A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
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THIS WEEK:

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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:
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* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
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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:
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* Running Research News
Note: Owen Anderson has had to discontinue his weekly column on the Runner's Web
die to his increases commitments on his web site
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Running Research News is a monthly newsletter which keeps sports-active people
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* Peak Performance Online
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* Peak Running Performance
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* WatsonLifeSport
Lance Watson is "Just The Winningest Coach in Triathlon". He has been coaching
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THIS WEEK'S PERSONAL POSTINGS/RELEASES:

We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: Overtraining Syndrome
2. Triathlon: Surviving the Tri Start
3. Science of Sport: Sport and exercise doctors - A new era for sports medicine
4. Early Thoughts on The Upcoming Off Season
5. Fit for pregnancy
Should you give the gym a miss while you're pregnant? No way, exercise benefits
both you and your baby.
6. Joe Henderson's Running Commentary - See How You Run
7. Cardiac Benefits of Sport
8. The Longest Run Ever
9. 5 things everyone should know about food additives
10. From Runner's World
11. Dunked: A fix on Fat
Finding Out Your Body Fat Percentage, and Other Scary Tales.
12. A lube job for the weekend warrior
Warming up before working out lubricates joints and prevents injuries. It's
especially important for those older than 40.
13. Soy May Help Post-Menopausal Bones
14. Q and A with Chris Carmichael
15. Cycling Cadence and Pedaling Economy
16. The Runner's Heart
Sorting Out Running's Risks and Benefits for the Heart.
17. The perfect runner: Improve your form
18. 15 Essential Tips for Fitness, Vitality, and Feeling Better
19. Coach’s Tales with Cliff English: Taking your taper seriously
20. The Aristocracy of Cardio:
Science has linked aerobic exercise to improved brainpower, and wildly
successful men--from W. Bush to P. Diddy--engage in intense
cardio workouts. Why dont you?
21. From Running Research News
22. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"A "marathoner" is someone who completes the 42.195 Km distance in:

Any time
Sub 5:00
Sub 4:30
Sub 4:00
Sub 3:30
Sub 3:00
Sub 2:30
Sub 2:15".

You can access the poll from our FrontPage as well as 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 RESULTS:
Last week's poll was: "When you are unable to run, what do you do for exercise?"
The results at publication time were:
Answers Votes Percent
1. Cross-country ski 7 7%
2. Cycle 45 45%
3. Pilates or yoga 1 1%
4. Pool run 7 7%
5. Stairmaster or elliptical trainer 15 15%
6. Swim 15 15%
7. Other 10 10%
Total Votes: 100

FIVE STAR SITE OF THE WEEK: WOMEN SPORT REPORT
"THE most comprehensive women's online sport magazine.
Our aim is to raise the profile of women in sport which we can only achieve with
your help."
This is a women's multisport site located in the UK.
Check it out at:
http://www.womensportreport.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.


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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: RUN STRONG
By Kevin Beck.
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Expert coaches and runners show you how to assess what you need and implement
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Buy the book from Human Kinetics at:
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Previous Books of the Week:
From Human Kinetics,
http://www.runnersweb.com/running/human_kinetics.html
From Amazon
http://www.runnersweb.com/running/amazon.html
More running and triathlon books from Associates Shop
http://associatesshop.filzhut.de/shop/index.php?ID=90c9f271c1a519abc4a69299be707\
5a9



THIS WEEK'S NEWS:

1. Science of Sport: Overtraining Syndrome:
Once summer begins to wind down, two different types of athlete appear. The
first has been training outdoors all summer. They are
now ready to make a final push in their training for the large races that take
place in the fall. The second has slacked off their
normal routine while away from the gym and up at the cottage. This athlete is
determined to regain lost endurance and strength as
quickly as possible. Both scenarios potentially lead to Overtraining Syndrome by
stressing the body physically and emotionally.
Overtraining Syndrome is recognized as over-stimulation of the stress response
in athletes and leads to reduced performance,
exhaustion, suppression of the immune system and poor motivation. It comprises
physical, behavioural and emotional components
persisting for weeks to months recognized initially as “burn out.”
Features of Overtraining Syndrome:
1. Plateaued or reduced performance
2. Fatigue
3. Altered mood and/or irritability
4. Altered/poor sleep pattern
5. Poor motivation and reduced competitiveness
6. Reduced appetite and associated weight loss
7. Persistent muscle soreness
8. Increased injury rate, poor healing and recovery
9. Increased incidence of viral illness
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050916_Reed_Overtraining.html


