A successful race! Read about KokoKai’s epic journey at the SuperSpar marathon in Bela Bela.
“Another marathon down. Sometimes I forget I’m in South Africa” – KokoKai
It was hot as balls, but I survived!
My first alarm went off at 1:50am and by 2am we were in the car and on the road. We arrived at the race site by 5, giving us just enough time to check in at registration, use the restroom and get ourselves prepared. My host mom gave me a big, warm hug and we wished each other good luck [she was running the 5k]. The gun went off at precisely 5:30 and away I ran!
The SuperSpar marathon in Bela Bela was a race of contrasts. The first 20km or so was pretty flat and I was feeling good about it. It would be quite misleading to any runners that hadn’t already studied the course map for elevation gains. I was constantly checking my posture and making sure my alignment was good. I knew that if I was kind to my…
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Hoes vs Pros: An Empowering Women’s Guide to EDC
We’ve written about EDC many times in previous posts on our blog, mostly mocking the stereotypes that revolve around going to raves, and poking satirical fun. Well it’s a kicks and giggles until someone gets taken away on a stretcher. Now is the time to buckle down for some serious rave talk.
This year may be your first EDC ever, or maybe you’ve been around the massive block once or twice. Whatever your situation may be, there is always room for improvement in the massive game. Where to start? Well, there is a hell of a lot more to EDC than just attending the event. Here are some tid bits that may help…learned from friends and through personal experience.
Every day leading up to EDC has an impact on the whole experience
When you’re standing in the middle of a 300,000 people mosh pit…
holding hands with your best friends…
surrounded by the ones you love…
and you could cry over how beautiful it all is…
everything is so perfect…
That is what EDC is all about.
Lets make sure we prepare ourselves for it this magical moment.
Disclaimer: These tips are coming from a female perspective. Although some points are applicable to all genders, if you’re a guy you’ll want to check out my male-counterpart’s dude version: Bros vs Pros- A Male’s Guide To EDC 2014.
Getting Prepped For EDC
Diet & Exercise: You want to act as if preparing for a 3 day marathon. Meaning that you need to eat lean, train mean, and be ready for the most intense cardio you’ve ever experienced in your life. I won’t go into dieting details (I’m vegan so I doubt you’d follow my dietary recommendations), but to put it simply, EAT WELL IN THE WEEKS LEADING UP TO EDC. Don’t scarf down pizza and burgers every day then find yourself in the motor speedway huffing and puffing for dear life after only 5 minutes of fist-pumping. That being said, don’t starve yourself either. Your muscles need protein and some carb storage to fuel this 3 day carnival. Carbs are your friends.
ABS: Abs are made in the kitchen- not in the gym. NUFF SAID.
Pro Tip: Cardio – Do whatever cardio form that floats your boat. Aim for keeping that heart rate between 100-120 beats per minute without passing out.
Pro Tip – Spend significant time on a calf-raiser machine. You’ll thank me when you find yourself in the mosh pit of Kinetic Field, trapped shoulder to shoulder with glittery chicks and sweaty bros, no shuffling room, no elbow room; the only dance move you can attempt is a completely vertical up-and-down jumping motion, with an occasional fist pump thrown in. Your gastrocs need to be formally trained for this.
Supplies: Gum & chapstick: You are allowed to bring gum and chapstick into the motor speedway as long as they are sealed. So go to the store, buy 3 individually sealed packs of gum, and 3 individually sealed things of chapstick. Bring 1 to each day of EDC. If you’re the type of person that doesn’t usually chew gum or need chapstick when you’re feeling yourself – bring them anyway. Trade them for light shows, massages, or just give them out for free because you’re a nice person. DO IT. Vics nasal inhaler – you’re not allowed to bring these in, so you must sneak them in. I’ll let you figure out how to do that on your own.
Pro Tip: A small pack of tissues. As sucky as it is- you will find yourself in a port-o-potty that doesn’t have toilet paper. Also bring a small bottle of hand sany. Disclaimer: some security guards might not let you bring these 2 things in, while others won’t care. It’s a hit or miss, but it’s always worth a try!
Pro Tip: Bring a fanny pack/small backpack (must be smaller than 12 in x 12 in – Insomniac regulation). CanNOT be a plush material.
