MOVE: July 2012

What MOVES You??

How many times do we do things for others, putting ourselves second, or even worse?  A parent thinks nothing of logging hundreds of miles in the family car so the kids can participate in character-enriching "kid" experiences or working those extra hours so the family can have that “little something extra” - it's a scenario that occurs every day for many of us.  

But what about when we’re motivated to do something for others, while at the same time challenging ourselves?  There’s something to be said about the power of MOVE when used to advance a cause we believe in.

Fourteen years ago, a childhood friend of mine was diagnosed with leukemia.  I was lucky enough to be able to spend time with her throughout her treatment, but tragically she did not survive.  Her death was a slap to the face that shook me. A seemingly robust 20-something not invincible?  I thought about her all the time, wishing there was something I could do for her memory and for her family and friends...until one day I was asked if I’d put my hat in the big lottery bucket for the New York City Marathon.  I had a good laugh, then mulled it over pretty seriously.  The furthest distance I’d ever run was about 5 miles...running was boring!  I figured what more could someone do than train for and run 26.2 miles in a friend’s honor...and raise money to fight against the very thing that took her life?  “Well” I thought, “the chance of actually getting in is slim-to-none anyway, so why not?”

Not much later, I got my acceptance letter in the mail.  I’m pretty certain my first thought was “OH NO!”...but I quickly signed up to raise money for the Leukemia & Lymphoma society through Team in Training, and by November managed to raise over $6000.00 - the outpouring of support from my community was a big boost, and I knew I couldn’t let them down.

 

Even now, these many years later, I can honestly say it was one of the most rewarding four month blocks of my life.  I began training in July and finished the NYC Marathon on November 2, 2000 in just over 5 hours.  Five miles to twenty six point two.  All for Kelly. An amazing experience.

Team in Training isn’t the only inspirational organization out there that helps you push your limits while working for a greater cause...Team Hoyt is one that stands out - Dick Hoyt has completed over 1000 endurance events with his son Rick always crossing the finish line just prior to his dad. If you're not familiar with Team Hoyt, the basis was Rick, who has spastic cerebral palsy and is unable to move on his own, telling his father (after Dick pushed his wheelchair in a local race) that "it was the first time in my life that I felt like I was running the race". Powerful. So his father did what many great dads would, he tried to recreate that experience for his son as many times as he physically could competing in anything from small road races to (over 6!) Ironman events, even swimming the full 2.4 miles with a harness attached to a boat with a bungee (swim), pedaling a custom 2 seater (bike) for 112 miles and pushing a running chair (run) for a marathon.  Most remarkably, Dick was not a “runner” prior to pushing his son in their first race ever.  The human spirit is truly a remarkable one when we let it out.

 Team Hoyt’s mission is to “build the individual character, self-confidence and self-esteem of America's disabled young people through inclusion in all facets of daily life; including in family and community activities, especially sports, at home, in schools, and in the workplace”.  There are many road races where you’ll see volunteers pushing disabled kids and even adults from start to finish so they can experience the thrill of completing an endurance event. You can read more about Team Hoyt here http://www.teamhoyt.com/about/index.html or search YouTube for some unbelievably inspiring videos like the one below that shows the unbelievable power of CONNECT, in this case the love between father and son.

There are so many other organizations out there (too many to list!) which inspire us to do extraordinary things; but most of all give us a sense of common ground and connect us all together.  While I may have done all my long runs by myself, I felt an incredible sense of connection to the other Team in Training members throughout the race; we were all there because our lives had been changed by leukemia and we all had one goal - fund research for a cure.  I encourage you to find what motivates you, and let it help you do something extraordinary.  You may feel like one person, but these events show just how amazing “one people” together can truly be!

Written by Lindsay Eisenhart, a self-proclaimed Nutrition Geek.  You can find Lindsay balancing life as a mom of 3, manager of Pro-Activity's Fuel Good Cafe, 
and training for her third marathon (NYC '12)! 

FUEL: July 2012

Fueling to Last.....

the importance of nutrition in endurance events

Before you head out on a long road trip, you likely check at least a few essentials.  Tire pressure? Check.  Oil level? Check.  Full tank? Check.  Before you consider an endurance event, are you checking the essentials?  And do you know what you are looking for?

Fueling for a long ride or run (half-marathon, marathon, triathlon and century ride) is not the same as a standard workout.  While much of it is individual in preference and tolerance, these 3 principles remain important for all. 

