Race to the Podium

Metabolic Efficiency, Training the Body to use more Fat

Debi Bernardes — Tue, 03 Nov 2009 16:40:45 GMT

Metabolic Efficiency: Teaching the Body to Use More Fat

Bob Seebohar, MS, RD, CSSD, CSCS

It's no secret that nutrition is important for athletic performance.
However, what is not well

known is that the body can be very inefficient in using its stored
nutrients.

The human body has an almost endless storage of fat that can provide energy
for many,

many hours of training. Sounds promising, doesn't it? However, what many
athletes don't

understand is that eating certain foods and following a well-planned
training program that

emphasizes aerobic training can teach the body to become more efficient at
using fat as

energy. Tapping into your abundant fat stores will mean that you have to
rely less on your

body's carbohydrate stores. This in itself may increase your time to
exhaustion and

prolonging fatigue by protecting your valuable glycogen stores. Without
proper

carbohydrate supplementation, you can deplete your glycogen stores in about
2-3 hours of

moderately intense exercise.

Interestingly, some research indicates that at lower intensities,
carbohydrate

supplementation decreases gene regulation for fat oxidation. In other words,
taking in more

carbohydrates during your race may actually decrease your body's ability to
use fat as

energy. Don't get me wrong, carbohydrates are very important but we can't
depend on

them to provide all of the energy we need during longer or higher intensity
training sessions

or competitions because it's impossible to completely replenish the calories
that are being

expended. This is why it is important to become more metabolically efficient
and teach your

body to use more of its stored fat.

Let me introduce the crossover concept. This physiological term describes
the relationship

of fat and carbohydrate oxidation with the intensity of exercise. As
exercise intensity

increases, the body prefers to use carbohydrate for energy. The crossover
concept can be

manipulated with proper training that focuses on low heart rate zone
training that specifically

trains the aerobic energy system.

What many athletes do not know is that the crossover concept can be further
manipulated

through proper nutrition training. Employing the concept of nutrition
periodization can

improve your body's ability to use fat.

That's correct. Eating the right balance of macronutrients at the right
times of the year will

elicit positive physiological adaptations on a cellular level that will
favor more fat oxidation

during exercise.

Science tells us that eating a higher carbohydrate diet will lead to an
increased amount of

carbohydrates being burned. It is a common misconception that a high
carbohydrate diet must be

followed during the competition season and in fact, this can be detrimental
from a metabolic

efficiency standpoint because the body is taught to oxidize more
carbohydrates and not fat.

It is extremely important to periodize your nutrition to match energy
expenditure throughout

your training year. At some points you will need less carbohydrates and
calories throughout

the day and training and the opposite is also true to a certain point. What
should be first

and foremost in your nutrition goals is to develop your body into a
metabolically efficient

"machine" so you can best use the 80,000+ calories stored as fat and
preserve the <2,000

calories stored as carbohydrate.

Here are two easy ways to accomplish this as the off-season is approaching:

#1: Periodize your nutrition.

Don't use sports nutritional supplements now. They are not necessary. Shift
your

nutrients so you have ample protein, healthy fats and fruits and vegetables.

Significantly reduce your whole grain and starch intake. You do not need
them if your

energy expenditure is low.

#2: Train aerobically.

If you are in fact in your off-season, have fun with your exercise program
and stay

aerobic. Keep the heart rate low to moderate as it is aerobic training that
helps to

induce the positive metabolic efficiency changes at the cellular level.

Laying your metabolic foundation by combining proper aerobic training at the
right time of

your training year combined with matching your nutrient needs to your
training load will

teach your body to become more fat efficient.

This was a very abbreviated article on a very exciting subject. In fact, I
have written an

entire book on this very topic that will be available in mid-November. I
would refer you to

this resource for a comprehensive understanding of this topic. Thanks for
reading!

UCANDOIT-Finalsmall

Debi Bernardes

USAT Level 2 Coach

USAC Level 3 Coach

8385 Tomahawk Drive

King George, VA 22485

(540) 709-1484

Electrolytes

Debi Bernardes — Wed, 12 Aug 2009 15:48:46 GMT

Electrolytes: Nature's Little Enablers Layne Wallace

This appeared in the = newsletter for the Hammerhead Triathlon Club
Some = material has been added or modified because of comments received after the original article = was published

It's usually a mistake to spend a lot of time on one aspect of athletic endeavor because it's all tied together - the Zen of sports. One aspect of physical activity has an effect on some other aspect. Only those who are = truly enlightened are able to think of the whole without thinking of the parts. I ain't one of 'em. So, here goes with electrolytes.

Electrolytes are amazing little compounds when used in a human body. They are even more amazing when the human body runs out of them. Basically, the electrolytes that interest athletes are salts. There are many different = kinds of electrolytes but athletes tend to focus on just a few. While sodium is = the electrolyte that gets the most press, three others play a significant role = in endurance activities: potassium, calcium, and magnesium. The primary = purpose of electrolytes is to make the muscles work (OK, OK, there's more to it but = this isn't a biology paper). When the electrolyte balance gets upset, the muscles get upset. When the electrolyte balance gets really upset, brain function doesn't - function. More on this later.

Electrolytes need to be replenished because the body uses and loses = them on a regular basis. The obvious way we lose electrolytes is through sweat. The more we sweat the more electrolytes we lose. Body fluids and the water in = them interact with electrolytes to the point where we can't really talk about one without talking about the other. Another way to think about it is that electrolytes are dissolved in the fluids so where the fluids go, the electrolytes tend to go.

For example, dehydration is often considered just the loss of water = from the body. However, that fluid loss also affects the electrolyte balance since electrolytes are also lost with the fluids. When our electrolyte supply gets low, the muscles can no longer work smoothly so they tend to overreact = (cramp). As we lose more electrolytes the muscles' function will start to degrade and require more glycogen to contract and release leading to a bonk. At the = extreme end of electrolyte loss, muscle control is lost and brain function is = impaired (potentially causing convulsions and worse). The extreme loss of = electrolytes will cause more than just muscle cramps.