You do not have enough pockets or bra space for all the shit you will need for EDC. Trust me on this- you need something that straps to your body to hold all your shit. Phone, keys, 3-day pass card, chapstick, gum, kandi, any and all other random whit you will accrue throughout the course of the night. Don’t ask me how, but you will accumulate random shit…3D glasses, sunglasses, stuff you buy at the merchandise tent. Oh, and of course your Insomniac reusable aluminum water bottle.
Pro Tip: A watch- You don’t wanna dig through your bag and pull out your cell every time you wanna know what time it is. That will create too many opportunities for losing your phone, and also drain your battery. If you’re like the Zips and you have 8-12 DJs to see per night, it’s extremely helpful to have a wrist watch to keep track of the time and know when you need to move stages or when you have a meeting time with the rest of the crew.
Attire: OH boy, this is all individual. But some pro tips I have for attire would be:
1. Sunglasses. When the sky starts to lighten around the 5am hour, and dawn breaks over the motor speedway, you will really really really appreciate sunglasses to hide the mascara and glitter streaked around your dime-sized pupils. Cover that shit up. Keep sunglasses in whatever stuff-carrying-device you choose to strap to yourself.
2. Comfy shoes. Ladies, do NOT wear heels, slippers, or strappy sandals. Full-foot-covering tennis shoes are the way to go. Common choices also are TOMS,Vans and slip-ons like Ed Hardys. My advice is to go with something similar.
DON’T’S: Steer clear of anything you will constantly have to fumble with all night. Realistically, you will be in that motor speedway for at least 10-12 hours (if you go as hard as the Zipper Squad). The last person you wanna be is that girl who stops the whole group asking for help readjusting, re-tying, “help me I don’t know what to do because my wimpy bra strap just broke,” type of person. Anything you wear into that motor speedway is gonna come out dusty, dirty, covered in sweat, glitter, body paint, and tears. Accept this fact and you will have graduated to the level of Pro EDC outfit planner.
Don’t bring anything into the speedway that you aren’t prepared to lose, damage, or break. Shiz happens. Leave valuables at the hotel.
Pro Tips: Re-enforce all of your bra straps – meaning get a needle and thread and make sure you sew that shit solid, so there will be no wardrobe malfunctions in the middle of the night. Do this for everything and anything you think might be flimsy and easily breakable on your outfits. Tutus are the way to go. Life would be better all-around if we could just wear tutus all the damn time, but we can’t. So take advantage of this 3 day circus and wear a tutu every day. Tutus are simple, low-maintenance, and super effing cute.
Pro Tip: If you drove, take pictures of everything around your car: landmarks, light poles, scenery. This will help you find your car when its 6am and its time to leave. The last thing you want is to be roaming the dusty desert parking lot for 3 hours because you can’t find your car and don’t remember where you parked because you were too excited to pay attention the night before. (This has happened) -_-
Solidify The Night’s Schedule: Take a few minutes to run through your crew’s plan. What time you’re leaving, what sets to see/your set schedule, what time you’re leaving, group meet up times and group photos. If you roll with a large crew (50+), this planning time is absolutely necessary. Or even if it’s just you and a couple friends, communication is key to enhancing everyone’s EDC experience. Don’t just assume people know what’s going on.
Pro tip: Have a meeting time & place every few hours.
Example: meet at the drop-zone, OR THE ZIPPER, at 10pm, 12am, 2am and 4am. This way, if anyone is lost, or if you just wanna connect with other group members, you’ll always have a time and place to gather together.
Inside the speedway: Zipper Squad always meets at the Zipper.
So the magical moment has come. You begin your descent down the bleachers and are holding back the tears while looking out at the shimmery heaven that is the Las Vegas Motor Speedway. What do you do first? MERCH TENT for water bottles, potty break, then hit your first stage. Or if your crew doesn’t have a set you wanna see at that moment – pick a ride to go on! But first things, first. WATER. Hydrate the f**k up. Stand in that line, get your reusable Insomniac bottle, and worship that thing for the next 3 days. Hoes allow themselves to dehydrate. Or if they do choose to down some agua, they buy plastic bottles and trash the planet.
Pro Tip: reusable Insomniac bottle. DO IT. Plus it’s a super awesome souvenir to take back to reality. I still use mine erry damn day.
Before the magic set in and your eyes are too jittery on euphoric emotions to read the speedway map, mentally mark out where each of the restrooms are. Hint – there are four, one in each ‘corner’ of the speedway.
Pro Tip: When facing the stands, the restrooms in the corner on the left of the bleachers are the most well-lit, least-used, and therefore cleanest bathrooms.
