Triathlon Science

Why Eating Disorders In Endurance Athletes Are Especially Dangerous

2014-06-12T07:00:00.003-06:00

It is time for those of us involved in endurance sports to bring attention to the problem of eating disorders in endurance athletes. I hope you will help address this problem by sharing this post with every runner, triathlete, and cyclist you know. Thank you.

The topic of eating disorders in endurance athletes is too often neglected. The numbers are staggering. Studies show that up to 25% of female and 10% of male endurance athletes have either a subclinical or clinical eating disorder. In a population dominated by highly motivated, highly disciplined, perfectionist personalities, we are all at risk of developing an eating disorder. Yet, it continues on without much attention, and in fact often unintentionally persuaded through publications talking about lighter being faster, ideal race weight, and on and on.

Even more staggering than the frequency are the long term implications of eating disorders in endurance athletes, especially when they occur during adolescence.

Eating disorders in endurance athletes tend to be different. Although plenty fall in line with the classic definitions of specific eating disorders, many do not. For example, excessive exercise is simply part of training, not a "sign" of an eating disorder. Endurance athletes must eat to train, and rarely is prolonged anorexia a problem. Athletes eat. Most often, an "eating disorder" in an endurance athlete is simply inadequate fueling during training. But, where is that line?

Eating disorders cause problems in endurance athletes. Stress fractures, hormone disorders, poor bone development, malabsorption, and micronutrient deficiencies are just some of them. They also can cause significant health problems later in life, such as osteoporosis and hip fractures, which substantially increase the risk of death and major morbidity. The biggest problem with eating disorders is that many of the consequences don't present until long after the eating disorder is corrected. The treatment is prevention.

Some of the Long Term Consequences of Eating Disorders In Endurance Athletes

Bone Mass

The most critical period of bone mass development is adolescent years to late teens/early twenties. During this time, your body is rapidly increasing bone mass to keep up with growth. If bone mass development is compromised, such as in cases of malnutrition due to eating disorders, peak bone mass will be reduced. The consequences are significantly increased risk for stress fractures throughout the span of the athletic years, and risk for osteoporosis later in life. Osteoporosis greatly increases the risk of fractures, physical deformity, organ compression, chronic pain, and overall morbidity and mortality. Hip fractures, one of the most well-known consequences of osteoporosis, have a 15-37% 1 year mortality rate in people over age 65.

Hormone Disorders

Studies show that inadequate fueling amidst excessive exercise can reduce thyroid function. This may occur by way of impacting adrenal function, and thus cortisol levels, or it may be secondary to reduced dietary fat and/or reduced body fat. Science has posed and supported all of these pathways, however they all lead to one causative factor, inadequate fueling (eating disorder) during training. Hormones are critical to our well-being, and performance. The types of hormone disorders sparked by inadequate fueling during training can cause excessive fatigue, decreased muscle recovery (by way of the HPA axis and growth hormone), mood swings, sleep problems, compromised immunity, and more.

Malnutrition

Malnutrition has far reaching consequences. For the sake of keeping this article short, let's just address one thing that matters much to athletes, performance. Nutrients are what keep our cells going. A deficiency in intake often leads to a deficiency in function. For example, for red blood cells to replicate, iron, B12, folate, and several other micronutrients are essential. Red blood cells are destroyed at high rates in training endurance athletes. In response, your body will produce new cells. If the necessary micronutrients are not readily available, the process of new red blood cell production will be limited, which can result in fatigue, decreased performance, and anemia. The citric acid cycle (or Kreb's cycle) is driven by micronutrients. These are just two examples of many. There are countless pathways critical to performance that rely 100% on the availability of micronutrients. And for that matter...life relies 100% on it as well.

Absorption Problems and Food Sensitivities?

I typically prefer to stick to writing scientific supported information. However, in my experience working with professional, elite, and recreational endurance athletes, I have noted an interesting correlation between past eating disorders and current micronutrient absorption problems and often food sensitivities. I have yet to find any research on this (if you have please share it!), yet the correlation is so strong that I feel confident in sharing it.

Summary

Eating disorders ruin careers. They have far-reaching effects that follow people long after recovery, especially athletes.The predisposition for eating disorders in endurance athletes is strong. There are many reasons endurance athletes might develop eating disorders, ranging from body image to performance. While the tendency is to attempt to address the "underlying problem" (via counseling), doing so is complicated, as it varies per individual. However, I believe that by making the long term consequences of eating disorders in endurance athletes known, we can reduce the incidence. It is working with smoking. We have reduced smoking from 42% of adults in 1965 to 19% of adults in 2011. Eating disorders in endurance athletes can have implications nearly as serious as smoking.

An eating disorder in an endurance athlete is often unidentifiable. Athletes eat. By definition, an eating disorder in an athlete simply means inadequate fueling during training. There are very few circumstances when an athlete increasing training should be concurrently dieting. If this is a desired combination, it should be done under careful monitoring by a health care professional familiar with the dangers of dieting while training.

Guest Post: Crank Length (and I mean pedal cranks) - Is Shorter Faster?

2014-02-06T06:50:00.000-07:00

I have the luxury of getting to pick the brain of Dave Ripley often. Dave works for Zipp/SRAM and serves as a performance consultant for 51 Speedshop (www.fiftyonespeedshop.com). He is an extremely bright mind always, and especially when it comes to the science of bike performance, "free speed", and bike mechanics. I wanted to share some writing of his regarding crank arm length, as it is a hot topic, and especially relevant to triathletes. Enjoy!

Do You Need Shorter Cranks?

By Dave Ripley

The great crank debate spins on, so to speak. And with good reason… discussions of crank length relative to absolute power on a bike remain fodder for fitters, and a crucial decision for all types of cyclists of all levels looking to optimize their performance.

Manufacturers have long been focused on designing componentry with the wide range of human ergonomics in mind. Although, those same manufacturers have been the ones deciding what crank length is best for youand specifying them on the bikes you buy at a bike shop. You are not stuck with the crank length that came standard on your bike, you can change that. But, which length is best for you?

When making this choice we’d like to provide some perspective to help you decide the best crank length for you. Different types of riding – triathlon, track and road cycling – each bring their own considerations when considering crank length. Many have conducted studies on the subject to determine if there is any loss or gain in your ability to generate power output on a bicycle, but none more notable than exercise science researcher Jim Martin’s work at the University of Utah.

Jim showed definitively that down to a length of 145mm, an athlete could maintain the same level of power output as one riding cranks up to 195mm within .5 percent. How can that be? A crank arm is a lever, and longer levers should theoretically create more torque at a constant force. But the torque created by the crank arm does not directly provide forward motion. This energy is transmitted through the crank arm to the spider then to the chainring. It is at the chainring where power is delivered to the rear wheel of the bike by the chain. So, a cyclist’s ability to make power is more a factor of his circular efficiency and foot speed. Here is where the length of the crank comes in. Biomechanically we have virtually no musculature to push the pedal straight forward at the top of the stroke, nor pulling straight backward at the bottom. A cyclist with less circular efficiency will have a larger dead spot at the top and the bottom of the pedal stroke/chainring. By shortening the crank arm, the cyclist’s feet have a smaller circle to travel thus moving at a higher rate of speed, limiting the time spent transitioning through the dead zones, and keeping power more constantly applied to the pedals/chainring.

Track racers have long since been fans of shorter cranks. The shorter levers have more pedal clearance on steeper banked tracks, but also allow them to ride a higher cadence more efficiently and still achieve high power outputs.

Triathletes Mirinda Carfrae and Jordan Rapp, both long course athletes and world champions, made the move to shorter cranks a few years ago. Other triathletes have begun to embrace this concept, too. To a multisport athlete, there are more benefits than merely increasing efficiency. A shorter crank arm will allow an athlete to ride with a more aerodynamic position without closing his or her hip angle or impinging hip flexor muscles, a major contributor to running speed and efficiency. Also, since the total distance of the pedal stroke is lessened, a common result of shorter cranks is an increased natural cadence in a given gear, which couldresult in an increase in power. Power on a bike being a calculated function based on torque multiplied by angular velocity (cadence).

Road cyclists are starting to test this theory with positive results. One area where the shorter cranks will start to limit an athlete’s ability to make maximal power, however, is when the cadence starts to drop and torque requirement goes up: steep gradients and large gears. Yes, outfitting a crank with compact gears will help transfer the torque more easily, but they won’t help alleviate pedaling inefficiencies that will tend to be amplified in a lower cadence/higher torque situation. Typically, athletes will ride with an average of 5mm longer crank arms on their road bike vs. their tri or TT bike due to torque requirements.

So, the question still hangs out there. Which crank length is best for you? Go see a good fitter, is the best answer we have. We would suggest any of the fitters in the 51 SpeedShop family for starters (www.fiftyonespeedshop.com). We are currently working on some definitive research, which should finally show some scientific evidence of the impact that crank length has on how we make a circle with our feet, and how to optimize that circle. Or, SHOW you which crank length is right for you. Stay tuned!

Triathlete Training Podcast Interview: Blood Monitoring for Endurance Athletes

2014-02-02T13:52:00.001-07:00

I recently was a guest on the Triathlete Training Podcast (www.triathletetraining.com), where I was interviewed on blood monitoring for the endurance athlete. We discuss why, what, how, and when.

Simply hit play on the mini player shown just above to listen. Enjoy!

Here is the preamble from the Triathlete Training website:

Blood Monitoring

Garret Rock joins the show. Garret is an exercise physiology specialist and Doctor of Chiropractic and sports nutrition specialist. He does blood testing for both age group and professional triathletes. He has done over 800 blood tests on professional triathletes.

His services are available through fiftyonespeedshop.com and he works at South Pointe Clinics in Colorado. He charges roughly $120-$170 per analysis.

During the interview he gives an example of work he has done with Liz Blatchford. Liz finished third at Ironman Hawaii in 2013. Over the course of several weeks Liz made the following changes in her blood measurements:

	Test #1	2 Weeks Later	10 Days Later	3 Weeks Later
Hemoglobin	12.4	12.7	13	14.4
Hematocrit	37.7	38.2	40.2	46.6

Liz was feeling fine when she had her first blood test, but Garret noticed a folate deficiency. With his help, which included some creative smoothie recipes that included beets and other not-so-tasty ingredients, Liz was able to make significant improvements in her hemoglobin and hematocrit levels.

Maximizing Your Potential: Hemoglobin and Oxygen Delivery

2014-01-29T09:14:00.002-07:00

Marginal gains. The term “marginal gains” is being heard more and more since Mat Steinmetz, a well-known science-based triathlon coach, introduced it to the world of triathlon. The concept of marginal gains is simple. What are the little (marginal) things you can improve that cumulatively can result in big overall improvements? As a performance adviser to many of the world’s top endurance athletes, it is my job to identify where marginal gains can be made physiologically. One focus is oxygen availability, and a key player is hemoglobin, a protein in red blood cells. Hemoglobin is a micro-sized protein that has macro-sized effects on performance. And what you eat on a daily basis can affect hemoglobin levels.

Put simply, endurance exercise is largely characterized by a simple requirement; sustaining repeated muscle contraction. This criterion is fulfilled via two basic functions, the ability to consume enough oxygen and adequate fueling. Regarding fueling, that is another topic, however summarized by simply providing the right fuels at the right time during activity. Regarding oxygen, the process is a bit more complex.

Muscles require oxygen to convert sugars into energy. In the absence of replenishing oxygen, muscles reach complete exhaustion in just a few minutes. Therefore, endurance athletes require constant oxygen delivery to the muscles. It is hemoglobin that carries oxygen to the muscles.

