Super Carbs - Η νέα γενιά υδατανθράκων για αγώνες αντοχής

πηγή: UCAN - Roberts et al. Nutrition Oct 2010 

Οι αθλητές αντοχής (ποδηλάτες, δρομείς, κολυμβητές, τριαθλητές) γνωρίζουν την σημασία της τροφοδοσίας και ενυδάτωσης μέσα στον αγώνα τους, αλλά γνωρίζουν και τι θα πει "οικονομία" στην κίνησή τους. Ο καλός αθλητής έχει καταφέρει να πηγαίνει πιο γρήγορα, πιο μακρυά, αλλά... καίγοντας το κατάλληλο καύσιμο. Τα αποθέματα γλυκογόνου στο σώμα μας αρκούν για 2 ώρες στην καλύτερη περίπτωση όταν η προσπάθειά μας είναι στα όρια του αναερόβιου κατωφλιού (έντονη). Το γλυκογόνο είναι το πιο εύκολα προσβάσιμο και άμεσα ενεργό καύσιμο στο σώμα μας... αλλά δεν έχουμε αρκετό για να μας "πάει" σε έναν αγώνα 3 - 6 - 10 ή περισσοτέρων ωρών. Το άλλο "καύσιμο" που κουβαλάμε είναι το λίπος μας. Οι αθλητές που καταφέρνουν να "εκπαιδεύσουν" το σώμα τους να καταναλώνει όσο γίνεται μεγαλύτερο ποσοστό λίπους και μικρότερο γλυκογόνου γίνονται πιο "οικονομικοί" και πάνε πιο μακρυά και συνήθως πάνε και πιο γρήγορα! Ο λόγος για το "πιο γρήγορα" είναι απλός: Το λίπος στο σώμα μας είναι ένα αξιοσημείωτο ποσοστό του βάρους μας. Το σώμα που αντλεί ενέργεια διασπώντας λίπος, κατά την διάρκεια της μεγάλης προσπάθειας, προφανώς επιτυγχάνει να έχει και μικρότερο συνολικό βάρος. Δύο ποδηλάτες που βγάζουν την ίδια "ισχύ" στο πετάλι, αλλά ο ένας είναι ελαφρύτερος από τον άλλο, προφανώς σε μία δεδομένη διαδρομή ανηφόρας, ο ελαφρύς θα φτάσει πιο γρήγορα από τον πιο βαρύ!

Μία άλλη παράμετρος της διατροφής έχει να κάνει με τις στομαχικές διαταραχές που πιθανά προκύπτουν από το είδος και την ποσότητα της τροφής - καυσίμου που καταναλώνουμε. Οι στομαχικές διαταραχές, είναι ένας από τους 3 πιο σημαντικούς παράγοντες προβλημάτων σε αγώνες αντοχής και υπερ-αντοχής. Τις περισσότερες φορές αυτού του είδους τα προβλήματα ξεκινάνε από το γεγονός ότι μέσα στο στομάχι "κάθονται" κάποιες ποσότητες υγρών ή τροφών που έχουμε καταναλώσει για να συνεχίζουμε την προσπάθειά μας. Οι τροφές και τα υγρά μας είναι χρήσιμες την στιγμή που φτάνουν στις μυικές ίνες που τις χρειάζονται. Μέχρι τότε, είναι πιθανές πηγές προβλημάτων! Καλή τροφή είναι αυτή που "εγκαταλείπει" γρήγορα το στομάχι και αρχίζει η διαδικασία της χώνεψης που μέσω του λεπτού εντέρου επιτρέπει την απορρόφηση από το αίμα που στην συνέχεια παραδίδει στους μύες τις ουσίες που χρειάζονται.

