Multisport_Report : Message: Kenny Dunaway's Multisport Report

June 25, 2003
"Heal the past, live the present, dream the future." Mary Engelbreit

The Lake Charles-based he Lake Area Runners is hosting the Lorraine Bridge
5km this Saturday in the community of Hayes. More info at
www.lakearearunners.com

Also, there will be a two-mile K-9 run from the Lake Charles Civic Center on
July 5. Of course lots of towns are sponsoring July 4th runs of all sorts and distances. Check out local road running web sites.

The Caney Triathlon in Minden is July 13 and Florida's Santa Rosa Island Tri
near Pensacola is the same day in September as Gatorman Tri in Lake Charles.

Lots of folks are preparing for a 10km swim (that's right, 6.2 miles!) in Baton Rouge in October and using it as a base to do a five-mile open-water swim in St. Croix in October.

Saturday, March 6, 2004 is the date of the next Baton Rouge Race for the
Cure 5km. There will be no Baton Rouge Race for the Cure in 2003.

July 6th is set for the AbitaMan #4 Triathlon on the Northshore in
Fontainebleau State Park starting at 7 a.m. It's a 800m swim, 30km, bike and a
5km run. See

www.abitaman.com.

Baton Rouge Multisporter and distance runner Frances Ard, 65, died on
Saturday. A Mississippi native, she was at the top of the class of
grandmasters fitness competitors and held her share of senior Olympic
running records. She fought stomach cancer and assorted complications
stemming from her cancer and in her last days really battled for life. She
was a fixture in the Baton Rouge area fitness community and was a lively
volunteer and encouraging to all those racing or participating. She
volunteered and helped at races whether she herself raced or not.

From Guy Labb�
It was through Frances Ard that I met my wife, Althea. Frances was a
special lady. If you ran with her, which I did a great deal in training for
NYC marathon in 1990, you could bet you weren't going to cut any corners: 5
miles was 5 miles and 10 miles was 10 miles. In her sickness I witnessed her
faith her God and her dedication to her family, especially her grandson,
whom she and her husband were raising. We'll all miss her a lot.

LaPlace Cycling Time Trial Set for July
From Steve Sperrier
On July 20th there will be a 14-mile time trial in LaPlace. This would be a
good time to see where multisporters rank in the cycling world. As
triathletes we are all experienced in time trialing and we should do well.
Check out www.gnofn.org/~nobc/schedule.htm for all the details. Also, we
need to bring the beer and the party with us. The last cycling time trial I
participated in had no party supplies. For more information, call
985/727-7211/www.gnofn.org/~nobc/schedule.htm or
fax 985/727-7250.
spokesman@...

New Orleans Cyclists Hit by Motorist
From Aim�e Shuey and Johanna Leibe
Glen & Mika Bodet were hit by a car while riding this weekend. They are
both in Charity -- Mika is in ICU and is reportedly paralyzed from the waist
down. Please both Mika and Glen in your prayers.

Glen is in a regular room and hopes to be discharged soon. They did surgery
to repair the damage to Mika's spine -- she now feeling through her knees
but is still unable to move. She's got several cuts on her face (and may
need further surgery to repair those). She was in great spirits -- making
jokes about not coming to work or finishing her 50-mile bike ride.

Glen had some spinal cord injury -- not as severe. He's in leg and back
braces and pretty cut up, too.

According to my friends, Glen told them that they were riding on Chef Highway
in the New Orleans area -- coming back from Venetian Isles 30 miles into the
ride. A distracted motorist hit them. Mika was behind Glen and took more of
the impact. Glen's family is at the hospital. Mika's dad and sister were on
their way from Canada.

Notes from Pro Triathlete Mike Pigg's Workshop in BR
From Lacey James
Here's my summary from the notes I took at the Mike Pigg Triathlon Workshop
in Baton Rouge. I attended the Friday night mental training session and the
nutrition and training tips session on
Saturday (and Crawfish boil). Of course, I mostly took notes on what
applied to me so this is not all inclusive (forgive the paraphrasing).

Mental Training
Each individual has to find what works for him or her. Some
folks are naturally laid back, some very high energy, and some are in
between. You have to structure your pre-race routine to support whatever
type of individual you happen to be. Don't hang out with super high
energy people if you need to relax. Don't waste your adrenaline before
the race. Maintain a "calm focus" and wait until just before the race to
let yourself get charged up. Prepare 100 percent for a race. Get there early
(he gets to a race two days beforehand for a sprint/Olympic distance race)
and check out all legs of the course. Know your course. Experience will
help. As you do more races, you gather information about what works and
doesn't work for you.

