Talk Ultra needs your help!We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create!Many thanks to our Patrons who have helped via PATREON
Tag Archives: ultrachic
Episode 147 – Felix Weber and Everest Trail Race 2017
Talk Ultra needs your help!We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create!Many thanks to our Patrons who have helped via PATREON
Australia
Victoria
Belgium
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Episode 145 – Jeff Browning and Mark Hammond
Talk Ultra needs your help!We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create!Many thanks to our Patrons who have helped via PATREON

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Episode 139 – Adam Campbell and Chris DeNucci
Talk Ultra needs your help!We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create!Many thanks to our Patrons who have helped via PATREON
Australia
Northern Territory
Queensland
Austria
Belgium
Flanders
Canada
Alberta
British Columbia
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Haute-Corse
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Ohio
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Wyoming
Episode 136 – The Berghaus Dragons Back Race 2017
Talk Ultra needs your help!We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create!Many thanks to our Patrons who have helped via PATREON
Australia
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Belgium
Wallonia
Canada
Alberta
British Columbia
Ontario
Chile
China
Cyprus
Denmark
Hovedstaden
France
Ain
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2106: A Year In Podcasting with Talk Ultra
2016 is over and 2017 is here. Now is a good time to take a look back and refresh the mind (and ears) about all the great audio that we produced on Talk Ultra in the last year. Episodes 103 to Episode 125.
Episode 103 was look back at some of our all-time highlights and the show included: Timmy Olson, Kilian Jornet, David Johnston, Scott and Jenny Jurek and a bonus, Sir Ranulph Fiennes.
Episodes 104 to 125 looked at the sport of ultra, trail, mountain and skyrunning via in-depth interviews. What are the highlights? It’s so hard to say… I like to believe that all the audio we create is inspirational on so many levels.
However, for me, some of my highlights are:
- Episode 104 – Zach Bitter running super-fast for 100-miles.
- Episode 109 – Mina Guli
- Episode 110 – Jasmin Paris
- Episode 112 – Nicky Spinks
- Episode 114 – Kaci Lickteig and Jim Walmsley
- Episode 115 – Jason Schlarb
- Episode 117 – Martin Yelling
- Episode 119 – Karl Meltzer
- Episode 122 – Pete Kostelnick
- Episode 123 – Adam Campbell
2016 was a great year.
January 2017 is significant, Talk Ultra is five year’s old and as a show we are proud that we have produced a wealth of content for free. The show will always be free! However, demands on time, production costs, editing and so on, really impact on the Talk Ultra team, therefore, if you love the show please help us out.
We have set up a Patreon page and you can support the show from as little $1 per month. As you move up the Patron levels we are offering special offers and you can even appear on the show.
Please check out Patreon HERE and we hope you can support us.
https://www.patreon.com/talkultra
Episode 125 of Talk Ultra is our Christmas Show – Happy Christmas everyone! We have interviews with Zach Miller, Caroline Boller and Samantha Gash. We also have a review of the year and Niandi Carmont is co-hosting. HERE
*****
Episode 124 of Talk Ultra is all about the Everest Trail Race with a selection of audio from 5 participants – Andreja Sterle Podobonik, Casey Morgan, Jennifer Hill, Tom Arnold and John Percy. We bring you news from the ultra world and Niandi Carmont co-hosts. HERE
*****
Episode 123 of Talk Ultra and this weeks show is a special, one off edition with Adam Campbell HERE
*****
Episode 122 of Talk Ultra and we have a 1 hour interview with Pete Kostelnick all about his amazing, record breaking run across the USA. Ryan Sandes talks Raid de la Reunion and Casey Morgan talks about Madeira’s EcoTrail Funchal and the Everest Trail Race. The show is co-hosted by my good buddy from the Twin Cities, Kurt Decker. HERE
*****
Episode 121 – On this weeks show we speak with Els 2900 Alpine Run race director, Matt Lefort, about his super tough Andorran race. Niandi Carmont brings us a selection of audio, recorded in the Simpson Desrert, as Australia’s 2016 Big Red Run took place. Ian is interviewed by a Portuguese magazine and Speedgoat is back co-hosting! HERE
