About a Dog...

Yep, I stole that title from a 2003 comedy which looked at the relationship between pets and their owners.  I have to be honest with you...I've never watched it.  

I am taking a break from my performance related posts to share with you a little bit, about a dog...

As I sit and write today, my eyes are filled with tears.  You see, today my wife and I said our final goodbyes to a part of our family...our dog Chloe.  I say our final goodbyes, because I think we have been saying goodbye to her for sometime now - knowing full well that her life was drawing to a end sooner than we would have liked.

We never want our beloved pets to pass away, yet we don't want to see them suffer either.  I have always said that I would not let Chloe get to the point where I knew she was suffering.  The decision is never an easy one, but I think it's even tougher when you look at them and see that they still have life in their eyes...even though their bodies are beginning, the often times, long process of shutting down.  It was time.

There are people out there who just aren't dog people...or pet people for that matter.  They wont truly understand the deep loss that those of us who become so connected with our pets feel...and that's okay.  I know it may seem strange to some, to hear me say (or read it actually) that I loved my dog, and I mean truly loved.  It sounds weird, I know.  But truthfully, after seventeen years, she was part of our family.  

Like any other member of our family, we laughed with her (sometimes at her), we cried with her, and sometimes to her.  We talked to her, and she 'spoke' back to us...on command even.  She protected us, and provided a sense of comfort for my wife when I was at work.  She was a hiking companion, and someone that you could talk to, without having to worry about what she thought...although I have to tell you, there were times when I would swear she knew exactly what I was saying to her.  

There were times when she would do things like reach out with her paw, and place it on my hand when when she clearly sensed something was wrong.  There were times when she would just walk up and rub her head into whatever part of my body was the easiest to access, then roll over and look directly in my eyes, as I talked to her.  

She was a great athlete in her day...extremely fast and agile.  When she was younger, she liked to run directly at me, and jump right up into my arms.  She was very trusting of me...allowing me to hold her in my arms while she would lie on her back and relish in the attention she was receiving.  She was also a great little hunter.  If I remember right, Chloe racked up seven or eight confirmed kills...yep, she was a packrat hunter extraordinaire!  I would flush them out, as she sat back just waiting for me to give her the command to 'get em!'  And get-em she did.  Often at great personal sacrifice and pain, as those little rats dug their big 'ol chompers into her flesh, in their last great act of defiance.  

I will miss those times.  I will miss her.  

I chose to be with her right to the very end.  I wanted the last thing she saw, to be my face.  As the euthanizing medications coursed through her veins, I stroked her fur, whispering to her what a great dog she had been, and how much we loved her. 

Five Flats, Two Bikes Broken...and a Third Nipple?

Back when I took creative writing in High School, I was told that the title is a story's first impression...so make it a good one.  Hey...what can I say.  When you throw the word nipple in the title, it's bound to make an impression...right?

Today the Ride 430 Challenge team suited up - actually cyclists like to call it kitting up - who am I to make fun of that...when I get suited up to go into a fire, we call it getting turned out...everyone's got their own thing.

Man, I've only typed two paragraphs, and I'm already off track!

So anyway, like I said...we kitted up early this morning for another crack at, what has now become quite a nemesis...The Sunflower Ride.  Those of you who do not live in Arizona may not be familiar with the 'quaint' little town of Sunflower - think Breaking Bad, only in Arizona.  You know...meth labs and stuff?  

The ride to Sunflower, for us anyway, always begins south of Sunflower...usually 30 or 40 miles south of Sunflower.  Today our ride began in Mesa...east Mesa to be exact...so closer to 50 miles today. 

Our road to Sunflower

Once again we were joined by USAF Sgt Ryan Pinney, and his trusty hand-bike...which if you remember from my previous post, about our first attempt at The Sunflower Ride...Ryan's bike broke.  You may also remember that Ryan's bike is equipped with a push bar so that other riders can provide some assistance when the terrain begins to rise...or you take on a nasty headwind...or both.

And yes...if you just said to yourself "I bet today they had both" then you would be 100% correct my friend.  

I think it is important to share something with you...a little insight to the man I used to be.  You see, I used to be one of those riders who, if the wind was blowing, would quickly decide to go back inside and find something else to do.  Now however, I just sigh a little sigh, and tell myself to suck it up...then I start pedaling.  There are those days when you know that you should have gone with your first instinct...you know the days, right?

Today, the wind was ominous (for me anyway).  After about 45-minutes of riding, our course took a turn...to the right, but also for the worse.  As we began making our way northeast on the Beeline Highway we were greeted by a stiff wind which slowed our pace significantly, and required us to provide some early assistance for Ryan.  I think we averaged somewhere in the neighborhood of about 13 miles per hour...pretty stinkin' slow!  It was just a constant battle against the wind, combined with the steady uphill trend.  Once again, Ryan proved to be the strongest and most determined rider out there today.

Along the way, our team encountered our first flat tire...which by the end of the ride, totaled five...from what I heard.  One of our 'Ryan Pushers' stopped to assist with the first flat, and we didn't see him again for quite a while.  The next flat took out another of our 'pushers', which meant some other riders needed to step up...and that they did! Thank you guys, because I was having a bad day...that just kept getting worse.  Ryan ended up with a flat as well, and from what I understand, there were at least two more.

So, that's the flat tire part, now let's move on the the broken bike part, shall we?

Ryan's bike broke again.  Yep...it's The Sunflower Ride, I'm tellin' you!  Once again, the shifter cable on Ryan's hand-crank setup began fraying severely.  It may have broken all the way through, but I am not sure.  It was bad enough however, that the decision was made that Ryan wouldn't be making the ride back to Mesa...not on his bike anyway.

Ryan's ride hone

So that's broken bike numero uno.

Broken bike numero dos was the result of a horrible crash...which by the way broke a beautiful carbon frame, clean through.  I've been on the wrong end of a crash that was bad enough to break a carbon frame  (you can check out the details here, and here) and let me tell you...it's no fun.  

