Healthy Boss, Healthy Employees - A Culture of Fitness

Chances are... you recently returned from having fun outdoors testing your abilities on your bike, board, skis, or hands and feet. You schedule long weekend rides with your friends, plan an upcoming winter snow trip to Mammoth, or looking into a cool summer kayak trip. You read up on nutrition and what gear is lighter or more comfortable. You exercise on the weekday too squeezing a workout around meetings or making time at the end of your day for a run or surf session. Changes are...you probably have something in your car from your last workout be it energy bar wrapper, running shoes, or sand from the beach. You, my friend, represent 30% of the American population that makes exercise a regular part of your day.

70% of the population lacks this lifestyle which is a shame because they are missing a rich part of life. The reasons so many people don't stay active is they don't know where to start and they think it takes a lot of time (which is kind of true, but more on that later). Motivation, energy level, and peer culture are all big factors that determine one's commitment to exercise. If you own a company or are a director, the health of your employees can hurt your bottom line with the steady rise in health costs. In the corporate world, a majority of employees don't exercise if they feel that the culture is not conducive to health and wellness. They feel they will be ridiculed for working out instead of working straight thru the day.

Being a boss (or an influential co-worker) can be a powerful tool to get people to exercise. They look up to you for guidance and judge you on how you spend your day. You workout and stay fit and they get the message: Health and Exercise are important. Like karma, the health benefits of exercise will have pay-offs for your co-workers and employees and come back to you. They will not only feel better and notice their bodies change, they will also be more alert, productive, and have an improved sense of self. You know how good you feel when fresh air flows on your face, your clothes are wet from your hard work, and your heart is pounding. Help those around you and you will see them change. If that doesn't work, tell them that people who exercise regularly have a better sex life!

Here are some ideas and tips to get your employees, team, and co-workers movin:

1. Be a role model. Show that a workout during your workday is OKAY. A 20-40 minute run can give you a new persceptive on a problem and give you energy for your day.

2. Promote a team activity together - sign up for a fun 5K walk/run and do it with them (don't kick their ass either). Take it one more level up and make it a charity event and donate your time or food for a better cause.

3. Take your meetings outside - turn weekly meetings to walking meetings, conference calls to walking calls, brainstorming session to surf session. Getting outside lets you enjoy the fresh air, sun, and nature. It also gives you and your co-worker/staff opportunity to exercise. If you like numbers, wear a pedometer and track your steps. Aim for 5000-7000 steps a day.

4. Meet your team at a yoga class or spin class. Choose an activity and invite them to a weekly class. They might feel goofy at first but then they will like the change.

5. Order healthy food – meetings littered with sweets and foods that give you a short burst of energy followed by drop in blood sugars doesn't promote health or good food for your brain. Fresh fruit and nuts are good finger foods without spiking your blood sugars. Or try hummus with fresh vegetables. And if your team always go out to lunch on Fridays, look for healthier restaurants.

Getting people to get movin' can be a bit tough, but keeping it fun and simple is the key. Know that if they get out there and walk for 15 mintues that it is like you catching waves for an hour. Be patient with your peer but keep them accountable. Give them tips for success such as packing your bag the night before and having a healthy snack (half PB&J) 90 minutes before their workout. About that time commitment... it is true that you need to spend about 5 hours a week to get the weight off, but the fun and improved lifestyle they will experience will be a great start to more positive changes.

Go get 'em boss!
Chi

(pictured above: Brendan, owner of The Hub Cyclery, promotes riding by leading weekly rides from his shop.)

Will Race For Beer

Racing has a unique way of defining you as an athlete and as a person. I wasn't always sucha strong competitor but after completing my first mountain bike racing season as Expert, I look back at how much racing has molded me into the athlete and person I want to become. It is an arena to become a better rider – nimble and light on the descents, strong and steady on the climbs, and smart on the nutrition. I won’t race forever: one day I will fill my calendar with my own picks & favorite trails rather than US Cup # (enter a number); but while the fire is burning and the passion is there, I will race and race hard.

