Index
Section One: Upcoming ATB Events
Section Two: Notable News
Section Three: Race Results
Section Four: Training Tips/Gear Review; Before, During, and After
Section Five: Swap Shop
Section Six: Side Notes

Section One: Upcoming ATB Events
November
Nov 16: ATB Day of Adventure; climbing classes, urban training and a HUGE gear swap, at the Wieuca Road Baptist Church.
December
Dec 8: GA Orienteering Club Meet, Class C; Red Top Mountain. Beginner class
at 10 a.m. followed by course with choice of difficulty level.
Dec 10: Winter Racing Techniques; monthly meeting and clinic at REI.
January
ATB Kick-Off Party with Eco-Challenge Fiji Slide Show. Details TBA.
Jan 18-19: North Georgia Adventure Race. Suches, GA.
Check out www.trailblazerar.com to confirm event time and location or for more information.

Section Two: Notable News
"Beg, Borrow, and Deal" - Georgia's Largest Gear Swap
Saturday November 16, 2002, 9AM-2PM
Reasons to Attend:
-Find some GREAT deals on new and used outdoor gear.
-Clean out your closet and unload some of your own gear
-Learn about adventure racing from some of Georgia's top athletes
-Meet & train with others looking for training partners and teammates
-Learn more about Georgia's premier adventure racing club, upcoming events & races
-Open to the Public (Gear retailers welcome to participate)
Location: Weiuca Rd. Baptist Church (next to Phipps Plaza Mall- 3626 Peachtree
Road NE, Atlanta, GA)
Cost: Free*
Schedule of Events
9 AM - 12 PM Group Training Ride/Run Groups will run and ride around the Buckhead area. Varying
distances, all skill levels welcome.
10 AM - 11 AM Gear Swap Setup Sellers are welcome to set up their equipment. Anyone is welcome to
buy, sell, or trade... free of charge!
11 AM - 2 PM Gear Swap Open Get there early for the best deals!
1 PM - 4 PM Climbing Certification Class*
Cliff Dwellers, Inc. will be providing a 2-part on-site climbing
class to teach participants the basic climbing skills required by
many area adventure races (2nd part will be held Nov 23 at 9 AM-
same location)
*To attend the climbing certification class, there is a fee of $50
for TrailBlazer members or $65 for non-members. Class size is
limited to 15 and RSVP's are required to participate. RSVP to Bryan
Goble via email: goble1@hotmail.com

Section Three: Race Results
Endorphin Fix:
* Running with Scissors, with Colleen Pitts, Paul Cox, Jamie Guthridge,
Ernie Chilcott finished 3rd place (45h:23), qualifying them for the USARA
National Championship.
Raging Russell:
* Team "Salomon Wouldn't Sponsor Us", with Jon Barker, Jason Coughlin, and
Joe Petramale finished 1st overall (7:19);
* Team Fortitude, with Avril Copeland, Allen McAdams, Bryan Goble and Eva
Shen (support) finished 1st coed, 2nd overall (7:35);
* Robb Stanek, Colleen Pitts, & Jason Grech of Team WorldAR.com/MoleTracks
finished 2nd in the coed division (8:32);
* Craig ? & Amy Neal of Team Grind placed 7th in the coed division (9:00);
and
* Team 50 Somethings, including Vernon Winters and Zach Doppel, finished 8th
in the coed division (9:06).

Section Four: Training Tips/Gear Review
Before, During, and After
Getting the most from food makes for a better run
by Shelley Downing
(taken from November 2002 issue of Trailrunner magazine)

Trail running is a lot like banking. To run optimally, you must continually
deposit calories in the bank - your glycogen store. Conversely, if you spend
too many calories, expend too much energy without enough fuel in the
glycogen store, you're bucking for an overdraft that says you're over
trained and over tired.

Storing Up
Say you're anticipating your long weekend run, two to four hours on the
trails. Does it really matter what you eat and drink on Friday? Will you
ruin your run if you decide to go out to chow pizza and swill beer with your
friends?
Hold the extra cheese on the pizza, eat lots of crust, and if you drink a
beer, have a glass of water with it and you'll be OK, says Nancy Clark, a
marathoner and registered dietician, author of Nancy Clark's Sports
Nutrition Guidebook.
However, what you eat in the morning before you run becomes more important
if you ate less than optimally - i.e. that beer and pizza - the night
before. You need to constantly think about keeping your glycogen stores up
if you want to run well. (Glycogen is how carbohydrate is stored in the body
to be used as an energy source.)

