"How few there are who have courage enough to own their own faults, or resolution enough to mend them." Benjamin Franklin Endurance athletes tend to be a highly motivated group of people who typically don't make New Year's Resolutions. That said, very few of us have reached the pinnacle of our athletic potential and in turn are constantly searching for that thing that will help us get to the next level. As you sketch out your schedule and write down your goals, consider resolving to make these three things part of your plan. Resolution #1: Commit to strength training year round. Many endurance athletes see time spent in the gym as time wasted. Yet strength training has tremendous benefits for the endurance athlete including increased hardiness, reduced recovery time, and improvement in strength endurance. During the off-season make an effort to include three days a week of total body strength training. Once your sport-specific training volume picks up, reduce that (if you'd like) to twice weekly. The key to optimizing the benefits is doing it year round. Resolution #2: Add a pre-workout mobility routine.
The most overlooked and underappreciated element of any fitness plan is mobility. Perhaps because it's the easiest thing to do physically it's often skipped in favor of more vigorous activities. The repetitive motion and impact nature of running sometimes results in issues such as IT-Band and piriformis syndrome when the associated soft-tissues are not at their optimal length and tension. An easy way to work on correcting these length/tension issues is to discipline yourself to include mobility work prior to your more vigorous activities (ie. strength or endurance training). Resolution #3: Make recovery practices a priority.
The most powerful variable of any training plan is consistency. When training units are consistently executed as planned, improvements in performance are possible. In order for an athlete to give their full effort to a training unit they must feel recovered from the previous workout. This recovery requires planning and execution. The most consequential recovery practices include rejuvenating sleep, hydration, and nutrition. A resolution without an implementation plan is simply a thought. Begin to adopt these effective training strategies by first writing them in your training plan or journal. And with some routine practice they'll become second nature.
A well constructed recovery plan will help you get back to training safely, effectively, and efficiently.
"The finish line is just the beginning of a whole new race." ~Anonymous Most training plans are filled will intricate details of distances and pace targets that culminate with an event. Yet what you do in the seventy-two hours following an event of marathon distance or greater plays a large role in how safely, effectively, and efficiently you are able to return to training. Endurance athletes tend to have busy race schedules. It's not unusual for some to have multiple events of marathon distance or greater planned in the same calendar year. This ambitious race schedule not only places a tremendous emphasis on preparation but also recovery. Here are the essential elements of a post-event recovery protocol; Immediate Post-Race They've hung the medal around your neck, you've visited with family and friends, and now you finally have a chance to sit down. Take a deep breath. While the race may be over, the event still has one last critical element to execute...the recovery. Once a race has finished the top three immediate recovery priorities are hydration, glycogen replenishment, and tending to minor medical needs. The most effective way to re-hydrate is with an cold isotonic solution. The amount is generally commensurate with the length of time and type of environment to which you were exposed. A good place to start is with 20-24 ounces of this type of fluid. Be cautious not to over-consume before you've tended to the second priority; glycogen replenishment. The most effective way to replenishment glycogen following a glycogen-depleting activity is to consume a beverage containing a ratio of carbohydrates and proteins tailored to your individual needs within an hour of the event. Finally, before you leave the venue make sure to tend to minor medical needs. Commonly these involve the skin which is not only the largest, but also the most vulnerable, organ of the body and subject to integrity issues (ie. blisters, chaffing, etc). Post-Race Evening Now that you're home and showered there are five things to do before your head hits the pillow for some well earned rest. 1.) Respect Food Cravings Your body has a unique ability to signal which nutrients it needs through food cravings. This is particularly true following an exhaustive event. Listen to these cravings and follow their lead. 2.) Hydrate Although it will likely result in you getting up multiple times during the night, continue your hydration plan. Your objective is to return your urine to a pale yellow color. It's worth noting, clear urine may be an indication that you have over consumed and potentially have placed yourself in jeopardy of electrolyte disturbances. Pale yellow is best. 3.) Eat A High Performance Meal Item #1 notwithstanding, the majority of calories consumed should be from healthy proteins and fats. These nutrients accelerate skeletal muscle repair and assist in the regeneration of key hormones. As much as possible attempt to limit simple sugars (ie. high fructose corn syrup) as they may contribute to inflammation during a time in which you are attempting to reduce activity-associated inflammation. 4.) Boost HGH To Aid Recovery Consuming a serving of whey protein (mixed with water) within thirty minutes of bed time may enhance human growth hormone (HGH) levels. HGH may aid in skeletal muscle repair of which you are going to need to do. 5.) Get To Bed Early Although not always practical, it is good practice to get bed an hour earlier than usual. Physiologic recovery occurs during rest. Multiple factors may disrupt your sleep pattern following an exhaustive bout of physical activity so it's important to realize that even though you may have a hard time falling and staying asleep, as long as you are laying down you are resting and recovering. The Next 72 Hours Despite how you feel when you go down stairs, you are now well on your way to safe, effective, and efficient recovery. But it's far from over. The next three days are incredibly important. Here are the items to focus on; Physical Practices 1.) No running for one (1) day for every ten (10) miles raced. 2.) Perform a 10-20 minute "active recovery" walk each day. 3.) Follow that walk with some gentle mobility exercises. 4.) Continue to get to bed an hour early each night. Nutritional Practices 1.) Increase healthy protein intake in order to provide your body with the building blocks it needs to continue with skeletal muscle restoration. 2.) Consume healthy fats to continue assist in the regeneration of key hormones. 3.) Continue to hydrate to a pale yellow urine. 4.) Continue to consume a serving of whey protein (mixed with water) thirty minutes before bed. After the 72 hour post-event period you should be feeling well on your way to completely recovered. While you follow the "10 Mile Rule", consider adding some non-impact "active recovery" cross-training modalities to slowly increase your activity level and to mitigate significant alterations in form (ie. becoming stale). A professional endurance coach can not only provide specific details with respect to the recovery protocols listed above but can also provide guidance with regard to resumption of sport-specific training.
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
