pavedwave longboarding

pavedwave · Joined: 22 Oct 2007 Posts: 1100 Location: seattle wa usa

I've enjoyed a lot of conversations with people about last year's ultraskates, people who ask what it's like, why one would do them in the first place, and why one would do it more than once?! But I hadn't done a "write up" on it, even though I've sat at the keyboard countless times since then, and thought about what to say...getting stuck on that basic question; where to start?

So I'll start with the start, of the first 24-hour Ultraskate: May 11th, 2007, 8 a.m., right? Well actually...

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Mental Planning for the ultraskate started a year before that, just after finishing the 2006 Seattle to Portland bike ride on the longboard, when I started thinking about doing STP in one day. After all, the big challenge for bikers was to go from Seattle to Portland in a day, rather than the sociable, leisurely two.

But realize the main difference in experiencing that ride on such different modes of transport: Bikes are fast. Longboards, half as fast. The fact is, the one-day bikers tend to leave Seattle around 5 a.m. and arrive in Portland in the late afternoon, or evening at least. In the case of the longboard, I realized that even pushing myself with very short breaks and a semi-decent pace and no time-consuming mishaps, it was going to take a SOLID 24 hours or more, to cover the full 204 miles.

This would mean, particularly in the evening and nighttime hours, riding in a lot of unfamiliar territory, in darkness, on the sides of busy rural roads and highways that have loose gravel, potholes, and drunk drivers, without the benefit of riding amongst several thousand bikers who all seemed to know where the next crucial turn in the route was. Not to mention that the visibility from riding in such a huge pack of bikes is one of the primary reasons I felt safe on the highway and rural roads. And all the incredibly helpful and kind volunteers at official stations along the way would not be present throughout the night, either. On STP I never had to look at a map, let alone think of one, because I could dutifully just follow the herd. Now, that doesn't mean I've written off the one-day-one-night STP as impossible, it just seemed a bit risky to do solo Smile

This really isn't about the STP, but it's about how early you start thinking and how this stuff gets in your head when you're planning something like an ultraskate. I wondered if it was even possible to complete the 204 miles in one day, assuming far better conditions than the raw, road miles of the STP.

What about doing this on a familiar, relatively smooth, consistent, hazard-free trail, where could all these elements be better kept under control?

And that's when the smooth, unobstructed path of GreenLake came to mind.

LOGISTICS ON THE RIDE

Rather than jump into an historical telling of past Ultraskates, here's an immediate "checklist" of things I've learned to think about and bring along, in hopes this will help others taking on upcoming Ultras.

The things you need to bring really depend on the course you choose, so think the entire day through your head as much as possible, ahead of time -- the tried and true Olympic visual model of seeing yourself all the way through the finish line.

One general rule is "Drink before you're thirsty, eat before you're hungry."

And here are some words of wisdom from Barefoot Ted, who has been ultramarathoning for years, and just recently set a new world record in the ultraskate:

"I am going to write down more about my experience during the ride, but just to let everyone know my secret:

1. Be sure you have an excellent LDP board...I did.

2. Train yourself to run an ultramarathon...i.e., learn how to pace youself for a full 24 hours

3. Study about 24 hour nutrition and hydration and electrolyte needs. Nutrition is key.

4. Have strong healthy feet...and let them have the freedom to move around to get blood flowing everywhere...that's why I wore my Vibram FiveFingers...allowed my foot to do what it does best. "

1. Hydration
- Something like a Camelbak, with a pocket to store little things you need.
- If you don't like or don't want to buy one of those, carry a bottle in your hand, and check if your course has water fountains.
- Alternate between pure water, and electrolyte drinks. There are little powdered electrolyte packs you can pour into water right on the spot.
- You really won't want to just drink those sweet "Vitamin", Gatorade, and electrolyte drinks---you'll realize your saturation point for sugar quickly.
- Personally I like to have both the Camelbak, then use its pocket that holds the bottle for electrolyte drinks, then just keep the Camelbak's inner pouch dedicated to plain water. This makes it less troublesome for cleaning and longevity for the Camel's water pouch.
- Don't forget to CLEAN your hydration pouch and tube on occasion, especially if you're putting any kind of electrolyte mix in it. There are $20 "cleaning kits" from Camelbak but you can do just as well using a long bike cable and piece of paintbrush foam or paper towel as a "snake" to clean that nasty mold that can build up. It might freak you out the first time you clean the tube and see what you've been drinking... Here's a good site I found with pics describing the procedure: http://www.utahmountainbiking.com/fix/cleaning-hydration-pack.htm

2. Food
- Test out well ahead of the ultraskate, what foods work for you. Experimenting the day of, can be asking for indigestion issues.
- I like the little "Gu" and "Clif" jellies, washed down with water. Good for small energy boosts and easy on the body.
- Intersperse the supplemental pack foods with "real" food, like:

.. potassium-rich bananas, figs, raisins, dates (avoids cramps)
.. orange slices, carrots, celery sticks with peanut butter
.. small and light bite-size sandwiches
.. rice-krispy treats, oatmeal cookies
.. beef jerky, potato chips, dill pickles (instead of salt tablets)
.. chocolate, trail mixes, nuts
.. hard-boiled eggs
.. and whatever else YOU can stand to eat over a length of time.

- I've found a lot of little bits of different things is best so you don't dread the 1000th handful of trail mix.
- Keep eating light but consistently throughout the day. This you will also need to experiment with before the day of, on some long rides. The main thing is finding a balance between sweet and savory foods.
- especially for overnighters, consider bringing a small gas camp stove to heat up water for HOT chicken or veggie soup, ramen noodles, tea or coffee. something salty and hot can really work wonders.

3. Emergency stuff to keep in your pack:
- cel phone or walkie-talkie type unit
- I.D. and insurance card (blood type and whether organ donor always a good idea)
- first aid: band-aids, neosporin, ibuprofen, gauze and tape
- some cash for mini-marts if needed
- a tube of anti-chafing creme. On a 24-hour anything, it's can be a lot more important than you might think.

4. Clothes - plan ahead of time, watch your favorite weather website for temps, precipitation, wind conditions, and be ready for anything. Remember it's all day, all night, and nighttime riding is probably what you do the least. Meaning, you should probably go riding after midnight for a couple hours some time soon!

Personally, I've come to wear as much "wicking" material as possible, less cotton and more thin, breathable stuff. Cotton holds your sweat right next to your body, and it won't go away. Combine that with some wind chill and you'll be wanting out of those clothes fast!

On the other hand, if you expect consistently hot weather, then cotton can be awesome -- for the same reason; it holds moisture next to your body and doesn't wick away. As long as you have access to ample cold water during your ride, and can afford to pour it over yourself from time to time, it will seriously help you keep from overheating.

