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Enduradad
Posts:128
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| 04/25/2008 9:57 AM |
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Hmmmm?
Is Gatorade a performance enhancing drug? Is Red Bull? My twins asked me about that because they want me to buy Red Bull for their soccer tournament this weekend. My 19 yearold says I shouldn't do it because it sets a bad presidence??
CYA in <6mo. |
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IronScott
Posts:10
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| 04/25/2008 1:03 PM |
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ED,
Neither are performance enhancing drugs. GA has water, sodium, potassium. Red Bull contains caffeine. Is staying hydrated gives your soccer team an advantage then so be it. Here are two articles on that subject:
1)
You recently said that caffeine increases endurance; isn't it addicting?
Yes, but dependence on caffeine lasts only for a few days.
You are dependent on a chemical when you become sick from not being able to take it. When regular coffee drinkers are suddenly deprived of their morning fix, they may suffer from headaches, fatigue and depression and be unable to function at their usual level of efficiency.
Moderate use of coffee, tea or soft drinks with caffeine is not harmful to most people, but caffeine can make you shaky, raise blood pressure, cause irregular heart beats or interfere with sleep. If you have these symptoms and want to stop drinking caffeinated beverages, doctors recommend that you stop cold turkey at a time when you don't need to function at your best for a few days. The headaches, fatigue and depression should pass in a short time. Nobody should associate caffeine dependence or addiction, which is relatively harmless, with alcohol or nicotine dependence which have severe health consequences. Each year, misuse of alcohol causes more than 100,000 deaths in the United States and smoking causes more than 400,000 deaths.
2)
Getting a Caffeine Kick
Jennifer Hutchison reports on the ups and downs of caffeine
I am an addict. Caffeine is my drug of choice. I am one of those people who roll out of bed stumble half awake into the kitchen...... praying the coffee fairy (aka my husband) has left a fresh batch of java. I do enjoy the flavor of my morning coffee but honestly, it's the caffeine - I NEED it to wake up. Like 90% of Americans, I am one who must have some form of caffeine every day. Not only do I enjoy the lift caffeine provides in the wee hours before a morning workout, I am also an athlete who believes caffeine before and during my races provides a mental and physical boost to help me race my best.
As a sports dietitian, I am keenly aware of the potential for abuse and negative effects of using this internationally accepted pharmacological agent. I also am very familiar with the abundance of scientific literature supporting the use of caffeine as a viable ergogenic aid (performance enhancing substance). This month I thought I would share a review on this naturally occurring compound and offer suggestions and words of caution on its use.
Let’s face it … its a drug!
Caffeine is a drug from the methyl xanthine category. It is a naturally occurring compound that is found in the leaves, nuts and seeds of over 60 different plants across the globe. This stimulant is the most socially acceptable and widely used drug in the world.
According to the Center of Science in the Public Interest (CSPI), prior to 1997, caffeine was primarily added to sodas. CSPI thanks a little Austrian import called Red Bull (and the blind eye of the FDA) for opening the floodgates to US food and beverage markets. The “energy” drink industry (and subsequent energy food category…..ex: Snickers Charged) has exploded with new highly charged caffeine containing drinks sold to the masses. Since there are no labeling standards for caffeine, consumers have no idea how much they are consuming and this can be problematic for caffeine sensitive athletes.
The fact of the matter is caffeine is a performance enhancer for many athletes. Caffeine’s ergogenic claim to fame is being able to help reduce times in endurance events, time trials as well as allow athletes to train harder and longer. Clinically, caffeine has been shown to be an effective performance enhancement substance and was previously banned by the International Olympic Committee. Because of caffeine’s widespread use and the excessive amount needed to produce a positive drug test it was removed from the IOC list of banned substances in early 2004.
How does caffeine help improve performance?
It was thought that caffeine’s primary mode of action was its glycogen sparing effect by releasing free fatty acids into the blood stream to be used as fuel. Because of the abundance of fat stores (even in the leanest of athletes), this mode of action sounded the best. Sports scientist have debunked the glycogen sparing theory noting the sparing effect is significant only in the first 30 minutes of activity. So bottom line is caffeine is not the fat burning magic pill it once thought it was.
