A Free Weekly E-zine of Multisport Related Articles.
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THIS WEEK:
Check the Runner's Web FrontPage on Monday for an interview with marathon legend
Frank Shorter.

Ottawa area triathletes!
Geordie McConnell, Director of the Ottawa Triathlon Club will be interviewed on
CBC Radio One (91.5FM) at 7:15am on Monday regarding
triathlon. Tune in.

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Runner's and Triathlete's Web Content Partners:

* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research
Associate with the University of California, San Diego. Her
column index is available at:
http://www.runnersweb.com/running/SK_index.html

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
From the beginning, the mission of the company has been to improve the lives of
individuals we work with through the application of
proper and effective fitness and competitive training techniques. Whether your
focus is recreational, advanced, or you are a
professional racer, the coaching methodology employed by CTS will make you a
better athlete. Check the latest monthly column from
CTS at:
http://www.runnersweb.com/running/cts_columns.html.

* Running Research News
Running Research News is a monthly newsletter which keeps sports-active people
up-to-date on the latest information about
training, sports nutrition, and sports medicine. RRN publishes practical, timely
new material which improves workouts, prevents
injuries, and heightens overall fitness. Check our latest column from Running
Research News at:
http://www.runnersweb.com/running/RRN_index.html
On January 7th we started a new feature on the website - A Question and Answer
with Owen Anderson from Running Research News.
Send in your training related questions for Owen to answer to
mailto:webmaster@...?subject=Owen_Anderson
Check out the questions and answers from the Q and A Index page at:
http://www.runnersweb.com/running/RRN_AskOwen_index.html

* Peak Performance Online
Peak Performance is a subscription-only newsletter for athletes, featuring the
latest research from the sports science world. We
cover the whole range of sports, from running and rowing to cycling and
swimming, and each issue is packed full of exclusive
information for anyone who's serious about sport. It's published 16 times a
year, including four special reports, by Electric Word
plc. Peak Performance is not available in the shops - only our subscribers are
able to access the valuable information we publish
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http://www.runnersweb.com/running/PPO_index.html

* Peak Running Performance
Peak Running Performance Is The Number 1 Technical Running Newsletter In
America! Check out their article index at:
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* WatsonLifeSport
Lance Watson is "Just The Winningest Coach in Triathlon". He has been coaching
triathlon and distance running since 1987. Over the
years, Lance has coached some of the most successful athletes in the sport of
triathlon and duathlon.
Check out the Lance Watson Online Article Index at:
http://www.runnersweb.com/running/LW_index.html


This Weeks Personal Postings/Releases:
We have NO personal postings this week.


This Week's Digest Article Index:

1. Science of Sport: Do Runners And Cyclists Have To Worry About EIAH?
2. Science of Sport: Fighting Fiber Fall-Offs
3. Science of Sport: How Strength And Plyometric Training Can Boost Endurance
Running Performance
4. Joe Henderson's Running Commentary - Ambassador Bill
5. Salt and Runners: Shake it or Leave it?
6. From Runner's World
7. Exercises Could Help Prevent Hip Fractures: Study
British researchers link breaks to thinning bones in elderly.
8. Multisport: Top Ten Tools to Speed Recovery
9. Dr. Gabe Mirkin's Fitness and Health E-Zine
10. Jet lag and performance
11. The Doctor is IN: All about stress fractures
12. Multisport: Make The Race Count – Using Carbs To Your Advantage
13. Climate's effect on exercise
People in hot, humid areas are less active than those in chillier, drier ones, a
study finds.
14. A gentle lunge can loosen up stiff hips
15. Travel: How time zone travel harms performance
16. Exercise withdrawal can be mood-altering
17. Using Your Computer to Get in Shape
18. Travel Fitness
19. Improving performance
Two areas can improve your running performance - running further, or running
faster.
20. Coach’s Tales with Cliff English: 5 steps to a speedy post-race recovery
21. Multisport: RunnersWeb.com Grows Traffic 68% Over 2004
22. Common Errors in Triathlon Training and Racing
23. Future Pro Julie Vieselmeyer
24. Incorporate water exercise for a low-impact alternative
25. How to ice an injury properly

Runner's Web Weekly Poll:
"What is your level of interest in this year's Tour de France?"

You can access the poll from our FrontPage as well as voting on and/or checking
the results of previous polls.
Post your views in our Forum at:
http://www.runnersweb.com/running/runnersweb_forum.html
[Free Registration Required]

Last week's poll was: "Do you support the selection as London for the site of
the 2012 Olympic Games?"
The results at publication time were:
Answers Votes Percent
Answers Votes Percent
1. Yes 41 80%
2. No 5 10%
3. No opinion, don't care 5 10%
Total Votes: 51

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Five Star Site of the Week: Lornah.com.
Lornah Kiplagat has relaunched her website.
"The site will have new information two times per week on Lornah's races, her
preparation for the ING NYC Marathon and on the HATC
(High Altitude Training Center in Iten)," said her husband and manager, Pieter
Langerhorst.
"Lornah Kiplagat is the founder of the HATC and is a well known World Class
athlete. She was born in Kenya but is living in the
Netherlands since 1999. She is competing for the Netherlands since 2003. Lornah
is running Cross Country, Track, Road and Marathon
races. Her best performances are on the road. She is the only women to win
Peachtree Road race and Falmouth Road race in one year.
She even did that three years in a row! Lornah has many course records in both
the USA and Europe in the most well known road
races."
Check out Lornah's new site at:
http://www.lornah.com/

Send us your suggestions for our Five Star site. Please check our list of
previous Five Star Sites available from the Five Star
Window under the link "Previous Five Star Sites" as we do not wish to repeat a
site unless it has undergone a major redesign.


If you feel you have something to say that is worthy of a Guest Column on the
Runner's Web, email us at
mailto:webmaster@... or leave your comments in one of our Forums at:
http://www.runnersweb.com/running/forum.html or from our FrontPage.

