Body Temperature Reguation While Working Out Information

As most of you probably know I've been training for a triathlon for 2 months now. It was in the 80's here in Central NY today, and I did a brick workout ( 2 events back to back w/ no rest ). So, I rode the bike 15 miles, dropped the bike off and got a 5 mile run in. Let me tell you, going from 20-22mph to around 10mph is a huge shock. The second my foot hit the ground from the bike, sweat began to flood out of my pours. About 3 minutes into my run, I noticed I was getting VERY VERY hot, VERY quickly. My mouth was like sand 5 minutes into my run, so I had to push through being extremely dehydrated, and overheating.

After my workout, I did my normal routine (Strides, Stretch, Abbs). Even though I wasn't doing much work, I noticed I was still extremely hot and my mouth was still tacky. A cool shower fixed the heat, and a 1/2 gallon of gatorade fixed the dehydration. So I decided to get on the computer and do some research inorder to better prepare myself to make my workouts from now on more comfortable. So here's what I found:

Although the Average Tempurature for Mid-April in Central NY is around 65, the forcast for the next 10 days is:

Day	Su 4/20	M 4/21	T 4/22	W 4/23	TH 4/24	F 4/25	S 4/24	Su 4/25	M 4/26
High	71	72	75	76	71	74	78	64	66
Low	44	44	47	50	51	54	44	45	50

As you can see the average temperature is above normal for the next week and a half. For you out there who have been running, and have noticed that it is MUCH harder to run in this very hot weather, it's not just you.

Actually, the reason that it's so much harder to train during warm weather is because your temperature regulatory system in your body controlled by the hypothalamus gland has trouble keeping up when the air temperature gets closer to normal core temp (98.6F), and has even more trouble when the humidity raises. Air tempuratures 55 and higher begin to put stress on the Thermoregulatory System. Most athletes don't notice the decrease in efficiency until about 65 degrees. The human body perspires water and salts which evaporate into the air, cooling your body down. When the air is saturated with water, your sweat cannot evaporate as quickly.

 

So, the first thing that happens when you start running, is your core tempurature starts to heat up. This is because muscles create up to 20% more heat when being used during workouts. When the blood passing through the hypothalamus gland is higher than normal, the heart beats harder and faster, pushing the HOT blood to the skin's surface (instead of your muscles) to COOL it off. So not only do you have less blood going to the muscles, but you have more lactic acid buildup, because less blood is transporting acids away.

 

If your body keeps heating up, Heat Stress, can progress to Heat Exhaustion which can cause the life threatening Heat Stroke. If you ever begin to feel dizzy, or have muscle cramps, you may be experiencing stages of Heat Exhaustion, if you ever stop sweating, while you rightfully know you should be, you're becoming dangerously close to Heat Stroke, and you NEED to stop, cool down and hydrate. Heat stroke causes blood presure to drop, and could result in a Coma.

 

Having a quick change in tempurature, which is what happend for the past 3 days, the weather went from about 55F to around 80F in a few days. Your body needs to go through a process called Acclimation, or just getting used to the hot weather. After your body gets acclimated to the warmer, more humid weather, the Thermoregulatory System becomes more efficient, you release more sweat, quicker, at a lower blood tempurature, but your sweat has less salt in it.

Here are some tips for getting good workouts in during the summer months without letting that big ball in the sky effect you as much:

• Wear light colored breatheable clothing that allowes easy wicking of sweat.
• Get acclimated to the weather before performing vigerous workouts.
• Take a cool shower before your workout to pre-cool your system.
• Pour water over your head ( 70% of your body heat leaves your dome )
• Workout just before sunrise, or when it cools after sunset.
• HYDRATE, HYDRATE, HYDRATE ( cold water leaves your stomach faster, and has a phychological cooling effect )

I got information from:

• Summertime sizzlers - body temperature regulation - Brief Article

• Hot Weather Running

• Wikipedia
  

Here's some information that might persuade some of you to start doing Triathlons.

I wrote a blog on March 11th about the basics of Triathlons, click here for that blog.

 

BeginnerTriathlete.com is an excellent site to look at if you are interested in articles, training schedules, or a forum about triathlon stuff.

