Week 1 Base Training for 50K Trail Race

Now that I have chosen a race and I know when, Saturday High Noon on 5 December 2020, there are 17 weeks till the race, it's time to train. The first block of training will be focusing on getting used to being on my feet many more miles per week than I have been. One thing to keep in mind is my training has been focused on sprint and olympic distance Duathlons for the past 4 years, so I have a decent base of fitness to get started with. 

Week 1 Training Plan (10th-16th August 2020) 

Monday: REST day, 30 minutes of mobility training using FRC principles. 

Tuesday: Bike trainer 65 minutes. Strength 60 minutes. Mobility 15 minutes.

Wednesday: 7 miles running with some speed work. Core strength 30 minutes.

Thursday: Easy pace 4 miles

Friday: Easy Pace 4 miles

Saturday: Bike ride 2.5-3 hours easy pace.

Sunday: Trail run 11 miles.

My first week consisted of 26 planned running miles with 2 days on the bike for cross training and overall cardiovascular fitness. The first week of my training went well, and I was able to hit all my workouts both in distance and effort. Then the weekend came along and a lightning storm hit the area early Sunday morning. It was a dry lightning storm which around here causes fires, and sure enough it set off several fires around the area. I was not able to get out for my long run on Sunday due to the lightning, and then the rest of my day was already booked. These type of things are going to happen all throughout my training, and I just need to remind myself everything will be okay. That first week I ended up putting in only 15 miles on foot, and 4 hours on the bike. It's important to  stay flexible!

View of the Fires in the Santa Cruz Mountains from the East Bay Hills (photo by Marc Canter)  

Planning ahead for week 2, I will be doing slightly longer "short" runs during the week. This is to be expected, but it also means I need something to do about my hydration. No longer will pre-hydrating be sufficient enough to carry me through, I will now have to carry water with me. No problem as I have a hydration pack for my long runs. But I was thinking that might be overkill for my 7, 8, 9 mile runs. What are the other options if you don't want to wear a hydration pack? Handheld and waist packs. Several years ago when I was training for an Ironman Triathlon someone gave me a waist pack to use for my long runs. Turns out they were not for me. At that time I was too bouncy of a runner and my bottles would go flying out of the holster, plus I didn't like to feeling of the pack bouncing on my hips. The only other option was handhelds. I had my leftover handheld but remembered it was too big for me to carry (I have small hands so wrapping my hand around it even with the strap was too bulky) and the spout on the thing made it near impossible to get water out of.  Time to go shopping.

Currently I use the Nathan Vapor Airess hydration pack used for my long runs, runs 10 miles and over.

After a quick bit of research I found that the handhelds were made much better now, and they come in several sizes. The size I decided to go with is the Nathan hydration 350 ml bottle with a handstrap and small pocket to store my keys. 

Week two of training I will be able to test this out. Stay tuned.

Training Outdoors in the Fall and Winter

Every year when fall weather hits, I begin to hear complaints about not being able to get outdoor workouts in anymore. Even though the days are shorter and the weather is less desirable, you can still enjoy your outdoor training activities throughout the fall and winter; you just have to take a few extra precautions to help reduce your risk of injury or illness, and to keep you cozy.

The following tips are for those of us in California, where generally the temps get between the 30's and 50's temps in the winter, and who are running, or doing some other type of continuous movement activities, not including cycling. The clothing you will need for cycling will be slightly different including more wind protection.

I'm going to break this up into temperature ranges. Now keep in mind every one's tolerance and comfort in cold is not the same, but that having being said, play around with your choices during shorter workouts until you have it figured out before you embark on longer adventures.

Let's start with 55+ degrees.
Most people will be comfortable with a pair of shorts and a tee or tank. These cloths can be your typical runners shorts and loose fitting tee, to the more form fitting triathlon shorts and tops. Really whatever you prefer here goes. Yes your first few minutes may be on the cool side when it's closer to 55 degrees, but keep in mind once you have warmed up you will be perfectly fine in the shorts and tee in this temperature range. If you will be doing your cool down with stretching outside as well, having a layer to throw over this would be a good idea.