A lightweight, thin outer windbreaker shell is always good to have. It could be raining after all. The reflective neon yellow beauty I wear in winter burns holes in retinas.

Thin neoprene / spandex runner's socks are best, but if you wear cotton just make sure to bring along extras in a pack that goes in the support car. That logic also goes for T-shirt replacements, sweat pants, underwear etc -- if you wear cotton during the day, and evening rolls around you'll want to have lots of dry options.

An extra pair of shoes that you regularly wear, is a great comfort half way through the ride. Try to choose the ones that still have soles. Keep your feet happy, and you will stay happy.

...

And here are some shots of the Vibram FiveFinger footgear that Barefoot Ted swears by. Over the past few months I've been experimenting with traditional thin-soled Vans, instead of the thick, bulky formula that's become standard in flat-soled skate shoes. The main question you'll have to answer is if your course is rugged with a lot of downhills or obstacles that require much footbraking. I'd hate to burn up a pair of nice thin soled shoes, so I usually opt for longer wearing, thick soled skate shoes on an interstate event. But on a smooth, flat, controlled course, having footwear that gets you in touch with the surface and contours of your board is really key.

5. Lighting at night
- First, what is already at your disposal? One is moonlight, which we relied upon heavily at Greenlake. Once your eyes are adjusted, moonlight is surprisingly "bright." Another are streetlamps, if those are available. I could imagine doing this in a velodrome with stadium lamps!
- Beyond the natural lighting of night, there are helmet lamps and strap-on lights made for bikers that are lightweight and powerful. Some have changeable batteries but hopefully you won't need to consider that if you start with a fresh set.
- I personally used a PETZL bikers helmet light but strapped it around the leg I tend to lead with most (I ride regular, so left leg) -- right around the quadricep, and only turned it on at a couple places around the lake where it was darkest, otherwise I'd rely on moonlight.
- A high quality set of clear, yellow, or amber eyeglass lenses are not only good for shielding your eyes from the wind, but also sharpen the trail in front of you at night.

6. Safety Gear

Some people think that falling down while flatland skating isn't so much different from eating it when running, but I can painfully attest that it is, and the unexpected can take you for a ride (straight to the E.R.) Flatland skating can often be twice as fast, and if you're "in the zone", the unexpected can happen that will plant you on your face, or on the back of your head.

My ultraskates last year were solo, only in the sense that I was the only person riding for a full 24-hours. So being responsible for myself, I always wear a skate helmet. Of course, these events were FAR from solo in that I had an excellent group of friends coming in and out of the ride, setting the pace, from the very start to the excruciating end, even some to the follow-up breakfast at Beth's! But if a person dropped in to ride a while and wasn't wearing a helmet, it's their day, their ride, so I wasn't enforcing a helmet rule.

Elbow and knee pads and wristguards are another matter. If the course is long and unknown, like a cross-state adventure, then I tend to wear pads on my primary leading knee, elbow, and wrist, just in case of a fast downhill spill. Given the long, hot ride ahead, it's actually worth considering inliner's type of pads, since they're lighter and breathe much better than skatepark pads, which wrap around the entire leg or arm, designed more for slams you take in a three-dimensional park environment.

I didn't wear pads on ultraskates, simply because the courses were really flat, well known, and predictable, and the chance of actually eating it were low. Of course, you always regret not having pads when you do go down, but its usually just road rash and scabs -- a whole lot different ballgame from taking a slam to your brain.

7. Skate Gear

Depending heavily on the ride-support situation and the distance, I typically put the following gear in my pack:
-- a couple extra bushings
-- two biltin bearings (for one wheel, in case of blowout) and extra nut
-- skate tool

Weight here is the biggest consideration, so if your ride is on a loop or has really good support, then minimize this part. But on most of my rides which are heavily solo, if there were hardware failure, I'd be toast. And in fact on STP, even though there are many support stops, all the staff are equipped to help *bikes*, so they don't carry anything like bearings, bushings, nuts, skate tools, etc.

And if you have an aid station on a loop track:
-- an extra fully setup board! if you can count on passing by your aid station repeatedly, you might want to shake things up this way, exercise muscles changing between a drop deck and a topmount. or if you have a deck with rain wheels in case the weather turns mid-way.

8. Sunglasses

24 hours is hard on your body, and as I discovered on the last one, the wind and other elements are also really hard on your eyes. Not only do glasses keep you from squinting in the sun, but some lenses sharpen up the edges of the terrain ahead of you in the dark. The "Native" glasses with interchangeable lenses have been my favorite for the last couple years, and on the last ride I popped out and lost one of my clear lenses, so I went without them for a good portion of the night. My eyes seemed fine the day we finished, but the following morning, one of my eyeballs was beyond bloodshot -- it looked like it exploded after that ride and freaked out all my coworkers, which was kind of fun. Though I don't really recommend it.

9. Miscellaneous:

- a tarp to spread out at the station and lie down
- pillow
- blankets / sleeping bag
- soft mat
- gas stove for making hot water for soup / tea / coffee etc...

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So, back to the start. Which is a really good question to figure out: When is the best time?

THE START

Not messing too much with circadian rhythms is a good idea. That way you start fresh, and your body doesn't really know it's being tricked into this little game until around 2 a.m. the next day-- when it really starts talking back at you. In fact, starting from 8 a.m. the morning prior, it seems like both ultras, the really huge hurdle was getting through the hours from 2--4 a.m. I don't dread night hours at all -- the moon is out, the wind has died down to practically zero, and the lake has a shimmering stillness that is magical. The sunrise that follows can be both liberating and encouraging. Actually, I'd like to start and finish at 6 a.m. next time, but it's hard to get as many people out of bed for both start but especially the finish, so this has always been a sacrifice in my planning.

Another plausible start time strategy is to go to sleep late the night before, wake up fresh in late morning/noon, and get the nighttime ride hours done first. If we were to attempt longboarding the STP in one day, this would be the way to do it, being stronger and more alert during the most precarious night time hours of the ride.

But I really prefer not to start into a ride with an already screwed-up schedule. My theory is start natural, get through the tough parts, and end with the encouragement of the sun.

So this is what we looked like, all clean and perky the morning of the May 11th Ultra, 2007 -- it started very mellow, with just Calin, Gareth, and my wife and daughter there to see us off, on sunny, zero-wind clear blue sky morning at the lake:

On nearly every ultraskate to date, the big guy on the right, Calin Schepler, started and ended the events with me, took a lot of great photos, and clocked some serious mileage! He's been a great energy force in the rides and I'm always hoping to bump into him burning up the miles on the trails.

