Water is the most popular drink during exercise, but sports drinks do a better job of hydration? Check out this article by Matt Fitzgerald for Active.com.
I found it especially interesting - and I believe accurate - that he mentions that sports drinks containing a small amount of protein may hydrate better than conventional sports drinks. During my run across America in 2008 the only drink I carried with me, at all times, was Muscle Milk, which includes protein. My crew mixed the Muscle Milk with whole milk and, often, some kind of coffee drink; yes, with caffeine... but that's another posting. I also had to take electrolyte tablets (Sustain ordered from Zee Medical) in addition to all of the fluids I drank, but that's another posting too!
For now, check out the advantages of sports drinks over water when exercising.
Article by Matt Fitzgerald
Unless you've been living in a cave, you've probably seen those television advertisements in which a leading sports drink maker claims its product "hydrates better than water." The fact that the message of these ads hasn't changed in many years suggests that a lot of athletes aren't buying it. But it's actually true.
Why do sports drinks hydrate better than water? There are three reasons. First, fluids are absorbed through the gut and into the bloodstream faster when their osmolality closely matches that of body fluids such as blood.
Osmolality is the concentration of dissolved particles in a fluid. Sports drinks contain dissolved minerals (sodium, etc.) and carbohydrates, whereas water doesn't, so water doesn't reach the bloodstream as quickly.
Sodium and other nutrients also play important roles in regulating fluid balance in the body. In other words, they help determine how much fluid enters into muscle fibers and other cells, how much remains in the blood, and so forth. Again, because sports drinks contain these nutrients, they do a better job of allowing the body to maintain optimal fluid balance, which is an important aspect of hydration that few athletes consider.
A third advantage of sports drinks over water with respect to hydration is that the sodium content of sports drinks stimulates thirst, so athletes usually drink more when they have a sports drink than when they have plain water.
Choosing the right sports drink
Not all sports drinks hydrate equally. Those that contain higher amounts of sodium are preferable, because they are absorbed quicker and maintain fluid balance in the blood and muscles better. Choose a sports drink that contains at least 15 mg of sodium per ounce.
New research suggests that sports drinks containing a small amount of protein may also hydrate better than conventional sports drinks. Protein is an often-overlooked nutrient that affects osmolality just as minerals and carbs do. Therefore the addition of protein to a sports drink has the potential to increase its absorption rate.
This was demonstrated in a recent study by exercise physiologists at San Antonio Catholic University in Murcia, Spain, and published in the Spanish Journal of Nuclear Medicine.
Twenty-four well-trained cyclists participated in the study. They were fed either of two sports drinks at rest and during a workout. Drink A was a conventional sports drink containing 15 grams of carbohydrate per 100 ml. Drink B contained 10 grams of carbohydrate per 100 ml plus proteins.
After 60 minutes of exercise, the researchers found that a significantly greater amount of drink B, containing carbs and protein, had been absorbed than drink A. These results indicate that a carb-protein sports drink may hydrate better than a conventional sports drink.
The addition of protein to a sports drink appears also to aid fluid retention. When a beverage is too dilute, it tends to pass quickly through the bloodstream to the bladder so it doesn't "water down" the blood and other body fluids.
New evidence suggests that the right amount of protein in a sports drink, in combination with the right amount of carbs and electrolytes, may boost fluid retention and help you hydrate better during exercise.
In a new study from St. Cloud State University, cyclists exercised until they lost two percent of their body weight and then consumed one of three beverages: a sports drink containing carbohydrate and protein in a 4:1 ratio; a conventional sports drink containing carbs and electrolytes but no protein; or water.
Over the next three hours, the investigators measured how much of each beverage was retained. Only 53 percent of the water was retained, versus 75 percent of the conventional sports drink and an amazing 88 percent of the carb-protein sports drink.
Other advantages of sports drinks
Sports drinks have other advantages over water for athletes and exercisers that go beyond better hydration. Specifically, the calories in sports drinks have been shown to increase energy and endurance, limit the immune system suppression that sometimes follows hard workouts, reduce exercise-induced muscle damage, and promote faster recovery.
Water is by far the most popular fluid choice during exercise. However, sports drinks actually do a better job of hydration, while also providing other benefits that water does not. Water is a great drink choice outside of workouts, but during exercise you're much better off with a sports drink. In this case, there's truth in advertising.
