''I'd Better Get Started'
Attorney, Businesswoman, Triathlete

She had been out of college for more than a decade. OK, she admits, it was almost two decades. Even in her college days, appearances on the athletic fields were rare. Then a thought: perhaps I should compete in a triathlon.
Jane Sender, attorney-at-law and businesswoman, watched last year’s Hawaii Ironman on the tube. "I saw those older people compete and said I’d like to be doing that when I’m in my sixties, so I’d better get started."
So last November, Sender, now 42, jumped in. Convinced by Dr. Steve Jonas’ book, Triathloning for Ordinary Mortals, she joined the local bike club, The Charles River Wheelmen, and entered rides of 50 to 100 miles. "At the time I was really interested in becoming very fit and wanted to take on a personal challenge. I was never an athlete when I was younger. I thought what a great challenge it would be to set a goal of competing in a triathlon. I never dreamed that I could so it, but somehow I had this incredible desire to push myself and go for it."
Struggling in the pool, she decided to employ a personal trainer and linked up with Karen Ghiron, founder of Wellness Works. "Although I had come a long way on my own, I made more progress once I started working with Karen. She understood what I needed to do to improve my speed and strength."
Pushed by Ghiron, Sender entered a DMSE-sponsored sprint triathlon. "This prepared her for all the variables.


Spinning: A Mind Body Travel Experience
New Exercise Craze Takes You Everywhere…While Standing Still
It’s a country road in northern Vermont and you’ve been cycling at 17 miles an hour – very hard work. Your body begins to tire, but your mind says keep going. After all, the Green Mountains and the rushing brooks are an inspiration and it’ll soon be time for lunch beneath a spreading oak tree. You’re not alone. Twenty other riders are with you, and it feels good. "O.K.," the instructor says. "Time to slow down. Time’s almost up." You steal a glance at the clock in the fitness room and it is time to quit. Great trip. Great class. Wonderful scenery.

What’s wrong with this picture? To begin with, you weren’t in Vermont. You were "spinning," a term coined for this specially designed exercise class on indoor bikes that stimulates the performance of outdoor cycling. The 45-minute class takes participants from a gradual warmup of easy cycling or "spinning" to a mixture of fast-paced intervals and long, slow climbs. The certified instructor choreographs the class, creating a sense of the outdoors and motivating the students by encouraging them to push their limits.

The Simulation
Midway through the class, the instructor has the students lift their butts off their seats and do eight 30-second runs on the bike. "Turn up the resistance," she cajoles, "you’re heading up a hill. A Pavarotti opera urges the participants up the steady incline. "You only have 10 more seconds, you can do anything," she encourages. "You’re almost at the top, take a look over the edge."

"I don’t want to see the edge!" a cyclist yells back in jest. As you feel the burn, and begin to slowly lower the resistance, you finally reach the top!

A loud, booming heavy-metal rock piece blares in the background as the riders flatten out and rest on level ground. The beautiful level asphalt underneath your tires is a nice relief from the slanted course you’ve just finished. As your muscles recover to a gentle instrumental refrain, you explore new terrain. The Allman Brothers’ "No One To Run With," is played and, all too soon (for some), the class is over. Enough time is left for cooling down and stretching to the tune of meditative, relaxing strings. The class is sweating; they’re exhausted but thoroughly satisfied.

The Spin Appeal
Spinning was created in 1987 by Johnny Goldberg, a world-class cyclist who developed this new exercise craze as a learning tool to help prepare himself for the difficult Race Across America (RAAM). Goldberg wanted to be able to cycle all year round without sacrificing his training because of inclement weather. Today, health clubs in every major city offer some version of spinning classes.
Basically, the workout is performed on a uniquely built stationary bike manufactured by Schwinn that feels like a road bike. It even has a place for a water bottle and features a resistance knob to help simulate the feel of a hill or mountain. Spinning has become the new 90s craze, with classes running typically about 40 minutes and led by a certified instructor who choreographs the class as though participants were all outdoors. The instructor’s use of high-intensity music and new-age imagery is crucial to push people to their ultimate fitness potential.
The routine has become very popular in health-club programs. In some clubs its called Cycle-Reebok, in others Power Pacing. These distinctions reflect the type of equipment used. Whatever the name, it’s a definite hit. In some fitness clubs, such as the Boston Athletic Club (BAC) in South Boston, members need to sign up a day ahead of time in order to guarantee a spot in popular classes. "We can only allow 21 participants in each class and all 20 classes a week are filled to capacity," says Steve Craze, fitness director and codirector of spinning at the BAC.
What excites participants, in addition to the unique approach, is that individuals of all ability levels can participate together. A beginner can spin alongside someone who has been taking classes a lot longer and has a higher fitness level – meaning the ability to sustain a given workload with a lower heart rate. Classes are coed and attract men and women ranging from their mid-20s to mid-60s.

