A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by the Digest
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4. National Capital Race Weekend - Ottawa, ON May 26 - 28, 2006
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5. Toronto Waterfront Marathon. September 24, 2006.
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6. Sof Sole Offer:
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7. The Toronto Marathon, October 15, 2006
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8. LifeSport by Lance Watson - Professional Coaching
Lance Watson 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.
A Human Kinetics graduate (sport psychology minor), Lance has had the
opportunity to work with and be mentored by numerous
world-class swim, bike, run and triathlon coaches and liaise with many top sport
professionals (scientists, psychologists,
nutritionists, therapists, etc.)
Lance has coached at the 2000 Olympics, 2002 Commonwealth Games and 2003 Pan
American Games. He has been head coach at several
national-team events and coached at various Ironman, ITU World Cup and world
championship events. As well, he was an award recipient
as “Triathlon Canada Elite Coach Of The Year” four consecutive years from
2000-2003. He was the 2004 Olympic Team Head Coach
(Triathlon).
http://www.runnersweb.com/running/LifeSport.html


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THIS WEEK:

Special Offer for Digest Subscribers:
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The Runner's Web Store (www.store.runnersweb.com) updated with a number of new
products (Adidas eyewear, Bolle eyewear, Nike
watches, etc…) as well as the addition of the new Holiday Guide ’05. You can
check out the new holiday guide at the following URL:
http://store.runnersweb.com/index.asp?PageAction=Custom&ID=10

Runner's Web returns as the title sponsor of Ottawa's Dave Scott Clinic.
Triathlon Ottawa announced today the opening of online registration for the 2006
Dave Scott Iron Distance Triathlon Training Clinic
in Ottawa, Canada. From Jan. 20-22, the Ironman legend will be working with a
group of 25 local and visiting triathletes. The clinic
will focus on using the off-season to build a better foundation for the 2006
race season. Dave will work closely with the athletes
through a series of discussions and active sessions, covering a range of the
most critical topics for the iron-distance athlete.
For the second year running the Ottawa event has been made possible in part by
title sponsor RunnersWeb.com, a top-rated,
Ottawa-based website which provides worldwide running and triathlon news updated
daily.
Full clinic details are available at www.TriathlonOttawa.com.


Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
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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
latest research from the sports science world. We
cover the whole range of sports, from running and rowing to cycling and
swimming, and each issue is packed full of exclusive
information for anyone who's serious about sport. It's published 16 times a
year, including four special reports, by Electric Word
plc. Peak Performance is not available in the shops - only our subscribers are
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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
Largest Running Store) , Peak Running caters to the serious / dedicated runner.
Delivering world class running advice are some of
running's most recognizable athletes including Dr. Joe Vigil (US Olympic Coach),
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
the "Golden Shoe Award" in recognition of it's outstanding achievements.
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Check out the Peak Running article index at:
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* WatsonLifeSport
Lance Watson is "Just The Winningest Coach in Triathlon". He has been coaching
triathlon and distance running since 1987. Over the
years, Lance has coached some of the most successful athletes in the sport of
triathlon and duathlon.
Check out the Lance Watson Online Article Index at:
http://www.runnersweb.com/running/LW_index.html


THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We have NO personal postings this week:

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Training Through the Winter
2. Athletics: What to do with all that stuff?
3. Science of Sport: Fix Your Shoulders, Fix Your Running
4. Joe Henderson's Running Commentary - Messages to Marathoners
5. The secret of 'muscular' old age
Scientists believe they have found a way to enable the elderly to maintain
muscle.
6. The First Professional Road Race of the Modern Era
2:31:06 Wins $15,000!!
7. The Need For Supplementation
8. Everything you need to know about stretching (almost)
9. Experts Urge Less Focus on Antioxidants
10. Is Gene Doping The Ultimate Sport Ethics Question?
11. From Runner's World
12. No excuse for a pregnant pause in exercise level
13. Getting girls to go for it
Many lose interest in sports, and researchers are trying to find out why.
Discomfort with competition could be a factor.
14. Athletes: 10 Tips to Avoid Holiday Weight Gain by Gary Bredehoft
15. Spin your way to winter fitness
16. Are you Reaching your Personal Performance Potential?
Three Steps to getting stronger without pedaling.
17. Fruit Sugars Might Speed Obesity
18. Chronically Ill Patients Turn to Yoga for Relief
19. UK judge says smokers responsible for own health
20. Eating for Performance
21. Drug Use in Sports Should Be Permitted Under Supervision, Professors Say
22. Tips to minimize injuries this holiday season
23. Tough? Try not drinking for a month
Skipping alcohol boosts workouts, the instructor vowed. But few counted on the
peer pressure.
24. Caffeine: Yes or no?
25. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Do you work out on Christmas Day?"

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:
"Which of the following events are you planning for 2006:
5/10K races
Half-marathon
Marathon
Ultra
Ironman
Olympic distance triathlon
Sprint triathlon
Adventure race
Cycle race?"
The results at publication time:
Answers Votes Percent
1. 5/10K races 60 21%
2. Half-marathon 53 18%
3. Marathon 43 15%
4. Ultra 19 7%
5. Ironman 33 11%
6. Olympic distance triathlon 29 10%
7. Sprint triathlon 23 8%
8. Adventure race 11 4%
9. Cycle race 16 6%
Total Votes: 287


FIVE STAR SITE OF THE WEEK: Runner Triathlete News.
About Runner Triathlete News
Runner Triathlete News is the publication for runners, triathletes, and cyclists
in the Southwestern states of Arkansas, Louisiana,
New Mexico, Oklahoma, and Texas. Published prior to the first of every month,
RTN covers not only local and regional competition,
but also provides its more than 60,000 readers with authoritative news and
expert views on a wide variety of topics. The varied
editorial content of RTN assures that the personal needs of athletes are
addressed, and readers can "meet" interesting and elite
athletes through interviews and personality profiles.
The Runner Triathlete News Web Site (www.runnertriathletenews.com) is, by far,
the most popular web site of its kind in the
Southwest. The award-winning site (selected as the third best running web site
in the nation as well as one of Lycos' Top 5% Sites
on the Internet) averages over 133,000 hits per month and dwarfs its nearest
competitor, both in terms of information and traffic.
Road races and fun runs attract large numbers of athletic American adults.
Running is healthy and invigorating, and racing is the
ultimate challenge. While running sometimes is viewed as an individual or
solitary endeavor, competition encourages friendships and
forges camaraderie not found in many adult sports. RTN is a major conduit for
this social exchange and is the magazine thousands of
healthy, active adults depend upon for news of their sport


