The Right Time To Take A Gel

I've been asked a lot lately how soon/how often to take a gel in a long run.  My rule of thumb has been to take in only water for any workouts less than 90 minutes in length.   When exercise goes longer than this, nutrition is recommended to optimize performance.  

I thought Runner's World explained it best:  If you plan to run more than an hour 15 minutes, take in carbs within the first 30 to 60 minutes.  Continue fueling with 100 to 250 calories per hour, which is about 2 1/2 sports gels or 16-40 ounces of sports drink.  

In an Ironman, I have found it easier to consume solid food such as Shot blocks or energy bars on the bike because I was able to actually chew and swallow as I rode.  But on long training runs, I prefer taking in calories as liquid or gels.  I bring gels (Honey Stingers) on any run longer than 10 miles and space my intake evenly within the time I train. 

Running while eating "real food" just doesn't work for me, so at races, I avoid the cut up oranges or bananas at the aide stations and reach for the gels.   

Research also shows that taking a gel 15 minutes before the start of a race or even a swim workout is beneficial.  

Hope that helps!

The Real Daily Mile by Dimity McDowell

I have become a fan of the Run Like A Mother blog.  The ladies are funny, self deprecating and enjoyable to read.  Which is why I'm re posting yesterday's piece by Dimity McDowell.  Haven't we all seen the Facebook posts like the ones she is talking about?  

If you’re not familiar with Daily Mile, it’s a training log that records your runs by asking where you ran, how far and for how long you ran, and how you’d rate it: great, good, alright, blah, injured. Then it asks the broad question, “How did it go?” Like most online training logs, it’s a great way to see your cumulative miles add up and your progress with each workout.

What I don’t particularly like about it–and it’s totally my (self-esteem) problem, I realize–is that you can then tweet or Facebook your results of your run.

When I see, “Jenny ran 5 miles in 40 minutes and felt great!” I, in turn, feel not so great. Why?
1. I estimate the pace to see if I can run faster or slower than the person. Nine times out of ten, it’s the latter.
2. If I haven’t run today or yesterday, I instantly feel like crap. When am I going to make time for my daily mile? (Or, if I’m injured, it’s even worse: will I ever get back to daily mile?)

But those updates, like all things related to FB, show the world what you want to show. This is me on my great vacation! This is my kid being so cute! This is the hip restaurant I just ate at! This is me running so fast! (Lest you think I’m above FB, I’m so not. Just stating fact here.)

So it got me thinking: what happened if people dropped the facade and bared their sweaty souls on Daily Mile?

Megan* ran 4 miles in 40 minutes, and swore at herself and wished she would’ve stayed in bed and hated running for exactly 3.9 miles. When she turned the corner and saw her house, she instantly loved running and remembers it now, 5 hours later, as a great! run.
*Real names have been changed to protect identities.

Anna ran 4 miles with her girlfriends. Last night, she indulged a little too much at Chipotle, so she spent the entire time 4 miles pretending as if it wasn’t her farting every third step.

Pamela ran 5 miles in crowded Washington Park. She subconsciously compared the size of her butt to that of every woman that passed her.

Gretchen raced a 10k, and beat her PR by 2 minutes. Now she will walk on clouds for the rest of the week.

Jenna ran 7 miles in 90 minutes. She did a walk/run because her freakin’ IT band feels like it might snap, but she was too stubborn to quit. She promises she’ll take a break after her half-marathon in three weeks. Maybe.

Kate ran 3 miles at a high school track. She attempted speedwork–6 x 400 meters–but, after 3 breathless, burning laps, she realized she’d rather run happy than run fast.

Joan ran 3 miles at a high school track. She finished a 10 x 400 speedwork session because there was varsity boys lacrosse practice going on. The coach was a hottie, so she picked it up every time she passed him. And then she stretched in the bleachers directly behind him.

Liz ran 5 miles. During mile two, she cried, not out of physical pain, and still isn’t sure why. But she feels so much better now.

Rachel reluctantly ran 4.5 miles with a faster friend. She was annoyed that even though the friend said she wanted to run with Rachel at her pace, she stayed three steps ahead of Rachel the whole time, making her feel both exasperated and slower than she really is.

Danielle ran 2.5 miles. And sang along at top volume to Milli Vanilli the whole time. (“Blame it on the rain that was falling, FALLING!“)

Kira ran 4 miles early this morning at that oh-so-special-monthly-time. Thank God for black capris.

