Yes, it’s that time of year again—Golden Spurtle time! This year is vastly different from previous years, however. Instead of sending our trusty champion, Matthew Cox, we would like to send one of you! Yes, YOU! Today kicks off our month-long competition to find the best of the best to represent us in Scotland this year.

We’d like to invite you, whether you’re a home cook or professional chef, to submit a video demonstrating a unique recipe that makes use of Bob’s Red Mill Steel Cut Oats – the World’s Best Oats. From the entries, three finalists will be flown here to Portland, Oregon to compete in a live cook-off. The winner of that cook-off will travel with the Bob’s Red Mill team to compete in the 18th Annual Golden Spurtle World Porridge Making Championship in Scotland.

To enter the Spar for the Spurtle contest, interested cooks should visit www.SparForTheSpurtle.com to submit a video demonstration of an original recipe that makes use of Bob’s Red Mill Steel Cut Oats. Videos should be no longer than three minutes and should demonstrate a creative use of the oats. Dishes can be sweet or savory – they just need to be able to be created from start to finish within 30 minutes.

The videos will be posted on www.SparForTheSpurtle.com where fans will be able to vote for their favorites. The top three contestants will be selected as the finalists to be flown to Portland for the live cook-off. Finalists will also receive a behind-the-scenes tour of the Bob’s Red Mill facility led by Bob Moore himself.

During the live 30-minute cook-off, the three finalists will prepare their oatmeal recipes from scratch for a panel of celebrity judges in conditions that mirror those of the Golden Spurtle competition. The winner will receive an all-expenses-paid trip for two to Scotland, including $2,500 in cash, to compete in the 18th Annual Golden Spurtle World Porridge Making Championship!

Sounds pretty fun, doesn’t it? Need ideas? Head over to GoldenSpurtle.com to see past entries and former winners.

10 Tips for Making Home Videos Look Professional
Tips for Capturing Great Video Footage

You have until July 30th to enter.

I’ve had a rough season this year.  Between being a bit of a headcase about descents, a rotten winter for training and a rough work travel schedule, I have not been getting the results I’ve hoped for.  Early season goal races came and went with poor results and lots of frustration so I was heading to O’Fallon with the hopes of turning around the second half of my season.  I’ve raced this event before and I LOVE the course.  It makes me happy.

Race day dawns and it’s hot. Crazy hot.  100 degrees and we aren’t even racing yet. Start drinking.  Pin numbers on. Keep drinking.  My teammates and I head out for a very light warm-up and review of the last 2K of the course. Because I like the course so much, I was not nervous about it – which was refreshing.  A first for the season and it had me in a good mental place.  But it’s a long circuit – two 25 mile laps and there’s a question in all our minds – it’s so hot what to do about hydration?  Carry bottles in jerseys in addition to on the bike?  Can we find people to take care of us in the feed zone?  Finally, yes.  Frozen bottles on the bike, frozen bottle in jersey.  And high hopes that one very kind man will be able to handle the feed for three of us.  We’re going to need it.

As both the Women’s 1/2/3 and 3 fields were small so the organizers decided to combine us into one field (scored separately).  That’s always a bit of a game changer.  We get instructions in the shade, roll to the line and with the least amount of time ever waiting for the start BANG we’re off.

I mentioned it was hot?  Nothing compared to the pace off the line. My chain falls off (WHAT? that never happens)  I am chasing at 27+ miles per hour and I’m not 50 meters into the race yet.  This is not going as planned.  Now usually in a long road race, especially on such a hot day, the racing is not full gas off the line. It’s not a crit and usually we get a little bit of a roll out before racing is full on.  Not today.  I regain the field and settle in to the very high pace, thinking “this can’t last, it’s TOO hot”.  Ten miles later, I’ve made the first little split and the pace is still high.  The chip and seal pavement is coming apart in the heat.  The road has gooey sections and you can hear “ping ping ping” as the chip portion of the road keeps breaking up and pinging off our wheels.  But my head was in a good place.  I was watching the right girls and feeling that it was all manageable at this point.  Then we hit a little downhill section.  Not scary.  Just nice and swoopy.  Fast.  And for the first time this season I’m not on the brakes.  I’m determined that I am NOT going to get dropped on the downhill as I had so many times this year.  All going according to plans.