The next mode of action was believed to be related to caffeine’s ability to directly impact muscles fibers. This system is quite complex but basically it is saying caffeine allows muscle fibers to work harder producing more force and ultimately power. This makes sense and some athletes do say they have more productive sessions when caffeine is in there system.
The one mode of action that the sports science community agrees on is caffeine’s ability to stimulate the brain (central nervous system), which, in turn, can alter the perception of work or level of fatigue. Caffeine, for many, makes a workout or given effort “feel” easier thus allowing athletes the opportunity to push a bit harder.
Over the years, athletes have been warned that caffeine containing foods and beverages had a diuretic effect which could negatively impact performance. Excessive caffeine intake (> 475 mg) in the hours before or after a training bout may slightly increase urine output. However according to a study done by Lawrence Armstrong, caffeine when used in moderation does not promote dehydration.
Tips for responsible use of caffeine:
• Who should avoid caffeine? Children, older adults and folks with history of high blood pressure or cardiac problems to name a few. Also, individuals with history of migraine headaches, low bone density, irritable bowel syndrome or other gastric issues. Caffeine use can cause nausea, jitteriness, heart palpitations and sleep problems in sensitive individuals. Habitual users of larger daily doses of caffeine are at risk for high blood pressure and lower bone density.
• Use in moderation. A moderate dose of caffeine is considered 3 to 6 mg per kilogram body weight or less than 300-400 mg per day.
• Understand that the caffeine content can vary greatly from coffee bean to energy drinks to sports gels. There are no regulations that require manufacturers to list how much caffeine is in a product. Do some investigation. Look for the words: energy, extreme, invigorating, herbal lift, as these are a small sampling of the buzz words of the potential caffeine containing products. Check the ingredient label for any of the following: Coffee beans, tea leaves, cocoa, kola nut, guarana, yerba mate. A very entertaining and informative website with a large database of caffeine containing drinks can be found at www.energyfiend.com or check out the table at the end of this article.
• Limit caffeine use to morning or very early afternoon workouts. Caffeine dose peaks about 45 minutes after its consumed and has a half life ( the amount of time the initial dose is metabolized by half) of 4 to 6 hours. This means a 16 oz cup of coffee (~ 200 mg caffeine) consumed at 4 PM would leave ~ 100mg floating around in the system up to 10PM. This is the time when many weary triathletes are trying to wind down and go to sleep. Technically speaking, that 200 mg dose would not be completing cleared from your body until ~4AM.
• If experimenting with caffeine, try it in training. Keep notes in your training log of what, when and how much you are taking. Try the plan out in a lower priority race to see if you feel it helps.
• Specific protocols for caffeine use during endurance events do not exist because caffeine tolerance and metabolism varies so much between individuals. Through the trial and error process, an athlete must find the right balance of this stimulant. Many sports nutrition sources cite using 3 mg caffeine per pound (or 6 mg per kg) about 1 hour before the event to achieve the ergogenic boost. There have been some studies that have suggested benefits from smaller more frequent doses of 1 to 3 mg per kg body weight. Athletes should always strive for the lowest dose possible.
• During a race: Best to use smaller doses more frequently or wait until you feel you need the boost (ex: second lap of the bike or run) The best source, in my opinion, is using the caffeinated gels such as PowerGel (Tangerine & Double Expresso provide 50 mg caffeine per pack where as the other ones provide 25 mg) or even diluted cola.
• Prior to a race: Habitual caffeine users may benefit from cutting back on caffeine as little as 4 days out from the target event. I would advise tapering caffeine intake 7 to 10 days out from a key race as this will diminish any withdraw symptoms ( e.g. headaches) while you are trying to get your body and mind ready to race.
• Post race: Avoid rehydrating with caffeine containing drinks especially for finishes occurring in the late afternoon or evening. You don’t want the caffeine buzz to interfere with the much needed recovery sleep post race!