2. Triathlon: Surviving the Tri Start:
by Kevin Koskella (www.triswimcoach.com
The start of a triathlon can be nerve-wracking, tiring, intimidating,
frustrating, and even discouraging (why do we do this
sport??). But don't let all this get to you! The start for everyone is a crazy
cluster of splashing, starts and stops, physical
contact, and swimmers trying to separate from each other. Here are some tips to
deal with what some consider being the toughest part
of any triathlon:
1. Expect the worst. Go into the event expecting that the start will not be
easy. Know that you will bump into people, others will
bump into you, but 99% of the time it is all by accident. Also know that the
chaos at the beginning will not last for the entire
swim, it will break up quickly as different speed swimmers separate.
2. Don't panic. Keep your breathing from getting short. Stay as relaxed as you
can while everyone else tries to get pole position.
Don't let others being frantic affect your state of mind.
3. Stay to the outside. Many will try to stay to the inside, as close to in line
with the first buoy as they can get. Don't follow
the pack. Start outside and work your way in as you approach buoy #1. You many
not get perfectly clean water, but you will save
yourself from much of the madness.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050916_TSC_Start.html


3. Science of Sport: Sport and exercise doctors - A new era for sports medicine:
In late February the UK government announced the introduction of a new ‘sport
and exercise medicine doctor’ qualification. This
move, several years in the making, will remodel the way sports medicine is
practised in the UK. The template is Scandinavian, and
health officials in the US, Australasia and Europe, facing similar social,
demographic and public health pressures, will no doubt be
watching the UK’s progress with interest.
What follows is a short report drawn largely from interviews with two leading
players in the UK sport and exercise medicine field,
Professor Mark Batt, consultant in sport and exercise medicine at the Queen’s
Medical Centre in Nottingham, who chaired the official
SEM working group; and Dr Rod Jaques, medical director of the English Institute
of Sport.
The February announcement from the Department of Health heralded a ‘new breed of
doctors… helping to keep the nation on target to be
fit, healthy and active’. It went on: ‘The National Health Service doctors will
not only treat sports injuries but also help prevent
injuries… Everyone from reluctant keep-fitters to the nation’s Olympic team will
have access to the doctors, who will work not only
in hospitals but also with schools, community groups and professional sports
clubs.’
There are two big health pressures coming together here, which are common to all
western societies. The first is the lifestyle
diseases/healthy living agenda, in which our do-less and eat-more habits are
stoking up an intolerable level of demand on the health
service to manage epidemics of heart disease, cancer, obesity, diabetes and so
on.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050914_PPO_Sports_Medicine.html


4. Early Thoughts on The Upcoming Off Season:
In this week's training column, coach Steve Fluet offers some tips on how to
prepare for the all-important "rest" phase of your
training once the season is over.
It is hard to believe that we are now into September and soon the 2005 season
will come to a close. With this in mind we need to
start thinking about the off season and planning what you will do in terms of
training.
The off season is designed to accomplish a few very critical things in order to
start the 2006 season on a positive note. For those
athletes who race in Kona or one of the other late season Ironman races, once
that race is completed you will need to jump start
your down time. I typically start most of my athletes' 2006 season in early
December (unless they are targeting a very early 2006
Ironman race, in which case they will start much earlier).
With this in mind, here are some thoughts that you should focus on as we move
into the late season:
1. The down time after your last race is critical. All athletes need some
unstructured time to decondition the body, and allow
a mental break from the constant focus on racing and training (family members
and/or partners will love this). Allow for complete
recovery/ regeneration, and insert some alternative types of training that will
improve your general fitness level.
2. Have a look at what went well and what didn't go well with the 2005
season. This could be any aspect of your training
and/or racing. I find that many athletes will set goals- but often neglect
taking a comprehensive look at what areas need
improvement. Those areas could include: defining a weakness, setting up training
cycles, diet issues, fueling while training, or
figuring out whether your early season races better than your later season
races. Sometimes it helps to even consult with a coach to
go over some of these areas as you lay out your 2006 season.
3. Set three to four goals for the 2006 season. One should be that "Pie in
the sky" goal. The other goals should be more
easily attainable, with each goal building on the next. Goals can be for racing
or some aspect of training.
4. If you design your own training, make sure you change things up as you
start to design the training for 2006. It doesn't
have to be a large change, but just something that will stimulate a different
type of physiological response.
5. Most of all, don't train right through the off season at the same level
you're at right now. The body works and responds to
cycles, so the recovery week and off-season break allows for the cycle to dip
down before starting back up again.
More...from IronmanLive at:
http://vnews.ironmanlive.com/vnews/topstories/1126197250