The Workout
In terms of effectiveness, each participant burns approximately 500 calories per hour, which is considered adequate as an exercise. More importantly, indoor cycling allows people to experience road cycling without the potential risks and weather pitfalls. Specifically, spinning strengthens the major muscle groups of the lower body, including the quadriceps, gluteus maximus, hamstrings, and calves. Participants have different reasons for taking the class. Some spin to relieve work stress, to lose weight, or to achieve fitness goals. Nancy Keller decided to get back into exercise at age 65. She began by taking beginner classes and, only seven weeks later, advanced to the hour-and-a-half super cycle class on weekends.
Spinning classes clearly place less stress on the knees compared to running, which causes many more injuries. Dr. Jim Hagberg, exercise physiologist and professor at the University of Maryland, says, "spinning allows for less muscle and joint stress, but aerobically it isn’t better or worse than any other exercise." Spinning can easily be incorporated with other strength-training programs, as well as swimming, walking, or running. Best of all, you don’t need your passport!

Karen Ghiron is a professional trainer and fitness consultant in Newton, Massachusetts.

Spinning Specifics

Checklist
  • Make sure you ask which version of spinning the health club teaches and if the instructors are certified.
  • If you have never taken a class before, be sure to inquire about an introductory class.
  • Request a class schedule, which lists times and types of classes offered.
  • Make sure you have spoken with a physician about participating in the class.

    Bring
  • Water bottle, padded bike shorts, T-shirt
  • Bike shoes or sneakers
  • Towel
  • Dry shirt

     What to look for in an instructor
  • Interesting choice and variety in music
  • Certification for teaching spinning technique and CPR
  • A fitness background
  • Attentiveness to students
  • A natural ability to motivate and create energy in class



Resources
These Boston-area health clubs offer spinning or other group cycling classes. Also, Cycle Reebok has a Web site, www.cyclereebok.com, which provides a list of Cycle Reebok classes in the Boston area.

  • AFC Sports, 80 Summer Street, Boston; 617-451-7746. Exclusively Reebok Studio cycling and personal training.
  • Baystate Athletic Club, 28 New Drift Way, Scituate; 781-545-2249.
  • Boston Athletic Club, 653 Summer Street, Boston; 617-269-7910.
  • Boston Sports Club, 561 Boylston Street, Boston; 617-536-1247; 15 Gorham Road, Allston; 617-731-4177.
  • Dedham Athletic Club, Off Rte. 1, at Pizzeria Uno’s entrance to the Dedham Mall; 781-326-2900; www.dedhamhealth.com.
  • Energy Works, 169 Rear Pleasant St., Marblehead; 781-631-7030.
  • Fitcorp, 1 Beacon St., Boston; 617-248-9797; 133 Federal St., Boston; 617-542-1010; Prudential Center, 800 Boylston St.; 617-262-2050.
  • Gold’s Gym, 100 Second Ave, Needham; 781-444-6537.
  • Healthworks, 920 Commonwealth Ave., Boston; 617-731-3030; 441 Stuart St., Boston; 617-859-7700.
  • Longfellow Sports Club, 203 Oak St., Natick; 508-653-4633.


One Woman’s Journey to a Marathon
Three years ago while purchasing a new pair of walking/running shoes, I had spotted a Wellness Works brochure. I took it home, read it, and stuffed it into a file with fleeting thoughts of what it would be like to engage a "real" trainer in a personal fitness program. When would time and money permit such a luxury?

It is hard to say what combination of experiences harnesses an individual’s decision to turn a dream or a luxury into a necessity – especially if the dream involves a physical challenge. For me, last January was a time of major life transitions. A strong need to take charge of my life was emerging. I had completed an intensive MBA program in August (almost 25 years after my college days), journeyed with a life-long friend through the final stages of her 10-year battle against cancer, began the planning of a summer wedding on the Cape for my only daughter, and could no longer deny the stark reality of what it would mean to turn 50 in April. I was moving into a new decade. What achievements did I want that portion of my legacy to reflect? I needed to set about discovering whether there was any chance that I could be transformed from a Tufts 10K runner into a 26.2 marathoner.

