GORUCK HCL (Heavy, Challenge, Light), explained.
By Mark Webb
What is a HCL?
For those not familiar, GORUCK has 3 team building events loosely based around SFAS team week. The Light is a 5+ hr fun fest based team event, The Challenge is a 10+ hr more challenging (and the original) team event and the Heavy is a 24+ hr suck fest with less rests, more movement, more weight, and more reward.
I don’t have to describe these as goruck.com does a much better job than I could.
So again. What is HCL? Well imagine doing a Heavy, being incredibly sore, hungry, dehydrated, stiff, blistered, etc. Then you have just a couple of hours to collect yourself and get ready to do a Challenge. After the Challenge, that post Heavy feeling pales in comparison. Now everything hurts, you are delirious from lack of sleep and you may just want to pass out and die. But instead you have just a couple of hours to collect yourself and do a Light. The Light finishes, but you probably didn’t. 40+ hrs of fun, a great tester for a Selection wannabe, and definitely not easy. Heavy + Challenge + Light = bragging rights for a select few.
The first HCL has yet to be done, but I have done enough events (3 Heavy, 35 Challenges, 3 Lights) and enough B2B events that I feel I can talk about strategies to help you survive this physical onslaught. A while ago I wrote an article on how to survive a back-to-back Challenge (no longer on the calendar except as Challenge+Light) that I have gotten a lot of great feedback on.
But HCL is definitely much more than a CC/B2B. The big issues to deal with are muscle soreness and stiffness creeping in during the short break, sleep deprivation and sheer motivation to keep going when you just want to curl up and rest.
Heavy Preparation
Some key things to do before you start the Heavy
- Train hard.
- Mostly ruck a LOT with weight, become familiar with your shoes and socks and toughen your feet. Test products such as Trail Toes (my personal favorite), come up with a foot care strategy and strengthen those knees and ankles. The GORUCK website has some great articles for this on the training page.
- Become caffeine sensitive. If you are a coffee fiend like me, take at least 3-4 weeks prior to your event to wean yourself off caffeine. That way you can use caffeine pills or coffee beans during the events to wake you up a bit.
- Toughen Your Feet.
Lots of rucking and/or alum powder and/or Tuf Foot. - Hydrate.
Start hydrating a day or so before the event. In the hour prior to the Heavy start, gulp down a full Nalgene of chia water. This will keep you hydrated for longer than regular water. - Carb up.
I personally follow a low carb diet most of the time, and you may too. The day of the Heavy though you will want to top up your glycogen reserves as much as possible. Carb up as much as you can, but be careful to avoid anything too sugary or high-glycemic and foods that might upset your stomach.
Heavy Event
Keep hydrating all the time. Do not wait to feel thirsty. Every 2-4 hours pop a couple of electrolyte or salt tablets (I love Hammer Endurolytes). You should be pissing a lot, and never feel thirsty.
During the Heavy it is CRITICAL that you take care of yourself. At ANY rest stop, priority one is your feet. If you feel no hotspots, look anyway. Take off your socks add a light dusting of powder, add lube on any small hotspots (Trail Toes product is, as mentioned, my favorite), dress larger hotspots with moleskin, duct tape or band aids. Maybe use some benzoin to help the dressing of choice to stick. Do the worst foot first, and attack the second only once your footwear is back on the first. If you have a large blister, pop it (use a sterile lancing needle, carry several) and apply some New Skin or benzoin. Trauma One kits make a compact footcare package that I carry to every event.
Next eat something if allowed. Keep it low glycemic. I love Quest bars (low sugar) and home made coconut oil rich energy balls. There are a gazillion recipes online. Fat and protein are your friends here, NOT nasty gu gels.
Take care of inflammation. I usually take an Ibuprofen 800mg 8 and 16 hours into a Heavy as a preventative measure with LOTS of water and hopefully a little food.
The most important thing here is don’t feel sorry for yourself when the team rests and actually rest yourself – if you do sit down while eating, elevate your feet to reduce swelling. Otherwise pick your priorities of work, get them done. If you have time left over, help others. Its important that you keep your mind in the game.
As always, I use Wisps to keep my breath fresh… I can’t emphasize enough how much this helps keep you motivated.