5. Fit for pregnancy:
Should you give the gym a miss while you're pregnant? No way, exercise benefits
both you and your baby.
Many women wonder and sometimes worry about whether it's okay to exercise during
pregnancy and if so, what kind of exercise is
recommended. The good news is that exercise in pregnancy is not only safe, it's
actually very beneficial. As well as helping you
relax and feel good, exercise can help you maintain or even improve your posture
and muscular strength. It's also important for the
health of your heart and blood vessels.
There are of course, a few do's and don'ts. The following simple guidelines
along with your doctor's advice will keep you in good
stead as you exercise your way through a fit and healthy pregnancy.
1 Keep cool. To avoid overheating, try to steer clear of hot, stuffy
environments and wear loose, light clothing in layers that can
be removed as you warm up.
2 Drink plenty of fluids. Sipping water frequently before, during and after
exercise is important to avoid dehydration. Don't wait
until you feel thirsty to drink. To some extent you can be guided by the colour
of your urine as to whether you are drinking enough
fluids; if your urine is pale or clear you are probably drinking enough. If your
urine is very concentrated and highly coloured you
should try to increase your fluid intake. (An exception is that people who take
vitamin supplements often find that their urine is
very yellow even if they are drinking plenty of fluids).
More...from News.com.au at:
http://entertainment.news.com.au/story/0,10221,16537316-22809,00.html


6. Joe Henderson's Running Commentary - See How You Run:
How do you run? This isn't a question of how far or how fast, or of what types
of training and racing you do, or of where and when
you run. This question asks about the physical act of running. How do you look
compared to other runners? Is your running form
efficient or wasteful, safe or risky?
Most runners don't know the answer because they never clearly see themselves in
action. At most they catch fleeting, fuzzy glimpses
reflected in store windows, or they see still photos taken late in races (often
with an awkward twist while stopping time on their
wristwatch). Very few runners ever self-analyze their form from a videotape or,
better yet, submit to an expert's critique.
Before looking closely at yourself running, and seeing how you can look and feel
better, you need to hear a few facts about form.
For instance:
-- Form is largely predetermined. Thank or blame your parents for the genes and
the early training given. Running started in your
second year, and how you've learned to move after decades of practice isn't
likely to change quickly or dramatically. At most you'll
smooth some rough edges.
-- Form is as individual as a fingerprint. While you might not know how YOU look
while running, you can identify runner friends from
a distance. Think about a runner a quarter-mile away, backlit by the sun. Long
before you can see a face, you know who's coming by
how he or she moves. If there were one "right" way to run, everyone would run
alike. "Right" covers a wide range of possibilities.
-- Form follows function. Erase most of your mental pictures of athletes in
action. Runners seen on television usually are sprinting
or nearly so. They run up on the toes, with powerful arm action, long strides,
high knee-lift and back-kick. This is the exact
opposite of how to run at half their pace or less. The slower you go, the less
you can look like a sprinter.
-- Form scores no points in competitive running. If it did, several
world-beaters would been non-starters. One of the greatest
Olympic heroes of the 20th century, Emil Zatopek, wasn't pretty to watch. His
head lolled and his face grimaced, but he got where he
was going faster than anyone else in his era. That's the point in this sport: to
move well.
In the tips that follow (coming in RC 589), we ignore the benign individual
quirks. We focus instead on identifying correctable
faults in running form. Fixing them might not make you a better-looking runner,
but it could help you run better.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/527.html


7. Cardiac Benefits of Sport:
When asked about his personal recipe for old age, Winston Churchill used to
answer: “First of all: No sports.” While being a
visionary figure in world politics researchers in cardiovascular exercise
science today would unanimously reply to his medical
hypothesis: “Sorry, you are wrong.”
large number of long-term observational studies clearly documented that
increased levels of average daily physical activity were
correlated to a reduced rate of coronary heart disease and reduced cardiac and
all-cause mortality. Moderately active persons were
30-40% less likely to die from heart disease as compared to the inactive “couch
potato.” Despite this solid epidemiologic evidence,
the proportion of people who do not engage in sports at all is ever increasing:
About two thirds of all Americans, for example, do
not participate in regular leisure-time physical activity. This lack of sports
is closely related to the epidemic of other risk
factors for future heart attacks: Obesity, diabetes, high blood pressure, and
elevated cholesterol levels. Together, these
inactivity-related diseases cost about US$76 billion per year to treat in the
US.
But physical activity is not only beneficial in healthy people to prevent
cardiovascular diseases. Also patients with stable
coronary artery disease can extend their life-expectancy by engaging in sports:
A recent meta-analysis revealed a significant 27%
reduction of total mortality among training patients and a significant 31%
reduction in cardiac mortality. Even when compared to
sophisticate interventional procedures, exercise training is surprisingly
effective in improving the patient's well-being. In a
recent study which randomized patients with coronary 1- or 2-vessel disease to
either the standard interventional treatment or to
regular exercise training, we found a higher event-free survival in the training
group and a similar improvement of cardiac
symptoms. This finding confirms again that there is no cardiac gain without the
pain of changing your inactive lifestyle.
But how does such a non-specific intervention as exercise training achieve these
impressive results? Atherosclerosis - the chronic
disease process finally leading to coronary narrowings and heart attacks -
begins as a vascular malfunction before plaques develop.
More...from i-Newswire at:
http://i-newswire.com/pr46004.html