Μία νέα γενιά υπερ-υδατανθράκων έχει παρουσιαστεί πρόσφατα. Αυτοί έχουν μεγάλο μοριακό βάρος από 500.000 μέχρι 700.000 (σακχαρόζη έχει βάρος 180, η μαλτοδεξτρίνη που χρησιμοποιείται σε gels κλπ έχει βάρος από 1.000 - 10.000). Το ακριβές βάρος δεν έχει τόσο σημασία, απλά το αναφέρω για να έχουμε στο μυαλό μας τις τάξεις μεγέθους. Επίσης έχουν πολύ χαμηλότερη ωσμωτικότητα (μικρότερη απορρόφηση νερού). Οι γνωστοί μας υδατάνθρακες (δεξτρόζη, μαλτοδεξτρίνη κλπ) απορροφώντας εύκολα νερό καθυστερούν την "εκκένωση" από το στομάχι μας. Η νέα γενιά υπερ-υδατανθράκων προχωράει πιο γρήγορα εκτός του στομαχιού λόγω μικρότερης όσμωσης και μεγαλύτερου μοριακού βάρους. Άρα και λιγότερες πιθανότητες στομαχικών διαταραχών, αλλά και ταχύτερη επεξεργασία από το λεπτό έντερο και κατ' επέκταση είσοδος στο "σύστημα". Σύμφωνα με κάποιες έρευνες οι νέα γενιά υδατανθράκων περνάει στο λεπτό έντερο μέχρι και 2 φορές πιο γρήγορα από τους μέχρι σήμερα χρησιμοποιούμενους. Αυτό σημαίνει ότι μπορούμε να προσβλέπουμε και σε αυξημένο ρυθμό "εισαγωγής θερμίδων" ανά ώρα σε σχέση με τα μέχρι σήμερα γνωστά δεδομένα. Σκεφτείτε να μπορούμε να αναπληρώνουμε όλες τις θερμίδες που καίμε ανά ώρα και μάλιστα με μικρότερες πιθανότητες στομαχικής διαταραχής! Προς αυτή τη κατεύθυνση κινούνται αυτά τα νέα ενεργειακά προϊόντα.

πηγή: UCAN - Roberts et al. Nutrition Oct 2010

Ας δούμε και το θέμα του fat burning - άντληση ενέργειας από το λίπος. Οι νέοι υπερ-υδατάνθρακες, "ξεγελάνε" την ινσουλίνη στο αίμα μας και δεν δημιουργούν "πετάγματα" τουλάχιστον όχι τόσο ψηλά όσο η παρουσία δεξτρόζης, μαλτοδεξτρλίνης και παρόμοιων. Παρέχουν ικανές ποσότητες υδατανθράκων και ταυτόχρονα έχουν πολύ χαμηλότερες επιπτώσεις στην ινσουλίνη στο αίμα μας. Η ινσουλίνη ανεβαίνει όταν καταναλώνουμε ζάχαρες γιατί το σώμα προσπαθεί να "ελέγξει" τα ανεβασμένα επίπεδα σακχάρου στο αίμα. Τα σάκχαρα παραμένουν στο αίμα γιατί τα μόρια τους από μόνα τους δεν μπορούν να διαπεράσουν τα τοιχώματα των κυττάρων. Με την ινσουλίνη που "δένονται", μπορούν! Άρα κατά κάποιο τρόπο η ινσουλίνη τα μεταφέρει μέσα στα κύτταρα για αποθήκευση. Το πρόβλημα εδώ είναι ότι οι ποσότητες των "εύφλεκτων" παραδοσιακών υδατανθράκων μπαίνουν "μαζικά" στο σύστημά μας και συνήθως ένα μέρος τους, με την βοήθεια της ινσουλίνης, πάει και γίνεται λίπος για αργότερη χρήση! Για αυτό ακούμε ότι πρέπει να αποφεύγουμε την κατανάλωση ζάχαρης και ειδικά μία ώρα πριν και μία ώρα μετά από την προπόνησή μας. Οι νέοι υπερ-υδατάνθρακες έχουν πολύ μικρότερη επίπτωση στα επίπεδα ινσουλίνης στο αίμα δημιουργόντας μία πιο "στρωτή" ροή στο σώμα μας. Με αυτό τον τρόπο "εκπαιδεύουν" το σώμα να αναζητά πηγές ενέργειας και στο λίπος, σε μεγαλύτερο ποσοστό από ότι αν χρησιμοποιούσαμε τα συνηθισμένα προϊόντα.

Οι ενδιαφερόμενοι μπορούν να βρουν τα προϊόντα Vitargo από τον Έλληνα αντιπρόσωπο που είναι η εταιρία Μαλαμίδης. Το site είναι http://www.malamidis.gr/shop/vitargo.