There is a line between responsible use and abuse of caffeine. The axiom if a little is good more is better is the furthest thing from the truth with this substance. Caffeine use is not for everyone. Bottom line is individuals vary greatly in the ability to tolerate and metabolize caffeine. This is why some people can drink a cup of coffee after dinner and have no difficulty sleeping where as others (myself included) are tossing and turning in bed after eating coffee ice cream!
The key is getting to know your tolerance level and learn when enough is enough!
Caffeine Content of Select Items Approx. amounts
Brewed coffee (8oz) 100 mg
Green & Black tea ( 8oz) 50 mg
Cola ( 12 oz) 30-50 mg
SoBe No Fear ( 16oz) 174 mg
Red Bull ( 8.3oz) 80 mg
Propel Invigorating Water ( 20 oz) 50 mg
PowerGel ( 41 gm pack)- chocolate 25 mg
PowerGel ( 41 gm)
double expresso, tangerine 50 mg
Jolt Gum- 1 stick 60 mg
Caffeine tablet ( NoDoz, Vivarin) 200 mg
Snickers Charged Bar 60 mg
Jennifer Hutchison, RD, CSSD is Board Certified as a Specialist in Sports Dietetics, a USA Triathlon Certified Level 3 Elite Coach. As a Registered Dietitian, Jennifer uses her academic training, certifications and “real world” experience to help fuel athletes worldwide. You can direct comments, questions or suggestions for further articles to Jennifer via email to eSportsRD@aol.com or go to www.IronCladCoaching.com . References available upon request.
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Iron Scott |
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pixie
Posts:43
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| 04/25/2008 1:24 PM |
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I guess I'VE had TOO much caffeine today because I was struck by some funny things in the those last 2 posts: the first post today from "ED," which we all know is short for Enduradad (and not for something else) asking about certain products being "performance enhancers" and the subsequent reply which started with "ED." Sorry, - it struck me as funny.
How is training going for everyone? I'm having a blast on the bike this year. Doing a lot more than last year, so I'm building a much better base. I ride to work two days a week, which not only provides great training, but also saves money on all the fuel I'm not using. But I've discovered I need a lot more caffeine on my commute days. The 5 a.m. wake-up call and the 22 miles to work really take a toll, esp. on Thursday after the previous days of biking, running and swimming. I've tried coffee and Red Bull, but the cafeine pills seem to work best.
I'm experiencing the same doubts as last year: how can I do the Ironman if I can't do the training. Like last year, if I do a "long" run on Saturday or Sunday, I'm unable to run more than 10-15 minutes on Tues. and Thurs. the following week. I know this is a problem only a mediocre middle distance swimmer would have. All you real bikers/runners have no idea of what I'm talking about - lucky you!!!
I'm still plugging away in training, but like last year, I'm waiting until September to actually register for GFT.
Take care, all!
Pixie |
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IronScott
Posts:10
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| 04/25/2008 3:52 PM |
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Leave it to Pixie to take the thread STRAIGHT SOUTH! :)
I'll share a coaching plan that was given to my son 2 months before his IM: Do your long workouts back-to-back IE Long Bike on Sat & Long Run on Sunday. Take Monday off and alternate speed work such as Tues: Run - 1 hour intervals | Wed: Bike - 1 hour tempo | Thu: Run - 1 hour tempo | Fri: Bike - 1 hour intervals. This exact plan made him Iron fit in 60 days. NOW GRANTED HE DIDN'T PLACE IN HIS AGE GROUP and he barely made the swim and suffered significantly on the run but he pull off a 14:45 IM on only 2 months of training. Hope this helps!
Keep you chin up and keep training when you can. Don't discount periodization and just remember... If Ironman was easy, they'd call it football! |
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Iron Scott |
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pixie
Posts:43
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| 04/26/2008 4:08 PM |
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IronScott: I couldn't resist - I have a mischevious streak and it certainly revealeld itself in my previous post.  You should have heard me joking with the fast "boys" (not really - not one under 50) I bike w/ after I went back to my crewcut . I gave "Bill the Marine" a harder time about my crewcut than anyone! He's actually an ex-Marine, but my hair is shorter than his now!
