National Championships Off Road Triathlon in pictures

Signing up for the National Championships Off Road Triathlon, I knew I couldn't compete for any title, as I have a Swedish Triathlon Licence. No problem, I thought, it's a nice way of getting to know the level of competition in this niche of triathlon - which, by the way, seems to be the perfect niche for me, given my background in mountainbiking.

On Friday morning, 2 days before the race, I got an email saying the organisation just realised the rules had been changed for 2013 and, since I have a Dutch passport, I could still compete in the official competition. In my mind it made a big difference. Give me a bib number and a chip and everything changes. Butterflies in my stomach. Me, competitive? Hmwah, maybe a bit...

Well, I got a taste of how it is to compete in a field with former Olympians, XTERRA podium finishers and the like.

Here's my race report. In pictures, because pictures are worth a thousand words...

Serious face... I'm nervous.

 

 

 

 

I struggled the whole 1500m to find the right position in the field.

Out of the water after 27.02 (?) minutes. At this point, I thought it had been much more than that and was irritated (with myself).

Can you see me smiling?! Definitely (back) in my element. The girl behind me wasn't as technical, but faster, so we alternated position for 25K, when I finally got rid of her in a few technical corners.

Just cruisin' :). With an average pace of 20k/h, I am satisfied with my time and performance on this technical course. From a tactical point of view, it would have been better to push hard on the long stretches, keeping me ahead of my competitors with less technical skills. Now I ended up behind them on the technical sections, where it was hard to overtake them (and thus, gain time).

Some of the obstacles we faced...

Run! Vlaardingen (Google!) is at +1 over sea level, mostly flat (and ugly), but the dikes are steep...

Last lap! My only goal was to maintain my position, so I am taking it easy, saving my legs for the triathlon in Cologne. Finishing 8th overall and 5th age group, I am happy with my results but most of all, for the experience of starting in such a high-level race. There is definitely a difference - particularly in mental stress levels. Me, competitive? Mwah, maybe a bit...

Photo courtesy Eric Wictor (and, thanks for the support)

Tapering for a race

A big weekend ahead! Kalmar Ironman, Cykelvasan and Midnattsloppet.

So-called tapering, a reduction in the volume and intensity of training, is an essential component in the finale preparations before the race. Why?

Taper induces changes at the cardiovascular (heart and vessels), haematological (blood), metabolic, hormonal, neuromuscular and immunological level. In other words, your
-    VO2max improves
-    Hb (‘iron’) and red blood cell levels increase
-    Glycogen stores increase
-    Peak blood lactate concentration decreases
-    Blood creatine kinase levels, a marker for muscle damage, decrease.
-    Levels of several (stress) hormones improve
-    Muscles contain more metabolic (oxidative) enzymes
-    Muscles can contract harder
-    Mood improves, you sleep better and you feel you can do more with less effort.

So what should the taper look like?

Ideally, you start decreasing volume and intensity 3 weeks prior to the race. Every week you take off 20-30%, ending with max 30% of your normal training volume in the race week.

Most beginner (tri)athletes benefit from lots of rest and only a few easy sessions, while more experienced athletes can be confident enough to include high-intensity work. No long endurance sessions but instead short sessions of 30-60 mins of short (15-90sec) intervals with lots of rests. Decrease total time and number of intervals while race week progresses and take a day of rest between each session. That will give your body time to recover without feeling slow or sluggish.

Så vila hårt nu!

Rest hard!

Why the Dutch bike

One prejudice about the Dutch really is true: we all bike.

But why? Here is an interesting article that accurately explains.

http://www.bbc.co.uk/news/magazine-23587916

I’ll grab this opportunity to express some thoughts I have as a Dutchie biking in Stockholm. I know Stockholm City is trying to get more people to bike and I think one can learn ‘how to’ from a nation that has biking in its blood. Where biking, by the way, doesn’t mean doing 40k/h on a 50.000SEK road bike but on a granny bike without any gears…

Funnily enough, health reasons don’t seem to be an argument for ‘us’. We bike because it gets us where we want to be - safe, fast and without traffic jams or parking problems. The separate bike lanes give us our own, safe road to bike on. No one thinks we are strange for biking through heavy, rainy weather - with one kid in his seat at the front of the bike, one at the back and 2 shopping bags dangling at the steer – because everyone else does it, too. The law protects the biker in case of an accident. As long as you have your lights and reflectors on, you are king of the road :).

