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No matter what sport you're into you need some tools/equipment and you need to prepare and plan. This includes everything from a pair of shoes, a booked time, annual and weekly planning, a bike or skis, a water bottle and some form of energy. Here you will find scattered hints relating tools, equipment and preparation for training and competition.

1. PHYSICAL, FLEXIBILITY AND STILLNESS, a different and more holistic way to plan your training.

2. MIX YOUR OWN ENERGY GEL, easy, almost exactly the same, at a fraction of the cost of the gels on the market.

IMPORTANT UPDATE: The solution to (everyones?) stomach problem when consuming gels.

Receipe: Apple-Cinnamon gel 10 portions

Receipe: Banana-(Coffe) gel 10 portions

Receipe: Pineapple gel 10 portions

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1. PHYSICAL, FLEXIBILITY AND STILLNESS, a different and more holistic way to plan your training.

If you ask someone how much they train the answer will often be specified in hours per week (or maybe miles/kilometers per week if you ask a runner). Time is the normal way to define and measure training and there is nothing strange about that. But the time dimension is limited, one-dimensional and can create problems. Moreover, it is usually just time for the so-called real physical training we post. We rarely keep as detailed track of time for stretching, yoga, meditation or other things that also can/should be a part of the overall training . During my 37 years of endurance training I've had a number of occasions when I run myself into the ground physically and mentally, and it has always been linked to increased training time, increased dose of exercise without adequate rest. All the opportunities we have today to externally measure our training with watches and apps have only increased the time focus and the external pressure to accurately record our workouts. Can we instead find a more complete and holistic way to plan our training?  A way to plan that takes in all dimensions, motivates and drives us to implement, makes us push ourselves a little extra when needed, balances activites and recovery, while providing the opportunity to take into account the reality we live in? Reality in the form of fatigue, injuries, time/life balance and everything else that can't be planned in detail. This is an experiment and the weekly training schedule is divided into three parts: physical, flexibility and stillness. Physical is of course all the usual: endurance, strength, speed, technique that is specific to your sport. Flexibility is activities that we need but not always prioritize: yoga, stretching, or the like. Stillness is often a completely overlooked part of a training program. To practice stillness might include meditation or just to be with yourself in silence (no distractions, information or entertainment). These activities can advantageously be carried out in nature. Planning tools available on the web (eg. Garmin, Training Peaks, Movescount, Strava) provides plenty of opportunities to set up a plan for the physical part of the training and analyze the development. But I have not found web based training tools that gives the opportunity to include all these three elements, physical, flexibility and stillness. Try my experimental training schedule, you can download a simple PDF version of the three-part weekly training plan here: (Plan3StillFlexPhys.pdf). This pdf-form can be filled-out directly on your computer or printed. Note that the interactive feature in this document only works on computers not on pads/phone.

PS. Many of you already have some form of stillness practice (meditation, etc.) included as an everyday routine. But my experience is that if we also have this stillness practice written into an exercise plan "we increase the value" and prioritize stillness activites in a different way.

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1. MIX YOUR OWN ENERGY GEL. Almost exactly the same content as the fancy brand, easy and at a fraction of the cost.

I like energy gels. They are easy to administer, you can rinse your mouth with water, regulate your fluid intake separately, get a lot of energy in a small package and there are a variety of flavors to choose from. Moreover, I am convinced that one of the keys to success, when your weekly dose of endurance training are high, is to have continuous energy supply during all long workouts. Studies have shown that long-distance runners can have higher protein requirements than a bodybuilder. The reason is believed to be that the long-distance runner empty their carbohydrate storage and end up in situations where the body have to use proteins to replace the carbohydrates that are missing. In the worst case scenario would the lack of carbohydrates replenishment during exercise lead to increased muscle breakdown during the final phase of the long workout. But it is not more protein that is needed, but more carbohydrates during the workout. For all long workouts, over one hour, can intake of carbohydrates on a regular basis be essential for recovery as well as building and maintaining muscle mass. But? Some recommend training with empty energy stores to "teach" the body to burn more fat. I do not think it is needed, the body will learn to burn fat through all forms of long endurance training and the negative consequences if you often train with empty energy stores are too big. Conclusion: Energy intake during exercise is needed if you want to get up to large amounts of endurance training and reap the benefits.

But energy gel is expensive (although in recent years  low-price/volume manufacturers has popped up such as the mail order company Wiggle). You  pay anywhere between 6 and 30 SEK (0,75 - 3,60 USD) per serving of gel in Sweden. I have bought my own favorite flavors of Hammergel in large refill bottles and then landed at around 11-12 SEK (1,35 USD) per serving. I also like GU's chocolate/caffeine gels and Power Bars lemon gel that are extra salt, but they are even more expensive. With a normal consumption of 5 servings per 2 hours my long endurance sessions is a costly operation. Knowing that the ingredients in energy gel is simple and inexpensive, I began to experiment with the requirement to get the same nutritional content and consistency of the gels I like. But without additives and with the ability to adapt to my own taste and needs. Main ingredient in nearly all gels are maltodextrin, consisting of a chain of glucose that is prepared from starch. We can not directly use starches in our gel, the glucose chains are to long  and they get "sticky". However, we can make energy bars with starch as a base (which for example can be great on the bike when you can and want something to chew on). I will be back with recipes for such energy bars later.

