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THIS WEEK:
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* WatsonLifeSport
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This Weeks Personal Postings/Releases:
We have NO personal postings this week.


This Week's Digest Article Index:

1. Science of Sport: How much protein do athletes need – and how safe are
high-protein diets?
2. Science of Sport: The potentiation effect - can one training mode really
enhance another?
3. Multisport: Recovery Training - Chapter One
4. Joe Henderson's Running Commentary - Family Matters
5. When you can no longer work it out
Breaking up with a trainer can be hard to do. But remember, it's not personal.
6. Dark Chocolate May Sweeten the Way to Health
7. The Claim: You Gain More Weight by Eating at Night
8. Building Endurance
9. From Runner's World
10. Shoe Tech: Cracking the Code
Here's a brief guide to help you understand what the technologies do and which
ones you need.
11. New "explosive" EPO driving TdF speed? UCI doc doubts it
12. Fighting Fatigue
Training should be a balance between exercise and recovery.
13. Feasting After the Finish
You've crossed the line—and burned some serious fuel. Should you chow down on
the free snacks, or wait for your celebration meal?
Learn how to refill your tank after a race.
14. Sportsmedicine: The Truth About Stretching
Is stretching before exercise harmful?
15. Multisport: Safe and Effective Carbo Loading
16. Tip of the Month- Ilana Katz,MS, RD, LD - Beef It Up For Summer.
17. Bike Racing to Improve Your Triathlon
18. Incorporate water exercise for a low-impact alternative
19. What the . . ?! from www.MarathonFamily.com
20. Strategies to push harder and reach higher


Runner's Web Weekly Poll:
"What is your feeling in regards to charity fund raising involvement with a
race?"

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the results of previous polls.
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Last week's poll was: ""What is your level of interest in this year's Tour de
France?
The results at publication time were:
Answers Votes Percent
1. High 51 62%
2. Moderate 19 23%
3. Low 8 10%
4. What's the Tour de France? 4 5%
Total Votes: 82

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Five Star Site of the Week: Team USA Minnesota.
Team USA Minnesota is based in the Twin Cities of Minneapolis and St. Paul. The
Distance Training Center is a coordinated effort to
bring local resources together to improve post-collegiate American distance
running and develop Olympians. It was formed in January
2001 and began selecting athletes - primarily from Minnesota and the Upper
Midwest - in April of that year.
The Team USA Minnesota Distance Training Center builds on the state's long and
proud history of producing talented runners and
Olympians. The Minnesota training center's major sponsor is Life Time Fitness
and its silver sponsor is the Twin Cities Marathon.
Check out the site at:
http://www.teamusaminnesota.org/


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.


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Runner's Web, email us at
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Our Photo Slideshow is updated on a random basis. Check it out from our
FrontPage.


Book of the Week: 5K and 10K Training.
Make your workouts count with the breakthrough system that synchronizes your
energy levels with training effort. Instead of fighting
your body to finish a workout just because it’s written on the calendar, choose
the most effective workouts from 5K and 10K Training
based on your body’s capacity to perform at any given time.
Effort-based training maximizes training adaptation by matching the goal of each
workout with its optimal training level: hard when
energy and recovery are high and easy when stress or recovery is low.
Effort-based training also gives you the most control over the
training process, allowing you to stay injury free while actually increasing the
energy you have available for workouts. Sample
programs contain a variety of schedules and detailed workouts for developing
five race-specific abilities.
Run stronger and faster with more energy by using the proven system in 5K and
10K Training. With customized programs to choose from
and accompanying training logs to record and evaluate your progress, this unique
system is the fastest way to reach your training
goals.
About the Author
Brian Clarke has conducted training programs for Hawaii’s runners, joggers, and
walkers since 1979. Along with the Brian Clarke
School of Running, he is also the director of Island Triathlon Training, which
has prepared recreational athletes for Hawaii’s major
triathlons since the early 1980s.
Clarke has advised some of Hawaii’s top runners, but his specialty is training
recreational athletes at the beginner and
intermediate levels. He has also served as a fitness consultant to various
organizations, including the U.S. military in the Pacific
and the American Association of Retired Persons (AARP) in Hawaii. Clarke ran a
4:06 mile in 1965 under the legendary University of
Oregon track coach Bill Bowerman. In his early 60s, Clarke continues to train
and race competitively. He and his wife, Nancy Heck,
reside in Honolulu.
Table of Contents
Chapter 1. Understanding Workout Effort and Energy
Chapter 2. Building Racing Effort
Chapter 3. Exploring the Five Racing Abilities
Chapter 4. Creating Your Training Schedule
Chapter 5. Balancing Effort and Fatigue
Chapter 6. Using Programmatic Training
Chapter 7. Structuring Workouts to Build Ability
Chapter 8. Tailoring 5K & 10K Programs
Chapter 9. Tracking Your Progress
Words of Praise
"Brian Clarke takes complex training systems and makes them easy to understand.
His many tables and charts will guide you to your
best training paces and recovery efforts, and guarantee that you find your
personal best training program."
Amby Burfoot
Executive Editor, Runner’s World Magazine
Winner, 1968 Boston Marathon.
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736059\
407