Θα μας κάνουν να τρέχουμε ή να ποδηλατούμε πιο γρήγορα; Να αντέχουμε περισσότερο; Αν τα χρησιμοποιούμε μόνο μέσα σε έναν αγώνα... δεν νομίζω! Η εκπαίδευση του σώματός μας στο να καταφεύγει στις αποθήκες λίπους είναι κάτι που διαρκεί καιρό και πρέπει να το δουλεύουμε στις καθημερινές προπονήσεις μας. Άρα ο τρόπος να κερδίσουμε από αυτά τα νέα προϊόντα είναι να τα εντάσσουμε και στις μεγάλης διάρκειας προπονήσεις μας. Επίσης πρέπει οπωσδήποτε να συνδυαστούν με μείωση της χρήσης ζάχαρης, αποφύγει δε τελείως πριν και μετά την καθημερινή μας προπόνησης, και ίσως με μικρή αύξηση της παρουσίας λίπους στις τροφές μας. Έτσι το σώμα παίρνει την "εντολή" ότι το λίπος είναι πιο διαθέσιμο για ενεργειακή κατανάλωση. Στον αγώνα μας με κατανάλωση κάποιων προϊόντων από τους υπερ-υδατάνθρακες θα δίνουμε μία σταθερή, ικανή και πιο ασφαλή ροή ενέργειας στο σώμα μας. Έτσι θα μπορεί να επιβραδύνει την κατανάλωση γλυκογόνου και να αυξάνει τον "δανεισμό" από τα αποθέματα λίπους. Όλη αυτή η διαδικασία είναι θέμα εκπαίδευσης προφανώς!
Τα προϊόντα αυτού του είδους που έχω ακούσει εγώ πρόσφατα είναι δύο:
- Generation UCAN που είναι εξειδικευμένο σαν συμπλήρωμα πριν και μετά την προπόνηση
- VitargoS2 που με την ίδια λογική επικεντρώνεται στην κατανάλωση κατά την διάρκεια του αγώνα.

Κανένα από τα δύο δεν περιέχει ούτε ίχνος ζάχαρης ή καφεΐνης.

Είναι νέα προϊόντα που είναι πολλά υποσχόμενα για να γίνουν η νέα γενιά gels ή αθλητικών ποτών στα επόμενα χρόνια. Περισσότερες επιλογές θα παρουσιαστούν πιστεύω σύντομα. Και σίγουρα όσο περισσότεροι δρομείς, ποδηλάτες και γενικά αθλητές αντοχής - υπεραντοχής τα δοκιμάζουν τόσο περισσότερα θα γίνονται γνωστά για την σωστή χρήση τους. Στην ουσία είναι παράγωγα από κριθάρι, αραβόσιτο, ή ακόμα και από πατάτες, που με επεξεργασία αποκτούν το μεγαλύτερο μοριακό βάρος και την μικρότερη ωσμωτικότητα στο νερό.

Ίσως κάποιοι αναγνώστες με καλύτερο επιστημονικό υπόβαθρο να μπορούν να προσθέσουν σαν σχόλια κάποια περισσότερα στοιχεία.

Για περισσότερο διάβασμα:
Superstarch: The Patriots' Secret Performance-Enhancer
Nutrition Journal
SuperStarch & Its Applications | Athletes' Performance

Big Data - The next big thing to come... or is it already here?

This is the trailer from a movie called "Moneyball", which is based on the true story of how a low budget baseball team was formed from players who were picked according to a statistical analysis of many players. This is an example of "big data" application. Big data is the systematic analysis of enormous amounts of information and extraction of knowledge (or wisdom) from this an analysis.

Data are being recorded more than ever. Internet in all forms, mobile phones, sensors, are recording continuously and in digital - standardized format all kinds of data. Heart beat rate of runners, traffic in the cities, searches in the web, weather, news, emotions (through social media), location of smartphones, and many other details that there is no point to list now. Recoding is not producing any knowledge. This amount of information is not even manageable by humans alone. This is the playground of computerized processors! Humans are inventing algorithms that analyze with the help of computers the available data. Of course within the limits of our current imagination.

Data are stored though and are available for ever, with the new technologies of the "cloud". They will be there for generations to come. Computers are starting to learn! Because simply... they have unlimited time to look into and combine all this information. And they are way faster than humans in analyzing huge amounts of raw data. And when a new algorithm is available they can look back at all the stored data with the new "eye" made available and enrich their knowledge. So the possibilities are only expanding.