If we only replace the lost fluid with water we get hyponatremia. Hyponatremia is obviously dangerous because the balance between water and electrolytes has become way out of whack. The fluid in the body doesn't have the necessary concentration of electrolytes so our body will try to retain fluids. This means sweating stops. When sweating stops our core body temperature goes up. "The electrolyte bone connected to the sweat bone. The sweat bone connected to the body temp bone." The opposite (too much electrolyte) is called hypernatremia (and other things depending on the electrolyte). In extreme cases this can cause kidney problems. =

The amount of electrolyte loss depends on the person's natural loss/retention rate, the amount of sweating, the weather conditions, and the electrolyte levels at the start of the activity. That last one is usually = the wild card. Bottom line: Electrolytes HAVE to be replaced after 'short' activities and during 'longer' activities.

Back in the day, we used NaCl tablets (table salt) and water. Because we were dumping a load of salt on a stomach under stress, stomach problems were common and fueling during endurance activities was compromised. Today we use three primary ways to replace electrolytes: salts provided in fluids (sports drinks), salts in nutrition (gels and bars), and electrolyte supplements. =

As a general rule, sports drinks do not have enough electrolytes to see = us through 'longer' sports activities. For someone in Florida in the summer who sweats efficiently, 'longer' is anything over 45 minutes and certainly = anything over an hour (the amount of time you sweat tends to trump the effort = during the sweating). While some sports drinks provide more electrolytes than others, = the important question is, "Is it enough?" The answer is usually, "No." The same is true for gels and bars. Several years ago a bar came out with enough electrolytes to be beneficial - very few people could = eat it. The key seems to be getting the electrolytes past the taste buds without upsetting a stomach under stress. Electrolyte supplements attempt to do just that.

Electrolyte supplements come in tablets, capsules, and powder. The powder seems to be out of favor right now since it's difficult to get the powder = past the taste buds. The best form of the electrolyte delivery varies from = person to person. For example, some people have no problem whatsoever with capsules during a strenuous physical activity while other people tend to gag on them. The only way to know is to try them during a strenuous training session = (that's why we train). There are also a small number of people who can tolerate = large amounts of salt so they open the capsules and dump them into their sports drinks. This technique definitely needs to be tried before a race and not during.

Electrolytes, like carbohydrates, have a limit on how much the body can replace in a given time period. The basic rule of thumb for a 6% = carbohydrate liquid absorption is about 2 liters per hour. Any more fluid can cause = stomach distress and a possible DNF. Studies have found that combining sodium with carbs (some suggest that maltodextrin and sucrose are absorbed more = efficiently than glucose or corn syrup) actually helps absorption of water, carbs, and sodium. However, the amount of effort affects the amount of absorption the = body can do. The more the effort the less the absorption. Actually, this is still being debated among the sports physiology people but the wise move is to = err on the cautious side and assume it's true.

"OK, so what? All of this bio-waffle is fine but what do I need to = do about electrolytes?" Good question. Glad you asked. First disclaimer: = The following recommendations are based on existing literature and personal experience. The literature is there for anyone to read. However, the = personal experience has to be earned by each individual. Second disclaimer: I'm not a physician (although I did play one in grade school fairly often). Third disclaimer: I have no ties to any of the companies discussed below (but I'm willing to discuss a kickback).

For longer activities, use a sports drink with an electrolyte = supplement and consider a carbohydrate supplement. All right, it's not a big news flash. = The real trick is the form and the amount of electrolyte. As with carbs, one = main issue is getting the electrolytes to the stomach (and small intestine). If = you can't easily swallow a capsule, then don't use capsules. Consider using a tablet that dissolves in liquid. Finding the right form of electrolyte replacement just takes some practice.

The amount of electrolyte is a much more difficult problem. The amount of replacement depends on the amount of loss. During hot days with large = efforts, we need more electrolyte replacement than in light workouts on cool days. = For activities lasting less than an hour, sports drinks will provide enough = electrolytes. However, for events lasting over an hour and half, sports drinks don't even come close. Noakes =5Bpause for reverent silence=5D suggests starting with = at least 200mg of sodium per hour and going up to 900mg of sodium for ultra = distances. Ultramarathoner Ann Trason was able to get by with only 200mg of extra = sodium per hour but she also used very salty foods during events. Most people are = not able to tolerate 900mg of sodium per hour. The rule of thumb at the USA = Olympic Training Center in Colorado Springs is 600mg per hour for endurance events longer than 2 hours. So, the recommendation proposed here for activities = over 2 hours is 600mg of sodium per hour. Let's put it all together. =

If we are using a sports drink like Cytomax (other drinks will work in a similar way as long as you are able to drink two bottles an hour without gagging), we're getting 120mg of sodium (along with other electrolytes) = per 16 ounces. If we drink two 16oz bottles an hour (roughly 2 liters), we're = getting 240mg of sodium per hour. All we need is another 360mg of sodium from a supplement. We've left out any consideration of plain water bottles or nutrition. That can be in our next episode.

Let's look at some current electrolyte supplement products. A note of caution: Companies rarely keep the same formula for very long (the = exceptions like Succeed Caps=21 are rare) so be sure to double check the amount of electrolytes in the dosages of your supplement. I found 43 different = brands of electrolyte supplements before I stopped looking. The following list is = based on discussions in online endurance sports forums.

Brand	Delivery	Dose size	Sodium	Potassium
Succeed	Capsule	1 cap	341mg	21mg
Hammer Endurolytes	Capsule	1 cap	40mg	25mg
Zone Caps	Capsule	1 cap	51mg	14mg
Salt Stick	Capsule	1 cap	215mg	63mg
Nuun	Tablet	16oz/tab	360mg	100mg
Zym	Tablet	16oz/tab	250mg	50mg
CamelBak	Tablet	24oz/tab	410mg	70mg
Elete	Powder	32oz/.5tsp	125mg	130mg

There are two philosophical approaches to electrolyte supplements: small amounts taken often (Hammer Endurolytes) or large amounts taken less often (Succeed S=21Caps). Both are valid approaches for different people. You = need to consider your hydration techniques to choose the right one for you. There = are several ways to determine if your electrolyte level is OK. Unfortunately, = most require the services of a biolab. Cramps are one way to estimate electrolyte need but remember that there are several other ways cramps can occur. If you tend to have cramps on every long activity then examining your electrolyte intake is highly recommended.

Sources

While preparing this article I checked the Web for a table to compare different electrolyte products. Not surprisingly, the Web sites with tables were all supporting a specific product and had omitted or mistyped info = about their competitors. Here's one that has a goodly number of products. =

http= ://www.saltstick.com/products/sscaps/ccompetitors.htm

I also checked for online articles to make sure I wasn't duplicating something that already existed. The articles I found seemed to be either physiology journal articles, "drink before you're thirsty" = articles, or articles written by dogs while their owners were away. As such, the following resources are books.

