Winter Arrives...

Winter has arrived but it hasn't stopped us from getting out there and getting it done !!

We cover off some races and a discussion you tubers popping up everywhere and a talk on sodium intake, so have a listen along or read the notes below :)

BEVE WITH BENN - EP67 - https://open.spotify.com/episode/4bb0b25fZFVRV2nIgUhWbv?si=0afbcc3d7a8840da

INTRODUCTION - WELCOME

Intro Song - Rip it up - 28 Days
Welcome to Beve with Benn Episode 67
Beer of choice? - Mudgee Mud - Imperial Stout 8.5%
What happened last week and what's up this week

Segments

Training Talks -
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Athlete Interview - Craig Storey UTA 100
Upcoming Races - BTU/ Gold Coast Marathon / Elephant Trail Race / The Guzzler Ultra
Running Experiences
Socials - Sundays Long Run
Coaches Corner & COMPLAINTS - You Tubers
Athletes Questions - Nutrition in Ultra’s - Balancing your Sodium intake
QF’s with Benn -
Outro Song - Insomnia - Faithless

TRAINING TALK

Last week's training sessions (Strava)
Strava Leaderboard
Strava Segments

Lot 1 - Scout Camp Loop | Strava Run Segment in Newcastle-Maitland, New South Wales, Australia

Training Peaks - SNL Group

UPCOMING SESSIONS

Next week's Sessions
Refer Training Peaks
Sunday Long Run - Sugarloaf Loop

RACING CALENDAR

2024

16/06 - Bay to Bay Running Festival
29/06 - NXC King of the Mountain
28/06 - Brisbane Trail Ultra
6/07 - Gold Coast Marathon
12/07 - Elephant Trail Race
20/07 - The Guzzler Ultra
15/09 - Sydney Marathon
5/10 - Lonely Mountain Ultra

ATHLETE INTERVIEW -

CRAIG STOREY UTA 100

For UTA?

1: Hoka Mafate speed 4

2: a lot went well, my shoes and gear choice, having a really good training block, my race strategy of "taking it easy" for the first 30km but I think what I was most happy with is that I felt consistently strong all day and ran a lot more stairs than previous years and I put it all down to focusing on more strength sessions and more Z2 runs in my training block.

Also this year I used a dual source fuelling, Fixx Nutrition and pure Gels every hour on the hour, for the most part worked really well.

3: the first half of the race up until CP4, I always had Fixx in both flasks, and I dropped my collapsible cup so I basically went 5.5 hours without any water and with the gels it was just too much sugar not enough water.

4: changed my fuelling/hydration strategy mid race, so for the rest of the race I always had one flask with water and one Fixx and ended up having a really good 2nd half of the race.

5: the atmosphere, the people, the positivity , catching up with friends and unashamedly talking running non stop all weekend lol, and also crossing the finish line with My eldest Son Fox was pretty special, hopefully next year I can finish in the daylight so I can cross the line with all 3 of my boys.

6: yes, went to mountain culture and has a Sunday sesh

7: next big one is the Kosci Miler, but I have Rafferty's, Boudhi and possibly one more race before that.

RUNNING EXPERIENCES

Sunday - Social Runs
Lonely Mountain Ultra 5th October (Week before Nicole and Benn's Wedding) celebrate and race in Orange
TRAINING PEAKS

SOCIALS

Sunday Runs - All welcome (Sugarloaf Loop)

COACHES CORNER & COMPLAINTS - You Tubers

Seems like every new runners in there mid-late 20’s and early 30’s are starting their own YouTube channels:

1. Accessibility of the way to spread Media

Easy to Start: With advancements in technology, starting a YouTube channel has become relatively easy and inexpensive. Most people have access to a smartphone with a good camera and basic editing tools.
No Gatekeepers: Unlike traditional media, YouTube does not have gatekeepers, allowing anyone to share their content with a global audience.

2. Community and Connection

Building a Community: Runners often seek community and connection with like-minded individuals. YouTube provides a platform to share experiences, offer support, and build a community.
Sharing Journeys: Many runners start channels to document their personal journeys, sharing both successes and challenges. This authenticity can resonate with viewers who see themselves in these everyday athletes.

3. Inspiration and Motivation

Relatability: Average runners can be more relatable to viewers than elite athletes. They can inspire others by showing that ordinary people can achieve significant goals through hard work and dedication.
Motivation: Sharing their progress, goals, and setbacks can motivate both the content creators and their audience to stay committed to their running routines.

4. Education and Tips

Peer Learning: Average runners can offer practical advice and tips based on their experiences, which can be valuable to other runners at similar levels. They can share insights about training plans, gear reviews, race experiences, and injury prevention.
Real-World Advice: Their content often focuses on real-world, everyday challenges that non-elite runners face, making their advice highly relevant to a broad audience.

5. Monetization and Career Opportunities

Monetization: YouTube offers monetization opportunities through ad revenue, sponsorships, and affiliate marketing. Even average runners can generate income if they build a substantial following.
Career Growth: For some, creating content on YouTube can lead to career opportunities in fitness coaching, public speaking, or writing.

6. Personal Growth and Fulfillment

Creative Outlet: Running YouTube channels provide a creative outlet for individuals to express their passion for running, storytelling, and videography.
Skill Development: Managing a YouTube channel helps individuals develop a variety of skills, including video production, editing, marketing, and communication.

7. Influence of Social Media Trends

Social Media Culture: The culture of social media encourages people to share their hobbies and interests. Running, being a popular activity, naturally sees a lot of content creation.
Following Trends: Seeing the success of other running channels can motivate individuals to start their own, hoping to replicate that success.