This is a trend that cannot be reversed. Simply because our lives are improving through this procedure. Some examples:

• Less traffic or plane accidents
• New health procedures, like epidemic analysis and reactions (Personal Monitoring Tech: Invasion of the Body Trackers)
• More convenience in everyday life (for example, location services and personalized information on demand and in real time)
• Longer weather forecasts
• Superhuman fast stock market reactions and complex financial services
• Better pricing and distribution of products at retail (super markets for example can plan their stock according to weather forecast, or customer behavior analysis!)
• Urban crime control through analysis of events in correlation to various parameters like historical arrest patterns, paydays, sporting events, rainfall and holidays!

And for all these you do not need to conduct a survey as in the past. Most likely all the data anyone will ever need are there already. You just have to think of the best way to "dig" in them and extract the knowledge you need.

Of course, as written in a very enlightening New York Times article: "Data is tamed and understood using computer and mathematical models. These models, like metaphors in literature, are explanatory simplifications. They are useful for understanding, but they have their limits. A model might spot a correlation and draw a statistical inference that is unfair or discriminatory, based on online searches, affecting the products, bank loans and health insurance a person is offered, privacy advocates warn." But even this kind of problems can be solved much faster than in the past. Remember... data are there for ever and they only get more and more!

The main issue that must be addresses and resolved is access to the available data. I believe that recording is not bad for anyone, as long as the access to the records are open to anyone! This is the only way that true wisdom can be extracted from all this information. This the "Open Data" movement which is affecting all of us!  The Guardian has been encouraging this movement for some time now.  This a society issue and in my opinion it should be ranking very high in our priorities for the future. I would even call it a political issue!

Of course, there’s a major shortage of analytical talent. According to the McKinsey Global Institute (MGI), this is already an issue in the private sector. MGI predicts that in the US alone there will be an annual shortage of graduates in deep analytical fields of 140,000 to 190,000 by 2018. A very good article on this subject is from Linda Rosencrance of the Spotfire Blogging Team "The Promise and Challenge of Using Big Data to Address World Problems".

Big data in the end is all about wisdom and evolution! And obviously this cannot be left to the hands of few or only in the processing power of computers!

Connected Wearable Computers!

Modern smart-phones have more processing power than the best desktop computers of the '90s. On top of this, they are always connected through GSM or WiFi networks and most of them include, camera, accelerometer and a GPS device. All in one small package that fits in every pocket!

There are two major limitation for the current smartphone technology: Power supply (or batteries), and display "real estate" or size of screen. These two, are also inter-dependant, since larger screens consume more energy. A large battery makes the device bulky and heavy, a large screen makes a smart-phone un-practical as well...

The power supply of a smartphone with all the fancy features described above, allows usually a few hours of usage of all the features. Internet connection and GPS consume a lot and a typical smartphone battery could sustain non stop operation for not more than 4-6 hours. Combined with the larger screen sizes, that enable the user to have access to the information (e.g GPS location on an internet retrieved Google Map) available to him by his phone, can empty a battery very fast.

Lets look at some other devices - apparel that most modern people carry with them everyday. The wrist watch is an example. There are many models of watches that include various sensors, like barometer, thermometer, accelerometer, digital compass or even GPS sensor. The battery of a wrist watch lasts way longer than any of the smart phones. Their screens are very low on energy consumption but also very specific in their use. This new generation of "smart" watches also has some connectivity features, that enable the user to transmit the stored data to a web-service or even retrieve data from remote sensors, like heart rate monitor or power meters in the occasion of a sports watch (like the one at the side picture).

Also many are wearing glasses and sunglasses. This "low" tech apparel is always in front of our eyes, protecting them from harmful light rays, particles or correcting our vision or even for pure aesthetics. Recently we have seen some new products in this segment, starting from the "heavier" sports goggles, where the user can connect wireless to the smartphone and use the goggles as earphones and microphone, or even embed a micro projector to create a Head Mounted Display (HMD) screen.

 

There are many more examples of new products that are exploiting the unprecedented computing power that each one of us has in his pocket with a smart-phone. There are also many sensors that have been introduced, that enhance the capabilities of smart-phones:

• Sports activities sensors (heart rate, power, stride / cadence, etc)
• Health status (heart rate, blood sugar level, etc - Personal Monitoring Tech: Invasion of the Body Trackers)
• Car monitoring services (connectivity to diagnostics - OBDII)
• Connected external mini cameras (Contour+ is such an example)
• and many more...