Our Ride Captain was the unfortunate rider that crashed today, as he was descending into a valley, just four miles south of our destination - Sunflower.  At the bottom of the descent is a bridge, that spans a narrow canyon, before the road once again rises, presenting riders with a steep climb into Sunflower.  At the transition between the road and the bridge, there are a two or three areas where the asphalt has been pushed up, creating some little 'speed bumps'...pretty severe little bumps actually.  On our last attempt at this ride, I was fortunate enough to spot the bumps ahead of time, and simply hop over them.  Our Ride Captain however, was not so fortunate.  He hit them at a speed that was surely in excess of 30 mph, which caused him to lose control of his bike, and slam into both the guard rail and pavement.  Fortunately, he was able to walk away from the accident with what appeared to be a little road rash, and some bumps and bruises.  It could have been much, much worse, had he been thrown over the guard rail.  Thankfully, that was not what happened.

Alright.  Broken bike story...check.

Now how about that third nipple?

Alright, it's not really a third nipple, but it kind of looks like one right now...only it's not next to the other two.  I told you that Ryan's bike broke...or was breaking.  So at the spot where our rider crashed, the team brass...you know, the guys who are way above my 'pay-grade' so to speak, made the decision to call that spot our turnaround point.  It was time to head home.  The injured, the not feeling so well, and Ryan, were going to be transported back to our starting point, while the remainder of the team would continue the ride...only we would not be heading to Sunflower...like I said, we were going home.

The view from our turn-around point...just shy of Sunflower...and possibly Heisenberg!

I was helping load bikes and Ryan's wheelchair into the back of our SAG pickup, when I got shot.  Well, it felt like I got shot anyway.  Apparently when I had my arms extended, helping to place the chair in the truck, a rather large wasp decided to land on my left side, just below my armpit.  When I lowered my arm, that little bugger decided he was being attacked, and instinctively fought back with the only weapon at his disposal...his stinger.  

I felt three distinct, separate stings, as I quickly did the frantic 'what the heck is going on here' (I may have screamed like a little girl...I've done it before) swatting and flailing of my arms.  I noticed a huge wasp was attached to something...my skin!  The wasp was actually trying to fly.  I know this because I clearly say it's outstretched body, and its little wings flapping away.  The problem was that it wasn't going anywhere...because it was stuck to my jersey.  The more I swatted the more it's little weapon went to work.  Finally, I was able to brush it away, but not before it pumped me full of its fiery venom, which contains hyaluronidase, an enzyme which breaks down the barrier between cells, helping the venom to spread.  My armpit was on fire!  

I am somewhat hypersensitive to bee stings and other bites like ants and mosquitoes, so I wasn't sure what to expect from this little encounter with my friend the wasp.  Like every good Paramedic, I DO NOT travel with an epinephrine pen (maybe I will in the future), so I said a couple quick prayers that I would not have an anaphylactic reaction to the venom.  We hopped onto our bikes and began our long journey south, up and over the mountain passes that we had just made our way north on....headed for home.

It wasn't long before I began feeling the secondary effects of the nasty little insect, as my entire left arm became numb within just a few minutes.  I was waiting for my airway to swell up, but the good Lord kept me breathing!  After what felt like an eternity...actually only about an hour...we reached a stopping point to take a breather, and refill our bottles and nutrition.  It was there that I made a difficult decision...difficult for a guy who hates to quit, and considers it a failure.  I chose to catch a ride home with our SAG team.  As disappointed as I was in myself, I knew it was the smart choice, as we still had 18-20 miles to go, in temperatures that were rising above 100 degrees.  

A shot of my 'third nipple'

And another, about 2 hours later, as the redness began to 'travel'

To quote one of my team mates, "Sunflower 2, Ride 430...Zero".  We will be back Sunflower...we'll be back!

We'll be back!

The 3M Blend...An Absolute Must Have

When I first began competing in 12- and 24-hour mountain bike races, I thought I had my nutrition dialed in...man was I wrong.  I was taking advice from people who really had no formal education in nutrition or human performance.  Their advice was purely anecdotal, and was based on what had worked for them in the past (maybe only once, as I would come to find out later!), what they had read in some magazine, or what someone else had sworn was the end-all, be-all method for improving performance.

This kind of advice included things like eating potato chips, cookies, candy, and the like...both before and during the race.  I tried these methods to no avail...I still had problems with fatigue and severe muscle cramping.  I decided I needed to use my education regarding performance fueling, and step up my game...er, my race, actually.

I began to employ high performance eating strategies, staying away from junk foods, and fueling solely with high quality, high nutrient, and calorie dense fuels.  I would love to tell you that my knowledge prevailed, and I was able to take my racing to the next level...but I'd be lying to you.

My defining moment came in January of 2011, when I agreed to be part of a 4-man team at a 12-hour mountain bike race...The 12-Hours in the Papago.  Keep in mind, that this race takes place in January...in Arizona...where the climate is perfect for riding.  Somewhat cold in the morning, and warming slightly as the day wears on...topping out around 72 degrees.  Perfect!

The course is pretty short, but with a number of back to back steep ascents, which over time, can really take their toll on you.  Our team alternated laps, which meant that each of us would ride for about 35-minutes, then get a little over an hour and a half rest.  After my second lap, I was cramping so badly in my hamstrings and calves, that I wasn't sure I'd be able to complete my remaining laps.  

Long story short...I sucked it up, finished my laps, and cramped like crazy on each and every one of them!  Something had to done.  My fueling techniques just weren't working for me.

My education is in Exercise Physiology, so I decided it was time to do some extensive research into fueling for endurance events.  What I quickly realized is that I really needed to be fueling like an ultra endurance athlete.  That was part of the problem.

I broke out the old textbooks, and began diving back into my notes...hoping to uncover something that may have gone unnoticed during my graduate studies.  I was able to learn a great deal more about endurance training, and the physiological demands placed on the human body...more than I had learned while in school, as my course of study focused more on power-sport athletes.  