The start pace all boils down to personal preference. In retrospect, on the first ultra, I had gone into it much too easily, too slow, too casual. But on the October ultra, around the 75-mile mark, I felt a strange leg tweak that never really went away, and could have been from going a little too strong off the start. It's a tricky equation and one I think you can only learn by doing, and by listening to your body. I basically put trust in this method more than in reams of scientific data and heart rate monitor readouts. That's just where I've drawn the line so far, in terms of having fun with this, versus trying to optimize all aspects of performance.

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YOUR GOALS

As "extreme" as some think the ultraskate to be, I honestly just enjoy the experience more than anything. I have never been such a competitive person, this is just something enjoyable enough to do to the point of sheer exhaustion. Or maybe it's the endorphin rush?

Some of my race-driven biking friends hook up to their stationary home cycles for hours at a time over the long wet winters, with heart rate monitors and multiple cables sending virtual GPS coordinates, heart rate monitor stats, and energy burn cycles, to optimize the efficiency of each ride. I've tried a heart rate monitor a few times, and as the years go on, I will inject more analysis into this at a later date, but for now, I just feel that sticking to your most comfortable cruise pace, keeping it consistent, and making sure to take breaks when your body tells you to, should satisfy your goal of finishing an ultra at your Personal Best.

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YOUR COURSE

So far, I have always considered the premise of these Ultraskates to be a completely flat course. In the first one, Greenlake being a loop track meant that the small bumps and gentle slopes all balanced each other out. When the Burke-Sammamish trail came into play on Ultraskate II, we rode it both directions end-to-end, ensuring once again that all slopes cancelled each other out.

In planning to prepare yourself physically, just be in your best shape by riding a lot of flatland and even inclines. Skating to prepare for this is a lot different than going out and bombing hills, which is a more intense, but short-burst, anaerobic exercise. Quite a different set of muscles. Obviously, aerobic is key here, and it'll never hurt to cross-train, like running, swimming, biking, etc., just as long as you don't overdo.

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SUPPORT

Although the physical aspect between a lake loop trail and a long end-to-end trail is the same, the BIGGEST difference is the logistics of support.

Support on a short loop is simple: you have a van, the van has the stuff you need, and you're basically set, because you can keep stopping regularly, on every lap if you had to. You really don't need to carry much, other than some way to contact others, and maybe water.

Support on a long trail bumps up the need for planning ahead. You either have a team of people organized well ahead of time, made up primarily of volunteers (assuming you're riding for charity) and they'll bring and provide the essential water and foodstuffs that you don't want to burden yourself with, and meet you at pre-decided locations all along the trail, OR-- it's up to you to carry everything you need.

Scheduling an on-site EMT or at least quick access / on-call medical attention, is another consideration. But it's important that people going into it take some personal responsibility that they're taking on an extreme activity that requires respecting their body's limitations.

On the Seattle to Portland (bike) ride in July, every year people ask about bringing their own support vehicles and friends, but that particular race explicitly BANS personal supporters, because the organization already provides so much for the $100 registration fee, and they expect people to know how to fend for themselves between support stations. So far, we don't charge any fee for our Ultraskates, and I'd rather not get too corporate about it, at least for now.

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This is a work in progress...please send me your questions!

There's a world of helpful, generic ultrarunner links here:

http://www.run100s.com/

pavedwave · Joined: 22 Oct 2007 Posts: 1100 Location: seattle wa usa

On Ultraskate IV, I opted out of riding after 100 miles, and stayed the night to support and to ride final laps in the morning. So this post is more about some of the logistical impressions of the event.

Barefoot Ted clocked a scorching 242 miles here in Seattle on a combination trail of the Burke-Gilman, Sammamish, and Greenlake, and that included headwind, stoplights, concrete "cattle guards", horrible asphalt in places, and weaving around bikes and through dogs, strollers and pedestrians. On top of that, because of a glitch in our communication, he rode UP a long hill (Stone Way) that nobody else did. I'm beating myself up about him riding that hill, but gratefully, Ted's not beating me up about it, at least not yet... Surprised

But I could definitely see with some more controlled conditions, his or any other skater's performance could be enhanced and miles increased.

As for crowds getting in the way, it was mostly a non-issue, but starting on a Friday morning instead of Saturday would help reduce the pedestrian slalom. This is how we executed the first Ultraskate, back in May 2007.

Here's a very raw video clip of Ted on our Ultra from last weekend - "negotiating the crowds" - something much better is coming soon...

http://home.comcast.net/~pavedwav..._ultraskate4_final_laps_short.wmv

I believe the morning start is still the best timing strategy. I much prefer starting early, after waking up like any other normal day, and hitting the wall during the ride, at 2 a.m., when your brain is telling you to go to bed, and THEN dealing with it. You're going to screw up your body's circadian cycle at some point in this game, period, and I'd rather not start into a race feeling off-kilter. And I don't dread finishing with some night hours for another reason as well -- the moon is out, the wind has died down to practically zero, making the riding the most effortless -- plus the lake has a shimmering stillness that is magical. The sunrise that follows is very encouraging, when you need that boost the most. Actually, I'd like to start and finish at 6 a.m. next time, but it's hard to get as many people out of bed for the start, and especially the finish, so this has always been a sacrifice in my planning.

Support can always be improved. In the first two ultras, this was fairly easy, because I only had to really consider fending for my own performance, being the solo 24-hour rider. All I could really do was give thanks to everyone who came and supported overnight, because they purely volunteered their time, and it not only takes you out all night, it pretty much wipes out the following day as well! And all four Ultras were "outlaw." There really was no reason for permits at the lake, since we didn't post up signage or have a huge or disruptive congregation. The LIVESTRONG charity aspect to these rides was kept at grassroots (website) level, so folks curious about our effort could be pointed that direction, and this is also something I need to improve on promoting. By the way, while you're here, feel free to give to LIVESTRONG, or pass on our link to someone else! Very Happy

http://www.livestrong.org/grassroots/pavedwave

As these events evolve, with finally one other 24-hour rider (Eric) in the third Ultra, and two (Ted and Eric) in the fourth, it gets harder being both participant and organizer. I had to make it clear in advance to the riders here that they were basically on their own for hydration and food for the first half, when it involves long, flat trails rather than a loop track, and when your needs are not yet as frequent or immediate. These conditions were not "optimal", and I know the Burke-Sammamish could use at minimum one support vehicle at each end. I do recognize this part of the ride is tougher, but part of the plan is to have riders attack this when they're fresh, to have less monotony in the ride, then move to Greenlake for stronger support later. So far, it's also been a "free" event -- no registration required, so the idea that you fend for yourself was somewhat implied. If more people commit to the full 24 hours in advance, then support will be a bigger focus in future events.

