ATC Best of 2014: Lucho's Guide To Heart Rate Training, Improve VO2max in 7 Sessions, Causes and Remedies for Groin Pain, Common First-Timer Ironman Mistakes, Mighty Mitochondria, and More

In this "Best of 2014" Episode of Ask the Coaches, Lucho and Tawnee answer your questions on: Racing an Xterra, 70.3, and Ironman in one season: When to ride the MTB vs. road/tri bike? Is a 3hr ride a 3hr ride regardless of the bike? Three-year plan to try and qualify for Kona in the 40-44 age group for a reasonably well rounded athlete, advice! Groin pain after intense runs – what’s the cause, is it muscle imbalance, weakness, etc, and how to fix? “The Lucho Guide to Heart Rate Training” – breakdown of his “zones” using MAF and Threshold; i.e. Base = Threshold minus 20 beats, Temp = Threshold minus 10, etc. The difference in beats between MAF and Threshold and what that says about your fitness The importance of maintaining your high end and how fast you can increase VO2max How much does body type affect endurance training Slow-twitch vs. fast-twitch muscle fiber types, and importance for endurance athletes What are the biggest mistakes you’ve seen someone make (or you yourselves have made) while competing in their first ironman? Difference between a speed versus a power workout in running? Best exercise to work on bike strength when all you have is an island bike on an island Exercises to build upper body strength for an athlete with limited range of motion in right elbow. how do you take a marathon program and adapt it for 100-mile training? Mitochondria: how can you either increase the number/density or function through diet or exercise, and are efforts longer than 60min effective in their development?