We should not neglect to take into consideration the market demand for new features which could be served very well by an "expanded" smart-phone. A whole new range of media and marketing possibilities will open-up, like:

• Real life social games
• Augmented reality applications
• Big data statistics and marketing (massive amounts of information coming from recording at a scale never possible in the past)
• Health wellness applications
• Safety on the road
• Public transportation information
• Urban life management
• etc...

With all these things in mind, I believe that the solution to the two major limitations of smart-phone technology, can be found in the modification of the device in the direction of peripheral connectivity and delegation of tasks. The smart-phone will be the main unit, providing connectivity and processing power, while peripheral devices will be deployed according to the needs, and will be supplying the data needed.

Connected wearable computers with standard communication protocols should be able to keep their screens off for power efficiency, while on demand could be presenting information, like caller id and SMS - micro blogging messages at the screen of the connected wrist watch. Eye-wear could work as microphone and headphone and save even more energy for the smart-phone. At an advanced stage special glasses could work as head mounted displays, feeding the user with information according to his needs. It is very important to have a standard communication protocol with all these devices, because today there are at least 3-4 major protocols available making the development and marketing of such applications very complicated. Freeing some of the processing power of the main unit with this delegation of tasks, would allow development of more demanding applications as well, like voice recognition (iPhone Siri is such an example) that would make interaction with the information so much easier.

Consumers would benefit a lot as well! Imagine if you could upgrade only the accessory you need, instead of buying a whole new device (current smart-phones) every time there is a better photo-camera, or more sensitive GPS or more powerful processor for the phone! If you break one thing, you replace only this specific component and not the whole device. It is also a bit more environment friendly set up.

Trying to fit everything in a box is working only at the initial steps of a new technology. From some point on modularity has to be introduced in order to become more efficient, flexible and release the full potential of the new technology. The market will open up as well to so many more companies with new products that will complement the pocket hidden smart-phone.

Why do I run?

Running is an activity which seems, for the majority of people, a very unpleasant thing to do. Involving a lot of sweating, some physical discomfort with the heart beating more intensely, risk of injury for the joints and muscles, and of course all of these things are happening during our free time, at least for 99,9% of us runners!

Running is primarily about covering distances, with your own physical ability. Secondarily, speed may get in the way, how fast one can cover a given distance. But first comes always the fact that the runner must be able to cover the distance. Two elements are highlighted here: covering the distance and doing so only by using your body.

In sports, people tend to reveal their real character because of the simplicity of the situation. The connection between effort invested and the result returned is very straightforward and linear. No tricks can be applied and no shortcuts exist to be taken. Your way of thinking, your physical capability will get you to the destination. Even when doing a casual run, the runner is able to feel his body and observe his performance. And this activity requires, after a few minutes in it, the full attention of the participant. No distractions are allowed. It is absorbing our body and mind.

So running is a "back to basics" activity. Regular running will change ones life in many aspects. A morning run will make you feel fully charged for the day ahead, an evening run will relieve most of the stress. Eating will become more pleasant, digestion will be easier, and above all, at night when time comes to go to sleep, your body will be needing it. There is a notable side effect involving our hormones and the feeling of happiness we get out of most of our runs. Also it is a character shaping activity by testing our determination, discipline and capability to achieve our goals by overcoming some simple physical difficulties. Long distance running (whatever "long" is for each one of us) will test our mind and character against some very primitive and elemental instincts, because we will experience feelings of discomfort, exhaustion, maybe pain, hunger, thirst. While running each one will address the emotions and difficulties according to his character and mentality. And there are no external factors to assist you.

About myself: I run because while on the move I have this unique feeling that I can hear my self without any obstructions! I see my thoughts and emotions. I feel the earth rolling under my feet and I have this unique sense of flow. Over time, I realized that every run (especially long distance ones) includes a life of its' own, with a great deal of self awareness, but also realization of the characters of those running next to me. There is no better way to get to know people. Including myself!

Why do you run?

Happy New Year to everyone! May this year be the one you run the most you have ever run.

A good sports coach is...

One who:

• Evaluate your level before preparing a plan 
• Talk about your goals and plans 
• Is following your progress regularly
• Is present at some of your training sessions (even though not necesseraly every time!) 
• Is able to listen to your feeling perception of the training sessions and not only the hard data 
• Has the technical background for the sport 
• Is able to motivate you emotionally in order to achieve your goals 
• Is resourceful and ready to try new things 
• Is following the news and technology of the sport
• Makes performance predictions and they prove to be accurate
• Who explains the details of every session and the role of it in the plan
• Promotes socializing between his athletes

Keep these criteria in mind next time you choose a coach! Athletes should also be ready to interact with their coach, share feelings, perceptions and information regarding the progress of every session. Share experiences and suggest small improvements or modifications to the plan.