From my first couple Ultras, I had always regarded this as a rugged, individualistic sport, not a hand-held pleasure cruise. So I've tried to give in advance some realistic expectation that this can be a "fun run" or this can be an all-out personal quest that pushes your body to its extremes -- and that its up to any participant to communicate their goals, apprehensions, and reservations to the race organizer before taking part.

As for supporting riders, I do wish I'd been able to ride with Ted more in the nighttime hours. I'm not exactly sure how he felt about riding solo as much as he did. Personally, while I love and value my friendships, I'm not very chatty while I ride -- brief comments and jokes are fun as it lightens the mood (Patrick has been awesome for that!) but overall I really thrive on some tunes or just the peace of the surroundings. I'm a reasonably social person, but mainly before and after the ride, and on short breaks. I know this varies amongst us all, that's just my preference. I just hope this wasn't too much of a hardship for Ted.

For equipment, I think a mostly flat, smooth venue is begging for a dedicated, topmounted LDP setup -- assuming the conditions are mostly dry, then pumping can be relied upon as the main method of propulsion. The Roe Mermaid and Subsonic Pulse are dedicated pump boards designed with this kind of perfect course in mind, combined with Abec11 75mm BigZigs or 76mm (Retro formula) Gumballs, a Bennett front truck, and a Tracker RTS or SplitFire/Airflow in the rear.

Surfing the asphalt for miles has always been my preference, and I think once you get into the "pump zone", the ride practically fuels itself.

pavedwave · Joined: 22 Oct 2007 Posts: 1100 Location: seattle wa usa

It just so happens that this summer, the two cross-state distance rides (STP with Ted, and RSVP solo) both landed on THE record-breaking hottest days of the Northwest's summer! Both of these treks got up in the mid to upper 90's, both involved riding 12+ hours per day, and the RSVP in particular involved a lot of hill climbing. Besides the fact that riding over hot-baking roads mid-day has a kind of "oven" effect, it'll cook you pretty fast if you don't stay cooled down and hydrated right.

So I've been experimenting more on longer weekend rides with electrolyte balancing and found some great info off one of the bike forums. There's a lot to digest here but thought it's a good compilation of things many of us know but need to keep experimenting with.

Everyone's body reacts differently to things like sodium caps, so it's definitely not a one-size fits all, and not something you want to play with on the day of an event.

Here's the post:

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Excellent information by Bill Misner...here is an exerpt from his book for your info:

(You should consult your doctor before supplementing any minerals or vitamins....this information is not for medical treatment, or alternative to professional medical advice, but is a review of scientific evidence presented for information purposes. Applications of the herein is at the sole choice and risk of the reader).

Getting the right amount of water
On the average, an athlete loses a liter of fluid/hour of exercise. These perspiration-loss rates may be controlled or lessened by acclimation and training. The human body, when fit, will store enough muscle glycogen to provide energy for approximately 90 minutes of aerobic exercise. This extra glycogen storage through training helps balance the hydration equation. As muscle glycogen is burned to create energy for movement, water is released within the cells as metabolic by-product and is diverted to cool the body through skin-surface sweat.

Shepherd and Kavanagh (1978) found that during a marathon, competing runners released an average of 2 liters of perspiration through the process of burning muscle glycogen stores. If an athlete supplements this glycogen water by taking in 16 ounces of fluids for every hour of exercise, dehydration will normally be avoided in those events which last from three to four hours.

Researchers, however, have recently noted the dangers of too much hydration during events lasting over four hours. Noadkes (1985, 1988) reported that runners who drank too much during ultra-marathons and triathlons developed hyponatremeia (low blood serum). Hyponatremia, it turns out, may be caused by drinking too little or too much.

In ultra events, it is typically the front runners who dehydrate; those in the back of the pack tend to over-hydrate. Both suffer from the same hyponatremic symptoms â€“ one from too little fluid intake and too much sodium loss due to profuse sweating; the other from too much fluid intake with proportionately less sodium loss.

Of the 17 runners who were hospitalized from after the 1985 Comrades ultra-marathon, nine had hyponatremia caused by diluting blood sodium levels with too much water. The tendency to linger at aid stations in a vain attempt to relieve the symptoms of fatigue or heat by drinking too much water is a fault found primarily in the runners who populate the back of the pack (Noakes 1990).

Overcoming the Heat
Air temperature and humidity are factors for overcoming heat related stress that one must consider along with fitness and acclimatization. When external temperature and humidity both exceed 70%-degrees, or when either temperature or humidity exceeds 80%-degrees, an athlete may do better to slow down his/her pace, expose as much skin as possible to cooling breezes, and take frequ3ent walk breaks.

Some believe that simple mesh shirts are the coolest (Noakes 1990) but wearing no shirt at all will reduce core temperature 1Â° in the first mile of running, compared to wearing any type of shirt).

Increased body mass also increases metabolic heat production. A 100kg runner puts out twice the heat of a 50kg runner. No wonder the smaller, thinner runners tend to do better in the heat, year after year.

What replacement fluids should contain:
Body fluid losses include both water and electrolytes. Electrolytes are chemical substances which, when dissolved in the water within the body or lost in our perspiration, are the missing electrically-charged particles, or ions, necessary for cellular metabolism. They help the bodyâ€™s intra-/extra- cellular chemical balance and assist in the neuro-metabolic expenditure of caloric energy.

Athletes who are more fit and more acclimatized to heat lose less fluids and electrolytes. The rate of loss through sweat for a fit marathon runner includes a sodium loss of 2,000mg in that liter of fluid lost each hour (2kg/liter/hour). The average American athlete stores an excess of 8,000mg of dietary sodium within body tissues

Losses per 1 hour of exercise:
Electrolyte:Fit/Acclimatized athlete:Unfit/Unacclimatized athlete:
Sodium: 1,800 mg 3,500 mg
Chloride: 900 mg 1,400 mg
Potassium : 100 mg 200 mg
Magnesium: 100 mg 100 mg
Water: 1 liter 1 liter

When one considers the possible losses during a 4-hour competitive event, it becomes obvious that maintenance of a balanced electrolyte supplement and moderate amounts of liquid are absolutely necessary both for survival and optimal performance in the heat.

Dose Recommendations per hour for beyond a three-hour performance
Calcium: 250 - 500 mg
L-tyrosine: 50 - 100 mg
Magnesium: 125 - 250 mg
Manganese: 5 - 20 mg
Potassium: 99 - 198 mg
Pyridoxine: HCL (B-6): 20 - 40 mg
Sodium Chloride: 100 - 200 mg

Other formulations worth your consideration would increase sodium levels, if not raised to the point where they become problematic and cause negative side effects, more sodium may serve to assist electrolyte depletion and performance depletion in hyperthermic circumstances.