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: Paul Tergat: Running to the Limit; His Life and His Training
Secrets With Many Tips For Runners.
By Jurg Wirz
German athletics journalist Jurg Wirz has known Paul Tergat for almost 15 years,
and has lived in Eldoret, Kenya, for several years.
You couldn't do better than this as a platform for writing about Tergat, and
Wirz has produced a remarkably entertaining book titled
Paul Tergat: Running To The Limit, His Life And His Training Secrets. A big
bonus: The book contains more than 100 glossy, color
photos of Tergat in various places and situations. He's winning the World XC,
running fast on the European track season, training in
the Kenyan tea fields, getting married, presenting Dr. Gabriele Rosa with a
goat, helping to feed hungry Kenyan kids, and shaking
hands with George Bush in the White House. And more. The book is a delight to
simply page through, as you wonder what photo will pop
up next.
As you can tell from the long title, Wirz knows that readers are just as
interested in Tergat's training as they are in his life
story. So he delivers detailed, many-week training logs from Tergat's track
racing days, and from his London Marathon 2002
preparations. Also: several chapters on the training philosophy and approaches
of Dr. Rosa, who has developed many great Kenyan
stars in addition to Tergat.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1841261653/runnersweb/102-0182896-9006569\
?v=glance&s=books


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. Training Through the Winter:
By Jeff Horowitz, Bruce Buckley and Eric Sorenson
Nothing puts the deep freeze on an athlete’s motivation like winter. Balmy
months of sun-soaked back roads and shady trails fade
into memory, as icy paths, snow banks and subzero wind chills become a bitter
reality.
But by being creative, you can develop a winter training program that is both
fun and challenging. So before forfeiting your sweat
time for sofa time, consider the possibilities. Here are some winter training
tips for runners, bikers and triathletes.
Tips for Runners
Cold weather doesn’t have to keep you from running. On the contrary, winter
training can help you avoid boredom and injury, and set
you up for great springtime racing. Here’s the plan.
Step One: Have a good recovery, especially if you ran a fall marathon. Take a
day off completely for every hour you ran in your last
race, and then train lightly one day for each mile you ran in that race. If your
fall racing season peaked with a marathon, your
recovery period should take about four weeks, with 26 days of light training and
three to five days off. Plan to do three easy four-
to five-mile runs every week at 60 to 90 seconds over your marathon race pace,
and an easy six- to seven-mile run on the weekend.
Step Two: Slowly increase the training. Elevate your midweek maintenance runs to
six miles each during the next two months, and
increase your weekend run to eight easy miles, with a 10- to 12-miler thrown in
every third weekend. During this phase, you’ll
recharge your physical and mental batteries while maintaining a good endurance
base. Think of it this way: If, during the fall
races, you were a race car screaming down the track at full throttle, you are
now a muscle car cruising the boulevard, engine
growling, restrained.
Step Three: Get the right gear. Proper clothing can tame even the most frigid
mornings. Wear technical, non-cotton clothing that
includes a long-sleeve pullover; a breathable but water-resistant running
jacket; gloves or mittens; tights; and a headband or knit
hat to cover your ears. Also, consider buying trail shoes for running on snow
and ice. Plan to feel chilled at the start of your
runs. As you warm up, you’ll feel perfectly comfortable.
More...from Competitor Magazine at:
http://www.competitor.com/story.cfm?story_id=8026&publicationID=205&pageID=4724


2. Athletics: What to do with all that stuff?
By: Roman Mica
If you are like me and you’ve been training and racing for a couple of years,
you might find that you’ve accumulated a lot of stuff.
Everything from old race numbers to finisher medals to old running shoes. Which
of course begs the question; what to do with all
that stuff? So here are a few interesting ideas and suggestions.
Old Race Numbers
I remember reading somewhere that you should save your old race numbers, frame
them in a decorative collage, and put them on the
wall to have as a reminder of your glorious race days. I have a different idea.
Most race numbers seem to be made of that special
paper that does not tear (unless you pin it to your shirt at which point it
tears immediately).
That's why I like to take my old race numbers and sew them into a quilt of
shame. At night I use my quilt of shame as a reminder of
all those races that I barely finished. As I snuggle under my quilt I fondly
remember my past races…oh look there’s the marathon
where my legs locked-up at mile 20, and I had waddle to the finish line for 6.2
miles. And look there’s the Ironman race number
where I flatted 8 times. Oh here’s the half marathon that was so hot that I got
tunnel vision, almost passed-out, and had to have my
first IV. What a wonderful way to fall asleep.
Finisher Medals
Over the years I have accumulated a pretty large collection of finisher medals.
You would think that they would be sized according
to the distance of the race. You would be wrong. My largest medal is from a
local 5K turkey trot I ran a few years ago in a tiny
town, just next to my wife’s hometown, in the middle of Illinois. It seems that
the more obscure the race, the bigger the medal.
Keep this in mind next time you set your sights on the Boston Marathon. Perhaps
you should be training for the annual Ogleby Turkey
Trot.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20051216_Stuff.html