Be careful with overtraining!
I was getting faster with every ride; so I rode more, hoping to get faster. Only to find that I was sick and my energy was severely dampened. Manage your energy and stop while you’re ahead. You know you’re overtraining when you ride and your legs hurt after your warm-up. They should feel fresh and your breathing smooth.

Ditch the camelback!
The camelback was like my blankie and it had everything I thought I needed. But when it came to racing, it's about being lite. What I REALLY needed on a 15-25 mile ride was a tube, CO2, a gu and a bottle of water. The only other time I used my camelback was during Downieville when I needed both hands on the bars during the descents. Although, there were a few moments I could have drank from a bottle…note taken for next year.

Stay focused!
There were obstacles that could have slowed me down or made me think I couldn’t ride hard. There are obstacles IN LIFE that make you question your ideas, your abilities, and your values. Believe in yourself. Staying focused on the task (call it a race, a goal, your life) is challenging because distractions and doubt can steal your vision. Nuture your goals and recommit your focus -- this focus is powerful. Whether it is a break up, worse day of my period, and an upset stomach (all on the same day), you still have to race. What are you going to do about it? What does it take to break you? Excuses give you an easy out; but challenges can make you find a stronger side that is waiting to be exposed. Once the race starts and you got your groove, fatigue seeps into your muscles and your head and start a downward spiral. Keep your focus! Breathe… when you can hone your focus, you transport to a kind of surreal, dream-like feeling. When I race, I tell myself “Winners don’t whine” or “soon you’ll be sitting with a cold beer and won’t feel any of the pain” . When all else fails, PEDAL, PEDAL, PEDAL!

What’s a kit?!
Team leader, Derek Harmon, brought me a kit the day before the first race at Sagebrush. I’m thinking “what the heck is a kit?”. Soon I realized that your racing outfit is your kit - dah! I was reluctant to wear the tight shorts (XS? REALLY?!) but after racing in ‘my kit’ I realized that they do the job of keeping clothing out of your way. I acquired a new Lazer helmet that is feather-weight and super cool glasses that have changeable lenses.

The power of protein, electrolytes, and water!
How, when, and what you feed yourself 24/7 is essential to training and racing. The closer you pay attention to your hydration, protein, and veggies, the more power you get. I added a shake in the morning that has 20 grams of protein and shit-load of fruit, added some lean steak on my salad, ate more fish, took omega-3 oils, added super green powder to my drinks/smoothies. Alcohol intake subsided and was substituted for water. Stopped my Wednesday night ice cream treats and substituted plain greek yogurt with fresh fruit. Started using Hammer’s Recoverlite after my hard rides. On average, I drank 4 liters of water a day. I ate and drank to ride and then I ate and drank to recover.

Train hard, train smart!
Every workout, no matter how good or bad I might have felt, was like a deposit into the ‘race hard fund’. But on those rides where I was committed to the training, I made huge gains. I started to tailor my workouts depending on the race coming up – short and fast, long hills, technical descents. I added more pushups and pull-ups for Downieville and long hill repeats for Big Bear race. Ahhh…and then there’s yoga like a dear, loyal friend. My yoga practice has improved my upper body and core strength with arm balancing poses. Yoga is about non-attachment and not worrying about how good you look, it’s about your breath and how you feel and being absolutely present. My mind would wander and I would bring it back to the present. This training, helped me keep my focus during my riding….one breath at a time.

Next year...
more strength training – core for balance and strength, stronger legs for the climbs, stronger upper body for the descents. Adding road biking to the training schedule in the off-season. My own floor pump – hand pump and CO2s aren’t cutting it. Finally, arm and leg warmers would be nice.

I must give proper credit to – Derek of Bear Valley Bikes who helped me ditch the camelback, reassured me before major races, helped me with the fancy helmet and gear, and with race day logistics. My riding buddies (Craig & Binh - pictured left) for showing me the lines and keeping it real. My buddies (Orange & Gimpy) at work for kicking my ass. Super K for reinforcing all that I read about mental training and how key it is to having a successful race. My family who made sure I came home safe after every race.