Calcium is the most abundant mineral in the human body; about 2.85 lbs. are retained in the average person. When blood volumes run low, the body extracts calcium from the bones in a process that usually takes more time than even endurance competition typically allows. A constant blood calcium level is required for a normal rhythmic heartbeat, healthy nerve transmission, and strong muscle contractions.

Deficiency in blood calcium levels during endurance events may produce high blood pressure, muscle cramps and weakness. During exercise, energy is produced by the conversion of fatty acids and amino acids with enzymes which are calcium-dependent.

Magnesium accompanies calcium in an ideal ratio of 1-part magnesium, to two-parts calcium. It works like this: when calcium flows into working muscle cells, the muscle contracts; then when calcium leaves and magnesium replaces it, the muscle relaxes. Deficiency of magnesium contributes to muscle cramps, tremors, sleep disturbances and, in some cases, convulsive disorders. Many enzymatic reactions necessary for fuel conversion to muscular energy occur with the aid and presence of magnesium substrates.

Potassium is the chief cation, or positively charged ion within all muscle cells. It is necessary to obtain the lowest optimal concentration and balance of sodium. Potassium deficiency symptoms are nausea, vomiting, muscle weakness, muscle spasm, cramping and rapid heart rate.

Sodium is the chief cation outside the muscle cells. As previously noted, American dietary practices cause the average person to carry a reserve of 8,000 mg of sodium in his/her extracellular tissues. During endurance events, 3 to 4 hours are necessary to deplete this reserve of sodium. Deficiency usually begins to occur after 4 hours and may produce symptoms of abnormal heartbeat, muscle twitching and hypoventilation.

The relative anion which must accompany sodium in the extracellular tissues is Chloride. This mineral is absolutely necessary to maintaining the osmotic tension in both blood and extracellular fluids.

Manganese is necessary in trace amounts for optimal muscle cell enzyme reactions, permitting conversion of fatty acids and protein into energy. Research shows that Manganese deficiency plays a vital role in glucose tolerance factors, free-radical buildup from intense exercise and nerve function disorders, especially in older athletes (Balch 1990).

Pyridoxine HCL (Vitamin B-6) is a co-enzyme which plays a role in 60 known enzymatic reactions involving metabolism of carbohydrates, fats and protein. This water soluble B-vitamin actively maintains the sodium-potassium balance and assists in the formation of red blood cells.

L-tryosine, an amino acid, has been added recently to the electrolyte formula. When blood plasma deficiencies occur during extreme endurance events, low thyroid and low adrenal production result. The lack of adrenal and thyroid glandular secretions are due to endurance exercise-induced L-tyrosine depletion, which may be observed by measuring decreases in blood and catecholamines during such exercise.

These glandular secretions are necessary for maintaining the rate of metabolism. Deficiency of the amino acid L-tryosine in blood serum appears firs as depression, later anger and then despondency, degenerating gradually into total despair."

=== === === === === === === === === === === === === ===

pavedwave · Joined: 22 Oct 2007 Posts: 1100 Location: seattle wa usa

I just finished a fantastic book by Haruki Murakami.

So many of his thoughts on running hit home with what I've experienced in the past four Ultraskates. And now with only 24 hours from the start of the next one, thought I'd share some bits here.

"What I Talk about when I Talk about Running"

~~~~~~~~~~~~~~~~~~~~

"One runner told of a mantra his older brother, also a runner, had taught him which she's pondered ever since he began running. Here it is: pain is inevitable. Suffering is optional. Say you're running and you start to think, man this hurts, I can't take it anymore. The hurt part is an unavoidable reality, but whether or not you can stand anymore is up to the runner himself. This pretty much sums up the most important aspect of marathon running."

~~~~~~~~~~~~~~~~~~~~

"I don't even think there's that much correlation between my running every day and whether or not I have a strong will. I think I've been able to run for more than 20 years for a simple reason: it suits me. Or at least because I don't find it all that painful. Human beings naturally continue doing things they like, and they don't continue what they don't like. Admittedly, something close to will does play a small part in that. But no matter how strong the wheel a person hands, no matter how much he may hate to lose, if it's an activity he doesn't really care for, he won't keep it up for long. Even if he did, it wouldn't be good for him."

~~~~~~~~~~~~~~~~~~~~

"It's a nice feeling to see your body going through these changes though they certainly don't happen as quickly as when I was young. Changes that used to take a month and a half now take three. The amount I can exercise is going downhill, as is the efficiency of the whole process, but what are you going to do? I just have to accept it, and make do with what I can get. One of the realities of life. Plus, I don't think we should judge the value of our lives and how efficient they are. The gym where I work out in Tokyo as a poster that says, "Muscles are hard to get and easy to lose. Fat is easy to get and hard to lose." A painful reality, but a reality all the same."

~~~~~~~~~~~~~~~~~~~~

"The most important task here was to let my body know in no uncertain terms that running this hard is just par for the course. When I say letting it know in no uncertain terms I'm speaking figuratively, of course no matter how much you might command your body to perform, don't count on it to immediately obey. The body is an extremely practical system. You have to let it experience intermittent pain over time, and then the body will get the point. As a result, it will willingly accept (or maybe not) the increased amount of exercise it's made to do. After this, you very gradually increase the upper limit of the amount of exercise you do. Doing it gradually is important so you don't burn out."

~~~~~~~~~~~~~~~~~~~~

"Through monitoring my exercise, sometimes long, sometimes short, sometimes soft, sometimes hard, I'm transitioning from quantity of exercise to quality. The point is to reach the peak of exhaustion about a month before the race so this is a critical period. In order to make any progress, I have to listen very carefully to feedback from my body."

~~~~~~~~~~~~~~~~~~~~

"As I've said, I'm not a very competitive type of person. To a certain extent, I figured, it's sometimes hard to avoid losing. Nobody's going to win all the time. On the highway of life you can't always be in the fast Lane. Still, I certainly don't want to keep making the same mistakes over and over. Best to learn from my mistakes and put that lesson into practice the next time around. While I still have the ability to do that."

~~~~~~~~~~~~~~~~~~~~

"If, however, the load holds for a few days, the muscles automatically assume they don't have to work that hard anymore, and they lower their limits. Muscles really are like animals, and they want to take it as easy as possible; if pressure isn't applied to them, they relax and cancel out the memory of all that work. Input this canceled memory once again, and you have to repeat the whole journey from the very beginning. Naturally it's important to take a break sometimes, but in a critical time like this, when I'm training for a race, I have to show my muscles whose boss here it I have to make it clear to them what's expected. I have to maintain a certain tension by being unsparing, but not to the point where burnout. These are tactics that all experienced runners learned over time."

