kaburns1214 and UHCoog's Mentor Group-Closed (Page 12)

1. I hate Hammer products.  They are poorly formulated, yet have a very religious following.  They are low in sodium and have only one sugar source.  There are a multitude of studies out there showing that you can absorb infinitely more carbs (energy) from dual carb source products.  As far as natural products I'm anti during exercise, and pro for every other aspect of life.  There is no need to add in digestion to the equation on race day when gels and other products are designed to be absorbed through the stomach wall and instantly metabolized into energy.  I am always pro using what's on course.  For IM branded races that's Perform, Gu brand products and Bonk Breakers.

2.  Again there is a formulation issue with NUUN.  It uses sorbitol as it's sweetener of choice which can have a laxative effect.  If you stomach it fine ok, but I don't like running the risk.  I'd look at something like Skratch that is about as natural as it comes and has calories which you're going to need.  Again here I'm anti camelback and would rather live off the course, but that's your call. 

3.  No personal experience with KT tape, but I know Jordan Rapp uses it on his shoulders and I would assume it goes on pre race.

4.  Calf sleeves are a no go in IM branded races unless it's wetsuit legal, or you can put them on after the swim which seems like a pain in the arse given you'll be wet.  Not sure how it will be done in local races.

5.  Yank hard.  IIRC the 305 isn't waterproof though so maybe just put it on in T1?

1. I hate Hammer too and feel like they give me zero energy or hydration support. Plus they taste like crap. I've carried my own hydration at races with Hammer in a fuel belt with 2 10oz containers and an additional 16 oz water bottle that is disposable that I'll carry and ditch when empty. I additionally hate GU products and feel like they make me sick to my stomach. I prefer Honey Stinger and Ignite naturals which are made with figs. These choices probably aren't for everybody but my body responds to natural sugars much better. I get an energy boost out of these I don't from GU, Hammer, etc.

2. I like Nuun as I don't have stomach issues. I'll usually mix in some juice with it for the calories but I'll give Skratch a go.

3. I was running with ITBS straps for a bit when it was acting up.

http://www.footsmart.com/P-Protec-Iliotibial-Band-20021.aspx?SRCCODE=WMGOOGLE&cm_mmc=goog-_-PLA-_-WMGOOGLE-_-012813&kwid=productads-plaid^42477557167-sku^20021-adType^PLA-device^c-adid^22723458397

You can quickly put them on in T2. Literally 3-5 seconds each vs dealing with tape. I've done a ton of core work and I haven't run with them since last August so I'd recommend doing the preventative maintenance as a first option but if they're still bothering you I do recommend the straps.

4. Interestingly enough the only race I've ever had calf cramping I wore calf sleeves. Everybody is different but I think hydration would be a bigger reason to cramp or not and I wouldn't want to waste the time putting them on.

5. The 305 is not waterproof. I turn mine on in trasition and leave it on my aero-bars but I wear the HR strap under my tri-suit so I don't have to deal with putting that on in transition. Putting on the watch is a couple of seconds at best.

I'm assuming you mean kinesiology tape.  I can tell you from personal experience, if it's put on right, it stays on for quite some time.  I had the same tape on my hand/wrist/forearm for 2 days straight and it was only pealing slightly at the edges by the end of the 2nd day.  The key is to put it on right though.

Just to add a few things to what the Scotts said (see, now you're a package deal)

1.  I generally reccomend using whatever the race has on course UNLESS its Hammer.  If its Hammer, I advise to people to carry their own nutrition.  To echo the boys points Heed (the Hammer sports drink) has an incredibly low electrolyte profile, uses sorbitol and only one kind of sugar.  When choosing a sports drink what you should look for is: (1) multiple kinds of sugars (short, medium and long chain sugars) because your body digests different types of sugars at different rates and products with multiple types of sugars allow for more constant fueling; (2) a strong electrolyte profile.  Most people loose 500 - 600 mg of sodium per hour.  An endurolyte has 25 mg of sodium, so to use endurolytes to replace sodium loss you're looking at 20-24 endurolytes per hour; and (3) No articifical sweetners / sugar alcohols, both of which have laxative effects.  I like Skratch, Perform, Gatorade Endurance, Infinit and EFS are also good products.

With regard to going "natural" vs. "artificial," Chex Mix isn't exactly natural.  That being said, while fruit can help provide CHO it comes with a price, large quantities of fiber, which can cause GI issues.  While eating whole foods and as naturally as possible is fantastic for 90 - 95% of the time, when training and racing, its important to give your body the fluids, fuel and electrolytes it needs to perform at its absolute best.  While you can fuel naturally it takes a ton of planning.  The easiest way to go is to use good sports nutrition products for training and racing and to use whole foods for everyday eating. 

