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Ticking along the trails, week by week
BEVE WITH BENN - EP22 - https://open.spotify.com/episode/2DculCT9GCvdX5PUFMn7FW?si=70c9f3fed1c149c0
Tick, tick, tick. The weeks ticking over and getting done. Thanks for the training team, really good sessions and see so many put it in and witnessing the progression. Tuesday was a challenging set with the ladders. Thursday saw us do a new course with a good variety of ascending and descending. The long run on Sunday, saw us at Heaton. Another solid session with the crew. The comradery and support we all give each other is amazing, Andy setting in and pushing Nicole to run 20km her biggest run to date. Great to see Brett back joining us for the long run and Suzi smasing out a 35k run before the CCC. Shane made it out back from Heaton with some good elevation. Sharyn jumping with a little over 18km, running with a few or us all throughout. Was great to see Dani and Kim out there as well, starting a little later and went in the search for the Honeycomb caves. Unfortunately they did not find them, but luckily they have Dora the explorer next week to help them navigate the route.
Friday I went out to Barrington Top, and went for the same session as last Sunday, the only difference is that I was able to see the views. Was a perfect day to witness the views of Careys Peak, so apologies to those that missed the opportunity. I hope the rest of the crew had a nice time in the snow this weekend.
Run Dungog is on this weekend so the Sunday session will be out at Dungong - discount code PPerformance10
Sunday afternoon 3pm @ Thirty Mesiah, Broadmeadow for a catch up. The Last Supper to recap the last few months and also break down some of the training and the Races in Europe. So hopefully see you out there on the Sunday.
Sunday 13th August - Wakefield Long Run (The Final Session for the OCC - CCC - UTMB)
Find a course - Hilly Route (1000-1600m Elevation) Practice Race Gear - Nutrition - Poles
Options A - 38km (Wakefield - Heaton - Mt Faulk Rd) https://www.strava.com/routes/22790479
Option B - 26km (Wakefield - Heaton - Heaton/Mt Faulk Rd) https://www.strava.com/routes/3119079243990366652
Options C - 18km (Wakefield - Heaton Gap) https://www.strava.com/routes/3119079948024601818
INTRODUCTION - WELCOME
Intro Song - Ice Cube, You can do it. (For Joe)
Welcome to Beve with Benn Episode 22
Beer of choice? Cult IPA, Mountain Culture
What happened last week and what's up this week
Segments
WELCOME - NEW ATHLETES
Rachael Zannino
UPCOMING SESSIONS
Next weeks Sessions
Refer Training Peaks
UTMB - Sunday Sessions - 13th Aug - Wakefield - Heaton Loop
RACING CALENDAR
Run Dungog
City 2 Surf
UTMB
Sydney Marathon
Great North Walk Ultras
Ultra Trail Kosci
RUNNING EXPERIENCES
Run Dungog
Wakefield - Heaton Loop
TRAINING PEAKS
SOCIALS
Sunday Runs - All welcome (Wakefield - Heaton)
UTMB Training Sessions
COACHES CORNER - Fueling during ultras, sodium and calories
Precision Hydration - have a questionnaire to fill in based on your sweat and other metrics to base your fueling strategies during a race - link is attached.
Examples
Carbs per hours - the heavier you are the more carbs your will require to stay fueled
Low - 60g
Moderate - 75g
High - 90g
Sodium per hour - will vary person to person and based off sweat levels
Low - 300mg
Moderate - 600mg
High - 1000mg
Fluid in take
Water can be taken with electrolytes
Low - 500ml
Moderate - 650ml
High - 800ml
The appropriate sodium intake per hour during an ultra running event can vary depending on factors such as individual sweat rate, environmental conditions (temperature and humidity), race duration, and your body's sodium needs. As a general guideline, many endurance athletes aim to consume around 300-500 milligrams of sodium per hour during prolonged exercise like ultra running.
Here's a step-by-step approach to estimate your sodium intake during an ultra running event:
Determine your sweat rate: Weigh yourself before and after a training run of similar duration and intensity to the ultra event. For every kilogram of weight lost, you've likely lost about one liter of sweat.
Multiply the amount of weight lost by the sodium concentration in your sweat (typically around 500-700 mg of sodium per liter of sweat) to estimate your sodium loss during the event.
Calculate sodium loss per hour: Divide the total sodium loss from step 1 by the duration of the race in hours. This will give you an estimate of how much sodium you need to consume per hour to offset your losses.
Consider environmental factors: If the race is in hot and humid conditions, you may need to increase your sodium intake due to higher sweat rates.
Include sodium from sports drinks and nutrition: Take into account the sodium content of any sports drinks, gels, or snacks you plan to consume during the race. Check the labels for sodium content and factor this into your overall sodium intake per hour.
Listen to your body: Pay attention to how you feel during training runs and adjust your sodium intake if you experience signs of sodium imbalance, such as muscle cramps or excessive fatigue.
Remember that sodium needs can be highly individual, so it's essential to experiment with your nutrition strategy during training to find what works best for you. It's also crucial to balance sodium intake with proper hydration and other electrolyte needs (such as potassium and magnesium). Consult with a sports nutritionist or dietitian if you need personalized guidance for your ultra running event.