Our Photo Slideshow is updated on a random basis. Check it out from our
FrontPage.


Book of the Week: Frank Shorter's Running for Peak Performance.
Book Description
Whether you've just started running or have been running for years, Frank
Shorter's Running for Peak Performance is an excellent
guide that tells you everything you need to know about the sport from the heart
and soul of a man who knows the sport inside and
out. From setting practical goals to keeping yourself motivated, this book
covers every aspect of running any runner wants to know.
About the Author
Winner of the gold medal in the Olympic marathon in the 1972 Munich games and a
silver medal in the Montreal games in 1976, Frank
Shorter put running on the map in the U.S. Besides being a regular contributor
to Runner's World magazine and television
commentator, Shorter is the founding Chairman of the United States Anti Doping
Agency.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0756609518/runnersweb/102-0182896-9006569\
?v=glance&s=books

More books from Amazon at:
http://www.runnersweb.com/running/amazon.html
and Human Kinetics at:
http://www.runnersweb.com/running/human_kinetics.html

This Weeks News:

1. Science of Sport: Do Runners And Cyclists Have To Worry About EIAH?
By Owen Anderson, Ph. D. (Copyright © 2004-2005)
Well-trained endurance athletes have a problem which moderately trained
sportspersons usually do not have: When they exercise at
very high intensities – just when they need oxygen the most – their blood
becomes unsaturated with oxygen, i. e., the hemoglobin in
their red blood cells begins carrying around less oxygen, instead of more (1).
This somewhat-surprising reduction in the quantity of
oxygen carried by the blood is called exercise-induced arterial hypoxemia
(EIAH). As you might expect, EIAH can have a negative
effect on VO2max, and it can also limit the performance capacity of highly
trained endurance athletes (2).
Strangely enough, some studies have suggested that EIAH is a bigger problem for
runners, compared with cyclists (3). Is this really
the case? Can runners train in ways which might limit the negative effects of
EIAH?
To find out, Paul B. Laursen from Edith Cowen University and the University of
Ballarat in Australia and his colleagues from the
University of British Columbia in Canada recently studied 13 very fit male
triathletes (4). The subjects had an average VO2max of
about 65 ml kg-1 min-1, and they trained approximately 17 hours per week (three
hours of swimming, nine hours of cycling, and five
hours of running). Average age was 36, and body-fat percentage was 12 percent.
All of the athletes performed progressive tests to
exhaustion while exercising on a cycle ergometer and also while running on a
treadmill, in random order. For the cycling test, the
triathletes started at an intensity of 100 Watts and bumped their power upward
by 30 Watts every minute until they were too fatigued
to continue. In the treadmill exertion, the participants started at a running
speed of 5.6 kilometers per hour (an easy tempo of
about 17 minutes per mile) and increased running pace by .8 kilometers per hour
each minute until a velocity of 16 kilometers per
hour (about six minutes per mile) was reached. At that point, the treadmill
grade was elevated by 2 percent each minute until the
athletes fell prostrate on the laboratory floor.
Generally, an endurance-runner’s VO2max will be higher during running, compared
with cycling, while an endurance-cyclist’s VO2max
will be superior during biking. These were triathletes under study, however, and
they managed to achieve similar maximal rates of
oxygen consumption while running and riding. Somewhat contrary to expectation,
the degree to which blood hemoglobin was saturated
with oxygen decreased over time during both the cycling and running tests, i.
e., the athletes suffered from EIAH during the cycling
effort, as well as during the running blast-off. Previous studies which linked
EIAH more tightly with running than with cycling may
have been carried out with individuals who were less-experienced cyclists – and
thus who were less able to sustain high-enough
intensities on the bike to provoke EIAH.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050715_RRN_EIAH.html


2. Science of Sport: Fighting Fiber Fall-Offs:
By Owen Anderson, Ph. D. (Copyright © 2004-2005)
VO2max (maximal aerobic capacity) is a very poor predictor of performance among
athletes of fairly similar ability levels. For
example, if you measured the VO2max of all female runners in the world who can
run the 10K in less than 35 minutes, you would find a
weak correlation between the VO2max readings you obtained and actual 10-K
performance times.
On the other hand, rises and falls in VO2max can play a strong role in
determining your individual performance capacity. If you are
fortunate enough to elevate your VO2max from 52 to 60 ml kg-1 min-1, for
example, you can reasonably expect a major improvement in
your 5-K, 10-K, and marathon times – as long as you have not slaughtered your
running economy and terrorized your lactate threshold
in the process.
Conversely, if your VO2max falls from 60 to 52 ml kg-1 min-1, trouble usually
lies ahead! Unless you have enhanced your running
economy enormously and/or lifted your lactate-threshold intensity to a
much-higher percentage of VO2max, your performances will be
sad things for you to bear.
And that’s where this little story starts. Drops in VO2max are considered to be
a natural part of the ageing process for endurance
athletes, and these declines can contribute to very disappointing performances
as one gets older. Some studies have suggested that
VO2max likes to decline by approximately 1 percent per year after an athlete
reaches the age of 40. On average, a 1-percent decline
in VO2max produces about a 1-percent loss of performance, which means that a
serious 40-year-old runner might see his/her 10-K time
plummet from 40 to 44 minutes by the time the half-century mark is reached. What
is the best way to prevent such fall-offs?
To answer the query appropriately it is first important to remember that the
traditional view of VO2max suggests that it is
determined to a large extent in every endurance athlete by three key things: (A)
The rate at which the heart delivers oxygenated
blood to the muscles, (B) The amount of oxygen the blood can actually carry (if
hemoglobin, the oxygen-carrying molecule in the
blood, is low, for example, the blood can offer the muscles only miserly
supplies of the life-giving gas), and (C) The rate at which
muscles can extract oxygen from the blood as it passes by them and utilize it to
furnish the energy needed for intense exercise.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050709_RRN_Fiber_Fall-Offs.html


