The Outside Blog

Climbing : Fitness

Training Tips From Ultimate Mountain Man Josiah Middaugh

The GoPro Mountain Games are a little more hardcore than your average weekend sports festival. After all, this is the place where an obstacle course is called the Badass Dash and the half marathon route climbs 2,900 feet and 13.7 (not 13.1!) miles to the top of Vail Mountain Pass.

The Games' most hardcore athletes tackle not one, but four events over two days. This combination of kayaking, mountain and road biking, and trail running is called the Ultimate Mountain Challenge (UMC). For the past eight years Vail local Josiah Middaugh has dominated the UMC, claiming the title of Ultimate Mountain Man and taking home the coveted golden hatchet. 

What does one do with a golden hatchet? We didn't know, so we asked. The 35-year-old father of three was nice enough to tell us a bit about his training and nutrition, too.

The hatchet is real; it's great for camping but not so great for kids. At the awards ceremony, my kids were running around the podium with it. We are going to try and keep it away from them. 

The GoPro Mountain Games isn’t a big deal for me. It’s is a local event. I live right down the road so this is where I train; it’s nice to compete in my hometown. 

You pay the price if you come into a race beat down from hard workouts. I don’t have any high-intensity workouts a week before competing.

I’m a multisport athlete, so I train for each event at the same time. On a weekend, I will go for a long swim, long mountain bike ride, and a short run on Saturday. Then on Sunday, I will run anywhere from 12 to 15 miles off-road.

When you train for three to five hours a day, you have to eat. A lot. I eat 4,000 to 5,000 calories a day. I eat a lot of high-calorie foods and carbohydrates. 

My diet is not bizarre. It's just double the portion size of most people’s. I’m vegetarian because I grew up eating vegetarian. Hunger dictates what I eat—and I eat carbs and gluten and sugar and dairy. Fad diets are like cults.

Ice cream, semi-sweet chocolate chips, and sea salt kettle-cooked chips are what I crave. Man, I love those things and I eat them quite a bit. More than I probably should.

The 10K trail run portion of the UMC usually leaves me the most sore—it is straight up and down Vail Mountain.

There are two hours in between the 10K and the 9.75-mile road bike time trial. I carried my 4-year-old son around Vail Village for one of those hours.

Kayaking is my weakest event. But this year, a buddy owed me a beer after not catching me in the Class II down river sprint during the UMC. I don’t really party down after wins, though.

This year’s GoPro Games win celebration consisted of my wife and me just getting the kids home and getting back to work. I cooked dinner. That’s what you do when you have kids aged four, eight, and ten.

The satisfaction is enough of a reward. I have big goals for this race season.

Get a behind-the-scenes look at the 2014 GoPro Mountain Games:

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Toning Clothes: Not a Perfect Fit

In April, New York University medical students won $75,000 in an entrepreneurship competition at New York University's Stern School of Business. The startup judges deemed worthy of the investment: a clothing company called Skinesiology, which “offers functional fitness apparel that resists movement to help people tone muscle and burn extra calories during everyday activities.”

The 75G check was made out on 4/25/14, making it clear that this is neither an April Fool’s joke, nor 2010. Which brings us to a segment Seth Meyers and Amy Poehler first popularized on Saturday Night Live: Really!?

Really!? In 2010, Reebok’s EasyTone shoes were killing it. According to DailyFinance, the company generated an estimated $1 billion in revenue from global sales of sneakers the company claimed would work women’s glutes 28 percent more, and their hamstrings and calves 11 percent more than wearing regular shoes.

Other sports brands put out their own “toning” kicks as well. Fila had Sculpt and Tone sneakers. Skechers made Shape Ups. The world was crazy for gear that made doin’ your thang i.e. walking to the store, standing in a meeting, etc. a calorie-incinerating workout.

“Body toning apparel is a natural progression of the recent successes in the toning footwear market,” said Jon Epstein, President of Fila USA in a press release from October 2010. That’s when Fila announced the creation of its Body Toning System, or BTS clothes. The company was careful not to make any quantifiable claims, stating simply that “BTS apparel is designed to increase muscle exercise which improves the efficiency as well as recovery of an existing workout.”

Reebok launched a line of EasyTone clothes around the same time. Then researchers started looking into the toning clothes’ effectiveness.

The American Council on Exercise funded a study looking into Fila’s fluffy promise that a woman could “achieve amazing results in half the time” with Fila’s new $50 Toning Resistance Tight Capri. Researchers threw 16 women between the ages of 18 and 24 on a treadmill and had them walk for five minutes at different speeds while wearing the pants, and again with regular pants. The result? Here’s what ACE Fitness reported:

Although the research showed a slight increase in calorie burn while wearing Fila’s toning capris, in a real-world scenario that boost would be negligible… 

In response to the claims of a 50-percent increase in muscle workouts, the researchers reported that the Fila capris didn’t deliver there either… 

“In order to provide enough resistance to be beneficial, the pants would have to be so restrictive that you wouldn’t be able to easily move. To achieve a 50-percent increase in muscle activation, you’d have to be wearing something akin to a straight jacket.” 