Until I feel the back end of my bike fishtailing.  I hit an oozy section of pavement swooping through a curve and my back end is sliding out.  ACK.  The thing I fear the most.  Images of Joseba Beloki and his career ending crash in my head.  In reality it was likely not that dramatic.  But I was fighting not to crash, not to over-correct.  Heart rate and adrenaline through the roof.  But I stayed up.  “PHEW.  Now, CRAP time to chase back on.  Chase chase chase.  Back on.  NOOOO don’t attack now, PLEASE!!! Let me catch my breath first. No? You really want to hit it now, on this hill? Are you sure??” And off they went.  Time to chase again.  This is not how it was supposed to go.  Chasing once again this season.  But I am not quitting. I can still see them, they aren’t opening up a bigger gap.  The hot wind is making it impossible for me to close it down but they aren’t getting further up the road.  It’s going to be a long second lap in the heat alone, MUST KEEP CHASING.

The wheel truck whizzes past me.  Up ahead I can see them pulled over, wheel change!! Opportunity is knocking.  Her terrible luck is my good fortune.  She’s back on her bike – chasing.  I keep thinking.  “Turn around. I’m coming,  sit up and we can work together.”  But she’s full on.  I’m full on.  Finally she relents just a little.  Many miles of chase have passed.  But I’m on her wheel.  Introductions are made.  Do we want to keep racing the second lap?  HELL YES, we’re here we are racing.

And so we go, rotating.  Speed stays high.  We can still see the remains of our field but it’s blowing apart.  We roll through the finish.  Feed zone.  YES one empty bottle jettisoned.  New frozen bottle on board.  One fresh bottle is not really enough but it will have to do.  We see another girl up ahead.  We catch her.  Now we are three.  The road has gone from gooey to almost wet.  We can hear the oil from the road whooshing under our tires.  Ping Ping Ping.  Silently we are all rotating. Taking our turns, keeping our pace high.  We are still chasing.  Then suddenly, “my dad lives a mile from here. I’m going to his house and getting a ride back to the finish.  Anybody who wants a ride can have one.”  Oh. “No.  We’re racing.  Bye.”  “good-luck.”  And we are two again.  Ahead another body. She was in our race too.  Covered in salt.  Bottles and food are offered.  Are you okay?  No.  Advice is exchanged., “see the corner marshal ahead, they have shade and water.  They will help you.”  And we are two. Again.  The wind and the heat is taking it’s toll.  We keep telling each other that we are glad for the decision to keep going.  But it’s getting harder.  We are still working with each other.  We pass guys on the road who have given up.  We pass guys sitting in ditches on the side of the road, “yeah, I’m okay, just resting….”   2K to go.  Bottom of the hill. The end is near and my calves WANT to cramp up.  My race mate jumps out of the saddle and flies up the last little hill.  I don’t react.  Nothing left.  I would have loved to race her for a fun finish, TO RACE.  But my legs had no play left in them.  Up the hill, roll through the line. Fling my bike to the ground.  Collapse in my teammate Laura’s tent. She hands me an ice cold Coke.  Sweet nectar of the gods. She came in second. Amazing. Great result especially on such a hot day.   Turns out we did keep it close with our determined little chase…just not close enough.  Bodies keep crossing the line and collapsing.

In the end, the average temperature for the day was 106.  Low of 102 and, according to my Garmin, high of 116 on the road.  I didn’t get the result I wanted and I wasn’t able to help my teammate Laura get a win…but I did gain valuable confidence on the descents.  The second time through the swoopy downhill I didn’t even think out the first lap and my Beloki moment.  I rode right through it.  This is a positive takeaway.  And for my doggedness I was rewarded by finishing in the money.  That night back at the hotel in the blessed air conditioning I passed out at 8:30 pm.  I slept through rowdy wedding revelers and my teammate Margie calling hotel security in the middle of the night.  I did not stir until the alarm clock went off and it was time to get up and do it again.

