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Post by MarkAnderson on Feb 23, 2016 15:30:04 GMT -7
Some thoughts: -I would not consider those runners to be in "fairly good shape" based on the times listed. A good high school runner can break 16 minutes cross country, likely faster on a track. That said, trying to run anything "fast" on a treadmill is a joke IME. I find it hard to believe they could run at 100% intensity on a treadmill. So that makes me wonder how exactly to characterize the activity they were doing. -For someone running at their limit 41 seconds is a HUGE improvement. I would've given my left nut to drop 41 seconds over a year of training when I was a college XC runner. But, I'm skeptical these runners were at their limit, based on the treadmill. -It's one thing to eat beets at home when nobody is watching, but are you saying I need to eat my beets at the crag, during my warmup? That could be a deal-breaker. FWIW, I absolutely intend to try beet juice the next time I have a pumpy project, but I draw the line at chewing raw beat roots at the crag like some smelly hippy
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russ
New Member
Posts: 9
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Post by russ on Feb 23, 2016 16:04:05 GMT -7
Yeah, I meant they were in fairly good shape for Americans (5 hours of exercise per week is pretty good relative to the the average couch denizen (my track pr was 14:28 and several of my teammates were under 13:40). But the participants definitely weren't the highly-trained equivalent of a 5.13-5.14 climber though, for sure. I would quibble a bit with your treadmill/intensity comment their heart rates indicate pretty good effort. If you're in the 180s-190's you are trying pretty hard. I actually run with greater intensity on treadmills myself-- I hate it so much that I try to get my miles over with as quick as possible! I also thought it was odd that they didn't break out any gender comparisons. If they were elite runners, they'd definitely need to break that out since the gender gap would dwarf the experimental treatment. My guess is that they kept them together because that gave them a bigger N and happened to give a better p-value.
For timing, I don't think you need to worry about becoming a hippy to optimize your beetness-- if anything, 60min was too little time beforehand for their study-- they didn't see the reduced blood pressure seen in previous studies.
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Post by MarkAnderson on Feb 23, 2016 18:09:19 GMT -7
Nice! Very respectable and much faster than me.
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Post by jetjackson on Feb 23, 2016 18:40:34 GMT -7
My best time was around 19 minutes, but those were Australian kilometres, and we're running against the rotation of the earth down there.
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Post by joev9 on Feb 24, 2016 6:23:38 GMT -7
So, I have been drinking Beet Root juice about 2 hours before bouldering. What I have found is that it doesn't really give that extra for any particular move but it does seem to allow me to stay near my peak strength for longer which equals more quality attempts in a session.
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Post by alexandra on Mar 10, 2016 15:51:08 GMT -7
I tried beet juice in form of freeze dried beet juice powder, 1-2 hours before working out (both hang boarding and crossfit). I found no benefit whatsoever. In fact, I felt that it really upset my stomach a few times so if anything, I felt worse
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Post by MarkAnderson on Apr 23, 2016 8:05:34 GMT -7
Currently attempting to choke down 600ml of beet juice. Wish me luck.
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Post by jetjackson on Apr 24, 2016 7:43:27 GMT -7
Do it for science Mark!
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Post by alexandra on Apr 24, 2016 13:06:02 GMT -7
How did it go?
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Post by MarkAnderson on Apr 25, 2016 14:35:27 GMT -7
In summary, I would say it was inconclusive, but perhaps still interesting.
I'm on the tail end of a cold, so I went into the workout not feeling great. The beet juice was not enjoyable to drink, and I definitely felt a bit nauseous after I got it all down (through sips over about a 20 minute period). I don't think that effected my performance at all, but I would not want to run a race after drinking that. Also, I used 591ml of the Trader Joe's Just Beets With A Splash of Lemon. I drank it about 90 minutes before my warmup, figuring I would start the workout around the +1:50 hr mark, and finish around +3:15.
