A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
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THIS WEEK:
Winter has arrived in Ottawa! At long last, however, Ottawa has an indoor track
- a 400M one under a bubble. As far as I know this
is the only 400M indoor track in North America.

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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:
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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
which has recently been re-launched. He has agreed to carry on with his Question
and Answer feature and to allow us to publish his
weekly column from his Newsletter.

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 archive columns from Running Research News
at:
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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:
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* Peak Performance Online
"Peak Performance is a subscription-only newsletter for athletes, featuring the
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swimming, and each issue is packed full of exclusive
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* Peak Running Performance
Peak Running Is The Nation's Most Advanced Running Newsletter. Rated as the #1
Running Publication by Road Runner Sports (Worlds
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Delivering world class running advice are some of
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Scott Tinley (2 Time Ironman Champ) Steve Scott (3
Time Olympian) and many more. This bi-monthly newsletter has been around for
over 13 years, and in the past two it has been awarded
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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 WEEK'S PERSONAL POSTINGS/RELEASES:

We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: Is "Anaerobic Exercise" a Myth?
2. Science of Sport: Why King Saul Set So Few PRs In His Later Years
3. Sportsmedicine: Study From National Institutes of Health Supports Use of
Glucosamine and Chondroitin, as Found in Move Free(R)
Joint Care Products, to Treat Moderate to Severe Pain
4. Joe Henderson's Running Commentary - Getting Fast Faster
5. Low carb diets 'cut heart energy'
Scientists have found high fat, low carbohydrate diets can reduce energy to the
heart.
6. Interview: The running man
7. Mixed messages on exercise, back pain
8. Running on empty:
Chris Legh came within meters of winning an Ironman race only to collapse from
dehydration -- and he courted death in the process.
9. From Runner's World
10. A Triathlete's Off-season Injury Prevention Program
11. Live Talk: Improving the Brain
Dr. Daniel Amen joined us for a Live Talk on what he's learned about the brain
and simple steps you can take to improve yours.
12. Cycling: Winter Time Constraints Favor The Bike Over The Gym
13. Energy bars make you feel energetic: True or false?
14. Decaf coffee linked to heart risk
Drinking decaffeinated coffee could increase the risk of heart disease, a study
has suggested.
15. The Shatter-Proof Skeleton
Want an unbreakable superstructure? Building tough bones can be as easy as
grabbing your skis and charging bumps all day long.
16. Bare Foot Running - Part One
17. Implications of Gear Selection for Running Off the Bike
18. Women and Cycling - What makes women different to men ?
19. Lactate - Good, Bad or Just Misunderstood
20. Fewer Carbs Boost DASH Diet's Heart Benefits
Replacing carbohydrates with protein or monosaturated fats checked blood
pressure.
21. Fit for life: Pregnancy and fitness
22. Gaining The Winter Running Edge
23. The Diet Detective: Are you wasting your time in the gym?
24. Heart Rate Monitoring and the Ironman
25. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"On which of the continents have you run?"

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:
A number of charity "runners" were found to have taken some shortcuts in the
Marine Corps Marathon. What would be a suitable
punishment?
* The runners should be banned from future MCMs
* The runners should be banned from all running events
* The association should be banned from future MCMs
* The association should be banned from all running events
* They have suffered enough embarrassment
The results at publication time were:
Answers Votes Percent
1. The runners should be banned from future MCMs 15 19%
2. The runners should be banned from all running events 10 12%
3. The association should be banned from future MCMs 14 17%
4. The association should be banned from all running events 35 43%
5. They have suffered enough embarrassment 7 9%
Total Votes: 81

FIVE STAR SITE OF THE WEEK: Momentum Sports.
"Welcome to Momentum Sports
We aim to give you everything you need to know about running and track
athletics, from online personalised coaching to news and
from speed and strength tips to where to train and compete. All runners are
catered for from sprinters to marathon runners. "
Check out the site at:
http://www.momentumsports.co.uk/

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.

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


BOOK OF THE WEEK: The Triathlete's Guide to Off-Season Training
by Karen Buxton
The Off-Season is an important time for recovery and planning, working on your
weaknesses and indulging in other sports. This guide
helps you map a winter training program to refresh your body and mind, and build
strength and endurance.
*Clearly defined goals and a step-by-step plan to meet them
*Core strengthening exercises using Swiss and medicine balls
*Increased flexibility through yoga
*Drills to improve swim, bike and run performance
*Indoor and outdoor alternatives to improve cardiovascular conditioning.
Off-season training is an opportunity to find new ways to integrate a variety of
conditioning techniques into your workout regimen,
renewing your ambition and strength for the year ahead.
"Ask multisport coaches what the most important part of the training year is and
most will say winter. Why is this? Winter is when
the athlete establishes the base of fitness that will ultimately determine race
fitness later in the season."
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1931382514/runnersweb/103-6780542-8066212

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: Is "Anaerobic Exercise" a Myth?
From B.O.S.S. Fitness
For many years and even to the present day, the exercise science and textbooks
classify exercise as being one of two types: aerobic
or anaerobic. This classification refers to the metabolic energy systems
required to perform either extended duration/low intensity
exercise (aerobic) or short duration/high intensity exercise (anaerobic).
Aerobic literally means "with oxygen" and anaerobic means
"without oxygen". This article provides some very basic information on anaerobic
exercise and argues the very real possibility that
this form of exercise according to the given definition, simply does not exist.
Different Energy Requirements - Different Energy Systems
During low intensity exercise such as walking, a large majority of the required
energy comes from the use of fat as a fuel. Oxygen
is required to convert fat into energy and is therefore called aerobic
metabolism and the exercise it supports, aerobic exercise.
This process of generating energy however is very slow and cannot generate
energy quickly enough for higher intensity exercise such
as running and sprinting. A different type of energy system is required for high
intensity exercise - one that relies more heavily
on the use of carbohydrate. This energy system is able to generate energy much
quicker and does not require the need for oxygen.
Thus exercise scientists have named this energy system the anaerobic energy
system and the exercise it fuels, anaerobic exercise. It
is important for the reader to note that energy systems work on an intensity
continuum, that is at any given exercise intensity, a
certain percentage of the energy yield will come from fat metabolism and a
certain percent will come from carbohydrates. For
anaerobic metabolism system to work at a high speed however requires the
formation of a substance called lactate or lactic acid.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20051117_BOSS_Anaerobic.html