3. Science of Sport: How Strength And Plyometric Training Can Boost Endurance
Running Performance:
Strength endurance: Power without mass: how strength and plyometric training can
boost endurance running performance.
As a middle or long distance runner (or running coach) do you include strength
sessions in your weekly training programme? In my
experience, as a strength and conditioning coach working with elite athletes,
those who don’t have either had negative experiences
of weight training or hold certain prejudices – eg that strength training will
lead to increased weight or interfere in some way
with running training.
Given my position, it should come as no surprise to learn that I believe
strength training is important for middle and long distance
runners. However, its beneficial effects, backed up by research, will be
experienced only if it is performed in the right amounts,
using the correct choices of exercises.
Athletes and coaches should always have an open-minded approach to tweaking and
improving their training programmes. At the same
time, they should also question the benefits of any new or additional training
method. Why is this kind of training good for my
event? What is the exact benefit that I will gain from it? How can I
successfully fit it into my routine?
For endurance runners, high volume mixed with high intensity running training is
essential for success. Recovery between sessions is
equally important to avoid staleness; and consequently any additional training
will not necessarily be beneficial if it adds to
fatigue rather than enhancing fitness.
If endurance runners wish to add strength sessions to their training programmes,
they need to prioritise, ensuring each exercise in
the routine is beneficial. Big weight lifting sessions, involving lots of
exercises, taking more than an hour to complete, may be
useful for a rugby player but wont help an endurance runner.
There are two key principles for endurance runners to bear in mind when
including strength training into their programmes:
Strength training should be introduced cautiously and progressed very gradually;
Programmes must be time efficient and fit into the weekly running programme.
In this article I will describe the kind of strength programmes incorporated
into the weekly training routines of two elite middle
and long distance athletes throughout a training year: one an 800m runner and
the other a 5000m specialist, both competing at senior
international level and carrying out the kind of high mileage training you would
expect.
For each programme, I will describe not just the content and volume of the
exercises but the overall physiological goals of the
programme, so that the purpose of each exercise is clear. And let me assure you
from the outset that gaining muscle mass is not the
main aim.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050714_PPO_Strength.html


4. Joe Henderson's Running Commentary - Ambassador Bill:
Bill Rodgers' grand entrance was well orchestrated on his visit to the Fifth
Season 8K in Cedar Rapids, Iowa. Officials asked him to
pass through the starting crowd from back to front as the announcer shouted his
praises.
Bill went along with the plan, as he agrees to almost anything. The crowd
respectfully parted to let him pass, but stayed close
enough to shake his hand and pat his back as he jogged forward.
This scene illustrates the phenomenon that is Bill Rodgers. He receives royal
treatment at races, yet retains the common touch.
This helps explain why he remains so popular, even among runners whose memories
don't reach back to his prime racing years of
1975-80. These admirers don't come to see him for what he once did but for who
he is now.
His hosts in Cedar Rapids arranged for him to give away hats carrying a "Bill
Rodgers Running Center" logo. He signed dozens of
these, and the recipients couldn't have been happier if he had handed them $20
bills.
He spoke briefly on two occasions, saying little that bears repeating here. His
message didn't matter. He could have spoken in
Swahili, and his audiences would have been just as pleased to have him with
them.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/517.html


5. Salt and Runners: Shake it or Leave it?
Some runners sweat so much they end up crusted with salt; they wonder if they
need to eat extra salt to replace what lost in sweat.
Other runners avoid salt like the plague; they see no need to add it to their
food because the typical American diet already
contains too much. And then there are marathoners and triathletes who read about
their peers who died of hyponatremia (low blood
sodium). They wonder if they should start eating salty foods as a part of their
daily sports diet.
Perhaps you, too, have wondered about the role of salt, or more correctly,
sodium (the part of salt associated with high blood
pressure) in your diet. This article can help you figure out if you should shake
it or leave it.
Salt: What it is and does
Salt is made up of two minerals, sodium and chloride—also called electrolytes
(electrically charged particles). In your body, sodium
helps keep the right amount of water inside your cells, outside your cells, and
in your blood. During exercise, if excessive water
intake dilutes the sodium outside the cells, too much water seeps into cells and
they swell, including the cells in the brain. The
symptoms progressively appear and the runner feels weak, groggy, nauseous,
incoherent, and then may experience stumbling, seizures,
coma, even death.
Athletes at risk of developing hyponatremia include slow marathoners,
triathletes and others who exercise for more than four hours
and are highly vigilant about hydration; to the extent they drink more fluid
than they lose in sweat. Over time, they accumulate a
large enough intake of water to dilute the blood sodium. Consuming
sodium-containing sports drinks helps, but does not protect
against hyponatremia because a sports drink offers far more water than sodium.
The typical sports drink may have only one-fifth the
concentration of normal blood serum.
More...from Sweat Magazine at:
http://www.sweatmagazine.com/story.cfm?story_id=10343&publicationID=308&pageID=5\
645


6. From Runner's World:
* Coach's Corner
Avoid the shock of the new. You want to be "in a rut" on race day. That means
wearing not just the same shoes, but also the same
socks, shorts and singlet you've worn without a hitch on your long runs. And it
means eating the same foods and drinking the same
fluids you did prior to and during your most successful long runs. You know the
expression, "Nothing ventured, nothing gained"? It
wasn't coined for marathoners. Your marathon-day mantra: Nothing ventured,
nothing pained.
-Budd Coates, Rodale Health and Fitness Director; marathon PR: 2:13:02
* Injury Prevention
Get Strong Shins and Calves. Here's how: For your shins, stand about 6 inches
from the wall, knees straight back pressed against the
wall. Lift your toes up as far as you can and hold for 3 seconds, then lower.
Repeat 10 times.
For your calves, stand on the edge of a step and let your heels drop down
slightly. Starting in that position, raise your body up on
your toes. Repeat eight to 10 times. To work another part of the calf, try
seated calf raises. Sitting on a bench with a 20-pound
weight across your knees, raise your heels as high as you can eight to 10 times
while keeping your toes on the floor. Add weight to
increase resistance.
* Performance Nutrition
The Joy of Oysters: Oysters have an amazing amount of zinc; a serving of six
will give you 500 percent of the dietary requirement.
Zinc builds the immune system and maintains muscle tissue.
* Words That Inspire
"Running is the greatest metaphor for life because you get out of it what you
put into it." -Oprah Winfrey, talk show magnate
* Editor's Advice
"Know your body and pay attention to little problems before they become chronic.
If you've been having twinges (or are recovering
from an injury), run in a loop so that you're never too far from home, and stop
if things get worse. Never try to run through the
pain." -Matthew Linde, RW senior web producer
Training Talk
"Eating smart before a workout--particularly food that supplies loads of
carbohydrates--provides a whole host of benefits. Your
muscles receive an infusion of energy to help maximize the results of your
workout, and your entire body (especially your brain)
gets the fuel and nutrients it needs for daily living." -From Eat Smart Play
Hard by Liz Applegate