A proud finish. Photo courtesy of Stephanie Nadeau

For most people, summer inevitably means travel. Whether it’s a day trip to the coast, a two-week excursion into the back country, or a quick weekend trip to a family gathering, it is more likely than not that you will need to eat on the go at some point in the coming months. If you’re like me, this means a frustrating attempt to find something at a convenience store or airport to eat that is remotely healthy and satisfying (and, in my case, vegetarian). If you have a major food allergy or celiac disease, that effort is magnified and may result in nothing safe to eat at all and then what do you do?

No matter where your path takes you this summer, make sure you take along some healthy snacks.

I’m pretty good about packing some snacks, but have been looking for more ideas so I asked our Facebook friends what they liked to pack when they were planning a trip. They had some really good ideas that I’m including here, along with some of my own.

• Fresh Fruit: an easy, delicious snack that requires pretty much no preparation and comes with it’s own biodegradable container. For a real treat, slice apples before you leave and sprinkle with a bit of lemon juice to keep ‘em crisp. Then, pack some peanut or almond butter in a small container for dipping.
• Mixed Nuts and Trail Mix: perfect high-protein snack that provides nutrition and satisfying crunch while delivering fuel to keep you full for hours.
• Cold Grain Salads: If you have a cooler with you, these salads will last even longer. Most, as long as they don’t use mayo, eggs or cheese, will last most of the day without causing any issues. This is my go-to (made with whole wheat couscous, of course) and we have many, many more on our website to inspire.  What I love about these is that they’re usually enough to pull my mind from whatever junk food option is tantalizing me.
• Hummus and Vegetables: another high-protein, low fat snack that delivers on the flavor.
• Cheese: if you can do dairy, cheese is a great way to enjoy something decadent while on the go. You can go super simple with string cheese or buy a fancy brie to enjoy with sliced pears or crusty french bread.
• Dried Fruit: a great snack for when the sweet tooth attacks.
• Granola: love eating our new granola straight from the bag when I’m traveling. The whole grains keep you full and the sweetness feels utterly sinful!

Some extra tips for folks with severe food allergies or gluten intolerance:

• Make sandwiches to take along. Having a safe, gluten free sandwich might mean the difference between eating and going hungry. Plus, knowing where it was made and what was put on it will ease any fears about allergen cross contamination. Why make a trip any more stressful?
• Gluten free crackers like  Mary’s Gone Crackers make for great snacks. Bring along some sliced meat, cheese or spread to make them even more exciting.
• Visit a site like Gluten Free Registry or Allergy Eats to find places on your trip that will provide safe, delicious meals.

What other snacks or tips do you have for eating well on the go? Tell us in the comments, we’d love to have even more ideas for making this the best travel season yet!

The freedom and spirit of riding a bike is a beautiful thing, whether it’s used as a means of transportation or a way to stay fit, but regardless of the reason you ride, there are things to consider to keep yourself safe.

• Wear a helmet. Helmets aren’t just for kids, they protect adult heads, too. Find a helmet that fits snug and sits on the top of your head.
• Be visible. When riding at night use a white front light and a red rear light. Wear bright clothing at all times.
• Use hand signals. Make sure other cyclists, pedestrians and motorists know your intentions.
• Make eye contact. When stopped at intersections make sure cars know you are there before proceeding.
• Follow the rules of the road. Don’t expect motorists to respect you if you don’t obey the rules.
• When riding near parked cars, give yourself a 3ft berth to avoid car doors being opened in to you.
• Learn basic bike maintenance. You don’t want to be stranded on the side of the road because of a simple flat tire.
• Don’t wear headphones while riding. It’s important to hear when traffic is coming up along side you so you can anticipate any potential danger.
• Don’t ride against traffic, cut through parking lots or ride on sidewalks. Know where the bike lanes and paths are in your city/town. Many cities have spent a lot of money and resources to put them in place to protect cyclists, so take advantage of them.

Cycling is a wonderful activity that can be enjoyed by people of all ages in cities and towns across the world. Take the time to understand the rules of the road, invest in a good helmet for everyone in the family, and be visible to other cyclists, pedestrians and motorists to get the most out of your cycling experience.

