September 28, 2008 / by srhernan / Make A Comment / Filed under Lake Monsters, Swim Reports
Fall is creeping up on us, and the mornings are definitely getting crisper. But the lake is still pretty warm! The water temperature came in at 70F, so wetsuits were optional. However, the real challenge this morning was in navigating a very tempestuous Lake Michigan…
I did my usual “out-and-back” to Oak Street Beach and was pretty tousled about by the swells. The return leg was by far more difficult because I was going against the current at that point. Nevertheless, it was a really fun swim because I had a chance to test my mettle in some really choppy water.
It’s so important to get some practice in these types of conditions because they force you to focus on managing your “mental game” in the moment. Lap swimming in a pool may refine your technique, but it does nothing to help you quickly and successfully adapt to a dynamic and chaotic swimming environment. Only by placing yourself in situations where you must fully engage your senses and react on instinct do you become more effective at managing uncertainty – both in and out of the water.
The post-swim festivities included the ushering in of three new Lake Monsters as well as what looks to be a new tradition out at OL#1. I’ve been bringing fresh pineapples out as a post-swim snack, and they’re been quite the hit among the group out there. Not only are fresh pineapple slices the perfect re-energizer, but they taste pretty good with a splash of Barbancourt Reserve Speciale… 
Charles and Jayme, Lake Monsters #18 and #19 respectively (congrats!)
September 25, 2008 / by srhernan / Make A Comment / Filed under Fitness & Training
Take a look at all of the people out on the street. Most of them are completely oblivious to what’s taking place all around them. They’re on their cell phones chatting away, or they’re completely “zoned out” while scurrying off to some pre-planned destination. My “favorites” are the people who bisect the sidewalks with their rolling suitcases in tow, sideswiping everything (and everyone) within a 5 foot radius.
In short, most people are not actively engaged in their immediate environment.
Now imagine how different things would have been, say, 20,000 years ago. Most of your forays outside of your cave or simple domicile would have been for hunting game or for gathering food and water. And each of these scenarios would have involved both danger and opportunity – danger in the form of predators and adverse environmental elements, and opportunity in the form of new resource discoveries.
The only way you could effectively flourish this environment would be to constantly monitor and adjust to the changing dynamics of this “either/or” external world. And the only way you could accomplish this would be to constantly and fully “switch on” all of your senses on a moment-by-moment basis.
The key is to recognize that most of us reside in a world defined by several structured layers of comfort, security, and predictability. And while this may be both pleasant and preferable, it’s also a highly unnatural state.
Remember, nature has hard-wired you for survival by giving you an extraordinary capacity to simultaneously take in, process, and react to all sorts of sensory data coming from your immediate environment. Don’t let this weapon get dull.
September 21, 2008 / by srhernan / Make A Comment / Filed under Swim Reports
The last official day of summer…
Despite a lingering fog, the weather conditions were perfect for swimming this morning. We had a slight breeze materialize at around 7:30am, and it made the return swim a bit more challenging. But the water temperature held fast at 67F, so no wetsuit was needed. Overall a great swim – I just wish it was June again… 
Last sunrise of the summer
September 19, 2008 / by Steve / 1 Comment / Filed under Fitness & Training
There’s a rather entertaining piece in today’s Wall Street Journal which highlights how some people are reacting to the recent turmoil in the U.S. financial sector. Just a few examples:
- A software engineer decided to go on a sudden spending spree and “bought a $350 juice extractor and a $700 bicycle, spent $600 on four pairs of pants, and then splurged on a trip to Japan”
- A financial trader quickly converted his assets into gold coins which he currently keeps hidden in his house
- A middle-aged couple whose $1 million pension fund account lost $170,000 this month are now frantically scrambling to reallocate their nest egg into less volatile investments
Although the responses may be different, each one has its basis in the same underlying emotion – namely fear of loss. I’d like to take this a step further. In my opinion, the current financial “crisis” and subsequent “panic” is largely due to the fear of loss of a comfortable and predictable lifestyle.