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: How much protein do athletes need – and how safe are
high-protein diets?
Protein is not just an essential nutrient, but the largest component in the body
after water, typically representing about 15% of
body weight. Most of this protein mass is found in skeletal muscle, which
explains the importance of protein to athletes. However,
proteins also play an important role in the following:
- Transport and storage of other nutrients;
- Catalysing biochemical reactions;
-Control of growth and differentiation;
- Immune protection;
- Providing our bodies with structural integrity.
Although the basic biochemistry and functional roles of protein in the body have
long been understood, there’s still a huge amount
of mythology and confusion surrounding protein nutrition, especially where
athletes are concerned. This is partly because of general
misconceptions about basic protein metabolism and partly because new research
continues to throw up surprises about exactly what
constitutes optimum protein nutrition!
Figure 1, below, provides a brief overview of protein metabolism. The protein we
eat is made up of around 20 amino acid ‘building
blocks’. The process of digestion breaks down dietary protein into its
constituent amino acid building blocks, which can then be
absorbed into the body and reassembled to make various kinds of human protein,
such as muscle, connective tissue, immune proteins,
and so on.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050716_PPO_Protein.html


2. Science of Sport: The potentiation effect - can one training mode really
enhance another?
Designing a periodised training programme to enhance speed and power can be
mentally taxing – so much so that those on the hunt for
these prized attributes may even develop a ‘complex’! Complex training describes
a power-developing workout that combines weights
and plyometric exercises. About 10 years ago, these workouts were greeted with
great acclaim as research indicated that they could
significantly enhance fast-twitch muscle fibre power and, therefore, dynamic
sports performance. However, more recent research has
highlighted a number of questions about complex training as well as some new
potential benefits.
The key physiological vindication for these workouts is the ‘potentiation’
effect – ie the enhancing effect one training mode can
have on another. Initially, research focused on the potentiation of the
plyometric exercises by the weights exercises (note that the
exercises involved are ‘paired’ and work the same muscle groups). More recently,
though, researchers have turned their attention to
whether weightlifting power could be enhanced by the prior performance of a
plyometric exercise.
Fast-twitch muscle fibre holds the key to increased dynamic sports performance,
since these fibres can contract 2-3 times faster
than their slowtwitch counterparts. Type IIb fast-twitch fibres are the
turbochargers of the power athlete’s engine (as opposed to
type IIa ‘transitional’ fast-twitch fibres, which can be modified for either
power or endurance purposes). But these turbochargers
are notoriously difficult to activate fully, since there can be as many as 1,000
of these fibres to every one motorneuron in their
muscle motor unit.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050721_PPO_Potentiation.html


3. Multisport: Recovery Training - Chapter One:
Background
Recovery is a general term used to describe the adaptations to workloads after
an athlete has been exposed to training or
competition. For a healthy, functioning athlete the term refers to a positive
response to training stimuli leading to adaptation to
those stressors. Such adaptation can be physical or psychological in nature and
the recovery processes involved are often referred
to as restoration and regeneration (Calder 1990). Failure to recover from
training and competition invariably leads to
maladaptation.
Failure to adapt to training stressors, either physical or psychological, can
lead to detrimental conditions common to many athletes
such as overtraining, overuse or burnout. These require specialist intervention
by clinical practitioners from sports medicine and
sport psychology. This type of recovery is called rehabilitation and lies
outside the scope of this article.
Until recent times talent was the sole prescription for success in sport, but
today, to be the best, athletes need to work harder,
pushing themselves to greater physical and mental extremes, and be able to adapt
to such rigorous work. Training hard and training
smart are not always synonymous. For many athletes the question becomes ‘How can
I train hard without getting injured or sick?’ The
answer is simple. To be able to perform at their best without experiencing these
setbacks, each athlete needs to follow the formula
for success:
Work Hard + Recover Well = Best Performance
Many athletes work hard but often ignore recovery training activities except
when they are ill or injured, yet these practices are
an essential ingredient for a balanced training program. Indeed, the principle
of recovery is one of the basic principles of
training (Rushall & Pyke 1990), but it is the one most frequently forgotten by
athletes and coaches.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050719_TSO_Recovery_Chapter1.ht\
ml