Hemoglobin picks up oxygen in the lungs and delivers it to the tissues of the body, most notably your muscles. Hemoglobin levels have a direct impact on endurance exercise performance. Lower levels of hemoglobin causes decreased efficiency of oxygen delivery to the muscles. The result is more rapid muscle fatigue, decreased VO2max, and higher heart rates. As a dramatic example, if you have ever exercised at high altitude, you know what it feels like to have less oxygen delivered to the muscles.

Certain micronutrients are essential in the formation of hemoglobin. Because of the high turnover rate of red blood cells and hemoglobin in endurance athletes, the dietary requirements of these micronutrients are higher than the average person. Failing to replenish them can result in a decrease in hemoglobin production, and thus performance.

Iron, folate, and vitamin B12 are directly involved in hemoglobin formation. Other micronutrients, such as vitamin B9, vitamin C, copper, and vitamin A are indirectly involved in hemoglobin formation. Although the goal in replenishing micronutrients should be through dietary means, many athletes require supplementation at some point in the season.

To put this in an easily understood context, let me share a real-life case study.

A pro triathlete presents for routine monitoring. She has transitioned over the last nine months from the ITU circuit to the Ironman 70.3 and Ironman distances. She has been tolerating the training well and does not have complaints. Being new to the higher volume she does not know what to expect.

Blood work revealed low-normal hemoglobin (12.0), hematocrit (36.2), small platelets (MPV 6.5), and borderline large red blood cells (MCV 99.7). These findings are consistent with her prior test results during training. Micronutrients were tested as well and revealed a mild functional folate deficiency (within the low limits of the “normal range”, but given the high turnover rate of folate in a female endurance athlete her levels indicate a deficiency in these circumstances).

Intervention included significantly increasing dietary intake of folate and two weeks of supplementation. Follow up tests were performed each week for the following four weeks.

Follow-up #1: Folate 16.2, Hemoglobin 12.4, Hematocrit 37.7

Follow-up #2: Folate 18.8, Hemoglobin 12.7, Hematocrit 38.2

Follow-up #3: Folate >20.0, Hemoglobin 13.1, Hematocrit 40.4

Follow-up #4: Folate >20.0, Hemoglobin 14.2, Hematocrit 44.8 (following 5 days of taper)

There is little doubt that the 15% increase in hemoglobin achieved in the case study above will result in improved performance, and this particular athlete’s performance last year confirms. This big change was the result of simply making an adequate amount of micronutrients available to keep up with the high turnover of red blood cells, and thus hemoglobin.

As an endurance athlete, your dietary requirements of certain micronutrients are increased. Regarding oxygen delivery to the muscles, iron, folate, vitamins B9 and B12, vitamin C, copper, and vitamin A are critical to optimizing hemoglobin levels. Be sure you are eating ample amounts of foods high in these micronutrients. Doing so will aid in optimal oxygen delivery to the muscles, and thus help you perform at your highest potential.

The following table shows foods high in each of these essential micronutrients.

Iron	Folate (Vitamin B9)	Vitamin B12
Red Meat	Beans and Lentils	Fish
Egg Yolks	Dark, Leafy Greens	Red Meat
Dark, Leafy Greens	Asparagus and Broccoli	Cheese
Dried Fruit	Romaine Lettuce	Eggs
Beans and Lentils	Avocado	Yogurt and Milk
Tuna	Oranges and Tropical Fruits	Fortified Vegan Products

Vitamin B6	Copper	Vitamin C
Bran	Sunflower and Sesame Seeds	Peppers (Chili and Bell)
Pistachios	Nuts	Dark, Leafy Greens
Garlic	Cocoa Powder	Broccoli and Cauliflower
Fish	Sundried Tomatoes	Fruits
Sunflower and Sesame Seeds	Calamari and Lobster	Thyme and Parsley
Hazelnuts	Dried Herbs	Pine Teas

Thermoregulation: Tips for Keeping Cool When It's Hot

2013-06-06T11:41:00.001-06:00

Thermoregulation is the ability of an organism to maintain a body temperature within certain boundaries, even when the surrounding temperature is very different. Basically, this refers to your ability to stay warm in cool environments, and cool in hot environments. A physiological example of thermoregulation is sweating.

The concept of thermoregulation is important to endurance athletes because it directly correlates to performance. The inability to control temperature swings results in a decrease in performance, and can put an end to your race day altogether. This decrease in performance is hardly negligible, just look at the following statistics from a study on marathon times.

In elite pro runners, for every 5 degrees over 41 degrees Fahrenheit, times slow by 0.4%. On a 77 degree day, an elite pro will expect to run 5% slower than on a 41 degree day.
The rate of slowing increases with slower run times. For example, in this study, they found that a 3 hour marathoner will be around 12% slower on a 77 degree day compared to a 41 degree day. This brings their finish time from 3 hours flat to 3 hours 21 minutes.

Fortunately, there are small steps we can take to battle the performance deficits that come with hot temperatures. Here are four of the most effective methods for avoiding over-heating during training and racing.

Hydration

Hydration is your first line of defense in thermoregulation. Although on the surface hydration seems simple, how you hydrate and what you hydrate with can actually have a big impact on thermoregulation and hydration status.

Laboratory based tests conclude that hyperhydration is an effective strategy for maintaining a slightly lower body temperature during endurance exercise in hot temperatures. Hyperhydration, put simply, is preventatively taking in fluids, or drinking when you are not thirsty. This effect seems to be due to a faster onset of sweating and improved "sweating efficiency". For shorter races (1-3 hours), hyperhydration does appear to be an appropriate strategy on a hot day. Exactly how effective this strategy is in improving performance is yet to be determined at these distances, but theoretically benefits do exist, as research definitely shows improved thermoregulation through hyperhydration.

One way to enhance hyperhydration without having to chug down as many bottles of water is to nutritionally optimize intracellular fluid uptake. One supplement that aids this is glycerol, yep that evil alcohol sugar. Before undertaking glycerol supplementation for hyperhydration, be sure to do your research, or better, work with a professional that knows what they are doing. Done right, you win. Done wrong, you lose. In addition, during exercise, plain water is fairly poorly absorbed in the intestines. Including carbohydrates in a fluid replacement drink is crucial for optimal fluid absorption in the intestines. In fact, research shows that combining a carbohydrate with water during exercise improves intestinal fluid absorption up to six times!

Action Step: I recommend using a sports drink as your primary hydration source always. On exceptionally hot days, I recommend drinking 25 ml/kg body weight (175 lb person will drink approximately three 21 oz bottles) of fluids prior to the race. Make two of them water and one a sports drink. Be sure to use electrolyte tabs as directed during the race to ensure adequate electrolyte levels.

Water Dousing

There is not much science to be found on the effect of water dousing on core temperature during exercise, however anecdotal "evidence" strongly supports frequent water dousing during a race in the heat. Fortunately, many races in hot environments now provide sponges and cups of ice for dousing.

Action: At each aid station be sure to douse yourself with water and/or ice/sponges. This is typically only needed during running, as the wind during biking is typically enough to evaporate sweat quickly.

Clothing Choices

Your choice of clothing impacts thermoregulation. Sweating is the body’s natural cooling method. However, in order for sweating to be effective, the sweat must evaporate. It is the evaporation of sweat that cools the body. The ideal clothes for training and racing in hot weather allow for air to flow through them. On sunny days, protecting the skin from the sun is beneficial to staying cooler. Sunscreen can interrupt both sweat production and evaporation. Although dark colors do absorb more heat when the sun is out, in a short race this is unlikely to result in hotter core temperatures. However, in a long race, opting for the lighter color is likely the wiser decision. On sunny days, wearing a visor to protect from the sun and save on sunscreen use is the wiser choice.

Action: In a running race, wear light, loose clothing. If the sun is out in force, choose light colors. In a triathlon or cycling race, choose a kit made of breathable material. Choose coverage with the light apparel over sunscreen for most of your body.

Pre-Cooling

On hot days, pre-cooling appears to mildly improve performance in endurance races. For long and ultra races (Ironman, 70.3) this may not provide much performance enhancement. However, in shorter duration races (marathons, half marathons, 10K's, 5K's, sprint tri's, and olympic tri's), pre-cooling appears to benefit performance and thermoregulation on hot days. Pre-cooling may include staying cool in the water prior to a triathlon (if chilly), wearing a cooling vest during your warm up (www.stacoolvest.com), or sitting in a cool environment. Basically, be chilled just prior to the race. But don't neglect an appropriate muscle warm up.

Action Step: Either perform your pre-race warm up in a cooling vest, or perform your pre-race warm up, then find a cool environment to sit in and get chilled (air conditioned car, water for a triathlon, or building close by). Being you’ll be sweating, the cool air will evaporate the sweat well and result in rapid cooling.

Michael N. Sawka; Lisa R. Leon; Scott J. Montain; Larry A. Sonna
Integrated physiological mechanisms of exercise performance, adaptation, and maladaptation to heat stress
Comprehensive Physiology 2011;1(4):1883-1928.

1987;56(5):603-7.

Thermoregulation in hyperhydrated men during physical exercise.

Grucza R, Szczypaczewska M, Kozłowski S.

Source

Department of Applied Physiology, Polish Academy of Sciences, Warsaw.

Br J Sports Med. 2006 April; 40(4): 320–325.

doi: 10.1136/bjsm.2005.022426

Core temperature and hydration status during an Ironman triathlon

P B Laursen, R Suriano, M J Quod, H Lee, C R Abbiss, K Nosaka, D T Martin, and D Bishop

Does Running Make You Fat? - Debunked

2013-05-16T16:45:00.003-06:00

Warning...the first seven paragraphs are a preamble. If you just want the tips, feel free to skip to the "Meat and Potatoes" section.

Several months ago my wife told me I need to read a blog post one of her friends shared on Facebook. Her friend shared the post with an attached comment of "This really makes sense". The post was an amateur post by a personal trainer who makes the claim that running makes you fat. An impressively long list of over 80 references followed the post, making this claim look legitimate on the surface.

I read the post. The author did a great job selling their theory. They did such a great job that I began to doubt my knowledge on this topic...and yes, I am very well trained, read, and researched on this stuff. According to the post, steady effort exercising, such as running and cycling elicit "self preservation", a state where the body slows metabolism, thyroid function, and fat utilization in order to "save itself" from dwindling down to nothing. Now, I am trained in this stuff, and I knew this to be largely untrue except in specific circumstances, however this list of references was really impressive. In addition, the titles of most of the references supported this conclusion. Could I really have been led so far astray?

So, I pulled out the credit card and dropped a bunch of money on the full reports for many of the referenced studies. For the next week I spent my lunch breaks reading the complete studies. The good news following my review was that I no longer doubted my expertise. The bad news was that this post was irresponsibly written, poorly researched, inaccurate, and self-serving. The majority of the studies from the list of references, when read in their entirety, had much different findings than the titles would lead one to believe.

The post was spreading like wildfire, influencing hundreds of thousands of people into believing that running, triathlon, and cycling are not good for them. What reading the full studies led to is a conclusion I was already familiar with, which is that under certain circumstances the body will go into a "self preservation" mode. The author took this particular consequence due to certain circumstances, and generalized it to everyone. I'm giving the author the benefit of the doubt and chalking it up to inexperience.

