Towing transfers energy from a strong member to a slower or tiring member by way of a stretchy cord secured between two teammates, thereby equalizing the team and allowing the group to travel faster.
Even the smallest amount of tension on a towline can motivate a lagging teammate, and has the psychological bonus of empowering the entire team as everyone is giving the race his or her best effort: teambuilding and teamwork at its finest!
What you need: You can fashion a towing kit from hardware store items, such as surgical tubing, shock or bungee cord, PVC tubing (to keep the cord away from a bike’s rear tire) hose clamps and carabineers, or buy a race-ready kit online.
Tow training: Practice makes perfect! Become proficient at connecting the towline between mountain bikes, boats, or people before race day. Practice keeping equal distance and consistent cord tension between people, bikes, or boats. Each member of your team should practice towing, and being towed. Obviously a stronger member of the team may be “designated” as the one who will tow but, the inherent nature of the sport can break or injure any team member.
Tow safety: Towing while trekking or biking is most effective on steeper non-technical uphill grades or on flat terrain. Downhill towing is dangerous, and typically should not be done. Only tow, or continue towing, if all members are comfortable that it is safe. Boat towing takes concentration, and typically should only be done in calm to moderate water. Towing in rough seas or whitewater is dangerous; however, lashing boats together in rough sea water in a pontoon like configuration using rope and trekking poles can provide safety and stability.
Communicate: Being macho doesn’t cut it. Don’t be afraid to ask for or offer help depending upon how you are feeling. Everyone needs to understand how to pace themselves and recognize when they are carrying too much of the load! While towing, check in with each other often, using commands such as “on or off-tow, too fast or too slow.” Let each other know what you are about to do before you do it.
Work together for success!
Marshall Ulrich
Dreams in Action
Friday, October 9, 2009
Sunday, October 4, 2009
Baffin Island i2P Expedition Summary
In September 2009, I was privileged to be a part of the impossible2Possible (i2P) expedition to Baffin Island, Nunavut Territory, Canada. My friend Ray Zahab, with the support of Bob Cox, created the nonprofit organization to encourage youth to reach beyond their perceived limits, and to use adventure as a medium to educate, inspire, and empower youth around the world. The Baffin Island team was lead by Ray and Bob along with John Zahab, Cathy Zahab, Jen Segger, Tessum Weber, Dr. Ewan Affleck, Kevin Lin, and myself. Five extraordinary Youth Ambassadors from across North America made the trek.
Kathleen Merritta a native Inuit learning more about her culture from Rankin Inlet, Nunavut
Thompsen Dhont an aspiring Olympic cross country skier from Yellowknife, Northwest Territories
Amanda Cobbs-Russell a conservation biology student and volunteer from southern California
Tamara Banks a gymnast with a strong work ethic from Ottawa, Ontario
Sandi Nypaver an endurance athlete and volunteer organizer from Painesville, Ohio
The group gathered in Ottawa then took a couple of short flights to reached the small Inuit village of Qikiqtarjuaq on Baffin Island in northeast Canada, just southwest of Greenland. From there we took two boats southwesterly through the Pangnirtung Fjord to the first ranger station where we began our journey on September 2, 2009 across Auyuittuq National Park, one of the most remote national parks in north America, above the arctic circle. Over the next eight days we would travel 62 miles (100 km), north to south, through Akshayuk Pass, a vast glacial valley that was carved out over millions of years ago. The remnants of the Penny Ice cap, which reached down as far as St. Louis in the United States during the last ice age, are in the park.
After being dropped off we were advised to move from the shelter as polar bears have been known to frequent the area searching for food during this season where the ice has broken up and they have to depend upon foraging on the land for food. As we walked we had fantastic views of the Naujat Glacier, which is receding at a rapid rate, and the glacial moraine. There is no defined route on the north side of the pass as it is mostly bog paralleling the Owl River. Legend has it that the Owl River is named for the “seven pairs of Snowy Owls once seen sitting on the shore together.”
The energy return stepping on the patches of bog grass sapped our reserves, especially since our packs varied from 50 to over 70 pounds (27 to 32 kg) each. Kathleen rose to the occasion and treated us to the traditional “throat singing” that is an ancient part of her Inuit culture. She gave us all insight into Inuit history and how the Canadian influences have affected her culture. Over the last half century many of the Inuit have moved into small towns and away from the old ways of hunting, subsisting on the bounty from the land and seas. Because of the late start we trekked only about 4 miles (7 km) before stopping just short of the Owl River ranger station.
That night Dr. Affleck presented the first educational module to the Ambassadors, and us. These daily educational sessions—covering glaciers, climate, geology, geography, wildlife, park history, and the history of the Inuit's including their culture, navigation, and hunting and fishing—were a highlight, and focus, of the trip. Every day the Youth Ambassadors would write a blog sharing their experiences and what they had learned with approximately 5,000 students in classrooms across north America who were following the expedition and submitting questions. These educational modules are still available on the i2P Web site http://impossible2possible.com/world/?s=education. It was fun for all of us to listen and learn, and I encourage you to take advantage of this valuable resource.