Above all DO NOT grey man the Heavy (or subsequent events). You want to finish with pride. Be a good team player and do as much as you can.
Heavy Endex
The Heavy is over, everyone is happy, you want to verbally AAR right away and high five each other. Do that but make it quick and don’t drink alcohol no matter how tempting. You may have 2-4 hours before the challenge starts so its critical that you get your priorities of work together. In order for me, these will be
- Feet.
- Fix your feet. Get on dry socks and shoes after powdering your feet, or even better flip flops, and take care of blisters and maceration. Hopefully with your prep and care during the Heavy this should be a minimal affair. The tips above have kept me maceration and relatively blister free in Heavy events.
- Body.
Add body glide, desitin or lube of choice to any chafed areas. New Skin any lacerations, burst blisters, etc. Take another Ibuprofen 800mg to keep inflammation down and drink lots of chia water enriched with LOTS of BCAA.
Get changed into the clothes you will wear for the challenge. Keep your feet open to the air as long as possible. - Fuel.
Eat GOOD food. Get in plenty of good fats (coconut oil, butter, eggs) and low glycemic carbs. A big ass sandwich for example. Personally I’d eat a couple of breakfast burritos or similar. - Sleep.
- Have a plan to sleep, but also a contingency if you cannot. Have a friend drive you to the challenge start so you can nap in the back for example. If you have a chance to get to a real bed, all the better. Aim to wake 60-90 minutes before the start of the Challenge depending on travel time and if you cannot sleep, use your favorite wake aid a few minutes before the next event starts – coffee, pre-workout drink, cold water to the face etc.
Challenge Preparation
Again we have priorities of work here.
- Fuel and hydrate.
- Lots more food as above, and lots of chia water with BCAA.
- Recheck body and feet.
- Apply body glide/etc everywhere you think you need it.
Use a different style of clothing, socks and shoes if possible to prevent hitting the same hot spots as the Heavy. I always have 3-4 different styles of sock in my dry bag for events to modify how my feet get impacted. - Stretch.
- Do some basic yoga stretches, and make sure you hit the hip flexors, hamstrings, calves and shoulders. Also foam roll if you can. This will get rid of a lot of the stiffness and soreness and get blood flowing where you need it. If you are still a little stiff or sore at the start of the challenge, don’t worry. It will pass once you get moving. DO NOT let that pain make you quit. It WILL get better I promise. The worst part of a B2B was always the first 15 minutes or so.
- Energize.
- Drink a strong coffee, eat some chocolate covered espresso beans OR my favorite – take a pre-workout drink. My favorite right now is Honey Badger drink… this will energize you beyond belief and set you up well for the welcome party.
Challenge Event
The rules are the same here as they were for the Heavy. Rinse, lather, repeat.
Challenge Endex
Again the post Heavy rules apply. The only difference is you only have a Light left. Anyone can grunt through 6+ hrs so don’t give up.
Light Prep, Event, Endex
Again, same as before. The only difference is you can collapse, drink beer, do whatever the hell you want. You did it!! (most of you though probably didn’t get this far)
Anything Else?
There are some mental tricks to beat down any demons – and you might have some others.
If a demon does pop up, find a distraction. For example, look for someone else having a hard time and make it your goal to bring them back. That will kill your own demons quicker than you can imagine. Alternatively chant a mantra, repeat a song, tell the class a dirty joke (another favorite of mine) or if the timing and the evolution allows start the class off with a “When I say GO you say RUCK” chant to turn your demon hunter into one the entire class can use.
Also smile a lot. Even if forced, a smile will often turn things around. I like to laugh at the ridiculousness of what I am doing and it always feels better.
So that is it! That’s the plan of attack I will use for my HCL events and I recommend you try something similar. Good luck and let me know how it goes.
Next article I will talk about packing strategies for the HCL to make life a little easier for you, and give you everything you need.
Original article provided courtesy of Mark Webb at http://overld.wordpress.com/2014/03/17/surviving-a-goruck-triple-threat/
Great article!
Does anyone know how many people have successfully completed an HCL thus far?
Thanks for putting this together Mark.
Seamus: 0 – HCL001 begins this Thursday afternoon.