*****
Episode 120 – Alex Nichols tells us all about his first 100-miler and how how he won it! Emelie Forsberg tells us about her return to Kima and finding solace and new skills in India. Jasmin Paris is on fire and we sum up an incredible 2016 and ‘another’ round record and finally Speedgoat Karl answers your questions about the Appalachian Trail FKT. HERE
*****
Episode 119 of Talk Ultra and we have a 1-hour special interview with Speedgoat Karl Meltzer on his incredible record breaking FKT on the AT. We also have interviews with the male and female winners of the Superior 100, Mallory Richard and Frank Pipp. We have the news and Niandi co-hosts. HERE
*****
Episode 118 of Talk Ultra and this week is going to be a short and sharp show… it’s all about the UTMB races and Trofeo Kima. We have interviews with Jo Meek who placed 2nd lady at the CCC and Damian Hall who placed 19th in the UTMB and recently completed a ‘FKT’ on the South West Coast Path in the UK. This weeks show is co hosted by Albert Jorquera. HERE
*****
Episode 117 of Talk Ultra and it’s a packed show. We talk with Jonathan Albon who last year won the Tromso SkyRace and this year placed 2nd. Debbie Martin-Consanitalks about running long and her recent CR at the North Downs Way 100 in the UK. We also speak to my fellow podfather and good friend, Martin Yelling, about his inspiring, ‘Long Run Home.’ The News and Niandi co-hosts. HERE
*****
Episode 116 of Talk Ultra and We speak with Beth Pascall who obliterated the female record at the UK’s Lakeland 100 and placed 4th overall in the process. We also speak with Donnie Campbell who won the Lakes Sky Ultra. We have the news, results and Niandi Carmont co-hosts while Speedgoat Karl goes for a jog on the AT! HERE
*****
Episode 115 of Talk Ultra and we have an interview with Hardrock 100 winner, Jason Schlarb. We also speak with Elisabet Barnes about her Richtersveld Transfrontier Wildrun and Big Red Run double. Speedboat Karl is with us on the countdown to the AT and of course we have the news from around the world. HERE
*****
Episode 114 of Talk Ultra and we have two interviews from Western States – Ladies champion Kaci Lickteig and the incredible Jim Walmsley who looked to break all WSER records only to go off course at 92 miles. We also speak with Joanna Williams, the outright winner from South Africa’s Richtersveld Transfrontier Wildrun. We have the news, ultra chat and Ryan Sandes co-hosts! HERE
*****
Episode 113 of Talk Ultra and We have a show with a selection of audio from participants who took part in the 8-day, 400km Cape Wrath Ultra (Ita Marzotto, Jenny Davis, Louise Watson, Luke Robertson, Richard Beard and Ted Kristensson)and the 190-mile, single stage, Northern Traverse (Angela White, Clare Turton and Eoin Keith). We have the news and Niandi Carmont co-hosts. HERE
*****
Episode 112 of Talk Ultra and we speak with Nicky Spinks about that incredible DOUBLE Bob Graham Round. Emelie Forsberg joins us to tell us all about her injury, how she feels and when (we hope) she will be back and we speak to ‘The Jeff’s’ an inspiring husband and wife who took respective 1st places at the Salt Flats 100. HERE
*****
Episode 111 of Talk Ultra and it’s all about Transvulcania. We speak with Chris Vargo who placed 5th, Alicia Shay who placed 4th and Ida Nilsson who blasted around the course to take the ladies victory. We have the news, a chat with Holly Rush and Speedgoat Karl is back. HERE
*****
Episode 110 of Talk Ultra. This weeks show is a Marathon des Sables special with a load of great content from the Bivouac by Niandi Carmont and then a series of post race interviews with Sondre Amdahl, Elisabet Barnes and Elinor Evans. If that wasn’t enough, we have an interview with Jasmin Paris who has just blasted the Bob Graham Round ladies record to a new level. HERE
*****
Episode 109 of Talk Ultra. We speak with inspiring adventurer and I2P ambassador Ray Zahab about his amazing Antarctica 2 Atacama expedition. We also speak with an amazing Australian lady, Mina Guli, who ran 40-marathons across 7 deserts on 7 continents in 7 weeks. We also have a little pre-MDS chat and Speedgoat is here. HERE
*****
Episode 108 of Talk Ultra. We speak with 2016 Transgrancanaria champion, Didrik Hermansen. We have a chat with Brit Paul Navesy about winning the 100km Anglo Celtic Plate and Jason Schlarb gives us the lowdown of skiing the Hardrock 100 route in 4 days. Niandi gives us a stress fracture update and brings us another Big Red Run interview and Speedgoat is here after ‘another’ 100-mile victory. HERE