HAMMER NUTRITION - ANTI-FATIGUE CAPS - Anti-Fatigue Caps - Sports Nutrition for Endurance Athletes (hammernutrition.com.au)
MAGNIESUM AND POTASSIUM
Yes, both magnesium and potassium play important roles in maintaining electrolyte balance and can complement sodium intake during endurance events like ultra running. All three of these electrolytes are crucial for various physiological processes, including muscle function, nerve transmission, and fluid balance.
Here's how magnesium and potassium contribute to your performance during endurance events:
Magnesium: Magnesium is involved in over 300 enzymatic reactions in the body, including those that support energy production and muscle function. During prolonged exercise, magnesium helps regulate muscle contractions, which is essential for preventing cramps and maintaining optimal muscle performance. It also assists in the synthesis of ATP (adenosine triphosphate), the primary energy source for muscle contractions.
Potassium: Potassium plays a key role in maintaining proper fluid balance and nerve function. Adequate potassium intake can help prevent muscle cramps and support proper heart function during endurance activities. Like sodium, potassium is lost through sweat, so it's essential to replenish it to maintain electrolyte balance.
While sodium is the primary electrolyte lost in sweat, consuming a balanced amount of magnesium and potassium alongside sodium can help prevent imbalances and improve overall performance.
Many sports drinks and electrolyte supplements designed for endurance athletes contain all three of these essential electrolytes in balanced ratios.
As with sodium, individual needs for magnesium and potassium can vary. It's essential to consider factors such as sweat rate, environmental conditions, and personal tolerance when determining your electrolyte intake strategy.
During training, experiment with different electrolyte supplements and nutrition approaches to find what works best for you. If you have specific concerns or dietary restrictions, consult with a sports nutritionist or healthcare professional to develop a personalized plan for your endurance events.
ATHLETES QUESTIONS - Avoiding Blisters in Ultra’s
Avoiding blisters during ultra running events is essential to ensure you can complete the race comfortably and without unnecessary pain. Here are some tips to help prevent blisters:
Properly fitted shoes: Make sure you have running shoes that fit well and provide ample toe room. Shoes that are too tight or too loose can increase friction and lead to blisters.
Moisture-wicking socks: Choose moisture-wicking and breathable socks made from synthetic or wool materials. These socks help keep your feet dry, reducing the risk of blisters caused by excessive moisture.
Lubrication: Apply a lubricant like Vaseline or sports-specific anti-chafing products to areas prone to blistering, such as the heels, toes, and any other potential friction points.
Break-in your shoes: Never use brand new shoes for an ultra running event. Make sure you have worn them for several training runs to break them in and identify any potential hotspots.
Taping or bandaging: If you have specific areas prone to blistering, consider using athletic tape or blister bandages to protect these spots during the race.
Foot powder: Use foot powder to keep your feet dry and reduce friction during the event.
Reduce moisture: If you encounter stream crossings or wet conditions, try to dry your feet and socks as quickly as possible to prevent prolonged exposure to moisture.
Foot care during the race: Take short breaks to remove any debris from your shoes and socks, and reapply lubrication or powder if needed.
Monitoring: Pay attention to any hot spots or early signs of blister formation. Address these issues immediately to prevent them from worsening.
Training and conditioning: Strengthening your feet and lower legs through appropriate training can help reduce the risk of blisters.
Choose the right socks: Find socks that are comfortable, provide cushioning in critical areas, and are suitable for your foot shape and size.
Foot elevation: When resting, elevate your feet to reduce swelling, which can contribute to blister formation.
Proper toenail care: Keep your toenails trimmed to avoid unnecessary pressure and friction inside your shoes.
Experiment during training: Use your training runs to experiment with different sock and shoe combinations, as well as blister prevention methods, to find what works best for you.
Remember that everyone's feet are different, and what works for one person may not work for another. It's essential to find the right combination of footwear, socks, and preventative measures that suit your individual needs.
Next week - post questions in Messenger or FB page
5 QF’s WITH BENN (quick facts) Joe Zannino
(1) favourite race experience. Silver buckle at my first 100k race at the UTA
(2) Race id love to do. The Lavaredo Ultra By UTMB at the Dolomites in Italy with my big family supporting me or The UTMB CCC
(3) learning - tip Learning = that big goals are achieved by hard work and suffering always be consistent Tip - I struggle with it and I’m forever trying to learn it, it’s to listen to your body, and that no one knows your body better then you.
(4) favourite session right now it’s Monday. My one and only My body loves it..but going forward im really looking forward to the interval sessions. And night trail runs.
(5) I’m a crypto currency investor and love bitcoin And I play clarinet, I went to school with chris minns he loosened my crutches in year 7 and they gave way down a long flight of steps rebroke my leg and he lost my vote at the latest state election, I don’t know I’m Italian and I don’t eat tomato sauce
Thanks for joining me @ Beve with Benn, Stay tuned for updates. Post your questions and updates on racing
Stroke No Limits Coaching - stick to the mantra of my 3 D’s #desire #determination #discipline
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