Throughout my research I kept coming across one product that endurance athletes, both elite and not-so elite (like me), raved about.  CarboPro.

What I had found during my research, and from my education, was that muscle cramping and fatigue can occur as a result of a number of things....not just electrolyte loss through sweat.  Fluid loss, and the resulting minerals that are depleted, are often thought to be the only culprit behind the dreaded condition of muscle cramping.  What most people fail to realize however, is that fatigue is also a major cause of skeletal muscle cramping.  Do endurance athletes get fatigued?  Of course we do!  Can we do something about it?  

Absolutely!

I have addressed nutrition numerous times, throughout a number of different posts within my blog, so I'm not going to go back through and re-cover all of that...well, maybe just a little.

If you've been reading this blog for any length of time, you are familiar with my love of carbohydrates (CHO), and how they fuel performance.  Keeping the muscles stored with glycogen is one method of decreasing fatigue levels, so it goes without saying that consuming CHO during endurance exercise can improve performance.  CHO consumption can also help to reduce or eliminate muscle cramping by staving off fatigue levels.

Unfortunately however, it's not always as simple as just eating some carbs.  What you eat or drink, can be very specific to what your body is capable of tolerating.  I am a great example of this.  I cannot consume solid foods during endurance activities such as cycling.  You see, when you consume solid foods, blood is shunted from your periphery, and routed to the gut so that digestion can occur.  This affects each of us a little different.  If you are like a lot of the guys I ride with, you could consume a four-course meal while on your bike, and be completely fine with it.  If you are like me however, you will feel the effects of peripheral shunting...very quickly.  

When blood flow is limited to the extremities during exercise...specifically endurance-based activities, the delivery of oxygen and nutrient rich blood is reduced.  This is somewhat counterproductive, as skeletal muscle is highly dependent upon oxygen rich blood for sustaining exercise of long durations.

What does this mean for a guy like me?  It means I need to drink my calories.  Yep, that's right...nothing solid for me...and no, I'm not talking about downing a few cocktails while on the bike!  Avoiding solid food however,  becomes a little tricky when competing in events such as 12- and 24-hour races...especially when you are a member of a team, as you will be resting between laps, rather than riding continuously.  It is during these rest periods that our bodies begin to crave food.  

Another no-no for me...and it should become one for you as well...is the consumption of fats in the hours just prior to, and during your training or competition.  While fats pack more of a caloric punch than their CHO or PRO counterparts, it is important to understand that fat slows gastric emptying rates.  In plain english...please!  This means that fat will slow down how quickly fluids leave your gut.  Optimally, we want the fluids we consume to act like those friends or relatives who come to visit, and just stay too long (DISCLAIMER ALERT!!! I don't have any friends or relatives like that)...you know the type right?  You like having them around, but you want them to leave quickly, and restore your life to normal.  Fluids in your gut are just like that...you don't want them hanging around.  You want them to be transported out of your gut and into your cells where they do what they do...restore your life to normal again....through the process of hydration.

So what does this mean for those of you who consume fats (because they contain 9 kcal per gram...over double what CHO and PRO have to offer)?  I've talked with endurance athletes who swear by the ingestion of fats, and say that they have no issues whatsoever.  To them I say you are either an anomaly, or you are not performing at your highest level...yet.  

Okay, it's time to step off the fat pedestal, and move on to something else!

Let's talk about what I consume when I am cycling.  I call it the 3M Blend - Metzger's Magical Mix.  I mentioned earlier that I kept running across a product called CarboPro.  I decided to give it a go, after dissecting their website, and pulling as much information as possible from it.  I even called the company and spoke with them about the problems I was having with cramping.  The guy I spoke with spent a great deal of time talking with me, and assured me that he too had experienced similar issues in the past, but that his life had been forever changed by using the CarboPro nutrition and hydration protocols.  CarboPro has a comprehensive line-up of supplements, that when used together, battle cramping quite effectively by reducing fatigue at the skeletal muscle level, providing easily digestible sources of both CHO and PRO, as well as improving endurance through the use of a proprietary blend which includes beta alanine, a supplement that has been found to be very effective at staving off fatigue, thus allowing higher exercise intensities to be held for longer periods of time.  

CarboPro

In January of 2012 I decided to register as a solo rider for the 12-Hours in the Papago...the same race I had suffered through the year before, as a member of a four-man team.  The results were amazing!  I completed 11 laps for a total of 83 miles...not bad for my first solo effort.  The year prior, I had only turned five laps, each of which was horrible due to cramping.  This time around...not a single cramp.  I had tons of energy, and felt great for the entire race...other than the normal wear and tear of riding a mountain bike for 12-hours!

That was it...I was sold!  I became a believer in the CarboPro system that day, and haven't turned back since.  I know a number of athletes who use CarboPro, but not the system in it's entirety.  My suggestion to you is to give it a try...get on the website, type in your event, and then order the products that they recommend, and use them exactly as the suggest.

So...what then is the 3M Blend, you ask?

Recently I began playing around with the mixture that I use for my bottles while on the bike.  Normally, I would use anywhere between 3-4 scoops of CarboPro powder (100 kcal/scoop),  and 2 scoops of their proprietary Interphase protein powder (100 kcal/2 scoops), which resulted in roughly 500 kcal per bottle.  Lately however, I have been adding some other great products to that mixture.  These products come from a company called Genesis Pure. I have been testing them for about three months now, and have found them to be extremely effective.  So to round out my 3M Blend, I add one scoop of Genesis Pure Hydration to each bottle, and one scoop of Genesis Pure E2 to each bottle.

The Genesis Pure Hydration product contains a blend of antioxidants, B-complex vitamins,  amino acids, and a proprietary electrolyte blend...all of which is designed to speed up gastric emptying, thus improving the hydration process.

