Re:[Paddlewise] exhaustion

 ---- you wrote: 
> Julio wrote:
> 
> > > How do you folks deal with exhaustion?

Some physiological parameters here, physical exhaustion takes a couple forms:

One is muscle exhaustion where lactic acid builds in the muscle fibers to the point where the muscle can't reliably contract. This form of exhaustion is characterized by "rubbery" arms or legs and the general inability to perform muscular work. In weight training, this condition is actually sought because stressing the muscle to exhaustion and then allowing recovery is key to developing strength and endurance. Endurance athletes press and extend the limits of exhaustion by exceeding aerobic capacity (oxygen debt) and then working at recovery under a physiological load--a slow jog in most cases. 

A second form is called "bonking" by cyclists and marathon runners. In its simplist form it's running on an empty tank. Muscles run on glycogen (and some other stuff), and when the glycogen runs out, you're out of gas. The body will try to shift over to burning fat or even muscle tissue, but it's really inefficient. You're going to feel lousy and be pretty useless as a paddler. 

Interestingly, "bonking" can be pretty much overcome by re-supplying carbohydrates. Fruit drinks work well. Drinks like "Gatorade" supply some complex electrolytes, minerals and a few other items to keep the muscle chemistry functioning. Fats get into the bloodstream fairly fast, protein less rapidly. Protein is not an effective way to treat exhaustion from lack of calories. Simple sugars coupled with some more complex carbohydrates seems to work well. Fruit juice with some rice, granoloa, fresh fruit. The standard energy food of kayakers seems to be the Snickers bar. I suppose because it's got sugar, some peanuts for complex carbs, and it comes in a waterproof wrapper. You can't live off of Snickers bars, but they're a good source of fast energy from sugar. (Lots of fat too!) 

But getting back to muscle fatigue. . . muscle recovery requires resting the muscle. It's possible to work the lactic acid out of the muscle through massage and hot soaks, but this is not likely possible in most kayaking situations. In trained athletes, recovery is very fast. Interval training consists of exhausting the muscle, then allowing recovery, then re-exhausting, then more recovery. Like flashlight batteries, each successive exhaustion is a bit more complete, each recovery is less effective. 

Applied to kayaking, these two types of exhaustion need to be understood. In a reasonably conditioned paddler, "bonking" is not a serious problem. Generally a short break for food and a bit of relaxation will allow the muscles to regroup and continue. 

But if the muscles are exhausted from lactic acid build-up (lack of endurance/conditioning) then no amount of food is going to bring them back. Likewise, if the muscles are out of food/fuel no amount of rest is going to provide recovery. 

Prevention. . . adequate food is crucial. Heading out on a long paddle without food (or water) is asking for trouble. In a reasonably conditioned paddler, the food will run out way before muscle exhaustion will set in unless the paddler is sprinting at an anaerobic level.  

Muscle exhaustion can be prevented by being careful to work at moderate, sustainable aerobic capacities. If you're paddling so hard that you're getting out of breath (anearobic), you're also paddling at a rate that builds lactic acid in the muscles. . . And you're headed for exhaustion. 

Keeping "inside the exhaustion window" is a developed skill that most aerobic athletes refine in training. Learning your personal aerobic capacity and exhaustion limits can be done on safe, dry land through some focused training and a little reading up on aerobic conditioning. Kayaking is an aerobic sport. Just like rolling and self-rescue are essential toward safety on the water, understanding physiological functions and their characteristics is part of understanding your physical limits in paddling and how they can be safely managed. 


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