8. The Longest Run Ever:
Well, I just walked in the door from the longest run I've ever done in my life.
I'm sitting here eating my recovery food trying to
stay awake and write this. I knew it had to be done before the next day as you
lose so many details of a ride or run overnight. Two
weeks ago I ran three hours straight, the longest run ever in training and the
longest I've done on since Ironman Hawaii last
October (3:43). So last week my three and a half hour jaunt didn't seem too
spectacular because I'd done that time in a race before.
A mere four hours ago tonight I started out on the longest run ever. Did I
mention I've never run this far before?
Now, for some of you who read this you may think, "Four hours isn't that long
you %@#! puss". Indeed, a lot of people complete a
marathon in five, six, or seven hours. All the credit in the world to them. I've
always said that everything is relative. If I do a
half-marathon race, my mom jokes that it's just a short little trip in the park
for me. Har, har. Well, the relativity part is that
if you're someone who can be at their anaerobic threshold and do 9 minute miles,
I'm feeling the same pain at 6 minute or less
miles. Therefore, if people are training for a six hour marathon, their longest
run may be four to five hours long. That would
equate to me doing a three hour marathon and my longest run usually about 2:20
or so. So to me, four hours is incredibly and
painfully long. Just didn't want to sound like I was whining too much - even if
I am.
More...from Bauer tri News at:
http://www.bauertrinews.com/storyPostShower.faces.66.id


9. 5 things everyone should know about food additives:
Gone are the diet-related goiter, rickets, beriberi, pellagra and even some
birth defects that plagued the population until well
after World War I, thanks in large part to fortified and enriched food.
Fortified salt, bread, milk, juice and cereal have eliminated most nutritional
diseases -- except for obesity, of course.
Restoring and adding vitamins and minerals to some of the most common and widely
available foods have made it easy for most
consumers to get all the nutrition they need, and then some.
Ah, there's the rub.
If one cup of orange juice fortified with vitamin D, calcium and now plant
sterols (to lower cholesterol) is good for you, three a
day must be even better.
Not so, say nutritionists, sticking to their strategy of promoting good
nutrition through variety, moderation and balance in food
choices.
As more and more foods with additives appear on local grocery store shelves,
including calcium-fortified soft drinks and all kinds
of products with plant sterols, we ask nutrition experts five burning questions
about these wonder foods -- and whether they're
always really so wonderful for us.
More...from the Star-Telegram at:
http://www.dfw.com/mld/dfw/living/health/12610719.htm


10. From Runner's World"
* Coach's Corner
"In many races, especially longer ones, you'll go through microcycles of feeling
good and feeling not so good. If you start to feel
tired or just generally crummy, wait it out. After a while you'll cycle into
feeling better. By remaining calm and mentally strong,
you'll increase the likelihood of recovering physically during the race." -Dagny
Scott Barrios
* Injury Prevention
It's a mistake to stretch a muscle to its limits when it feels tight or
fatigued. Stretching can actually cause injuries if done the
wrong way (bouncing or pushing too far). If your running muscles are tight from
exercise try massage, walking, or a shortening of
stride length before stretching.
* Performance Nutrition
Eat yogurt every day if possible, and be sure to buy the kind that contains live
and active cultures. Research suggests that eating
2 cups of live-and-active-culture yogurt each day boosts your body's production
of gamma-interferon, a substance that is crucial to
your immune system.
* Words That Inspire:
"Fear is the strongest driving-force in competition. Not fear of one's opponent,
but of the skill and high standard which he
represents; fear too, of not acquitting oneself well. In the achievement of
greater performances, of beating formidable rivals, the
athlete defeats fear and conquers himself." -Franz Stampfl, Stampfl on Running
* Editor's Advice:
"If there is one overarching principle of endurance-building, it's gradual
adaptation. That is, be consistent, be patient, and build
up slowly. This principle applies to all circumstances and all runners."
-Amby Burfoot, RW executive editor
* Training Talk:
"If you haven't gotten to know the folks at your local specialty running store,
take a field trip sometime soon. Bring in your
running shoes and talk to the folks there about your marathoning plans and
training. Tell them about any aches, pains, or discomfort
along the way. Chances are that someone at the store will set you up with a
piece of equipment that will make your training go so
much easier."
-From Marathoning for Mortals by John Bingham


