Archive for NEWS

Running in the heat

As the mercury rises, you’ll notice your rate of perceived exertion (RPE) increase when you run. In this article, we share tips on how to stay cool and cope with the heat. But before we do, it’s worth understanding why it’s harder to run in the hotter temperatures.

Aside from simply an increase in body temperature (just like when you have a fever), when your temperature rises, blood is diverted to the skin. The body does this to allow for cooling through sweating and then evaporation – this is your body trying to cool yourself. However, as blood is diverted from the skin, your muscles have a decreased supply, which means less oxygen transportation to the muscles which you use to run, thus increasing your RPE at various paces.

As a final straw, increased heat means a higher risk of dehydration which compounds the problem as your body finds it harder to cool itself, further limiting performance.

Adjust your pacing strategy
Simply put, slow down! Understand why you are finding it harder to hold your normal paces, accept it and make the necessary adjustments. Mindlessly pushing yourself in order to stick to normal paces will only mean you’re working too hard – you’ll either be training in the wrong zone, will become dehydrated or you’ll take longer to recover…or all three!

Don’t stress if you need to wind it down. Keep your RPE (and heart rate, if you track it) in the right spot and you’ll still be getting the physiological benefits even if you’re running slower.

Nail your fluid intake
As we mention above, adequate hydration is critical to letting the body perform its cooling duties as optimally as possible. If you neglect it, it won’t get the job done, and your RPE will continue to rise and dehydration will creep up.

We can’t give you an absolute amount of how much you need to drink – it varies for everyone – but a good way to figure out your sweat rate is to weigh yourself before and after a hot run and take into account how much fluid you consumed. For example, if you run for 60 minutes and lose 0.5kg, but drink 500ml, then your sweat rate is about 1,000ml per hour. You need to try to drink this much going forward.

Get your kit right
This one is probably rather obvious, but ensure you’re wearing lightweight, easy-wicking fabrics that help your body cool.

Electrolytes
Sodium is the predominant electrolyte here, but potassium and magnesium are also important. Electrolytes are crucial because they help your muscle cells retain the right amount of water. This balance is key, and if you drink too much water but do not get the electrolytes in, you could be in trouble.

Most sports drinks these days include more sodium, potassium and magnesium than they used to, just be sure to buy a brand which places emphasis on their inclusion.

Race Letter – Longest Day Chippenham 10k

DB Max descend on Chippenham Town Centre for the sold out  Longest Day Chippenham 10k on Wednesday 20th June and we are looking forward to welcoming you to this year’s event.

Please click and read your race letter HERE carefully prior to race day. The race line-up and live result pages are available now HERE.

Please check your details very carefully and email your Race Timer HERE, if there are any errors. Please note, this is very important as if you race with incorrect details (gender, category, club), you may be disqualified.

Things to remember for race day:

  • Please note that the start and finish is now in Chippenham High Street with the race village in the Market Place (SN15 3HP)
  • Please make sure you are well hydrated before the race and use sun cream if it looks like it is going to be a warm evening.
  • If you are parking in the Tesco car park, please do not use the lower level as it closes at 8pm.

That’s all for now. Good luck with your final race preparations and we look forward to seeing you on Wednesday 20th June.

 

Race Letter – Titan Brecon

 

 

It’s time for Titan Brecon DB Maxers! Saturday June 16th sees us back at Parc Bryn Bach in the heart of Wales for our fantastic middle distance event.. #becomeatitan

Please click and read your race letter HERE carefully prior to race day. The race line-up and live result pages will be available HERE later in the week.

Please check your details very carefully on the email you will have received and email your Race Timer, if there are any errors. Please note, this is very important as if you race with incorrect details (gender, category, club), you will be disqualified. Please note at this stage start times can not be changed and there are no transfers, refunds or deferrals available.

Things to remember for race weekend:

  • Please ensure that you know your race number when arriving at the registration desk.
  • Your signed waiver from your race letter and your photo ID – you cannot race without these.
  • Don’t forget to number your gels with a permanent marker.

That’s all for now. Good luck with your final race preparations and we look forward to seeing you at Parc Bryn Bach on Saturday June 16th.

