He said....He said...Compression wear

Other than the fact that is looks kind of dorky, is there really something to compression-wear? Well, after my own experimentation, I would say that it is worth the money in what it does for recovery. I figure that it is one more tool in the recovery tool chest to add to Trigger Point Therapy and a GREAT sports massage therapist. But, don't take my word for it, Seth and BJ have their own opinions on compression and which brands is their favorites. If you want to look at more info and research, then click on the brand links. Oh, and looking for a great gift idea?

Seth: Compression is another modality that can be used to speed recovery and minimize wear on muscles. For years runners have been using the other modalities; icing/icebaths, elevation, and rest, to speed recovery. These methods are all effective, but I am not patient enough to sit around and wait for my legs to recover. I was lucky enough to have BJ introduce me to compression. The Zensah calve sleeves helped me throughout the hard winter training months as I wore them under my pants to work.

BJ: Compression has been used for many years in the medical community as way to speed recovery, promote healing, and decrease the risk of clotting. Many of us are familiar with the R.I.C.E method of treatment when it comes to injury treatment. It is only recently that compression is gaining strength in the world of athletic performance.

Seth: Zoot was the first compression brand I tried. They worked great, so I was skeptical about the other compression brands. I decided that Skins had put out some pretty good products and that their technology was advanced enough to really work. I slid on the Skins Active use tights. They stayed on me for three days, excluding showers…etc. They are super comfortable. The Skin Fit technology, a precision fit based on your body mass index (BMI) algorithm, helped the sizing feel ideal.

BJ: Regardless of what sex you are, the compression garments made by Zoot are sized based on circumference measurements on the calves, quadriceps, and hips. Using this method makes it possible for the tights to provide the appropriate amount of compression along the muscle. We don’t want it too tight or too loose. I use the recovery tight mostly so I sleep in them so they need to fit comfortably so that I can sleep through the night.

Seth: With wearing the Skins tights so often I am often asked, “Don’t they get stinky?”. This is another important aspect of compression clothing that must be addressed. If a company only goes up to meeting the minimum manufacturing standards for making compression, then yes the compression clothing will trap bacteria in its fibers, and when those bacteria die they will cause the clothing to maintain a stench even after washing it in detergent. But Skins is made with Skin fresh, antibacterial and antimicrobial treatments discourage growth of bacteria and help prevent odor. So, no the Skins don’t stink.

BJ: The antimicrobial effect found in Zoot compression is provided by silver thread found throughout the clothing. This a natural bug zapper on a micro level and actually helps with thermoregulation as well keeping you comfortable all day and night.

Seth: Why wear Skins during your runs? Ongoing testing of elite athletes have proven that Skins BioAcceleration Technology creates marked improvements in reducing the build-up of lactic acid immediately after periods of sustained exercise (2 hours and 15 minutes up to 37% ), and allows for more rapid return to normal levels (up to 38% at 20 minutes).(1) You experience less fatigue, minimize soreness and recover faster. With less lactic acid buildup I am able to run further without cramping up.

BJ: Wearing the compression during a workout has been shown to reduce blood lactate levels by approximately 30% particularly in runs lasting around 1hour or longer. It has also been shown to lower your Rate of Perceived Exertion by about 1 point. This means I don’t feel like I am working as hard at a higher intensity.

Seth: Skins are able to decrease the lactic acid buildup by enhancing circulation from engineered gradient compression. They fit tighter at the ankles and gradually become looser as it comes closer to the heart. This improves the blood flow in the veins. Most veins have one-way flaps called venous valves that prevent blood from flowing back and pooling in the lower extremities due to the effects of gravity. The graduated compression increase the pressure to push blood back to the heart helping flush away the lactic acid, avoiding unnecessary buildup.

BJ: Like Skins Zoot uses a graduated compression formula where it is applying close to 30 mmHg in the ankles and move up to 20 mmHG in the thighs. Using the graduated compression makes the venous return more effective.

Seth: I love to wear the skins on my way traveling to and from events. I wear the compression tights immediately after completing an event and for several days after the event to decrease the amount of recovery time before I can feel great working out again. I love using the compression clothing because I can use it all day at work, and be ready for my workouts after work.

BJ. I was turned on to compression a few years ago and have found it to be an essential tool in my training and racing. I always regret not sleeping in my tights after a hard workout when I know I would have felt better had I done so. I also will travel wearing the tights and feel it is mandatory after long strenuous races. It only takes one night in compression after a hard day for you to become a convert. Compression comes in a variety of modalities what is important is you find one that fits and use it, you will be glad you did.

Going Gluten Free, Is it for you?