7. Exercises Could Help Prevent Hip Fractures - Study:
British researchers link breaks to thinning bones in elderly.
A computerized study of hip bones suggests that certain exercises could limit
the steep increase in hip fracture risk that occurs as
people grow old, British researchers report.
The exercises would be aimed at strengthening the upper portion of the femur,
the leg bone that fits into the hip, said doctors at
the University of Cambridge.
Dr. Paul M. Mayhew and his colleagues collected the femurs of 81 adults who died
suddenly; the researchers then performed
computerized tomography to create three-dimensional images of the middle of the
neck of the bones.
More...from HealthScout at:
http://www.healthscout.com/news/1/526728/main.html


8. Multisport: Top Ten Tools to Speed Recovery:
By Lynda Wallenfels, LW Coaching.
Recovery: “The regaining of something that has been lost or taken away.” –
Webster's dictionary
Spring is the time of year when many athletes ramp up their training, in order
to prepare for racing. Athletes should also ramp up
their recovery habits to stay in balance. Over reaching is required to stimulate
your body to adapt. Full recovery is required to
allow that adaptation to take place. Partial or no recovery leads to partial
adaptation, lack of performance gains and eventually
overtraining.
Training + Recovery = Super-compensation
Training + Inadequate Recovery = Performance reduction, Illness, Injury, Burnout
The quicker and more complete your recovery from a workout, the faster you can
move on to your next quality training session. The
more total sessions you have the energy for, the faster you will ultimately be.
Top Secret Ergogenic = Full Recovery
No matter what you do, when you extend yourself, your body requires a specific
amount of time to refuel and repair. Full recovery
takes time. Quality training time is extremely valuable. By quality I mean when
you are fully recovered and able to put in complete
effort and focus. These sessions should be spent wisely.
Plan adequate rest into your weekly routine and have a rest week every third or
fourth week in your schedule. Manipulate volume and
intensity during rest weeks to unload accumulated fatigue, maintain fitness and
sharpen performance.
Recently, I did a big volume, three day block of training. For the gory details
you can read my training log Training Journal. As an
athlete, it was thrilling to put down some huge training. As a coach, I know it
should take a week to recover and produce benefits
from this type of training. The coach and athlete in my brain started arguing
during the planned recovery period. After five days of
recovery, my athlete side wanted to get back on it and ride a century with my
buddies. My coach side told me, patience – allow for
full recovery to reap full benefits from the training block.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050712_LWCoaching_Recovery.html


9. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Arches and Running Injuries
Runners with high arches are at increased risk for suffering stress fractures,
small cracks in the bones of their feet and lower
legs; and those with low arches are at increased risk for knee cap pain
(Physician and Sportsmedicine, January, 2005). When you run
at six miles per hour, your foot hits the ground with a force greater than three
times body weight. The faster you run, the harder
your heel strikes the ground. This force can break bones, damage joints and tear
muscles. The human body is designed so you never
land flatfooted when you run. You
land on the outside bottom of your heal and roll inward toward the big toe. This
helps to distribute the force of your foot strike
throughout your foot and leg and protect you from injury. The further you roll
inward, the greater the protection against this
force. However, when you roll in too much, your lower leg twists inward
excessively, causing your kneecap to rub against the long
femur bone behind it and cause pain. This is called Runner's Knee.
If you have pain behind the knee cap during running or walking, ask your
podiatrist to look at your feet. If your arches appear to
be flat, you usually will have a normal arch, but you roll inward so far that
your arch touches the ground. Your treatment is to
place special inserts, called orthotics, in your running shoes and to do special
exercise that strengthen your vastus medialis
muscle that pulls your knee cap inward.
If you develop pain in the medial side of your lower leg or your feet, your
podiatrist will probably order a bone scan to check for
stress fractures, small cracks in the bones of your feet. If you have stress
fractures and high arched feet, you will need
specially padded running shoes and have to learn to try to hit the ground with
less force when you run.

* More on High Fructose Corn Syrup
I've reported for several years that this common ingredient is contributing to
the obesity epidemic and other nutritional problems.
My comments about fructose in fruit brought a very interesting response from one
reader, too long to reproduce here but WELL WORTH
reading. Laszlo Pentek is a professional beekeeper with strong views about HFCS
and some fascinating information about honey as
well. I've posted it at:
http://www.drmirkin.com/nutrition/honey.html

