Music + Run = ?

I, along with many other runners, love to listen to music while we go on long distance excursions.  Heck even for my 5km warmup runs I love to have music so that my mind has something else to focus on besides the constant, repetitious strides.  Unfortunately, studies have shown that when listening to music, an athlete can increase their performance by 2.4%.  This increase in productivity lead to the banning of music devices for elite athletes, but recreational runners can use them still which I agree on completely.  A lot of recreational runners depend on their mp3 players since it keeps them company and motivated during their run.  Music has also proven to increase adherence to physical activity and further stimulate a positive attitude towards exercise.  These are two huge benefits that most running events are trying to promote... so why is there a debate regarding the use of musical devices during events?

Essentially it stems around your safety and the safety of other runners.  If your music is quite loud, you cannot be aware of your surroundings and if someone is trying to scream your name - you won't hear.  This also goes for when you are running in general - if your music is loud, you will not hear sirens, cars, or even people trying to warn you of possible eminent danger.  At Somersault Events, they do allow music devices, but you are only allowed to have one ear piece in, allowing you to still be able to listen to fellow runners or event coordinators. I remember at the last event, an attendant was trying to get the attention of a runner, but they had their music blaring with both ear buds in use.

How do you maintain your safety? Be smart.  Do not go out at night, wearing all black and have Lady Gaga blasting into your ears.  Save that for the middle of the day, and if possible, try to wear only one ear bud because then you can also be aware of your surroundings.  A company, One Good Earbud, offers 3 safe choices for athletes which fit securely and can withstand vigorous exercise!

Check out One Good Earbud for more information!

What should I eat post-exercise?

You just finished a high intensity workout lasting 1-2 hours and you are starving. Your body is craving something for energy because you have depleted its glycogen stores.  Your muscles are lined with micro-tears and you require the protein to reconstruct.  What are the best things to have?  Here is what science proves is best!

In a study conducted by Rowlands et al. (2008), they tested the effect of dietary protein intake after high-intensity cycling.  Their findings suggested that within 4 hours after exercise, the athlete should consume a meal high in protein and carbohydrates with some lipids.  In addition, the benefits of such a meal will not be seen within the first 15 hours, but in the 60 hours after the exercise bout. This finding is astonishing since many studies have not tested endurance and rate of fatigue almost 3 days after initial endurance trial.  This goes to show that it takes 3 days to fully recover and INCREASE your athletic potential.

Stevenson et al. (2005) conducted a study which illustrated which carbohydrates were beneficial to consume within 24 hours after exercise.  They concluded that a diet consisting of low glycemic index carbohydrates provided better recovery and increased endurance performance the next day while the high glycemic index carbohydrates did not.  They also further mention that the athlete should not solely concentrate on muscle glycogen resynthesis, but also protein resynthesis.  Roy et al. (2002) found similar findings which indicated that consuming adequate macronutrients after exercise can lead to less of a reduction in body mass and can also increase endurance performance the following morning.

Nasoko, Sacco, & Mawatari (2005) investigated the effects of amino acid supplementation on delayed onset muscle soreness (DOMS).  When amino acid supplementation was taken prior endurance exercise, and during the recovery period lasting 4 days, the supplementation seemed to attenuate DOMS.

So to answer the original question - what should I eat? By using the findings presented, one should attempt to consume a 'low glycemic carbohydrate rich - protein rich - moderate lipids' balanced post exercise meal.  This will allow for your body to resynthesize your muscle protein and your glycogen stores so that you will be ready for your next training session.  In addition, you need to rest and let your body recover as well (read my article on R & R here) so that these metabolic processes have enough time to occur. 

Here are a few examples for your post-exercise meals:

• Sandwich consisting of whole wheat bread, butter, ham and swiss cheese
• Whey protein powder mixed in milk with fruit (banana and berries are my favorites to add)
• Scrambled eggs with toast (Use peanut butter for added protein and healthy fats)
• High Fibre cereal (All Bran) with Milk
•  Cottage cheese with fruit
• Trail mix consisting of fruits and nuts.

If you have any more to add to this list - place them in the comment section below! 

References

Nosaka, K., Sacco, P., & Mawatari, K. (2006).  Effects of amino acid supplementation on muscle soreness and damage.  International Journal of Sport Nutrition & Exercise Metabolism, 16(6), 620-635.

Rowlands, D.S., Rossler, K., Thorp, R.M., Graham, D.F., Timmons, B.W., Stannard, S.R., & Tarnopolsky, M.A. (2008). Effect of dietary protein content during recovery from high-intensity cycling on subsequent performance and markers of stress, inflammation, and muscle damage in well-trained men.  Applied Physiology, Nutrition & Metabolism, 33(1), 39-41.

