The Hardest Race Ever Run

By Debbie
December 13, 2013 on 12:06 pm | In Charity, Community | No Comments

This blog brought to you by TriSports Champion Jake Greenwood. As we approach the anniversary of this very tragic event, we thought Jake’s blog (written earlier this year) was the perfect one to share. We all hope that the people of Sandy Hook are finding joy this holiday season in the memories of those lost to them. Follow Jake on Twitter – gwoodjcg.

This blog is not about Leadville or Kona.  This blog is about a 5K.  That’s right, 3.1 miles.  Most of you wouldn’t even enter a 5K race.  Recently I participated in a 5K that was far more grueling than any other endurance event I’ve encountered in my life.

I live a mere 12 miles from Sandy Hook Elementary School and have seen my community and my schools changed forever.  The innocence my children once had hopping on the school bus each morning has been stripped from them.  In return we have been given fear, frustration, and a deep, deep hole in our souls.

On March 23rd I participated in the Sandy Hook Run for the Families in Hartford, Connecticut.  Along with 12,000 other participants, I ran the 3.1-mile loop through Bushnell Park to raise money for the families.

Sandy Hook Run for the Families

Again, most of you wouldn’t even enter a 5K race.  Your countless hours of training have fine-tuned your bodies to view a 5K as a warm up to the next 20 miles you’ll run.  But make no mistake; this was a grueling 3.1 miles.  Far more grueling than the hours you will spend on the road this weekend.

Prior to the run, 26 bells were rung one at a time to symbolize the lost lives of the students and faculty of Sandy Hook Elementary School.  The sound of 12,000 silent people in the heart of one of the largest metropolitan cities in the U.S. was deafening.  As we wound through the course not a word was uttered.  All that could be heard was heavy breathing and the whimpers of adults fighting back tears.

With a heavy heart, I proudly pushed my 4 year old daughter and 1 year old daughter in the stroller while holding my 8 year old son’s hand through the course.  No course record was to be set.  No medals were given out.  No post race barbeques were held.  No tales of trials and triumph were shared.  The crowd simply ran the course and slowly, sadly made their way back to their cars and drove home.

Family run

When I wake up early and fill my water bottles for a long day of biking and running, I often think of that morning.  I can still see the pain in so many of the adult’s eyes and the lack of understanding in my children’s faces.  The pain I will feel as I embark on hour 4 in the tri-position is no match for the pain in all of our hearts over the recent tragic events of Sandy Hook and now Boston.

The Sandy Hook Run for the Families was not about running.  It was about life: honoring the memory of precious lives lost through tragedy and celebrating the gift of life.  It was about uniting in hope for the future.

Hope

Live.  That is what we must do.  Embrace new challenges.  Push your body beyond its limits. Spoil your family.  Because, in the end, life is finite and today will too soon be yesterday.

A Step at a Time

By Debbie
December 3, 2013 on 4:22 pm | In Charity, Community, Giving Back | No Comments

This blog brought to you by TriSports Champion Polly Jansen. Although this took place earlier this year, we thought it a good one to share during this time of thanks and giving. Check out her blog and follow her on Twitter – pjansen!

As a member of an athletic community, I have learned from some amazingly gifted people, but the thing I appreciate most in my friends and fellow competitors is their eager willingness to give back to the sport.  One such example recently popped up when I attended a training class for my new job.  As participants, we were asked to introduce and tell something about ourselves.  One of my new colleagues, Awolu, shared how he had come from a war-torn area of Ghana and never owned a pair of sneakers until he graduated from high school because his village didn’t have access to them.  Awolu went on to explain that he has been in the United States for nine years and periodically purchases used sneakers to ship back to his village in Ghana.  He is taking a trip there to work with a middle school in July and plans to send a shipment of shoes at the end of June.

Students in Ghana

Intrigued, I had to meet him afterwards.  “Awolu,” I said, “do you really PURCHASE the used sneakers?”  He assured me that he did, but confirmed that he would also take donations.  I said, “Don’t purchase anymore shoes right now.  You will have your whole shipment by mid-June!”

That evening I messaged Dan Gordon, founder of the Wissahickon Wanderers, a trail running club in Philadelphia that I have been a part of since 2004, and pitched the idea of collecting shoe donations from club members.  We decided that since the Wanderers are holding informal trail races each Thursday in May and also helping to put on the Wissahickon Trail Classic 10k on June 8, that we would encourage the runners and volunteers to bring their used shoes to go to the students in Ghana.