* How Lack of Exercise Shortens Lives
Many recent studies show that people die from inactivity, not just from aging.
We know that as people age, they lose muscle, their
immunities weaken and because of their weakened immunity, they are more likely
to die of cancer and infectious diseases. As you age,
you lose your ability to kill germs because of lack of muscle. When germs get
into your body, you must make white blood cells and
proteins called antibodies to kill them.
Antibodies and cells are made from protein and the only place that you can store
extra protein is in your muscles. When you have
large muscles, you have a ready source of protein to make antibodies and cells.
When you have small muscles, you have a very limited
source of amino acids to make protein, so your immunity may be inadequate to
kill germs.
You need antibodies to control cancer cells also. Each day, every healthy body
makes millions of cancer cells. Your white blood
cells and protein antibodies are necessary to ferret out and kill these cancer
cells. You develop cancer when these cancer cells
survive and start growing. Having large muscles gives you the source of protein
to make antibodies that kill cancer cells as well
as germs. Furthermore, when your skeletal muscles are small, so is your heart
muscle. A strong heart can withstand
arteriosclerosis and infections that can kill a weak heart.
Lack of exercise causes muscles to get smaller. With aging, it takes
increasingly longer to recover from exercise. When older
people get injured or get tired too soon or feel sore too early, they do less
and less or they stop exercising altogether.
Instead, they should be exercising more intelligently so they can retain their
muscles.
A major advantage of competing in sports at any age is that you can learn good
training techniques and how to avoid injuries. If you
can exercise into your nineties and beyond without quitting or getting injured,
you can retain muscle mass, keep up your immunity
and live longer and healthier.


10. Jet lag and performance:
Anyone who has traveled between time zones can tell you that air travel can
wreak havoc with your internal clock and dramatically
decrease your energy level. Now imagine you are traveling across countless time
zones and have to compete in the sporting event of a
lifetime. Just a little pressure, right? That is exactly why many Olympic
Athletes consulted sleep specialists before traveling to
the Games.
The body has mechanisms in the brain (called "neurons") that help time many
biologic and physiologic processes. These neurons are
located in the hypothalamic region of the brain, and help to regulate hunger,
sleep, temperature and other timing mechanisms, such
as circadian rhythms. This internal system has difficulty making rapid
adjustments, such as skipping ahead 14 hours, that might
occur with long distance travel. When this timing is disrupted, we experience
the symptoms of jet lag. Generally, the effects of jet
lag are worse when traveling from west to east.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/runjetlag.php


11. The Doctor is IN: All about stress fractures:
Patients know what's coming next when I enter the examining room with x-rays in
one hand and a box of Kleenex in the other. The
words no athlete likes to hear, the ones that echo and seem to come out in slow
motion, the words we may expect but hope we won't
hear... "You have a stress fracture".
How could this happen? Are you sure? What does this mean, and when can I run
again? These are the questions that follow when an
athlete is first presented with the diagnosis of a stress fracture. While a
stress fracture is a serious injury, one that takes time
and patience to heal, you can expect to fully recover and get back to form. You
just need to read on and listen up - to your body,
that is!
Stress fractures are usually the result of repeated minor trauma to normal bone,
accumulating over a period of weeks or months. They
were originally known as "march fractures" after being seen in new military
recruits introduced to marching. It is interesting to
note that only humans, racehorses, and greyhounds - all of them athletes -
sustain this injury.
More...from InsideTri at:
http://www.insidetri.com/train/tips/articles/2839.0.html


12. Multisport: Make The Race Count – Using Carbs To Your Advantage:
By Kim Vivian
This series of articles was written for women taking part in the Ontario Women’s
Triathlon Series and is reposted here with
permission
Congratulations on choosing to participate in the Ontario Women’s Triathlon
Series! From personal experience I can tell you that it
is a great opportunity to challenge your limits. As you plan your training
program for the next few months, don’t forget that your
diet is also an important part of your overall strategy. What you eat and when,
can have a large impact on how effective your
workout, and your overall training program can be.
A high carbohydrate meal, with a little protein is suggested before a long
workout or race. Complex carbohydrates are best, as these
are broken down slower than simple carbs. Simple carbs may provide an initial
boost of energy but later leaves us feeling flat.
Examples of complex carbs are whole grains, brown rice and starchy vegetables
such as corn, squash and potatoes. Complex carbs are
also high in fibre and nutrients and generally have fewer calories than simple
carb products.
There are some different schools of thought when it comes to the time this high
carb meal should be eaten before your workout. Some
say 2 or 3 hours before, others a small meal 4 hours before then a small snack 2
hours later. We are all different, what works for
one person may not work for you, so I suggest you vary the time you eat a high
carb meal before you longer training workouts. Be
very conscious of how well your workout goes. If you feel some cramping, perhaps
you ate too close to your workout. Are you losing
steam at the end? This could suggest you ate too early.
More...from The Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050714_Kim_Vivian.html


13. Climate's effect on exercise:
People in hot, humid areas are less active than those in chillier, drier ones, a
study finds.
sunny, balmy day might seem like the perfect opportunity to exercise. But,
apparently, not if it's also humid. A new study shows
that people who live in hot, humid areas get much less exercise than people in
cool, dry areas.
In a comparison of residents of 49 states, the District of Columbia and Puerto
Rico, the last group was found to be the least
active, with only 30.9% of Puerto Ricans getting the recommended amount of
exercise each week. Topping the list of physically active
areas was Montana, where 60.9% of the generally cool and dry state's population
met recommended levels of physical activity.
"The correlation was even more strong than I thought it would be, given today's
many alternatives to working out outside," said
study author Ray Merrill, a professor of health sciences at Brigham Young
University.
Using physical activity data from a Centers for Disease Control and Prevention
survey of U.S. states and territories, researchers
compared the results with information from 255 weather stations across the
nation. The stations measured temperature, dew point
temperature, wind, air pressure and cloud cover.
They found that the hottest and most humid areas had the lowest levels of
physical activity. The driest, most moderate areas had the
highest levels of physical activity.
After Puerto Rico, the states with the lowest levels of physical activity were
Hawaii, where only 36.4% of people got the
recommended amount of exercise, and North Carolina with 37.4%. On the high end
of the range were Utah, 59.2%, and Wisconsin, 57.9%.
California was in the middle of the range, with 49.2% meeting recommended levels
of activity. (Alaska wasn't included in the
survey.)
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-climate11jul11,1,2975851.st\
ory?coll=la-health-fitness-news


