Sport Supplements 101

 

Typically, supplements are marketed to athletes as a means to help with weight loss or gain, muscle recovery, improve immunity, gut health and metabolic support. Many athletes look to supplements for a mental or physical edge in training or competition.

Supplements come in a variety of forms; tablets, liquids, powders, bars and capsules. Some of the most sought-after vitamin and mineral supplements include iron, B12, vitamin D, calcium, multivitamins, Ashwagandha, creatine, BCAA, whey protein, ketones and antioxidants like vitamin C, E and Q10.

Some supplements are problematic to health and performance. A review in the Journal of Physiology showed no strong evidence that antioxidant supplementation, such C and E, can improve performance or health. Furthermore, high-dose antioxidants may prevent important training adaptations such as creating new muscle mitochondria, muscle growth, and improving insulin sensitivity. In addition, supplements contain multiple ingredients, making it difficult to know or predict the efficacy and safety of your desired product.  Athletes must carefully investigate research prior to purchasing any type of supplement.

Not every supplement designed to enhance performance is illegal and unsafe, but exceptional marketing strategies and poorly designed research studies make it difficult to know if a product is legit. It’s your responsibility—from elite to novice—to know what you’re consuming. There is much concern over supplements containing banned substances (which will cause an athlete to fail a drug test), so it’s best to obtain your vitamins and minerals from food—just like nature intended. If you’re considering a supplement due to a blood test showing a nutrient deficiency, first consult with a Board Certified Sport Dietitian. Always choose clean, certified products and look for the Informed Sport or NSF Certified for sport seal.

A “plate not pill” approach saves money and remains the most practical way to optimize health and performance.


Sport Nutrition - Bars, chews, gels, powders, liquids
There is great evidence demonstrating the benefits (and safety) of well-formulated sport nutrition products before, during, and after training or competition. Sports foods don’t replace real food – that’s why they are encouraged to be used during sport activities. They provide a palatable and portable source of energy, electrolytes, and fluids to tackle the two main causes of fatigue: dehydration and glycogen depletion. Sports foods are engineered to easily empty from the gut and be quickly absorbed in the small intestines so the working muscles can take hold of the nutrients.  Protein powders, such as whey, provide an easy method of rapidly repairing damaged tissues after intense training. It can also help boost protein intake among athletes who follow a restrictive diet such as vegetarians.  Leucine, the key amino acid in whey protein drives the majority of protein synthesis. There’s great support demonstrating the effectiveness of whey protein as a safe recovery supplement. As with any sport food, all ingredients should be considered for safety and effectiveness.

Nutrient Supplements – Iron, Vitamin D, Calcium, B12, Probiotics, Omega-3, Multivitamin
Athletes who seek or require the use of a medical supplement typically complain of an acute or chronic health issue, a decline in performance or show abnormal blood work results. Extreme endurance activity, altitude training, and restrictive eating are common culprits for a nutrient deficiency. Any nutrient supplement should be advised and supervised by appropriate medical personnel, such as a sport dietitian prior to supplementation. It’s not uncommon for athletes to use supplements at the wrong time or in the incorrect amount or for the wrong reasons. 

Performance Supplements - Caffeine, Beta-Alanine, Creatine, Beetroot Juice, Branch Chain Amino Acids (BCAA), Ketones
Athletes interested in performance supplements are generally seeking a direct gain in performance. With so many different types of performance enhancing supplements, it’s difficult to provide a universal recommendation. Just because a supplement is well-supported or used by professional athletes, such as creatine (increased muscle cell volume and fiber hypertrophy), beet juice (improved skeletal muscle efficiency), ketones (spare glycogen) and beta-alanine (buffer of muscle pH), this doesn’t mean that it will work for you. As an example, remember when MTC oil was all the craze by endurance athlete s in hopes of a performance boost? Well, two of the most common side effects were diarrhea and upset stomach. Athletes must carefully investigate research prior to purchasing any type of supplement. At minimum choose clean, certified products and look for the Informed Sport or NSF Certified for sport seal. Take every initiative to educate yourself on what’s inside a supplement (and where it comes from), as no supplement is entirely risk free. Performance supplements are typically not needed if you nail the basics of a well-planned daily diet, good nutrient timing and proper application of sport nutrition.

Recovery Day Nutrition

Recovery day = Growth day.

Every athlete will have intentional rest or active recovery days built into the training plan.

Recovery is crucial because it gives the body time to adapt to the previous stressors of training and heal the mind. Recovery also allows the body to replenish energy stores and repair damaged tissues.

On a recovery day, it’s common for athletes to dramatically cut calories or avoid carbohydrates for fear of gaining weight when energy expenditure is low. And for some, the opposite occurs - a rest day is synonymous with “cheat day” and there is permission to eat foods normally off-limit.

Improper nutrition on a recovery day may hinder your development or set you up for a setback due to sickness or illness.

Your recovery day is a day to fuel and nourish your body to become a stronger, more fit and healthy athlete. Remember, high volume/intensity training will cause excessive inflammation, deplete glycogen storage, increase the risk for dehydration and damage tissues and muscles. A light or off day from training may be the only opportunity in the week to strategically consume the right type of foods to maximize recovery before another week of training.

Long Workout Planning

Do you have a long workout this weekend??✋

As you get closer to your key races, you will likely see longer workouts in your training plan. The higher volume workouts play an important role in your athletic development and race readiness.

However, completing a long workout requires much more than just showing up and going through the motions.

Because many athletes perform long workouts on the weekend - after a stressful and busy week of work, it's not uncommon to begin the workout poorly prepared, exhausted, underfueled and dehydrated.

Here are a few tips to help you get the most out of your long workouts.

Nutrition tips to optimize your evening workout

Do you want to take your health and performance to the next level?

Say hello to NUTRIENT TIMING⏰.

Nutrient timing can be the link that takes you from a good athlete to a great athlete. It can also help with better quality training sessions and reducing the risk for injury and illness.

Nutrient timing refers to the intentional manipulation of nutrients at specific times in and around exercise in an effort to achieve a specific outcome (ex. performance, health, body composition).

Although the definition is simple, the application can get complicated when you factor in workout type, duration, frequency, timing, intensity, purpose and time of the day.

When it comes to nutrient timing, evening workouts can be tough to nail. Knowing what, how much and when to eat before and after the workout can be tricky as you have to be extra intentional with making sure you time your nutrition appropriately before or after the workout.

The upside of an evening workout is that (if timed well) you already have two meals, a good amount of hydration and at least one or two snacks in your fuel tank, which means you get to start your workout with much more energy than you would for an early morning workout (although many athletes think they perform better during morning workouts vs. evening workouts).

Here are a few nutrition tips to take into consideration when planning your evening workout.

Southeast Gravel Saluda Event Recap

 

We woke up at 5am and left the house at 6am for our 90-mile drive to Saluda, SC. I did the driving so that Karel could use the Compex on his back (he has chronic back and hip issues and car rides and long rides flare it up). I was a bit tired as I didn't sleep the best the night before. I didn't feel nervous but perhaps I was a little anxious for the event since it was only my 2nd gravel race (first one being two years ago and I crashed by hitting a pot hole and my handlebars flipped forward upon impact - thankfully I was ok and finished the race). 

When we arrived to the parking area we picked up our numbers and got our gear ready. One last chance at looking at our clean bikes before the adventure started. The forecast was showing storms and wind so we knew that this was going to be a wild day before it even started. 

The field for the long course (103 miles) was a bit small but I didn't mind that. I knew I could still be competitive among those who showed up. There were two other ladies that were lined up near the front so I wanted to keep them in mind throughout the race.

The race started at 9am. My Garmin had the route loaded when we started but after a few miles it would show the message that it was taking a while to find satellite. This meant that the route was no longer there. Anytime I was on the main road, it would show the map but it was not accurately showing the turns. I figured this was ok since I was with a group, the course was well marked and I assumed that eventually it would pick up the satellite and all would be ok. 

After riding with the main group for over 10 miles, we reached a short gravel climb and because I was near the back of the group, I lost contact and could not get back. I encouraged the other female with me to try to chase them down but neither of us were able to get back on. The other female and I rode with another guy for a few miles but I found myself riding away from her and staying with two other guys after a few climbs. I was happy with my skills on the gravel sections as I was riding much more confident that in the past. 

