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GOQii Trail Challenge Season 3 – A Reflection

GOQii Trail Challenge - A Reflection

“Pain is inevitable, Suffering is Optional”

This quote, attributed to Buddhist teachings, was first introduced to me by author Haruki Murakami. It has stayed with me since, and has been particularly relevant to the planning of the GOQii Trail Challenge Season 3.

In 2015, I decided to graduate from running half marathons to attempting a full marathon. I thought that since I was able to do a half marathon with ease, slowly building up to a full marathon should be a manageable feat. However, at the 32km mark, my legs failed me and I was forced to walk the remaining distance, limping to the finish line. I realized that the line between healthy confidence and unhealthy pride is thin, and in this case, my pride had gotten the best of me. The lesson I learned was that there is no substitute for proper training, and it requires time and dedication.

Preparing The Trail

When planning GTC Season 3, we had to take into consideration the limited training opportunities that COVID-19 had created for participants, and therefore, the trail needed to have a balance of “highs and lows”. We also developed a training calendar to help participants prepare. In March 2022, when the Omicron wave had subsided and local authorities relaxed some public gathering restrictions, we began the process of plotting the new trail on a map. We worked with local villages who had expressed interest in being a part of GTC, and considered factors such as checkpoint accessibility and infrastructure.

In May 2022, our team set out on an adventure through the mountainous region of Mandangad, armed with maps, compasses, and machetes. The dense vegetation and varied topography of the area presented a challenge, but we were determined to find a trail that was suitable for first-time hikers. Our team included both experienced hikers and beginners, including one woman, to ensure a balanced experience.

GTC Team 1

As we hiked, we kept in mind the needs and capabilities of first-time hikers. The ability to see the trail ahead can make a big difference in terms of perceived difficulty, and we made sure to choose routes that offered good visibility. We also avoided dense sections of foliage that could be disorienting and exhausting. While some of these sections were picturesque, we determined that they were not suitable for the GTC trail.

After scouting various routes and making our final selection, we marked it on our map and waited for the monsoon season to pass. The monsoon season in the Ratnagiri region is known for its heavy rains and tall grass growth. In 2022, the monsoon season was particularly long, resulting in even taller grass. 

As part of GOQii’s Karma initiative, the decision was made to involve the local community in the trail-making process. Not only does this contribute to the local economy, but it also allows the community to be a part of the event and utilize their knowledge of the region’s old trails and how to navigate the tall grass without disrupting the ecosystem.

From October to mid-November, work was done to prepare the trail for Season 3. When the time came, the group of both first-timers and experienced walkers walked the full trail and determined it was ready for the season.

Dec 10th 2022: D-Day

The motto of #DiscoverYourTrail has a purpose: to inspire people to become the best versions of themselves. At GOQii, we encourage our players to constantly strive for improvement and growth. This motto has a deeper meaning that is meant to be experienced through personal journey and reflection. It embodies the positive qualities of someone who is willing to take risks, embrace change, and move forward with determination, even when faced with uncertainty.

GOQii Trail Challenge

After completing a challenging trail like the GOQii Trail Challenge, it’s natural to feel overwhelmed and exhausted. But after a good night’s rest and some time to reflect, you may find that you are able to view the experience in a different light. You may begin to analyze your performance, piece by piece, and gain a deeper understanding of your own strengths and areas for improvement.

Like my Full Marathon experience, you too would then get the meaning of the Murakami quote.

Pain is inevitable, Suffering is Optional.

P.S: I would like to express my gratitude to all the participants who joined in the GTC Season 3.

A special thank you goes out to the Altitude Quest team and the local villagers for their assistance in designing and developing the trail.

I also want to thank Vasanthi, Rylan, Anand, and Parwage for joining me in exploring the trail, as well as the team of volunteers who worked tirelessly at each checkpoint with a smile.

Thank you to Sunny, Puneet, Yasser, and Dinesh for their help with the infrastructure setup, and to the Blue Green Exotica team for being wonderful hosts once again.

#BeTheForce

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What Is Carb Loading & How To Do It

What is Carb Loading and how to do it

If you’ve just begun trekking, training for long distance running, cycling, mountain climbing or even if you have been doing it for a while, you have definitely come across the term ‘Carb Loading’. You might have a lot of questions pertaining to who, what, why, when, where and how you should be doing  carb loading, also known as ‘Super Compensation’.

What Is Carb Loading?

