Meet the D3 August Athlete of the Month, Julia Purrington

Julia finesses the bike at Havasu.

• Monday - coach Masters then swim my own 4-5K endurance session.
• Tuesday - day off or short, hilly power or tempo ride in the mountains at lunch. I work and live in the mountains, so this is my typical terrain.
• Wednesday - coach Masters then run at lunch. This is usually an endurance run. Then a short ride and swim at Chatfield in the evening (with the kids at the beach!).
• Thursday - track workout with the whole family! Sometimes I’ll ride the bike to the track and catch a ride home with the hubby.
• Friday - swim at the pool in the am. This is usually a 3-4K with some power or anaerobic work. I would also ride or run easy with the hubby if I can get it in. Sometimes I’ll take Friday afternoons off and just go for a nice hilly, but not too hard ride.
• Saturday - SBR! Usually open water swim, then a two hour ride with some short tempo sections and a one hour run with some short tempo sections.
• Sunday – LONG ride day (5-6 hours) followed by a short run (15-20 min).

8. What music motivates you?
Different things on different days.  I love to run to hip hop, and I sometimes like to use more aggressive rock (Linkin Park or something similar) for harder runs, but I am not much of a music person.  I rarely use an Ipod to run.  I am much more motivated by race simulation.  I can get my mojo going pretty easily by imagining that I am on the last mile of my run at a past or upcoming race.

Optimal Sports Nutrition for Endurance Athletes

Top 10 Tips for Peak Performance

Are you looking for that “something” to help take your health and athletic performance to the next? Below, I provide you with latest in nutrition & exercise science to help optimize health and achieve peak run performance.

#10 IMPLEMENT CARBO-LOADING PROTOCOLS BEFORE LONG RACES

Carbo-loading protocols are appropriate when gearing up for races lasting 2+ hours and entail that a high carbohydrate training diet (55-60% of daily intake) is coordinated with a taper in training volume about 2-3 weeks out from race day and then increasing carbohydrate concentration by 25% while maintaining calorie balance the final three days leading up to race day. Popular carbo-loading menu items include pasta, potato, bagels, cereal, energy bars, fruit juice, bananas, rice, pretzels, and low-fat yogurt. By following carbo-loading protocols, muscle glycogen stores will increase 30-40% lowering the likelihood of hitting the wall mid-race.

#9 PRACTICE FUELING BEFORE RACING

Regardless of race distance or carbo-loading protocols, a pre-race meal is essential to protect against low blood sugars and mental drain known as ‘bonking’, especially when coming off a fasting state where fueling has not occurred over the previous 4 hours. The purpose of a pre-race meal is to restock the 100 grams of carbohydrate (400 calories) stored within the liver, helping to elevate blood sugars and improve energy levels prior to race start. Contrary to the high fiber recommendations that are provided from all corners of the health spectrum, fiber should be limited to no more than 10 grams on race morning as fiber takes longer to clear the gut and can leave your stomach feeling heavy if large amounts are consumed pre-race. Stick to lower-fiber, ‘gut-friendly’ pre-race options such as plain toast, bananas, rice or corn based cereal, pasta, and potato. To help mute hunger and stabilize blood sugars, inclusion of up to 25 grams of protein (e.g., 1/2 cup of scrambled eggs with toast) and up to 20 grams of fat (e.g., 2 Tbsp nut butter) is encouraged. Overall, aim at consuming 400-600 carbohydrate focused calories in the two hours leading up to race start as means to optimize blood sugars and protect against early onset of muscle fatigue.

#8 INCLUDE SALT ON RACE MORNING

Salt loading is a relatively new concept, but over the past five years, there have been a handful of studies producing promising results for the endurance athlete with regards to both performance and protection against hyponatremia. One study published just last year demonstrated that ingestion of 25 ounces of concentrated sodium beverage (2.8 grams) in the 105 minutes leading up to a run at 70% of VO2max helped increase blood volume, allowing the runners to maintain a lower core body temperature and a lower level of perceived effort. Similar results with the addition of increased exercise capacity have been demonstrated in female cyclists consuming 20 ounces of a concentrated sodium beverage (2.3 grams) in the 105 minutes leading up to a submaximal cycling effort in warm conditions. It is important to note that athletes are naturally exposed to sodium-rich foods (e.g., pretzels, bagels, tomato sauces, chips, sports drinks) and may not need to add extra salt to their normal pre-race routine. Runners with pre-existing elevated blood pressure should check with their physician before practicing salt loading.