When we got to a road section around mile 25, we started to take pulls. I was happy to contribute. I would drink from my frame bottles on the road segments as it was easier to grab bottles on the smooth road and drink from my hydration pack on the gravel. I had two bottles on the frame, each with 250 calories (1 packet) of GU roctane and in my hydration pack I had 2 bottles worth of 90g each (360 calories) of NeverSecond. I also carried a pack of Powerbar chews, 2 gels and an apple cinnamon fig bar. 

I noticed that a big group up in front made a wrong turn so we were getting closer to a big group. I really wanted to latch on to the group so I tried to pick up the pace on the next gravel segment. But this was also the time when there was a large mud section that required getting off the bike and carrying the bike through the mud and my foot got stuck in the mud and it felt like I had a cast on my left shoe once I finally got it out of the mud. 

I missed the group and I was alone at mile 30. At this point I felt like it was going to be a very long time of riding alone for the next 70 miles. 

Then the first storm hit. Thunder, pouring rain. At least it cleaned off my muddy foot. The gravel sections made me stay focused but it was hard to see with the mud and rain. I ended up taking my Roka sunglasses off because I couldn't see through them but then with them off, I was getting dirt and water in my eyes. 

After the rain stopped, I was able to find myself with another guy or two and we all rode together on and off for the next 30 miles. 

Then another storm hit and it was during a really wild gravel segment that almost felt like we were riding through the woods with tree branches covering me as I rode through. I was taking some risks riding through some mud puddles, not knowing how deep they were. One puddle was deeper than I anticipated and I felt in the mud. Thankfully the rain cleaned me up.

Finally the last storm hit. I was getting a bit cold from the rain so when the sun finally came out I was feeling much better. 

I had a few low moments after reaching mile 50, thinking that I was only half way. Gravel riding requires such a different mindset than on-road riding as the miles go by a lot slower at times and it's very unpredictable. I had never been on this course so I didn't know what to expect but Karel (and others) did warn me that there would be a lot of mud because of the clay-like roads. 

I tried to stay positive by only focusing on one gravel segment at a time and trying to push the pace on the paved segments. It was hard being alone for so long as anytime I saw another rider, I was relieved to have some company. I was leading the women's race but I felt like at any point, I could be passed so I kept riding as strong as I could. I could feel my mountain biking skills paying off on some of the gravel/mud segments. 

Around mile 70, we hit a very muddy road that clogged up the wheels until they wouldn't turn. I was with two other guys and we were walking through the mud, carrying our bikes. Thankfully I have a good amount of tire clearance so my bike was more rideable at times compared to others. But I still had to stop several times and pull the mud out of my bike (or use a stick to push it through). Oh the adventures of gravel racing. 

Since I was alone, I continued riding until I got to a major intersection. I was nearing mile 83 and had been riding for over 5 hours. I was getting a bit tired but overall I felt ok. I was having a hard time thinking that I still had 20 miles to go. I saw no signs. My garmin told to go straight for 10 miles so I continued through the intersection and kept on riding. 

Sadly, I missed a left hand turn just before the intersection. After riding off course for 12 miles, I called Karel (who had finished the race) and told him that I thought I was lost. I told him that I would just ride back to the start but not cross the finish line but when I looked at my map, I still had 15 miles to go and my Garmin was taking me only on the main roads as the "quickest" way home. I was so sad, frustrated and upset after working so hard for almost 6 hours and 93 miles. I asked Karel to pick me up as it didn't make sense to continue riding. I waited for him in the grass at the corner of the road. It was hard to be alone with my own thoughts for 20 minutes as I waited for him but it also gave me time to work through some of my emotions from an exhausting day. 

Sadly, the story doesn’t end there. As I was changing on the side of the road, I got bit by something on my left foot. I am very sensitive to bites and swell and itch immediately.

Well, this was my most severe reaction. After experiencing full body itching as Karel was driving us home, we stopped at a CVS just outside of Saluda for some Benadryl (I usually travel with anti-itch stuff but left it at home in my travel bag). I went inside the store with Karel to get what I needed (spray and Benadryl pills) but I couldn't stay in the store as my reaction was getting worse and I was having trouble breathing. I started to hyperventilate in the CVS parking lot as I was sitting in the car. As Karel was walking to the car, I got out and told Karel that I don't know what to do. I was so uncomfortable. My body was itching severely from my scalp to the back to my legs and feet. After spraying me all over with the anti-itch spray, Karel got me to sit in the front seat and I put my legs up. Then, what I thought was me taking a deep nap as he was driving us home, turned out to be me passing out in the CVS parking lot. Poor Karel - exhausted from his race, he was having to take care of me. When I woke up I was able to take some Benadryl and finally started to feel some relief. What a day.

Gravel-2. Marni-0.

During the race, a rider asked me how I got into gravel riding. I told him that in addition to Karel loving off road riding, after 17 years of long distance triathlon racing, I was seeking new unpredictable adventures that made me feel like a beginner again.

At my first gravel race, I crashed. Two years later, I got the courage to get on another start line. After almost 6 hours of surviving two epic thunderstorms and downpours, carrying my bike through many peanut butter-like mud filled miles and safely negotiating my way through some questionable gravel “roads” I did not finish the race.

I've been an athlete all my life but endurance events have taught me so much about embracing vulnerability. It’s so hard to feel the uncertainty, the risk, the pressure and the potential of failure and still try to give your best and stay positive along the way. This is the definition of courage. If you have ever struggled with a DNF, DNS or a really hard race/event day experience, remember that courage is not the absence of fear, it’s feeling afraid and being willing to show up anyways.

Onward I go. 💫

Congrats to Karel for a great race and finishing top ten overall! And for being the best bike mechanic/cleaner//caregiver/support crew! 

How to make a well-balanced salad meal

A salad is a convenient, easy and affordable way to work in several servings of nutrient-packed vegetables into your daily diet. Vegetables act as a low calorie vehicle to deliver fiber, antioxidants, an abundance of vitamins and minerals and satiating power into your daily diet to support hormonal, immune system and metabolic health.

When constructing the perfect salad, it's important to differentiate between eating a salad as part of a meal versus eating a salad as the main component of the meal. As an example, if you are having a sandwich, you may have a "side" salad with the meal. But for many people, a salad is the main part of the meal.

From a nutrition perspective, when creating a salad that acts as the main component of your meal there are a few tips to ensure that your salad is well-balanced.

Keep in mind that a balanced diet is one that meets your individual needs taking into consideration your food choices, ethics, finances, culture and so much more. There is no one-size-fit all "balanced diet" as a healthy eating plan is a sustainable style of eating that allows your body to function optimally on a day-to-day basis.

How to construct the perfect salad as a meal?

1. A perfect salad starts with a bed of greens. Don't limit yourself just to the popular options like spinach, kale and romaine as there are so many different greens that can add a nice texture and taste to your salad. I suggest combining 3-4 different greens. A mild lettuce like red or green leaf will compliment a crisp choice like romaine. A peppery or bitter green like arugula or radicchio will add a little kick. Take advantage of pre-washed greens when you are in a hurry, as they are convenient and easy when it comes to meal prep.
   
   
2. Add crunchy color. Phytochemicals give plants their distinctive colors and may act as antioxidants, which have many disease-preventing properties. Phytochemicals and vitamins and minerals work together, so a varied diet, rich in color, will help optimize health. Make sure your salad is bursting in color - red, purple, orange, yellow, green, white - as they say, eat the rainbow! This step in your salad making process is where you can add a variety of vegetables, fruits, herbs and spices. To save time in meal prep, consider chopping veggies in advance and storing in tupperware containers so that you don't have to chop every day.
   
   
3. Add some satiating power. Healthy fats like nuts and seeds provide a nice texture to a salad meal. These crunchy foods also offer a healthy amount of calories and fat to help you absorb fat soluble vitamins. Speaking of fat, avocado, oil and cheese can help promote satiety. It's common to feel incredibly full from volume after eating a nutrient-dense salad but if it's lacking fat, your tummy may feel empty an hour later.
   
   
4. Don't forget the protein. Beans, legumes, edamame, tempeh, tofu, eggs, cottage cheese, yogurt, chicken, turkey, red meat, fish - there are so many options! Opt for around 20-30g of protein in your salad meal. To make sure that protein gets on your plate, I suggest to prep protein ahead of time and to always have a few go-to options (ex. cottage cheese, tempeh, chicken, hardboiled eggs, frozen edamame) when you are in a hurry.
   