2. Science of Sport: Why King Saul Set So Few PRs In His Later Years:
By Owen Anderson, Ph. D. (Copyright C 2004-2005)
As 2005 gradually comes to a close, many runners are contemplating the events of
the year - and beginning to make plans for
improving their running in 2006. It is only natural for a fair number of runners
to entertain the idea of working with a training
partner in the months ahead - as part of a serious effort to upgrade workout
quality.
Scientific research has been fairly kind to this notion. Basically, exercise
physiologists have been able to show that working with
a good training partner can make challenging workouts feel easier - and thus
more sustainable, compared with tackling the same
exertions solo. This, of course, is only true if the partner is "positive" in
her/his approach to the training (and has the fitness
necessary to pull the sessions off); a negative co-exerciser can make demanding
workouts much-more difficult to handle.
Anecdotally, many runners report that the quality of their workouts soars when
they begin conducting one or two training sessions
each week with other runners, instead of staying single. This seems to be
particularly true when the chosen partners are slightly
fitter than the individuals who have "adopted" them.
Strangely enough, one of the biggest problems associated with such arrangements
can occur when a runner is transformed by the
with-partner training and runs an over-the-top race. The trouble can come when a
runner believes that he/she is dependent on the
partnered workouts to perform at the new, loftier level.
In the Old Testament and Torah, we learn that Saul was an ordinary man, a runner
who was too slow to chase down mules which had gone
astray in the fields. When he met the great judge and prophet, Samuel, however,
he was transformed by their interaction and
eventually became a kind, just, and generous king.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20051116_RRN_PRs.html


3. Sportsmedicine: Study From National Institutes of Health Supports Use of
Glucosamine and Chondroitin, as Found in Move Free(R)
Joint Care Products, to Treat Moderate to Severe Pain:
The natural supplements industry received significant news today when the
National Institutes of Health (NIH) released the results
of its highly anticipated Glucosamine/Chondroitin Arthritis Intervention Trial
(GAIT) involving the use of the nutrients glucosamine
and/or chondroitin by individuals experiencing pain from osteoarthritis.
Presented at the American College of Rheumatology (ACR)
Annual Scientific Meeting in San Diego, the study demonstrates strong support
for the use of a combination of glucosamine and
chondroitin by osteoarthritis patients to relieve moderate to severe pain.
"As a pioneer in the glucosamine/chondroitin category, we are thrilled with the
results of this large-scale study," said Dr. Luke R.
Bucci, vice president of research at Schiff Nutrition International. "The
findings further support the growing scientific literature
demonstrating the benefits of natural supplements such as glucosamine and
chondroitin in promoting joint health -- and that's great
news for those who suffer from osteoarthritis."
The five-year study, sponsored by the NIH, assessed the effectiveness and safety
of glucosamine and chondroitin -- either used alone
or combined. The study concluded that a combination of glucosamine and
chondroitin was proven to be even more effective than
prescription pain medication in treating moderate to severe knee pain due to
osteoarthritis. These findings were mirrored by the
results from a second study, the European-based Glucosamine Unum in Die Efficacy
(GUIDE) Trial, which was also presented at the
ACR's Annual Scientific Meeting. The results of the GUIDE Trial concluded that
glucosamine sulfate (1,500 mg/day) was more effective
than acetaminophen (3,000 mg/day) on various pain and mobility indices of
osteoarthritis.
Healthy cartilage -- the smooth, elastic padding that covers the ends of bones
-- absorbs energy from the shock of physical
movement, and allows bones to glide over one another. Osteoarthritis occurs when
cartilage wears away due to natural aging, sports
injuries or repetitive motion -- allowing bones to rub together, causing pain,
swelling and loss of motion in the joint.
Osteoarthritis affects more than 21 million Americans.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20051115_Glucosamine.html


4. Joe Henderson's Running Commentary - Getting Fast Faster:
The quickest way to get faster is to race. Racedays are magic. The shared
excitement, along with the fear factor, take you places
where you couldn't go alone. The racing effect can reward you a dozen or more
seconds in a single mile, which add up to a minute or
more in a 10K.
That's what can happen on a single day. But the effect is even more magical when
you string together a series of races that
supplement or even replace speed training.
The best training FOR racing IS racing. That was one of my earliest lessons in
running. I learned it in my first season as a runner,
before knowing any of the complexities and "necessities" of modern training.
My first coach, Dean Roe, admitted that he didn't know the finer points of
running training. But he knew very well the mindset of
young runners, who run to compete.
Mr. Roe was mainly a football/basketball coach who trained his runners as he did
his team athletes. Between "games," we scrimmaged.
That is to say, we either ran real races or simulated ones among ourselves.
At the start I was a half-miler, for the simple reason that every runner on the
team was a half-miler. We did little else but race
that distance several times a week, and my time improved by 25 seconds and
landed me in the state meet as a freshman.
Mr. Roe had moved on to another school by my senior year. But he'd left his
lessons with me.
I was a miler by then, and early that season the state's best miler beat me by a
full straightaway. Shocked at my slowness and
sluggishness, I took a crash course in speed.
Over the next few weeks I raced 10 times, usually at a half-mile. Result:
Eighteen seconds of improvement in the mile and a
10-second PR in just a month... and a win at the state meet over the boy who'd
beaten me by 100 yards the month before.
I credit this to the frequent and fast racing, with an assist from relaxed
recovery runs in between. Later I ran farther, faster,
harder on more complicated programs -- but never better in a single month than
May 1961.
Even now, two generations removed from that magical month and currently as the
most casual of racers, the races still work as
speed-builders if I give it the chance. One summer I ran a series of summer
all-comers track meets in Eugene, a mile each week for
six straight weeks. My time improved by 30 seconds.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/536.html


5. Low carb diets 'cut heart energy' :
Scientists have found high fat, low carbohydrate diets can reduce energy to the
heart.
The Oxford University team say it is unclear at this stage whether this could
have a damaging impact on health - but say more
research is needed.
Many people have lost weight quickly by following such diets - but scientists
fear they may not be good for health in the longer
term.
The new study is being presented to an American Heart Association meeting.
The Oxford team monitored 19 people over a two week period.
They found that the energy stored in the heart was reduced by an average of 16%
among those who followed a high fat, low
carbohydrate diet.
In some people the energy reduction was as much as a third.
Their hearts also became slightly 'stiffer' - not relaxing quite as well as
before the diet.
One of the participants even noticed he could not manage his daily run while on
the diet.
The changes were reversed within two weeks after returning to a normal diet.
More...from the BBC at:
http://news.bbc.co.uk/1/hi/health/4435046.stm