Thanks for the advice about training. Your son's results are VERY impressive . Is he going to do it again? Last year, I started my official IM training in June and still didn't do as well as he did. I'd be thrilled with a finish under 15 hours! Even a finish under 16 hours would be ok!
Until it got too hot, I was doing my long ride Saturday followed immediately by my long run . I did that for the last time last Saturday. I was tired ALL week from it. On Tues., I did my work commute and ran 10 minutes after before almost collapsing. Thursday was a little better. I was able to run 15 minutes before almost tripping over my feet ! No running this weekend. I'm still tired. If I had worn a heart rate monitor yesterday, it would have said, "Don't go to swim practice today!" But I'm stubborn, so I went to practice and swam some very slow sets just to "feel" the water. This week has been a little discouraging considering it's the first week I finally put into practice what people (including Bill the Marine) have been telling me: consume protein after a workout. I started downing protein shakes. It may not help, but I guess it can't hurt!
Now that it's warm here, I'll start doing my long runs Sunday morning. And I will consider resting on Monday instead of going to swim practice. Since swimming is my best discipline, I think I can afford to take a day or two off (I only swim 3 days a week as it is) but at $35/month for the privilege of swimming, I kind of hate to miss any practices! Still, once I start the long runs on Sunday, I'll be training 7 days a week unless something else goes.
You're right about IM: if it were easy, it would be called football. It's the hard that makes it great! Ahem, I feel a mischevious tickle coming on. Time to end this post. Have a wonderful weekend! |
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IronScott
Posts:10
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| 04/27/2008 4:25 PM |
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Pix,
Good luck in your training. Do you have any intermittent goal races? Any Olys or 70.3's? I wouldn't get too excited about doing long runs and rides on the same day. It takes way too long to recover. You'd be better off sticking to one discipline each long day. If you want to swim on Monday, try doing a form workout rather than a speed session. Do you have a written plan or are you winging it?
My son is tired of his dad handing it to him every race I think so I don't expect he'll join me this year for an ultra-Tri's. We're both in the NY Marathon lottery though and I'm hoping we both get in. That would be a blast! - Although I'll be trying to qualify for Boston and he'll be trying to finish :)... |
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Iron Scott |
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pixie
Posts:43
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| 04/27/2008 5:32 PM |
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Hi IronScott,
I like it when people call me "Pix"! I'm signed up for the Crystal River Series sprints. I may do a couple of sprints in Clermont. I was hoping there would be another International Distance race there this summer, but they just had one earlier this month and I guess that was it for the year.
My long bike/long run days are over. It's too hot here now. Last year, I loosely followed a beginner IM plan. I ended up trying to follow the schedule of long runs on Sundays, but it always came down to how I felt. So this year, I'll do what I feel again. The most important things this year are to keep building my base on the bike so my knees don't start hurting after only 40 miles and to do a 22-mile run instead of stopping at 16 (following the advice of an acquaintance and a response in Triathlon Life (Summer 2007 Ask a Coach, page 46).
It's great you and your son can do marathons and events together. Clermont is a great IM destination because after the big day, the triathletes and their families can visit the theme parks. Good luck with your marathon and triathlon goals!!!
Although I took two steps back in my training this weekend because I'm so tired, I took one step forward to the goal: I made my hotel reservation. Other than 2 easy bike rides, I've spent the weekend on my couch. Took a nap after yesterday's ride, went to bed at 9 p.m., and didn't wake up until my alarm went off at 7 a.m.
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IronScott
Posts:10
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| 04/28/2008 10:31 AM |
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Sounds like you're spot on Chick. Do you train with a HRM? I'm wondering about your level of fatigue after long days. If you're training long over 80% MHR, that will certainly wipe you out.