   
5. Don't forget the carbs! This is where most people go wrong when it comes to salad prep. A lunch time salad lacking in satiating carbohydrates will lead to afternoon sugar cravings due to a decline in blood sugar. Plus, you may experience extreme sleepiness if your diet is naturally low in carbs. For the final topping on your beautiful, satisfying and balanced meal salad, don't forget to include a serving of whole grains or potato. Because whole grains require time to cook, consider the best meal prep strategy to ensure that quinoa, wild rice, barley or farro gets on your plate. If you need a little help from the grocery store, I suggest purchasing pre-made whole grain options. For example, check out the Path of Life (or a similar brand) in the frozen food section (by the vegetables) at your local grocery store. A serving makes for a flavorful carb salad topper.
   
   
6. Last comes the dressing. Consider making your own dressing (see below). To help evenly coat your greens, make your salad in a container (with a lid) so that you can pour on the dressing before eating and then give it a big shake. Another tip is to drizzle your dressing on your salad and then use a pizza cutter to "cut" the dressing into the salad. If all else fails, have a large zip-lock bag to give your salad a shake with your dressing. 

Honey Balsamic Vinaigrette Dressing By Joey Mock, RD, LD, CLT This delicious Honey Balsamic Vinaigrette Dressing requires minimal ingredients, takes just minutes to whisk up, and is so much better than store-bought bottled salad dressings. Enjoy it on salads, roasted vegetables, and on sandwiches/wraps.

Ingredients ¼ cup balsamic vinegar 2 tablespoons honey 1 tablespoon Dijon mustard ½ teaspoon dried thyme ½ teaspoon fine sea salt ¼ teaspoon freshly ground black pepper  Dash of onion powder 1 large garlic clove minced ¾ cup extra virgin olive oil   Preparation In a small mixing bowl, whisk together the balsamic vinegar, honey, Dijon mustard, thyme, salt, pepper, onion powder, and garlic.  Gradually add the oil, whisking thoroughly to combine. Continue whisking until the dressing is fully emulsified. Store in a jar with a lid and refrigerate. Shake well before serving.  Enjoy!

NSAID misuse in endurance athletes

 

There's a good chance that a bottle of over-the-counter painkillers are in your house right now. If you are an active individual or athlete, there's an even better chance that you have taken a pain reliever to reduce exercise-related inflammation, pain, swelling or soreness. Although NSAIDs are somewhat safe, most athletes have little awareness of (or choose to ignore) the risks and potential adverse complications. 

What are NSAIDs and how do they work?
Non-steroidal anti-inflammatory drugs are designed to manage pain, swelling and inflammation. They may also treat non-inflammatory conditions such as migraine, menstrual pain, fever and postoperative pain. Over the counter NSAIDs that you will typically see in the store include: 

• Asprin (which has blood thinning properties)
• Ibuprofen, Advil, Motrin
• Naproxen

NSAIDs work by blocking a specific enzyme called COX (cyclooxygenase) used by the body to make prostaglandins. COX-1 and COX-2 are enzymes that are necessary for the prodution of prostaglandins. Prostaglandins are hormone-like chemicals in the body that trigger inflammation, pain and fever, which in turn sends signals to the brain. They also increase temperature and dilate blood vessels, which causes redness and swelling in the place where prostaglandins are released. NSAIDs result in fewer prostaglandins and thus, less inflammation and less dilation of blood vessels. 

What is the difference between NSAIDs and Acetaminophen? 
Tylenol (acetaminophen) and Ibuprofen (NSAID) both treat fever and pain. But Ibuprofen also targets inflammation. Acetaminophen is an analgesic which means it reduces pain signals within the nervous system. 

Why do athletes take NSAIDs? 
NSAIDs are widely used by athletes to: 

• reduce anticipated inflammation and soreness that could occur during or after an event 
• moderate or reduce muscle pain
  
• treating soft-tissue disorders
• increase recovery after a hard workout 
• improve healing time after an injury
• accelerate the return to training
• reduce soreness 
• supress inflammation
• blunt the pain of strenuous training/competition 
• attempt to make hard training more tolerable
• to help get through a workout
• to help get through daily living activities
• ritual or habit 

What are the side effects of NSAIDs? 
Although effective in relieving pain, fever and inflammation, there are unwanted side effects. The risks are even greater when taken before, during or after exercise (especially endurance activity) or taken for long periods of time. 

• Gastrointestinal -indigestion, nausea, stomach pain
• Stomach ulcers
• Bleeding in the stomach or other parts of the gut
• Acute kidney injury
  
• Altered kidney function 
• Increased muscle damage
• Increased risk of hyponatremia
• Impaired ability for muscles to strengthen after hard workouts
• Slow muscle recovery (prostaglandins have an important role of stimulating stem cells within the muscle to multiple, creating new muscle cells to repair damaged tissue. The healed muscle tissue is then stronger than before).
• Increase risk of bone related issues 
• Increase risk of heart attack and stroke 

Final thoughts
Several research studies have shown little performance benefit of taking ibuprofen to mask pain before or during endurance activity. Therefore, let it be known that NSAIDs do not help with performance, soreness or muscle damage during endurance activity but they do contribute to a wide range of serious side effects. If you must take NSAIDs, take occassionally on must-needed basis and at the lowest dose possible. Never take before, during or after exercise and absolutely do not take before, during or after races. If you are experiencing chronic pain or you can't get through workouts without NSAIDs, it's critical to address the root of the problem (or adjust training) than to risk health for performance. Consider magnesium creams, epson salt baths, massages and mobility as part of your daily routine. Also, skip the supplements and focus on your plate. Foods like fatty fish, pineapple, peppers, oranges, carrots, berries, leafy greens, tart cherry juice and the spice turmeric are also natural ways to help with inflammation. And remember, inflammation is not a bad thing. It's a natural and necessary process of the body trying to adapt to a stressor. And if your body is experiencing pain, it's trying to tell you something that shouldn't be ignored. 

References: 
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/medications-non-steroidal-anti-inflammatory-drugs
https://health.clevelandclinic.org/acetaminophen-vs-ibuprofen-which-works-better/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2579445/#:~:text=NSAIDs%20are%20widely%20used%20by,time%20missed%20from%20sports%20competition
https://www.nytimes.com/2017/07/05/well/move/bring-on-the-exercise-hold-the-painkillers.html
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-020-00247-w
https://truesport.org/nutrition/surprising-things-inflammation/#:~:text=Inflammation%20isn't%20a%20bad,removing%20pathogens%20in%20the%20body
https://newsinfo.iu.edu/news/page/normal/12805.html

Happy 76th birthday dad

 

This picture fills me with a lot of emotions. First off, Campy is just over a year old. Look at the golden pup! Secondly, my dad - so positive and a lover of life - was only five years away from being diagnosed with stage 4 terminal cancer - which sadly ended his life 10 months later. 

It makes me so happy that Campy is still here. At 15 years old, he is 76 in human years - which is what my dad would have been today. But I'm sad that my dad didn't get to experience life after the age of 67.

What would you do if you only had five years left to live? I often think about this. My dad was waiting for retirement to travel with my mom. He was just a year away from making that decision. While he loved his job as a VA optometrist, he also had a lot of other hobbies - running, working in the yard, fixing things, making things, listening to music, collecting stamps, taking pictures, and so much more. I wonder if my dad knew that he didn't have a lot of years left, if he would have done things differently. 

Five years is an interesting length of time because it's still long enough to accomplish a lot but short enough that it feels like there is an urgent timeline. 

When my dad passed away, I realized that I didn't want to wait to live life. Though I grieve every day and I miss my dad tremendously, he helped me recognize that I needed to change the way I do things and think about life. It made me realize what's important in life and to chase the things that bring me joy. 

Happy Birthday dad. Thank you for teaching me to live for the present. 

The Whole Enchilada MTB event recap

 

After enjoying our race experience at the Whole Enchilada in 2022, we were really looking forward to participating again. I swam with our masters group at the aquatic center in the morning and Karel swam at Furman. We were going into this event with a solid week of training in us. We left Greenville around 12:30pm and had homemade sandwiches, grapes and chips during our 2 hour drive to the Whitewater Center. We did a 90 min recon ride on the East Main loop (11.7 miles). I could feel the fatigue in my arms and legs from the previous workouts this week but it felt good to be out on the trails. Last year when I participated in the event I had only been mountain biking for a few months so to have another year of riding behind me, I could notice that my skills had improved. However, I still struggle a lot with tight/twisty turns  but I'm determined to continue to work on it. I was looking forward to one specific obstacle that I really struggled with last year. It's a short steep climb with tiny rocks, followed by several big exposed tree roots and then another set of roots. Karel showed me what to do and after 4 attempts, I finally made it. Karel's rear brake wasn't working and he didn't bring his brake bleeding kit so after we rode the loop, we went back to the car for him to put on different brake pads and then we went back out for him to test it again. He was frustrated that this happened as he was tinkering with his bike before we left and he said he must have gotten an air bubble in the brake. 

