Matt Choi, a Korean/American hybrid athlete, discusses training as a hybrid athlete and shares advice for newer athletes. They explore transitioning from high intensity to slowing down, the definition of a hybrid athlete, and the importance of individualized training and healthy aging. Matt also talks about his training week structure, nutrition, and recovery, and highlights the mistakes hybrid athletes make. Other topics include race day examples, dealing with adversity, motivation and discipline, lessons from David Goggins, pulling from different energy systems, taking creatine, finding the right footwear, and nutrition principles for hybrid athletes.

Kyle Whalum, is a non-elite ultra runner and bass player for Kelly Clarkson, Katy Perry and The Voice. We discuss MAF low heart rate training, quitting alcohol, meditation and mental health. Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Watch this full interview on YouTube: https://youtu.be/giMsbYHvimE  CHAPTERS: 0:00 How to enjoy your running practice 3:00 Sponsor LMNT 4:35 How Kyle got into meditation out of necessity 13:40 How to get into consistent meditation 18:30 How meditation can improve your running 21:20 MAF training experiences and learnings 26:50 Why and how Kyle stopped drinking alcohol 28:20 Advice for first 6 months of MAF training 31:10 Kyle’s first MAF training breakthrough with Kyle  34:00 Base building and high intensity running 35:21 Advice to start with MAF running 37:00 Lifestyle changes, taking a look under the hood 38:05 How combine working late, dad mode and running? 43:12 Floris shares his skateboard tour experiences 45:17 Night shift workers and sleep approach 48:50 Sacrifices to reach big goals 53:35 Cutting out alcohol, setting up support system 57:28 Poster Floris office, My Life In Weeks 1:01:40 Having fun besides drinking alcohol 1:06:55 Advice for athletes looking to improve 1:08:46 Closing thoughts Floris 1:09:44 How to run and be present 1:11:35 Personal Best Program Community   FIND MARCO HERE: ► Instagram - https://www.instagram.com/kylewhalum/   LINKS AND TOOLS MENTIONED ► My Life In Weeks - 4k poster: https://bit.ly/4kweeks ► Center For Resilience - https://www.davidlynchfoundation.org ► Reframe Drinking App - https://bit.ly/reframe-app ► Katy Perry Tour - https://www.katyperry.com/tour/    YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to  http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 30th from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com 

Heart Rate Variability (HRV) provides insights to help you quantify stress, better balance training and lifestyle, and improve performance.   Marco Altini (PhD, MSc) has 50 publications+ and a few patents at the intersection between technology, health, and performance. He is the founder of HRV4Training (Heart Rate Variability), an app I use daily. He is also a data science advisor at Oura; a wearable ring and app to optimize how you sleep, workout and recover. He is also a strong non-elite runner!   Watch this full interview on YouTube: https://youtu.be/vvtU_IK8JkI  CHAPTERS: 00:00 HRV to handle load better 01:08 Sponsor: PATH projects and LMNT 2:34 Explaining Heart Rate Variability 6:30 How to measure HRV 16:06 Improving HRV 22:51 Sleep 23:37 Marco integrating HRV data into his own training 27:56 Breath work and breathing 36:04 HRV: guided versus dictated 41:24 Examples from Floris’ training 46:43 Tapering for events 51:08 Positive stress and the limitations of data 52:01 Developments in non-invasive wearables 54:58 Find out more about Marco 56:46 Closing thoughts   FIND MARCO HERE: ► Twitter - https://twitter.com/altini_marco   ► Substack - https://marcoaltini.substack.com/  ► Instagram - https://www.instagram.com/altini_marco/  ► Website - https://www.marcoaltini.com/    LINKS AND TOOLS MENTIONED ► Website - https://www.hrv4training.com/ ► App (search) - HRV4Training ► Jason Koop podcast with Marco Altini - https://bit.ly/3q57cRp  ► Oura ring - https://ouraring.com/ ► Josh Waitzkin website - https://www.joshwaitzkin.com/ ► Tim Ferriss website - https://tim.blog/ ► Joe Dispenza website - https://drjoedispenza.com/  ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - https://bit.ly/3pIOWx4   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 30th from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com 