Check it out
You can read the original version of this article at http://www.active.com/running/Articles/Which_fluid_hydrates_best__Water_or_a_sports_drink_.htm
Thursday, December 10, 2009
Tuesday, November 24, 2009
Cautions on Running Barefoot
The barefoot running "craze" has been sweeping the country. While the book "Born to Run" by our friend Chris McDougal is a fantastic book (he does know how to tell a story, doesn't he!) I am concerned that some may jump too far, too fast into barefoot running and think that it is a silver bullet solution for..."everything" from better running form to increased performance to injury prevention. But, as Amby Burfoot said in his fantastic little book "A Runner's Guide to the Meaning of Life" there is no silver bullet solution; or, we must not search for false prophets.
"We search too much for false prophets...runners believe...that they are most likely to find success by discovering new baubles in the physical world...I disagree...Success comes from within. It comes from consistent dedication to core principles and values."
Success in running, as with all things, does take work and dedication! One shoe - or lack of shoes - won't by itself solve all issues. Here's a great article that was published on the Hammer Nutrition site by Al Lyman that has some great advice about barefoot running that I agree with wholeheartedly.
Running Shoes And Barefoot Running: Musings from a coach
Author : Coach Al Lyman, CSCS
Among the most common questions I receive from runners are those asking about different brands and types of running shoes, and how differences in design affect form and function. With the increasing popularity of minimalist lightweight designs including Vibram’s 5-finger shoes (which mimic the feeling of being barefooted), as well as actual barefoot running, now is a good time to share some thoughts on shoes, form, and function. While I am not a biomechanist or shoe expert, I hope these musings that come from my own practical experience and study, are helpful.
The questions I get usually follow similar themes: Is one shoe type or brand better than another? Should I try to change the way I run by changing to a different type of shoe? Should I be doing more barefoot running?
From my earliest days as both a runner and coach, I’ve always attempted to learn as much as possible about how shoe design and shoe fit relate to form, injury, and performance, especially for the average runner. Fast forward to this year’s National Strength and Conditioning Association’s conference in Las Vegas, where among the speakers I heard was well known PT and author, Gray Cook. Gray mentioned that after reading the book “Born to Run,” he was telling every runner he met to run barefooted exclusively. I sat there, somewhat stunned, at what I felt was a broad and perhaps haphazard recommendation, because I believed that while some runners could do well with barefooted running if they progressed smartly, many others who took his comments to heart might end up having more injuries, not less. They would inevitably try to do too much too soon, or suffer issues due to either a lack of running-specific functional / core strength or because of less-than “perfect” natural biomechanics.
That being said, I do believe many runners can benefit from integrating barefoot walking and running into their routine, as long as it is done in a controlled manner. I often program progressive barefoot workouts on the treadmill for athletes I coach, to help build lower-leg strength and dynamic flexibility. These sessions involve subtle and progressive increases in grade, as well as backward walking and running to build balanced strength. The ultimate benefit to these kinds of workouts is something we could all use more of: increased dynamic strength and flexibility, mobility, and resiliency of the lower leg and ankle, along with increased proprioceptive awareness and stronger intrinsic foot muscles.
Should you change the type of shoe you wear, or make wholesale changes to your run form based in part on shoe type?
While the book, “Born to Run,” inspired Gray Cook to tell everyone they should immediately start running barefooted, I do NOT believe it is smart to do anything that results in an instant and/ or arbitrary change in the way you run or the way your foot hits the ground, especially exclusively. Yes, there are things that each of us can do to improve or “tweak” our form, all of which could help us to become faster and more efficient, such as improving our posture, quickening our cadence, or driving our knee forward more while we drive our elbows back, to create more horizontal (not vertical) movements. Wholesale arbitrary changes however, are almost always a mistake, especially if done exclusively. The reason is simple and important: the way we move and run is a function of how we are uniquely put together as well as how our bodies have adapted to our daily lifestyle. Do we sit a lot and rarely stretch? Have we become immobile around the hips, lumber spine, and trunk? All of these factors dramatically impact how we move and function, and thus run.
