Optimal Performance Weight For Endurance Athletes

Using total body weight alone is
like the cover of a text book.  It
gives you some idea of what's
inside but lacks important detail.

 "Never be fooled by what you see on the outside because on the inside it's often a different story." ~Anonymous

Human performance results from a complex interaction of physical, psychological, and nutritional variables. Your "optimal performance weight" is one of those variables. Let's drill down a little deeper into the topic.

Optimal Performance Weight

Body weight is an incredibly sensitive topic to discuss. Various societal pressures have increased the prevalence of disordered eating and exercise behaviors in young people. Some estimates suggest there are approximately 30 million US adults struggling with an eating disorder with 95% of them between the ages of 12-25. Female athletes make up a disproportionate percentage of that group. Many endurance athletes have experienced an eating disorder before or perhaps are struggling with one now. It is for that reason that I approach this subject very cautiously and in the spirit of supportive guidance rather than with disapproving judgement.

Body weight is inextricable related to endurance performance. More specifically, body composition (lean body mass and fat mass) is linked to endurance performance. But no online "optimal performance weight" calculator can determine that for you. Your optimal performance body composition can only be determined by consistent data collection over time. Here's how it works.

Body Composition
Your total body weight alone is like the cover of a text book; it gives you some idea of what's inside but lacks important details. With respect to body composition those details include lean body mass and percent body fat. If you're interested in optimizing endurance performance you should consider measuring your body composition routinely. These periodic body composition assessments create body accountability and data points. When assessing body composition consider the following guidelines;

1.) Assess Monthly
More frequent assessment is less sensitive to actual changes in body composition and more sensitive to daily or weekly fluctuations in body water.

2.) Standardize
By creating the same testing conditions (time of day, clothing, etc) you significantly reduce the error associated with the testing conditions.

3.) Testing Considerations
When you test make sure that you haven't exercised or eaten for at least three hours prior to the assessment and always on an empty bladder and bowel (ideally).

Commercial body fat scales are now both widely available and affordable. Most use "bioelectric impedance" technology which has been around for decades and highly correlated with the gold standards for this procedure (skinfold and plethysmography).

Performance Outcomes
Once you are in the habit of collecting lean body mass and percent body fat data the next step is to correlate it to endurance performance. There are a few important things to consider. First, understand that body composition naturally fluctuates throughout the year and/or training cycle. Differences in eating and activity patterns during the winter months and off-seasons tend to result in natural and acceptable increases in percent body fat during these times. Secondly, we must always account for the effects of aging on both performance and body composition. That is to say, you should keep your comparison of body composition and performance to the last 3-5 years. Anything beyond that becomes an unreasonable and unrealistic comparison and sets you up for discouragement and resultant demotivation. Lastly, standardize the correlation by choosing an event or workouts that is both relevant and repeatable.

My Experience

The last four years of body fat and Orchard Cross
results clearly shows that for me; leaner is faster.

This graph is the last four years of my percent body fat and cyclocross performance. The body composition data was collected on a Tanita body fat scale once a month (I've actually been collecting the data monthly for over a decade). The performance data is from a local cyclocross race (Orchard Cross) that I've done for a number of consecutive years and represents the finish points in my Category 4/5 40+ race. For those not familiar with cyclocross, the lower the finish points the better the performance relative to the rest of the field. There are a few important things to note from the graph. The first is that you can clearly see seasonal fluctuations in percent body fat with the winter months generally representing the higher percent body fat values. Secondly, there appears to be a direct correlation to my percent body fat and my Orchard Cross results. In other words, the lower my percent body fat, the better the performance result (in lower points) at that specific race. While this really isn't a surprise, it's very helpful for me to see it in black and white (and red). This graph clearly demonstrates that my 50 year old optimal performance body composition is around 10% body fat. And just as importantly, I know exactly the dedication it takes to reach this level.

Please remember that this value is highly individualized. Your optimal performance body composition is uniquely yours and you must collect adequate amounts of data to determine that value.

Supraventicular Tachycardia & Endurance Athletes

Endurance athletes live longer
than non-athletes but are at
greater risk of heart abnormalities.
Photo from VeloNews.