If you could only have one resource about the practical physiology of sports, I'd suggest
Noakes, T. 2003. Lore of Running. Champaign, IL: Human = Kinetics.

There are actually some very nice books about sports nutrition = available. I grabbed the top three from my stack assuming that I use them more than the others.
Eberle, Suzanne G. 2007. Endurance Sports Nutrition. Champaign, IL: Human Kinetics.

Fernstrom, Madelyn H. 2005. The Runner&=238217;s Diet. = Emmaus, PA: Rodale. (Yes, it surprised me, too, that it is that good.) =

Clark, Nancy. 2008. Sports Nutrition Guidebook. Champaign, = IL: Human Kinetics. (No, I'm not getting paid by Human Kinetics - they just = put out good books.)

Lastly, just because &=238230; Burke, Edmund R. 2002. Serious = Cycling. Champaign, IL: Human Kinetics.

Debi Bernardes

USAT Level 2 Coach

USAC Level 3 Coach

8385 Tomahawk Drive

King George, VA 22485

(540) 709-1484

E-mail = message checked by Spyware Doctor (6.1.0.447)
Database version: = 6.13030
http://www= =2Epctools.com/spyware-doctor-antivirus/

Downhill Running

Debi Bernardes — Thu, 30 Jul 2009 22:28:52 GMT

Below is an article on downhill running and how to = take advantage of the ‘free speed.’ = Enjoy.

Thursday, July 30, 2009 Coaches Corner: Running Efficiently Downhill<http://teamuarun.blogspot.com/2009/07/coaches-corner-runnin= g-efficiently.html>

*We have another tip from our coach in = residence, **Jessi Stensland*<http://www.gojessi.com/>

*. Enjoy*

<http://3.bp.blogspot.com/_cGNCdg= lJc1g/SnGhdn81faI/AAAAAAAAAtg/RMvwnstNinA/s1600-h/running+in+new+kit.jpg<= /a>>

Looking back on my races against other pro = triathletes, I remember one athlete in particular, who blew by me one day on a downhill = on the LA Triathlon run course. I remember thinking something like “Wow. = How is she doing that?” and I’m pretty sure my mind probably = stopped at something like:

“She’s just better at it,” = without giving a second thought as to why. That was before I had gotten involved in the body’s performance. The first time I remember flying by people = while running downhill in a race was at the 2008 Wildflower Triathlon Festival = during that infamous two kilometer downhill to the finish. It wasn’t = until a second experience, during the XTERRA Boney Mountain Xduro 21k earlier = this year when the same thing happened on multiple steep, long downhills = throughout the race, that I started wondering why I was able to go so much faster = downhill relative to everyone else on the course and consequently started = questioning: what makes a good downhill runner? Immediately, of course, my mind = started to wonder about the body’s involvement. What was it that was allowing = me this ‘free speed’ and what were other athletes doing that caused = them to be unable to take advantage of it, and more often than not find = themselves having to fight gravity, instead of using it. Now I understand that = there are specific movement efficiency related reasons to all performance = outcomes.

The foundations of efficient downhill running = are not unlike running on flat ground. In running, the foot hits the ground with = a certain amount of force and the better the body is at scooping that = energy back up as the foot leaves the ground and not letting it ‘leak = out’, the more efficient, fast and powerful running can be.

In efficient downhill running, gravity is your = friend. More often than not however the body is unable to handle the momentum, = and in many cases, is forced to put on the brakes to maintain control down the = hill. Double whammy! This means a runner will miss out on the advantage of = gravity, and will actually have to use some of their energy to fight the force that’s could be helping them downhill!

There are a few factors I believe that come into = play during efficient downhill running. It’s not about a DIFFERENT = style of running than when on flat ground. Think about it as maintaining your = running mechanics and “keeping your legs under you” as long as you = can at the highest speed you can handle. To do so you need proper running = mechanics, key muscles activated, stability through your joints and strong, elastic muscles.

PROPER RUNNING MECHANICS. As in all running, the foundation of running efficiently downhill relies upon maintain tall = posture and a strong circular motion of the legs underneath the body which = means, in its simplest terms, lifting the knees out in front, footstriking = directly beneath the body and then pulling the heel back around to start again. = In general, I see many people running lower-leg dominant instead of from = their hips, with minimal knee raise. This alone would greatly reduce the = ability to keep up with momentum while running downhill and certainly make it = necessary to ‘put on the brakes’ very early on.

ABS AND GLUTES ACTIVATING. In any type of = movement, including running, the abdominals and the glutes are so important to = both force production and overall control of the body. Activating and utilizing = them properly throughout running mechanics gives the body much greater = control over the legs. It also minimizes the impact on the quadriceps and knees that = so often take most of the beating on downhill running. Having that control = is pivotal in taking advantage of gravity and keeping control over the = momentum, especially while having to avoid obstacles if on the trail. Be sure to integrate core strength and stability work along with glute activation exercises in your training.

JOINT STABILITY. Your ability to maintain = stability through your spine, hips, knees and ankles during each step will be key = to controlling you body’s direction and forward speed as you hit the = ground. Having strong muscles surrounding the joints is key to creating great stability. Combining single and double leg strength and balance = exercises along with great posture is important.

ELASTICITY. Elasticity is one of the most = overlooked elements of endurance performance and I would consider it like icing on = the cake for downhill running. “Think of your body as a pogo stick. = The metal framework is analogous to your pillar and the springs are like your = muscles. We want our bodies to be able to store and release energy powerfully, just = like that pogo stick. You can also think of elasticity as how fast your body = is capable of changing the direction of force. In tennis it might be a = lateral move to get back across the court. In running it would be how quickly = you can get your foot off the ground once it hits, ideally while scooping up all = the force you hit with and bringing it all with you into your next = stride.

It is pivotal to being able to “keep your = legs under you” as mentioned earlier. You can train the body to be = elastic with explosive exercises, like jumps and bounds, and specific running = drills. Opt for fewer reps and make perfect form a priority.

Here’s to free speed! = Enjoy.

Debi Bernardes

USAT Level 2 Coach

USAC Level 3 Coach

8385 Tomahawk Drive

King George, VA 22485

(540) 709-1484

Congrats today and yesterday!