The weather on the second day of the trek (Sept 3) was typical for fall in the oceanic arctic: overcast with occasional misting of rain as we approached the June Valley ranger station approximately 18.6 miles (30 km) along our path through the valley. Still in mostly boggy terrain, the Owl River is braided, flat, and wide; in some areas over a mile (2 km) wide. Amanda was doing field studies, collecting water samples that would tell more of about the effects of the environment on the watershed. Always optimistic, Amanda continued to be an inspiration to the team and to those back home who were following us.
Day three (Sept 4) brought us up to the confluence of the Highway and Norman Glaciers, which have deposited a huge moraine over 3 miles (5 km) wide that forces the Owl River to narrow near its source. Tamara demonstrated her athletic and gymnastic abilities as we worked our way across areas of moraine with Midnight Sun Peak towering above us in the distance. In keeping with this theme, even with winter approaching, nightfall was around 9:00 p.m. and dawn would break around 3:00 a.m. We stopped near the confluence of the two glaciers, close to the Glacier Lake ranger station, almost 28 miles (45 km) total for our trek. This marked almost the half way point up the pass, and temperatures dropped to about 20°F (-6°C) that night.
The next morning (Sept 5) we worked our way around the massive moraine that served as a damn to Glacier Lake. Around the late 1950’s there was an outlet that would empty into the Owl River but, in the last fifty years, this major outlet has dried up leaving huge boulders in what was once the river bed. We got our first glimpse of Thor Peak, the highest vertical wall in the world at 5,494 feet (1,675 m) in height. Sandi continued to show her endurance as she lead the way, forging ahead in spite of heavy packs and difficult terrain. It was great to see each of Youth Ambassadors, in turn during each day, take the lead. We camped just over 32 miles (52 km) along our route, near the shore of Glacier Lake as more and more glaciers presented themselves at the top of Akshayuk Pass.
During the night it snowed a few inches and we woke to a winter wonderland. We hurriedly packed up our tents as the winds and snow continued until we moved further south along the lake shore. More moraine and less bog was the order of the day, which made traveling quicker. Occasionally the trail would appear and vanish making travel interesting. This day, (Sept 6) the fifth of our trek, Thompsen would frequently lead the way and showed no signs of fatigue. Always cheerful and happy he would keep us all in high spirits. All of us were in wonder and awe traveling among giant peaks and glaciers that were formed 18,000 years ago during the last ice age. We traveled over 9 miles (15 km) around Glacier and then Summit Lake and camped near Caribou Glacier that night.
On the sixth day (Sept 7) the trekking became easier as an established trail presented itself, at least most of the time. A flood in 2008, caused by the rupturing of the Summit Lake damn, had washed out the trail in a few spots. The flood also washed away a bridge lower down the valley by Windy Lake, which would present a challenge the next day! As we followed the Weasel River down the other side of the pass we came into Thor ranger station at over 45 miles (73 km) and camped below the shadow of mighty Thor. In the early 1950s Tessum's grandfather was the first to climb the wall and named many of the major peaks lining both sides of this remote valley after Norse gods. Even higher on the other side of the Weasel River were Mount Northumbria at 6,268 feet (1,911 m) and Mount Odin at 7,029 feet (2,143 m). Norse mythology tells of Odin, the father of all gods and of Thor, god of war. There is also Asgard at 6,593 feet (2,010 m) whose flat top is the home of Norse gods. In keeping with his family tradition of exceptional guides, it was obvious that adventure is in Tessum's extraordinary bloodline.
The next morning (Sept 8) we continued along the Weasel River with Tessum testing the depth at various points. We needed to cross the river to continue along the trail on the other side but, with the bridge near Windy Lake gone, we had to find a shallow place that would allow a safe crossing on foot. We made our way down river until we found wide spot where the water was less than 3 feet (0.9 m) deep. The guide took the packs from the Youth Ambassadors and assisted them across the river. We felt fortunate to have located a crossing as we made our way into the Windy Lake ranger station at approximately 51.5 miles (83 km) from our starting point. Through the night we would hear the rumbling of several rock avalanches as if the Norse Gods were speaking to us.
Hiking out the last day (Sept 9) to the Overlord ranger station was difficult as we would travel more than 10.5 miles (17 km). Jen Segger, Kathy Zahab, John Zahab, and Kevin Lin would keep the group moving with their extraordinary guiding capabilities. The huge peaks were behind us now and the terrain would give way to more of an open valley and the South Pangnirtung Fjord. We got a boat ride from the fjord into Pangnirtung “Place of Bull Caribou” village. A few final flights brought us back to Ottawa and the end of the journey.
A huge thanks to all of the sponsor companies, including LEKI and ExOfficio. As Ray said, "The help of awesome companies such as First Air, Gatorade, Iridium, Apple, Nikon, The North Face, Alpine Aire, and Canada Goose made this expedition possible - please check our sponsor page for more." You can find them on the expedition Web site http://www.impossible2possible.com/world/ along with photos, videos, and the educational modules.
The i2P Baffin Island Akshayuk Pass expedition was a huge success! My thanks to Bob Cox and Ray Zahab for an exceptional and inspiring educational experience that was shared with approximately 5,000 students in classrooms across north America who interacted with the Youth Ambassadors on a daily basis. We all look forward to many more educational expeditions in the years to come in locations around the world.
It's true, as Ray has set out to prove to youth around the world: what you thought was impossible is, in fact, possible. As I say, you have to put your Dreams in Action. Discovery what you're made of... it's more than you think!