"Follow your heart but take your brain with you." ~Anonymous
In the field of exercise science there is a concept known as The Exercise Paradox and it suggests that if you survive enough repeated bouts of exercise you'll likely outlive those who never exercise. While that sounds dramatic, the facts are that as exercise intensity increases so does the risk of bad things happening. And almost all of those things involve the heart. But the flip side is the adoption of exercise a lifestyle behavior significantly reduces the risk of hypokinetic early mortality-related diseases like heart disease, diabetes, obesity, and certain site specific cancers. Recent evidence suggests that masters endurance athletes with a long history of training may be at increased risk of heart-related rhythm abnormalities including one called supraventricular tachycardia. And as luck would have it, I recently discovered I too have experienced it.

In a previous career I spent nearly 25 years as a clinical exercise physiologist and had the good fortune to supervise over a million person-hours of ECG-monitored exercise. It's fair to say this particular topic is in my wheelhouse. I also was witness to countless episodes of this phenomena in the patients I supervised.

Heart Rate Monitoring

Many endurance athletes collect heart rate data during training. The consumer version of the technology has become quite advanced, accurate, and much more commonplace in the last 20 years. The most popular versions include wireless chest strap and wrist-based monitors. Although my personal bias is toward the chest-strap technology, recent comparative reviews have shown that both technologies are reasonably well correlated if the manufacturers instructions are followed. For nearly all of us who add the technology and data to our training plans, the motivation is to add important detail with respect to cumulative training stress across all modalities. But the benefits should also include the possibility of uncovering one of the more common and perhaps most elusive heart rhythm disturbances in endurance athletes; supraventricular tachycardia.

Supraventricular Tachycardia (SVT): What You Need To Know

Supraventricular tachycardia occurs when faulty electrical connections in the upper chambers of the heart (ie. atria, "supraventricular", or above the ventricles) trigger and sustain an abnormal rhythm. When this happens, the heart rate accelerates (ie. tachycardia) too quickly and doesn't allow enough time for the heart to fill before it contracts again potentially impacting it's performance.(1)

This heart rhythm abnormality is one of the more common found in endurance athletes and is generally categorized as a "tachyarrhythmia" (ie. fast abnormal heart rate).  It often manifests itself as a sudden unpredictable accelerated heart rate (150-200 beats/minutes) that is inconsistent with the amount of exercise performed, is sustained for a number of minutes, and often resolves spontaneously.  Endurance athletes are largely desensitized to the feeling of high heart rates, so it may go unnoticed (ie. without symptoms).  However, some individuals are symptomatic while it is happening describing symptoms such as a fluttering in the chest, abnormal shortness of breath, dizziness, or unusual exercise-associated anxiety.  These symptoms and this abnormal rhythm may last for minutes or days and should result in a visit to your healthcare provider.  If you experience these symptoms associated with a sudden onset of accelerated heart rate inconsistent with the amount of activity performed you may be able to "break" the arrhythmia by using the valsalva maneuver.  Sit down and expire forcefully against a closed glottis for a few seconds.  This "bearing down" can momentarily alter the electrical pathways in the heart and resolve the arrhythmia.

Practical Application: How It's Uncovered

If the abnormal heart rhythm goes unnoticed it may not be until the post-activity review of the training data that the unusual accelerated heart rate is discovered. If endurance athletes notice this unusual accelerated heart rate the first thing that must be ruled out is a malfunction in the heart rate monitor itself. While home-based heart rate monitoring technology is robust, it is not without error. Generally speaking, if you notice sudden brief "spikes" in heart rate lasting only a few seconds it can be assumed that it is an equipment error. However, if these accelerated heart rates are sustained for minutes within a training session with an otherwise normally functioning device, then there should be suspicion that an actual arrhythmia has occurred.

My Recent Experience With SVT

Diagram 1:  The first indication that something
unusual had occurred was during the
post-activity review of heart rate data.