When Karen Ghiron and I first met, we discussed my goal. In the process I expected to simultaneously raise my present running ability and enhance my personal wellness. I didn’t want to be among those who finish a marathon but afterwards never want to sport a pair of running shoes. My approach would be slow and steady. I was worried about injuries. I had an old back problem and was familiar with those infamous knee problems recounted in running magazines. Karen was encouraging.

We began an evaluation and established a training schedule. Little did I know that setting such a goal was not only a partnership with Karen, but most importantly with myself. Developing an individual process to achieve my goal and focusing on the constant reevaluation of that process would take more will power, determination, and sheer tenacity than almost anything I have ever done.

I credit three main factors as contributing significantly to my successful running of the New York City marathon. First, stretching before and after runs and workouts. Achieving the ability to really "feel" stretches properly was critical. It often added a half hour to the total running time, but I am convinced that it gave my body the best chance to perform well over time and avoid injuries.

Second, running benchmark runs with Karen. As I began to increase distance and time on longer runs, our sessions would include the first of many of the benchmark runs: the first eight mile; the first ten mile; the first fifteen plus mile run. I learned to listen to my body and compare my experience to hers, to break a long run down into incremental landmarks of success, to monitor my stamina, to ease into the uncharted territory of my body’s reserve and my mind’s strength. Karen became the person outside myself, the casual observer that provided perspective, support, and encouragement while the running experience was happening.

Third, the unexpected joy that accompanied the mini successes of the process fired my motivation. As I achieved a longer distance, or ran with a sense of "lightness", or discovered that I had mastered my body’s unique need for nutrition and water, or even completed the few formal races that were integrated into the training schedule, I built confidence and motivation. I didn’t have to wait to experience the success of a marathon. Each training success reminded me that I was traveling closer to my goal. The joy of those achievements became a very special part of my motivation.

In hindsight, the fact that I recognized that I did not feel secure enough to just read a book about marathoning, but needed to lean on someone as a coach, was key. In fact, strong coaching was something I needed even in the final moments prior to the marathon itself.

As Karen and I rode the bus over to the Staten Island staging area the morning of the New York City Marathon my mind began playing old tricks on me. I began having self-doubts about my training and my ability to finish. "Why had I ever decided to do this?" Karen’s words are as clear in my mind today as on that rainy November morning. "I’m your trainer and I’m telling you that your body is ready. But, I can’t take charge of your mind, that’s something only you can do."

That was the essence of the message that Karen had offered me from day one. She would be there to coach me. She would give me support and an honest assessment of my progress and my ability every step of the way. But, this was going to be my victory. This victory would test my mind and body. I would need to remain focused, to remain positive, to see around obstacles, to make many adjustments, and to know myself.

During the marathon I was able to establish my pace after the first mile. I had made a mental plan of the race – its course, when I would drink, and where I could make a bathroom stop. Despite the rain, which came down in torrents at times, I was able to keep close to my plan. I adopted a "lamp post" mentality. I didn’t have to tackle the entire distance, just run from lamp post to lamp post. Each mile had a water station. I knew I was running about eight to nine minute miles. So, at each station I motivated myself with anticipation of another station in only nine minutes. "There" I told myself, "another mile down". I felt a bit drained every once and a while but generally the course, the crowds, the ethnicity, and diversity of New York City kept me running with anticipation and enthusiasm. At times I felt as though I was on automatic pilot. My legs just kept running, while my face took in the sights.

At mile 22, I began to feel tired. The worst was behind me, but I wondered if I really had enough reserve to make the next four miles. Now it was taking me 10 minutes a mile. Could I last 40 more minutes? At mile marker 24, I got a second wind and although short lived, it confirmed my determination to finish. The mile from 25 to 26 seemed endless, I was sure someone had miscalculated the distance. But, soon the finish was in sight. I couldn’t help cheering for myself. "I had done it…I had run the New York City Marathon.. All 26.2 miles of it… I had done it…I had won." As I crossed the finish line, the weight of my wet clothes and running shoes faded into the back of my mind. Excitement carried me forward. I wore my medal with pride – giving the thumbs up to anyone I saw who displayed theirs as well. I felt great!