First and foremost, hydrate.  The water you drink even 2 days before a long run is a critical piece to successful fueling.  Replacing fluid along the way is also important, so plan to carry water or to stop at the water tables as needed.  The correct "volume" is a hotly debated topic and depends greatly on your personal sweat rate, expected pace, and fitness level.  Most studies and experts on the subject suggest 12-24 ounces of fluid replacement per hour is a good place to start, however an argument can be made for both more AND less than that range.  If the temperature is 70° or higher, choosing sports drinks will also replenish electrolytes and help prevent hyponatremia (dangerously low sodium levels) caused by excessive sweat loss.

Second, carbo-loading.  This is a term the seasoned endurance athlete is familiar with.  The process of filling the muscles’ glycogen stores by consumption of carbohydrate rich foods in order to maximize the body’s energy reserves is not a new concept.  Carbo-loading is generally done for long (as in ultra-endurance events lasting >3 hours) race day and not commonly for training runs. Good fuel choices include pasta, oatmeal, cereal.  Fruits and vegetables can be a good source as well, however we often recommend people be very careful with fiber consumption prior to racing (many of our athletes for example significantly reduce fiber consumption prior to racing due to the potential of gastric discomfort).  Ideally the choices should be lower in fat as you get near race day as the emphasis is on glycogen (sugar) storage.  Studies confirm that a glycogen-depleted athlete is at higher risk for fatigue, injury and decreased performance (sometimes referred to as "bonking" or "hitting the wall").

Fueling for endurance races has gotten more attention lately.  Some strategies have become rather complex as athletes continue to push their limits.  We asked one of our fueling experts, dietician Eileen Chroback, how implementing the glycemic index strategy would work in endurance training.  Eileen recommends a low glycemic index snack or meal prior to exercise to provide a slower, sustained-release supply of glucose to fuel activity and a high glycemic index snack post exercise to provide a more rapid re-fueling effect for recovery.  However, Eileen points out that, “the primary issues must be addressed first in the amount of carbohydrate and the timing of fuel intake.  What often ends up being the more crucial issue for an endurance athlete regarding pre-exercise fueling is the inclusion of carbohydrate-rich sources that their gastrointestinal tract will handle, and not cause gastrointestinal distress or the need for the toilet, potentially interfering with training or the event. Low-glycemic index items tend to be higher in fiber, gas-producing compounds, and fats that can affect bowel issues.  So, it's very important for an athlete to individualize his choices, and include foods he or she know and tolerates, rather than stressing-out about exact glycemic index score.”

And third, don’t try anything new on race day.    Whether seasoned racer or newbie at the starting line, you’ve likely heard some of this before.  Don’t try new shoes, new socks or ANY new gear… this should include your fuel as well.  If you haven't trained with it, and it's not critical, it's likely best to avoid it.  Unless you're got an Iron-gut, trying fuels (whether liquid, or gel or solid, or supplemental) during your training runs or rides is by far the best strategy.  The further in advance you figure out what you need to eat and what you can (and can't) reliably digest the better.  This is the time to learn your body-specific fueling needs so that on race day you are ready to rock it.  Or, as we like to say “rocket”! 


Written by Amy Weller, PT, DPT, GCS.  Amy is a Partner and Director of Clinical services with Pro-Activity.  

RECOVER: July 2012

It’s Summer, Who Has Time to Recover?

With the Ironman US Championships less than 30 days away (oh yeah, we’re leading an “aid” aka “recovery” station, but more on that soon), the incredible physical exertion and “time squeeze” that these athletes are constantly dealing with, and the increased demand many of our corporate clients face in the summer heat, we thought an article about finding ways to “recover” on the go (seems counter-intuitive, right?) might be something we could all benefit from.  And who better to learn from than a group of athletes who understand all too well that the clock continues to tick...no matter what.  

Tic toc go the training hours (often peaking at 20 or more hours per week) that lead into months that lead into years that athletes invest in preparing for the events.  Tic toc go the seconds before these incredibly coveted events sell-out (fastest known was Ironman Melbourne which sold out in 305 seconds.  And of course, tic toc goes the time clock as competitors give every ounce of their being to beat the strict 17 hour time limit given to all those participating in the 2.4 mile swim, 112 mile bike, and 26.2 mile run.  One may ask, with time flying by....who has time to recover?