TIP: In my opinion, the single best way to improve running form is to improve your hip and ankle mobility, and develop a stronger core and run specific functional strength. These attributes will lead to shorter ground contact time (desirable), a natural, not forced increase in stride length (desirable), and a more stabile pelvis during stance (desirable), all of which will improve your form and can reduce injury risk and improve efficiency and speed.
While it could be argued that a midfoot strike is optimal for efficient and fast running, and that more of the world’s best runners do land with a mid-foot strike, as of yet I know of no objective scientific evidence that says unequivocally that a mid-foot strike is “better” for ALL of us.
TIP: When you run, focus on loading your legs and body UNDER your hips, which will result in better posture, balance and less braking action. When you do this, inevitably you will land more mid-foot. The key is how you get there, and how you define a heel vs. a mid-foot strike, as notice I used the word “load.” Very often we see good runners whose heel touches first, but they are not “loading” the stance leg at that point. The best way to learn how to avoid loading the foot early is to work on gradually increasing cadence to 85- 95 stride cycles-per-minute, as well as improving hip mobility and strength.
Be extremely cautious if you decide to go out and buy a minimalist shoe thinking you can change the way you run, just by wearing that shoe. Doing that may shock your body into moving a vastly different way, resulting in compensatory changes and increased stress on tissues that may not be ready to handle that stress. That could lead to a much higher risk of injury if you progress too quickly. The same is true for barefoot running: a little can be beneficial – but a lot, especially progressed too fast, can end up causing injury, not preventing it. Most experts agree: only about 20% of the world’s running population have near ideal biomechanics and a neutral gait and can run barefooted or with a minimalist shoe without increased risk of injury. The remaining 80% fall somewhere off of that “ideal” baseline. Recently, in a conversation I had with chiropractic sports physician and injury expert, Kurt A. Strecker, DC, CCSP, he said: “minimalist shoes can often be a shock to the system. Most of us don't spend our entire lives barefoot. We've worn shoes, often not good ones, our entire lives. I wouldn't run 26.2 miles without training and I don't think it's a good idea to ask the kinetic chain of the lower extremities and lumbar spine to absorb the loads imparted by running with minimal support or cushioning, without significant preparation.”
Here are a few more TIPS that I hope help you in your search for the perfect shoe and stride.
How our feet impact the ground when we run involves different factors that are unique for each of us:
Poor posture, which leads to poor skeletal stacking and muscular stress.
Hip mobility or lack thereof, which greatly increases compensatory patterns and reduces your body’s ability to absorb and transfer energy via the stretch / shortening cycle.
Lack of frontal plane (glute medius/ hip rotator) balance and strength, which results in loss of stability and energy leaks.
Poor flexibility or elasticity in the quads and hip flexors, which puts the pelvis out of neutral and creates compensations elsewhere which reduce efficiency.
The point being, a change in foot wear or any other arbitrary change, without first addressing how strong and mobile your foundation is, is short sighted and may end up resulting in injury.
If you use orthotics due to a biomechanical issue that was identified by a foot doctor or PT, you should continue to wear them, but at the same time continue strengthening your legs and feet and improve your hip mobility, with an eye toward hopefully needing less support from these devices as time goes on.
Seek out a high quality running shoe store to purchase your shoes: My personal favorite is... Remember, you usually get what you pay for.
The road to faster, injury free running is paved with smart, diligent, progressive, patient, hard work. There is no easy way or quick fix to better running form, strength, mobility, or elasticity. Seek a path that avoids fads or quick fixes, and focus on established fundamentals. Become stronger, more mobile, more flexible, and train smart. In the end, you’ll run faster and be much happier.
Lastly, get feedback from an expert by way of a video running form / gait analysis...
You can read the original posting of this article at: http://www.hammernutrition.com/EN/EN66/ENissue66.html#running
"We search too much for false prophets...runners believe...that they are most likely to find success by discovering new baubles in the physical world...I disagree...Success comes from within. It comes from consistent dedication to core principles and values."
Success in running, as with all things, does take work and dedication! One shoe - or lack of shoes - won't by itself solve all issues. Here's a great article that was published on the Hammer Nutrition site by Al Lyman that has some great advice about barefoot running that I agree with wholeheartedly.