Marshall Ulrich
Dreams in Action
Kathleen Merritta a native Inuit learning more about her culture from Rankin Inlet, Nunavut
Thompsen Dhont an aspiring Olympic cross country skier from Yellowknife, Northwest Territories
Amanda Cobbs-Russell a conservation biology student and volunteer from southern California
Tamara Banks a gymnast with a strong work ethic from Ottawa, Ontario
Sandi Nypaver an endurance athlete and volunteer organizer from Painesville, Ohio
The group gathered in Ottawa then took a couple of short flights to reached the small Inuit village of Qikiqtarjuaq on Baffin Island in northeast Canada, just southwest of Greenland. From there we took two boats southwesterly through the Pangnirtung Fjord to the first ranger station where we began our journey on September 2, 2009 across Auyuittuq National Park, one of the most remote national parks in north America, above the arctic circle. Over the next eight days we would travel 62 miles (100 km), north to south, through Akshayuk Pass, a vast glacial valley that was carved out over millions of years ago. The remnants of the Penny Ice cap, which reached down as far as St. Louis in the United States during the last ice age, are in the park.
After being dropped off we were advised to move from the shelter as polar bears have been known to frequent the area searching for food during this season where the ice has broken up and they have to depend upon foraging on the land for food. As we walked we had fantastic views of the Naujat Glacier, which is receding at a rapid rate, and the glacial moraine. There is no defined route on the north side of the pass as it is mostly bog paralleling the Owl River. Legend has it that the Owl River is named for the “seven pairs of Snowy Owls once seen sitting on the shore together.”
The energy return stepping on the patches of bog grass sapped our reserves, especially since our packs varied from 50 to over 70 pounds (27 to 32 kg) each. Kathleen rose to the occasion and treated us to the traditional “throat singing” that is an ancient part of her Inuit culture. She gave us all insight into Inuit history and how the Canadian influences have affected her culture. Over the last half century many of the Inuit have moved into small towns and away from the old ways of hunting, subsisting on the bounty from the land and seas. Because of the late start we trekked only about 4 miles (7 km) before stopping just short of the Owl River ranger station.
That night Dr. Affleck presented the first educational module to the Ambassadors, and us. These daily educational sessions—covering glaciers, climate, geology, geography, wildlife, park history, and the history of the Inuit's including their culture, navigation, and hunting and fishing—were a highlight, and focus, of the trip. Every day the Youth Ambassadors would write a blog sharing their experiences and what they had learned with approximately 5,000 students in classrooms across north America who were following the expedition and submitting questions. These educational modules are still available on the i2P Web site http://impossible2possible.com/world/?s=education. It was fun for all of us to listen and learn, and I encourage you to take advantage of this valuable resource.
The weather on the second day of the trek (Sept 3) was typical for fall in the oceanic arctic: overcast with occasional misting of rain as we approached the June Valley ranger station approximately 18.6 miles (30 km) along our path through the valley. Still in mostly boggy terrain, the Owl River is braided, flat, and wide; in some areas over a mile (2 km) wide. Amanda was doing field studies, collecting water samples that would tell more of about the effects of the environment on the watershed. Always optimistic, Amanda continued to be an inspiration to the team and to those back home who were following us.
Day three (Sept 4) brought us up to the confluence of the Highway and Norman Glaciers, which have deposited a huge moraine over 3 miles (5 km) wide that forces the Owl River to narrow near its source. Tamara demonstrated her athletic and gymnastic abilities as we worked our way across areas of moraine with Midnight Sun Peak towering above us in the distance. In keeping with this theme, even with winter approaching, nightfall was around 9:00 p.m. and dawn would break around 3:00 a.m. We stopped near the confluence of the two glaciers, close to the Glacier Lake ranger station, almost 28 miles (45 km) total for our trek. This marked almost the half way point up the pass, and temperatures dropped to about 20°F (-6°C) that night.
The next morning (Sept 5) we worked our way around the massive moraine that served as a damn to Glacier Lake. Around the late 1950’s there was an outlet that would empty into the Owl River but, in the last fifty years, this major outlet has dried up leaving huge boulders in what was once the river bed. We got our first glimpse of Thor Peak, the highest vertical wall in the world at 5,494 feet (1,675 m) in height. Sandi continued to show her endurance as she lead the way, forging ahead in spite of heavy packs and difficult terrain. It was great to see each of Youth Ambassadors, in turn during each day, take the lead. We camped just over 32 miles (52 km) along our route, near the shore of Glacier Lake as more and more glaciers presented themselves at the top of Akshayuk Pass.
During the night it snowed a few inches and we woke to a winter wonderland. We hurriedly packed up our tents as the winds and snow continued until we moved further south along the lake shore. More moraine and less bog was the order of the day, which made traveling quicker. Occasionally the trail would appear and vanish making travel interesting. This day, (Sept 6) the fifth of our trek, Thompsen would frequently lead the way and showed no signs of fatigue. Always cheerful and happy he would keep us all in high spirits. All of us were in wonder and awe traveling among giant peaks and glaciers that were formed 18,000 years ago during the last ice age. We traveled over 9 miles (15 km) around Glacier and then Summit Lake and camped near Caribou Glacier that night.