The very thought of open water swimming is intimidating to a lot of people, but as a triathlete, it’s a fact that the majority of races are held in bodies of open water. Depending on the part of the country you live in, early season races held in pools, come to an end when the signs of summer start to appear. So what makes it so intimidating? Well, for one, there’s no line on the bottom to follow, no wall to hold on to and usually after a few strokes, no bottom to rest on to catch a breath. Plus, most of the time you can’t see “what’s down there.” You have to go in with a mental attitude and confidence level that says, “I can do this, I’m a decent swimmer and I can always float if I need a break.” This is a good time to point out, No Swimming Alone! Ever!

I’ll point out some of the things you’ll want to know, and need to know before you get your toes wet.

The Body of Water

Is swimming allowed at the location you’re considering? Are there any hazards (currents, sink holes, debris, etc.) you need to know about? Some lakes, ponds or rivers may have a designated swim area that might not be large enough for getting those longer laps in. You’ll want to know if it’s legal to swim outside this area, as fines can be imposed for doing so. Ask other triathletes what the rules are. Chances are you’ll be meeting up with a group to swim right along with them.

Water Quality

Is the water regularly tested for swim quality? The last thing you want is a “bug” that shuts down your training schedule. The agency responsible for that location should have this data online or at least able to quickly find it for you. High amounts of rainfall over short periods of time can change a water’s quality quite quickly. Be aware of this and make alternate plans if necessary. Brown or muddy water is a good sign things have been stirred up lately.

Water Temperature

Your agency would usually have this information too. Will temperatures require you to don a wetsuit? Cold temperatures for one person may feel very comfortable for another. Most triathlon shops have a rental program or can direct you to someone who does. Just make sure the wetsuit is designed for swimming, not diving or wakeboarding. There really is a difference here.

You may get lucky and know someone who has an extra suit you can borrow, but we triathletes can be pretty hesitant about loaning our suits out. Outside of anything related to bike gear, it’s the next most expensive piece of race equipment we own, and it doesn’t take much to put a fingernail through it or split a seam. Most shops will rent for several days, and apply part of your rental fees toward a future purchase. If you find a suit that fits particularly well, and you want to rent it for an upcoming race, call them ahead of time and most shops will reserve it for you.

A product called Bodyglide will reduce chaffing in key spots like the underarms or around the neck of the suit. It will also make removing the suit easier if applied to wrists and ankles. Do NOT use any petroleum based products on your wetsuit, as they will destroy some types of neoprene. This includes Vaseline.

Safety and Comfort

It’s a good idea to wear the brightest (think day-glo, neon, tie-dye, etc.) swim cap you own or can buy. You will be much more visible for those on shore or in the water with you. Since you’ll be outdoors, have a pair of goggles that will cut down on bright sunlight, or glare and reflection off the water. I like a metalized or mirrored finish on those clear mornings when the sun is low and you’re swimming into the glare for that next buoy.

Planning Your Route

Just like any training session, your open water swim should have a purpose. How long will it be? What route or direction (out-and-back, circular around buoys, etc) will the group take? Will you be re-grouping at any point? Talk to the others and find out what the general plan is. If you are not comfortable going as far or as long as the others, make your intentions known. Don’t be afraid to ask if someone might swim at your pace or for your distance alongside you. If you get no takers to help you out, you’re swimming with the wrong group. Once you’re out on the route, if you decide to change your plan, it’s absolutely necessary that you tell someone in the group. Even better if you tell two people. Everyone should be aware of everyone else, and follow up to make sure you all get out of the water safely.

Suited Up and Getting Wet

At this point, the wetsuit might feel a little restrictive especially around the chest. Get in the water and take a little time to get used to the temperature. Let the water enter your wetsuit through the neck, wrists or legs. I do this by grabbing the sleeve at the wrist, pulling it opened and closed to pump the water up my arms. Same for the ankles. This gets a lubricating layer of water against your skin, and the water warms up to keep your body warmer. Once you’re completely wet inside the suit, you’ll notice how much more comfortable the suit feels, and at this point you can make adjustments in the elbows, armpits and knees.

Sighting and Navigating in Open Water

Since you now know what the intended course is, how are you going to get from Point-A to Point-B? From the water level, it can be quite difficult to see smaller buoys or floating objects also at water level. Your best bet is to sight off of a distinct feature on the horizon or landscape ahead of you that aligns with your intended target. This makes it easier to navigate while swimming, rather than having to stop, look for your target, then start again. This also allows you to just take a quick peek forward every so often to check your progress. With practice, you’ll be able to sight and still maintain a good rhythm while making slight course corrections.