2.  Nuun.  Your body needs fluids, CHO and electrolytes to perform in long course racing.  Nuun (which uses sorbitol) provides only fluids and electrolytes.  If you are going to use something, give your body all three in the same product.  For training and racing, I would highly reccomend a good quality sports drink.

3.  KT tape will stay on in the water if its applied correctly.  You may need to experiment with this pre-race.

4.  This is interesting.  Cramping issues lead me to believe that there is an underlying fueling issue.  What has your fueling plan been when you've experience calf cramps?

5. X2 to Boston Scott. 

This is Skratch (full disclosure they are a sponsor, but I liked the product, which why I asked them to be a sponsor).  When looking at the nutritional information multiple by 3 because a serving is 8oz and a bike bottle holds 24 oz.  In addition for my long course athletes I recommend that they use a double dose per bottle:

Skratch also makes a seriously funny commercial.

http://www.youtube.com/watch?v=BPBggWHaEK4

Just got back from a 10.5 mile ride. Not terrible. Memorable events: two dogs materializing out of nowhere on each side of my bike trying to take me out, and passed the Google streetview car. Feeling pretty good. This was my longest since dragging my fat off the couch last week. I like the route (minus the attack dogs...) so I'll probably keep that one up. Seems to be a pretty popular bike ride as I saw a few riders out today.

I might even go try my first mini brick. Either I'm an idiot or just really dedicated.

OK, found out I'm an idiot. Halfway through, legs decided to boycott the brick. Had to walk home. But, I'll build up to it. I'm thinking inadequate hydration was probably the culprit. Got some bad cramps in my calves that wouldn't walk off. Tomorrow, though. Tomorrow be a different day...

4 questions:

1.  How much do you drink during a normal day?

2.  How hot was it out?

3. What & how much did you drink on the bike?

4. Did you change run shoes recently?

Chad, you live in Athens, don't you?  Where do you ride around there?  I grew up just up the road in Habersham County, and can't imagine riding on the road around there...

I know I didn't drink enough. I went out on the bike with a bottle (I usually have water before going out, but didn't this time), and then didn't drink much of it. It wasn't that hot today - very comfortable. The other stupid thing I did was that I didn't put on my running shoes when I went out. When I was nearly back home, I was like, why are my legs hurting so bad, since I got my good running shoes this never happens. I looked down and realized I still had on my cheap cross trainers... Plenty of dipstick mistakes. That I definitely won't make again!

I've been looking around, and there are quite a few good routes. I can ride all through my neighborhood and the surrounding ones and rarely see a car. I plan to ride the greenways by the Oconee River as well. They look fairly promising, although short rides. I figure with some creative routing I'll be fine. There's quite a bit of bike traffic around Athens, and some bike clubs that have regular rides I can join as well.

I used to go without fueling before leaving for training sessions but my coach nixed that.  I now eat around 200-250 calories before almost every training session (with the exception of recovery spins or runs that run under 60 minutes).  I usually go for Larabars, Barnanas, or regular banana.  I always have one cup of coffee as well.  I have to say that my workouts have improved dramatically since I started doing this.  Can't believe I was going without before!

I will add that because I am eating prior to my training sessions and during my longer or harder sessions, I am not as ravenous in the second half of the day as I used to be.   

I read that on a thread in TT....guessing you saw it there too.  I have never safety pinned a timing chip before.  I did lose one briefly in T1, but I noticed it and recovered the chip before I took off on my bike.  The chip bothers me a little bit so I notice if it's not there.  LOL  

I know many people said it wouldn't bother them if they had a DNF for a final results because of a lost chip.  It would really bother me!!!!  I want official results.  

Curious as to what others have to say about using a pin....

Lara bars, certain cereals, bananas, homemade museli, oatmeal.  The Feed Zone cookbook has a lot of good stuff.

I've been in enough rough swims and seen enough chips laying strewn about the area by the wetsuit strippers that I always have a safety pin in. 

1 cup of old fashioned oats or steel cut oats

1 cup of almond milk

2 oz of greek yogurt

2 oz of toasted almonds

1 apple diced (or fruit of choice, I like frozen berries)

dash of cinnamon

honey, real maple syrup, agave (optional)

Let soak overnight and eat when you wake up.