Pro Tip: ALWAYS GO WITH YOUR GROUP. NEVER SOLO-MISSION TO THE BATHROOMS!!! Make your group go together all at once. Even if someone says they don’t need to go, remind them that it’s better to at least try now then to be in the middle of a rage-fest set and to have to dig out to find the bathrooms alone.
Pro Tip: Always kill 2 birds with 1 stone when it comes to water and bathrooms. You’re already out & about. Might as well make sure everyone is good on water & bathrooms in the same trip.
Pro Tip: Wanna boost your magical experience back up? Eat a fresh orange, and wash it down with some fresh-squeezed lemonade. You will not be disappointed. There are tents for fresh fruits and fresh lemonade. TAKE ADVANTAGE!!!
Keep from cramping!!! Buy some Powerade and alternate your water intake with Powerade intake.
Pro Tip: Don’t wanna pay $6 for a 16oz Powerade? Sneak in a Pedialyte electrolyte powder pack. It’s tiny- like the size of a stick of gum. Mix that shiz in your Insomniac bottle with some water. I personally prefer the Pedialyte route. But whichever you use, don’t be a hoe and think you only need water to survive. ELECTROLYTES SAVE LIVES.
Pro Tip: Designate a meeting place. Whoever you drove with or took the shuttle with: Have a meeting point for when the night is over. Hoes be like “I know we won’t separate so its fine”. Then you do separate, all of your cell phones die, or you don’t get reception. It’s 7am, you can’t find anybody. You don’t wanna go into the parking lot because what if they’re not out there? But security is kicking you out of the speedway. You don’t remember where the car is. Or you don’t know where the shuttle picks up. What do you do?? Take the leadership role early in the night and tell your friends what’s up. Say “Hey at 6am, we all meet at the Hug Life bear sign”.
Pro Tip: ALWAYS PREPARE FOR THE WORST!!!!
The Next Day
So It’s Time To Leave The Speedway: Refill your Insomniac bottle BEFORE you leave the speedway. You’ll want water for that 2 hour traffic jam getting out of the parking lot. ESPECIALLY if you’re shuttling it. If you drove, keep some water in your car for the drive home. Having water on hand is ALWAYS a good idea.
Pro Tip: the volunteers working the water refill stations abandon post usually before 5am. Get water before it’s too late. Make this a priority.
Supplements: You better bring whatever supplements you normally take at home, to Vegas. If you don’t normally take anything, well now is the time to start. It’s 8am. You have less than 12 hours to sleep, shower, and re-nourish your body before you’re back in the speedway again.
Pro Tip: bring a bottle of ibuprofen (your feet will hurt), a bottle of Rave Aid or 5-HTP (balance out your serotonin), and a bottle of potassium (reduce muscle cramps). Hoes will leave Vegas super dehydrated, nutrient-deficient, and sick with a fever. You just put your body through absolute hell. There is a right way to get it back to rage-face preparedness. Vitamin and water up.
Food After EDC: What to eat? Your body is going through a weird combination of still feeling magical so you’re not really hungry, but you need to feed your starving muscle children (broscience reference), all while you’re fighting that I’m-about-to-throw-up feeling. Stick with something simple.
Pro Tip: Have a bag of bagels and jar of peanut butter in your room, along with hella bananas. That way you can throw some nutrients into your stomach before noon, without having to leave the room. Take a shower, take a nap, and once you’ve digested some basic calories, you’ll be ready to brave the Las Vegas strip in search of a meal.
Pro Tip: Earl of Sandwich inside Planet Hollywood… perfectly sized hot, fresh sandwiches! They also sell a number of side pastas, fruits, and pastries. Plus, while part of your crew holds down your place in line, the rest of the crew can shoot over to Fat Tuesday (one Conveniently located in Planet Hollywood also!). You’re in Vegas: it’s never too early to start drinking! Not a day goes by where the ZipperSquad doesn’t snag some Earls and Fat Tuesdays!
Pro Tip: More sleep. Squeeze in another nap if possible. Even if only 30 mins to an hour. Mentally, you don’t think you need it. But physically, your body is DYING for a little more rest time. You don’t have to actually sleep if you really don’t want to. But fully lay down in bed and allow your legs to recuperate.
Pro Tip: Massage some lotion into your legs and feet. They need the extra TLC, moisture, and it will help with the soreness a lot.
I hope now you feel slightly more prepared to tackle the EDC beast. It’s a magical journey, you deserve to have the best possible experience.