The next morning I was walking comfortably in Central Park. (Actually, within two days I was back to short runs). My goals had been accomplished. I was well, injury free, and in better shape than in any of my 49 years. I had run for 5 1/2 hours and finished strong and smiling. And, perhaps more importantly, I was still in love with running.

Only one question remained, "Is doing this once in a lifetime enough?"

(Since the new York City Marathon, Sandy has begun training for the very first Rock N’ Roll Marathon, to be held on June 21, 1998.)


Personal Trainer
Karen Ghiron of Wellness Works faces the challenge we all do – how do you work hard at your business and still find time for exercise? Not only does Karen help manage the wellness program at Stride Rite, but she also has her own private clients as well, and travels to work out with them onsite.

Karen started her own company, Wellness Works, after a stint at Com/Energy Service Company in Cambridge, where she was Wellness Director for more than 300 employees. An ACE certified Personal Trainer with a degree in kinesiology and exercise science, she began to build a client base with a mix of corporate and private clients.

Many of her clients have fast-paced schedules in the business world, and the biggest obstacle to exercise for them is time. "I try to show them how exercise can actually get you through the day," says Karen. "It keeps you motivated, raises your self-esteem, and can even stave off depression." She tries to teach people, especially women, that fitness is not just about looking good – but also what it can help you accomplish. "I have clients that can now finish a 5K race – competition and accomplishments can really improve one’s confidence." She is her own best advertisement – she continues to compete in marathons, triathlons, and cross-country bike tours. "Fitness is about your heart, mind and body, as well as looking good."


Getting Personal
Personal trainers working in health clubs and in the home spend much of their time working one-on-one with clients, marketing their services, and keeping current on the latest in the fitness industry. Being on your own in the personal training field is a very rewarding job, especially when you observe clients making positive lifestyle changes and accomplishing specific, well-defined goals. Of course, a trainer can often feel a sense of isolation, especially in-home trainers who have little or no contact with others in their field.

This is where the many local and national organizations that personal trainers have at their disposal come in. These organizations are great for networking opportunities, as well as learning the most up-to-date information on research, fitness equipment, choreography, and motivational tips for clients. Trainers need to immerse themselves with as much outside information and networking as they can to keep themselves well-informed and well-motivated. Failure to do so can lead to burnout. Below are a few organizations and certifying bodies that can help keep trainers abreast of the latest goings-on in the personal training field.

  • AFAA – THE AMERICAN FITNESS ASSOCIATION OF AMERICA. AFAA is the world’s largest fitness education organization and offers workshops, certifications, and continuing education and distributes the American Fitness publication. AFAA holds local and national conferences for fitness practitioners and personal trainers. They also hold certification courses in aerobics, step aerobics, weight training, and personal training.
    (1-800-225-2322)
  • IDEA – THE INTERNATIONAL ASSOCIATION OF FITNESS PROFESSIONALS.
    IDEA offers professional business and individual memberships. IDEA, which hosts annual conferences for personal training on both the east and west coasts, serves as a resource for fitness professionals. The aforementioned conferences are great opportunities for trainers to network and gain valuable hands-on information on the latest in fitness trends and research.
    (1-800-999-IDEA or WWW.IDEAFIT.COM)
  • ACE – THE AMERICAN COUNCIL ON EXERCISE. ACE is a certifying body for personal training, group fitness, and lifestyle and weight management. ACE also approves companies that provide educational courses and evaluates fitness products.
    (1-800-234-9229 or WWW.ACEFITNESS.COM)
  • NSCA – THE NATIONAL STRENGTH AND CONDITIONING ASSOCIATION. NSCE offers a national certification program in strength training, national and regional conferences and clinics on strength training, conditioning practices, injury prevention and research findings.
    (402-472-3000)
  • ACSM – THE AMERICAN COLLEGE OF SPORTS MEDICINE. ACSM is the largest and most respected sports medicine and exercise science organization in the world with more than 15,000 members in 72 countries. ACSM promotes and combines research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.
    (317-637-9200 or WWW.ACSM.ORG/)
  • IHRSA – THE INTERNATIONAL HEALTH, RACQUET AND SPORTSCLUB ASSOCIATION. IHRSA is a nonprofit trade association dedicated to building the profitability of member health clubs. Located in Boston, MA, IHRSA currently has around 4,500 member clubs.
    (1-800-228-4772 or WWW.IHRSA.ORG/)
  • AHA – THE AMERICAN HEART ASSOCIATION. The nonprofit organization offers educational material on the prevention of heart disease. The AHA also coordinates many events that support heart disease research, in addition to promoting healthy eating and exercise. Personal trainers can get involved by volunteering their services for various AHA events and projects.
  • FRA – FITNESS RESOURCE ASSOCIATES. This Boston-based educational organization offers classes for AFAA certification. FRA also offers CPR for trainers’ certification requirements.
    (781-444-5032)