Every time I get on my bike, it is a treat. I get a unique opportunity to encounter the world around me in a language I understand. It cures my concerns, shows me solutions, retraces the beautiful gifts I have in life, and makes me feel so grateful. At the end of the day, a race is a race; take the good and the bad and learn. Have fun along the way.

Now...how about that cold beer?

Chi

Climbing Mt. Whitney - step two: training

Mt. Whitney lies 14,505 feet above sea level and every year, thousands make it a goal to reach the peak. The Whitney trail is a 22-mile out and back hike with over 7000 feet of elevation gain. Training to hike Mt. Whitney on the surface may appear to be simple enough - get some food, good shoes, and let's go! I sheepishly remember my first trip that started off so well - I was in excellent shape, in my early 20's, and loved being outside. That first attempt left me puking along the trail about a dozen times until I finally got my sorry ass to the bottom. You don't get rescued from altitude sickness.

I have since successfully climbed Mt. Whitney three times and I have learned plenty on what TO DO and what NOT TO DO. The following information has helped me lead two groups up Whitney with a 80% success rate (more on that 20% in a bit).

CHALLENGES TO CLIMBING MT. WHITNEY-

1. Permit will dictate your pace. It is hard to get a two-day permit and you may end up with a one day permit. You will need to prepare your body to do the whole 22-mile trek in 12-16 hours. (3% of those who attempted were too slow and didn't make the cut off time).

2. Hard on knees - all that descending is hard on your knees especially if you are predisposed to knee problems. You will need to calculate how much climbing you will want to do. The challenge in climbing Mt. Whitney is not just the 11 mile climb; it's the 11 mile climb down. Having a parachute has crossed my mind. (Another 10% was from bad knees.) Hiking poles is a smart choice to help you reach the peak and that beer at the end.

3. You are the pack mule - carry your water and be ready to refuel. Be smart on your packing and know your gear.

4. The big one - Altitude sickness. Some get it worse than others and fitness level is not a predictor of how you will respond; hence my puke fest the first time up. (Last 7% was from altitude sickness)

TRAINING - Give yourself 2-3 months to train. Upon receiving notice that you got a permit (YAHOO!!), set up a calendar with your friends and be sure everyone is committed to the hikes. When I train people, if they don't come to the training hikes, they don't get to hike Mt. Whitney. Period. Also, start to gather your gear & smart, lite clothes. To see of items to carry with you, check out my One-day pack blog from September 2010

First Month - spend the weekends hiking 8-12 miles working on pace and stamina. Wear your pack, shoes, and clothes that you plan to bring with you on your trip. It may seem silly that you fill up your entire water bladder for a 4-hour hike. You will be thankful that you learned about an issue on ...a 4-hour hike vs. an 8-hour hike. Get comfortable with the size & weight of the pack as well as where you like your stuff to go (e.g. camera, chap stick, headphones). You may discover that your pack hurts your back, your shoes suck, you get blisters, cotton vs. smart fabrics, you need hiking poles, you don't like beef jerky but you like PB&J's, etc.

Hiking schedule - The local mountains in San Diego offer the distance and elevation change to start off your training. There are a handful of trails that give you 8-12 miles of hiking and 2000-4000 feet of elevation gain. Sample schedule - Iron Mtn (8 miles; 2,696 foot peak), Mt. Woodson (8.7 miles with steep sections), Mt. Baldy** altitude hike (12 miles, 4000 feet of elevation gain, 10,084 peak).

During the week, work on your cardiovascular endurance with running, fast walking, and stair climbing for a minimum of 30 minutes but aim for 45-60 minutes, three times a week. This cardio will build your base for intervals next month. Add strength training into your training with squats & lunges (compliment with chest, back, and core) two times a week. Both strength training and high-intensity endurance training help train the muscles to deal with anaerobic situations.

