When you are fueling for your long, long day on a mountain, it all begins a week earlier.
This week you should be consuming as much water based foods as possible like celery, cucumbers, grapefruit, broccoli, carrots, and if you like a treat, water melons. On top of that drinking at least 2L of water each day. This is preparing your body to hold onto as much water as possible as you will need it on the course.
In my experience at the Ultra Beast 2 years ago, I slept on the mountain in a tent on a deflated mattress, had a steal cut oat breakfast with berries and a side of avocado. I prepared the following for my 12+hr trek on the mountain:
Avocado chocolate pudding
This is a great and fun source of healthy fats that will keep you fueled for some time.
1.flesh of 2 ripe avocados (240g)
2.1/2 cup chocolate chips (80g) OR cocoa powder (40g)
3.1/4 cup to 1/2 cup milk of choice (60-120g)
4.1 tsp pure vanilla extract.
5.1/8 tsp salt.
6.pinch stevia OR 2-6 tbsp sweetener of choice
I also had sweet potato mash that I also added cinnamon and organic honey.
2 sweet potatoes
cinnamon (essential oil is better than the powder)
I put each one of these into zip lock baggies and into my hydration pack. My hydration pack was filled with water and beat matcha mix. Kept my hydrated for entire race.
The one thing that most people don’t talk about is salt tablets. When you are out on course running, sweating and getting rid of much needed minerals such as sodium. We often forget to replenish that. I would bring a couple of sodium tablets to help counter me fainting on course, cause who has time for that.
Finally, when I was passing klm 35 on the course, I remember I started signing in the middle of the woods and the guys I was running with were a bit worried. What saved me was in fact some delicious beef jerkey. That sweet delicious beef awesomness legit gave me a 5th wind and I was able to finish the race with just the right amount of energy where I didn’t collapse when I crossed the finish line.
Remember knowledge is power, if you are running the beast with other people, make sure you have a good strategy going into the race. My running partners and I had a few safe words, some meant I am good to run, and others meant I wanted to walk. We respected the pack and kept to the code. That meant that each of us crossed the finish line when the sun was gone and spirits were high.
Hope this helped and hope you stay away from chemicals and try to fuel your run with whole foods, foods you can pronounce.
We have all heard of the Flash Mob. If not, basically its an organized dance routine where hundreds of people show up in a random spot and perform a routine they have practiced at home. No one really knows when and where it will be till that day! They have a general idea leading up to it - but basically they show up, do the dance and leave.
Flash MOB Sydney to Uptown funk
The fitness industry has noticed and have tried it themselves with the Flash WOD (workout of the day). Reebok Cross-fit did one in Downtown Toronto back in February 22nd 2012.
We at OCRA, believe we can do something very similar. Currently we are constructing an obstacle course that is easy to set up, with the right crew, we could set up a 600m course in under 30 mins. The obstacle course will consist of walls that range from 4 feet to 7 feet. If you are an obstacle junkie and are looking for big, bad ass obstacles, this will not be the race for you. This course should take you no more than 6 mins to complete and will be fast and fierce. Our inspiration for this comes from the military pentathlon that is making waves in Europe!
Obstacle course for Military pentathlon.
As you can see from the video above, this is very similar to what we are trying to accomplish. The end result will hopefully have our schools introduce this sort of training to our kids. We are fighting an epidemic, where our youth are losing the ability to play outside and we are fighting a war against technology.
The goal of this Flash WOD is to provide a fun experience for our members, to get them outside and test their sprinting ability on a track. But also, we want the school board to take notice and the curriculum needs to evolve. Kids unfortunately need to be constantly stimulated. When they are on technology for as long as some of them are, things can be affected. Things like sleep, socializing, and muscle development. Hopefully, this type of activity can change that.
We are asking that you pay attention to our social media posts: OCRACADEMY ON IG and FACEBOOK, and also Josh Stylz on Twitter for more details on when our first Flash WOD will take place. We can tell you that it will be in the West End, and will be on a weekday. If you are interested in being apart of this for the build, and race, please contact Joshua@painistemporary.net for more details.
Lets change how we get in shape!
Above, kids organizing a game of man hunt. As you can see 1 child takes on a leadership role, appoints each participant a task and the kids not only learn a valuable life lesson, but also get exercise all while playing.
I have been wanting to write something about this for some time now. Thank you for your time in reading this and thank you for your support in our youth program.