Titan Brecon Finish

 

7 Race Day Triathlon Tips For Beginners

With the Titan Brecon middle distance triathlon just around the corner and our Portishead sprint soon after, we wanted to share some handy tips for you beginner triathletes out there.

1. Lay your kit out 48 hours in advance.
Unlike the simple sport of running, there’s a lot of kit admin to be dealt with in a triathlon! It can be a right faff getting everything together, but we’d strongly recommend you lay all your kit out a couple of days before the event. Even if you’re totally convinced that your trisuit is in the bottom of the drawer, get it out just to be sure.

Don’t be that person on the startline who’s forgotten their wetsuit and is facing a chilly swim!

2. Don’t forget to pack the ‘extra bits’
It took me years to remember to take these extra bits, but they will come in handy someday. Spare goggles, towel, talc (to line your bike shoes with to help your feet slide in), anti-chafe lube and sunglasses.

3. Walk through transition
On race day, once you’ve laid your kit out in transition it’s worth walking the whole route from swim exit to bike mount to visualise the order in which you’re going to do everything. Hat and goggles off, wetsuit off, shoes and helmet on, shades on.

It can be a hectic moment when you emerge from the water and it’s easy to lose your bearings. A little walk-through will help you do it on autopilot on race-day.

4. Finish your pre-race meal 2 to 2.5 hours before the start
Yes, some triathlons do start early which does mean you might be chewing breakfast at something like 4:30am, but your gut will thank you later. Keep it simple and only eat what you have before and make sure you hydrate with your meal too.

5. Warm up!
The swim instils fear in most of us. All those people to negotiate around, it can lead to a panicky, stressful first few minutes. But it doesn’t have to be this way! The cause of panic in the first couple of minutes is often due to a surge in heart rate, after all you’ve suddenly gone from standing still to swimming fast.

Warming up is a key factor in reducing this heart rate spike. If you can swim before the start, then take the opportunity. If you can’t, raise your heart rate with dry-land movements. Swing your arms, use stretch cords, jump on the spot. This will warm your body and create the expectation that you’re about to swim, resulting in a less-defined spike and increased perceived effort.

6. Rein it in on the run
At least to begin with, anyway. You will (hopefully!) feel great jumping off the bike, if for no other reason than you’re delighted to get off that saddle, so it’s easy to start the run too fast. But this is the biggest cause of melt-downs in the second half of the run. Aim to run a negative split (where you run the second half faster than the first) and you should find your pacing is much steadier throughout the whole effort. It should feel easy to begin but it’ll creep up, trust us!

7. Focus on the process
If you find yourself stressing about the outcome, worrying about the competition or concerning yourself over what your girl/boyfriend might make of your performance, stop! You’re focusing on the performance and outcome of the event, which is often out of your hands. Instead, focus on the process of how you’re going to get through each phase. Don’t look at the big picture, try to keep yourself in the here and now.

During each phase, focus on what you can do in the here and now to improve the process. So, in the swim think about keeping a high elbow, strong core and controlled kick. On the bike, keep those pedal strokes smooth and your cadence consistent. During the run get those knees up, don’t over-stride and focus on standing tall. Keeping tabs on these things will ensure you’re focussing on the controllable factors of the process which will ultimately lead to your performance outcome. Worrying about the outcome itself is often fruitless.

5 Taper tips for a 10k

Experienced runners may not need to taper for a 10k – after all, for the experienced runner a 10k isn’t too long a distance. But we love that a large proportion of our events attract first timers and we want to make sure you have the best day possible, so this advice is for you!

  1. Cut your weekly mileage in half in the week leading into the 10k. One of the main purposes of a taper if to arrive at the start line feeling fresh and ready to hit your targets. Reducing the volume of your training will let you recover from the fatigue you’ve developed over the previous few weeks.
  2. …but you don’t want to become sluggish, so keep some speedwork in there during your taper. On the Tuesday before the race, do 5 x 400m at your planned 10k pace with a very easy 200m jog between each. This session shouldn’t feel too tough, but it’ll remind your legs of how to run at pace.
  3. Take a full rest day two days pre-race. If you’re racing on Sunday, this means taking Friday completely off. Rest, relax and enjoy a day of moving as little as possible!
  4. Run the day before. Many people take a full day off the day before the race, but this can leave you feeling heavy and lethargic on race morning. You don’t need to do much, but if you can get out for a 15 to 20-minute run with a couple of 10 second strides thrown in, you will keep your body in tune for what’s to come tomorrow.
  5. Don’t overeat on race morning. You don’t need to carbo-load for a 10k! Even if you’re taking 1:15hrs or longer, a good breakfast will ensure you have enough energy to complete the distance. Eat too much on race morning and you’ll feel heavy as you toe the line…