Thanks to LMNT for sponsoring this episode! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Maria Lurenda Westergaard is a runner, a Doctor of Medicine and member of our Personal Best Program. She shares her success with low heart rate training and improved health.   Watch this full interview on YouTube: https://youtu.be/i5TmvBfJp-Y    CHAPTERS: 00:00 Compare to yourself 02:38 Sponsor: LMNT 03:50 Welcome Maria! Running and background. 05:34 Relocating to Europe from the Philippines, Medical work, Boston Strong 09:05 Maybe I should run a marathon! 11:37 Early stages of Maria’s running journey 15:04 Developing as a runner, using your strengths to improve confidence 18:39 Comparison should be inspiring! 21:06 MAF improvements, data over time 23:40 Other forms of success 25:19 Health first, running performance will follow 27:39 Energy level after running, heart rate indicators 29:16 4 areas of tracking: stress, sleep, nutrition & strength 42:00 Benefits of data and journaling 43:48 Coffee and Floris’ upcoming Berlin Marathon 45:48 Valencia Marathon 51:00 Different types of runners, what really matters? 58:28 Health concerns, running with grief (Copenhagen & Guam) 1:05:00 Calm and low heart training, problem-solving while running 1:07:44 Lessons from low heart training journey, future goal: Marathon at 80! 1:14:00 Find out more about Maria 1:15:35 Closing thoughts   FIND MARIA HERE: ►  Marathon at 80 (website) - https://marathonat80.com/   LINKS AND TOOLS MENTIONED ► Marathon at 80 (website) - https://marathonat80.com/ ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - bit.ly/3pIOWx4 ► Lori Harder - https://loriharder.com/ ► Team Hoyt - https://teamhoyt.com/ ► Team Twin / Team Tvilling (Denmark)- https://denmark.dk/people-and-culture/team-twin ► Berlin Marathon - https://www.bmw-berlin-marathon.com/en/ ► Valencia Marathon- https://www.valenciaciudaddelrunning.com/en/marathon/maraton/ ► Copenhagen Marathon - https://copenhagenmarathon.dk/en/ ► Boston Marathon - https://www.baa.org/races/boston-marathon ► Continous Glucose Monitor- https://bit.ly/3Xebylh ($25 off with code FLO25)   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by August 30th from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com 

Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.   Dr Maffetone is a physician, athletic coach, and best-selling health and fitness author. He is also a singer-songwriter and music producer. We discuss his new book B-Sharp and how to train your brain for optimal health and athletic performance. I have learned so much from him over the years to optimize our health and fitness in a holistic way. Decades ago Dr Maffetone already talked about the benefits of MAF low heart rate training, many years before Zone 2 training had mainstream awareness like it has now.    Watch this full interview on YouTube: https://youtu.be/QfUCQ-LQeYo      This episode is brought to you by PATH projects running apparel. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO This is the clothing I wear in training, racing and every day life. For hot weather months I love running in the AirDot T or Tank. Recently we collaborated with Believe in the Run on a limited PATH shirt. My favorite shorts are The Graves PX 7” shorts, with 4 pockets to carry my phone, gels and keys. Below these shorts I wear a separate base liner, the Lynx liner in 5”. The separate short from liner eliminates all chafing, it’s a game changer for long distance running too. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO. That is PATHprojects.com/FLO   * Here is a great quote by famous music producer Rick Rubin:  “Phil is usually 30 years ahead of the curve. If he is singing the praises of the healing power of music today, I imagine in 2053 it will be accepted mainstream care!”—Rick Rubin, music producer    CHAPTERS: 00:00 Train your brain 02:21 Sponsors: PATH projects, LMNT 04:45 Welcome back Dr. Phil Maffetone! 05:30 B sharp! Music as part of a holistic approach to health. 10:02 Music for athletes 16:22 Listening while exercising, or not. 22:41 Breathing patterns and brain adaptation 25:30 Listening to the body 27:00 Working with Rick Rubin 33:50 Self-doubt 34:45 The 5-minute power break, improving body function 37:50 Hearing new things in music 41:45 Real music vs junk, genre 46:15 Heart rate and music, alpha state, multi-tasking 52:00 Day dreaming vs distraction 53:25 You are addicted to your phone! 