Second Month - Continue your training with longer hikes, steeper terrain, and another hefty altitude hike. You should be comfortable with the weight of your pack and shoes. (Planning Logistics - for the longer hikes in the mountains, get all the maps and directions the night before and plan to leave San Diego at 5am so you can start the hike by 7am. Though San Diego is often under a blanket of marine layer, the mountains are hot and it is best to get to the peak before it gets too hot. Training for the heat is not part of preparing you for Mt.Whitney; just part of the package.) Get creative with your meal planning. You will be on the trail for 5-8 hours and those bars will start loosing their appeal. Instead, go for real food like last night's pizza, sub sandwich, PB&J, peach's in a cup (personal favorite). You will want a combination of complex carbs, protein, and fat. I actually like to think of something sweet, salty, crunchy, & something with chocolate.

Hiking Schedule -

San Jacinto via of Marion Mtn** (PERMIT REQUIRED) - 11 miles, 6700' elevation gain, 10,834' peak - this climb is particularly steep and a good test of what the change of altitude does to you. Work on slowing your pace a bit and deep belly breathing. I particularly don't like lots of stops because the muscles and breathing lose their rhythm - steady pace works well.

Mission Trails - nothing too exciting except that you can get a lot of miles. Goal for this hike is steady pace of 15 miles in 5 hours.

San Gorgonio** (PERMIT REQUIRED) - 16 miles, 5419' elevation gain, 11,499 peak, 6-8 hours. Practice with food and test your water purifier on this trail. Again work on pacing and breathing - you may catch yourself only doing shallow breathing. Work on breathing thru your diaphragm.

Once every couple of weeks, challenge your cardiovascular endurance with intervals by running up a hill for 1-3 minutes at an intense pace and then allow yourself to recover before repeating 3-4 more times. Add some more weight to those lunges and squats.

Final Month of Training - Just to clarify - climbing at altitude won't actually acclimatize you. You need to live in that altitude for days, weeks, or (for some)months to actually get the physiologically changes to enable you to function with lower levels of oxygen. However, hiking at altitude will give you a look at how your body responds. Slowing your pace and breathing smooth are both effective tools to improve your chances.

Hiking schedule -

Big Bear - 10+ miles. Get yourself up to Big Bear at 8000 feet. There are plenty of trails that interweave and offer beautiful views.

San Jacinto via Humber Park (PERMIT REQUIRED)- 16 miles, 4,384' elevation, 10,834' peak, 8 hours. Reach the peak using a different trail. It is longer but the elevation gain is a bit more forgiving.

Each training hike will give you precious experiences to prepare you for the actual Mt. Whitney climb. Learn from your mistakes and your friends mistakes.

Climbing Mt. Whitney - step three: wake up at 3am....More on the final days of preparation.

Remember to stop and smell the pine trees.

Chi

Let's get dirty! Simple checklist for cleaning your bike

Though I regard my bike fondly (I nickname it my 'boyfriend'), taking care of my bike is a whole different matter. I used to treat my bike like my yoga mat, use it and then roll it away until the next time. My idea of bike maintenance was lubing the chain and doing a quick tire pressure check before each ride.

When I upgraded my hard tail to my current Epic; and although I had big aspriations of caring for my bike, little changed. It took some rough ridicule by my favorite riding buddies for me to really change my ways. I was stepping up my racing and I needed to get serious about my gear.

Having a clean bike goes deeper than the way it looks - a clean bike functions better and the parts will last longer. Rust and dirt are a drive train's worst enemy. And though I understand this, making it a habit was more difficult than I thought. I asked some more experienced riders how they cleaned their bike. The Goal: to create a simple checklist that I would abide by that would be quick, easy, and thorough. Being a girl, having kids, and having a busy life were no longer acceptable excuses - and if I had a simple list, I knew I was more likely to take care of my bike.

Checklist for a clean bike - to be done immediately upon returning from a ride no matter what time of the day or how I tired I am.

1. PRE-WASH -(especially after a wet, muddy ride)

- squirt down your bike with a hose at high pressure.
- some people swear not to do this and some say it works well. I think it works well especially when it is taken thru mud.