*****
Episode 107 of Talk Ultra. This show has so much content, we speak with Lizzy Hawker about her amazing 200km Kathmandu Valley FKT, Ryan Sandes talks about his 2015 and his new book, Trail Blazer. Gavin Sandford tells us about his amazing double Marathon des Sables challenge. Niandi catches up with past participants of the Big Red Run in Australia who will return in 2016 and Speedboat is still on the AT. HERE
*****
Episode 106 of Talk Ultra. This show is all about The Coastal Challenge multi-day race in Costa Rica. We talk in-depth about Niandi’s experience and we bring you a selection of interviews to give you a feel for the race. HERE
*****
Episode 105 of Talk Ultra. Niandi and Ian are back from a multi-day training camp in Lanzarote, The Spine winner, Eoin Keith tells us all about his race and we speak with Rocky Raccoon and Fling Race winner, Matthew Laye. HERE
*****
Episode 104 of Talk Ultra and I am pleased to say Speedboat is back. On this show we talk with rising Australian star, Lucy Bartholomew. We speak to fast man, Zach Bitter about running 100-miles super quick and Candice Burt talks Hurt 100 and the appeal of 200-mile races. HERE
*****
Episode 103 A very happy new year! Talk Ultra is 4 years old and to signify this landmark we are bringing you 4 interviews from our back catalogue, one from 2012, 2013, 2014 and 2015: Timmy Olson, Kilian Jornet, David Johnston, Scott and Jenny Jurek and a bonus, Sir Ranulph Fiennes. In addition, we may well bring you a few sounds, music and memories. HERE
Episode 125 – Zach Miller, Caroline Boller, Samantha Gash
Episode 125 of Talk Ultra is our Christmas Show – Happy Christmas everyone! We have interviews with Zach Miller, Caroline Boller and Samantha Gash. We also have a review of the year and Niandi Carmont is co-hosting.
00:01:30
RUNNING BEYOND BOOK is travelling the world and of course I recommend it as a great Christmas present… we mentioned in the last show about Running Beyond Event which will take place 3, 4 and 5th March in London, plans are progressing for that… in addition, Niandi and myself will now be in Amsterdam on Feb 3rd, 4th and 5th for a Trails in Motion event and Running Beyond book signing with Mud Sweat and Trails and I will be also going to Sofia in Bulgaria on the 17th, 18th and 19th March for a trail, mountain and Skyrunning expo.
Need a run coach for 2017? Check out coaching with Ian and Niandi HERE
00:18:26 NEWS
Read the REVIEW of 2016 article HERE
00:23:00 INTERVIEW with Caroline Boller
01:30:35 INTERVIEW with Samantha Gash
02:20:45 INTERVIEW with Zach Miller
UP & COMING RACES
Belgium
Wallonia
53 km | 53 kilometers | December 17, 2016 | website
French Guiana
100 Bornes du Père Noël | 100 kilometers | December 16, 2016 | website
Germany
Lower Saxony
- Lauf PSV Winterlaufserie 100 KM| 100 kilometers | December 17, 2016 | website
- Lauf PSV Winterlaufserie 50 KM| 50 kilometers | December 17, 2016 | website
- Lauf PSV Winterlaufserie 100 KM| 100 kilometers | December 18, 2016 | website
- Lauf PSV Winterlaufserie 50 KM| 50 kilometers | December 18, 2016 | website
USA
California
Woodside Ramble 50K | 50 kilometers | December 17, 2016 | website
Florida
Ancient Oaks 100 Mile Race | 100 miles | December 17, 2016 | website
Indiana
HUFF 50K Trail Run | 50 kilometers | December 17, 2016 | website
Ohio
First Day of Winter 50K | 50 kilometers | December 18, 2016 | website
Tennessee
Lookout Mountain 50 Mile Trail Race | 50 miles | December 17, 2016 | website
Texas
50K | 50 kilometers | December 16, 2016 | website
Houston Running Festival 100K | 100 kilometers | December 17, 2016 | website
Houston Running Festival 100 Mile | 100 miles | December 17, 2016 | website
Houston Running Festival 50K | 50 kilometers | December 17, 2016 | website
Houston Running Festival 50 Mile | 50 miles | December 17, 2016 | website
Virginia
Seashore Nature Trail 50K | 50 kilometers | December 17, 2016 | website
03:30:00 Close
03:34:18
ITunes http://itunes.apple.com/gb/podcast/talk-ultra/id497318073
Stitcher You can listen on iOS HERE, Android HERE or via a web player HERE
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Website – talkultra.com
Episode 105 – Eoin Keith and Matthew Laye
This is Episode 105 of Talk Ultra. Niandi and Ian are back from a multi-day training camp in Lanzarote, The Spine winner, Eoin Keith tells us all about his race and we speak with Rocky Raccoon and Fling Race winner, Mat thew Laye.