Carb Loading is a strategy (yes you may call it a strategy) that involves changes to training and nutrition which can maximize muscle glycogen stores prior to an endurance competition like the GOQii Trail Challenge. It also means reducing training load and resting the muscles to allow them to become completely loaded with glycogen. Let me highlight resting, which means involving in low to moderate intensity exercise which is as important as eating.

Who Should Do It?

Carbohydrates are considered the primary fuel for any physical activity. Our body usually has enough carb stores to utilize for short term exercises. So for short term exercises or workout sessions, you don’t need to carb load as the body’s usual carbohydrate stores are adequate.

However, when it comes to engaging in long, intense athletic events, your body needs extra energy to keep going. So basically, anyone exercising continuously for 90 minutes or longer, is likely to benefit from Carb Loading. Sports such as cycling, marathon running, longer distance triathlon, endurance swimming and so on, require carb loading so that the athletes can pull through the event with sustained energy and minimal fatigue.

Normal muscle glycogen stores are usually in the range of 100-120 mmol/kg ww (wet weight) and it is expected to reach up to 150-200 mmol/kg/ww with proper carb loading. This extra supply of carbohydrate dramatically improves endurance of athletes. So yes it’s quite a fact that it works!

How Should You Do It?

Trust me it’s simple, since it’s all about carbs and rest!

  • 3-4 days prior to the event, shoot up your carbohydrate intake to about 10-12 grams per kilogram of your body weight
  • Reduce your training sessions
  • And most importantly, rest completely the day before your big event

Basically, 3-4 days of exercise taper while following a high carb diet, means you have successfully managed to elevate muscle glycogen levels.

What Should You Eat? 

You should opt for simple carb-rich foods like white rice, oatmeal, bread, pancakes, bagels, whole wheat bread and pastas, rotis, broken wheat like daliya, potatoes,  peanut butter, dosas, idlis, fish, chicken, rajma, and chickpeas. You can also opt for hummus as it is a super power food. Yoghurt is a great option too. Try to drink fruit juices instead of whole fruit during carb loading for best results.

Choose foods that are low in fiber and easily digestible

Also, avoid high fat foods like cheese, butter, ghee, fried food or processed food to compensate for the extra carbohydrate-rich foods. Since your body requires more oxygen to your cells, too much of fat, like cheese, may actually slow u down as it makes the body acidic which hinders the oxygen supply to your cells.

Common Mistakes Made While Carb Loading

Carb loading requires an exercise taper. If u don’t rest, then it won’t turn out well. In order to consume the necessary amount of carbohydrate, it is necessary to cut back on fiber and make use of compact sources of carbohydrate, such as sugar, cordial, jam, honey, jelly, and tinned fruit. High fiber foods may be too bulky to consume at times.

Carb loading will most likely cause body mass to increase by approximately 2 kg. This extra weight is due to extra muscle glycogen and water. For some athletes, a fear of weight gain may prevent them from carb loading adequately.

Consuming too much high fat foods will make it difficult to consume sufficient carbohydrate. It may result in gaining body fat. The bottom line is to eat to high-carb, low fat foods while carbohydrate loading!

We hope this article helps you practice carb loading effectively for your next athletic or endurance event. Do let us know your thoughts in the comments below.

If you want to know more about carb loading, need guidance or if you wish to train for an athletic or endurance event, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more articles on fitness and nutrition, check out Healthy Reads.

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Cardiac Diet: Foods To Eat, Avoid & Other Tips

Cardiac Diet: Foods To Eat, Avoid & Other Tips

Whether you want to lose weight, manage cardiovascular issues or simply avoid any health complications, a healthy, clean eating pattern can help you move towards it. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be game changer. While eating habits are formed slowly and changing them can be overwhelming, here’s your guide to a Cardiac Diet which includes foods and eating habits that can help you maintain a healthy heart.

