Handheld Running Water Bottle Product Review

Recently I received the CAMELBAK QUICK GRIP® W/PODIUM® CHILL JACKET running water bottle at a recent race in the free "goodie" bag and found it to be of exceptional quality. Personally, I have run with a handheld water bottle for years and have tested many models with all of them functional but not many specific differentiators. Over the years, many of the manufacturers have continued to improve the holders by adding small compartments on the holder to allow room for gels, small energy bar, electrolytes, keys, etc. Also, there are several that promise non-slip from sweaty hands (in my opinion they don't work) and have used new types of materials to absorb sweat.

One continuous problem with handheld water bottles occurs during hot weather and the liquid gets very warm relatively quickly because of the body heat of the hand holding the bottle, no matter how much ice you add to the bottle. This is where the CAMELBAK QUICK GRIP® W/PODIUM® CHILL JACKET stands apart from the various models. Originally my thought was would it actually work in hot conditions for extended long runs. To my surprise, the bottle keeps liquids cold for extended periods of time. Recently, I used the bottle for a hot 100 mile run and the water remained cold from aid station to aid station in hot, humid conditions. In my opinion it's the best in the marketplace if you like to have cold liquids when running. The only item that could be improved is the size of the pouch to hold a gel. It's difficult to store even one gel and get it zippered when you have your hand in the holder.

Capacity and Weight:

Pack body: 70D diamond Ripstop and air mesh.
Hydration Capacity: 21 oz Podium™ Chill Jacket™ Bottle.
Dimensions: 7"H x 4"W x 3"D.
Weight: Full Bottle: 1.42 lbs.

This Camelbak product is definitely a winner in my opinion, check it out!

The 10% Factor for your Endurance Training

We have all hear the statement, "give an extra 10%" in all aspects of life. For example, if your in sales, make the extra 10% over the standard with sales calls, give a little more than 10% to charity, reduce calories by an extra 10%, etc. You get the point. The question is what's the impact of adding 10% to your workouts and the potential for improvement on race day.

The mental aspects of embedding the 10% rule into the daily workouts can provide significant advantages when the race gets difficult through the many "up's and down's". Some examples I like to use are the following:

1. Interval sets in any discipline. If the goal was to do 10, then focus mentally and push for one more or 10%
2. Strength training - add 10% more in terms of sets or reps
3. Hill repeats, add 10% more to the total
4. Add 10% of total time to every ride or run.
5. Visualization Training for race day - practice an an additional 10% every day in terms of time.

There are many other's to consider while working out. The improvements mentally by following the 10% addition rule can definitely have impact on race performance. Of course it's difficult to use the 10% rule to every workout, but think of incorporating into several workouts each week. No, it's not going to guarantee that when you are at mile 80 in a 100 mile run or mile 18 in the Ironman run that you can just turn it on and fly to the finish, but it can be an influencer to getting through the rough patches as the subconscious mind has been trained to go through tough spots in training.

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Top 5 Challenges To Add To Group Bike Rides

The weekend is almost here and time for the long training ride with a group of friends. In most cases the rides have one main goal which is to do over distance training with some tempo sections or significant accelerations up the hills. Over the years I have learned a few different idea's to spice up the miles and keep it challenging but not to turn every ride into a "slug fest time trail". Here are my 5 Challenges to consider for your weekend group rides:

1. Signs - The sign game should begin about a third of the way into the ride so everyone is warmed up and the key is to sprint to specific signs. For example, a Township, County, or State Road sign that is along your route. Define the specific signs before hand but it's up to each individual to spot the sign in the distance and then begin the sprint.

2. Road Kill Sprint/Jumping - This involves looking for road kill in the distance ( the road in the lane your riding - be safe!) which in my area could consist of dead raccoon, deer, groundhogs, opossums, etc. and the goal is to have everyone sprint to the road kill and the leader must successfully jump over the road kill. No scraping the back wheel on the animal allowed and focus on being safe for the jump over the road kill!