00:01:05 Show Start
Lanzarote multidaycamp – Images story and here is some feedback from the participants:
Audio feedback HERE
Images and daily reports HERE
00:12:38 NEWS
ULTRA EASY 100k – Australia
1 – Sam Mccutcheon 10:36 new CR
2 – Grant Guise 11:28
3 – Nick Johnston 11:31
1 – Louise Clifton 13:08
2 – Veronique Chamberland 14:15
3 – Floortje Grimmen 14:49
Arrowhead 135
1 – Jim Reed and Scott Hoberg finished together in 37:20
1 – Carla Goulart 52:51
Emelie Forsberg is injured and out of the SkiMo season:
“My cruciate ligament is broken. An accident in the first downhill and my season is over. It’s pretty shitty right now. I donno what to say more.”
Honk Kong 100
Francois d’Haene is back with superb win in freaky weather Hong Kong, he ran 9:32 for as new CR ahead of team mate Yan Long Fei 9:37and Gediminas Grinius 9:53 3rd.
Dong Li won the ladies race I’m 12:05 ahead of Liza Borzoi and Silvia Trigueros, 12:30 and 12:34 respectively.
Susie Chan ran a new ‘Guiness’ 12-hour record of 68.5 miles on a treadmill.
As this show comes out Tararwera is going on in New Zealand, it’s Rocky Racoon 100 this weekend, Ian Sharman is running and he said the trails are in good condition, I wonder, can he get close to his 12:44 of 2011? On Thursday Niandi and I head out to Costa Rica with 2015 MDS champion, Elisabet Barnes for The Coastal Challenge.
The season is starting to hot up!
00:21:30 INTERVIEW with EOIN KEITH
01:06:21 INTERVIEW Rocky Raccoon and Highland Fling winner MATHEW LAYE talks running and PED’s.
UP & COMING RACES
Argentina
Columbia Cruce de los Andes | 90 kilometers | February 11, 2016 | website
Australia
Queensland
Caboolture Historical Village Dusk to Dawn 100km | 100 kilometers | February 13, 2016 | website
Caboolture Historical Village Dusk to Dawn 50km | 50 kilometers | February 13, 2016 | website
Tasmania
The Cradle Mountain Run | 82 kilometers | February 06, 2016 | website
Brazil
1000 Miles | 1000 miles | February 09, 2016 | website
Chile
60K | 60 kilometers | February 13, 2016 | website
El Cruce Columbia | 103 kilometers | February 09, 2016 | website
Costa Rica
Adventure Category | 155 kilometers | February 13, 2016 | website
Expedition Category | 230 kilometers | February 13, 2016 | website
Finland
Lapland
66° North Ultra Race | 66 kilometers | February 19, 2016 | website
Roavve Polar Ultra 300 | 308 kilometers | February 19, 2016 | website
Rovaniemi 150 | 150 kilometers | February 19, 2016 | website
France
Aude
Gruissan Phoebus Trail | 50 kilometers | February 14, 2016 | website
Côtes-d’Armor
Défi Glazig (45 + 18) | 63 kilometers | February 06, 2016 | website
Germany
Lower Saxony
Brocken-Challenge | 86 kilometers | February 13, 2016 | website
India
Gujarat
135 Miles | 135 miles | February 19, 2016 | website
160 km | 160 kilometers | February 19, 2016 | website
50 km | 50 kilometers | February 19, 2016 | website
Ireland
Kildare
Donadea 50K | 50 kilometers | February 13, 2016 | website
Italy
Marche
Maratona sulla sabbia – Ultra maratona | 50 kilometers | February 14, 2016 | website
New Zealand
Tarawera 100K Ultramarathon | 100 kilometers | February 06, 2016 | website
Tarawera 60K Ultramarathon | 60 kilometers | February 06, 2016 | website
Tarawera 85K Ultramarathon | 85 kilometers | February 06, 2016 | website
Nicaragua
Fuego y Agua 100k | 100 kilometers | February 06, 2016 | website
Fuego y Agua 50k | 50 kilometers | February 06, 2016 | website
Oman
Wadi Bih Run | 72 kilometers | February 05, 2016 | website
South Africa
Wild Coast Lite | 110 kilometers | February 06, 2016 | website
Wild Coast Ultra | 270 kilometers | February 06, 2016 | website
Spain
Region of Murcia
100 km | 100 kilometers | February 06, 2016 | website
Sri Lanka
RacingThePlanet: Sri Lanka 2016 | 250 kilometers | February 14, 2016 | website