Introducing our new partner for the Westonbirt triathlon

Drum rolls please. We’re delighted to announce a new partner for the Westonbirt Sprint Triathlon which takes place on 28th May: Pulsin.

Pulsin sponsored the #51Fiver Cotswold Standard triathlon at the beginning of this season and, well what can we say, the relationship has blossomed! They’re a great team of people with a super ethos and quite frankly we really rate their products.

As you’re going to be seeing more of them over the next week or two, we wanted to introduce you to a couple of Pulsin’s key products which can be used in both your triathlon training and racing.

Bars
Raw choc brownies. Anyone who’s tried these will know that despite managing to create a nutritionally packed snack, Pulsin have gone to great lengths to ensure taste isn’t compromised. The choc brownies come in a range of sweet and savoury flavours and are dairy, sofa and gluten free.
Protein boosters. With 13g of plant protein, these bars are ideal for post-training (or race) recovery. A little tip for you…with a cookie dough taste and texture, we highly recommend the vanilla choc-chip flavour.
Porridge oat bars. The goodness of porridge. In a bar. Simple. Using 100% natural ingredients and 30% less sugar than other oat bars, we particularly love the Apple and Cinnamon flavour.

Pea protein powder
Protein is a key nutrient, particularly for anyone taking part in sport. Some of us get enough in our diet naturally, but there’s certainly a place for supplementation. The protein supplement market is saturated with many brands claiming to make the best, tastiest flavoured powder. But the problem with most protein powders these days is they taste very synthetic and artificial. You might be getting the grams of protein you need, but it doesn’t necessarily feel like you’re doing your body a favour. And that’s where Pulsin’s pea protein powders come in.

You can choose from four vegan powders or three natural whey powders, so whatever your diet you know you’re covered. And rather than create the most appealing sounding flavour, they’ve gone natural (flavourless) on them all. It’s a bold statement, but it leaves you with ultimate versatility on how to use them. Chuck a scoop in your morning smoothie, add some to your cereal or even throw some in your spaghetti bolognaise for an extra protein punch.

Other stuff
It’s worth checking out their Kids range too, with a selection of fruity oat bars that are perfect for their lunch box. Slow release energy to keep them focused all afternoon and one of their five-a-day, they’re low in sugar and high in fibre. The Beond Organic Fruit and Nut bars are also a great choice for snacking options through the day (you can never have too many snack options).

We hope all you DB Maxers taking part in the Westonbirt Sprint Triathlon next week will try some of the products and say hi to the Pulsin team – it’s great to have them on board.

See you next Monday!

Race Letter – Pulsin Westonbirt Sprint Triathlon

It’s time for the Pulsin Westonbirt Sprint Triathlon DB Maxers! Bank Holiday Monday May 28th sees us back at Westonbirt House for the sold out and ever popular sprint triathlon.

Please click and read your race letter HERE carefully prior to race day. The race line-up and live result pages is available HERE.

Please check your details very carefully and email your Race Timer, if there are any errors. Please note, this is very important as if you race with incorrect details (gender, category, club), you will be disqualified. Please note at this stage start times can not be changed and there are no transfers, refunds or deferrals available.

Things to remember for race day:

  • Please ensure that you know your race number when arriving at the registration desk.
  • Your signed waiver from your race letter and your photo ID – you cannot race without these.
  • It is a 5 minute walk from transition to the swimming pool, please ensure you give yourself plenty of time to get to the start.

That’s all for now. Good luck with your final race preparations and we look forward to seeing you at Westonbirt House on Monday May 28th.

