Heatstroke on Highway # 24

Epic Heatstroke; Highway # 24

This past Sunday, I rode my QR Tri bike out to Green Mountain Falls, from my home near the Air Force Academy. To test my 'tough factor', I left at 11:00 am, and rode during the heat of the day! NOT RECOMMENDED!

My findings were a heart rate that was too high to sustain for a period of 3 plus hours, and ultimately, heatstroke. At around 4 miles up Highway # 24, I found my cadence to be seriously compromised. The hot exhaust of accelarating cars, and heavy traffic, also contributed to a further demoralizing effect.

The bike lane along Hwy # 24 is practically non-esistent and is covered with debris. My Conti sew ups (20") are bombroof; they get the credit.

The affects of heatstroke can be serious and far-reaching. Symptoms of dizziness, listlessness and fatigue are present for about one week. Rehydration, with electrolyte replacement, and an emplasis on fruits, and protein, are required.

Also, even though I took Endurolytes (x2 capsules) at the onset of my ride, and 2 more at hour 2, the extreme effects of a 95 degree day, were dileterious on me. Additionally, I used Champion Nutrition's Lactic Acid buffering "Muscle Nitro", and Hammer Nutrition's "Race Caps". Both successfully contributed to lack of cramping and the feeling of 'heavy legs'.

The fast and fun descent surprised me several times with cross winds, increasing as the day wore on. My HED CX wheels further exacerbated the stability of a fast, 50 mph descent. That said, it was challenging and fun! Forward momentum is always a best friend.

Riding should be done early in the morning; I undertook this experiment because I am somewhat new to altitude, and am curious about the effects of heat and altitude on the body.

Don't do this at home.

Lynne Fonda
Sunday June 24, 2007

June 17th Payperpost Dad, Brunch and recipe

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Today is Sunday June 17th Father's Day! Grab Dad and take him on that long slow bike or run; a hike will suffice as well! surprise him with brunch afterward. To avoid the crowds on this 'big brunch day', cook him a homemade brunch. Suggested post-workout fare:

3 egg omelette
Chopped onions
chopped zucchini (pat squash dry after chopping)
chopped yellow squash
chopped mushrooms
pinch garlic
bit of jalapeno, chopped
cheese of choice


Spray large pan with olive oil spray; let warm up
Scramble the eggs and pour in pan
As eggs begin to firm, add veggies
AS veggies begin to sink into eggs and firm up, add cheese
Carefully flip one side of omelette over the other.
Sprinkle with cheese
Turn off burner and cover for about 2 minutes

Recovery Shake
1/2 cup milk
Banana
Berries
Protein Powder
Tad frozen yogurt
Goji Berries
5 ice cubes

Blend all ingredients in blender. Serve with omelette.

This meal provides ABOUT 40+ grams of protein; all carbs are complex, with fiber in veggie and fruits, and monounsaturated fats.

NEW FIND!
I recently discovered payperpost where I have an opportunity to be compensated for my writing. I have a free lance writing gig with USA Triathlon, the national governing body's membership publication, and am always writing for one publication, or another. With payperpost one has the additional opportunity of compensation from reviewing sites as a piece is written.

Though I have just joined and am receiving assistance to correctly add payperpost links, I am enthusiastic about the concept of remineration to blog, which I love!!

Payperpost was featured on the Today show Friday, June 15, 2007

For further information, go to payperpost.com

Proper hydration

During these hot summer months, hydration, heat stroke prevention and hyponatremia are critical issues for the competitive athlete.

I use an excellent product called "Endurolytes" to assure this; feel free to inquire regarding details and availability of the product.

Additionally, a complex sports drink, in my case "Revenge Pro", is readily available. Inquiries accepted. Malto-dextrins designed to exit the stomach quickly, are the main ingredient to address the ongoing needs for complex carbs, during exertion, to include appropriate electrolyte minerals.

Simple Gatorade, availble in bulk from wholesale warehouses such as Costco, and Sam's Club may well be the best 'bang for the buck'

Hyponatremia is the state in which the blood stream has become too dilute, and causes the same symptoms as dehydration; lightheadedness, lack of muscle coordination, nausea, heat stroke, confusion, and all the associate problems of dehydration. This condition is caused by drinking TOO MUCH WATER; all the electrolyte minerals have been washed out!