~~~~~~~~~~~~~~~~~~~~

"People sometimes sneer at those who run every day, claiming they'll go to any length to live longer. But I don't think that's the reason most people run. Most runners run not because they want to live longer, but because they want to live life to the fullest. If you going to while away the years, it's far better to live them with clear goals and fully alive than in a fog, and I believe running helps you do that. Exerting yourself to the fullest within your individual limits: that's the essence of running, and a metaphor for life. And for me, for writing as well. I believe many runners would agree."

~~~~~~~~~~~~~~~~~~~~

"While I was in during all this, around 47th mile I felt like I'd passed through something. That's what it felt like. Passed through is the only way I can express it. Like my body had passed clean through a stone wall. At what exact point I felt like I'd make it through, I can't recall, but suddenly I noticed I was already on the other side. I was convinced I'd made it through. I don't know about the logic of the process but the method involved- I was simply convinced of the reality that I'd passed through. After that, I didn't have to think anymore. Or, more precisely, there wasn't a need to try to consciously think about not thinking. All I had to do was go with the flow and get there automatically. If I gave myself up to it, some sort of power would naturally push me forward."

~~~~~~~~~~~~~~~~~~~~

"Competing against time isn't important.

What's going to be much more meaningful to me now is how much I can enjoy myself, whether I can finish 26 miles with a feeling of contentment.

