Climbing into Adventure

(extracted from Runners World - Dec 08)

They're in our cars and gym bags. They sit on our desks at work and at home. So with all the warnings out there about how plastic water bottles are bad for us, Runners World did some research and came up with the following results:


BOTTLED WATER
The polyethylene terephthalate
ethylene (PETE) in these bottles
doesn't contain BPA, but when
scratched or heated, other chemicals
could be released into your water
Experts take: use just once





SOFT PLASTIC BOTTLES
Low-density and high-density
polyethylene bottles are BPA-free,
but they plastic degrades with heat
and harsh soaps
Experts take: a good choice but hand
wash and rise regularly.







OLD NALGENE BOTTLES
These were made of polycarbonate,
which contains BPA. BPA can get
into water, especially when the
plastic is heated
Expert's take: Recommend the
new BPA-free versions








STAINLESS-STEEL BOTTLES
Stainless-steel bottles are dishwasher
safe, scrubable, and free of plastic
Expert's take: this is your
best choice

Next time you’re on your last legs at the end of a long race, try a new motivational trick – swearing. Yes, that’s right, researchers have found that subjects could tolerate pain for longer when they were allowed to say the cuss word of their choice compared to when they used a non-profanity

(extracted from Women’s Health Magazine, Jan 10)

As winter begins, there’s a totally legit reason you always seem to fall off the workout wagon: the conventional approach to exercise almost forces you to bail out. That’s because the most common reasons given for exercising have very little to do with you.

It boils down to this – the more you do stuff you like to do, not what you think you should do, the more you’ll keep doing it. It’s called Intrinsic Motivation and experts say there are three subtle shifts in your outlook which can keep you on track.

STEP 1 TAKE CHARGE

Appoint yourself CEO of your fitness decisions. Ask yourself why you want to exercise at all. If the answer is that your mate casually dropped the phrase "muffin top" when you were jeans shopping, your efforts are probably doomed. But if you decide to get fit because you want to feel stronger or healthier, you're more likely to succeed, because the end result means something to you.

Find a form of exercise you enjoy so much you'd do it even if it weren't good for you. If the mellow vibe of yoga brings you bliss, light up some incense and roll out a mat. If slamming a tennis ball is more your thing, join a club or sign up for lessons. Perhaps most important: if you truly despise running on the treadmill (or doing crunches or taking spin class), don't! If you're invested in what you're doing, your performance will improve - that will feed your desire to go back for more.

If you honestly can't equate exercise with fun, set specific goals. Working your way up to three no-cheating-allowed push-ups? Finishing your first 5km run? Whatever your goal, it can help you stay motivated for the short term (and the long).


STEP 2 GIVE YOURSELF PROPS FOR PROGRESS

The problem: When it comes to working out, women are notorious for seeking a comfort zone. Once we master a new skill (like holding plank position for 60 seconds or running at a 10-minute 2km pace), we stick with it because, hey, we know we can do it. But it also impedes progress and breeds big-time boredom.

The solution: mix things up and push yourself. "Changing the intensity and type of exercise trains the muscles differently, and you'll start to see improvements more quickly," says Wilson. For example, increase the weight you're lifting and the number of reps and sets by 10 per cent every week. The same goes for your cardio - increase the amount in 10 per cent increments each week. Do this for three weeks, and then drop back down to where you started on week four to let your body rest.

Next, write everything down. A workout log functions not only as an exercise checklist but as a concrete record of how far you've come - a way to motivate yourself if you become frustrated. And don't compare yourself to anyone else. Once you start focusing on you, your confidence will grow and ignite a cycle of positive reinforcement that will keep you hooked.


STEP 3 MAKE IT SOCIAL

Besides the dirty martinis, there's a reason you go to happy hour every week. You get to socialise, laugh, and hang out with friends. It makes you feel connected. Making your workouts more like happy hour (without the alcohol) will put you well on your way to stoking your inner motivator.

Start by finding like-minded workout buddies. If you go to a gym, get to know a few of the trainers - even if your relationship is limited to their giving you pointers on form. If you don't love gyms, hook up with a friend who has a similar fitness level or searching the message boards of local clubs to find people who share your definition of fun. If you're a lone ranger at heart, don't sweat it. Just focus more on taking charge of your fitness and feeling good about your progress.

The ability to stick to a workout and get the body that makes you happy isn't the sole domain of professional athletes and Type A exercisers. You already have what you need within you: it's just a matter of tweaking your perspective so you can tap into what really gets you going.

EVENT TIPS
(extracted from Ultra Fit magazine - Issue 117)

Australia has the most organised ocean swimming season in the world. It lasts from October to March and major events attract up to 3,000 competitors. It's low cost to train and compete, easily accessible and is very social.

Ocean swimmers are exposed to swell, chop, wind, rips, marine life and other competitive swimmers (it's the other swimmers that pose the greatest challenge).

So let's assume you are a competent swimmer and can swim up to 2km in a pool environment, and now its time to swim in your first ocean event. Here are some handy tips to get you on your way.