Who needs an SUV if you can carry it on your bike.

Stockholm City is trying very hard to make the city biker-friendly. It’s a really good try, and I appreciate the goody bags with chocolate a lot. But honestly, they ('we'?) have some way to go. Better signposting, separate well-maintained bike lanes and most importantly, more awareness among car drivers on the needs of cyclists, would help a great deal. For sure, the latter would come when more car drivers are also cyclists, so really, the solution to everything (yes, everything!) is to get more people on the bike!

Something else: In the Netherlands, employers can offer their employees a so-called ‘bike plan’, meaning one can buy a commuter bike with big (tax) benefits. Raise your hand if you don’t want a bike for free (and while you have it, you might as well use it…).

Of course nothing can be done about the weather, but with good gear even wintery conditions can be tackled on a bike. And with properly ploughed snow, a bike lane can turn into a fast lane, bypassing traffic jams and technical problems with the public transport system. Who’s first at work, now?

But perhaps the biggest change has to come from within, as it did in the Netherlands. Who wants to sit in a traffic jam, while you can be out on the road enjoying the wind in your hair? Who wants to sit in a crowded underground subway system when the sun is shining outside? Who wants to help the environment by reducing ones CO2 emissions? Who wants better health (and a goody bag with chocolate) as a bonus?

But why would you want to have everyone on bikes?

Well, there is the indisputable argument that biking is environmentally friendly - save the polar bears/trees/house sparrow/everything else as you go. For short stretches, it's hardly slower than taking the car. No parking problems and I can't imagine rush hour on a bike. As an athlete, a short bike ride home is the perfect cooling down. And, I personally believe biking makes the world a better place. When on a bike, you can let your mind wander and come to new insights. The exercise wakes you up in the morning and gives you time to wind down from work when biking home. You don't have to honk or blink your lights to get passed someone, a friendly ring with your bell will do. It's not often another biker cuts your way or shouts at you when you are not biking entirely on the right side of the bike lane. Last but not least, fresh air makes you happy. Biking makes you happy. And smiling is contagious, so you can put a smile on someone's face, too. When was the last time you saw someone smile in the subway?

I know it’s not for everyone or all occasions and that is perfectly okay. I mean, going to your wedding by bike might be overdoing it. But for all others, just look at all the advantages (including the goodie bag with chocolate). Bike, even if it’s just to a short stretch, to the shops or your friends. Encourage others and be a biker-friendly car driver. Smile. I would love to see this type of bike parking in Stockholm in the near future…

Photo courtesy BBC articly/Getty Images

PS I should add that Denmark shares the first place of top cycling countries with the Netherlands. So feel free to learn from the Danish, too ;).

Gut feeling

We have not one, but two brains. Look down for the second one. Yes, your gut. An organ system that is both fascinating and annoying at the same time - who doesn't recognise the slowly emerging feeling that the course of your long run will need to include a portable toilet? Or that your stomach refuses to take in one more gel? You're certainly not alone -  in long-distance events, prevalence of gastrointestinal (GI) distress is thought to affect 30-50% of participants, and up to 93% of long-distance triathletes.

From top to bottom - the gastrointestinal system.

That second brain, however fascinating, is one of the reasons for the well-known gastrointestinal (GI) problems athletes encounter. This time I'll explain why, what other causes for GI problems exist, and what you can do to prevent that ‘breaking the wind’ no longer means your training buddies are happy to draft off you.

The 'second brain' refers to a special complex of nerves in the lining of the gut, called the enteric nervous system. It is connected with the brain through the autonomous nervous system, the part of our nervous system that we have no conscious control over and that, amongst others, makes sure our inner organs exchange information with our brain.