57:29 The brain and age 1:00:32 Our passions and dreams 1:01:35 Start line race day nerves 1:07:45 Impact of music on race day 1:10:27 The trainable brain 1:12:33 Where to find out more about Dr Phil Maffetone and his work 1:14:03 Advice to optimize health and performance 1:14:40 More training is often not better   FIND OUT MORE ABOUT DR MAFFETONE ► Music website - https://maffetonemusic.com/  ► B sharp! (book) by Dr Phil Maffetone - https://amzn.to/43Yq1oa  ► YouTube Maffetone Music: https://www.youtube.com/@MaffetoneMusic  ► MAF website - https://philmaffetone.com/    LINKS AND TOOLS MENTIONED ► Dr Phil Maffetone - the 5 minute power break https://philmaffetone.com/the-5-minute-power-break/  ► The Big Book of Endurance Training and Racing (book) by Dr Phil Maffetone https://amzn.to/444Cerm  ► Danny Dreyer (book) - Chi Running https://amzn.to/3pjUqyp ► Danny Dreyer (book) Chi Walking https://amzn.to/441J5lC  ► Rick Rubin - The Creative Act: A Way of Being - https://amzn.to/44mNkYv  ► Digital Minimalism (book) by Carl Newport - https://amzn.to/3JZcJA3    YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Personal Best Program: https://www.pbprogram.com  ► My weekly newsletter: https://extramilest.com/subscribe  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   🚨 GIVEAWAY!! Win a copy of Dr Maffetone's book B-Sharp. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 3 winners will be picked by August 30th from the YouTube comments.   To learn more about our running coaching program, from 5k to marathons and ultra distances, visit PBprogram.com, that is the Personal Best Program at https://www.pbprogram.com

Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover:    1. What is low heart rate training? / Why?   2. How to train with a low heart rate?   3. How to overcome frustrations / challenges with low HR training?   4. The 10 common mistakes with low HR training   5. How much zone 2 training is right for you?   6. When and how to add speedwork?   This episode is also available as full video here: https://youtu.be/taO8kKsx448   This is going to be a different episode than normal and I honestly don’t know if this episode is going to work well in audio format. Let me explain. Recently I (Floris Gierman) recorded a 35 minute video of a low heart rate training guide. The only thing is that I recorded this video, while running a sub 3 hour marathon on a running track.    I did use an external mic, however you do hear me huffing and puffing from time to time, because I’m running an average pace of 6:45 min / mile, so 4:12 min / km for 26.2 miles / 42.2km.    Before we start this episode, two comments:    This podcast episode is also available as a full video with some graphics on my YT channel: https://youtu.be/taO8kKsx448     Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe     LINKS AND TOOLS MENTIONED:    ► My Strava from this run: https://www.strava.com/activities/9029158789    ► Extramilest Show Podcast - https://extramilest.com/podcast/    ► MAF 180 formula: https://philmaffetone.com/180-formula/    ► HR Training Zone Calculator: https://bit.ly/hr-calculator    ► Talk Test: https://youtu.be/AoB2AMUq8Wg    ► Lactate Testing: https://bit.ly/3WAbI5z    ► Personal Best Training Program: https://www.pbprogram.com    ► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE   ► Marathon pace wristband creator: https://bit.ly/3RVu51w      GEAR USED:    ► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)    ► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)    ► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC    ► Shorts - PATH projects Graves PX 7” Shorts - https://pathprojects.com/graves    ► Liner - PATH projects Lynx PD 8” - https://bit.ly/3VimixU    ► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn    ► Hat - Muir Cap - https://bit.ly/3L3foqa    ► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo    ► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I    ► COROS POD 2 - https://amzn.to/3uVcwFV    ► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh    ► Camera - Go Pro 11 - https://amzn.to/3FZfCiw    ► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs      YOU CAN FIND ME, FLORIS GIERMAN HERE:    ► Personal Best Program: https://www.pbprogram.com    ► Website: https://extramilest.com    ► Strava: https://www.strava.com/athletes/1329785    ► Instagram: https://www.instagram.com/florisgierman    ► Podcast: https://extramilest.com/podcast    ► YouTube: https://bit.ly/Flo-YT   Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe  

Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ.   Chris Hauth is a two-time Olympian, former professional triathlete, ultra-runner and one of the world’s most respected endurance and ultra-endurance coaches. He is the founder of AIMP Coaching, which unlocks the best version of people through endurance experiences.   Watch this full interview on YouTube: https://youtu.be/cgi-WvN7LWQ      Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That’s 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO.   *   Thanks to HVMN for sponsoring this video! Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise.    *   [00:00] Unlocking your full potential   [05:08] Welcome Chris! Friendship with Rich Roll   [09:14] Scaling up running distance with curiosity   [22:05] Journaling, habits, values & principles   [25:42] 7x project with Special Operators   [37:50] Longevity and consistency, goals and validation   [41:45] Training for 7 marathons in 7 days in 7 continents!   [58:40] Failure, risk, fear and adventure   [1:00:30] Floris’ planned adventures   [1:08:18] Why am I doing this? Who do I want to be on the other side?   [1:12:06] How to become a stronger, healthier, happier athlete    *   FIND CHRIS HAUTH HERE:    Website: https://www.aimpcoaching.com   Twitter: https://twitter.com/aimpcoach    Instagram: https://www.instagram.com/aimpcoach   *   YOU CAN FIND ME, FLORIS GIERMAN HERE:   YouTube: https://bit.ly/Flo-YT    My Running Coaching Program - https://www.pbprogram.com/   Strava: https://www.strava.com/athletes/1329785    Instagram: https://www.instagram.com/florisgierman   *   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   *   ABOUT THE EXTRAMILEST SHOW:  A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 

Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Martinus Evans is the founder of the Slow AF Run Club, a marathon runner, coach and author. We talk about the back of the pack runners, size inclusivity, mindset and ways to improve your running and health.  Watch the full video on YouTube here: https://youtu.be/NB3iz98sCmU  CHAPTERS: 0:00 Finding strength in slowness  3:36 Welcome Martinus! 4:12 Doctor, I can run a marathon. 7:05 Who is this sport of running designed for? 11:10 If it don’t apply, let it fly 13:32 Rate of Perceived Exertion (RPE Scale), finding enjoyment 16:57 Early running club experiences 19:12 Prove them wrong 20:06 The origins and growth of Slow AF Run Club & Foundation! 25:03 Slow AF member momentum.. getting to a million 26:28 Athlete mindset 29:00 Comparison is the thief of joy 30:15 Start slow, be persistent and build consistently. 33:49 Raceday strategy for new runners 36:57 First marathon experience (Detroit) 44:05 Tools for running ~ mental and physical. Goals and habits. 49:33 Writing the book ~ Slow AF Run Club 54:32 Where to find out more about Martinus and Slow AF Run Club 55:46 Advise for runners looking to improve.    FIND OUT MORE ABOUT MARTINUS AND THE SLOW AF RUN CLUB: Website: https://300poundsandrunning.com/ Website: https://slowafrunclub.com/  Book: Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run: https://amzn.to/44SB4Qu  Instagram: https://www.instagram.com/300poundsandrunning  Instagram: https://www.instagram.com/runslowaf/  Facebook: https://www.facebook.com/300poundsandrunning/  Facebook: https://www.facebook.com/RunSlowAF/  Twitter: https://twitter.com/300lbsandrunnin     TOOL MENTIONED:  Body glide anti-chafing stick: https://amzn.to/3VSdpvA    YOU CAN FIND ME, FLORIS GIERMAN HERE:  My Personal Best Coaching Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Strava: https://www.strava.com/athletes/1329785 Weekly running newsletter: https://floris-gierman.ck.page/signup  Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com Podcast: https://extramilest.com/podcast/   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.    Thanks to LMNT for sponsoring this episode! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That’s 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO.   SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration.      