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Archive | Fueling

How To Avoid “Bonking” in a Race

Here’s an important question we received about bonking -that dreaded feeling when your body refuses to cooperate and no matter how much further you have to run your legs just feel like lead.

Hi Angie, My question is: Can you please recommend some tactics to deal with bonking at a race or even during a long run? I was lucky that Coach Athena’s training plan really worked for me at the Chicago marathon and I didn’t bonk a single moment. But I fear that I may run into a ‘wall’ in the future, as I have experienced during a couple of long training runs before, when I had to stop for a really long time before I could run again. Aside from repeating some personal mantras, what can one do to quickly get the legs moving again? Many thanks, Vicky

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The Importance of Electrolyte Replenishment

Let’s talk about electrolyte replenishment during long runs and races. As runners we all sweat to some degree. Amazingly, each person has around 100 sweat glands on a quarter sized area of your skin for a total of 2.6 million total sweat glands. The amount we sweat depends on our gender, fitness level, weather conditions, altitude, and a few other factors.

Our bodies are designed to effectively keep a stable body temperature which can present a challenge during prolonged running, especially in warm conditions. Continue Reading →

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The Right Fueling Solution for Endurance Runs

image2After suffering GI distress and bonking, I searched for a powerful on-the-run fueling alternative. Generation Ucan bars deliver on the most important test.

By Henry Howard

Gels. Energy bars. Protein bars. I can’t honestly say that I have tried all of them, but I have tried many varieties and have experimented with a combination of gels and energy bars during my long training runs and races.

I had GI issues from time to time, and wanted something that would give me a boost without side stitches or other dilemmas.

It wasn’t until earlier this summer that I took a closer look at what I was taking for endurance fuel and how a handful of those options affected my gut and performance. My testing and research has definitely paid off, not only for my health but my race times as well. Continue Reading →

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A Solution for Carrying Water While Running

image2Orange Mud’s Hydraquiver backpack easily transports a water bottle, offers plenty of storage space and has a comfortable fit.

By Henry Howard

When it comes to longer-distance racing, runners often spend time trying to determine their best individual fueling strategy. Water? Electrolyte drink? Generation Ucan? Tailwind? Some combination of all of those?

It’s an individual, choice of course.

And, just like the liquid refreshment options, there are many options for how runners can transport their drink of choice over long distances. Continue Reading →

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Review: Tailwind as a Race-Day Fuel Source

IMG_2945The electrolyte mix will replace calories and energy without giving the endurance athlete the dreaded sugar crash or bonk.

By Henry Howard

Jennifer Vierling knows the challenges endurance athletes face: the need to replenish lost calories, energy and electrolytes with something that will sustain and hydrate them throughout the event.

Vierling became hooked on cycling when she rode 6 miles from the Charleston airport to the KOA campground to begin a weeklong cycling tour. She put in many miles including RAAM qualifiers and Paris-Brest-Paris, while also supporting her husband, Jeff, as he competed in long-distance cycling events.

They turned their love for endurance sports into a solution for athletes when they created and co-founded Tailwind Nutrition mix and launched their company in 2012. The company actually got started when Jeff ran into nutrition challenges while competing at the Leadville 100 mountain-biking event. Continue Reading →

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Which Gel is Best for Runners?

IMG_3257Each long-distance athlete will have his or her own personal preference of the gel that works best when they need a boost of carbs and energy. Here’s a comparison of three of the more common ones.

By Henry Howard

Look around you at your next long-distance race. Runners come in all shapes, sizes and outfits. Runners who are tall. Runners who are small. Runners wearing bright hues. Runners wearing dark blues.

It’s like a Dr. Seuss collection of characters. And, oh, the places they’ll go. Continue Reading →

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Q and A with Ben Greenfield

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Ben Greenfield reached out to us when we first started the MTA podcast five years ago. We have had him on the show every year since and he never fails to deliver great value to our listers. This episode is no exception!

In this interview you will hear him throw down tips on how runners can build muscular strength, obstacle racing mania, common mistakes he sees new runners make, nutritional misinformation, fueling for endurance, meditation, elevation training, chocolate milk, eating fruit post-exercise, drinking craft beer, and more!
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Let’s Get Physiological! Vo2 Max, Heart Rate Variability, Anaerobic Threshold and More

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In this blog post/podcast episode we want to delve into a few more components of understanding how your body ticks by discussing heart rate variability (HRV), V02 max and anaerobic threshold (AT).

I received a question from a listener related to our podcast about heart rate training. He says,

“The only thing you did not discuss and maybe there is no answer to this, but I’d like to know more about monitoring and tracking recovery heart rate after a workout. I “appear” to recover very quickly after a long or hard workout, as my heart rate comes back to normal quickly. Do you have any data or thoughts on this?”

This excellent question leads into the topic of heart rate variability (HRV). Continue Reading →

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