Roy, B.D., Luttner, K., Bosman, M.J., & Tarnopolsky, M.A. (2002).  The influence of post-exercise macronutrient intake on energy balance and protein metabolism in active females participating in endurance training.  International Journal of Sport Nutrition & Exercise Metabolism, 12(2), 172-188.

Stevenson, E., Williams, C., McComb, G., & Ora, C. (2005).  Improved recovery from prolonged exercise following the consumption of low glycemic index carbohydrate meals.  International Journal of Sport Nutrition and Exercise Metabolism, 15, 333-349

20 km Run Today

Since my half marathon is soon approaching (just over a month away), I thought it was a grand idea to attempt the distance.  I really just wanted to test the waters and see if I could sustain a run for that duration because I have yet to do a run that long.  My first attempt at such a run proved to be a real learning curve to myself and how I need to be prepared mentally to battle my goal of finishing the half marathon in under 1:30:00.

Firstly, I need to ensure that I do not go out guns blazing at the start.  I have learnt from previous attempts in distance running that the fastest out of the gates usually doesn't finish first.  I came to this training session today with the same mentality, going out strong but steady because this isn't a 5km distance - more like 4 times that.

Secondly, I really gotta make sure that I am plenty hydrated before i go out, especially in such hot and humid weather.  I feel that my hydration status throughout the run served a negative outcome.  I never drank anything during my run (even though I planned to swing by my house with 6km to go to grab a quick swig).  I feel the next investment I have is a fuel belt so that I am not relying on my current hydration status to maintain myself through the run.  after the 14km mark, I started to notice my sweat rate decrease significantly and my mind began to wander more than usual.  I also felt slight pains in my chest because my heart was working overtime to distribute blood because its volume had probably decreased.

Finally, I need to make sure that I eat something substantial about 60-90 minutes prior to my long runs.  Today was an exception because I was at work and all I could eat was a quick handful of trail mix about 5 minutes before I left for the run.  This ended up causing me to have some serious indigestion for the first half of the run.  Thankfully it stayed down, but I was prepared to let it all out...

I really think that if I eat something 60-90 minutes prior to a long run, and purchase a fuel belt so that I can maintain hydration, I can significantly drop my time. For the course I ran today, its length was 20.04km and I managed to finish it in 1:25:58.  That is quite decent but I know if I get my nutrition under control, I can bring that number down.  In addition, I wasn't fully exerting myself, this run was at a totally aerobic condition since I run with a heart rate monitor.  Only at the end of the run did my heart rate skyrocket since I was entering cardiovascular drift (heart rate increases since blood volume decreases in hot/humid weather... and my lack of liquid intake).  All in all I feel very confident in the results of my run, just wish I stopped at home before the last 6km... may have made it more enjoyable. Here is the elevation during my course as provided my Training Peaks:

It's a little bit of a flat course but with some decent elevations at the end.  Trust me, those uphills really suck after 18km of running... Hopefully I can make the next attempt under 1:24:00

Overtraining? What?

  Some of us train daily and constantly push our limits everyday. We go by the concept, "no pain no gain." Some of us even look past minor irritations in our body to workout. These minor irritations could be anything from slight pain in the foot to inflammation about the knee, but we are so motivated to workout and get better that we fail to realize what these problems may be. If one continues to train through the pain, these acute injuries may become chronic. Something which can be detrimental to our health.

  At BeginnerTriathlete.com, they have hosted a 2 part video lecture done by Dr. Mark Klion, NYC Triathlon co-medical director, on Training and Overuse Injuries. He explains perfectly how the body requires rest so that we are not constantly stressing our limbs and joints. He also gives insight as to how we can prevent overtraining through the use of our training logs.  Dr. Mark Klion suggests rehabilitation options as well and how we can manage our injuries for long term health.  The lecture is approximately 1 hour long but is well worth the watch!  Here is a list of the topics presented in his lecture (as stated by www.beginnertriathlete.com):

• Gradual onset of overuse injuries
• Equipment as a cause
• Rest as a treatment option
• Mechanisms of injury
• Weight training as rehab and prevention
• Injuries of bones, tendons, muscles and ligaments
• Acute vs chronic injuries
• R.I.C.E for injury management
• Activity and equipment modification
• Stretching and injury prevention
• Rest and recovery
• Overtraining syndrome
• Short and long term rest and recovery
• Rest and preventing sickness
• Sleep deprivation
• The breakdown of cartilage
• Glucosamine
• Chondroitin
• Supplementation
• Importance of a training log
• Massages, ART Therapy
• Bracing and Taping
• Activity modification
• D.O.M.S - Delayed Onset Muscle Soreness
• Iceing to reduce inflammation
• Calf Strains
• Iceing
• Gentle stretching when there is no pain
• Modifications (heel lifts)
• Alternate activities to allow healing (spin bike)
• Achilles tendonitis
• Shin Splints
• Non steroidal anti-inflammatories
• Physical therapy to treat muscular imbalances
• Plantar Fasciitis
• Runner's Knee - Patellofemoral syndrome
• IT Band Syndrome
• Rotator cuff impingement
• Stress fractures

