Adventure Junkie Sprint Series April 2015

Adventure Junkie Sprint Series April 2015

http://adventuresprint.com.au

Sprint Series Adventure Race

The Sprint Series event caters to all fitness levels and to people of all ages. Each event consists of running, kayaking and mountain biking stages. The race is navigation based and participants race as a team of two. Kayaking stages are held on flat water of Lysterfield lake. Running stages are held along roads, paths and off-road. Mountain biking sections consist of minor bitumen sections, 4wd trails and single track parts. The overall duration of the course is approximately 3.5 hours for midpack - there is an advanced leg to further challenge those super-fast teams, and if slower teams prefer to take their time and soak up the experience we may sometimes (although unlikely) suggest that you skip some sections. Each leg has control points. Instructions could comprise a map, a marked course, or some photos, or whatever! So prepare yourself for the unexpected! This is not a relay - both team mates have to stay together for the entire event and find all checkpoints together- yes, this is an additional challenge.

Pre-race - This race was definitely not planned! Brad (www.360wellness.com.au) offered to sponsor the event and was given a free entry. Due to the event being teams only, Brad nominated me as his team member (even though he knew I would be a complete hack on the bike!) Strangely, I was excited. I only had a week to think about it, I didn’t train for it and there was no pressure. Usually I would be petrified about mountain biking but I knew Brad would help me and more importantly, not react if I took the best part of the day to finish the ride. The day before the event, we packed my Kathmandu pack with water, gels and lollies, Runners Kitchen amazeballs, a small first aid kit, waterproof jackets and a mobile phone. They were all part of the mandatory items. On the website they recommended a compass and map board for the bike (which we didn’t have).

Race day –

We left the house early to drive to Lysterfield Lake, somewhere I’d heard about however I’d never run there. The weather was cold and wet but I had faith the rain would settle down (and it did). We arrived early and Brad set up some 360wellness flyers and chatted to the race organisers.

“Adventure Junkie was started by two Russian adventure racers after they permanently moved to Melbourne. Maria and Serge have been adventure racing throughout the World for much of the last 6 years, competing in short sprints as well as monster expedition-length events lasting several days. They also compete in other sports including road marathons and triathlons. But their sporting background is cross-country skiing, where each of them have over 20 years experience.”   

We were given the maps to decipher and this is when I started freaking out! My sense of direction is not good. I can drive or run somewhere countless times and still manage to get lost. So far, I couldn’t ride a bike, I’d never properly kayaked and I couldn’t navigate. I was beginning to wonder why Brad asked me to join his team (and I felt sorry for him). We sat in the car and tried to read the maps. Neither of us felt very comfortable about the challenge ahead but our spirits were high and we knew we could only do our best. I recognised Richelle from Ultra Life (www.theultralife.com.au) and we had a pre-race chat and giggle about how entertaining the next few hours might be!

Serge gave his pre-race briefing and did his best to explain how the day should progress. There were 53 teams in the event, ranging from highly experienced to inexperienced (like us). We decided to start at the back of the pack and go straight up the hill in front of us. The start was captured on video, it was very funny to see people run off in random directions. Everyone had to decide on their own plan of attack and order of reaching the checkpoints.

First leg – RUN –

I wore my Garmin therefore I can give breakdowns of each section. The first run leg was 6.4km with 200m elevation. This would vary for others because we were in charge of our own navigation (and we took a couple of wrong turns). At this point the map reading slowed us down. And we soon realised not to follow the person in front of us (blind leading the blind)! It was very entertaining! I handled the uphills well and running felt good. At one stage we stopped to help a fellow participant because she was suffering with ITB pain. She couldn’t walk. Brad helped her and she managed to walk again, but I’m unsure where she finished in the race. We continued on and reached a reasonable pace of about 12km/hr… that was uphill (I’m not great running downhill on trails). The scenery was beautiful, green and bushy with snippets of Australian wildlife. I wasn’t concerned about snakes because the weather was cold. Brad read the map and I led the way most of the run leg, and together we made it back to our bikes. It took us just over 50 minutes.