Laura ran the 4-mile loop her in neighborhood for probably the 675th time in her life. The whole time she thought, “Throw me a freakin’ bone already, running. Why can’t you ever feel any easier?”

Joyce ran as fast as she could from home–away from the drama-queen tween daughter, the indifferent husband, the seismically loud twin sons. After 6 miles, she was centered and relaxed, and actually laughing at the dynamics in her house. She was ready to run home again.

How would you bare your soul on Daily Mile? Feel free to submit under a pseudonym if you’re feeling a little self-conscious.

Dave Hansen's Excellent Adventure

The Desert International… When I first saw the name, I knew I had to be there.  Desserts from all over the world coming together for a huge feast sounded too good to be true.  When I arrived I knew I made a huge mistake.  There was nothing but wetsuits, bikes, and skinny people.  The closest thing to a dessert was a Cliff Bar with a Gu packet squeezed on top.  I have since invested in a dictionary!

But since I was there, I thought I might as well make the most of it. The Desert International Triathlon is held at Lake Cahuilla in La Quinta, California.  It was a perfect day, no wind and a fore casted high of 78.  We ditched the kids so my wife Nancy and my Mom and Dad just enjoyed the scenery…me looking dead sexy in a wetsuit and the guy wearing an extra-small Speedo that didn’t quite cover the goods? (I think Nancy secretly liked the Speedo guy).

Though I have done a sprint tri prior to this race, the Desert International provided many firsts for me: my first “Olympic” distance race, first open water swim, and first time in a wetsuit.  Quite an experience getting into that thing! Can you say, “suck it in!?”  

As the gun went off a surge of dread and excitement hit me…or maybe it was the shock of the 65-degree water that I confused for excitement…either way, after about 300 yards of hard swimming, getting kicked, and bouncing off people the excitement was long gone but the dread remained.  Holy crap, it was way harder than I thought it would be!  As the herd thinned out the swimming did get easier, and I managed to avoid the harpoons being thrown my way (so glad Greenpeace made it to the race!)  

I eventually fell into a decent groove (a.k.a. controlled hyperventilating and pseudo grace under pressure) and  was grateful not to be the last person out of the water….I’m pretty sure I beat the lady with one leg …but the guy with one arm  was a fast little dude!  All joking aside, it was TRULY  inspiring and motivating to see the athletes with disabilities more than holding their own and overcoming the odds.

The bike is my favorite discipline, so I was eager to hit the road.  Living in Utah proves difficult for much bike training this time of year, so I was grateful for the flat, fast course.  Unfortunately my seat shifted somehow, so even though I was more “saddle-sore” than usual, I enjoyed a great ride and actually managed to pass a few bikers…all of whom probably caught up to me during the run portion of the race, but still it was an adrenaline rush at the time.

A comedian once referred to his strategy for running as, “Start slow and taper off.”  That quote makes me laugh mostly because I can totally relate!  I didn’t realize until the bike ride (since my extremities were still thawing)  that I cut my feet on debris in the water.  I had to stop mid-run to fish out some rocks and debris from my feet and shoes, and tried to ignore the carnage. So needless to say, that made for a less than enjoyable 10K.  Bear in mind, however, that I use the term “enjoyable” very loosely since this is running I’m talking about after all!   

With very tired legs and cut up feet I finished to a roaring crowd of about four people, three of which were family, as the entire world had already finished, received their awards, showered, had lunch and were now napping back at their hotels. (kidding, there were  6 people still there).

Nevertheless, I consider my first olympic tri a successful one,  and look forward to many more races.  Maybe I’m masochistic and enjoy pain, maybe I secretly enjoy wearing a skin-tight wetsuit, or maybe, just maybe, I’ve found a sport that challenges me to rise above my comfort level and completely satisfies my inner-ADD.

Congratulations, Dave, on a great race and an even better attitude!  Dave, a new Gorilla athlete, is competing in a sprint tri next month and looking forward to Escape From Alcatraz in June.  

Where Have You Been All My Life?

Adamo saddle, you had me at hello.  You see, I never knew what I was missing 'til I found you. And now I am one happy gal.  

Here's my logical yet illogical thought process:  I've enjoyed the Terry butterfly saddle -- forever.  It works.  It's comfy.  Terry and Trek = a comfortable road ride.  Why mess with a good thing?  So, I thought, why not use that same Terry butterfly for my Guru tri bike?