Failure in any of the above increases the possibility of physical injury, emotional instability, loss of motivation and low performance as a result.

Athletes resolving to coaching services, must have trust in their coaches, but not faith! Trust has to be earned and verified on a regular base, according to the results. Discipline is also important but should not be blind. Nobody should know your body better than yourself.

This a short note, but I think a very valuable one. I see many appearing as coaches these days, but very few deserve this title! A good coach promotes the sport, the culture and the performance of the athlete. Choose wisely!

Technology in sports. Is it a mind game?

Nowadays runners, cyclists, swimmers and in general whoever is involved in sports at whatever level, has access to all this amazing instruments which are monitoring crucial factors of the workouts, the sleep, the nutrition, the technique, and all this on 24x7!!! Athletes or casual sports enthusiasts have watches or smart phones with sensors that will record, analyse and present in a very comprehensible format, all the needed information. Furthermore, numerous studies and training plans have been based on the findings of these recordings, that will guide with certainty every athlete for the proper training plan.

It is amazing for most of us to be able to access all this information so easily, especially compared to just 15 years ago when all this was accessible only to elite athletes, through expensive laboratories. Also there is this new sight in every race where runners, cyclists, swimmers, have their attention (or part of it) focused on their gps-watches and stopwatches, that will give them the much appreciated feedback to achieve their target. Most of the times, their watches will indicate the distance, or the pace, the heart rate, the calories consumed, the power output, signal when to eat and drink for endurance sports. It looks like we all have access to a personal coaching service every step of the way!

As I have mentioned in an other article in this blog, there is this principle in physics which is called the Heisenberg uncertainty principle in quantum physics. In simple words this principle is presenting how the observation is affecting the subject being observed. It is always convincing to present Quantum physics principles related to sports!!!

The moment an athlete looks at his/her sports watch, it is an undeniable moment of truth. The stop-watch will inform about the time achievement so far, which will be translated to an estimated pace by the brain. Similar information will be passed on by the distance indication, the heart rate monitor, the power meter, etc. Given the fact that the athlete is using these instruments for training as well, the performance comparison cannot be avoided. So, even subconsciously, emotions will be generated which will correlate to muscle control adaptations. These emotions are partly caused by the information presented by the monitoring device and partly by the character and the reaction of the athlete.

When we count our push-ups during a strength training work out, we know that our capacity is at xx number of repetitions. The closer we get to this limit (and we know that we are getting close, because... we are counting!) the more fatigued we become. Most of the times, we stop as soon as we reach this number of repetitions. If someone was to ask us "how many repetitions can we do", the answer would pop up easily (based on the experience). In a similar manner, if someone would ask us, how fast can you run a half marathon, we would come up with a time performance which is derived from our experience during training or previous races.

The question is: Is this blocking us from going faster, further? Is, this kind of detailed information, making the wall that we need to overcome, even taller? I have read many books about training plans and tables with performance indications for all levels of athletes. All of these are focused on exploiting the wealth of information provided by the monitoring devices, to lead the way to a higher level of physical activity achievements. But there are very few touching the subject of training the mind and the character so that it will be able to achieve the goals! Most of the times, it is expected to train the brain, just by applying discipline and determination to follow a training plan and then to apply this during a race. But it is obvious, that if we apply the same training plan to any two different persons, the outcome will be different, even if they start from the same physical level and their everyday training is done on exactly the same conditions! So, what is that makes each one of us different? It is our brain and our way of thinking.

In sports we can see the real character of every one. When the going gets tough or when the limit seems to be getting closer, we react in ways that have nothing to do with our training, but only with our character. Training the character thus the brain to react in situations and address key points during physical activity, in a way that will help deal successfully with what lays ahead, will allow to discover new frontiers.

There is an article I 've read recently about the training methods followed by marathon runners in eastern Africa countries. Their approach is totally different to anything I have seen. The runners tend to run not based on their capabilities, but according to the capabilities of the fastest runner of the group. This way, many will collapse early in the race or even in the training. Very few will be able to follow till the last stages. But they all learn to challenge their limits every time. And the limits are not set by a monitoring device, which cannot calculate the level of physical capability at the specific moment. The limits are set by the runners' real capacity on that specific moment. The big benefit that comes out of this method is that, from time to time, everyone will manage something that appeared to be out of reach at the start of the effort. This is a moment of revelation and it is engraved as experience on the mind. next time this runner, will address the task in a different way. This is the way to move to higher levels, and maximize the outcome of any training plan.