4. Joe Henderson's Running Commentary - Family Matters:
I can't think of a more anticlimactic or empty ending to marathon training than
to go to the race alone. Teaming up with a group,
which I now coach, means that no one in it has to finish unappreciated.
These runners trained as a team for the recent Newport Marathon. They came to
the Oregon coast on race weekend with the people who
helped them get there -- not just their teammates but also their spouses,
parents, children, grandkids, partners and friends for all
to meet.
The largest number came in support of Paula Montague. She uses the name
"flyingmama" in her e-mail address.
Paula is the mother of three daughters, "and my 16-year-old sister is like a
fourth." Those four, and her own mother, were in
Newport.
A few weeks after the marathon, Paula would undergo a medical procedure (she
wouldn't call it "surgery") to correct a
non-life-threatening heart irregularity. Her concerns were more immediate: knee
pains that had all but stopped her since our longest
training run.
Rather than lose each other at the official pasta dinner, we had one of our own.
One of our runners, Michelle Martin, planned this
dinner.
Michelle also arranged a group rate at the hotel where most of us stayed. She
played the role of mother-in-training.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/518.html


5. When you can no longer work it out:
Breaking up with a trainer can be hard to do. But remember, it's not personal.
Jennifer Candipan knew the relationship had run its course, but she just
couldn't end it. For six months she kept up appearances,
until she couldn't avoid the situation anymore. She had to break up with her
trainer.
They weren't dating, it was simply the typical trainer-client relationship —
friendly workouts two or three times a week at the gym.
But the leg presses and ab crunches she once looked forward to weren't
fulfilling her, fitness-wise, and monotony was setting in.
When the end came, it wasn't pretty.
"It was like breaking up with a boyfriend," says Candipan, a 27-year-old writer
living in West Hollywood. "I had guilt issues about
it. I avoided his phone calls. I finally told him that I needed to take a break
for a while, and he sounded upset. For the first
month after that I changed my workout schedule so I wouldn't run into him."
The client-trainer relationship was never meant to last forever. Sure, there are
pairs that have endured for years, outlasting
marriages and jobs. But the majority are short-term affiliations that end for a
variety of reasons: boredom, finances, personality
clashes, dissatisfaction with results. When Candipan finally ran into her
trainer, there were no hard feelings or awkward moments.
Having decided that she's "not the conventional workout person," she's now
learning Pilates and aerial arts.
Renata Faiman wasn't happy about cutting her trainer loose, but finances
ultimately drove them apart. "Of course you want to look
fit, but once the bills start coming in, you start wondering if you can afford
it," says the 23-year-old Los Angeles publicist.
Sessions were running about $700 for about 20 sessions. "I felt bad when I had
to do it," Faiman says. "I told her it had nothing to
do with her." Luckily the trainer, also young and without limitless funds, "was
totally cool about it."
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-bodywork18jul18,1,3476059.s\
tory?coll=la-health-fitness-news
[Long URL]


6. Dark Chocolate May Sweeten the Way to Health:
If it tastes good it must be bad, so the saying goes, but delicious dark
chocolate may be the exception to the rule.
In addition to all the pleasurable sensations associated with the sweet, it may
also help lower blood pressure by an average of 10
percent while improving the body's sensitivity to insulin, researchers report.
However, this benefit applies only to dark chocolate, which is rich in
flavonoids -- the same antioxidant compounds found in fruits,
vegetables and whole grains that are known to help lower blood pressure,
according to the report in the July 18 online edition of
Hypertension.
"It turns out that chocolate is not only a pleasurable food, but it fits in
quite nicely with the other healthy recommendations,"
said coauthor Jeffrey B. Blumberg, a professor of nutrition and a senior
scientist at the Jean Mayer USDA Human Nutrition Research
Center on Aging at Tufts University. "We found that three ounces of dark
chocolate per day over several weeks reduced blood pressure
in patients with essential hypertension and also seemed to provide a benefit on
their insulin sensitivity," he added.
More...from Forbes at:
http://www.forbes.com/lifestyle/health/feeds/hscout/2005/07/18/hscout526855.html