I am in no way suggesting that people should not plan for the future or should forgo having solid financial goals. In fact, I am one of the strongest advocates of creating and maintaining individual wealth. However, the problem arises when this “nest egg” creation serves as a “be all end all” source of comfort and security – and it does so to the detriment of other more fundamental areas of your life.
Here’s an exercise that I like to do every once in a while just to stay sharp. I refer to it as the “desert island” or “reverse lottery” scenario. Basically, it goes like this: Imagine that you lost everything you had – no house, no car, no job, no checking account, no credit cards, no 401K, no clothing, no family, no friends, no identity, no nothing. Just you alone in some remote part of the world.
How would you survive on a moment-by-moment basis, and how effective would you be at reconstructing your life? Or rather, have you optimized yourself both physically and mentally so that you could immediately adapt to and flourish within a new, uncertain, and even chaotic environment?
The key is that many of the currently panicking masses haven’t devoted enough time and effort to addressing these fundamental areas of their lives. So during times of diminished comfort and security, they often lose their bearings – and their rationality.
Remember – while comfort is a desirable state, it’s also a highly fleeting one. Plan for the future, but always prepare yourself physically and mentally to quickly and effectively adapt to the uncertainty of the present moment.
September 18, 2008 / by Steve / Make A Comment / Filed under Tips & Techniques
I ran across an interesting blurb from a Hammer Nutrition publication that’s worth mentioning. The article outlines a pre-race nutrition strategy that runs counter to a lot of the current “conventional wisdom” of getting up extra early and having a bagel, banana, and peanut butter prior to your big event. Here is the info:
Pre-race fueling must be completed at least 3 hours prior to the start to allow adequate time for insulin and blood glucose to normalize. Eating within 1-2 hours of a race start promotes faster depletion of muscle glycogen and inhibits fat utilization. If your race lasts longer than 60-90 minutes, this combination of accelerated glycogen depletion and disruption of your primary long-distance fuel availability will devastate your performance.
If you have an early morning race start, don’t sacrifice sleep to get up and eat! It’s completely unnecessary because muscle glycogen stores remain mostly intact until you begin exercising. Instead, sleep as long as you can, fast until 5-10 minutes before race start, and then consume a small amount of fuel (such as a complex carb energy gel). Then begin normal fueling as soon as you can after the race begins.
September 15, 2008 / by srhernan / Make A Comment / Filed under Swim Reports
Executive Summary
Rain – and lots of it!
Report
I rode out to our swim spot wearing my swim jammers, thermo shirt, and flip flops. I had to take a more roundabout circuit given that my favorite underpass was flooded. But I arrived at OL#1 to a flourish of cheers by the Ochoa brothers who were all getting ready to go on a long training run.
There was a break in the clouds at that time which gave us a temporary dry spell. Chris had already measured the water temperature which came in at a pleasant 67F. I opted for just the jammers, thermo shirt, and goggles which turned out to be ideal.
The rain returned just as I made my landing on Oak Street Beach, so I figured I’d step out of the water and check out the scene. The Hancock cut an ominous figure in the morning skyline. The iconic tower was shrouded in rain clouds and had a bit of the “Minas Morgul” thing going on. This was especially intense from the perspective of the beach – which I had all to myself.
The rain intensified on the return portion of the swim, but it was in no way a hindrance. Conversely, the steady downpour felt fantastic – almost like some kind of therapeutic water massage on your head and back. So I closed my eyes and swam “blind” for about 10 minutes – total weightlessness and sensory deprivation. Forget all that New Age yoga mantra stuff, folks. If you ever want to experience the ultimate in relaxation and “letting go,” you have to try this out!
The Ochoa guys
Soaked through and loving every minute of it
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September 13, 2008 / by srhernan / Make A Comment / Filed under Fitness & Training
The best part about the endurance sports “off season” is that you finally have an opportunity to optimize your physiology without having to worry about the “cannibalizing” effects of endurance training. So instead of being glucose-addicted cardio fiends, you now have a chance to shift your diet and activity patterns to the much healthier “paleo” regimens.