11. Dunked: A fix on Fat:
Finding Out Your Body Fat Percentage, and Other Scary Tales.
"Okay, time for a dunking," Zeb Kendrick announced.
After parading around skittishly in my skimpy, bun-hugging Speedo bathing suit,
I was ready to plop my 5'9", 155-pound body into a
hydrostatic pool at the Temple University biokinetics laboratory in
Philadelphia. I'd come to find out my body fat measurement and
consult with Kendrick, director of the lab, who advised people on staying
healthfully trim.
I was 52 years old and, I felt, in decent shape. But over the years, I'd
continually downsized my exercise intensity, from
high-performance racing to easy-does-it recreation. Though I still worked out
daily, I could not be sure if I was burning enough
calories, and was worried that the jelly roll growing around my waist suggested
a health concern.
For hydrostatic support, I brought along my swimming buddy Harry. Big mistake.
Harry, 55, has the waist of a runway model. When we
go out for lunch after a workout, Harry nibbles on a plain bagel (hold the cream
cheese) while I gobble a tuna sandwich (plenty of
mayo). "What are you so nervous about?" Harry asked me. Oh, nothing. I'm just
standing around practically naked waiting for my love
handles to be appraised.
Out of vanity, I had not eaten that morning. I'd given Harry a Powerbar to have
ready for me after the test. He held it in view like
a reward for a lab rat. I really had to perform.
It had been 20 years since I'd had my fat measured, and then I was burning
plenty of calories running marathons. Now, jogging a few
miles here and there while also doing bicycling and swimming, I wanted to
undergo the most accurate measurement possible:
hydrostatic weighing.
"The gold standard," Kendrick called it.
More...from Marc Bloom at:
http://www.theharrier.com/marcbloomrunning/trn/dunked.php


12. A lube job for the weekend warrior:
Warming up before working out lubricates joints and prevents injuries. It's
especially important for those older than 40.
You've heard it for years, from your PE teacher of yore to your personal trainer
of today: Warm up before you start strenuous
exercise.
"Absolutely," you mutter, confident that this advice applies to other people,
like those who are not as busy as you, or who are in
even worse shape.
Well, the older you get, the more important it is to warm up before you shift
your body into second gear and beyond.
Warming up properly can spare you from injury that could put you back in front
of the TV for several weeks or more.
By warming up, "you are essentially giving yourself a lube job," said Cedric X.
Bryant, chief exercise physiologist for the American
Council on Exercise.
By gradually boosting your body temperature, you increase the elasticity of
muscle and connective tissues, including ligaments,
tendons and cartilage.
Challenging cold muscles and other tissues too quickly with strenuous exercise
could result in pulls, strains and sprains.
And starting an exercise session with gentle movements activates the fluids in
your joints, thereby reducing friction — and cutting
down wear — in those ever-important hinges.
Warming up also gives your cardiovascular system time to push blood into your
extremities, bringing oxygen and other vital
nourishment to your muscles. Plus, it helps your heart adjust before the more
strenuous workout begins, said Bryant.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-warmup12sep12,1,3225359.sto\
ry?coll=la-health-fitness-news


13. Soy May Help Post-Menopausal Bones:
Women who eat the most soy foods have the fewest bone fractures after menopause.
That's the word from a study of 24,403 postmenopausal Chinese women. Within 10
years of menopause, the 20 percent who ate the most
soy foods reported half as many fractures as the 20 percent who ate the least
soy.
Soy protected against fracture at every level of consumption over 5 grams a day.
But those who ate more than 13 grams of soy a day —
getting more than 60 milligrams of soy isoflavones a day — got the most benefit.
Soy protected against bone loss but did not appear to strengthen weak bones,
says researcher Xiao-Ou Shu, MD, PhD, MPH, professor of
medicine at Nashville's Vanderbilt-Ingram Cancer Center. Shu and her colleagues
report the findings in the Sept. 12 issue of
Archives of Internal Medicine.
"We saw the protective effect of soy was much better for women who just had
menopause, within 10 years," Shu tells WebMD.
"Afterward, soy is still protective, but it not as much as in the recently
menopausal women."
More...from Fox News at:
http://www.foxnews.com/story/0,2933,169267,00.html