Drafting Allowed

As you swim with your group, see what it feels like to get close to others, whether behind them or alongside. This is called drafting, and can save a fair amount of energy over a long swim. Let others draft off you, and have them tap your toes every once in awhile. The swim can sometimes be classified as a contact sport. In the case of a mass start, like an Ironman event with 2000+ competitors, it can almost be called a “combat” sport. This takes some getting used, but as with anything, practice makes the difference. Swimming in tight groups builds experience on what to look out for to avoid getting hurt.

Exiting The Water

Because you’ve been in a horizontal position for some time, you may feel dizzy when you first return to shore. This is more common than you might think, and it’s not a symptom of being a novice. Try to first stand when you are in chest-level water, as the water will support you while you “get your legs back” before exiting completely. Remember the water I talked about that acts as a lubricant inside your wetsuit? It also makes it much, much easier to get your wetsuit off. As you exit the water, peel it down to about waist level and pull your arms free. From there, you can stand on firm ground or lean against something to get your legs out. If you are going to step on the opposite leg of the suit while pulling your other leg out, do so very carefully.

Rinse and Repeat

Make sure you rinse out the wetsuit with fresh water as soon as possible, and always hang it to dry completely before folding and storing. I always turn mine inside out to dry, as the inner fabric tends to hold more moisture than the outer, smooth skin. Try not to fold your wetsuit any more than in half if storing for an extended period.

As you get more comfortable in open water and in your wetsuit, practice taking the wetsuit off as quickly as you can. This is good training for making a smooth transition from the swim to the bike. Before you know it, you won’t miss the smell of chlorine.

We asked the kind folks at Barney Butter to give you a little insight into what makes almonds so darn good for you. Without further ado…

A high-fat food that’s good for your health? That’s not an oxymoron, its almonds! Adding almonds and almond butter into your daily diet is not only easy, fast and delicious, but it’s also a smart choice because they contain so many health benefits. The health benefits of almonds are mostly because they are packed with nutrients and high in monounsaturated fats which will help keep your heart healthy.

Adding almonds to your daily diet can lower your LDL cholesterol level and lower your risk of heart disease. One study showed that substituting nuts for an equivalent amount of carbohydrates reduced heart disease by 30%.

Almonds are also a surprisingly helpful aid in weight loss. In spite of almonds being high in fat and calories, eaten in moderation they can actually promote weight loss. One study showed that people who substituted almonds for 500 calories of their daily caloric intake lost more weight than those receiving their calories from other sources. One possible explanation for this is that a portion of the fat in almonds is not easily digested and therefore not readily absorbed by the body.

Almonds are also packed with other nutrients beneficial to overall health. They are high in protein and low in carbohydrates, so are an excellent snack choice for diabetics. Almonds are a great source of vitamin E which is beneficial in the fight against heart disease and cancer as a well-known antioxidant. Also rich in calcium and magnesium they can help build and maintain strong bones and teeth. Almonds contain zinc, phosphorous and folic acid, which are all indisputably healthy elements for a healthy body.

These are all great reasons to add a serving of almonds into your daily diet. This can consist of a handful of almonds (10-12) or a serving of almond butter. Almond butter can easily be spread on an apple or banana, swirled into yogurt or oatmeal or used in any recipe as a substitute for peanut butter. Enjoy and spread the love!!

For June’s bakery special we are featuring Bob’s Red Mill Organic Corn Flour. All of our corn flour is on sale in the whole grain store, along with other fabulous corn products. Corn flour can add flavor and richness to almost any recipe. It is often used to replace a portion of cornmeal in cornbread, or added to pancakes for a great texture. We wanted to make a recipe that really showcased the whole grain flavor of corn flour, so we decided on a savory cracker. What a perfect summer snack! The first time I made these delicious Rosemary Corn Crackers, one of my co-workers jokingly said, “Yum, but where’s the hummus?” So, might I suggest a simple hummus plate to serve aside these crackers? The recipe is super easy and the dough is nice to work with. This recipe works well with a variety of shapes, just be sure to adjust the baking time. Forget the box of crackers at the store; have fun making your own with this delicious recipe!

