Monday, August 15, 2011

Let it RAIN!



RAIN 2011
By Matt Wandtke



Hey everybody. I thought I’d write a quick report about a recent bike ride that a few of us participated in on July 16. The race… excuse me, not-race… The ride is called RAIN. The acronym stands for Ride Across INdiana. Even some of us riding in it weren’t aware of what RAIN stood for <ahem, Michele>. The ride begins at Saint Mary of the Woods College in Terre Haute, follows US highway 40 across Indiana and ends 163 miles later at Earlham College in Richmond. The slogan for the ride is “160 miles, one day, one way”. Our small group consisted of me, Dave McCall and Michele Applegate, but there were other Evansville area runners participating including Janell and Jake Bessler, Linda Molinet and Scott Culiver to name a few. Extra special thanks goes out to Rhonda McCall and Wayne Ricketts for the excellent support they provided during the ride. You guys rock!

Everyone departed Evansville on the 15th so we could spend the night in Terre Haute, suffer from nervous insomnia and have very “loud” hotel neighbors. The morning of the ride, we made a quick trip to McDonalds for a calorie packed breakfast. By 6:00am we had the gear packed, tires pumped, sunglasses cleaned and headed out to St. Marys. After a snapshot or two and the customary pre-race rituals, we made our way to the start line at about 6:45a for the 7:00a start. I would estimate the number of bikes at the starting line to be somewhere around 1,600. That’s a lot of sardines packed on a 14 foot wide road. Finally the time had come and the ride commenced. It was start/stop for a hundred yards or so until the sea of carbon fiber and lycra in front of us made it through the main gate of the college. We were blessed with fairly cool temps and cloud cover as we made our way to downtown Terre Haute just after dawn. Someone told me the mayor of Terre Haute was going to be there holding up a sign saying “Go BOR Go”, but I didn’t see it ;-). Maybe his alarm didn’t go off.

Other than a stray dog darting across the road (and potentially wiping out a large number of riders), the trip to the first rest stop (36 miles) was uneventful. Dave and Michele both looked fresh and ready to get back on the road within a few minutes. I was cramping in the calves a little. Fill water bottles, slam down as many calories as possible and go, go, go. Let me stress… this is not a race. Next rest stop was about 35 miles away in Plainsville. Most of the riding takes place in what’s known as a peloton, pace line or a pack. We rode in packs ranging from 10-40 riders. It takes a lot of faith to ride 6-12” from the rear tire of people you don’t know. Michele seemed a little concerned about it at first, but quickly realized how beneficial it was. We were easily maintaining speeds of 21-25mph.

Coming up to Plainsville on a particularly long and boring piece of hwy 40 we had a state police car fly by us with siren blaring. A minute later, a sheriff’s car blew by followed by an ambulance. We all looked at each other and I said “There’s a good chance that’s related to the ride”. Then we could see in the distance where they had all stopped. We really didn’t want to see what had happened up close and personal. When we got to the crash site, we saw a rider sitting up on the side of the road with his jersey cutoff and attention being paid to his right shoulder area. Usually that means a broken collarbone or a separated shoulder. Thankfully, his injuries weren’t caused by a collision with a car and didn’t appear to be life threatening. Later we learned that a bee had flown into his jersey and caused the accident.

Somewhere around the 50 mile mark it became clear that the cycling shorts I bought with my new jersey were NOT going to cut it for the entire ride. The discomfort level was rising in a hurry. I needed my pearl izumis and I needed them no later than the next rest stop. When it finally arrived, I dove into the van, switched them and jumped back out…. Ahhh, much better. But the damage was done... lesson learned. At least the calf cramps were gone. Once again; fill water bottles, consume maximum possible calories, go go go.