This past Thursday we collected our first round of donations and will continue to do so through June 8.  I really appreciate the support so far from the athletes in my community and it’s refreshing to see everyone come together when there is a need and they have the capacity to help.  It seems like such a small thing because everyone has used running shoes laying around, and we are so happy to be able to share something of ourselves that we often take for granted.  I thank Awolu for this opportunity and hope the students feel renewed energy as they lace up these kicks and put their best feet forward!

First box of donations

The Importance of Keeping an Eye on Your Shoes

By Debbie
November 5, 2013 on 12:15 am | In Product Information, Training | No Comments

This blog brought to you by TriSports Champion Clyde Messiah, who now makes sure he always has an extra pair of shoes at the ready. Check out his blog!

Whether you’re a triathlete, runner, or just someone who likes to stay active and fit, it’s important to have shoes that fit your foot type and gait. If you’re a runner or triathlete, you probably already have that covered; if not, get to your nearest high end running store ASAP!

Keeping track of your shoe wear is, however, equally, if not more, important. Last year I learned this lesson the hard way. I was racing Ironman 70.3 Kansas. Once I hit mile 3 of the run, I started to experience awful pain, mainly in my ankle joints and the bones of my feet. It was the classic symptoms of worn out shoes (sudden joint and bone pain). Trust me, mile 3 of a half-marathon that’s following a 1.2 mile swim and a 56 mile bike ride is not the time you want to find out your running shoes are worn out!

Shoe wear chart

So how can you tell when your shoes are done? Most running shoes have a life of 300-500 miles (but can vary based on the type of shoe, the terrain and the type of runner you are). An easy solution is to keep track of your shoe mileage. This can be done by simply looking at your regular running/training log, if you keep one; or if you average the same mileage each week, you can keep track of that. Once you get close to 300, it might not be a bad idea to buy a new pair so you have them ready. You can also check the wear patterns. Below are 2 pictures comparing worn out shoes to new shoes. For reference, you can take a good picture of your shoes when they’re brand new, or take your shoes into a running store and compare them with a new pair (an employee at a high end running store will usually be glad to help you, as well). There’s also an illustration above of the spots to monitor for wear based on the type of foot motion you have. An important thing to note is that even if you’re naturally an over-pronator or under-pronator (also called supinator), if you have the right shoe and orthotic combination you’ll most likely have a normal wear pattern. On the same note, if you do have the wear pattern of an over-pronator or under-pronator while using an orthotic, then you may want to get your shoe and orthotic combination re-evaluated to keep you healthy and prevent injury.

Forefoot wear comparison

Heel wear comparison

Remember, keeping track of your shoe wear patterns is just as important as keeping up with your nutrition and bike maintenance, and can help prevent injury, keeping you on the road and in top training and racing shape!

My Secret Weapon (shhhh!)

By Debbie
October 22, 2013 on 2:58 pm | In Sponsorship, Training | No Comments

This blog brought to you by TriSports Champion and former TriSports.com employee Kris Armstrong. Hope you are enjoying that MI winter, Kris (you know you regret leaving Tucson when this time of year hits)!

One of the most common reasons for becoming a triathlete is to cross train. Swimming, biking and running provides a variety  in training that is very attractive to those bored with doing one or the other solo. The problem is that after 13 years of tri training, I am a triathlete and no long benefit like I did a few years ago. I have adapted to swimming, biking and running and even transitioning from one to the other. So what can a triathlete do to again experience cross training benefits like injury prevention/rehabilitation, improved performance and greater enjoyment of our sport? The answer for me, my secret weapon, is Triad Health and Fitness in Farmington Hills, Michigan, owned and operated by Kirk Vickers, a former trainer of the Detroit Red Wings professional hockey team. Kirk has a variety of clients, ranging from high school to professional athletes, as well as amateur athletes of all ages and those recovering from injuries. I had the privilege of working with Kirk during one of my internships for my degree in exercise science. Working with Kirk Vickers at Triad has helped me recover from injury, improved my performance and made training and competing a whole lot more fun!

