2015 Target Races

Current Target Races for 2015 – additional races may be added

March
Lake Martin 27 & 50 mile trail run – 3/21
Social and Kick off at 5 Seasons – 3/23

April
Tony Serrano Century Ride – 4/11
Allatoona Creek 5K & 9 mi – 4/18

May
Chattanooga 70.3 – 5/17
Knoxville Oly and 70.3 – 5/17
Cheaha Challenge Century – 5/17
Sutallee Trace 4.5 and 10 mi – 5/23

June
Rope Mill 5K – 6/13

July

August
IM Boulder – 8/2
One Love Century Ride – TBD

September
Erie Marathon – 9/13
Chattanooga IM – 9/27
Augusta 70.3 – 9/27

October
Beach to Battleship – 10/24

November
Atlanta Thanksgiving Half Marathon – 11/26

December
Kiawah Island Half and Full Marathon -12/12

First Place Tri Club at Ironman Chattanooga

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Choooo Chooo Choo! No Boundaries Multisport won first place in our division of IM tri clubs with most points at IM Chattanooga. Points are based on number of finishers, rankings and volunteers! “Congratulations on an awesome performance at the 1st 2014 IRONMAN Chattanooga! With all the hard work of your Triclub, you have won First place!

 

 

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Nutrition – The Basics for Training and Racing

You’ve been asking, so here it is: The basics on nutrition. This is somewhat limited to training and racing, I’ll provide something more comprehensive in another post. If you have questions, please post them in the comments!

Nutrient Timing

It is important to eat a healthy, balanced diet in order to fuel your training and racing. Avoid eating 2 hours before a race or training session, 4 hours is ideal. If you have to eat immediately before exercise, eat light carbs (such as a banana or toast). Digesting large amounts of food while you are training stresses the body and diverts blood flow away from your muscles.

Workouts should be followed by a snack or small meal containing carbohydrates and protein. The sooner after your workout you eat, the better your recovery will be. Some examples include fruit, Greek yogurt, protein smoothie, cereal, half a peanut butter sandwich, etc. Aim for about 200 calories. If your workout was longer than 1 hour or was very intense (such as track running), follow your snack with a balanced meal within 1-2 hours if possible.

Calories Needed During Exercise

In general, an intake of 200-300 calories per hour is sufficient for an endurance athlete (160- 165 lbs). Lighter weight athletes (<120-125 lbs) will likely need less. Heavier weight athletes (>190 lbs) may need slightly more. Please note, your body will not likely be able to absorb more than 400 calories an hour so eating more calories than you need is a waste (fat!) and may upset your stomach.

These calories can come from gels, bars, sports drinks, chews, or anything else your stomach can handle. Practice your nutrition strategy during practice. Think of calories as fuel, and include all calories you eat or drink during the day. Your body is a machine and you want it to operate to the best of its ability.

Gels, Blocks, & Bars

So many options! You can eat anything during your training or racing as long as you can keep it down (puking during racing and training sessions sucks, fyi, but it happens). Some prefer solid food on the bike and gels on the run, some prefer all fluid all the time. The choice is yours. First determine which flavors and brands you like, and then practice your nutrition strategy during training.

 

Different brands have different nutrient and calorie profiles. The type of carbohydrate used in each gel/bar/block/etc. varies – the carb could be simple or complex or a combination of the following: maltodextrin, fructose, glucose, honey, brown rice syrup, or dextrose. You may or may not notice a difference between them, however, some people may be sensitive to one type of carb and not another. You may have to experiment if you encounter difficulty eating or digesting one brand. Just keep trying all the options until you find something that works.

Great article with some comparison of ingredients: http://www.irunfar.com/2008/12/energy-gel-comparison.html

Some real food options to eat while training or racing include: pretzels, candy, fig newtons, raisins, dates, sandwiches, etc.

Your body is able to adequately fuel a run, swim, or ride 90 minutes or shorter. For running sessions longer than 90 minutes (or intense workouts lasting an hour or more), you may need about 100 calories an hour. Cycling may require more calories, but no more than 200-300 calories per hour max. Eat before you are hungry and drink before you are thirsty. If you are eating energy dense food, drink lots of fluid with it to aid with digestion. It is often difficult to eat and swim, and swim sessions rarely last longer than an hour. A sports drink while swimming in practice is likely sufficient. You may want to consider gels for long, open water swims (such as Ironman racing when you’ll be in the water for 11-2 hours).

