{"id":363,"date":"2009-05-13T17:49:14","date_gmt":"2009-05-14T01:49:14","guid":{"rendered":"https:\/\/theathleteslawyer.com\/uncategorized\/what-are-maccas-and-why-does-doug-landau-do-them\/"},"modified":"2009-05-13T17:49:14","modified_gmt":"2009-05-14T01:49:14","slug":"what-are-maccas-and-why-does-doug-landau-do-them","status":"publish","type":"post","link":"https:\/\/landauinjurylaw.com\/theathleteslawyer\/2009\/05\/13\/what-are-maccas-and-why-does-doug-landau-do-them\/","title":{"rendered":"What are "MACCAS" and why does Doug Landau do them ?"},"content":{"rendered":"
\"Doug
Doug Landau and training partners getting ready to do bike-run <\/figcaption><\/figure>\n

MACCAs are a bike and run interval workout designed by Chris McCormack. Landau does them to get ready for the racing season. These are taxing “brick” workouts that help the TriathlonTriallawyer condition his leg muscles (and lungs !) for running immediately after cycling. The Coaches at Rehab to Racing<\/a> recommend the following protocol for Maccas:<\/p>\n

1. Take your trainer, bike and run shoes, a mat, and several bottles to the nearest decent 1\/4 mile track or measured running course;
\n2. Set the trainer up in the 220 start area so it is out of the way of others using the track and set up your “transition area”;
\n3. Warm up thoroughly, (i.e., bike 6-10 minutes, jog at a moderate pace 3-4 laps, stretch and hydrate, especially if it is hot);<\/p>\n

THEN:<\/p>\n

5. Cycle as hard as you can for six minutes;
\n6. Leap off, pull your best T-2 pro style transition;
\n7. Then run 3 laps FLAT OUT like you stole something (!);
\n8. Stop at your bike, drink 1\/3 bottle of your sports drink,
\n9. Get out of your running shoes (Landau sometimes runs barefoot !);
\n10. Get into your bike shoes and repeat…<\/p>\n

NO STOPPING till you are done and NO TALKING in transition
\n(If you can talk you’re not going hard enough!)
\nDO this the required # of HARD repeats, then cool down slowly and easily just as you warmed up. This should be very hard. The next day should be an easy or “rest” day.<\/p>\n

Landau notes that doing them with training partners help push everyone, since you can stagger the run starts to make every interval an honest effort.<\/p>\n","protected":false},"excerpt":{"rendered":"

MACCAs are a bike and run interval workout designed by Chris McCormack. Landau does them to get ready for the racing season. These are taxing “brick” workouts that help the TriathlonTriallawyer condition his leg muscles (and lungs !) for running immediately after cycling. The Coaches at Rehab to Racing recommend the following protocol for Maccas:<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,1],"tags":[101,411,412,783,910,1147,1840,2236,2441,2442,2454,3002,3137,3227,3231,3235,3245,3347,3645,3927,3928,3932,4462,4758,4760,4813,5018,5160,5252],"class_list":["post-363","post","type-post","status-publish","format-standard","hentry","category-cases","category-uncategorized","tag-abrams-landau","tag-back-injury","tag-back-injury-hamstring-injury","tag-bicycle-crash-injury","tag-bike-crash-injury","tag-brain-injury","tag-doug-landau","tag-foot-injury","tag-hamstring-injury","tag-hand-injury","tag-head-injury","tag-injury-report","tag-knee-injury","tag-leesburg-bike-crash","tag-leesburg-bike-injury","tag-leesburg-car-crash","tag-leesburg-motorcycle-crash-lawyer","tag-loudoun-injury-board","tag-neck-injury","tag-personal-injury","tag-personal-injury-attorney","tag-personal-injury-lawyer","tag-rotator-cuff-injury","tag-spinal-cord-injury","tag-spinal-injury","tag-sports-injury","tag-tbi","tag-traumatic-brain-injury","tag-triathlon-trial-lawyer-doug-landau"],"acf":[],"yoast_head":"\nWhat are "MACCAS" and why does Doug Landau do them ? - Sports Injury Law<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landauinjurylaw.com\/theathleteslawyer\/2009\/05\/13\/what-are-maccas-and-why-does-doug-landau-do-them\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What are "MACCAS" and why does Doug Landau do them ? - Sports Injury Law\" \/>\n<meta property=\"og:description\" content=\"MACCAs are a bike and run interval workout designed by Chris McCormack. 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