The workout itself was so erratic that it's hard to draw any clear conclusions. It was the 9th workout of my phase, so I expect to encounter some adversity. Below are my performances (in terms of grips sent) leading up to the experiment. Every workout was conducted by the book (Advanced Protocol).
For all workouts I did these grips, in this order: MR Closed Crimp Mono Semi Closed Crimp IM Pinch
Results: HB1 6/6 HB2 6/6 HB3 4/6 (failed MR, IM) HB4 4/6 (failed Mono, Pinch) HB5 3/6 (failed MR, Semi Closed Crimp, IM) HB6 2/6 (failed MR, M, IM, P) HB7 4/6 (failed Closed Crimp, Mono) HB8 3/6 (failed SCC, IM, Pinch) HB9 3/6 (failed MR, CC, SCC, or sent M, IM, P)
As you can see, the 9th workout does not standout in terms of grips sent. However, you could argue that I tend to fail more frequently on the latter grips, whereas in the 9th workout I sent the 3rd, 5th and 6th grips. So it could be argued the Beet Juice help stave off fatigue at the end of the session. However, the first two grips were a complete shit show--I failed every set of those grips, not just the last set. That is rare. On the one hand, that may make it extra surprising that I sent the latter grips, since you could argue I was clearly having a bad day, perhaps due to my cold (I felt like shit the rest of the day after the workout). Alternatively, I've noticed that when I totally blow early grips, it seems to bode well for latter grips, likely because by failing early, I've completed much less work than usual by the time I get to the latter grips.
My opinion: Beet Juice didn't do anything for me. I did well on the latter grips because I was "due" to perform well on them as a result of earlier stagnation, and I finally got a chance to do them when I was relatively fresh, since I did so poorly on the early grips.
Conclusion: I'm not inclined to take beet juice prior to hangboard workouts. I'd like to try it again when I'm feeling better to see if I notice a difference. I also intend to take it before a PE workout/performance to see if it's more useful for that type of activity, although I worry digestive distress could be more problematic.
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Post by joecoov on Apr 26, 2016 9:55:20 GMT -7
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Post by alexandra on Apr 26, 2016 10:30:18 GMT -7
i knew that there was a reason I keep eating dark chocolate (plus other stuff, but who cares) ice-cream every day By the way, Mark, which pinch do you use for your pinch grip? Narrow or wide?
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Post by joecoov on Apr 26, 2016 10:54:15 GMT -7
i knew that there was a reason I keep eating dark chocolate (plus other stuff, but who cares) ice-cream every day Haha, I can already see the commercial in my head. They used Dove Dark Chocolate. "Dove Dark Chocolate, makes you fly up 5.14's!" Guess there was a reason why I wasn't in marketing lol.
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Post by MarkAnderson on Apr 26, 2016 12:16:40 GMT -7
Whoa! Now we're talking. Not that I need another excuse to eat dark chocolate. Conclusion Chronic supplementation with DC resulted in a higher GET and enhanced TT performance. Consequently, ingestion of DC reduced the oxygen cost of moderate intensity exercise and may be an effective ergogenic aid for short-duration moderate intensity exercise. I think it would be safe to describe my current DC consumption as "chronic", so I probably don't have much untapped potential here. Perhaps that's why the beet juice didn't work? It's interesting that the DC study used regular ingestion over a 14-day period, whereas "everyone" says you should shotgun beet juice 2-3 hours before your performance. I wonder if they would have seen more significant results if they consumed a large qty a couple hours before the TT. That is significant to me, because while I eat DC daily, I would never eat it on a training/climbing day (until after I was done). If you're telling me I should wake up and start chowing down on chocolate, you have my full attention
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Post by MarkAnderson on Apr 26, 2016 12:28:00 GMT -7
Mark, which pinch do you use for your pinch grip? Narrow or wide? Wide, on the RPTC. The Forge Wide is a bit too big for my carnie hands.
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