Caffeine

Many items (bars, gels, drinks, etc.) contain caffeine. Research has shown that during long, intense exercise, caffeine can help your body metabolize fat stores a little more efficiently. It can also give you a buzz and a sense of renewed energy. Some items even contain double or triple shots of caffeine. Regular coffee drinkers may not notice the same buzz of energy. One strategy is to reduce caffeine consumption for 1-2 weeks leading up to a race, that way in the race when you take your caffeinated gel or bar you will really feel the jolt.

Some athletes will get upset tummies if they take in caffeine. Sometimes eating the caffeine supplements with solid food will help reduce these issues. Experiment in practice before you race!

Running on Empty?

There is nothing wrong with stepping out of work, your classroom or even your daily life to recharge and press the reset button. It has been proven that with a short rest or nap, or as I like to call it, a little “Nappy”, you not only crank up your productivity, but it is also great way for your brain and your heart to get some much needed rest. I am not a Doctor or a Scientist, but I am pretty sure those two organs are fairly important and if I can get them working the best way I can…then “Nappy’s” are for me! Don’t feel bad and I am not going to lie to you, during my training for The  Boston Marathon I had to step out of my office and take a 20-30 minute nap in my car during my lunch break. So, in other words try to get a nap in a couple days a week and your overall health, productivity and drive will improve…try it for a couple of weeks and if you don’t notice a difference you can email me and/or call me and let me have it!

sleeping-lab-puppies

There are rules of course…as there are rules for everything else in life!

1. The first thing you should know is, feeling sleepy in the afternoon is normal. It doesn’t mean you had a big lunch, or that you’re depressed, or you’re not getting enough exercise. That’s just how our body cycles work – every 24 hours, we have two periods of intense sleepiness. One is typically in the wee hours of the night, from about 2am to 4am, and the other is around 10 hours later, between 1pm and 3pm. If you’re a night owl and wake up later in the morning, that afternoon sleepiness may come later; if you’re an early bird, it may come earlier. But it happens to everyone; we’re physiologically hardwired to nap.

2. Naps provide different benefits depending on how long they are. A short nap of even 20 minutes will enhance alertness and concentration, mood and coordination. A nap of 90 minutes will get you into slow wave and REM sleep, which enhances creativity. If you sleep deeply and uninterruptedly the whole time, you’ll go through a full 90-minute sleep cycle, and recoup sleep you might not have gotten the night before (we’ve all heard it a million times, but most of us don’t get enough sleep at night).

3. Try not to sleep longer than 45 minutes but less than 90 minutes; then you’ll wake up in the middle of a slow-wave cycle, and be groggy. I used to hate taking naps during the day for just this reason – I would always wake up in a fog. My problem was I hadn’t yet perfected the art of the 20-minute catnap.

4. Find a nice dark place where you can lie down. It takes about 50% longer to fall asleep sitting up (this is why red eye flights usually live up to their name), and be armed with a blanket; you don’t want to be chilly. You also don’t want to be too warm, which can lead to oversleeping. (There was a kind of urban legend circulating when I was a kid: don’t fall asleep in the sun, or you’ll never wake up. Not true – but you might wake up three hours later with a ripe sunburn.)

5. White noise can help you fall asleep, especially during the day when construction crews, garbage trucks, barking dogs and other noisy awake-world things can conspire to destroy your nap. Keep a fan on, or turn on a nearby faucet for a pleasing rushing-river sound. (Just kidding about that last one.)

6. Don’t nap too close to bedtime, or you might not be able to fall asleep later. Remember, your inbuilt sleepy window is sometime in the early to mid-afternoon – try to nap then.

7. Quit that silly job where they don’t let you take naps during the day. (kidding about this one to!)

Until then…happy running and I will see you out there!

Go Get’em!

Coach Cawood

Hydration & Electrolytes

Hydration

Hydration is a 24-hour-a-day activity. Keep water with you at all times and drink it. Dehydration causes your core body temperature to rise so consuming fluids helps moderate your core body temperature. As you sweat, blood volume depletes and blood flow to the skin is reduced. Losing as little as 2% of your body weight in sweat (leading to dehydration) can reduce performance by 10-20%.

A good starting point is a fluid intake of 20-25 ounces per hour during exercise. Your body size and sweat rate will determine exactly how much you need. Also, the intensity of the exercise and heat & humidity may cause this amount to fluctuate from workout to workout. You may need more and you made need less! It is important to experiment.

Your risk of dilutional hyponatremia increases substantially when you repeatedly consume more than 30 ounces per hour – especially of plain water without electrolytes (salt). If conditions require you to drink more, make sure you are also increasing your electrolyte intake as well (salt + potassium!).

If your workout is one hour or less, you can stick with water. If your workout is longer, you need water and calories and electrolytes in the form of a sports drink or supplements.