TRIATHLON PROGRESS training season 2007

By now base mileage should be sufficient to build with speed work. Suggested frequency and intensity of workouts, are as follows:

Olympic Distance Training optimum yardage and mileage

Swim - ideally 3 x week; one session speedwork (Masters Swim is suggested)
Bike - ideally 3 times per week, one session with brisk peleton
Run - ideally 3 x week - one session track intervals


Swim - 7,500 yards minimum, in increments of 3 sessions
Bike - 120 miles per weel (3 workouts)
Run - minimum 18 miles per week; preferably 25 (3 workouts)

** 1 of each workout shall be active recovery. Example: Sunday Run = long slow distance of 8 miles at 'aerobic' heart rate

** 1 of each workout shall be tempo workout - upper aerobic level

** 1 of each workout shall be interval intensity - establish and increase VO2 max.

See Coach for establishing aerobic, VO2 rate, anerobic, bases.
See Coach for acquiring Heart Rate Monitor and training log demo

Heart Rate Training Zones formula is suggested only, and varies radically with each individual.

Maximum Heart Rate formula = 220 - age
Energy Efficient or Recovery Zone = 60-70% of maximum heart rate

Example of 40 yr old woman:
220 minus age = 180 bpm

Max HR , in theory = 180 bpm
Aerobic midline (efficiency & active recovery) = 108 bpm to 126 bpm

These are LOOSE values! Critical to consult a professional!!

VO2 and Power (watts) formula:
It is also possible to estimate your power (Watts) based on your VO2 (L/Min).

FOR SPRINT DISTANCE
Swim -5,000 yards (3-4 workouts)
Bike - 50-75 miles total (3 workouts)
Run - 12 to 15 miles/week in 3 workouts (LSD one 1 x week)

Races - see websites for details

June 24, 2007 Prospect Lake Triathlon
This event is staged by ex-pro triathlete, Lisa Rainsberger
http://www.prospectlaketriathlon.com/

July 14-15 (race on 15th) - Danskin Denver - HURRY, this closes registration early!!
http://www.danskin.com/danskinonline/denver.html

June 17th - 5430 Sprint Triathlon - Boulder, Co
http://www.5430sports.com/5430sprint.htm

June 24 - My Way or the Tri Way Triathlon - Aurora
http://www.thetriway.com/

July 1 - Battle at Midway Tri - Midway, Utah
http://www.bamtriathlon.com/

Junly 8 - Cheyenne Sprint Triathlon - Cheyenne, WY
http://www.cheyennesprinttriathlon.com/

July 14-15 - Table Mtn Tri - Arvada, Co
http://www.tablemountaintriathlon.com/

July 15 - Try it High Sprint Tri - Leadville, Co
http://www.lakecountyco.com/












Power = (VO2 - 0.435) / 0.01141

Questions? lynne.fonda@gmail.com

Lynne Fonda June 16, 2007

Swim Meets YMCA GRC Flying Sharks

FLYING SHARKS SWIM MEETS TO BE ANNOUNCED SHORTLY

JUNE 16, 2007

YMCA Flying Sharks Thurs June 14, 2007

Swim Workout - YMCA Flying Sharks - Thursday June 14, 2007

Easy Warm Up - 300 yards freestyle focus on ...S T R E T C H and R E A C H







Main Set #A - Drills

200 yd slide glide - one arm out - switch sides every 50 yds
200 yd KETCHUP - slow, deliberate glide; catch 'finish' arm up to glide arm. Switch
200 yd Freestyle
200 yd Fingertip drag
200 yd pull (focus on reach!)