3. Science of Sport: Fix Your Shoulders, Fix Your Running:
By Brian Bradley
Are You Physically Fit?
The positive control of one’s environment on a daily basis without effort is
what we believe to be the definition of fitness. Yes,
we said without effort. Ask yourself, while running, do you ever feel like you
are just not physically reaching that state of total
running efficiency? Do you ever feel like your breathing is not as it should be
and that it does not feel natural? Are you running
with pain?
If you are like the thousands of runners that enter our clinics every year, you
probably want these things to just go away. But they
don’t…they linger and the obvious side effect is that you eventually quit
running and search for the next fitness alternative.
The problem with that is you are a RUNNER!!…and runners LOVE to run.
You think, eat and sleep like a runner. Now, it is time to train like a
successful runner.
Will Your Pain Ever End?
Know this: unless you have suffered a serious accident, the pain you are feeling
and the limitations experienced while running are
only temporary. They are caused by muscular imbalances due to your compromised
posture and part of that problem could be the
position—not the condition—of your shoulders. Your shoulders should be level
with each other and positioned comfortably, not rounded
forward. Any deviation from this position places undue stress upon the shoulder
joints and the surrounding musculature.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20051211_PRP_Shoulders.html


4. Joe Henderson's Running Commentary - Messages to Marathoners:
(rerun from December 2002 RW, as the Marathon Team that I coach begins training
for a race next spring)
Such is the state of the sport today that you likely are either a marathoner or
have one close to you. You or your surrogate
probably are training for or recovering from a marathon right now.
I'm not. My latest one is too many years past. But I remain part of the marathon
family by encouraging and advising individual
marathoners almost daily, and by speaking to them in groups and watching them
race monthly.
My message to marathoners is more motivational than informational. The pep-talk
takes one or more of these seven paths:
1. You're lucky to be here now. Never have so many of you with such widely
ranging abilities been made to feel so welcome. Never
have runners enjoyed so much valuable technical support and the more-important
emotional support. Now is the best time to be a
marathoner.
2. I know you. Maybe your names and faces are unfamiliar. But I know you by the
training you're doing, by how you will feel on
raceday, and by the memories that you carry away. I haven't done any of this for
a while, but these are experiences you don't
forget. Our sharing of them brings us into the same community of marathoners.
3. I admire you. I don't come to you as an "expert," imparting wisdom. Instead I
bow in respect for what you are doing. You inspire
me. I hope that what you're doing now can have the same effect on others who
watch you do it. Marathoning can be contagious.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/544.html


5. The secret of 'muscular' old age:
Scientists believe they have found a way to enable the elderly to maintain
muscle.
Muscle is constantly being built and broken down, which works to maintain a
balance in young adults.
But as people age, the breakdown process is more successful than the
muscle-building action.
However French researchers, writing in the Journal of Physiology, say adding the
amino acid leucine to old people's diets could help
them keep muscle.
UK experts agree, saying the best way to boost leucine levels is to eat meat.
Slow down
Once adults reach 40, they start to lose between 0.5 and 2% of their muscle each
year.
The team from the Human Nutrition Research Centre of Auvergne, in
Clermont-Ferrand, France looked at the behaviour of proteins in
muscle.
As in all mammalian tissues, proteins are created (synthesised) from amino acids
and digested (degraded) by enzymes.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/4502862.stm


6. The First Professional Road Race of the Modern Era:
2:31:06 Wins $15,000!!
1980 brought to a head the clash between the sport's National Governing Body,
The Athletics Congress (TAC, now known as USATF), and
the athletes. TAC wished to retain strict amateurism, while the athletes, who
had organized themselves into the Association of Road
Racing Athletes (ARRA) wanted to have prize money and appearance payments, which
were often paid under the table at the time,
brought out into the open and legiitimized. The following article, which
appeared in the December, 1980 of Running Times, describes
in detail the creation of the first direct payment prize money race.
"Up until now I made about $400 a month. Now I make $7,000 an hour," said Ron
Nabers of San Francisco after winning $15,000 in the
first modern-day professional road race. The event, which started in front of
the mirrored facade of Caesar's Boardwalk Regency in
Atlantic City, NJ, produced a swirl of controversy which far outweighed the
small field (fewer than 30 professionals and 200
amateurs), and the sluggish winning times (2:31:06 for Nabers and 3:04:57 for
women's winner Katie McDonald of New York City).
Though most athletes, sponsors and promoters are still plying the rules of
amateurism which have governed running for decades,
nearly everyone agrees that the advent of professional running is not far off.
For months, various groups with interests in the
future course of pro running have been positioning themselves for the inevitable
struggle for control. In the Atlantic City
Marathon, the struggle became a battle.
America's top runners, who have organized themselves into an association--The
Association of Road Racing Athletes (ARRA)--took a
hands off attitude toward the race. Before jumping the existing system which
rewards many of them handsomely with under-the-table
payments, they want assurance that a professional circuit will provide them with
as steady an income as they have now as amateurs.
The "run for the money" was an anathema to The Athletics Congress (TAC), which
is charged with the task of upholding amateur rules
laid down by the International Amateur Athletic Federation (IAAF). The race went
off at a time when TAC had been working on a scheme
which--paradoxically--enables it to pay runners while still preserving the
amateur laws which form the basis of its control over
long distance running. Atlantic City abruptly upstaged its planned "club
system," which features direct payments to the runners'
clubs (with the obvious implication that the money would go on to the runners
after being "laundered" by the clubs).
During the post-Olympic summer, while ARRA and TAC inched along like marathoners
who had hit the wall, the Jordache Company decided
it wanted to sponsor a direct-payment-to-athletes race. "We want to bust it
open," a Jordache representative said. At the same time
that the Atlantic City idea was spawned, Jordache approached Fred Lebow,
director of the New York City Marathon, with an offer of
$250,000 in prize money if it would go directly to the runners. When Lebow, who
had been working with TAC officials on the club
scheme, said he would adhere to IAAF and TAC rules, Jordache yanked its support
from New York City and went full steam ahead on its
boardwalk race--scheduled just two weeks in advance of the TAC's first "club
system" race and a month before Lebow's marathon.
Robert Zagoria, an attorney for Kennedy-Levy Enterprises, Inc. (the sports
promotion firm which conducted the race for Jordache and
Ceasar's Palace), said, "My client's position is to let athletes come out of the
closet and be first-class citizens. They should be
able to do whatever endorsements or consulting with sponsors they wish without
fear of reprisals from TAC or without being under the
thumb of TAC. Also, they should not have to pay a large percentage of their
income to TAC or any other organization.
More...from Running Times at:
http://www.runningtimes.com/issues/80/pro1980.htm