14. Q and A with Chris Carmichael:
Q: I have been an athlete my entire life-exclusively stop and go sports like
basketball and soccer. Now that I'm 35 I want to become
a distance runner and triathlete. I am in good shape and can still do anaerobic
activities for hours but I can't run! It drives me
nuts. I see overweight people running five miles and I can barely run one. Is it
possible to re-train my body and lungs to be a
distance athlete?
— Rachel
Bristol, Rhode Island
A: For good or bad, genetics can play a significant role in determining the
sports we excel in. As children, we (hopefully) get a
chance to try out a lot of different activities. For most of us, the ones that
we end up spending more time with and enjoying are
the ones that we tend to be better at. In your case, because you have been a
sprint-type athlete for over three decades, it is
likely you have selected those sports, consciously or unconsciously, because you
have a genetic predisposition to them. Your success
in high-power, intermittent-intensity sports may be due, in part, to the
distribution of fast and slow muscle fibers in your body.
Type II fibers ("fast-twitch") are the ones that enable us to sprint; they're
very powerful, but can't use oxygen very well for
long-lasting activities. Type I fibers ("slow-twitch") aren't as powerful, so
they aren't very useful for short bursts of energy,
but they have a great capacity for utilizing oxygen for endurance activities.
Everyone has a mixture of both types of fibers, but people have varying balances
of "fast-twitch" and "slow-twitch" fibers. In your
case, if you are predominantly "fast-twitch," endurance activities such as
middle- or long-distance running and swimming may not
come as easily as they would to another individual with a lot more "slow-twitch"
fibers. You can't really change the percentage of
fiber types you were born with, which is one of the reasons why it is often said
that "elite athletes are born and not made."
This does not mean, however, that you can't train yourself to compete in aerobic
sports, such as triathlon. Your saving grace will
be the Type IIb muscle fiber. These fibers are "fast-twitch" fibers that have
the ability to increase their capacity for aerobic
work. As you continue training as an endurance athlete, these fibers will
progressively adapt to provide more power aerobically.
For most of us who aren't elite athletes, we can compete successfully no matter
what kind of fibers we have. In your case, you may
be having trouble right now with your running simply because your body isn't
used to that kind of activity. As with anything, you
need to start out gradually and give your body time to adapt to the demands of
your new sports. Be patient. Remember that it took
you time to gain the fitness and learn the skills necessary to compete in
basketball and soccer; it's the same with running,
swimming, and cycling.
From Outside Magazine at:
http://outside.away.com


15. Cycling Cadence and Pedaling Economy:
Lance Armstrong’s miraculous comeback from cancer and his domination in both the
time trials and the mountains of the Tour de France
have inspired many cyclists to imitate his extreme high-cadence style. The world
watched Jan Ulrich appear to struggle up the climbs
at 80 rpm while Lance rode away from him at 110 rpm. Many people wondered, “Why
doesn’t Ulrich just shift to a smaller gear and spin
faster?” Hasn’t Lance proven to the world that very high cadences are better?
The answer is no. Lance rode away from Ulrich because he produced more watts per
pound of bodyweight – because he is a stronger
cyclist - not because he has discovered a secret that Ulrich doesn’t know.
Should you mimic Lance’s high cadence? Maybe … I can’t
tell you that, but I will give you some information that will help you figure it
out for yourself.
When you pedal a bicycle, your muscular system produces power to propel the
bicycle and your cardiovascular system delivers oxygen,
fuels the muscles, and removes waste products such as lactic acid. Selecting
your optimal cadence is a matter of keeping these two
systems in balance. The optimal balance is different for each person.
More...from TriFuel at:
http://www.trifuel.com/triathlon/bike/cycling-cadence-and-pedaling-economy-00104\
8.php


16. The Runner's Heart:
Sorting Out Running's Risks and Benefits for the Heart.
Jim Fixx was a consummate runner. He relished the invigoration of exertion. He
exulted in the ways his body was transformed by
athletics. His book, The Complete Book of Running, helped shape the running boom
of the 1970s. With wholehearted conviction in the
benefits of physical fitness, he preached the gospel of exercise.
On July 20, 1984, on his routine 10 mile run, Fixx suffered a fatal heart
attack. He died at the age of 52. The cruel irony of his
premature death was inescapable. The writer who had popularized the benefits of
cardiovascular fitness became better known for the
story of his demise.
Moreover, his death was not unique. Stories recur in the news about runners who
suffer heart attacks during a race or a routine jog.
Tremendous publicity surrounds the deaths of young athletes like Hank Gathers
and Reggie Lewis, basketball stars at the apex of
physical fitness who died suddenly while exercising. Health clubs and fitness
programs post an ominous disclaimer that individuals
who have been less active in the past should see a physician before beginning a
new exercise program.
The potential hazards of exercise stand in stark contrast to the widely touted
cardiovascular benefits. Indeed, the evidence is vast
and incontrovertible that exercise improves cholesterol levels, decreases blood
pressure, and decreases the risk of dying from a
heart attack. Encouragement to exercise has become a mantra in the offices of
physicians. Reports from the Surgeon General and
guidelines from the Centers for Disease Control promote physical fitness,
largely because of the cardiovascular benefits.
The effects of exercise on the risk of heart attacks are paradoxical and have
led to many misunderstandings.
More...from Running Times at:
http://www.runningtimes.com/issues/03sept/heart.htm