Looking back in the last 3 decades of sports history, when they started becoming a massive trend, we have seen the rise of the physical approach to the preparation of the athletes, then we experienced the rise of chemical physiology with applications in nutrition and supplements, and in the recent years, we see the technological explosion providing amazing information to everyone. The next level should be the training of the brain. Training the mind to overcome barriers, and to attempt conquering new frontiers. To handle the body in a whole different way. This is the only way to maximize the effect of all the previous technological advancements.

Trail : Get Ready For, la préparation mentale from OVERSTIM.s on Vimeo.

My "no plan" 100miles mountain run: ROUT 2011

It has been 2 weeks already since my participation at Rodopi Ultra Trail (ROUT) 100miler. This is the first race in which I have applied (following my blog post a few weeks ago) a "no plan" approach. I started the race with no pacing plan and even further, just a quick look at the altitude profile and the space between support stations. This is a special race with lots of trails and sparse support stations: only 6 stations for 100 miles. Also it offers an experience of isolation, since there are only two village crossings and at the same time with only 63 participations it is guaranteed to lonely in the trails.

I arrived at the registration area just the day before the event (actually early afternoon). Set up my camping tent with my buddies at a very nice spot near the start line.  I tried to avoid any discussion about my plan (non existent) and details about the course. It was clear in my head that I would run only by feel. The race does not have any requirements regarding equipment and accessories. So it is a good opportunity to follow your instinct and go according to your own needs. So my pack included 1lt of water (when needed I could go up to 2.3lts), some sandwiches, bars and gels, as well as minimal clothing, a light wind-stopper jacket, a pair of gloves and a light wind stopper over-trouser. The weather forecast was very favorable for the whole duration of the event. I also packed my GPS and two headlights. Some more clothes and food was packed at my drop bag that I would have access at two spots during the run (69 and 123km).

At 06:00am Friday 63 runners were forming a small friendly group ready to start. A light breakfast was already in the belly and the weather even though cold, it was just fine given the early morning start. In my mind I have adopted a very simplistic approach: It was just one more long run at a very easy going pace. Did not know much about the altitude profile or the terrain, but... nothing could go wrong!

Started my run at a very relaxed pace. For the first few kms I was among a group of 8-10 runners leading just behind the leader who was already out of sight! A call to nature delayed me a bit, but after a couple of kms I was back in the group. The weather was really promising! My backpack contained only water, calories, two retractable running poles and a GPS. Around 3kgr in total. One more stop to get rid of my light wind stopper and then on the move again.

The feeling of the sun raising and the clear blue sky was very nice. It was not too hot or too cold. Around 12-14deg C. Hydration needs were normal, which was very important. After the first 10 kms I found myslef running alone for a while. I was going at my own pace feeling like I could go on for ever. And that is how I kept going. Around km 30 I caught up with a group of 3 runners, two of them familiar, Makis and Dimitris, along with a third rookie in ultra trail runs. We were running a bit like accordeon, opening and closing the distance from uphill to downhill or from check point to check point. I had this pleasant feeling and I did not care much about the pace or how much distance I have covered, or what was lying ahead. I had this pace of "going on for ever", and that was enough for me.

The route was magnificent, in dense vegetation, forests and on trails or forest roads. A couple of steep downhills were making me a bit more cautious not to overstress my quads, even though at one point it was really demanding and reminded me a lot of UTMB inclination. It was the long downhill of Oksia which challenged my quads for a while. But after that, everything was more gentle again. What is interesting is that I never got too anxious about what was coming up next. I had almost no clue. Dimitris was familiar with the route and from time to time he was revealing some details of what was ahead, but that was it. My mentality was, that I can take whatever comes! Weather was on our side. At some point I was running critical on water, but as long as I used my last drop of water, after 10 minutes we crossed a nice stream an was happy to refill my camel-back.