Pre Race
- it is recommend you have a buddy to swim with you for your first race
- get the feel of the water before the race with a small swim in the ocean (up to 50m from shore)
- gauge if there is a current or drift that will affect your swim

The Start
- most races start with a dash from the sand. Try to run as far as you can in the water, lifting your legs high
- if the surf is big, go under the waves every time, it's the most efficient and safest way
- if you are a bit hesitant, you might want to try walking or slow running into the water to ensure you aren't short of breath due to the adrenaline rush

Rounding the Buoys
- this is where you are most likely to come unstuck
- if there is a pack around you at the buoy, be very careful and try to avoid being on the inside part of the turn (it's better to lose a meter or two than to get 'run' over)
- make up any lost ground after the turn

Drafting
- is allowed and a smart move in most cases
- tag behind another swimmer and save some precious energy as they cut through the chop and clear a smoother path for you
- be aware that someone else may be drafting behind you

The Finish
- practice your body surfing as this can make or break your finish
- when swimming into shore, look back for a potential wave to catch
- when running up the beach, be sure to actually run over the finish line and then move off. It is amazing how many simmers stumble up the beach and forget to cross the line


HOW TO TRAIN FOR YOUR NEXT OCEAN SWIM

- swim 1500m in the pool with occasional spurts for a lap or full minute
- work on kick strengh using a kickboard. Do 6 x 5 minute intervals
- practise your beach entry and exit, concentrating on body surfing

Take Responsibility of You

As we start a new year, many people find January to be a good time to make changes in their life. Sometimes change can be scary as it takes us out of our comfort zone and moves us in to the unknown. However, change is so important in all aspects of life.

If you are someone who is ready for change, here are some useful tips to MAKE IT HAPPEN:

• decide what it is you would like to change or achieve and write it down
  
• tap into some extra energy - write down 2 things that you can think about in challenging times that will keep you going
• take personal responsibility for the things that happen in your life - you are where you are at right now because of what YOU have done
• open your mind to new ideas
• believe that we can all change in an instant. The past does not equal the future
• believe something MUST change, not it should or could, it must
• get excited about life and how you are in control of it
• do it for 21 days and make it a habit

If there’s one nutrient that can seriously boost your performance it’s carbohydrate. Getting your carb levels right can seriously help you reach your sporting potential. This is because carbohydrate can be broken down to produce energy very rapidly when needed.

So what does it mean when someone says you need to ‘Carbo-load’
Carbohydrate loading is about maximising your body’s intake of dietary carbohydrate so it can be broken down and converted into muscle carbohydrate. When you exercise vigorously, some of the energy comes from fat and protein and some comes from blood sugar, however most of the energy comes from stored muscle carbohydrate – glycogen. Fat and protein are not readily converted to energy and therefore are unable to fuel the body through high-intensity workouts. That’s where muscle glycogen storage comes in. Fully loaded muscles can store around 400g of glycogen – enough to supply around two hours’ of intense exercise. After this point, energy levels lower and perceived effort increases.

How can carbohydrate improve my recovery?
As exercise reduces your muscle glycogen, post-exercise nutrition is extremely important to speed up your recovery. During the first two hours after exercise, your muscles behave like a sponge, soaking up what they need to recover and power you through your next workout. Therefore, it is recommended that you consume a ready-mixed carbohydrate drink immediately after training. To aid in further recovery, glycogen replenishment should continue over the next 24-48 hours and should be followed up with a carbohydrate-rich meal as soon as you get home.

How much carbohydrate should I have?
For optimum post-exercise glycogen replenishment, consume 1.2g of carbohydrate per kilo of your bodyweight per hour for the first four hours post-exercise.

How to make faster running more fun
(extracted from Runner's World)

Speedwork doesn't have to be painful--or punishing. There are plenty of ways to make fast running fun. And by building slowly, setting realistic goals, and incorporating plenty of breaks into your workouts, you can limit your risk of injury. Choose the techniques that work for you; mix them up, or invent your own.

A Game of Chase: When running with a friend, take turns chasing one another for three to six minutes at a time, and take two- to three-minute walk breaks between chases. Repeat the cycle two or three times.

Quick Pickups: During the middle of a regular run, increase your pace for 20 to 50 steps, then ease into a jog for two to four minutes. Rest between each of these segments by walking for one to two minutes. Repeat the cycle three or four times.

A Straight Dash: Run the straightaways on a track (100 meters) five to eight seconds faster than your normal running pace, then walk for two minutes. Repeat this cycle two or three times, then add the curve to your straightaways for a total of 200 meters.

Run for the Hills: Pick a hill with a gentle slope--one that takes 30 to 60 steps to get from the bottom to the top. Start by jogging up the hill, and quicken your steps as you move up it and ease over the top. Keep your feet close to the ground so that it feels like you're making fast baby steps. Walk down the hill to recover.

Swedish Fun: Fartlek is a Swedish term that means "speed play." In this workout, you choose when to pick up the pace and when to rest. To start, run faster for 10 to 30 seconds, then ease back into a jog for 30 to 60 seconds.


Know Your Limits
1. Do speedwork once a week.
2. Warm up well for each workout, with three to five minutes of walking and 10 minutes of slow jogging and walking.
3. Rest between each segment.
4. Never do speedwork (or any training) when you have pain or swelling in your feet or legs.
5. Never run all out. Your speedwork should feel fast but sustainable. If you're in pain or struggling to maintain form, bring it down a notch.

Thrust enhancers, roll bars, microchips....the $20 billion running - shoe industry wants us to believe that the latest technologies will cushion every stride. Yet in this extract from his controversial new book, Christopher McDougall claims that injury rates for runners are actually on the rise, that everything we've been told about running shoes is wrong - and that it might even be better to go barefoot..........

Click HERE to read the full article.