Second leg – RIDE –

Once I managed to put on my padded shorts (my bits were not used to being on a bike seat), my gloves, my helmet and actually get on my bike, we could begin the scariest section of the course (for me). The bike leg! Help! The bike leg was 10km and about 210m elevation. We averaged 6:30min/km. (Yes that’s correct, slower than the run!) It’s funny to see my splits on Garmin because the uphills and flats were a significantly quicker than the downhills (more so than the run). On the downhill, I would literally stop peddling and hang on for my life. By the end of the ride my shoulders and hands hurt. But I had fun! I would like to say that stopping to read the map slowed us down, but truthfully I’m just a hack! I have a hybrid bike with the wrong tires and I’m scared to ride downhill on loose bitumen. It rained at points but that didn’t really bother me. (I could be wrong but the rain seemed to compact the bike paths, which made me feel safer?) There were also sections of this leg where we had to dismount our bikes and trek to the next checkpoint. At one stage, we walked through the forest and crossed a ditch (with a stream below) and climbed over to the other side. Obviously this adds time. Once again, we saw kangaroos and abundant plant life. Towards the end of the bike leg we struggled to find the last checkpoint. We took at least an extra 10minutes riding through a car park wondering where the other participants were hiding. Finally we stumbled across people and kayaks! We finished our 10km bike ride in 1hr 20minutes.

Third leg – KAYAK –

The kayak was just under 3km and took approximately 30minutes (I forgot to stop my Garmin therefore records are inaccurate). We decided to take our shoes and socks off to protect our feet from becoming too soaked. We put our vest on, grabbed our map (we were still required to find checkpoints) and headed out onto the water. Kayaking is relatively easy. I’m sure my technique is horrible but I still manage to get from one point to the next. After the first checkpoint the rain started and before long, I could no longer feel my toes. It was bitterly cold, but I had to ignore the wind and rain, and focus on left-right-left-right… Just keep going! When we finished the kayak leg, we had to put our socks and shoes back on… this is when the real challenge began! I had no feeling in my fingers or toes and I was wearing Injinji compression socks! They are difficult to put on at the best of times but with gimpy hands, they were impossible. Brad had to dress me as time ticked away and other participants continued on. We decided to delay our transition even further by having a drink and snack. After all, we had been exercising (and transitioning) for about 3 hours (and covered nearly 20km). I enjoyed kayaking however I would have loved it on a warm, sunny day!

Fourth leg – RUN –

The second run leg was 3.5km and with minimal elevation. It was raining and difficult to navigate because the pack had dwindled and basically, there was nobody left to follow! We ran across a bridge and into the bushes to find a checkpoint but realised we were on the wrong side of the water, so we had to double back. Then we ran past the kayaks and back through the car park from the bike leg. We ran down a random section of the forest and discovered the final checkpoint for the second run leg. This section of the event was not scenic, it was raining and we were a little tired. We averaged 7min/km pace and finished in just under 30minutes. BUT we were honestly still in good spirits. I was thankful to be spending quality time with Brad; I have always enjoyed running and cycling with him.

Fifth leg – RIDE –

Back to my favourite discipline… BIKE! This time I already had my comfy bike shorts on (to protect my bits) and I was ready for home. It was 5-6km to the finish line although the course was single track and navigation seemed more challenging. We only managed 5:30min/km over 150m elevation. It took 35minutes to ride less than 6km (Yes I’m lightning fast!) There were times when I dismounted the bike and walked. Brad showed patience and understanding! I did my best especially through the last few kilometres where the track was windy and the novelty was beginning to fade. The scenery was pretty and captivating; we even saw a koala in a tree. (It was a stuffed toy haha!) The last turn we came out into the open and saw the finish line. We cruised downhill and crossed the line in over 4 hours (28km total). Someone informed us later that we placed 40^th out of 53 teams.

Post-race – The race organisers, Serge and Maria were wonderful. They attempted to check in with everyone who crossed the line and welcomed feedback. They provided everyone with healthy food choices; rolls, salads, fruit and meat (for the carnivores!) The atmosphere was friendly and relaxed. We were one of the last teams to finish therefore presentations soon followed. They gave the place-getters some impressive bling and the spot prizes were endless. Everyone seemed happy.

