Running on Empty - Runner's World

  Many people assume that weight loss is inversely related to becoming a faster runner.  How it may be true that shedding a couple extra pounds may make you faster, just like making a sports car lighter, it needs to be done in a smart manor so that no harm is done to the body.  In a recent article published on Runner's World, author Caleb Daniloff explains disordered eating and how it can impede on ones athletic abilities.   Disordered eating varies from the eating disorders since food intake is not manipulated to combat depression or underlying psychological issues. Disordered eating is characterized by the elimination of food groups in ones diet, the replacement of meals with smaller ones, constant weighing, and compulsive exercise or feeling the need to exercise after having a 'cheat meal.'

  Caleb also recounts people's stories while the suffered from disordered eating.  Below is an excerpt of the recounts for Proctor, the captain of the Boston University Cross Country team:

A junior U.K. champion in the 800 meters, Proctor was recruited to BU on scholarship. Tall and naturally slim, after touching down in Boston in fall 2004, he embodied the "freshman 15," and then some. By mid-November, his weight had gone from 145 to more than 160 pounds. One day, Proctor's coach ribbed him about his affection for American cuisine.

"It was totally innocent, the way guys joke with each other," Proctor later told me. "But then I thought about it. My clothes don't fit the way they used to. And once I weighed myself and processed it, I felt like a failure. If putting on weight makes you slower, then I'm letting the team down. I'm failing at my job."

So just like that, Proctor all but cut out breakfast and lunch–disordered eating. "Any food that had very low to zero fat got a check mark," he says. "Anything that had more than one or two grams of fat per serving was out. Fruit was on the list until I found it had really high sugar."

He worked himself down to 500 calories a day, and within a couple of weeks, he'd shed almost 20 pounds. Not for a second did he see this as abnormal. "Track is so focused on numbers; you run your repetitions at this time, your recovery at this time," he says. "This just seemed like an extension of that."

Proctor was determined to break a school record, and every hunger pang confirmed his dedication to that goal. Soon, he was seeing the shaved-down numbers on his stopwatch. Like a greyhound chasing a mechanical rabbit, he kept pursuing that next ounce, that next half pound. By mid-December, the six-foot freshman stood a gaunt 133 pounds. Still, he scrutinized his reflection pinching a quarter inch of skin, convinced it was fat.


To read the full article, click the link below.

Running on Empty - Runner's World

Ironman TV Show - Episode 1

4 Ways of Improving Aerodynamics on your Bike

Cycling is more than just mashing the pedals one after the other.  There is a science behind efficiency on a bicycle and it can be explained through physics.  Elite triathletes such as Simon Whitfield and Craig Alexander do not just spend endless hours on their expensive bikes becoming efficient, they have some aid from science.

The optimal goal of any triathlete is to be as efficient as possible and to decrease overall energy expenditure. They can do this through proper technique and strength, however some efficiency can be bought if you desire.  By understanding aerodynamics with regards to cycling, one can make subtle equipment changes that can shave time of your bike time.  Firstly, I will outline the fundamental property of aerodynamics with respect to cycling which may seem all too familiar.

Drag
Drag is the force acting in the opposite direction on a solid object.  The goal of increasing aerodynamics is reducing ones drag.  As you and your bike are moving, you are constantly colliding with air particles.   If the contours of your body to not facilitate the movement of air particles to the opposing side of your body, you have increased drag.  Drag can be influenced by 3 things:

1. Frontal surface area
2. Surface texture
3. Shape of the object

By improving one or all of these areas, one will become more efficient on the bike as it will take less energy to travel the same distance. So how do we go about manipulating one of these?  Here are 4 ways to improve ones efficiency during the bike leg and increase your potential for a stronger run thereafter.  

1. Proper Bike Fitting

Seems simple enough, but some riders skip out on this which may be the limiting factor in their performance. Bike fittings are usually free when you purchase a new bike or can cost you anywhere from $100 and up depending on the specialist conducting the fit.  Proper fitting can improve your efficiency during every pedal stroke and improve aerodynamic positioning, just be sure to ask the technician!

2. Aerobars

Whether you purchase clip on aerobars or a full assembly with a base bar, aerobars can decrease your drag be reducing your total frontal surface area.  I highly suggest getting a bike fitting after purchasing aero bars as your riding position will change drastically, perhaps increasing your energy expenditure.  

3. Aero Helmet

You may look like an astronaut wearing one of these, but it will surely be one of the most rewarding when looking at its value.  Costing anywhere from $200-500 for a decent aero helmet, it can decrease your drag by almost 8% which is equal to a savings of 35.2 Watts (Sidelko, 2007).  