17. The perfect runner: Improve your form:
Do you know how to run? This isn't a trick question. It's vital for successful
running to understand both the physiology of running
(how our heart, lungs and muscles work) and the biomechanics of running. If you
picked the right parents you may be lucky enough to
be a genetically talented runner.
Most people who run never think about the movement of their bodies. They go
through the motions as if by rote, disassociating the
sport from the task at hand. But runners need skills training, just like a
tennis player needs to learn how to hold the racket.
Assessing your body in motion and correcting faulty biomechanics with technique
and strengthening exercises will ultimately allow us
to "play" our sport to the best of our ability. Here's how.
Body alignment
Because the running motion is a series of changing postures using ballistic
motions, the tendency is to displace the center of
gravity (the point under your navel) by running in a vertical hopping style
instead of the preferred forward-leaning position.
Creating one smooth line from head to toe with a 10-degree lean from the ankles
(not the waist), will allow for a controlled falling
movement. The smoother the motion, the less energy expended to cover a given
distance.
Slower runners tend to use a hopping motion due to the foot hitting the ground
in front of their body rather than under it. When
this happens, a braking action takes place, which can cause the dreaded shin
splints.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12224&sidebar=13&category=running


18. 15 Essential Tips for Fitness, Vitality, and Feeling Better:
You Can Gain Without Pain You Can Gain Without Pain.
Brett J. Hayes is a dynamic and entertaining speaker and coach, who for over
twenty years has helped gold medalists, champions and
weekend warriors maintain and develop their vitality. Brett publishes a FREE
no-holds-barred, health newsletter at
www.vitalityplusaustralia.com.au that “tells it like it is”.
He is the author of the internationally recognised manual, “Tri-Breath: A Guide
for walkers and Runners to Vitality, Health and
Balance”, and “Sexual Health for Older Men”.

Part Two and Three of a Fifteen Part Series.
© 2005 Vitality Plus Australia Pty Ltd – All Rights Reserved
You Can Gain Without Pain You Can Gain Without Pain
2. If your goal is fat-loss, then your cardiovascular exercise should be low
intensity.
Your heart rate during cardio exercise should not exceed 50% to 70% of your
maximum heart rate. The simple formula for calculating
your 100% maximum heart rate is 220 minus your age. If the intensity of your
exercise increases your heart rate beyond 70% (which
can occur very easily if you are in poor shape), you start shifting from using
body fat as your energy source, to relying on glucose
metabolism.
REMEMBER, RULE NUMBER ONE...
Do Not Walk, Run or Exercise Beyond your Breath
3. Always, always, always stretch.
Stretching improves blood flow, …and the truth is…Blood is Life. Flexibility,
muscle recovery, muscle growth and a host of other
things are the added bonuses of stretching. Additionally, stretching can
prevent injury, help the body make the transition into
sleep easier, the quality of your rest time better and improve your performance
in all of your living activities.
Focus on your breath when you stretch, and breathe into your postures! Bouncing
as you stretch is not advisable! Many a minor
hindrance has been transformed into an injury because of bouncing. Vitality Plus
Australia’s fitness coaches can help direct you to
the optimum benefits that can be received with proper execution and timing of
your stretches. Yet be conscious not to stretch cold
muscles. If you are cold, prepare yourself by enjoying a warm bath or shower
before hand.


19. Coach’s Tales with Cliff English: Taking your taper seriously:
The taper is one of life’s great mysteries. At this point of the season you’ve
likely had the opportunity to implement a number of
different tapering strategies depending upon your fitness and the length and
importance of the race. As a result, you probably have
a pretty good idea of what works for you as you head into your final key race of
the year, whether an XTERRA championship, local
sprint race or late-season Ironman.
Tapering is not an exact science, and the most important components are
individualization and flexibility. Still, here are a few
important points to consider when planning a taper.
1) Finding the right taper for you will take trial and error. Choose a taper
strategy, implement it and then evaluate it and refine
it.
2) Prioritize your taper. With very few races left in the season and IM Hawaii
or age-group worlds just around the corner, your
final A-priority race may be almost here almost here. Think about what you have
learned about yourself this season as you prepare
for you final race.
More...from Triathlete Magazine at:
http://www.triathletemag.com/story.cfm?story_id=10877&publicationID=92&pageID=17\
05