7. The Claim: You Gain More Weight by Eating at Night:
THE FACTS There must be something magic about 8 p.m. Citing sluggish metabolism
at the end of the day or even the notion that no one
burns calories in the middle of the night - sleepwalkers notwithstanding -
scrupulous dieters for years have said that any calories
consumed after that time are bound to count more.
Really? But experts say a calorie at noon is no different from a calorie at
night.
Arlene Spark, an associate professor of nutrition at Hunter College in New York,
says some people who eat at night do so after
skimping all day. When they finally eat at night, they are likely to grab the
first thing in sight, which is usually junk food, Dr.
Spark said.
There are also people who eat full meals during the day and get extra calories
at night simply because they decide to eat again
anyway.
People who shed pounds or maintain their weight, on the other hand, do not tend
to eat as much at night, usually because they get
the calories they need during the day. So by late evening, Dr. Spark said, they
either have no cravings or they control them. In
either case, they stay within their caloric limits.
Few studies have tested this in humans. But several tests on animals, including
one at the Oregon Health & Science University in
2003, have shown that nighttime calories are no more fattening than daytime
ones.
"At the end of the day, the calories you take in must equal the calories you
expend," Dr. Spark said.
THE BOTTOM LINE Calories do not count more in the evening.
From the New York Times.


8. Building Endurance:
I was recently on a hike with a gentleman who was 64. He seemed fit, regularly
using nautilus equipment as well as playing one or
two rounds of golf a week. As we talked during our hike, he was getting out of
breath while climbing a fairly steep hill and he
commented that he just doesn't have endurance. I mentioned that with a proper
training plan, he could improve his endurance. He was
surprised someone could do this. His thinking, upbringing and teaching is that
endurance is more a genetic offering to a person, it
is not something that can be trained. I found this odd coming from a person who
I know is very intelligent, especially with his
expertise in a specific area of medicine. Yet, he was not knowledgeable in the
basics of improving fitness. If he doesn't quite
comprehend energy systems, then how many lay people don't realize the enormous
capability an individual has to improve fitness,
which improves their mental outlook and lifestyle.
For any triathlete, whether accomplished or just beginning, doing endurance
training will return the most rapid gains in becoming
more fit. Building endurance, base training, is the building block for enhancing
all of the other energy systems such as speed and
threshold.
Athletes who lack the knowledge of the energy systems believe that to improve
performance, they must constantly train at a high
heart rate. This usually involves training at or above their lactate threshold,
thus increasing their "top" end speed, They continue
to believe this process is the best use of energy to improve race times and
pace. I call this the "trickle down" theory (my
economics background of supply-side economics). This type of training neglects
the most critical point of trying to maintain that
top end pace for an extended period of time. Although some triathlons have the
name "Sprint" attached to it, any triathlon is an
endurance event. A Sprint triathlon still takes an hour or more to complete.
Building endurance enables an athlete to sustain a pace
for these endurance events.
Through endurance training, pace will improve while your heart rate stays the
same. Patience is the most important aspect during
this process. An example during my racing career occurred while competing in an
Olympic distance triathlon in Brazil. With the
country being in the Southern Hemisphere, the race was very early in my race
season, March. I was only doing endurance type
training. For running, this constituted doing 2, two-hour run sessions a week,
1, hour and a half run and then 2 other Speed skill
runs, such as 20-second hill repeats and fast cadence work. I achieved one of my
best 10K runs splits ever during the race, in heat,
humidity and on a measured out and back looped course. This was accomplished
through just base/endurance training!
When you start training just endurance, you are going to be moving very slowly.
Don't be frustrated. If you stick with it then your
endurance and pace will improve. Can your endurance be improved? Of course!
From Wes Hobson at: http://weshobsonperformance.com


