The first step in choosing a hydration pack is what type of riding will I be using it for? When I am training I like to be prepared, probably a little over prepared actually. So for my long training rides (3-5 hours) the Camelbak Havoc is my bag of choice. It features a 100oz bladder and a tons of storage.  I carry 2 tubes, 1 Big Air, a pump, a Crank Bros multi tool, a rain jacket, zip ties, camera, cell phone, iPod, 2 Gu flasks, and a few ProBars. Loaded it is about 14 lbs. Overkill? For sure, but I want to make sure I make it home without walking. Plus, all that weight give a nice training effect. DaKine and North Face also make some really nice big bags as well.

For racing I actually still use water bottles for most of my races since they are short or multi lap deals. For a race like La Ruta or the American Mountain Classic, I will run a pack as the stages are 5+ hour death marches with tons of climbing. In fact at the American Mountain Classic I will be running a Camelbak Lobo. It still has a 100oz bladder but the pack is slimmed down to just carry the basics. Tube, Co2, multitool and some Gu flasks. The idea here is I am still gonna need lots of water but need to be able to get up the climbs at a good pace as well. For a true bare bones race pack I would check out the Camelbak Hydrobak or Classic.

I am partial to the Camelbak brand. They fit me well and the offer a bag for pretty much every application under the sun. They created the entire hydration pack industry and continue to be the innovators today. You really can’t go wrong with them and I would recommend them to anyone.  My biggest gripe with a cycling pack is the have to stay put while descending.  If they move up it is distracting and potentially dangerous, my Camelbak’s never move. Ever.

There are several fueling strategies that can be used to train and recover from training most effectively. Proper nutrition is necessary to feel optimal while training and to prepare for the next session. Before training it is important to be well-hydrated and not glycogen depleted. Dehydration or glycogen depletion can reduce the quality of a training session and overall enjoyment.

Dehydration and overhydration not only reduces performance but can be dangerous. When exercising aerobically on hot and humid days the body may require upwards of 1-2 liters of fluids per hour but it is also important not to overhydrate. Hyponatremia is a dangerous condition that can cause cardiac failure due to very low serum sodium levels (from overhydration or excessive sodium losses). To avoid hyponatermia consume fluids with electrolytes (sodium and potassium). Pre and post exercise weigh-ins are useful to determine fluid losses. It is important to adjust fluid consumption so that no weight is gained throughout the workout and minimal weight is lost. As a general rule of thumb in warm conditions, drink 0.5 liters of fluid 1 hour prior to exercise, 1 liter per hour of exercise, and after exercise consume as much fluid as needed until body weight is returned to normal.

Common signs of glycogen depletion are lethargy, decreased power output, and a general feeling of malaise and fatigue. For maximal glycogen repletion, athletes that perform more than 90 minutes of continual intense aerobic exercise daily should consume 8-10 g per kg body weight of carbohydrate daily. For a 150 pound athlete this is about 675 g or 2700 kcal from carbohydrate alone! Timing of consumption is everything. After training it is very important to replenish muscle glycogen as soon as possible. Muscle tissue extracts glucose from circulation at a maximal rate up to thirty minutes after exercise. This is very important for people training daily or twice a day. Miss this thirty minute window and risk becoming glycogen depleted. To most effectively replenish muscle glycogen focus on simple carbohydrates that are broken down and enter the blood stream quickly (foods high on the glycemic index). Examples of these types of carbohydrates are: fresh and dried fruit, most sport drinks, juices, energy gels, and even sugary candies and refined breads. Recent studies have indicated that consuming a few grams of protein post-exercise in addition to simple carbohydrates further facilitates the muscles ability to absorb glucose.

Foods low on the glycemic index (GI) may minimize insulin secretions and increase fatty acids in the blood, thereby sparing glycogen. Foods higher in fat, protein, and fiber tend to effect insulin levels to a lesser extent and are lower GI foods. These foods should be consumed before workouts to maintain normal blood glucose and insulin levels throughout the training session. Whole grains, peanut butter, protein sources, and most vegetables and dairy products are low GI foods.

