Clearly, anybody who has raced a 24 hour, 48 hour or expedition event will attest to the dramatic effect sleep deprivation has on performance and recovery.  The devastating effect that poor sleep has on health and well being was recently bought to the fore by the meltdown of players and coaches in the AFL who routinely take a plethora of legal uppers to get ready for night games and then prescription sedatives afterward to try and grasp somesleep. Getting the balance seems elusive.

Events to one side, quite often the juggling of exhaustive training loads with work, study and family comes at the cost of regular sleep.

Research over the past decade has looked to understand exactly what the metabolic and performance downsides are of disrupted and truncated sleep patterns.

Eve Van Cauter, Ph.D., (University of Chicago Medical School) in 1999, studied the effects of three different durations of sleep in 11 men ages 18 to 27. For the first three nights of the study, the men slept eight hours per night; for the next six nights, they slept four hours per night; for the last seven nights, they slept 12 hours per night.

Results showed that after four hours of sleep per night (the sleep deprivation period), they metabolized glucose least efficiently. Levels of the stress hormone cortisol (a by product also in abundance post heavy resistance exercise) were also higher during sleep deprivation periods.

This has been linked to memory impairment, age-related insulin resistance, and impaired recovery in athletes.

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The application of resistance training largely comes down to the individual. Do you to fit into the ectomorph slot (those with low muscle mass levels)? If so, you are going to be likely more suited to plyometric and strength based work, whereas if you fit into the mesomorph slot (those with high muscle mass levels) you may be more suited to postural/core and proprioception exercises.

Your work:life balance, access to facilities and resources as well as your budget and personality will influence how much and what type of resistance training is prescribed as will your age and resistance training experience.

Muscle Mass

Bigger, stronger muscles generate more forceful contractions which produce higher power and greater speed (1). However big muscles use more of our limited energy stores which is not compatible with the demands of endurance sport.

Other important findings to keep in mind when shaping a resistance training program:

• High peak power – endurance races are typically performed at a constant speed and peak power often secondary is important as powering over short hills attacking quickly will make your race more successful (1). Excellent for races like the coast to coast run where direction and terrain changes constantly.

• Lower relative muscular effort – Movements require a given force by the muscles, when your muscular strength is increased less of your maximal force is required to make the movement, increasing your muscular endurance (1).

• Reduced injury risk – Stronger muscles are more capable of withstanding injury producing forces (1).

In effect, high muscle mass is useful in sports which are of shorter duration, require frequent intense bursts of power and where body weight is largely supported (1). For example a multisports race dominated by cycling and running will require limited strength, however if this race finishes with a technical and short kayak upper body and core strength training could provide an advantage. Interestingly some sports, particularly cycling will construct optimal power to weight ratios for climbers and power to height ratios for time trial specialists (1). Muscle mass is critical for performance of all endurance athletes however the importance is deciding how much time you will devote to it given your particular sport, event or individual physiology.

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I have tried all sorts of shoes for multisports racing and training, be it a specific trail shoe for the coast to coast or a general road shoe for laps round the park. Most of these race shoes last a couple of hard mountain runs while the more durable lack the feel for technical running and white road shoes say “I’m a triathlete” a little much for style points in the off-road scene. The Salomon XT Wings seem to fit the bill, they are durable, perform well in technical situations and look uber cool with some jeans for your après MTB at the local.

After extensive testing in the Port Hills, the streets of Sao Paolo and numerous jungle trails in Brazil my verdict is on the Wings; piece by piece:

Uppers

Quick drying mesh and sensibly integrated textile parts. Practically, there is nothing more annoying than the uppers of a new shoe shredding quickly because the mesh is as weak as tissue paper and lets out water while letting in gravel. The XT Wings upper design obviates this.

Protection

The rubber belt offers an ideal blend of flexibility and protection. Shoes with super tough protection plates sound great but typically render the shoe hopeless for technical trails, further more they restrict the foots natural movement. When you lack feel for the trail, efficiency of movement is compromised.

The rubber toe cap provides enough protection for all but the biggest hits without adding excessive weight. (more…)

As much as I have enjoyed my INOV-8 305s, the uppers are all but fully shredded after 16 months and it’s time to try my new LA FUMA SKY RACE, a true mid to high mileage trail running shoe.

First impressions are positive; they are a smart looking shoe in a green and graphite combination and surprisingly, for the amount of support they provide, quite lightweight coming in at around 428g for a UK 8.0.

In terms of features provided the SKY RACE offers:

Uppers

A 3D mesh upper with a robust front TPU-based stone guard. The tongue has a semi-gusset. The lining is a lightweight breathable synthetic 3D mesh.

Footbed

This is built with a removable PES/EVA atop a formidable VIBRAM® XRUN rubber sole and fully supportive  Phylon tri-density midsole.

Patented Twin Lace System

This is a bi-sectioned - cantilevered toggle system for securing and stabilising the lower and upper foot separately.

Out of the box, they were a perfect fit first time which helps with the initial impressions. That said, they could do with a loop at the heel to make it easier to get in and out of the shoes.