 

Triathlon.org is a huge database of upcoming events, results, news, and rankings ranging from sub-amateur to professional triathletes.

 

USATriathlon.org is a site made to connect fellow triathletes to clubs, races and coaches.  they have a membership fee, but being a member decreases the entry fee to most races, and such.

I'll post more on Triahlons soon.

 

If anyone has any questions you can:

       Email me @ lilmidg12@yahoo.com

       IM me @ lilmidg12

       Or just message me on runnerspace.com

 

 

2007 Rhodes BG Triathlon World Cup - Elite Men

 

Event Location: Rhodes, Greece

Date: October 7th 2007

Prize Money: 100,000 US Dollars

1	Gemmell	Kris	NZL	01:51:53	00:19:14	00:01:23	00:58:10	00:00:28	00:32:35
2	Brownlee	Alistair	GBR	01:51:57	00:19:07	00:01:26	00:58:31	00:00:28	00:32:23
3	Atkinson	Courtney	AUS	01:52:20	00:19:15	00:01:26	00:59:42	00:00:24	00:31:30

 Full Results

 

Swim: --

Bike: ~18Mi in 60Mins.

Run: 9Mi in 60Mins.

BOOO YAHHHHH!!!!  Starting to feel it in the Legs again.

 

OK, so I haven't written a blog since... the 14th.

I don't have anything interesting to write about today, I have Spring break next week, so I'll have ample time to produce a few blogs.

 

I just watched Old School...:

Swim: --

Bike: 60 mins.

Run: --

    Today I rode over to the local bike shop on Central Ave, Albany NY.  I bought the Profile Design Century Aerobars.  They feel pretty comfortable (not as comfortable as the really expensive ones they had on their top end TRI bike, but good enough for a beginner like me...  I'll post pictures of the whole bike/Tri bars tomorrow.

    After putting the aerobars on at the store, I decided to take the storekeepers advice, and head out towards the Guilderland Area and hit up some country roads.  I did that for about an hour, I don't know how far I went, it was more or less just a leisurely ride to scope out the area, get used to the aerobars, and waste time.

    After that I met up with an old teacher from my first semester here at UAlbany, Laurie Garafola, she is one of the heads for RESLIFE here at SUNY Albany, so... I've got the hook-ups...  She's going to see if she can get me onto the Freedom Appartments for next year.

    Anyways... I took Mr. Burns advice and got meself a bit of Yuengling, have been craving beer for the past few weeks.  I haven't drank any alcohol in a month.  Felt like everyone deserves a few drinks for St. Patty's Day Weekend, not to mention I've had a good "almost" first month of training...

    This gives me time to reflect on the first week of training.  The first day, I went out for a run.. I got about 1.5 miles into the run, and was DIEING.  Kids in 7th grade race that far, and I could barely walk after running that far... haha makes me laugh out loud, yes I said it withough shortening it up to LOL.  By the end of the first week of training, I thought 4 miles was good... I ran 10 miles the other day, and biked 22 yesterday, before running another 5...  I'm deffinately getting back into shape, but have alot to work on before the TRIATHLON Aug 10th.

    Since I've been listening to Dave Matthews Band for the past hour, I feel it is my obligation to pour it onto you foke.

 

Workout:

Swim: --

Bike: 22miles in 1:15:00 (~18-19mph)

Run: 5miles in 36:15 (~7:15min/mile)

I was going for a 10k(6.2mi) but I've been lacking on sleep lately, and haven't eaten anything or drank any water today. My body stopped sweating at 4 miles into the run, which scared the bajeesus outa me.... first time it's ever happened for me... So I stopped at 5 miles.

I need to start brining gatorade or water with me to workout seeings how I've been getting up into the 1:45:00 and 2:00:00 workouts.

Also, I need to start going to sleep earlier, and eating breakfast again. School makes it hard to stay on a schedule because of the workload and due dates...

Matt Reed aka BOOM BOOM

I don't know if any of you know who Matt Reed is, but he is currently the fastest TRIATHLETE in the world.

I emailed him from his website about how I've been training for a Triathlon (I've decided I'm most likely going to do the Olympic Distance Triathlon instead of the Sprint Triathlon.) and gave him details on my training long and such.