Some usable applications to the above suggestions include the following: When training in the morning, one should first have a light snack and at least 12 ounces of fluid. A good pre-workout morning meal could consist of a piece of whole wheat toast with one tablespoon of peanut butter, a half cup of milk, and 8 ounces of water 30 minutes prior to exercise. This is enough fuel to get through the workout without causing stomach upset or arriving home famished. Why eat before a morning workout if not hungry? Recent studies have shown that muscle is built more efficiently throughout and after the workout if a combination of protein and carbohydrate is consumed prior. Lunch and snacks should be appropriately planned for mid-day and evening workouts. Train to soon after a meal and risk feeling lethargic or GI distress; train to late and risk “bonking” or cutting the workout short due to hunger pangs or low blood glucose. Eat a lunch that is well-balanced in macronutrients and wait two to three hours to exercise. A light snack may be necessary if exercising more than three or four hours after the last meal is consumed. Various energy bars are great quick fixes, convenient, have a desirable macronutrient ratio, and require very little planning. Yogurt, half a sandwich, granola bars, fruit and cheese are also good options. After training hydrate with a beverage that contains some form of sugar and a little sodium and consume about 200-400kcals of high GI carbohydrate within thirty minutes of exercise.

Personal preference also plays a major role in what should be consumed before or after a workout. Some athletes may not be able to tolerate much food prior to working out or may have very little appetite after a training session or race. It is important to acknowledge these issues. Liquid calories are often the best option for athletes with appetite and GI issues.

More than getting caught-up on what is high GI, low GI, grams of carbohydrate, and liters of water the point of this article is to inform the reader that they should be aware of nutrition and hydration before and after exercise. It not only affects performance but also quality of training on a daily basis.

Abigail Larson MS, CSCS

- I drink water from a glacier in Europe and scientifically designed sports drinks for optimal performance. Lucy drinks from the toilet.

- I eat a carefully planned menu of complex carbs, quality proteins and supplement with vitamins that cost as much as cancer medication. Lucy eats kibble and rolls in smelly things.

- If I focus on my breathing, stay in my optimal heart rate zone, and maintain good technique, I can run 10k in under 37 minutes. Lucy chases birds, stops to sniff things, takes bathroom breaks and ends up running at least 15k in under 36 minutes.

- After a hard ride or run I cool down, stretch, and sip a recovery drink before my glycogen window closes to insure maximal recovery. Lucy licks herself.

- I have $100 shoes with custom orthotics that I replace every 2 months. Lucy runs barefoot.

- I sleep on a $1200 posturpedic mattress designed by a team of doctors and engineers. Lucy usually sleeps on a pile of my dirty laundry.

- I go to a massage therapist, apply an array of liniments, lotions, and essential oils. Lucy get washed with a hose.

If nothing else Lucy reminds me not to take myself too seriously, that getting out exercising is supposed to be fun. Remember, every day we are healthy and get to train is a gift.

See ya on the trails, I will be the one chasing birds

Don’t be fooled, she will crush you

Caffeine is the most widely used drug in sport and the world. Athletes often use it for ergogenic purposes but science has yet to conclusively figure out how it actually enhances endurance performance.  But we know that it does; almost every study that has tested the effects of caffeine and prolonged strenuous exercise has been positive.  However, caffeine has very little effect on muscular strength or events less than 1 minute in length.

Possible mechanisms for caffeine’s ability enhance endurance performance in everyone from runners to swimmers to cyclists may be due to increased carbohydrate oxidation, or decreased rating of perceived exertion via blocking adenosine receptors (fatigue triggers). It was previously thought that caffeine enhanced fatty acid mobilization but recent studies have shown that it actually increases carbohydrate oxidation when consumed with a carbohydrate containing beverage.  This is a good thing because this enhanced oxidation is a result of increased carbohydrate absorption from the intestines.  The more carbohydrate available for use, the less likely you are to “bonk”.  Habitual consumption of caffeine doesn’t seem to negate the ergogenic effects but can cause dependence and a certain level of tolerance.         

What about GI upset?  The good news is that a caffeine plus carbohydrate containing beverage causes no greater incidence of GI upset than just a carbohydrate beverage.  The bad news is that GI upset with either is still significantly higher than water alone.  So if your race is less than 70 minutes just drink water to avoid GI distress. 