2. WASH, RINSE, DRY - get a bucket with soap/water and brush and scrub your entire bike; even clean the chain and derailleur. Rinse with water & dry off with a rag. Be sure to dry the entire bike including the shocks. I like to use a rag and with my nail, get any gunk from the bottom of the shock. One bike expert, Scott from Santa Cruz bikes, recommended Dawn because that is what they used for the penguins during the oil spill.

** some riders prefer to skip steps 1 & 2 and instead opt to use Simple Green and wipe their bike down. **

3. LUBE - Adventure racer and endurance rider, Paul Romero, uses Prolink for its cleaning and lubing properties. Squirt it slowly over the chain as you roll the pedals until the dirt starts to come away from the chain. Then give a small squirt to all the joints and give them a little movement. Wipe the excess lube.

That's it! Total process takes about 5 minutes and the bike looks & rides smooth.

For those of you who have your own variation of bike cleaning, please share your suggestions/favorite tools.

My yoga mat still gets rolled up in my car ready for my next session and my bike is nice and clean waiting for the next ride.

Train hard, train smart
Chi

Tunnel Vision

(recap of a recent ride) "We were lost in time and space. So focused on the trail we had no thoughts or feelings. Completely present and free..."

chi

photo: Binh flowing down Braille trail in Demo Forest, Santa Cruz.

Eat your Wheaties...nutrition and performance

After an extreme weekend of riding or racing, I like to see all the data from my fancy Polar watch and check out how many calories I used up. During a 2-3 hour ride, I can easily burn 1000-2000 calories (the equivalent of a large meal at In-and-Out). And this is on top of the 1500+ calories I SHOULD be eating. I'm not a big person, many of you probably burn 50-100% more than that!! But we extreme athletes & adventureous souls can be a bit lazy about our calories...often not taking enough calories in; and when we do, we don't always put the right things in our bodies. We reach for that super drink, super bar, or super-sized (enter your guilty pleasure here).

According to Sara Grout, nutritionist who specializes in functional nutrition and metabolic typing, an athlete's nutritional requirements are critical not only to their performance but also in their longevity and to the prevention of burnout and injury. The body is constantly under stress -- and if it isn't receiving proper nutrients, the body starts to leach them from its stores. The chance of burnout and injury increase (some joint problems could be related to poor nutrition) while your performance suffers (legs feel tired, not enough power, reoccuring illness). This is the most interesting information that Sara shared in a recent interview about nutrition and performance of the endurance/extreme athlete: the constant stress from exercise itself and the recovery process can cause the digestive lining to weaken. This makes it hard for the body to properly use the food and absorb the nutrients. Result - you might be eating the right foods but still lacking nutrients.

Checklist for your frig & pantry - Take a look at your diet. The right formula on what you should eat is as individual as your training. Each person requires an optimal palette of foods based on unique physical demands. In light of keeping a complicated topic simple, this checklist will help guide you to fine tune your current habits and help you stay in the game.

• PROTEIN and FATS are your best friends! include both of these in every meal and snack. especially when it comes to fats, athletes need good fats. low fat is not better.



• JUST SAY NO TO BARS... instead reach for whole foods for your pre-workout and post-workout meal. examples include: banana, homemade protein bars with nuts and honey, baked sweet potato.



• RAW Vs. COOKED veggies - raw isn't always better. the body is able to absorb nutrients better from cooked veggies



• SEA SALT- it is the major electrolyte that will help with fatigue and balances the other electrolytes. If cramping is any issue, Sara recommends magnesium/calcium but be sure that you are well hydrated and getting enough sea salt. note that i didn't just write salt; sea salt has the compounds most similar to those you lose in your sweat.



• HUNGRY? eat more fat and protein

Enjoy your meal...you earn it! Chi

climbing Mt. Whitney - step one: get your permit

If climbing Mt. Whitney is something you want to do this summer, now is the time to get your permit. You have until march 15 to be entered into the lottery.

In order to get a permit, you have to complete an application which is entered into a lottery and each day they grab more applications from a "really big box" (that's what the website says).

You will find out in the beginning of April if your application is accepted. Actually I noticed it on my bank statement first and then later got the permit.