Initially I blew it off. However, in the last several months I have been seeing more and more articles making the claim that running will "make you fat". The posts seem to be getting more dogmatic as well...this is the way it is and we are right! I even read one rather strong article by an exercise physiologist turned testosterone supplemented beach body trainer ranting about Ironman athletes and marathoners idiotically setting themselves up for getting fat with their training. For those that have competed in, or at least watched, an Ironman, it has the appearance of a giant meeting of the fittest looking people on earth. As some of my friends say (male and female), watching an Ironman is eye candy. In a funny twist, this particular gentleman has a picture of himself on his website without a shirt on...and interestingly, he would be the "fat guy" toeing the line of an Ironman.

Well, after reading too many of these articles I can't stand it anymore, I need to debunk the claim.

Meat and Potatoes...because that's what us endurance athlete fatties love most, right? :)

Does running make you fat? No. Can it? Given the right set of circumstances, it can lead to slowed metabolism, hypothyroidism, and fat preservation. Are these circumstances avoidable? Absolutely. Should you continue reading this so that you know how to avoid these circumstances? Yes. Can running lead to fat loss? MOST DEFINITELY! Are endurance sports a good way to "get skinny"? Yep.

The truth is that our body tolerates steady state exercise extremely well. In fact, many experts on exercise physiology believe that our physiology is made for steady state exercises. My opinion is that we are an incredibly adaptable species that can thrive doing both burst activities and steady state activities. Just look at the incredible adaptability in football players, who are able to explode out of a crouch and push with enormous forces, compared to Ironman athletes who are running sub-6 minute miles after swimming hard for nearly an hour and biking hard for almost 5 hours. Both are very different, yet we are achieving mind-blowing feats in both. I don't think it is fair to say we are meant for one type of activity.

When the body is given the fuel it needs and limits are not exceeded too quickly, running is great for your health. It is also convenient. You don't need a gym or fancy equipment. You just lace up a pair of shoes and go. Mentally, running has incredible benefits. Research links running to reduced rates of depression, mental illness, suicide, and greater happiness.

Physiologically, we also tolerate running very well. Adaptations in hormones, red blood cell turnover, metabolism, and fat burning are clear indicators that our bodies are meant to do endurance activities. If we weren't, some of the adaptations, such as the transition between carbs and fats as fuels, just wouldn't occur.

As I mentioned, circumstances do exist that may lead to a state of "self preservation", which is characterized by slowed metabolism, fat preservation, decreased thyroid function, and more. The circumstances are largely related to dieting or nutrient deprivation, such as low fat diets while training. Here are some tips to ensure you avoid sending your body into "self preservation":

1. Do not restrict calories when initiating your training. The start of endurance training is NOT the time to start a new diet. If weight loss is a goal, ramp up training for at least 4-6 weeks and then start cutting calories in small quantities, if you are not dropping weight already, until your calorie output slightly exceeds your calorie input. During training, do not restrict calories more than 200 less per day than what you are burning, and do not sustain this deficiency for more than a week or so at a time without 2-3 even calorie days (in equals out).

2. Eat fat! The 90's brought about a fear of dietary fat. I remember a good friend of mine in high school once saying at the end of the day, "Yes! I only ate 2 grams of fat today!". Fats are absolutely essential for hormone production, and the absorption of many essential nutrients, such as Vitamin D. If you are not eating fats during training, your body will do all it can preserve body and dietary fats. In addition, your training and racing will suffer because your body will not go into a fat burning state as quickly...if at all.

3. Make your calories count. Before you eat or drink anything, ask yourself "What is this doing for me?" If the answer is nothing, don't eat it. Of course, there are definitely times for exceptions to this rule...I'm not a complete stick in the mud. But, in your daily diet, every bit of food and drink you eat should provide your body with something it needs. Eat your veges. Eat your fruits. Eat adequate amounts of fats and proteins.

4. Do NOT crash diet...ever.

The "Art" of Race Day Hydration

2013-04-23T13:22:00.002-06:00

A short but very sweet post...

During exercise, plain water is poorly absorbed. Research shows that water absorption increases approximately 600% when it is "paired" with a source of carbohydrates. This does not mean you must mix your water with a carbohydrate fuel (although that is easiest and ensures pairing), however the mixing of water and carbohydrates is necessary for water absorption to be enhanced. Given that energy gels are typically absorbed very quickly (3-15 minutes depending on the individual), as are other typical race day nutrition sources, I recommend that you take in water at the same time as taking in your nutrition.

It appears that small amounts of sodium also enhance water absorption, and appear to enhance carbohydrate absorption as well. Most race day nutrition contains sodium, therefore this rarely requires special consideration in forming your race day nutrition/hydration strategy.

In summary, carbohydrate drinks significantly improve hydration status compared to plain water.

Antioxidants and Endurance Athletes

2013-04-11T16:57:00.003-06:00

Antioxidants. From athletic performance and anti-aging to heart disease prevention and cancer treatment, antioxidants are touted as key components to fighting disease and optimizing wellness. Once considered the "fountain of youth", these powerful, free radical fighting nutrients truly are amazing. They fight oxidative stress, a process that leads to cellular degradation and even cell death.

Following their discovery, antioxidant supplements quickly found their way into endurance sports, and have been a mainstay supplement ever since. They are touted for their anti-inflammatory effects in athletes, their ability to offset free radicals, and aid in recovering from training sessions. There is a large body of research on antioxidants for endurance athletes. The conclusions are nothing short of...well, completely confusing.

And so, I figured I'd write a post covering a few important points about antioxidants as they relate to endurance athletes. But first, some fun facts about antioxidants...

Antioxidants are most abundant in nature in fruits and vegetables. Antioxidant is a generic term for a nutrient or organic chemical that combats oxidative stress. There are many different antioxidants, and several different "types". Three major types are micronutrients, enzymes, and phytochemicals (which include polyphenols). Well known micronutrient antioxidants include vitamins A, C, and E, and CoQ10. Many enzyme and phytochemical antioxidants are unnamed. Thousands of different ones have been identified, and thousands more are thought to exist. These too are found abundantly in fruits and vegetables.

And now for some important notes about antioxidants as they relate to endurance athletes...

Yes, antioxidants do benefit endurance athletes. They have shown in legitimate research to decrease perceived exertion in endurance athletes during exercise, significantly reduce muscle soreness and inflammation following workouts, and significantly decrease oxidative DNA damage. However, our approach of isolating antioxidants in highly concentrated supplements may not be as effective as we once hoped or suspected. As is almost always the case, nature's delivery method is far more effective than ours.

I have made the comment in past posts that I believe we will one day find out that the enzymes and phytonutrients present alongside antioxidants in nature are integral to making certain nutrients absorbable and useful to their full potential. Most supplements do not contain the enzymes and phytonutrients, which are often lost in processing. A couple recent studies came to this conclusion. In one study, supplemental vitamins C and E showed no reduction in markers of oxidative DNA damage, however the authors found that in those individuals studied that had a higher intake of fruits and vegetables, decreased oxidative DNA damage was noted. In the other study, researchers studied the effects of a powdered fruit/vegetable juice concentrate versus supplemental vitamins C and E. They found that although the powdered juice concentrate had much less vitamins C and E, the antioxidant effects were significantly greater. They concluded this to be related to phytonutrients, which remain present in some powdered fruit/vege juice concentrates and whole food supplements (Cancer Epidemiol Biomarkers Prev 2000; 9(7): 647-52 and Med Sci Sports Exerc 2006; 38:6, pp1098-1105).

Antioxidant supplementation may not be all good news, however. There are a couple very important considerations for endurance athletes. The first is that some polyphenols appear to inhibit iron absorption (Penn State 2010, August 23, Polyphenol antioxidants inhibit iron absorption). As an example, green tea, which is known to be high in polyphenols, has been shown to inhibit iron absorption. This is a big deal, as iron is the key micronutrient for red blood cell production and function (see blog post on red blood cell turnover). It is also a micronutrient that has a high turnover rate in endurance athletes. Supplementing iron blindly (aka without monitoring blood levels) is generally considered to be a poor decision, as an overabundance of iron in the system is linked to several serious health problems, including cancer risk (see my blog post on supplementing iron for more information). Therefore, it is important to be aware of the relationship between polyphenols and iron, and thus pay attention to where you are getting your antioxidants. Avoid the polyphenol sources, and stick with the fruits and veges ideally. Interestingly, Vitamin C, a powerful antioxidant, enhances iron absorption. The second consideration is that over-supplementing antioxidants (levels not established) may actually elicit a pro-oxidative effect, which is the opposite of the desired anti-oxidative effect. In addition, some recent research suggests that completely inhibiting post-exercise inflammation may be detrimental to recovery.

So, in summary, yes, supplementing antioxidants appears to be beneficial, however the form of the supplement matters. Research continues to support combination antioxidant supplements, such as those containing a combination of vitamins A, C, E, and selenium. However, powder or whole food supplemental forms of antioxidants appear to be superior. But, the most effective form is through eating lots of fruits and vegetables. The key in supplementing is to keep it in moderation. Unfortunately, we don't know how much is too much yet, hopefully this will be established soon.

My recommendation, get a Vitamix (or akin) and fill it with fruits and veges of many different colors each day. Have a fruit smoothie for breakfast. Eat lots of salads. Do these things and you will get plenty of unadulterated, wonderfully bioavailable antioxidants that are partnered with their enhancing phytonutrients and enzymes. If you just can't make this happen, reach for the supplements (of the type mentioned above), because they do appear to work, just keep it in moderation by sticking to the recommendations on the bottles.

Hey Men, Want Your Testosterone Back?

2013-03-28T09:27:00.002-06:00

It's no secret that endurance training can lead to reductions in testosterone in men. Theories behind the reduction of testosterone during endurance training previously revolved around the loss of body mass, increased cortisol levels, and changes in luteinizing hormone. However, there is some debate around this, and the mechanism is not 100% clear. Nonetheless, the reduction of testosterone can have a mildly negative impact on recovery from training and a big impact on your quality of life.

Drops in testosterone can result in decreased libido, mood changes, decreased energy, and prolonged recovery from workouts. There are several more symptoms, however these are the most relevant to endurance athletes.

Testosterone decreases appear to be correlated to the amount and intensity of training. The general rule of thumb is, the longer you train each week, the lower your testosterone level. Interestingly, resistance training, such as lifting weights, increases testosterone, while endurance training decreases testosterone. Research has yet to answer some questions regarding this difference. If I may throw in a completely subjective opinion, I will say that when something like this occurs naturally, there is typically a reason, and that reason is protective against a detrimental consequence. However, for now we must work with the body of evidence we have, and that appears to suggest that lower testosterone negatively affects performance.

Testosterone supplementation and hormone replacement is banned in sports. Yes, even for amateurs. Of course, some discretion should be used here. If you are a middle of the pack age grouper without a shot at placing within your age group, your relationship with your wife is hurting because of decreased libido and mood, and you are struggling to be as productive as you should be around the house because of your lower energy, well, the answer of what to do seems obvious. But, cases like this have not been addressed by USADA yet, and the substance is simply banned in sanctioned events. However, if you are a top age grouper, I would strongly advise you against even considering testosterone, unless you may qualify for a therapeutic use exemption (no, "my wife wants me to go on testosterone" does not qualify you for an exemption). Recent evidence has found a high incidence of "cheating" among master's and age group athletes, and testing on this population is likely to become routine in the future for top age group finishers. In fact, it has already started. Pro's don't even stand a chance, they will be caught.

Fortunately, there are interventions that may increase testosterone naturally. Here are some of the most effective.