After the ride, we did a quick change in the car and then at 5pm, we picked up our bib number and compimentary pair of socks. I forgot to bring a recovery drink/powder on this trip so we stopped by Smoothie King in route to my friends house where we were staying the night. 

I met my Christie in 2005 when participating in a trail run on New Years day in New Port Richy at Starky Park. I was living with my parents after graduate school and we were both leading the race and decided to just run together. We then met up at the Boston Marathon the year later and then from 2008 until 2012, we would stay with Christie during USA Cycling speed week when Karel would race the Dilworth Crit. I came across this picture from 2010 when Campy was just 3 years old. He loved his buddy Milo (who has sinced passed) - they had so much fun together. Christie has taken care of Campy a few times during our international travels and she loves getting updates of her "little man." 

Christie made us vegetable lasagna for dinner (along with salad and bread) and it was so delicious. Christie, her partner Pamela and Karel and me enjoyed chatting over dinner. We went to bed around 9pm as we were super tired. Neither of us felt nervous for the race but excited to ride our mountain bikes for a few hours on new trails. 

We arrived to the venue around 7:30am and we had on and off rain for a good 2 hours. Thankfully it wasn't cold out and the rain stopped around 9:30am. The race started at 8:30am. As I was waiting for the start, a random guy and I were chatting and he said to me "see that guy with the green Specialized. He just did 6 hours on the ridge and won the race and did 10 laps. He was really nice to me when he passed me." I then responded "that's my husband." It was such a sweet thing for him to say and I couldn't wait to tell Karel after the race. I was planning to start in the 2nd wave (like I did last year) but after hearing that the race course changed from last year with more single track to start, I decided to start near the back of the first wave.  

As for the race itself, I was really proud of my skills in the first hour. I was able to get over several obstacles that other guys were struggling on. I have no idea how I was able to manage the roots and technical climbs. My legs were feeling good. I didn't have any falls but near the middle/end, I certainly got more tired and couldn't get through obstacles and had to quickly unclip and hike a bike over the obstacle. There were purple directional arrows for the whole course but several athletes went off course in the first hour and since I was following the group, we had to turn around and backtrack. At that point, I realized that the new course (somewhat reversed from last year) was a bit confusing with all the arrows and signs. Since both the whole and half started together and had a similar course, there were athletes going all different directions and it was very confusing. 

Around 2 hours into the event, I came across two signs "Parkway" and "East Main Loop." At this point I was by myself and wasn't sure where to go. Last year we did the Parkway first and finished with the East Main loop but even though the course was somewhat reversed, I wasn't sure where to go. My gut said go straight because prior to those signs, there was a sign that said "course split ahead." Right after I passed the parkway sign, I saw a purple arrow so I thought I was going the right way. I even saw tire tracks in the mud so I figured others had gone this way. After 2 miles of riding, I came across a group of riders that I had seen early on in the race and they were coming from another direction. I asked them if they went the East Main Loop and they said yes. So I did an extra 2 miles but missed 1.76 miles. I continued on the course with relief that I was actually back on the course but I couldn't shake the fact that I had missed some of the course. For the next 23 miles and 2:26 hrs, I couldn't stop thinking about this mistake and what I should do. I went through several scenarios but what was interesting is that the scenarios changed depending on where I was on the course. I decided I would just finish the race and get a DQ when I was in the back part of the course. It was super mudy and the trail was not well groomed and I was getting frustrated and tired. But then when I would get to an easier section, I decided that I would make up the part I missed. It wasn't about awards or overall placement but I wouldn't be able to be ok with the fact that I knew I missed some of the course. Even if it was not my fault, I new I did it and I didn't want to finish the race with that on my mind. 

The only problem was that I wasn't sure where I would be able to get back on the course to where I missed the turn. As I was nearing the parking lot, I spotted the enterance to the main loop where Karel and I rode the day before so I got myself off course and did the 1.76 mile loop that I missed. It was very technical and I was so tired at this point so I had to walk my bike a lot. My detour to re-ride the route I missed took me 20 minutes and it was three miles. So that was over 7 miles extra that I did on the course. After I finished the loop, I felt relieved knowing I did it all. I thought I was nearing the finish but I still had 4.5 miles and 31 minutes to go. Ugh, part of me just wanted this to be overwith as I was feeling so many different emotions. But I kept my mind calm by just focusing on having a solid training day and doing what I felt was the right thing. 

I finished with 51 miles in the 43 mile course and rode for almost 5.5 hours. It was a long day but I would say, a productive one to have that much time on technical terrain - and in muddy conditions. 

After I crossed the finish line, Karel came hobbling over to me and I thought that his back was bothering him (which is usual) but then he told me that he had several falls. The first was hitting his knee when he fell on a tight turn. This also caused him to hurt his left thumb. Then he had a few more slips on wet roots but just when he thought things were going better, he made a tight turn off a bridge (none of the bridges had chicken netting which helps with traction when wood is wet/damp) and the bike slipped out from under him and he banged his right hip really hard. He was on the ground for over 3 minutes in tremendous pain. He still had a little over 10 miles left in the race so he continued riding but at that point, he was hurting, frustrated and just ready for it all to be overwith. He also experienced confusion with the arrows and at the results, the placees were inaccurate as so many people did not complete the entire course. 

Soon after I finished, they were announcing the results and they called my name for winning the 40-49 age group. There were only 7 females who did the whole. The first place lady likely didn't complete the course as she wasn't at the results and she rode almost 80 minutes faster than me (and beat Karel) so since she didn't show up, the announced me as overall female. I recieved a hydration pack and a Whole Enchilada (which had meat in it so I packed it up in a to-go box for Karel). 

I was speaking to the 2nd place female and she told me that she also found the course to be confusing. I told her my situation with the course and although I did complete the entire course, I still don't feel right for winning the event. 

The girl who was 2nd overall is in the background with her husband. I found her on Facebook and sent her a message that I would like her to get the hydration pack as her award for being the first overall female. 

Well, it was a muddy, fun, crazy, adventurous, unpredictable day of racing. These situations are tough and many athletes have been in them. While you are told that you are responsible for knowing the course, it's also important for the race director to have correct signage to keep you safe and on course. Instead of putting blame on the race director or feeling upset about your mistakes, the best thing you can do is admit if you cut the course by accident and when in doubt, make up what you missed. This way you finish what you intended to start AND you get in a bit more time doing what you love. Always race with integrity. Remember, for most of us, this is a hobby. 

I drove home to let Karel relax a bit from his crashes. He was in a lot of pain. He felt a bit better after some ice cream and he is feeling a bit better today (no worse) so hopefully he will feel better as the week goes on. 

Are nutrition apps helpful or harmful?

In a world where there is so much technology to assist people in living a healthy lifestyle, you may consider a nutrition app like MyFitnesspal or a fitness tracker like Fitbit to help with eating and exercise habits. While your initial intention may not start out harmful, if you struggle with your relationship with food or body, an app may turn into an obsessive habit that encourages you to undereat and/or overexercise. According to a recent study, nutrition and fitness apps can cause unintended negative consequences such as fixation on numbers, rigid dieting, obsession, app dependency, high sense of achievement, extreme negative emotions, motivation from negative messages and excess competition.

When a person has a healthy relationship with food and the body, using technology to track food or exercise should not harm mental or physical health. But in our weight-loss obsessed society, it can be difficult to maintain a healthy relationship with food and the body.

How can you tell if a nutrition app is harmful to your health? Here are a few tips: 

• You have become obsessive about tracking what you eat.
• You categorized foods as good vs. bad based on calories or grams.
• Eating has become a game of trying to keep numbers as low as possible.
• You feel proud when you receive a badge of hitting a certain milestone.
• Viewing the app leaves you feeling anxious, depressed, ashamed or guilty. 