3. Big Chain Ring Climbs - These consist of several long gradual or short steep climbs preferably during the second half of the climb when the legs are getting tired. The goal is to have everyone shift into the big chain ring and climb the hill. The main focus is just to get to the top no matter how long it takes to crest the hill.

4. Big Chain Ring total rides - These rides are best when all the riders are have plenty of miles of training during the season. It's a difficult workout and if your legs are not strong there will be plenty of suffering. Pretty easy concept, everyone in the group shifts to the big chain ring and are not allowed to be in the small ring for any part of the ride. The climbing can be very tough!


5. Hill Climbs - Pretty basic, it's a sprint for everyone to see who can climb the hill the fastest. There is one twist to make it fun and embarrassing. The winner of every climb is required to circle back down the hill and laugh at everyone suffering to the top and will receive the added benefit of another hill climb.

Enjoy your long rides this weekend and hope you try some of these challenges to keep in interesting for everyone!! Don't forget to check out RaceTwitch.com http://www.racetwitch.com

Compression Running Socks - Just a Fad or Not?

Compression socks are everywhere and the question is do they provide benefits for athletes. It's interesting to see all the new fads come and go over the 25 years of my racing experience. Do you remember the trend of big heavy cushioned running shoes many years ago and now it's all about lightweight, barefoot running, lighter the better.

I first noticed a trend of these new compression running socks while competing in European ultra triathlons as many athletes not only used them during the run and also the bike. Many of my European friends and competitors mentioned that they provide benefits of reducing fatigue in the lower leg muscles specifically in the calf and Achilles area's.

So, I decided to test them to see if they do have any benefits while training and for recovery. After researching online, there are many models and styles to select with most priced in the $50-$60 range (Zensah, SL3S, CEP). So they are not cheap and the majority of the socks are made from different types of nylon. There are a couple models that blend in wool. The main differences is whether you look at an entire sock or the compression sleeve. I figured that the sleeve might be easier to put on especially with triathlon transitions and allow me to sleep with them without getting hot feet (from a whole sock. Also, during a race I can choose my own socks. I purchased the Zensah sleeves.

The first time I ran with the compression sleeves I noticed that it was a bit of a tight feeling around the calf area but after a few minutes they seemed fine. I did not notice much benefit in shorter 1 hour runs and then decided to try them for a long 6 hour run with greater fatigue in the lower legs. I noticed less tightness in my calves and overall they were not that that warm which was a concern and of course looking a little odd (I tested them during a trail run in the heat of the summer and they are black color). The next test was to wear them after a long workout running and this is where I think they provided the greatest benefits. They seemed to reduce some of the extensive fatigue and the next day the legs recovered very well. I figured they might be a a good recovering tool if I slept with them every night during last year's DECA Ultra Triathlon. After every day and completing the Ironman distance I put them on for sleeping and did notice benefits of reduction of the overall lower leg fatigue.

Overall, I think they do provide some recovery benefits after long workouts. I plan on using them this year again for the DECA Ultra Triathlon for active recovery during the few hours of sleep per day. Test them out as they might provide benefits for you during your training and racing, but remember that the best recovery starts immediately following the workout with your recovery drinks and quality food!

Weekend - Running Hill Repeat Workout!

For those of you not racing this weekend and want a different hill repeat routine try this workout to test your engine. This workout builds leg and lung power and several weeks of consistently doing the workout will improve your hill running and result in power increases in the legs.

Find a hill that is a steady climb that will take between 6-9 minutes in duration while keeping your heart rate in the 85-95% percent range of lactate threshold. So you will not be "red-lining" the heart rate but training right in the "sweet spot". The hill should not be so steep that you can't maintain the heart rate in this range. It can be done on trails or roads (I prefer roads).

After a 10-15 minute warm up including five 20 second "pickups" start the first set:

1. Climb the hill and keep you heels down (so you don't aggravate the Achilles) /while pumping arms - focus on solid breathing and staying in your heart rate zone.