Sweden
Ice Ultra | 230 kilometers | February 13, 2016 | website
Thailand
Thai Ultra Race | 140 kilometers | February 13, 2016 | website
United Kingdom
Cornwall
Arc of Attrition | 100 miles | February 05, 2016 | website
Devon
Coastal Trail Series – South Devon – Ultra | 34 miles | February 06, 2016 | website
Oxfordshire
Thames Trot 50 | 50 miles | February 06, 2016 | website
Surrey
The Pilgrim Challenge North Downs Way Multistage Ultra | 66 miles | February 06, 2016 | website
Worcestershire
Hot Runner 14 in 7 | 590 kilometers | February 15, 2016 | website
Hot Runner 7 in 7 | 295 kilometers | February 15, 2016 | website
USA
Alaska
Little Su 50K | 50 kilometers | February 13, 2016 | website
Susitna 100 | 100 miles | February 13, 2016 | website
Arizona
100K | 100 kilometers | February 13, 2016 | website
50K | 50 kilometers | February 13, 2016 | website
Pemberton Trail 50K | 50 kilometers | February 13, 2016 | website
Ragnar Relay Del Sol | 200 miles | February 19, 2016 | website
Southwest 125 Ultra | 125 miles | February 15, 2016 | website
Arkansas
White Rock Classic 50K | 50 kilometers | February 06, 2016 | website
California
American Canyon 50K Ultramarathon | 50 kilometers | February 06, 2016 | website
Jed Smith Ultra Classic – 50K | 50 kilometers | February 06, 2016 | website
Jed Smith Ultra Classic – 50 Miler | 50 miles | February 06, 2016 | website
Sean O’Brian 100K Trail Run | 100 kilometers | February 06, 2016 | website
Sean O’Brian 50K Trail Run | 50 kilometers | February 06, 2016 | website
Sean O’Brian 50-Mile Trail Run | 50 miles | February 06, 2016 | website
Sean O’Brien 50K | 50 kilometers | February 06, 2016 | website
Sean O’Brien 50M | 50 miles | February 06, 2016 | website
Florida
110 With Donna Ultra Marathon | 110 miles | February 14, 2016 | website
Destin 50K Beach Ultra | 50 kilometers | February 14, 2016 | website
Destin 50M Beach Ultra | 50 miles | February 14, 2016 | website
Iron Horse 100 km | 100 kilometers | February 06, 2016 | website
Iron Horse 100 Mile | 100 miles | February 06, 2016 | website
Iron Horse 50 Mile | 50 miles | February 06, 2016 | website
Ragnar Relay Florida Keys | 199 miles | February 05, 2016 | website
Skydive Ultra 100M Run | 100 miles | February 06, 2016 | website
Skydive Ultra 50 km Run | 50 kilometers | February 06, 2016 | website
Skydive Ultra 50M Run | 50 miles | February 06, 2016 | website
Louisiana
Rouge-Orleans Ultramarathon & Team Relay | 126 miles | February 07, 2016 | website
Nevada
Jackpot Ultra Running Festival 100 Miler | 100 miles | February 13, 2016 | website
North Carolina
Uwharrie 40-Mile Mountain Run | 40 miles | February 06, 2016 | website
Oregon
Bristow 50K Trail Run | 50 kilometers | February 06, 2016 | website
Hagg Lake 50k Trail run | 50 kilometers | February 13, 2016 | website
South Carolina
Mill Stone 50K | 50 kilometers | February 06, 2016 | website
Rut Rogue 40s – 40 Mile 3-5 Person Relay | 40 miles | February 06, 2016 | website
Rut Rogue 40s – 40 Mile Run | 40 miles | February 06, 2016 | website
Texas
Cross Timbers Trail Runs 50M | 50 miles | February 13, 2016 | website
Piney Woods TrailFest 50K | 50 kilometers | February 06, 2016 | website
Rocky Raccoon 100 Mile | 100 miles | February 06, 2016 | website
Rocky Raccoon 50 Mile | 50 miles | February 06, 2016 | website
Utah
Moab’s Red Hot 55K | 55 kilometers | February 13, 2016 | website
Virginia
Holiday Lake 50K | 50 kilometers | February 13, 2016 | website
The Wild Oak Trail 100 | 100 miles | February 13, 2016 | website
Virginia Beach Distance Races 100k | 100 kilometers | February 07, 2016 | website
Virginia Beach Distance Races 50k | 50 kilometers | February 07, 2016 | website
Washington
Orcas Island 100 | 100 miles | February 19, 2016 | website