1. Call up your buddies and get a headcount. they will all be excited but don't be surprised if some drop out. you will need to commit to training and spending time at altitude to successfully reach the peak. there is a maximum of 15 people per permit.


2. Agree on the length you want to be on the trail : one-day trip, overnight, or backpacking trip.


3. Note the dates you want to summit and then think of alternatives. The weekends go fast, so be sure to put some weekdays in the alternate days. The more alternate days, the more chances of getting a permit. I submitted three applications last year (all with alternate days) and only one application got accepted.


4. Complete the application and mail it in (postmarked by March 15th). Then wait patiently.

Important Links -

• 2011 Whitney Permit Application
• Permit Process - more information on dates, contact info, etc.

Time for me to submit my application - hopefully I will take a group up in a day & possibly a backpacking trip.

More training information to come - places to train and little tips to keep your training fun.

climb on!

chi

A moment to reflect

It has been several weeks since my last post. I have been revisiting and reflecting on the elements that create and attribute to the sweetness of ....well...kicking ass! The sudden reflection came as I completed my first mountain bike race in a higher category and having celebrated a birthday. The race made me analyze my training and my birthday made me look at what's important in life and then the two thoughts played off each other.

It is actually ironic how I published a post on mental strength - each mantra resonating a truth from a recent experience. And yet, the day of the race and for a few days after, I'd stare of into space wondering "what happened?". Many of you may have experienced this feeling when you step into the unknown and then get a taste of life. My good friend Emily says it best "you just had a fat piece of humble pie".

After some solid reflection, I started to rebuild my foundation of training and my life values. not much had change but it was good to take a fresh look. Here are some of the foundations as i move forward in my racing season and in life.

1. eat good food and eat more of it - eat lean meats, lots of fruits/veggies. eat IMMEDIATELY after your workout and drink water and then more water.

2. get rest - a good riding friend reminded me of this recently...more important to get rest than to ride sometimes. in the last few months, i noticed that I averaged one day of rest for every 10 days (not good).

3. just another session (ride, run) - don't over think the race. it's just you and the trail.

4. be present - whether on the yoga mat, in the ocean, climbing a hill. be there and give it your 100%. don't worry about the past or what's to come. Stay focused and relaxed.

5. take care of your gear & body and it will take care of you.

as far as being one year old and wiser...my life is about honesty, love, and strength. i hope to infuse all three in my relationships, my life, and training.

time to move forward...time to train - train hard, train smart.

chi

Mantras for Achieving Your Goals - Mental Strength

I never considered myself one to talk about mental strength - I don't like being tired, cold, or hungry (go figure!). And yet many amazing opportunities over the last couple of years have shown me first-hand some fundamental principles of mental strength that can help you achieve your goal. Take mountain bike racing for example - I picked up this fun racing sport for three reasons. During my first racing season, I came to a stark realization (a true 'aha' moment) - you have to believe you can win AND believe you deserve to win. It was that realization (on that day) that gave me not just my first victory in mountain bike racing, but first victory EVER!

If you are training for a race or specific goal, below are the top four important mental 'mantras' for achieving your goal -

1. FOCUS, FOCUS, FOCUS

• FOCUS on your goal and know what you want (be it a marathon finish time, 10 -foot wave, snowboarding down black diamonds).


• FOCUS on the present moment and then breath (see 'jedi powers'). When you get fatigued, cold, or hungry (because it will happen and be painful), breath and focus on your next move. One step at a time.


• FOCUS on your body and movements. This applies to those sports where there is no damage control - it's do or... well...hit hard! Focus on your weight in your feet, keep your core engage and awake, and relax your shoulders.

2. "NEVER, NEVER, NEVER... GIVE UP"

This was the famous last words when talking to Paul Romero before setting out for my first adventure race. The mind does tricky things when you embark on a long and painful 'adventure'. It is like having two 'mental' doors - "you can" door and "you can't" door. The fatigue and pain will play games on your mind and you may be tempted to go into the 'you can't door. Stay away from that door and don't even think it. If you give even a second thought to "you can't" - you're done. This has nothing to do with your physical state - it's all mental. Refer to #1 -- Focus on your goal - and yes YOU CAN!!