James, Preciate cha. I was getting ABSOC and HCL confused. Cant wait till Philly!
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So despite the fact that caloric consumption is vital in gaining or reducing
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Muscle progress really advantages from insulin manufacturing, especially in case your
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References:
why do bodybuilders use steroids; Lizette,
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Of all the results of turmeric, a few of the
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They then transfer into the nucleus, a portion of the cell the place genetic materials is stored and there they management the activity of the genes.
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Eating beef as your major source of protein is thus a
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Thus, SARMs could solely produce a portion of
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Sprando [101] and his colleagues repeated
the identical experiments however utilizing a bigger number of animals
and at a higher dose of androstenedione, albeit with slight
differences in sampling occasions. Children with weight problems suffer from larger ranges of adrenal androgen than their regular counterparts, which
may lead to accelerated pre-pubertal growth in these children [73].
Kwon [74] and his colleagues examined the association between bone age (BA) and chronological
age (CA) ratio (BA/CA) and androstenedione and testosterone ranges.
The results of androgens or their metabolites on the skeleton are employed by
direct stimulation of the estrogen receptor (ER) α, ER β and androgen receptor
(AR). The expression of the androgen receptor (AR) was measured at several ages with no main intercourse difference in the human growth plate chondrocytes.
As a end result, androgens such as androstenedione might have
an important position in bone maturation in pre-pubertal youngsters of each sexes [75].
References:
JBH News
The robust method in Hunter Take A Look At incorporates components, corresponding to 3000mg of D-Aspartic Acid,(11) Vitamin D3,(12)
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We did the analysis and decided to attend and watch for a couple
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Men who don’t respond well to stimulants can do that
supplement.
Enanthate or Cypionate are the most effective testosterone esters in this cycle, so you’ll want
two 10ml bottles of either. These are nice esters because you could get away
with a once-a-week injection. It could be best if you had been an everyday coach for at least 5 years,
doing it naturally with a quality diet. At that time, the gear will
take you to another degree you couldn’t naturally obtain. Two Masteron esters can be found, with Drostanolone Propionate
being extra generally used and more available than Enanthate.
As you might expect from a breast cancer drug, Masteron holds
some useful anti-estrogenic properties, so estrogen-related unwanted facet effects usually are not a priority with this steroid.
20lbs of mass isn’t out of the query by the top of the cycle, however you’ll want to pay attention to controlling fluid weight for greatest results.
There are no shortcuts, and also you won’t turn out to
be an advanced person by speaking to different people about their steroid
use because every single particular person has a different expertise with steroids.
As Soon As you’ve actually reached the stage of superior information and
advanced expertise with steroids, you will be able to move to the best
and most advanced degree of anabolic steroid use.
Each steroid cycle you full will come with useful classes
that can serve you properly into the lengthy run.
When stacked, they assault energy growth from a number of angles — leading to sooner, extra noticeable
gains in strength, endurance, and muscle quality.
All 4 steroids in the energy stack are fast-absorbing
oral steroids. Unlike anabolic steroids or synthetic testosterone, Testo-Max is formulated from pure, clinically supported elements which may
be protected for long-term use. There’s no hormonal suppression, no post-cycle remedy wanted,
and no danger of liver harm or temper instability.
Many legal steroids on the market are great at promoting size — but not all of them ship brute
strength. Whereas compounds like Deca Max are excellent for building
quality muscle, they don’t necessarily increase muscle output or energy manufacturing.
Partaking in regular exercise is crucial for constructing muscle mass and enhancing
your bodily performance.
In other words, enhanced collagen synthesis has wide-ranging well being
benefits. Steroid injections are a typical treatment for a
variety of situations, providing relief from ache and inflammation. However, cosmetically talking,
one of the best steroids to take will depend
on an individual’s personal targets. A main draw back we see with mibolerone is that it’s very hepatotoxic, inflicting excessive strain on your liver.
Although the liver is generally a resilient organ, this compound will
trigger notable inflammation and damage.
When it involves bodybuilding and athletic performance, steroids have lengthy been a controversial
but sought-after tool for reaching spectacular outcomes.