On the sixth day (Sept 7) the trekking became easier as an established trail presented itself, at least most of the time. A flood in 2008, caused by the rupturing of the Summit Lake damn, had washed out the trail in a few spots. The flood also washed away a bridge lower down the valley by Windy Lake, which would present a challenge the next day! As we followed the Weasel River down the other side of the pass we came into Thor ranger station at over 45 miles (73 km) and camped below the shadow of mighty Thor. In the early 1950s Tessum's grandfather was the first to climb the wall and named many of the major peaks lining both sides of this remote valley after Norse gods. Even higher on the other side of the Weasel River were Mount Northumbria at 6,268 feet (1,911 m) and Mount Odin at 7,029 feet (2,143 m). Norse mythology tells of Odin, the father of all gods and of Thor, god of war. There is also Asgard at 6,593 feet (2,010 m) whose flat top is the home of Norse gods. In keeping with his family tradition of exceptional guides, it was obvious that adventure is in Tessum's extraordinary bloodline.
The next morning (Sept 8) we continued along the Weasel River with Tessum testing the depth at various points. We needed to cross the river to continue along the trail on the other side but, with the bridge near Windy Lake gone, we had to find a shallow place that would allow a safe crossing on foot. We made our way down river until we found wide spot where the water was less than 3 feet (0.9 m) deep. The guide took the packs from the Youth Ambassadors and assisted them across the river. We felt fortunate to have located a crossing as we made our way into the Windy Lake ranger station at approximately 51.5 miles (83 km) from our starting point. Through the night we would hear the rumbling of several rock avalanches as if the Norse Gods were speaking to us.
Hiking out the last day (Sept 9) to the Overlord ranger station was difficult as we would travel more than 10.5 miles (17 km). Jen Segger, Kathy Zahab, John Zahab, and Kevin Lin would keep the group moving with their extraordinary guiding capabilities. The huge peaks were behind us now and the terrain would give way to more of an open valley and the South Pangnirtung Fjord. We got a boat ride from the fjord into Pangnirtung “Place of Bull Caribou” village. A few final flights brought us back to Ottawa and the end of the journey.
A huge thanks to all of the sponsor companies, including LEKI and ExOfficio. As Ray said, "The help of awesome companies such as First Air, Gatorade, Iridium, Apple, Nikon, The North Face, Alpine Aire, and Canada Goose made this expedition possible - please check our sponsor page for more." You can find them on the expedition Web site http://www.impossible2possible.com/world/ along with photos, videos, and the educational modules.
The i2P Baffin Island Akshayuk Pass expedition was a huge success! My thanks to Bob Cox and Ray Zahab for an exceptional and inspiring educational experience that was shared with approximately 5,000 students in classrooms across north America who interacted with the Youth Ambassadors on a daily basis. We all look forward to many more educational expeditions in the years to come in locations around the world.
It's true, as Ray has set out to prove to youth around the world: what you thought was impossible is, in fact, possible. As I say, you have to put your Dreams in Action. Discovery what you're made of... it's more than you think!
Marshall Ulrich
Dreams in Action
Friday, October 2, 2009
Adventure Racing Tip: Packing Your Backpack
Packing your backpack correctly is one of the key elements of a successful adventure race. If you pack your bag with a bit of forethought, it will serve you well when you are out on the course, allowing you to find what you need, when you need it.
- MAKE A LIST. Make a list of everything you will need for each leg of the race. Consider the discipline, racing conditions, and environment. Include only what you really need, along with mandatory equipment.
- ORGANIZE AND FAMALIARIZE. Lay out everything that you need. Pack “like items” together, such as mandatory medical and safety equipment in one lightweight dry bag or large zip lock, one-day’s worth of food in another, and clothing and specific discipline gear in their respective bags. Do this several times to familiarize yourself with your equipment and where it is in your pack.
- WATERPROOF. Double baggie and seal items that need to be kept dry, including mandatory equipment. For water disciplines or in wet conditions, line the entire main compartment of your pack with a lightweight dry bag.
- PRIORITIZE. Put items that you will need first or most often are on top. Place things that are rarely used – such as medical equipment – on the bottom. Place lightweight items that will be used frequently – such as sunglasses, sunhat, and gloves – in outside pockets.
- DISTRIBUTE THE WEIGHT. Pack heavy items – including water bottles or bladders – close to your body. Use bungees to secure water bottles to the shoulder straps of your pack to balance the load.
So, pack smart, light, and go!
Marshall Ulrich
Dreams in Action
Friday, September 25, 2009
Nutrition Guidelines for Ultrarunning
Before we start, I have to tell you that I am not a dietician or registered nutritionist. However, I have run tens-of-thousands of miles during my career and learned a lot along the way about how to fuel myself for ultrarunning. Of course, I made lots of mistakes along the way too! Mistakes I hope I can help you avoid.
So, let us look at general nutrition guidelines; the 60/20/20 spilt and a closer look at carbohydrate, fat, and protein intake.
General Nutrition Guidelines
These general principals should guide your overall approach.
As an example, if you weigh 150 pounds you need to consume 3,150 to 3,750 calories a day.
The 60/20/20 Split
A healthy diet includes carbohydrates, fat, and protein in a healthy balance. As a general rule, your calorie intake should be:
Carbohydrates should account for about 60 percent of your total calories.