Let's just stop right there.  First, the angles are all wrong for a road saddle and aerobar mix.  The contact point when you are angled into an aero position, coupled with an upright roadie saddle can get really painful.

I thought I was just gonna deal with that irritation, until I rode with K.   She was not shifting her weight around, standing on her pedals, situating herself every which way for comfort and relief.  No, K could stay down in her aerobars for miles at a time in total bliss!

So off to my favorite bike mechanic I went for a new bike fit.  And with a few tweaks and adjustments, and a new Adamo saddle, I am a new woman.

Thank you, Adamo.  I am forever grateful for your research and development team that created the funkiest yet most beautiful saddle I've ever known.

What a difference a day makes.

Steve's Recap of Ironman New Zealand

I woke up early to it pouring rain.  I had checked the weather reports continuously prior to race day hoping that something would change.  I had no idea that it would get worse.  I headed into town to the transition area and pulled the plastic wrap that protected my bike and helmet throughout the night. 

 Mirinda Carfrae and Joann Lawn were both getting the rundown on the weather- what I heard was really wet and really fast!  I headed to the transition tent where the body marking was taking place and joined the other thousands of athletes taking shelter from the rain.  I decided it was best to put on my wetsuit while in the tent and still somewhat dry.  

I headed down to the swim start which is approximately 400 yards and downhill from the tents.  It was dark and gloomy outside with it still pouring rain, which had me curious as to how I would sight with no sun and tinted swim goggles.  After the cannon signaled the beginning of the race we were off.  

After making it out of the water I headed to my bike and gear which was completely soaked.  Out on the race course I encountered rough roads (chip seal), the ruts in the roads were filled with water, heavy rain and winds.  Although the tail wind helped push me back in to town on both loops.  Coming out of transition, I went from wet to more wet.  It rained the entire time making the run a little rough.  

My K-Swiss running shoes did the job and drained really well!  Having a coke and potato chips helped push me through the run.  

But, the most amazing thing about this Ironman event is the amount of support along the race course from the people of Taupo!  Rain or Shine, they were all out there rooting us on and made a gloomy day a cheerful and fun race.  Just a side note- we had 2.75 inches of rain for the day!           

Congratulations, Steve!

My Swimming Bag Of Tricks

 Paddles:  These come in a variety of sizes and styles.  I currently use the TYR brand because they come in sizes from XS to XL.  I use them with my tiny swimming students, and recommend them for the adults as well.  Paddles give you the true feel of pulling through the water and highlights the slipping that occurs if you drop your elbow under the water.

Training Fins: Man, I love fins.  I wish I could swim with fins at every race.  They are proof that humans weren't meant for water.  Fins should be used sparingly for kicking drills.  If you wear them to keep up with others in your lane, you are using them for the wrong reason.  Use fins to find your correct kick, which is not as deep or splashy as most beginner swimmers think.  Don't buy or use scuba fins.  They are too long.

Goggles:  Essential for swimming.  Duh. Should I even list these?  I like Vanquisher Plus by Speedo.  They have been my go-to goggles for years.  I keep the fog out by either licking the insides or using a little Johnson's baby shampoo on the inner eye lens.

Pool Buoy:  This little flotation device is placed between the legs for buoyancy of the lower legs/body.  Men, I have found, love this toy because they tend to have heavy legs that make their lower body drop in the water.  The buoy keeps legs up, ready to kick and stabilizes the mid-section.  Good use of the pool buoy would be when using hand paddles and focusing on the arm stroke.

Kick board:  My favorite kick board, circa 1970, is so old that I swear it's an antique collector's item.  It won't break, it's soft around the edges and I love it.  Resist the urge to by a cheapie at Costco or at the pool supply store.  Get a good one that is heavy duty -- I do have a couple with a few bite marks on them from hungry swim kids.  A kick board is a valuable tool to see if you are kicking too shallow or too deep.  Since your head is above water, you can see if you are keeping up with your friends  If you are slow and DON'T MOVE, it's time to revisit your kick.

Don't forget a swim cap, latex is longer lasting and won't pull your hair out.  Make sure you have a waterproof watch or a timing clock at your pool.  I've found TriSwim products take the chlorine smell out of your hair and skin.  And, a mesh gear bag that will hold all your new swim toys, is great for poolside convenience.

Water

An interesting fact:  

Brain tissue is made up of 85 percent water.  Studies have linked dehydration to chronic fatigue syndrome, depression and other neurological diseases.  

Drink up, my friends.