2020 Adventure Race calendar,2020 Adventure Racing calendar,adventure running,2020 Adventure Racing calendar,Adventure racing advice
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Elemenja Home for adventure racing, trail running and mountain biking

Spring 2022

Why Suffering is good

About Us

Night Training and Racing

Planning Your Training and Racing

Optimal Nutrition For High Performance

How to Select Trail Running Shoes

How to calculate your training heart rate

Hydrate During Training

Lactic Acid Training

Setting Goals for the Racing Season

Off Season Training

Fast Transitions

LT100 Run Pacing Chart

>>Leadville Race Series and Tour Divide Podcasts

Ski-Mo Training

Strength Training

Family Hikes in Moab

Caffeine and optimal Performance

COVID-19 Update and 2021 LT100 MTB Deferred

I deferred my invitation to re-register for the Leadville Trail 100 Mountain Bike Race another year to 2022. While there are promising vaccines from Pfizer and Moderna which appear to be ~ 90 percent effective, I know the delivery to the general population is well into 2021. It will take a significant amount of time to distribute the vaccine and the leading candidate requires two doses to achieve a protective effect. There are a lot logistical hurdles with ultra cold storage and vast amount of PPE required to distribute the vaccine. Even with 2 doses and the required 2 week post-vaccine period for antibody development we will still require mask wearing and social distancing since it is unclear [per CDC] if fully vaccinated folks can still remain asymptomatic carriers of COVID-19.

While we wait for a new season of Leadville Race Series events, here are some podcasts to keep you motivated by Wesley Sandoval who broke the record for the Leadman Race in 2016, me [Leadman 1st place in 2007], Ken Chlouber race founder.

Here is an article on designing a training plan.
2022 Gear Reviews and Advice::
Camping | Hiking: Altimeters, Backpacks, Backpacks-Large, GPS, Hiking Boots, Hydration Packs, Men's Pants, Sleeping Bags, Pads, Socks, Sunglasses, Trekking poles, and Tents
Climbing: Altimeters, Harnesses, Headlamps, Carabineers
Cycling: Bike Lights, Bike Tools, Bike Trainers, 26 Wheels, 29 Wheels
Paddle Sports-Kayaks:
Recreational Kayaks, Sit-on-Top Kayaks, Touring Kayaks, Kayak Paddles: Performance
Kayaks Misc.: Accessories, Life vests (PFD), and Racks
Snow Sports: Gloves, Goggles, Hats, Nordic Tuning, Skis-Alpine, Skis-Telemark, Skis-Nordic Touring, Ski Poles, Snowshoes, Snowboards, Sunglasses, Bindings, Men's Snowboard Boots, Women's snowboard boots, Men's Down Jacket, Women's Down Jacket
Trail running: Heart Rate Monitors, GPS, Men's Base Layer, Men's Shoes, Men's Fleece jacket, Men's Soft Shell Jackets, Men's Shorts, Socks, Sunglasses, Suunto Watches, Women's Base Layer, Women's Trail Shoes, Women's Fleece Jacket, Women's Soft Shell Jackets, Women's shorts



The 14er Project

So, this past winter I was wondering what we should do to celebrate Nick’s graduation and my original thought was…”hey, we have always wanted to climb Mount Rainier…let’s climb Rainier this summer for graduation.”…My wife looked at me and said, “really?…we live in Colorado and you have not climbed all the 14ers. She was right, and thus began the semi-planning for climbing all the 14ers this summer. Nick was the voice of realism in this matter when he suggested that we not attempt to climb them all in 10 days, but at a less ridiculous pace; thusly, we have the whole summer to crank ‘em out. Follow the progress of climbing all of Colorado 14er commentary>>, Colorado 14er photo gallery>>

Planning Your Training

Designing a racing calendar and training plan is a critical component to a successful season.  An important precursor to designing and implementing your training plan and racing calendar is determining your goals and objectives for the season or possibly for a longer period of time. The purpose of this article is to discuss how to design and structure your training program around your races and to support attaining your season's goals following a phased approach: base, strength, speed, and taper.  Read More>> 