A cool comparison of some sports drinks: http://www.eload.net/eload/eProductChart1.htm

Recent research has shown that your body benefits from a sports drink that contains a carbohydrate to protein ratio of 4:1. This fuels your body and preserves the integrity of your muscles, while allowing your muscles to work harder (thank drinking a sports drink that contains only carbohydrates). With the added protein, you will have 29% more endurance, rehydrate 40% better, recover 40% faster, and have a lower level of perceived exertion. Examples of sports drinks with protein include Accelerade, Accelerade Hydro, and Perpetuem.

Electrolytes

Electrolytes are salts, including sodium, potassium, chloride, and magnesium. These are vital to keep your muscles (and everything else functioning). Sweat contains high amounts of electrolytes, so these lost electrolytes must be replaced during exercise. Sports drinks (like Gatorade, PowerAde, Heed, Perpetuem, and all the others) contain electrolytes in a specific ratio. This ratio matches an average person’s sweat profile. Electrolytes can also be taken in pills or in some supplements (food, gels, blocks, sport beans, etc.)

While your body may lose 2000 mg of sodium per hour during intense exercise, your body can’t absorb this much while you are training or racing. Limit electrolyte supplements to 1000 mg per hour (seriously, this is the max). Some research suggests you can go higher, but the low end of the suggested range is 60 mg per hour. That is a BIG range. So it is very important to note that each brand of electrolyte tablets has a different amount of electrolytes in it. Read the labels carefully and follow directions. It is better to start with less and work your way up in amount as needed. Take note of how much electrolytes are in your sports drink (or gels and snacks) as well so you don’t overdo it and you don’t under do it.

The average amount of electrolytes lost in sweat (per liter, one liter is about 33 oz – so you can do the sweat test and make an estimate of how much electrolytes you are losing as well as how much fluid):

Sodium – 900-2600 mg/L

Chloride – 900-1900 mg/L

Calcium – 50-100 mg/L

Magnesium – 60-260 mg/L

Potassium – 100-200 mg/L

So this concludes our mini lesson in hydration and electrolytes! Any questions? Post them in the comments!

Happy Anniversary

Happy Anniversary No Boundaries Multisport!
Can you believe it’s been 1 year already! Join us to celebrate our 1st anniversary on Thursday, February 21, 6:00-9:00 at 5 Seasons, The Prado, Sandy Springs.
Come out to see Coach Sandy Geisel’s fun and educational presentation and pictures of her Brazil 135 experience while enjoying some good food, drink and camaraderie with your fellow multisport enthusiasts.

The Biggest Mistake You’re Making Right Now

I’m not going to sugar coat it. You are neglecting your abs!

I bet you’re sitting at your desk reading this, or may even lounging on a couch after sitting at your desk for hours upon hours. How often do you find yourself sitting or standing with a slouch? I personally have the worst posture, so don’t feel too bad. But how do we fix it?

What have you done for your core this week? A strong core = better posture. A better posture = a strong core. Most of us are guilty of neglecting our core strength. Our core is our foundation. A strong core will improve your efficiency and endurance in all three sports. A strong core will also make you happier (ok, maybe not). But you will improve your balance and ward off some injuries, aches, and pains.

Be mindful of your posture throughout the day and during various actviites. Good posture is a habit you have to actively work on. Start with a finding and holding a good posture for few minutes a day, then increase the frequency and length of time you can hold it. This will help translate to better posture during your rides and runs.

Try these exercises 2-3 times per week:

Plank
Lie facedown on the ground. Lift your lower body by assuming the push up position. Lift your upper body by putting your forearms on the ground with your elbows directly under your shoulders.  Keep your body straight – hips and knees tend to sink so focus on being inline. Hold for 30-60 seconds, rest 60 seconds, and repeat 4-6 times.

ab-mountain-climber1Side Plank
Lie on your left side. Lift your upper body off the floor so it rests on your left elbow and make sure your elbow is directly underneath your shoulder. Lift your hips and knees off the floor so only your left elbow and forearm and your left foot are touching the ground. Keep your body straight. Hold this for 30 seconds. Don’t let your knees or hips sag. Rest 60 seconds and repeat on the other side. Do each side 2-4 times.

Mountain Climbers
Assume the push up position. Bring your right knee in to your right elbow then back to push up position. Repeat on the left side. Do this as fast as you can for 30-60 seconds, rest for 60 seconds, and repeat 4-6 times.

Leg Raises
Lie flat on your back with your hands under your hips, palms flat on the floor. Raise your legs so they are 90 degrees to the ground. Keep your legs as straight as possible. Lower your legs to the ground but stop them 2-3 inches above the ground. Slowly raises your legs again. Raise and lower your legs for 60 seconds, rest for 60 seconds, and repeat 4-6 times.