6. Interview: The running man:
John Keston was a member of the Royal Shakespeare Company and a voice teacher at
Minnesota's Bemidji State University. After
starting running at 55, he dominated his age groups for more than a decade and
set many age records. He once set three world records
- 10,000 metres, 3000 metres and the mile - in a single meeting. In 2001, in his
mid-70s, he was inducted into the USA Track & Field
Masters Hall of Fame. He is a US citizen but was born in the UK
Q: Have you always been a runner?
A: I was active as a child, but not an athlete. I grew up in London. My family
didn't have a car, so I would run two miles to
school, then run home for lunch and back to school. At the start of the second
world war, when I was 15, I worked in a factory that
made airplane cowlings and fuselages. I used to bicycle to work, using the
suction behind the double-decker buses to go as fast as I
could. On weekends friends and I would bicycle 80 miles on a round trip to
Brighton. Later I was in the RAF, where we got lots of
exercise. When I started training for the theatre I walked a lot because I
couldn't always afford the bus fare. When I became a
successful actor I moved around a lot and took up whatever activities were
available, such as swimming and squash. I was always
physically active because my life had a lot of stress and I had to let go of it
somehow.
Q: Yet when you were older you developed high blood pressure.
A: I went to one of those free blood-pressure clinics, and they got a pretty
high reading. I went to my own doctor, who discovered
that I also had a kidney cyst the size of a muskmelon. I was the freak of the
week. I have nothing against blood pressure
medications, and you should certainly take them if you need them. But I also
knew that exercise can lower blood pressure. Some of my
students were runners, so I started joining them. My blood pressure varies, like
everyone's, but it's now often remarkably low. For
25 years, running has been my medication.
Q: When did you decide to take it up seriously?
A: Even when I won my age group in my first race, a 10-kilometre road race when
I was 55, I never thought I'd be a world-class
runner - not even after several years of continuing to win. Then, when I was 59,
I decided to train for the Twin Cities marathon, in
Minneapolis and St Paul. By that time I was setting my sights high: I wanted to
beat Alex Ratelle, who had been the top 55 to
59-year-old in America. By the time of the race we were both 60.
Q: The Twin Cities was your first marathon. What happened?
A: Early in the race, I was running beside a younger fellow. I told him it was
my first marathon. He said I was going too fast for a
first effort, so I slowed down. I ran it in 3 hours 23 minutes. Alex had dropped
out of the race, so technically I beat him, but he
could do a lot faster than that. At the finish line I felt as though I could run
another marathon right away.
More...from the New Scientist at:
http://www.newscientist.com/channel/opinion/mg18524911.900


7. Mixed messages on exercise, back pain:
So that hurt, didn't it? Bending down to pick up this newspaper - it hurt your
lower back, right?
Hey, you've got company: Millions of Americans suffer from lower back pain. And
the back-specific exercises many people do to
relieve their agony (often following a medical or fitness professional's advice)
tend to make it worse, a new study shows.
Ah, but good news: The same study showed that general physical activity, like
walking, reduces back pain - acute, chronic and
disability-causing pain. The research also showed that exercise reduces
psychological distress.
The study - involving 681 men and women, aged 34 to 69, who sought treatment for
low-back pain - was published in the October issue
of the peer-reviewed American Journal of Public Health.
All data were self-reported, including pain (on a zero-to-10 scale, with 10
representing unbearable pain), psychological distress,
frequency and amount of physical activity, and frequency of low-back exercises.
The average pain score was seven; 77 percent of the
group said they had at least one day of restricted activity in the prior month
due to back pain, and about 47 percent reported
having had back pain for more than a year.
Participants filled out questionnaires six weeks after enrolling in the study
and again at six, 12 and 18 months.
Researchers converted exercise data for each participant into metabolic
equivalent task (MET) values. Those who exerted at least
10.5 METs per week - about the equivalent of three hours of brisk walking or
similar activity - showed the greatest reductions in
back pain and psychological distress.
More...from the Daily Camera at:
http://www.dailycamera.com/bdc/health_and_fitness/article/0,1713,BDC_2431_421340\
3,00.html


8. Running on empty:
Chris Legh came within meters of winning an Ironman race only to collapse from
dehydration -- and he courted death in the process.
IF you've ever felt as if a workout drained you to exhaustion, consider a
Gatorade ad that's been on TV recently. It shows footage
of a runner staggering into the home stretch of a race, then collapsing like an
inflatable toy pierced by a BB.
He tries to crawl to the finish line but stumbles and goes horizontal as medics
rush in to help.
It's a mix of horror and inspiration - especially when you learn that the
footage is real, shot at the 1997 Ironman Triathlon in
Kona, Hawaii. The racer, Australian Chris Legh, now 32, told us what happened
that day - or at least the parts he remembers.
"From the start I was having problems keeping fluids down. I kept chasing
[trying to drink to replace lost fluids], but puked it all
back up." After finishing the 2.4-mile swim, Legh started the 112-mile bicycling
segment about six minutes behind the leaders.
"I caught them, and there was only about four of us left," Legh said. "Imagine a
24-year-old athlete at the lead of the Ironman:
You're not going to give up."
Then came the last leg: a full marathon, 26.2 miles of running. "I thought if I
just shut my eyes and made it to the end, I'd be all
right. I came up about 50 meters too short."
Robert Murray, director of the Gatorade Sports Science Institute in Barrington,
Ill., worked with Legh on training and hydration
after the 1997 race. He said the Australian was near death when he collapsed.
"Part of his large intestine had become necrotic" - by
which he means dead - "due to dehydration."
Dehydration causes blood volume to drop and, in severe cases, the body cannot
deliver sufficient blood to all organs and muscles. To
preserve flow to the most vital organs, such as the brain, the body first ceases
delivery to less-crucial areas, such as the
intestine, Murray said.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-hydrate14nov14,1,5391513.st\
ory?coll=la-health-fitness-news


9. From Runner's World:
* Coach's Corner
Here's some incentive to strength train: On average, 1 pound of muscle burns 40
to 50 calories per day while at rest, whereas 1
pound of fat burns just 2 calories. Which means that if you gain just 1 pound of
muscle through strength training, you'll burn an
extra 350 calories a week--automatically. This comes to about 1,500 calories a
month, or 18,000 calories a year.
* Injury Prevention
Ankle Lessons: Follow a four-step sequence to relieve ankle turns: You can turn
your ankle by stepping on an uneven surface, or just
by not watching where you're going. If it's very sore and swelling, start the
RICE routine: rest, ice, compression, and elevation.
Apply ice three or four times a day for 20 minutes at a time.* Performance
Nutrition
* Performance Nutrition
Get Crabby: Studies have shown that people with asthma are often zinc-deficient.
To make sure you get enough zinc in your diet, eat
more crab, oysters, lean ground beef, lean ham, dark turkey, or chicken meat,
lentils, legumes, or Ricotta cheese.
* Words That Inspire
"When I came to New York in 1978, I was a full-time school teacher and track
runner, and determined to retire from competitive
running. But winning the New York City Marathon kept me running for another
decade." -Grete Waitz, Norwegian runner, 9-time winner
of NYC Marathon
* Editor's Advice
"Don't be ruled by your past racing history. Base your quality sessions on your
recent racing performances, not your personal
records from decades ago. Some days simply run at a good, steady effort." -Sean
Downey, RW managing editor
* Training Talk
"The harder you train, the more important it is to listen to your body and make
the necessary changes. Your body talks to you all
the time, but you don't always pay attention. Try to recognize the difference
between niggling soreness and pain. Do the same with
the general tiredness from a busy schedule versus the exhaustion that signals
overtraining."
-The Complete Book of Women's Running by Dagny Scott