Debi Bernardes — Sun, 12 Jul 2009 18:14:00 GMT

Lisa Kilday: »

Debi Bernardes

USAT Level 2 Coach

USAC Level 3 Coach

8385 Tomahawk Drive

King George, VA 22485

(540) 775-4952

The stages of the Taper

Debi Bernardes — Mon, 06 Jul 2009 17:46:05 GMT

By Joe Bator

Stage 1 - Exhaustion: there is nothing like reaching taper time. You have
worked and built for months. Your entire being has been worked to the
breaking point and usually beyond. You almost look forward to the taper
with this sense of longing when it is a ways off. Once you get there your
body just wants to collapse. You are not sure if you will even be awake
come race day.

Stage 2 - Pain: You have moved past exhaustion and now your body is
starting to understand that the workouts have become less and maybe you will
not be putting yourself through the same punishment in the future. Your
fight or flight muscles start to relax just a little bit and everything
hurts. Places you long ago stopped feeling are screaming at you. You begin
to wonder if you can even make it to the start line. You begin to check the
weather, if the forecast is good you don't believe it.. You view anyone
remotely sick as someone to be avoided at all costs yet expect to catch
every disease known to man before race day.

Stage 3 - Awkward: You are no longer screaming out in pain but your body
still doesn't feel right. Workouts are sluggish and uncoordinated. You
feel famished but are afraid to eat anything because you will put on the 5
pounds you worked the last 5 months to take off. You find yourself standing
in a room wondering what you are supposed to do. You start semi limping
even though you don't have to. You have a vague feeling that you really
should be working out more then you are and start to think, maybe I should
ride 50 miles tomorrow to make sure I still can. You check the weather
often and are convinced it will be worse then forecast. At this point you
are pretty sure you will be able to race but certain it will be ugly.

Stage 4 - Nervous and jerky: You are starting to feel better and stating to
go faster in your workouts. You have more energy then you know what to do
with but are nervous that you will use it all up before race day. You
start listening to faster and louder music. You are inclined to race
anything you see. You start to believe you can do anything. Your co-workers
are ready to kill you. You are starting to think you might be able to
actually do ok on race day you are constantly checking the weather and no
matter what it is don't trust it. However, are afraid to speak of the race
in fear you might jinx it.

Stage 5 - Calm: Hopefully this comes a day before the race. You feel
strong; know what you can do and now just need to execute. The exhaustion
and pain are gone. The awkwardness from earlier is also gone. The
nervousness that you feel now is different it is more about anticipation and
excitement. The hay is in the barn. It is time to do those same rituals
you do. Eat the same thing. Wear the special socks or lucky shirt. You
are ready to go but in no rush to get there. You can visualize your race
and know it is too late to change anything now. You are beyond wondering
how the race will unfold you will know soon enough.

Joe B

FW: "You're killing me Debi!"

Debi Bernardes — Mon, 22 Jun 2009 21:10:46 GMT

Monica's exact words = to me 30 seconds before I caught and passed her with 800 meters to go.

Dextro Energy Triathlon - ITU World Championship Series/Age Group = Triathlon event

Time: 2:18:34 (Official Olympic Course PR for me)
Swim - 25:14
T1-1:36
Bike - 1:08:03 (24.8 miles)
T2-1:05
Run - 42:28 (10k)
5th Overall Woman

So here I am, in the finishers tent trying to see how I placed at the race. I can't read the freaking sheet. It's like they've = used size 4 font (you know, that itty bitty print they have on drug bottles that = they don't want you to read?), and no one told me I'd have to bring my darn = reading glasses to the finish area. I'm sure you'll notice that not once I = will use age as an excuse in this report (except here). I have to beg = someone to tell me what my final time was and place. Then I dragged my photo-Ho-friend, Andrea to come over and make her count how many woman = were in front of my name. At least four to five we determine, but I'll = have to wait and see the final results on line myself.

I arrived in D.C. Saturday afternoon, about 3 hours later than planned = due to the log-jammed interstate corridor we fondly call I-95. What = should have taken an hour ended up taking two hours, then another 20 minutes just = trying to find a parking spot at the host hotel. From there we have to go = through the ITU meeting (like they couldn't tell us this stuff in an e-mail?), = pick up our bags, and then head over to the transition area next to the Potomac = River to rack the bikes.

At this point of the day the wind was steadily blowing at least 20 mph, = and the waves, current, and the huge amount of debris in the water was a bit disconcerting. But as my friend Sherry used to sing to me = "Debi's World, Debi's World, party time, everything's excellent!"....I = figured things would be great in the morning. And I was right.....didn't = you all know that I'm always right?

The race starts at the lovely hour of 6 AM where we get to see the = sunrise over the Washington Monument, and the river dredger clean up all the debris = that has collected within the curves of the neat pontoon platform that the Pros = will use to dive off for their start, and from where we would get to jump into = the river. Water is pretty calm for the Potomac, there is a lot less = debris - just a few sticks floating by slowly, and very little wind.

The swim course goes up river, under the Memorial Bridge (how often do = you get to swim under such a huge bridge?), a few hundred meters further = upstream, then you cut to the left and head out to the middle of the river, turn left = and then start to head back down to where you exit the water.

Here was the only downer of the whole event. We were not allowed = any time to warm up in the water before the races began. We had three minutes. No more or less, and before you know it we're off in the = big brown stream swimming like spawning salmon upriver (only not as gracefully). It doesn't take too long before we start to catch up = the the waves of men in front of us. And if there was a strong current I = truly didn't feel it on this day (either for or against). I just thought = it was fun, and kind of cool to be swimming there. But then again, I'm = kind of weird in that way.

Before I know it we've reached the rear of the pontoon, and climbing up = that nice soft, cushioned, clean platform No rocks, muck, sand, = etc. Heaven, in my opinion is when you get a swim exit you aren't either = dancing around trying not to slice up your feet, or tread through sand or = muck. I start sprinting down the platform, rudely shoving aside those other = athletes who feel compelled to WALK out, and zip the suit down, goggles/caps = ripped off as one, and away I go. Did no one mention to those guys that it = was a race?

Get into T1, quickly get my crap on....and off we go with the heart = hammering in my throat. I feel awesome.