The E2 product by Genesis Pure is designed to provide a little blast of energy through the delivery of vitamins, minerals, amino acids, glyconutrients, and a splash (110 mg) of caffeine...which has been shown to have significant performance benefits.

I don't always put the E2 product in my bottles...it all depends on whether or not I have had coffee prior to my ride.  If I have consumed an espresso or two (yum!) in the morning before my ride, I will wait until later into my ride...if I begin feeling like I need a little boost.

The other benefit to the addition of the Genesis Pure products, is that they add some flavor to my bottles.  CarboPro has almost no flavor whatsoever, which for many athletes is preferred.  There are times when I like my fluids to be tasteless, but for the most part I like some flavor.  Not the kind of flavor you get from Gatorade or Powerade...those are far too sweet!  

In addition to my 3M Blend, I also use the following CarboPro products...which are part of their comprehensive training and competition protocols...

 As mentioned above, Vantage VO2 Max capsules help to increase stamina and boost the VO2 Max energy system.  The capsules contain a proprietary, unique blend of vitamins and minerals...including Beta Alanine (Carnosyn).

   The Recovery Amino Power product is great for fighting off fatigue while training or competing.  Recovery Amino Power contains Branched Chain Amino Acids (BCAA)...Leucine, Isoleucine, and Valine.  BCAA are metabolized directly within skeletal muscle, rather than through the liver.  This means that the fatigue fighting effects of BCAA are realized much quicker than other fatigue fighting supplements. 

MetaSalt (100 Capsules)  "COOL the CORE"SODIUM (SALT) - ELECTROLYTE/ANTIOXIDANT ComplexSodium as Sodium Chloride, TriSodium Phosphate, Sodium R-Lipoate, with Potassium, Calcium, Magnesium as Krebs Cycle Minerals
with OptiZinc and Selenium as antioxidants, and Vitamin D3: To prevent heat fatigue and muscle cramps, by optimizing fluid replacement
COMPARISON: MetaSalt  is the only sodium supplement which provides sodium as Sodium Chloride, TriSodium Phosphate and Sodium R-Lipoate, which work together to maintain the optimal metabolism of sodium to prevent dehydration (a decrease in total body water without an equal reduction in total body sodium) and prevent volume depletion (a loss of body water and sodium resulting in decreased extracellular fluid volume).
MetaSalt is the best SALT supplement and goes beyond salt capsules and salt tablets. It is more than just a salt capsule it is a high-performance ELECTROLYTE complex with Potassium, Calcium and Magnesium as Krebs Cycle Minerals. It is also a potent anti-oxidant complex with Selenium and OptiZinc. Before you buy any other product for ELECTROLYTE replacement or for heat fatigue and muscle cramps, compare the ingredients and their amounts -- and the price Its the only one and the best, the most effective and most efficient
SODIUM - Electrolyte/Anti-Oxidant complex. And that's a fact
- See more at: http://www.carbopro.com/index.php?main_page=product_info&cPath=5&products_id=9&zenid=7b193007581773f7e3de15b37dc9d59b#sthash.kGwydVYN.dpuf

If you train or compete in hot environments, replenishment of sodium is necessary to maintain electrolyte balance.  Thermolyte Metasalt capsules are the only electrolyte replacement product on the market that provides sodium replacement in the form of sodium choride, tri-sodium phospate, and Sodium R-Lipoate.  Metasalt also contains potassium, calcium, and magnesium...three crucial electrolytes which serve to fuel the Kreb's Cycle, a process of ATP production within the body...of which I encourage you to research.

I am not compensated by CarboPro however, they are supporting my efforts to train for the upcoming Ride 430 Challenge by providing me wholesale pricing on my purchases...therefore, I do what I can to promote their amazing products.  

Trust me...I wouldn't use them if I didn't believe in them!

I am a true believer in the power of whole foods, and eating clean to fuel high performance...but we're talking real life here.  I drink highly nutritious, power-packed smoothies each morning, and I fuel with very clean fuels...which make up about 80% of my diet.  

I am also a realist, and I understand that my performance is highly dependent upon supplementation to 'fill in the gaps'...so to speak.

I would encourage you to click on the links above to learn more about these great products...and even give them a try.  They truly changed my life!

 As always...

Thanks for reading!

Yours in Health and Performance!

John

Hydrate or Die...It's the Law of the Desert!

As a professional firefighter, the subject of hydration is something that I do not take lightly.  Having served as the Health and Fitness Coordinator for my department since 1999, one of my responsibilities is to educate my fellow firefighters about the importance of proper hydration...not just for our survival, but for those who depend on us.

You see, if we are not properly hydrated, then we are not capable of performing at our highest level of performance...which ultimately means that we are not providing the level of service that our 'customers' expect.  If I am actively involved in firefighting and life safety operations, and I succumb to heat exhaustion due to hypo-hydration, a series of potential outcomes begin to come into play...none of them being good.

If I go down in a fire, the stress level that we normally work under is immediately increased...exponentially. Thereby creating a greater workload for the rest of my crew, as they are forced to not only continue firefighting and search/rescue operations...but now they have to somehow manage getting me out of a deadly environment as well. Often times this results in an increased potential for fire spread, as well as a decreased effort to search and/or rescue trapped victims within the structure.  Working as a firefighter in the Arizona summer heat, creates an even greater need for proper hydration, in order to maintain a high level of performance.

Yesterday, I was riding with The Ride 430 Challenge team on our weekly training ride.  The route we took was nothing terribly daunting...about 70-miles.  Understand however, that it is August...and in Phoenix that means temps that can soar quickly to well above 100-degrees, with the fun little addition of humidity upwards of 40%.  Many of you reading this live in climates where you experience humidity rates in the 90's, and may be thinking "40%...that's nothing!"  What you need to keep in mind however, is that climates are relative.  We adapt and acclimatize to the environments that we live in...so for us here in Phoenix, August can be quite brutal.

I wont bore you with the details of our ride, but suffice it to say that a number of my team members suffered out there in the heat...and ended up with varying levels of heat stress and heat exhaustion.  