4. Thick Rim Wheelsets

These wheels are designed to slice through the air and reduce the amount of turbulent air flow.  Costing as low as $500 for a used set (and I mean truly used), they can be another means of decreasing drag and increasing aerodynamics.  However, this modification comes at a price.  These wheels are great in still air or a headwind, however If you have a deep rim wheelset (50-100mm) then you may suffer being blown over in crosswinds.  For greater detail on the advantages of aerodynamic wheelsets, I refer you here.

 

5 Superfoods for the Endurance Athlete

When training for any type of sporting event, the equation for results is identical.  It follows a simplistic balancing act of 3 components; Nutrition, Training, and Recovery.  An imbalance in any of these compartments can be harmful to ones overall fitness and performance.

In my personal opinion, the most important components for optimal performance are recovery and nutrition.  After a long, hard race around a track in a Ferrarri, is it best to refill the tank with ethanol fuel and not let the engine cool down?  Or is it best to fill up the gas tank with high octane fuel and check under the hood for any necessary adjustments?  Through taking the extra time to allow any damage to heal and refueling your tank with quality sources, you can increase your potential performance gains.

You are what you eat is the honest truth.  So today I am going to present to you 5 Superfoods which can be added your diet to increase recovery and performance. 

By definition, a Superfood is highly nutrient dense, may contains phytochemicals, and has health related benefits.  They usually contain little to no negative health consequences such as high fat content or ingredients which are difficult to pronounce.  The 5 superfoods listed below form naturally in the world (not artificially made) and can be found at local grocery stores!

Ginger

Raw ginger root

Ginger has been shown to reduce inflammation, increase circulation, and aid in digestion.  The major seller to an athlete is its power to reduce inflammation - a physiological process every athlete battles.  Futhermore, ginger increases circulation and reduces the absorption of bad cholesterol (LDL) by the small intestines.  This white stalk can be found in grocery stores raw and be used as an ingredient in salads and dressings.  Also, ginger can be found in drinks (Ginger Ale, Ginger beer) however the added sugar and alcohol content are not too beneficial.

Maca powder

Maca

The major role maca plays is in hormone regulation, specifically the adrenal glands.  This natural supplement helps to relieve stress in the body, allowing to recover better and faster.  Maca powder contains important micronutrients such as calcium, vitamins B1, B2, and B12.  Furthermore, it contains fatty acids which assist in the functioning of the immune system.  One teaspoon of Maca powder a day may keep the doctor away.

Chai Seeds

Chai seeds

The origins of the use of chai seeds for endurance energy dates back to the Mayan hunters during their long treks.  In 1 ounce of generic chai seeds, there is 9 grams of fats, 12 grams of carbohydrates, and 4 grams of protein equaling 137 calories.  But wait, there's more!  Not only are chai seeds packed with energy and 11 grams of fiber, they normalize blood sugar levels and prolong hydration.  These seeds can carry up to 10 times their size in water allowing for greater retention of water and electrolytes.

Quinoa

Quinoa

Quinoa and chai share similar origins as fuel for hunters and warriors during prolonged bouts.  In addition to its high energy content and potential to increase stamina, it is also a complete protein containing all 9 essential amino acids.  Furthermore, it contains high levels of folate, magnesium, phosphorous, iron and thiamin making it one of the best grains in the world for endurance athletes as a substitute for rice.

Kale

Kale leaves

This leafy green sure packs a punch.  Kale contains antioxidants which halt the formation of free radicals during aerobic exercise.  It is high in iron which is vital for the formation of hemoglobin in red blood cells (the oxygen transporter) and proper liver function.  Kale can also lower ones cholesterol levels and has anti-inflammatory properties.  Substitute romain lettuce with kale to truly make your salad nutrient dense.

Next Race? Canadian!

So after much deliberation, I have decided to take part in The Canadian Iron 113 triathlon which takes place on September 1st at Mooney's Bay.  After finishing my 70.3 Ironman less than 3 weeks ago... I have been itching to try the distance again.  I thought best to stay local this year and attempt something in my community.  Although it is not an Ironman sanctioned 70.3, it is still the identical distance however on much flatter ground than Mont Tremblant.  If anyone has ever taken part on Sunday Bike Days on Colonel By, they would know exactly what I mean about the bike leg of the race.