"Eat what is tried and true for you before you run," Clark says. If you
normally eat a bagel and peanut butter, eat that. If you normally have a
bowl of oatmeal with milk, have that. Clark says, "If you're underfed from
not eating the day before, certainly it will matter," but you can remedy
that by adding to your glycogen bank by having breakfast. Clark adds that
hydrating well the day before is as important as eating.

What would be the ideal meal the night before? Spaghetti with meat sauce,
garlic bread, and salad, says Ellen Coleman, R.D., author of Ultimate Sports
Nutrition and a trail runner from Riverside, California. For vegetarians,
she says, try stir-fry veggies and tofu on rice with either a green salad or
a fruit salad. Coleman says these meals are carbo rich with modest amounts
of fat and protein. The meals are also recommended for their heartiness -
eat more than you normally do. Carbohydrates, stored in your muscles and
taken out as energy expenditure, serve as the main fuel source for endurance athletes.

Caffeine has proven to be highly effective in increasing energy levels in
endurance athletes before and during a run, says Coleman. Coffee in the
morning is a no-brainer for many of us, and some people like to carry
chocolate espresso beans. But like all foods and sports drinks, it's all a
matter of how much your body can tolerate. Too much caffeine makes some feel
ill or crampy, while others can pound it down.

On the trail
After breakfast, focus on how you will rehydrate and refuel for the several
hours you will be cruising the trails. Although individuals vary, the basic
rule is to drink eight ounces of water every 15 to 20 minutes and get about
250 calories per hour.

To figure out how much you need to drink during your run, Clark says, weigh
yourself nude before and after an hour training run. If you lose two pounds
during a run, replace that by drinking one quart of water. For every pound
of weight that you lose, drink at least 16 ounces, equal to one pint or one pound.
Research has consistently shown that drinking a sports drink during a run
will do more than plain water to replace your glycogen stores and keep you
hydrated. Look for drinks with a combination of glucose (the usual form in
which carbohydrates are used for energy), sodium, and potassium to replace
both your glycogen and electrolytes.

What you eat during your run is personal preference. Some people can only
handle gels and sports drinks for miles and miles. Some people like real
food. IF you're looking to eat 250 calories in an hour, you can get that by
eating one Powerbar, five Fig Newtons, a jelly sandwich, or a handful of
vanilla wafers or Rice Krispie treats. Read food labels and come up with
your own combinations. And if you're going hard in the mountains or racing,
expect to double the amount of calories that you need, says Richard Kreider,
chair of the department of health and human performance and recreation at
Baylor University in Waco, Texas. "If you're running hard at altitude you
need 15 to 20 calories per minute," says Kreider. That's as much as 1000
calories per hour for a good mountain runner.

Some people swear by eating protein after running for three or four hours,
but Clark believes their preference is mostly about what tastes good and
makes them feel satiated. If you're sugared out from eating gels, sports
drinks, and candy, then some salty almonds or a turkey sandwich are a fine idea.

"Protein isn't necessary for a three- to four-hour run," Coleman says.
"Stick with carbs, gels, sports drinks, and high-carbohydrate sports bars.
Remember that the goal is to maintain blood glucose to provide fuel when the
muscles are running low on glycogen."

However, Kreider says that many studies show that adding essential amino
acids and branch-chain amino acids found in protein (and available in energy
bars and other supplements) improves performance in endurance athletes.
It's pretty normal for runners to plan on eating wholesome foods like energy
bars and dried fruits, but as the run gets longer, feel free to deteriorate
into malted milk balls, cookies and potato chips. "Listen to your body's
request," says Clark.

Katie Benson, a 27-year-old from Denver who has completed the Leadville 100
three times as well as run the Western States 100, loves to eat trail mix -
peanuts, raisins, dried apricots, and M&M's - during a long run. Afterward,
she makes a smoothie with frozen fruit, milk, and protein powder, but
sometimes reverts to a bagel with peanut butter followed by a Dairy Queen Blizzard.