AS PRINTED IN TRIHIVE MAGAZINE OCT-DEC 2009

Not many people like the thought of giving up something they love to eat. But, what if what you are eating is making you sick, slowing you down or stopping the fat loss process. Ultimately, food should do the opposite. It should nourish, revitalize, invigorate, heal and speed up the metabolism. So, to anyone trying to be healthy and perform well, it is obvious that some foods are destructive by nature like sugar, white flour, fried foods, saturated fats, preservatives and etc. If you’re already eating healthy whole foods and still are not getting the results you’re after, some not-so-obvious dietary changes may be worth considering. One of these changes is the idea of going gluten free. Gluten is the protein found in wheat and other grass-based grains like spelt, barley, rye and triticale. Gluten can also appear in “non grain” foods where it is being used as a food additive to flavor, thicken or stabilize.

You don’t have to be diagnosed with full blown celiac disease to ponder the elimination of gluten. Some of the population unknowingly has gluten sensitivity. This sensitivity creates some minor health problems that are not usually associated with what they are eating. The health issues to look for after eating a meal containing gluten are: digestive problems, bloating, intestinal issues, headaches, skin rashes, itching, sleepiness, and/or increased heart rate. Additionally, gluten often interferes with a person’s immune system, which can include these systemic problems: mucous production when not sick, seasonal allergies, foggy thinking, fatigue, aching joints and recurring infections. In a nutshell, a gluten-sensitive person just doesn’t feel energized after eating gluten-containing meals and is plagued with some of the minor health problems listed. If you are suspicious of gluten intolerance, then eliminate it from your diet for three weeks. At that point, it should become more apparent if you are feeling better. Sometimes, after avoiding gluten for a period of time, symptoms will flare noticeably when reintroducing gluten food back into your diet. That is another indicator of gluten intolerance.

So what is a person to eat for carbohydrates after striking gluten off the list? Well, the good news is that maltodextrin, the main source of carbs in your high quality during and post event sports drinks, is filtered enough to remove the gluten even if wheat was used as the source of carbohydrate. Also, many U.S. companies use corn as the source of maltodextrin anyway, and corn is gluten free. So the during and post workout liquid replenishments stay intact, but what about whole food meals? Instead of bread, pasta, bagels and etc, try potatoes, brown rice, hard squashes, fruit and vegetables to meet dietary carb needs. As long as you refuel properly, you will meet your energy needs for the rest of the day without the gluten products. Strive to keep your meals balanced with lean proteins, healthy fats and produce based carbs (with occasional brown rice). This approach will help minimize the difficult adjustment away from your favorite gluten rich comfort foods. It is a tough adjustment for some, but feeling and performing at optimal levels is well worth the sacrifice. And serving your favorite meat sauce over baked winter squash instead of pasta is a yummy place to start. Or in place of your favorite warm, chewy and buttery sourdough dinner roll, you could try…

Chili Pepper Potatoes

4 medium sweet potatoes or yams diced

¼ cup Extra Virgin Olive Oil

1 tsp. pwdrd garlic

1 tsp. paprika

1 tsp red chili pepper

1 tsp yellow curry pwder (optional)

Sea salt/ground pepper

Dice potatoes to desired bite size pieces or cut into wedges. Peels optional. Place rest of ingredients in a Ziploc gallon bag. Mash bag to mix. Add in potatoes and mix until well coated. Pour all contents onto baking sheet and bake at 375 degrees for approximately 30 minutes or until done to desired tenderness.

Crossfit Kool-Aid

So, one of the endurance athletes I have coached for almost 2 years, has decided to mix it up a bit in the weight room. Yep, Mike, is going to take Crossfit for a spin around the 'ol weight room block. Seriously, here is a guy who HEARTS the weight room, but hasn't given the functional fitness routine a go. Well, I warned him. It may look like it is for girls, but it's like the hardest tempo run going on steroids and forcing you to go lactate with 100 pounds on your back. I don't think he understood the accuracy of that statement until well...until yesterday.

So, if you are curious about this beast, then don't walk into the lair without reading the following words from Mike. He will update us over the next month as he gallantly drinks the ever so power concoction of Crossfit. Here is his pre-workout take and then his first real workout that came charging and snorting like a red eyed beast right into Mike's body.

Uhmm..Mike...next time, don't forget a shield!

Crossfit Kool-Aid

Let me start off by saying that I have been racing triathlons hard for the past 6 years. Numerous M-dot races, numerous 70.3 races, numerous, ahh well, you get the idea. After the debacle of torrential rain that was IM Lake Placid last year, I needed a break, a LONG break from the 3 sport sport. Needless to say, my break is still occurring. Not sedentary, but merely a break from the three headed monster! Enter, weight room!

Last winter I finally got back into the weight room seriously. First time since college Rugby in the late 90’s. The testosterone rush was addicting. I actually hit the pitch (rugby jargon for field of play) again and realized, that stuff really hurts when you can’t wash the pain away with numerous hours at the pub! I decided to hang the boots up and still have fun in the weight room. I did, to the tune of 14 lbs of pure muscle mass!