 

blueseventy #51fiver Cotswold Triathlon latest sponsor news

DB Max are delighted to welcome the following sponsors to the blueseventy #51fiver Cotswold Triathlon:

blueseventy #allabouttheswim

One of the UK’s top suppliers of wetsuits, swimwear and goggles, making products to enhance your swimming experience. 70% of the earth is covered in water, hence the name and blueseventy make products that empower swimmers to achieve their personal bests. Since 1993, they have been designing, testing, refining and crafting products using superior materials and revolutionary details that equate to comfort, freedom from restriction and ultimately a competitive advantage in the water.

As title sponsors, blueseventy have generously given all our winners some fabulous prizes.

And there’s more DB Maxers…… blueseventy are also giving away a spot prize. 

Pulsin

Pulsin are a local based UK company who go above and beyond to deliver highly nutritious foods that transform everyday eating occasions into health optimising opportunities.  Each product range has been crafted and nurtured by Ben, Nick and Simon – three university friends who, for the past decade, have shared their view that all people, of all ages, should be able to eat healthy foods without compromising on taste.

The nutritious Pulsin bars will be on hand to fuel DB Max’s endurance triathletes at the finish line. The place to look for a special post-race treat!

For all the low down on the great-tasting Pulsin bars, check out their website at Pulsin.co.uk

 

 

Made from Plants not Plastic!

                           

As a company DB Max are very eco-conscious and over recent years have researched ways that we can help our environment and reduce our carbon footprint.

DB Max are advocates of the three R’s: reduce, reuse, and recycle. We dispelled with plastic carrier bags at our event finish lines around four years ago and feel that no matter how small or insignificant our actions may seem, they do make a difference and do matter.

So, we are incredibly happy to announce that we have just taken delivery of 20,000 event drinking cups which are made from natural, renewable plant materials and can be composted together with organic food waste after use. They have been independently certified 100% compostable by leading European and US authorities. DB Max have been increasingly concerned with the volume of plastic cups and bottles used at our events each year and even with us recycling as much as possible, this change in our business practices, represents a significant positive in reducing our carbon footprint.

So DB Maxers, look out for our new environmentally friendly water cups at all our events and the special green bins. These will be located at the finish and any used cups at our water stations will be collected by staff and transferred into the bins. Join us in helping to positively shape our environment!

 

A MOUTHWATERING RECIPE FROM OUR NUTRITION PARTNER PULSIN

Pulsin, our new nutrition partner for the blueseventy #51fiver Cotswold triathlon would love to share one of their fabulous recipes with you. Purchases for the ingredients can be made online and they are offering all DB Maxers a 25% discount (terms and conditions apply).

These chocolate truffle protein bars look incredible and are super easy to whip up!

VEGAN CHOCOLATE TRUFFLE PROTEIN BARS

Preparation Time – 30 minutes

Servings – 16 bars

Approx. Macros Per Bar – 14C 9P 7F

Approx. 155 kcals

For coating…

Directions

  1. Blend together all ingredients in a food processor.
  2. Place into a 9 inch loaf tin that has been lined with baking paper. Allow to set in the freezer for 2 hours.
  3. Slice into 8 or 16 bars…. I made 8 and coated them before slicing half when I realised how jumbo they were so I’d recommend creating 16!
  4. Melt chocolate with coconut oil in a large 2 litre jug with a wide base in the microwave. Heat for 30 seconds, stir, heat for 30 seconds more; it should take 90 – 120 seconds total.
  5. One at a time place the bars into the melted chocolate.
  6. Coat and then remove with a large spoon. Transfer to a fork, tap off excess chocolate and return to a plate or tray lined with baking paper.
  7. Sprinkle with freeze dried raspberries and some puffed amaranth, or whatever your heart desires.
  8. Store in the fridge for up to two weeks or at room temperature for one week in a seal tight container. You can also freeze them for up to one month.

The discount code below needs to be entered in the ‘coupon code’ box at the basket stage of the checkout process. Please note the following terms and conditions apply:

Discount Code – DBM25

Terms and Conditions:

* Discount applicable on web net prices only

* Discount applicable on orders over £20 only

* Discount not applicable on Gift Hampers, Limited Edition or Subscription Products

* Discount code cannot be used in conjunction with any other discount code or offer

* One use per customer only

* Discount expires 13th June 2018