#7 LEARN YOUR SWEAT RATE

Because dehydration ranks among the most common nutritional causes of performance decline in athletes, an understanding of sweat rate is of paramount importance when developing a race day nutrition plan. Determination of sweat rate is actually quite easy but it entails that a log be kept, monitoring the following items:

To determine hourly fluid needs, subtract post workout weight from pre-workout weight and multiply by 15.2 ounces. Add this number to volume of fluid ingested during the workout to determine total fluid needs. Divide total fluid needs by total duration of workout to determine hourly fluid replacement needs. Note that as the heat index rises and/or the intensity of the workout increases, so does sweat rate. For optimal uptake of fluid and muscle hydration, 150-250 mg of sodium should be consumed per 1/2 - 3/4 lb weight loss. For reference, the average athlete requires 1/2 - 1 liter of water and 200-1,000 mg of sodium each hour during training or racing.

#6 BE AWARE OF YOUR BODY’S ABILITY TO ABSORB FLUIDS

Once sweat rate is determined, at the other end of the spectrum is determination of actual uptake rate (how much can you absorb), which research suggests falls just over a liter per hour (1.2 liters/hour) for most athletes. Monitoring the amount of fluids voided (how many times you pee during your run) as well as the color of urine can be helpful in determining how efficiently fluids are being absorbed. A sensation to void is healthy, but voiding multiple times in an hour is not. Urine that runs pale yellow is healthy but a clear color generally indicates fluids are not being absorbed. The risk that is run from overdrinking is hyponatremia (low blood sodium) that is driven by exertion-based losses of sodium in sweat as well as a dilution effect with excess fluids. Common symptoms associated with hyponatremia include a sloshy gut, bloating, headaches, clear urine, weight gain, and vomiting. If symptoms arise, it is important to taper back or stop fluid intake and in warm conditions, reduce effort (slow down) to slow exertion-based losses of sodium while implementing sodium-rich foods (e.g., pretzels, salt packs, etc.)

#5 USE MULTIPLE CARBOHYDRATE SOURCES DURING TRAINING AND RACING

Most studies indicate the maximal uptake simple sugars (e.g., glucose, fructose, sucrose) to be 1 gram per minute (60 grams per hour). However, new research reveals that carbohydrate uptake increases as high as 1.7 grams per minute (~100 grams per hour) when a combination or blend of two or more types of simple sugars and a complex carbohydrate (e.g., maltodextrin) are used, thereby having a positive impact on endurance performance, especially for ultra-marathoners engaging in back-to-back long run efforts or athletes working out twice a day. An improved carbohydrate uptake rate also means less depleted muscles at the end of the day, thereby helping to quicken recovery times post-effort.

#4 ADD PROTEIN FOR THE LONG HAUL

Inclusion of up to 6 grams of protein during training or racing lasting greater than three hours may help enhance endurance performance by sparing muscle glycogen as well as increasing fluid uptake. One study demonstrated nearly a 25% increase in cycling endurance when an hourly rate of 6 grams of protein was consumed in a 7.75% carbohydrate solution. Another study discovered that athletes utilizing protein during training had 20% more endurance during a 2nd planned workout during the day. Protein may also help enhance fluid uptake and provides some satiation for longer efforts. Be careful about overdoing protein, however, as large amounts slow gastric emptying and can precipitate a ‘backlog’ of nutrients of gut and consequent stomach distress and muscle fatigue/cramping.

#3: GO LONGER WITH LESS EFFORT WITH CAFFEINE

Coffee has been a long-standing habit for many athletes with some saying it helps them ‘clean-out’ their system before racing and others using a cup of ‘joe’ as means to enhance performance, which is warranted at a level of 4.5 mg of caffeine per pound of body weight taken immediately prior to racing as this dose has been shown to significantly extend endurance. More recently, however, the benefits of caffeine use during endurance activity have been evaluated. Researchers from Georgia have recently discovered that caffeine intake during prolonged exercise helps maintain blood glucose concentration and reduce strength loss through its effects on the active musculature and nervous system that reduce fatigue and perceptions of effort, discomfort, and pain. Study participants were given a total of 2.4 milligrams of caffeine per pound of body weight split up in dosing prior to and during their sub-maximal 2.25 hour effort to yield these positive results. Popular among endurance athletes are energy gels, which often are caffeinated at a dose of 25-50 mg pack. It is important to experiment with personal tolerance to caffeine as some athletes do not respond favorably to caffeine with symptoms such as a racing heart beat, muscle twitching, stomach distress, and anxiety serving as reason for avoidance.