As "luck" would have it, this is exactly what happened to me during a recent fat bike ride. At nearly 50 years of age I have had the good health and fortune to have trained as an endurance athlete consistently for the past 30+ years. And working in the field of cardiology as a clinical exercise physiologist during much of that time, I have had a number of advanced diagnostic procedures performed including a 12-lead ECG, echocardiogram, and maximum graded exercise test. All had been interpreted as within normal limits. So although I understand the cardiovascular pathophysiology of long-term exposure to high volumes of endurance exercise, I was nonetheless taken off guard when I reviewed the heart rate response from a recent ride. Nearly halfway through a typical fat bike ride with better than average conditions following a fairly strenuous but not unusual climb (for me), I noticed my heart rate failed to drop on the easy downhill coast. You can see from the shaded area in Diagram 1 that not only did my heart rate fail to drop when I started back downhill, it actually accelerated above my average climbing heart rate (150 b/min vs. 180 b/min). Because my heart rate display was hidden under the sleeve of my jacket I was completely unaware during the activity that anything was out of the ordinary. The abnormally elevated heart rate spontaneously resolved after approximately 10 minutes. While there is absolutely no way to tell exactly what this abnormal heart rate was, the sudden onset, the rate, and spontaneous resolution are all highly suggestive of supraventricular tachycardia.

Diagram 2:  Two exact rides with one demonstrating
a suspiciously sudden elevated heart rate.

This frank episode had me wondering if it had happened before so I took a little closer look at some recent training data and low and behold I found another asymptomatic occurrence. This time on my hard tail single-speed bike and on pavement. And luckily I had another exact ride (route and equipment) for comparison. Diagram 2 is a comparative study of two exact rides on different days but on the same bike. The above heart rate data shows my "normal" heart rate response to this level of challenge. My heart rate increases during the climb and then decreases during the descent. This is very typical in cycling. However, the bottom heart rate data shows a failure of my heart rate to drop following the second ascent and subsequent descent. Although a little slower than my "episode" on the fat bike, this shaded area represents an average heart rate in the 160's and is consistent with SVT and because it occurred during a descent makes it suspicious.

Take Home Message

It's important to note that the diagnosis of SVT cannot be made by analyzing heart rate data solely although it is often the first indication the arrhythmia has occurred. You should become suspicious if when analyzing your heart rate data in the post-activity period you notice a sudden increase in heart rate (150-200 beats/min) that is inconsistent with the effort performed. If accompanied by the symptoms previously described and if it's a new phenomena to you, it's wise to contact your healthcare provider for follow-up. This follow-up will almost certainly include a physical exam and should include a 12-lead ECG. The paroxysmal nature of this arrhythmia makes it very difficult to document with electrocardiography. Many endurance athletes report having to wear an "event recorder" for multiple days including during exercise but without "uncovering" the arrhythmia. This often leads physicians to "speculate" what is actually happening. If however the arrhythmia is documented with an ECG and it has become performance-limiting, cardiologists may decide to either ablate (ie. destroy) the small cluster of cells in the atria causing the problem or slow the electrical conduction of the heart with a medication in the class known as beta blockers.

While this abnormal heart rhythm does not necessarily portend serious medical consequences in otherwise healthy hearts, it is worth noting and should always be followed up with a visit to your healthcare provider to rule out occult causes or other more serious tachyarrhythmias like ventricular tachycardia if you are symptomatic.

1 Mayo Clinic

Training Interference: Kicking It Down The Road

If you can't get in today's workout
should you kick it down the road?

"Why do today what you can put off until tomorrow?"  ~Anonymous

The variable of interference is an integral part of every endurance training plan.  In every day practice the concept helps to answer the question, "If I miss today's training unit should I push it to tomorrow?".  The answer is almost always "perhaps", but let's look at why.

In the programming of endurance sports training, interference implies that one training unit has the potential to impact another training unit.  The magnitude of this interaction almost always is directly related to the time proximity of the two training units.  That is to say, the closer the training units are stacked together with respect to time, the greater the potential for them to interact.  When training programs are designed, this relationship between training units is fairly precisely orchestrated.

For simplicity let's categorize interference three ways; maximal, potential, and minimal. An example of all three is depicted in the training log below.

Maximal Interference
When performed on the same day, two training units have great potential to interfere with each other.  The type, duration, and intensity of the training unit will determine the amount of time needed for recovery (complete or incomplete) and therefore the magnitude of interference exerted on the subsequent training unit.  In this example, a running-specific hill workout precedes a mobility/strength training unit.  Because this training cycle represents a specific preparation phase for an upcoming event (within 4-8 weeks), running is given priority over mobility and strength development.  When two training units are scheduled and performed on the same day it can be assumed that the first training unit will maximally interfere with the subsequent training unit.  Sometimes there is an attempt to avoid this interaction (as in the case of scheduling the running unit first), and sometimes the interaction is used purposefully (as in the case of pre-fatiguing the sport-specific soft-tissues with "doubles").

