ATC: Ironman Run Workouts, Watts for Half-Ironmans vs. Aquabikes, Yay or Nay to Running Streaks, Avoiding Injury Risk in Ultrarunning Training, Liquid Nutrition, and More

This episode of Ask the Ultrarunner is brought to you by Squatty Potty; find out more on how to achieve the perfect poop at enduranceplanet.com/squattypotty. Use the code "enduranceplanet" at checkout for 15% discount.   On this show, Lucho and Tawnee discuss the following based on your questions:   -Tips to train (bike) in Arizona heat and not melt -Using Maffetone's 180 Formula for master's athletes. More info at: http://philmaffetone.com/180-formula. -Should you do speedwork for Ironman training (and if so, appropriate workouts) -Effective run works for final phase of Ironman training -Liquid nutrition: what's effective and healthy? natural homemade concoctions, UCan, coconut water, for those who are fat adapted? -Percent of FTP for half-ironmans - what's the best intensity and why it depends -Aquabike half races: what percent of FTP to ride at with no run off the bike? -How does your bike split time (or predicted bike split) play a role in the watts you should hold on the bike, your percentage of FTP, -Running streaks: yay or nay? -How to hit 1,000 watts on the bike - Lucho style -7 exercises to avoid in the gym (via Huffington Post) http://www.huffingtonpost.com/2014/08/04/exercise-fitness-expert-pet-peeves_n_5641513.html -How to get in shape for a 400k ultra -Ironman training with limited bike experience -Training techniques for 100k - using concepts of MAF and Canova for most bang for your buck -Avoiding risk in ultra racing: longtime ultra-runner coming off foot injury and now leading into another 12-hour run race; how much running is needed in final few weeks and should you shut it down to be conservative for a better race day? -Avoiding stomach slosh in an ironman in the heat; role of intensity in training and racing -Calories per hour on the bike in an Ironman, -The magic of coke while racing -and more!