolic efficiency.
• Progressive workouts help maintain pace and improve metabolic flexibility.
• Lactate threshold training is essential for clearing lactate and improving performance.
• Building a strong aerobic base takes time and patience.

Summary
In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie delve into the concepts of metabolic efficiency and flexibility, exploring their significance in endurance training. The discussion is divided into two parts: the first focuses on nutrition and the second on training strategies. Key insights include the importance of base building, the role of strength training, and the benefits of progressive workouts. The coaches emphasize the need for patience and a solid foundation before implementing advanced strategies like fasted training and lactate threshold workouts.

Sound Bites

• "Training peaks can help track fat expenditure."
• "Building a strong aerobic base takes time."
• "Progressive workouts help maintain pace."

Chapters
00:00 Recognizing Red Flags in Training and Nutrition

15:01 Building Aerobic Base and Training Strategies

24:28 Understanding Fasted and Low Glycogen Runs

34:18 Incorporating Strength Training for Endurance

41:47 Lactate Threshold and Metabolic Flexibility

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com