Racers: Chas, Lyon, Alicia, David, Jordon, and Andy!

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Just because you are traveling it doesn’t mean that you can skimp on fitness. It doesn’t matter where you are, you can still get some kind of exercise in. By doing so, you will come back from traveling feeling refreshed. Fitness while on the road will also relieve some of the stress and anxiety that goes along with traveling. The following tips will help ensure that you keep your fitness routine no matter where you are traveling too.

Research Your Options

Before traveling, research the fitness options available. You might be surprised at some of the different fitness amenities that various businesses are offering now. For example, some airports such as the Minneapolis- St. Paul International Airport have walking paths available for their travelers to use. Also, make sure to do some due diligence on what hotel you stay at. On a recent trip to San Francisco I was able to book a hotel with a 24-hour fitness center by researching a travel review site. This site gave me a list of San Francisco hotels and from there I was able to discern whether the fitness amenities were up to par or not. Don’t forget to look for healthy food choices around where you are staying. Eating healthy is an important part of fitness. If you can, stop by a grocery store at your destination and pick up some healthy snacks such as fruits and vegetables that you can munch on at your hotel. These snacks will keep you from binging on unhealthy vending machine items if you get hungry in the middle of the night.

Choose A Hotel That Offers Fitness Equipment

When looking for a hotel to stay at, choose one that offers a gym for it’s guests to use. Many hotels will not only offer a gym, but exercise classes as well. Even a hotel with a pool will be beneficial to those looking to continue a fitness routine on the road. Swimming a few laps is beneficial to cardiovascular health.

Don’t Be Afraid To Explore The Outdoors

In many cities there are parks that have walking trails. Be sure to take advantage of them while you are traveling. Some of these trails even have minimal exercise equipment to use as well. If there are no trails around, a brisk 15 minute walk around the area where you are staying will get your heart rate up.

In conclusion, just because you’re traveling it doesn’t mean that you can’t keep up a fitness routine. Many places are beginning to recognize that fitness is important and are starting to provide different ways for travelers to keep fit. It may take a little bit of researching and planning, but by being diligent about your fitness, you will still be able to exercise and stay healthy no matter where your travels take you.

When you run a large race (over 48,000 people participated), things are going to get crowded. Normally, there are some words of frustration expressed. But in Vancouver, those words are rare and the race unique.

But not all was sunny for the Vancouver Sun Run as winners were caught cheating and women were turned into men.

Expecting almost 50,000 people to flood the streets of Vancouver for this 10K, My Girl and I decided we would leave early for the race, because I’d made an error – For some reason, My Girl got listed as a Male.

I can assure everyone she is not. According to the website, all we needed to do was see the “Race Solutions” desk at the Hyatt the morning of the race to change the Gender, and they would be available from 0630-0900. So, at 0530, we got in the car and headed into downtown Vancouver. Fortunately for us, we arrived at 0630 well ahead of the crowds. After a brief walk from the parking garage ($7/hr – not bad!), we found the helpful folks from the Sun Run in the downtown Hyatt.

However, despite our effort, she still finished listed as a male. Even though the person at the desk writing down the change, apparently those changes never made it to the right people. This leads me to wonder: Just how many other errors are there?

As it turns out, at least one, because two runners, who did not deny the charge, were stripped of their Age Group victories for cheating. Personally, I find this astounding coming from our Canadian brethren to the North. Americans, sure, but Canadian cheaters?

Hard to fathom. But the proof was indisputable.

After we “changed” My Girl from a man to a woman, we proceeded downstairs to enjoy some pre-race Starbucks. With the race slated to start at such a late hour as 9am, we had plenty of time to kill.

At approximately 0815, we headed toward the washrooms, and proceeded to our corral. To my surprise, Canadians are apparently rarely early to the corral, because we were practically alone. It wasn’t for another hour that I realized why nobody was early… The wave start system from the Sun Run means that if you are in the third “corral”… Well, you will not be starting until 0945. We stood, somewhat cold, for 1.5 hours waiting our turn at the start line. To my surprise, the corral system wasn’t very strongly enforced among the “Green” and “White” corrals, with numerous runners flowing into and starting in the wrong corral. After the race, I learned that many runners are purposely… “optimistic” on finish times because, unfortunately, the latter corrals take so long to even get to the start line.

One of the most unique aspects of the large corral systems, however, is a fun way that they move the latter corrals forward. Since My Girl and I were at the very front of the “White” corral, we were instructed, prior to the fence being lowered, to lock arms with our neighbors. After we did so, we were told to walk – slowly – toward the start line.

Are you listening Rock n Roll Las Vegas, ie, Competitor Group?

By forcing us to lock arms, and walk in a controlled manner toward the start, the waves were spaced so that you could actually – and this is something apparently Competitor Group doesn’t care about – but you could actually (*gasp*)… run at the start of your wave! Yes, the times between waves were long. But, the plus side was that when you finally did get to start, you could actually start your race running.