What about dehydration?  There are lots of nasty rumors about caffeine being the dehydration monster but recent research has not found this to be the case.  Rehydrating with caffeine containing beverages verses non-caffeine containing beverages after exercise results in no difference in urinary output or electrolyte balance; additionally this study was conducted over several days of exercise in moderate heat (23 C). 

How much is enough?  Most studies have used 3-10 mg/kg/ body weight of caffeine.  In “real terms” this is 1 ½ - 5 cups of coffee for a 110 # person or 3 – 10 cups of coffee for a 220 # person.  I don’t recommend anyone drinking 10 cups of coffee and most studies show diminishing returns beyond 200 mg of caffeine (about 2-3 cups of coffee).  Caffeine consumption related to performance enhancement was generally 1-2 hours before exercise or immediately after exercise for research pertaining to rehydration.  Some studies have looked into the effects of consuming caffeine containing beverages during exercise.  These studies show increased rate of carbohydrate uptake and oxidation, increased time to exhaustion, and lower rating of perceived exertion.  One of the main shortcomings of these particular studies is that they are conducted in a controlled environment where caffeine beverages are consumed at regular intervals throughout the exercise testing period.  In real life race situations it is difficult to consume enough caffeine to have an ergogenic effect (how much defizzed Coke can you really get down at 40 k). 

Caffeine is relatively safe and has no known negative performance effects when consumed at a level of 5 mg/kg/body weight or less.  It can increase gastric motility, cause headache, increase blood pressure and heart rate when consumed by people who have a very low tolerance so it’s not advisable for the non-caffeine drinker to consume three cups of strong black coffee the morning of the biggest race of the year.

Personally, I love coffee.  I drink it everyday.  I try to cut back on my consumption a few days before I race.  This makes me feel like I get a little better “buzz” from my usual amount on race morning (non-caffeine drinkers show a greater response to the substance).  If I drink too much I get “gut rot” and if I try to drink Coke during a race I usually throw-up.  That’s all non-scientific data but I’ve learned what works for me and that’s something that the research can’t tell you, so experiment on yourself, just not on race morning.

Caffeine is the most widely used drug in sport and the world. Athletes often use it for ergogenic purposes but science has yet to conclusively figure out how it actually enhances endurance performance.  But we know that it does; almost every study that has tested the effects of caffeine and prolonged strenuous exercise has been positive.  However, caffeine has very little effect on muscular strength or events less than 1 minute in length.

Possible mechanisms for caffeine’s ability enhance endurance performance in everyone from runners to swimmers to cyclists may be due to increased carbohydrate oxidation, or decreased rating of perceived exertion via blocking adenosine receptors (fatigue triggers). It was previously thought that caffeine enhanced fatty acid mobilization but recent studies have shown that it actually increases carbohydrate oxidation when consumed with a carbohydrate containing beverage.  This is a good thing because this enhanced oxidation is a result of increased carbohydrate absorption from the intestines.  The more carbohydrate available for use, the less likely you are to “bonk”.  Habitual consumption of caffeine doesn’t seem to negate the ergogenic effects but can cause dependence and a certain level of tolerance.         

What about GI upset?  The good news is that a caffeine plus carbohydrate containing beverage causes no greater incidence of GI upset than just a carbohydrate beverage.  The bad news is that GI upset with either is still significantly higher than water alone.  So if your race is less than 70 minutes just drink water to avoid GI distress. 

What about dehydration?  There are lots of nasty rumors about caffeine being the dehydration monster but recent research has not found this to be the case.  Rehydrating with caffeine containing beverages verses non-caffeine containing beverages after exercise results in no difference in urinary output or electrolyte balance; additionally this study was conducted over several days of exercise in moderate heat (23 C). 

How much is enough?  Most studies have used 3-10 mg/kg/ body weight of caffeine.  In “real terms” this is 1 ½ - 5 cups of coffee for a 110 # person or 3 – 10 cups of coffee for a 220 # person.  I don’t recommend anyone drinking 10 cups of coffee and most studies show diminishing returns beyond 200 mg of caffeine (about 2-3 cups of coffee).  Caffeine consumption related to performance enhancement was generally 1-2 hours before exercise or immediately after exercise for research pertaining to rehydration.  Some studies have looked into the effects of consuming caffeine containing beverages during exercise.  These studies show increased rate of carbohydrate uptake and oxidation, increased time to exhaustion, and lower rating of perceived exertion.  One of the main shortcomings of these particular studies is that they are conducted in a controlled environment where caffeine beverages are consumed at regular intervals throughout the exercise testing period.  In real life race situations it is difficult to consume enough caffeine to have an ergogenic effect (how much defizzed Coke can you really get down at 40 k). 