14. A gentle lunge can loosen up stiff hips:
Whether you're sedentary or athletic, your hips are probably tight. That's
because long periods of sitting can cause stiffness just
as much as the repetitive action of running, walking, hiking and cycling can.
The best way to increase flexibility in this part of
your body is to do this simple lunge at the end of your workouts or in the
evening.
1 Start on your hands and knees. Place your hands directly below your shoulders
and move your right foot on the floor between your
hands. Be sure your right shin is perpendicular to the floor, with your knee
above your ankle. Slowly slide your left leg behind you
and bend your left knee to the floor. You can place a folded towel under your
kneecap to give it extra padding. With your fingertips
still on the floor, lift your chest away from your thigh as you relax your hips
down toward the floor. Breathe comfortably for three
to four breaths.
2 To deepen the stretch, lift your hips slightly and curl your left-foot toes
under. Slowly straighten your back knee, firmly
pushing out through your left heel. Press down with your pelvis without letting
your back knee bend. Keep your chest lifted and
breathe deeply for three to four breaths.
— Karen Voight, LA Times

15. Travel: How time zone travel harms performance:
New evidence for a deleterious effect of air travel on sporting performance has
come from an Australian study analysing its effects
during six seasons of the Australian National Netball Competition.
Archival data from those seasons (1997- 2002) were analysed, with comparisons
made between ‘pairs’ of games in which teams played
each other both at home and away during the same season.
The aim of the study was to assess the influence of travel within and across
time zones on netball team performance. Pairs of games
were grouped according to the travel required to reach the opponent’s court, as
follows:
1. Local (LT) – less than one hour’s travel;
2. North or south travel (NS) without a time zone shift;
3. East or west travel with a time zone shift of less than two hours (EW1);
4. East or west travel with a two-hour time zone shift (EW2).
The change in performance with travel was assessed by comparing the points
difference for each pair of games for each of the four
groups; ie if team A defeated team B by 10 points at home but by only five
points away, the points difference (travel cost) would be
five points.
Analysis revealed that travel across a two-hour time zone (EW2) was the only
condition in which there was a significant difference
between points scored at home and away.
‘These results suggest,’ comment the researchers, ‘that relatively brief air
travel… can influence team performance’. This finding
provides some support for the ‘circadian dysrhythmia hypothesis’ (aka jet lag),
but other factors could include the well-established
‘homeground advantage’ and the process of travel itself.
J Sci Med Sport 2004;7:1, pp118-122 - From Peak Performance Online at:
http://www.pponline.co.uk


16. Exercise withdrawal can be mood-altering:
Diana Bernier leads the kind of life many people dream about.
Bernier, 41, is happily married to Andy Hong, a pediatric surgeon at Schneider
Children's Hospital in New Hyde Park. They live with
their three children - Kelsey, 14, Stephen, 10 and Adam, 8 - in baronial
splendor on Long Island's Gold Coast, in Glen Head.
Bernier is also tall, bright and personable. A registered nurse with 20 years of
experience, she is now back in school, taking
classes at Stony Brook University, where she hopes to earn her master's degree
eventually.
On top of all this, she's an accomplished endurance athlete. Bernier has
completed eight marathons, and at last year's Chicago
Marathon she notched her personal best time of three hours, 13 minutes - an
outstanding performance for 26.2 miles.
Brains, beauty, money, talent - What does this woman have to be depressed about?
Nothing, which is why when she had to stop running for two weeks back in June
2001 as the result of an Achilles tendon tear, she was
surprised at how it affected her. "I was sluggish, more irritable, not like
myself," Bernier says. "I wasn't expecting to feel as
down as I did."
The same thing happened again when she had to stop running due to a hamstring
injury in April 2002, just a month before she was
scheduled to compete in the Boston Marathon, and again, in January 2003, when
she had knee surgery.
None of these interruptions in her training lasted long. In each case she was
able to get back to some form of exercise within a
week or two. Still, the negative effect on her mood was the same each time.
"There's no doubt in my mind that it was related [to
stopping]," she said. "I wasn't depressed before I was injured. And as soon as I
started back up again, I was fine."
A new study confirms what Bernier and many other regular exercisers have
suspected: The bad feelings they get when they stop are not
just in their head.
More...from Newsday at:
http://www.newsday.com/news/health/ny-hsnutrition4339453jul12,0,4002443.story?co\
ll=ny-health-headlines


17. Using Your Computer to Get in Shape:
So you don’t want to work out a gym, because it’s inconvenient, takes too much
time and can be a scene. But, working out at home is
daunting because you don’t know how to start or what equipment to buy.
Now, there’s a third choice. The growth of broadband Internet has made it
possible to take fitness classes online. You get the
comfort and convenience of working out at home on your schedule combined with
the benefits of instruction and guidance.
Online fitness is a nascent but growing area of the fitness business. A number
of web sites, like www.yogalearningcenter.com,
www.powerpilates.com, www.dailyfitness.net and www.newyorkyoga.com offer online
classes, while other web destinations offer virtual
personal trainers to help you learn how to do different exercises properly.
Here’s a quick overview of what you need to know to
become an online exerciser... so turn off your screen saver, turn up the volume,
and pull out an exercise mat.
What They Offer
The www.yogalearningcenter.com is the granddaddy of online workouts. The site
boasts nearly 50 different yoga practices, or
workouts, at any given time. They range in length from 20 minutes to an hour and
the site even includes shorter workouts that you do
at the desk – three to ten minutes. Membership is only $10 a month, says Steve
Taylor, founder of the online yoga practice.
Online classes have several advantages and the most obvious one is convenience,
Taylor says. “You take it on your time, anytime you
want,” he says. What’s more, some people avoid going to in-person classes
because they might be intimidated by the other students.
“Some people feel self-conscious and don’t want to go to a class with a bunch of
hard bodies who are whipping out major yoga moves.
This offers an alternative,” he says.
More...from WKBN at:
http://www.wkbn.com/Global/story.asp?S=3564446