Strength Training - adding in a day or two a week of strength training is one of the most effective ways to boost testosterone. If you can keep the intensity high that can further enhance the effects. Do intense 1-2 minute bursts of weight lifting.
Zinc - zinc is one of those "tricky" micronutrients in endurance athletes. It is involved in several important pathways that tend to be "used in excess" during training. Therefore, it is often lower than normal in endurance athletes. Zinc is important in testosterone production. Studies show that zinc supplementation may increase testosterone levels. On a related note, if you supplement iron at any point in your training (and if you do make sure you read my blog post about this), this can cause a reduction in zinc absorption, and thus a decrease in testosterone production. Zinc should be supplemented during iron supplementation. Supplementing zinc at low levels is generally recommended for endurance athletes training more that 8 hours per week.
Reduce Sugar Intake - testosterone levels decrease after eating sugar. Diets high in sugar have been associated with reduced testosterone levels in some small studies.
More Sex - having sex more frequently increases testosterone levels. Kind of a catch 22.
Eat Fats - fats are essential to testosterone production. This includes both healthy fats (avocados, fish oils) and saturated fats (yep, the ones we have been told are terrible for us all of these years). Studies show that increased fat intake may be correlated to increased testosterone. Now you have an excuse to eat bacon one day a week!
Eat eggs - egg intake is shown to increase DHEA-S, which in turn leads to more testosterone.
Get enough protein - endurance athletes should at least consider supplementing whey protein during peak training. This should be considered on an individual basis. However, most athletes could benefit from this, and it can help maintain higher testosterone levels.

Should I Ride A Disc? - guest post by Wheel Guru Dave Ripley

2013-03-06T09:23:00.000-07:00

Dave Ripley (Rip) is a cycling wheel guru, a seriously data-driven mind, and speaks a language that very few, including myself, can understand. No, it's not gibberish. Quite the opposite in fact. It involves using a lot of terms, statistics, numbers, etc unique to wind tunnel testing and aerodynamics. Rip serves as an adviser to 51 Speedshop, one of the world's renowned triathlon coaching and performance advising groups. Led by Mat Steinmetz, who was recently named one of the 10 most influential people in triathlon by Inside Triathlon Magazine, 51 Speedshop serves some of the biggest names in triathlon, as well as age group triathletes of every level.

Recently, Rip wrote an article that was translated into laymen's terms. It is information that can help you answer the ever-popular question, should I ride a disc? I had to share. Enjoy!

For more information on 51 Speedshop, visit www.fiftyonespeedshop.com.
_________________________________________________________________________________

By: Dave Ripley

When you show up to a race and you see half the bikes in transition with disc wheels on the back, and the other half without, what goes through your head? Nothing? Maybe it's too windy for a disc? Must be a small person? The course is too hilly?

In reality, if you have the means to do so, you should ride a disc pretty much regardless of whether or not it is windy, or there are hills or how big you are. Yes, there are certainly exceptions to the rule. But, the rule should be, if it is a triathlon, ride a disc-Period!

As with any wheel you put on your bike, it should be the right one for you. Meaning, it should be within a weight range to your liking and it should be laterally stiff or compliant enough for you to be comfortable on it.

Let’s talk more about some of the common myths that keep people from riding disc wheels…

Rider Size

A common misconception is that small riders can’t ride a disc in windy conditions because you will be blown off the bike. In actuality, the disc is the last thing that will be adversely affected by wind speed and gusts. The disc is behind the rider’s body and is underneath your bodyweight effectively pinning it to the ground. Also, the disc does not steer the bike. A gust of wind will not shift the bikes direction by blowing the disc sideways. The things that are affected by wind are your body and the front wheel.

Body positioning is very influential on how much the wind will affect your forward trajectory. If you ride with a more upright position, you are exposing yourself to more wind force. And, since your body is the highest point over your center of gravity you will feel these effects. Get a good fit on your bike then adapt and get used to it. Don’t spend the majority of your time training on your road bike or out of the aero position and expect to race comfortably in your aerobars when it gets gusty.

Keep in mind that most discs are stiff, both laterally and vertically, which aids in direct power transfer. However, this can make the ride quality of the disc to feel harsh. If you find the disc to be too harsh, try lowering your tire pressure to the lower end of recommended for your weight. Or you can run a slightly larger tire for additional air volume and some added comfort. You can get away with a larger tire in the rear on most of today’s tri bikes since the seattube hides the tire and leading edge of the rear wheel.

Wind

In windy conditions, the single biggest variable to pay attention to is your front wheel. Your front wheel is attached to your steering lever and depending on the shape and depth of your wheel can get blown off axis. Pick the front wheel that you are most comfortable with, and ride it…A LOT. Get used to it. Do not expect to leave the race wheels in the bag until race day and expect to be comfortable if it gets windy.

The fastest wheel for you is the one that allows you to stay planted in your aero position for the majority of the race. Every time you get up off of your aerobars, you are giving back time and effectively negating all of that money you spent on aero goodies. Pick a wheel that has a shape that is designed for stability and speed. Pick a depth that you are comfortable with and then ride it!

And, to finally debunk the “too windy” myth, the faster the wind gets, the faster the disc gets. Because the disc has a constant surface area there is nothing to disrupt the airflow across it. This accelerates the flow across the windward side and releases the low pressure pocket on the leeward side- stabilizing the entire bike. This balancing act also shifts the center of pressure of the whole bike and rider system towards the rear, relieving some pressure off of the front wheel…allowing it to steer more freely.

If you want to test this for yourself, throw a disc on your bike, but keep your shallow section training wheel on the front. You will realize pretty quickly that the disc is not affecting your handling in a negative fashion, except for making the bike feel more stable. Now, throw on your deep section race wheel and go ride. You will see immediately that this is the culprit. The key is practice…ride this combo and get used to it. The speed is worth it.

Hills

Is this course too hilly to ride a disc? Maybe the Alpe de Huez triathlon, but almost every other triathlon that you will ever compete in that allows you to use a disc…DO IT! Even on a “hilly” course, until the gradient gets up to 6%-7% for an extended period of time, wind resistance still trumps gravity in terms of your major resistive force to going fast. As long as your rolling speeds stay around16.5+mph, then your biggest hurdle to overcome is wind resistance. Because of this, you want aerodynamics on your side and a disc has no adverse side effects if your speeds are a bit slower.

Since we don’t often do short, high threshold sprints or uphill attacks, the rotational inertia benefit of a lightweight hoop doesn’t gain you anything. You are better suited to maximize your aero profile and save watts over the other 90%+ of the bike course that is rolling, flat or downhill.

In closing, if you can ride a disc, do. But, as with anything new, don’t save it for race day. Take it out and practice so that you know what to expect. This has been made easier as clincher technology becomes better, you’ll have the freedom to practice on your race wheels more often without concern for wearing out an expensive tubular tire. I’ll talk more about the clincher vs tubular subject in a later blog.

Enjoy the speed!

Rip

Coloradical! - Legal Doping, AKA High Altitude Training

2013-02-21T18:39:00.004-07:00

There is a reason many professional triathletes, cyclists, and runners train in Colorado. That reason is altitude, the most powerful legal performance booster that exists. Your ability to carry oxygen from your lungs to your muscles is directly related to endurance and performance. Oxygen is carried to the muscles by red blood cells (RBC's). RBC's contain the protein hemoglobin, which attaches to oxygen molecules as the red blood cells circulate through the lungs. The greater the number of RBC's and hemoglobin proteins linked onto the RBC's, the greater the oxygen delivered to the muscles. The greater the oxygen delivered to the muscles, the greater your endurance and tolerance for exercise.

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Oxygen bonds with hemoglobin when it is at high partial pressure, and is released when there is low partial pressure. At altitude, partial pressures are lower. This means that the body needs more red blood cells to meet the body's oxygen demands. And so, at altitude the body produces more red blood cells. This process does not result in performance gains, but rather it reduces performance losses induced by altitude. However, if timed right, when an athlete who has been training and living at a high altitude goes to race at a low altitude, they will see meaningful performance gains due to their ability to deliver more oxygen to muscles.

The key to optimizing altitude benefits is timing. Research typically shows that once an athlete leaves a high altitude environment, they will see an initial boost in RBC indices and oxygen delivery to tissues due to having more hemoglobin and red blood cells and being in an environment where more oxygen is taken in with each breath. Your body isn't going to waste the oxygen, it is going to grab every bit it can. However, due to the overabundance of oxygen, your body will begin to adapt within 48-72 hours. At about 5-6 days, athletes may see a very mild performance decline. The decline is nearly unrecognizable, but it is there. This is due to declining numbers of red blood cells as the body adapts to the highly oxygenated environment. After 8-10 days, the body has typically now adapted and is status quo with how you perform where you did your training.

Timing Your Race
In light of the above, the key to getting the most of living and training at altitude is to show up only 2-3 days before your race at lower elevations.

How to Use Altitude to Improve Your Training (if you don't live at altitude)
For those unable to live at high elevations, altitude can help catapult you into heavier training. By vacationing in a place like Colorado and staying above 9,000 feet for more than 4-5 days, your body will produce more red blood cells. If you include light training during this period, that can enhance the adaptation. Don't overdo it though, if you train too hard at altitude and your body is not accustomed to it, you can actually create excessive oxidative stress and cause a decrease in red blood cell numbers. When you return to lower elevations, you should be able to train longer and more intensely for the next 4-5 days. This can help launch you into better fitness. If you are looking for a place to stay, Keystone, Colorado (9,200 feet) is an excellent choice as it is only 1 1/2 hours from the airport. Check out my friends at www.summitcove.com to rent a condo.

The Perfect Situation: Live High, Train Low
The U.S. Olympic Training Center is located in Colorado Springs at 6,000 feet. For the most benefit, athletes would live high and train low. Specifically, they would live above 9,000 feet (ideal seems to be around 10,000 feet) and then drive down to a lower elevation to train. The perfect scenario would be to train below 2,000 feet, however very few places in the world offer this opportunity. If the Olympic Training Center wanted to take bigger advantage of being located in Colorado, they would build a dorm complex higher in the mountains and then have their athletes shuttled down for workouts. If you tried to do your training at 10,000 feet, it would be compromised. You would be lacking in speed work and quality workouts. Therefore, training at this elevation is detrimental in the long run. But living at that altitude your body will undergo the adaptations needed to thrive in such a poorly oxygenated, low partial pressure environment. Then, you drop down to below 6,000 feet to train, where you can get quality workouts in.

I consult with many professional endurance athletes each year to help them get the most out of training at altitude. If they are unable to live in a place above 9,000 feet, I initially have the athletes spend all of their non-training time above 9,000 feet, for 1-2 weeks. I then have them do their training below 6,000 feet. During the initial 1-2 weeks, training intensity is kept low in order to allow for the physiological adaptations to occur without much interference. Following the initial 2 weeks the athlete trains normally. Then, periodically, such as during the taper before a race, I have them spend 4-7 days above 9,000 feet and train low before they fly out for their race 2-3 days prior. The result...like legal doping!

So, if you are looking for an advantage, look to altitude to find it.

Quick Nutrition Tip: Eat Fat for Optimal Race Performance

2013-01-24T06:48:00.001-07:00

Training your body to burn fat rather than, or in addition, to carbohydrates is a great way to improve endurance. In long events, such as half or full Ironman races, or marathons, this can be the difference between having the race of your life and seriously bonking. Fat is a longer lasting energy source than carbohydrates, and in all of us there is plenty of it to burn. Yes, even those that have a very low body fat percentage. Whereas, carbohydrates burn quickly, and if you are not keeping up with the burn rate, you will bonk.