Orcas Island 50K | 50 kilometers | February 06, 2016 | website
Woolley Trail 50K | 50 kilometers | February 13, 2016 | website
Wisconsin
John Dick Memorial 50K | 50 kilometers | February 06, 2016 | website
Venezuela
Ultra Laguna de Urao | 65 kilometers | February 06, 2016 | website
01:58:22 CLOSE
02:06:25
ITunes http://itunes.apple.com/gb/podcast/talk-ultra/id497318073
Libsyn – feed://talkultra.libsyn.com/rss
Website – talkultra.com
How is your Posture? Part Quatre – Marc Laithwaite
Okay, so we’re now onto part 4 of the series and this week we are looking at exercises to correct anterior tilt of the pelvis, which creates the lordosis posture. If you’ve not yet read parts 1, 2 and 3 read them HERE, HERE and HERE.
The topic for today is looking at breathing issues related to posture, we’re also going to look at the dreaded stitch. Aside from that, we’re going to look at ways of dealing with cramps.
Breathing and posture
The breathing issue is interesting for me as it’s something i’ve suffered from myself and couldn’t find a cure. They symptoms were very rapid and shallow breathing, I also felt that I couldn’t breathe deeply from my diaphragm. The best way to describe it was as if the bottom 2 thirds of my lungs didn’t work and i was just rapidly shifting air in and out of the top third. It felt to me at the time as though I had exercise induced asthma, there was some ‘wheezing’ which is a symptom of airway problems, so I went through that process and resolved nothing. The rapid shallow breathing was often, but not always linked to a pain under my ribs which most people would commonly refer to as a stitch. In a few triathlons I had to slow down to get rid of it, by relaxing and breathing deeply.
The key to resolving it was when i noticed that it was occuring more frequently in triathlon training and racing, compared to just running. Basically, it was a lot more likely to happen if I biked first. That got me thinking about posture and how it was affected by riding my bike before running. I soon noticed that I had a more pronounced lordosis posture (anterior tilt) after riding hard in the aero position then attempting to run. Interestingly, since identifying this problem i’ve spoke to more and more people who suffer stitch and breathing difficulties running in triathlon and a lot of them tend to be children.
So what’s going on?
Time to post our anterior tilt photo again, it feels only right we put it in this final issue. I’ll start by saying that this is purely my own thoughts and ideas, based on things I’ve tried which have worked for me. Nobody has given me a decent answer to why I had this recurring stitch or breathing difficulties.
Take a look at the photo right and picture the ‘abdominal cavity’. The abdominal cavity is the space which contains your intestines and in simple terms it’s a box with front, back, sides, floor and ceiling. The pelvic floor is underneath, the abdominals, lower back and obliques (muscles on sides) make the front, back and sides and your diphragm is the ceiling on this box.
If you have anterior tilt, this box becomes ’tilted’ out of position. If fact, it isn’t a box any more, it’s more like a rhomboid shape. If you don’t know what a rhomboid is, google it!! Keeping it simple, it’s fair to assume that if your diaphragm is pulled in an odd direction and out of position, it probably won’t pull down and allow you to deep breathe very well.
Keep is simple mate…
I’m trying. So having noticed this issue related to running after cycling and thinking about it way too much, I altered my posture when running. To my surprise, it was like someone has just pulled a giant plug out of my lungs and I could breathe normally!! I’ll explain the changes I made in as simple terms as possible.