The gut is not only controlled by the brain, but - and this is so special about the enteric nerve complex - it also controls itself, via reflexes. Signals also travel from the gut up to the brain, telling it how it’s doing. To make matters even more complex, different hormones from the blood can influence the gut – and even the gut itself excretes hormones into the blood, giving other organs a status update. All signals can both be stimulatory (increasing gut activity) or inhibitory (slowing down gut activity).

Yes, it’s complicated. No wonder the gut reacts to emotions. Good when it comes to butterflies before competition (or when in love) – bad when the gut turns ‘angry’.

Nervous control of the gut not only by the brain, but also by the gut itself (blue dots are markers for the enteric nervous system).

So how does that relate to GI problems before, during or after exercise and in particular, races?

Before a race, the mental excitement and anticipation of competition can trigger the whole autonomous nervous system, including the nerves to the gut. An excess of stimulatory signals to the gut can cause 'urgency', cramps or even diarrhea.

During exercise, there are many different factors at play:

Reduced blood flow

The main physiological cause of GI problems is thought to be a reduced blood flow to the gut, also called splanchnic hypoperfusion. Strenuous exercise causes the release of noradrenalin from the gut's nervous system, causing constriction of the gut's blood vessels. This  redistribution of blood flow, away from the digestive organs and to the organs that need oxygen and energy the most (=muscles, heart, brain), decreases blood flow in the intestinal system by 20-50%. As the gut's cells also need blood, oxygen and nutrients, this hypoperfusion can result in gut cells being damaged. With damaged cells, the barrier function of the GI tract is compromised, making it easier for bacteria and other potentially harmful bugs to move from the gut into the bloodstream (this, by the way, might be one of the many explanations for being more sensitive to illness directly following intensive training).

Also, absorption and digestion of nutrients from the gut is more difficult when blood flow is restricted and cells are damaged. It is not hard to imagine that poor absorption and digestion of food can lead to abdominal pain, cramps and diarrhea - though it must be noted that hard evidence and full understanding of the problems is still lacking.

Mechanical trauma

The repetitive high-impact 'jostling' of the gut during running is another physiological cause for GI distress. The bumping movement of running mechanically increases the gut’s contractions, pushing food faster through the gut. In combination with the hypoperfusion I mentioned above, food pushes through the gut fast and without proper absorption or digestion. The mechanical stress can also damage the gut cells, even leading to intestinal bleeding.

There seems to be an effect of posture in itself, too. On the bike complaints are, in contrast to running, often more limited to the upper gastrointestinal tract. This is likely due to the increased pressure on the abdomen.

Upper versus lower abdominal problems. From Oliviera and Jeukendrup, SSE, 2013.

Nutrition

A wrong choice of nutrition can trigger or exacerbate problems. Some are obvious, others aren't.

Food items high in fiber, fat, protein and fructose are known to induce GI problems. So are hypertonic sport drinks. Lactose-containing dairy is another common pitfall, as even mild lactose intolerance can trigger GI irritation and distress. Probiotics, dairy products that contain extra bacteria, might cause bloating and diarrhea, so these are best avoided the days prior to competition. The timing of caffeine intake deserves some special attention too, as one needs to carefully balance its mental effects with its toilet effects. Adequate fluid intake is important, as severe dehydration decreases blood volume and rises core temperature, which hampers nutrient absorption and affects GI motility, respectively. Intolerance to food components, such as lactose, gluten or milk protein, are sure to make you run for the bathroom as well.

Other

A (worrying) number of athletes use pain killers such as NSAIDs (ibuprofen, naproxen, aspirin) to relieve existing or anticipated pain, which are thought to increase the risk of upper GI complications.

After a race, the damage done to the gut cells might trigger intestinal bleeding. Though not uncommon, it is not unharmful. Amongst others, the damaged cells let bacteria and other harmful components slip into the blood stream easier, and your immune system will have a hard time fighting these off - energy that is better spent on recovery.

Though there is currently limited scientific evidence to support these guidelines, the following might help you run to the finish line rather than the toilet:

- Avoid dairy products and foods high in fiber, protein, lactose and fat 24-48 hours before competition. Dairy products can be exchanged for alternatives such as lactose-free milk, soy-, almond- or rice-milk. Artificial sweeteners can have a laxative effect, too.