Corn Flour Rosemary Crackers

• 1 ½ cups Bob’s Red Mill Organic Corn Flour
• 1 ½ cups Bob’s Red Mill Organic Unbleached White Flour
• ¾ teaspoon Sea Salt
• 2 Tablespoons Fresh Rosemary (chopped)
• 1 cup Water
• ⅓ cup Safflower Oil
• Salt for sprinkling

DIRECTIONS:

Preheat oven to 350°F degrees. Grease cookie sheets.

In a medium bowl, stir together the flours and ¾ teaspoon salt and rosemary.

Pour in oil and water, mix until just blended.

On a lightly floured surface, roll out the dough thinly.  Place dough on an ungreased cookie sheet and make 1 x 4-inch rectangles, cutting with a pizza cutter or knife.

Prick the center of each section several times and sprinkle with salt.

Bake for 15-20 minutes in the preheated oven, or until crisp and light brown. (Baking time will depend upon how thin your crackers are).

Enjoy this whole grain treat!

YIELD: 24 – 1 x 4-inch crackers

I could get very scientific and write to you about mitochondria, electrolyte uptake, and homeostasis.  But, as a wise person once told me, just because you “can” doesn’t mean you “should”.  Besides which, I am a layman, not a physiologist so I don’t have the initials after my name to be taken seriously if I were to attempt to bore you with the science of hydration.

With that I will keep this simple and to the point.  DRINK PLENTY OF NON ALCOHOLIC FLUID WHEN YOU TRAIN.  Are we clear?

Listen, your body is roughly two-thirds water.  When you exercise, your body releases a lot of that water to keep you cool both inside and out.  If you don’t replace the fluid that your body releases in the form of sweat and vapor (as you exhale) very bad things will happen.

Several years ago, I had a brain fart and decided that I needed to do back to back 50k time trials on a hot day in July.  I don’t generally take a water bottle with me when I time trial as it’s virtually impossible to dehydrate in an hour or so.  Thus, I normally drink plenty of water and sport drinks ahead of time and I’m fine.  That is to say, if I were only doing a single event.  This particular day was very warm and humid and I was sweating prolifically during the first time trial.  Before the second time trial, I rushed back to my car and drank a bottle of water that I had waiting for me but it wasn’t nearly enough.  A sweating athlete should consume about 24 oz of liquid per hour of exercise.  I was at about half that level and sure enough, about 20k into the second time trial, the dehydration cramps set in…badly.  Every pedal stroke was greeted with cramps that shot from knee to pelvis along the groin of both legs.  To make matters worse, I didn’t have a water bottle on board.  Needless to say, it got worse from there. Eventually I was even cramping in my intercostals (muscles between the ribs). The time trial was a complete flail.

But – not only did my negligence of proper hydration ruin that time trial, the damage that I did to my body that day stayed with me throughout the remainder of the season.  Whenever I needed to make a hard effort in a race or if I raced in temperatures over the mid 80’s my body would reject the notion.  Shut down.  I couldn’t get my heart rate elevated and my functional threshold was effectively about 30% diminished.  I had to call an early end to the season to recover from what I had done to myself.

Water or Sport drinks?

Your muscles and connective tissues are stimulated by electrical impulses.  Without adequate electrolytes (calcium, potassium, magnesium) you will either function below optimum level (be slow) or malfunction all together (cramps).  So, it’s a good idea to find a sport drink with electrolytes to keep you going.  That said, too much of a good thing will give you some pretty nasty side effects.  Remember – electrolytes are also used in laxatives.  Over do it with the electrolytes and you’ll be facing some pretty severe stomach and gastrointestinal distress.  Not pretty.

Personally, if I’m carrying two bottles on my bike during a race, one is a sport drink and the other is plain water.  Some racers prefer to carry two bottles of diluted sport drink.  You’ll need to find what works best for your body and stick with it.  I’ve found that some brands of sport drink mix that my team mates swear by give me an upset stomach. You may experience this as well.  Don’t believe all the hyperbole tossed out by the marketing departments about the efficacy of one brand over the others.  The real benefit of sport drinks are that they contain WATER with some electrolytes and pretty much all of them do.  If you’re well hydrated, you will race better regardless of the brand of sport drink you end up using.

