I have had an interesting email conversation with a fellow trail runner on gear and how to best use it stretching over the last few weeks. This conversation and my presentation at SSISA prompted me to put expand on ideas here. My comments are aimed specifically at PUFfer runners but are universally applicable. Let me know your thoughts.
Basic Action Suit:
The extreme alpinist Mark Twight coined the term Action Suit for alpinism. It is equally applicable here with some adaptations. I encourage you to observe other sports closely and see what you can learn. (on Giro a few weeks ago the boys all got to the top of a snowy Col only to be handed a newspaper and surgical gloves….)
I prefer to be on the cold side of things. Heat is your enemy. (the more you sweat into your clothing, the more you will get cold when you stop) This is something that you can train. A few years ago I went to climb Mt Rainier with a colleague. We walked up the lower snow slopes to get to the camp. I wore a base layer and a wind breaker and a Buff® on my head. I was super vigilant to keep cool. My colleague however wore a base layer and an insulated waterproof breathable jacket. He was sweating buckets and when we stopped to eat some snacks he was instantly cold. I just layered over the top of my kit and was comfortable.
When you get off the bus in Cape Point you want to be cold and even shivering. Anything more and you will overheat within a few minutes of running exertion.
For legwear it is either shorts or tights – really your call. Tights can help with chafing and will dry quicker as they are closer to your skin. Shorts tend to have more pockets to put stuff and rubbish.
On my body I wear a light polyester t shirt. A short zip really helps to regulate heat.
I do most of my temperature regulation by wearing a Buff® at the start in a beanie. I will remove this and replace with a cap. A running cap is awesome in that it keeps the sun (and rain) out of your face. I need all the head coverage and it works well to scoop water from a stream later to cool you down. M like’s her running visors but then she has loads of hair.
Comfort layers: Warmth, Water, Wind
Staying warm is relies on many things. One of them is insulation from the elements. That is actually quite simple. You need to trap air next to your body. This trapped air acts as insulation and is heated by your body. The more effectively that air is trapped the better that garment will work.
This comes down to two factors: Fit and fabric.
You want a snug fit so that you can effectively trap air next to your skin.
The fabric of the garment also plays a huge role here. You have three choices. I am not going to go into each in detail. You can read all the marketing gumf on each manufacturers web site. The basics are:
Polyester great at moving moisture.
Polypro (great cold weather base layer),
Wool (great natural fibre) Merino Wool has the ability to hold a bit more moisture so that it does not feel damp so it feels drier. It also does not feel like a plastic bag next to your skin and does not stink! We distribute Icebreaker in South Africa so I am a fan.
Some races have a fleece layer as part of the required kit list. Personally I prefer carrying two base layers. The outer with a short zip to regulate warmth. These are more effective at trapping heat and as a result will keep me warmer. The First Ascent Derma Tec is super warm. In fact I can only wear it when I am stationary (evenings when camping) I have never exercised in it but I am pretty confident that it will stand up to anything you throw at it in SA.
We have seen a few triathletes migrate up to the trail scene and with them compression gear in the form of spandex and lycra. These items work fantastically well but are no good in offering warmth. Spandex just does not have the same insulation properties as polyester, polypro or wool. You have been warned!
Last week I was in a new running shop and I was told that customers want cheaper waterproofs. I was shown a jacket with no hood, not seam sealed and about a quarter of the price of anything else. You get what you pay for!
Personally my waterproof BREATHABLE jacket forms part of my emergency kit. I have never run in one. But when the chips are down and you are moving slow or not moving at all you want one and you want it now!
OK so what constitutes a waterproof BREATHABLE?
A decent jacket should be waterproof (obviously) but also allow moisture to pass through the membrane from the inside out. A plastic bag is fantastically waterproof but does not breathe! You can look at the claimed numbers by manufacturers all over the net. If a jacket breathes well enough it should not need pit vents.
One thing you want to be carefull of is when you put the jacket on you are pretty committed. If you later overheat (or produce too much moisture on the inside of your jacket) and you take it off then you will cool down massively. So when you are putting your waterproof breathable on you are making a big commitment.
One of my best garments is my windproof. Each company makes one and they all work on the same principle.
I prefer something super light made from Pertex or similar. The fit is not as crucial as on a bike where you want a super snug fit.
Remember to treat it with Nikwax or similar in order to keep its DWR. In fact this layer will keep you comfortable in most conditions. This is due to the high breathability and the windproof fabric.
I keep my emergency kit separate to my running gear. It contains:
Waterproof breathable jacket and base layer as a minimum;
Myprodol (I am in no way advocating using pain killers during a race. But when you have an accident you have two choices: either wait for a rescue, which will take hours or you can get yourself out of the worst of it),
latex gloves (I don’t plan to operate on anybody but to protect my fingers from the cold wind),
space blanket (anybody who has finished Ironman and si wrapped in a space blanket will know how well it works),
whistle (Is more audible and distinctive than a shout and takes less effort to make a sound)
Nutrition and Hydration:
I like to keep Nutrition and Hydration as separate as possible.
What happens when you are low on nutrition but feeling bloated from drinking too much?
What happens when you want liquid but not nutrition?
Separating the two gives you more options.
Currently I am using 32Gi products as they suit my objectives and general nutrition right now. See my previous post here. Variety works for me. I don’t use gels early on as it blocks my stomach later. I would like to experiment with a concentrated mix of 32Gi going forward to see how that works. I regularly read what Allen Lim has to say. I find that eating solids definitely helps in keeping my stomach happy. It does clog up my throat a bit for hard running efforts though.
I put pure water into my hydration bladder or bottles.
I have both planned out before hand and my second knows exactly what to give me when. I have two bum bags that I swap at every check point and they have right hydration and nutrition pre packed.
In order to carry the above hydration and nutrition you have a couple of options:
Racing vests are very popular at the moment. They carry a lot of kit and are least restrictive on your running style but I do feel that they are pretty hot and prevent shedding heat.
If I can then I use a bum bag. This does put more weight on your hips and thus influences your centre of gravity more noticeably. But the advantage of staying cooler is huge. It is also super easy to refill bottles compared to a hydration bladder. Downside you can’t carry as much kit.
Please understand I am not claiming any of this to be the right or only way. It is working for me, right now. Let me know your thoughts.
Now go and enjoy the race!