8. Documenting Progress and Accountability

Progress Tracking: Documenting their running journey on YouTube allows runners to track their progress over time visually.
Accountability: Publicly sharing goals and progress can help individuals stay accountable to their training plans and goals.

Examples of Content Typical on Running Channels

Training Logs: Weekly or monthly training updates, sharing the highs and lows.
Race Recaps: Videos documenting the experience of participating in races.
Product Reviews: Reviews of running shoes, gear, nutrition, and tech gadgets.
How-To Guides: Tips on running techniques, injury prevention, stretching routines, and more.
Vlogs: Day-in-the-life videos showing how they balance running with other aspects of life.
Interviews: Conversations with other runners, coaches, and experts in the field.

Conclusion

The surge of average runners starting YouTube channels can be seen as a positive trend. It democratizes content creation, fosters community, provides relatable inspiration, and offers practical advice for a wide audience. These channels contribute to the rich tapestry of the running community, making the sport more accessible and enjoyable for everyone.

ATHLETES QUESTIONS - Nutrition for Ultra’s, Balancing your Sodium intake

Balancing sodium and hydration is crucial for optimal performance and health during ultra races. Proper management helps prevent dehydration, hyponatremia (low sodium levels), and other electrolyte imbalances. Here’s a comprehensive guide to help you balance your sodium and hydration during ultra races:

1. Understand Your Sweat Rate and Sodium Loss

Sweat Rate Calculation:

Pre-Weigh: Weigh yourself (without clothes) before a training run.
Run: Run for an hour at your race pace in similar weather conditions.
Post-Weigh: Weigh yourself again (without clothes) immediately after the run.
Calculate Loss: Subtract your post-run weight from your pre-run weight. Add any fluid consumed during the run to this number.
Sweat Rate: Divide the total fluid loss (in ounces or liters) by the number of hours you ran to get your sweat rate per hour.

Sodium Loss Calculation:

Sweat Testing: Consider a professional sweat test, which measures the sodium concentration in your sweat.
Estimate: On average, sweat contains about 500-1000 mg of sodium per liter. If you lose 1 liter of sweat per hour and have average sodium concentration, you lose approximately 500-1000 mg of sodium per hour.

2. Develop a Hydration Strategy

Pre-Race Hydration:

Hydrate Well: Ensure you are well-hydrated in the days leading up to the race.
Electrolyte Drinks: Consider drinking electrolyte-rich fluids to pre-load your sodium levels.

During the Race:

Drink to Thirst: Current guidelines suggest drinking to thirst rather than a set schedule to avoid overhydration.
Monitor Intake: Aim to replace about 70-80% of your sweat losses to avoid gastrointestinal distress from overdrinking.
Adjust for Conditions: Increase fluid intake in hot, humid conditions and decrease in cooler conditions.

3. Develop a Sodium Strategy

Pre-Race Sodium Loading:

Increase Sodium Intake: In the days leading up to the race, slightly increase your sodium intake through your diet or electrolyte supplements.

During the Race:

Products that you can use

- Hammer Nutrition - Anti-Fatigue Tablets (1-2 before race - 2 every 1-2 hours during the race (magnesium-potassium is to prevent muscle breakdown, help increase blood flow to the muscles to avoid cramping and your muscles breakdown and the body fatiguing)

- Tailwind - has a balance or sodium / carbs / electrolytes - so it's important to know the amount you are consuming per hour and the long you go / the hotter the environment you may need to increase your intake and consume more water to hydrate as well

- Using Aid Station to get in extra, chips, bananas, refill cliff blocks, cliff bars. Getting in extra water at the checkpoints. Coke, Red Bull is also a way of getting in fluids and sodium and the caffeine boost as well.

- Its important that you are not drinking too much water though as you will be flush out the sodium from your system, so its important not to over hydrate.

- You can consume too much sodium but you body will find a way to balance your sodium and hydration. As long as you are drinking water with the sodium intake and not just having a heap of sodium all at once andd too often.

Electrolyte Tablets/Capsules: Use electrolyte supplements that contain sodium, taken at regular intervals based on your calculated hourly sodium loss.
Sodium-Rich Foods: Incorporate salty foods and snacks like pretzels, salted nuts, or electrolyte gels that contain sodium.
Sports Drinks: Use sports drinks that contain sodium, but ensure they are part of a balanced intake and not your sole source of hydration and electrolytes.

4. Monitor and Adjust

Signs of Imbalance:

Dehydration: Symptoms include dark urine, decreased urination, dry mouth, and fatigue.
Hyponatremia: Symptoms include headache, nausea, confusion, and severe cases can lead to seizures or unconsciousness.

Adjust Accordingly:

Increase Fluids: If you show signs of dehydration, increase your fluid intake.
Increase Sodium: If you are experiencing symptoms of hyponatremia, increase your sodium intake through tablets, drinks, or salty foods.

5. Post-Race Recovery

Rehydrate and Replenish:

Fluids: Continue to drink fluids post-race to rehydrate.
Electrolytes: Consume electrolyte-rich foods and drinks to replenish sodium and other electrolytes lost during the race.

Monitor Recovery:

Urine Color: Monitor the color of your urine to ensure it returns to a pale yellow, indicating proper hydration.
Body Weight: Weigh yourself to ensure you are back to your pre-race weight within a day or two.

Practical Tips:

Practice in Training: Test your hydration and sodium strategy during long training runs to see how your body responds.
Use Reliable Products: Choose electrolyte supplements and sports drinks that are reliable and agree with your digestive system.
Listen to Your Body: Pay attention to how your body feels and adjust your intake based on your needs rather than strictly adhering to a pre-determined plan.

By understanding your body's needs and developing a tailored strategy, you can effectively balance sodium and hydration to optimize your performance and well-being during ultra races.