So how can we protect ourselves against heat related emergencies?  

The first, and possibly the best way to protect ourselves is simple...don't perform strenuous activities in the heat.  Pretty simple, right?

Not so much.

This is the real world.  And in the real world, people have to be out in the heat.  Firefighters have to battle fires during the summer, and athletes have to train.  As athletes however, we can minimize the impact of the heat by doing our best to plan our outdoor training sessions so that we are limiting our total heat exposure time.  This means starting early!

What else can be done to reduce or chances of heat related emergencies?

How about employing proper hydration and nutrition strategies...that makes sense huh?  Sometimes however, that is easier said than done.  It takes commitment and discipline...planning ahead, and sometimes a little sacrifice.

Sacrifice? You bet!

If you are training early Saturday morning, then you probably shouldn't be out 'getting your drink on' Friday night.  You should probably eat clean and get adequate amounts of rest that night...which for some, means that you probably shouldn't go out on Friday.  That could be considered a sacrifice...right?

How many of you know how to hydrate properly?  My guess is that most of you think you know...but have never really researched the topic, or been formally educated.  For those of you who have it down, what follows my simply be a review for you.

First of all, let's talk about fluid replacement...because that's really what hydration is...replacing fluids in our body that have been utilized for a variety of human functions...thermo-regulation being one of the biggies.

Thermo-what?

Thermo-regulation is the process of maintaining a 'normal' body temperature range.  As ambient temperatures rise, so too do the demands placed on the body for cooling.  A number of mammals thermo-regulate through the process of panting.  Just like when I take my dog Tuck out for a session of Frisbee...he quickly begins to pant as his body core temperature begins to rise.  

We humans however, use the process of evaporative cooling to maintain our body's normal core temperature range.  As our core temperature begins to rise, our body begins to produce sweat, excreting it to our skin's surface, where it evaporates and cools the body.  This process is highly dependent upon fluid within the body...that's where the sweat comes from.  

Think of your body as a big jug of water.  It can only hold so much at one time.  As we take water from it, the total volume held within it begins to decrease.  If we don't replenish it, the jug runs dry.  Sweating takes water from our 'jug' to keep us cool.  If we don't replenish the supply, we will soon run dry.

Our sweat not only contains water, it also contains electrolytes such as sodium and potassium.  These electrolytes are important for specific human functions such as muscle contraction, proper cardiac muscle activity, etc.  When these electrolytes are depleted, a variety of unwelcome events can begin to occur, such as muscle fasciculations and cramping, peripheral numbness and tingling, heart arrhythmias, vision problems, headaches, vomiting, etc.

No bueno!

I've already mentioned that hypo-hydration...commonly known as dehydration...can lead to decreased performance levels.  This is due to increased physiological strain and  an increase in perceived exertion levels to complete a given task.

That means if you are out training, and you are dehydrated (by as little as only a 1% loss of total body water volume), your body is going to have to work harder to complete the task, than if you were adequately hydrated...thus creating a cyclic, progressive rate of performance decrement.  

So let's look at how we should hydrate our bodies...before, during, and even after exercise.  The following information is not simply based on my personal thoughts...no sir!  It's evidence-based information from the American College of Sports Medicine (ACSM) Position Stand on Exercise and Fluid Replacement.  It is what I base all of my hydration education and protocols on...used on myself, my athlete clientele, and my firefighters.

Before Exercise

Pre-hydration is extremely important.  The goal is to begin physical activity adequately hydrated (euhydrated), and with normal plasma electrolyte levels.  A good rule of thumb to follow is to consume 17-20 ounces of fluid (400-600ml) 2-3 hours prior to training or competition.  If you do not produce urine, or your urine is dark in color, slowly drink more fluid (~ 3-5 ml/kg) about 2 hours before the event. By hydrating several hours prior to the event (such as listed above), there is adequate time for urine output to return to normal before the onset of the event.

What should you consume prior to the event?  There is a great deal of research into this topic, and many feel that plain water is best  to consume prior to an event or training session.  However, there is some merit to consuming fluid with mild amounts of sodium, which has been found to stimulate thirst and retain needed fluids.

During Exercise

The goal of replenishing fluids during exercise is to prevent excessive dehydration, resulting in decreased performance levels.  Recent studies have found that as little as 1% total body water loss, has profound effects on physical performance.

Low to moderate exercise intensities, performed in mild temperatures, have been found to result in an average of 500ml of fluid loss per hour (16-20 ounces).  This aligns well with the often followed rule of thumb that states you should consume one bottle per hour (for endurance athletes such as cyclists).  

The same level of intensity however, performed in hot climates (like Phoenix!) has been shown to result in significantly higher rates of fluid loss... ~2-3 liters per hour (68-102 ounces).  So if you are following the one bottle per hour rule, you may find yourself on the wrong end of the hydration curve, quite quickly!

This, like nutrition, can be quite specific to the individual, and may need to be 'dialed in' over time to find just the right amount of fluid intake that provides performance enhancement benefits, while preventing that bloated 'over full' feeling.

Post Exercise

The goal of consuming fluids following exercise, is to replace any fluid and electrolyte deficit that was created during activity.  How aggressive one is about replacement is once again individual specific...but generally speaking, the quicker the better.

In most cases the consumption of normal meals with a sufficient amount of plain water is all that is required to return the body to euhydration.  In my personal experience however, most athletes do not maintain enough fluid intake during exercise, thereby requiring more aggressive post-exercise replacement strategies to quickly return the body to normal levels.  

Once again, the consumption of mildly salted drinks and foods will help to stimulate thirst, as well as help to retain those fluids that have been consumed.

How much fluid should be replaced?  The ACSM recommends that ~1.5 liters of fluid be consumed for each kilogram of body weight lost.  To determine this amount, it is necessary to weigh yourself prior to exercise, and again immediately (or as close as possible) after your activity.  The difference between your start and finish weights is your total body weight loss.  To find your weight in kilograms, simply divide your weight in pounds by 2.2...or just use 2 to make it simple.  Then consume 1.5 liters of fluid for each kilogram lost.