I’ll conclude with a few bullet points

• Your body is roughly 2/3 water.  Replace that fluid when you sweat
• Your muscles need adequate amounts of potassium, magnesium and calcium to properly react to the electrical impulses sent by your brain through your nervous system.  You lose electrolytes when you sweat.  Replace those electrolytes.
• Don’t over do it with the electrolytes – Most laxatives are simply “overdoses” of electrolytes
• 20-24 oz of fluid needs to be replaced per hour when you’re sweating.  This of course will fluctuate with weather but even in the winter, you need to maintain proper hydration.
• Don’t wait until you’re thirsty to begin drinking.
• Get into the habit of maintaining proper hydration throughout the day, not just when you’re training or competing

Good luck!

Hydration, like nutrition, is a very personal matter when it come to types, quantity and the timing of intake. What works for one person is not necessarily going to be the magic bullet for another. There are charts that will estimate your intake based on a “sweat rate” test, while others might go about it from a body weight standpoint based on so many ounces per hour. Whatever method you wish to employ, it’s only going to work if you apply it in real world situations and know that your method is on track. Training and racing can present similar litmus tests regarding what works, but they can also be complete opposites. Let’s look at some areas to consider regarding hydration and at least give you options to make knowledgeable choices.

Hydration Types

I believe the act of hydrating should be considered separately from fueling and electrolyte replacement. That’s not to say that there aren’t solutions out there that can do all three. In fact there are specific “drinks” that combine all three qualities, but more often than not, your hydration needs will require the use of plain water to supplement the administering of the fueling and electrolyte components. This sounds pretty basic, but there are many a tale of woe out there where a race takes a nasty turn, and the only thing consumed to that point was some sort of “sports” or “power” drink. Again, separate your hydration from your fueling and electrolytes.

Hydration Requirements

As mentioned above, the sweat rate test can be used to determine hydration requirements. Check out Sweat Rate Test for the Runner’s World explanation. Required hydration means keeping the body from going into a dehydrated state. Weather, clothing, body structure and fitness level are just a few of the things that contribute to how fast you lose hydration either through sweating, respiration or bladder/bowel elimination. Keeping hydrated without over- or under-hydrating is sometimes a delicate balance, and the stakes go up the longer the event takes to complete. Mild dehydration occurs at about 3% or less of lost bodyweight. Moderate dehydration occurs in the range of 3% to 6% weight loss, and anything above that can be considered serious which may lead to cramping, coma and even death. If attempts are not made to consistently replace fluid loss, at a rate that keeps body water in balance, dehydration will occur.

The Thirst Mechanism

During the day, our thirst mechanism tells us when we need to drink. We feel the urge to quench our thirst and we do so. Under more vigorous conditions, our thirst mechanism tends to get dulled or sidelined by the activity at hand. “If I can just pass the next two aid stations, and not waste time to drink, I’ll beat that many more people to the finish line!” Do you know someone like that? I sure do! So knowing that the thirst may be dulled, toned down or shut off on your next event, what are you going to do to stay hydrated? My advice is to drink early, and drink consistently. Consistently might mean a few swallows at each aid station. If you come in slightly dehydrated at the finish, you’ve obviously done a good job of hydrating. From that point it would be wise to slowly intake fluids to bring your levels back up.

The Urine Test

If you’re in an event for anything over two to three hours, and you haven’t urinated or even had the urge to visit the “Blue Room”, chances are you’re behind in hydration. One fairly good indicator of your hydrated state is the color of your urine. Anything darker than everyday light-yellow is a sign that you’re behind, and you should be consuming regularly over the next several hours to bring it back to near-clear. I myself have been in a dehydrated state such that it took well into the evening to get my urine color back to normal. And in the hours leading up to that point, I couldn’t seem to consume enough fluids. Not a good thing to put your body through. So when I ask my athletes, “What color is your urine?” the snickers are gone and it’s as if I was asking them what they ate for lunch. And they better know too!

Methods of Hydrating

How you choose to consume fluids is another personal choice.