Caffeine is relatively safe and has no known negative performance effects when consumed at a level of 5 mg/kg/body weight or less.  It can increase gastric motility, cause headache, increase blood pressure and heart rate when consumed by people who have a very low tolerance so it’s not advisable for the non-caffeine drinker to consume three cups of strong black coffee the morning of the biggest race of the year.

Personally, I love coffee.  I drink it everyday.  I try to cut back on my consumption a few days before I race.  This makes me feel like I get a little better “buzz” from my usual amount on race morning (non-caffeine drinkers show a greater response to the substance).  If I drink too much I get “gut rot” and if I try to drink Coke during a race I usually throw-up.  That’s all non-scientific data but I’ve learned what works for me and that’s something that the research can’t tell you, so experiment on yourself, just not on race morning.

February is the month so many have such a hard time with in four season climates. The winter has been long, with the days short and dark. Skiing, for many of us, is beginning to lose its charm. The anticipation of spring begins to drive the mind crazy. But, the mountain trails are still covered in snow, storms keep sneaking up on us and that darn cold air just won’t warm up. All that seems to be on the mind is biking and running and having a good time. Well Snowbasin Resort in Utah won’t be warm enough to rip the dirt, but how about ripping the snow by way of snow running, snowshoe running, snow biking, and skiing all in one glorious morning? Yes it’s true. Team Unlimited is producing the ultimate winter Xterra World Championship weekend in conjunction with the USSSA National Snowshoe Championship! Trust me it will make you glad winter stayed a little longer.

So here’s what Xterra has to say about the weekend:

The world-renowned XTERRA lifestyle is taking its show to the snow with the inaugural XTERRA Winter World Championship this March 7-9. It’s a 3 day-long, multi-event sports extravaganza at the site of the 2002 Olympic downhill competitions at Snowbasin Resort.

The XTERRA Winter World Championship is a first-of-its-kind, uniquely XTERRA multisport race combining the four disciplines of ski mountaineering (8k), mountain biking (10k), running (5k) and snowshoeing (5k).

The destination at Snowbasin Resort, just 40 miles from Salt Lake City, is epic and well known as home to the downhill competitions of the 2002 Winter Olympics.

Other featured events in the 3-day sports extravaganza include the PowerSox U.S. National Snowshoe Championships, citizen snowshoe competitions, a radical snowboard downhill dash-for-cash, ski mountaineering races and XTERRA Kids Zone activities.

Each night in Ogden XTERRA hosts parties with music, videos, great food and good vibes.

Plus, the award-winning TEAM Unlimited TV crew will be filming all the action for a half-hour sports special to air across the country via national syndication.

PARTY THE XTERRA WAY!

THURSDAY
Peddler’s Restaurant on Historic 25th Street
Free coffee and appetizers for all competitors, courtesy of Ogden/Weber Convention and Visitors Bureau

FRIDAY
6pm - XTERRA Kick-off Dinner at Eccles Conference Center
2415 Washington Boulevard
Ogden, Utah 84401-2315
(corner of Washington and 24th)

Great italian-style dinner is only $20 (tickets available at the door).
Program includes pre-race briefing for the XTERRA Winter World Championship and video highlights of Friday’s Ski Mountaineering and Snowboard races.

Registration and Packet Pickup will be available.

After dinner, check out “Adventure Night” at the Foursite Film Festival - next door at Peery’s Egyptian Theater

SATURDAY
8pm - XTERRA Party at Rumors Private Club, ground floor Hotel Ben Lomond

2510 Washington Boulevard (corner 25th St and Washington)

Music and dancing along with video highlights of Saturday’s Winter Multisport event.

$5 entry for XTERRA athletes, friends, family and volunteers.
$10 entry for general public.

Before the party, enjoy dinner on Historic 25th Street. XTERRA competitors will receive a voucher to present for special discounts at participating restaurants.