So, despite the really long time to actually start the race, it turns out the wait was totally worth it.

The Vancouver Sun Run 10K starts with a gentle downhill through the middle of the downtown Vancouver before turning around in one of the most amazing parks near a metropolitan city anywhere in the world. After just a brief glimpse of the park, you meander through a few more streets, run over a bridge or two, and end at one of the best finish lines in any race ever – at a huge stadium, set up for post run festivities. When you have 48,000 people running, having a wide, open space for everyone to enjoy the post-run is an amazing obvious and good organization. Perhaps Competitor Group could learn a thing or two from the folks behind the Sun Run as the Sun Run folks seem to actually know what they are doing with a large crowds.

We finished in approximately one hour, and the crowd flowed easily out and away from the finish line. After a short walk, we went for post-run pasta, and I overate. Like usual.

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140.6 reasons to do an Ironman Triathlon

»001. Makes everything else seem so SHORT.
»002. The 3 week taper before the race.
»003. The 4 week recovery after the race.
»004. I’ve done one, so now I have to do it faster the next time.
»005. As much Pizza as you can eat.

»006. So that when the car runs out of gas, I can still get away from the Police under my own power.
»007. Beats watching the new Survivor, Big Brother, or anything else on TV.
»008. For all the times you heard someone say “I’d do one of those … I just can’t swim.”
»009. The Finishing Oval at Lake Placid
»010. Steve King’s accent at Ironman Canada
»011. Mike Reilly’s hoarse voice still bringing people home at 11:30pm
»012. The Massage Tent – anywhere.
»013. St. Lynda is waiting for me at the finish.
»014. So is my mom…
»015. …and so are Lynda’s parents.
»016. Chalk on the road.
»017. Easy rides and runs the week before.
»018. Finishing your last workout and smiling because you know “I’m SO ready.”
»019. For everyone who as ever asked you “Why?”
»020. For the teachers in school who told you you’d amount to nothing.
»021. To silence the one voice inside your head that still believes that bunk.
»022. You want to test the endurance limits of the music collection in your head.
»023. The “Bier Mile” at IM-Europe
»024. Spectators looking up your name and cheering as you plod past at sunset.
»025. Where else can someone ripping off your clothes in public be considered a benefit of a big race? (Wetsuit Strip)
»026. Miles in the Run
»027. Want to see the world and eat the food in each country, guilt free.
»028. So you can answer “One.” When people ask “How many days does that take?”
»029. To wave at the scuba divers.
»030. To backstroke at the TV helicopter.
»031. Cards in your special needs bags.
»032. Cards in your T1 and T2 bags.
»033. CHICKEN SOUP!
»034. CHICKEN SOUP AGAIN! (Yes – it’s worth 2 by itself)
»035. The Adirondacks of Lake Placid.
»036. The view from Richter Pass.
»037. Alii’ Drive
»038. Main Street Penticton.
»039. Driving the bike course in a caravan of friends.
»040. Valet Parking and Catering … all day long.
»041. You might get on TV
»042. I want to laugh at the former cool (now fat) kids at my 20th High School Reunion.
»043. The Marines at the race formerly known as Ironman California
»044. Takes as long as having a baby, nearly as satisfying, only without the morning sickness and the 21 years of bills that follow.
»045. Flying with a bike case makes business trips seem EASY.
»046. Sharing a smile with people wearing the finishers T-shirt the next day.
»047. Knowing that as you step in the water on race day – YOU MADE IT THIS FAR! Now just get home.
»048. How many people can say they did anything for 12,13, 14, 15, 16…hours?
»049. The “Hot Corner” at IM-USA
»050. The wristband that somehow becomes your favorite fashion accessory.
»051. So that when you tell your grandchildren stories about what you did when you were young…yours will be true.
»052. Main Street Lake Placid
»053. High fives from people you don’t know.
»054. The Sponge as a fashion statement
»055. Coke and Chicken soup – the ultimate power cocktail
»056. Knowing that after the gun goes off, you don’t have to worry anymore.
»057. First Place and Last Place get the same amount of cheers.
»058. Walking to the start with Heather, Lothar, Thomas, Jurgen…
»059. Getting lapped by Heater, Lothar, Thomas, Jurgen…
»060. Getting lapped again on the run by Heather, Lothar, Thomas, Jurgen…
»061. Making the turn for home.
»062. Because MolybdenumMan doesn’t trip off the tongue in quite the same way
»063. If Judy Molnar can, dammit, so can you.
»064. You might get to run with Alexandra Paul!
»065. High fiving Daryl Haley, and going backwards 5 feet.
»066. Sunset over Skaha Lake on the run.
»067. If Randy Caddell can do it with just his arms, you can certainly do it with your legs.
»068. Easier than Eco-Challenge.