Injury Prevention and Rehab

I have one injury that has been recurring since I was hiking in Arches National Park in Utah in February of 2010. It was a simple rolling of the ankle, pretty common, but whenever I pushed off the wall too hard swimming, biked a lot of hills or ran long distances or trails, my ankle would swell and be in such pain I had to take days off to recover. I found myself doing fewer activities to protect the ankle instead of solving the cause of the problem. Working with Kirk I learned that it might not be the ankle that’s the problem but could be instability in the hip allowing the ankle to roll. He also suggested lateral exercises to help stabilize the ankle, knee and hip – conditioning triathletes don’t get from swimming, biking and running. Kirk started me with some simple side steps that progressed to hula hoop jumps, two feet in two feet out. Currently I am doing 6 inch lateral hurdle jumps that have a cone at each end to touch and then return in the opposite direction. Kirk’s favorite remedy for pain is ice, which I use whenever the ankle acts up on occasion. The best thing about my ankle, knee and hip stability is my return to trail running which is one of the few things we can do outside during the long Michigan winter.

Lateral hurdles...great for ankle, knee & hip stabilization

Improved Performance

One of my favorite bike rides is Mt. Lemmon in Tucson, Arizona. If you climb all the way to the top, it’s at 9000 feet, an elevation gain of over 6000 feet from the base of the mountain. As difficult as this is on a bike, my most memorable performance improvement was realized during the Mt. Lemmon Marathon. My training not only helped me finish this, as advertised “Toughest Marathon in the World,” but actually do a pretty respectable time. The exercises that prepared me for this event were simple but very effective. The two exercises that I thought of while running were walking lunges and hip drives. For hip drives I used a weight lifting bench with one foot on the bench and the other on the floor. The arm on the side of the benched foot starts behind and the arm of the floored foot starts in front like a running stance. As the benched leg drives up the arm swings forward then returns to starting position. After 15 reps change sides. I also used a slide with hand weights. Place the hand weights in an upside down STEP, used for step aerobics, using the weights as handles push the slide ten yards. Immediately change direction and push back to start. Five reps of this drill are usually plenty depending on how much weight you choose.

Greater Enjoyment

Working-out in a gym is usually very boring to me. I like to be outside as much as possible which is why I like triathlon so much. But working out at Triad is fun and I look forward to each visit because I always learn something new and Kirk makes it challenging. If someone else is working out at the same time he will put us together to push each other. A little friendly competition is always fun. I usually do a warm-up then 5 drills and then a cool down. My 5 drills include something to improve stride, lateral stability, explosive power, core rotation strength and stability, and upper body strength. Normally these are done one at a time with breaks in between to recover, but sometimes it’s fun to run these drills as a circuit. Add a friend or two and time each station and switch every 30 seconds or every minute.

Cross training is very important when preventing and recovering from injury and improving our performance, but I must admit that it’s the fun factor that keeps me coming back for more time and again. Have fun!

Running off the Bike…Master it in the Off-Season

By Debbie
October 15, 2013 on 1:35 am | In Sponsorship, Training | No Comments

This blog brought to you by TriSports Champion Ed Ten Eyck, who is a kick-ass duathlete and coach. Check out his blog or follow him on Twitter – ed_teneyck.

Not too long ago I was invited to an event at one of my local bike shops as an information night for Irongirl. I was to present information about running off the bike and how to avoid the feeling of heavy, or dead, legs. Being a standard distance duathlete and exercise physiologist I thought nothing of the matter as I could talk about running on or off the bike for hours. Since I only had 15 minutes I compiled a very well manicured list that can keep most people out of trouble! I will outline the different sections and then get into more detail later about each one.

  • Bricks
  • Bike efficiency
    • Pacing
    • Cadence
  • Better running form

Bricks are the most common and possibly the most feared workout that new multisport athletes encounter. What is a brick? A brick is when you combine 2 workouts into 1. Whether it is a swim/bike, bike/run, whatever the combination you come up with you have a brick. So how can this help your run off the bike?

The dreaded "brick"

Specificity of training states that training should be relative and pertinent to the sport in which you are training. If you are going to bike and then run in competition, you should train that way so your body is used to the stress demands placed on it. By incorporating brick workouts into your training you are stressing the muscles in the same way that you will during a race. This allows your body to adapt to the stress more efficiently. This alone will not prevent you from having the feeling of heavy legs, but it is one of the tools used to help.

Bike efficiency is a very broad category but we will focus on pacing and cadence.