Old technique:
1. Anterior tilt of the pelvis, creating an arched lower back and my stomach to stick out (leave it!!)
2. Felt like I was sticking my chest out at the same time. As I was sticking my chest out, I was looking slightly upwards (my natural line of site was upwards)
4. Point 2 & 3 meant that I was very upright, almost leaning back
New technique
1. To try and counter the upright / backwards lean I looked down at the road/track 15m ahead of me
2. Consciously held a slight forwards lean (my torso was slightly ahead of my pelvis)
3. Didn’t stick my chest out and shoulders back, moved shoulders forwards slightly (without hunching too much)
4. Pulled my belly in and avoided pelvis tilting forwards into lordosis
One final thing which can also help with the breathing issues, although not related to posture, is your stride rate. We are often encouraged to run or cycle with high cadences, 90 foot falls or 90 pedal revolutions per minute (or higher). Faster cadences for both cycling and running increase breathing rate. If you are struggling with rapid breathing, slow the cadence and stride out more (longer / slower strides), that can help to slow the breathing rate down.
Hopefully you can picture the changes above! I think it’s pretty common for runners who are tired and pushing hard to lean back, stick their chest out and look upwards. Thre result is a very upright and almost ‘leaning back’ posture. If you can relate to any of the breathing or ‘stitch’ symptoms above, then give the changes a go, see if they can help your run performances, if it works, i’d be interested to hear the feedback.
Cramping issues
There’s one final thing I’m going to talk about which is issues related to cramping. I explained in detail during previous blogs, the reasons for cramping and how posture can be a direct cause. As this is the final part of the ‘trilogy’ (I say trilogy in the tenuous sense of the word), I wanted to specifically answer a few questions which had been emailed, largely relating to cramp in the calf during open water swimming.
As per previous blogs, it’s nothing to do with salts etc the issue may well be related to changes in length and muscle stretch receptors / nervous system confusion. I’ve suffered from this issue and have a simple plan to resolve it. When swmming, your calf is in a shortened position and if it remains shortened for a long period of time, it can go into spasm. You need to remind your calf of it’s original length at regular intervals, so try this:
1. Every 3 minutes, pull your toes up to gently stretch your calf. Do it once on each leg and you don’t have to hold, just stretch and release. This inhibits your swimming slightly, but it’s not going to slow you more than 1 second at most!
2. You need to do it at regular intervals, not just in reponse to the cramp, so make it a habit every 3 minutes.
3. It needs to be gentle movement, don’t do a sharp stretch of the calf, which can also trigger spasm.
About Marc:
Sports Science lecturer for 10 years at St Helens HE College.
2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.
In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.
In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.
In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.
Check out the endurance store HERE
Race Day Nutrition (Part Seven) – Marc Laithwaite
Last week we introduced specific products used during endurance events and how they can fulfil your requirements in terms of nutrition intake.
There are 3 common sports products used during endurance racing:
- Drinks powders
- Gels
- Bars
This week, we’ll check out bars and gels.
What’s in them?
Unsurprisingly, gels tend to contain maltodextrin and glucose, similar to the drinks. In fact, gels are simply condensed energy drinks. They were originally designed to be carried on events where you could access only water, as a source of energy. The thickness of the gel will dictate how much energy they contain. Some gels are very thick and sticky and these contain more energy than the ones which are a thinner, more watery solution. This is based upon the simple principles we discussed a couple of weeks ago, relating to hypo, iso and hypertonic solutions.
As an example, a 41g power gel original contains approximately 27g of carbohydrate. Remember the 60g rule? That means 2 of these gels per hour would be pretty close to target intake. The remaining 14g of the gel is fluid (41g – 27g = 14g) so we can calculate the gel thickness as follows:
Total weight = 41g
Carbohydrate content = 27g
27/41 = 0.66, Therefore this gel is a 66% solution (27 is 66% of 41)
The purpose of that calculation is simply to highlight that gels are extremely ‘hypertonic’, remember that isotonic is a 7% solution. Being hypertonic is not a problem, the more hypertonic the more energy it provides, but it does mean that you need to take fluid with them.
In past blogs we stated that you should aim for no more than 10% solutions, so that means 270ml of water drank with 27g of carbohydrate will be correct, 270 / 27 = 10. It’s important to do the calculation based on the 27g of carbohydrate in the gel, not the 41g total weight of the gel. Technically if you drink 270ml the solution will actually be less that 10% as there’s already 14g of fluid in the gel as stated above. As a practical guide think about a 500ml drinks bottle generally used for cycling, it’s half of one of those with every power gel.
What about Isogels
There are ISOGELS on the market, SIS and High5 make popular versions. By adding more fluid to the gel and reducing the carbohydrate content they can reduce the thickness of the gel solution.
The first thing of note is that they contain less carbohydrate, so you’d need to take more of them every hour. They contain in the region of 22-24g of carbohydrate per gel, so that means you’d be taking almost 3 per hour to get your energy, rather than 2 power gels. That’s a lot of gels to carry if you’re racing long distances.