The Bike: This is two lap affair with most of the headwind and = hills in the first 5 miles. Of course this is also where the most potholes, manhole covers, and huge pavement cracks occur. But no matter = what, it's pretty cool to have the streets of Washington DC to ride as fast as you possibly can all to ourselves. Not sure if the pace per mile was a = PR for me, but it was awfully darn close, and it took about the first lap or so = to pass several of the women who beat me on the swim. I only had a couple = of guys pass me on the bike (most were from the Sprint Tri that started shortly = after our wave went into the water). Greg (a client) was one of = them.....he rides by me saying 'I thought you were faster than this!' I of = course gave chase to him and passed him back, and then we would trade off at = least one more time before he finally pulled ahead of me for good. I knew I wouldn't catch him on the run as he's been really getting fast (and his confidence level is up there!). Not that I wouldn't try = though.

The Run:

This was going to be a true test. I've done no speed work in the = past 5 weeks, and only a total of 3 speed workouts all year for my run. = Everything I was going to do today was going to be driven from my bike fitness and = my core strength. I've been doing CrossFit for almost five months now (2x = a week only), and this truly has helped to clear up injuries that have been = nagging me in the past, but also has gotten my core much more powerful. If = you can do 117 box jumps in 20 minutes (not to mention all the pull ups and = clean/jerk squats with it), then you should be able to run fast!

Back to the course. My first premise about this 10k was that it = was going to be a flat run. I knew we weren't going up around Captital Hill, = so I just assumed that it was going to be a piece of cake. Those dreams = were quickly shattered by the 1 mile mark, where we took our first right hand = turn up a hill. Well, at least we'd get to come back down the = hill. It is at this point of the race where you get a chance to see who your = competition is and where they are at in relation to your position, and we would get = to do it three more times.

This first leg of the journey was rather short so I didn't get to see = all the women in front of me. But I did see Monica Robbers. Monica = and I go way back, back far enough that I can still remember how we used to = compete against each other in running races. Each of us probably had equal victories within our friendly rivalry, and I find it's really great that = now we get to re-live those moments in the Multi-sport arena. The good = news for Monica is that she's like 15 years younger than me....so she's still = improving every year.

At this point of the race Monica is probably a good 3 minutes in front = of me. I know that she's just coming back from an injury (well, now = that I think of it, so am I), so I know that I have a small chance to catch her = by the end of the race if I can make her believe that I'm not hurting everytime = we see each other. And that's what racing really is all about - the mind = games you have to play. Why do you think Natascha Badmann always = smiles? From the first few hundred meters of the run up until the third mile my = back was tight, my shoulders hurt (damn aero pads decided they wanted to = gravitate south on me of all days - carbon aerobars suck in my opinion), and I = just wasn't really relaxed during this phase of the run.

I also had a couple other women who were trying to bear down on me as well. I give them no thought as I know that if you start worrying = about what is behind you, you've lost. I just regain my focus and breath (saying 'Sat' on the inhalation, and 'Nam' on the exhalation) - anything = to get oxygen to the core so that I can really relax and use my hips. I = also smile at them.

We take the next turn, and get a small climb, then we go down into a = tunnel, which as you guessed it means we get to climb out of the tunnel before = we hit that second turn around. I can't tell if I'm getting closer to = Monica, but i am getting closer to Greg at this point (or was it on the last leg?). I see him not using his arms, and yell out to him to start swinging his elbows. He gets back into the groove on this and he = picks up ground (his words to me post race). For some reason my brain does = not stop when I race. I am forever trying to coach someone when I am = in a race.

I'm not sure if the girls are getting closer to me, but again I smile, = and start my mantra again (breath in and out, and keep moving the damn = arms). We come back onto Constitution, go one block, and make our last 'little' = leg out. For some reason I thought that this was our shorter leg, but = in truth it was probably our longest of the course with a couple of hills = thrown in as well to spice it up a bit. I am getting closer to Monica, = but it's at this stage where I'm starting to doubt if it will be possible. = She's staying strong, and I don't think I'll have enough territory. = Either way, I say something to her (or did I?) as she passes by me on her return trip.

It's at this point where I actually start to connect with my body. = I start to think about using the power in my hips, my legs feel good, and = my cadence is really quick. I see a young guy in front of me shaking = out his arms. They are tired because he's been running with his hands low = (this is actually like carrying extra weight in your hands), and I had been = watching him for the past couple of miles. I pull up alongside him and tell = him to pick his hands up 'HERE'...and swing from your elbows. Good. = He does this and before you know it he takes off. I'm like 'DUDE' (in = my head) I just helped you....no way am I going to let you beat me = now. I regain the ground I lost to him, only to have to lecture him NOT to look = down (you start to look down, you slow down), he jerks his head up again, and = takes off again. I'm actually smiling at this because as he does it I = also notice that I've picked up the pace significantly.

We turn right onto Constitution again. We only have less than a = mile now to the finish line, and one last 'V' turn on the course where we take a = sharp left at an acute angle onto Pennsylvania Avenue (Capital Building is on = our right, behind us). I see that I've closed on on Monica quite a = bit, and that I've lost the young guy (he must have dropped his arms or his head = at some point). Monica makes that 'V' turn, sees me, and yells to me = "Debi, you're killing me!" I can't remember if I said anything to = her, but I do remember thinking that I was going to come up behind her, take a = deep breath, and then surge past her like she was standing still. I = knew I had it in me, and I knew it would hurt. I can honestly tell you that = the last time I did this was in a race was 10 years ago. It's that = confidence you have in yourself that says that you will survive it, and that it will = hurt SOOOO good to do it.

And I did it. I fell in behind her like a bike, drafted for a few seconds, gathered my will and breath, and went for it. Hips were = being used, and arms were swinging. We only had about 600 meters to go = to the finish line, but I was going to kill this last bit of the run = course. Because there is nothing like coming across the finish line of a course = set up for an ITU race. Sort of like crossing the finish line of the = Olympics (Jumbotron on the right, all the bells and whistles), even greater than = the Boston Marathon finish line.

Phew. Just reliving how strong I felt is a huge high. How = often do we ever get to feel like that, and how often do we ever truly push = ourselves to the limits? And why has it taken me so long to do it again?

Screw the comfort zone.....this was way more fun!