My 70.3 next weekend is shaping up to be a non-event. I'm recovering from a severe bone bruise on the bottom of my left foot that has screwed up my gate and rotation and is causing a lot of pain. This was going to be my 'A' race, now it's just another training day. Despite that, should be fun. This is better than Christmas! You should put us on your race/vacation calendar. http://www.stcroixtriathlon.com/. Click on "Beauty and the Beast".
Ocelot Scott |
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Iron Scott |
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pixie
Posts:43
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| 04/28/2008 11:00 AM |
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Ocelot Scott: Sorry to hear about your bone bruise! I can't believe you're still running! Looks like a great event, though. Unfortunately, I will never be able to afford that kind of adventure. I forgot to mention that my main reason for doing triathlons is for the t-shirts. Compared to biking, running and swimming events, triathlons seem to have the best designs. I love the graphics shown on the St. Croix tri website.
I'm not big on science and that's why I've been resistant to downing protein drinks and using an HRM. I want someone to spoon-feed me all I need to know and do. But since there is no one (and I'm too poor to hire anyone) I will have to make more of an effort to educate myself when it comes to training. Time for me to stop being stubborn and start listening to all those who are telling me to consume protein and use an HRM!
Pixie |
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IronScott
Posts:10
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| 04/28/2008 11:11 AM |
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Pix, try perusing www.triathlonweek.com. It's a small site with some pretty friendly and easy advice. There's tons of material already out there. Also, I'm no coach but have done a few IMs and would be happy to help if I can. Feel free to drop me an email@ scott.fricks@gmail.com.
NO PROMISES and don't hate me if I don't come through but send me a shirt size and mailing address and I'll see what I can do for a T for you too :)
Scott |
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Iron Scott |
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RichG
Posts:23
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| 04/29/2008 11:04 PM |
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Pixie,
I am not a coach but I have been doing this crazy stuff since 1985 so I have a few years of making mistakes under my belt. I really would never consider doing a long bike followed by a long run. The damage to your body is too great and the risk of injury is very high. I think as you have discovered, it takes way too long to recover.
Think of it this way, when you do a long bike followed by a long run, that is almost the same as racing. When you race, it takes a couple of days to recover and you need that recovery. Beating your body up with the long bike and run just isn't giving you any training benefit. Do the long bike, refuel properly, rest and then go for the long run the next day. It will still be tough but you will recover much quicker and more importantly, you will get a training benefit from it.
Be careful out there.
Rich G |
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Be careful out there
Rich G |
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pixie
Posts:43
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| 04/30/2008 8:07 AM |
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Rich,
Thank you for your advice. Even though we just had a small front pass through Florida, we'll soon be in the 90s for our afternoon highs, so I had already put to rest the idea of trying to do my long runs after the bike. I will do them Sunday a.m. like I did last year. Unfortunately, it seems to take me forever to recover no matter what I do. Last week, I started drinking protein shakes after each workout and I'm hoping this will lead to faster recovery so that I can have better quality workouts the week after my longer runs.
One reason I like to run after the bike is that even though I finally found running shoes last year that help a lot with shin pain, I still do get minor shin pain. I think I warm up faster on the run after the bike, but as you pointed out, it's not really worth it if it takes 2 weeks or longer to recover!
I've received a lot of good advice from everyone. Thanks so much! Have fun and be safe!
Pixie |
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RichG
Posts:23
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| 04/30/2008 4:44 PM |
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Absolutely the best recovery drink around – Chocolate Milk!!! Toss in some protein powder and you are good to go. You don’t need any of that high priced space drinks. Just make sure you get it into your body with in 15 to 30 minutes after the workout.
A bedtime beer also helps in the recovery!!
Be Careful Out There.
Rich G |
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Be careful out there
Rich G |
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pixie
Posts:43
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| 04/30/2008 7:55 PM |
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You are the second person to extoll the virtues of chocolate milk. A biker friend told me the same thing and I went right out and bought some. I use that, sugar-free vanilla yogurt, fresh banana, strawberries and of course whey protein powder. It's very tasty. I fix and drink as soon as I finish a workout.