Pacing is the hardest thing for most, if not all, athletes who compete. The reason? We are all competitive and we all want to win. That being said, pacing on the swim or run followed by pacing on the bike can help you set yourself up for a successful run off the bike. Pacing can be done using a variety of tools; HRM, power meter, RPE, speed, and cadence. Personally I feel a power meter can be the best tool when planning your pacing strategy for the bike portion of a race. It is the only true direct measurement of effort you can monitor. So what is proper pacing? Pacing depends on a number of factors but if we just look at the bike portion of a race we would have to look at the distance that the bike portion is, the terrain, and what your goals are coming off the bike into the run. For shorter distance bike courses you will be able to ride at a higher pace than if you were riding a full IM course. The same can be said about flats versus hills. When it comes to the run off the bike, if you are looking for a solid overall performance and want to negative split the run, then pacing on the bike is key.

Cadence is the other side of bike efficiency. The faster you turn over the pedals the less stress per pedal stroke is placed on the muscle; however, more stress is placed on the cardiovascular system. What is the optimal cycling cadence? That is the never-ending question. A lot of research has come out supporting a cadence between 86-96 RPM. Is this perfect for everyone, no, but it is a general range that the majority of people will fall into. The more experience you have the easier it tends to be to maintain a cadence in this range. Some studies have shown that slightly higher cadence can benefit riders; however, there is a good deal of training that would be needed to adapt to the demands. Winter is a great time to practice this on an indoor trainer.

For the focus of multisport I feel the range of 86-96 RPM is ideal because when you get off the bike and you run at about the same RPM, your body is used to moving at that pace. When it comes to running, you are more efficient when running at a higher cadence because at lower cadence, the stored energy in the muscles is not used as effectively. Also, when you spin a higher cadence on the bike you are giving your muscles a break because you aren’t generating as much force per stroke. So the take home from this section is that your bike and run cadences should match, which will decrease the likelihood of feeling the onset of “heavy legs.”

I believe better run form is one of the best off-season training tools you can use to your advantage if you are new to the multisport or endurance world. Having inefficient running form forces you to work harder and can increase the likelihood of injury. It takes time and patience to become a more efficient runner, but usually after 6 months of dedication and focus on form you will begin to see the results. So what is better running form and why is it more efficient? A natural running position is when your kinetic chain is in alignment and you are landing more over the center of your body. This is typically the result of landing more mid-foot versus having a heel to toe gait pattern. When landing heel to toe, the majority of people are landing behind their center of mass enough that they have to overcome the compression and gravity pushing them backwards to continue the running motion. This results in a decrease in efficiency. When you land more mid-foot or with a landing closer to the center of mass, then you are propelling yourself forwards. Correcting your running form is something that takes time and energy to do. It is something that can be done during the off-season and help you prepare for the upcoming season, but I wouldn’t ever recommend attempting to overhaul your running form during the race season.

Proper vs. Improper Running Form

In closing, these are just a few of the ways that you can feel more fresh coming off the bike going into your run. By working diligently on this during the off-season and pre-season, you will go into your races knowing you have new tools to help you PR the run portion of any multisport event.

Slow Down and Try Some Yoga!

By Debbie
October 7, 2013 on 10:57 am | In Community, Random Musings, Sponsorship, Training | No Comments

This blog brought to you by TriSports Champion Monica Pagels, who wrote this much earlier this season and who has, now, completed that first Ironman she mentions. As the off-season begins for many, we thought this a fitting blog to get you strong during the winter months.

Ommmm….. yes, we’ve all heard it, the ever popular meditation sounds that so often accompany a just as stimulating yoga class. Runners and triathletes alike have heard it for years, “try yoga, it will help with your injuries.”  But most of us who thrive on the adrenaline rush of zipping through the trails in our newest and coolest trail shoes, or racing down a hill in our aerobars hoping to hit a new high speed, cringe at the thought of placing our feet (or our head or our hands, or all 3 at once) on the mat and inhaling and exhaling to a count of 8! While the benefits are well documented: stress relief, improved mood and well being, improved flexibility, improved digestion, improved sleep… the list goes on and on… for some reason, it is still tough to convince us cardio-junkies to forgo a one hour brick workout where our legs will feel like lead for an hour of gentle relaxation and meditation.  We are conditioned to believe that in order to set a new PR or achieve that highly sought after age group place, we must push harder, put in more hours, do more hill work or add speed work.  While there is no compromise for hard work (you get what you put in), it is time to re-condition our minds when it comes to how we think of yoga.  What if we had the mindset that the more yoga we practiced, the better we could bike, or the faster we could swim? Well, fellow tri-geeks, it’s true! Yoga really can make you into a “warrior.”  I was the first to stake my claim against it, I thought, “Who has time for one more activity?” And who wants to sit around with their legs twisted like a pretzel becoming one with the universe? That is, until I tried it!

Looks easy, but it's not!