9. From Runner's World:
* Coach's Corner
Master Tip. Instead of decreasing your average training speed as you get older,
gradually increase the percentage of training miles
that you run at 10-K race pace or faster. (Be careful to keep plenty of rest
days in the mix, too.) The point is, jogging doesn't
maintain "young legs." You must do high-quality work for that to occur.
* Injury Prevention
Heat Wave: Many runners become injured because they don't make adjustments for
the weather. Hot and humid? Shorten your long run.
Cold and wet? Postpone your track workout. Making smart adjustments will not
only lower your injury risk, you'll also have a lot
more fun out there.
* Performance Nutrition
Slurp some Watermelon: A body-quenching fruit (92% water) overflowing with
benefits--1 cup packs a giant dose of glutathione (11
mg.) to enhance the immune system and is second only to tomatoes as a key source
of the cancer-fighting antioxidant lycopene (13
mg.). It has more vitamin C (15 mg.) than a whole cup of cranberries, a boost of
vitamin B6, and splashes of magnesium, thiamine and
potassium. All this and just a scant 51 calories!
* Words That Inspire
"If you want to take your mission in life to the next level, if you're stuck and
you don't know how to rise, don't look outside
yourself. Look inside. Don't let your fears keep you mired in the crowd. Abolish
your fears and raise your commitment level to the
point of no return, and I guarantee you that the Champion within will burst
forth to propel you toward victory." -Bruce Jenner
* Editor's Advice
"Think you're too tired to run? It's probably because you didn't run. Regular
exercise improves sleep quality, so you'll sleep
better and feel more rested on days you do run. Just leave at least 3 hours
between the end of your workout and bedtime." -Jane
Hahn, RW senior editor
* Training Talk
"Learning to run on a treadmill is like learning to ride a bike. Once you get
the hang of it, it's easy. The first few times on a
treadmill can be awkward, so even elite runners start off slowly to get used to
the feel of running fast but not actually moving
forward." -from The Runner's Book of Training Secrets by Ken Sparks



10. Shoe Tech: Cracking the Code:
Here's a brief guide to help you understand what the technologies do and which
ones you need.
Running-shoe companies spend millions on research and development, and most of
their designs, materials, and technologies make shoes
better and more protective. Here's a brief guide to help you understand what the
technologies do and which ones you need:
Center of pressure: A concave area in the outsole of the rearfoot that helps
absorb shock and stabilize the rearfoot on impact.
You need it if: You require added rearfoot stability.
External heel counter: A plastic device that wraps around the rearfoot and
stabilizes it. This reduces overpronation, increases
rearfoot control, and maintains the integrity of the heel counter.
You need it if: You're a severe overpronator (your feet roll inward excessively
after heelstrike) and/or a heavy runner who breaks
down heel counters quickly.
More...from Runner's World at:
http://www.runnersworld.com/article/0,5033,s6-52-0-0-3817,00.html


11. New "explosive" EPO driving TdF speed? UCI doc doubts it:
By Tim Maloney, European Editor
Could a new anemia drug called Cera from Swiss pharmaceutical giant Roche could
be replacing EPO in the peloton? Recently, Roche
announced that an extension of a continued Phase II trial, which was a year-long
study of 61 patients, showed Cera could be used in
one dose every four weeks to control hemoglobin levels in patients undergoing
dialysis. Hemoglobin is the protein that binds with
oxygen in red blood cells. Cera works by stimulating red blood cell production,
which is lower than normal in anemia sufferers.
Francaise des Jeux team doctor Gerard Guillame gave an interview to Le Figaro
where he talked about a new type of "explosive" EPO
that passes through the system in only 24 hours.
Some new drug may be an easy answer for the reason for the record speed of this
year's Tour de France, but Dr. Mario Zorzoli of the
UCI is skeptical. "I wouldn't say that there's anything to suspect in this
year's Tour", Zorzoli told Italian sports newspaper La
Gazetta dello Sport. "It's actually the contrary. It's not that the riders
[blood] parameters are at the limits; we've seen a
general lowering of the values of many values, like haemoglobin, and
haematocrit."
Regarding the supposed existence of a new, explosive EPO and the UCI doctor said
"We've heard of EPO of human origin, but that's
nothing new. There's a new protein called Cera that attaches to the receptors of
EPO and has the same effect. It's not on the
[pharmaceutical] market yet and it's not on the banned list yet, but in any
case, we have the means to detect [it]. We've even
tested for it, but have not found any."
Zorzoli concluded by debunking the idea of a new "explosive" EPO that passes
through the system in 24 hours, saying "any kind of
EPO, no matter how fast it passes through the system, changes other blood
parameters. So it's detectable."
From Cycling News at:
http://www.cyclingnews.com/road/2005/tour05/news/?id=/news/2005/jul05/jul19news3