Pushing Yourself to New Heights: Newburyport's Gene Metto turns to Wellness Works, Inc. to prepare for "Iron Man" triathlon

Newburyport, MA – Like many of us, Gene Metto had gotten busy in his personal and professional life.  By the time he celebrated his 30th birthday, he found that he was neglecting his physical condition. In his own words, “I had gotten severely out of shape.” But rather than take things lying down, he decided to take the bull by the horns and focus his energies on improving his conditioning. He started biking and running on a regular basis, and even started running in some marathons. By the time he had reached age 40, he was looking and feeling much better, but Metto set his sights even higher. “Marathons were fun, but everyone around me seemed to be doing them. They didn’t mean as much as they used to. That’s when I decided that I wanted to do an Iron Man triathlon.”
For the uninitiated, an Iron Man triathlon is a physically grueling experience and something not to be taken lightly. It begins with a 2.4-mile swim, progresses to a 112-mile bike race, and concludes with a 26.2-mile run – and it all has to be completed in a single day. “The event I was interested in was based in Lake Placid, New York,” says Metto. “It started at 7am in the morning and they closed the course at midnight.”

Begins working with Wellness Works, Inc. to reach his goal
Despite his exercise physiology background,  the fact that he had gotten himself into pretty good shape on his own, and was now working as a physical education teacher, Metto confesses, “I wasn’t sure I could do it. An Iron Man triathlon is not a leisurely event. You’re under tremendous physical and psychological pressure to get it all done inside 17 hours. Once you start, there’s no turning back.”

Metto decided to hire Wellness Works, Inc., a personal training business based in Newton, Mass., to help him reach his goal.
“I had met Karen Ghiron, the company’s owner, while running in some marathons,” explains Metto, “and I was impressed not only with her own physical conditioning, but also with her positive attitude. So I decided to hire her as my personal coach.”

Coaching on exercise, nutrition, and mental attitude
Over a six-month period, Ghiron coached Metto on his exercise regimen, his nutrition, and his mental attitude. The bulk of the time was spent working out in the pool, as Metto felt the least confident of his swimming ability. “Karen introduced me to the ‘Total Immersion’ program, which is specifically designed to make adults feel more comfortable and confident in the water.” Following a regimen of lessons and drills, Metto slowly began to swim longer distances at greater speeds and with greater efficiency. Ghiron also worked with Metto on improving his endurance and speed in both biking and running.

Iron Man competition “absolutely”do-able
“Karen didn’t just tell me what to do,” says Metto, “she showed me. She would often swim, bike, or run right alongside me. Her approach is to show you by doing, and she has a positive attitude that’s contagious. For example, when I first asked her, ‘Can I really do an Iron Man triathlon?, she replied without hesitation, ‘absolutely!”

Works with Wellness Works trainer for six months
Metto had a number of sessions with Wellness Works over a six-month period, but the professional association was about much more than drills and training sessions alone. “Karen wrote up a whole fitness plan for me. She developed training schedules for swimming, biking, and running. She monitored my progress and continued to make suggestions and recommendations via email and over the phone. I felt like I truly had a coach behind me.”

Mission accomplished; completes “Iron Man” triathlon in 14:26
At Ghiron’s advice, Metto worked towards his ultimate goal by first participating in a half Iron Man in (month) of 2000. He completed that event without incident, and one year later, in (month) of 2001 realized his goal by finishing a full Iron Man triathlon at Lake Placid, New York in 14 hours and 26 minutes.

“Wellness Works made the difference”
“Wellness Works, Inc. definitely made the difference for me,” concludes Metto. They’ve taught me that with the proper training, discipline, and attitude, you can accomplish just about anything. They help you set very high standards for yourself.”