10. A Triathlete's Off-season Injury Prevention Program:
The risk of injury is an ever-present aspect of triathlon training and racing,
but almost every great performance follows a long
period of relatively uninterrupted training. Though many athletes believe either
that an injury is just a normal part of training or
an unfortunate random event, the frequency of injuries may be dramatically
reduced by an off-season prevention program that develops
strength, flexibility, and elasticity in tissues that are at high risk for
injuries. Use this off-season to prepare your body fully
for the high-volume, high-intensity training that will come later in the season.
Since both running and cycling actions occur primarily in a single plane, the
tissues that act in that plane become
disproportionately strong while those that act side-to-side atrophy. Programs
developed only for performance enhancement usually
neglect tissues that act laterally, therefore increasing the risk of injury.
Strength Training
Strength training is a critical aspect of off-season preparation, affecting the
connective tissues as well as the muscles. Most
strength training programs are designed to improve performance but not to
prevent injuries. Increasing strength in muscles that are
not developed by our primary activities will maintain balance and reduce
injuries.
When performing the weight training exercises, use relatively heavy weights and
slow movements. Keep the duration of each set
between forty and sixty seconds.
Several muscles that are generally neglected in strength training programs:
Hip Abductors: The tissues along the outside of the hip and thigh are stressed
every time a runner's foot lands. Weaknesses may
cause serious injuries. Lay on your right side with legs straight and an ankle
weight on the left leg. Keeping the knee straight,
lift the leg upward (sideways) to about 30 degrees. Lower and repeat. This can
also be replicated using a cable and low pulley on a
weight machine.
More...from TriFuel.com at:
http://www.trifuel.com/triathlon/triathlon-training/a-triathletes-offseason-inju\
ry-prevention-program-001119.php


11. Live Talk: Improving the Brain:
Dr. Daniel Amen joined us for a Live Talk on what he's learned about the brain
and simple steps you can take to improve yours.
We all know that skipping sleep, smoking cigarettes and snacking on sugary foods
can be bad for our health. But clinical
neuroscientist Dr. Daniel Amen warns they can also be bad for our brain. In his
latest book, "Making a Good Brain Great" (Harmony),
Amen explains how bad eating and exercise habits, sleep deprivation and stress
can actually endanger or impede the brain's ability
to function. The good news? By making small changes-like replacing fatty foods
with lean proteins and green leafy vegetables or
finding ways to lower stress levels-you can actually make your brain perform
better. During the past 14 years, Amen has performed
sophisticated brain-imaging scans on thousands of patients to detect damage done
from drugs or disorders, and to help pinpoint
problems that can be treated not just with medication but with therapy and
lifestyle changes. Join Amen at noon E.T., Tuesday, Oct.
18, for a Live Talk on what he's learned about the brain and simple steps you
can take to improve yours.
Dr. Daniel Amen is the medical director and CEO of Amen Clinics Inc. and a
distinguished fellow of the American Psychiatric
Association. He is a brain-imaging specialist, a board certified child,
adolescent and adult psychiatrist and a clinical research
neuroscientist. Amen is also assistant clinical professor of psychiatry and
human behavior at the University of California, Irvine,
School of Medicine. Dr. Amen has published more than 20 articles in
peer-reviewed scientific journals. He also has written more
than 19 books , including the New York Times best seller "Change Your Brain,
Change Your Life," which has been published in 12
languages.
More...from MSNBC at:
http://www.msnbc.msn.com/id/9698939/site/newsweek/


12. Cycling: Winter Time Constraints Favor The Bike Over The Gym:
Originally published in Cyclesport Magazine, December 2004
Written by: Chris Carmichael
Winter is traditionally the time of year when cyclists and other summer-season
endurance athletes divide their training time between
sport-specific workouts and some form of strength training. While the benefits
of strength training for endurance athletes has been
proven time and again, you may actually be better off staying out of the gym
this winter.
In deciding whether to include gym work into your winter training program, you
have to take a look at the total amount of time you
have to devote to training during the week. Every hour you spend in the gym is
one less hour you have to spend on your bike, and if
your work and family schedules, together with limited daylight, leave you with
fewer than eight or nine training hours each week,
you're better off spending all your available time on your bike.
Strength training is effective for increasing muscular strength, improving the
integrity of connective tissues (tendons and
ligaments), increasing bone mineral density, and increasing power output. As an
endurance athlete with limited training time,
however, you have to consider whether these benefits will improve your cycling
performance more or less than spending your time on
your bike rather than in the gym.
If you have eight total hours to devote to training each week this winter, and
an effective strength training program will require
three one-hour trips to gym, you're only leaving yourself five hours a week for
riding. Divided across four workouts, your longest
rides are probably going to be two hours or less. Spreading all eight hours
across four workouts, you may be able to extend your
rides to two to three hours. Maintaining and improving aerobic conditioning
requires a steady and continuous load on your aerobic
engine, meaning your two- and three-hour rides are going to be more effective
than one-hour rides for improving your aerobic engine.

More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_CTS_20051115_Winter.html


13. Energy bars make you feel energetic: True or false?
It used to be that only athletes ate energy bars. Wrapped in shiny packages,
these portable pieces of carbohydrate fuelled
marathoners and triathletes to the finish line. But the original PowerBar,
launched in 1987, has evolved. With names like CarbZone,
Oat-Rageous, Protein2Go, Body For Life and Optimum Energy, today there's a bar
for anyone looking for an energy boost.
You'll find them in groceries, pharmacies, health-food stores, sporting-goods
outlets, corner stores, even gas stations. Packages
boast energy bars that are high protein, low carb, tailored for women and made
for active people. Convenient, yes, but are they good
for you?
Many people think an "energy" bar will immediately make them feel energetic. Not
true. Energy bars won't boost your energy level any
better than real food. The "energy" in energy bars refers to the calories they
contain. Depending on which bar you choose, you might
be scarfing more calories than you think -- and more than you need. For example,
a Tri-O-Plex High Protein Food Bar packs 440
calories. That's a pretty high-calorie snack if you're not very active.
With the exception of protein-packed bars, most energy bars provide 200 to 250
calories -- not bad for a mid-day snack. But it's not
enough if you're swapping a meal for an energy bar. While many are fortified
with vitamins and minerals, energy bars don't have the
disease-fighting phytochemicals found in whole grains, legumes, fruit and
vegetables.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/ArticleNews/TPStory/LAC/20051116/HBECK16/\
TPHealth/?query=leslie+beck


14. Decaf coffee linked to heart risk:
Drinking decaffeinated coffee could increase the risk of heart disease, a study
has suggested.
It could lead to a rise in harmful cholesterol levels, the US National
Institutes of Health study found.
The finding comes as a Danish team reiterated that drinking eight or more cups
of coffee a day while pregnant may double the risk of
losing the baby.
They advised pregnant women to drink no more than three cups of coffee a day, in
line with existing UK advice.
'Health hazard'
The US study looked at 187 people, a third of whom drank three to six cups of
caffeinated coffee a day, while a second group drank
the same amount of decaffeinated coffee, and the rest had no coffee.
Researchers measured the level of caffeine in people's blood, as well as a
number of heart-health indicators, including blood
pressure, heart rate and cholesterol levels over the course of the three month
study.
More...from the BBC at:
http://news.bbc.co.uk/1/hi/health/4444908.stm