I had great hopes for this tri season, that is, until I started training! My mind was not fully recovered yet. I guess it takes some people longer than others! Did I mention that Lake Placid was rainy, yeah, to the tune of 4 inches during that hellish day!

Fast forward through the summer, lotsa running, no swimming, and barely any biking. Time for another off-season romp in the weight room. So, I started my first week of lifting 3 weeks ago and it just wasn’t doing it for me. That is when Deb and my good buddy from Ohio, Red, told me about crossfit. Deb had mentioned trying a few workouts, Red had told me to jump in and hold on for the ride.

The next few weeks I am going to chronicle the adventure that is Crossfit. I went to the first class on Saturday, Nov 14^th and heard their philosophy. Intense anaerobic workouts that last from 5 to 20 minutes and completely kick your butt. Yeah, right! A 5 minute lift kicking my 200 lb butt that thrives on the weight room? c’mon man!

Well, I decided I needed a new fitness fix, I have decided to drink the Crossfit kool-aid. I signed up for 1 month. I am going to totally dedicate and immerse myself in this crossfit program to see if it will make me a better 3 sport monster, or at least get me ripped like Arnold!

But, I had my first experience with some functional triathlon crossover and I haven't even officially started. On Saturday, my crossfit coach taught me a new squat technique, putting my big ol butt below my knees. WAIT!!!! Isn’t that supposed to be bad for your knees? You ask. Well, the way he explained it is as follows. “When are you ever going to squat to parallel or less.” Good point I thought, and dropped my butt down. He then asked me to sit on a low box and stand with NO momentum. I couldn’t. I was humbled, embarrassed, and a little peeved! He was pointing out the fact that one can be very strong in many aspects, but lack what crossfit terms, “functional fitness”. Maybe that is why I never really have that biking power I want?

To read more about this functional fitness and crossfit, check out this website http://www.crossfit.com/ . I have my next session on the 16^th at noon. I will blog again later this week to see if this “10 minute of hell” routine is all it is cracked up to be. Apparently this week I learn how to power clean, dead-lift, jerk, and other Olympic lifts the crossfit way. We will see if the kool-aid tastes as good as I remember!

Mike

Now, get ready for blood and carnage boys and girls.

A Whole New Flavor

So, I am almost done with my first week of crossfit. Gotta say, I have really never seen the point in squatting below parallel, using momentum to do a pull up, and other “functional” movements. That is as the crossfit world says. I used to giggle at the “girly men” at the gym that would kip (a form of crossfit hip thrust as you do a pull up) when they do a pull up. I would point at the muscle head that would squat till his trash touches the floor. Well, let me tell you something. It ain’t as easy as it looks.

First off, just trying to get my hip thrust to get a pull up done has caused a mass amount of confusion for my body. Squatting below parallel, well, lets just say that my hips are not quite that flexible. Now, on top of that, throw a 10 minute time limit, box jumps, push ups, and kettle ball swings and a coach yelling at you that there will be no gains unless you go balls to the wall! Lets just say that my guts were on the floor already in my crossfit journey.

So, the week started with a warm up of squats and jogging. We talked some correct form so I would not tag out of this game early, and then onto the workout. My first workout was ten 36 inch box jumps, followed by 10 20 lb kettleball swings, followed by 10 push ups in 10 minutes. The goal was to get as many as I could. And that I did. BUT, let me tell ya something, crossfit is a new game. Total lactate threshold work. I was expecting to blow my coaches hair back. And that I did, with the chunks spewing from my mouth after my last set. SERIOUSLY!

So, the week has progressed, today (Thursday) was my rest day, and I just (read that as 30 minutes ago) am now able to fully flex and extend my arm again. Yep, full on not able to even pick my own nose. G’times. At to think that all of the workouts so far have only dealt with body weight moves. Absolutely zero added weight, apparently this is telling me something. Still trying to figure out what that is!

After almost finishing my first week, gotta say. The kool-aid tastes pretty damn sweet. It has been tough to swallow, but once down, I am liking the taste. I have not puked from a workout since my college rugby days. And to tell you the truth, I like it, I like it a lot. The workouts are intense, full body, 30-50 minute workouts with the hardest part lasting anywhere from 10-25 minutes. I love the feeling of busting my gut with all I have and being able to see results immediately, even if it is simply boogers that I can’t pick;)

Alright, next week I will give more detail on the whole crossfit mind set and let you know if any of my muscles are adapting to the new moves. My guess is that workouts are going to be so varied they will not have the time to adapt. I believe there in lies the benefit of this new cult!

Until then, I’m pouring another glass, or 6, for the next week!