Tired of the long winter full of indoor bike rides and treadmill runs, I headed to the group fitness studio for a Yoga Fusion class. This sounded at least a little more fitness based and not as meditative. To my surprise, I struggled through most of the class! I am an 8 time 70.3 veteran, run more marathons than I care to count, and I am training for my first full Ironman. I had been putting in about 7-8 hours a week of base training and thought the yoga class might be a nice stretching break for my sore, tired muscles. Instead, I found myself in plank, pigeon and half moon, shaking to hold the poses.  Shocked at my lack of apparent strength and balance, I began attending 2 yoga classes a week.  Within 2 weeks I noticed remarkable improvements and had to admit to its benefits. As my IM training progressed, I entered a 70.3. It was very early in the season when you come from Michigan and have only had a month of outdoor riding. To add to that, the bike course was the hilliest and toughest of any I have done.

St George bike elevation...ouch!

As I started on the course and climbed the hills, I felt very strong and quickly passed people. Hill after hill, the same result, I was strong and pushed with ease to the top of them. My bike split was faster than on most courses, despite its difficulty.  What’s more, my legs recovered quickly after the ride and my run (hills, again) split was consistent with my others. Yoga has not only improved my strength and balance, which no doubt helped me climb those hills, it has given me a sense of control over my body.  It has taught me how to breathe deep and remain calm amidst chaos.  Now, triathletes, hear me when I say: this is worth far more than it sounds! In mile 90 out of 112, when your neck and shoulders ache and your legs are burning, if you can put your mind into that place where you feel calm and in control, your focus shifts from the here and now (“I still have to run 26.2 miles..”) to a place where you have a greater awareness of just you moving through space, in a world much bigger than just you pedaling on a bike.  If that is what it takes to get you to T2, and ultimately, the finish line, isn’t it worth considering?

Yoga teaches you to become aware of your surroundings and to feel weightless as if you were part of those surroundings.  This is achieved by challenging yourself to complete the strength and balance poses, breathing through them, and accomplishing a little more with each session. Yoga practice can mean different things to different people. For me, it was at first the humbling experience of inadequacy that convinced me to continue, but eventually the benefits carried over into my first passion, triathlon. Once I began to feel the strength and control of my body, and my race times improved, I knew yoga was for me.  While I may never feel the meditative power many achieve from yoga practice, knowing I am stronger and more aware of my body I will continue to practice. I urge all of you cardio-junkies that can’t get enough of the wind whipping past your face and feel the need to be in your target heart rate zone for hours at a time, give yoga a try and see how it can improve all aspects of your life, not just your athletic performance.

Learn more about the benefits, and different types of yoga.

Beauty and balance

Triathlon Actually Began Where?

By Debbie
September 18, 2013 on 1:01 pm | In Community, Races, Random Musings, Sponsorship | 1 Comment

This fun blog brought to you by Team TriSports athlete Scott Perrine, who is about to compete at the inaugural Ironman Lake Tahoe.

All history ties the roots of Triathlon back to San Diego, CA in the early 1970s, but after spending the last two years in the San Francisco Bay, and on Alcatraz Island completing some concrete restoration work, I believe Triathlon may actually have its roots tied to Alcatraz.  There is even a Triathlon named Escape from Alcatraz which I competed in this year.

Escape from Alcatraz triathlon

Not possible you say?  A simple look at the history of Alcatraz and the attempted escape of John Anglin, Clarence Anglin, Frank Morris and Allen West shows many similarities to Triathlon and multi sport.  While a prison escape is obviously not a sport, there is a lot of preparation and dedication required for both, even some failed attempts along the way.

Start with the preparation.  John, Clarence, Frank and Allen began their planning and preparation in September of 1961, eight months before their attempted escape.  They spent every minute allowable planning and working towards their escape.  Many of us that race long course competition dedicate eight months or more to training.  We focus and plan for the event, training for the worst and hoping for the best.  We spend countless hours focused on that specific event, sacrificing time with friends and family, sleep, etc.

They created tools to chip away at the concrete in their cells; we continually develop new “aero” equipment to make us go faster.  They designed wetsuits utilizing raincoats to survive the swim through the San Francisco Bay; we continually develop wetsuits utilizing the latest technologies in neoprene to get us through the water faster.

The first leg of the escape "triathlon"?