If they are too easy, increase the duration and decrease the rest. If they are too hard, decrease the duration and increase the rest. There are many variations for these as well, so feel free to experiment and mix it up!

Just dooooo it!

Setting Goals

I’m a *huge* fan of goal setting and so are many other coaches. Having goals gives you focus and motivation to achieve something that is important to you. A goal can be as simple as running your first 5k or finishing top in your age group at a marathon. Personal goals could also include a healthier lifestyle or weight loss.

Small goals (‘B’ or ‘C’ goals) can help you build your way up to a big goal (we call these ‘A’ goals). Well-defined goals help you become successful in areas beyond just physical achievements. Goals can be professional or personal in nature as well and these are likely to complement one another.

One approach to goal setting is the SMART method – goals that are specific, measurable, achievable, realistic and time-targeted. You can’t improve what you can’t measure. If you want to run a 30 minute 5k but you never follow a workout plan or wear a watch, you may be in for a surprise come race day.

The specific aspect of a goal pertains to exactly what you want to achieve, for example maybe you want to run a 5k. How will you measure this? For one athlete, the answer may be to complete the run before the cutoff and for another it may be to cut 5 minutes of their personal best time. To achieve your goal you have to set a realistic goal and timeframe. Is the goal too easy or too hard or maybe impossible? Realistic goals are ones that you’re your lifestyle and ability. Do you have 18 hours a week to train or maybe only 6? Balance, moderation, and patience are key here. Goals should have a time frame too. Some goals will take weeks while others will take months. Include the date or timeframe as part of your goal setting process.

I recommend logging or journaling as part of your goal setting process. Plan out a few months or a year of activities related to your goal and leading up to your goal. Keep track of your progress and note when things are going well or starting to go astray. If you notice that other life factors or issues have come up along the way, these notes will help you reevaluate your plan, make changes, and get you back on target.

If you are new to goal setting or would just like some guidance, talk to one of our coaches! We’re happy to help!

So you think you’re too slow to run a marathon or finish an Ironman?

We hear this all the time, “I’m too slow to run a marathon or finish an Ironman.”

Many people are reluctant to start a fitness program of any kind let alone set a lofty goal of running a marathon or finishing an Ironman. These people may think of themselves as average, slow, busy, distracted, overweight, or generally not the kind of person who can take on such a big challenge.

No Boundaries Multisport is here to change that. We want you to become an athelte. We want you to set goals. we want you to aim higher and achieve things you never thought possible.

When you work and train with a group, you become accountable to them and you are less liekly to skip out on a workout. You find time in your schedule you didn’t think was there to be found. You build bonds, make friends, you learn to overcome challenges and frustrations, and you liely make progress more quickly than you would on your own.

Maybe you are frustrated because you are not as fast as your training partners or don’t have the same level of endurance. We have runners and cyclists of all abiities. We have coaches and mentors who will be by your side, whether you’re zooming along at 2 mph or 30. As a coach, I may have experience and skills to coach a 3:30 marathon runner but I certainly am not able to run along side them, as much as I’d like to. We all started somewhere and we all have different goals, the biggest step is the first one.

The biggest lesson you’ll learn from training and racing is the power of your mindset. Positive thinking is paramount. We all have bad days and races that didn’t go right, but you  learn and move on. My number one tip to all athletes is to journal 2-3 times a week, or more often if possible. Write down your ‘A’ goals and focus on what is going well in your life and your training. Focus on the positive. Identify when things aren’t so great so you can learn to manage those times.

You can run a marathon. You can finish an Ironman. You can PR on your 5k. Whatever your fitness goal maybe, we will help you achieve it. We’re here for you.

Private Swim Lessons at Cobb Aquatic

Coach Les will offer swim lessons at Cobb Aquatic Center on Wednesday nights. Slots are 7:00-7:30 pm or 7:30-8:00 pm. To book a lesson please email leslie.macumber@noboundariesmultisport.com and make payment using the Register page under Membership & Services (pending).

Other dates, times, and locations may be negotiable, email Coach Les for more information.

All abilities are welcome! Lessons may include workout planning, drills, turns, sighting, open water swimming techniques, and racing strategies as well as detailed goal and stroke analysis.

Not sure if a swim lesson will help you? Come try one FREE mini lesson! These lessons will be approximately 15 minutes in length and are limited to one per person. Email Coach Les to book your mini lesson, but please note that full lessons take scheduling priority. Mini lessons may be requested as time permits during regular practice on a first-come, first-serve basis.

Lessons are 30 minutes – $40 for 1 lesson or $150 for 5 lessons

REGISTER HERE