Carbohydrates provide glycogen which is your primary fuel source. Most glycogen is stored in the liver, with some stored in muscle tissue. While glycogen is your primary fuel source, your liver can only store a maximum of 1,800 to 2,000 calories, which is only enough to fuel you for 90 to 120 minutes of vigorous activity. So, if you try to go out and run for 3 hours without taking in any calories, you are likely to “bonk” – which another way of saying you have a low blood glucose level, or low blood sugar. So, to restore your glycogen stores you must ingest carb-rich foods and beverages before, during, and after a training run or race.
When you are training, consume 3 to 4 grams of carbs per pound of body weight (or 450 to 600 grams of carbs for a 150 pound athlete). Before a race, you may want to do “carb loading” for 3 to 4 days before the event. To do this, increase your intake to 4 to 5 grams of carbs per pound of body weight.
Within 15 to 30 minutes after a training run or race, refuel! This 15 to 20 minute window is when your muscles are the most receptive to replacing glycogen. To refuel, consume 0.50 grams of carbs per pound of body weight within 30 minutes.
Fat as Long-Term Fuel
Approximately 20 percent of your calorie intake should be from fat.
You need fat as fuel for ultrarunning. Fat is your most concentrated source of energy. In fact, fat has more than twice as much potential energy as carbohydrates.
While glycogen stores in the liver can only supply a maximum of 1,800 to 2,000 calories, fat stores can supply up to 100,000 calories! That is enough for over 100 hours of marathon running. The key is to train your body to burn fat so that you can effectively use it as an important fuel source as distance or time increases (you can accomplish this by doing your long training days, as described in last week's “Pace Yourself” tips).
When you are training or racing, consume approximately 0.50 grams of fat per pound of body weight (or 75 grams of fat for a 150 pound athlete). Fat is not a quick source of energy; it takes 3 to 4 hours for the energy in fat to be released into your system, so is very useful when you plan to be on the move all day.
Protein Needs
Protein should account for at least 20 percent of your total caloric intake.
Protein is critical for:
When you are training, consume approximately 0.55 to 0.75 grams of protein per pound of body weight (or 95 grams of protein for a 150 pound athlete). If you are training a lot you may need to increase your protein intake to 0.80 to 0.90 grams per pound in order meet the needs of your body tissue, especially muscle!
On race day, protein will provide energy at the late stages of the race. So, be sure to eat foods that provide protein. You might want to try Mucle Milk or Ensure (with extra protien) as liquid sources of protien. After a race, consume protein-rich foods at your next meal to refuel and promote rebuilding of muscle tissue.
Nutrition for Race Day
In addition to the specific guidelines about carbohydrates, fat, and proteins above, on race day remember… it is a simple matter of “Calories in, calories out.” As a general guideline eat 100 calories per mile or 300 calories per hour. Consume an additional 100 calories per 1,000 feet elevation gain. This may all seem quite complicated but I always advise my clients to simply:
Your body is smarter than you are, and will tell you what you need. But, you have to learn to listen to it. Remember to eat a balance of carbohydrates (simple sugars), proteins, and fats. Use the aid stations and, if you have crew, make sure they have a range of foods to give you. Sometimes it is easier to get your calories from liquid sources (like Ensure) or energy gels during a race. Try these during your pre-race training and see what works for you. Of course, stay hydrated… and don’t forget to take in electrolytes, including sodium!
Marshall Ulrich
Dreams in Action
So, let us look at general nutrition guidelines; the 60/20/20 spilt and a closer look at carbohydrate, fat, and protein intake.
General Nutrition Guidelines
These general principals should guide your overall approach.
- Aim for fitness
- Aim for a healthy weight
- Be physically active each day
- Choose sensibly
- Eat a healthy diet composed of real foods
- Eat a variety of grains, especially whole grains
- Eat a variety of fruits and vegetables daily
- Moderate your saturated fat and cholesterol intake
- Moderate your salt intake
- Moderate your total fat intake
- Moderate your sugar intake
- Moderate your alcohol consumption
Body weight x 21 to 25 calories per pound of body weight
As an example, if you weigh 150 pounds you need to consume 3,150 to 3,750 calories a day.
The 60/20/20 Split
A healthy diet includes carbohydrates, fat, and protein in a healthy balance. As a general rule, your calorie intake should be:
- 60 percent carbohydrates
- 20 percent fat
- 20 percent protein
Carbohydrates should account for about 60 percent of your total calories.
Carbohydrates provide glycogen which is your primary fuel source. Most glycogen is stored in the liver, with some stored in muscle tissue. While glycogen is your primary fuel source, your liver can only store a maximum of 1,800 to 2,000 calories, which is only enough to fuel you for 90 to 120 minutes of vigorous activity. So, if you try to go out and run for 3 hours without taking in any calories, you are likely to “bonk” – which another way of saying you have a low blood glucose level, or low blood sugar. So, to restore your glycogen stores you must ingest carb-rich foods and beverages before, during, and after a training run or race.
When you are training, consume 3 to 4 grams of carbs per pound of body weight (or 450 to 600 grams of carbs for a 150 pound athlete). Before a race, you may want to do “carb loading” for 3 to 4 days before the event. To do this, increase your intake to 4 to 5 grams of carbs per pound of body weight.