7. The Need For Supplementation:
New research reveals Britons’ use of vitamin and mineral supplements.
A major new health and lifestyle study reveals how millions of Britons use
vitamin and mineral supplements to prop up their poor
diets. In the first survey of its kind, the Health Supplements Information
Service (HSIS) paints a unique and fascinating picture
of what vitamins and minerals we take and why.
The survey shows that across the country, an average of 29 per cent of adults
are taking supplements. The figures are highest in the
South East of England with 37 per cent taking vitamins and minerals, followed by
Scotland (35 per cent) and London (31 per cent).
Those in the Yorkshire region have the lowest supplement use at just 18 per
cent.
However, of those who take supplements 67 per cent admit their diet is not
always as good as it could be, leading them to fill the
gaps in any missing essential nutrients by taking extra vitamins and minerals.
This suggests that Britons are letting their busy
lifestyles dictate their diets, with people skipping meals and grabbing quick
snacks instead of eating a properly balanced diet with
plenty of fruit and vegetables.
Of even more concern is the fact that of those who don’t take supplements, two
thirds (64 per cent) also admit their diet is poor
and yet do little about it, potentially leading to health problems in later
life.
The report also found that those who take supplements agreed that the vitamins
and minerals help them deal with specific problems
such as colds and flu (78 per cent), make them feel more energetic (56 per cent)
and give them the edge to stay on top of a busy
life (55 per cent).
Spending on vitamin and mineral supplements varies widely across the country.
The average monthly spend is £5.19, but Londoners are
the most health conscious, paying £8.22 a month on vitamins and minerals, while
those in the South West spend just £1.88.
In comparison, the average spend per month on snacks such as crisps and
chocolate is £14.20. However people who take vitamin and
mineral supplements spend an average of just £9.78 a month on snacks, while
those who avoid supplements spend nearly double - £16.08
- on potentially unhealthy treats
More...from 50Connect.co.uk at:
http://50connect.co.uk/index.asp?main=http%3A//50connect.co.uk/50c/articlepages/\
health_index.asp%3Fsc%3Dhealthyeating%26aID%3D13659
[Long URL]


8. Everything you need to know about stretching (almost):
Virtual Coach Dave Spence
Stretching is overwhelmingly recommended - even prescribed - by sports medicine
professionals and is widely practiced by athletes in
almost every sport. It seems to be one of those common sense things to do. But
there are as many unanswered questions about
stretching as there are scientific facts to support it.
Does stretching reduce injuries?
New evidence suggests that stretching immediately before exercise does not
prevent overuse or acute injuries. Continuous stretching
during the day and conducted over a period of time may promote muscle growth
which, in turn, could reduce the risk of injury and
cramps. Perhaps as significant as the injury prevention information is the data
that points toward stretching as a means of
increasing muscle size and strength. But I would suggest a good stretching
routine as part of your warm up.
Does stretching affect flexibility?
Definitely. There is conclusive evidence regarding stretching and flexibility.
Loss of flexibility can be prevented and at least
partially restored by stretching. However, that evidence is more compelling for
a long-term stretching programme than for shorter
periods of time. Stretching to increase flexibility minutes prior to an event
may be possible, but a stretching programme over a
period of months can lead to a sustained increase in range of motion.
Can stretching improve performance?
Yes, if the stretches are designed to be sport-specific. One study showed that
an increase in the temperature of the vastus
lateralis (a muscle in the upper leg) achieved by stretching resulted in an
increase in vertical jump and an increase in maximal
cycling power. However, the study did not investigate whether or not the
increase in temperature could have been achieved by other
warm-up methods. Another study showed that a 10-week static stretching programme
resulted in improved performance in tests involving
speed, strength, power, or muscle endurance. Additional research has shown
benefits in throwing a baseball and serving a tennis ball
following a stretching programme that improved shoulder flexibility.
What is the difference between static and dynamic stretching?
Static stretching requires that the muscle be stretched to a point of resistance
and held for a period of time. Dynamic or ballistic
stretching involves repetitive bouncing, rebounding or rhythmic motions and is
generally thought to be more dangerous and less
effective than static stretching. However, ballistic stretching is used by some
physical therapists and athletic trainers to
simulate the movements of certain sports.
More...from World of Endurance at:
http://worldofendurance.com/runnersguide/focus_column.asp


9. Experts Urge Less Focus on Antioxidants:
Tired of trying to keep track of all the so-called superfoods you're supposed to
eat?
You know, oregano that packs 42 times more antioxidants than apples, cooked
tomatoes that may prevent prostate cancer, and chocolate
and wine that may or may not be health foods?
Then here's the good news -- you can stop trying.
Leading researchers say all those breathless headlines, food packaging claims
and seemingly contradictory studies about what
antioxidants can and can't do have fostered a faulty silver bullet mind-set that
can hinder health more than help.
Instead, experts advise focusing on balance, moderation and variety, and leaving
the phytochemicals, flavanols and phenolic acids to
scientists.
Researcher Jeffrey Blumberg acknowledges that "doesn't seem to be a very sexy
message. People would rather be told there is a
superfood, a term I hate because in fact there is no such thing."
Foods labeled as antioxidant-rich -- everything from bottled tea to bags of
frozen berries -- have become a $526 million industry
that continues to grow.
Even foods that otherwise have seen sales slump are getting a boost from
antioxidant claims, says Phil Lempert, a food industry
analyst and editor of SupermarketGuru.com. Sales of blueberry preserves, for
example, are up, though overall jam sales are down.
"It's clear that regardless of whether or not people understand what 'rich in
antioxidants' means, it is certainly a logo or a stamp
that says 'Buy me! I'm going to help you live forever,'" Lempert says.
Maybe. Maybe not. Experts aren't suggesting antioxidants aren't important or
that people shouldn't eat foods that contain them.
Instead, they're saying not enough is known about how they work to justify
focusing one's diet on any particular antioxidant or
food.
More...from Newsday at:
http://www.newsday.com/news/health/ats-ap_health10dec11,0,4224258.story?coll=ny-\
leadhealthnews-headlines