It was time to loop the south side of Indy. The perfect weather we began with vanished. Temperature and humidity soared and the sun was beating down without mercy. To make matters worse, a bit of a headwind developed. Dave, Michele and I did our share (probably more than our share) of pulling the pack as we made our way to the lunch break at a high school somewhere around mile 96. Wayne made a quick repair on Dave’s front derailleur that made his life on the road easier. I’m sure I looked similar, but Dave and Michele were starting to get a little bit of a distant stare in their eyes. We still had almost 70 miles to go and it was officially hot! I talked to a young lady I knew from Evansville who was driving support and she told me a lot of people were calling it quits due to the heat. But the thought of quitting never entered our minds. After a wait in the chow line, a lot more calories in the shade and water/Gatorade it was go, go.

Michele suggested we stop and do a dance at mile 112 since that will be her ironman distance on the bike. The motion was denied with two votes no to one vote yes. More pulling, more drafting, more friends made and we finally make it back to highway 40 on the East side of Indy. Another quick rest area. Water, Water and more water. Someone said there was ice cream, but I couldn’t find it. Michele’s purple jersey was starting to change color. It was now sort of a tie-dyed looking white and purple. Her shorts were developing white areas too. She was doing some serious sweating. The heat and sun were taking their toll on all of us. The general consensus was “Let’s get this over with”. We’re down to just one go at this point.

Back on highway 40 we headed East on the final leg to Richmond. Saint Rhonda and Saint Wayne were showing up on the side of the road more frequently for support. I can’t tell you how good it was to see familiar faces. We crank out mile after boring mile with the only entertainment coming from the occasional deer that would dart out of the woods just for a lick of Michele’s Jersey. Did I mention it was really salty and largely white now? Then we reach the unexpected detour; 2 miles South, half mile East, 2 miles back North. During this loop Michele starts to develop calf cramps, bad ones. If you’ve ever had these, you know there is no recovering from them without rest. We had around 20 miles to go. The last big hill arrives and we start the 1.5 mile climb. Everybody struggles up it.

Finally we make it to Richmond and the hill at the finish is in sight. I can vaguely remember Michele asking if we could turn before the hill. I hated to tell her no. It was a cemetery. Having the cramps that she did and still making it the final 20 was very impressive. She is one tough cookie. We all cross the line together, receive our RAIN keychain (a little anti-climatic) and make our way to the nearest piece of open lawn to collapse. It was finally over after 11 hours in the saddle. After a very quick shower (made mandatory by Rhonda and Wayne) we packed up and headed back on the 3 hour trip to Terre Haute. I think the first thing on Dave’s mind was beer. I didn’t follow it closely, but there was something wrong with the beer on board so we made a pit stop for some more. I thought the beer was outstanding. Stopping in Greenfield for a quick meal at steak and shake, I wish I had a stopwatch on me. I’ve never seen 5 people eat so much food, so quickly without uttering a word. The rest of the van ride went by quickly as we shared our stories from the day. I don’t think anyone said they wanted to do it again at the time, but maybe that’s changed since then.

It was the first RAIN for Dave and Michele and my third time in a row. I said I was going to take next year off, but I’ve already changed my mind. Let me know if any of you want to attempt it next year and we’ll have a great time training and trying. I’ll give you as much good and as little bad advice as possible.

Monday, August 8, 2011

Ironman 70.3 Muncie

 With the Y-Tri this Saturday we'll dedicate the blog this week to the Triathlon and those few who are crazy brave enough to take it on, below is a race report from Matt Etieene from the Muncie 1/2 Ironman, enjoy the report and Good Luck to those racing this weekend.

Ironman 70.3 Muncie
MatthewEtienne


When Jeff asked me to do a write up about my Ironman 70.3 experience, I did not know what to focus on more, the race or the training. To me the race was just a few moments and the training was an eternity. 

One evening back in December I was swimming with the Southern Indiana Triathlon Team at Castle High School. Everyone was talking about the upcoming races for 2011. As I listened to everyone’s races, several stated the Ironman 70.3 in Muncie as the big race for 2011. I do not know if it was my youth or machismo but I decided to do it as well because if these “old timers” could do it, so could I.  Heck, I swam 1.2 miles so many times that I cannot keep count. Fifty-six miles on a bike is a cake ride. I knew the run would be the easiest part of the race since I ran 12 miles or more almost every Saturday since October with the Band of Runners.

