Nuun Ambassadors take on Hood to Coast 2014

Hood to Coast, a.k.a. the mother of all relays, is a 200 mile running relay from Mt. Hood to Seaside, OR. Nuun has been a long-time sponsor of Hood to Coast and we love to run a relay, so we invited our biggest fans to come run with us: our Ambassadors. Here are some of our favorite photos that capture the unforgettable times we all had.

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Fueling For Your Workout

It can become a very complicated process, deciding what and when to eat during a workout or race, and the answers to those questions are highly variable. Nutrition needs for athletes vary based on fitness level, environmental conditions, activity type, and duration. So depending on the workout, the location, and the weather your needs for certain nutrients may increase or decrease.

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Then, once you figure out what and when to eat, the next question is: how much?  Taking in the right amount of calories for your body will help you increase your endurance output and performance.

But one of the biggest issues athletes face is being able to stomach gels, bars, chews, or food during exercise. Athletes reporting gastrointestinal distress caused by fueling while exercising is extremely common and these issues can be caused by quite a few factors including consuming too many calories at once, overwhelming the body with nutrients, the composition of the product, and the amount of product consumed.

Below you will find some guidelines that will help you determine fueling needs for you next workout.

Under 60 minutes

Anything under 60 minutes will most likely not require any additional caloric intake. Most individuals have enough stored glycogen to get them through a training session of this caliber. Hydration should remain constant; if the heat, humidity, or your effort is higher than normal, add some electrolytes to your drink to stay properly hydrated.

60-90 minutes

Many athletes fall into this range for weekday workouts.  Depending on the exercise intensity, most individuals do have enough stored glycogen to maintain performance. However, if you feel like you may need some calories or fuel, try a 5-10 sec mouth rinse with a carbohydrate-based sports drink. Research has shown that a mouth-rinse with a sports drink will help maintain blood glucose levels and performance within this time frame. Hydration is also key and water alone will not suffice by itself during training of this duration. Add a tablet or two of Nuun to water to help replenish lost electrolytes stores.

90-120 minutes

When you begin to hover over the 90 minutes of continuous exercise, most athletes will feel better mentally and physically with some sort of caloric intake. The rate of intake still varies greatly from person to person so it’s best to practice different strategies to find one that works best for you. Use product usage recommendations as a starting guide and experiment with different amounts of fuel during similar workouts for comparison. For 90-120 minutes of continuous exercise, look to intake anywhere from 100-200 calories per hours total that comes from both fluids and solids.

2-4 hours:

When training begins to ramp up, and the time spent on the bike or on the run increases so does your need for hydration and calories. The amount of electrolyte-rich fluids you should intake will remain the same, look to intake about 16-24 oz per hour to prevent any adverse effects of dehydration. The calorie intake per hour will increase however to the 100-250 calories per hour range. Some athletes may even feel that they may need something closer to the 200-250 calorie range.

 

The key message is a to experiment with different caloric sources, and find something that work for you. Remember, needs for certain nutrients are different from person to person; therefore, what works for your training buddy might not work for you. It’s important to find caloric sources that a rich in carbohydrate – as that is the primarily fuel you body will be utilizing to maintain performance.

 

Additional Resources:
Jeukendrup, A. (2004): Carbohydrate intake during exercise and performance, Journal of Nutrition, 20:669-677.
Clark, N. (2008). Sports nutrition guidebook. (4 ed., pp.183-185). Champaign, IL: Human Kinetics
Jeukendrup A, Rollo I, Carter J. (2013). Carbohydrate mouth rinse: performance effects and mechanisms. Vol. 26. No 118, 1-6. Retrieved from: https://secure.footprint.net/gatorade/stg/gssiweb/pdf/118_CarbohydrateMouthRinse-Jeukendrup_SSE.pdf
Proeyen K, Szlufcik K, Nielens H, Ramaekers M, Hespel P. (2010). Beneficial metabolic due to endurance exercise in fasted state. J Appl Physiol 110:236-245, 2011. First published 4 November 2010. Retrieved from: http://jap.physiology.org/content/jap/110/1/236.full.pdf

Team Novo Nordisk and Nuun Hydration Announce New Partnership

July 10, 2014 – Seattle, Washington – Nuun, the top-selling electrolyte sports drink in bike, run and outdoor specialty stores announced a new partnership with Team Novo Nordisk, a global all-diabetes sports team of cyclists, triathletes and runners, spearheaded by the world’s first all-diabetes professional cycling team. As the Official Hydration Sponsor, Nuun is providing hydration products for all Team Novo Nordisk athletes in their training, racing and recovery.