The only downside to this race is that it consists of many loops.  The bike leg is comprised of 6 x 15km loops along Colonel By while the running courses is made up of 3 x 7km loops.  This will make for easy monitoring of laps and fatigue levels, however highly repetitive scenery.  All I know is that by the end of 2012, I will complete this distance in under 5 hours.  It was my goal and it will stay like that.

Additionally, I have recently purchased my new racing machine - a Cervelo P2.  A much needed upgrade from my Scott Speedster S10.  In the coming week, I shall upload a few pictures to show you its setup.

Mont Tremblant 70.3 Recap

"Nick! Wake up! it's 4am!"

These were the first words I heard on June 24^th, 2012 when I embarked on my first triathlon – Mont Tremblant’s 70.3 Ironman. The first round of my support staff, my father, was anxiously waiting for me to prepare for what has been in the works for over 170 straight days.  The sound of his voice waking me up was synonymous to when he would wake me up for school – only this time the exam was pass or fail.

By 5am I was at the base of Mont Tremblant alongside my father with gear bag and wet suit in hand. Words cannot describe the emotions I was going through as I entered the body marking area.  My bib number 195 was affixed to each shoulder and my age on my left calf.  At that instance I felt like a true triathlete, more so than when the Ironman athlete bracelet was secured around my right wrist during registration.

I entered the transition zone and setup my white stallion for the 90km trek we had ahead. I filled my Pure Iron nutrition bag with gummy bears and a Honey Stinger Wafer. On the ground, my Newton Running shoes and two Clif Bar Gel Shots to supply me with energy for the 21.1km run thereafter. I did my final checks of the transition zone, located entrances and exits, and engaged in conversation with fellow athletes who were about to conquer 113km continuously with 3 different modalities.

At 6:20, my girlfriend came down from sleeping in to wish me all the best and see me enter and exit Lake Tremblant on my first open water swim. All three of us ventured towards to swim out located at the Tremblant Beach and Tennis Club where I would change into my Aropec Triathlon Suit branded with none other than Pure Iron Athletics and TriathlonCentre.com, my sponsors who have assisted me throughout my endurance adventures. It fit perfectly and did not give any difficulties when trying to slip into a wetsuit thereafter.

The Snowbirds filled the sky with their brilliance to open the Inaugural Mont Tremblant 70.3 Ironman 2012.  With the sound of a cannon – the elite athletes were off at 7am. I entered the swim out section for my wave start; 5 minutes after the elites had taken to the water. By the time I started the swim, it was amazing to witness the elites almost nearing the turnaround; true breaded athletes. I entered the water with hopes of finishing since I knew my weakness was swimming and that open water swimming was far different than swimming countless laps in a pool. 

Once I could not see the bottom of the lake, I hesitated and panicked, I couldn’t continue my perfect freestyle technique I had practiced countlessly in pools.  I had to keep my head up for the remainder of the swim since once I attempted to duck my head in I would panic and drink the most fowl tasting water.  I swam 1.8km with my head up and knew that at some point I would be standing up again on land. 

When my fingertips could feel the beach, I was elated. I stumbled out of the water and began stripping the wetsuit off. I saw my Dad and girlfriend smiling as I came out of the water unharmed. I knew I had conquered one fear, and the two last events were my strongest fields. I ran the 500 metres to transition and began suiting up for the 90km journey.

My first mission on the bike was to refuel my body. The Aropec Trisuit dried considerably quick (within the first 15km) while I drank water liberally and inhaled my Honey Stinger Waffer. Within 20 minutes or so into the bike course, I was sufficiently recovered from the grueling swim that I could start making some gains on my position. I came out of the water 1581^st out of just over 2100 people therefore needed to make up for lost time. 

The bike course was amazing.  It was the perfect blend of uphill climbs and death defying descents. I was zipping past people constantly on their $6000+ triathlon specific bikes while I slalomed through athletes on my Scott Speedster S10 with clip on aerobars. The first portion of the bike course was along a large section of highway 117 that had been closed for this inaugural event.The line of triathletes extended long into the distance, however it did not discourage me in the least. We went downtown of St. Jovite where the streets lined with enthusiastic spectators. As we made our way back to Mont Tremblant, I climbed more positions and knew what was in store for the final 2/3rds of the course.

Chemin Duplessis is a fearful hill when ascending, but feels like a roller coaster as you make your way back to the base of the mountain.  We climbed single file up this monstrous hill at no record breaking speeds. It was a true testament of strength, endurance, and skill. I spent most of my ascent in my small sprocket and keeping my cadence high to save energy for the powerful descent. When I reached the turnaround point at the top of the hill, I smiled knowing that the ride of my life was about to begin. As I mentioned, the descent is similar to a roller coaster with high speeds and sharp turns that would make any stomach queasy.  If I had wings, I would have more than likely obtained lift off. My Cateye odometer was reading speeds between 60-67km/h throughout the beautiful descent.