»069. Got rejected from the astronaut corps.
»070. Got rejected by the Marines.
»071. Crashed out of the Blue Angels.
»072. Makes US Navy SEAL training seem like a good idea.
»073. You enjoy the smell of chlorine in the morning.
»074. You’ve had enough with your current social life.
»075. For the love of Ben & Jerry’s Ice Cream!
»076. Your friends are watching on the web.
»077. You need to prove to your mom that even if you get on the bike right after you swim…you won’t catch a cold.
»078. Helicopters over Kailua Bay.
»079. Roadies think you’re nuts.
»080. Masters swimmers think you’re nuts.
»081. Your running club KNOWS you’re nuts.
»082. So that you can master the left-handed bottle grab (IMAus, IM-NZ).
»083. Morning swims
»084. 3 hour breakfasts after the morning swims
»085. The Underpants Run
»086. Laughing at people in the Underpants Run.
»087. The Hog’s Breath Cafe Breakfast Special at IMC
»088. Glowsticks
»089. Cowman A-Moo-HA! »090. Because Winston Churchill said I can’t ever give up.
»091. The 12-step program to make me stop hasn’t been invented yet.
»092. Any National Anthem, before the start, anywhere.
»093. Knowing that when you wake up at 4:00am, the next time you go to bed you will be VERY different person.
»094. 6 miles, 10 minutes – straight down to Keene.
»095. Yellow Lake done – 12 miles downhill to go.
»096. Because you’ve always wanted to see how many CD’s and towels it would take to ride the whole IMC course on the CompuTrainer
»097. Makes your next marathon just a nice morning run.
»098. To make your Boss jealous because YOU have a life that doesn’t involve the office.
»099. Because the longer you’re out there, the less per hour it really costs!
»100. Being there is way better than watching on Pay-Per-View
»101. Finding yourself in the middle of your doubts … finding a new meaning of being scared.
»102. Finding out that you’re far stronger than those doubts a few miles later.
»103. Falling in step on the run and making a friend to the end, without having to say a word.
»104. A fried breakfast the day after.
»105. Watching people headed home while you’re headed out, thinking “I’ll be there soon …” and they cheer for you.
»106. Understanding why that is as your cheering for people headed out when you’re finally headed home.
»107. That feeling of ice cubes in your hat on a hot run never getting too cold.
»108. Telling folks with flat tires “It’s a long day – hang in there!” and seeing them breathe and smile for a moment.
»109. Hearing people cheer you up while your changing a damn flat tire.
»110. Rolling into T2 knowing that no matter what – you can’t have a flat sneaker from here on in.
»111. Having someone catch you, and hold you up when you can’t do it anymore.
»112. Miles in the Bike.
»113. The IV’s feel SO good the next day.
»114. To see if it really feels as good to do as it does to dream.
»115. To see if it really feels as good the second time.
»116. And a third…
»117. And a fourth…
»118. To try and finish in daylight.
»119. To try and finish before midnight.
»120. To try and NOT get stung by that (#*@! bee this time.
»121. Your kids already think you’re a hero – prove them right.
»122. Your wife doesn’t…but you might prove it to her, too.
»123. An M-Dot Tattoo would look swanky on your ankle.
»124. 5000 Volunteers – all for you.
»125. Hearing them say “You’re almost there!” all day long.
»126. Being nearly almost there – for real.
»127. CHICKEN SOUP! (It’s been awhile)
»128. Quiet hugs before the start.
»129. Kissing her goodbye, and promising “I’ll be back later…”
»130. The first time you think “Holy crap – I’m doing an Ironman!”
»131. Beating back the voices that say “Holy crap – you can’t do an Ironman!”
»132. Mile 26.
»133. That moment when you KNOW you’re going to make it for the first time all day.
»134. Entering the oval.
»135. Running down Lakeshore Drive.
»136. Running down Alli Drive.
»137. The Finish Line
»138. The first step after you cross the line and think “Oh, My….God….!”
»139. The Medal
»139.6 Because they said I can’t
»140.6 Because I say I can.

Step One: Stop at a Sandwich shop

Yup, that’s right, the first step is to do what I did and stop at a local sandwich shop, which apparently doesn’t have a very good sense of cleanliness. Either that, or they had bad chicken that was contaminated.

Step Two: Eat sandwich

This step is pretty explanatory, but you’ll want to wolf this sandwich down as fast as you can, before your stomach says, “Woa. Something doesn’t feel right here.”

Step Three: Get Seven Hours of sleep in 72 Hours

Preferably, before you eat the sandwich, make sure you’ve been awake for about 20 hours after having slept for three hours. Then, stay awake for another four-five hours, and then get like 5 hours of sleep.  Stay awake for as long as possible. This will weaken your immune system completely so that the contaminated food can take full and complete control over your digestive system. Wait for the colon cramps to start.