Main Set #B

100 x 6 Freestyle 30 second rest

Cool Down

300 x Freestyle - Deliberate stretch and glide

Total = 2,200 yards

For swim caps, see Coach
For Sports Drink, see Coach
For swimwear, see coach

Colorado Springs Sat April, 21, 2007

Saturday, April 21, 2007
Colorado Springs is a diverse transitional change from the comfort of the California Coast. At just below 8,000 ft elevation, the experience of owning and managing an acre of land, adjacent to the wildlife of the Rocky Mountians, I have had to create boundaries from the foodchain activity, lest my own experience enter me into that chain. Fences are huge, in this environment; as an autonomous woman maneuvering amongst the forces of nature, and the survival instincts of carnivorous creatures larger than myself, I am at once moved by the interaction and delineation between my space and theirs. I have developed tremendous respect for those here before and, to date, have enjoyed sharing the space. Doe have birthed fawns in my side yard for decades; the food chain is immediately evident, here!

Athletic activity, such as cycling and running trails, carries its own mandate for safety, in this element. Mountain trails indicate a diverse nature of wildlife risks. Bears forage for any food they can find in the fall; a hapless runner with an energy bar might fall prey to a pre-hibernating forager. Carrying any kind of food, or wearing soiled clothing, invites an ill-fated, 500 lb chase.

The altitude carries risks of its own; strenous activity, without proper ongoing hydration, invites dehydration and insidious muscle breakdown.

Finding a lap and swimming pool, here, is a daunting task. Fortunately, athlete's friend REI is found on many corners, here.

Winter carries several insidous circumstances, of its own. From the seemingly simply challenges of shoveling one's own driveway, walkway and sidewalks, to maneuvering in the outdoor athletic environment, constant precautions must be excercised to avoid hypothermia. Some of these precautions, include, but are not limited to: appropriately layered technical clothing, warm fluids in a carry container, sports drink to avoid dehydration from exertion at -10 degrees, hat, hand and foot warmers in approprate shoes and mittens.

Many times, a trek outdoors in extreme temperatures, indicate a neoprene face mask to protect against wind chill and damage.

One of my favorite activites, following a heavy snow, is the pristine trek or jog, on snowshoes. I can do this from my front door or garage. In fact, a bike jersey and jacket, with garage door opener in jersey pocket, is incredibly convenient. Once I set out, a 2 hour snowshoe trek is usually the norm. Meeting 5 point bucks and their harem, while negotiating the wilderness, is not uncommon. Having hand fed a buck, without getting gored, (though not recommended) I have gained tremendous respect for these giant creatures!

At the present time, I am negotiating repair of a falling wood fence; a 4x4 requires re-sinking and foundation cement. The front wire fence must be fortified and tied in; I will do this myself.

Posted by Lynne Fonda at 4:33 AM

Colorado Springs Transition Facts

Colorado Springs Transition Facts Current mood: content


Colorado Springs is a diverse transitional change from the comfort of the California Coast. At just below 8,000 ft elevation, the experience of owning and managing an acre of land, adjacent to the wildlife of the Rocky Mountians, I have had to create boundaries from the foodchain activity, lest my own experience enter me into that chain . Fences are huge, in this environment; as an autonomous woman maneuvering amongst the forces of nature, and the survival instincts of carnivorous creatures larger than myself, I am at once moved by the interaction and delineation between my space and theirs. I have developed tremendous respect for those here before and, to date, have enjoyed sharing the space. Does have birthed fawns in my side yard for decades; the food chain is immediately evident, here!

Athletic activity, such as cycling and running trails, carries its own mandate for safety, in this element. Mountain trails indicate a diverse nature of wildlife risks.

Bears forage for any food they can find in the fall; a hapless runner with an energy bar might fall prey to a pre-hibernating forager. Carrying any kind of food, or wearing soiled clothing, invites an ill-fated, 500 lb chase .

The altitude carries risks of its own; strenous activity, without proper ongoing hydration, invites dehydration and insidious muscle breakdown.

Finding a pool, here, is a daunting task. Fortunately, athlete's friend REI is found on many corners.

Winter carries several insidous circumstances, of its own. From the seemingly simply challenges of shoveling one's own driveway, walkway and sidewalks, to maneuvering in the outdoor athletic environment, constant precautions must be excercised to avoid hypothermia . Some of these precautions, include, but are not limited to: appropriately layered technical clothing, warm fluids in a carry container, sports drink to avoid dehydration from exertion at -10 degrees, hat, hand and foot warmers in approprate shoes and mittens.