I loved the event because it was something completely different. I have endurance fitness and could handle 4 hours but clearly my bike skills need work. Overall I would highly recommend this event to anyone who enjoys adventure races. It was fun, entertaining, challenging but manageable and race organisers were fabulous! Thanks Adventure Junkie! And thank you Brad Atkinson (www.360wellness.com.au)

Camberwell Sports & Spinal Medicine - Gait Analysis

Camberwell Sports & Spinal Medicine

www.cssm.com.au

Physiotherapy | Osteopathy | Podiatry | Myotherapy | Remedial Massage | Pilates

1431 Toorak Road, Camberwell 3124

T: (03) 98891078

F: (03) 98899067

About us

We are a multi-disciplinary clinic, a team of health professionals who recognise that the best results are achieved through accurate diagnosis, prompt treatment, appropriate rehabilitation and education about injury prevention.

Our aim is to give you the power to manage your condition rather than relying on maintenance programs and regular visits. We are proud of our good reputation and maintain our commitment to the highest standards of care.

What is a Podiatrist?
A podiatrist is a health professional who deals with the prevention, diagnosis, treatment and rehabilitation of medical and surgical conditions of the feet and lower limbs.
What do Podiatrists do?
Podiatrists deal with the prevention or correction of deformity, maintenance of normal mobility and foot function, and rehabilitation of medical and surgical conditions of the feet and lower limbs. The conditions podiatrists treat include those resulting from bone and joint disorders such as arthritis, soft-tissue and muscular pathologies, as well as neurological and circulatory disease. Foot injuries gained through sport or other activities such as heal pain and achy legs are also diagnosed and treated by podiatrists.

RUNNING ASSESSMENT & GAIT ANALYSIS

Practitioner: Bridgette Nevins
Patient: Kate Atkinson
Date: April 23^rd 2015    Initial consultation: 1-1.5hours    Report: 30-40minutes

First impressions:
A few weeks ago, I was invited to do a gait analysis and jumped at the chance because I have several injuries (as most of you know).
I had booked a 10am appointment and I was running late due to unforseen circumstances. I called the clinic and the receptionist was polite, friendly and accommodating. Upon entering the clinic, I was greeted warmly and waited for a minute or two before Bridgette arrived. Much like the surroundings, Bridgette’s presentation was neat and professional.

Initial consultation:

Introduction:
The initial part of the appointment was spent discussing goals, current running load, other sports, footwear, current treatment/recovery activities and injury history.

Bridgette did a great job at steering the conversation back to what was relevant for the running assessment and gait analysis. My goal was to assess my gait and find or confirm reasons for my many injuries.

Assessment:
The first part of the assessment included various Range of Motion (ROM) tests. Bridgette tested both sides of the body for foot posture, ankle and foot passive ROM, hips ROM, knees passive ROM and hamstrings pattern of muscle recruitment.

This section of the assessment flowed well. Some of the tests showed clear differences between left and right sides, other tests were more difficult to understand but Bridgette said they would be explained later on. None of the tests were difficult, painful or complicated. Bridgette explained reasons for some of the tests during the assessment and demonstrated where necessary.

Muscle length tests were conducted for hip flexors, quadriceps, hip joint structures and calves. Low back (lumbar spine) ROM was also tested. Towards the end of this section, one of the physiotherapists observed.

I found the ROM and muscle length testing to be very thorough and went beyond the knee joint. Podiatrists I have seen in the past, tend to assess the feet, ankle and knees but they have referred to a physiotherapist or chiropractor for hips and low back testing and/or treatment.

The second part of the assessment required us to move into the functional section of the clinic, where there were pilates beds and other equipment. Bridgette performed functional tests i.e. squat, single-leg squat, single-leg hop and single-leg calf raise. A force gauge was used to measure and compare strength of quadriceps, hamstrings, abductors and adductors.