15. The Shatter-Proof Skeleton:
Want an unbreakable superstructure? Building tough bones can be as easy as
grabbing your skis and charging bumps all day long.
FOUR YEARS AGO, Bill Holland, a middle-aged bike builder and avid cyclist from
San Diego, thought he was in the shape of his life.
Friends told him that, with his five-foot-ten-inch, 147-pound frame, he looked
ten years younger than he really was. He ate a
balanced diet and rode an average of 150 miles a week. And he'd kept that
lifestyle up for the last 25 years.
Then, in May 2001, Holland, 48 at the time, volunteered to help a friend with
her bone-density study at San Diego State University
(SDSU). The results shocked him: He had borderline osteoporosis. "A doctor told
me that I had the heart and lungs of a 17-year-old,"
says Holland, "and the bones of a 70-year-old."
Whoa. Osteoporosis? Get Fit
Isn't that something that afflicts the elderly? Yes, but not exclusively: If you
maintain your fitness level solely through
non-impact sports like cycling and swimming, you could be at risk for waking up
at age 50 with the bones of a person 20 years older.
Despite Holland's rigorous exercise habits and healthy diet, his bones had grown
weak-and ripe for failure.
Until now, few athletes have had reason to worry about skeletal strength. They
assumed that a good diet and regular training-two of
the many requirements for bone health-would keep their bones robust forever. But
the results of the SDSU study (published in 2003),
which measured the bone density of 27 masters cyclists like Holland, showed
researchers just how significantly bones can deteriorate
when not subjected to the rigors of load-bearing activities such as running or
lifting weights.
More...from Outside Magazine at:
http://outside.away.com/outside/bodywork/200511/strong-bones-1.html


16. Bare Foot Running - Part One:
The idea of walking or running barefoot is both a new and old concept depending
upon where you live. In the western world it is
believed that protecting and cushioning the feet will bring about greater
comfort and health. In India, China and Mexico to name a
few, this is how these people maintain healthy feet that contribute to the ease
in which they do great amounts of movement/work each
day to live. A new wave of barefooters and solid research is challenging the
medical establishment. As a physical therapist and
movement specialist, I use barefoot running and walking as a healing tool in my
work.
Here are a couple of examples of athletes that have benefited from barefoot
training.
Barney a 47 year old runner was struggling to increase his mileage but had
frequent set backs due to knee pain. When he would reach
15 miles a week knee pain would sideline him. I advised him to do use the Body
Balance Movement principles and run only barefoot in
the grass. He started at 15 minutes and worked slowly up to 45 minutes with no
pain. At that point we integrated barefooting into
his workout program once a week. He was to wear shoes that allowed his foot to
assimilate barefooting as much as possible. He
stopped wearing highly supported and padded shoes and began wearing cross
country shoes and racing flats. He now runs mostly in
cross country shoes and once a week does a total barefoot run in the grass for
45 minutes. For 9 months his knee has felt good and
he is up to 12-16 miles a week. He is looking to move it up to 20 miles a week
in the next few months.
More...from Sweat Magazine at:
http://www.sweatmagazine.com/story.cfm?story_id=11233&publicationID=308&pageID=5\
641



17. Implications of Gear Selection for Running Off the Bike:
By Rod Cedaro
Earlier this year a group of researchers from the University of Colorado in
Boulder decided to try and answer the question of
whether or not cycle cadence directly affected running performance off the bike.
Whilst this has long been hypothesised as being the
case, no-one has actually measured it scientifically.
There are a number of articles that have been written by elite athletes such as
New Zealand dual World Duathlon champion, Dr. Matt
Brick and others by US based coach Joe Friel, but in some instances what the
authors propose are exactly opposite to one another.
For example, Matt Brick (Inside Triathlon 11: 76. 1996) suggests at the end of
the bike you increase your cadence and start the run
with long, slow strides. Joe Friel (Inside Triathlon 12: 21-23, 1998) suggests
you drop your cadence and start stretching on the
bike over the final stages prior to the run.
In both cases Brick and Friel are simply speculating. In light of the
information produced by a recent study in Boulder, Colorado,
it would appear they are both wrong.
Understandably there's a lot of confusion out there as to what is the ideal
scenario to ensure your best performance on the bike
with the fastest possible run - after all, it's on the run where races are won
and lost.
The Colorado researchers used 13 male triathletes in their study. All of these
participants had been competing for at least two
years and had various levels of race experience. This made for a good cross
section so the results of the investigation were
applicable to both elite and novice triathletes alike. Each participant in the
study completed three separate performance tests that
were all heart rate monitored to control the physiological effort. They also
wore reflective tags on different anatomical locations
on their bodies so a host of biomechanical parameters such as stride length,
frequency, joint angles and stance time could be
assessed.
In the first test the triathletes were instructed to ride for 30 minutes at an
effort level that mimicked what they would do in a
race. They then got straight off the bike and ran 3200 metres at what they
considered 'race pace'. On average the subjects had
cadences of around 90rpm with average heart rates of 164bpm. Over the next two
weeks they completed a second and third transition
test in random fashion with cadences either 20 per cent faster or 20 per cent
slower than under the initial control conditions and
again running 3200 metres at 'race pace' off the bike after a swift transition.
Average cadences and heart rates in 'fast' and
'slow' conditions were 165bpm and 109rpm versus 162bpm and 71rpm respectively.
More...from Triathlete and Multisport Magazine at:
http://www.sportzblitz.net/triathlon-multi-sport/Training-articles/run/run-feb03\
.php
[Free registration required]