Team Novo Nordisk is comprised of nearly 100 athletes from over 20 countries, who will compete in more than 500 events worldwide this year. In 2012, Phil Southerland, co-founder and CEO of the team, and global healthcare company Novo Nordisk, came together to create Team Novo Nordisk, based on a shared vision to inspire, educate and empower people around the world affected by diabetes.

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“Everyone at Team Novo Nordisk is excited to be partnering with Nuun,” commented Southerland. “We’ve been fans of Nuun for a long time and our athletes love to use their products.”

“Sponsoring and partnering with Team Novo Nordisk is truly a privilege for us at Nuun,” said Kevin Rutherford President and CEO of Nuun. “When the team approached us and shared they are avid Nuun fans, we immediately said yes to working together. We admire their dedication to the sport and their inspiration to many that are affected by diabetes.”

The Team Novo Nordisk professional team began racing with Nuun tablets at its first Amgen Tour of California in May of this year. “I use Nuun for both training and racing,” said Team Novo Nordisk professional cyclist Martijn Verschoor (NED), who was an integral part of the teams’ historic success at the Amgen Tour of California. “The fact that it doesn’t have any sugar and is loaded with electrolytes really appeals to me.”

Nuun has established itself as the premier sports hydration drink of choice for endurance athletes. Nuun continues to revolutionize the sports drink market by offering simple and self-dissolving electrolyte enhanced drink tabs without sugar. Ongoing research, testing, and consultation with elite athletes, coaches, and customers is integral to the brand’s innovative approach.

Team Novo Nordisk will be using the full line of Nuun products including Active Hydration, All Day and the new Energy, a clean, no-sugar alternative enhanced with five B vitamins and 40mg of caffeine.

What is (real, actual) Adventure Racing?

Written by Sean Clancy of Team Dart-Nuun

Lately there has been confusion about what “Adventure Racing” IS and IS NOT. The popular sport of Obstacle Course Racing (OCR), where up to 10,000 individuals run through a 3 to 20 mile obstacle course in waves of 500+, on clearly marked clearly trails at ski resorts, has grown larger than even marathon running in the USA. It is mistakenly categorized as “Adventure Racing” by some in the media. While these OCR events can be quite an adventure for most folks, calling OCR an “Adventure Race” is a misnomer.

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Adventure Racing is actually a completely different sport, pre-dating by decades today’s OCR events as England’s “Tough Guy” or the USA’s “Spartan Race” and “Tough Mudder”.  Adventure Races attract a very different, highly-skilled ultra-endurance crowd obsessed with pushing the limits of human performance, on the most grueling terrain imaginable, while navigating with map and compass…as a team. Adventure Races are actually more similar to a top secret special operations mission than an XTERRA triathlon or OCR, and they count their entrants by the dozens, typically. Adventure Races make OCR events seem quite short, tame and even “cute” by comparison.  OCR finishers can explain their race to their co-workers at the office on Monday morning. Adventure Racers, on the other hand, might not even bother. The story would be hard for the average person to believe; it would sound like a wild exaggeration, far beyond what most consider even possible. in “just” 24 hours.

So, what is “real” Adventure Racing?

The sport of Adventure Racing (or “AR”) was born in New Zealand in the 1980s. Traditional Adventure Racing is a multi-sport off-road endurance race, with teams of 3 or 4 (including at least one woman) navigating across a race course using only a map and compass to reach sequential checkpoints (usually placed in difficult to reach spots) on and off-trails in wilderness-type areas. Race courses vary, and can range from less than 100 miles to 600+ miles in length, or 24 hours to 10 days. Typical Adventure Race courses send competitors across mountain ranges, deserts, jungles, rivers, lakes and the ocean. Racers transition along the way between running/trekking, mountain biking, paddling, mountaineering, and sometimes riding animals such as horses or camels. Race courses are kept secret until maps are only revealed the night before a race at pre-race meetings with the race director.