#2 FOCUS ON LOW GLYCEMIC CARBOHYDRATES BETWEEN WORKOUTS

Consuming carbohydrates of any glycemic value will help encourage glycogen resynthesis and muscle recovery but low glycemic foods may be optimal for performance when back-to-back workouts are planned (e.g., double long runs for ultra-runners) as recent research has demonstrated a more efficient rate of fatty acid oxidation and a longer run to exhaustion when low glycemic carbohydrates are the focus of recovery between endurance trials. Additional research has shown low-fat chocolate milk, which yields a low glycemic response, to rank superior to higher glycemic alternatives (Gatorade and Endurox sports drinks) with respect to time to exhaustion and total work when consumed between two exhausting exercise bouts. For information on glycemic index, visit www.glycemicindex.com .

#1: FILL YOUR MEAL PLATE WITH FOODS THAT REDUCE INFLAMMATION

Researchers in the area of natural anti-inflammatories have a lot to smile about as there are several foods that present promise in this regard. One study by the Agricultural Research Services discovered that consumption of 45 fresh Bing cherries daily for one month helped lower three telltale indicators of inflammation-nitric oxide, C-reactive protein, and a marker for T-cell activation, by 18-25%. A similar study conducted by Muraleedharan Nair, PhD, and chemistry professor from Michigan State has shown in lab experiments that tart-cherry extract can stop the formation of some inflammatory agents ten times better than aspirin and similar benefits have also been demonstrated in sweet cherries, blackberries, strawberries, and raspberries. Cherries contain a nice cocktail of antioxidants, including quercetin, which received rave reviews by scientists presenting at this year’s American College of Sports Medicine for its anti-inflammatory qualities as well as potential to improve VO2max in endurance athletes. In general, fruits and vegetables, especially those with deep color hues, contain a plethora of phytonutrients shown to provide anti-inflammatory benefit. To help combat inflammation, athletes should focus on filling 50% of each meal plate with fruits and vegetables.

Want more nutrition tips for optimal health and peak fitness performance? Kimberly Mueller, MS, RD, owner of Fuel Factor Nutrition, is a Registered Dietitian, Exercise Physiologist, and competitive athlete who provides nutrition coaching, race-nutrition guidance, and customized meal planning to athletes worldwide. Kim has worked with many D3 athletes. More information on Kim’s services can be found on her D3 webpage. Kim can be reached at Kim@Fuel-Factor.com .

Racing in the Heat

Dealing when the temperatures rise

Across North America, racing in July, August and early September can be challenging due to the temperature. Racing during these months usually means you are performing in hot and humid conditions. Certainly training in this type of environment is optimal for conditioning your system to the stress. However, for those of us coming from a milder climate there are a few things we can do to prepare to race our best.

The most important thing you can do is learn your sweat rate. Before you run, weigh yourself without any clothes. Then go run for a one hour, take in whatever water you need, and then come back and re-weigh yourself. Your difference in weight, plus the addition of the weight of the water or fluid you drank will give you how many pounds you lost during your run. Divide that number by the number of hours; then multiply by 3.79 to get your sweat rate in liters per hour. By doing this test regularly in different temps, you will start to see how your body reacts with varying temperatures. Knowing that on a hot day you lose 2% of your body weight would be a big advantage over others who don’t keep track. You will know you need to take in ‘X’ ounces of water, which will eliminate your chance of dehydration. Of course don’t drink too much as that can cause hypnotremia – and that can be deadly.

Another idea is to hit the sauna. A convenient time is after your swim practice or weights. Just get in there two-three times per week and get used to the heat. I know athletes that ride their trainers in the sauna but I don’t think that is necessary. One more option is to train indoors, with a long sleeve shirt on, no fan and with the doors and windows closed. If you want to take it to the next level, throw some wet clothes in the dryer and voila, you have humidity. Training with long sleeves is something I have done with success for a number of years. Lastly, in order to prepare yourself to race in a hot and humid environment, make sure you are properly hydrated and even add a little salt to your meals to help you retain more water. You can train with salt tablets or electrolyte pills too. These have been used successfully for years by many athletes in longer, hotter races. Whatever you do, try it in training before you try it in a race.