Nutrition
You are eating wrong. This may not be strictly true for each
of you reading this but since you live in Louisiana the odds are you
aren't eating as healthy as you should. Eat to live and don't shorten
your life with hydrogenated oils. Throw out the margarin/butter/processed
foods and get back to natural foods. Find out if you are a carb-burning
machine or need protein to keep you going. Some folks can maintain their
weight eating lots of carbs; others need to substitute more protein
(these folks only crave more carbs if they eat a high carb diet). Trust
your intuition about what makes your body feel good. You have to
experiment to find out what works, if you eat lots of carbs try stepping
away from a high carb diet for a week to see the effect it has on your
body, etc. Best time to eat carbs is right after a workout. A question
was fielded regarding Accelerade/Endurox. Mike suggested having these
types of drinks early during an Ironman race. Mike's rule: he eats
sweets as long as he doesn't buy them (he asks his wife to not buy
Oreo's since he will eat them if they are in the house). What he eats
depends on what training he has planned -- see below. Try hard to eat
unprocessed foods (fresh fruit, vegetables). Try to stay away from
highly cooked proteins, add fish, nuts and variety to your diet.

Sample Mike Pigg Day
Smoothie
7 a.m. Run/Swim
3 eggs/toast/veggie juice
50-mile bike ride -- on bike carry WATER, sports drink, energy bars,
simple sugars. A big mistake people make is not carrying variety on the
bike to ensure you have choices that your body will tolerate during any
given ride. Water should always be one of them.
Protein shake/Open face tuna sandwich (Mike is a person that needs to
add protein to his diet, not strictly carbs)

Salt: take in salt gradually. Through experience find out what your body
needs and how much fluid it loses during a workout. On a Half Ironman he
suggested taking in salt one hour into the bike ride if it's hot. He
sucks on the salt pill slowly while sipping water. Don't put salt bombs in
your stomach by taking lots at once.
Exercise induced asthma: Mike used a product by Lily (sodium chloride
1-2g). It opened his lungs. But everyone is different. You may want to
experiment.
Suggested a product called Leppin might be good (available through John
Cobb of Shreveport)
He reiterated that you have to find out what works for your body although
you can get lots of information about what things to try through talking
to other triathletes.

Training Tips
Get a heart-rate monitor and make sure you've trained
your body to burn fat as fuel by building a solid aerobic base. This
entails a long period of training in your aerobic zone and never leaving
it. Get in touch with your feminine side (you guys, not including Chip).
This was hard for Mike's ego when he undertook to change his training
this way (after a long talk with Dr. Maffetone). It can mean not riding
with your regular group (competitive juices get flowing and suddenly you
are redlining your heart rate). Your entire workout should be in your
aerobic zone even if it means walking during your run or zigzagging a
hill you used to cycle straight up. Every time you leave your aerobic
zone for a higher zone you become less and less efficient at burning fat
when you return to your aerobic zone. Dr. Maffetone suggests it takes 24
hours for your system to "reset" to being efficient at burning fat again
once you've switched over to burning glycogen. Max heart rate is roughly
180 minus your age but some folks do not conform to this rule (some are
hummingbirds and have very high max heart rates, some are tortoises and
have very low max heart rates). [Susan's Note: go to www.trinewbies.com
and look at the 18 week Half Ironman training program I used -- it has
Maffetones formula and will tell you how to determine your zones
although this information can be found in many tri books]. Mike's
message -- get faster at a lower heart rate. This maximizes your
potential as an athlete and is essential for longer distance races (Half
or Full Ironman).

Recovery workouts should be active but light workouts, easy swims, easy
runs, spinning lightly. GET REST - nine hours of sleep a night. After you've
put in a long aerobic phase (and you may plateau a bit on your times)
then add some anaerobic work, max of three times a week with active recovery
days in between.

Stretching
Make sure you are stretching adequately. Four, 45-minutes
sessions a week of stretching is what he'd do if he could change his
early training years. Add LOTS of core work, pilates, core workouts.
Weights are essential for the aging athlete. They are hard to
incorporate as they make you feel like crap for your other training but
you need to do it.

Lastly, adding variety to your workouts and adding mini-goals will help
you achieve your larger goals.

P.S.

The Party at the home of Steve and Jan Ripple's (Louisiana's premier pro triathlete) house was excellent. A giant
thank you to them for putting this together. Extend your gratitude to them when you get a
chance. This email was sent to: jlaceyjames@...