The force gauge was a little fiddly however the physiotherapist assisted to ensure it flowed more smoothly. The entire assessment section seemed quick, relevant and efficient. I enjoy learning how my body can perform and function better therefore I would give Bridgette’s assessment process 5-stars! It was the right amount of tests to provide helpful results without becoming overbearing and convoluted. 

Gait analysis:
For the gait analysis, we moved downstairs to another room where there was a treadmill, cameras and a desk with a computer. Bridgette placed reflective stickers on different parts of my body including hips, knees, ankles and feet. I was instructed to walk with and without shoes, at a comfortable pace. And then I ran with and without shoes, at a comfortable pace. As I walked/ran, Bridgette positioned the camera in different spots to capture all angles of my gait.

During the gait analysis, Bridgette continued checking on me, as I had explained about some left foot issues. The test was easy and the environment was comfortable. Gait analysis and treadmill activities could potentially make some patients nervous. Bridgette had a reassuring and professional manner.

Conclusion of appointment:
Bridgette explained that it would take time to analyse the results and usually the patient would book an appointment for another day to discuss the summary. For the purpose of this exercise, I had a 20-minute break to allow Bridgette time to complete the analysis.

Report/Patient summary:
For the report we went back into the treadmill room where there was a folder with a booklet of results and a USB with the footage from my gait analysis. We briefly worked through the booklet and talked about results including foot posture and ROM tests. Bridgette highlighted areas of concern i.e. left ankle dorsiflexion, restricted left hip internal rotation, restricted right hip external rotation. And right foot longitudinal axis hypermobility.

I have seen podiatrists and other practitioners over the last 2-3 years. It was reaffirming to hear the problem areas with my left leg. Bridgette identified a new area of concern, which explains some niggling problems on my right foot. She provided some easy, quick tips to alleviate the pain.

We talked about issues with hip muscle recruitment order, left leg weakness, calf muscle length and strength. Bridgette explained areas of weakness and put it into perspective when showing the video footage of my gait analysis. By slowing down the footage, we could see how certain limits in ROM were not affecting my gait, and others were causing me to change my foot strike on the left and overcompensate by using the right leg.
In the booklet, Bridgette highlighted risk factors and recommended treatment options i.e. massage, rehabilitation/strengthening. She mentioned seeing an osteopath and physiotherapist at the clinic to help with hip/gluteal problems. The last section of the booklet showed points of my gait including left and right foot strike, and provided observational comments. The next page summarised sections of my gait and gave gait retraining queues. The last page listed muscle groups from hips to feet, and suggested exercises to assist ROM and strength.

The report was helpful and easy to understand. It was beneficial to read through the booklet together and solidify the meaning of the tests. The gait analysis was fun! And watching the footage together was very interesting. By slowing down the footage and drawing lines to compare and measure sides, I could easily understand how the test results applied to my running technique. I could connect my mind with my body, and sense areas in need of attention/focus. Bridgette used the booklet with test results and made them relevant to my running function and performance. It was professional and scientific without being too difficult to understand. The booklet provided me with the right amount of information to take home and focus on. Both the booklet and USB are used to assist with reassessments in the future.

I would highly recommend for anyone, athlete or non-athlete to visit Camberwell Sports & Spinal Medicine. In particular, to have a Running assessment & Gait analysis. I was particularly impressed with the continuity throughout the clinic. I could sense the relationships between practitioners and modalities were supportive and encouraging. Most importantly, they work as a team to allow the best outcome for the patient. Bridgette had no hesitation in directing me to an osteopath or physiotherapist for further assistance for my hip issues. The service provided me with complete care and understanding for how I can improve my running function and performance.


If you have any question for me or the clinic, please feel free to send a message.

Running progressions / Health regressions

Running progressions / Health regressions

I’ve mentioned a few health issues in previous posts; some make reference to ongoing injuries, others mention malabsorption of vitamins and minerals, depression, hormone imbalances, digestive issues and a history of an eating disorder. I struggle with energy, fatigue and generally getting out of bed in the morning, and it has worsened since late last year.