Potential Interference

A common program design philosophy includes microcycle variability.  This is seen as following "hard" days with "easy" days to give the body's adaptive mechanisms a chance to do their work.  When multiple hard efforts are scheduled in sequence, not only is there less time for important training adaptations to occur, but the risk of overreaching is considerably higher.  In the example above, Thursday's steady-state workout is scheduled forty-eight hours prior to Saturday's long run.  This design is described as "potential interference" in so much as there is likely to be some carried fatigue from Thursday without compromising Saturday's training unit.  This carried fatigue is both purposeful and potentially important with regard to sport-specific performance.  In other words, marathon and ultramarathon sports have both a strength endurance and metabolic endurance component.  Performing Saturday's long run on some carried fatigue helps to prepare the athlete for the physical and energetic demands later in races.

Minimal Interference

Lastly, there are times in which training units are scheduled to minimally interact with each other as in the case of these Saturday long runs.  Although often this more a function of time availability, it does end up serving an important design benefit.  Training units of two hours in duration or longer, place significant stress loads on the body.  This includes the structural components (ie. musculoskeletal system), bio energetic systems (ie. glycogen and fat), and immune system.  The ability to successfully complete these long training units is vital to sport-specific performance.  Therefore while some carried fatigue is beneficial (as in the potential interference example above), an excessive amount of carried fatigue not only potentially compromising the successful completion of the training unit, but is also significantly increases the risk of soft-tissue injuries and illness.

In summary, because most weekly training schedules often use all three forms of interference, be careful when you "kick a training unit down the road" by moving it to the next day.  

Do, Try, Skip: Mobility Exercises, Pickle Juice, Ice Baths

Pickle juice contains a
chemical compound that just
may reduce cramps.

This series is intended to provide an informative and entertaining look at common practices in endurance sports.  The views expressed here are my opinions based largely on a combination of professional experience as an exercise physiologist and personal experience as an endurance athlete.

Sports training practices change over time.  Looking back a generation (or more) some things seem preposterous now.  But in their day and time they might have been considered cutting edge.  This "Do, Try, Skip" series will look at current popular training practices and provide guidance based on science (if available) and personal experience.  Today we look at three popular training practices; mobility exercises, pickle juice, and ice baths.

Mobility Exercises: DO
Endurance athletes spend a tremendous amount of time performing repetitive movements as they train for their sport(s).  And while the specificity of training principle states that to be a "better" runner you must run (or cyclist you must cycle), focusing all your attention on these movement patterns can create muscle imbalances that often lead to overuse injuries and time away from training.

Mobility is the ability to move quickly and easily.  It's clearly an important attribute to sport performance.  When we spend adequate amounts of time participating in our sports we develop specific adaptations that improve performance.  Unfortunately, these sport-specific movements (running or cycling) involve relatively limited range of motion in a handful of the articulating joints.  Over time the soft-tissues that support or move the joints can become shortened and dysfunctional.  These imbalances can cause a cascade of problems not the least of which is improper positioning of the joint capsules which may result in a reduced ability to generate force.  And for an endurance athlete this means one or both of two things; 1.) reduced sport performance and 2.) increased risk of injuries.

Adding mobility exercises to your training routine can help to improve soft-tissue and joint dysfunction caused by overused and shortened locomotion muscles.  Do this routine daily to improve mobility and sport performance.  Video courtesy of Kim Nedeau.  Check out her informative video series for endurance athletes.  

Pickle Juice: TRY
Every endurance athlete has had the experience of performance-limiting excruciating muscle cramps during a race.  And interestingly enough these sometimes happen in the context of cool weather and adequate hydration tactics.  In 2011, during my last attempt at the infamously brutal 7 Sisters Trail Race (Amherst, MA) on a cool and overcast day less than four miles from the finish I experienced a double quad cramp the likes that I had never before and not since ever felt.  It was so intense that I came to a complete stop and with legs that failed to bend at the knee fell over to the ground.  At the same time I was trying to fix the problem I was also quickly taking inventory of the possible causes.  The weather was perfect for a May trail race and I had been hydrating and eating like a champ.  This particular trail race, with it's unrelenting ups & downs, can be brutal on the quads.  In my effort to run a sub 2:30 I had hammered the first half attacking the descents with reckless abandon and fury.  All of that eccentric "braking" action during the downhills eventually took it's toll on the way back.