Within 15 to 30 minutes after a training run or race, refuel! This 15 to 20 minute window is when your muscles are the most receptive to replacing glycogen. To refuel, consume 0.50 grams of carbs per pound of body weight within 30 minutes.
Fat as Long-Term Fuel
Approximately 20 percent of your calorie intake should be from fat.
You need fat as fuel for ultrarunning. Fat is your most concentrated source of energy. In fact, fat has more than twice as much potential energy as carbohydrates.
While glycogen stores in the liver can only supply a maximum of 1,800 to 2,000 calories, fat stores can supply up to 100,000 calories! That is enough for over 100 hours of marathon running. The key is to train your body to burn fat so that you can effectively use it as an important fuel source as distance or time increases (you can accomplish this by doing your long training days, as described in last week's “Pace Yourself” tips).
When you are training or racing, consume approximately 0.50 grams of fat per pound of body weight (or 75 grams of fat for a 150 pound athlete). Fat is not a quick source of energy; it takes 3 to 4 hours for the energy in fat to be released into your system, so is very useful when you plan to be on the move all day.
Protein Needs
Protein should account for at least 20 percent of your total caloric intake.
Protein is critical for:
- Building, maintain, and repairing muscles
- Making hemoglobin, to carry oxygen
- Forming antibodies
- Providing your body with its “final” fuel source
When you are training, consume approximately 0.55 to 0.75 grams of protein per pound of body weight (or 95 grams of protein for a 150 pound athlete). If you are training a lot you may need to increase your protein intake to 0.80 to 0.90 grams per pound in order meet the needs of your body tissue, especially muscle!
On race day, protein will provide energy at the late stages of the race. So, be sure to eat foods that provide protein. You might want to try Mucle Milk or Ensure (with extra protien) as liquid sources of protien. After a race, consume protein-rich foods at your next meal to refuel and promote rebuilding of muscle tissue.
Nutrition for Race Day
In addition to the specific guidelines about carbohydrates, fat, and proteins above, on race day remember… it is a simple matter of “Calories in, calories out.” As a general guideline eat 100 calories per mile or 300 calories per hour. Consume an additional 100 calories per 1,000 feet elevation gain. This may all seem quite complicated but I always advise my clients to simply:
Listen to your body and
eat what you crave!
Your body is smarter than you are, and will tell you what you need. But, you have to learn to listen to it. Remember to eat a balance of carbohydrates (simple sugars), proteins, and fats. Use the aid stations and, if you have crew, make sure they have a range of foods to give you. Sometimes it is easier to get your calories from liquid sources (like Ensure) or energy gels during a race. Try these during your pre-race training and see what works for you. Of course, stay hydrated… and don’t forget to take in electrolytes, including sodium!
Marshall Ulrich
Dreams in Action
Friday, September 18, 2009
Pace Yourself for Ultrarunning Training and Racing
Most ultra runners are familiar with using a pacer: in general, someone to run along with you during a long race (over 50K) to keep you moving at an ideal pace and, ultimately, to help you finish the race.
But, as an ultra runner you should know how to pace yourself during training and racing in order to achieve positive results.
Pacing for Positive Results: Long Training Days
In my Training Tips for Runners blog on Friday, Sept 11, I discussed the need to have a long training day once a week. On your long day you will go out and run for 3 to 6 hours at 60 to 80 percent of your maximum heart rate. There are several ways to calculate your maximum heart rate, but the easiest way is to start with 220 and subtract your age. That is, if you are 40 years old your maximum heart rate is 220 - 40, or 180 beats per minute (bpm). A 60 percent intensity level would mean running so that your heart rate is about 108 bpm (180 x 0.60). To increase to 80 percent, run so that your heart rate is about 144 bpm (180 x 0.80).
When doing your long training days, practice pacing yourself by starting out slowly and then increasing the intensity level so as to finish strong before doing your cool down.
If you are going to run for 6 hours, start out running at about a 60 percent intensity level for the first 2 hours. Do not be afraid to power walk (more on this in another set of tips), especially on the up hills, if you need to in order to keep your intensity level/heart rate at about 60 percent of your maximum. Starting slowly helps your body “settle in” to the activity and will help to teach your body to switch over from burning carbohydrates to burning fat. This is an important thing for your body to learn, as fat is the most concentrated form of energy that is stored in the body. In fact, one pound of fat can fuel you for up to 50 miles (no wonder losing weight is so hard!).
Slowly increase your intensity level to 70 or 80 percent. For the next 3 hours, vary the intensity between 70 to 80 percent, remembering to power walk whenever you need to so that your intensity level does not exceed 80 percent. As always, keep hydrated and snack along the way to keep your energy levels up. Be sure to add electrolytes (especially salt) either to your fluid intake or in your food, especially on hot days. For the last hour, bring your level slowly back down to 60 percent to cool down.
While these guidelines may seem complicated, realize that you do not have to run with a heart rate monitor, or constantly be taking your pulse. As you train more and more and get comfortable with your body, you will know your intensity level just by the way you feel. A 60 percent intensity level will feel relatively easy; at 80 percent you will feel like you are pushing more, but you will not feel exhausted by the effort. Just get out there and run – you and your body will catch on sooner than you think!