I'll enjoy and value things that can't be expressed in numbers, and I'll grope for a feeling of pride that comes from a slightly different place."

~~~~~~~~~~~~~~~~~~~~

http://www.amazon.com/What-Talk-A...oks&qid=1223609228&sr=8-1

pavedwave · Joined: 22 Oct 2007 Posts: 1100 Location: seattle wa usa

For a long time I've wanted to recount the experiences of the Ultraskates so far, but each time, I start to write a play-by-play account of the first event, starting from the first morning's experience, then think about the scope of such a longwinded novel, then remember that I have a full-time job to keep.

So I start, then stop.

Here instead, is a brief synopsis of past Ultraskates, and what I've learned in each. Since I'm batting this out last-minute, I will definitely add and edit heavily to those huge gaps in the last couple rides. Such a procrastinator...

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Ultraskate I - May 11, 2007

'Family and friends are everything.' My wife and daughter drove me down to the lake, and I started the ride (a bit frazzled, long story) with Gareth Roe and Calin Schepler, on a perfectly sunny day. After the first 4 hours of casually cruising the lake, Gareth politely inquired about my time and mileage (a racer's words for "what the hell are you doing going so slow!!!) But he was right. I was all-out mellow on this ride. Calin rode with me much of the daytime hours, Ken Barrett was there shooting lots of vid, and Patrick Alldred rode alongside me all through the night, both on skateboard and bike. And the small entourage at the Finish line was euphoric. A good portion of the slalom crew, family, coworkers, and cancer survivors.

'Ride mellow, listen to your body, trust your instincts.' There was another reason I went into it so mellow. I had tossed out my lower back in the winter of 2006, doing a home project involving shovels, dirt, and being in a hurry. Because of that, I spent the next five months off and on trying out different lower back exercises and therapy. In just the 2 months before this Ultra, I finally went into a physical therapists office and was trying electric-node therapy, ball exercises, arm bikes, and assisted stretching. So in the bag I brought to the lake, was a new canvas and elastic back support belt, plus my buddy Patrick brought his dad's old leather weightlifter's belt. In the end, it turned out I really didn't need either of them. I tried the leather belt, which gave a lot more support than the other, but took it off later.

'Humor and good spirits are key.' The weather conditions on this day were nearly perfect. The mid-day temp was warm, but I never felt overheated. If anything, it got a bit too chilly in the most wee hours of the morning. But the sunshine was uplifting, and having Ken riding alongside, making me laugh while shooting video, was cracking me up as well. The guy was next to me, in front, behind, underneath, and doing long shots up above and from other places I had no idea until later. Ken has always brought this energy to the rides, and his moments of honesty were just as funny. (that comes in the 2nd Ultraskate)

'Know yourself.' I'm not a typically competitive person. Seeing family, friends, and coworkers show up throughout, and at the end, was what really kicked me back into gear a number of times. Having never done anything like an ultramarathon, not even a marathon, my mind was nowhere near a typical athlete's mindset of pushing hard, pushing the limits. I mean, at 12 hours into it, I took nearly a half hour break and we had a gas grill with freshly cooked cheeseburgers right there at the lake!

This became the only ride which went down "officially" in the Guinness Book of World Records. 184 miles. There is so much bureaucracy involved with sticking a record in that book, which is a topic within itself, and I may go into that later. Anyway, I was more than happy with having the world's first official 24-hour skateboarding record. Now I could retire. At least that's what my wife thought Wink

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Ultraskate II - October 2007

BRRRRRrrrrr. Spandex next time it's this cold. Had I actually been at all competitive about this, the move to lycra would have never been a question. I just got comfortable always wearing sweats and changing out cotton shirts while commuting, and never really thought about this in earnest, even though Michael Dong had mentioned it being a good idea several times.

You might think this ride would have generated a lot more miles than the first, given the fact that I'd been through it once, and had a goal to go farther. There are a few reasons why this didn't happen.

1st, the media got more interested this time. A TV crew called up just the day before and said they would like to cover the ultraskate during the ride, so I gladly accepted. After all, if I was going to be doing yet another Ultraskate as a solo 24-hour rider, I wanted to at least get it out there so someone outside the Pacific Northwest might see it and get the spark to do the same. The Northwestlongboarding stoke-master Shane Donogh pushed alongside between miles 75-100, and added some great energy to the interview, as well as alleviating some of the stress of being the spotlight of their camera.

So the time I spent chatting on the phone while clocking mileage was something I felt was really necessary at the time. There was really nothing at stake otherwise. My sponsor wasn't going to pull my six-figure salary if I didn't crack 200 miles. Oh wait...

2nd, I wasn't mentally ready to charge through the cold weather. I did fine physically, but the late night hours really slowed things down. You could blow smoke rings with your breath it was so cold. The morning grass was not dewy, it was solid icy frost. One of my buddies slipped out on a hard pump and went down once, then jumped up fast like nothing happened, because he's too cool to do something dumb like that. That's why I'm not mentioning Stryker's name here. Very Happy

Stryker is awesome. The guy has just killed it in the Hybrid and GS courses in 2008. The energy he brings to racing, he brought to the early morning hours on this ride, and the funniest thing that happened was a very short early morning exchange between Ken Barrett and Stryker, while I was on one of the freezing cold morning aid station breaks. Ken kept saying "Man, this is so freaking cold, this sucks!" then Stryker stared at him and said "THEN LEAVE!" And of course Ken didn't leave. You gotta know Stryker's tough love to appreciate that one. All I can say is positive energy comes in all different forms.

3rd, did I mention I'm not really competitive? On top of that, I was the only guy really shooting for 24 hours again. To this day, I'm still not sure whether having a big field of "players" would make me perform better or worse. In something as huge as an Ultraskate, I'm becoming increasingly convinced that every day brings something new, and you don't really know what, until you get there. All you can do is train like crazy, prepare like crazy, but when the last week comes, just relax, and ride.

We finished up the morning, 8 a.m., on the other side of the lake, a half-lap from the Finish line. Calin, Gareth, and Stryker.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Ultraskate III - May 2008

Eric Lowell, stoke-meister! The man radiated an energy throughout day and night, that super-charged us all. What else can I say?

Oh yeah, it rained 75% of the time. That part sucked. But it didn't really suck at the time. Mentally, I was going to do this no matter what. I needed to crack 200 miles for sure, purely a personal challenge. My mileage goal had nothing to do with what Eric was up for, because I had no idea. Eric is a really humble, low-key guy, yet I can see his abilty to focus intensely on a goal.

The fact it was pouring relentlessly just highlighted the positive vibe there.

We had the worst conditions possible, and we still had fun. And my feet looked like balloons afterward.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Ultraskate IV - June 2008

This is when we all learned the mindset of an Ultramarathoner. Barefoot Ted started off slow and mellow, and ended somewhat the same. And that's saying a lot! When you see someone go that strong, that consistently, and for a solid, focused, 24 hours, to maintain that pace at the finish line is incredibly intense.

What I noted from this experience most of all, was that you want to finish your ride healthy and strong.

You want to wake up the next day and not feel your body is wasted. You shouldn't be waddling around the house on stiff muscles. Not that I'd beat myself up in the past (other than Ultraskate III) but I think seeing Ted strong at the finish kind of blew everyone away.

Get up and skate the next day, at least a little. If not more.

The key point is, these ultras are not a "stunt" -- it's how we roll.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Ultraskate V - October 2008

With 40 riders and supporters signed up on the day before the ride, I'm speechless. Not because I have nothing to say, but because I have to go to work now. Smile

Now, we have: (note, list has been updated with Ultraskate V results)
====================
Ted - 242m
James - 208m
====================
Eric - 187m
Nat - 150m
Keith - 150m
====================
Rob Thomson - 143m
Josh Michels - 143m
Calvin Logue - 143m
Richard Simes - 133m
Ben Hall - 132m
Trevor - 114m
Sheldon Lessard - 110m
Keith O'Leary - 109m
Rodrigo Gonzales - 107m
Laura Hatwell - 102m
Rain Daley - 101m
Calum Warren-Piper - 100m
====================

Best to everyone, Eric in Houston, Rodrigo, Yandall, and Galac in San Diego, the crews of Northwestlongboarding.com, Skatefurther.com in the UK, and Neednotollie.com in New Zealand!

The continually updated Ultraskate list is now here:
http://pavedwave.myfastforum.org/...quot_The_List_quot__about485.html

Badger · Joined: 22 Dec 2008 Posts: 10

Great information, saw the chalk in your gear and it peaked my interest, what do you use it for?

pavedwave · Joined: 22 Oct 2007 Posts: 1100 Location: seattle wa usa

Chalk is actually a good source of calcium.