Before using technology to help with your eating and exercising, ask yourself the following questions: 

• What's my motivation for tracking? Am I focused on eating enough or worried about eating too much?
• Do you rely on the tracker to tell you what and how much to eat? 
• Do you make eating decisions based on an app?
• Do you feel the need to log everything that you eat? 
• Do you feel anxious if you aren't able to log a certain food?
• How do you feel on the days when you don't meet your goals?
• Do you use exercise as a way to compensate for something you ate (or to be able to eat certain foods)?

Using any form of tech should be fun, positive and health promoting. If you've found yourself obsessed with counting calories or grams and trying to make up for food with exercise, it's time to stop letting an app control how you eat and exercise. Diet culture has normalized the behavior of tracking but humans are not meant to track food in order to live.

A quick trip to Charleston, SC

 

We only had two full days in Charleston, SC so we brought our gravel bikes to ride in Francis Marion National Forest. I used routes from the Swamp Fox Gravel Fondo Race. 

I was looking forward to this trip for a few reasons. The first was to explore a different style of gravel riding - flat roads. The second was to enjoy different scenery for a mental boost. The third reason - which was the main reason for our trip, was to take advantage of a promotion that I purchased last year from Blue Green Vacations. For $229 I received a 3-night/4 day stay at a Blue Green Vacation Location of my choice. And for an additional 40,000 Choice Hotel Points, $25 Amex Gift card and $100 Visa Gift card, Karel and I would need to sit through a 2-hour presentation. Karel was not thrilled about having to sit through a sales pitch for Blue Green Vacations but since I'm getting into travel hacking, I felt like I could "sell" Karel on this trip by throwing in some gravel riding. Originally we were going to participate in the Swamp Fox Gravel Fondo Race but the race filled up before I had a chance to register. Since we already had the dates and hotel booked, we decided to take advantage of a short getaway. 

After a morning swim and lifting session at Furman, we packed up the car and hit the road around 12:30pm. It was an easy 3.5 hour drive to Charleston, SC. Karel did all the driving and I worked on Training Peaks in the car. Campy got to enjoy two cat-free nights at my moms house. It's been challenging for Campy as he is showing some siginficant signs of cognitive decline (doggy dementia) so he is much more anxious and confused. It was good for him to be at my moms so that he didn't have to stress about a cat approaching him while he was sleeping. After arriving to the Hampton Inn at Patriots Point, we unloaded the car, checked in to our room (BlueGreen handled the reservation) and went for a short 3 mile run to move some blood. We were both feeling tired and stiff from sitting in the car so it was nice to shake out. We ate dinner at Verde which was delicious. We both got the Greek salad - Karel had chicken and I had tofu on it. 

Prior to leaving, I received the sample pack that I purchased from TORQ nutrition. After 17 years of dialing in my fueling for long distance triathlons, it’s been a bit of a learning curve to figure out the best way to fuel and hydrate for off-road riding. With that said, I’m still prioritizing liquid calories to meet my hydration and energy needs, but also consuming more solid food, gels and chews as the demands are very different when the intensity is higher, limited refill stops, the unpredictable terrain and I don’t have to run off the bike in a gravel or MTB event. I also really enjoy trying out new products to recommend for athletes. I really liked the nutrition profile and ingredients of the Torq products and the variety of flavors. 

I was hoping that we could escape the cold in Charleston but we only had one warm day, on Friday. The weather difference could not have been more extreme - on Thursday we started the ride at 9am and it was 30 degrees. On Friday at 9am it was nearing 70 degrees. But Friday was windy!

We did the 53 mile (race) loop on Friday and it was nice to experience the flat roads. Karel's back was really bothering him (he has two discs that are slipped/bulging) so he wasn't feeling too good. It was a good 3ish hour ride. We had to quickly get back to the hotel to change before our 2pm BlueGreen Vacation presentation in downtown Charleston so I ordered lunch from the Pickled Palate. The place was super cute - I wish we could have eaten at the establishment but we had to get the order to go. Karel got the Cuban and I got the Vegan (no pickles, add provolone). It was delicious. We arrived to downtown Charlotte around 1:45pm and parked the car on a side street. The town was super cute but it was really busy. 

We survived the presentation - which was only an hour, followed by a short discussion with an individual sales rep. After we declined, we received our gifts. They weren't pushy to sell us the packages which was nice. I could see how this type of vacation rental would work for some people but it doesn't fit our style of travel (which is to travel to race). 

We walked through the market and then Karel got some ice cream from the Charleston Candy Company. He got key lime, rasberry and chocolate. I had a few bites and it was delicious (I prefer bready type stuff over ice cream, cake and cookies). 

Our good friends Kathleen and Don live in Charleston so we met up for dinner at 6pm on Thursday. I was so excited for the restaurant that Kathleen suggested. We love trying international cuisine. We ate at Malika and it was incredible. So much flavor! We started off with appetizers - Dahi Puri and Chaat Papri. 

For the entree, we each got a version of the Thali. Don, Kathleen and I had the vegetarian options and Karel got chicken and Aloo Gobi. I had Paneer Tikka Masala and Palak Paneer. It was SO good! 

On Friday we woke up around 6am and had breakfast in the hotel lobby at 7am. Karel had eggs, toast and oatmeal and I had a waffle and eggs. 

Karel never travels without his Nespresso machine. 

We planned on riding the 100 mile route but had a shorter version as plan B (~83 miles) depending on how the ride was going. It was a beautiful day - in the low 70s but super windy. The flat roads were really tough for us as there was no opportunity to coast. It was a big difference from our riding near/in the mountains. We much prefer hilly routes - although hills can be challenging to climb, at least you get to recover on the downhills. We had to include several breaks to stretch our back and hips throughout the ride. We rode pretty strong, each taking pulls. The gravel was mixed - chunky, loose and soft and there were some sections that were filled with deep holes. It was an adventure and I found myself getting frustrated by all the elements. Thankfully I was able to get out of my funk thanks to Karel giving me a bit of a pep talk. 

Karel's back bothered him but a little less than the day prior. He wasn't in the mood to run off the bike and while I was super exhausted from our almost 5 hour ride, I talked myself into a short out and back run. Surprisingly, I felt really good running! 

As for nutrition for the long ride/run on Friday, I consumed:

Pre workout:
1 waffle (360 calories) w/ syrup (100 calories), JIFF packet (110 calories), 2 butters (140 calories) = 650 calories
Scoop of eggs = 120 calories
Total = 770 calories (+ cup of coffee and water)

During the 82 mile, 4:44 ride:
1.5 L USWE pack w/ 5 scoops Never Second Berry (600 calories)
1 TORQ chew bar (120 calories)
1 TORQ gel (120 calories)
1 TORQ hydration (120 calories) in 26 ounce water
1 bottle water (26 ounce)
Total: 960 calories, 102 ounces

During 2 mile, 15:30 min run:
~TORQ hydration in a 10 ounce flask (probably consumed ~30 calories and 5 ounce water)

We enjoyed the change in riding conditions and all of the restaurants but we still love our roads, people and towns in and around Greenville, SC.

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How to indulge without the guilt

 

What's your favorite indulgence? I'm indifferent to ice cream, chocolate, cakes and cookies but when it comes to cinnamon rolls, banana bread or soft salty pretzels, I can't resist. 

There's nothing wrong with having a comfort food. A comfort food is something that makes you feel good - it brings you comfort. Comfort foods have a strong psychological link - reducing loneliness, improving mood and possibly connecting you with childhood memories.

Interestingly, comfort foods aren't connected only to emotions. For many, comfort foods are consumed because you feel you deserve a treat. Or, perhaps it's because you survived a long day or accomplished a physical feat. Maybe it's because you are celebrating a special occasion or having fun with friends. And sometimes comfort foods are turned to out of habit - without any rhyme or reason.  

Sadly, comfort foods don't always bring positive emotions - sometimes they bring great shame, anxiety and guilt.

Learning how to set intentions, recognize habits and eat attentively can be a life-changing experience when it comes to comfort foods. 

Here are a few tips to help you indulge responsibly: 

1. Before you indulge, ask yourself where your desire is coming from. Pay attention to your mood, the thoughts in your head and any other feelings before eating. This will allow you to make a conscious decision about what you should eat (and/or if you need to indulge).

• Are you physically tired or in need of a pick-me-up?
• Are you stressed?
• Are you depressed, anxious or frustrated?
• Are you upset or lonely?
• Do you feel physically hungry?
• Do you not feel satisfied from a previous meal/snack?

2. Indulging should be an enjoyable, guilt-free process. Indulging should not make you feel bad about yourself (or your body). To avoid mindless, anxiety-provoking or emotional eating, create structure to your treat. 