 45 degrees to 55 degrees.
In moderately cool weather the question of what to wear is largely a personal choice, although when it's particularly windy, runners may want a windbreaker jacket. While a t-shirt won't generally cut it, a quality long sleeve base layer will get runners through most of this temperature bracket. The top should be made of a synthetic material as cotton will absorb and hold all your sweat and not allow you to stay warm and dry.

Shorts will also still get the job done since the legs tend to warm up quickly from the work they're putting in, but consider 3/4 length pants if your knees tend to get cold and stiff feeling. Also gloves may be helpful if your hands tend to get cold easily.

35 degrees to 45 degrees
Below the 45 degree point you should cover more of your body, particularly the hands and neck and head. Light running gloves and a light synthetic beanie or ear cover will help to keep you warm. On your body, a base layer under a windproof jacket will protect your torso, and light running tights ensure that your legs don't get too cold. To help cover your neck, having a mock neck base layer will work, or a light scarf that won't come undone while moving. If it's raining, you may want to wear a rainproof jacket and pants, few things are more miserable than being soaked through in 35 degree weather.

Thinking about your feet is going to be helpful in this temperature too. As our extremities get less blood flow and can end up feeling painful when cold and wet. Using wool socks will do the trick for both the cold AND the wet. Today's wool is made softer and less smelly that older types of wool cloths. One great company is Smart Wool. No I am not sponsored nor do I get any kickbacks from them. I use their socks because they work.

25 degrees to 35 degrees
When it comes to water resistance, windproof running jackets do better in the snow than in the rain, so your rain proof jacket is unnecessary for these temps. However just a base layer and your wind jacket won't be enough. You will need to either go with a thicker base layer and your jacket, or one light and tight base layer with a looser thicker layer over the top, and finally the jacket over that. Make sure you still have a little space between your jacket and your next base layer so you can trap in some warmth.

Your tights will need to be full length now covering all the way to your ankles. They should also have some insulation or wind resistance in them. Now is also not the time for your no show or ankle running socks. Your socks should be quarter length at the very least, up to knee high and don't forget the wool will keep you cozy and warm but not sweaty.

This is also the time to put on a thicker pair of gloves preferably something with some wind resistance. Last, let's not forget about your head and neck. This is definitely the time to cover them with a nice beanie and neck gator, or a full balaclava would be perfect here.

Below 25 degrees.
In this temperature range, moisture control becomes a big factor in your overall comfort during exercise. So does staying warm, so it's imperative that the middle and outer layers keep you well ventilated as well as warm. You're going to want to pick an outer shell that's still breathable but weather resistant. Ski touring and mountaineering shells do well because they are designed for exercise. Your thicker running gloves may not work at these temps, so grab your ski gloves and make sure they pull over your jacket cuff or under, you don't want to let heat out through your wrist area.  Also at these temps you will need another layer of pants over your tights. Something again that is windproof and possibly lined but has space between them and your base layer pants.

You may even find that your eyes start to burn. Grab those ski goggles if your regular sunglasses aren't doing the trick anymore. Something I haven't mentioned yet but is important especially in the below freezing temps, your music. If you like to listen to music while you exercise your phone or ipod wont work as it's too cold for the battery to function. You will want to make sure you have an interior pocket in your outer jacket, this will keep the battery warm enough to allow your music to continue playing while you continue exercising.

Now if you are more of a visual person like I am, I came across a pretty good picture that represents what I am talking about. Check it out below.

Thank you for reading, and as always if you have questions or suggestions please leave me a message.

B.L.I.N.D. Date Bars, by Julianne Kanzaki

“There’s nothing worse than almost marrying someone, breaking if off, and having to start over with a blind date.  It’s like failing your senior year of high school and having to go back to kindergarten.”
 -Cindy Chupack

Nutritious B.L.I.N.D. Date Bars for your Endurance Training and Racing

~By Julianne Kanzaki

Ahh, the month of February.  Heart-shaped chocolates and truffles.  Romantic dinners with wine and red roses.

However, for those individuals whose significant ‘others’ take the shape of a bike, a running trail or a pool, perhaps now is a good time to start thinking about ‘dating.’