The night of their escape they crawled through the openings they dug in their cells, climbed up through the service corridor to the roof and out to the Northeastern side of the Island and jumped into the water, that is a lot to go through just to go jump in the water.  At the Escape from Alcatraz Triathlon, you get up early in the morning and head to the race site, set up your transition, get onto a crowded bus and ride over to the ferry, crowd onto the ferry and head over to the Island, then everyone jumps off the ferry and off you go.  Adrenaline is racing as you jump off the boat, imagine what is was like for the guys that night in 1962.

They jumped into the water in the darkness of night during the incoming tide, fighting the currents and the cold.  Some of their belongings were found washed up on the Shore of Angel Island the next morning.  We jumped into the water during the early hours of the morning sunrise with an outgoing tide, had to cross three different current flows (as well as fight all the other competitors) and a majority of us swam (some washed up) onto the Shore in front of the St Francis Yacht Club.

The image of freedom

A few other similarities:

  1. Allen West was unable to fit through the hole he had dug into the wall of his cell and never made it out to meet up with the other three.  The first DNS (Did Not Start)?
  2. The other three were never found.  The first DNF… we will never know?
  3. The FBI closed their case against the three 17 years after they escaped.  In Ironman competition they close the finish line after 17 hours?

While the original Escape from Alcatraz was not a triathlon in any true sense of the meaning and I have taken some great liberties tying them together, it is fun to compare true history to activities we enjoy in our daily lives.  What triathlons have you done where you can intertwine history with the event in this type of manner?  Give it a try and see how creative you can be…. It will definitely help you get through some of those “dark holes” we sometimes go through during our training and racing!

Head Games

By Debbie
September 11, 2013 on 9:37 am | In Community, Races, Random Musings, Sponsorship, Training | 3 Comments

This blog brought to you by Team TriSports athlete Nicole Ramsbey. Check out her blog at www.nicoleramsbey.com and follow her on Twitter – nicoleramsbey.

I raced a sprint tri the other weekend and was not in peak form to say the least.  I managed to perform, and perform not too badly, which led me to thinking about a few things.  One of the things I started thinking about was how much of triathlon is physical fitness and how much is mental fitness? At this point in the season when you may be approaching your ‘A’ race, now’s the time to figure it out.

Finished, and Done

I guess my first thought was, how many people, when they reach a tough moment, give in to the negative Nancy talk?  I hit many negative points throughout racing, but rarely do I “give in” to those thoughts.  Say you are coming up on a big hill during a sprint tri, you’re maxing out your heart rate and you get halfway up…what’s the first thing that you typically hear in your head?   Is it, “I can’t do this anymore, I have to walk”?  If that’s a typical thought process for you, how do you respond to it?

If you respond by giving up the race in your mind and walking, then I’d have to say your mental toughness might need a swift kick in the @**.  I may get this thought once in a while, but I immediately counter it with a positive thought.  During the sprint tri, I had my own mental battle, but I won.  Every time a negative thought comes to mind, I always attempt to counter it with a positive.  Last weekend when I hit the hill, I had to remind myself that I can do anything for a mile.  My responses are almost automatic now, and if yours aren’t they will get to be that way if you continually work at it.

I’d say mental toughness is at least half of triathlon…if you can’t handle the mental stuff then the fitness won’t matter.  Even though you may not be physically fit, if you are mentally fit going into a race, you can still do well.   Imagine the day that you are physically AND mentally fit…you can OWN that day like no other.  Don’t short change yourself, and remember it’s not always about how many miles you’ve logged.

Race with a Smile

Stay Cool, Stay Hydrated!

By Debbie
August 21, 2013 on 11:19 am | In Nutrition Tips, Product Information, Training, Water | No Comments

This blog brought to you by Team TriSports athlete Nicole Truxes (rhymes with “success”). Check out her blog at www.nicole-stateofmind.blogspot.com and follow her on Twitter – nicoletruxes.

It’s heating up here in the desert, as I’m sure it is for much of the country.  Summer time BBQs filled with burgers, watermelons, and margaritas are just around the corner!  Everyone loves summer, with more hours of sunlight, less clothing, great tan lines – especially us triathletes ;) – and (for most) no school!  Even with all we have to look forward to in the summer, all the sweating during those hard miles does take a toll on your body, one that you may not be used to coming out of your winter training.

Getting hot, must hydrate!

Staying hydrated is one of the most important parts of our training, and it’s one of the easiest ones to forget.  First thing in the morning, aside from the hunger I’m sure many of you experience, you should be thinking about a glass of water.  You don’t have to overdo it, especially if you have a workout shortly after you rise (gotta beat the heat!), one 4-8 oz glass is fine depending on what you can handle and the duration of your workout.