It's that simple.

I hope this has helped.  Stay tuned for my next post...which will look at nutrition, and how it can play a role in hydration and overall performance.

As always...I thank you for reading!

Yours in Health and Performance,

John

Emotionally...and Physically Spent

This going to be a little different post today...as the title says however, I reserve the right to share some random thoughts.  While somewhat off topic from my normal rants...this is anything but random. As you all know, I like to write about performance....well, today I witnessed firsthand, the most incredible athletic performance I have ever seen, and that says a lot coming from a guy who has had the opportunity to train some truly gifted athletes.

Today, I watched an amazing athlete ride his bike 62 miles - climbing more than 4000 feet.  I know, many of you reading this may be thinking..."yeah, that's a workout, but it's nothing all that special".  What if I told you this was done by a man who has no use of his legs...on a hand cycle.

Yep...now we're on the same page.

This amazing athlete is Ryan Pinney, a Tech Sargent in the United States Air Force, who serves as a boom operator on a re-fueler.  Prior to today, the furthest Ryan had ridden his bike, was about 30 miles.  Today he doubled that distance, all while climbing 4000 feet!  

Last year The Ride 430 Challenge team presented Ryan with his custom hand-bike following the 2012 campaign and ride.  Less than a year later, Ryan is out riding terrain that most people cannot, or wouldn't attempt on any vehicle that does not possess a motor of some sort!

I was fortunate enough to be part of a team that assisted Ryan on his ride today, and I can tell you that it was one of the most incredible experiences of my life.  Ryan's bike is fitted with a custom bar that allows two riders to assist him on ascents.  I won't lie...it was tough...very tough.  But it was nowhere near as tough as what Ryan experienced.  

As physically challenging as it was to assist Ryan, the experience had a much greater toll on me...emotionally.  Experiencing Ryan's will and determination to not only overcome today's great physical challenge, but also his refusal to give in to his circumstances...is quite possibly the most inspirational and motivating experience I have ever encountered.

I was aware of what I was involved with during our ride, but my emotions didn't get the best of me until I was by myself, driving home.  The weight and significance of what I had witnessed, and blessed to be a part of finally hit me.  

I cried all the way home.

This is what the Ride 430 Challenge is all about.  Giving back to those who have served our country, providing us with the freedoms that we so often take for granted.  Ryan Pinney was able to return to a sport he loved, through generous donations made to the Ride 430 Challenge by people like you.  People who understand that freedom isn't free.

If you would like to be involved with an organization that is passionate about giving back to men and women like Ryan Pinney, click on the Ride 430 Logo in the upper right corner of this page, to learn more about this great charity.

If you would like to make a donation to the Ride 430 Challenge, please visit my fundraising page at www.stayclassy.org/ride430metzger

Ryan you are truly an inspiration, and I am honored to have the opportunity to ride with you!

Oh, by the way...Ryan will be riding with the team this year, as we tackle nearly 430 miles and 16,000 feet of climbing, in just 3 1/2 days!

High Performance Carbohydrates...Part 2

In an earlier post I mentioned that I had a 'rating system' for carbohydrates...a method of qualifying the performance value, if you will.

You see, I love me some carbs!  Yep, there...I said it.  I am a carbo-holic.  Whatever you do, don't place a box of fresh-off-the-glazing-rack, Krispy Kreme glazed donuts in front of me, and expect me to leave ANY of them for you.  It just wont happen.  I'm not proud of it, but I have eaten an entire box of those evil little things...seriously.

As with any weakness (ok, sickness), acknowledging it is the first step to overcoming it...or at least keeping it in check.  I am aware that I have a little problem, and it is because of that, that I now (most of the time) employ a quick and easy rating system, that I learned from a sports nutritionist.

It's the Sugar vs. Fiber rule, and it goes something like this...actually, it goes EXACTLY like this...

HIGH FIBER - LOW SUGAR

That's how I rank carbohydrates in terms of their performance value.  Some of you may be wondering what I mean by the term performance value, so let me explain.

When it comes right down to it, food is simply fuel.  I know, I know, there are other aspects of food and the consumption of food that come into play here...but quite simply, food is fuel for our bodies.  Plain and simple.  As athletes, we should do our best to think of food in terms of how it will affect our health and performance.  In fact, everyone - athlete or not, should think about food in those terms a little more.  It might reduce our epidemic of obesity.

So let's all say it out loud...all together now HIGH FIBER - LOW SUGAR...again, HIGH FIBER - LOW SUGAR.  Oh what the heck, one more time...HIGH FIBER - LOW SUGAR.

Let me back up just slightly here.  This is a rule that I apply to starchy carbohydrates...things like breads, pastas, cereals, snack items, etc.  I'm not talking about applying this criteria to fruits and vegetables...pretty much just processed carbohydrates.

Ok, let's break things down a little bit further here.  There's really three distinct types of carbs out there in the world.  

• Fiber Rich Carbs
• Starchy Carbs/Grains
• Sugary Carbs

Now some of you out there are pretty smart, and right now you are thinking "Carbs ARE sugars...so what do you mean by Sugary Carbs?"  Great question!

Sugary Carbs refers to those foods that have sugar added to them...ice cream, cakes, pies, cookies, Krispy Kreme donuts...you get the picture, right?

Ok, so we all know that fiber is good.  We all know that we should be consuming a high fiber diet.  If you haven't heard those two things before, then you simply have not been paying attention. We are bombarded daily through advertising and recommendations by health care professionals...but how many of you even know how much fiber you should be taking in per day?

To successfully employ the HIGH FIBER - LOW SUGAR rule to your life, you probably ought to how much fiber you should be consuming...wouldn't you agree?