Debi 'who will try to savor each and every race that she has left in her = to the fullest' Bernardes

PS. One of the women who was closest to me on the third leg out = told me that she almost had me until I took off, and then wanted to make sure I = wasn't 60 (the 50 on my leg looked almost like a '6')

Debi Bernardes
www.ucandoitcoach.us
www.debibernardes.blogspot= ..com

--~--~---------~--~----~------------~-------~--~----~
You received this message because you are subscribed to the Google = Groups "debimademedoit" group.
To post to this group, send email to debimademedoit@googlegroups.com =
To unsubscribe from this group, send email to debimademedoit+unsubscribe@googlegroups.com
For more options, visit this group at = http://groups.google.com/group/debimademedoit?hl=en
-~----------~----~----~----~------~----~------~--~---

Are you Popeye or Olive Oil?

Debi Bernardes — Mon, 15 Jun 2009 16:59:42 GMT

(bloggers = note – you should never supplement without the aid of blood work analysis = either through your physician and/or your nutritional = counselor) Iron and the Endurance Athlete

« Back to = articles

By James L. Weinstein, MS, = RD

It’s true, Iron Deficiency = is the world’s most common nutritional disorder—and it’s also = one of the most abundant metals on earth. Oh, and iron is also one of the = most common substances that children accidentally overdose on! So what is it = about iron that has endurance athletes in a trance? Some tout its = potential ergogenic benefits, the solution to my fatigue, the answer to improving hemoglobin, the cure for lagging performance. Others throw around = words like hemochromatosis and iron overload syndrome. My aim in this = short article is to debunk some of the myths of iron, but also to give you, = the athlete and coach, some tools to help make better educated decisions = regarding taking iron—after all, you can buy it in the grocery store so it = must be good right?

The story of iron begins with = its purpose in the human body. Iron is an essential component of = hemoglobin, the protein that carries oxygen and carbon dioxide in the blood; iron = also plays a role in the transfer of oxygen in the muscle cell. Without = iron, you cannot efficiently produce ATP, the body’s primary energy source. Yet despite its clear importance and relevance to an = endurance athlete, the human body has a sophisticated mechanism for minimizing = absorption of iron and for ensuring that iron is not floating around free in your = blood stream. The primary way your body stores and transports iron is as ferritin. Remember this word. When your ferritin levels are adequate, you have enough iron in your body. If ferritin levels = are too low, you are short on iron.

Many people throw the word anemia = around without ever understanding what it means. Anemia is simply having = a low hemoglobin level. Hemoglobin carries oxygen—thus low is not = so good, and very low is just downright bad and. Hemoglobin could be = low for many reasons—it just so happens that the most common reason is = inadequate iron. Essentially, when your body is making hemoglobin, it needs iron—it’ll take it from storage (ferritin) if it’s = available, if not, then hemoglobin levels drop. If Iron is the reason for the = low hemoglobin (which is most often) then you have Iron Deficiency = Anemia. However, if you have a low ferritin, but your hemoglobin is still = normal, you only have iron deficiency. The difference is important as anemia = is certainly more severe, but research clearly shows that having iron = deficiency without anemia can lead to fatigue, lower productivity, and ultimately = could lead to reduced endurance. In athletes, Iron Deficiency Anemia can = lead to dramatic and measureable decrease in athletic performance, work = capacity, reduced VO2max—and this effect is reversed when iron supplements = are taken. But here is where the message of iron seems to get confused = to the point that athletes now often wonder if taking iron can improve = performance regardless of current iron status. Unfortunately taking iron if = you are not deficient is completely unhelpful, and in fact, may be dangerous. = About 1 in 250 people of Northern European descent have a disease where = they absorb too much iron, hemochromatosis, which can be deadly. =

Measuring iron levels requires a = simple blood test, ferritin, is the key. If you are going to get your = iron checked, remember to ask your doctor to check the ferritin along with = your hemoglobin. There are a couple of problems with ferritin—first, it goes up, falsely, when you are under stress = (i.e. sick, asthma, surgery, injury, infection, etc…), so make sure you = are relatively healthy when you get it checked. Second, there is no “agreed” upon definition for a “low-ferritin” in endurance athletes. If this subject interests you, there is a nice = review in Rodenberg and Gustafson (2007)—essentially, a good bet is if = ferritin is less than 30-35 ng/mL then Iron Deficiency treatment needs to = be discussed and if it’s between 35-60 ng/mL increasing iron in = your diet is a prudent step.

Although Iron Deficiency Anemia = seems to be prevalent in athletes in about the same rates as the general = population, iron deficiency (without anemia) seems to be higher, especially in = women. So, given the importance of iron to an athlete, how do you know if you = are deficient? If you are a serious endurance athlete, it’s = probably a good idea to get your ferritin checked periodically, or at a minimum, = you should get your iron checked if you are having an extended period (> = 7 days) where you are not recovering well, performing subpar for where you = expect to be, are feeling lethargic, or are in a higher risk group to include: = females endurance athletes and male and female vegetarian athletes. = The next question is how do you treat iron deficiency and the more severe = anemia.

Let me start by saying Popeye was wrong. Don’t expect to get some killer forearms every time = you eat a can of spinach! In fact, the iron in spinach is very poorly absorbed. There are two forms of iron that you can consume, heme = iron and non heme iron. Heme iron comes from meats, fish, poultry, and = about 25% of the heme iron you eat is absorbed. All other iron, including = iron from supplements, vegetables (like spinach and other dark green leafy = vegetables), is absorbed at a rate between 3-15%. Now, you may have heard that = some things like orange juice can help you absorb more iron—and this is = a half truth. The reality is that Heme Iron absorption (the iron from = meat) is always around 25% but the iron from the non-heme sources, well, that = depends on other things in your diet. Certain items enhance non-heme iron = absorption like Vitamin C (ascorbic acid) and some things inhibit non-heme iron = absorption like coffee/tea, alcohol, and the fiber found in whole grains. = Some prudent dietary guidelines to increase iron intake and absorption = include:

Eat lean meats
Be creative about adding high = Vitamin C foods to your non-heme iron foods (add mandarin oranges, green = peppers, and tomato’s to your salad of dark green = vegetables)
Use a cast iron pot (a little of the = iron from the pot/pan ends up in the food!)
Eat foods that are higher in = iron. A good source from the USDA: http://tinyurl.com/l7kkg8
Reduce coffee, tea, and alcohol = intake

Although iron supplements are available over-the-counter, they should = only be used in conference with your medical provider. You need to have = a legitimate reason to take iron because there is no evidence that if you = are not iron deficient, that iron will help, in fact, without iron deficiency, = iron may have more risk than benefit.