Pacing for Positive Results: Racing
There are numerous ways to approach completing an ultra running race, but here are some general guidelines using our motto: pace yourself.
For an ultra, I recommend starting out at about an 80 percent intensity level. Trust me, the excitement of the start and all of the other runners around you will force you to run at least this fast. Resist the impulse to run even faster to keep up with the pack, as all you will do is burn yourself out early! Keep your pace at no more than 80 percent for the first few miles of the race. You should feel like you are moving at a comfortable pace, capable of more.
Then, vary your level of effort from between 60 to 80 percent for the first half of the race. Remember to power walk, especially on the up hills, when needed to ensure that you do not work too hard. At the half way point you should feel that you are working, but should not feel beat up or completed exhausted.
For the second half of the race, you should have enough energy reserves left to maintain the 60 to 80 percent intensity level. Remember, the ideal race that runners strive for is an even split; that is, running the last half of the race in approximately the same amount of time as first half was run in. If you can truly pace yourself, as described here, you should be close to an even split and be able to finish the race feeling that every ounce of effort was given on the course, yet you should not be totally trashed.
A Closing Thought
My wife Heather often says, “Slow but sure is my steady pace, a motto for the human race.” Words to (ultra) run by!
Marshall Ulrich
Dreams in Action
But, as an ultra runner you should know how to pace yourself during training and racing in order to achieve positive results.
Pacing for Positive Results: Long Training Days
In my Training Tips for Runners blog on Friday, Sept 11, I discussed the need to have a long training day once a week. On your long day you will go out and run for 3 to 6 hours at 60 to 80 percent of your maximum heart rate. There are several ways to calculate your maximum heart rate, but the easiest way is to start with 220 and subtract your age. That is, if you are 40 years old your maximum heart rate is 220 - 40, or 180 beats per minute (bpm). A 60 percent intensity level would mean running so that your heart rate is about 108 bpm (180 x 0.60). To increase to 80 percent, run so that your heart rate is about 144 bpm (180 x 0.80).
When doing your long training days, practice pacing yourself by starting out slowly and then increasing the intensity level so as to finish strong before doing your cool down.
If you are going to run for 6 hours, start out running at about a 60 percent intensity level for the first 2 hours. Do not be afraid to power walk (more on this in another set of tips), especially on the up hills, if you need to in order to keep your intensity level/heart rate at about 60 percent of your maximum. Starting slowly helps your body “settle in” to the activity and will help to teach your body to switch over from burning carbohydrates to burning fat. This is an important thing for your body to learn, as fat is the most concentrated form of energy that is stored in the body. In fact, one pound of fat can fuel you for up to 50 miles (no wonder losing weight is so hard!).
Slowly increase your intensity level to 70 or 80 percent. For the next 3 hours, vary the intensity between 70 to 80 percent, remembering to power walk whenever you need to so that your intensity level does not exceed 80 percent. As always, keep hydrated and snack along the way to keep your energy levels up. Be sure to add electrolytes (especially salt) either to your fluid intake or in your food, especially on hot days. For the last hour, bring your level slowly back down to 60 percent to cool down.
While these guidelines may seem complicated, realize that you do not have to run with a heart rate monitor, or constantly be taking your pulse. As you train more and more and get comfortable with your body, you will know your intensity level just by the way you feel. A 60 percent intensity level will feel relatively easy; at 80 percent you will feel like you are pushing more, but you will not feel exhausted by the effort. Just get out there and run – you and your body will catch on sooner than you think!
Pacing for Positive Results: Racing
There are numerous ways to approach completing an ultra running race, but here are some general guidelines using our motto: pace yourself.
For an ultra, I recommend starting out at about an 80 percent intensity level. Trust me, the excitement of the start and all of the other runners around you will force you to run at least this fast. Resist the impulse to run even faster to keep up with the pack, as all you will do is burn yourself out early! Keep your pace at no more than 80 percent for the first few miles of the race. You should feel like you are moving at a comfortable pace, capable of more.
Then, vary your level of effort from between 60 to 80 percent for the first half of the race. Remember to power walk, especially on the up hills, when needed to ensure that you do not work too hard. At the half way point you should feel that you are working, but should not feel beat up or completed exhausted.
For the second half of the race, you should have enough energy reserves left to maintain the 60 to 80 percent intensity level. Remember, the ideal race that runners strive for is an even split; that is, running the last half of the race in approximately the same amount of time as first half was run in. If you can truly pace yourself, as described here, you should be close to an even split and be able to finish the race feeling that every ounce of effort was given on the course, yet you should not be totally trashed.
A Closing Thought
My wife Heather often says, “Slow but sure is my steady pace, a motto for the human race.” Words to (ultra) run by!
Marshall Ulrich
Dreams in Action
Saturday, September 12, 2009
Baffin Island i2P Trek Completed
On Wednesday September 9, 2009 the five amazing Youth Ambassadors and the rest of the i2P team completed their trek across Akshayuk Pass on Baffin Island. Congratulations to the entire team for making the trek in their goal time.
The team finished in South Pang Fjord on the southern coast of Cumberland Peninsula but, due to lots of rain and strong winds, took another boat ride rather than making the two-day trek on foot into the village Pangnirtung.