Many athletes and fitness lovers flip to anabolic steroids
to construct muscle mass, speed up muscle growth, enhance restoration, and improve general
efficiency. However with so many choices in the marketplace, finding reliable, high-quality steroids on the market can be a daunting task.
Even if you’ve injected a few occasions already, you’ll want
to ensure you’re doing it proper each time to get one of the best results and keep your health.
Under, you’ll discover probably the most complete
information to injecting steroids, containing every little thing
you want to know to get it right each time. It’s important to get their suppressed testosterone back in normal working order.
As a female, you are not concerned about testosterone suppression. This is amongst the important advantages ladies have over males when using these substances.
But if you’re new to all this, you may be
shocked to study that Anavar is derived from DHT. Despite this, Anavar does NOT include the potent androgenic unwanted effects of most other DHT-derived steroids.
As I’ve already detailed, blasting for measurement and
power is almost identical to utilizing Anadrol or Dianabol as
a kickstart in longer cycles. What might change is your training and diet to tweak
the results according to personal targets.
You can’t go mistaken with Dianabol or Anadrol for a blasting section or another compounds talked about above
for cutting cycles. Kickstarting a cycle includes making use of very fast-acting compounds.
Often, this shall be orals, however some brief ester injectables are also useful.
Since we’ll usually use a slower-acting steroid (such as an enanthate
or cypionate ester) as the first compound in a normal cycle, it’s a
perfect cycle size to assume about a kickstart. Proviron is a
steroid that has some particular makes use of, particularly, how it helps increase free testosterone.
Increased energy levels imply you possibly can focus for an extended period and haven’t any psychological
fatigue. Oral steroids come in tablet or capsule type, making them handy and simple to
use. Nonetheless, they are metabolized by the liver, which may lead to pressure on this organ if
not used responsibly. Steroids work by binding to androgen receptors in muscle cells, which triggers a cascade of biological processes.
This interaction enhances protein synthesis, the process by which muscle tissue
restore and develop after stress, corresponding to intense exercises.
We give particular attention to the packaging and delivery of all your products.
If you’re going to run a Tbol cycle, take a look at my
full Oral Turinabol cycle information. Methenolone is a DHT-derived steroid out there in both oral and injectable forms, with the injectable generally recognized as Primobolan Depot.
The injectable version is considered much more highly effective than the oral kind and, as such,
is extra popular amongst bodybuilders and efficiency athletes.
The most useful results of Primobolan include
its ability to boost nitrogen retention and hold the physique in an anabolic
state. Nonetheless, regardless of this, it is not considered a mass-building steroid.
References:
Steroids Are Good For You; https://Git.Charnock.Fr,
Nevertheless, this effect is short-term, with glycogen levels normalizing post-cycle.
Research suggest that one in 5 people on high-dose prednisone will acquire 22 or extra kilos
after one 12 months of remedy (although the weight tends to stabilize after the first six months).
Your appetite can even enhance whereas taking prednisone, causing you to pack on body fats along
with water weight. Anyone taking prednisone for
a protracted time can experience some degree of bone density loss.
Work by Da Silva et al. (2006) additional
suggested that corticosteroids could cause weight acquire of 4% to 8% over a
long-term (2+ years) – even at low doses. Nevertheless, as
a result of all therapy groups gained weight (regardless of illness control),
some weight achieve is likely a facet impact of prednisone.
Overall, this research supports the concept that prednisone
remedy for 1 12 months causes a mean weight achieve ranging from 5.seventy three lbs.
Interestingly, patients using the lowest
glucocorticoid doses and with one of the best disease management
seem to realize essentially the most weight. Assuming prednisone
successfully counteracts a disease that’s causing weight reduction, reversal of the
diseased state should yield weight gain.
We have seen users gain as much as 20 pounds following their first
trenbolone cycle. Anavar (oxandrolone) is an oral anabolic steroid typically utilized in cutting cycles to reduce back fats and construct muscle.
Prednisone is generally meant for short-term use to rein in inflammation and bring
a illness under control. When that’s achieved, the dose is
steadily reduced till the remedy is lastly stopped.
Different methods could also be used to minimize back the risk
or severity of some prednisone unwanted side effects.