In Summary:

Iron is important for many biological = processes that are essential to an endurance athlete
An athlete in a high risk group or an = athlete with an unexplained drop in performance or increase in fatigue = (lasting more than 7 days) should consider getting screened for Iron = Deficiency and Anemia (with a test for Ferritin and Hemoglobin)
Iron Supplementation should be done in = consult with a trained medical provider and not without first checking your Ferritin levels.
Eating a diet rich in iron will help = ensure you do not become deficient
Remember that a dietitian is a great = source for getting reliable nutrition information

Debi Bernardes

USAT Level 2 Coach

USAC Level 3 Coach

8385 Tomahawk Drive

King George, VA 22485

(540) 775-4952

* Email entry *

Debi Bernardes — Fri, 05 Jun 2009 23:31:30 GMT

Coach Bobby McGee Sez:

On Getting Out of Your Head

Being interested in why the mind may prevent = endurance athletes from accessing their full physical potential for all these = years has led to certain “conversations” with athletes starting off at = a level that assumes the athlete has an understanding of the mechanisms = that underlie the point being made.

This is a BAD assumption. All too often I = will have worked with an athlete for some time & in that time both the athlete = & I have grown in our understanding of the psychology & of how this understanding pertains to the athlete specifically. Thus when I work = with a new athlete, especially a particularly talented &/or successful one, I = unfairly assume they “know” what I am talking about; either they unconsciously do what I propose already & need no conscious = understanding of the material, or the matter sits squarely in their blind spot & = they do not even know that they don’t know what is holding them = back.

All this preface has been put in place in = order to have a discussion about why “being in your head” is not such = a good thing for the endurance athlete.

Some points worth considering:

· Problems created on a certain = level, i.e. by the athlete themselves, cannot be solved on that same level & = need a different perspective, (from Einstein). Most likely this perspective = needs to come from outside the individual, but a very skilled athlete can figure = that an assessment of the situation from a different angle is needed

· What an athlete thinks, = especially when highly fatigued is often flawed because of the subjective nature of interpretation of how they feel

· Confusion regarding internal = dialogue – believing that they really are what they are = thinking

Now a paragraph of conjecture: taking a = phrase from Oriah Mountain Dreamer, “Why am I so seldom the person that I = am” & adding to that the 3 selves that so often befuddle our efforts to = be the best we can be:

1. Who I think I am

2. Who I would like to be

3. = Who others see me as

In endurance sports I believe it is essential = to have on board a few knowledgeable individuals, whom you trust implicitly = & who personally know & take an interest in your performance. By going = within & listening with as little interruption from the egoic mind as = possible, & discovering what you really believe about your ability, = (especially within the specific moments in training & racing that are often so definitive). Then offer these insights to these skilled & trusted = observers for evaluation, so that the 3 selves move as close as possible to = each other.

Self confidence & self-belief are = crucial. Then a clear understanding that objectivity about your ability is perhaps not = the best mindset – a slight over estimation (but still realistic) of your = ability is a good way to set your expectations.

Let’s get a bit more = specific:

Being “in your head” is akin to = having your head up your $#*%, a teacher of mine once told the class. He was = from India, the course was quite advanced & he justifiably did not want = to waste time dealing with personal issues while the issue at stake was the = wellbeing of others that we were being trained to work with. But his point is well = made – going to that dark place during tough training or a race gives = us tunnel vision, i.e. we have blinders on & lose our access to = peripheral information that might easily solve our current problem. We lose sight = of the big picture & we become self-destructively subjective. Going inward also negates the great power that we have in these exercises of racing & training – they are voluntary! We can = stop at any time we want! Knowing this removes the life-or-death quality = from the exercise. Yes, sport is life, sport feeds our need for combat in = times of peace & we attach a great deal of (ego?) value to our performance. = We measure ourselves & our self-worth according to our performance as = it relates to our expectations. It truly is challenging to race without our = egos invested & to be truly detached from outcome & fully focused on process. We do however need to become skilled in setting that desired = outcome out there as a means to drive us & then focus exclusively on the = process that second by second will get us to that desired outcome.

Consider that the body is primarily a safety = device designed & operated in such a way as to protect our vital organs, = like brain & heart. When we compete & the sole purpose is not to make = a living, but to feed a need to be self-actualized then the = rationalization process becomes interesting to say the least! The body does not want to = be pushed beyond safe limits & current thinking seems to indicate that = our ability to override what the body’s homeostatic systems believe to = be safe is the way to greater performances. There also seems to be evidence = that, as Maslow stated, performance will always be subjugate to more basic = needs, like being able to breathe, or not overheat, etc.

In endurance events it really becomes an = exercise in accurate awareness of the signaling from our physiology & the = objective determination of what behavior this requires of us to stay alive & = the need to be outside our heads on the field of play doing what needs to be done = to succeed at the game based on our predetermined expectations.

THERE WILL ALWAYS BE THE BATTLE BETWEEN THE = VARIOUS COMPONENTS OF US THAT COMPRISE PERFORMANCE & SAFETY. Somewhere in = all this we have to factor in the needs of the ego & realize that if we have = really assessed well what we might be capable of, that we are involved in an = epic & exquisitely worthwhile struggle with ourselves in search of = nothing less than self mastery in this small sector of self that comprises = performance participation in endurance events.

Then of course we can always just go out = & have fun playing hard!

Yeesh

Debi Bernardes

USAT Level 2 Coach

USAC Level 3 Coach

8385 Tomahawk Drive

King George, VA 22485

(540) 775-4952

Bobby Sez....

Debi Bernardes — Mon, 20 Apr 2009 19:08:35 GMT

= If General Colin L. Powell were an Endurance Athlete<= /span>

= Taking His 13 Rules of Process to the Races

<= /o:p>

Sitting in a dermatologists office waiting for the doc to = arrive I came across these 13 operative practices as followed & proposed by = this powerful leader. Of course I immediately thought that it would apply wonderfully as a series of empowering protocols when training & = racing:<= /span>

<= /o:p>

· No workout is ever as bad as you think, by morning you will = have found the value<= /span>

· Getting angry about a situation is okay & then get over = it & move on; quickly!<= /span>

· Avoid having your ego so closely attached to your training = & racing performances, that when you fail your ego also takes a nose = dive<= /span>

· No matter what circumstances arise – it can be = done<= /span>

· Be aware of what you choose for; especially in what you are focusing on, or speaking about—you may get it<= /span>

· Do not allow adverse training or racing circumstances & = situations stand in the way of you making a good decision

· Experienced athlete or not – you can’t make = someone else’s choices, don’t let someone else make yours. Gather information from trust worthy sources & then decide for = yourself<= /span>

· Check small things—triathletes/runners are you paying attention?<= /span>

· Share credit—whatever team you put together to = achieve success, make sure you let people know about them

· ALWAYS remain calm & be kind; officials, volunteers, = partners, sponsors, coaches, therapists, friends have feelings also – even = if you are having a bad day out there

· Have a vision, not just a rough idea, but a great big = VISION of what you want to achieve & then be demanding of yourself & = others whom you have asked along for the journey

· Do NOT take council of your fears or your = naysayers<= /span>

· Perpetual optimism is a force multiplier<= /span>

<= /o:p>

Thank you Sir!