While the trek may be done, the experience is far from over! Please keep watching the expedition Web site http://www.impossible2possible.com/world/ as the team will continue to blog and answer student questions. When they get to Internet access other than through a satellite phone, they will be posting more photos and videos, as well as links to stories in the media about i2P and the amazing Youth Ambassadors.
A huge thanks to all of the sponsor companies, including LEKI and ExOfficio. As Ray said, "The help of awesome companies such as First Air, Gatorade, Iridium and Canada Goose made this expedition possible - please check our sponsor page for more."
A look back:
After flying to the island and a boat ride from the village for Qikiqtarjuaq to their starting location, the team covered approximately 62 miles on foot in 8 days (Sept 2-9). The trek included bogs, rocks, stream and river crossings, plenty of elevation gain, snow, rock slides, polar bear tracks, arctic hares, plenty of freeze-dried food, laughter, a few tears, mud, ocean tides, and views of Thor and other amazing mountains and formations. Mostly, a great time was had by all and everyone learned a lot: about themselves and the world around them.
As Sandi said about the other Youth Ambassadors (and herself!), "These people were all amazing before we started, but we have all been talking about what we want to do after we get back and everyone wants to do something amazing; even more amazing things. Things we wouldn't have thought possible before we started. Not everyone is meant to do expeditions but we all have the capability of doing great things. Just find what your passionate about and go for it!"
It's true, as Ray has set out to prove to youth around the world: what you thought was impossible is, in fact, possible. As Marshall says, you just need to put your Dreams in Action. Discovery what you're made of... it's more than you think!
The team finished in South Pang Fjord on the southern coast of Cumberland Peninsula but, due to lots of rain and strong winds, took another boat ride rather than making the two-day trek on foot into the village Pangnirtung.
While the trek may be done, the experience is far from over! Please keep watching the expedition Web site http://www.impossible2possible.com/world/ as the team will continue to blog and answer student questions. When they get to Internet access other than through a satellite phone, they will be posting more photos and videos, as well as links to stories in the media about i2P and the amazing Youth Ambassadors.
A huge thanks to all of the sponsor companies, including LEKI and ExOfficio. As Ray said, "The help of awesome companies such as First Air, Gatorade, Iridium and Canada Goose made this expedition possible - please check our sponsor page for more."
A look back:
After flying to the island and a boat ride from the village for Qikiqtarjuaq to their starting location, the team covered approximately 62 miles on foot in 8 days (Sept 2-9). The trek included bogs, rocks, stream and river crossings, plenty of elevation gain, snow, rock slides, polar bear tracks, arctic hares, plenty of freeze-dried food, laughter, a few tears, mud, ocean tides, and views of Thor and other amazing mountains and formations. Mostly, a great time was had by all and everyone learned a lot: about themselves and the world around them.
As Sandi said about the other Youth Ambassadors (and herself!), "These people were all amazing before we started, but we have all been talking about what we want to do after we get back and everyone wants to do something amazing; even more amazing things. Things we wouldn't have thought possible before we started. Not everyone is meant to do expeditions but we all have the capability of doing great things. Just find what your passionate about and go for it!"
It's true, as Ray has set out to prove to youth around the world: what you thought was impossible is, in fact, possible. As Marshall says, you just need to put your Dreams in Action. Discovery what you're made of... it's more than you think!
Friday, September 11, 2009
Training Tips for Runners
Train for your activity so that you train the muscles you will actually use. Also simulate the environment and train with the actual equipment you will use.
To train for running, be sure to do your training runs on terrain similar to what will be on the race or, if possible, go to the course itself. In selecting the terrain for your training runs consider if the race course will have/be on:
- Roads or trails
- Good traction or rocky
- Flat, uphill, or downhill
You should also do your training run in places that have similar elevation gain to the race you are preparing for, so consider if the race course will have:
- Steep up hills or gradual hills
- Lots of gain, and loss, or very little
Be sure to do lots of climbing/up hill work if the course will include a lot of hills. If you don’t have actual hills that you can run up, there are other options, such as:
- Treadmill, use the incline
- Pull a tire (more on this next week!)
If you will be doing a long race (a marathon, 50K, or beyond) you will have to have some long training days. These long training days will train your body to burn fat and also trains slow twitch muscles. Use the following guidelines for your long training days:
- Go out for 3 to 6 hours
- 1 time a week
- 60 to 80 percent max heart rate
- Allow your body to recover
- Remember to hydrate and replace electrolytes
You should also have short training days. These short training days will train slow twitch muscles. Use the following guidelines for your short training days:
- Go out for 1 hour
- 3 to 4 times a week
- Go faster!
- Reach max heart rate
- Remember to hydrate and replace electrolytes
Also be sure to train with the equipment, hydration, and food you will actually use during the race. You never want to try something new on race day. So, be sure to train with all of the types of things you plan to use on race day, including:
- Shoes
- Socks
- Shorts
- Top
- Jacket
- Water bottles or hydration pack
- Fanny pack or waist belt
- Water and electrolyte replacement drinks
- Food
- Pain relievers, if needed
- Salt and electrolyte tablets, if needed
Do your training in 3-week cycles, where you train hard for 2 weeks, then back down for 1 week. Your training should always be a combination of activity along with rest and recovery. Have at least one 1 day every week with NO exercise, and avoid over training.
In addition to running, you need to do cross training, especially focused on strengthen your core. More on that to come!
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