• Don't eat out of the bag/jar/carton.
• Portion your treat in an amount that will leave you satisfied and not stuffed.
• Eat sitting down in a quiet setting without distractions.
• Do not indulge if you have skipped meals (or snacks), gone long hours without eating or indulge because you are starving.

3. Make it a special moment. Choose homemade over store bought. Go out for ice cream instead of lounging on the couch with a bowl of ice cream from the freezer. Bake dessert from scratch. All of these strategies make indulging a special experience. 

• Take a few deep breaths before you eat. You should feel relaxed and calm. 
• Look at your treat. Smell the food. Notice your surroundings. 
• When you take the first bite, make it a small bite. Be sure to taste the flavor and feel the texture in your mouth. 
• Eat with silverware (not with your hands). 
• Put the spoon or fork down between bites and take a large sip of water.

4. A few extra tips

• The first bite is always the best. You will likely be more than satisfied before the dish is fully consumed.
• Don't worry about wasting food. Save the rest for another time. 
• Always pay attention to what you are eating so you are eating mindfully and intuitively. 

Your body is not an object

 

As an athlete, you may not realize how much your thoughts influence your actions. 

How you think about your body matters.

As I begin a new style of training for my upcoming events, I am focused on two things from my body - strength and health. But well before I decided to take on the new challenge of XTRI (think Ironman distance but more extreme weather conditions, elevation and terrain), I've always focused on developing a strong body in motion.

In our body image and appearance obsessed culture that has encouraged us to place too much importance on how we look, I want to make it clear that a 'strong' body is NOT a look. Strength is something you feel. It's an action. It's not a look, a size, shape or number. The reason for this is because your body is functional....it's not an object. 

When you think about or see your body and your mind immediately focuses on your flaws, what you wish looked differently or what you feel you need to fix, you are objectifying yourself. You are looking at your body as an object that you need to shape, tone, smooth out or fix. The next time you find yourself body-bashing, swap out the word "smaller/leaner/skinnier/defined" with "stronger." And remember, strength is not a look. Instead of trying to achieve a 'smaller' body (or body part), replace it with working toward a 'stronger' body or body part. Immediately, you should notice a difference in how you think and feel about your body, food and exercise.

Suddenly, your view towards your body should start turning more positive because you are seeing your body as something functional, and not as an object. A strong body needs nourishment, fuel, hydration, sleep, recovery and self-care.
A strong body is healthy. 

A strong body is resilient.
And strong, healthy bodies come in all shapes and sizes.

Treat your body with respect and be proud of your strong body in motion. 

SEG Sumter Gravel Race and long workout fueling

I was really looking forward to my Saturday workout. A long ride followed by a brick run. I hadn't ridden with a group in a few weeks so I was really excited to join my friends for their 80-mile route. 

Karel participated in the South East Gravel Battle of Sumter Forest Race. This race was his first gravel race of many this year. Karel is preparing for the Oregon Trail Gravel Grinder 5-day stage race in June so every race prior is a learning opportunity. Karel spent much of Friday tinkering with his bike to get it race ready. Karel's race started at 9am and I left for my ride around 8am. 

Although I had a great ride, Karel's race didn't go as well. He experienced an issue with his tubeless valve that got loose in the first gravel section of the ride. While he was able to fix it within a few minutes, he was dead last as the pack of riders flew by him with the downhill start. The gravel conditions are super rough to start this race and the valve must have bounced itself out of the hole. Instead of turning around and calling it a day, Karel time trialed the rest of the race with another guy - averaging around 20mph for nearly 60+ miles. Karel experienced some cramps (which is commmon for him with his back/hip issues) near the end so he had to drop back and managed to pedal his way across the finish line, completed the 72 mile event in 3 hours and 47 minutes. He was happy with a solid training day. 

I finished off my ride with a 5-ish mile run. I was only planning 30-minutes but I felt really good off the bike. Here's a recap of my ride as well as the nutrition I consumed throughout my workout. 

Pre workout:

2 waffles, peanut butter, syrup, vanilla yogurt. Water. Cup of coffee.

Total: ~400 calories, 16 ounce fluid

Bike:

2 x 26 ounce bottles each with 90g Flow.

1 x 26 ounce bottle Infinit

6 power bar chews

Total: 78 ounce fluid, ~1100 calories.

Run:

1 x 10 ounce flask with 3/4 scoop Never Second C30

1 x 10 ounce flask with water

Total: 20 ounce fluid, 100 calories.

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Body Image and Vacation

Trigger warning. This post talks about dieting, weight and body image.

You may have noticed that your wardrobe changes from season to season. Warm weather often means less or lighter clothing compared to the layers that keep you warm in the winter. Although we are still a few months away from summer, it's worth the discussion of how your body image impacts a warm weather getaway.

If you struggle with body image issues, you may find yourself hyper aware of your body in anticipation for your upcoming vacation. You may fear wearing a swimsuit or having your photo taken. You may worry about systemic fatphobia issues during travel and begin to internalize messages that your body isn't good enough. You may begin to "body check" things like your weight, size or shape. You may suddenly begin to compare yourself to other people, likely making you feel inadequate. Anytime you feel heightened awareness of your body, you may feel the urge to diet or overexercise in order to change the way that you look.

The truth is that many people deal with body image issues before and during a vacation. If you can identify, you are not alone. However, while you may not be able to fully change your relationship with your body before your next vacation, you can prepare in a way that fosters a better relationship with your body.

• Packing - You deserve to wear clothes that you feel most comfortable in and work for the climate of your vacation and the types of activities that you will be partaking in during your trip. It's best to pack a few different options - some with a looser fit and some that fit you just right - so you can decide the best option for your "today" body. Dress in a way that makes you feel good, not how you think those clothing items make your body look.
  
  
• Prepare for triggers - Recognize the possible triggers that may cause you to experience body image issues. For example, when trying on clothing, shop for your today body. The body you have right now deserves to be properly dressed in clothes that make you feel good. Don't focus on the size but instead, what feels best on your body. Don't assign meaning to any numbers. It doesn't tell you anything about who you are as a person. You may want to avoid social media for a few weeks if you find that comparing yourself to others triggers negative body image issues.
  
  
• Nobody cares - That bully in your head may never go away so you need to actively fight those negative body thoughts. The truth is that the important people in your life support you and care about you. They want you to be happy. As for everyone else, they don't care and they don't matter. Let go of what you think other people think about your body.
  
  
• Be in the moment - Don't miss out on the fun events with friends and family because you hate the way that you look. Hating the way you look takes away the energy you have to make memories. Be proud of your body and what it allows you to do. A vacation is a special time, not a time to fuel your insecurities. Don't regret the moments and memories that you can experience now.
  
  
• Boost your self-esteem - Society has taught us to hold onto an (unrealistic) idea of what we should look like and when our self-image doesn't match the standard, we feel the need to fix the parts that don't measure up. Having a body that you are proud of is an ongoing process but you shouldn't let your now body hold you back from enjoying a vacation and the people around you.

How to fuel for triathlon race day

Preparing for a triathlon is much more than registering for a race and training to improve fitness. Sport nutrition plays an important role in race day readiness. Whether you are traveling to compete in a full distance triathlon or participating in a local sprint triathlon, dialing in your race day nutrition is key.How you fuel during a race primarily depends on the duration of the event, the weather and your racing intensity. No matter your experience, proper fueling will help you maximize your performance without compromising your health.

While you may be able to get away with a haphazard sport nutrition strategies (or not fueling at all) during your workouts, an enjoyable race day means avoiding these common performance limiters - extreme fatigue, cramping, dehydration, gastrointestinal issues.

Because proper sport nutrition should be part of your training and not something you only do a few times per month (or in the two weeks before your race), I'm providing some easy 'get started' tips to help you dial in your sport nutrition for race day.

If you would like to try out new products, consider ordering from The Feed, where you can order single servings of a wide variety of sport nutrition products.  

Xterra South Africa Race Recap

 

We had a really great night of sleep. There was something special about this race course that had us both really excited to race. With this being only my third Xterra event (previously Xterra Czech in August and Xterra World Championship in Molveno in October), I continue to feel a little nervous about the start of the bike and I worry about holding up other riders behind me on single track. But I'm learning to just focus on my own race. The biggest confidence booster was knowing that we had ridden the entire bike course and I was able to safely get through everything. It was not overly hilly (~2000 feet) and it flowed really well. There was a legit rock garden and several fun obstacles to go over. The race director gave the option for those who didn't feel comfortable in the rock garden could go the "chicken" route which was around 4K longer. 