The Cardiac Diet – Foods & Habits For A Healthy Heart 

  1. Control portions: Eyeballing your food to check the estimated calories is the easiest way to avoid overeating and over consumption. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low calorie and high fiber foods to fill yourself like raw fruits and vegetables. Take smaller portions of calorie dense and high salt foods for a healthy heart. Another tip is to choose a smaller plate when eating.
  2. Choose raw vegetables: Having at least 3-4 servings of fresh and local vegetables is very essential to get a good supply of heart healthy antioxidants. Choose bright coloured vegetables to get maximum benefit. Fiber, which is present in vegetables, helps in controlling high BP, fat deposition in arteries and also eases digestion.
  3. Include whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, breads and bakery products. Instead, choose locally available native millets like barley, ragi, bajra, quinoa, and farro.
  4. Consume salt mindfully: Having too much salt can worsen cardiac health and cause hypertension. Adding no table salt and reducing salt while you cook is the first step. Reducing hidden salt from foods like cornflakes, muesli, breads, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt or Himalayan salt. Be wary if you have thyroid, as you might need regular iodized salt. Flavor your dishes using dill, coriander, mint, lemon, and oregano instead!
  5. Choose low-fat high protein sources: Avoid animal products that are high in fat such as full fat milk, cheese, etc. Go for low fat/toned milk, choose leaner cuts, fish, and eggs to meet your protein requirement. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Products like soya granules, sprouts, powdered pulses are good, low-fat sources of protein and contain no cholesterol. They can be easily added to the diet to increase protein intake.
  6. Control the intake of nuts and seeds: Nuts and seeds when consumed in moderation are extremely beneficial. Nuts and seeds like walnuts, almonds, Brazil nuts, chia seeds, sabja seeds, sunflower seeds, and flax seeds are rich in heart healthy fats known as omega 3 fatty acids. These help in increasing the good cholesterol component essential for limiting inflammation in heart patients. However, excess of these nuts and seeds can also lead to increased fat intake which is not ideal.
  7. Engage in cardio activities: As the name suggests, any type of physical activity which affects the heart activity is considered good for cardiovascular health. If you cannot go to the gym, ensure that you at least go for a walk. A quick 30-minute fast walk can help you get good cardio activity to reduce cholesterol levels, blood pressure and improve energy levels. It can also help you fight weight gain to improve overall cardiac health. If you are still unable to find time for dedicated exercise, make it a habit to walk for 10 minutes post every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can be really helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, or aerobics, etc.
  8. Say no to smoking and alcohol: Limit your alcohol intake. Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke, damage your heart and blood vessels.

A mild indulgence should not hamper your heart healthy journey, so an occasional favorite meal or a piece of cookie won’t harm you. However, balancing your choices and changing your eating habits in the long run is the key to better heart health.

We hope this Cardiac Diet and the subsequent tips help you make a positive lifestyle change. Let us know your thoughts in the comments below. 

For more on Heart Health, check out Healthy Reads or ask an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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Healthy Eating: Poha Dhokla

poha dhokla

Homemade meals will always be the best and we’ve all come to realize that. But, if you’re running out of ways to make healthy eating interesting, we’ve got an amazing breakfast recipe for you which combines two dishes. We give you the Poha Dhokla! 

What You Will Need 

  • Poha: 100gm
  • Semolina/Rava: 2-3tbsp
  • Buttermilk: 1.5 to 2 glasses
  • Ginger: 1-2 tsp (paste)
  • Green chillies: 2-3 tsp (paste)
  • Coriander: 2-3 tbsp (chopped)
  • Turmeric: 1 tsp
  • Salt: as per the taste
  • Sugar: 1/2-1 tsp

How To Prepare

  1. In a vessel, add poha, semolina, ginger paste, green chillies paste, coriander, turmeric, salt, sugar and mix them well
  2. Now add buttermilk, mix it well and leave this batter for 30 mins
  3. The main trick in this recipe is that after 15 mins, check the consistency. If it’s too runny, add 1 tbsp of poha and wait for another 15 mins. 
  4. After 30 mins, mix the batter very well for 5 mins till it gets a good consistency
  5. If the batter is too dry, then you may add half a cup of water and mix it well
  6. Taste the batter once to check if you need to add some salt and green chillies
  7. Take an oil greased plate and pour this batter into it
  8. Level the batter in the dish and steam it for 10-15 mins
  9. By the time the dhokla cools down, turn on the flame, take a small pan, add oil (let it get warm), then add mustard seeds(black) & curry leaves, let them crackle and turn off the flame
  10. Put this oil with mustard & curry leaves over the dhokla
  11. Now make pieces of dhokla and serve it by garnishing it with a little bit of coriander.

Benefits of Poha Dhokla 

  • It’s a good, balanced source of carbohydrates and proteins in one meal
  • It can be categorised as a probiotic, as it is rich in good bacteria
  • As it has a high fiber content, it is quite fulfilling
  • It can be easily consumed by someone suffering from digestive issues like acidity, bloating and constipation as it soothes the gut
  • You can eat this as a snack as well as a major meal option 

We hope you enjoy this healthy Poha Dhokla recipe. Do share your experience with us in the comments below. For more healthy recipes, check out Healthy Reads or you can ask a GOQii Coach directly by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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