As I neared transition zone I felt great and deserved to as the running time was for my race was 3 hours and 35 minutes. I had gained considerable distance on the bike leg - actually putting myself in the upper half of the group (818 overall). Best of all, the Aropec Trisuit served great for the 90km ride as I did not suffer any discomfort in the saddle!  My hamstrings were a little tight, but nothing that would impede me on completing the run. Heck, I had completed a Marathon just over a month prior with a time that qualified me for Boston 2013 so I was confident to finish. I racked my bike in record time, placed my helmet on the ground, slipped on my Newtons and grabbed my gels. I was off for the last 21.1km of this adventure.

The start of the run had us enter Tremblant village where citizens sat in their front lawns with garden hoses showering the roads. The mist served as a well-deserved treat after  90km in the sun. After about 4km, we entered a man made gravel run path for the remainder of the run. This gravel served uncomfortable to my feet and gave me considerable pain.  I had to stop 3 times just to take off my shoes and let my feet feel normal again. I kept reminding myself that I was in the home stretch and nothing was going to stop me now. I had spent 170 days training for this one event, I conquered my first ever 2km open water swim less than 3 hours prior, and I just biked 90km in fashionable time, a little discomfort on the bottom of my feet was not going to stop me.

One of the most memorable portions of the run was when I passed a fellow athlete I knew personally at about the 10km marker on the run.  I knew he had prior experience in triathlons and had competed in the Mont Tremblant Olympic Triathlon a few weeks before. We each had started at the same time that morning, however his experience in open water gave him the advantage.Throughout the race I had made it my goal to catch him and I did just then and there. As I caught up to him I patted him on the back and we exchanged congratulations for making it thus far. His words thereafter made me feel like a true triathlete, ’Finish strong.’

I counted down the distance as I passed the markers, ‘109 down, 4 more to go.’  When I saw cobblestones beneath my feet  I knew I was within the last 500 metres. I entered the last stretch of the race while spectators lined the barricades. I was overcome with emotion and began to tear up slightly. As I made my way down the hill towards the finish, I looked left to right trying to find my support group. A big thumbs up from my father and the largest smile on my girlfriends face was all I needed to sprint my way to the finish, and the aid of a downhill slope.

I passed the historic plants aligning the Ironman 70.3 arch with delight. I had managed to come back from 1581^st place out of the water to 472^nd overall. I dreamt about this moment; however nothing can truly simulate the real thing. As I passed the finishing arch, I became a triathlete and a 70.3 finisher. Theses credentials stay with you for life, and no one can ever strip you of them. I finished the 70.3 strong and to the best of my abilities at the time. As I made my way out of the athlete’s quarters, I reunited with my support group. After they all congratulated me, I took a second to thank them for being up early this morning and watching as I pushed the limits of my physical capabilities.

I was happy to have had the experience in Mont Tremblant which will be hosting the 70.3 and Ironman events for the next 4 years. It will also be the go to destination for triathletes wishing to train during the summer months. In such a scenic location, it is a great place to train and rest as I spent the days preceding the 70.3 training in the environment.

I want to thank Triathlon Centre for all their support during my journey which began last September when I met Jimmy. Without their excellent staff and products, my dreams of becoming an Ironman would have busted last year. I am confident to say that their product line is by far nothing less than exceptional for any triathlete. I look forward to continue training and racing with confidence that Triathlon Centre will support me throughout my future endeavors. 

70.3 Mont Tremblant

The day I have been counting down to for the past 200 days finally came.  I had been excited up until yesterday when I attempted my first ever open water swim.  I was in fear of drowning out in the middle of the water with no hope of survival.  Needless to say, I am writing this after I completed my very first Triathlon - a Half Ironman.  Although my goal may have not been met, I still set myself a time to beat.

So without further a-do, here is my day overall:

My biggest fault in this event was my swim.  I honestly never had experienced an open water swim before and that was my largest let back.  Although my swim was not the greatest, I was able to make up considerable ground on the bike and run portions.  I actually passed over 1000 participants in total from the point I got out of the water to the end of my run.  In my age group alone I gained 22 positions.  Therefore after such a great experience, I learned my limitations at said time and will definitely try to get better for next time.  Yes, there will be a next time.