Research into the causes of cramps have recently led scientists to determine that the nervous system is one common and likely cause.  Alpha motor neurons are nerves located in the brain stem and spinal cord.  These nerves direct the skeletal muscles by telling them when to contract.  But when muscles fatigue the activity of these alpha motor neurons increases and stimulates the muscles to maintain a sustained contraction (ie. muscle cramp).  Skeletal muscle fatigue is a complex and multi-faceted event that may involve one or all of the following variables; repetitive muscle contraction, increased exercise intensity, increase exercise duration, environmental conditions (heat/humidity), and lack of training.  It is also suspected that repetitively contracting a skeletal muscle in a shorten state may also lead to increased alpha motor neuron activity.  Not surprisingly, during running the hamstrings, quads, and calves all contract in a shortened state.  These muscles tend to be the most common ones to cramp for this reason.  It's therefore not terribly surprising that my quads cramped after running the first half of 7 Sisters (particularly the descents) much harder than my training had warranted.      

So with some knowledge of why muscle cramps happen, the most important question then is what do I do to fix them?  Pickle juice has recently emerged on the ultra running scene as a somewhat mythical potion.  Athletes have retold stories of how it magically made their cramps disappear but how it works may surprise you.  While it's true that pickle juice is high in electrolytes, once consumed it may take up to 30 minutes for it to empty from the stomach and affect electrolyte levels at the site of muscle cramp.  This fact seems to belie that it works almost immediately.  Evidence now suggests that the feeling that you experience at the back of your throat when you drink this noxious pickle juice may be the secret to it's effectiveness.  

It appears that the chemicals in pickle juice (as well as in chili's, mint, cinnamon, ginger, & mustard) may very well be stimulating what are known as transient receptor channels (TRPs).  These excitable cells in the back of our throats convert chemical messages into electrical signals that help to control a number of sensations like pain, taste, hot, cold, and pressure.  These channels are activated by the chemicals in pickle juice and have the effect of reducing the activity of the alpha motor neurons and therefore relieving the cramp.

While the research is very promising and still evolving, the anecdotal evidence supports giving pickle juice (and similar products) a try.  Ideally it's best to prevent muscle cramps in the first place, but if you find yourself with a hyper-locked double quad cramp and someone offers you a shot of pickle juice...try it.

Ice Baths:  SKIP
We've all been tempted, mostly by peer pressure, to slip into a tub of icy water following a grueling race with the promise of accelerated recovery and reduced muscle soreness.  And despite as much folklore as the practice has received, it's benefits were actually questioned nearly a dozen years ago.  Subsequently there have been competing viewpoints on the subject with both camps (ice baths good vs. ice bath phony) digging in their heels.  

A number of systematic reviews of the literature have been done without a clear consensus on the impact of cold water immersion in endurance athletes resulting in the intended anti-inflammatory response.  In addition, many sports scientists are split on the theory of inflammation with some suggesting it's the root of muscle damage and therefore must be controlled while others suggesting that it is an integral part of the healing process and must be allowed to occur.   

Adding to the confusion are the professional athlete and ice bath advocates like Mo Farah, Ryan Lochte, and Lebron James who all purportedly use the practice.  It's completely conceivable that these and other followers feel a positive difference when they use ice baths.  These and other professional athletes are looking for any tiny advantage they can get as the margins for success are razor thin at that level.  Assuming there aren't any physical risks, if it turns out that the effects of cold water immersion are only placebo (ie. in their minds) then it may still be an advantageous.  

For the endurance athlete tempted to slip into that icy tub for the first time with the hopes that their recovery will be enhanced consider that the practice is not only incredibly uncomfortable, but the until the scientific community can come to a consensus it's best to skip it.