Running Shoes And Barefoot Running: Musings from a coach
Author : Coach Al Lyman, CSCS
Among the most common questions I receive from runners are those asking about different brands and types of running shoes, and how differences in design affect form and function. With the increasing popularity of minimalist lightweight designs including Vibram’s 5-finger shoes (which mimic the feeling of being barefooted), as well as actual barefoot running, now is a good time to share some thoughts on shoes, form, and function. While I am not a biomechanist or shoe expert, I hope these musings that come from my own practical experience and study, are helpful.
The questions I get usually follow similar themes: Is one shoe type or brand better than another? Should I try to change the way I run by changing to a different type of shoe? Should I be doing more barefoot running?
From my earliest days as both a runner and coach, I’ve always attempted to learn as much as possible about how shoe design and shoe fit relate to form, injury, and performance, especially for the average runner. Fast forward to this year’s National Strength and Conditioning Association’s conference in Las Vegas, where among the speakers I heard was well known PT and author, Gray Cook. Gray mentioned that after reading the book “Born to Run,” he was telling every runner he met to run barefooted exclusively. I sat there, somewhat stunned, at what I felt was a broad and perhaps haphazard recommendation, because I believed that while some runners could do well with barefooted running if they progressed smartly, many others who took his comments to heart might end up having more injuries, not less. They would inevitably try to do too much too soon, or suffer issues due to either a lack of running-specific functional / core strength or because of less-than “perfect” natural biomechanics.
That being said, I do believe many runners can benefit from integrating barefoot walking and running into their routine, as long as it is done in a controlled manner. I often program progressive barefoot workouts on the treadmill for athletes I coach, to help build lower-leg strength and dynamic flexibility. These sessions involve subtle and progressive increases in grade, as well as backward walking and running to build balanced strength. The ultimate benefit to these kinds of workouts is something we could all use more of: increased dynamic strength and flexibility, mobility, and resiliency of the lower leg and ankle, along with increased proprioceptive awareness and stronger intrinsic foot muscles.
Should you change the type of shoe you wear, or make wholesale changes to your run form based in part on shoe type?
While the book, “Born to Run,” inspired Gray Cook to tell everyone they should immediately start running barefooted, I do NOT believe it is smart to do anything that results in an instant and/ or arbitrary change in the way you run or the way your foot hits the ground, especially exclusively. Yes, there are things that each of us can do to improve or “tweak” our form, all of which could help us to become faster and more efficient, such as improving our posture, quickening our cadence, or driving our knee forward more while we drive our elbows back, to create more horizontal (not vertical) movements. Wholesale arbitrary changes however, are almost always a mistake, especially if done exclusively. The reason is simple and important: the way we move and run is a function of how we are uniquely put together as well as how our bodies have adapted to our daily lifestyle. Do we sit a lot and rarely stretch? Have we become immobile around the hips, lumber spine, and trunk? All of these factors dramatically impact how we move and function, and thus run.
TIP: In my opinion, the single best way to improve running form is to improve your hip and ankle mobility, and develop a stronger core and run specific functional strength. These attributes will lead to shorter ground contact time (desirable), a natural, not forced increase in stride length (desirable), and a more stabile pelvis during stance (desirable), all of which will improve your form and can reduce injury risk and improve efficiency and speed.
While it could be argued that a midfoot strike is optimal for efficient and fast running, and that more of the world’s best runners do land with a mid-foot strike, as of yet I know of no objective scientific evidence that says unequivocally that a mid-foot strike is “better” for ALL of us.
TIP: When you run, focus on loading your legs and body UNDER your hips, which will result in better posture, balance and less braking action. When you do this, inevitably you will land more mid-foot. The key is how you get there, and how you define a heel vs. a mid-foot strike, as notice I used the word “load.” Very often we see good runners whose heel touches first, but they are not “loading” the stance leg at that point. The best way to learn how to avoid loading the foot early is to work on gradually increasing cadence to 85- 95 stride cycles-per-minute, as well as improving hip mobility and strength.