After we ate our pre-race meal, we double checked our gear, loaded the car and left our Airbnb around 6:15am and arrived to the venue around 6:45am. We parked in a grassy field and rode our bikes to the Elgin Valley Country Club. 

The air was much cooler than the past few days (in the upper 60s) and there was a bit of mist. We were thankful it wasn't raining as we wanted to really enjoy the course and all of the technical elements. The race field was relatively small but with the full and sprint distance along with relays, there was a lot of good energy. 

Shortly after we arrived we got word that the swim would be non wetsuit legal. I made the mistake of having my calf sleeves on (as I expected it to be wetsuit legal) so after setting up my transition area, I needed to go back and take off my calf sleeves and put my compression socks by my shoes. I had prepared for both scenarios before packing my transition bag. I hung my helmet on my bars but in future races, I will put it on the ground so that I put it on first before putting on my shoes. Karel and I both used our USWE hydration packs. I used 3 scoops Berry C30 from Never Second and Karel used 1 packet C90 (citrus). 

The race started at 8am. After the pre-race briefing, we lined up near the front. It was a mass start and a two loop swim with a short run between each loop. The water was the perfect temperature around 73 degrees. Xterra uses World Triathlon rules so with this race being a 1500 meter swim, it's considered "short course" so the water temp is different compared to long course. 

I wore my light tint Roka goggles since the water was dark and the sky was cloudy. I found myself near the back of the front group and swam alongside another girl for the entire swim. There weren't a lot of ladies so I wasn't sure how the competition would be but my focus was on giving myself and being as competitive as I could. I'm still learning how to race Xterra and I know my off road skills are still a work in progress. At least in the water I am comfortable. 

I swam the 1500 meter course (~1731 yards per my Garmin) in 25:45 minutes. Karel swam 27:01 (he had 1622 yards on his watch). I felt like I had a good transition and made my way out on the bike, excited for the ride. With 80% single track I was really looking forward to the bike course. 

Karel loved the bike course. It was exactly what he likes when riding off road. He felt really strong and he was able to ride really well, feeling competitive throughout the 28K course. The course was broken into two segments - a long loop and a short loop. The long loop had the rock garden. I was passed by Karel in the first climb (switchbacks) and I passed the girl that I swam with but she later passed me and I never saw her again. I wasn't passed by any other females. I made a few mistakes throughout the course which caused me to unclip and stop but they were more because I was tired. Although riding on the sand is still new for me and I'm still working on my tight turns. There was a little rain near the end of the bike but it felt really refreshing. The weather was absolutely perfect in the low 70s. The nice thing about this course is that even the Jeep trails were technical so it kept us engaged the entire time. It was so much fun and I didn't want the bike course to end. 
Karel rode the 17.8 miles in 1:32 and I finished in 1:51.27. 

After putting on my Hoka trail shoes and putting my Nathan 10 ounce flask in my trikit pocket (we each had 1 x 10 ounce flask with 1 scoop C30 from NeverSecond), I grabbed my hat and sunglasses and headed out on the run. I usually don't wear sunglasses when I run on the trails but I grabbed them just in case as I wasn't sure what the run course would be like. 

The 6.3 mile run course had ~1000 feet of elevation gain and it was everything that I could have dreamed of in a run course. We ran in sand, up and down rocky trails, crossed over wooden bridges and even "ran" in a creek. 

As you can see from the pic, the creek was about waist high in certain sections. I opted to "swim" through the creek. It was fresh and clean. It was so much fun. After we exited the run, we went through a beautiful forest that felt like a jungle. I was able to run really well and stay really strong throughout the run. I wasn't sure what place I was in but I wanted to give my best all the way to the finish line. 

This course was everything that I imagined Xterra racing would be. To be honest, we have been a bit dissapointed in the past Xterra races that we've experienced in that a lot of the bike courses are steep and on Jeep trails with just a little single track. This was a legit bike course and the run was true trail running. I couldn't stop smiling. Karel ran the 6.3 miles in 48:17 and he was able to pass one guy near the end, who he had been battling with throughout the run. I ran 56:49. As I was nearing the finish, I heard that I was the 4th female. A bit bummed to miss out on the overall podium but really proud of my finish. I felt like I was really racing and I had so much fun. 

Marni: 4th overall female, 1st age group - 3:18.5
Karel: 7th overall male, 1st age group - 2:50.45
Full results HERE.

As we were waiting for the awards, we had a nice meal. There was no food after the race, just water and a sport drink in cups. You could buy beer or water and there were several food trucks. We also ran into Richard Murray and Rachel Klamer - two triathlon Olympians and the nicest people. We talked for a while and enjoyed their company. 

Karel had a burger and I had a delicious vegan wrap. I was surprised to see so many vegetarian/vegan food options. Although I would have been just fine with some french fries and pizza ;) 

Karel and I both won our age groups and qualified for the 2023 Xterra World Championship in Molveno, Italy but we turned down our slots since we planned other events in August/September. 

We highly recommend Xterra South Africa. We loved the nature, the scenery, the food, the people and the course. Everyone was so friendly and nice. 

Skeleton Gorge Hike - Cape Town

 

After a lot of sitting and no exercise for five days, I was searching for something adventurous that we could do for our last day in South Africa. As we were flying back to Cape Town from Johannesburg, I was searching for run routes in Cape Town. I really wanted to visit the Botanical Gardens so when I came across a hike description inside the gardens, I knew this would be perfect for us. 

"The Skeleton Gorge is a moderate hike with a steep ascent from the start to the end and a couple of tricky climbs (on the way down) over rocks and boulders."

We took an uber from the Cape Town airport to our hotel (Best Western) and arrived just before 11pm on Friday evening. We collected our suitcases that we dropped off on Monday morning before we left for our Safari and kept the bikes in the luggage storage. We also paid $30 for a late checkout (6pm) since our flight back to the US was not leaving until 10pm on Saturday. The staff was incredibly nice and the hotel had a mediterrean vibe to it. 

We were pretty tired when we arrived to our room as we had been up since 5am for our 3-hour Safari. Plus a 5 hour drive, 2 hour flight.....we were ready for bed. 

We slept as late as we could but woke up to rainy and windy conditions. I was a bit bummed as I had planned the hike for us so we were hopeful it would pass. 

We had breakfast at the hotel (which was included in the room rate) and it was amazing. So much fresh fruit! We worked on the computer for a bit and then around 9am we decided to take the chance and go to the gardens as the rain had stopped. 

We got an Uber to take us the 6 miles to the gardens. We were told by many people to take the Ubers instead of Taxi as they are more reliable and safe. Well, a few miles later, we we pulled over by the police. 

We learned that many uber drivers do not have the permits to drive but they can still register with the Uber app. When we were pulled over, the cop nicely explained this to us and told us that the drivers car would be impounded. We opted to walk the mile to the gardens instea of having the police drive us. It was a strange situation that left us with mixed emotions. On one hand we were shocked that Uber drivers could be registered with the app despite not having permits but we were also sad for the driver. During our driver, we learned that this driver is from Congo and works for a few months before traveling back to his home country to visit his family. I'm sure he knew what he was doing was wrong but he likely did not have many other options for work. We also learned from other locals that there's a lot of coropution with the government and the president which makes many situations unfair for the locals. 

Around 10am we arrived to the gardens and paid R210 (~$11) per person to enter. If you love plants and nature, I highly suggest visiting this place. "Kirstenbosch National Botanical Garden is acclaimed as one of the great botanic gardens of the world." You could spend at least a full day exploring the grounds and then more time hiking on the trails. 

We started our hike and within a few minutes, we knew this would be an adventure. This was the craziest hikes we have ever done and it was absolutely perfect for us. It was more like an obstacle course. The trail wasn't too busy when we were hiking as the cloudy/rainy weather likely worked in our favor but the downside was that the conditions were not ideal for us to keep hiking past the sandy lake on top of the mountain. We got in around 4 miles round trip and it was the most fun we have ever had hiking. 

Here's a video of our adventure. 

After returning back from the hike, I was a bit nervous to get another uber but thankfully, this guy had a permit. There was no way to know if a driver had a permit as we never saw any cars with the Uber sticker on the car but this driver explained the situation to us after we told him what happened to us earlier that morning. 