10. Is Gene Doping The Ultimate Sport Ethics Question?
The steroid and other drug scandals that are so prevalent today would pale in
comparison to what could happen if genetic engineering
is ever allowed to escape the very strictest of regulation and control. This new
technology could lead to the ultimate sporting
nightmare as athletes and unethical scientists scramble to cash in on the latest
advances in what can be conceivably good for
mankind.
When the first report was published which demonstrated that gene therapy could
enhance mouse muscle, there was a deluge of inquiries
from professional power lifters, sprinters, and other athletes as to how they
could use this new scientific discovery. (Brownlee,
2004) One of the first questions that comes to mind is, "Can gene doping
actually be used to enhance performance?" The answer to
that question is most likely in the affirmative, with the more important
question being as to "when?"
The mapping of the human genome is a recent phenomenon, and with it came the
knowledge that reveals how genes are responsible for a
whole host of physical properties. If "HGH" (human growth hormone) is increased,
the athlete can become stronger. If the body is
signaled to create EPO (erythropoietin), more red blood cells could be produced
with concomitant increases in endurance. The
techniques are remarkably simple- just inject the DNA responsible for releasing
the hormones into the athletes before they compete.
Since nothing is placed into the blood or urine directly, detection will become
all but impossible, short of muscle biopsies.
More...from the Sport Supplement at:
http://www.thesportjournal.org/sport-supplement/vol13no1/02_gene_doping.asp


11. From Runner's World:
* Coach's Corner
Listen to Frank. "When I was in college, Frank Shorter autographed my training
log and wrote: 'Remember, Kevin, consistent training
is more important than any training theory.' In the decade since, I've found
that to be so true. If you train consistently, you'll
get stronger and stronger in both your training and your racing." -Kevin
Collins, 2003 USA Marathon Championship runner-up
* Injury Prevention
For treating the aches and pains of running, ice is the best initial remedy. Ice
constricts blood flow, which reduces inflammation
and usually pain. The sooner you do this the better--within 30 minutes after a
run is ideal. Following icing with a hot shower not
only feels good, but it's also safe. The ice shuts off the inflammatory process,
so heat (which could otherwise aggravate a swollen
muscle or joint) after this point won't do harm.
* Performance Nutrition
Swap the salt. Salty chips soothe some folks, which can be hard to stop eating
once you get started. Opt for salted air-popped
popcorn for big calorie savings. Or mix ready-to-eat breakfast cereal with soy
nuts and pumpkin seeds. Drizzle the stuff with soy
sauce, and then bake it in the oven. You'll end up with a salty snack loaded
with protein, vitamins, and minerals.
* Words That Inspire:
"It eluded us then, but that's no matter. Tomorrow we will run faster...Stretch
out our arms farther." -F.Scott Fitzgerald, author,
in The Great Gatsby
* Editor's Advice:
"Try not to go to holiday parties hungry. Have a small, healthy snack (such as
baby carrots with low-fat vegetable dip) before you
head out. And beware of hors d'oeuvres that are packed with fat." -Katie Neitz,
RW associate editor
* Training Talk:
"The best way to preserve muscle mass, and ultimately leg speed, is to continue
to train with speedwork and add more strength
training to your program. The more muscle mass you have, the more force will be
behind your muscle contractions." -From The Runners
Book of Training Secrets by Ken Sparks, Ph.D. and Dave Kuehls


12. No excuse for a pregnant pause in exercise level:
The bird flu hasn't gotten us yet, but our nation is clearly suffering from the
Great Sedentariness Pandemic of 2005 -- a virulent
condition whose symptoms include watching television, working at a computer,
commuting by car and growing out of a favorite pair of
jeans. This week we bring the sobering news that the illness is passing to the
next generation in utero.
Only 16 to 19 percent of healthy pregnant women get recommended levels of
exercise, according to a study published in the October
issue of Medicine & Science in Sport & Exercise. This is even worse than the
lousy exercise compliance rate for all women in the
study, 27 percent.
Healthy women with no unusual risk factors and an uncomplicated pregnancy should
get the same level of activity as the rest of us:
30 minutes of moderate activity most days of the week, according to the American
College of Obstetricians and Gynecologists.
Sedentary pregnant women may face a higher risk of gestational diabetes and
excess weight gain than those who are active. They may
suffer more aches and pains, including backache. Exercise can help control
depression, including the post-partum variety; it can
also strengthen bones, joints and muscles to prepare for the Ironwoman event
they call delivery.
More...from the Post-Gazette at:
http://www.post-gazette.com/pg/05348/621690.stm


13. Getting girls to go for it:
Many lose interest in sports, and researchers are trying to find out why.
Discomfort with competition could be a factor.
EVEN as sports opportunities for girls have expanded over the past decade, the
sad fact remains that when girls hit middle school,
they are much more likely than boys to become physically inactive. To make
matters worse, exercise habits at this age often set
patterns for life.
In a new study confirming this disparity, researchers at the University of North
Carolina at Chapel Hill identified 200 sixth- to
eighth-graders considered at risk of being physically inactive, then surveyed
them to find out what would motivate them to exercise.