You can train your body to more effectively transfer to fat burning. For more on this read my post titled "Let the Tank Hit Empty". However, you can also do this through pre-race day diet. A 2012 study out of Tokyo had athletes undergo 60-90 minutes of cycling two consecutive days. Immediately following each session, one group ate a "normal" diet, consisting of 30% fats, while the other ingested a high amount of fats (56%). Then, on the third day, the athletes cycled at 65% VO2max to exhaustion (simulating a race). The researchers found that the group that ate high amounts of fat showed enhanced fat metabolism and carbohydrate oxidation sparing. Meaning, they burned more fats and less carbohydrates, which is ideal for long races.

What can we take from this?

In the few days leading up to a long race (Ironman, 70.3, marathon), ingest high amounts of healthy fats (such as avocados) as part of your recovery meals following light tapered work outs.

Is Running on a Treadmill Effective?

2013-01-09T06:24:00.002-07:00

When the weather turns cold, many people turn to the treadmill for their run training. Obviously there are differences between the treadmill and the road. The two biggest differences are the more buoyant landing from the treadmill and slight "feedback" from this, and of course the moving track, which eliminates much of the need to pull the leg through being it does it for you. Do these differences have an effect on training effectiveness? Do they set you up for injury? Do they result in muscle weakness or long term biomechanical changes? In other words, is running on a treadmill harmful to your training, or is it a good alternative to running outside in the cold?

Below are common biomechanical "adaptations" we make to running on a treadmill:

Joint Function

Shorter stride
Increased cadence
Foot landing moves closer to being directly underneath our bodies, and typically more toward midfoot
Shorter stride time
Greater knee angle
Reduced ankle angle
Increased hip extension at toe off
Reduced "braking"
Reduced knee joint forces
Reduced peak ground reaction force
Greater ankle joint forces

Muscle Function

Reduced oxygen consumption (aka less energy required at the same speed) on treadmill
Increased force on muscles and changes in muscle dominance during certain stride phases

The Big Picture

Although there are statistically significant biomechanical differences between running on a treadmill and running outdoors, these adaptations are really quite subtle, and I couldn't find any reliable data in my research review suggesting that you are setting yourself up for future injury and/or permanent alterations in running form. However, the key conclusion statement is that running outside and running on a treadmill are very similar, but not the same. If your goal is simply to maintain some level of fitness and you are absolutely opposed to running outside in the cold, a treadmill is a good solution. However, because of the increased joint forces, muscle forces, and energy required to run outside, especially on varied terrain, it is my opinion (and that of many others) that you should take a step back in distance/time and speed when you begin running outside to 60% of you max distance/time on the treadmill. Then, work your way up, increasing distance/time by 20% per week until you reach the distances you were doing on the treadmill.

Regarding performance, a treadmill can provide neurological feedback that can increase top end speed. This effect looks to be lost when a person is only running on a treadmill for training because of the increased resistance when you switch to running outside. However, coaches and research (albeit, small scale research) will tell you that using a treadmill periodically for your speed workouts is an excellent way to improve top end speed.

Performance Psychology: True Free Speed

2012-11-26T17:14:00.002-07:00

As someone keenly interested in psychology (received my undergrad degree in psychology while doing pre-med), I have always had a fascination with how powerful the mind can be in affecting our every action. Sports psychology has been around forever, however as we continue to push the body to new limits, sports psychology has become more and more important in allowing us to reach these new limits without catastrophe.

A quick glance at the super-human feats being accomplished by endurance athletes easily lends to the conclusion that it is rarely the body that is the limiting factor in human potential. How is it that for many people, the thought of running a 10K sounds crazy, yet for others an Ironman is just a training day for an Ultraman? In most cases, the difference is simply mindset and the willingness to push oneself past discomfort on a daily basis. As a good friend of mine, John Quinn, says "you need to come to terms with the pain of pushing your physical limits, my terms were making friends with the pain, and often it was the only "friend" I had on the course while I was out competing in the middle of the night with nobody around". John is the former world record holder in the double Ironman, triple ironman finisher, and ultra runner.

Endurance athletes, especially those competing in longer distances, will ALWAYS come to a point where the mind gets in the way of reaching your full potential. In fact, the mind is trained to do this! Physiological and hormonal changes that occur at certain points in exercise stimulate the mind to provoke thoughts of quitting, or at least slowing down. The inspiration behind writing this post came while reviewing 2012 Ironman run data files for myself and several other friends. What I saw was quite interesting!

Specifically, I was looking at the pace data and comparing it with the run course. Aside from the obvious fluctuations seen with hills, there was a very strong trend showing a significant slow down (and walking in most cases) several different times in the race, with no apparent topographical explanation. These fluctuations were not consistently at specific mileage markers, and I couldn't come up with much of a nutritional explanation for most of the people. There was almost no explanation...until I looked a little deeper.

What I found was that when racers reached a prolonged section of the course where there were no spectators, they slowed down, and often walked. It seemed to effect those that finished between 10 hours flat and 10 hours 45 minutes the most.

Internal motivation is vital to successfully completing an Ironman. To be the best, it is "THE" factor that makes you the best. Without it, you don't stand a chance. Every top professional triathlete I work with has internal motivation so strong it seems as if they are not humans. Their brains simply don't get in the way.

For those of us not racing for our livelihoods, the internal motivation typically isn't as strong. In fact, many are as externally motivated as they are internally motivated. Just look at all the "M Dot" tattoos around and how they are usually in a very visible part of the body. These are a strong indicator that for many, and possibly most, Ironmen and Ironwomen, external motivation is a strong factor.

When external motivation is a strong force in an Ironman, it is often spectators that fuel you. You don't want to be walking in front of spectators, you are one of a very small percentage of the toughest people on earth right? You want to prove it. But when the spectators are not around, suddenly finding motivation to push yourself through the pain becomes nearly impossible.

For most, there is a combination of external and internal motivation. It is often internal motivation that signs you up and keeps you going through the training. But, then when you get to mile 10 of the marathon, it is awfully difficult staying internally motivated and a shift occurs. I believe that the reason the most affected group in my data review were the 10-10:45 times is because this group is just outside of the time to qualify for Kona, they know by midway through the marathon that this is not going to happen, so the internal motivation recedes. In addition, they are typically running by very few people, as the masses are behind them. I was in this group in Ironman Canada this year. There were times where I was running almost completely alone. No spectators, no other runners near me. Just me. The thoughts begin to flood, "why push myself. I'm not going to Kona, and no one will see me walking". I remember it hurting badly to try to run when both my internal and external motivation were lacking. But then I would see spectators and suddenly the pain would decrease and I would be running again. The power of the mind is amazing.

It is important to note that my little experiment cannot be considered a study, but it shows some pretty interesting findings that coincide with many sports psychology studies.

Overcoming Mental Blocks

How do you overcome these "mental blocks" that can keep you from accomplishing your best? The answer is through training! Just as you train the body, you too must train the mind.

Before you go spend big dollars on new equipment shown to save 6 watts in a wind tunnel test, first make sure your mind is ready for a race. Spending money on the fastest gear can make a big difference in performance, but if you are walking most of the marathon, why spend the money. What really is the difference between finishing in 12 hours and 12:20? That gear makes a difference when you are looking at 9:50 and 9:30. That is the difference between racing and Kona or watching it on TV.

Training the mind is far too complex for me to take on in a blog, and is better left to a sports psychologist. Fortunately, technology has provided psychological training aids put together by sports psychologists that get the mental training process started. Neurofeedback, biofeedback, and other therapies are being used by many of the top athletes in the world, and proving very effective. With the growing body of evidence in Sports Psychology and the growing use among amateur athletes, look for more cost-friendly options to begin showing up. One such tool I was recently introduced to is the iPerformance App.

The iPerformance app includes an assessment that identifies mental characteristics related to performance that may be inhibiting you from performing at your highest level. It also has games and tasks to help you improve on your "weaknesses". It is my understanding this app is still under development, however it is definitely on the right track, and worth downloading now, especially given that it is free at the time I write this because the full development isn't completed. Get in now before you have to pay for it.

You can find the iPerformance App at http://www.iperformancepsychology.com/, or in the iTunes app store.

Speed: Little Things That Make You Faster Without Having to Work Harder

2012-10-25T12:18:00.000-06:00

The notion of being faster without having to work harder sounds too good to be true right? Well, it's not. Here is a list of some research proven methods that can make you a faster runner and cyclist without having to work harder. It's free speed!

The Bike

Your riding position is extremely influential on speed. All of the following circumstances assume a professional fit has been performed.

Riding in the aero position versus the standard road bike position saves a whopping 27-30 watts. This statistic was found when comparing riding the same road bike both without and with clip on aero bars. Over the distance of an Ironman distance bike (112 miles), this will save you approximately 16-18 minutes.
The difference between riding a road bike set up in the aero position versus riding a time trial/triathlon specific bike is moderate. It appears the time trial/triathlon bike will save you around 15-20 watts. In terms of time, this equates to about 10-12 minutes in an Ironman (112 mile) bike.

Equipment

Wheelsets can make a difference, however this is an entire blog post within itself. The fastest wheel combination is a rear disc and 60-90mm deep dish front. In a recent conversation with a rep from Zipp, he told me that the fastest combo they make is the Sub-9 disc and Firecrest 808. Total watt savings is an estimated 20 watts according to some statistics from Zipp. This is approximately the equivalent of 2 minutes per hour riding. This topic is complicated and has many variables, including which wheels are actually faster. More on this in the future.
Aero helmets seem to make a small difference as well, and likely similar to that of most aero wheels. For more on this, see my blog post (Aero Helmets: Worth It or Not?).

The Big Picture

The Big Picture: riding a time trial/triathlon bike with race wheels and an aero helmet can give you 22-30% watt savings (different race wheelsets vary) compared to a road bike without aero bars and with a standard wheelset and helmet. That is the equivalent of over 30 minutes faster in an Ironman distance triathlon for most people. This calculation has held true in both wind tunnel and outdoor studies.
Regarding where to spend your money:

Your first priority should be getting yourself in the aero position. If you can afford a time trial/triathlon bike, this should be the first purchase. Then spend the money on a high end, digital bike fit (see www.retul.com). If you can't afford a new bike, spend $100 on some clip-on aero bars and $250-300 on a high end, digital bike fit (see www.retul.com). This alone will zap 16-18 minutes off an Ironman distance bike.
After purchasing your triathlon bike, if you are looking to burn a deeper hole in your pocket, your next purchase should be an aero helmet.
Lastly, if just burning a hole in your pocket isn't enough, and you are looking for an explosion of fire (likely from your spouse), start looking at wheelsets. Essentially, the deeper the rear wheel, the faster. A disc is fastest, however light weight riders may have trouble handling a disc in the rear in windy conditions. I am 178 lbs and have ridden a disc in any winds 27 mph with no problems. The front wheel doesn't appear to be as significant. Based on the studies I've seen, there doesn't seem to be a real difference between a 60 mm and 80 mm deep wheel in regards to time savings.

The Run

Here are some easy tips I have come across in my research reviews to give you an edge running:

The little things:

Looking toward the horizon (instead of the ground) not only improves running efficiency but also speed.
Relaxing the shoulders and neck results in decreased oxygen consumption. In other words, take a deep breath and relax the upper body.

Equipment:

Running in shoes is faster and more efficient (results in less oxygen consumption) than running barefoot (sorry barefoot advocates...there is a reason the fastest runners in the world wear shoes).
Lighter shoes do result in less oxygen consumption (energy exerted), HOWEVER SEE THE NEXT THREE TIPS!
A mild-moderately stiff shoe is more efficient than a soft, extremely flexible shoe. Too soft AND too stiff equals more energy required to run.
A moderately cushioned shoe is more efficient than a minimalist shoe (again, too soft and too stiff equal more energy required to run). Also, too much cushion and the shoe will be heavier.
If you choose to race in racing flats, you need to do some training in them as well. In all shoes, your running form changes after approximately 30 minutes of running. Being accustomed to the biomechanical changes you go through at this point is very important.