After warming up from being wet and cold, we walked a mile through the Company’s Garden and several busy streets to eat lunch at BAR DE TAPAS LA PARADA. The restaurant was in a great location as we walked through many interesting streets filled with bars, restaurants and shops. Karel had a chicken burger and I had a Mediterranean salad with potato wedges. It was delicious.

We then walked through the streets to check out the local scenes (trying not to get blown away with the extreme 50+ mph winds) and went back to our hotel at 4:30pm. We were hoping to get some work done before heading to the airport at 6pm but it was load shedding so the internet wasn’t working.

We had a great conversation with the (complimentary free) hotel shuttle driver who drove us to the airport at 6pm. We arrived a bit early to the airport so the kiosk was closed but we were first in line to check in. It was good that we arrived early as there was a long line for customs to leave Cape Town and to go back to the US. We then spent some time in the lounge to get some work done before a 16 hour flight back to ATL.

And now our trip to South Africa comes to an end. We enjoyed our two weeks in this incredible and interesting country. It was another life changing race cation including three things that we love: cycling in new places, learning about the local culture and exploring nature.
Thanks for following along.

Panorama Route Tour

 

We weren't excited about sitting in a vehicle for 8 hours on day 3 of our 4-day Safari package but it turned out to be an incredible experience to see the breathtaking sights of this part of South Africa. 

It was nice to sleep in until 630 am. Throughout the night there was a lot of rain. At 7:30am we had a cold breakfast. There was the option for a hot item on the menu but the cold food options were enough. We enjoyed fruit, yogurt, granola and banana bread.

At 9am, 8 of us boarded the van for the panoramic tour. I had seen pics online but we were amazed by each spot on the tour. Our driver took us to each stop on the tour, deciding which spot to see based on the weather. It was a cloudy, cool and slightly rainy day but thankfully we were able to see a lot. 

The first stop was Lisbon falls. 


Then Berlin falls.



We then went to Blyde River Canyon Potholes, which was incredible. The nature was so amazing here.

We then went to Blyde River Canyon Three Rondavels. This lookout point was one of my favorites.


At each location there were many vendors selling local items for souvenirs. While each vendor had similar items, each wanted to negotiate the prices (which were already very affordable) to make the sale. We got a few items.

In my opinion, the vendors at the potholes and Rondavel had the best selection of local items.

Each location on the panorama tour had bathrooms. As part of our Safari package, our driver covered the costs for every entrance fee.

Next we went to Gods Window but unfortunately it was too foggy to see anything.

With that being the end of our panorama tour (~4 hours) we finished the tour with an incredible African lunch at the Garden Shed Restaurant. I got the vegetarian curry and Karel got the beef curry. We had so many great conversations with our European friends throughout lunch.



We then returned back to the lodge. I went for a dip in the pool and Karel ventured out of our gated lodge for a run (although he said this was the first time he didn’t feel safe running outside).

If you are in staying in or near Hazyview or Kruger National Park, I highly suggest seeing some of the sights on the Panorama Route Tour. Blyde River Canyons should be on the top of your list to see. If you are adventurous and active, you can also look into hiking there. I imagine the sights can get rather busy so we were lucky that the weather wasn't ideal, which helped so that there weren't many crowds. 

South Africa SAFARI TOUR

In October, I booked a 4-day Safari tour with Safari with us for $500 a person. With this being non-peak season and summer, the Safari rates were much lower than in peak season and the cooler/dry climate. The Safari package included a late day safari, full day safari and add-on safari, in addition to a full day Panoramic tour. Lodging was also included. The package also included all breakfast and dinner meals, transportation to/from Johannesburg airport (~5 hours away) and entry into Kruger National Park. 

We were picked up at our hotel around 6am and transported to the airport where we met up with 9 other individuals. Interestingly, the other individuals (all from Europe) purchased their Safari packages with different companies so I am assuming the companies partner together. Everyone was really nice and we enjoyed getting to know everyone over the 4 days. We slept on and off throughout the 5 hour drive and had one bathroom stop around 3 hours in. We arrived to the Krugar Safari Lodge a little after 12pm and signed some paperwork before checking in to our rooms. We ate lunch at the lodge restaurant and I was happy to see so many vegetarian options (with soy-based products for protein). We then took a dip in the pool to cool off as it was in the upper 80's. 

We were very happy with our accomodations as we didn't need anything luxurious for our stay as we were here for the Safari. However, the downside to our accomodation was the location. It was a gated lodge and we were advised not to leave due to safety. One day Karel ventured out for a run and he said it was the first time since we arrived to South Africa that he didn't feel safe exercising outside. The lodge did have some activities like a playground, giant chess game, pool, outdoor patio and large restaurant/seating area but that was about it for staying active. The other downside was not having any access to food or other items to purchase. Thankfully, one of the workers at the lodge took me and Karel to the nearby grocery store so that I could get sunscreen and bugspray, as well as a few big bottles of water. 

Our room was plenty big. We had a queen size bed along with two twin beds. We also had a full bathroom, AC, TV, mini fridge and lots of space. We slept great and loved the decor of our room. 

Around 3pm it was finally time for our Safari. I didn't really know what to expect but I felt flooded with emotions. I had wanted to do a Safari for a very long time and it was finally happening. 

The location of our lodge was ~40 minutes away from Kruger National Park so it took some time to get to the enterance but the nice thing was seeing more sights and people to and from the park. It was a stark contrast of scenery going from a town to a National Park. 

Kruger National Park is the largest National Park in South Africa. According to Britanica "The park, with an area of 7,523 square miles (19,485 square km), is about 200 miles (320 km) long and 25 to 50 miles (40 to 80 km) wide. The area has a generally flat terrain with low ranges of hills traversed by nearly 5,000 miles of paved and gravel roads. Vegetation varies from open veld to dense bush that includes mopane, acacia, marula, and baobab trees. Wildlife includes elephants, lions, leopards, cheetahs, buffalo, rhinoceroses, zebras, wildebeests, impalas, and numerous birds. Although six perennial rivers cross the park, droughts often make artificial watering necessary.

The first animal that I spotted was an elephant. We then saw giraffes, buffalo, rhino, impalas and zebra. For our first Safari, we saw a lot over 3 hours in the late afternoon. Our full day Safari on day two lasted from 5:30am until 4pm with a break for lunch. There are several restaurants within the park for bathrooms and food. The highlight of day two was seeing a pack of lions and a few cubs. We opted to pay for one additional morning safari on the last day and we we finally saw lions. The only animals that we didn't see where cheetahs and leopards. 

This was an experience of a lifetime to see the animals in their natural habitat. We saw old adults and babies and everything in between. Our guides were really knowledgable and we asked lots of questions. The birds were also fascinating and beautiful. The landscape was incredible. 

A successful Safari requires an experienced guide, a lot of eyes, sitting up high in an off-road vehicle, being patient and spending a lot of time driving around. I put together a video from our Safari experience. 

If you are planning a Safari, here are a few tips that I learned from our experience: 

• Don't tour by yourself in your car. Being with a group means more eyes to look for animals. Also, the touring trucks allow you to sit up high, which makes for easier viewing in the distance. 
• Use an experience guide. If you book a tour, you will get a guide. To improve your odds of seeing animals, the guides will often communicate to one another as to where certain animals are spotted (on specific roads/routes). The guides also know about the animals so they can answer your questions. 
• Allow at least 2 full days of Safari to improve your odds of seeing all the big 5 and so much more. Most Safaris will have one in the morning for a few hours (typically very early when the animals are most active as its cooler) and then late afternoon/early evening. You may also consider a few more early morning safari tours for 3-5 viewing experiences. I can tell you that seeing elephants and giraffes doesn't get old. It didn't matter how many we saw, each one made me wow. 
• Make sure to bring cash to tip your driver. 
• Wear light, breathable comfortable neutral clothes. We purchased Safari hats on Amazon before we left and they came in really handy for when we were driving (and it was windy) as well as for keeping the sun off our neck. Even though the Safari truck is covered, the sun is still warm from the sides of the vehicle. 
• Bring binoculars. You will spot many animals in the distance. 
• Bring your camera. Our cell phones worked great for capturing pictures. While it would have been nice to take more professional pictures while we were there, we were just fine with our phones. Nothing can erase the memories that we gained from the experience. 
• Bring sunscreen and bugspray. 
• Bring snacks and water. 

To finish off this recap, here are some pics of the delicious food that we consumed during our Safari tour. 

Up next.....breathtaking pictures from our Panoramic Tour.