If you think about it, the adult body is made up of about 60% water; wouldn’t it make sense to make it a key ingredient in our daily nutrition regimen?  Many of the metabolic processes necessary for training and recovery require the proper amount of water to happen, so why wouldn’t you supply your body with this integral piece of training equipment?

Your body is made up of about 60% water

Another important thing to consider is the amount of electrolytes you’re getting.  This word is thrown around a lot, but do you know what all of the electrolytes are and how to figure out if you’re low on any of them?

  • Sodium- the most common, most demonized, but very necessary electrolyte.  Sodium gets a bad rap because of all the high blood pressure and heart disease we have in this country; however, as an endurance athlete you need to be very aware of how much sodium you get because you may not be getting enough!  If you often get confused, or dazed when doing a hard workout (particularly one where you sweat a lot), you’re covered in white, and your skin tastes like salt—you might be in need of some sodium, pronto!  This confusion you’re experiencing is one of the first signs of hyponatremia, which can be very serious if you do not take care of it. When your sodium levels drop in your blood and you do nothing to bring them back up it can cause you to go from confusion to vomiting to more serious things such as cardiac arrest, pulmonary edema, or even death.  This has happened in many of the major marathon events and can even be caused by having too much plain water and not enough electrolyte supplementation.
  • Potassium- just eat some bananas, right?! For the most part, yes.  Potassium is much different than sodium in that when your blood levels first drop, it is difficult to tell that they are low.  It is not until real problems begin and your muscles are already cramping that you know you are very low in potassium.  This can also cause GI distress (mainly constipation) along with the muscle cramps, so be sure to eat your ‘nanners.
  • Calcium- Stress fracture fighter no. 1! It may come as a surprise that some of the most avid runners have some of the lowest calcium and therefore weakest bones.  But running is weight bearing? Yes, running is a weight bearing exercise, but sometimes runners (particularly female) have such low hormone levels that it causes their calcium to go down and therefore their bones become weak and brittle, allowing for stress fractures to happen much more easily.  Calcium can be taken in a supplement daily to help raise these levels and prevent against stress fractures; however, vitamin D is very important to take along with it to help boost absorption into your blood!
  • Magnesium- Seldom talked about, but very important!  Magnesium is a mineral we don’t generally hear a ton about.  However, it is very important to carbohydrate metabolism and muscle strength (two very important things for an endurance athlete).  Magnesium deficiency can decrease endurance by fatiguing muscles and decreasing the efficiency of carbohydrate metabolism.  The symptoms of low magnesium are difficult to distinguish from those of potassium or sodium, so it is important to supplement magnesium along with the other electrolytes!
  • Phosphate- Generally phosphate is not a problem for athletes.  It is very common in our diet and usually not lost in mass quantities when exercising.  The only time this electrolyte is a problem is when an athlete has an eating disorder or other severe disease of some kind, in which case they should seek medical attention anyway.

So that is a quick and dirty breakdown of the electrolytes. Many triathletes supplement with electrolytes caps. A great source of hydration and energy that I like is Fluid Performance. Check yourself every once in a while, monitor your electrolyte intake and determine if you have any of the beginning stages of any of these electrolyte deficiencies.  Not only will this increase your performance, but it could save your life!

Stay hydrated everyone!!

(I’m sure many people have seen this memorable finish…these ladies could have definitely used some electrolytes!!)

The Geology of Choosing Your Race

By Debbie
August 1, 2013 on 3:25 am | In Races, Random Musings | 1 Comment

This fun blog brought to you by Team TriSports athlete Liz Miller (who also happens to be a geologist). Check out her blog at www.femwnliz.blogspot.com and follow her on Twitter – FeWmnLiz.

What factors do you consider when signing up for races? How close the race is to where you live? Or whether the race destination would also make for a good vacation? Most triathletes like to plan and give careful consideration to every race that we sign up for, but sometimes even the best-laid plans can get sidetracked. Just in 2012, the Oschner Ironman 70.3 New Orleans swim was cancelled due to unsafe water conditions, and the bike course at Boise 70.3 was shortened to just 12 miles due to SNOW on the course (in June!). Some of the pro men even rode in their wetsuits, due to the 47 degree air temperature! But the chance of cold weather or choppy water isn’t the only thing that you should consider when signing up for your next race. I’d like to propose another factor to consider – geology! I know this is a triathlon blog, but how about we “switch gears” and talk some science.