Apres
Reams of research have been done on post-workout recovery, or what to eat
after your long run. Most research, however, focuses on an athlete who will
run again in the next six hours or must compete again the next day. In fact,
there is no need to be anal about what you eat after you run if you're not
going to run long again the next day.

Well-established research shows that eating foods that are high on the
glycemic index (like potatoes, rice, bagels, and bread) within 30 minutes of
running raises your glycogen levels best, allowing the quickest recovery.
(The glycemic index rates the response of blood glucose to carbohydrates in food.)

High-glycemic carbohydrates can also be taken in a liquid such as a sports
drink, high-carb energy drink or soda. "Most things a runner would eat or
drink immediately post-exercise are high-glycemic carbs anyway," says Coleman.

Eat what you are craving. If you want French fries and a Coke, or chips and
a beer, your body may be asking for salt and lots of calories, so feed it,
says Clark. One of the healthiest food combinations you can have after a run
is pretzels and yogurt. Yogurt offers a liquidy balance of carbohydrates and
protein, and pretzels contain lots of carbohydrates and salt.

No matter what your food of choice, it always seems to come down to simple
terms. You crave sugar while you run and salt after. Sugar, salt, and a
little caffeine and you're running strong. Whatever you decide to do, just eat.

Section Five: Swap Shop
If you have some adventure racing gear to sell, swap or that you need,
e-mail ATB at atbweb@eyeprojector.com, and we'll post it here. Send us the
item, price, description, photo (if possible), and contact information.
(Likewise, if you have an item posted and it sells, please let us know so we
can remove it from the list!)

For Sale: 17 inch Schwinn Moab 2000. This bike is almost three years old. It
originally cost about $900. It was only used for a year. It's been in
storage for a year and a half. Would like to get $450. Contact Marjorie
Perry, adventuremom@mindspring.com, 770.934.2483(home and fax),
404.822.7674(cell).

For Sale: Cassin Eolo Racing Harness (medium size). This is great racing
harness. It's very lightweight and it meets all necessary regulations. It's
only been used two or three times. I'm selling it because it's too big. You
can get a full description at www.argear.com/gear/grcassineolo.html. It
retails for $69 plus tax and shipping. I would like to get $49. Contact
Marjorie Perry, adventuremom@mindspring.com, 770.934.2483(home and fax),
404.822.7674(cell).

For Sale: Thule Roof Rack with Fairing: Thule Roof Rack, fits two bikes and
most vehicles. A short car adaptor for hatchbacks is also available.
Excellent condition. Asking $200. Contact William Key at uacatz@mac.com.

For Sale: Ocean Kaya Cabo, sit on top tandem kayak: I am relocating to
Germany in a few months and regrettably need to get rid of this kayak. It
has been an awesome training tool. It is PERFECT for training and working on
your open water stroke techniques, cadence/pace and paddle-muscle
development. Once you master this thing, you will FLY in performance kayaks.
It is the same, exact model Sandy, Todd, Bill, Dean and I used for the
Expedition BVI race. We even rigged cool sails on it for the race. (In fact,
I bought it solely for the purpose of preparing for that race.) The
following is the site, www.oceankayaks.com/ products/cabo.html, which has
the dimensions and features listed. I am in NC, so there will be additional
shipping charges, but I am asking $500. Contact Chris "Robie" Robishaw,
910.867.7184, IMRobie@aol.com.

Section Six: Side Notes
Please send in your race results, articles and stories to Cathi Cannon,
atbweb@eyeprojector.com, to be included on the web page. Also if you read
something interesting about gear, training, etc. that would be helpful to
the rest of the membership let Jackie Williams know by e-mailing the article
or where it can be found to jswilliams21@hotmail.com, by the 25th of each
month and she will include the information in the next month's newsletter.
If you're new to the sport and not sure about racing, volunteer for ATB.
It's the best way to learn about adventure racing from the inside out. On
that note, ATB is putting out a call for volunteers to help organize ATB
events. Please contact us at atbweb@eyeprojector.com or Bryan Goble
(goble1@hotmail.com) if you are interested in participating in any way.www.trailblazerar.com