Once you leave Vegas, the emotional after effects can be severe and it’s best to acknowledge the emotional roller coaster that you will feel in the days and weeks following EDC. For tips on dealing with PEDCSD (Post Electric Daisy Carnival Stress Disorder), see this blog.
A lot of these tips seem like simple no-brainers but, oh boy, do they make a world of difference in your experience.
I wouldn’t say I’m a master…there’s still so much to learn; through surviving countless massives, there are a lot of things I’ve fudged up. And through those mistakes- I learned the right ways to rave.
Don’t be a hoe raver; BE A PRO RAVER!
~~~How chicks get ready for EDC~~~
Step 1: Eat less.
That’s right. The #1 way girls ‘get in shape for EDC’ is by eating less.
Notice: I didn’t say ‘watching what you eat’ or ‘making smarter eating choices’.
Oh, no. That would require legitimate knowledge of nutrition and healthy diet planning.
This is the thought process girls go through…
“Instead of eating 4 cookies, I’ll eat 3. I need to lose weight for EDC.”
“Maybe I should only have soda every other day. Gotta get that EDC body ready!”
“If I eat a salad with my burger, the greens cancel the fat out- its a wash. So it’s like I didn’t eat.”
No need worry about healthy substitutions or purposeful meal planning to stock up on necessary vitamins and minerals for the upcoming marathon of drinking and substance abuse. Nope. Just eat less. That’ll do the trick.
Step 2 for getting that bod ready for a week of partying is to work on ‘abs’.
Traditional situps and crunches are the way to go. The abdominals are only engaged during the first 45 degrees of the movement, while the second 45 degrees engage the iliacus and psoas major more than the abdominals. Which is exactly why we transition into crunches. So we can not target the abs, but we think that we are!
Hey there! Finally put the finishing touches on a report for my strength & conditioning program design class. Last week, we had more of a hands-on lab inside my university’s fitness center. We inspected the pulley systems used in a few different types of isolating machines. What we discovered was jaw-dropping (at least for those who frequently use these machines).
Systems of pulleys can decrease the force required to lift a certain amount of weight.
For example, if I want to lift a 100 lb weight, and I have a pulley system with 3 pulleys, that gives me a mechanical advantage of 2. If I use this pulley system, I only have to exert 50 lbs of force to lift the 100 lb weight. (100/2 = 50). Does that make sense?
Now apply this to the strength training machines you see in weight rooms. Most of these machines have a complex system of pulleys. Meaning that you are never actually lifting the amount of weight you think you are.
Pulley LAB # 1/ 2-14-12
Measurement ofApplied Resistance From Selected
Koleana Kai McGuire
The pulley lab definitely challenged the way we look at strength training machines by critically examining a variety of exercise equipment. Looking at its overall apparatus set up and design, and specifically each of its pulley systems and its impact on the “perceived” load. It made me realize that some manufactures didn’t take into consideration the effects of pulley systems on weight lifting. This is important as a user of these types of machines, because now I have a more accurate understanding of the weight that’s being lifted. As well as a future professional when training clients, I will know what recommendations to make, and how best to design strength training programs based upon the equipment available.
Apparatus # 1: Pulldown
Brand Name: Equalizer
Description of: 3 lines of pull attached to load, 1 line as free end pulling down
Apparatus Commonly used for tricep extensions
# pulleys 1 movable pulley
Trial (lbs) 70 lbs
Notes Measured 32.5 lbs on spring scale, which is pretty close to the predicted weight by our formula
P = ½ x (70 lbs) = 35 lbs
This is assuming that the pull is smooth and has no friction.
However, there must be some friction and with P measured at 35 lbs,
Conclusion: The plates actually weigh less than we are lead to believe.
Apparatus # 2 Pulldown
Brand Name Magnum
Description of 2 pulleys
Apparatus Commonly used for bicep curls
# pulleys 2 movable pulley
Trial (lbs) 50 lbs
Notes Measured 30 lbs on spring scale, which is greater than the force of pull as predicted by our formula
P = ½ x (50 lbs) = 25 lbs
This is assuming that the pull is smooth and has no friction.
However, there must be some friction making more force required to pull the weight.
Conclusion: The plates may actually weigh less than we are lead to believe.
Apparatus # 3: Pull ups
Brand Name: Life Fitness
Description of: 3 lines of pull attached to load, 1 line as free end pulling down
Apparatus: Can be used for bicep pull ups
# pulleys: 2 pulleys
Trial (lbs): 50 lbs
Notes: Measured 52 lbs on spring scale, which is almost the same force of pull indicated by the weights.