At the peak of Ironman training when I was juggling double-workout days and working full-time, it was hard to properly fuel my workouts given my time constraints.  As a result, I would go into a training session either starving and burn out too soon, or I’d eat a substantial snack that would in turn, need substantial time to digest.  By that time, the sun had set, and so had my motivation.

Enter, the blind date.   A colleague of mine noticed my dilemma and kindly shared her creation- a mixture of natural energy consisting of dates, lime juice and nuts.  Oh, the joys of simple nutrition!  I appropriately nicknamed them B.L.I.N.D dates (Blended Lime juice In Nutty Deliciousness). 

Just as real-life blind dates can sometimes be a pleasant surprise, these little creations were surprisingly delicious, and served their purpose well.  Not only were they easily digestible, but the energy from the dates was quick-burning, and the monounsaturated fats and protein from the nuts kept my stomach satisfied.  They conveniently fit into a gym bag or into the back of a jersey pocket for energy on the go.  Try it for yourself!

B.L.I.N.D. Dates

Original recipe developed by Praveena Kumar, MS, RD

-2 c. nuts (almonds, cashews, pecans, walnuts, pistachios)
-2 c. pitted dates
-1/2 c. dried sour cherries
-2 Tbs. flaxseed
-juice from 1-2 limes

Directions: Using a food processor, combine the above ingredients.  Add enough lime juice to bind the ingredients enough where they can be easily rolled into balls. Enjoy!

Feel free to get creative with this basic recipe…try adding a scoop of protein powder, other dried fruit, shredded coconut, or even morsels of carob or chocolate for a sweeter variety.

Love is complicated enough.  Keep your nutrition simple.  Happy “dating!”

-Written by Julianne Kanzaki, MPH, RD.  Nutrition questions or comments? Feel free to contact her at fusion.nutrition@gmail.com

Aerobic Base Training = Going Slower to Get Faster

That's right! Building a successful base by training at a slower, aerobic pace, will actually help your overall endurance sport performance - Jamii North,  NORTH FITNESS     

One of the hardest concepts for an athlete to understand and implement is base training. It is counterintuitive to run or bike slowly in order to gain performance later in the season. It is also very difficult to take a step back from the intense training you were doing a few weeks ago, and bring the speed and pace way down. But if you have the discipline to train aerobically for a period of time, when everyone else is still hammering away, it will pay you great dividends down the road.

First and foremost you need to take a break from your sport of choice if you haven’t already. I prescribe a 3-4 week transition phase at the end of each season and immediately follow it with base training. Transition is a time to rest and recover both physically and mentally. We do not take total time off because the fitness loss takes too long to make up. Instead I give my athletes maximum flexibility with their training, plenty of rest, and tell them to leave the heart rate monitor at home. This gives them a few weeks to refocus before we begin structured base training. You cannot train hard year round without taking regular periods of reduced volume and intensity. If you attempt to you will in all likelihood find yourself burned out, over trained, and perhaps injured. You will also find your performance degrading rather than improving. Most athletes build base in the fall and winter when there are not a lot of races.

Physiology of base training

There are two basic energy systems you use when training; anaerobic and aerobic. Unfortunately, you cannot build both your aerobic and anaerobic systems at the same time with great success. The idea behind base training is to train your aerobic energy system specifically and solely. Why is this important? The more work you perform aerobically, or in the presence of oxygen, the more efficient you are. Prolonged aerobic training produces muscular adaptations that improves oxygen transport to the muscles, reduces the rate of lactate production, improves the rate of lactate removal, and increases energy production and utilization which all occur slowly.

Fat being the primary fuel source for the aerobic energy system, over the course of a base period your body learns to more readily break down and utilize fat as an energy source. As an added bonus this adaptation helps post exercise fat metabolism as well. This is an important factor, especially for long distance athletes. The fat we have in our bodies could provide enough energy to perform long distance events back to back, whereas muscle glycogen depletion can occur in as little as one hour. The less muscle glycogen you utilize, the more efficient you are. Contrary to the aerobic system, the anaerobic system consumes carbohydrate rapidly and the byproduct is lactic acid.  This system is used up in a relatively short amount of time, but allows for very high intensity bursts.