Getting to the grips with the patented Twin Lace system was no problem at all and they worked well but can tend to work themselves loose with high mileage. As well, they could benefit from a housing or stowage facility (perhaps as part of a gusset structure) so they do not get caught up in vines and sticks in hard out bush track conditions.

The gusset is smart and effective, not quite the seamless full length elegance and rubbish warding ability of say the La Sportiva Racelite stoneguard but a well worked feature nonetheless.

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Anaerobic Threshold Workout

Pyramids.

Here you will aim for rate increases at smaller intervals to a tipping point, then reduce again.

o 3 x 29 minutes (rate change at 5′, 4′, 3′, 2′, 1′, 2′, 3′, 4, 5′), 5 minutes rest.
o 4 x 11 minutes (rate change at 3′, 2′, 1′, 2′, 3′), 3 minutes rest.
o 5 x 2000 meters (change rate every 500 meters), 3 minutes rest.
o 4 x 2500 meters (change rate every 500 meters), 3 minutes rest.
o 3′ on/3′ off, 4′on/4′off, 5′on/5′off, 4′on/4′off, 3′on/3′off

Staircasing. Here your rate increases with regular gradations

o 4 x 10 minutes (rate increases every 2 minutes), 3 minutes rest.
o 2 x 24 minutes (18, 20, 22, 24, 20, 22, 24, 26 with rate changing every 3 minutes), 4 minutes rest.
o 5 x 2000 meters (rate increases every 500 meters), 3 minutes rest.
o 4 x 2500 meters (rate increases every 500 meters), 4 minutes rest.

Castles. These mix it up a little for you with both rate increases and decreases at regular intervals.

o 3 x 20 minutes (rate alternates between a high rate and low rate every 2 minutes), 3 minutes rest.
o 3 x 18 minutes (rate alternates between a high rate and low rate every 2 minutes), 3 minutes rest.
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It’s been a while since I have reviewed a shirt that as soon as I slipped it on had me a bit lost for words. i-RULE’s new PRIMO is DIFFERENT in that way. I did not know what to make of a shirt made of merino, recycled wood pulp and coconut fibre; it seemed more like a mix of natural product best used to make hippy dwellings. Once I put it on and the speechlessness set in I started to understand this natural fibre cocktail was tailor made for rednecked mountain bikers and hippies. Simply put the shirt feels like silk on and performs incredibly well in variable weather conditions hour after hour on the trail and at altitude.

The fabric itself provides that energy conserving thermo-regulation we all associate with merino but dries a hell of a lot quicker; it doesn’t smell after extended use and the coconut fibre panels not only wick like a synthetic but also provide better than UPF 50+ sun protection.

The smarts in this shirt don’t end with the new age fabric, the i-RULE design elements really come out to play here for the long distance rider with the DELTZ pockets a godsend for gels and bars; the trademark Quadstowe 4 pocket rear storage system with sloping side pockets holds enough stash with the centre zipped a useful adjunct for valuables and battery packs. The T vent system does a great job underneath your pack wicking moisture away and sans pack maximises airflow and sun protection.

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Traditionally, late autumn through to early spring marks the rebuilding of aerobic and strength foundations in the periodised programs of most endurance athletes. It coincides with shorter days, poor weather, dangerous road and trail conditions and with it all, seasonal health concerns.

As in any periodised ( or recovery-based) training program the main aim is progressive adaptation and improvement but not unhealthy obsession. It is OK to miss the occassional session and to roll with the punches in terms of other commitments. It’s not only the traditional big mileage time it is also about addressing core strength and particularly any imbalances or injuries that need rehabilitation and conquering.

Athletes that embark on regular, disciplined base training throughout the winter establish a substantial aerobic foundation that will carry them through to early summer; it’s like  money in the bank.The gradual low-intensity, repetitive nature of base miles often (but not strictly ) done on soft winter trails strengthens ligaments and tendons in key joints, enabling the athlete to gain strength in these crucial locomotion areas and prevent iunjury onset ahead of spring time speed work.

Hill work and snowshoeing or dune running ( if accessible ) are important ingredients in a successful winter build-up and offer stimulating and challenging alternatives to the daily grind.

A common misjudgment is to tune your base mile phase to a metronome like beat of low intensity with way too much time spent in HR Zone 1; it is usually of more use to venture to the dizzying heights of Zone 2 low ranges during winter miles, This means, roughly you should be spending a good deal of your time exercising at between 60-75% of HRmax. In terms of progression over a typical 12- to 16-week base phase, training should gradually increment from the low end (i.e. 62 to 71 percent of lactate threshold (LT), or around 61 percent of max heart rate) of the aerobic energy system to the high end (i.e. 90 percent of LT and 80 percent of max heart rate). In the case of say, a running program, adding 5km-10km gradually to your weekly total before a stable mileage rest period then add to the progressive total over the ensuing three weeks.

You should include a fartlek session once a week whether you are running, riding or paddling adding to the faster sections of these kind of activity over a 3 week period; it breaks up the monotony and helps ready your body for speed work in spring.

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