18. Women and Cycling - What makes women different to men ?
Dr Auriel Forrester and Pirkko Korkia - Department of Sport and Exercise
Science, University of Luton
he fundamental difference between men and women is that the latter have two X
chromosomes whereas the male has one X and one Y
chromosomes. Although the rest of the chromosomal make up of men and women is
the same the genetic differences caused by the
differences in the sex chromosomes are responsible for all of the differences
between the sexes.
The Y chromosome contains the genes for development of the testes - which
produce the male sex hormone testosterone. Although this
hormone is also present in women the larger amounts in males accounts for the
male primary and secondary sexual characteristics
including body fat distribution and muscle bulk. Without testosterone all men
would be women ! On the converse females develop
ovaries right from the embryonic stage which produce oestrogen leading to the
development of female sexual characteristics.
It is these fundamental differences in hormones which lead to the differences
observed between the sexes. These can be summarised
as.
* biomechanical differences
* physical size
* body fat distribution and percentage
* menstruation vs sperm production
* dietary requirements
* effects of training
* puberty and ageing
* psychology and behaviour
* Biomechanical differences.
The sex of skeletons can be determined from the shape of the forehead and the
width of the pelvis and lower vertebrae. Whilst the
first does not affect athletic performance the latter certainly does. A girl's
gait and ability to run fast alters dramatically
following puberty due to the widening of the pelvis and the change in
orientation of the hip muscles. In cycling terms this means
women may require different saddles and a different angle of saddle tilt.
Furthermore the obvious anatomical differences in this
area need appropriate consideration in terms of position and clothing.
Women tend to have relatively longer legs in comparison with their height than
men, with the thigh often accounting for a greater
percentage of leg length. These factors need to be taken into account when
setting up a female cyclist's position or ordering a
frame. Long thigh bones mean the saddle will need to be further back and the
seat angle shallow. However, women with short legs
(relative to their total height) will need a steeper frame angle and the seat
further forward. Women also tend to have a shorter
reach and weaker upper body than men of a similar height. This means that they
need a relatively smaller frame size to allow for a
reasonable stem length to be fitted (8/10cms minimum). As women are naturally
more flexible a greater seat to bar height difference
can usually be accommodated. Too many women are wrongly advised, purchase too
larger frame and compensate by pushing their saddle
forward and using a short stem. Thus the handling of the bike and the potential
power output are impaired.
More...from the University of Luton at:
http://freespace.virgin.net/martin.shakeshaft/women.html


19. Lactate - Good, Bad or Just Misunderstood:
Each morning at swimming a lone whiteboard covered in numbers draws a lot of
attention.
Bleary-eyed triathletes stand around squinting at the myriad of numbers that
cover its surface. Despite their state of weariness,
you can see their minds ticking as they crunch the numbers that mark the main
swim set. In particular they look for the number of
reps, speeds and importantly the recoveries. Reactions are always mixed. But one
thing can be assured, any set designed to induce a
bit of pain will be greeted with moans, because in the minds of most, regardless
of discipline, pain means lactate, and hey that
stuff hurts!!!
If you are like most triathletes I know, especially the Ironman crowd, then you
will hate the stuff! If it burns, hurts, then more
than likely in your mind it has been caused by lactate.
Well it is time to set the record straight in an attempt to help you improve
your performance.
If there is one area in sports science that is greatly misunderstood, then we
need look no further than the word lactate.
Unfortunately, the simple facts about lactate are not well known, and if they
are known, well unfortunately, they are all too
frequently misunderstood.
Some simple & accurate facts:
1/Lactate is produced in the body all the time, regardless of whether you are at
lying on the couch or burning up the pavement on a
tempo run!
2/Lactate does not generate the burning sensation experienced during a tough
session nor the next-day soreness.
3/Lactate is not some sort of "virus" that should be feared but rather is a "key
chemical" in ridding your body of excess
carbohydrates
4/It is estimated that approximately 50% of the lactate produced during a tough
training session is used by your muscles to form
glycogen (which in turn provides you with energy to subsequently train).
5/ Lactate is the end result of the very important physiological process of
glycolysis (the breaking down of glucose in the muscle
cells via chemical reactions). Without it there would be no training sessions
and ultimately no races!!!
More...from Triathlon Gold at:
http://www.triathlongold.com.au/lactate.html


20. Fewer Carbs Boost DASH Diet's Heart Benefits:
Replacing carbohydrates with protein or monosaturated fats checked blood
pressure.
Two carbohydrate-reduced versions of the government's Dietary Approaches to Stop
Hypertension (DASH) diet have a beneficial effect
on blood pressure, cholesterol levels and long-term cardiovascular risk,
researchers report.
The new diet shifts about 10 percent of calories from carbohydrates to either
protein-rich foods or to monounsaturated fats such as
olive or canola oil.
"This diet should be a frontrunner," said Dr. Frank Sacks, one of the authors of
the study and a professor of medicine and nutrition
at Brigham and Women's Hospital and Harvard in Boston. "It improved the whole
cardiovascular risk spectrum. A lot of patients are
tough to control with the medications we have. Patients might not even need
drugs if they go on the diet."
This is a modified version of the old diet," Sacks explained. "The DASH diet was
a real breakthrough for lowering blood pressure and
we changed it. We reduced the carbohydrate content and replaced it with
unsaturated fat or protein, and it lowered blood pressure
more and improved lipids, and overall cardiovascular risk goes down."
He called the new regimens "an improvement over something that's already good."
Another expert agreed that the two new versions of the DASH diet, as well as the
original DASH, which was developed by the National
Heart, Lung and Blood Institute, should work.
More...from health Scout at:
http://www.healthscout.com/news/1/529113/main.html


21. Fit for life: Pregnancy and fitness:
I've taken some time off serious training before. Plantar fasciitis, iliotibial
band syndrome, pulled hamstrings, Achilles
tendonitis, general fatigue, the flu ... I've had it all. And, most recently, I
came down with the one thing many female athletes
get somewhat anxious about: I had a full-blown case of pregnancy.
Like many women, it was never a question of my wanting to start a family. I'd
always pictured myself someday having children. The
big question, however, was when was the "right time?" For an athletic woman in
the prime of her racing career, pregnancy can seem
like a threat to everything you've worked so hard to achieve. Does it mean
kissing the letters PR goodbye?
Does it mean standing on the sidelines watching other people race while you get
fat and out of shape? Or, worse yet, does it mean
that life as you know it will no longer include long runs on Sundays or
challenging yourself in new events each year?
Indeed, there's always another marathon around the corner, another triathlon for
which to train. Taking a season off to start a
family, however, doesn't mean you have to stop participating in these events
altogether. And, it certainly doesn't mean you have to
stop doing the things you love.
Staying fit during pregnancy is important. Provided you're not high risk,
working out is important to the health of both mother and
baby. If staying fit and racing are important to you, you can continue to do the
same things after the birth of your child.
Committing to an active and fit lifestyle means setting priorities, both
personally and as a couple/family.
More...from Active.com at:
http://active.com/story.cfm?story_id=12528