Lecture:

Dr. Mark Klion - Training and Overuse Injuries

Part 1

Part 2

Healthy Hydration

To maintain proper function and metabolic reactions throughout the body, you need to ingest adequate amounts of water.  The human body is composed of approximately 75% water, which is accounted for differently between the various tissues.  Water is crucial for the body to:

•           Regulate body temperature
•           Produce saliva (maintain moisture)
•          Protect organs and tissue
•           Excrete waste
•           Carry nutrients and oxygen to cells
•           Lubricate joints
•           Moisturize the air in lungs
•           Assist in liver and kidney functions
•           Maintain blood volume

Water is very important so that your body can continue to function properly.  Minimal reductions in water ingestion can have serious consequences in your training and competition.   When you become dehydrated, your blood volume decreases as well, which can cause adverse effects for an athlete.  These consequences include:

•           Decreased amount of red blood cells going to the muscles
•           Decreased transportation of oxygen and nutrients (glucose, fats, amino acids)
•           Decreased removal of carbon dioxide and byproducts of metabolism
•           Deceased removal and transportation of lactic acid to the liver
•           Decreased transportation of circulatory hormones
•           Reduced cardiovascular function
•           Elevated heart rate
•           Improper sweating response
•           Decreased force and/or speed of muscle contraction

Another consequence of decreased blood volume is a decrease in blood flow to necessary organs such as the brain, heart, lungs and muscles.  Due to decreased blood flow to these major areas, athletes can suffer from moodiness, impaired cognitive function, decreased hand-eye coordination, headache, dizziness, dry mouth, and muscle cramping.  If you feel any of these symptoms, you may be suffering from dehydration.

Evaluate Hydration Level

Initially, if you can relate to one or more of the symptoms listed above, you probably are dehydrated.  Your body will also alert you when you are becoming dehydrated through the sensation of thirst.  Unfortunately, the body will not relay this message until you are 2% dehydrated which is late.  Your kidneys also respond to dehydration by reducing your urine output so that it can retain as much water as possible, which is a much faster response than your brain saying you’re thirsty.  So if notice that you are urinating less or notice a reduced volume of urine excreted, then you may be dehydrated. 

A simple way to evaluate your hydration level is to monitor the colour of your urine.  The lighter the colour of your urine, the better.  If your urine is anywhere from dark yellow to a brown colour, this can indicate that you are dehydrated.  There are two exceptions to this rule however. Firstly, if you take a multivitamin with high levels of B2, it can cause your urine to be bright yellow for the proceeding couple hours after ingestion.  Secondly, do not evaluate your urine colour in the morning since you have gone all night without ingesting water.

Maintaining Hydration

Most people take large volumes of water only a couple times a day, but still get the recommended total volume for the day.  This method of water intake is bad because by taking large volumes of water, you impair the thirst centers of the brain and induce a diuretic response.  You can test this yourself anytime, simply ingest anywhere from 500 mL – 1000 mL of water quickly and you will immediately have to urinate a few minutes after.  In actuality, you lose more water with this method of ingestion.  Ideally, its best to maintain water ingestion throughout the day in smaller doses.  Here are a few pointers to maintain proper hydration throughout the day:

•  Carry a water bottle with you and take sips, not gulps
• Try to avoid carbonated beverages (may cause  bloating and intestinal cramps)
• Do not include coffee or tea into your daily water intake, these are diuretics which make you lose water
• Drink plenty of water before AND after workouts.

Exercise and Water

During exercise, how much water do I actually need?  You can perform a simple test to find this out.  Weigh yourself before and after your workout and find the difference.  Be sure to wipe off any excess sweat with a towel before taking your weight after your workout.  What you are doing is measuring the amount of sweat loss which will give you a good indication as to the amount of water you should ingest during your workout.  For best results, ingest more water than what your test shows.  Furthermore, I like to add a bit of sodium to my water after workouts because as you sweat, you also lose sodium.  Simply add a dash or two of table salt to your water post workout can enhance your hydration levels since salt also makes your thirsty (IE: beer nuts and nachos make you thirsty due to high sodium content).  For workouts lasting longer than 1-2 hours, you should add salt to your water intake during as well to avoid too much sodium loss.

IN Conclusion - water is the best nutrient your body needs, is essential for life and the majority of our body is composed of it.  best of all - its does not contain calories!  I hope this review of water helps you all understand why water is so crucial for our performance as athletes.