YOU ONLY NEED FOUR INGRIDIENTS: Buy the first ingredient pure maltodextrin in a health food store or an online nutrition store (for example the German site, nu3.se), 2.5 kg (5 lbs) will cost 90-100 SEK (11-12 USD). When you have the maltodextrin only three more ingredients are needed. Water, another source of carbohydrates (for example applesauce or banana) and salt. Water can be replaced with expresso coffee (or extra strong coffee) if you want to get the caffeine in your gel. I was surprised at how easy it is to make your own gel. A gel that will be almost exactly the same as the original.

 

 

IMPORTANT UPDATE: The solution to (everyones?) stomach problem when consuming gels. I have now experimented with my own gels for months. My stomach has previously not always liked energy gel when running. But with my last versions of gels all these problems have vanished. It started when I tested a gel based on pineapple (the third recipe). The pineapple gives the gel a sour stingy touch that at first I thought would cause problems, but on the contrary, my stomach really liked it even when running long sessions. The next step was trying to add a little lemon juice to all my gels. Half a lemon about 20 grams (1 tablespoon) to 10 servings (two bottles). This had exactly the same effect as the pineapple, my belly love it and moreover the acidity balances of the sweetness. The sweet taste may otherwise with long term ingestion of gel become a problem. There is simply too much sweet taste in long over 4 hour races or training sessions. I dare not say that everyone's stomach problems will disappear with this lemon (acid) addition, but it's worth a try. I need more guinea pigs.  Who knows, maybe commercial gels will have a lemon (acid) addition in a few years. Small detour: In Indian food culture there is an idea that a meal should satisfy all our taste buds, salty, sour, bitter and sweet. Perhaps, this addition of acid creates a better taste balance in our gels. The addition of lemon does not affect the energy content of the gel, but it improves shelf life (acts as a preservative)and my banana gel does not get as brown.

 

 

THE BASIC RECIPE: Gels are normally sold in small disposable one portion packs (which is most common) or big refill bottles which you can distribute into vials. The portions of gels are normally between 30-45 grams in weight and provide between 80-105 calories and 20-27 grams of carbohydrate. These recipes are based on the refill principle and are calculated on a serving size of 33 grams and  providing around 80 calories and 20 grams of carbohydrate per serving. I use small bottles/vials (HammerFlask from Hammer Nutrition) which accommodates 5 servings in each (can be purchased on their website). I usually prepare two such serving bottles at a time, ie. 10 servings. If you have a kitchen scale, it becomes a little more precise and with a blender you mix it faster (I use a hand blender). But you can just as well use measurements and a some of the recipes you can mix with a regular spoon/whisk.

Apple-Cinnamon gel 10 portions:

160 gram (just over 3 dl, 1 and 1/4 cups) Maltodextrin

90 gram (a bit less than 1 dl, 1/3 cup) applesauce sweetend

80 gram (4 tablespoons) water

Update: Replace 20g (1 tablespoon) of the water with lemon juice

1/8 to 3/4 teaspoon salt.

A touch of cinnamon

About the amount of salt: The different gels on the market vary widely in salt content (1/8 to 3/4 teaspoons of salt translates into the normal range of sodium per serving). You can and should adjust the salt content to your own taste but also to how hot it is, how much you sweat, and what type of training or race your are preparing for.

Instruction: Measure out the ingredients, whisk or mix them together. Pour into your vials.

Time needed 5 minutes. Price per serving 0,85 SEK (0,10 USD)

Make sure the bottles and containers you mix in are clean. We don't use any preservatives because we do not need them. It takes five minutes to mix up two bottles, so you can make the amont you next for a few days. The mixture keeps for several days in the refrigerator.

Nutrition information Apple-Cinnamon gel (per portion 33 gram)

Energy: 80 kcal.

Carbohydrates total: 20 gram

of which sugars: 5 gram

Protein: 0 gram

Fat: 0 gram

Sodium: 32 - 195 mg

 

 

MY FAVORITE. The banana version has come to be my regular (favorite) gel.  You can also add coffee to this gel. Here we use fresh fruit instead of the sweetened apple sauce and therefore the sugar content and the total energy content will be lower. Replace the water with coffee if you want the caffeine.

Banana-(coffee) gel 10 portioner:

160 gram (just over 3 dl, 1 and 1/4 cups) Maltodextrin

110 gram (one big or 1,3 medium) mashed banana

60 gram (a bit more than half a deciliter or 1/4 cup ) water or cold expresso/coffee

Update: Replace 20g (1 tablespoon) of the water with lemon juice

1/8 to 3/4 teaspoon salt.

Instruction: Measure out the ingredients, whisk or mix them together. Pour into your vials.

