ProLine Sports, Nutrition Blog

Calf Crap

We all deal with injuries. Some come from crashes. Some come from over-training. Some may come from not training enough and racing, then completely depleting ourselves. No matter what the issue is, we're athletes. Injuries are bound to happen. It kind of comes with the territory. And if you're not ready to deal with them, then you've chosen the wrong path.

I've dealt with a good amount of injuries over my career as an athlete. Dislocating my shoulder countless times. All starting my sophomore year playing basketball and blocking a pass over the top of my head. The first time it was miserable. Then it happened again playing soccer. Then it just kept happening more and more. Sometimes not staying all the way out, just slipping a bit. My worst scare with it was when I was weight training and doing some lat pull downs in my High School weight room. It slipped out when I was doing a heavy set. I dropped the weight and was glad I did. Had I even held on a split second longer, I'm sure I would have damaged some ligaments. Also, the trainer was driving by on her golf cart back from baseball practice so she was there immediately to take care of me, and I went about my day. It became commonplace.

But now, being a few years older and hopefully wiser, the injuries aren't as easily mended, but I still have the same youthful perspective and mentality about my body. Most times I think I can work through it. Even with my ACL surgery, I was so amped to start rehabbing, but all signs pointed to slow and steady. I think I learned a lot from there. But now I'm starting to find a different small nagging injury. My calves.

This season I paid a lot of attention to keeping my running consistency high once I was able to get more than a couple miles under my belt. At first it was just a few miles, then building up to 5-7 on a consistent basis, almost daily. Never too hard or fast. I knew my knee wouldn't last. And I ended up with some of my best times come race day to date. Weird huh? Slow, easy, yet often means fast? That's always been a strange combination in my mind.

Now that the season is over and I'm in full off-season mode, looking forward to some skiing once I get my ACL brace, I'm doing what I can with a full schedule of work and daddy-duty to stay consistent with my triathlon training. But a few weeks ago, I got a jolt. During a pretty casual 5-miler, at about mile 4, my calves (both of them) just went rock solid and I was stopped dead in my tracks. Crap. I still had a mile to go, and I wasn't about to walk it. I needed to get back to take care of things at home, and hadn't allotted myself enough time for something like this. There were not shortcuts either! So I walked a few steps, rubbed them, stretched them, then ended up galloping/trotting/ trudging/limping the rest of the way home. If you would have seen me, you may have stopped to ask if I had already been drinking. It wasn't pretty.

Since then I've been trying to pay attention to stretching, water levels in, electrolytes, and just general health overall. My off-season may have started too abruptly. More coffee and a few more beers, less water, less Powerade, less of the good stuff that keeps the body working like a well-oild machine. I felt like It was breaking down.

It's been a few weeks, and I can't say I'm cured and the calf issue is gone. But it's not as prevalent. The hardest part is trying to figure out if it was going into a lack of consistency with my training, or was it that I was somewhat over training. If I was over trained, then I need to take some more time off. If I'm feeling this pain due to lack of training, then I need to get my consistency back. I really don't have an answer. I've upped my sodium and potassium intake, as well as my water and electrolytes again. I also went out and bought The Stick. A massage mechanism to hopefully self-medicate my issues. It definitely helps me to feel better instantly when I'm done. But it's only been two days since I picked it up. It may take a few more of using The Stick, as well as keeping an eye on what I'm taking in. I always have to remember I'm an athlete. If I want to go out and perform, I need to take care of my body.

Though it is the off-season, that doesn't mean I can forget all my dietary needs. It just means, to me, that I can indulge a little more and enjoy those pizzas and brewskis. But I should be conscious of adding in some more water to my daily regimen, as well as gatorade and bananas, should I want to be able to keep performing in the gym, pool, and out on the slopes when I start skiing again.

Is this a setback? No, probably not. Just a little hiccup that could be another blessing in disguise for something bigger. But we'll have to wait and see.

-Dave

Christmas is Coming

Yes, yes, I know my last blog was 'Winter is Coming', but this one can be a bit more fun. Maybe it's because I'm in the Christmas spirit. Having willingly and sometimes forcefully listened to Christmas music for the past few days since Thanksgiving, I've been thinking a lot about things for people. And I usually like to put a lot of effort into those gifts. Whether it's for my wife, parents, siblings or in-laws, and the list goes on. But when you truly stop to think about it, each person is his or her own unique character, that requires a certain amount of research and knowledge to shop for. That is, if you're truly a solid gift-giver. And I'll give you the benefit of the doubt. So I've been doing some looking and paying attention to things that can help you either get a gift for the triathlete (or endurance athlete) on your list, or if you're looking for ideas to put on your list for others to get for you (shame on you, you selfish punks, JK!). Bare with me if these don't suit you, but I'm sure at least a few of them will, if you don't already have them.