That last quote is from researcher John Porcari. On the up-side, Porcari’s fellow researcher Alexa Kleingartner told ACE, “I wouldn’t recommend buying them to make a difference in the effectiveness of your workout, but the extra compression and tightness may give you a butt lift and a better shape.” If looking good makes you feel like working out, that’s a plus. The pants, in other words, were like Spanx you could show off; they’d make you look skinnier, but they wouldn’t actually make you skinnier.

(Another study found that toning pants increased calories burned while walking up a 5 to 10-percent grade because the clothing resisted hip flexion. But that study was partially funded by a toning clothes company, making it difficult to take seriously.)

Meanwhile, ladies started stuffing their jiggly bits in to resistance pants hoping the clothes would be the miracle companies promised.

Then came the bombshell lawsuit. The Federal Trade Commission fined Reebok $25 million for making false claims about its toning shoes and apparel. The settlement barred Reebok from “making any health or fitness-related efficacy claims for toning shoes and other toning apparel unless the claims are true and backed by scientific evidence.”

Reebok discontinued their EasyTone clothes. Fila doesn’t appear to sell their toning line of clothes anymore either. The closest thing they currently stock is a $35 Chiseled Capri that says it’ll give a “body sculpting boost.”

So really!? NYU medical school students? In Skinesiology’s promo video, the students claim they’ve invented “clothes that work you out!” by naturally resisting the body’s mechanics, “kind of like moving in water which burns up to 50% more calories.” Fifty percent more than what? Sitting on your bum all day?

The video then goes on to state that the “average woman walks 1.5 hours per day, burning 280 calories.” Maybe in New York City? If that were true, nobody would need toning clothes—we’d be infinitely healthier already. According to the CDC, only 21 to 34 percent of US adults walk for 30 minutes five times a week.

But for argument’s sake, let’s say that yes, women walk 1.5 hours per day. That’s how long you’d have to walk, according to Skinesiology, to reap an extra 100-calorie benefit from wearing their tights. So if you’re already walking around a lot, maybe these pants can provide a small benefit. But if they’re as uncomfortable as researcher John Porcari thought they’d have to be to give you a workout, who’d keep them on all day to find out?

Live Science explains that Skinesiology’s claims come from the students’ own lab testing. It’ll be interesting to see what objective researchers find. Have these students stumbled upon a radical new resistance band design that neither Reebok nor Fila’s R&D teams could create?

I hate to lay into entrepreneurial youngsters, but it does seem like you’re repeating the errors of those who have gone before. Please prove me wrong. 

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Sunscreen On a Plate

Summer may seem like the best season for your skin. But under that well-tanned surface, the sun is actually wreaking havoc on your cells.

“When you leave lettuce in the sun too long, it wilts and turns brown because the light is causing oxidative damage. This is similar to your skin exposed to sunlight,” says Elizabeth Johnson, Ph.D., who researches antioxidants at Tufts University. On your skin, the damage manifests in the short term as a red-hot sunburn, but long-term, it can cause cancer.

And while sunscreen helps prevent the light from penetrating, what comes to the rescue once free radicals have taken over? The hero has to come from your plate in the form of antioxidants—like vitamin C, E and beta-carotene—which block free radicals from causing more damage. “Antioxidants float through your blood and amass in tissues, including the skin,” she says. This means when the sun damages your cells, antioxidants are already on the front line to battle damage.

Plus phytochemicals—a nutrient group that includes antioxidants—may ramp up your body’s natural protection systems against cancer-causing damage, adds Karen Collins, registered dietitian, Nutrition Advisor to the American Institute for Cancer Research. In fact, a 2010 study from Tel Aviv University found that participants who follow diet rich in antioxidants and omega-3 fatty acids, like that in the Mediterranean region where melanoma rates are extremely low, have lower incidences of skin cancer.

One of the best foods for protection? Tomatoes. A new British study found that people who ate ¼ cup of tomato paste—which offers high levels of the nutrient lycopene—for two weeks saw less oxidative damage. And a 2012 UK study found women who eat a tomato-heavy diet have 33 percent more protection against UV exposure than those who skip the fruit.

But since nutrients all have different functions and interactions, it’s important to eat all colors of the rainbow. “Many phytochemicals manifest as pigments, so eating fruits and vegetables of all colors guarantees that you’re diversifying your nutrient intake and better fortifying your skin,” says Johnson.

The best skin protectors include dark leafy greens, beta-carotene-rich carrots and cantaloupe, and polyphenol-packed berries and citrus fruit. And skip supplements in favor of whole foods. Most phytochemicals are bioactive, meaning they’re most effective coming from whole foods, and the high doses of most supplements can be harmful to your health.

Protection doesn’t occur overnight, Collins adds. In fact, most studies supporting nutrition’s benefit on sunburns or cancer prevention don’t see results until participants have been eating the food for at least 8 weeks, she adds.

Most importantly, there is no better protection against developing skin cancer than limiting your exposure to UV light, Collins adds. And, while a nutrient-rich diet can help fortify your cells, slathering on sunscreen as well will give your skin the best chances to stay healthy.

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