On the Bike: On bike systems include the standard bottle cages that are easy to use in all conditions, to the more complex and aerodynamic systems that strive to shave precious seconds off your finish time. I do like the aerodynamic drinking tube systems as the fluid is always right near my lips. It’s not an “out of sight, out of mind” thing, and because my wrist and watch is right there in the vicinity (on the aerobars), it’s easy to time my drinks too. The added advantage to this type of systems is being able to refill it on the fly for longer events. As with any new piece of equipment, train with it first before racing with it.

On the Run: In my years of coaching first-time marathoners through a 26 week program, at week 6 we took away all the paper cups at home base. The distance had climbed to 8 – 9 miles and it was getting critical for them to have fluids with them. From that point on, they were responsible for carrying their own hydration system out on the routes. There are a number of methods available now, from hydration packs, to belts, to handheld systems. They come in varying sizes and capacities and it’s a good idea to have at least two types in your stash of equipment.

A smaller system or handheld bottle will suit you well on those shorter runs when a back pack is too much, and going without is questionable. Handhelds can be filled halfway, and they also have the advantage of easy refills. If you’re new to drinking from paper cups on course, it helps to close the top of the cup while drinking on the run. That way your sinuses don’t get a bath. You’ll thank me for that tip later.

Anxious Dehydration

Well, I didn’t know what else to call it. Anxiety runs moderate to high in triathlons. “Did I bring everything for any circumstance? Will I have enough time to get my bike ready and transitions set up? Will there even be enough room? Man, he looks fast! Is he in my age group?   Why does my wetsuit feel two sizes too small now?” The Porta Potty lines are long and growing, there’s 15 minutes to my wave and I’m standing in line for the second…no wait…third time, because I gotta pee again. You can already be on the road to dehydration, and you still have the swim ahead of you. If you don’t think you sweat on the swim, I’ve got some news for you. Not much to drink out there. Well, there is if you’re a fish. The point is, somehow you’re going to have to replace those fluids. The bike is the best time to do it. You can ease up if you have to, and your stomach isn’t bouncing around like it will be on the run. Get into to your rhythm, drink when you can, and continue with your intake.

Dehydration can have very serious consequences. No need to go there!

Our whole wheat pastry flour is the unsung hero of these granola bars. If you can't find this product locally, regular whole wheat flour will work just fine.

Don’t let the “v” word scare you. Vegan food has come a long way in recent years and, from my experience, can be just as wonderful as their more conventional counterparts. Baked goods can be moist, delicious, and healthy when made vegan and main dishes can deliver a wide variety of flavors that you may never have tried before.

While these granola bars are not exactly a main dish, although I’m sure they could be, they make a great treat for breakfast or snack when you’re on the go. They’re not really what I picture when I think of a granola bar; they are moist and chewy with a texture more like a really good brownie than a crunchy granola bar. These have quickly become a favorite here at the mill and we get requests for this recipe frequently from our Facebook friends. Enjoy!

Vegan Granola Bars

• 1 cup Fine Macaroon Coconut
• 1/2 cup Shredded Coconut
• 1 cup Coconut Flakes
• 2-1/2 cups Whole Wheat Pastry Flour
• 1 cup Evaporated Cane Juice
• 1 tsp Baking Soda
• 1 tsp Sea Salt
• 3 1/4 cups Quick Cooking Rolled Oats
• 1/2 cup Semi-sweet Chocolate Chips
• 1/2 cup Dried Apricots, chopped
• 1 cup Slivered Almonds
• 1/2 cup Tart Cherries
• 1/4 cup Raw Pumpkin Seeds
• 1/4 cup Raw Shelled Sunflower Seeds
• 2/3 cup Molasses
• 1 1/4 cups Sunflower Oil
• 3 Tbsp Flaxseed Meal
• 1/2 cup Water
• 1 Tbsp Vanilla

Directions

In a large bowl, mix together the coconut, flour, sugar, baking soda, salt, oats, chocolate chips, apricots, almonds, cherries and seeds.

Mix flaxseed meal and water; let stand for a few minutes.

Combine the molasses, sunflower oil and vanilla. Add the flaxseed meal mixture and mix thoroughly. Pour the wet ingredients into the dry and stir to combine. Press dough into a greased 9 x 13-inch baking pan and bake at 350°F for 15 minutes. Let cool before cutting. Makes 32 bars.