12. Fighting Fatigue:
Training should be a balance between exercise and recovery. Overtraining occurs
when there is an imbalance and performance may
suffer. Overtraining can lead to respiratory illnesses or even injury. The
athlete and coach need to be attentive to the athletes'
training and watch for overtraining signs - mood changes, irritability, low
morale or poor concentration.
Exhaustion Triggers:
It's hard to say why some athletes develop chronic fatigue while others don't,
but here are some possibilities:
Overtraining: Athletes who push themselves without controlled schedules or
habits may overdo it.
Infections: Infections caused by virus or bacteria can affect anyone and
athletes make heavy demand on their bodies.
Dehydration: Dehydration can cause fatigue and have disastrous effects on
performance.
Eating disorders: Common among athletes who want to keep their weight down, an
unbalanced dietary intake can cause exhaustion.
Anxiety or depression: Athletes who worry about their performance are more
inclined to suffer from fatigue.
Mental exhaustion: If diet and adequate sleep are in balance, fatigue often
comes from mental over-exertion or the constant focus on
training goals or competitions.
According to the Nicholas Institute of Sports Medicine and Athletic Trauma,
overtraining and fatigue have been shown to lead to
shoulder pain if the swimmer continues to swim with tired muscles. As muscles
fatigue, they work less efficiently, as they have to
work harder in a weakened state. The swimmer has to stroke more often to cover
the same distance. Overusing already-fatigued muscles
can result in swimmer's shoulder.
Body Boost:
British record holder in the 1500m freestyle Ian Wilson was diagnosed with
fatigue caused by training at too high an intensity
without sufficient recovery, causing severe muscle damage. As a result, he was
put on a series of six-week recovery and recuperation
programs, starting off at only 20 minutes of light exercise a day. Rest was the
cure.
Rest is when no strenuous activity is performed. Recovery is what the body does
during rest to repair damage done to muscle cells
after big activity. When the body is allowed to rest for adequate recovery, it
will repair broken-down muscle cells and even build
them up stronger. Programming rest into training can help.
Swimmers are encouraged to keep a daily training log, recording weight, diet or
level of fatigue from one to ten. Swimmers can also
measure their morning heart rate. If the pulse increases during the day, it may
be a sign that the body has not had ample time for
recovery. If the fatigue score also goes up over days, it may be time to
decrease the intensity of training.
There are several measures you can monitor to guard against exhaustion when
training.
Pace yourself and allow your body to recover from strenuous exercise.
Make sure you recover from illness or infections before you start intensive
training. Work into your routine gradually.
Drink plenty of water before, during and after exercise.
Increase your carbohydrates during and after training to replenish energy levels
and muscle glycogen. Drink a carbohydrate liquid
booster when needed.
Practice mental relaxation exercises for 10 minutes a day to boost your body's
immune system and energy levels.
Don't forget the primary importance of proper diet and enough sleep. For
additional swim tips, e-journal options and helpful
products visit www.all-americanaquatics.com.


13. Feasting After the Finish:
You've crossed the line—and burned some serious fuel. Should you chow down on
the free snacks, or wait for your celebration meal?
Learn how to refill your tank after a race.
It's a familiar sight beyond the finish line: Runners lined up to grab a free
bagel, banana, or bag of chips, taking advantage of
the celebratory atmosphere, and the convenient snack opportunity.
But just as familiar is the runner who gets distracted by stretching or meeting
up with friends and family; who holds out for the
restaurant reservation; or who is simply not able to fathom consuming food after
such a hard effort—and neglects to eat.
Whether you choose to graze the freebies table or not, make sure you don't leave
your stomach empty for too long. While it's always
important to eat something after exercise, it's especially important to do so
following a race. Because whether it was running at a
faster pace or for a longer distance, you're likely to have challenged your body
a little more than usual. And the more you tax your
muscles, the more crucial it is to facilitate tissue repair by replacing the
glycogen that your body used to fuel the workout.
And your muscles are most hungry for glycogen restoration within 15-30 minutes
after exercise. While you may not feel hunger cues
until well after this time, if you miss this window following a particularly
hard endurance race or exhaustive speed workout, you
can set yourself up for prolonged muscle soreness or stiffness, and this can
affect your training (or your general comfort!) for
days.
Just as you prepared for the race itself, have a good strategy for your
post-race snack. Anticipate a depressed appetite or a delay
in your meal, and commit to consuming something small and efficient as soon as
you finish; be sure to tuck something palatable into
your bag so you won't be at the mercy of the local vendor choices or race
directors' tastes. A few suggestions:
More...from Nike.com at:
http://www.nike.com/nikerunning/usa/home.jhtml?loc1=tools_training&loc2=runners_\
library&loc3=109&promoID=em_071805_a#runners_library
[Multi-line URL]