Without subjecting you to TMI, I’ve had a series of small operations for uterine polyps and an endometrial ablation, and have polycystic ovaries and adenomyosis. A year ago I was advised to have a hysterectomy but I postponed it (because I didn’t want to stop running). I held onto hope that the next doctor I saw or procedure we tried would fix my hormones. I’ve continued running despite how I feel physically because it is the only thing that helps the way I feel emotionally/mentally.

It seems that as my running has progressed – from 10km and an occasional half marathon, totaling 35-50km per week – to marathons and ultramarathon training, totally 80-100km per week – my health has regressed. Some consistent blood tests are now starting to come together. I’ve moved around a bit and never had a regular doctor so the puzzle has taken longer to solve. My issues: hormones, digestion, fatigue and depression are all connected. It might appear like individual problems but there is a pattern that involves: hormones, leaky gut, adrenals and thyroid (and we still don’t know the driving force).

My doctor diagnosed hypothyroidism (Hashimotos, an autoimmune thyroid condition). However she does not believe this is my main issue. In the short term, I’m looking for ways to manage my thyroid and continue running. Below are selections of information I have sourced from the Internet. I’m keen to hear from anyone else who deals with similar problems and also refuses to let it stop you from running! I’m interested in knowing if you medicate? I’m looking for positive steps forward. For me, this is a relatively mild health problem and I’m grateful for that. I’m grateful that I can still run, and I want to run as much as my body will allow.

http://www.scienceofrunning.com/2013/04/thyroid-madness-everything-you-need-to.html

Thyroid madness- Everything you need to know

Posted by Steve Magness

What it is and How it’s diagnosed:

The large majority of hypothyroidism occurs because of an autoimmune disorder (Hashimoto’s) which essentially means that your body is attacking itself.  SO, your antibodies essentially attack the thyroid and if nothing is done, the thyroid is eventually “destroyed.” This would be called primary hypothyroidism. Other forms include secondary hypothyroidism and tertiary hypothyroidism. Secondary refers to when the Pituitary gland is messed up and doesn’t create enough TSH (Thyroid Stimulating Hormone), and tertiary is when the hypothalamus doesn’t release enough Thyrotopin-releasing hormone (TRH) which doesn’t stimulate the pituitary to produce TSH, and so on.

The symptoms of it are unpleasant. You can look those up yourself, but just so people understand, it goes beyond the idea of just “fatigue”. For example, hair loss, impaired cognition, inability to focus, inability to tolerate cold, depression, and on and on.  In fact, occasionally, clinical depression is found to be due to a thyroid problem and not the traditional route.  Bottom line, is it kind of sucks. And it’s an every day suck. If you have overt hypothyroidism you lose ability to go through your normal everyday life.

1.       Thyroid Stimulating Hormone (TSH)-

It stimulates the production of T4 which is then converted to T3. It’s not the be all end all like many portray it but it’s the first marker that essentially says, “hey, something is off here.” 

That’s why you look at TSH, freeT3, freeT4, and reverse T3 also. These with TSH provide a broader picture of what is going on. 

Antibodies

2.  Antibodies show up. Not a great sign. Probably means autoimmune disease.

You can have people with normal TSH, but have antibodies. That generally means they have an autoimmune disorder but it hasn’t progressed to overt hypothyroidism yet. Do you wait 5 years until their thyroid is damaged enough to start treatment, or do you treat now?

What do you do if you have an actual thyroid problem and what does treatment entail?

If you are legitimately hypothyroid, then the solution is to take supplemental synthetic thyroid.  The most prescribed drug is levothyroxine (name brand synthroid or levoxyl) which is synthetic T4. Other treatment options are synthetic T3.

Once you find the right dosage, that doesn’t mean it’s the right dosage for the long term, you have to have a blood test every 3-6 months to make sure nothing has changed.

Genetics and a quick theory:

Before ending let’s look at how thyroiditis develops. The majority of cases (85-90%) in the U.S. are autoimmune related. Meaning that the thyroid is essentially destroying itself. The question is how does this develop? 

One thing about the autoimmune version of thyroid disease is that there is a very strong genetic component.  In twin studies, there’s anywhere from 38-55% concordance rate.

