Pre-Race Dining

If you're anything like me, you probably want to get your nutrition right for your long race and not screw it up. I've seen people come in with cramps, looking like they're punch drunk and with white lips at the end of an Ironman and it's a scary thing.

But you can avoid a good portion of that with a good eating plan, pre-competition.

Some say you need to start a week beforehand with a protein-only diet for three to four days and then to carbo-load the three days prior to the race. Studies have shown that depleting your carbohydrates and then to start them again does not necessarily yield an advantage.

Start three days before your competition and eat good carbs. Cooked veggies, pasta, rice, legumes, meat low in fat, slices of bread, yogurt and fruit are all items you should base your diet on. Also try and consume a little more salt. A good way to do that is to find the mineral water that has the highest salt content, get a relatively large bottle and drink it for the next three days.

The day before the competition be sure to avoid food that will get your intestines going like lettuce (so no salad at the pasta bar the night before), items high in fiber and food that give you gas (beans, boiled eggs, watermelon, peas, corn, papaya, mango).

The day of the race, be sure you eat the foods you know and have tested previously for breakfast. Hydrate yourself 30 minutes before with a bottle of hydration and be sure to drink and eat during the race.

Post Comp Bonk Tips

For anyone who has done a long distance endurance race (10 km swim, a 70.3 Ironman or any similar long-distance endurance competition), you may have suffered what is popularly known in the Americas as the "bonk" (apparently, in England, "bonk" is something entirely different and may lend itself to embarrassing moments). It is when you completely crash, energetically speaking. It can happen any time your body is reaching or has hit an energy deficit.

This can be avoided pretty much in one way: eating and hydrating. And I'm not talking about eating just any old thing and whenever.


Immediately after a long competition, you should load up on all the carbs you lost along the way. It is of the utmost importance that you load up on all the carbs you can find. Grab those Gatorade bottles and have at least two.

Avoid the pizza. With all that grease and fat content in the cheese, your stomach will probably get back at you for treating it so badly.

Eat pasta, jelly sandwiches, baked potatoes, cereal bars or juice.

All this should be done within the first two hours immediately after finishing.

In the evening, before you hit the sack, two Alka-Seltzer or bicarbonate soda in water is a great thing to take for the lactic acid build up. It doesn't get rid of all your pain but at least you can walk normally.

The Art of a Beautiful Arm

I'm all for practical accessorizing in a triathlon. As long as it doesn't interfere with any of the three disciplines, I'm game to try it.

Primal Wear Japanese Tattoo
Arm Warmers

It's really sunny when I go out to train and I tan really easily.

I don't lose the tan lines as easily though.

So I've looked into getting arm coolers. I hate looking like I still have my shorts and jersey on, even when I get undressed or go to the pool.

It never gets cold enough to get arm warmers here in the Riviera Maya so I've looked at several options. Castelli came out with water repelling arm warmers called the Nanoflex Arm Warmers, great for those rainy day rides (lots of those here).

Primal Wear Tattoo Arm Warmers

Primal Wear has arm warmers I love. They look like your arms are completely tattooed, and for someone who doesn't feel the need to get a tramp stamp, this is a pretty fun option.

De Soto Arm Coolers

De Soto is one of several major companies that does arm coolers. The market seems to be filled more with arm warmers as opposed to arm coolers. This may be because the majority of serious bikers on the planet live in colder climates or train in the mornings. Or perhaps because people don't want to take the time to slip them on in T1 or T2. I like to sleep so on the weekends so I do my long rides in the late morning, making my skin very available to cancer-making rays.  

Zoot Icefil Arm Coolers

Zoot makes something called the Icefil Arm Cooler. They are pretty nice looking and the price is comparable to other similarly-featured tech wear.

So save yourself the farmer tan and protect your skin. Yes, sunblock is a good idea but I always seem to burn anyway. 

Safe riding and look good while you're at it!

Stark Raving...Cyclists?

Most of us who do endurance sports are considered crazy. Either by those outside of our "craziness" or by one another.

Sometimes, we love our idiosyncrasies so much, it drives us to do some very interesting things.

In 2006, when I was still living in Mexico City, I was sitting around in my apartment when someone texted me: it was my good friend, Miriam, a reporter for a local magazine. She told me to come quick to the Zocalo, the large central plaza of Mexico City and from where I lived only a scare two blocks away, because she was covering a cyclists "march". Protesting the scant traffic laws that protected the common biker, the local bike club, Cleto Sapiens, decided to do a protest march in the nude.  

Here are some of the images:

 The thing I love about this image is that the woman on the left looks really comfy in just her undies.

The moto-reporter, on the other hand, looks like he/she should be roasting.

All that skin on the left and absolutely no skin on the right.

The guy's back reads:
"El coche te mata, la bici te rescata."

"A car can kill you, a bike can save you."

 A reporter had just asked this woman a question and they ended up filming a short segment for a national tv station.

 This guy's sign reads:

"Respeto al ciclista.
Muevete en tu bici.
No contamines.
'Exonerate'
Cleto Sapiens"

"Respect for the cyclist.
Move around on your bike.
Don't pollute.
'Exonerate yourself.'
Cleto Sapiens"

There is a contemporary figure in Mexican culture named Subcomandante Marcos. He is a mysterious figure, intelligent, well-read, university educated, who was the voice of the indigenous of Chiapas when he started a movement unlike any other in the history of Mexico, in 1994. He is well known to smoke a pipe and always wear a ski mask to hide his identity, as did all those who followed the movement, known popularly as the Zapatistas.

This cyclist was wearing combat boots, a backpack, a ski mask and a cap, with a pipe in his mouth.