Many times, a trek outdoors in extreme temperatures, indicate a neoprene face mask to protect against wind chill and damage.

One of my favorite activites, following a heavy snow, is the pristine trek or jog, on snowshoes. I can do this from my front door or garage. In fact, a bike jersey and jacket, with garage door opener in jersey pocket, is incredibly convenient!

Once I set out, the time passes quickly; a 2+ hour snowshoe trek is usually the norm. With frequency, meeting a 5 point buck and his harem, while negotiating the wilderness, is a joyful and awe-inspiring treat! Having hand fed (on more than two occasions - NOT recommended) these magnificent creatures, without getting gored, I have gained tremendous respect for these huge, gentle mammals !

Posted by Lynne Fonda at 4:33 AM 0 comments

Early Spring 2007

Early Spring 2007 Current mood: rejuvenated



My Inspiration

Will I continue my pattern of the two previous Springs and continue to put plants out in my garden, only to freeze ? NO I think not. Using more discipline than ever before, I will enjoy the multitude of tulips for awhile before setting out my new Bleeding Hearts, Maroon Columbines, Coral Bells and Gaillardia.

Clearing weeds (hard work) from a patch on the 3rd highest tier, of my red rock garden, during a lovely sunny day, the warmth generated from an isolated, south-facing location insinuates a perfect environment for adding new and colorful perennials.

I will utilize restraint for now; they say we always get a May snow.

So far the Yarrow, Coreopsis, Nepeta, even Echinacea, Brown Eyed Susans, poppies, snapdragons, red hot pokers, and columbines, are heartily sending up shoots and even buds! But these are hearty prennials that are on their third year!

The 250 blooms of tulips, hyacinths, daffdils and now lilies, will suffice to keep me humored, in the garden ; only my 3rd Spring, ever, gardening. Colorado is the place for it!! Everything grows in an expansive manner, here; huge, taller than me, and radically colorful!

From Paradise to Arctic Zone Fri May 4, 2007

Friday, May 04, 2007

From Paradise to the Arctic Circle Current mood: enthralled

Last night, I watched, in wonder, as complex and confused, massive, bolts of lightening filled the skies overhead. With my panoramic view, I followed the movement of thunderclouds to the north and east. Well into the night, close to midnight, the storm moved away to create tornados out east (plains and Kansas); damage was extensive , according to this morning's news.

I awoke, this morning, to wet, frigid sleet lining the deck, and sticking to the front windows. Good thing I went outside, at 10:00 am last night, to disconnect hoses from faucets. One minor oversight here, will incur damage in the $$$ thousands.

Five hours later, and all schools and many businesses, are closed; slippery wet sleet is shown on each highway included in the weather-cam. "Windy, Cold, Rainy & Snowy" according to the weather channel; advisory is "stay at home" if possible, and the phrase "nasty travel" is bandied about on this channel. Highs today have been reached, as of 9:00 am this morning; 32 degrees.

This is Colorado Springs, in "Spring"! Gotta love the diversity!

That said, I don't like it , as I had a 3000 yd. swim scheduled this morning; discretion, however, mandates 'waiting it out'. I hope I don't have to shovel, today;the windchill is wicked!

Up on my mountain, snowplows dropping anti-skid, don't come. This is fine with me, as I have a car that can maneuver safely, in these conditions. The problem is......85% of drivers do not. When I venture out in conditions such as these, I see a multitude of cars at diverse angles and directions, who've slid from the off-camber road, called Vindicator. This is the main road down the hill. Centennial offers another route, but not for travel North.

Drivers tend to travel at the same speeds as in optimum weather conditions. Avoid I-25 at all costs; the long haul truckers, on the beat-up two lane highway will not. I don't get it.

I miss the well-enforced roads of California where long haul trucks are mandated to the right lane, with speeds not exceeding 55 mph. Here, they barrel by at 80-90 mph!! Neither conditions nor mechanical equipment assure safety of these rigs! Commonplace, are collisions; big rig vs compact auto. The carnage can be startling.

Last year, a rig came off the ramp at Garden of the Gods; a fast descent! The rig's brakes failed, and he plowed into 3 cars waiting at the red light. One fatality resulted. Simply minding her own business, the victim never knew what hit her.