- Stay well hydrated. Start the training or race well-hydrated and ensure an adequate intake of fluid during exercise. In a triathlon, make full use of the tummy-friendly bike leg to drink sufficient amounts of sports drinks (never just water) to replenish the fluids lost by sweat and evaporation and load up for the run. Remember that the rapid evaporation of sweat by riding wind (even a mild breeze) might mask fluid loss rates!

- Avoid sport drinks with only fructose as fructose is not as easily absorbed by the gut. The combination of glucose and fructose does not seem to elicit any problems, on the other hand.

- Avoid hypertonic drinks (pre/during/post exercise). Here, it is about finding the right balance between energy supply, liquid intake and osmolarity. A low concentrated sport drink has low osmolality and is less likely to trigger GI distress, but also has low energy and sodium content. (For those who wish to refresh their memory from biology and physics class ages ago - osmolarity is a measure for the number of particles in liquid. (Over)simplified, it’s a measure of how concentrated the sports drink is. A sports drink that is hypertonic means its osmolarity is higher than in your blood, whereas a hypotonic drink has an osmolarity lower than your blood. Thus, you can determine the osmolarity of the drink itself by making it more or less concentrated)

- A history of GI problems is a risk factor for more problems. If you know you are sensitive (and you wouldn't be the only one), take the time to figure out what works best for you.

- Make sure you are properly trained for the race. The higher the relative intensity, the more restricted blood flow to the gut will be. Things go from bad to worse once you end up in a down-ward spiral of feeling nauseous, having side aches or diarrhea, and not being unable to drink and eat as a result of that. Low blood sugar (hypoglycemia), dehydration and severe damage to your gut cells are all possible consequences that are best avoided.

- There is a scientific debate whether one can actually 'train' the gut to be less sensitive. Some say you can, others say you can't. In effect, it does no harm to practice new nutrition strategies many times before race day to determine what does or doesn't work. Get used to the brand of sports nutrition that the organisation of the race will give you on race day. Determine fluid loss rates by weighing before and after hard training sessions in a climate comparable to the expected race weather, and make sure you don't lose more than 2% of your body weight.

- So obvious it is easily forgotten: When travelling to foreign races, postpone experimenting with the local cuisine to after the race and pay extra attention to the freshness and ingredients of food. If you can't read the ingredients list of an unknown product, don't eat it. Don't show your cultural awareness by eating sausages with undefined content, prepared with an unknown level of hygiene and predictable level of bacteria. Be careful drinking water from the tap - the water may be pure and bacteriafree but high levels of chlorine can also upset your stomach. Choose your restaurant with your eyes, nose and brain rather than your stomach.

All this said, some level of GI discomfort seems unavoidable, given the fact that even well-trained, well-prepared elite athletes often experience problems. However, regular heavy damage to the gut should be certainly be avoided as it might make the gut more sensitive to food intolerances during every day life. The gut is a fascinating organ, but when it's not happy, nobody is happy.

Me, my coach and I

It's been midsummer, when did that happen? Half of the race season is already gone. I currently have less races planned than races completed.

Time for a summary, a recap, an evaluation and a meeting with the coach.

Coach Hanneke: So how do you feel your season has been so far?

Athlete Hanneke: Pretty good actually. I have felt in good shape and have finished all my races at the podium. At first I thought it wasn't me, just different competition. That was partially the case, for example in Hallstahammer the girls that won last year were at some national series/championships. Also, as a science geek, I calculated the relative difference between my time and that of the winner of the men's competition this year and last year and compared these.

Coach Hanneke: And you were relatively better than last year?

Athlete Hanneke: Yes. I was between 2% (Sövde) and 9% (Hallsta) faster than last year. I was actually quite surprised. Hadn't expected that with all the stress of starting my own company, some funny job interviews at the other side of the world or with professors that live IN the university.

Coach Hanneke: IN the university?