References;
1.  Mobility - Moving Beyond The Buzzword, by Jim Shepherd
2.  6 Exercises For Maximum Mobility, Outside Magazine
3.  Does Pickle Juice Relieve Muscle Cramps?, The Cooper Institute
4.  Holy Cramp!  The Science of Exercise-Associated Cramping
5.  A Recovery Ice Bath Isn't (Always) Such a Great Idea, Outside Magazine   

Doubt, Faith, & Tenacity

Tim Van Orden embodies doubt,
faith, and tenacity on Upper
Walking Boss at the Loon Mountain
Race, Lincoln, NH. 
Photo by
Joe Viger Photography.

Nothing is possible without three essential elements; a great ball of doubt, a deep root of faith, and a fierce tenacity of purpose.  ~Zen wisdom

It is always the case that your present situation is framed by your beliefs.  In athletics, as in life, there is an unending ebb and flow of triumph and defeat.  Having the proper mental constitution allows us to enjoy the pleasant without holding on when it changes (it will) and to embrace the unpleasant without fear that it will always be that way (it won't).  

Doubt: The Beginning 
Contrary to most theoretical teachings, doubt is not the opposite of faith but a part of it.  To doubt is to question.  To question is to search for answers.  And when those answers lead to understanding, we attain a higher level of existence.  Questioning constructs our beliefs.  These beliefs, when witnessed firsthand, create faith.  Rather than seeing doubt as a negative, accept that is part of the search for knowledge.  With knowledge there is growth and with growth there is development.

Faith: The Compass
A precise path to success does not exist.  While short term training plans map out our physical actions for weeks and months in advance, unforeseen obstacles await.  Because of this reality, a compass is a necessity.  Faith is that compass.  When things don't go as planned, and we are forced to divert from our original route, our faith helps us to navigate around these obstacles and return us to our success bearing.  We trust this compass because of the time spent collecting knowledge.  

Tenacity: The Way
Goal attainment is a result of a commitment to unwavering forward progress in the face of challenges great and small.  It is not prosperity that defines us, rather it is adversity.  While action has the potential to lead to change, consistent action guarantees change.  With faith as our guide, we resolve that no matter what the obstacle, the way is always in the process.  We grip tightly.  

Stage Racing: Race, Recover, Repeat

Physical recovery is a
key component to
stage racing success.

"No rest is worth anything expect the rest that is earned."  -Unknown

Stage racing is an increasingly common format of racing in which an athlete performs multiple races over a given period of time (weeks, days, hours).  While physical preparation and appropriate tapering is paramount, what you do (or don't do) between races may be the key to your ultimate success.  

Recovery Is Key
Your "in race" race plan will include a number of elements including gear, pacing, and nutrition.  But what happens the moment the stage is over may determine your readiness to race up to your training when it's time for the next stage.  This format of racing places a premium on recovery.  And recovery has four basic elements in stage racing.

1.) Nutritional

The initial priority after a stage is nutritional.  The objectives are to re-hydrate, replenish glycogen, and facilitate skeletal muscle repair.  Re-hydration is most effectively accomplished with an isotonic electrolyte containing beverage.  An example would be a diluted formula of HEED (ie. half a scoop per 20-24 ounces water).  Re-hydration rates are directly proportional to the environmental conditions, intensity, and duration of the stage.  It's important to note that water alone is not the preferred fluid and may contribute to significant electrolyte imbalances later in the event.

Take Home:  Re-hydrate with a diluted energy drink as soon as a stage is completed.

Once the re-hydration priority is satisfied the next objective is to replenish glycogen stores and to facilitate skeletal muscle repair.  While carbohydrate is the primary fuel source for shorter (ie. less than 30 minutes) more intense efforts (ie. greater than 85% peak capacity), glycogen stores may limit performance in longer (ie. greater than 2 hour) races if adequate carbohydrates aren't available.  Longer races are generally performed at a lower intensity than shorter races.  The fuel sources for these efforts are endogenous/exogenous carbohydrates and stored fats.  Biochemists have concluded that "fats burn in a carbohydrate flame" therefore in order to take advantage of the incredible stored fat energy reserves we must have carbohydrates available to metabolize.  These carbohydrates will be made available from your glycogen stores and your "in race" carbohydrate replenishment.  