The numbers tend to differ somewhat, depending on what research you are reading, and how current it is...but for the most part, it is recommended that we consume somewhere between 25-30 grams of fiber per day.  There is some degree of variance between men and women, and some researchers believe that those numbers change slightly with age too.

I encourage you to do a little research for yourself on recommended fiber intake, so you can make an informed decision as to which recommendation you want to follow.  Suffice it to say however, that many of you are not getting enough fiber in your diet.  But guess what?  By simply employing the HIGH FIBER - LOW SUGAR rule to your life...you will certainly increase your intake of fiber. It's that easy!

There is a small caveat to using this rule however...you have to be able to read a Nutrition Facts Label like the one below.

I have been teaching this method to firefighters and athletes for a number of years now, and what I have found is that everyone wants to concentrate on the Total Carbohydrate value because we have been led to believe that 'carbs are the devil'.  What I want you to do is stop worrying about the Total Carbohydrate value, and concentrate more on the quality of those carbs...by using the HIGH FIBER - LOW SUGAR rule.

Now is probably a good time to define both HIGH FIBER and LOW SUGAR...wouldn't you agree?  Among Nutritionists, Registered Dietitians, etc, it is common belief that HIGH FIBER is considered to be 5 grams or more, per serving.  LOW SUGAR is typically defined as 10 grams or less, per serving.

I like to to think about placing carbohydrates in one of two piles.  In fact, in my mind I envision two piles of carbs...each of which has a small sign sticking out of it.  One of the signs reads HIGH PERFORMANCE, while the other reads LOW PERFORMANCE.  My goal is to eat a greater percentage of my carbs from the HIGH PERFORMANCE pile, all the while accepting that at times, I will also eat from the LOW PERFORMANCE pile.  I have to...it's how I build sustainability into my nutrition plan.

When you begin to read food labels, you will soon realize that not everything fits into one of the two piles.  These are the IN BETWEENERS...and there are alot of them.  When I find an IN BETWEENER, I put it back on the shelf, and look for an equivalent food product, that comes closer to being placed in the HIGH PERFORMANCE pile.  

Ok...no more SHOUTING.  Well, except for that one.  I think I have made my points, and driven those terms and concepts home. Yes?

Alright, let's imagine you are at the store, and you are buying some breakfast cereal.  You grab a box of  Cheerios, because we all know it's healthy right?  The television commercials say it plays a significant role in 'heart health' by reducing cholesterol.  This time however,  before you just throw it in the cart as usual, you actually stop, turn the box, and read the label.  What you find might shock you.  Below, is the label you read.

Applying the High Fiber - Low Sugar rule (not stopping to read the Total Carbohydrates) you see that the Fiber content is 3 grams.  Does that meet the criteria for High Fiber?  Nope.

Now look at the sugar...only 1 gram of sugar.  Does that meet the Low Sugar criteria?  Sure does.  But how about the whole package...Fiber vs. Sugar.  Does it clearly fit into the High Performance pile?  

I think not.  

But wait!  How can that be?  Look at the box, it even says that it's "Clinically proven to reduce cholesterol".  Don't be fooled by 'healthy claims' and healthy 'looking' packaging!  

Read the Label!

Let's spend a little more time on the label.  There are a couple of things that can be a little confusing.  Let's start with fiber.  Some labels will provide one single value for fiber, while others may provide up to three different values.  You may see Dietary Fiber, Soluble Fiber, and even Insoluble Fiber.  The Dietary Fiber value takes into account both soluble and insoluble fiber...both of which are types of dietary fiber.  

The next is the sugar.  This can be a little confusing because, as you mentioned before...carbs are sugars.  The Sugar heading typically refers to added sugars, and added sugars are typically refined, highly processed sugars.  

So...to properly apply the rule, simply look at the values for Dietary Fiber and Sugar.  You can also look at the ingredient list, and see where sugar is listed.  If it's one of the first couple of items listed, you can be sure that the product fits into the High Sugar category.

I think you will find this rule easy to apply, and that through it's application, you will begin to notice changes in both your health and performance.

Read those labels!

Yours in Health and Performance,

John (the carboholic)

Cycling Posture...Trying to Wrap This Up!

Alright, if you've been following this short little series on cycling posture, then you are aware that we have discussed the use of Trigger Point Myofascial Compression techniques to help release tension across the chest musculature.  Releasing the tension in the pectorals is the first step in returning the shoulders (and shoulder blades) to their normal resting position, and eliminating Upper Crossed Syndrome (UCS).

Throughout this series I have also introduced to you the concept of 'length and strength'.  Releasing the chest musculature, and returning those muscles to their normal resting length, is quite obviously, the length component in the equation.  Now let's move on to the strength (or lack thereof) issue.

I've said it before...and will surely say it again.  Muscles are like light bulbs...we can switch them on and off.  Unfortunately, the switching-off part usually takes place without us even knowing it is happening.

Here's how it works...

The shoulder joint is controlled by anterior (chest) and posterior (mid-low traps, rhomboids) muscles that, when all is right with the world, work harmoniously and synergistically to position the joint for optimal performance.  Imbalance occurs when one of these muscle groups decides it doesn't want to play well with others anymore, and becomes dominant.  This is what is happening with UCS.  The chest muscles (and in part, the upper trapezius) become dominant due to the repetitive and prolonged positioning we learned about earlier in this series.  As a result, the antagonist muscles, which in this case are the posterior muscles, tend to give up the fight.  When this happens, they become weak and lengthened, allowing the joint to be pulled in the direction of the dominant muscle group.  Hello Upper Crossed Syndrome!

So what can we do to correct this?  Let's flip the switch and turn them back on!  It's as easy as that in most cases.

It sounds easy huh?  I have a feeling however, that you are wondering just how we are going to accomplish that little task.

Anyone care to hazard a guess?

That's right...strength training.  But not just any strength training...and this is where many trainers fail.  This type of strength training should be corrective-based.  You see, if a client (or you) present with postural dysfunction due to muscle imbalance, simply prescribing traditional, body-building based exercises will only serve to compound the problem.  The goal at this time is to correct the underlying issues, rather than simply stacking strength and size on top of dysfunction...a recipe for certain disaster!

