ATC 221: MAF and Crossfit, IT Band Root Causes & Fixes, 70.3 Racing Before Ironman, and More

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code "enduranceplanet" if you're shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out UCAN's new bar made with coffee beans![/sponsor] [sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PH-logo-strapline_trans.png"]This episode is brought to you by Precision Hydration, the sweat experts who provide personalized hydration strategies and drink mixes to athletes of all levels. Not sure about your sweat and sodium loss? You can start by taking Precision Hydration's free entry-level Online Sweat Test and get a recommendation for a formula that fits your needs, or go the next step with their exercise-free Advanced Sweat Test. Then use the code "ENDURANCE10" to get 10% off your first order.[/sponsor] 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 too close to do a 70.3 half-distance triathlon three weeks before a full Ironman? Pros, cons and how to navigate it with success, including the training that needs to be done leading into the stretch of races. Is it ok to use MAF for run training, as well as do Crossfit? Can you do MAF runs and Crossfit on back-to-back days and yield good results? Or is it a bad idea to do crossfit where heart rate gets all jacked up? Is MAF and Crossfit a good combo for athletes doing Obstacle Course Racing? Racing a 5K run in the unknown altitude of 7,000 feet: How to create the race plan for pacing and HR at the high-elevation race? How can you expect HR to be different? Finding the root cause of chronic IT Band Syndrome and some ideas for self-assessment... Help for a passionate ultrarunner who just wants to run! Case study: A 32-year-old male, 145lbs, who takes good care of himself, low stress, and good diet (paleo). Doing base building for the beginning of marathon training using hear rate. Staying at or below 140BPM and this feels good, but when bumping up to 145-150 BPM (actual MAF) it feels much harder. Is this the point where you must start adding faster workouts? Have my legs forgotten how the faster pace feels?