My official training began the day after Band of Runners’ short road race in Little Rock (well it was short for me; the others did a full marathon). I was convinced after this race that the 70.3 distance would be difficult but not too difficult (of course I learned I was wrong). Something happened during my training that I did not foresee; it rained. When I say it rained, I mean we had Amazonian type rains but in Indiana.

So when June rolled around, I was ahead of schedule on swimming and running but behind on my bike mileage. So I did what any person with “under training phobia” would do, I increased my bike mileage and kept my swimming and running totals the same. By the time my taper came, my IT Bands were screaming. My hamstrings hated me and my grocery bills resembled that of a family of four. Keep in mind, I live alone.

My mother and sister traveled with me to Muncie to cheer me on. When we went to check out the course, I will never forget the look on my mother’s face when she saw the white caps on the lake. She asked if I realized how strong that current was going to be. Naturally I acted as if it was nothing. Inside, I was thinking, “WTF???? Matt you are an idiot. You will not make it pass the swim!” The bike course seemed flat which does not suit me. I love rolling hills. The run course did not seem difficult. I had been on hillier runs with the Band of Runners.

So race day finally came. As expected, several in the later start waves passed me on the swim. Fortunately there were not white caps on the lake. I came out of the water 4 minutes slower than my expected time. The first half of the bike ride was incredibly easy then came the turn around. It was at this time that I realized I had a tail wind and now I had a head wind. My hamstrings and IT bands were screaming by mile 40. I kept remembering a mantra from Thomas the Tank Engine; I think I can I think can.  I kept this mantra up during the run, even after my hamstrings locked up on mile 6. Although I was well over 2 hours into the run, it felt like I blinked and I was at mile 12. All the pain left my body. I had a mile to go. As I crested the last hill at mile 12.5, I saw my sister and mom. I felt immortal. I kept chugging along like Thomas the Tank Engine. I crossed the finished line and nothing but relief ran
through my body.

I did it!  I had my Ironman 70.3 hat and medal. My biggest disappoint was that there was not a beer tent at the finish line. I compromised for half a pizza instead. I cannot forget to say my thank yous. I want to thank anyone who supported me or trained with me. If it was not for you, I would not have been able to do it. When I doubted myself, you were there to pick me back up.

So do I recommend doing a half Ironman? ABSOLUTELY! It is a major test of endurance and motivation. I tip my hat to anyone doing a full Ironman. I wish Michelle the best of luck in Louisville and I hope to be there along with the other Band of Runners cheering you on the entire time. I hope you don’t need a mantra to keep going but if you do, I will let you borrow the one that got me through my race.

http://ironmanmuncie.com/

Monday, July 11, 2011

Electrolytes 101 | Active.com

Electrolytes 101

By Nancy Clark, MS RD CSSD
For Active.com
When he entered my office holding a sports drink at 9:00 a.m, and mentioned he wouldn’t be training until 2:00, I wondered why he was sipping a sports drink right then. His response “For the electrolytes—not that I even know what electrolytes are…!” Like many of my clients, this runner was confused about electrolytes: Did he need them? How to replace them? Are engineered sports foods the best sources? If you are also confused about this topic, keep reading!

What are electrolytes?

Electrolytes are electrically charged particles that help the body function normally. Some of the more familiar electrolytes include sodium, potassium, calcium and magnesium. Calcium and magnesium help muscles contract and relax. Sodium and potassium help water stay in the right balance inside and outside of cells. Sodium is the electrolyte lost in the highest concentration in sweat.

Do active people need extra electrolytes?

If you are a fitness exerciser, you are unlikely to need extra electrolytes to replace those lost in sweat. If you exercise hard for more than four hours in the heat (such as triathletes, marathoners and even tennis players), you may benefit from replacing sodium losses, particularly if you sweat a lot or have been consuming only plain water or even a standard sports drink. In that case, salty recovery snacks could be a smart choice—particularly if you are prone to muscle cramps.
Potassium deficiency is unlikely to occur in athletes because the body contains much more potassium than even a marathoner might lose during a hot, sweaty race. Never the less, you can rule out this issue by enjoying potassium-rich fruits and vegetables (oranges, bananas, raisins, potato) and dairy (milk, yogurt). You can easily replace the 200 to 600 milligrams potassium you might lose in an hour of hard training by snacking on a medium to large banana (450-600 mg potassium).
To consume the electrolyte calcium, plan to include calcium-rich foods each day, such as (soy) milk+cereal, yogurt, a (decaf) latte. For magnesium, as often as possible, enjoy a pile of  magnesium-rich green leafy vegetables, as well as whole grains, nuts, peanut butter, dried beans and lentils.

