The Endurance Drive Podcast Episode 92: Minimum Effective Dose, Setting Expectations, More Racing Takeaways, and Heat Bonking
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Aug 7, 2025 Discover the concept of minimum effective dose in endurance training and how it can optimize your performance. The team discusses managing expectations to avoid disappointment while navigating races and personal challenges. Learn about the impact of mindset, fueling, and pacing on race day success. Hear valuable insights from Ironman Lake Placid experiences, including community-building through supportive training. Plus, delve into the nuances of heat and metabolic bonking and the crucial role of hydration. Get ready to elevate your endurance game!
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Adjust Expectations to Avoid Disappointment
- Holding tight to expectations can worsen feelings when they aren't met.
- Adjusting expectations prevents disappointment during pregnancy, injuries, or races.
Marathon Minimum Effective Dose
- For marathon minimum effective dose, do 3-4 runs per week with a long run weekly.
- Incorporate two 30-minute strength sessions weekly to support training.
Natural Durability Affects Training Needs
- Minimum effective dose varies by natural durability and pre-existing fitness.
- Time-crunched athletes benefit from easier intensities, focusing on more zone two training.