“My trainer, Karen Ghiron, has a remarkably well-rounded background, and I would recommend her without hesitation, whether you’re interested in training for an Iron Man triathlon, a marathon, or just interested in getting in better shape.”

Looking towards the future
Has Metto continued to set his sights high since working with Wellness Works? “Absolutely,” he concludes. “This past summer July 2002 I completed my second full Iron Man triathlon in just 13 hours and 20 minutes!”

 

Over-hydration is a real threat on Marathon Day

Boston, MA April 1st ~ “Runners are well aware of the dangers of dehydration, but there’s been too little public education about the danger of overhydration, which is just as dangerous,” says Karen Ghiron of Wellness Works in Newton. Ghiron is a fitness trainer and coach for athletes training for endurance events such as marathons, Triathlons, and Iron Man competitions.

Last year the runners and fans of the Boston Marathon were stunned to learn of the death of a runner from hyponatremia: over-hydration which depletes essential minerals from the body, causing disorientation, illness and in rare cases, death.
As the 107th Boston Marathon runners step up to the starting line on April 21, they and their support teams need to know about this serious condition, how to avoid it, and how to recognize it in time to get help.

“Long distance, marathon and triathlon runners are most at risk”, says Ghiron, “because the longer they run the more they sweat, and the more likely they are to over-consume water without taking in enough sodium.” Sodium (salt and chloride) is an essential electrolyte which allows water to permeate the cell walls so that water can be redistributed throughout the body, allowing muscles to work and organs to function.

Most people don’t get into trouble with a morning workout or a 3-5 mile run. But longer races, like the Boston Marathon, can create an electrolyte deficiency over time that has confounding symptoms that are completely counter-intuitive.

"In short, " says Ghiron, "if you are over-consuming water and under-consuming electrolytes, your body can’t use the water you’ve given it, and you’ll actually be dehydrated while you’re virtually drowning your body. "Untreated, over-hydration and dehydration can lead to collapse, convulsions, and even death.
The symptoms of hyponatremia include bloating, a feeling of fullness in your stomach, nausea, incoherence and disorientation. You may be unable to take in any more water, and also unable to urinate: these are warning signs to get to the medical tent and ask for help! "It’s important to review the symptoms and signs with your support team," says Ghiron, "because if you have the symptoms of hyponatremia, chances are good that you’ll either be unable to communicate that, or unable to know you’re in trouble."

Ghiron stresses that it’s important to share this information with your support team and other runners, because "if you’re confused and disoriented, you may not know you’re in trouble, so be sure to review the signs with your support team well in advance."

"Even seasoned athletes can learn something new," Ghiron says, and she has some first-hand experience with hyponatremia. While cycling in the Pan Mass Challenge in 1997, Ghiron’s focus was fixed on keeping adequately hydrated and keeping her eye on the finish. A seasoned athlete with 14 races, 5 Boston Marathons and several Ironman competitions under her belt, she reached the finishing line in an exhausted, disoriented state that baffled and frightened her, and was a mystery to her support team. "I was dizzy and confused, and I felt weirdly out of control. My stomach felt too full, and I literally couldn’t take in any more water without being sick. I didn’t know then that I needed to get to the medical tent quick, and I’m lucky I got through it. "

Now Ghiron trains her clients to be aware of the possibility of hyponatremia and the importance of including sodium replacement as a standard preventive step in training.

Good prevention begins with training in advance. "As part of your routine, " Ghiron says, "learn to balance the amount of water you consume with the rate at which you sweat. Practice taking in small amounts of water at a time, and getting salt in fluids, and notice how your body reacts. Train in a hot environment if you can, to get a better sense of how you react to heat over time. As a general rule, try to take in one gram of sodium per hour during a long event, and build up your sodium reserves by taking 10-25 grams a day of salt pre race."

Training to avoid hyponatremia:

  • Drink small amounts of fluids to stay hydrated, but don’t overdose on water.
  • Take in electrolytes through sports drinks which have sodium and potassium
  • Ask the Race Director what fluids will be given on race day.
  • Try to eat snack foods with salt, like pretzels or chips
  • Alternate water and hot clear chicken broth to get both water and salt
  • Tomato-based drinks include high sodium content.
  • Salt tablets should NOT be used unless you have used them before,
    know a safe dosage and know how you tolerate them.
  • Avoid taking aspirin, acetaminophen or ibuprofen during the race, as it may affect kidney functions

Precautions on race day

  • Make sure you eat and drink a good breakfast, one that you body is familiar with. The race doesn’t begin until 12:00 – that makes for a very long day if you haven’t eaten.
  • Bring a snack pack, including an energy bar, banana and an orange with you to eat half an hour before the race, to ensure you don’t star out with a potassium deficit.
  • Carry a water bottle or fuel belt with you during the race
  • Pack some pretzels, crackers of other salty food with you
  • Drink sports drinks with electrolytes along the way
  • If you find your stomach feels too full, you can’t take in more water and you don’t feel well, get to the medical tent right away.