14. Sportsmedicine: The Truth About Stretching:
By Phil Campbell, (M.S., M.A., FACHE) author of Ready, Set, Go! Synergy Fitness
A three year old study about stretching is being cited in many articles today,
and the conclusions reached by some writers may be
harmful to your muscle, ligaments and joints.
Is stretching before exercise harmful?
Stretching before fitness training and athletic training is being made out to be
a time-waster, not needed, and even harmful. This
is not true. In fact, there's a recent study that evaluates all the research on
stretching, and the study concludes:
"Due to the paucity (small number), heterogeneity (dissimilar study subjects)
and poor quality of the available studies no
definitive conclusions can be drawn as to the value of stretching for reducing
the risk of exercise-related injury." (The efficacy
of stretching for prevention of exercise-related injury: a systematic review of
the literature, 2003, Weldon)
Essentially, the researchers are telling us that there are not enough quality
studies to draw conclusions about this issue.
Study in question
The study that is generating all the hoopla was performed by the Kapooka Health
Centre, New South Wales, Australia on 1,538 army
recruits. It's a creditable study designed to show the occurrence lower limb
injury on a group of young army recruits. Despite what
you may have heard about stretching before training, this is what the
researchers actually reported:
More...from Runner's World at:
http://www.runnersweb.com/running/news/rw_news_20050720_TSH_Truth_Stretching.htm\
l


15. Multisport: Safe and Effective Carbo Loading:
Many athletes, recreational or serious, have their pre-event traditions.
All-you-can-eat pasta dinners, including unlimited refills
of Gatorade, often fill the evening before the big day. Should this be
considered just a fun tradition that many recreational
athletes make it out to be, or is there truly something to saturating muscles
stores with glycogen? Carbohydrate loading is defined
as a dietary technique designed to promote significant increase in the glycogen
content to delay the onset of fatigue.
During high intensity and endurance, carbohydrate is the primary fuel used by
the muscles. In lower intensity, carbohydrates may not
be the major source of fuel, but they are required for the effective metabolism
of fat, which is. Thus carbs are the limiting factor
in exercise, meaning when carbs are depleted in either case, performance is
dramatically reduced.
Traditional “carbo-loading” involves a stage of prolonged exercise and an
exceedingly restrictive diet during the depletion stage,
followed by intense carbohydrate loading. From any viewpoint, this involves a
switch from a normal balanced diet to an extreme.
Extremes often stimulate a controversial debate and there thus both a positive
and negative side should be weighed up. Some simple
facts on carbohydrate metabolism can help you decide to what extent and what
method carbohydrate loading may be appropriate for you.
The lack of carbs combined with high bouts of exercise during the depletion
stage of traditional carbo-loading could elicit
hypoglycemia (signs are weakness, lethargy, and irritation). Prolonged intense
exercise during the depletion stage could also lead
to muscle trauma which in fact would impair the storage of glycogen rather than
enhance it. Furthermore, carbohydrate loading could
lead to the destruction of muscle fibers by excessive glycogen storage.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050721_TSF_Carbo_Loading.html


16. Tip of the Month- Ilana Katz,MS, RD, LD
Beef It Up For Summer
Enjoying a steak from the grill is often the best part of a barbecue. Make your
summer barbecues healthy by selecting a lean cut of
beef.
Including beef in your meal plan can increase variety and add nutrition to your
eating plan. The keys are the cut and portion size
you choose.
Red meats are a nutrition powerhouse. They are great sources of iron, zinc,
protein, vitamins B6, B12 and niacin.
If you want to add beef to your holiday plans, start with lean cuts such as eye
of round, top round, bottom round, tenderloin or
flank steaks.
Prepare three-ounce servings, which look like a deck of cards. This serving size
will contain between four and nine grams of fat and
fewer than 200 total calories.
Variety makes eating enjoyable, so don't hesitate to eat beef -- just choose
wisely.
Sign up for the Sports Factory monthly newsletter at:
http://visitor.constantcontact.com/email.jsp?m=1011076593053