My approach was working fine. I had no ups or downs. Usually at km 80 I start feeling a bit discouraged, being half way through the run and feeling a bit tired makes you wonder how are you supposed to manage the 2nd half. This did not happen. My explanation resides to the fact that my "no plan" approach removed one complication from my run: I had nothing to compare with! There was no point that I would say that I am going a bit faster than the plan, or any point were my slow pace due to tiredness would make me think that I am falling behind my plan. This was a revelation to me. These thoughts are multiplying your emotions when in a race. So ... I did not have this effect!

Night came and we were at km 80. Our pace was spot on for sub 30 hours. But I tried to keep this kind of calculations out of my head. The guys (at that point we were reduced to 3 in total - the young fellow slowed down wisely), were a bit surprised at our pace since they had an estimation in their mind when they started and it was nowhere close to 30hrs! Anyway, we kept going. Night goes by faster than day! Senses are more alert and the last thing you think about is the time or the uphill that you meet. The only thing that I do not like about night time, is that I am missing some nice views!

The weather was fine. Temperature was close to zero, but it did not matter as long as we kept moving. Warm soups at the few aid stations were more than welcomed (caution... not too hot!). We were moving at a constant pace and before we realized it, we were at the end of the loop (the route consists of a tail and a loop - the tail is the part that we go out and then we do it again when we return towards the finish). A fellow runner, Christos, was catching up with us from station to station, but our fast walking pace at some parts was too much for him since he as shorter than the three of us.

The early morning sun found us at the last major station before the finish line: Prasinada! We were consistent for a sub 30hrs finish. Legs were ok, no low point feeling for me and we were exchanging motivation bursts with the guys trying to speed up a bit. After we passed the 130th km mark, I did not care much about anything. I knew that I had a very pleasant run with friends. The last 30km could not change that and I was confident that the finish line was in sight.

Well... this race has a special finish! Consists of a steep uphill starting at km 146, just 20km before the finish! This is a quad killer! Imagine a total of 1000m of climb (incline of 16%) while you are already at the 148 km in the race... We started going up all happy and psyched about our imminent sub-30hrs finish. Half way to the top of this uphill, even though we kept eating consistently, our legs were totally burned! No bad feeling or frustration, since the finish line was very close... But legs were really struggling to keep pushing upwards. A sort flat and downhill break, made us laugh at the sight of the three of us, not being able to run the downhill trail! And then it was again all the way up! By that time we have totally forgot the 30hours goal. just 12 kms before the finish and yet feeling our legs heavy as anchors.

We got to the top. As I said, there were no hard feelings in me. Just some heavy and empty quads. I knew that there were 7kms left of a slightly uphill route but normally, completely runnable. We have agreed to finish all together. We were position 4-5-6 in the ranking. I was suggesting some running intervals every now and then, trying to find some nice motivational excuses for the guys. Always in races like this one, I start feeling the finish line anxiety in the last few kms. I had it now as well, but we were a team the three of us and we would go together. A great team it was!

Just crossed the finish line. Me in the middle.

We crossed the finish line all together, running and happy, at 31hrs 42min and ranking 4th all three of us (yes... we are organizers' ranking nightmare). I must admit that this was the endurance run with the less low points I have ever done! Following my analysis of the no plan approach I would say that I need some more ultra running events to finalize my opinion. One thing though is clear: Planning creates one more complication in our mind. It is up to us to make good use of it or not. But it is certain that a plan will amplify your feelings when you realize that you are deviating from it. My next ultra running event, will be without plan as well. I enjoyed ROUT a lot!

I fell asleep during the massage session after the finish. Legs were just fine the very next day. Three days after was able to go out and run again, but managed to constrain myself. My annual 4 weeks "off" period has started.

38 finished the 100miler out of the 63 who started. The event is one of these casual, no-fireworks ultras but also with a sufficient and well planned organization. I ate some sandwiches of banana-bread with peanut butter and honey, 4 sesame bars, 5 nature valley bars, 10 gels (I found very efficient the High5 4:1), some salty crackers and several dozens of sugar jelly beans. Drunk about 10 liters of water and another 2 liters of isotonic.

Yes... I did carry all my garbage packaging all the way back to Athens. 

Here you can get an idea of the remains!

Jelly beans frenzy.

Saturday evening, I packed my tent and moved to the nearby city of Kavala to sleep at a friends house and spend some time in the sea-side city. Sunday evening was back in Athens and the whole stream of news about the crisis was all over the place. At least we got some peace of mind, a nice winter jacket with our name embroidered on it, and a long lasting experience up on the trails of Rodopi.

A big thank you to the organizers. Race details: www.rout.gr