Sunday I discovered Red Rock Canyon; they call it the "locals" Garden of the Gods. Several 'wall climb loops' are offered and I found a long one. Not prepared for a long hike, my endurance base served me well, one more time. After hiking one hour straight up, I negotiated 3 single tracks, only to find none of them took me back down. I doubled back and took a wider track, with a steep descent down. Next, will be me and my mountain bike on the track up to the carved, red rock quarry. Absolutely beautful, from what I could see!! The natural wonders here, are awe-inspiring and neverending!

Also on my schedule is the Waldo Canyon hike; a 6 mile affair. Preparation will be mandatory. I've driven out Hwy 24 several times now, in the past 2 weeks, and wondered about the parked cars at a point on the road. While searching online, I found a detailed description of this hike.

Next up, as well, will be THE INCLINE - nearly 6,000 stairs lead to an upper trail to Pikes Peak. August showcases a footrace Ascent (basically a half-marathon to the top; 7600 ft elev to 14,000 ft elev). The following day presents the Pikes Peak Marathon; an elite event. Last year's winner was Adventure Legend Danelle Ballangee. Registration is already closed.

Hypothermia, during both events, is the risk-element to this event. That removes my experience, entirely.

The Colorado I love! Fri April 27, 2007

The Colorado I Love!
Current mood: ecstatic
Category: Life


The Colorado I love emerges during early Spring! Spectacular thunderstorms that encourage the variegation of texture and terrain are awe-inspiring and humbling!

Temperatures in the 60's and 70's encourage and support outdoor activities. The mountains are covered with hikers of all ages, and raised mood levels engender laughter that resounds through the canyons.

Terrain is a brilliant red and green;a proliferation of blooms, wild and otherwise, can be found throughout the landscape.

I adore this time of year with it's promise of renewal and hope, after a bitter winter season. I've been waiting for 5 full months to return to my outdoor activites!

Sports activites are proof of this renewal. High School Track Runners, Triathletes, Cyclists, Age-Group Runners, Hikers, Golfers, and more, demonstrate the effervescence of the season. High School Track Runners will turn in a 4:10 mile by the very first invitational meet! Amazing ; at altitude!!

May 4,2007

Friday, May 04, 2007

Rocco Disprito, St Croix and the Wildlfower Triathlon
Current mood: jubilant
Category: Writing and Poetry


Rocco Dispirito is a household name. Most recently, king-of-reality-shows Mark Burnett, followed Rocco during a recent venture to showcase a new restaurant in New York City. The show was titled "The Restaurant". Rocco is an enthusiastic triathlete , and will be the focus of my next article for the national governing body's publication Triathlon Life.

I caught Rocco on his way to the St Croix Triathlon, home of the infamous "Beast". His ride is a Guru Crono, outfitted with a 39/27 for the grinding climb. Following a successful 'run through', Rocco is hoping to post a respectable age-group finish this weekend. We'll catch up to him, shortly.

This weekend also presents the 25th edition of The Wildflower Triathlons and Festival; entrants are 8,000 strong this year!

National Officials Coordinator Charlie Crawford has been hosted to the event, and will offer an officials clinic for new, aspiring officials.

May 7, 2007

Monday, May 07, 2007

Spring Storms
Current mood: contemplative
Category: Life


Early May brought a series of glorious, yet dangerous, downpours; these storms, while gloriously impressive, spawned life-threatening tornados in Greensburg, Kansas.

After a full weekend viewing total destruction in the small town of Greensburg, I reflected on the spectacle of sparking clouds during the long night the storm moved east (Friday).

As I watched, spellbound, through the panoramic window of my bedroom door, I was moved by the fact the lights in the clouds went on endlessly, throughout the night. I could only imagine what the folks in the path of this storm must be experiencing!

While perusing the news Saturday morning, I heard story after story of families fleeing to basements; who made it who did not. The tragic aftermath gripped the nation throughout the entire weekend.

What began as a thrilling display of lights ended tragically for one entire town.

For further explanation of lightening's fury, and unpredictable loss of life, consult the NOAA weather website.

http://www.lightningsafety.noaa.gov/