1. XLAB Computer Mount: If you haven't seen the XLAB Computer Mount yet, check it out. It has a couple different mounting options to fit behind your aero hydration setup if you have one. If not, then this will raise your computer (aka Garmin, Cateye, etc) up and more easily viewed while riding. If you're like me and have an aero mount, but the stem is too short to fit your Garmin Edge 800, this is a quality solution. I can't fit my Garmin on my bike anywhere in sight without something like this. If you look to the right on their site, there's a few places to pickup their unit and both Nytro and TriSports are reputable places I can say I have dealt with.
2. First Endurance Starter Package: This package carries everything you could want in terms of supplements for about a month. If you're looking for supplements, I don't think going much further than First Endurance is even a question. Each and every one of these products are quality and made right here in the US. Yea, it might be a bit pricey for someone you're looking to get a small gift for, but if you want to go all in, this is it. You'll save a good chunk of change but still get the best products out there. I've used each and every one of these products and really enjoy them all. Though it is hard to keep on top of them, I understand, if you want to constantly have them in stock.
3. For the Foodies: If you or the triathlete on your list are food fanatics who love to cook, but also want to keep yourself in check. Here's a couple books for you. The Athlete's Palate has chefs who have been supplying recipes for Runner's World magazine. Many of these are beyond me, as I'm usually in quite a bit of a rush. Especially when it comes to breakfast and lunch. But some of the recipes in here are pretty quick and easy. And who doesn't get bored of throwing together the same meals everyday?! The other book, The Feed Zone, seems to take a deeper look at the world of endurance athletes and what we all truly need in our diets. It also includes foods to make and take on the run (as in running around, not actually running, but you can decide), as well as some short cuts and swaps if you don't have what you need for the recipe or are short on time (like most of us always are).
4. CEP Compression Gear: There's nothing quite like strapping on some very tight fitting garments after a tough workout and throwing your feet up on the couch. No, not like that. But some recovery compression gear by CEP could be just what you or your triathlete need. I know I have found my compression gear to come in mighty handy. Especially in the colder months. Whether I wear them running or biking, or after a workout, they give me a great deal of relief in terms of keeping my blood flowing to and from my muscles. And if you're buying these for someone, you can be rest assured that in the winter they hopefully won't be sporting out and about town. They'll be nicely tucked under some pants. What happens in the warmer months, that's a different story. So maybe avoid the bright pink?
5. Illumination: Whether you're out running or biking in the dark or not, it's always a good rule of thumb to be pretty bright and noticeable on the road for drivers. Here's a handful of things geared towards runners that will help keep them visible at all times during the day. Yea, maybe not the light during the day, but if you wear them and have them blinking, you can be sure to be seen. And to go along with running, here's just one of many bright jackets out there. I tend to like Pearl Izumi gear, and they always seem to be reasonably priced compared to others for the same quality. But there are plenty out there. Just know, brighter and more reflective, the better.
6. THE SUFFERFEST! Ok, I know I talk about The Sufferfest videos quite a bit. But honestly, I have yet to see anything out there that can beat them. Especially paired with something like TrainerRoad (another GREAT gift idea) for the winter months, you can get everything you need with just the videos, the software, a speed/cadence sensor, HR monitor, and an ant+ stick. But even if you don't need/want all of those things. You can get these videos and your middle of the pack rider can become the Über Biker they've always wanted to be. Buy one or buy them all if you know they'll love it. But I can almost guarantee they will. And the videos keep getting better, the more they produce. Just be ready for a love/hate note in response. They'll hate how tough the videos are, but love the results!

So there's a quick list of somethings to look at. Quite a variety, and price range. Everyone has different budgets, and we can't get everything for everyone. So take a good look at what your triathlete has and needs. That's the one thing about this sport, you can almost never have everything. By the time you do, something new is already out for that thing you bought a few months ago. Such is life! Anyways, happy shopping and gifting.

-Dave

Winter is Coming.

If you're in an area that loses it's leaves and has snowfall, you're probably in the midst of winter starting in your area. That means shorter days, less motivation, harder to wake up in the morning, more sweets, holidays are coming, and more. The excuses from now until after the New Year are endless. But now is a great time to truly find your motivation. Gyms are thinning out, pool lanes are more open, treadmills seem to be open all the time, and the roads start to feel emptier.

Now I'm not saying you need to be in/out there slugging away the miles and yards, but just think about how great you'll feel two months from now if you can stay motivated through these times. I know we all do some traveling or have family travel to see us, which makes things hard. There are countless things to plan and most times, the training gets shoved to the bottom of your priority list as well as your running shoes getting shoved in last while your significant other gives you the look of 'You're really bringing those? It's a two day trip.' Yea, I think we all know what that look looks like.