He emailed me back with some INTENSE Swim, Bike and Running Workouts he does!!! I can't wait to start digging into them, but I still have untill April 10th untill I am allowing myself to do any speed workouts. It's BASE BASE BASE until then. I deffinately underestimated the amount of milage I should be up to by the time workouts come, so I'm going to be amping those up. Hopefully someday I'll be competeing in the Olympic Level. I'll keep you all posted.

I'm sorry this isn't a record breaking blog, I'm a bit tired, need a shower, food deprived, and want to drink a few beers and relax for the first time in a week or so...(midterms). Toodles.

 

 

Workout:

Swim: 25mins.

Bike: --

Run: 5miles in 35mins.

Felt pretty good, surprisingly after the 10miler yesterday.  The swim started out rough, but I eased into it, and began to speed up, while feeling more comfortable at the same time.  I feel like I am progressing very quickly, and getting back into shape.  I'm out of the "Dusting off the Cob-Webs" weeks, and into the Training.  Also, I may do the Olympic Distance Triathlon on August 10th, instead of the Sprint Triathlon.  There is still 5 months to go, so I have plents of time to decide.

 

Nutrition 101

Carbohydrates Proteins Fats Vitamins Minerals
	Carbohydrates: A few examples: Cereal Fruit Vegetables Oatmeal Breads Rice Pasta Potatos Milk Ice Cream   ~60-65% of your daily diet.  Carbs are the smost efficient substance the body can use as energy, short or long term.
Protein: Examples: Milk Eggs Fish Cheese Meats ~15-20% of daily diet Some protein is used for energy, but most is used to repair those muscles you tear while working out.
	Fats: Examples: Peanuts Oils Fish ~20% of daily diet. The three listed above provide the body with a substance called Omega-3.  Omega-3 cannot be manufactured by the body, but it's a crutial fatty acid to help prevent diseases.  Also, it aids in human growth, development, and brain functions.
Vitamins: Examples Fruits Vegetables When you workout, the muscles in your body create toxins.  These toxins get washed out by antitoxins, vitamins.  Although you can intake vitamins from suppliments, natural foods are the best. There are Vitamins: A - Helps growth, keeps skin healthy, and bones strong. B - Helps growth, metabolism, and normal bodily functions C - Forms new connective tissue && keeps you from getting Scurvy D - Develops bones & teeth. E - Heals Scars K - Helps blood clotting.
	Minerals: Calcium - Keeps bones and teeth strong, helps prevent stress fractures. Leafy Vegetables Beans Eggs Iron - Helps deliver Oxygen to your blood cells.  Keeps energy levels up. Lean Meats Leafy Vegetables Nuts Fish. Sodium / Electrolytes - Salts and electrolytes are lost through your skin when you sweat during workouts.  Sports drinks and salty foods replace these two substances.   Check Ryan Westmans Blog on Sports Drinks
Water: The human body is made of 60-70% water.  When you do work, the body creates heat, then you start to sweat to cool off as you begin to tap into you water reserves.  Your bodies metabolism requires water inorder to perform properly.  If you don't have enough water, your body cannot burn the calories needed for extra energy during workouts or races.  On average a human body looses 2.5liters of water per day.  If you have a well rounded nutrition, drinking ~8 cups(~1/2 a gallon) of water per day will replenish the water lost.
	Sleep: Most of the muscle repairs happen while you sleep.  Sleeping is a key part of training.  8 hours of sleep the night before, and after a hard workout is recomended.

 

This song is appropriate for this blog:

 

Swim: --

Bike: 15mins. warm-down

Run: 10miles in 70mins.

Felt Awesome today. I had a dream I was coming out of the second transition (from bike to run) in a triathlon, and I was in the top group of 4 people, including me... yeah, lets just say that was a confidence boost, I might do a half-Olympic distance Triathlon, and move to the Olympic distance after that. Maybe I'll be out in Oregon training in a few years :)

 

Triathlons 101:

Brief History:

The first Swim/Bike/Run "Race" was for marathon runners who needed a break from the normal marathon running workouts. It was then turned into a race in 1978, composed of 13 people. Three years later there were hundreds.

The first Olympic Triathlon was held in Sydney Australia during the 2000 Olympic Games. The U.S. won the second Olympic Triathlon in '04.