Time needed 5 minutes. Price per serving about 0,95 SEK (0,11 USD)

Nutrition Information Banana(-Coffee) gel (per portion 33 gram)

Energy: 72 kcal.

Carbohydrates total: 18 gram

of which sugars: 1,5 gram

Protein: 0 gram

Fat: 0 gram

Sodium: 32 - 195 mg

Coffein: about. 15-20 mg (depending on how strong coffee you use)

This gel becomes brown from the mashed bananas, but less so if you add lemon.  The coffee version gets even browner. The gel can be saved in the refrigerator for a few days (but the coffee version shouldn't be saved to long, old coffee gets a bit too bitter for my taste) Since the energy content in this gel is a bit lower, I usually increase the dose so I only get four servings instead of five per bottle (I then get 90 kcal per serving and the price per serving increases to 1,15 SEK/0,13 USD).

 

PINEAPPLE GEL. The latest of my tested flavors has become a new favorite, this gel is based on fresh pineapple. It is not particularly sweet and have a little sting/acid. At the first taste test, it felt too strong, but it works great during the workouts. To my surprise, my stomach liked this stingy pineapple even when running, even on my long run sessions. Pineapple contains significantly less carbohydrates than bananas and enough of water in itself, so I skip the water.

Pineapple gel 10 portions:

160 gram (just over 3 dl, 1 and 1/4 cups) Maltodextrin

170 gram (3/4 cup or almost 2 dl chopped) pineapple

1/8 to 3/4 teaspoon salt.

Instruction: Measure out the ingredients, whisk or mix them together. This gel version is preferrably done in a mixer. Pour into your vials.

Time needed 5 minutes. Price per serving about 1,30 SEK (0,14 USD) Fresh pineapple is expensive in Sweden.

Nutrition Information Pineapple gel (per portion 33 gram)

Energy: 68 kcal.

Carbohydrates total: 17 gram

of which sugars: 2 gram

Protein: 0 gram

Fat: 0 gram

Sodium: 32 - 195 mg

A golden yellow gel with the sting. When it comes to fresh fruit, swetness and acidity can vary greatly depending on the maturity of the fruit you use. Just like the banana gel will the energy content of the pineapple gel be lower than the gel based on applesauce and you can increase the dose to 4 servings instead of five per bottle (you will then get 90 calories and 21 grams of carbohydrate per serving and the price increases to 1, 60 SEK or 0,19 USD).

 

Make your very own version, your own flavor. Try it. It is easy. Order maltodextrin online or buy it in a health food store, follow the basic recipe and replace one ingredient, the applesauce, banana or pineapple. Replace it with the same amount of something you like. Blueberry jam? Canned pineapple mixed in a blender? Pear? A little lime or lemon flavoring? Berry jam or applesauce contains added sugar and the gel becomes a little richer in energy and sweeter. Fresh fruits have less sugar, more acids and some fibers. Note that too much fiber during exercise can cause upset stomach, but our gels with fruit still have very small amounts of fiber per portion.  Another adjustment you can make is the amount of water. Just a little bit more makes the gel more fluid and a bit less more sluggish. I have also experimented with a fat-containing version, mainly for the first part of  really long bike sessions. I will get back to you with the recipes for my "fat" gel.

But is it really the same as the energy gels we buy? Isn't is missing some  things? The answer is both yes and no. Ingredient one and two in almost all the gels on the market are maltodextrin and water. So that is exactly the same. The other ingredients vary more. Our own version is completely free from preservatives, we also miss all artificial ingredients which are particularly common in cheap gels and usually leave behind a slight chemical taste. The third ingredient in the more expensive gels  is often pure fructose, this is because there are studies showing the positive effects of a relatively large proportion of fructose compared to glucose (including the glucose in maltodextrin). In our gel, we get a smaller proportion of fructose from the banana or the apples in the applesauce and the sugar added (sucrose consists of one part glucose and one part fructose). What you definitly won't get in our homemade gel are the extra ingredients in the form of, for example, a very small amount of amino acids that are added in some gels. But in my opinion, these additions, are just a marketing gimick. I question whether the minimal amount of amino acids that are added to certain gels really have any effect, clearly the scientific evidence for this is scarce. You can get these amino acids in an ordinary meal after the training and it is then, after training, that they are most useful. Another thing that is different when comparing our gel and the majority of the gels on the market is packaging. I like the 5 portion vials and think they work extremly well, you can bring the amount you need and have no packaging to mess with. But sometimes, it is obviously handy with small one dose packaging, and they can be stored for a very long time.

Please contact me if you have comments or questions on this article or if you mix your own favorite energy gel and want to share the recepie. ulf.bohman@flownow.se To stay updated, and get more recepies as well as ideas on training and flow, follow us on twitter: @FlowPowerNow or Facebook: Flow - training with the Power of Now

PS. Don't forget that there are also all-natural energy sources that are excellent to use in training, such as a banana. 80-120 kcal and a good source of potassium and magnesium. The dilemma is that five bananas takes much more space than the bottle with 5 servings of our own energy gel.

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