    "Good luck and realistic training will serve you well on race day," says Ghiron. "And remember that proper training includes learning how to replace sodium and balance your water intake!"


Pan Mass Challenge Frequently Asked Questions


How do I get my bike to fit me correctly? A good recommendation is to go to ‘Belmont Wheelworks’ in Belmont, Cycle Loft in Burlington, or International in Allston and Newton they are all known for doing bike fittings. Belmont Wheelworks now has a program where one of their trained staff will come to you and do it in your home for those time crunched individuals.

What do I need to bring on my bike with me? Two tall water bottles (including an energy drink which has a balance of electrolytes), bike bag which holds tire irons, patch kit, energy bar, tissues, sunscreen and a light windbreaker or vest and extra cash for long rides. A pump for fixing flat tires should be affixed to your bike. Know how to fix your own flat tire before going on your long rides.

Should I carry a camel back? That is totally up to you. Some people swear by them, while others find it irritating and hot to carry on their back. Practice using it on training rides and then you decide.

Should I wear underwear under my bike shorts? No, ask most riders and they will say it is more of an irritant then to your benefit to be wearing them. Most likely riders wash their shorts after each training ride. The underwear is another layer, which may cause more soars on your butt. I ride without them and it is much more freeing. Today’s shorts are designed well with extra layer of thickness so don’t worry about anyone seeing your butt while on your bike.

What do I do when I get saddle sores? Try an ointment called ‘bag balm’. Farmers use it for milking cow utters. It really helps with saddle sores. It is made in Lyndonville, VT, and is sold in square green tins of various sizes. Put on before going on your long rides. This is a great ointment to have especially on back to back riding days. If you don’t have that then you can use vasoline to protect some of those vulnerable parts. I purchased mine at "Restoration Hardware". http://www.bagbalm.com/

What are the big chain rings on the front for? When the chain is on the big ring, this is used mostly for downhills and gives you a much harder resistance. When you drop the chain ring into the smaller chain ring then you are more likely to feel a lighter resistance and will actually be spinning. Your revolutions per minute will be at a higher rate. Somewhere between 80 –90 rpms is more likely in this chain ring. This number in rpm’s represents itself as cadence on your cyclometer.

What is the gear cluster in the back for? What does a 12-26 mean? The gear cluster in the back helps to fine tune your riding. So if you are climbing a hill and need less resistance you would move the chain up the cluster to reduce resistance and keep your rpm’s up. Lowering the chain ring to the smallest one in the cluster will add resistance so better for going down hills. A 12-26 is an average size cluster. 12-28 helps to get up the hills easier and 12-21 makes climbing the hills much more challenging but better for the flats .

What type of cyclo computer should I get? There are many different brands some with wires and others without. Again this is your preference. Make sure the cyclometer has speed, total distance, trip distance, cadence and fastest speed for trip, as well as time ridden for ride. Some even have heart rate monitors and a temperature reading.

What seats do people recommend for cycling? I like the Terry Butterfly Women’s seat. They also have a men’s version called "Buzz Off". I have friends that like to try out many seats before settling in on the one they like. Bike shops may let you try some out before you commit to purchase. Ask PMC friends what they use and like to ride on.

Can I get off my bike and ride it up hills in the Pan Mass Challenge? Of course but make sure you get off on the right side of your bike. The other riders will go around you just hug the road tightly to your right.

How high should I pump my tires? You should always pump your tires up before going on your training rides. Look on the side of the tire for amount of air you need for your tire. Having tires pumped up to the required amount helps you to ride faster and decreases the likelihood you will get a flat tire.

Other favorite tips worth sharing with PMC riders? Let me know by emailing me and I will include them in my next FAQ’s.