Athlete Hanneke: Yes, I thought it was strange, too. On the other hand, some athletes have their bikes in their bedroom...that's more or less the same, isn't it?

Coach Hanneke: I am sure not everything has been perfect so far. What were you not happy with?

Athlete Hanneke: I was disappointed with my competition spirit in Brottby duathlon. I just let the girl before me go. I really should have pushed harder but I just didn't even try. Also, in Sövde, I got a bit dehydrated. I had drunk about 1.5L during the bike and that was clearly not enough. I just never tried my nutrition for a long race. Not smart to think it's just to extrapolate whatever I take in during an Olympic distance. This is what I looked like afterwards:

Coach Hanneke: Indeed, some points to consider there. On the one hand, remember what your first coach, Jean Herpers, has always told you: you can only push yourself to your outer limits in 2 or 3 races a year. The rest is just training. If it's a B-race, then treat it as such and don't be disappointed if things don't go as planned. On the other hand, you need to train your race mentality. What do you feel and think when a competitor passes you?

Athlete Hanneke: I guess I just give up, since they pass me they must be stronger, why else would they pass me. Maybe I should believe a bit more in my strength. That worked in Kilsbergen.

Coach Hanneke: Any injuries?

Athlete Hanneke: I don't think I will ever be an elegant runner. Did you see that picture of me in the final lap at Sövde? That ain't pretty, I can tell ya! I have had some problems with a painful left foot and lower leg. My calves have been sore a lot. But nothing that stopped me from running completely. Maybe I pushed it a bit too far once or twice. But then I took it easy for a few weeks, iced the sore foot/leg and ran 1x instead of 2x per week. Oh and I also did lots and lots of (pre)hab strength exercises. And had massages, at least once every 3 weeks.

Coach Hanneke: Apart from the running technique, sounds like you don't need me to coach you.

Athlete Hanneke: Well yes, sometimes I have the strange feeling that I should be able to coach myself...

Coach Hanneke: You think so? Anyways. What's next?

Athlete Hanneke: I want to do more off-road races. I was looking for a change, those boundaries have been lying there long enough now. But I don't want to do an Ironman (yet, though it's getting itchy..). So I thought, why not go back to my roots, mountainbiking? It's more play, more fun, less serious. I need that smile on my face... And did I tel you I bought a new MTB? So I signed up for the Beach Challenge in Kijkduin in July, and the National (Dutch) Championships Off-road Triathlon. But then I thought it would be fun with some speed and signed up for the Olympic Distance in Cologne. Those last two are in the end of August. Then in October I want to do a Half Marathon, in Eindhoven or Amsterdam.

Coach Hanneke: Sounds good. Also like the bike. Looks like my size... All right, concerning future training: you just had some rest after Kilsbergen. Midsummer weekend and so forth. Go back to Build periods, keep the intensity up. Weren't you going to the Alps for some mountainbiking? That will bring you some endurance rides, though you don't really need it. But heck, sometimes life gets in the way of your schedule. At least try to include some good climbing sessions, get your heart rate up. Also keep up the interval work on the road bike. A maximum of 50 min of interval work should do more than enough, since you are training for Olympic distances or less. As for running, skip the longer runs because I fear they are helping you get injured. You have done enough long runs in the winter and spring anyway. I would say a maximum long run of 60 minutes with some tempo intervals for 20-30 minutes in total. Second run for a week is a normal interval run, like 10x1K or 5x2K or whatever. Include some hill work, you'll need that for the off-road triathlons. Keep up the good work with your core training (I see you have been a bit sloppy those last weeks...).

Athlete Hanneke: Yes boss.

Coach Hanneke: And for goodness sake, go swimming. You are a lazy swimmer.

Athlete Hanneke: Are you that harsh on all your athletes?? And I don't like the pool...I actually think I am developing an allergy to chlorine...

Coach Hanneke: (*Sigh*) Then swim in open water...

Athlete Hanneke: I am going to the Netherlands in July. Do you really suggest I swim in the Maas? When I was young the teachers at school told me that if I would accidentally fall in the Maas, I would need to go to the hospital to have my stomach emptied.

