Back to the Grind

After last weeks less than stellar US cross performance it’s back to the grind for me. With my injuries behind me and a few weeks of uninterrupted training under my belt, my legs are finally feeling fresh. Six weeks remain til the start of the outdoor season and the end of our California training trip. I have a lot of work to do. Today we headed a few miles north on Highway 101 to the windy Carpinteria Bluffs to do 6x mile repeats. Tim mapped out a nice dirt path complete with rolling hills and an ocean view for our intervals. With Brian and Lex on pacing duty, I clocked 5:48, 5:42, 5:32, 5:29, 5:37, and 5:25, with a brief 2-2:30 jog rest. It was tough but I felt good, especially when it was all over.

Since arriving in California I have accomplished very little in the way of studying for my RD exam. Surprisingly, ocean-adjacent living, sunny weather and sharing a house with 6 other people is not conducive to studying for an exam that I have yet to even schedule. I should probably suck it up and take the exam already, but it’s more amusing to procrastinate. In my quest to find an optimal study spot, I have stumbled upon some of the best coffee that I have ever tasted at the French Press in downtown Santa Barbara. The coffee enthusiast in me is always on the lookout for a great cup of Joe and I have found it here. They offer a delicious selection of Verve coffee (roasted just up the road in Santa Cruz) and the ideal atmosphere for me to continue my procrastinating.

I’ll take any opportunity I can get my hands on to evade actual studying; thus, I have decided to introduce a sports nutrition aspect to my blogs. And since we are on the topic of coffee, I figure now is as good a place as any to start. Coffee, and more specifically, caffeine, can actually be beneficial for endurance athletes.

The common misconception that caffeine acts as a diuretic has long been debunked; moderate caffeine intake does not have a negative affect on hydration status, and caffeinated beverages can be counted towards overall fluid intake. Not only is caffeine not “bad” but, as you may have heard, it can also act as an ergogenic aid (read: performance enhancer) when consumed before competition or racing. In fact it is one of the few performance enhancers that is not banned by the World Anti-Doping Agency. Caffeine’s ergogenic properties are related to its ability to stimulate the central nervous system - specifically by increasing blood levels of the “fight-or-flight” hormones norepinephrine and dopamine. This enhances endurance performance primarily by altering the perceived level of exertion (i.e. the effort seems easier) by about 6%, according to some studies.

Sounds great, doesn't it? But wait, there's more! Caffeine also has beneficial effects after exercise, but I'll delve into that some other time. If my little rant has got you thinking about getting your caffeine fix prior to your next workout, just keep in mind that caffeine is a drug; exercise responsibility and be sure to use a high quality brew.