18. Travel Fitness:
By Fabio Comana, M.A., M.S.
Whether business or travel, we often find ourselves traveling across time zones
and having to deal with the effects of jet lag.
While individuals differ in the degree of jet lag they suffer, simple
adjustments to diet and activity can reduce these adverse
effects. What is jet lag? It is a phenomenon that is often explained by the
interruption of circadian rhythms, the body's
physiological sleep-waking patterns that are regulated by light, food and
activity and are unique for every individual. Typically,
when a traveler crosses two or more time zones rapidly, they will be subjected
to jet lag.
Symptoms of jet lag include, but are not limited to:
- Fatigue
- Weakness
- Irritability
- Lack of concentration
- Decreased mental and physical performance
- Headache
- Impaired night or peripheral vision
How do I reduce jet lag? Following some simple guidelines can significantly
reduce the adverse effects of traveling.
<ore...from Ace Fitness at:
http://www.acefitness.org/updateable/update_display.aspx?pageID=633


19. Improving performance:
Fundamentals
Two areas can improve your running performance - running further, or running
faster.
Increasing mileage. Most athletes do this, particularly at the beginning of the
season, to build a base level of fitness. They then
concentrate on running faster later in their training program.
Improving speed. Unsurprisingly, by training to run faster you should see you
times improve!
Both methods can improve your performance and by combining the two in a training
program, the results can be significant.
Planning your training and following a training plan is also key - you'll see
we've done the hard work for you and put together for
training for 5K, 10K, half and full marathons!
Building up gradually is essential. No matter how far you currently run,
suddenly injecting greater mileage puts stress on your body
and is more likely to lead to injury through over training. If you are
increasing mileage, lower the intensity for a short while and
never increase more than around 10% of your weekly mileage in one go.
Hill running
By introducing hill running into your schedule you will:
- improve your style and running economy
- build strength in your legs, and
- give your lungs a real work out.
More...from Time Outdoors at:
http://running.timeoutdoors.com/subscriber/4RUNMRS01030701E.htm


20. Coach’s Tales with Cliff English: 5 steps to a speedy post-race recovery:
By Cliff English, Competitive Edge Training
July 12, 2005 --One pattern I have consistently noted among athletes is that we
are always talking about how we can get faster for
that big race. All our training and nutrition strategies are focused on getting
us through the event and meeting our goals. As a
result, we often neglect what we need to do following the race. While downing a
few cold beers may be a popular post-race ritual
with some, this is not the wisest recovery strategy for those who hope to bounce
back quickly from their race-day effort. Instead,
consider adopting a few of the below tactics to promote optimal recovery.
Cool-down: Always get in a cool-down consisting of 10-20 minutes of easy biking
or swimming post-race (if possible, don’t run to
cool down, as this higher-impact activity can further stress already overloaded
muscles). In addition, if you raced in hot
conditions, a short swim can help bring down your core temperature. Note that
for Ironman athletes, a walk to the massage tent may
be about all the cool-down you are able to handle, so skip down to some of the
other items further down the list.
More...from InsideTri at:
http://triathletemag.com/story.cfm?story_id=10374&publicationID=92&pageID=1705


21. Multisport: RunnersWeb.com Grows Traffic 68% Over 2004:
(PRWEB) July 15, 2005 -- The Runner's and Triathlete's Web (RunnersWeb.com Inc.)
today announced a major traffic increase for the
first six months of 2005. The running and triathlon resource portal, which is
based in Ottawa, Canada, is now averaging over 7,200
visitors per day.
January 1 - June 30, 2004: Visitors:752,794, PageViews: 3,927,605
January 1 - June 30, 2005: Visitors: 1,266,154, Pageviews: 6,718,156
Events
RunnersWeb.com provides coverage of multisport with a focus on running and
triathlon. In addition to event calendars and results,
the site provides race previews and reports from internationally recognized
sources such as Race Results Weekly and Track Profile
Report. During the Tour de France the site provides daily reports from James
Raia.
Content
RunnersWeb.com has a number of established authors and agencies such as Owen
Anderson, Lance Watson, Carmichael Training Systems,
and Peak Performance Online (UK) providing training articles and features on a
regular basis.
Content on the site is indexed by the major news search engines such as Google
and MSN and the site provides an RSS feed available
through Yahoo's myYahoo!
The site also carries a monthly running trivia quiz and photo recognition quiz.
Digest
The site publishes a free, weekly (Friday) Runner's And Triathlete's Web Digest
for subscribers.
Sponsorships
The site is very involved in the local multisport community through sponsorship
of the Ottawa Athletic Club Racing Team - a women's
running and multisport club, the OAC Gatineau Triathlon, the OAC Corporate
Relay, and Somersault Promotions, an Ottawa multisport
event organizer and was the presenting sponsor for a Dave Scott Triathlon clinic
this past spring.
Testimonials
Siri Lindley, World Champion Triathlete and Coach
"The Runner's Web is my all time favorite site, the first one I go to everyday."
Amby Burfoot, Executive Editor, Runner's World Magazine
"I'm a big fan of your RunnersWeb.com site".
Finish Line Sports:
"Runner's Web is an amazing site. Everything you could possibly want to know
about running is there. There are links to every
possible place on the web that has to do with running! This is a site worth
bookmarking!"
Alan Brookes, Race Director, ScotiaBank Toronto Waterfront Marathon & Canada
Running
"RunnersWeb.com is your definitive Daily News for runners. A day without it is
like a day without your run!"
Kor van der Bij, AtletiekWereld.nl
"I am a fan of RunnersWeb. We watch the site every day to get the latest. This
site is hot!"