There's a lot of things to think about as winter comes, and we all have different ways to deal with and sort them out. But one thing to really be sure of is if you plan to train outside, stay warm and stay visible!

With the daylight hours being so scarce, and you're most likely not getting home from work for your run or bike until the sun is gone, you need to be prepared to face the cold, wind, snow, and people.

If you haven't gone out and gotten yourself any night training gear, what are you waiting for?! If there's one thing to really make sure you're doing right, it's being seen. You may think, 'hey, I'm pretty tall and easy to be seen, I'm also pretty agile to jump out of the way,' but honestly, I don't think any of us are quick enough to dodge cars that well. Think about driving down a busy street, how many times we've all probably nearly bumped into someone or something that was just on the edge of the road or crossing the road. For most people driving, the last thing on their mind is to be extremely aware of runners and bikers out doing some hard training.

As for some gear to get started, the easiest thing to point to is Brooks Nightlife training gear. You don't need to have everything under the sun, but the more colorful and reflective gear you can get, the better. I always feel like a light up clown before I take off running. But the only time I feel I look funny is when I'm saying goodbye to my wife and telling her how long I plan on being gone. Once I'm out running, I'm happy to be wearing neon orange or green. And I'm sure most motorists are as well. There's some other pretty radical stuff out there, too. Like the Nike Reflective Flash gear. But I don't know too many people willing to drop that kind of coin on a vest.

You can pick up some other reflective gear such as ankle or wrist reflection, hats, or even gloves for people to see you. But one of my favorite is a headlamp. They're not the most comfortable, but they seem to be pretty lightweight and have high adjustability. I personally have a Black Diamond one that has LED lights and a couple different settings. The LEDs are extremely bright, and I can have it flash or be continuous. I tend to use the flash or blink more often to get the attention of drivers. Most areas I'm running in are pretty well lit so I can see where I am running, but sometimes not. One thing I have noticed though, is to be aware while running with a headlamp. Some drivers get the bug effect. Where they see the pretty light, they start to veer towards it. I've had to run off into the grass a few times to avoid people doing this. So always be aware. There are also some rear reflectors, too, that I see people wearing but don't myself. I feel these are more useful on a bike since you should be riding with traffic, and the headlamps for running as you run against.

Overall, I think the biggest thing for us endurance athletes in winter is to be well-prepared. Have plenty of warm clothes to wear. If you don't have the super-sleek, hi-tech gear, that's ok. Have something wind proof and be able to layer underneath. For me, I tend to overdress most of the time, starting off pretty cold, and 15 minutes in, I'm sweating pretty good. Also, make sure you're visible. Even in the daytime. With blinding snow reflecting in drivers eyes and the night coming on so quick, it's best to make sure you're seen at all times. If all else fails, you don't have the gear, you can't brave the cold (htfu), or training in the dark just isn't for you, jump on a trainer or treadmill inside. The odds of you being struck by a vehicle drop just a bit.

-Dave

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Healthy Weight Gain

Ok, I know everyone wants to look good all year-round. But as most of us know, that's really almost impossible. At least for most of us. It's hard enough for some of us to keep the weight in check while trying to maintain a good training plan as well as eating the proper amount of good calories to go with it. Then add to that your social obligations and all of the temptations that go along with it. But I'd like to say it here today, that a little weight gain will go a long way.

Mentally, most of us want to think we're in peak physical form all year-round. Well you know what, it's ok to let your guard down and say you're a bit out of shape from time to time. It's good for you. I know that endurance races are taking place all year, so why can't we be expected to perform all year while maintaining our proper racing weight? I generally look at the pros to get my examples. Yes, even the pros take some time off. And they have the means to travel anywhere in the world to race.

For the majority of people, the winter time is a great time to get some down time and take a breather from all that heavy training. With all the holidays and opportunities to be with family, it just kind of makes sense. So why not be happy and keep your family happy and dial it down a bit during the holiday season(s). (But that's not to say you can't do a turkey trot or something like that on Thanksgiving morning before heading over to Grandma's.)

We spend so much time during our seasons contemplating over what to eat and how much, while also cramming in training sessions into our busy lives, we need some time to step back and assess. Take a look and see what you've done well this past season, and figure out why it worked. Then figure out what didn't go well, and realize why that didn't. All the while, have a few slices extra of pizza and have those beers you've been drooling over. It's not going to kill you.

One of the greatest things about the off-season, in my opinion, is that it gives me time to get excited to get back at it. I take some time to be with my family, go out skiing and go exploring and enjoy the snow. But when it comes time to get back into the mindset, I feel like I've hit the reset button and I'm ready to go.

-Dave