SUNDAY
6pm - XTERRA After Party at Roosters Brewing Company on Historic 25th Street

Bring your friends and family and celebrate with XTERRA at Roosters.
Highlights of Sunday’s snowshoe racing will be screened…and there’s great food and a wide range of brews to choose from.

If you think you are not ready for the run portions, not to worry. Elite Feet our favorite running site will have you more than covered. Check them out and find fantastic running tips, ideas, and training help along with great reads in general. For the rest of it, stay tuned, we’ll be back soon with help and gear tips to make certain you have the best weekend ever at the Xterra Winter World Championship weekend! Sign up now and we’ll see you there!

- Get Fat: On really cold days (below 30) hit the road on your Mt. Bike. The fat tires ans extra weith will keep the speed down so wind chill is not as much of a factor.

- Bring it all: Load up a back pack or messenger bag with a complete change of clothes. One of my favorite winter rides is to head up Big Cottonwood Canyon to Brighton Ski Resort. When I get to the top I put on a new dry set of clothes and bundle up for the descent. Plus te exta weight of the pack provides a great climbing workout.

- Go Big: You should have some winter shoes that are a t least to 1/2 to a full size larger than your summer shoes. The larger size will let you wear thicker socks without limiting your circulation.

- Cover those dogs: I am always amazed when I show up for a winter group ride to see people without shoe covers. If you are on a budget get a big pair of wool socks and cut a hole for you cleat, duh) to go over you shoes, add a little duct tape for that authentic DIY look. If you have the cash get fancy with some winter specific shoes.

Sidi and Northwave make some really sweet ones.

I also like MTB shoes for winter riding as theyare easier to walk in in slippery surfaces.

- Single Digits: Logging long base miles don’t give your hands much to do and cold hands will cut your ride short every time. Again you can go hamburger or prime rib. Neoprene water ski gloves can be picked up at the big box merchant of your choice for less than $20. If your G4 is grounded and you can’t make it to Mallorca for the weekend look to Assos for the best that money can buy.

Assos

Riding in bad conditions can be fun with the right gear and a sense of adventure. Just be extra carefull as a person on a bike in a snow storm is about the last thing most drivers are expecting to see. Ride smart.

Breakfast (EAT SOMETHING!!!):

• Juice as often as you can for part of breakfast or instead of a snack!
• Try a little nut butter or butter on a piece of toast and a piece of fruit.
• Make a fruit smoothie (I like to have peeled frozen bananas in the freezer to add because it makes the smoothie taste creamier) add a little ice and/or water to the fruit in a blender. You can also add a few nuts, etc.
• Try a couple of scrambled eggs with a little bit of cayenne pepper (burns fat and increases metabolism) and salt with a little bit of cheddar cheese shredded on top.
• Oatmeal or another grain cereal is always an option as well. I like it with a little yogurt mixed in.

• PROBARS for sale at REI are also fantastic. They have a lot of calories, but they provide sustained energy and they are a whole food bar. I eat little bits of them at a time throughout the day instead of other snacks. They are by far one of the healthiest bars I have found yet.

Lunch and Dinner Ideas:

• At the beginning of each week or on a day that works, cook a big pot of brown rice or some other grain (try not to get hooked on just one type of grain) such as quinoa, wild rice, etc.
• Cut up several pounds of veggies into sticks or bite size pieces and keep them in containers with 1-2 cups per container (such as baggies or Tupperware bowls, etc.).
• Choose a lean meat such as chicken, or fish and cook and season as you like. Separate into portions about the size of your closed fist (you can keep them all in the same container).
• In the morning before work, you can steam the veggies for a few minutes and put them in the bowl with ½ to 1 cup of the rice and add some sea salt and pepper or a little Bragg’s Liquid Aminos (you can get at wild oats) or soy sauce for flavoring. Put one of the protein portions in with it. Don’t be afraid to add a little cheese or cold pressed olive oil (be brave!) or a few raw nuts or sprinkle of sunflower or pumpkin seeds.
• You can also bring some of the veggies raw or some cut up fruit for snacks.