Step Four: Get Diarrhea!

All the previous steps should lead to one of the worst stomach flu/virus/bacteria infections you’ve ever encountered.  Fifteen minutes after drinking or eating anything, your stomach will coil itself into a painful snake, and you will spend the next 15 minutes on the toilet desperately trying to uncoil said snake. Eventually, the diarrhea will subside, and, dehydrated you’ll return to your resting spot.

Step Five: Sit on the couch

Yes, this is the best step of all. After a few days of dying on the coach, you should visit a Doctor, who will prescribe that you follow a strict BRAT (Banana, Rice, Apple Sauce, and toast/tea) diet. You’ll weaken rapidly and maybe even develop a slight fever as your body fights off whatever is destroying your bowels. You’ll have bowel issues well beyond the normal 48 hours, and you’ll definitely not want to eat anything but the most bland, fiber-less foods. In my case, I did BATT, which was Banana, apple sauce, tea and toast. We didn’t have rice or a rice cooker, so I skipped that. The rest was… Yummy.

Step Six: Weight Loss!

After six days, you will have lost weight. You’ll be weak and malnourished, probably a bit dehydrated, but those pounds will be shed like no tomorrow!

And I can promise this will work, because I just did it! That’s right, last week I did this very thing, and I lost EIGHT POUNDS!

Okay, sure, I completely destroyed my workout plans, and returning to Ironman Triathlon training has been very difficult, but I LOST EIGHT POUNDS.

And that’s all that matters, right?

Today’s article is brought to you by Dr. David Kulla, a New York city Chiropractor. As an ultra-endurace athlete, I’ve struggled with back pain (mostly lower back pain) at various points throughout my training. I’ve visited massage therapists and chiropractors over the years. Dr. Kulla’s article on core strength training is spot-on, particularly as it relates to not resting too much. Since I’ve started including core-strengthening exercises into my ultra-endurance and triathlon training, I’ve had far far less back issues. Read on for some other fine advice. –Captain Chas

If you are experiencing back pain, the easiest thing you can think of to treat it might be to lie down and rest. This is a good strategy when you first begin to notice the pain. After all, it hurts, and whether you injured yourself in an accident or the pain began showing up as a chronic condition, your first priority is to make it go away. Resting and keeping ice and heat on it might make you feel a little better in the short term, but it’s not going to do much for your long term recovery or for your efforts to prevent the pain from returning. Allow yourself to rest a little bit, but make sure you continue moving. In order to repair your back and make yourself stronger, you will need to do core exercises to strengthen the entire support system of your back. Strengthening your core can both alleviate the back pain you are currently experiencing and prevent it from returning again.

Remember not to do anything terribly strenuous. Talk to your chiropractor. The important thing is to exercise smartly. Overdoing it might make matters worse. Choose exercise that is low impact and easy to manage. You should feel yourself stretching a little bit, but you do not want to exacerbate the physical pain you are already feeling. Be strategic in the type of core exercises you choose.

Start with water exercises. This will provide you will a little less impact on your back and other parts of your body. Instead of running or jumping and supporting your weight as well as any physical movements, the water will make you lighter and better able to move. Take a water aerobics class if you have one available. This type of exercise will strengthen all pertinent parts of your body, from your legs to your back to your shoulders. It will do so while keeping you relatively weightless, which should help your pain and make moving easier. If you cannot find a water exercise class, just find a pool and start swimming. Take slow, steady laps across the pool. You will probably feel your body begin to loosen up immediately. The effects of the water on your back and body will be noticeable and positive.

Try yoga. There are basic yoga poses that will be good for your back and help you strengthen your core. If you have never done yoga before, that’s okay. You are not going to do anything complicated. Sitting and standing in basic yoga poses such as the “Child’s Pose” or the “Warrior Stance” will strengthen your core and show you how to incorporate proper breathing and posture into every movement you make. Remember that yoga also focuses on bringing the mind, body and spirit into alignment for maximum physical and mental health. You can use yoga to begin healing yourself.

If you are not sure where to start, just take a walk. Your goal of getting stronger will help your back feel better. Always stretch and breathe before you begin any physical activity. Get off the couch, and help your back feel better by making your body strong.

Dr. David Kulla. Dr. Kulla is a licensed New York City Chiropractor and a nutritionist as well as owner of Synergy Wellness in Manhattan. Dr. Kulla graduated from Life University with a Doctorate in Chiropractic. He earned a Bachelor’s Degree from Hofstra University. He is certified in Electro-Diagnostics and Physiotherapy. While attending college, he worked as a fitness trainer and worked with the disabled population.  He holds a Diploma from the American Clinical Board of Nutrition, a Certification in Clinical Nutrition and his Certification as a Chiropractic Sports Physician.