In a prior post, I had summarized Mark Sisson’s “Primal Blueprint” approach, which I still highly recommend you read in full. In the meantime, here’s my “quick and dirty” take on what you can do immediately now that many of you are no longer training for any big events:
1. Eat lots of animals, insects and plants
This translates to consuming more lean source proteins – especially fish, poultry, and meat – as well as more “wet carbs” like fresh fruits and vegetables. Also included are nuts and tubers. Keep this especially in mind over the next few months because the “Sunday game” food spreads and holiday banquets are just chock full of the worst types of food you can eat. And remember – grain is your enemy, so stay away from the cakes, breads, and pastas from now on.
2. Move around a lot at a slow pace
Take more long walks and get some weekend hiking in if you can. Try to find environments or venues that require uphill or uneven terrain. In a pinch, use the stairs in your residence or workplace as a way to add in some “hill work.” Or better yet, use the cooler autumn mornings to commute to work via bicycle if you can.
3. Lift heavy things
Step up your strength training – especially if you have been forgoing that in favor of more cardio. And make sure you do the right kind, too!
4. Run really fast every once in a while
Throw some sprint work into your exercise routines or practice a sport that involves omni-directional short burst, higher intensity movements. Great examples are tennis, volleyball, and basketball – all of which can be played indoors during the winter.
5. Get lots of sleep
Pay special attention to your sleep patterns and make it a point to hit the hay before 10:30am every night (including weekends, if possible). Be sure to “wind down” by lowering the lighting level in your home during the hours leading up to bedtime. Watch your caffeine intake, and try to make the switch to green tea versus coffee in the mornings. Also, be sure to take a high quality fish oil supplement along with your multivitamins. Not only is fish oil good for your circulatory system, but it’s also an effective mood stabilizer that supports better overall sleep.
6. Play
Join a fitness-related group such as a sports league, a swimming club, or a dance class. Human beings are social animals, and interacting with others in a “game” environment mimics the types of interactions that early humans would engage in on a continual basis. And there’s another point here as well. When you do mostly “solo” workouts, you tend to ruminate on things a lot more, and you can ironically put yourself in a worse state of mind than not exercising at all.
7. Get some sunlight every day
You’ve just come off of a summer season of long days and fairly constant exposure to sunshine. Right now you’ve got a double whammy coming at you in the form of much shorter days coupled with inclement weather that will substantially reduce the time you spend outside in the elements. This is going to hit you hard come late October, so you had best preempt it you can. I have two full spectrum lights – one at home and one in my office – that I use to compensate for the diminished levels of sunlight during the fall and winter months. They make a HUGE difference in enhancing my mood and overall energy levels during the “downside” of the year.
8. Avoid trauma
The basic rules here are to stay sharp and to keep your body fit and resilient. Wear seat belts and bike helmets, and pay special attention to the changes in the weather and in your immediate environment. While we no longer have to contend with vicious animal predators, we do have to maintain a high level of awareness of our surroundings and avoid traumatic environments or incidents that might compromise our health or shorten our lifespan.
9. Avoid poisonous things
Instantly lethal poisons (i.e. snake bites, toxic plants, etc.) are quite rare in our modern life. However, be aware of the slower poisons in your environment – especially those that you voluntarily expose yourself to. Don’t eat unhealthy foods with nasty artificial ingredients, and reduce or eliminate your consumption of simple sugars and alcohol. And always monitor the quality of the air and water in your immediate environment as well. Holiday celebrations are wonderful, but loud and smoky environments accompanied by booze, soda, and greasy appetizers are about as toxic as it gets.
10. Use your mind
As the fall and winter seasons set in, many of you will find yourself spending less time outdoors. This is an excellent opportunity to hone your mental skills through indoor hobbies or activities. Sign up for a class that interests you, and make it one that combines both physical and mental challenges. Some of my favorites are dance class (especially tango), foreign language instruction, and musical instrument training. In short, re-direct all of the energy you created from your training into healthy and productive activities that further enhance and lengthen the quality and quantity of your life.
And most important – start getting excited about next season!
September 8, 2008 / by srhernan / Make A Comment / Filed under Swim Reports
It was somewhat of a late night on Saturday, so I didn’t make it to OL#1 until 7:30am. The Ochoas were already out there – as well as the infamous the aluminum ladder – but the energy level was a bit more low key. There was a slight chill in the air that dissipated as the morning progressed, but it served as a subtle reminder that the days are getting shorter. However, for the purists out there, I do need to emphasize that summer doesn’t officially end until the autumnal equinox on September 22.