Ok, so we’re not all ironmen and ironwomen, and we’re not all training 15-20 hours + per week.  But, consider this, does your time seem to be standing any more still?  When was the last time you said to yourself, “You know what, I’m really not busy....I’ve got all the time in the world to sit back, relax, get enough sleep, eat right, and hydrate well”?  If you’re answering “Actually I said this yesterday!”, please send me a note....I too want to know where to find Aladdin’s magic lamp so I can get my three wishes!

But if you live on planet earth with what seems to be a population, that is “always busy”, and recovery on the go just doesn’t seem to make sense, then maybe it’s time you took a page or two out of the “Book of Ironman”.  After all, according to Suzanne Girard Eberle in her book entitled "Endurance Sports Nutrition," Ironman competitors expend 8,000 to 10,000 calories or more during the race, or about 7-8 times the recommended average daily intake for most humans.  When was the last time you went a week without food...not to mention how much fluid one sweats out in 17 hours of consistent activity?
 

Clearly a nutrition and hydration plan is critical when we’re “on the go” and without it, we’ll all struggle to perform well in the summer heat.  So what’s a good plan for hydrating, replenishing and recovering on the go?  Well, of course, that depends on the individual, the level of exertion, and the “event” you’re working on / competing in.  

One good place to start is to determine your sweat rate.

• Weigh yourself without clothing
• Exercise moderately for 1 hour in conditions similar the ones you’d be working or competing in
• Weigh yourself without clothing
• The difference in what you weigh after and before is how much fluid you lost in moderate exercise (assuming you didn’t consume anything or use the toilet during the hour of activity, if so, you’ll have to factor these in)

But once you have your sweat rate figured out, it doesn’t just mean go out and replenish everything lost with the same amount of water right away.  There’s a little more to it than that!  First, all individuals absorb fluid at different levels - which is why it is normal (and probably likely) that you'll lose some hydration during exercise in the first place despite your best efforts to remain hydrated. Your best bet is to take it in slowly, so for example, if you were sweating out 16 oz. per hour, instead of guzzling a water bottle at the end of the work, it’s best to consider breaking it up throughout the workout - maybe 4 oz every 15 minutes or so. However most experts now agree that allowing your thirst to guide you (and NOT forcing fluid in) is likely the safest method......keep reading.

We have to remember that sweat, although mainly water, is not exclusively water (you’ll realize this if you’ve ever had it drip off your nose and onto your lips).  That "salt" we all lose has vital electrolytes like sodium and potassium that are critical for cellular function and health.  Most general recommendations include supplementing your hydration plan with an electrolyte-rich liquid after 1 hour of consistent activity and possibly supplement sodium for very long heat exertion in very hot environments. Salt loss can quickly manifest as a dangerous condition known as Hyponatremia ("water intoxication") so although there IS an acclimatization that occurs after 10 days to 2 weeks of heat exposure that helps you to minimize salt losses, it is VERY IMPORTANT to understand this concept (or get help if needed) prior to undertaking any prolonged training in the heat.

What about calorie intake?  Well, that’s important too since it’s pretty impossible to run on an empty tank!  Keep a few things in mind:

1. In general, most folks burn about 300-500 calories per hour doing moderately intense activity.
2. Most electrolyte-rich drinks have calories (it’s easy to forget about these)
3. Enormous meals can be difficult to digest and leave you sluggish (or worse doubled over w/nausea)
4. If you’re “event” is an endurance event you probably want quick energy and you want it fast, so products most easily converted to glycogen are usually your weapon of choice (gu’s, syrups, candies, and sugary junk....in this case HIGH glycemic during the event)
5. Before and After the event? If you’re like the rest of the world, your best bet is slow and steady, primarily good carbohydrate throughout the day.  Think of the “grazing” cow who eats his veggies slowly and all day long, even as he’s “working”.  We’re not all that different!  Throw a few pieces of seasonal fruit, or maybe a whole-grain granola bar in your car or truck, and if appropriate, take it out “on the job”. Check out this month's FUEL ARTICLE for more.

The key to all of this is simple - recovery is critical, and no matter how much we wish it didn’t, the clock continues to tick. Being prepared with strategies that ensure we continue to function and perform at our best, and avoid the pitfalls that come with depletion pays huge dividends.
 

Want to get in on some “On the Go” recovery action?  Pro-Activity is leading an aid / recovery station at the upcoming US Ironman Championships and two Pro-Activity athletes are competing (Mike Eisenhart & Chris Bush).  Sign up to be a part of our party....and if you need a little inspiration......check out the video below to see what you'll be a part of!