The adolescents — boys and girls — fell into three at-risk groups: those who
were overweight, those who didn't consider themselves
athletic, and girls in general, said Katie Haverly, a doctoral student who
conducted the study. A feeling of personal fulfillment
was far more likely to motivate these kids to exercise than other factors, such
as the need to lose weight or parental urging.
To put it simply, girls often don't enjoy such activities. But why? "Research is
underway to help us answer that question," says
Kirsten Krahnstoever Davison, assistant professor of health policy and behavior
in the School of Public Health of the University at
Albany, SUNY, in New York.
She oversaw the recent study and is conducting her own research on what affects
girls' declining interest in exercise. Contributing
factors appear to be how girls feel about their changing bodies, fewer
opportunities than boys to participate in sports, and social
norms.
"Boys' puberty often works to their athletic advantage," Davison says. "The
extra weight, strength, muscle and testosterone can be a
boon. Girls, on the other hand, feel fatter and rounder and very self-conscious
about their changing bodies. They often feel
uncomfortable jiggling when they run because it attracts unwanted attention."
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-girls12dec12,1,2318141.stor\
y?coll=la-health-fitness-news


14. Athletes: 10 Tips to Avoid Holiday Weight Gain by Gary Bredehoft:
With the holiday season approaching, many of us find ourselves surrounded by
festive food and the subsequent concern of weight gain.
Studies have shown that the typical American may gain 2 to 7 pounds over the
six-week holiday season. We may also find it harder to
maintain our exercise program with all the holiday parties, shopping and travel.
In addition, many people have much more stress
during the holiday period, which can result in overeating as a "feel good"
response.
The best way to avoid gaining weight over the holidays is to eat in moderation,
keep a consistent exercise program and try my 10
tips to avoid holiday weight gain.
1. Stick to a regular routine with sleep and exercise. Many times feeling tired
or stressed is mistaken for hunger.
2. Watch your alcohol intake Alcoholic beverages contain "empty calories,"
offering little to no nutritional value and contributing
to excess weight gain. Try having a seltzer with a lime twist or a glass of
water between alcoholic drinks to help cut calories and
remain well hydrated.
3. Eat a small, healthy meal before party time. It's a common misconception that
you will lose weight by skipping meals. The truth
is your metabolism slows down causing you to store body fat if calories are too
limited for too long. Another negative result is
that you are more likely to binge later at night resulting in greater weight
gains.
4. Don't stand by the food at the party. You will be less likely to partake in
unconscious snacking all night if you instead move,
mingle and socialize with friends.
5. If you are hungry at the party, reach for the vegetables (without the dip),
fruit or rye crackers. If you do host a party have
plenty of water and low-calorie snacks available.
6. Eat slowly. It takes about 20 minutes for the stomach to register a "full"
sensation and signal the brain that it's had enough.
Slow down and listen to your body.
7. Set goals and keep a food diary. Plan your weekly food intake and calorie
count to include those treats or Christmas cookies in
your diet-in moderation, of course. Don't totally avoid sweets and holiday food;
just plan for it and eat more fruit and vegetables
during the week to allow for this. With this plan you can also avoid the guilty
feeling afterward that can add to your stress level.

8. Eat protein. Quality protein includes lean meats, seafood, chicken, turkey,
eggs, yogurt and low-fat cheeses. Protein will help
you feel fuller and control your appetite.
9. Try to stay consistent with your workout routine. Don't fall prey to the
excuse that you will get back on track after New Years
Day or when the weather warms up again. You may need to modify your program for
the busy holidays. Do what you can, but keep it up,
trying new fitness activities and cross training to keep things fresh and fun.
Seek out a professional to help you with your program
if you need motivation.
10. Always remain positive. If you do have a "bad" day, don't worry or stress
about it. Just get back on track the next day.
Maybe this can be the year your New Year's resolution doesn't include dropping
those extra holiday pounds.
Gary Bredehoft, CSCS, is owner of Tiger Coaching and Personal Training in
Lincoln, Neb. He is a four-time Ironman finisher and a
past volunteer assistant coach for the University of Nebraska cross country and
track teams.
E-Tips are available from Joel Friel's UltraFit.com (http://www.ultrafit.com)


15. Spin your way to winter fitness:
As Old Man Winter roars in and daylight becomes scarce, it's vital that you have
a structured training program that keeps you
motivated, improves your weaknesses, and gets you ready to achieve next season's
goals.
Spinning classes are a great way to beat the cold despite their bad reputation
for being a glorified aerobics classes on a bike.
Here are three ways that you can turn those spinning classes into the perfect
winter workout by honing your technique as you work on
building endurance.
Focus on your pedal stroke: You don't have to balance the bike, steer, or be
wary of your buddy who thinks he's George Hincapie but
is actually the worst bike handler you've ever seen!
Take a few minutes in the beginning of class to pedal with one leg. Do 2 x 30
seconds on each leg. Then take some 30-second or
one-minute intervals to really focus on a perfect pedaling -- both legs --
smooth and efficient. Be sure to slow down (or stop) your
pedaling when you switch your legs!
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12612


16. Are you Reaching your Personal Performance Potential?
Three Steps to getting stronger without pedaling.
By Marlon Familton, CSCS - USA Cycling Expert Coach
Why do we cycle? Is it because we enjoy being outside? When you’re climbing
that monster hill with your heart in your throat and
the muscles in your legs screaming to ease up – yet you fight to stay on that
wheel directly in front of you – are you thinking how
much you love to be outside with the wind flowing through your hair? Doubtful.
Yet, we come back for more each weekend.
We ride our bikes for the challenge of seeing how good we can get. Pedaling a
bike twenty five miles, once an incredulous goal,
becomes thirty then more. Now fifty miles every Saturday is nothing more than
base miles. Some of us find distance events the call
to action; others need the intense pressure of racing head to head to satisfy
our inner warrior. The one single thread through all
our different motivations is simple; we want to know what we are capable of
accomplishing. We want to know how good we can get with
the time and resource available.
Unlike traditional team sports, cycling is an opportunity to compare ourselves
in 100% real time with others around us. We either
keep up or get dropped. If you want to be the first to the top of the hill,
there is only your strength and your will power to get
you there. There is no team mate to pass the ball to, no referee to affect the
play, and no fans to cheer you on. It’s all about
your inner desire to be better than last weekend; better than the other riders
in the group.
We’ve all heard the story of Lance Armstrong weighing his food and shake our
head at the attention to detail this exemplifies. Deep
down we know this is but one example of how his commitment to details supported
his success and can be sure he applied the same
level of attention to every other area he could. While you might not be ready
to weigh your food before every meal, why not take
inventory of your own lifestyle and consider what details might better support
your performance goals, or currently be prohibiting
them? Does it matter what you eat before a long ride? Does it matter that you
stayed up until midnight playing video games the
night before a ride? It all depends on your commitment to your own success.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=7879