But ISOGELS are isotonic, so you don’t need water, right?
HIGH5 Isogel
Total weight = 66g
Carbohydrate content = 24g
24/66 = 0.36, Therefore this gel is a 36% solution (24 is 36% of 66)
SIS GO Isogel
Total weight = 66g
Carbohydrate content = 22g
22/66 = 0.33, Therefore this gel is a 33% solution (22 is 33% of 66)
So we said above and in previous blogs that isotonic solutions are 7%. The solutions for the ISOGELS above are 33% and 36%, this is not isotonic, it’s hypertonic. I may be missing something here, so I did phone High5 and ask. They couldn’t answer the question but stated that ‘they were more isotonic than other gels’. I’m not sure that is technically true, as none of them are anywhere near 7%. That’s a bit like me saying I’m tall and when questioned about by lack of height, I reply by stating ‘I’m more tall than Ste Hilton’. Whilst that may be true, it doesn’t make me tall…
Key points:
1. You DO need to drink water with ISO gels
2. If you don’t know Ste, that joke is completely lost
If there’s 24g of carbohydrate in a 66g gel, then you need to take 240ml of water for a 10% solution (240ml / 24g = 10%). However, there is already 42g of fluid in there (66g gel – 24g carbohydrate = 42g fluid). Based on this, 200ml would be sufficient, that’s still more than a third of a 500ml drinks bottle.
What about energy bars?
Bars are an alternative source of carbohydrate. They generally contains things like oats, rice, wheat etc with added sugar syrups such as glucose or fructose. In terms of ‘solutions’ a gel is solid food, so it needs mixing with a significant amount of water to digest and absorb effectively.
As an example, a powerbar energize bar (others are available!!) weighs in as follows:
Bar weight = 55g
Carbohydrate = 39g
Fat = 2g
Protein = 6g
In terms of carbohydrate content, you’d need 1.5 bars per hour to get your 60g intake. If you add up the content weight 39g + 2g + 6g = 47g. We stated that the bar weighed 55g, so there is some fluid in there also plus some other little bits to make the weight up to 55g. If you drank a full 500ml bottle of water with every bar, that would give you just less than 9% solution which is ideal (47/500 = 0.9). That means a full 750ml bottle and 1.5 powerbars per hour would be pretty much on target (remember all bars are different, these calculations are for powerbar energize).
Salt intake
We discussed sweating and hydration last week, which included salt intake. As a recap, salt and sodium are 2 different things. Salt is 40% sodium and 60% chloride. You need to know this as some products give ‘salt’ content and others give ‘sodium’ content. Remember also from last week we said that you are likely to sweat up to 1g of sodium per hour (1000mg). There’s multiple thoughts on salt replacement, regarding how much and whether you need it. I’m not going to go into depth on the matter because this is meant to be a simple and easy to read blog. If it’s warm and you sweat a fair bit, aim for 500-1000mg SODIUM per hour. If you take a bit too much, you’ll just sweat it out anyhow so don’t overly panic.
Let’s presume that you are aiming to take all of your energy by using sports gels or bars. So remember, our targets are 60g of carbohydrate per hour and 500-1000mg of sodium per hour, presuming its warm and you sweat. Here are some options:
SIS GO Isotonic Gel
Includes 22 grams of carbohydrate
Sodium = negligible
High5 Isogel
Includes 24 grams of carbohydrate
Sodium = negligible
Powergel
Includes 27g of carbohydrate
Sodium = 205mg
2-3 Powergels per hour would give you 410-615mg of sodium, we stated that 500mg was a starting target.
Powerbar Energize
Includes 39g of carbohydrate
Sodium = 192mg
1.5 Powerbar Energize per hour as suggested above, would give you 288mg of sodium, half of that provided by intake of 2-3 Powerbar gels per hour. They really don’t make this easy!!
Some key points:
- The amount of carbohydrate in gels and bars varies widely
- You need to drink water with all gels and bars for correct absorption
- Isotonic gels don’t exist (unless I’ve missed something)
- Sodium content varies widely in bars and gels and is often not included
I hope that basic overview helps you to practically apply what you’ve learned over recent weeks, feel free to call into the store and we can talk you through it before your big day.
– Marc
About Marc:
Sports Science lecturer for 10 years at St Helens HE College.
2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.
In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.
In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.
In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.
Check out the endurance store HERE