<= /o:p>

Bobby McGee<= /span>

Debi Bernardes

USAT Level 2 Coach

USAC Level 3 Coach

8385 Tomahawk Drive

King George, VA 22485

(540) 775-4952

Racing and Self Confidence

Debi Bernardes — Sun, 19 Apr 2009 23:19:18 GMT

Hmm, self confidence. Self confidence is *not* = the blind belief that one can accomplish any given task. That is neurotic = behavior.

True self confidence is the belief that one can = deal with any obstacles that come along. That may or may not gain a specific goal = but it will give one the chance. That self confidence is built not given. It is developed not born with. It is available in direct proportion to what we invest. Self confidence is not a superiority over others, it is a = control over ourselves.

We can get true self confidence in one way and = one way only - we go get it. Whether we see ourselves as influencers of our = lives or reactors to our lives is important. If we are influencing what happens to us, we prepare. If we are influencers, we take steps to make the obstacles understandable. If we want to influence, we train.

Every time we go out when we don't want to we = learn more about ourselves. The times when training sessions are easy are nice but = teach us nothing and prepare us for nothing. Self confidence is built and = earned by intelligently facing situations that make us uncomfortable. =

The 'intelligent' part is important. Without = that, we don't progress.

Every time we intelligently push through the = limits we've set for ourselves, we become more self confident. People talk of 'pain' = in training. If they are truly feeling pain and they continue, they are = idiots. If, instead, they are feeling uncomfortable - facing new = limits

- then they are earning self confidence. Good = training programs challenge these limits.

It is up to us to respond to intelligent = training in a way that allows us to feel proud of what we've done. Being proud of an = earned accomplishment is not vain, it is mandatory. If we are happy with the = effort we've produced we'll be a little more happy with ourselves. This is a = good thing.

Not everyone can develop self confidence. There = are some people that (for whatever reason) who feel a need to put failure AND = success off to other influences. Horse apples! We get what we get. There may be obstacles that keep us from reaching a specific goal but the effort we = put forth is totally under our control. It's that effort that is determined = by self confidence and that is earned by intelligent training.

By: Layne Wallace, an acquaintance of mine = from Florida.

Debi Bernardes

USAT Level 2 Coach

USAC Level 3 Coach

8385 Tomahawk Drive

King George, VA 22485

(540) 775-4952

Core Work builds speed!

Debi Bernardes — Tue, 31 Mar 2009 14:34:52 GMT

I’ve watched runners in this area for over 25 = years now, and have seen some of them dramatically change as they have aged. = While there are others (Ferris Portner, for example) who still maintain their same = posture over the years.

Why is that? Because some of us pay attention = to other parts of our body other than just going out and running day after day, = and year after year with no variation.

Examples of what happens when core strength starts = to dissipate (use it or lose it here Baby!)

1. Upper back becomes weaker (hunched = back)

2. While sitting at desk upper chest becomes = tighter (shoulders caved in look)

3. Neck becomes weaker (what I call the = ‘Turtle’ head).

4. Feet forget to know how to actually raise higher = than 2 inches off the ground (hip flexors weaken).

5. Knees hurt (weaker quadriceps, pulling knee-cap = out of alignment)

6. Feet hurt (take up the slack from weaker calf, = quad, hip, and feet muscles)

7. Lower back hurts (well…we’ve covered everything else, so why not the back getting in the action) – = Psoas tight, low back weak, and abdominal wall weak.

a. Please = note – these are all generalizations, for specific medical terms, etc., go see = your local physical therapist or doctor.

I can go on, but you get the picture = right? Less core strength means more injuries, not to mention looking older than = your cardiovascular age. You might have the strength of a 20 year old in your heart, = but the rest of your body is going to pot.

The problem with just running is that you are = moving in only one direction, over and over again. Your body was designed to do a = lot of things, not just go from point A to point B over and over again. =

Not to mention you will get slower no matter what, = but why increase the speed of that decline when it doesn’t have to be that = way? What is probably the easiest thing to do to help you maintain your body = shape, flexibility, and speed is to focus on doing movements that are = multi-planar, and this means you need to work on your core strength. Your limbs = will not be able to handle all the work without a strong = foundation.

Few ways to work on this if you don’t like = doing the ‘link’ exercises by yourself is to find a class at your gym, go to CrossFit, do Yoga, Pilates, or = any other form of core work that will help you age gracefully, and help you hold = your head high as you age and continue to race well.

Running Drills #1

Debi Bernardes — Mon, 30 Mar 2009 21:26:00 GMT

Coached Track Practices

Debi Bernardes — Mon, 30 Mar 2009 21:09:00 GMT

Tuesday nights at James Monroe High School we hold weekly coached track sessions. These are run by Debi Bernardes and runners are coached to improve not only running technique, but in racing strategies as well while getting a good workout. Cost is $5.00 a workout.

Great Train Race Update

Debi Bernardes — Mon, 30 Mar 2009 21:06:00 GMT

We are up to almost 1000 entries for the mile and 275 for the Caboose Run!

New artwork for this year's 2009 15th Annual Great Train Race and Caboose Shirt - look forward to unveiling them at Packet Pick-up. Also new this year will be our new cast medals that all runners will recieve.

Race to the Podium

Metabolic Efficiency, Training the Body to use more Fat

Electrolytes

Downhill Running

Congrats today and yesterday!

The stages of the Taper

FW: "You're killing me Debi!"

Are you Popeye or Olive Oil?

*** Email entry ***

Bobby Sez....

Racing and Self Confidence

Core Work builds speed!

Running Drills #1

Coached Track Practices

Great Train Race Update

* Email entry *