Coach Hanneke: Stop finding excuses, start swimming. Ask some friends where swimming is safe. There must be some clean rivers there... And it's more fun to train together anyway. Perhaps that will help you keep your motivation. It feels counterintuitive, but you wouldn't be the only one that feels it is hard to keep up training spirits during summer. There are so many distractions.

Athlete Hanneke: Guess I should find some other triathletes in the Netherlands then. Thanks for your understanding on the motivation part...

Coach Hanneke: Well yes, I know how it feels to do these trainings...

Athlete Hanneke: So are you happy with my race season so far?

Coach Hanneke: Definitely. It's rewarding to see you improve. You remember we agreed in the beginning of the season you would try to push yourself a bit harder, especially on the run? It seems to pay off. It's a fine balance between training and rest, but (most of the time) you are walking on the right side of the line. Though we'll have to keep a close eye on your running injuries...Keep me updated.

Athlete Hanneke: Thanks coach! Talk soon :).

The importance of an unimportant race

I think the concept of A-, B- and C-races needs redefining.

For those not familiar with the traditional concept: A-races are the meaning of your life, all you train for. B-races are as important as ice-cream after a training - nice, but you can do without. With C-races it's okay to stay in bed when it rains. Which, for most of you in Western Europe, has been a returning excuse those last few weeks.

Why? Last Saturday, I had a blast at a race the size of peanut and as important as the news in a glossy magazine. Despite 2 hours of mountainbiking in the morning, I decided to run a local 5K race in the evening. A hilly course (yes, there are hills in the Netherlands!) , which would be a good training for Kilsbergen Triathlon, but most of all, I'd promised to be there to catch up with an old friend.

In the queue to the registration, someone hands me a voucher worth one race entry. I don't know why and I don't ask. I feel lucky already. I am overjoyed to reconnect with my friend, whom I met on an amazing, stunningly beautiful trek in Nepal. We share many great experiences, from food poisoning to a helicopter rescue (I can recommend being careful with both, their safety standards really are different from ours).

European standards really are different from those in Nepal. Photo courtesy M. Merkelbach

Anyway, she will run 15K, my start is 20 minutes later. The route is partly off-road, winds through the sleepy village and then back up a short but steep hill. Locals are cheering along the way, runners greet their neighbours and in general, everyone seems to know everyone else. It's fun and I feel strong, but I avoid Big Pains. The final hill is tough, I keep telling myself that this is still flat compared to ... well, any country other than the Netherlands.  After 4.5K, I see my biggest fan Eric who tells me I am 2nd woman and 15th overall.  After 20m37s I cross the finish line with a big smile.

One of the biggest trophies I ever won :).

We can't decide whether we want pancakes, apple pie or some of the alcoholfree beer they sell, so we go for coffee.

I often catch myself thinking that all races are an A-race - and that only 'big' and 'tough' races count as A-races. I am disappointed if (when) I don't perform as expected. Even though my body should theoretically be able to run faster, my mind doesn't follow. Instead I think of work, the book I am reading - a thriller about a boy who gets lost in a forest, as a result I am now afraid of running in the dark- and of the apple pie at the finish line. As if others wouldn't take me serious if I admit I actually like those small, unimportant races. As if I feel I am not a real triathlete when I admit I like the speed and intensity of the Olympic Distance. Not to mention the fact that you don't have to wait 11 hours before you get to shower. While others sign up for Ironmans and ultra-marathons and enduro marathons, I run a 5K. And how I love it!

Not all races are A-races. Perhaps I should have only A-races and U-races - unimportant races. Or A-races and LOL-races. Goal: to have fun while training. Cramps in my stomach, but from laughing too much. It doesn't mean those races aren't hard. But just like your brain can't handle all the information in a Chinese whisper, it can't handle more than 3 A-races per year. It won't allow you to push your body as far as you do in an A-race. There is a good reason for that - mental burnouts, overtraining and your partner leaving you because of overobsession with your sport. So enjoy all those B- and C-races (or U- and LOL-races), have a beer and apple pie afterwards. Laugh with friends and stay in bed when it rains.