But that's not why I carried it. The main thing with these Ultras to date is that I've been in the odd position of both participant, and "pseudo-organizer." But I don't do much organizing other than promoting the date and details of the event beforehand. One thing I learned watching Ted was that he was really focused on just skating, and that's something I'd like to do more of in future skates. The first two Ultras were basically solo endeavors. The third added a few others who needed guidance on the trail. If the actual 24-hour participants continue to grow on these, we'll be needing more formally signed-up and committed volunteers doing things like making sure food and liquids are accessible (and not stolen by passersby) but for now, and the immediate future, these have still been low-attended and low-key enough that we all just have to take care of ourselves, at least food wise and making sure we're responsible for hydration especially on the long stretch of the Burke Gilman.

Ok now I'll get to the chalk... this will have two purposes on the upcoming Ultras.

1. Marking the trail for noobs. Since the 25-mile Burke-Gilman trail is as long as it is, there are a few places where someone new to the trail could have a hard time deciding which direction to take, and end up lost and way off course. What I would do is carry a big chunk of chalk, and drag it behind me on the trail without stopping my ride, wherever the trail looked like it might be confusing for others. Of course this assumed that I'd be in the lead. This may not always be the case, at least I sure hope not! So until we really have Burke-Gilman knowledgable volunteers who are willing to go bike the trail and mark it up beforehand, this is our event-day strategy. And of course, if it rains, this whole idea goes right out the window.

2. Proof of reaching the milestone. The other way we'll use chalk in the next Ultras is as a "checkpoint" marker -- where each skater will carry a very small piece, and when they reach the 25-mile turnaround point, they'll mark a unique symbol / letters on the trail there, as a proof of reaching the target. This idea also goes by the wayside if it rains, where we then just fall back on the honor system. This is just an optional idea, only for those who are going after a "record" or just like there to be no ambiguity about their achievement. Some long distance push races have full-time volunteers stationed somewhere handing out paper tickets for this same purpose. Again, that gets back to the topic of organization... Embarassed

I'm shooting some short video clips right now of some select decision points where people would most likely get confused, and planning to stick those together in a Youtube post well before the event day. I'll also print out a map with rough milemarkers indicating those decision points, and the 1 or 2 available restrooms / porta potties on the trail -- which can be rather critical information for the uninitiated. My main advice (tricky for out of towners) is if you're pretty serious about the Seattle Ultra, RIDE the Burke end to end beforehand! And doing it on a bike might be the easiest way to clock the full 50 miles without blowing a calf muscle before the event.

Same would apply to whatever city you might be in, now that there are Ultraskaters in several US cities (Awesome!!) I assume they're mapping out their course with GPS or already-set trail mile markers, some way to factor their mileage, long before the actual event day.

pavedwave · Joined: 22 Oct 2007 Posts: 1100 Location: seattle wa usa

I'm re-reading another book which has been a confidence boost from the past; Dean Karnazes "Ultra Marathon Man - Confessions of an all-night runner"

http://www.ultramarathonman.com/flash/

Dean does some things that seem to run completely counterintuitive like eating whole pizzas, ice cream shakes, chocolate eclairs and such during ultramarathons -- but these are things that really just tweak your mind and remind you how we're all built differently, mentally, physically, and chemically.

Some parts that affirm my take on ultraskating as well -- mainly self-reliance and independence.

===

"
Even while participation in 10Ks and marathons is on the rise, 100-mile footraces remain almost unknown to the general public. The level of corporate sponsorship and media coverage of just one major US marathon, like Boston or Chicago, would dwarf that of all ultra-endurance events combined. And when comparing any running event to a popular spectator sport, like football or baseball, the level of endorsements isn't even a blip on the radar.

And I like that.

Runners are real people. They don't run for money or recognition, they do it out of passion. Most have day jobs that pay the bills, and running is a labor of love. Ultrarunners take it to the next level. Training to run 100 miles while working nine-to-five requires a phenomenal level of commitment and determination...

Most ultra-endurance races are staged on a shoestring budget by people who do it because they love the sport. Unlike a sanctioned marathon, with frequent water-stops along the way, most ultramarathons have limited access to supplies. I remember one gritty 50-miler I participated in where the only support on the course was a water hose at the halfway point. A new ultrarunner griped about having to wait in line to get water. "If you don't want to wait in line," the race director suggested, "get there first."
"

===

Another tale Karnazes told really stuck with me, because it related to something a marathoner told me once before. The story was that of a couple guys Dean first saw training in a park, then later on a huge distance run. I forget the exact time lapse between these events, but these guys stayed together on the run for a full 75 miles. They were running together, always running together. Dean found it odd that he'd catch them both at mile 75 in the event, noting that "it's highly unusual for two runners to maintain the same pace for 75 miles."

One guy was completely wiped out, the other was fresh and strong. To be polite, Dean asked how they were doing but could pretty much see what was going on already. The fit guy said "why don't you keep powering along and we'll catch up with you later?" so Dean leaves them and keeps on his pace.

45 minutes later he catches up with another runner, who says...

"
"...You see that poor bastard behind us?"

"You mean those two guys? It's kind of strange they're running together."

"Yeah, those Rangers are pretty fucked up, ain't they?"

Now I was totally confused. "I'm not sure I follow," I said. "Are they in the Forest Service?"

"No, they ain't no forest rangers," he said. "They're Army Rangers."

The picture was becoming clearer now.

"They're trained not to leave their partner," he went on, "so they do everything together. The guy who looks fresh won't leave his partner for nothin', even if it means dropping out of the race himself. They'll either finish the race together or drop out together. So if one of them goes down, they're both out. I used to train with an ex-Ranger. Those guys are pretty fuckin' psycho if you ask me." He burst into a wry cackle.

As psycho as I was beginning to think this guy was, he was pretty engaging, and the distraction of running with him served me well.
"

===

What really struck me about this story was how misplaced I also felt this "pair" of guys were, on what's one of the most extremely individualistic endeavors one can tackle. A relay is of course all about teamwork, as is a cross-country "team" if you're accumulating points. But I'm sure Karnazes focused on this memory because of its novelty and contrast, although I found it odd that he left his personal opinion on the same issue ambiguous. (I'd assume he agreed with the "psycho")

The similar story I'd heard many years prior was on a skate with my buddy Derek, who also has a history of cross-country running. He said one of the keys to cross-country was a bit brutal -- it was about being able to watch people in an event "drop like flies" but you keep on going.

I guess that seems like common sense to me, a philosophy I've always believed in when it came to practicing solo trumpet for performance tryouts -- you do your best, and don't focus on the "competition." I don't have much empathy on event day, because I wouldn't want people fussing over me either, if I was having a shitty day. If I bonked, if my skateboard kingpin busted, if I busted my ankle and had to catch a bus to the E.R., that's my gig -- YOU keep going!! Some days are meant to be, and others are not.

I fully enjoy the camaraderie, tossing supportive comments and vibes to each other as the day unfolds. But there are so many factors that will slow you down, tie you up, and half the strategy in attaining your goal in an ultraskate is to minimize the distractions. Assuming you've trained for this, you're the only one ultimately responsible for getting through the full 24 hours.

Karnazes' book might seem self-absorbed at times, as Dean admits openly, but I found his story an amazing journey and totally worth the read if you're into pushing yourself and finding your happy place.

pavedwave · Joined: 22 Oct 2007 Posts: 1100 Location: seattle wa usa

This is what I've got packed so far for this upcoming skate. The picture is just all the pre-packaged stuff, not including the sandwiches, fresh fruit, etc.

I tried going an all-liquid diet last time, throwing powdered protein into a shake with Green Magma and Carbs, but that form of protein just doesn't do well with my system. Perhaps the organic / soy protein will work if I find the right stuff, but it just tasted horrid. I settled on some chocolate protein powder but got pretty tired of drinking the chocolate flavor.

So this time I'm back to digesting a little more solid foods. We'll see...

CarbBOOM - 110
Sharkies Gels - 140
Gu Chomps - 90
Gu Chomps - 90
Gu Espresso - 100
Honey Stinger Chews - 160
Honey Stinger Gel - 120
LARABAR Cherry - 190
LARABAR Apple - 180
LARABAR Cashew - 210
LARABAR Cherry - 190
LARABAR Apple - 180
LARABAR Cashew - 210
Clif Bar Cool Mint - 250
Clif Bar Peanut Toffee Buzz - 250
Clif Bar Cranberry Apple - 230
Clif Shot Expresso - 100
Clif Shot Expresso - 100
Clif Shot Strawberry - 100
Clif Shot Strawberry - 100
Clif Shot Razz - 100
HammerGel Espresso - 90
HammerGel Apple - 90
HammerGel Vanilla - 90
Sport Beans - 100
KINDplus - 190
KINDplus - 210
KINDplus - 170
CytomaxGel - 110
CytomaxGel - 110
Kirkland Peanuts - 330
ProBar Sesame - 400
HoneyStinger 20g Protein - 390
Kirkland Cashews - 330
Powerbar Gel - 110
ClifNectar - 170
Powerbar - 230
Powerbar - 230
Powerbar - 230

6,780 calories

+ other miscellaneous:

A couple PB & J sandwiches
A few Bananas
Paul Newman's Organic Fig Newtons
Small bag of beef jerky
Small bag of dried blueberries
Small bag of pumpkin seeds
CytoCarb powder - 210 cal per hour
Nuun tablet electrolytes throughout the day
Chocolate covered espresso beans

Wish List, but I can survive without it...
Dick's cheeseburger around the middle
Starbucks double-shot Latte an hour or so before the finish