22. Common Errors in Triathlon Training and Racing:
Remember that there are many little steps that make you successful on race day.
Here are some of the common mistakes that
triathletes make in their race preparation. Learn from the errors of others,
without paying the price yourself.
Mistake #1: Swimming Too Fast in Practice. While a pool swimmer’s races require
quick bursts of energy, even a sprint triathlon is
an endurance-based, aerobic event. Most triathletes train with masters swim
teams, which emphasize short, fast interval training.
This may be fun, but it is not the best way to prepare for open-water races.
Workouts should not be designed solely for
entertainment. Include easy swims of 30-plus minutes and reps of 500 meters or
more at race intensity. Leave the sprinting to the
sprinters.
Mistake #2: Taking Insufficient Rest Between Workouts. Self-coached athletes
tend to train medium-hard all the time, which is very
ineffective. Well-rested athletes have better workouts. Pro triathlete Ryan
Bolton once told me “The very top guys maintain balance
in their lives. They are not the crazy, obsessed type.” Only one or two key
workouts per week really improve speed and endurance.
Between these longer or faster workouts, go easy and get rest.
Mistake #3: Ignoring Economy. Genetics plays a huge role in endurance
performance, and several years of consistent training bring
athletes very close to their potential for sustained energy expenditure. A
mid-packer who already trains hard isn’t going to get
that much stronger, but every triathlete can become more efficient. Professional
athletes improve efficiency by more than 4 percent
working specifically on running technique. No amount of training would make them
four percent stronger. Working on technique in all
three triathlon segments is the number one way to improve.
More...from TriFuel at:
http://www.trifuel.com/triathlon/triathlon-training/common-errors-in-triathlon-t\
raining-and-racing-000942.php


23. Future Pro Julie Vieselmeyer:
When Julie Vieselmeyer heard her High School cross-county coach raced Ironman
Hawaii, she thought, "what's so impressive about
swimming, biking and running?" Knowing that she could swim, bike and run too,
Julie entered a local triathlon at the age of 15 with
support of that same cross-country coach. Using a borrowed bike and wetsuit she
completed her first triathlon. How did she do? Good
enough to beat the High School boys relay team.
From there triathlon took a back seat in Julie's life. She finished High School
and joined a college crew team, eventually competing
in Nationals. Then as a Senior in college she entered a Nationals qualifier
triathlon with very little triathlon specific training.
She qualified and luckily could afford to go on her student budget. Nationals
were after all in her home town of Coeur 'd Alene. Her
thought race day of Nationals, "if I make it to World's, I'm going as a
graduation gift." There were ten spots. Julie took the tenth
one and the sport of triathlon took her. Following a poor performance at World's
in New Zealand, Julie set out for a formal
triathlon education. She took a position at the famous Northeast triathlon shop,
Speedy Reedy.
More...from Bauer Tri News at:
http://www.bauertrinews.com/storyDeepThoughts.faces.49.id


24. Incorporate water exercise for a low-impact alternative:
WACO, Texas - Dennis Kidwell hits the gym five times a week. At 62, the retired
Waco Police Department sergeant doesn't have lofty
goals of beefy muscles or running a marathon. He just wants to keep moving.
But his tinkering around in the weight room when he first joined the local YMCA
years ago wasn't giving him the full-body workout he
needed. So Kidwell traded his gym shorts for swim trunks and is now one of
thousands of adults nationwide who take advantage of
water's natural resistance and joint-soothing buoyancy in order to stay fit.
Beneficial for everyone
Squats in chest-deep water replace mechanized leg presses, pushups along the
pool's edge offer a comprehensive upper-body exercise
and vigorous water-treading provides a cardiovascular workout equal to running
on land.
"When you are in the water, you are working everything. It's easier on the
joints, but still uses the same muscles I would be using
in the weight room," said Kidwell, who attends hour-long aquacize classes. 'I
just feel better. I can really feel a difference in my
energy level.' "
Water exercises offer a refreshing, low-impact alternative for people plagued
with arthritis, athletes recovering from an injury and
overweight individuals. Water supports 90 percent of a person's body weight,
which allows the person to perform high-intensity
workouts with minimal impact on his joints.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12071&sidebar=13&category=running


25. How to ice an injury properly:
Most runners know that quick application of ice following an athletic injury
helps reduce inflammation. If you stop inflammation
early, you don't have to deal with it later. The application of ice is often
misunderstood, so the results are often inconsistent.
After injury, follow the PRICE rule
Following athletic injury, the acronym PRICE should be followed. Protection,
Rest, Ice, Compression and Elevation.
Compression, such as an ACE bandage, and elevation of the injured area (when
applicable) reduce pooling of blood, which will
diminish inflammation.
Heat should not be used for the first 72 hours due to resultant vasodilation,
which promotes tissue swelling. Heat is normally used
after the acute phase (72 hours) to dissipate blood pooling that occurred.
For ice, follow the CBAN rule
Ice application should follow the acronym CBAN: Cold, Burn, Ache, then Numb.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11874&sidebar=13&category=running



This Weeks Featured Events:
*Please verify event dates with the event websites*

July 15, 2005:
The Nissan Foundation 5K at The Docks - Toronto, ON

July 15 -17, 2005:
Canadian Track and Field Championships - Winnipeg, MAN
http://www.athleticscanada.com/article.asp?id=4683

July 16, 2005:
Indian Path Medical Center & SunTrust Bank Crazy 8's - Kingsport, TN
http://www.crazy8s.org

Lifetime Fitness Triathlon - Minneapolis, MN
http://www.ltftriathlon.com

Thunder Bay Triathlon - ON
http://www.thunderbaytriathlon.com/

Television CBC 5:00 - 6:00 PM EDT
Canadian Track and Field Championships

July 17, 2005:
Carleton Place Heritage Run - ON
http://www.somersault.ca/3july17.html

Chicago Big 10K - IL
http://www.chicagobig10k.com/

Corner Brook Triathlon - Newfoundland
http://www.triourworld.com

Toronto Waterfront Triathlon - ON
http://www.multisportcanada.com/ms/events/toronto/description.cfm

Wine Country Half-Marathon - Napa to Sonoma, CA
http://www.runsonoma.com


For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race
reports on these events at:
http://www.runnersweb.com/running.html

For Triathlon Coverage check out The Sports Network at:
http://www2.sportsnet.ca/tvschedule/tvsked_sport.php?region=ONTARIO&schedule_id=\
\25

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**END...OF DIGEST...**