Category: Fitness

DIY: Endurance Fuel

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There are a ton of different endurance fuels on the market. Gels, Gu’s, Chews and Powders make up the majority of the form factors, but ultimately you can make many of them at home, for a fraction of the cost. In terms of efficacy, the DIY versions is identical, if not better, due to knowing the exact ingredients and their source. After spending way too much money buying, I decided to mix my own allowing me to customize the ratios of ingredients for my specific needs.

The primary fuel source for endurance athletes (exercise lasting over 1.5 to 2 hours) is Carbohydrates and the “purest” form of CHO is Sugar. Recent research shows that the human body can absorb between 60 – 90g of Carbohydrates per hour. Traditionally this was thought to be much lower (around 60g), but when splitting up different fuel types into fructose and glucose, it allows a variety of intestine transporters to absorb the carbs in parallel. read more

Running Notes

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LTHR

Zone 1: Less than 85% of LTHR – 136

Zone 2: 85–89% of LTHR – 136 – 143

Zone 3: 90–94% of LTHR – 144 – 150

Zone 4: 95–99% of LTHR – 151 – 158

Zone 5a: 100–102% of LTHR – 159 – 163

Zone 5b: 103–106% of LTHR – 163 – 170

Zone 5c: More than 106% of LTHR – 170+

Swim Technique Notes

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  • Rotate body to gain more reach
  • use hand and forearm to catch the water
  • Keep shoulders down/low and use lats , not shoulder to pull
  • Start slow and get faster with pull
  • pull all the way down past waist
  • Breathing:
    • keep one goggle eye in water, one out
    Think about making your body as long as possible with timing

    Drills:

    • Rotation
      • kick, check rotation, arms at side
      • rotate kits and shoulders, everything in sync
      • 6 kicks one side, 6 kicks flat, 6 on left side (Using fins)
      One arm forward with fins on
      • Swim on side, like superman, make sure body is parallel to wall
      • try to breath
      Skull Drill
      • Use just your hands and work in a small figure 8 rotation to propel yourself down the pool (probably very slowly)

Memorable Runs: The Other Epic

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Attempt 1:

First time attempting this run and failed pretty badly, called Kate from McAdenville to come and pick me up 🙂

Attempt 2:

The second time was a little faster and at least completed it 🙂 This was probably closer to 30+ miles due to the trails in Poston.

Attempt 3:

The 3rd time was probably one my most solid runs epic run … Rocky Branch + Poston – to the top of Spencer Mountain and back. 4.5 hours … 26+++ miles, 2,200ft climbing.