There was actually quite a lot of side activity going on in the area. The Red Bull Flugtag had taken place the day before, and the roped off section of the lake by the north wall was littered (pun intended) with the remains of all the hapless flying machines that had crashed into the drink during their glorious but ill-fated journeys. It sure looked like they had fun!
The water temperature came in at 65F, and I opted to go with the thermo shirt. I probably would have been fine without it, but I didn’t do any pre-swim cold water preparation that morning, and I hadn’t had much to eat during the previous 12 hours. As an FYI, sleep and food intake can significantly affect your body’s ability to thermoregulate. Keep in mind that your physiology is always in a state of flux, and what might have been tolerable the week before might not be under varying circumstances. So be prepared to make adjustments on a constant basis.
Enough of my pontificating. The day turned out great, and I got some kayaking in to boot. And as I’ve said countless times before, if you slept in that day you missed out!
A Flugtag casualty
September 5, 2008 / by Steve / Make A Comment / Filed under Fitness & Training, Tips & Techniques
In February 2006, The International Journal of Sport Nutrition & Exercise Metabolism published a study indicating that chocolate milk was as good or better than commercial carbohydrate and protein-based sports drinks at helping athletes recover from strenuous exercise. Since then, the “conventional wisdom” in the endurance sports is that chocolate milk is the best post-workout supplement.
The study compared chocolate milk to two other sports drinks – a “carbohydrate replacement” drink (Endurox R4) and “fluid replacement” drink (Gatorade), and the methodology was pretty straightforward. The researchers had nine highly-trained male cyclists exercise to glycogen depletion at which point they discontinued all exercise and ingested equal amounts of either chocolate milk, Gatorade, or Endurox R4. The test subjects took another “dosing” two hours later and then rested for an additional four hours.
After the rest period was over, the nine test subjects “cycled to exhaustion” at a 70% VO2 max level. The researchers measured both time to exhaustion and total work performed during this ride and took blood samples immediately afterward.
The results were quite interesting. The chocolate milk and Gatorade subjects had significantly greater time to exhaustion levels than the Endurox R4 subjects. This was particularly unexpected given that chocolate milk and Endurox R4 had virtually identical levels of protein, carbohydrates, and electrolytes. And although Gatorade had no protein whatsoever, it seemed to enhance endurance recovery levels much better than Endurox R4.
By far the key factor in the case of chocolate milk might be something which is often considered to be a pariah among recovery supplements – namely fat content. The only significant difference between chocolate milk and Endurox R4 seemed to be the level of fat. Chocolate milk had almost four times the amount of fat than Endurox R4. And Gatorade, of course, had no fat at all. In fact, the researchers concluded accordingly:
The greater fat content of the chocolate milk may have increased circulating free fatty acids in the blood, delaying glycogen depletion and allowing for an increased time to exhaustion. Alternatively, the fat content of the chocolate milk may have delayed glycogen resynthesis and decreased time to exhaustion due to a decreased gastric emptying rate and a consequent decreased carbohydrate absorption rate. It is possible that the use of non-fat chocolate milk may have yielded an increased time to exhaustion compared to FR.
So the jury is still not out on whether or not fat consumption was the factor key to endurance recovery in this scenario. However, it’s high time that the endurance sports community (and the general public as well) pays more attention to the role that fat plays in exercise recovery – as well as in maintaining optimal health overall.
September 3, 2008 / by Steve / Make A Comment / Filed under Event Alert
The granddaddy of Chicago open water swims is taking place this Saturday at Ohio Street Beach starting at 8:00am. If you’ve never done this one before, you should really check it out. Chris Sheean does a great job of putting it together, and people come from all over to test their mettle in Lake Michigan.
I did the 2.5K swim in 2006, and it was a real blast. I had thought about braving the 5K, but I had just come off of a half-ironman and was pretty beat at the time. Regardless, it’s a great course with some fantastic views of the skyline. Plus it’s right in our very own backyard!
