I took creatine last year while preparing for Leadville 100 mountain bike race. I didn’t take it very religiously so it’s hard to determine if it had any impact. I also didn’t do much of any strength work other than lots of riding and elevation gain. With that, I’m going to start again. We’ve been more consistently in the gym since the recent move, and most research points its effectiveness being tied to consistent work, giving your muscles more energy to do more work.
As referenced in this Youtube interview, research is showing 5 grams is good dosage for muscle growth, but 10 grams is potentially a better dosage to get the positive cognitive effects that the most recent research is showing. The muscles want to take in as much as they can, so doubling the old suggested dosage allows more for the brain.
Takeaways → I’ll start with 5g per day for the first month, then move to 10g and see if I notice any improved brain function.
Amidst the sea of self-help and philosophical advice on finding meaning in life, this pair of authors and Stanford professors discuss a simpler, and relatable, perspective on what it is we all seem to be yearning for. Fundamentally, the search for "meaning" or "purpose" is our desire to feel more human. As outdoor athletes, sometimes wondering why we're so compelled to adventuring, I think we can chalk up our "pointless" wanderings to this need to find our best human experience. As we age, we can also follow some additional wisdom presented here: to hold more loosely to our expectations and, with radical acceptance, align our pursuits with the ever-evolving versions of ourselves.
If you are a mountain bike enthusiast, this years Absa Cape Epic race was phenomenal. The event spans eight days of racing through South Africa, covering 650KM and 15,500M of elevation gain. The men’s race had a number of lead changes throughout the week, while dominance and drama made the women’s event a spectacular watch. Re-watch each stage on YouTube.
The front squat. As I mentioned above, I didn’t do much strength (gym) work last year while preparing for Leadville. This year will be different. A consistent exercise to my new routine is the front squat. Front squats are perhaps better than back squats for aging athletes, offering strength gains with reduced strain on the lower back and knees. Because the bar is positioned across the front chest and shoulders, the front squat promotes an upright posture, and more engaged core and upper back for improved functional stability. Here is someone bigger and stronger than I demonstrating technique.
A field of medical experts, researchers, and professional athletes created by Ultra Sport Science and supported by UTMB — will collect data at top international races to better understand female bodies, with the goal of improving the safety, well-being, and long-term participation of female ultrarunners. The newly formed Women's Health Programme will begin collecting data at UTMB 2026.