The threat is basically dose-dependent, that means that they’re more prone to
occur at larger doses and/or when you take the drug
for a very lengthy time. Prednisone unwanted facet effects
are associated to the dosage and length of treatment.
If you have signs of an infection, it’s important to see your healthcare supplier or go to the nearest
hospital as soon as potential. Infections want correct medical remedy and
may lead to critical problems if they’re left untreated.
The trapped moisture — typically due to sweating — causes your pores and
skin surfaces to stick collectively. This will increase the friction between your pores and skin surfaces, which
causes pores and skin harm, bacterial and/or fungal overgrowth and irritation. In many cases of intertrigo,
the pores and skin breaks open from the friction, which permits micro organism and/or
fungus to get into your skin, inflicting an infection. The moisture and warmth make a
perfect environment for bacteria and fungi to multiply.
If the affected area comes in contact with sweat, pee or poop, it may possibly make your intertrigo worse.
If you’re a bodybuilder who’s contemplating using these substances, it’s important to weigh the potential risks in opposition to the advantages and make an knowledgeable decision. The finest method to prevent “roid gut” is to
avoid utilizing anabolic steroids and progress hormone altogether.
If you’re a bodybuilder who’s contemplating using these substances, it’s essential
to weigh the potential risks in opposition to the benefits.
This information explains what cortisol belly fats is,
its causes, symptoms, and how to successfully manage it.
Weight achieve attributable to excess cortisol can look completely different for everyone.
In addition to look, excess cortisol may change different features of your well being that may affect your high quality of life.
This syndrome happens when small tumors in your pituitary gland, an area in your mind that helps make cortisol,
increase the amount of cortisol your physique produces. Your healthcare provider may check your adrenal
gland to see if it is working correctly.
To enhance the efficiency of your diet for achieving a greater physique, you should first take note
of your consumption of energy and protein. As A
Substitute, you must give attention to a proper diet and training routine so as to achieve your objectives.
Even extreme dietary and coaching regimes haven’t
brought on HGH intestine in people who don’t abuse a number
of PEDs. Certainly, animal research show that low levels of HGH can result in an atrophy
of the gastrointestinal organs, such as the stomach and the intestines.
Authorized HGH therapy can also lead to sure unwanted side effects, though they can be easily averted or reversed by lowering the dose and cautious adjustment by an skilled specialist.
The listing of probably the most well-known individuals who are identified to have HGH gut contains both professional and amateur bodybuilders.
Palumboism is another widespread term for the situation, which is derived from
the name of Dave Palumbo, who was a heavy PEDs consumer.
Exercise is certainly one of the best methods to increase HGH production. High-intensity energy and interval coaching are thought-about two of the best ways to raise your HGH levels naturally (5).
Given the suspected causes of Palumboism, the most obvious way to avoid it is to
cease using exogenous human progress hormone and insulin. Palumboism
only really affects bodybuilders and is actually fairly uncommon. However, it’s turning into more
widespread within the professional ranks as opponents attempt to develop much more massive muscle tissue.
In addition to adjustments to your diet, you would possibly also
need to increase your level of physical exercise. Common exercise may
help to reduce the dimensions of your intestine by burning
extra fat and building muscle. You can also want to reduce back
your stage of stress, which can contribute to the event of ‘Roid Gut’.
Medical treatment for ‘Roid Gut’ includes using medicine to scale back the
scale of your gut. Your physician might prescribe treatment that helps to reduce back inflammation and swelling in your intestine.
Any combination of the above factors can lead to intestine distension and explains the names given to this condition by the bodybuilding neighborhood.
While no research have proven these theories immediately, there’s scientific evidence that
all the above mechanisms behind HGH gut are potential (1, 2).
High carbohydrate foods trigger an increase in glycogen to be saved within the muscles which causes increased water retention, as glycogen attracts water.
Each this and the large quantity of carbohydrate wealthy
meals further contribute to Muscle Gut by offering a ‘bloated’ look.
First-time steroid users are suggested to follow a few 4 to 6-week cycles with enough off-cycle time
in between to assist their our bodies get accustomed
to the completely different compounds. After this, they may lengthen the cycle to 8,10, or a maximum of 12 weeks if required.
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