22. Gaining The Winter Running Edge:
When the days get shorter, snow and sleet are not far away. With the prospect of
poor footing and several months until spring, many
runners make winter running a low priority. If you are serious about your racing
in the warmer months, however, the winter is a
critical portion of your yearly running plan. Winter running can give you a
competitive advantage over your weaker-willed
competition. While they come up with excuses why not to run (too dark, too
slippery, too windy, too cold), you have the opportunity
to develop an edge that will serve you well when racing season arrives.
During the winter you lay a foundation of endurance that you can draw upon
during the rest of the year. World-class runners such as
Paula Radcliffe divide the training year into chunks each with a specific
purpose, and credit their summer successes to the many
miles of training they put in over the winter. Forty years ago, famed New
Zealand coach Arthur Lydiard demonstrated the importance
of developing a solid aerobic base during the winter. With a winter's training
behind you, you can reduce your mileage during the
racing season to achieve your best performances.
Before you launch into serious winter training, however, you need a chance to
recover from a hard fall of racing. After a full year
of training and racing, the holiday season provides the perfect opportunity for
mental and physical recovery. This break allows you
to indulge in holiday festivities without having to be the awkward one who
cannot have any eggnog because you have to go do a set of
hill repeats.
Continuing hard training around the full annual cycle year-after-year is a sure
path to mediocre running. A break in discipline will
do you good, and the accompanying guilt will fuel your running through the
winter. For most runners, a break of 4 to 8 weeks is
enough to fully recharge the batteries. Your break may consist of no running or
simply cutting back your mileage by 20 to 30% and
keeping high intensity sessions to a minimum. The important thing is that your
muscles, tendons and ligaments have time to repair
fully and you are not expending mental energy on your running.
More...from Pete Pfitzinger at:
http://www.pfitzinger.com/labreports/winter.shtml


23. The Diet Detective: Are you wasting your time in the gym?
I was working out at the gym the other day -- and granted, I'm no fitness guru,
but I know enough to recognize when someone is not
working out properly. I was surprised by what I saw, but experts say I shouldn't
have been: "Roughly 85 to 90 percent of the people
in the gym are NOT getting the maximum benefit from their workouts -- they're
basically window shopping," reports John Porcari,
Ph.D., F.A.C.S.M., a professor in the Department of Exercise and Sports Science
at the University of Wisconsin-La Crosse.
If so many of us are not working out properly, should we just throw in the
towel?
"It's certainly better than sitting on the couch in front of the television
munching on a pizza, but realistically, if you're not
working both your heart and muscles -- well, you will not see much return on
your time," says Dr. Lewis Maharam, a physician
specializing in sports medicine and the medical director of the New York City
Marathon.
The bottom line: Make the most of your gym experience by looking out for the six
major mistakes that most people make when doing
fitness training.
All cardio -- No strength training
Many people seem to think that the best way to lose weight is to sweat it off,
so they get on the bike, stair stepper, or treadmill
and try to "work off the fat." While cardiovascular exercise is a very important
component of fitness, it's not the most effective
way, in and of itself, to lose unwanted pounds or to gain overall fitness and
well being.
More...from Active.com at:
http://active.com/story.cfm?story_id=12504


24. Heart Rate Monitoring and the Ironman:
One of the most frequently asked questions I get asked as a Coach of Ironman
athletes is about the use of Heart Rate Monitors and
their role in monitoring training and racing intensity.
Much of this stems from the fact that several years ago Louise spoke openly
about using HRs to guide her in pacing her first Hawaii
Ironman.
Well it is time to set the record straight and get you thinking about the value
of Heart Rate Monitoring.
You may be surprised but don't believe all that you read and hear about heart
rate monitors. They can be extremely valuable. But
they can also be misunderstood, misused and ultimately misleading!
So here are 4 points to think about when using a HR Monitor which I hope will
help you in improving your training and ultimately
Ironman racing performance!
1/ The PROS use 'em, so they must be good!
Yes the PROS do use them. Many of the big names in Ironman wear them, sing there
praises and push them. But beware!
For a start many are paid to wear them and ultimately endorse them. How many
understand the mechanics behind them I could only
speculate. There is no doubt that many are well versed in how to use them
effectively, but surprisingly just as many do not
understand their use.
I have used them to assist in guiding athletes. Louise did use one in 1997 with
Hawaii. But we had put together a 2-year detailed
testing and monitoring program that gave us confidence that we knew a little bit
about her capabilities. On that particular day
sticking to a zone on the bike paid dividends. To the contrary in 1999, she wore
her monitor, checked it periodically on the bike,
but after exiting the Pit turned if off. On that particular day it was simple.
Sticking to a HR zone wasn't going to do the job! If
Heather Fuhr and Jo King are charging you better start running!
More...from Triathlon Gold at:
http://www.triathlongold.com.au/heart-rate.html


25. Digest Briefs:
* Nutrition Tip- Cut Your Calories During Transition
The biggest drop in activity factor occurs during transition, and it occurs
directly after a peak phase in most cases. It is
important to not continue eating as if you are training full bore. This is
especially true for long distance athletes, such as
IronMan athletes. The shift in activity is most acute with these athletes.
I recently attended a 4 day seminar following my peak. This was my first week of
transition, and it meant sitting in a chair all day
vs. my normally active job plus training. I calculated then lowered my calorie
intake by almost 1000 calories per day. If I had
continued to eat as I was the week before I would have gained around a pound in
those four days.
Drastic changes in activity factor call for equally drastic changes in diet.
This means cutting out the energy bars and drinks that
were a staple during your race period. If you work outs are under one hour you
do not need a recovery meal directly after your work
out. Just make sure you are going to eat a meal within 2 hours. Switch your
carbs from starches (pasta, bread, cereals, etc...) to
more fibrous carbs. such as fruits and vegetables. On your rest days watch the
caloric intake even more. You may want to switch to a
lighter dinner of lean protein source and vegetables or salad. If you used a
Cliff bar for a snack a better alternative would be a
piece of fruit and a small amount of nuts. These small changes will keep the
weight off going into base training.
From the Sport Factory at:
http://thesportfactory.iuplog.com/

* Brandon Moen hopes to jog into the record books without really getting
anywhere.
Moen wants to beat the time set by a 2004 Olympic trials qualifier for a
marathon run on a treadmill. The record time on a treadmill
is just under 2 hours and 24 minutes.
Breaking the record would put him at least near a qualifying time for the next
Olympics, 2 hours 22 minutes.
"My goal is to make it to the Olympics in the marathon, and this will just take
me one step closer," Moen said.
Moen plans to make his run for the record books in January. He's already
training by running up to 140 road miles a week.
The longest Moen has run on a treadmill is 15 miles, but he said he's confident
he can run a marathon. There will be a TV and music
to keep him going, as well as an extra treadmill for backup.
"I don't want to get bored," he said.

* Q and A with Liz Appelgate
Q: Does the Glycemic Index (GI) of a food have any impact on athletic
performance?
A: Yes, high GI foods or drink are preferred over low GI during exercise since
the muscles use glucose(sugar) as fuel and need this
quickly. Eating a food or beverage during exercise such as Sport Beans,
carbohydrate gel or sport drink that all have high GI is
recommended for a rapid source of muscle fuel. Additionally, after exercise as
the muscles build back their reserves of glucose,
eating a high GI food also makes sense. Research studies support the use of high
GI foods over low GI during and after exercise as a
means to boost performance.
Q: Does the Glycemic Index of the diet have an impact on health as some diet
programs promote eating low GI foods?
A: Eating a diet with an overall low GI, that is more low GI foods at each meal,
may be beneficial in improving various health
problems such as diabetes and heart disease. Many low GI foods such as beans,
sweet potatoes and many other vegetables are rich in
nutrients that also boost health.