A thorough understanding of human movement is often necessary to identify the culprits, and provide corrective-based exercises specific to the issue at hand.  In the case of UCS, the weak muscles of the posterior chain are the scapular stabilizers.  The posterior scapular stabilizers (middle and lower trapezius) are responsible for stabilizing the scapulae (shoulder blades) and maintaining proper positioning of the humerus (upper arm bone) within the glenohumeral joint (shoulder joint).  

The picture below shows an individual who has serious scapular dysfunction, resulting in what is known as scapular winging.  In this case, the scapular stabilizers are so weak and dysfunctional, that they are allowing the scaps to be pulled and tipped, resulting in the obvious protrusions.  The scapuale normally lie flat, along the rib cage.

Another set of muscles that become weakened, allowing scapular dysfunction, is the Serratus Anterior...a fan-like group of muscles that lie anteriorly along the rib cage.  Serratus Anterior, while not a posterior muscle, often needs to be strengthened to regain normal scapular positioning, and provide proper mobility throughout the shoulder.

Alright, I guess we won't be wrapping this up today due to the volume of information that I want to share with you.  So please check back to see what exercises we will do to re-strengthen those weakened scapular stabilizers, make your shoulders bullet proof, and return you to normal posture...basically making you one Sustainable High Performer!

Yours in Health and Performance!

John

More on Cycling Posture

Wow!  I almost forgot that I needed to follow up on my last post...this aging thing is a little rough sometimes!

Oh well...I finally remembered.  Better late than never...right?

In my last post Cycling Posture I talked about the postural distortion patterns that often plague cyclists, as a result of prolonged body positions and repetitive movement patterns.  We discussed the concept of adaptive shortening, and briefly discussed the resulting imbalances that frequently occur within the Human Movement System (HMS).

Today let's take a look at how we can begin to regain proper posture through a variety of mobility and strength exercises.  I promise to do my best to keep this post brief, so I will warn you up front...this may turn into another series of posts, in order to cover everything you need to know.

Are you ready?  Then let's get started!

Let's start with the upper body, since many of you who are reading this are probably competing in triathlons, whether Sprint, Olympic, or Ironman...this information could help to keep you performing for longer, without succumbing to nagging shoulder injuries.

You may remember me discussing Upper Crossed Syndrome (UCS), and mentioning that this dysfunction results in decreased clearance within the glenohumeral joint capsule...often resulting in an impingement of various soft tissues that lie in and around the joint.  Over time, impingement of these structures can result in degradation of the tissues, pain, decreased mobility, and instability of the joint itself.  As we have discussed many times in the past, the human body is a remarkable 'machine', and adapts quite efficiently to various situations.  The body will adapt in amazing ways in order to protect itself...we usually refer to these protective actions as compensations.

One such compensation that typically accompanies UCS is the drawing up and in of the shoulder.  This is typical among individuals who are experiencing some degree of impingement.  This action often results in an over active upper Trapezius muscle, as it is this muscle that is responsible for elevation and adduction (moving toward the body's midline) of the shoulder blades.  This action effective reduces the amount of movement within the shoulder joint, thus preventing further impingement of the surrounding soft tissues. 

While this serves to protect these tissues, it also compounds the problem, and can result in a condition known as Frozen Shoulder.  A frozen shoulder requires a great deal of physical therapy, and can be quite painful to rehabilitate.  We'll discuss the compensatory actions of the upper trapezius in a future post - but for now, let's take a look at the imbalance that occurs with UCS, and who the culprits are in this common postural distortion pattern.

The imbalance that is present with UCS involves the anterior chest muscles (pectoralis minor, pectoralis major) and a number of posterior chest muscles (mid-lower trapezius, rhomboid, sub-scapularis).  These are some of the major players in UCS, but understand that these are not the only muscles involved, and in extreme cases, physical therapy is necessary to reverse the effects of this postural deviation pattern.

It is important to understand that these imbalances commonly involve both strength and length...muscle strength, and muscle length.  Remember, many of these muscles have adaptively shortened due to prolonged positioning, and their antagonist muscle(s) have inversely lengthened.  The overactive, shortened muscles must be returned to their normal resting length, while the underactive, weakened muscles must be retrained and restrengthened.  Restoring balance in this manner will return the dysfunctional joint to normal function through proper positioning.

"So how do we do that?" You ask.

I am assuming you have all purchased a Trigger Point Therapy kit by now...right?  What?  You STILL haven't invested in your body, yet you are an active, aging athlete?  Stop right now, and click on the Trigger Point banner in the upper left corner of this page to order your kit right now!

Ok...if you don't have a TPT kit, grab a tennis ball.  What? No tennis ball?  Well then, I guess you really SHOULD click the link above then, huh?

Let's start by releasing tension in the pec major and pec minor muscles.  Remember, it's the tension and over-activity of these muscles that is pulling your shoulders forward (protraction). I've attached a short video which describes exactly how to perform this exercise, so take a moment or two to watch it before moving on.

http://youtu.be/2t7Z3CjQeZ8

I'm just like many of you...an aging, amateur athlete, who has a real job.  Therefore, I understand that time is precious.  One of the reasons I like this exercise so much is that not only do you get soft tissue work in the form of massage, you also get some stretching of the muscle tissue when you perform the pulling action.  By combining these two techniques into one quick and easy to perform exercise, you can get away with having to perform a separate stretching routine for your chest muscles...thereby making this a very time efficient corrective-based exercise, that can be incorporated into any current fitness or training regimen.

Check back soon for the next installment - see...I told you it would be another series!  Next time we will discuss some strengthening techniques for the mid and lower trapezius muscles, that will help to pull the shoulder blades down and back (depression and retraction), effectively creating more space within the shoulder capsule.

Thanks for reading, and as always...

Yours in Health and Performance,

John