17. Fruit Sugars Might Speed Obesity:
They may interfere with insulin to increase weight gain, experts say.
Fructose, the sugar found in fruit, honey and the corn-syrup sweeteners used in
many processed foods, may trick the body into
thinking it's hungrier than it really is, researchers report.
The findings could explain why sweet foods help boost obesity rates in the
United States and elsewhere.
In their studies with rats, researchers at the University of Florida identified
fructose as part of a biochemical chain reaction
that causes weight gain and other characteristics of metabolic syndrome, the
precursor to Type 2 diabetes.
Fructose can also cause an increase of uric acid levels in the blood, the
Florida team found. This temporary rise in uric acid
blocks the action of insulin, the hormone that regulates how body cells use and
store the sugar they need for energy.
If increased uric acid levels occur frequently enough, features of metabolic
syndrome may develop over time, the researchers said.
These features include obesity, elevated blood cholesterol levels and high blood
pressure.
More...from Health Scout at:
http://www.healthscout.com/news/1/529546/main.html


18. Chronically Ill Patients Turn to Yoga for Relief:
JACK WATERS credits yoga with saving his life four years ago. Riding the subway
in Paris, he began experiencing chest pain. He knew
that signaled a heart attack because he'd had two already, side effects of an
H.I.V. medicine that raised his cholesterol. He needed
to get to a hospital, but first he wanted to do a yoga pose.
"I had to get out and sit down and use the bench and do an inversion so that I
would be able to walk somewhere to get help," he
said. He started to take deep, slow breaths to maximize his oxygen intake and
did a shoulder stand to increase his circulation. Then
he found a taxi and went to a hospital.
Mr. Waters, 51, a filmmaker, learned these techniques in a yoga class for people
with H.I.V. and AIDS. The weekly session at the
Iyengar Yoga Institute in Manhattan teaches exercises that can ease side effects
like headaches or fatigue and aid bodily functions
like digestion. "It pretty much saved my life," Mr. Waters said.
People with chronic illnesses from AIDS and cancer to osteoporosis and Crohn's
disease are increasingly turning to yoga classes that
single out their specific ailments. Often it is something their doctors
recommend for the stress-relieving benefits of both exercise
and meditation. But many patients find that the sessions, which make them feel
more comfortable, also lessen some of their symptoms
and the side effects of their medications. And because students exercise
alongside others with their same medical problem, the
classes also provide emotional support.
"I had always been exercising, but I had never done anything that focuses on the
mind and the body," said Cynthia Mencher, a breast
cancer survivor. Five years ago Ms. Mencher, 69, joined a yoga class at the
Integrative Medicine Service at Memorial Sloan-Kettering
Cancer Center in Manhattan while recovering from her illness. "That gave me back
a sense of reinhabiting my body."
More...from the NY Times at:
http://www.nytimes.com/2005/12/15/fashion/thursdaystyles/15Fitness.html


19. UK judge says smokers responsible for own health:
A UK judge has cut compensation to the widow of a smoker who died of asbestosis,
saying that tobacco smokers must take
responsibility for their own health, and warned that his ruling could affect
future payouts.
Mr. Justice Stanley Burnton cut by 20 percent a payout to the widow of a
dockyard worker who died of asbestosis because of the
worker's own "contributory negligence" in failing to give up smoking.
The judge said on Friday it was "surprising" that no English court had ever
before been asked to decide whether smoking is
"negligent". He said his ruling was likely to have an impact on many other
compensation cases.
More...from Reuters at:
http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2005-12-1\
6T174834Z_01_FLE657056_RTRUKOC_0_US-BRITAIN.xml&arch
ived=False
[Long URL]


20. Eating for Performance:
By Bob Seebohar
Nutrition, just like your triathlon training, can be quite confusing if you
don’t have the right information. This article will
provide you the tools to build an eating program that will support your
training, improve your performance and help you achieve
optimal health.
The Essentials
Let’s start with the six essential nutrients you need for good health and
effective training.
Carbohydrates are the ultimate source of energy for your body. Each gram of
carbohydrate provides 4 calories. Your body stores
carbohydrates in low amounts, thus the importance of eating them during training
to make sure your body has a constant supply to
keep working. As intensity of exercise increases, logically the need for
carbohydrates also increases. Recommended daily amount for
a triathlete: 5-10 grams of carbohydrate per kilogram of body weight.
Protein has 4 calories per gram and provides your muscles the amino acids they
need for rebuilding broken down muscle. Protein does
not get stored in the body as protein: It gives its amino acids to the muscles
(and DNA) that need repair and forms a very toxic
substance with nitrogen compounds. This toxic substance, ammonia, is escorted to
a very efficient metabolic cycle where it goes
through many biochemical changes and eventually is excreted in the urine.
Recommended daily amount: 1.2-1.4 grams of protein per
kilogram of body weight.
More...from Competitor Magazine at:
http://www.competitor.com/story.cfm?story_id=7325&pageID=4723


21. Drug Use in Sports Should Be Permitted Under Supervision, Professors Say:
Professional athletes should be allowed to use performance-enhancing drugs under
medical supervision, three professors wrote in U.K.
medical journal The Lancet.
Legalizing drugs such as steroids would allow research into cheating methods
without risking the health of athletes or reducing
their lifespan, Bengt Kayser, Alexandre Mauron and Andy Miah said. It would also
steer amateurs away from potentially harmful
practices, they wrote.
``Legalization of doping, we believe, would encourage more sensible, informed
use of drugs in amateur sport, leading to an overall
decline in the rate of health problems associated with doping,'' they said in
the Dec. 17 edition.
The issue of drugs in sport resurfaced three days ago when U.S. sprinter Tim
Montgomery, the former world record-holder in the 100
meters, was banned two years for steroid use. He's since retired, Reuters
reported. Argentina tennis pro Guillermo Canas, then
ranked 10th, was given the same punishment in August when he tested positive for
a banned diuretic, while there were a record 26
doping cases at last year's Athens Olympics.
More...from Bloomberg at:
http://www.bloomberg.com/news/sports/top.html