* Utilizing Maximum Strength - From the English Institute of Sport (EIS)):
- Barry Shillabeer - Athletics
Although less of a determining factor in the endurance based events, max
strength plays an important role in the development of
stability of the pelvis and lower limbs. In the power based events in both track
and field maximal strength work can play a large
role in the success of the athlete. Explosive actions out of the blocks and in
throws and jumps are require power and since maximal
strength is a component of power it must be trained to complement the speed of
the athlete.
- Pete McKnight - Triathlon
At this time of year, max strength orientated training does play a role in the
Strength and Conditioning programme for triathlon.
Max strength may not be the determining factor in triathlon performance but it
does have real value. It provides the foundation for
power development later on in the training cycle and this is very important. It
is this power that can present the athlete with the
option of making an explosive break from the pack during the bike leg of the
race.
During max strength training for triathlon, the intensities are high and the
volume is relatively low. However, the real challenge
for triathletes is the necessity of having appropriate rest intervals between
sets. Most endurance trained athletes don't like
sitting down for three minutes between sets so it can take some adjusting to.

* Popeye Was Right - Greens Are Good Food
Could a meal of greens produce a pot of gold? According to folklore, this may be
true. Serving up some collards with the traditional
black-eyed peas for good luck on New Year's Day promises a year of good luck and
financial reward. Can they promise good health too?
Although meeting this daily "greens" requirement may not reside at the top of
your dietary priority list, adding a daily serving of
dark green vegetables to your diet can deliver one of the best nutritional bangs
for the buck. The group of plants known
collectively as greens, including arugula, spinach, Swiss chard, kale, mustard,
turnip, and collards, have held a prominent place at
the Southern table for more than a century. They have often been described by
the indulgent few as some of the tastiest and most
nutritious vegetables around; however American adults still fall 200 to 300
percent short of their recommended daily quota for green
vegetables, especially the dark leafy varieties. Despite the fact that they are
power-packed with nutrients, vitamins, and minerals
and naturally low in fat, sugars and salts, greens can easily be described as
one of the most overlooked foods within the American
diet. Not only do we seldom eat our greens, but many of us breeze through the
aisles of the grocery produce section brimming with
color while unknowingly passing up the nutritional gold mine of the glorious
green.
According to the new Dietary Guidelines for Americans, individuals should
consume three cups of dark green vegetables every week or
a half-cup serving almost every day in order to maintain good health. If you
have not had the opportunity to take advantage of the
goodness of greens, you are likely not too familiar with the best cooking
methods. No matter how you cook them, serving up greens is
almost as simple as adding them to your grocery basket.
The traditional way to cook greens is to boil or simmer them on a slow fire with
a piece of pork or ham hock until they are very
soft. Instead, to help reserve some of the nutrients that tend to be lost with
long cook times, it is best to saute in a little oil
or try braising them with onion, garlic, and bits of Canadian bacon for a smoky
and savory side dish. For a post-Thanksgiving dish,
toss some greens, turkey, and broth-based sauce together and serve it over brown
rice. For an even quicker addition of greens to
your meal, you can easily chop tender raw greens like spinach, arugula, or
watercress and add to your regular salad. Try adding some
of the tougher textured greens, such as kale, collard, and turnip to bean and
broth-based soups or stir-fry them in a splash of
canola or olive oil with fresh herbs (we like ginger and garlic) to help temper
their tough texture and smooth out their bitterness.
America's favorite green, spinach, is one of the most versatile greens. Either
fresh or frozen, spinach is mild enough to be enjoyed
raw or cooked.
With autumn being the prime season for getting good greens, there is no better
time of year to make greens a regular appearance at
your dining table and a must-have addition to your weekly grocery list.
Getting the Green Facts:
Just one cup of cooked spinach or Swiss chard contains more than a third of the
USDA daily recommendation of iron for women and half
of the recommendation for men.
Greens are also a good source of magnesium and potassium, which are linked with
healthy levels of blood pressure and blood sugar.
When it comes to good eyesight, carrots automatically come to mind, but greens
can easily be referred to as the "eyesight
vegetable." With their rich source of carotenoids, such as beta-carotene,
lutein, and zeoxanthin, researchers have found that eating
leafy green vegetables could help protect our eyes from the sun and also prevent
cataracts and age-related macular degeneration, the
leading cause of blindness in people over 55 years of age.
Based on a current report in the American Journal of Clinical Nutrition, folic
acid, a B vitamin that is found naturally in leafy
green vegetables and citrus fruits, may offer protection against cognitive
decline in older adults. Additionally, several large
studies demonstrate that the risk of colon polyps is 30 to 40 percent lower in
individuals with high folate intake compared to those
with diets low in folate. Some studies even link greens with a lower risk of
breast, lung, and skin cancers. Research also suggests
that diets low in folate may increase the risk of cancers of the breast
(particularly among women who drink alcohol), cervix, and
lung. Folate intake also promotes heart health.
Greens, including watercress, bok choy, cabbage, and kale, are members of the
cruciferous family containing phytochemicals and
indoles, powerful anticancer compounds that help to stop cancer before it
invades the body by interrupting the growth of cancer
cells and prevent it by repairing DNA damage that can lead to cancer.
Researchers at Liverpool University found that a daily serving
of broccoli, cabbage, lettuce, and sprouts can reduce the cancer risk by 46
percent.
Happy eating and healthy living!
From Cooper Wellness at:
http://www.cooperaerobics.com/



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

November 19, 2005:
USATF National Club Cross Country Championships - Rochester, NY
http://www.usatf.org/events/2005/USATFClubXCChampionships

November 20, 2005:
McCay, Duff Help Santa 2-Miler - Ottawa, ON
http://www.zone3sports.com/2miler.htm

MTN Kampala Marathon - Uganda
http://www.kampalamarathon.com

Palermo Marathon & Half Marathon -Palermo, Italy
http://www.palermomaratona.it/

Philadelphia Marathon - PA
http://www.philadelphiamarathon.com

Tokyo International Women's Marathon - Japan
http://www.asahi.com/tokyo-marathon/tokyo_e

November 21, 2005:
NCAA Division I XC Championships - Terre Haute, Ind
http://www.indstate.edu/athletics/cross/championship/2004ncaa.html

November 23, 2005:
Hanji Aoki Cup Int'l Chiba Ekiden Road Relay - Chiba, JPN
http://www.chiba-ekiden.jp/race.html

November 24, 2005:
Atlanta Marathon & Half Marathon, GA
http://www.atlantatrackclub.org/

November 27, 2005:
Harrisdirect Seattle Marathon - WA
http://www.seattlemarathon.org/

Ottawa Dome Distance Dance - Ottawa, ON
http://www.ottawalions.com
** First Athletics Event to ever be contested in the Dome, North America's only
indoor 400M track**
Space Coast Marathon - Melbourne, FLA


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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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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YOUR FEEDBACK AND COMMENTS:
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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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**END...OF DIGEST...**