Shoe summary: lightweight, moderately cushioned and moderately stiff shoes appear to be the fastest. Short races, such as 5K's and 10K's, require less cushioning than longer races (yes, I just pointed out the obvious).

Restrictive clothing decreases running efficiency (increases oxygen consumption).
Running a bit cold is faster than being warm. Nearly all of the top marathon times ever posted have come in temperatures in the 40's (Fahrenheit). According to one study where researchers compared years of marathon data, the conclusion was that the ideal marathon temperature is a cold 41 degrees Fahrenheit. The take home message for this is that it is better to under-dress a bit on race day. PERSONAL STORY: The only triathlon I ever won (overall) was on a cold day (low 40's). I forgot a coat and was forced to bike in just my tri kit, while most people put on a coat. I was freezing. I felt like I was racing just to try to stay warm. I ended up winning that race by a relatively large margin against some guys I usually either lost to, or barely beat.

Nutrition

Nutrition goes far beyond race day, however here are a few unique tips that can improve your performance on race day:

Drinking beet root juice or eating beet roots improves oxygen consumption efficiency and has shown in research to directly improve running speed by approximately 5% in a 5K. The improved oxygen consumption efficiency is due to the specific nitrates found in beet roots.
Eat complex carbs prior to your race. One of the best pre-race foods (morning of) is Quinoa. You'll race faster with a pre-race meal high in complex carbs.
Caffeine is a performance enhancer. Japanese researchers found that drinking one cup of coffee 60 minutes prior to exercise significantly decreased an athletes' rate of perceived exertion, meaning they could run harder for a longer period of time. Other studies have found the same benefits when consuming caffeine both before and during exercise. Be warned however, too much caffeine can raise your heart rate and cause a decrease in performance. As with most things, moderation.

Compression Socks and Apparel: Worth It or Not?

2012-09-12T10:17:00.002-06:00

I'm guessing that if I performed a survey among triathletes, I would find that more triathletes wear compression apparel than underwear on a regular basis. Compression apparel has quickly become commonplace in the triathlon world. Yet, runners don't seem to be jumping on the bandwagon nearly as fast. Are we just suckers for good marketing, or is there some legitimacy to compression apparel?

The Origin of Compression Apparel

The short story is that compression apparel originated as a treatment for individuals with poor circulation and/or edema in their legs, commonly people with diabetes, chronic vein insufficiency, congestive heart failure, or lymphedema. Did it work? Absolutely! For these individuals, compression socks can be magic, improving their mobility and circulation within just a day or two after putting them on. Such success eventually led to thought that compression apparel can help athletes as well.

The Compression Apparel Claims

The following claims have been made regarding the benefits of compression wear by manufacturers:

Improved circulation to compressed muscles;
reduced muscle fatigue;
reduced muscular vibration;
quicker muscle recovery following workouts (due to the above);
reduced muscle soreness;
improved muscle power

The above benefits have been deduced into one hypothetical conclusion, that compression wear improves performance. But, does this conclusion hold up in unbiased studies?

The Research Findings

Much of the research available is on unhealthy subjects. This research tends to show favorable results in performance for those with medical problems that lead to poor circulation and/or edema (swelling). However, there is an emerging body of research on healthy subjects due to the popularity of compression apparel. So far, the findings are not as favorable. In fact, they don't seem to show much benefit other than mild improvement in delayed onset muscle soreness (DOMS).

In one study published in the Journal of Sports Physiology and Performance, researchers found no improvements in time to muscle exhaustion, blood lactate levels, heart rate, expired gas, muscle oxygenation, ability to run further, or run faster with the use of compression apparel. The researchers did find improved circulation, however this did not translate to any benefits in performance or recovery based on the parameters they studied.

Other studies have shown no improvement in VO2 max recovery, VO2, plasma volume shifts, or vertical jump. And still, other research has shown consistent findings as the study above.

A very recent published study looking at the effects of compression garments found that study subjects had higher heart rates while wearing larger garments, suggesting compression wear may cause some vascular compression that results in the heart having to work harder to get blood to the muscles. This only held up with larger compression garments, such as full pants or shirts. The authors suggested a possible risk to wearing such garments DURING competition or training due to the heart having to work harder.

There are, however, two regular findings in most studies performed in either healthy or unhealthy subjects. They are improved circulation and mild improvements in delayed onset muscle soreness. The improved circulation DOES appear to improve performance in subjects with circulatory problems, however DOES NOT appear to have any benefit to performance in healthy subjects.

My Conclusions

In the end, it appears compression apparel does not seem to carry the wonderful benefits claimed. The theory is an excellent one, however when the rubber meets the road, the theory simply does not seem to hold true in the real world.

One constant seems to be that there are not performance benefits to wearing compression apparel. The only benefits seem to come only after a hard workout.

Of course, the body of research on healthy subjects is relatively small, and several studies were performed on a small scale (10-25 subjects). So, there is a possibility of the verdict changing. But, some of the studies I reviewed were well performed, and likely very valid.

Whether or not you wear compression apparel appears to be more about comfort if you are a healthy person without circulatory problems. The primary consistent benefit found was a mild reduction of delayed onset muscle soreness (the improved circulation did not show any improvements in performance/recovery/etc, so I am not considering it a "benefit"). So, if you would like that soreness you occasionally experience to be slightly reduced the day following a race or tough training session, you will be happy with your compression socks/pants/shorts. Don't expect dramatic reductions in soreness, just mild. If you embrace that soreness, save your dollars.

Regarding wearing compression socks in a race, there does not seem to be any benefit to this. Save yourself the trouble and skip it.

Folate: Don't Ignore This Micronutrient!

2012-07-23T16:41:00.000-06:00

Over the last few years, iron has become a supplement found on the shelves of most endurance athletes. Rightfully so, depleting iron levels leads to pre-anemia and anemia. For more information on iron, see my blog post on the topic (http://scienceoftriathlon.blogspot.com/2012/05/supplementing-iron-how-and-why.html).

However, somehow the micronutrient folate has not received adquate attention. Endurance athletes have come to believe that if they are abnormally fatigued and feeling anemic, it is because of an iron deficiency. Yes, iron is the most common deficiency leading to anemia, but folate deficiencies also lead to anemia. In my clinical experience, folate deficiencies are not overly uncommon among 140.6 and 70.3 distance athletes. Whereas, iron is more difficult to prevent strictly through diet in high level endurance athletes, folate deficiencies are typically easily prevented simply by eating the right foods.

Folate is a B vitamin. It plays an important role in red blood cell production and tissue repair. It is also an important component of cell division, especially in cells with higher turnover rates. In endurance athletes, the red blood cells have a significantly higher turnover rate due to the stresses of training. It is not stored in the body, therefore adequate amounts must be ingested every day. A healthy diet is essential to ingesting adequate amounts.

Folate and folic acid are often used interchangeably. However, I treat them differently. Folic Acid is a synthetic, lab produced form of folate. Folic acid is often fortified in foods. In my experience, folic acid supplementation and/or ingestion is not equivalent to eating folate in its unadulterated form (as is the case for most micronutrients). In my clinical experience, folate repletion occurs rapidly and the benefits on the red blood cells can often be seen within days when done through increasing dietary folate. Folic acid supplementation has often been disappointing in athletes I work with that rely on this method due to travel or other life situations that inhibit their ability to eat high amounts of folate.

Endurance athletes should try to ingest at least one meal per day high in folate. Folate is prominent in spinach, romaine lettuce, chard, broccoli, lentils, red beets, and alike vegetables and legumes. The easy way to get a high concentration of folate is by juicing (see my blog post on juicing here: http://scienceoftriathlon.blogspot.com/2012/03/juicer-triathletes-friend.html). If juicing doesn't appeal to you, salads easily supply what you need.

Supplementing Iron: The How and Why

2012-05-28T08:22:00.000-06:00

In past blog posts, I have briefly touched on iron supplementation. This practice is common among endurance athletes, especially triathletes, cyclists, and long distance runners. It is done because of the high risk of anemia and pre-anemia due to increased red blood cell turnover secondary to training. However, iron supplementation should be done with caution and under the watch of a professional.

My general rule of thumb is to avoid iron supplementation until you see an indication for supplementing. Indications include a reduction in hemoglobin, hematocrit, and red blood cell numbers, along with an increase in size of red blood cells compared to your base numbers and beyond what is normal secondary to training. I am a strong advocate for regular blood work monitoring in athletes training more than 10-12 hours per week, especially if there is intensity added to some of those workouts. There is research that shows high iron levels of iron can cause gastrointestinal problems, fatigue, appears to increase the risk of cancer, and it does interfere with zinc absorption, a very important micronutrient to endurance athletes. Therefore, iron should not be blindly supplemented. When iron is indicated, it is crucial to performance, when it is not it can be very detrimental to your health, and decrease performance. Blood work monitoring should be performed by a doctor familiar with working with endurance athletes.

Before simply treating iron deficiency by taking a pill, it is important to take some time to consider why this deficiency may have occurred in the first place. For starters, a few questions that should be asked include:

Is there blood loss occurring in the body (gastrointestinal bleeding, heavy menses, infection, etc)?
Other disease processes?
Are there absorption problems?
Are co-nutrients deficient?
Is the athlete over-training?
Is this definitely iron deficiency and not folic acid/folate or a B12 deficiency?

If iron supplementation is the answer, it is time to start iron. However, iron supplementation is not as easy as simply taking a pill for some. Some people have trouble absorbing iron when it is supplemented by itself. In fact, in the last month I have been contacted by three professional endurance athletes that cannot seem to shake their anemia/pre-anemia, which is hugely affecting their performance. After reviewing tests and further testing in all of them, it became apparent that they had trouble absorbing iron in the pill form.

How to Supplement Iron

An iron supplement should be paired with a significant source of organic vitamin C (non-synthetic). Organic vitamin C greatly enhances iron absorption. The key is that it must be "organic". Synthetic vitamin C, such as that found in supplements does not have nearly the iron absorption enhancement effect as organic. Iron should not be taken with dairy products, or within 1 1/2 to 2 hours of drinking coffee or soda (this includes diet soda).

The ideal method for supplementing iron is to take it with a fruit smoothie. Vitamin C and protein containing lactoferrin increase absorption of the iron. Interestingly, dairy products, specifically cow's milk have been shown to decrease iron absorption, while whey protein supplements containing lactoferrin increase absorption. The following recipe tastes delicious:

1 banana

1 scoop vanilla whey protein

1 cup frozen mixed berries

1 cup frozen strawberries

Coconut milk
(optional: 1 tbsp peanut butter or 1/3 cup rolled oats)

While supplementing iron, you should also supplement zinc, as iron supplementation decreases zinc absorption rates.

Which Iron Form to Take

There are several different forms of iron out there. My top pick among the different forms is iron carbonyl, as it appears to be the best absorbed form of iron because of slower absorption rates, which have also shown to decrease the side effect of gastrointestinal discomfort and decrease potential toxicity. A company I am particularly fond of is Douglas Laboratories (no I am not a paid spokesman). They make a great iron supplement in the form of time released iron carbonyl. The benefits of having it time released are typically less gastrointestinal side effects, which are very common when supplementing iron (gas, loose stools, or constipation).