I'll pass on the beer, though. Not a big fan of it. I have champagne tastes on a water budget!
Take care, train smart, have fun and be safe!
Pixie |
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Enduradad
Posts:128
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| 05/01/2008 4:09 PM |
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Rich, Are you ready for your race?
Chocolate chip banana milk shake, that's the way to go!
Thought for the day: Ironman is out on the big screen this weekend, real IM will be on the road training. |
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RichG
Posts:23
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| 05/01/2008 10:22 PM |
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| Just a few more days of the heavy duty training. Next Wednesday (after the morning long run) officially starts the taper - I love taper time. The really great thing about this phase of the training is I can eat just about anything and not put on any pounds - love the ice cream. But then I really need to be careful eating during the taper - don't want to be dragging around any extra baggage for 140.6 miles. |
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Be careful out there
Rich G |
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Enduradad
Posts:128
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| 05/05/2008 9:45 AM |
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Good Luck Rich! I can't wait to see the Pics, and read the race report!
This year has been a strange one for me. The kids have kept me from doing anything near a real training routine. I get to run a little while Abby's at the horse barn. I thought I would have Cam run with me at nights. He's thinking about joining the Marines and I told him I'd switch to running nights so we could train together, but he quit after the third night. Rick still has too much pain to even run/walk, so I'm all on my own this year. School's out in 3 weeks so I should be able to train mornings for the summer.
Happy Cinco de Mayo! You have to love a country that votes to have a afternoon nap!!!!
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Enduradad
Posts:128
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| 05/09/2008 10:09 AM |
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What's everyone doing this weekend?
Where's everyone in thier training plan?
E-Dad |
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pixie
Posts:43
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| 05/09/2008 11:32 AM |
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GIVING UP! As I've mentioned numerous times before, I'm a middle distance SWIMMER, not a biker/runner. I know it's hard for those of you who find running easy to understand why it's so hard for me. That's just the way it is. I can do the swim; I can do the bike. But I am not a runner. I'm downing protein shakes after every workout until I'm sick of them. No results. I did a long run (and by "long," I mean 10 miles) and thought I was going to collapse when I got home from my bike commute from work Tuesday. It takes me about 2 weeks to recover from a long run. That means my training suffers for 2 weeks following a long run. How will that get me into shape for an Ironman?
I'm very discouraged and disgusted .The desire to do Ironman again is there, but the ability is not. It never was. As I told IronScott, the minimalist approach won't work for me. I know this from personal experience. If I don't have a solid base on the bike from riding 140+ miles a week, my knees will suffer on the bike, and so will my average speed. If I don't do 22 miles for my longest training run, I'll end up with another IT-band injury. I want to avoid that most of all. And if I can't train better for this year's event because I'm too weak to do it in the first place, there's no point in attempting it again. I don't want to do it again just to take 16 hours to finish like last year.
Thank you all for your great advice. I know I'm giving up too soon. I'm not happy about it, but I'm not happy when every session on the swim, bike, and run is exhausting because I'm overtraining. Like I told IronScott, my biggest regret is that I won't get to share the experience w/ you. I know you'll have a great time. Best of luck w/ training. Stay healthy, stay safe and have a great race!
(Pathetic) Pixie |
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IronScott
Posts:10
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| 05/09/2008 5:54 PM |
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Ocelot Scott is taking a vacation and well deserved rest after the St Croix IM 70.3 last Sunday. I've squeaked in 1 - 6 mile run and 1 - 8 mile run. Parties to attend Sat & Sun so no real plans this weekend. Next weekend off on vacation so other than running, no opportunities for me for a while. I'm F_I_N_E with that :)
Holding off to begin IM training mid-June to see if I get into NY. If I do, I may skip the GFT and focus on getting into Boston. There are enough races left here this year to keep me quasi-Tri happy. That's my plan.
Everyone else? |
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Iron Scott |
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