2. Recover on the run down (should take you roughly the same time as going up)

3. When you reach the bottom, then start with 50-75 Hindu squats (error on the low side for the number of Squats). If you need a demonstration of a Hindu Squat (check out video on www.racetwitch.com home page or do a Google search and you will see plenty of examples on how to do it correctly). The Hindu squats should be done quickly and exploding up, but stay under control with good form.

4. After the Hindu Squats immediately head back up the hill for the second set.

For those of you who want a challenge, attempt the following set:

8-10 Hill Repeats followed by 175-200 Hindu Squats after each recovery downhill run. Alternatively, do half of the hill climbs and Hindu Squats with nose breathing only - this is very tough but teaches you how to belly breath and staying relaxed!

After completing your set, warm down with 20-30 minutes of running in the 65-70% Heart rate zone.

I love this workout and do it every week (mid week) the benefits are immense! Please let me know your thoughts.

Wayne

Race Specification Training - going Solo!

One common training practice is to add race specific training workouts to mirror the terrain or conditions of your upcoming race. The benefits are immense so there are no surprises on race day. How many times have you been in a race and even with all the various details on race websites with regards to elevation gains, heat, number of aid stations, etc. do you hear the comment "I was not aware that the race had so many hills!".

Race specific training can include many of the following: Heat training/acclimation, Hill training, downhill running on trails (Western States 100 Mile Run), roads vs. trails (running and cycling), training in the aerodynamic position for a triathlon vs. in an upright position (so your back does not spasm), learning how to walk fast in multi-day running races, training without headphones (biking and running) where it's not allowed in the race. There are many more, but one that is often overlooked is training solo.

Of course training with others is enjoyable but if your competing in a long race, mental strength becomes extremely important. The benefits of training alone for some of the long distance training will pay off come race day when you experience the "lows" as in many cases you will be alone without another athlete anywhere in close proximity. Social training is great, but in many cases athletes become "too" comfortable in having the security of another friend when training. When it's race day and they are facing a "bonk", mechanical problem with the bike, blisters, etc. you know what happens - yes they "crack" mentally and they end up on the DNF (Did Not Focus/Finish) list. I have seen this happen so often as athletes get so comfortable talking through the early miles of a long race with friends to make the "miles go by quickly" and then late into the race they have no mental strength to get to the finish when they are on their own. As you all know, the "real" race for most athletes begins late into the race. For example, during a 100 mile running event, the "real race" begins at mile 80-85 and in many cases it's all about your ability to push it hard to pass fellow competitors and finish strong while running alone.

I don't want to discount the fun of training with others, but if you prepare for your races with various race specific training techniques make sure you learn how to train alone to build your mental strength to get through the "lows" on your own!

Enjoy your workouts today!

Junk Miles - Not always Bad

Junk Miles - How many times have we all heard for years that it's all about quality, quality, quality miles! It continues to be an ongoing theme for years and I disagree that "junk miles" have no benefits and we should just take the day off. In my opinion the term should be changed to recovery miles. As we all know, the key to an effective long term training program is to balance hard efforts with recovery sessions to continuously "tear down" and rebuild the key muscles for the specific sport discipline. If you experience an injury be smart and cross train on the recovery mile session with a different sport discipline.

Moving back to the goals, each of us should have a focus of each workout. It might be any of the following: negative split workout, hard intervals, long slow distance for building endurance, hill repeats, etc. However, I feel that the the "day off" is not mandatory as many athletes won't workout on Friday so they save themselves for the long weekend workout, key speed session, etc. If you keep the heart rate in the 50-65% of range of (lactate threshold) there is no reason to take off days from training. The session might only be 30-45 minutes of very easy spinning on the bike, swim or running, yoga and it keeps the body "fresh". The body acclimates to working out every day. Of course, there are days when "life" gets crazy and we have to take a day off. It's an active recovery and not just "junk miles". Personally, I train 7 days a week and it works for me.

Consider adding recovery miles to the day(s) that you normally take off and especially if timing allows later in the day after a race. As we see with the Tour de France cyclists (ride on days off of the Tour) there are benefits of flushing the legs and body with recovery miles.

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