Watch the full video on YouTube here: https://youtu.be/_8Xt5cfHRLg        CHAPTERS 00:00 avoid this race nutrition mistake 01:53 welcome Andy! 02:41 other common mistakes with fueling 02:26 race distance, intensity and carb intake 08:25 digestive system, tolerance 13:06 development of energy gels 16:47 cramp! 21:47 science of sweat 26:29 electrolyte deficiency 29:50 online electrolyte calculator 31:22 weather conditions and nutrition intake 34:52 gel consistency and flavor 36:42 salt pill tactics 38:17 side-aches (stitch) 41:20 journaling to identify areas for improvement 44:15 relax, it’s not over ‘til it’s over! 49:11 gender and fueling + hydration 52:06 find out more about Precision Hydration 53:44 closing thoughts   MORE ABOUT ANDY BLOW Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books.   FIND ANDY BLOW AND PRECISION FUEL & HYDRATION HERE: Website: https://visit.pfandh.com/Flo10 The Fuel & Hydration Planner: https://visit.pfandh.com/floplanner Floris Chicago Marathon Case study: https://visit.pfandh.com/FloCaseStudy Book a free one-to-one video consultation: https://visit.pfandh.com/flovideocall Book a Sweat Test: https://visit.pfandh.com/flosweattest Instagram: https://www.instagram.com/precisionfandh/ Facebook: https://www.facebook.com/precisionfandh/ Strava: https://www.strava.com/clubs/104959 Twitter: https://twitter.com/precisionfandh/   YOU CAN FIND ME, FLORIS GIERMAN HERE:  My Personal Best Coaching Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com Podcast: https://extramilest.com/podcast/    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT    To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: https://visit.pfandh.com/FloCaseStudy     

Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off any purchase of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Wissam Kheir has 5 years of MAF low heart rate training experience. We talk about health and race improvements through MAF low HR training and the important psychological aspects of goal setting, self-actualization and building the aerobic base. Watch the full video on YouTube here: https://youtu.be/ZyhGgYp3D1I    MORE ABOUT WISSAM Wissam Kheir is a PB Program member who started MAF training in 2018. He is a Clinical Psychologist, Psychotherapist and an Assistant Professor at the Lebanese American University in Beirut, Lebanon. Wissam is also a marathon and ultramarathon runner, swims, bikes and is a self-confessed data freak.   FIND WISSAM HERE: Strava - https://www.strava.com/athletes/20155392 Instagram - https://www.instagram.com/wissamkheir Lebanese American University profile - https://bit.ly/3GMnSCC    YOU CAN FIND ME, FLORIS GIERMAN HERE:  Podcast: https://extramilest.com/podcast/ My Personal Best Coaching Program: https://www.pbprogram.com/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com   CHAPTERS 0:00 Frustrations with MAF low heart rate training 00:02:46 Sponsors: PATH projects, LMNT 00:05:12 welcome Wissam! 00:06:16 from no pain - no gain, to MAF 00:13:19 dealing with early stages of MAF training 00:17:39 running from a psychological perspective 00:20:35 progress and breakthrough with low heart rate training 00:23:56 first marathons, to improvements through MAF 00:31:24 dealing with a hot climate and sauna in Winter 00:35:34 goal setting, discipline, self-actualisation, context of culture 00:38:26 always ready with MAF, 100 mile self-navigated run 00:42:55 getting out of your comfort zone, dealing with pain, race pace 00:49:05 the MAF population: being humble and being obsessive 00:53:52 bike accident 00:55:29 Ironman 01:00:52 combining family life with training, finding time 01:02:24 being selective, adaptive behaviours, the company you keep 01:06:36 recovery tools 01:07:37 nutrition, intermittent fasting, high training volume 01:14:17 ice bath, working with discomfort 01:16:01 training and racing goals / bucket list 01:20:03 closing thoughts   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT   PATH projects is offering Extramilest Show listeners 10% discount on any order. Get yours at https://pathprojects.com/FLO (limited time only)   LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO   🚨 GIVEAWAY!! Win the book The Big Book of Endurance Training and Racing by Dr Phil Maffetone. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winners will be picked by May 30th from the YouTube comments.🚨   To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com/.