Elephant Walk Triathlon Alternative Set for Sept. 14
From Michael Burgess
I have participated in the Demolition Man Triathlon at Destin a few times.
It is usually the same day as River Cities Triathlon. It is a short quarter-mile swim,
10-mile ride and 3-mile run. Do know that when I last looked the web site to
confirm before I sent this to you I see the date is on hold. Here is the
current info from http://www.dragonsports.net/

State Looking from Input from Cyclists

From Louis Leonard "Salty" Galvis

On Tuesday, I attended the kick-off meeting of the Louisiana Department of Transportation and Development's one-year project to produce Louisiana's first State Bicycle Suitability Map.

The project is intended to result (in about a year) in the publication of a Louisiana Bicycle Suitability Map, which will feature roads suitable for traversing the state on bicycles. Similar maps published for Arizona, Florida, California, Kansas, Iowa, Minnesota, Wisconsin, and Maine were passed around at the meeting to demonstrate what sort of map is planned for Louisiana. Contractors retained by the DOTD to research, develop and design the map announced that they would be seeking input from cyclists and cycling clubs/groups throughout the state regarding recommended corridors and roads to be included on the map. No particular routes were announced, but clearly the intention is to feature routes across the state linking cities throughout the state and linking the state to other states. The concept also anticipates the inclusion of regional, local or area tour routes, parks, etc.

If any of you has any suggestions for routes, corridors, roads, etc. that you would like to see included on the map, you can send those to Sharon Leader by e-mail at swl@...; by mail at swLEADERinc., 6224 Milne Boulevard, New Orleans, LA 70124-2016; or by facsimile at 504/486.0230.

121 Madewood Drive, Mandeville, LA 70471
Telephone: 985.727.2345 (H); 504.576.2050 (O)
saltyg@... <mailto:saltyg@...> (H); lgalvis@... <mailto:lgalvis@...>

Tour de Louisiane Results Posted

From Randy Legeai

These are a little rough. I'll get the complete results up on the website
tomorrow. Thanks to all of the riders from Louisiana, Mississippi, Texas
and neighboring states for braving the storms, heat and cattle, and to all
of the club members and supporters who volunteered their time to make sure
the race was safe, fair and fun. The results below show only those riders
who finished all three stages.

CAT. 1,2,3
1 MAT STEPHENS GCCA 3:40:1
2 FRANK MOAK HERRING 3:40:3
3 GARY ZYRIEK HERRING 3:40:10
4 RANDY RACINE LASPORT 3:40:14
5 TROY PORTER HERRING 3:40:16
6 BRENT THOMPSON MAA 3:40:19
7 BRENT TURNER TXFLYER 3:40:26
8 CHRISTAN WILLIAMS TXFLYER 3:40:27
9 SHAWN CASEY HERRING 3:40:31
10 STEVEN LEPINE ADAMS 3:40:35
11 MIKE ORLET GCCA 3:40:36
12 RUSSELL METOYER LASPORT 3:40:37
13 SHANE HERNANDEZ CAJUN 3:40:38
14 CALVIN PARTLOW ORLANDO 3:40:40
15 STE TOMASZEWSKI NBO 3:40:42
16 DAVID EDWARDS VELOCLI 3:40:44
17 BEAU RATHBURN MMW 3:40:45
18 NOEL PUENTES NBO 3:40:46
19 SHANNON GRAHAM AMBUSH 3:40:46
20 JORDAN JALBERT BAY ARE 3:40:47
21 JAIME ARRIETA TXFLYER 3:40:50
22 JASON RIVERS TXFLYER 3:40:50
23 MARK DUCOT ADAMS 3:40:51
24 ERICH MATTEI HERRING 3:40:52
25 CHRISTIAN JOHNSON MMW 3:40:52
26 BURKE DAVID BAYAREA 3:40:53
27 MALCOLM SCHULER NOBC 3:40:54
28 ADAM HAMZA GCCA 3:40:55
29 CHRISTIAN LEASK MMW 3:40:56
30 BEN SCHULER NOBC 3:40:57
31 DEMARICO HOWARD MMW 3:41:0
32 GREGORY BAUER GCCA 3:41:2
33 KENNY BELLAU HERRING 3:41:2
34 DAVID LAYFIELD UNAT 3:41:2
35 CHRIS ALEXANDER HERRING 3:41:6
36 JOSEPH WIKLEIN AMBUSH 3:41:22
37 LEE RUSK GSTENZG 3:41:25
38 TIM REGAN HERRING 3:41:37