He had posed for this photo with one of the many groups of Aztec dancers that can be found in the plaza.

All I have to say is that sometimes, reality far outweighs anything that you can cook up in your imagination.

1000 Words in Pixelated Form

I'm a photo buff and used to take a lot more photos than I do now. I have two boxes filled with negatives and slides and as I was rummaging through them the other day, I found myself on Memory Lane .

I'll be posting some in the near future but for now, I was remembering that an image is a powerful element. So powerful that if it's a good one, it delves into the deepest corners of your being and all because it pulled a heartstring.

Take a look at some of my favorites. 

And be forewarned: the third one down is not a pretty one to see.

We always see triathletes in skin-tight clothing, hot, sweaty and not particularly because they are happy to see us.

And that isn't always pretty.

Enter Chrissie Wellington, four-time Kona Ironman champion and the most notorious female course record-breaker in the history of Kona. 

I just loved that Inside Triathlon gave the undisputed queen of Ironman a front cover and a chance to look really good. 

Lord knows most of us ain't lookin' our prettiest at the finish line....

Boise 70.3 Ironman 2010
Chris Lieto (L) and Craig Alexander (seated)
Photo by Joe Jaszewski

It was 2010, the Boise 70.3 Ironman and two of Ironman's strongest triathletes were competing. Chris Lieto was leading but with about half a mile to go, Craig Alexander puts it into gear and catches up with Lieto. 

The sprint all the way to the finish line and Alexander, by just seconds, wins the race. 

The two collapse at the finish line. Lieto is in tears on the floor, spent. Craig Alexander gives a hug to his fellow competitor, in a sign of camaraderie and good will.

Johnny Hoogerland
Tour de France 2011

In one of the stages of this year's Tour de France, a French TV car swerved to miss a jutting tree, clipping a cyclist who careened into another. Both cyclists were thrown off their bikes and onto a barbed wire fence. This image is of Johnny Hoogerland who got back on his bike, along with Juan Antonio Flecha, the one who flew into Hoogerland, and both finished this stage in absolute tears.

This amazing photo was taken for the Castelli 2012 publicity campaign by Gered Gruber. The biker is Peter Stetina of Garmin-Cervelo and this is Passo di Giau, near Cortina d'Ampezzo in the Dolomites.  How could you not love the lyrical nature of this photo?

Randies: Random Health Facts

With nutrition and training, there are always a lot of myths. I've been hit with a lot of them so I wanted to talk about the major ones.

1. Fruits and Sugar. I'm always surprised when people don't realize that citrus fruit like grapefruit or oranges have a lot of potential amounts of sugar, even though sometimes, they doesn't taste sweet. One portion of either fruit in juice form is 250 ml, or 8.5 fluid ounces . That's equivalent to a short Starbuck's drink or about 1 cup of liquid. So for those who are loading on tons of vitamin C by drinking a jug of juice, think again. You're putting in a lot more sugar than you need.
2. Barefoot running is better for you. With reference to my last post, there are people who have tried a pair of the barefoot running shoes are completely in love with the concept and have started running. Go to a doctor before making such a move because if you are overweight and running, it will be a lot worse for your knees and feet. You can get yourself a stress fracture real fast.
3. Wearing clothes to make you sweat when you exercise. I've seen this one a lot here in Cancun . People who put on windbreakers zipped all the way up and sweat pants, walking around in 80-degree heat. Losing weight is about eating right and exercising. This technique is only looking at losing weight in water, and not so much on losing fat, and will lead most likely to frustration.
4.  Eating at night makes you gain weight. As always, it's what you eat and how much that is important.   Greasy tacos at 11:00 p.m. are different from a piece of toast and a glass of low fat milk. Not as good, I agree, but the effects are undeniable.

Down to the Pinkie

I am, for all practical purposes, a purist. If a person comes up with an original idea, sometimes it makes me think "oh what a copy cat" about all those who take that original idea and tweak it.

Some do it pretty well. Take the Androids and Steve Jobs' iPhone. Jobs opened a world to cell phones and connectivity that has set the ground rules for the way we communicate in modern day. The Android and it's fun platforms (Gingerbread, Froyo, Ice Cream Sandwich) as well as Google's apps have taken Jobs ideas to a new level.

But there are others I have to wonder about.

Take the Vibram Five Fingers. That weird sock shoe that, were it not for the lively colors, you would think the person wearing them was barefoot. Well, Adidas decided to do their own version of the barefoot running shoe.

Enter the adiPURE Trainer.

This is a shoe that is coming off the heels of (pun intended) a lawsuit that Fila is subject to for infringement of three patents that Vibram has.

No word yet on whether they are going after Adidas as well.

I like looking to see what the quality is like on an item like this. First thing that strikes me is that it looks "soft". Especially over the foot where the stripes are. That to me, is not a good sign.

I'm rough with my shoes and when I go running, they take a beating. The soles look sturdy but I'd be worried that I'd one day rip the top off when I got to pull them on. The area where the toes are look like they've been double-lined but since that is where the toes bend and lift, I'm wondering how long you can go in these without digging a hole with your nail from your big toe?

These are the infamous shoes of the Vibram lawsuit: the Fila Skele-Toes. They are four-toed, combining the last two toes on your foot into one socket.

They are made of a two-ply nylon on the top with two bungee cords to tighten and a velcro strap.

I will have to admit, in terms of how they look, quality wise as well as style, I would choose the Fila Skele-Toes over the Adidas adiPUREs. They just don't seem to look sturdy enough.

 Plus, I like the sole detail of the Skele-Toes.

Whoever wins the lawsuit, I still think it's interesting to see these different types of shoes and each company's take on this idea.