Just like preparing for a hilly course, we train in the hills. So, to race well in a hot environment, we need to simulate those same conditions. Don’t get caught unprepared. Use the tips listed here to help you overcome the more extreme conditions you may be faced with racing in this hot season.

Michael Ricci is a USAT Level III certified coach and the President of D3 Multisport, Inc. He can be reached at Mike@D3Multisport.com

TAKERS, GIVERS, AND INNER PEACE

Are you thinking, "Oh, no, more spiritual blah, blah, blah from an Ironman athlete?" You could look at the title and see it that way, but the truth is you need to find inner peace no matter what distance you are going. As a women that inner peace seems to become more and more important as we try to keep the gentle balance with the many things we are doing in our life. This article is about takers, givers and finding that inner peace as it relates to how we balance and deal with triathlon in our life.I feel like I have read a lot of things that remind me I am not the only women who worries way too much about things she cannot control, things that I cannot change, and that worry wastes precious time and energy. I have tried counting to ten, taking a deep breath, removing myself from situations, and time and time again I was still paralyzing myself worrying or being bothered by things I had no control over.One day during a mini melt down I called my friend Tim. First, I will say this, it is true that the takers and givers list came about during IM training, but this “list” has become a valuable tool in many areas of my life. When I need a swift kick in the behind I know right where to go; my buddy Tim. Tim brings a whole new perspective to comments like, “don’t waste your time and energy, live today like it is your last, don’t worry about what other people think, and life is good". He has lived through some very difficult times only being a few years younger in age than me and yet his perspective is that of someone who is much older. So, as our conversation is coming to an end, Tim tells me about the Takers and Givers list and he tells me to get this done asap. Our conversation ends and I go about my business.A couple of hours later an e-mail shows up that says something like, “get the lists done by the end of the day". This moves me into action and this is how it goes. The Takers list consists of anyone or anything that drains you of emotional energy. It is a list of things that are negative in your life. Things that frustrate you and you cannot change; things that drain you of precious energy. The Givers list contains things that make you happy, give you energy, and take you away from that stress you were feeling. It is a memory that makes you smile without realizing it, it is a person that you care deeply about, and it simply makes you smile.These lists are put on two separate pieces of paper. The Givers list goes in a place that you see everyday. You can post it in your office, put it in your day planner, hang it on your refrigerator, etc. The important thing is the list is somewhere that you look at it everyday. The Takers list can be done anyway you want. They can all go on one sheet of paper or as I highly recommend, each Taker on a separate sheet of paper. Then, the magic begins! Go to your fire place, out in your backyard, wherever you can safely burn these pieces of paper. Burn them one at a time with a different match for each. Look at each one, take a deep breath, light it and let it burn completely before you light the next Taker. Literally let this burn out of your system as you light it.If you find yourself thinking about this Taker again and it is going on for more than 24 hours; it’s back to putting it on a sheet of paper and burning it again. Don’t be fooled, you will think about some of these things again, but the difference this time is that you know you can remove it from your system with nothing more than a piece of paper, pencil and a match!Use this to find the goods and not so goods in races that may leave you frustrated or disappointed. When it comes to racing though, make sure you find the good in a tough day, as there is always good in any race. If it was a tough day and you got to the finish line that is one good thing right there. Use this Takers and Givers list and set time limits on how long you will allow yourself to be disappointed in a race or a segment of it, don’t let it go on and on. Another valuable thing I learned from my buddy Tim, if you allow this frustration and disappointment to go on it becomes part of the Takers list. It drains you of emotional energy that you do not need to be wasting.Each day presents itself with challenges in balancing family, work, training and other demands we have. Do not waste time worrying about things we cannot change, but rather use the time you have to enjoy what is most important to you. Use the Takers list to let go of those things that are weighing you down and the Givers list to make you smile. I will expect to hear that you have your lists done by this afternoon and your “burning party” scheduled right after that!

Amy Kuitse practices life balance every day. Her schedule takes her from Mom to Athlete to Coach and many other roles throughout the day. Amy can be reached at Amy@D3Multisport.com.