20. The Aristocracy of Cardio:
Science has linked aerobic exercise to improved brainpower, and wildly
successful men--from W. Bush to P. Diddy--engage in intense
cardio workouts. Why dont you?
More than a gut buster
I can make you smarter in 30 minutes. Not the kind of smart that's acquired
through learning something new, like small-engine repair
or quadratic equations. I'm talking about improving your brain from the inside
out, the kind of smart that leads to faster and more
accurate decision making, yields greater productivity, and inspires innovation.
If you want to be calculating about it, it's the
kind of smart that makes you money. And all you'll need to invest is a half
hour, three or four hundred calories, and 80 bucks for a
decent pair of running shoes.
For years, aerobic exercise has been touted for its many health benefits; it's
no leap to suggest that it can reduce your risk of
nearly every known disease. And this is especially true concerning heart health.
But the effect of cardio reaches far beyond lipid
profiles and blood-pressure readings. In fact, it may do as much for your brain
as it does for your ticker; maybe more.
Richard Haig believes it. When he retired early from his position as president
of one of the largest security firms on the East
Coast, Haig was financially set for life. At 38, he focused on getting his
handicap down to 10, but found that he was crushingly
bored. So he took up a new challenge: cardio. What started as a daily 2-mile
walk became an ultraendurance lifestyle within a
year--he once ran 63 miles nonstop in a charity race. Sure, his fitness level
improved, but what he really noticed was that his
brain was overflowing. That's when he went back to work.
More...from Men's Health Magazine at:
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&categor\
y=cardio.activities&conitem=00730a4de3626010VgnVCM20
0000cee793cd____
[Multi-line URL]


21. From Running Research News:
Hi Everyone,
You have probably been wondering what happened to your Weekly Updates. Not to
worry - the Running Research News Weekly Update is
still alive and kicking; it has simply been on a much-needed summer furlough.
You will receive your next Update very shortly, with
some very timely information about training.
In the meantime, we are inviting you to visit our brand-new web site (please go
to either http://www.rrnews.com or
http://www.runningresearchnews.com).
We have totally transformed the site in order to make it easier for you to get
the most-current and most-productive information
about training, sports nutrition, and injury prevention. Whether you are a
runner, cyclist, swimmer, or simply an exerciser who
wants to lose weight, we believe the site and its associated publications and
products will become your most-trusted and
most-often-used sources of information about training, proper eating, and
body-composition improvement.
We look forward to getting your feedback on the new site. All of your
suggestions and comments are always welcome, and we are very
excited about serving you in the years ahead.
Very kindest regards,
Owen Anderson, Editor
E-Mail: mailto: owen@...

22. Digest Briefs:
* Health Tip: Treating Shin Splints
(HealthDay News) -- Shin splints are usually caused by inflammation or injury to
the shin muscles. The predominant symptom is a
sharp, searing type of pain along the bone of your lower leg.
The Calgary Health Region of Canada offers these self-care tips:
Rest the affected leg as much as possible.
Substitute non-weight bearing exercises, such as swimming, for your usual
workout until the pain has gone.
Do daily calf muscle and Achilles tendon stretches but avoid stretching the shin
muscles.
Apply ice to the inflamed area.
Wrap your lower leg with a tensor bandage to provide support.
Elevate the lower leg above the level of your heart as often as possible.
The pain from shin splints can last from several days to a week, but may become
chronic if you don't allow enough time for your leg
to heal.
-- Felicity Stone



THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites*

September 17, 2005:
Desaru Pengerang Int'l Triathlon 2005 - Malaysia
http://www.triathlonmalaysia.com/v3/events.php?m=details&id=1

Great Barrier Breaker 5K - Ottawa, ON
http://www.zone3sports.com/barrierbreaker.htm

Iron Girl Bloomington Women's Duathlon - Bloomington, MN
http://www.irongirl.com/bloomington/index-bloom.html

London Duathlon - London, UK
http://www.thelondonduathlon.com

2005 OSIM ITU Beijing World Cup - China
http://www.triathlon.org

United States Air Force Marathon - Wright Patterson AFB, OH
http://afmarathon.wpafb.af.mil

September 18, 2005:

The Dannon / Daily Herald Naperville 8K - IL
http://www.runnaperville.com

Jefferson Hospital Philadelphia Distance Run - Philadelphia, PA
http://www.runphilly.com/

Maui Marathon/Half Marathon / 5K - Kaanapali, HI
http://www.mauimarathon.com

September 21-25, 2005:
World Duathlon Championships - Newcastle, AUS
http://www.worldduathlon2005.com

September 24, 2005:
Scotiabank Toronto Waterfront Marathon - ON
http://www.torontowaterfrontmarathon.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

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
site at http://groups.yahoo.com/group/RunnersWeb/join, sign in and update your
changes.
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
Runner's Web Online Store
http://store.runnersweb.com

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The TRACK PROFILE Reader 2004, an in-depth review of the 2003 season by Bob
Ramsak, is now available. Selected from hundreds of
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How To Run And Enjoy The Marathon By James Raia:
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**END...OF DIGEST...**