So let’s look at how it develops:

(Chart from: Christiakov (2005). Immunogenetics of Hashimoto’s thyroiditis.  Journal of Autoimmune disease)

The first two are the interesting and important components.

1.       There is a genetic predisposition.

2.       Breakdown of immune tolerance

The question needs to be asked if a large training stress COMBINED with a genetic predisposition is enough to trigger this breakdown of immune tolerance and lead to Hashimoto’s at let’s say at 20 instead of 50.

The key though is that without the genetic predisposition, you can’t just train hard and get Hashimoto’s.

It’s just a theory at this point, but the thing to realize is that it has to be genetically there. You can’t just train to get it the disease. Whether it is training induced or an environmental trigger that distance running accelerates, it’s interesting to look at the idea.

The chart above also demonstrates how the body develops a thyroid problem, which is an important consideration.  Thyroid disease is generally a slow progression over many years. It’s one of the reasons why it usually is seen in women in their 50’s.

For a more thorough breakdown, read this journal article (http://www.jautoimdis.com/content/2/1/1)

So what?

If you have to have your thyroid removed, you need supplemental thyroid to function in regular life.

If you have Hashimoto’s or an autoimmune disease, you need supplemental thyroid to function in regular life because your thyroid is destroying itself…

Hopefully, you also realize that this isn’t a training caused problem in people with actual thyroid diseases. And hopefully you realize that if you have a thyroid issue, taking the medication does not give you superhuman powers. It simply returns you to functioning.

Above all, the best thing you can do if you face this problem is be your own educated advocate. You’ll know enough to get the right tests, have a thorough evaluation, and see if you have a legitimate problem or not.

http://drknews.com/the-hypothyroid-athlete/

The Hypothyroid Athlete

Competitive athletes seem unlikely candidates for hypothyroidism, a disease that frequently causes fatigue, depression, and malaise.

But some athletes are surprised to learn their dwindling performance and failure to build muscle stems from improperly managed hypothyroidism.

The fact that athletes are typically fit and slender makes it easy for doctors to overlook their symptoms. And like 90 percent of Americans with hypothyroidism, most athletes have Hashimoto’s, an autoimmune condition that thyroid hormone medications alone do not properly address.

As a result, performance declines until the athlete may be forced to stop competing and participating in a lifestyle she loves. Studies show hypothyroidism affects athletic performance in a number of ways. It creates more muscle weakness and cramping, impairs cardiac function and blood flow, and hampers the ability of muscles to use fatty acids for energy, thus limiting endurance.

Athletes should avoid over training

Athletes set themselves apart by their ability to push themselves physically and mentally when most people would give up. However repeatedly pushing the body too far can produce negative health consequences.

What I commonly see in athletes, particularly endurance athletes, is adrenal fatigue, excess inflammation, and sometimes a form of anemia caused by the breakdown of red blood cells, another consequence of over training.

These factors could lend a hand in triggering an autoimmune thyroid condition in someone genetically predisposed, and they can certainly exacerbate and existing thyroid condition.

I have seen many athletes boost flagging performance by adapting changes that include: Lightening up their training schedules, Managing adrenal imbalances, Eliminating foods to which they are intolerant, Repairing inflamed and permeable guts, and Managing any autoimmune conditions.

What’s required to modulate adrenal function and tame inflammation will be different, but most see improved performance and more enjoyment from their sport after tending to these issues.

Taking more thyroid hormones is not the answer

It may be tempting to take very high doses of thyroid hormones to boost metabolism and hence performance, but this is a trap. Too much thyroid hormone can cause resistance to the thyroid and hypothyroid symptoms. Also, studies show taking excess thyroid hormone can overstimulate the production of dopamine, which could predispose one to a dopamine deficiency. It’s more important to address the underlying cause of the thyroid imbalance and address that. For some athletes, due the high amount of stress they subject themselves to, it could mean lowering stress and supporting the body’s stress-handling mechanisms. It is best to work with a qualified practitioner and read Why Do I Still Have Thyroid Symptoms? to learn the best way to manage your thyroid condition.

To be continued...