3. SUPPORT

Surround yourself with people and places where you feel supported. Friends who love the sport, friends who have seen you train, family who believes in you. When you are feeling low and in the dumps, their words of encouragement will be as welcome as that cup of water on a hot day.

4. BELIEVE

Believe it, feel it, own it! You have to believe you can do it and visualize your goal as clearly as possible.

I remember those moments fondly after my mountain bike race, after my adventure race, after running last few miles with a client in a half marathon - those goals that were achieved were not hard physically... it was all mental. How well could you focus and believe. When friends and family were present, I was so excited to share with them in my achievements and how grateful I was that they were there. The funny thing about achieving your goals...you set new ones and the process starts over as you continue to overcome new obstacles.

Focus & Believe!

Chi

** oh, as far as those three reasons for racing - learn new places to ride, feel safe when riding alone, see how fast I can ride.

Muscle Cramping - Sweat & Tears

As a trainer, fitness related questions or concerns happen in 3's. I may have three clients with lower back pain or three clients with knee 'discomfort'. When these 3's come up, I research the issue for cause, remedy, and prevention.

In the last few days, muscle cramps has been a recent concern. Take riding friend Louis for example - a fit & healthy guy with a passionate attitude toward any sport. In a five-hour ride in Lake Morena over the weekend, he suffered so much muscle cramping that I started to call him PMS. And David (adventure racing teammate in Desert Wind Expedition Race in Mojave Desert) had several days of muscle cramping during the race that left him, not just frozen, but aching in pain. Once cramping comes on, getting rid of it is a challenge in itself - the spinal cord keeps sending signals to contract. The solution - prevention.

Cause

There are several reasons you can cramp - dehydration, lack of electrolytes, exposure to extreme heat or humidity, and overexertion. In other cases, you may be on medication that depletes the body of certain important electrolytes; and in that case,you need to talk to your physician.

The muscles are full of water and electrolytes and together they help bring nutrients to the muscles allowing them to contract while removing waste. When you get depleted of water or nutrients, the body is not able to work as effectively. I'm not one to throw age as a performance concern, but as you get older the muscles lose their ability to function. Only you know really which factor is inhibiting you the most.

Prevention

1. HYDRATE - not just during your activity but throughout the day or days leading up to your event. The body is made up of 60% water and loss of water through exercise can effect the way your muscles contract and remove waste products.

2. LYTES - sodium is a critical electrolyte. Other important electrolytes are potassium, calcium, and magnesium. When you lose water through sweating, you want to be sure you replace not just the water but the electrolytes lost with your sweat (especially salt). The guidelines recommend 500-700 mg of sodium for every liter you consume during exercise which exceeds an hour. Don't just reach for that banana - be sure to have a healthy diet full of different fruits, vegetables, and whole foods.

3. TRAINING - follow an exercise plan that is progressive and training the muscles you use. sounds simple enough but many of you play different sports. You may be going on a three-day vacation to Mammoth; be sure to prepare your legs, calves, back, core for the snowboarding or skiing for you'll be doing several hours a day. Besides preparing your body, prepare your digestive system with an electrolytes replacement of choice. Nuun are a favorite in the adventure racing world.

4. FORM - when you're doing a repetitive motion, those muscles fatigue and get overworked. analyze the motion and evaluate if you are moving as efficiently as possible.

5. HEAT/HUMIDITY - this one is tough because it is hard to overcome conditions that you aren't accustomed to. In situations where you are overexerting yourself due to heat or humidity, be cautious of your exertion levels and chill out a bit. Taking electrolyte tables are effective. I learned this lesson during the 5-day expedition race over the summer - "electrolytes on the hour, every hour of the race" racing friend Paul Romero.

(Teammate, David, tying the rope after our final leg of a 1500 foot repel section. It was over 100 degrees and we had been up for over 24 hours. We still had three days to go.)

Train hard, train smart!

Chi-lyte