You can find this supplement here: http://www.douglaslabs.com/product.cfm?litm=7962-90X. To order you must use a physician referral code. You can use the following: 2142213. Just remember, test first!

If you are interested in testing and don't have a relationship with a doctor, I am available for blood work monitoring to athletes both locally and distantly. Simply contact me at garretrock1@gmail.com to inquire. This is performed through the 51 Speedshop Performance Advising (www.fiftyonespeedshop.com).

The Stretching Debate

2012-04-24T20:35:00.000-06:00

For years practitioners, personal trainers, and everyone in between has preached stretching. I remember having 15-20 minute stretching sessions prior to our baseball practices and off-season training sessions in college. However, several recent studies have concluded that stretching does not prevent injury and may actually be detrimental to performance. These studies have drawn attention from prominent endurance sports magazines. The result has been a debate on whether stretching is good for endurance athletes or not. So, I scoured through research in hopes of finding the truth.

Here is as close to the truth as I could get...

Imagine if a hockey goalie never stretched? The first pass across the crease would lead to a torn groin. So, obviously stretching is good right?

There are a fair amount of studies available on stretching. One shortfall of some of them is that they make a broad conclusion based on a study using a specific activity. For example, in the conclusion of a study performed on sprinters, the authors worded it in a way that leads you to believe that stretching does not reduce the risk of injury in any sport that involves sprinting. The reality is that there is so much more than sprinting in many sports. Basketball involves jumping, football involves explosive movements against resistance, and hockey involves twisting while shooting.

The general answer to whether or not stretching is good is YES. However, for endurance athletes the timing of stretching makes a difference. When you pick apart the studies, what you find is that for endurance activities such as jogging, swimming, and biking, stretching just prior to the workout or event actually inhibits performance and endurance. This even holds true in sprinters. However, stretching after a workout remains to have favorable benefits in studies.

The ideal warm-up for swimming, biking, and running alike does not involve sitting on the ground stretching. Static stretching (holding a particular stretch) actually inhibits muscle firing and is shown to decrease muscle endurance and power. Therefore, this shouldn't be done prior to your workout or competition (YAY, no more 10 minute boring stretching sessions).

However, a particular type of warm-up is shown to stretch muscle "just enough" and ready muscles for the upcoming activity. This involves dynamic warm-up drills, such as form running (high knees, striders, shuffle, etc).

What About Our Beloved Foam Rollers?

The foam roller can be a very beneficial tool, however it should be used in moderation. The primary theory behind it is that it affects the golgi tendon organ (GTO). Whether it is the stimulus to the GTO that makes foam rolling beneficial or not is a debated topic. What matters most is that people do well using foam rollers.

For endurance athletes, I do not recommend using the foam roller prior to a workout. It also should not be excruciatingly painful. It should be no more painful than a mildly firm massage. Following a workout, I recommend using the foam roller very lightly for no more than one minute per region (example: quads). The rolling should be slow, and again...light! Later that evening, such as before bed, you can use the roller a little more aggressively, but again, no more painful than a mildly firm massage.

Summary and Solutions

In the end, stretching is a good thing for endurance athletes, just not before a workout or competition. Instead, endurance athletes should perform "dynamic movements" to achieve the proper stretch. By easing into your workout over 5-10 minutes, your muscles will have time to adapt and be ready for the heavy workload.

Following your workouts, spend 5 minutes stretching. It is not necessary to hold an intense stretch for a minute, rather hold for 8-10 seconds and move on to the next body part. If you wish to use a foam roller, do so lightly following your workout (not before!).

The "Science" of Shaven Legs

2012-04-03T21:11:00.002-06:00

What semi-honest story do you tell when you are asked why you shave your legs for triathlons or cycling? Do you really believe what you are saying, or deep inside do you feel it is a lie?

I set out to review the literature on why you should shave your legs so you can now give a whole-heartedly honest answer to your non-triathlete/cyclist friends.

Most of us have heard of at least one theory about why you should shave your legs. This tends to be the ever-important theory we stick to when rationalizing to our friends. Here are four of the most widely heard:

1. It makes wound care easier when you fall. What more manly reason could you possibly think of? This was my story for a while. I would tell my friends, "I ride very aggressive so I'm bound to end up taking a flight over the handlebars occasionally. Having shaven legs makes it easier to clean the would and less likely to get infected". The truth...not really.

2. It makes recovery massages easier. This rationale is said by some to be the reason European cyclists originally started shaving their legs. Yes, it may make recovery massages ever-so-slightly easier, but how many non-pro athletes are getting regular recovery massages? Lame excuse.

3. It helps keep me cool on hot days. Yes, there is some merit here. A smooth surface allows for faster convective cooling. For those living in hot, humid climates. This excuse is legitimate. The effect is not big, but there is truth in this statement.

4. Shaven legs are more aerodynamic. Ummmmm, yes, but really? Although I could not find any wind tunnel data on shaven legs. Having reviewed wind tunnel data in the past, I would guess shaving your legs would maybe buy you a second in a 100 mile race, max. Poor excuse.

The Real Reason You SHOULD Shave Your Legs

Yep, you read that correctly. Although the science is not directly linked to shaving legs, there is plenty of sports psychology science that shows benefits in performance when you believe you belong. If you show up to a race hairy and see a bunch of shaven legs, your mind immediately begins to doubt. You feel like you don't belong, or that everyone else is the "real deal" and you are not. Your confidence wavers.

There is a link between confidence, or believing in yourself, and athletic performance. For those that have played sports like baseball, basketball, and golf, you likely know this all too well. A slump is rarely a mechanical problem, it is most often a mental problem. You spend countless hours training your body to perform an act instinctively, such as identify ball coming into the strike zone. A single failure can lead to doubt. Too much doubt and your mind begins to take over, literally. The frontal cortex of the brain now takes over the role of identifying the strike zone, rather than leaving it to your highly trained instinctive responses. The frontal cortex is not trained. The result...a slump.

This same concept holds true with all sports. Your running stride can change. You can overthink your swimming stroke. You may hold back too much on the bike.

So, a simple doubtful thought about your abilities prior to a race can slow you down. And...it could all start with hairy legs.

Next time someone asks why you shave your legs, just tell them it makes you faster, because it does (unless you are a stubbornly strong minded person. In this case, you can keep the hair on your legs...and your back too.)

Cramps: What We Know About Prevention

2012-03-27T12:16:00.001-06:00

Cramps are a very common occurance in endurance athletes. Despite plenty of research, the science of cramping is still a bit inconclusive. Despite our desire to pin cramping down to a single nutrient deficiency or event, it does not appear we will find this. So, what do we know? Here is the short version of a couple key concepts in preventing cramps?

The Science of Cramping

There are different types of cramping. Some are serious (and if you get them you will know they are serious), and some are benign. This blog is going to focus only on the benign cramps, the ones most of us have experienced.

The two primary culprits for cramps appear to be fitness and hydration status.

Fatigue Induced Cramps

Fatigue cramps are the most prevelant types of cramps. They are essentially the consequence of a muscle hitting a point of exhaustion and going into a hyper-excitability state due to aberrant brain-muscle communication.

Have you ever noticed that your muscles seem to cramp only at the worst times, such as during a race? This is most likely to be fatigue cramps, and an indicator that you are missing out on an important aspect of training. That aspect is typically race intensity training.

For those that follow my blog, you know I am a fan of base building using your heart rate for monitoring. This type of training helps prevent injury and results in improvements in "aerobic speed" (see post on heart rate monitoring), which is important to becoming faster over longer distances. I put myself through an experiment prior to last season where I didn't do anything but heart rate training for several months leading up to the race season. The results? I was a much faster triathlete all season despite not ever doing speed work, but I did have cramping issues during races.

As race season approaches, it is important that you mix in race-effort intensity into your training. If you don't, you are asking for a bonk, muscle fatigue, and fatigue cramps. A race is generally not the time to introduce your muscles to a new level of intensity. That doesn't mean you should go out and cook yourself each workout. But, it does mean your body should at least be adapted to the intensity level. Typically, 1-2 days per week of intervaled race intensity work is enough. Anymore, and you risk over-training (see my blog on cumulative stress and over-training syndrome).

Try mixing in these workouts into your routine (for a 70.3 or Half-Ironman distance triathlon):

Key Interval Run Off Bike:

Spin easy on trainer or flat outdoor route for 60 minutes, then do a 1:15 - 1:30 run off the bike with the following sets (4 x 10 minutes at 10 seconds below goal race pace with 5 minute recovery run between sets. Follow this with 5 x 3 minutes at 20 seconds below goal race pace with 2 minute recovery run between).

Key Interval Bike With Short Run Off Bike

On your long ride day, mix in 5-8 sets of 10 minutes at your race pace with 2-3 minutes rest between sets. End the bike with a 20 minute time trial. Do a short, easy effort 20 minute run off the bike.

Drink a protein shake or recovery shake immediately after these workouts. Here is my favorite recovery shake:

1 Banana
1 TBSP Honey
2 Level Scoops Hammer Nutrition Recoverite (chocolate!)
2 Cups Vanilla Almond Milk (Coconut Milk or Regular Milk can be subsituted)
4 Ice Cubes

Make sure you follow this workout with a low intensity day the following day, such as a long easy/moderate swim. Putting your muscles and joints through that intensity requires recovery.

Hydration and Cramps

Both dehydration and over-hydration can cause cramps. Both result in a loss of electrolytes. There are several different opinions on proper hydration leading up to a race. Because of variable sweat and water loss rates among individuals, it is very difficult to give specific recommendations on how much fluid to take in leading up to a race.

I generally simply recommend monitoring your urine color. Prior to the start of the race, your urine should be relatively clear and colorless. During the race, I subscribe to the 1 bottle per hour during the bike with electrolytes every other bottle as a starting point. During the run, grab something every aid station for an Ironman and at least every other aid station during a 70.3 as a starting point. If conditions are hot and humid, or you are at higher altitudes, or you have a higher than normal sweat rate, you may want to increase your fluid intake during the race. But, don't overdo it. If water is sloshing around your gut, slow the fluid intake down.

Proper hydration can be made more complex than the above if you so desire. I generally choose to keep it simple, as there isn't a lot of research showing the more complex methods result in better outcomes. This is where experimenting during training can make all the difference. Train in all types of conditions and experiment with different intakes.

Happy Training!

Juicer: The Triathletes Friend

2012-03-14T07:02:00.002-06:00

Endurance athletes demand a lot from their bodies. Hours of training depletes micronutrients (vitamins and minerals) and stresses cells. Although some supplements can help replete important micronutrients, research suggests repletion through whole foods is far superior. Whole, unadulterated foods contain thousands of enzymes. At the current time, the complete role of these enzymes in our bodies is not fully understood, however it appears that one role the enzymes play is to make micronutrients more bioavailable to the cells. As science moves forward, it is my guess that we will learn these enzymes are critical to our health.

An easy way of ensuring you are getting all of your micronutrients and the associated enzymes is through juicing. I MUCH prefer the blender type of juicers, where you get 100% of what you put into the blender out. I use a Vitamix blender.

In creating your juice, it is optimal to include both fruits and vegetables. As a general rule of thumb, the deeper the color, the better it is for you. Here are some of my favorite ingredients to use in juices:

Kale
Chard
Beets
Blood Oranges
Apples
Carrots
Spinach
Yams
Pears

A favorite recipe of mine that is power-packed with nutrients is the following:

Kale

Red Chard

1 Small Beet

1 Blood Orange

1 Pear

3 Large Carrots

1/2 Small Yam

1 Cup Orange-Pineapple Juice

3 Cups Water

Breakfast Smoothies:

Another great utilization for the blender is breakfast smoothies. During training, it is important that you are starting your day with a meal that provides sustained energy. I prefer to start my day with a protein smoothie. Protein is essential in your diet during training. It is crucial to muscle recovery.