CAT. 4
1 SCOTT MITCHELL LASPORT 3:56:47
2 BRIAN LOFLIN LASPORT 3:57:26
3 PETER SIMMS CYCLESP 3:57:34
4 TRENT STEPHENS GCCA 3:57:35
5 BRENNAN PERCY NOBC 3:57:57
6 BAIN FOOTE TWINCTY 3:59:2
7 STEPHEN MCMILLAN UNAT 3:59:15
8 LEONARD OTOOLE MERCY 3:59:26
9 JEFF PERRY TXFLYER 3:59:29
10 JOHN FELL UNAT 3:59:31
11 JERRY BURCKEL NOBC 3:59:37
12 DARRYL WILLIAMS WFW 3:59:40
13 BRIAN BOWES LASPORT 3:59:46
14 NICK BURCKEL LASPORT 3:59:47
15 FRED RAMOS NOBC 3:59:51
16 DAVID LORRISON UNAT 4:0:14
17 ALAN MOORE LASPORT 4:1:44
18 JEFF FOOTE TWINCTY 4:4:29
19 BRIAN ANDERSON LASPORT 4:7:52
20 SHONTELL GAUTHIER SFIRE 4:9:59
21 TODD CROOKS LASPORT 4:10:32
22 JARO JURENKA UNAT 4:11:55
23 MARSHALL STOUT LASPORT 4:15:52
24 JOE FRENCH LASPORT 4:16:38
25 MICHAEL MATTHEWS UNAT 4:22:14
26 DAMEN SISTRUNK UNAT 4:35:44

CAT. 5
1 KYLE BOUDREAUX UNAT 3:4:9
2 JOHNNY HARRISON UNAT 3:4:30
3 DAVIS DONALD UNAT 3:4:39
4 JAY BOOKMAN LSU 3:4:51
5 SCOTT GURGANUS LASPORT 3:4:53
6 JAMES STINSON UNAT 3:4:55
7 MICHAEL ROPER LSU 3:4:57
8 JORGE PERERA EARTHQU 3:5:1
9 ANDREW LASSWELL UNAT 3:5:3
10 CHARLIE KEARNS LSU 3:5:7
11 DAVID MOELLER UNAT 3:5:7
12 JOE LONG UNAT 3:5:11
13 DESTRY LEBRUN UNAT 3:5:13
14 PAUL NORTON LASPORT 3:5:19
15 NATH FAULKENBERRY UNAT 3:5:23
16 BRITT DRUMMOND LSU 3:5:25
17 DAVID SIMON NOBC 3:5:25
18 ERNIE MAHLMANN UNAT 3:5:33
19 DANIEL MARSALONE UNAT 3:5:46
20 BEN LEA UNAT 3:5:46
21 MICHAEL WINNIFORD IOWA CT 3:5:49
22 WALTER AVERERETT UNAT 3:7:23
23 JIM ROZYCKI UNAT 3:7:49
24 ROB HANEMANN EARTHQU 3:8:47
25 ALLEN BROWN LASPORT 3:9:2
26 JAMES GREENAWALT FIRSTCO 3:11:53
27 LOGAN STEPHENSON UNAT 3:42:25

MASTER 35+
1 JAMES SANDERS MMW 4:1:46
2 STEVE MARTIN NOBC 4:2:23
3 RICHARD RASPET MMW 4:2:24
4 JOHN STIMPSON UNAT 4:2:32
5 LARRY CARBONNEAU BREAKER 4:2:38
6 KEVIN CALLAWAY WOODLND 4:2:43
7 CHUCK MOORE MFS 4:2:46
8 LONNIE KENNEDY DOGFISH 4:2:48
9 ROBERT BALCER GCC 4:2:49
10 BUTCH SIMS MMW 4:2:53
11 JOE INGRAM JMC 4:2:54
12 ROBERT MCNEELY TWINCTY 4:3:13
13 JUSTIN MARSILIA UNAT 4:3:46
14 JOHN MCLACHLAN MMW 4:3:56
15 TOM HARBOURT MFS 4:6:39
16 LUKE PONSETI NBO 4:7:25
17 HAMERICK SELBY NOBC 4:14:35
18 JAY MEGGINSON OLYMPUS 4:23:18
19 PETER STEPHENS LAKESHO 4:27:36
20 CHRIS THIBODEAU VIOLET 4:34:24
21 JOSEPH NOACK WCC 4:36:4

WOMEN
1 JOSEPHINE BABIN mfs 3:29:13
2 SANDRA TAYLOR LASPORT 3:30:4
3 SHERI MCNEELY TWINCTY 3:30:17
4 TINA EAKIN UNAT 3:30:52
5 JULIE MITCHELL LASPORT 3:32:29
6 CAROLINE OWEN MFS 3:35:22
7 CINDY HALE MFS 3:55:33

JUNIORS
1 KURT WEISINGER S ELITE 3:28:9
2 DYLAN JASON MFS 3:28:50
3 FRA ASPRODITES NOBC 3:30:10

++++++++++

That's it from here. Bless God America.

Kenny Dunaway
225/296-7490
Isaiah 40:31; John 3:16

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