 

Triathlon Distances:(Swim, Bike, Run) Sprint:------------750m, 20k, 5k Olympic:----------1500m, 40k, 10k Half Ironman:----1.2mi, 56mi, 13.1mi Ironman:---------2.4mi, 112mi, 26.2mi

Transitions:

T1 = The transition from Swim to Bike.

T2 = The transition from Bike to Run.

Transition areas differ from triathlete to triathlete. Good transition areas are well organized for time efficient change from swim to bike or from bike to run. Some people put their helmet on the aerobars, and glasses on the handlebars. Shoes can be clipped into the bindings so you can slip them on during the bikeride, saving time. For more Transition Area ideas.

Trisuits: Unitards are a singlet type of trisuit. They have built in pockets, mes vents, and are commonly very thin so they dry quickly. The zipper is for controlling body temperature while on the bike, or during the run. Some are made of a material known as fastskin. This mimics sharks skin inorder to give the Triathlete more hydrodynamics.

	2-Piece trisuits are composed like a track uniform, a botom and a top. The advantage to haveing to seperate pieces, is that you can take the top off while running if the race permits. But, some tend to ride up while running, and may get tangled while putting it on during T1, unless you wear it for the swim.

Triathlon Bikes: Tri bikes are designed for maximum energy efficiency. They max out Aerodynamics by the shape and geometry of the frame. Aerobars, although take away from the amount of power you can push through your legs, increases aerodynamics tremendously.

 Well I hope some of this info helped somone out.  More information can be found at BeginerTriathlete.com.

Swim: --

Bike: --

Run: 6.5Miles in 50:00Minutes.

00-10min@8:00min/mile pace

10-20min@7:45min/mile pace

20-30min@7:30min/mile pace

30-40min@7:15min/mile pace

40-50min@7:00min/mile pace

So... the plan was to run about an hour.. but I started feeling really really good around 40 minutes so I was going to go for 10 miles, I would have gotten there around an hour and 15 minutes, give or take a few minutes. So anyways... I was going to run 10 miles, and at 48 minutes, a guy walks over to me and says "We're closing up..." so I was like.. " S&$T, F*%K, A$$%*@E, C&(K, etc. etc...((acompanied by a few gestures))

All in all... I haveto do the 10 mile run tomorow now...

 

Some of the Running Equipment I use:

Asic Gel Kayanos:

By far the best running shoe I've ever used. During high school I tried alot of different types of shoes (New Balance, nike, and North Face). My senior one of my idols, Jeremy Cornue (HS National Champ at Steeple in 1998) suggested I try Asics. Been with them ever since. GT's are pretty good for the amount of money you spend on them, BUT, the Kayano's are Kickk Ass.

Eastbay:

I don't know if anyone else has trouble finding good quality running shorts, for training or racing, but eastbay has copious amounts of them. I bought a pair for like 15 bucks, and will most likely buy a few more. Yes, UAlbany Colors. They ship their items very quickly, I recieved my shorts in 2 days.

Runner Watch:

I loose watches like it's my job... So, instead of buying a 70 dollar one, like the Ironman watch, which I was going to get... I bought a Timex WR50M, as shown.

Music:

Yeah it's small, but it is perfect for running. This tiny IPOD Shuffle can hold about 250 songs. The battery lasts around 12 hours, and has a clip built into it. It costed me 80 bucks, but I've gotta hundreds of hours of use out of it. It helps out a TON on the hour+ runs, and bikerides. I just wish I could bring it in the pool with me...

Well thats enough for today. Tomorow is another hour-an hour-fifteen min run + a bit of a bike workout. I'll let you all know how it went.

 

To add to the Patriotic Theme of the profile, I think this song is appropriate:

 

 

3/6: Took the day off to recover.

3/7:

Swim: --

Bike: 60 minutes around Albany.

Run: --

I was a litte dissapointed about not gettin onto the University Apartments for next year... So I decided to take a ride around the Albany Area. Lasted around an hour. I tuned in the bike, adjusted the seat, and bars. I've got massive amount of work to do for the next few weeks, so I'm gunna do my best to keep workin out, but I might have to take it easy this week inorder to get all my shit done... unfortunately...