 

 

Top 10 Training Tips for your first Pan Mass Challenge

  1. Increase your cycling mileage during the next 3 months -- Build up your long rides every other weekend by 10%. If your longest ride to date is 50 miles the next long ride should be 60 miles two weeks later 70 and so on… You can also measure in time riding. The average rider takes approximately 7 – 8 hours to do a century ride and is averaging 15 mph. If your longest riding time has been approximately three and half hours, your next long ride should be four and half hours. You should make sure you have at least ridden a 90 -100 mile ride three weeks before riding the PMC.
    Taper from your last long ride - Make sure you give your body two weeks to taper ( cut down on mileage) prior to the PMC, August 2 –3rd.

  2. Remember F.I.T. Frequency, Intensity and Time (duration) for how to train and how long.
    Recommend - Cycling 1 hour to one hour and half 2 – 3 x/ week or cross train with running, roller blading, or something that raises your heart rate similar to cycling.
    Intensity - Utilize a heart rate monitor in your training. Find out your target heart rate range by the formula below. Rhr = Resting heart rate.
    The Karvonen Method (220 – age – rhr x (.65 - .85) + rhr) = Target heart rate range.

  3. Learn the important rider lingo and definitions – good to know when riding with groups.

    Cadence = revolutions per minute = 80 – 90 rpms on the flats make sure you learn how to use your gears to achieve this without "muscling through" your rides.
    Spinning = using a very low gear to keep your rpm’s at a high rate, you should be aerobic and feeling like you are not working hard
    Drafting = this is when you are in a paceline and are utilizing the rider in front of you to cut the wind so it helps make your riding a little easier. Usually you are very close to the other riders back wheel.
    Pace line = a group of riders take turns having someone lead and pull the group. The rider in front is working the hardest, each rider ‘pulls’ for about 1 minute to 1 _ minutes , then the rider in front drops all the back to the last rider and the second one now leads the pack. This is a great way to ride faster and not fatigue as much. You will often hear someone say "get close to my wheel". This is something to practice in training rides with people you feel comfortable riding with. Good communication is very important for all riders. Make sure everyone you are riding with knows this is what you will be doing.

  4. Develop a Strength Training Program – upper and mid back muscles especially latissmus dorsi, triceps and shoulders. As well as the power house leg muscles, the quadriceps and hamstrings. You can put together an effective free weight training program without going to a gym. It should not any longer then 30 minutes. Talk to a trainer at your gym or call Wellness Works 617-965-6585.

  5. Stretch before and after your ride – stretch the hamstring and quadriceps, lower back before and after ride and also during the ride. You can do this on your bike. Upper and mid back get very tight as well as triceps.

  6. Train with proper fueling and hydration. Drink electrolytes in your liquids and or eat salty foods and water. Do not change what you have been training with the weekend of the PMC. Avoid ‘hyponatremia’ where you overhydrate your body and don’t have enough sodium and potassium. See article on www.wellnessworksinc.com, "resources page" on how to avoid Hyponatremia.

  7. Train with other people your speed and just a little faster. Find a group that works for you and you feel comfortable training with. Learn more about training when you ride with others. It is a great way to help push you to ride faster as well an incredibly motivating and supportive.
    Charles River Wheelmen – www.crw.org since 1970
    Boston Triathlon Team – triteam.tripod.com/ since 1987
    Wheelworks Triathlon Team - www.wheelworks.com/multisport/ since 2002
    Team Envision – (All women’s tri team) www.teamenvision.com/ since 2001

  8. Open your date book up and schedule in your long rides
    a. CRW Spring Metric Century – Sunday, May 18, 2003
    b. Beginner-Intermediate Cycling Clinic and Ride with Wellness Works – Saturday, June 14, 2003
    c. Climb to the Clouds, a popular CRW century ride – Sunday, July 13, 2003
    d. CRW weekly training rides - Thursday night rides, Wednesday night rides, and Friday night social rides – weekly training rides

  9. Pace yourself – You will be riding with a lot of longtime experienced PMC riders the weekend of PMC. Remember to pace yourself and do your own ride. Do not get caught up in the other riders energy and speed. It is a long ride to do the first day and you are different from everyone else. Try not to get caught up in the hype. Many people have gotten hurt by trying to push their bodies at another riders speed. Trust yourself and your body and do your own ride. If you have trained properly you will do great!

  10. Have fun and be safe while training – The PMC is a great ride and for a great cause but you need to think of your safety and other riders safety first . Be smart and careful while riding.