Here are a couple of my favorite breakfast smoothie recipes:

Shake #1:

1 Large Banana

1 Tbsp Peanut Butter

1 Scoop Vanilla Protein Powder

1 Tbsp Honey (optional) - adds calories, so if you aren't burning them be careful

1 Cup Frozen Mixed Berries or Frozen Strawberries

1 1/2 - 2 Cups Vanilla Almond or Coconut Milk

Shake #2:

1 Large Banana

1 Tbsp Almond Butter

1 Scoop Vanilla Protein Powder

1 Large Mango

1 Kiwi

3 Strawberries

1 1/2 - 2 Cups Vanilla Almond or Coconut Milk

The Cumulative Stress Effect in Overtraining Syndrome

2012-02-12T16:03:00.001-07:00

Overtraining Syndrome is a state where an athlete has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery and performance decreases. Overtraining has a strong physiological component which often includes changes in red blood cells that decrease oxygen carrying capacity, changes in hormones, and changes in immune function.

I work with many professional triathletes and a handful of cyclists and runners. A key component in being a medical adviser to them is monitoring for signs of overtraining syndrome (OS) and reacting as necessary to prevent OS. Once the physiological changes occur, it can take months for some people to recover.

For professional athletes, it is usually purely the physical stress that can induce OS. Many of them are training over 30 hours per week at intense levels. However, a very important fact to be aware of is that emotional stress can play a very big role in inducing OS. For age group athletes who are trying to juggle a full-time job, home life, and training, this becomes a very important aspect of their training. It is important to take emotional stress into consideration during your training, just as you do physical stress.

The physiological/biochemical effects of excess emotional stress on the body are not much different from the effects of excess physical stress. Hormones, organs, and various systems of the body are affected. One well-known hormone affected by stress is cortisol. Cortisol plays an important part in so many functions of the body on an everyday basis. Cortisol is also quite active during exercise.

During prolonged aerobic exercise, cortisol functions to preserve body carbohydrate stores. Cortisol increases alternate fuels for muscle, such as fatty acids and amino acids (from muscle amino acid stores and protein break down), impairs glucose entry into skeletal muscle, and supplies the fuels (amino acids) for the liver to increase glucose production. All these functions are increased during times of low body carbohydrate nutrition, such as when blood glucose decreases. In longer endurance events, utilizing alternate fuels for muscle is vital to success (see my blog post "Let the Tank Hit Empty").

Emotional stress causes the adrenal glands to release more cortisol. In the short term, this is of little concern, however if prolonged, the adrenal glands can become fatigued. Fatigued adrenal glands result in a decreased ability of the glands to respond to stress (physical or emotional). If the adrenal glands are unable to respond optimally to physical stress, performance will suffer, as your body will not be able to preserve carbohydrate stores adequately. The result...a bonk!

What Does This Mean?

It is important to factor in emotional/life stress into your training plan. If you are in a stressful job and life situation, high volume training may not be the best approach for you. You may want to stick to a coaching plan that focuses less on volume and more on key sessions. There are many very successful Ironman age group athletes out there that are only putting in 12-15 hours per week. There are many very successful Ironman 70.3 age group athletes putting in only 8 hours of training per week.

For some, myself included, exercise is our escape and higher volume training is well tolerated both physically and emotionally. If you are one of these people and you have a stressful job/life situation, avoiding too many intense sessions is important. One anaerobic session per week is enough. For the rest of your workouts, train at your heart rate (see my blog post on heart rate training).

Nutrition: Intro and Pre-Race (from Kevin Chambers)

2012-02-05T14:29:00.000-07:00

This blog entry is being re-blogged with the permission of Kevin Chambers (Delusions of Grandeur blog). Thanks for this great information Kevin!

Introduction and pre-race meals

If you are reading this article than most likely you are no newbie to competition. You probably thrive on the adrenalin that comes from competing despite the fact that before every race you are as nervous as a rabbit with a crack habit. Commitment to training is not your problem.

The objective of this series is for me to share an intelligent Quick Start guide to a race day nutrition strategy from one age grouper to another. Few things are more defeating than spending months upon months playing schedule chicken with your family and career so you can train and perform well on race day only to be defeated by dehydration and a lack of (or too much) fuel for your bod.

I have a young stud masters swim coach who is a pro triathlete and is very studied in all aspects of everything Triathlon. He is very dialed in to his nutrition and knows his body fat at any given moment. (Very useful information to know at parties. ‘Hey baby what’s your BF?’) He has a nutrition plan that is very well thought out and organic/gluten free. There are others like Matt Reed who have been observed grabbing bagels and fruit from the hotel continental breakfast as he runs out the door to catch a lift to a race that he would later win. Then there is Craig Alexander who, prior to 2011, has been interviewed on the topic of nutrition numerous times, and has indicated that the only vegetable he ever eats is a potato. Nutrition is absolutely all over the board, and one size does not fit all.

Race day nutrition actually starts before race day. Go figure, right. Like many others, I do enjoy 1 glass of wine at the end of my day. Unfortunately this is something I will have to stop in the future because outside of working against your pre-race day hydration, alcohol negatively impacts the body’s ability to recover and heal from a hard workout through depletion of testosterone and HGH from non-quality sleep. Alcohol pretty much has a negative effect on everything you are working hard to achieve. (Son of a . . .)

The day prior to your event you want to focus on hydrating smartly. My personal preference is to alternate drinking water and an endurance formula electrolyte drink throughout the day before. When your urine is clear or you are urinating every hour, most likely you are over hydrating. You will also want to back off the NSAIDs (ibuprofen, naproxen etc) because this may contribute to Exercise Associated Hyponatremia (EAH). What is Hyponatremia? Low salt level in the body. Think of it as drowning out the balance of electrolytes in the body that regulate hydration. Nerves and muscles need this balance in order to function properly.

When I did Boulder 70.3 several years ago I was taking in plenty of water but not enough salt. My body was literally caked in salt. I felt like I was running with a basketball in my stomach because all the water had pooled there. You will sweat out more salt then you will likely take in through a sports drink. Before your big endurance event, you will need to practice electrolyte replacement while training, to increase your salt intake (and other minerals) in the days leading up to the race, to pre-hydrate appropriately for your race climate, and to ingest salt during the race if the day is hot.

Neither scientific nor real-world evidence supports any kind of exact formula for pre-race meal composition. Instead of one perfect meal defined by a precise number of calories per pound of body weight and so forth, there is a loosely defined collection of pre-race meals that are good enough to do the job. The importance of the pre-race meal depends on whether and how you fuel your body during the race.

For me, regardless of the distance of the triathlon (Sprint, Olympic, 70.3. . . ), I have the same basic formula for the day before the race:

· Breakfast: I like to eat a veggie omelet, Strawberries and blueberries, and OJ

· Lunch: Salad to contribute to the hydration strategy.

· Dinner: Moderate serving of gluten free pasta and chicken

I subscribe to the thought process of completing my meal/fuel intake 10 hours before race day breakfast allowing dinner and fluids to fully cycle through the system. The day of the big dance I try to have breakfast 2 – 2.5 hours in advance of my wave start. I think every pre-race meeting I have been subjected to has had a segment that talks to newbies and advises 3 hours but I find myself starving at the swim start. 10 minutes before wave start taking in between 4 – 12 oz of an FRD (Fluid Recovery Drink) of Carbohydrates and Protein. Any earlier and you will urinate that through the system rather than use it for the start of the race.

There are really only two things that your pre-race meal must do. First, it should provide at least enough carbohydrate to replace what your nervous system used while you slept. That’s going to be in the neighborhood of 50 grams, or 200 calories’ worth of carbs. Second, your pre-race meal must not create a risk for gastrointestinal issues during the race. Thus the meal should not be too big, should not include a lot of slow-digesting nutrients such as fiber, and should not be consumed too close to the start of the race.

Meal Clock Example:

Eat Pre-Race Dinner	-10hrs	7:00PM
Eat Breakfast	-2.5hrs	5:00am
Wave Start	Start	7:30am

Before you get crazy loading the bento box and water bottles, you need to understand how much you need to replace in the way of fluids and calories.

Stay tuned and we’ll talk about that next. . .

Let the Tank Hit Empty

2012-01-23T18:15:00.003-07:00

Practicing your fuel intake prior to race day is crucial to success. However, practicing your fuel intake too much can ultimately lead to failure.

The purpose of training is simple; to teach your body to adapt to certain stressors. By gradually increasing stress, our bodies are forced to recover and rebuild stronger than before. This concept holds true for all tissues and systems of the body.

It is important to train physiology just as you do your muscles. "The main goals of long runs are to improve our carbohydrate storage capacity and to become more efficient at using our fuel. The long run works by sending our bodies into crisis during those last few miles when our fuel supply is running low, which signals our bodies to adapt so that the next time we run long, our bodies are prepared to cope with that stress." (1)

One goal of long runs is to teach your body to burn more fat and less carbohydrates. Developing your fat burning engine will increase the amount of energy you can generate, reduce the amount of carbohydrates you use, and stretch out the glycogen supply during long runs. Added together, you have a more stable and enduring energy supply, better endurance, and faster finish times.

There are two main sources of fuel during exercise: carbohydrates and fat. Carbohydrates burn quickly. Think of them as the high octane fuel of a drag racing car. Whereas, fats burn slowly. If you filled your car engine with high octane fuel, you wouldn't get very far before you have to re-fuel. Same holds true with the body. This is fine for a 5K race, but for longer distances, this will have you chasing a bonk.

On the contrary, there is days worth of fuel sitting dormant in our body in the form of fat that is just waiting to be used (yes, even in those with very low body fat percents...there is still plenty). When you are burning fat during exercise, your carbohydrate stores are spared and can be saved for the kick at the end of the race. The one where you pass your competitor that has red-lined because he/she is out of fuel.

The body can be trained to burn fat more quickly and efficiently, or increase fat metabolism. The enzymes responsible for fat metabolism lie in the mitochondria (structures within muscle cells). Fats are transported into the mitochondria where, in the presence of oxygen, they are broken down to generate energy. More mitochondria means more fat metabolism, more ATP, and more energy.

High-volume training increases the amount and size of mitochondria. The longer you exercise, the greater gains in mitochondria. A 90-minute run provides more benefit than a 60-minute run. There is, however, a point of diminishing returns. A three-hour run is better at increasing mitochondria production than a 90-minute run, but the longer recovery time required offsets this benefit. Therefore, it is important to learn your body and work with an experienced coach that works with similar athletes as you. Consistency of training also is important to consider in boosting mitochondria production. It is better to train daily than to train irregularly for longer periods. So, finding the "sweet spot" for you where you are running longer, but not so long that you can't workout the next day is ideal for building fat metabolism.

The body can only store so much carbohydrate. When in excess, the body will generally choose to burn carbohydrates over fat. When we take in a carbohydrate drink or supplements during training, it prevents us from fully reaching the decreases in fuel stores that lead to the adaptation of fat burning. Therefore, it is important to regularly "push" the body beyond its comfort zone in terms of re-fueling during training. Of note, it is also very important to periodically practice your nutrition plan during training, so do not interpret the above sentence as a "never eat during exercise" message. Rather, plan a couple longer workouts (maybe 1 run and 1 bike) per week where you don't re-fuel and force your body to adapt.

Reference (1): Steve Magness. The Science of Running.