Hydration and Performance

Proper hydration prior to, during and after endurance sports competitions is critical for optimal performance as well as recovery from extended endurance exercise (trail marathons, ultras, 24 racing, etc). Research has demonstrated that a reduction in body weight of only a few pounds (1-2% of your body weight) has a detrimental effect on endurance athletic performance.  Read More>> 

Stride length and running fast

Interval training is a critical component of any training plan and discipline: trail running, mountain bike racing, kayaking etc... This week we will examine developing speed for the running component of your competition.  Read More>>  

Mount Elbert Trail Run

Splash! Ooh, not a good way to start a run/ hike. 100 yards from the car and my foot’s already soaked. While I’m on the other side of the stream shaking off water and attracting dust, my dad remarks mockingly, “You need to be more observant!” Lucky for me, he is running with a pack with all of our gear in it, so I can run ahead and catch a breather just to spite him. This marks the beginning of a long journey (9 miles round trip) up Mount Elbert. Read More>>

Getting to the Mount Elbert trail head>>


Salt Lake City Trail running

So, as it turns out I find myself (and our family) headed for the suburbs of Salt Lake City for a family re-union. My next thought is: “where are the trails to train on”...Read More>>

Trail running Mount Massive

Shyeah, right! I read in Gerry Roach’s book on the 14ers about Mount Massive; the trail we were to take was supposed to be a short trip up a gentle slope. I learned 3.3 miles up the trail that you have two options for a 14er: a long easy trail, and a short hard trail. I say 3.3 miles because that is when we left the Colorado trail, a safe haven from steep ascents and brutal winds, and also my Dad had me carve the checkpoints into my arm with an inkless knife (pen). At first when we broke through timberline, it surprised me to see flat, sunny meadows and waist-high shrubbery in various patches along the trail, which turned out to be convenient later on for concealed urination. I know what it reminded me of. Teletubbies! The show I never watched (seriously, I pride myself on that point), but am sure brought in Oscars by the dozen.  particularly bold little Pudgeweasel even laid on his stomach on a rock staring at us as we passed. I thought, "I wonder if I got a big bogie hanging from my nose." I check and I realize it’s just a stupid Pudgeweasel. Marmots. Tricky little bastards. Read More>>

Getting to the Mount Massive Trailhead>>

Caffeine and Endurance Sports

Tens of thousands of people welcome the stimulative effects of coffee every morning as they prepare for work. Caffeine is a central nervous system stimulant, entering the bloodstream through the stomach and small intestine, and can be found in coffee, tea, chocolate, and soft drinks. Read More>>

Goal Driven Training

Goals provide focus and structure to your training. Even the best intentioned athlete is likely to lose focus and motivation for sustained training without a clear (and compelling) goal or set of goals to orient your training. Goals and the supporting objectives serve as your conscience reminding you of the upcoming event and the type of effort you must put forth to meet the goal. Achieving goals is like putting money in the bank; each successful attainment serves as the foundation for the next round of goals. Read More>>

High Altitude Training

Studies indicate the optimal high altitude (>8000') adaptation training program features athletes sleeping at high altitudes, but training at a lower altitude.  The "train low and live high" approach allows for high intensity aerobic training at sea level and positive adaptations to red blood cells by living at high altitude.

Read Altitude Training for Sea-Level Competition from A Baker, MD, San Diego, California, USA; WG Hopkins, PhD, Physiology and Physical Education, University of Otago, Dunedin NZ. to learn Read more>>


Heart Rate Calculations



High performance in any discipline—especially in elite athletics—requires measuring, recording, and tracking of hey metrics. This is the first of a series of articles discussing how to calculate a training heart rate, heart rate monitors, how to use your monitor to optimize your performance, and how to reduce the chance of injuries.

This article will show you how to calculate your training heart rate using a formula that accounts for your level of fitness using your resting heart rate.  The calculation...