ATC 332: Those Final Weeks To Nail A Marathon PR, Numbness on the Bike, What Polarized Training Can Offer, and More

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Links and resources mentioned:

Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model

Fast Talk Labs podcast

VDOT calculator

Book – “Saddle, Sore: Ride Comfortably, Ride Happy” by Molly Huddle

Trace Minerals on Amazon

Women’s bike seats: a pressing matter for competitive female cyclists

Hand Numbness While Biking: What to Do

Fullscript – sign up for our online supplement dispensary to purchase ConcenTrace Trace Minerals by Trace Minerals Research at a discount.

Peter W asks:

Marathon Pacing/A Race question

Hi – First off, let me say thank you for this really wonderful podcast.  You guys have helped change many people’s lives – many of whom you have never, and will likely never meet – extremely grateful for this podcast, and all of the insights.  So a big Thank You is in order!

My A-race is the NYC Marathon this year (11/7)  . I’m looking to break 3 hours for the first time.  I’ve completed a TON of MAF training over the years and  my MAF range is 145-153 (I’m 33) which is typically in the mid 7min pace range or there abouts.  I find it hard holding race-pace, or race-pace -20 seconds for an extended period of time however.  For example at around 6:30 pace, my HR will be around 158-162bpm depending on conditions, but I can typically only hold that for 20-25 minutes throughout a progression run, or throughout a series of drills.  I actually find it hard to get my HR above 165.  Do I need to work on the mental side of racing?  Have I overtrained MAF??  Any favorite drills to improve that ability to hold these higher-end paces come race season??  Feel free to answer this question on the podcast and my information is listed below.

PS: Huge fan of the UCAN energy gels and would highly recommend them!!

What the coaches say:

Vicky asks:

Dialing in Bike Tour 2022 plans (and figuring out numbness problem)

Hi Tawnee and Lucho!

You’ve done a great job answering some questions in the past, and I have a completely new one for you!

I’m 62, and have been a runner/triathlete since my early 20’s.  Recently  I was on a local racing team for 5 years until I totally burned out.  I raced until I finally achieved my ultimate goal which was to earn 1st place in my age group for the year long Grand Prix competition.  After all that racing, it was time for a break.  It also coincided with the Pandemic the following year, so good timing on my part!

On to other things, I’ve been trying to heal some injuries and take care of some other health issues that can’t wait any longer.  I have meniscus surgery next week, which I hope will enable me to run.  I haven’t run since early February, but I’ve been biking and swimming with no issue.  Surprisingly, I haven’t missed running like I thought I would!

So on to my questions.  The background is that my husband Jim and I are going to do a grand tour of the US next year.  I will do it on a bike, while he puts along in an RV with our dog Luna.  The plan is to start at Ocean City State Park, Washington on May 1st, and bike to Jacksonville Beach, FL, arriving sometime at the beginning of August. Total miles:  4300

Here are the issues.  I bought a new touring bike, a Surly Disk Trucker, and have been training on it for a few weeks now.  Although it seemed remarkably comfortable compared to my high end tri bike, I’ve discovered that once I get close to 15 miles, my hands and butt start to go numb.  I’ve tried not staying in any one position very long, constantly shifting, but it doesn’t seem to help (I really miss the tri-bars!).  I’m wondering if this is just something I have to build up an endurance for, or do I need to look at adjusting my positioning on the bike?  In the past when I bought a new tri-bike, I got them professionally fitted, but my husband thinks that’s just silly and we should be able to get it right ourselves.  I’d appreciate your input.

The other question is about training.  My goal is to ride enough prior to May 1st that the first two weeks don’t really suck cause I need more conditioning, but not so much that I’m burned out on riding before I even leave.  My prior training always included around 20 minutes of intervals (1 minute hard/1 minute easy) in my weekly rides (not in my long ride), and I’m wondering if there’s any benefit to it now?  I’ll admit, I’m a bit concerned about all the mountains I have to climb on this trip.  I’m in Northeast Florida where we have short inclines (4% to 7% grades) but that’s about it.  Should I do intervals on the inclines to help me prepare?

My course for the trip will follow the first 3/4 of the TransAmerica Trail and then turns south through Kentucky and on to Florida.  I’ll be going through Colorado, so if Lucho wants to join me for some training, that would be fantastic (he’ll just have to spin most of the time since I’ll be moving slowly!).

Last question for Tawnee.  A few years ago I switched from mostly tap water to mostly filtered water.  Considering the tons of water I’ll be going through each day (I’m a heavy drinker!), is it worth seeking out better water for the trip?

I plan to document the trip with a Youtube channel.  I haven’t started it yet (too soon!), but it will be called: Vicky, Jim and the Lunatic – Coast to Coast.  If you can remember, check it out next year!

What the coaches say:

Hands and fingers:

median and the ulnar nerves

Too much pressure from 1) position, 2) weak core, 3) vibration/death grip

median nerve- underside of the wrist

ulnar nerve – pinky side of the wrist and hand.

Butt sore: perineal -perineum is “in between” spot let’s say; pressure on your bike seat compresses nerves in your perineum,