Be extremely cautious if you decide to go out and buy a minimalist shoe thinking you can change the way you run, just by wearing that shoe. Doing that may shock your body into moving a vastly different way, resulting in compensatory changes and increased stress on tissues that may not be ready to handle that stress. That could lead to a much higher risk of injury if you progress too quickly. The same is true for barefoot running: a little can be beneficial – but a lot, especially progressed too fast, can end up causing injury, not preventing it. Most experts agree: only about 20% of the world’s running population have near ideal biomechanics and a neutral gait and can run barefooted or with a minimalist shoe without increased risk of injury. The remaining 80% fall somewhere off of that “ideal” baseline. Recently, in a conversation I had with chiropractic sports physician and injury expert, Kurt A. Strecker, DC, CCSP, he said: “minimalist shoes can often be a shock to the system. Most of us don't spend our entire lives barefoot. We've worn shoes, often not good ones, our entire lives. I wouldn't run 26.2 miles without training and I don't think it's a good idea to ask the kinetic chain of the lower extremities and lumbar spine to absorb the loads imparted by running with minimal support or cushioning, without significant preparation.”
Here are a few more TIPS that I hope help you in your search for the perfect shoe and stride.
How our feet impact the ground when we run involves different factors that are unique for each of us:
Poor posture, which leads to poor skeletal stacking and muscular stress.
Hip mobility or lack thereof, which greatly increases compensatory patterns and reduces your body’s ability to absorb and transfer energy via the stretch / shortening cycle.
Lack of frontal plane (glute medius/ hip rotator) balance and strength, which results in loss of stability and energy leaks.
Poor flexibility or elasticity in the quads and hip flexors, which puts the pelvis out of neutral and creates compensations elsewhere which reduce efficiency.
The point being, a change in foot wear or any other arbitrary change, without first addressing how strong and mobile your foundation is, is short sighted and may end up resulting in injury.
If you use orthotics due to a biomechanical issue that was identified by a foot doctor or PT, you should continue to wear them, but at the same time continue strengthening your legs and feet and improve your hip mobility, with an eye toward hopefully needing less support from these devices as time goes on.
Seek out a high quality running shoe store to purchase your shoes: My personal favorite is... Remember, you usually get what you pay for.
The road to faster, injury free running is paved with smart, diligent, progressive, patient, hard work. There is no easy way or quick fix to better running form, strength, mobility, or elasticity. Seek a path that avoids fads or quick fixes, and focus on established fundamentals. Become stronger, more mobile, more flexible, and train smart. In the end, you’ll run faster and be much happier.
Lastly, get feedback from an expert by way of a video running form / gait analysis...
You can read the original posting of this article at: http://www.hammernutrition.com/EN/EN66/ENissue66.html#running
Sunday, November 8, 2009
Run More Efficiently
Want to be a more efficient runner? Who doesn't? More efficiency equals less energy expenditure, bringing on more miles or at least less fatigue. These tips were posted on http://usatriathlon.org/pages/7713 by Ken Axford, the head coach of Fast-Tri Sports and a USA Triathlon Level I certified coach. Visit his website at www.fast-tri.com.
Focusing on these five elements of running can help you run faster and more efficiently.
Focusing on these five elements of running can help you run faster and more efficiently.
- Stride Length and Stride Rate The most common inefficiency in the average runner is over-striding. This is typically visible by a heavy heel strike and a low stride rate. The target stride rate for most age group runners is between 88-90 foot strikes per minute. (how many times one foot hits the ground per minute) By targeting this rate, (or higher) athletes will often shorten their stride to become more efficient and lessen strain on their joints.
- Foot strike This is very closely related to an athlete's stride. The optimal foot strike is mid foot or in some cases forefoot. A heel strike is the runner's way of putting on the brakes. This is also very hard on hip and knee joints.
- Arm movement Arms are an essential part of running. They provide balance and often additional power. Keep arms close to the body, elbows bent about 90 degrees, not crossing the center line of the body. Keep movements "quit" and relaxed.
- Body Position Forward lean or lack thereof can play a major part in efficiency. The best general thought to have while focusing on body position is: "Run Tall." This means run with your head high, looking 15-30 feet in front of you. Run erect with your shoulders back and arms at your side (remember #3). A slight forward lean of about 5-6 degrees is often optimal to assist in proper foot strike and cadence.
- Shoes Yes, shoes! This is one of the most often overlooked yet essential aspects of running well. Many foot shapes, gait types, and stride techniques require many different types of shoes. Buy your shoes from a reputable running specific store that will analyze your foot along with your run technique to offer an optimum shoe.
Friday, October 9, 2009
Adventure Racing Tip: Towing a Team Member
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
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
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
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