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!