I should preface this blog post by pointing out that geology has indeed affected some Ironman races in the past. Just 6 days before the 2006 Ironman World Championship race in Kona, a magnitude 6.9 earthquake struck the island. Reports say that in the days before the earthquake hit, Kona was unusually hot and humid, and in the days after the earthquake, the area got slammed with torrential downpours. On the day of the race, skies were overcast and winds were light – a beautiful day for racing. But, at about 7:20 PM, a torrential downpour happened on Ali’i Drive. Some athletes had to wade through knee deep water just to make it to the finish line. Within an hour the downpour had stopped and the water receded. So earthquakes really can affect your race, even if the quake doesn’t actually happen on race day!

Now, in order to determine which races are safer (geologically speaking), we need a quick geology introduction. The Earth’s outer shell is made up of plates which are constantly moving. Most geologic activity occurs as a result of the interaction between these plates. There are three types of plate boundaries:

1. Convergent boundaries are boundaries where plates collide. At these boundaries, plates are colliding to form mountain ranges, or one plate is diving down beneath the other plate in a process called subduction.

2. Divergent boundaries are boundaries where two plates are moving away from each other. Magma can rise to the surface at divergent boundaries, forming new crustal material.

3. Transform boundaries are boundaries where two plates slide past each other. As the plates slowly move past one another, pressure builds until the plates rupture in one big movement, causing an earthquake. The San Andreas fault in California is a transform boundary and is responsible for the frequency of earthquakes in California.

Here’s the United States Geological Survey’s simplified map of plate tectonics; the red arrows indicate plate direction. Arrows pointing towards each other represent convergent boundaries; arrows pointing in opposite directions represent divergent boundaries; arrows that are side-by-side represent a transform boundary.

USGS Plate Map

The other geologic hazard that should be considered before registering for a race is hot spots – the kind formed by liquid hot magma, not the painful ones on your feet at the end of a marathon. Hot spots are areas where magma is able to make its way up to the surface and form volcanic features. The Hawaiian Islands are one of the best known examples of hot spot volcanism – these islands have formed as the Pacific Plate moves over the Hawaiian hotspot. AND hot spots can also experience seismic activity.  In the image below, the Hawaiian Island chain is visible in the center of the picture; this chain has formed as the Pacific Plate has slowly moved over the Hawaiian hot spot.

Hawaiian Hot Spot

Now, let’s compare the geologic maps to TriMapper’s map of Ironman races around the world.

Ironman Race Map

The Australian races are probably safe. Australia sits on a large plate of its own, and the plate boundaries are a significant distance from the continent itself. Ironman New Zealand could be problematic – the plate boundary runs right through the north and south islands! The earthquake that hit Christchurch in 2011 was in February, and Ironman New Zealand is typically early March. Japan is also at risk, since it is located on a plate boundary. In 2011, a very large earthquake hit Japan, causing tsunamis, structural damage, and a nuclear release. I wouldn’t want to be racing in that environment! Additionally, Japan has historically had some of the largest earthquakes, causing the most damage and casualties.

Most of the North American races are in the clear, except for Ironman Canada – Whistler is located near the triple junction of the North American plate, Juan de Fuca plate, and Pacific Plate.

The Ironman races in Mexico aren’t looking too promising – Cabo San Lucas is near the triple junction of the North American plate, Cocos plate, and Pacific plate, and Cozumel sits pretty close to a plate boundary too. In fact, the United States Geological Survey calls Mexico one of the world’s most seismically active areas. But further to the south, Ironman Brazil looks to be in the clear, since Brazil is located near the center of the South American plate.

Ironman South Africa and Lanzarote are both centrally located on the African plate and are probably safe bets.

Some of the European races might be a little risky – Ironman Wales and UK are probably far enough away from a plate boundary, as well as Ironman Kalmar and the Ironman European Championship. But Ironman Switzerland, Austria, and France are getting a little close to the Eurasian and African plate boundary.

So, out of 29 Ironman events worldwide, at least 8 Ironmans are located at or near plate boundaries. That’s nearly 30%! Not to mention the fact that the Ironman World Championship race is located on an island that is still being formed by an active volcano. I certainly won’t complain about making it to Kona one day to race, but in the meantime, I might stick with the North American races (or convince my boyfriend to buy a plane ticket to Australia…).

Here’s a map of all the Ironman 70.3 races – I’ll leave it up to you to figure out which races are safer than others!

70.3 Race Map

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