This is assuming that the pull is smooth and has no friction.
Conclusion: The manufacturers of this apparatus designed the machine to accurately measure the force exerted. Meaning that the user is actually lifting (almost exactly) the amount of weight selected with the pins.
Apparatus # 4: Wheelchair accessible
Brand Name: Uppertone
Description of: lever systems
Apparatus: Can be used for upper body workouts, like the chest and arms, for people in wheel chairs
# pulleys: N/A
Trial (lbs): 30 lbs. The weight could vary depending on how the lever was oriented.
Notes: When the axis of rotation changes, the required force to move the weight changes.
Conclusion: The manufacturers of this apparatus designed it differently from traditional weight machines. The user can increase or decrease the required force by changing the axis for the levers, whereas most other machines will do so by changing the weight plates. By increasing the force arm, we decreased the force required to lift the weight- from 22 lbs to 5 lbs.
Went on a super legit hike with some friends today, it’s called Mariner’s Ridge (or Kaluanui Ridge Trail), and it’s a ridge line that connects to the Ko’olau summit. Follow Kaluanui road all the way up and park before the dead end. There is a shingled house on the right, that a lot of folks call the “gingerbread house.” There is a “No Tresspassing” sign at the entrance to the trail… (O.o) dangerous.
We stumbled through some areas where the ground was a complete web of tree roots that were surfacing; creating a plexus of bark under our feet.
This hike has all different types of terrain compiled into one awesome workout. We started off with a dirt path, with brush and bushes on either side.
Then we went into forestry. This is the first hawaii hike I’ve done that had legit pine trees. The pine needles faced all directions off of the tree branches. Not much of the pine tree smell I’m used to experiencing in California.
Then the hike led into more of an open dirt path. I see draping valleys of greenery on either side of me as I’m standing atop the ridge line of the mountain.
Through some jungle like forest, I snapped a photo–now this is what most hawaii hikes I’ve been on have looked like.
Here and there, we happened across points that we could see different parts of the island. I have some semi-successful attempts at panoramic shots of the mountains and ocean.
About 40 minutes up the mountain and we reached a clearing with a full 360 degree view from atop the mountain. When I realized there was no more trail is when we made the conclusion that we had reached the top!
We opened up our bags and pulled out some drinks & snacks we had swooped from our Safeway pitstop on the way to the hike.
After taking several photos, I sat down, drank my beer, and then we began our descent back down!
So while some of us are being productive and doing productive things that coincide with our EDC get-in-shape goals, some of us are not being not productive. And kinda getting fat.
I decided earlier tonight to have a bro-date with my buddy Jose.
What is a bro-date you ask? It is when two bros (male friends who transcends best-friendship, achieving a higher level: Bros) have a non-homosexual hangout session. I will probably do a whole post on Bros in the future.
And to continue my streak of bad eating habits (this morning I also decided to reward my patience by freezing my Asian-ass for 4 hours through the DMV with a big juicy double-double cheese burger from In-N-Out, topped off with a nice warm strawberry doughnut from Krispy Kreme) and have some Wing Stop.
For some of you who do not know, Wingstop is a place where you annihilate chicken wings of all flavors with a side of French-fries. It’s kinda like Hooters . . . but there no boobs. Actually, there are boobs, but in baggy dark green polo’s instead of being squeezed together, about to pop out of a tight tank-top, boobs.
Boy, were those wings delicious. I had the spicy Cajun lemon chicken flavored wings. Just as the name suggest, it was a Cajun spiced chicken wing with a hint of lemon. And the fries? Crispy, some where a little burnt and slightly over salted . . . just how I like ‘em.
Take that cholesterol.
Along some great conversation with my buddy Jose, it was a great bro-date.
Sadly to say, to go along the theme of aging this weekend, I’m starting to realize that I’m getting old. Not old-man-Eric-Juno old, but just getting older.
Now don’t get me wrong, me getting older doesn’t mean I’m getting more mature. I don’t actually know when that’s gonna happen, but my body cannot handle certain foods at the dark of night anymore. And sometimes my hearing is bad and my back aches.
Now take me away Tums, or Walgreens knock-off brand Tums. Fat-Airec my still live inside me, but old Airecs stomach does not agree (:/)
Oh and P.S. FUCK the DMV.
“Eats flavored antacid tablets, candy substitute”