As a recent step parent to an awesome 9-year-old, I have noticed that kids are slowly lacking the ability to play. Also, the need for a structured organized sport for my 9-year-old seems redundant and not necessary. They spend more time learning the game, and not as much time playing. Plus, we as parents feel that we need to put them in as many sports and activities possible or else we feel we have failed them, but in actuality I believe we are causing them more harm. As after the camps, school, soccer, hockey, football classes, Spanish class, violin practice etc etc etc, when I ask my son to go out and play and only come back when either you are hungry or the street lights turn on, he looks at me dumb founded, like huh? You want me to do what? With the constant stimulation from the technology (can you believe that if your child does not have an ipad, according to some schools they could fall behind) that when they are asked to go out and play, they get bored. Wait a second, playing outside is boring? When we were kids you could not keep us inside, now kids fight to stay in and play on technology. Now granted I did play my fair share of Mario bros. as a kid but I also knew how to organize a game of manhunt with the neighbourhood kids who I went door to door asking if they wanted to come out and play. Don’t get me wrong there is plenty of pro’s when it comes to organized sports, developing friendships, learning a sport, developing leadership traits, etc. this article is about having them in at the right time, as all those traits you can learn while playing a giant game of manhunt with the neighbourhood kids.
What is considered structured and un structured?
OCRA flirts with both categories, OFK and kids camp happens at a specific time, are organized by adults, but we focus on the aspect of playing. Teaching them how to use their body to navigate through obstacles by following the ABC’s of sports.
We focus on the aspect of being self motivated, when we have free time we encourage the youth to organize one another by setting the rules, they get to climb structures, crawl under things, jump through things, essentially, it’s a concrete jungle for the kids to get in shape by playing.
One of the many challenge with structured sports such as soccer, lacrosse, and football for kids under the age of 16 is that seventy percent of children leave organized sports by the age 13, according to research by the National Alliance for Sports. Let's put it this way: If your daughter or son plays on a soccer team, seven out of 10 of the members of that team won't be playing soccer or any organized sport whatsoever by the time they enter their teenage years.
Syracuse University made headlines recently with word that an eighth-grade girl had verbally committed to play on its women's lacrosse team, a move that appears to be the youngest ever commitment to a men's or women's college lacrosse team. What kid at the age of 13 knows what they want, let alone what team they want to play for. The underlining issue with this is, that parents strive for their kids to get a scholarship, coaches encourage scouts to come to their team. These kids are losing out on so many things because now its not a game, it’s a business and that if they want that scholarship they now HAVE to go to these events and not only do they have the pressure of the game on their shoulders but their entire future.
Why are kids quitting?
"Kids are telling us this is not for me. It might be for you, but it's really not meeting our needs," said Mark Hyman, author of three highly-regarded books on kids and sports, including "Until It Hurts: America's Obsession with Youth Sports and How It Harms Our Kids."
One of the main reasons kids are walking away is because of injuries due to overuse. Every year, more than 3.5 million children under the age 14 need treatment for sports injuries, with nearly half of all sports injuries for middle and high school students caused by overuse, according to research.
Parents are showing up to practice, recording the action on their iphones, only to use it later to review with the kids. When I went to practice hardly any of the parents stuck around, and on the way home after a game if I wanted to talk about something I would, my mother would not talk to me about something unless I was in the mood to talk about it. This is an issue we see all to much is over parenting. By no means am I saying you should be involved, but you don’t want to be too involved. If you create an environment where the child feels safe to talk to you about something, trust me, they will.
Report card is in and it ain’t good Canada.
According to the ParticipACTION Report Card on Physical Activity for Children and Youth are compared to grades from 37 other countries across six continents. The global comparisons were led by Dr. Mark Tremblay, Director of the Healthy Active Living and Obesity Research Group at the Children’s Hospital of Eastern Ontario Research Institute (HALO-CHEO) and Chief Scientific Officer of the ParticipACTION Report Card. The consolidated findings show Canada has above-global-average grades in physical activity infrastructure and programs, yet is trailing at the back of the pack in grades that measure physical activity and sedentary behaviour. The comparisons also reveal kids move the most in countries where being active is a priority or is an integral part of their everyday lifestyle.
Physical activity is not a priority in Canadian children’s lifestyles; inactive modes of transportation to and from school, too much screen time and being too busy for free play are all contributing to Canada’s lagging grades in the comparisons. It will take many facets of Canadian society, working together, to shift behaviours to get our children and youth more physically active.
I believe that kids should learn to play, and when it comes to high school and playing isen’t cool anymore, get them to try out for a structured sport. Hopefully by this time they are in great shape from all that climbing, crawling, sprinting and navigating over obstacles have got them into decent shape where now they can take that athleticism and apply it a structured sport where they can now excel and they hopefully have the maturity to do what is necessary to be successful at their selected sport. Support them by encouraging them when they are down and reminding them when they are up that there will be a down but this is why they train.
Remember we get really good at what ever we practice, this includes excuses.
Blogging thoughts from OCRA Team