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At the pre-race meeting, teams are given maps and a list of coordinates (the checkpoints teams must visit from start to finish) to plot using their map-reading skills. Racers might also receive a briefing on hazardous flora and fauna (local stinging plants, poisonous snakes, bears, crocodiles, etc.). While plotting the checkpoints and intended routes, teams must decide the fastest path between checkpoints A-Z.  Savvy race directors design courses to challenge teams to “gamble” on the best navigation choices. Is it quicker to bush-wack through shoulder-high dense manzanita up a steep slope, shredding clothing and skin, and possibly damaging bikes…or should we take the flat & fast fire road for 5 extra miles?  The fastest teams do not always win;  it is the team that picks the smartest route between the checkpoints, avoids wrong turns AND moves well as a team that usually wins.

Each member of an adventure racing team is highly trained and proficient in the disciplines of mountain biking, trail running, kayak/canoe paddling, rafting, climbing/technical ropes, and most important: land and sea navigation with map and compass. Teams typically have a “lead navigator” but route-finding is best done while communicating as a team. 4 pair of eyes is better than one, when looking for difficult terrain features or un-manned Checkpoints, which are typically just tiny orange flags in the woods.

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Due to the multi-sport nature of Adventure Racing, fast transitions are absolutely critical.  During a 24 hour Adventure Race, teams might transition between sports 5 or 10 times. The team that can transition in ~5 minutes vs ~25 minutes will save two or three hours!  Two or three hours can easily be the difference between 1st place and 5th.

Unlike many relay events, in AR teams must stick together from start to finish. Even while searching for checkpoints in the deep woods, teammates must stay together or risk disqualification. If a team member can not continue, due to injury for instance, the remaining teammates may continue “unranked”.

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Every team member has relative strengths or weaknesses, so smart teams share their loads to keep the team moving as quickly as possible across the course. Common tactics include stronger runners wearing a teammate’s backpack on top of their own while climbing up a mountain, or a stronger cyclist towing a teammate uphill using a retractable dog leash. The team is only as fast as it’s “weakest” member at any point in the course.

The teammate struggling during an early 40 mile mountain bike leg in the mountains might very well tow his or her teammates on a 20 mile river paddle later in the race.  Energy highs and lows are common, and overcome with proper hydration and fueling. Teammates constantly remind each other to drink and eat, and typically share food on the trail. Anyone who has “bonked” knows that you not only slow down physically, but also mentally when this happens. In an Adventure Race, you need a strong body and mind to make good strategic decisions along the way.

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In the sport of Adventure Racing, communication and teamwork are paramount. There is no room for machismo or ego. Every team member will have highs and lows over the course of a 24 hour to week-long non-stop adventure race. Races are often held in the wildest places on earth, where conditions can range from below freezing to well over 100 degrees fahrenheit. Proper fueling and hydration are absolutely critical for racers to complete – let alone compete -in an Adventure Race.

Dehydration is one of the biggest hurdles to overcome when racing for 24 hours non-stop.  Many teams either forget to bring electrolyte tablets, or they over-do it, using inappropriate extreme doses that throw the body out of equilibrium. In either case, their bodies shut down with cramps, nausea and even the dreaded “projectile vomiting”.

Professional Adventure Racing teams such as DART-Nuun eliminate that risk by using Nuun in their water bottles. As an extra “perk”, Nuun also masks the flavor of iodine purification tablets. Racers in expedition adventure races typically are required to find their own natural water sources on the course, which require purification treatment to avoid giardia. These tablets kill the bacteria, but leave an awful taste. Adding Nuun to purified water improves the flavor dramatically.

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Team DART-Nuun has used Nuun tablets in their water bottles and hydration packs successfully since the product was first launched, with great success.  They have won dozens of races, while competing on several continents, including a USA National Championship.  Now in the team’s 2nd decade of racing together, much of the team’s success has been attributed to learning from mistakes, and taking advantage of “the little details that make big differences”.  Dehydration is an Adventure Racer’s worst enemy, and one that DART-Nuun doesn’t have to worry about any more.

For more information on Team DART-Nuun, check out their web page at DART Adventure Racing and their Facebook page Team DART Adventure Racing and Twitter @dartadventure