17. Bike Racing to Improve Your Triathlon:
While triathlon is a combination of swim, bike and run, focusing on each sport
periodically will help take your racing to a new
level. One good way to do this is try your hand at bike racing.
Before attempting bike races, you should already have experience riding in a
group, and also, you will need to loose the aero bars
and just have a normal drop bar only on your bike.
Bike racing in the US is governed by USA Cycling (www.usacycling.org). It is run
similarly to USA Triathlon, with races being
sanctioned and participants are required to possess an annual or one-day
license. Races can also found at the website
(www.usacycling.org/events/). Races are broken out by age groups and categories.
Categories start at Cat. 5 (which all one day
licensees race at) all the way up to Cat. 1 (elite). Age groups are usually 10
years, starting at 30 or 35, depending on your
location. Be aware that if racing in your age group-all categories races
together, so if a beginner, it’s best to stick with the
Cat. 5 or 4/5 race, as its based on ability.
Bike racing will help take your riding to a new level. While solo or even group
training rides can work, there’s nothing like trying
to hang in the pack or not get dropped on a climb to get you motivated! It will
also improve your cornering and descending skills by
enabling you to follow more experienced racers.
More...from TriFuel.com at:
http://www.trifuel.com/triathlon/bike/bike-racing-to-improve-your-triathlon-0009\
54.php


18. Incorporate water exercise for a low-impact alternative:
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.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12071&sidebar=13&category=running


19. What the . . ?!
Author: Scott Winter
I want to share with you a conversation I had the other day with Mike. We used a
different name to protect the innocent and I have
taken the liberty of paraphrasing the conversation.
The Beginning: My visit with Mike went on about 45 minutes this is only about 15
seconds.
Scott: “ So are you going to watch your wife run in the next race?”
Mike: “ What the . . .!? Are you kidding me? Do you know what I have to go
through for 3.5 seconds of clapping, a pat on the back,
and a ‘good job’?
I’ll have to, pack up the kids, travel in the car, find a parking spot, park the
car, unpack the kids, find a spot to see the race,
squint till my eyes hurt looking through a pack of runners so I don’t miss her,
and at the same time entertain the kids till we see
mom. . . Then start over to meet her at the finish line! No way, Man.
Scott: [Laughing very hard] “I get it, dude, that is why I created
MarathonFamily. For that reason, so it is easier for you and
everyone else that
supports a runner in their family…
Mike: “Okay, I get it.”
The End . . . of recordable conversation for this article.
The wrap:
Actions speak louder than words and believe me the effort to support your runner
will not go unnoticed. The reality is that it will
be impossible to be at every 5K, 10K, and half marathon, but if possible, try to
make it to one long training run and then at the
very least the main event for your runner. See our site for detailed information
about races, how to merge training time and family
time, and other helpful tools and information to tune up your runner and support
team.
By: Scott Winter
Website: www.marathonfamily.com
Email: mailto:info@...


20. Strategies to push harder and reach higher:
At mile 16 on the run at Ironman Arizona this year I lost it. Nothing was wrong
with my body; I was well fueled and hydrated with no
electrolyte problems. I think I just got bored and lost focus or maybe I got
tired and things got hard.
I dissociated from the race and my mind wandered. I started thinking about the
extra time I would have to fix up my house after the
race, of all things. I slipped out of competitive mode and let my body slow
down. After the race I was annoyed at myself for missing
the opportunity to run a better time. I have always thought of myself as a tough
competitor but gave it up that day.
The most challenging part of a race to mentally hold it together is at 60 to 80
percent completion of the race. This is true across
all events and distances. Once past the 80 percent mark you can "see" the finish
line and go for it with renewed vigor.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11957&sidebar=26&category=triathlon


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

July 2 -24, 2005:
Tour de France
http://www.letour.fr

July 22-31, 2005:
World Masters Games - Edmonton, AB
http://www.2005worldmasters.com

July 23, 2005:
ITU Edmonton Triathlon World Cup - AB
http://www.triedmonton.com/

Television - CBC
Canadian Track and Field Championships 1400-1500 EDT

July 24, 2005: Allen's Family Challenge - Toronto, ON
http://www.allensfamilychallenge.com/introduction_content.php

Johnny Kelley Road Race - Hyannis, MA
http://www.baevents.com/johnnykelley/index.html

Nova Scotia Marathon - Barrington, Nova Scotia
http://www.barringtonmunicipality.com/marathonregis.html

August 6-14, 2005:
IAAF 2005 World Championships - Helsinki, Finland
http://www.helsinki2005.fi/

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

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list at:
mailto:runnersweb@yahoogroups.com and in our Runner's Web
Forum, available off our FrontPage. If you post to the mailing list and get your
email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the web
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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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Have a good week of training and/or racing.

Ken Parker
Runner's Web
mailto:webmaster@...
http://www.runnersweb.com/running.html
A running and triathlon resource portal


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