1.       Visit: http://www.doitsports.com/volunteer2/join-protected-group.tcl?event_id=213418
2.       Find your group name (ProActivity)from the drop down list, be sure to take note of the shift you are registering for.
3.       Enter the group password (proactivity) for the shift you have selected.
4.       Fill out all of the required information and click submit!

ENDURE: July 2012

What’s in a bike?  The short answer....A LOT!  

This month much of Elements has revolved around the proverbial monster of ultra-endurance sports...the Ironman Triathlon.  As you may or may not have known the event consists of a swim, bike and run totalling a distance of 140.6 human powered miles.  The bulk of those miles, 112 to be exact, take place on the bike as athletes hurl themselves through space as fast and efficiently as they can.  In order to achieve both fast and efficient, riders (whether it be an Ironman Triathlete, a pro hammering up the Col du Tourmalet of the Tour de France, the newbie recreational cyclist or anywhere inbetween) spend a lot of time working to make their bike set-up just right.

We thought it would be fun to compare and contrast the differences of these marvelous machines for you the reader from a Physical Therapist’s point of view.  Specifically - how does the set-up of a bike impact the performance of its rider?  So we wandered deep into the darkest realms of the Pro-Activity Performance Laboratories to find someone (Justin Bagley, PT, DPT) with the answers and here’s what we were able to find out.

There are many different types of bikes out there, but if we limit our discussion to the “performance road” category we are left with 2 main styles: The standard road bike and the TT (time trial) bike.

             

The primary difference simply being geometry and how the rider sits on the bike.  The TT bike is built for pure speed and achieves this by allowing the rider to maintain a more aerodynamic position which in turn minimizes wind resistance.  By reducing wind resistance a rider can achieve greater efficiency meaning: A rider can maintain the same speed on a TT bike as they would on  a standard road bike while using considerably less energy, OR...if expending the same amount of energy on each bike the rider on a TT bike would theoretically travel at a higher rate of speed.  

For the Ironman Triathlete this increased efficiency is of utmost importance especially when we consider they need to get off the bike and run a 26.2 mile marathon.  Any energy that can be saved on the bike is welcomed with open arms.  Furthermore, although studies have shown some mixed results, the riding position on the TT bike has been shown to decrease the workload placed on the rectus femoris (quadriceps) muscle as compared to the standard road bike.  Why does this seemingly small piece of information matter? The answer...the rectus femoris is one of the most active muscles used for running.

So why wouldn’t everyone opt for a TT bike?  Well, the TT bike does have its achilles heel.  While it’s built for speed and efficiency it gives up a lot in the way of versatility and stability.   Because it’s designed to go fast the TT bike loses a lot of stability required for riding in a pack, climbing hills and having to start and stop fairly often as most recreational riders find themselves doing.  The bottom line is that standard road bikes are simply easier to handle under normal everyday conditions.

Aside from the question of “what type of bike should I get” the majority of cycling related questions come down to comfort.  Most riders would admit to the annoying experience of numbness and tingling in the the hands, feet or saddle region while riding or perhaps some back, shoulder or knee pain.  These are all signs that things may not be lining up just right.  Covering every detail is of course beyond the scope of this article, but here are a few common  faults we see that you might benefit from knowing.

Hand numbness can be caused by several factors related to bike fit.  The most common is from handle bars that are too far away causing too much weight to be placed through the hands/wrists in an extended position that results in nerve compression where the riders hands meet the handlebar.  Shortening your reach often solves this problem.

Knee pain is often a result of clip in pedals that are not properly aligned causing too much torque between the upper and lower leg or an in properly positioned saddle (typically too far forward) that causes increased stress on the patellar tendon (which crosses the kneecap). This is felt just above or just below the kneecap and can be a very nagging condition for riders if not addressed properly.  

Groin pain/numbness typically results from a saddle that is positioned incorrectly causing the rider to bare most of their weight through the soft tissue (ouch) of the groin instead of the ischial seats (your "sit" bones).

If you have questions regarding your bike fit and its relationship to any symptoms you may be having or are simply looking to improve your performance we have a passionate team of professionals and a growing community of riders to help you get where you’re going...


Happy Riding!


Written by Justin Bagley, PT, DPT  who practices in the areas of general orthopedics and neuromuscular rehabilitation, injury/disease prevention, wellness and human performance.   He has taken special interest in the diagnosis, treatment and prevention of lower extremity and running related injuries

CONNECT: July 2012

 

Connect:  The Elements Come Together for an Olympic Send off...

The community’s got her back!