Additionally, both shorter high intensity and longer low intensity stage racing results in the breakdown of skeletal muscle.  The degree to which activity-specific skeletal muscle tissue recovers may determine it's ability to contract with optimal force in subsequent stages.  While the restoration of skeletal muscle tissue is both individualized and time dependent, one of the essential components is adequate protein availability.  Optimizing both glycogen replenishment and skeletal muscle repair can be performed nutritionally at the same time.  Within an hour of the stage, consume a 3:1 (carbohydrate to protein) recovery beverage.  Ideally you're aiming for 1 gram of protein per 4 kgs body weight with three times as much carbohydrate.  This is eventually followed by a balanced, safe, and clean meal.  

Take Home:  Drink a "recovery beverage" within an hour of finishing a stage.  It should include both carbohydrate and protein.  Chocolate milk is a great example of an appropriately balanced recovery beverage.

2.)  Medical

Medical priorities are the next thing to address.  While significant issues resulting from physical trauma are obvious, skin integrity can often be the cause of sub-optimal performance including DNF's.  All athletes should get out of race attire and into clean dry clothes as soon as possible.  Runners should assess feet first and then identify any additional chaffing issues.  Cyclists should be concerned about skin integrity in the saddle area.  There are many commercially available products but Caldesene Protecting Powder is a great way to treat most minor skin irritations.  

Take Home:  Get into clean dry clothes fast and take care of your skin.

3.)  Logistical

Once your medical concerns are addressed, work to lay out and arrange your clothing, gear, and nutritional needs for the following stage.  This needs to be done before you focus on resting.

Take Home:  Do work before you do rest.

4.)  Physical

Once your nutritional, medical, and logistical needs are addressed it's time to relax.  As soon as you can, get off your feet and elevate them slightly.  This is also a great time to do some very gentle total body stretching.  While restful sleep is incredibly rejuvenating, unfamiliar and considerably less comfortable sleeping arrangements may make that very challenging.  Even if you're not sleeping soundly remember that resting is still incredibly important.

Take Home:  You don't have to be sleeping to be resting.

Stage racing can be incredibly rewarding and also incredibly taxing.  Include the above four basic recovery elements in your post-stage race and you will place yourself in the best possible position to perform to the level of your training in the next stage.

Take Rest Before You Need Rest

Joe Grey wins his 4th
consecutive MWRR.
Photo: Joe Viger Photography

"Take rest; a field that has rested yields a beautiful crop."  -Ovid

Athletes are taught that effort yields results.  And while it is most certainly sound physiologic principle, it is also true that periodic restoration allows the mind to refresh and the body to rejuvenate.  

The months of preparation for an "A" (or high priority) race tend to take a tremendous toll on an athlete psychologically and physiologically.  What you do following an "A" race may determine the next 6-8 months of training and racing.  Follow these guidelines to give yourself the best chance to go after your goals this fall.

Schedule A Transition
Transitions are periods in an athlete's training during which they come off a structured plan.  Generally these are scheduled after a macrocycle (8-12 weeks of training) and most commonly after an "A" race.  Without this important "time off" the grind of months of training followed by the emotional and physical toll of a big race can make an athlete susceptible to illness, injury, and burn out.  

During a transition the athlete can continue to exercise for physical and mental health but the pressure to log structured training units is removed.  The length of a transition (week or weeks) is directly related to the length of the "A" race with ultra's and marathons requiring up to four (4) weeks.  Effective transitions result in the athlete feeling mentally refreshed and physically rejuvenated. 

Take Care of Nagging Niggles
Within the last few weeks of a training cycle, leading up to a high priority event, it's easy to ignore nagging minor aches and pains (ie. "niggles").  Most athletes experience them.  The transition period is the perfect time to tend to and resolve these issues.  "Minor" physical issues have the predisposition to turn into "major" physical issues if proper attention isn't given to them.  In nearly every circumstance with a little rest (absolute or relative) these "niggles" resolve.  

Get Back In The Gym
A solid strength training program is the most overlooked and underappreciated training modality for endurance athletes.  It's usually the first thing to fall by the wayside during a focused training cycle.  Transition periods are a great time to recommit to getting to the gym on a regular basis.

It is always better to take rest before you need rest.  An effective transition is like hitting the reset button.  It allows athletes to push ahead once again toward big goals without increasing the risk of getting sick, injured, or burning out.