Who needs to worry about replacing sodium?

Not many people! When you exercise, you lose some sodium via sweat, but you are unlikely to deplete your body’s stores under ordinary conditions. Problems arise when people overhydrate during exercise with too much plain water or standard sports drink. The very small amount of sodium in a sports drink is added to enhance fluid retention, not to replace sodium losses
The concentration of sodium in your blood actually increases during exercise because you lose proportionately more water than sodium. Hence, your first need is to replace the fluid. You can easily replace the 800 mg sodium lost in two pounds of sweat during a hard hour-long workout by enjoying a recovery snack of chocolate milk and a bagel with peanut butter.
Keep in mind, most health organizations recommend we reduce our sodium intake because the typical diet contains too much sodium for the typical person who is unfit, overfat and at risk for high blood pressure and stroke. 

I am training for an Ironman triathlon. Should I consume extra sodium?

After extended sweaty exercise, you should plan to replace sodium if:
  1. you are craving salt, and
  2. you are covered with a layer of salt on your skin.
Many tired athletes report the salt helps revive them so they feel better. Plus, it helps with rehydration because it holds water in your body.
You can also consume salty foods, such as chicken broth or ramen noodles before extended sweaty exercise, so the sodium will be in your system, helping to retain fluid and maintain hydration. Experiment with consuming pre-exercise sodium during training. Some athletes complain of intestinal upset or heaviness. You are an experiment of one!
Assuming the longer and harder you exercise, the hungrier you'll get and the more sodium-containing foods and fluids you'll eat—and easily consume more than enough electrolytes during and after the workout. Standard snacks (yogurt, bagels) and meals (pizza, pasta) have more sodium than you may realize. Nibbling on olives, pickles, crackers & cheese can easily replace sodium losses. (See the table and read food labels for sodium content.) As for potassium, chugging 16-ounces of chocolate milk for a recovery drink more than replaces the potassium a marathoner might lose.     

What about commercial sports foods with sodium?

If you are tempted to replace sodium losses with commercial sports foods and fluids, note that most of these engineered products are relatively poor sources of sodium. (See the table below.) Some frugal ultra-distance athletes simply lick a small packet of salt from their palm or suck on a boullion cube. Tastes great if you crave it!

Sodium in Popular Recovery Foods



FoodSodium (mg)
Chicken noodle soup, 1 can Campbell's  2,350
Pizza, 1 small Domino’s cheese   2,330
Ramen noodles, Maruchan, 1 packet   1,580
Spaghetti sauce, 1 cup Ragu    1,160
Boullion, 1 cube Herb-Ox Chicken   1,100
Salt, 1 small packet         590
Pretzels, 1 oz (30 g) Rold Gold thins      560
Bagel, 1 Thomas' New York style (3.7 oz)     540
V-8 Juice, 8 ounces        480
American cheese, 1 slice Kraft       250
SaltStick capsule, 1        215
Cheerios, 1 cup multigrain       200
Yogurt, 6 oz Stonyfield Farms vanilla     115
Bread, 1 slice Pepperidge Farm hearty slices     190
Saltine crackers, 5         180
Potato chips, 20 Lay's         180
Chocolate milk, Nesquik, 8 oz      150
Gatorade, 8 ounces        110
Endurolytes (electrolytes), 1 capsule        100
Powerade, 8 ounces          70
Beer, 12 ounce can          15
Coke, 12 ounce can          10
Orange juice, 8 ounces    5
Potential loss in a two-hour workout              1,000-2,000

Electrolytes 101 Active.com