In July of 2010, I got an email from one of my very best childhood friends that had moved out of the area after college, stating "Guess who's moving home?"!  Having been in the Maryland / DC area since graduating from Rutgers in 2004, my friend, Julie Culley, had many reasons for the move, but most focused on the development of her career as a professional runner.  "I'll be running with a new professional club based out of Rutgers to prep for the 2012 trials, and I'd love to get involved with what you guys are doing at Pro-Activity!" Julie excitedly wrote.

Two years later, the hometown girl that decided to come back home has departed once again....but this time Julie is en route to London as an Olympian, the USA Olympic Trials Champion, Hunterdon County's newest hometown hero....and in her words, “Just an ordinary girl trying to do extraordinary things!”

But the road to London and realization of a personal dream wasn’t all smiles, high fives, and smooth sailing for Julie, a professional runner for Asics, member of the New Jersey-New York Track Club, and coach / trained-athlete at Pro-Activity.  No, like any amazing human achievement story, this one comes with its fair share of ups and downs, twists and turns, and adversity.  Julie after all, a very talented athlete since her days on the youth soccer field, got into running “late” and never won an individual state, big east or national title throughout her years at North Hunterdon High School or Rutgers University.  And although she did claim All-American status in high school as a member of the Distance Medley Relay Team, and in Cross-Country for Rutgers University, as a runner frequently battling injury, the title of “National Champion” was seemingly always just out of grasp.  “It was tough mentally and emotionally....it’s like I’ve always known it’s been inside me but my body didn’t want to cooperate.  So after Rutgers, I decided to leave competitive running and take a great opportunity with Loyola.” said Culley, referencing being named Head Coach at Loyola University, Maryland, the youngest head coach in NCCA Division I history.  “But within short time, I felt like I still had more to give to the sport, so I joined on with Matt Centrowitz’s crew (the former American record holder in the 5,000 meters and current American University head coach) and began training and competing again”.

Alongside Coach Centrowitz, Julie began to flourish, finishing 7th in the 2008 Olympic trials and representing Team USA at the 2009 World Championships, but still found herself battling injury after injury and struggling to put together consistent, injury-free training.  And when word in the running world got out in 2010 that famed track coach Frank Gagliano (aka the “Godfather of Track & Field”) and long-time Centrowitz friend would be starting an elite running group in the Northeast anchored by 2008 Olympian Erin Donahue, Julie decided it was a great opportunity to come home.  But as history often does...it repeated itself, and Julie came home a bit injured, and after some strong words of “encouragement” from Pro-Activity therapist Justin Bagley, she decided it was time to truly RECOVER and shut it down for two months with no running.  The timing couldn’t have been more perfect.  

In the past two years, with the help of a number of medical professionals and coaches, both those that are a part of the Pro-Activity team and many who are not, Julie has strung together something extraordinary, and credits her ability to train healthy and consistently on the track and in the gym (ok we call this the “MOVE” element) as one of the keys to her recent projection into US track and field stardom!  Coupled with the appropriate “FUELING” (Julie sticks to a gluten-free diet) and “RECOVERY” (Physical Therapy, Massage, Chiropractic, Orthopedist) strategies, Julie found it within herself to “ENDURE” the hard workouts, the countless hours on the track and in the gym, and maybe the most famous 100 meters at the 2012 Olympic Trials where she out-kicked American record holder Molly Huddle for the victory!  She consciously relied on four of the the five Pro-Activity identified ELEMENTS for her most recent extraordinary human achievement; the one that helped her to physically realize something she’s only seen in her dreams to this point - a USA Olympic Trials National Championship, and the right to now be known as an OLYMPIAN, and a member of TEAM USA!

 

BUT - even having known Julie since we were seven years old....the thing that struck me most, and I believe is the quote that best represents the true Julie Culley, is what she said to me his past Thursday at our last strength workout before she left for overseas - “What puts this whole thing over the top for me is how the community has connected with all of this and shown such an outpouring of amazing support.  It’s incredible....I’m not sure I deserve all of this, but it’s something I’ll always cherish”.

And there you have it...the fifth and final ELEMENT (CONNECT) required for Extraordinary Human Achievement!

If you’d like to see just what Julie was referring to, take a look at the video below, shown to 250+ people at this past Sunday’s “Julie Culley Olympic Send-Off Party” hosted by Pro-Activity at our BaseCamp 31 facility.

Written by Eric Eisenhart, CPT, PES.  Eric is a Partner and Director of Health & Fitness services with Pro-Activity.