Another Brick in the Wall

You just swam the fastest 1.5 km and are dead tired as you exit the water. Your legs are having a hard time understanding why you are trying to run to the transition zone. You stagger into the area and haphazardly find your bike while feeling a little dizzy. Your legs start to come to life as you mount your bike and fasten your feet into the clips. After a couple minutes on the bike your legs are alive!

You make your way back to the transition zone after a hard bike ride and a sore behind since your seat is made of practically no fabric. You dismount and your legs feel like your favourite snack as a kid – Jell-o. Your lower back is stiff and your legs seem almost as if they are not a part of your body. After a few minutes of easy running, your legs seem to be acting normal.

If this sounds like you when you are attempting to complete a triathlon, you are missing on essential component in your program. Your missing link is ‘brick’ workouts. Brick workouts are where you complete two or more disciplines immediately one after the other. The two most common brick workouts are swim-bike and bike-run since they are the specific transitions encountered in the sport.

Why are these workouts important and how will they help me during transitions? Simple. A pianist didn’t just pick up sheet music and play Mozart’s Symphony No. 25 the first time perfectly. It took time and progression to have his brain almost ‘go through the motions.’ After years of practice, the pianist is capable of playing the piece without the assistance of sheet music; his fingers making the keystrokes instinctively. By doing brick workouts, you are teaching your brain how to adapt to the new requirement.

As you make the transition from swim to bike, your body needs to direct the blood to the lower extremities. During the swim, most of your blood is allocated to your upper body since it is doing most the work while your legs are fluttering. As you exit the water, you are telling your legs to run to the transition, but the nutrients you require to do such a task are all situated in your upper body. This delayed time to shunt blood to the working tissue is when you feel the most discomfort.

The second transition, bike to run, is most excruciating. Even though roughly the same muscle groups are active in each discipline, posture and gravity play a significant role in why your legs feel like rubber. In a study conducted by Haworth et al. (2010), they noticed that the range of motion about the knee joint during running was less in individuals who didn’t do brick workouts. Furthermore, you arch your back while on the bike, therefore once you straighten out for the run, it seems stiff.  Your breathing rate and depth of breath increases as you go from cycling to running because you are working against another factor – gravity. Running is the most demanding component of the triathlon and requires increased oxygen uptake (nutrients) to accomplish the goal. Many athletes who do not perform brick workouts hyperventilate during transition since their bodies do not adapt efficiently.

By incorporating brick workouts into your training program, you can make your body more efficient and effective during transitions. Your training needs to be sport-specific to obtain your greatest personal performances. By doing brick workouts, you facilitate your bodies adaptation process since it learns through experience. You will be able to shunt blood faster to necessary tissue, you will increase range of motion about your joints, you will decrease your chance of hyperventilation, and your body will not feel the same amount of discomfort when it completes transitions.

The biggest thing for effective brick workouts is the keep the transition between disciplines short.  Do not take a long rest period between the two sports because that will cause your body to return a physiological state similar to after a warm up.  My suggestion is to have everything setup for your next sport (IE bike, helmet and cleats prepared, or shoes and hat) and do not spend time changing clothes.  Try to keep the transition between sports under 10 minutes in duration, with 5 minutes being optimal.  In a race setting it will be much quicker depending on your goals or fitness, but the objective with brick training is to teach the body to adapt.  This takes time, so your first few brick workouts will result in discomfort, but as you progress it will be less.

Remember, practice makes perfect. Adding another brick to the wall may even allow you to accomplish personal bests.

References


Haworth, J., Walsh, M., Strang, A., Hohl, J., Spraets, S., Wilson, M., & Brown C. (2010). Training for the bike to run transition in triathlon. International Symposium on Biomechanics in Sports: Conference Preceedings Archive (January 2010).

Learn to Swim with Mr. Smooth

Do you need help with your freestyle technique when swimming? Do you have a problem controlling your breathing?  Are you afraid of the water?  I have a solution for you!

Mr. Smooth is the perfect swimming template for a beginner trying to learn the basics.  He is also great for intermediate and advanced swimmers trying to perfect their technique.  Swim Smooth, creators of Mr. Smooth, have a huge collection of ‘know-how’ articles filled with tips and tricks… but that’s not all.

The real deal is in their free application which shows you a proper technique for freestyle swimming, demonstrated by none other than Mr. Smooth himself.  This application shows a constant animation of Mr. Smooth swimming freestyle, but it does more.  You can choose between 7 different viewing angles and vary his stroke rate to see the technique fast or slow.  Mr. Smooth demonstrates proper arm movements and one of the most difficult techniques to master (in my opinion) bilateral breathing.  One more thing, did I mention it was FREE? They do offer a Pro console version which has more views, extra clarity, and kick timing, but is designed for coaches wanting to further explain techniques to clients.  The free version is a good starting point for anyone and I have obtained much useful information from the application and their easy to understand 'know-how' articles.

Visit Swim Smooth now to download your free application and become a more efficient swimmer today!