Other adaptations of aerobic training include increased stroke volume of the heart, capillary density, and mitochondrial density. Stroke volume increase simply means that your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Regular endurance training has been shown to double the concentration of these structures. By increasing capillary density we can effectively transport more blood to the working muscles. The process of building capillaries occurs gradually. Because high stress training breaks down capillaries, base training is best for allowing the slow growth of capillaries.

Base progression

There should be progression during base season as with any other training period. I normally prescribe 12-16 weeks of base training every year. This will vary with athlete's fitness level, and the type of event they will be peaking for. Over the course of base I progress from the low end of the aerobic energy system and gradually proceed in steps to the high end. The heart rate zones I use fall into the 75-90% range of lactate threshold or 65-85% of max heart rate. I also incorporate specific strength training at an aerobic level. This entails different types of high cadence cycling and slow hill running or even walking. These work outs also increase in volume throughout base. Base training is an excellent time to work on form and economy as well. As intensities increase later in the season it is harder for the athlete to concentrate on form. By establishing good economy habits early in the season the athlete will carry them forward. It also important to keep the athlete's mind moving with drills and technique work when they are training at low intensity to keep boredom at bay. Base training does not mean you will never move fast. Run strides, foot speed drills, and fast pedal work will all be integrated but for short bursts and few repetitions. Towards the end of base I start power work but use brief durations and full recovery between efforts.

How does this transfer into performance gain?

Let me give you a hypothetical example. Suppose athlete Susie runs a 7 min. mile at lactate threshold. Her fastest aerobic pace, or aerobic threshold, is an 8 min. mile. We start off Susie's base training at the low end aerobic zones at which she runs a 9 min. mile pace. Over the course of her 12 week base program the above mentioned adaptations occur. At the end of the base season she now runs a 7:30 min. mile- aerobically. This is the base for Susie to build on for the rest of her season. Improving on the previous season is now more obtainable with proper training. If Susie's race is an Iron Man in which the aerobic energy system is used predominantly this improvement in aerobic speed is crucial.

Now the hard part?

The hard part of base training is having the discipline to train at these low intensities. It may mean running very slowly or even walking. It may mean separating from your training group in order to pursue your individual goals. It also means avoiding the contest of egos that group training often turns into. If you can find a training partner with similar goals and fitness level you may be able to train with them, but more often than not what I see is a base work gone awry when taking part on group rides and runs. Even spending short amounts of time above your aerobic zone degrades the work out.

Ride slow and you too can enjoy the GREAT views!

The area between the top of the aerobic threshold and anaerobic threshold is somewhat of a no man’s land of fitness. It is a mix of aerobic and anaerobic states. For the amount of effort the athlete puts forth, not a whole lot of fitness is produced. It does not train the aerobic or anaerobic energy system to a high degree. This area does have its place in training; it is just not in base season. Unfortunately this area is where I find a lot of athletes spending the majority of their seasons, which seriously slows their aerobic development. The athletes heart rate shoots up to this zone with little power or speed being produced when it gets there.

Another issue is having accurate zones. I regularly performance test my athletes in order to ensure their zones are correct and to confirm their training. After performing many of these tests, and comparing them to race data, I get a very clear estimate of lactate threshold. I use a percentage of LTHR to determine individual zones. I also recommend validation through clinical testing (yes an actual blood draw, though expensive is very informative). I have witnessed athletes using zones that are several years old, assuming fitness has improved over this time their zones would no longer be accurate and they may have spent an entire base season training the wrong energy system.

You have to let your anaerobic system atrophy during base in order to have a sustainable level of fitness to now work at the higher intensities. This means you will lose some of your anaerobic endurance and the ability to sustain speed near lactate threshold. Expect to lose some top end coming out of base, but this is what you are going to spend the rest of your season working on. It often takes several seasons to see the result of sound base training if you are a novice athlete. Be patient, it is a process that is slow and cannot be rushed, but the sooner you get started the faster you will be amazed at your results.

Now get out there are start riding slowly!