This makes great easy meals for 1-2 meals of your day. Another meal can be salads. Each week at the grocery store, choose some greens and at least five + other veggies. Try not to get hooked on the same ones (look at the ABC foods list for veggie ideas). Make a big salad each day with these veggies (try also adding a few raisins or grapes or pieces of cut up apple or pear for a sweet twist). For dressing, I like to make my own, but otherwise a vinegar and oil based dressing is typically better than the cream dressings (when I make my own, I often squeeze half a lemon or lime on the salad and add a little olive oil and red or raw apple cider vinegar with a little Braggs Liquid Aminos and stir it all up. I will also add a little sea salt and pepper). I like to sprinkle some chopped raw nuts or seeds on top. It makes a great salad and the possibilities are endless with the veggie combinations. You can add a little meat, egg or fish for more protein if you’d like.

REMEMBER TO DRINK LOTS OF WATER!!!!

Other ideas to consider would be sautéed veggies/meats of your choice eaten in a tortilla or wrapped in a romaine or other large lettuce leaf.

Cook some pasta and at the end drain most of the water (don’t rinse) and stir in some sliced carrots, zucchini, mushrooms, etc and put the lid on the pan and turn off the heat. You can then add some marinara sauce or a little olive oil and herbs, etc and a little chicken if you want.

Just remember that food doesn’t have to be fancy and complicated to be delicious. Typically the simpler it is, the more nutritious it will be and the easier it will be to get the results you desire.

Call or email me at any time with questions, etc.
Rachel (801) 694-0859 rcanyon1@gmail.com

As I ran my race on the backside of Utah’s famous skiing mountains in Midway, I hardly noticed I was wearing snowshoes. This is good as it meant they were comfortable, light, and didn’t kick cold snow up my backside as I’ve experienced with so many other shoes. Crescent Moon has developed a binding system that is amazing. It is sturdy and flexible and doesn’t ‘freeze up’ when it is cold or covered in snow. This allowed me to focus on running fast rather than worrying about whether my shoes were going to stay put. So the weight factor; these shoes are light (did I mention that?)! Ya, these babies weigh less than 3lbs per pair! That’s awesome. The other thing that helped them stay that way while I was running was the very narrow tail. This along with the small tubing, allowed for very little snow build-up as I ran. So like I said, my 3 lb snowshoes stayed three pounds instead of ending up 6 or 7 pounds as can happen. Also, despite being a fixed crampon snowshoe, I didn’t get snow kick-up. I think this must also have been because of the tapered tail? I don’t know, but I liked it!

Anyway after my experience with these snowshoe wonders, I’ll be hard pressed to ever strap another model on—yes I am sold! Also, I won the race as first women overall! Yeah, Crescent Moon has got snowshoes down right!

Some other cool things about the company: Each pair is made by hand in Boulder, Colorado. Also, if you are striving to be an environmentally friendly citizen, Crescent Moon is green! Another thing I love? The owner of the company is helpful, friendly, and passionate about what he does. So if you only have time to try out one snowshoe, check out www.crescentmoonsnowshoes.com and I promise, you won’t be disappointed!

Often when we think of snowshoeing, heavy bulky old trapper style shoes come to mind. Luckily we live in the amazing technologically advanced world full of modern conveniences, including small lightweight snowshoes perfect for running off-road! When you get a pair of these babies, you can go out on any trail at any time for as much time as you have! If you find a fairly snow packed road or trail, you can typically go further and enjoy the fresh air, solitude, and a chance to initiate the body’s ability to build those lovely endorphins. For those with a more adventurous spirit or perhaps the need to get a killer workout, deeper snow works you harder. You will find that you have to generate a lot more energy to go similar distances than on packed trails. What a great answer to an intensive core workout. Guaranteed you will feel your abs, butt, and hamstrings and perhaps a few muscles you didn’t know, or forgot you had!

One other thought for the type A personality that just can’t get enough racing. Yes my friend, there is such a sport as snowshoe racing! So it is one thing to run with your snowshoes; it’s a whole new ball game when you add the intensity of racing in the mix. Even a 5k race in cold, thin, dry air at altitude will leave you gasping for air and ready for a hot soak and a nap afterwards. So check out www.snowshoeracing.com and you’ll find the answer to a series of races clear across the country sanctioned by the USSSA! Best of all it culminates with a National Championship at the beautiful Snowbasin Mountain Resort in northern Utah. Just in time to start thinking about a spring running season for which you are already in great shape with a great attitude….and perhaps a wish for a little longer snow season?