22. Tips to minimize injuries this holiday season:
Hanging festive lights, rushing through malls with overstuffed shopping bags and
hitting the slopes on vacation are all signs that
the holidays are here. Unfortunately, common festivities can cause injuries that
make this season anything but jolly.
That's why the American Academy of Orthopaedic Surgeons (AAOS) advises people to
take proper precautions when participating in
seasonal activities.
Based on data from the U.S. Consumer Product Safety Commission (CPSC), in 2004
alone, more than 49,100 luggage-related injuries and
approximately 500,000 winter sports-related injuries -- from activities such as
ice hockey, ice skating, sledding, skiing,
snowmobiling, snow boarding, snow tubing and tobogganing -- were treated at
hospital emergency rooms, doctors' offices and clinics.
In addition, the Centers for Disease Control and Prevention (CDC) cites that
approximately 5,800 people were treated in emergency
departments for sustaining fall-related injuries while decorating during the
2002 holiday season.
"The hectic pace of the holiday season may cause people to unknowingly let their
guard down, making them more susceptible to bone,
joint and muscle-related injuries," said Richard F. Kyle, M.D., first vice
president of the AAOS. "Adults and children -- whether at
home or vacationing in cold-weather climates -- can prevent injuries by being
more cautious and celebrating in moderation."
More...from Active USA at:
http://www.activeusa.com/story.cfm?story_id=12634&sidebar=17&category=activeusah\
omepage


23. Tough? Try not drinking for a month:
Skipping alcohol boosts workouts, the instructor vowed. But few counted on the
peer pressure.
For moderate social drinkers, hopping on the wagon for a month shouldn't have
been that daunting of a task.
Not just any moderate social drinkers, but a handful of men and women who are
exceptionally fit, as in training-for-a-marathon fit.
These are people used to discipline and healthy lifestyles, people who can get
through a rigorous boot camp class without hurling.
Yet some found that wagon trip much more uncomfortable than they thought, and
didn't even last a month. Some didn't even make it a
week.
"It was really hard," says participant Lala Alvarez. "I told people I was laying
off the alcohol, and there was this pressure —
'Have a drink with us! This drink tastes fantastic!' I'm like, stop it."
The few who made it, successfully braving social occasions and surprisingly
intense peer pressure, are now believers in what their
boot camp instructor promised all along (although almost all started drinking
again after the month was over): No alcohol means
better sleep, more energy, healthier eating habits — and improved workouts.
And while one new study casts doubt on their efforts, other research backs them
up.
The idea was hatched in October by their boot camp instructor Marco Reed, who
had gone without alcohol for a month several years ago
with one of his personal training clients and found it gave him more confidence,
improved his memory and boosted his energy. "I
actually felt amazing," he says. "I felt more clear. I had control over my
actions." And after a while, he adds, he didn't feel like
drinking "was something I had to do."
Reed, 34, has developed a devoted following of boot camp students and personal
training clients in his three years in Los Angeles.
He has intermittently encouraged individual clients to stop drinking, especially
those training for something such as a marathon or
those with hefty weight loss goals. But he's never asked an entire class to take
the plunge. (By the way, he can tell if a client
has downed a few the night before: telltale signs include smelling like alcohol,
exercising with less gusto and seeming a bit off.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-bodywork12dec12,1,793641.st\
ory?coll=la-health-fitness-news


24. Caffeine: Yes or no?
When the noted physiologist David Costill announced in 1978 that a cup of strong
black coffee taken before running a marathon could
improve performance by as much as 10 minutes, it was common to see runners just
before they embarked on their 42 km spin, drinking
not just one cup of strong black coffee, but several.
Costill found that the caffeine in coffee stimulated the sympathetic nervous
system to burn fatty acids for fuel preferentially.
This would save valuable glycogen until needed later in the race around the 35km
mark.
Without coffee, only 19 per cent of fatty acids were burnt, but this was doubled
after swigging a cup of strong black coffee. Fatty
acids may be classed as "the commercial fuel" for the human machine, while
glycogen can be considered a high octane premium fuel
which is preferentially oxidised for energy.
As with all alleged ergogenic aids, there are plenty of people around who tried
it and because they didn’t become champions
overnight, were quick to criticise Costill’s findings. Some even said that
caffeine was a banned substance in sport. It is not. The
permitted amount is 12 microgrammes per millilitre in urine. To reach this
level, requires mega dose of pure caffeine and such an
amount will cause violent stomach pain.
So, what went wrong? Well, the first thing is that the user must be
well-trained. Caffeine will not transform a poorly prepared
athlete into a better one. Two-thirds of the studies with trained athletes
showed significant benefits of caffeine on performance or
physiological responses or both.
This was not the case when sedentary subjects were coerced into exercise. The
next thing was pretty obvious to the physiologists and
not to the majority of runners: if a person is a three to six cups of coffee a
day individual, the effect of just one or two cups of
strong coffee will be minimal.
For any benefit to show, it would be necessary to abstain totally from the
beverage for at least 14 days before competition and this
applies equally to the consumption of tea. In fact, any caffeine-containing drug
or herb, such as guarana, should be avoided in the
run-up to the race.
More...from World of Endurance at:
http://worldofendurance.com/article.asp?a_id=592362


25. Digest Briefs:
* Q: My husband recently started taking bovine colostrum as a supplement to
increase lean muscle mass. Coincidentally (or maybe not
coincidentally), he is noticing that his heart is racing a lot. Do you think
there is a connection?
A: Colostrum is the first fluid from a mother's breast following the birth of
her young. It is a liquid that is rich in immune
proteins, tailored to give the newborn's immune system a boost until it can
begin manufacturing disease-fighting antibodies on its
own. This type of protection, referred to as "passive immunity," is considered
to be one of the great health benefits of
breast-feeding.
What, then, does a bovine colostrum supplement have to do with increasing muscle
mass? Bovine colostrum contains certain growth
factors, and it is possible that these might contribute to increased muscle
mass, but the evidence is not straightforward. There was
one study in the March 2001 issue of the journal Nutrition reporting that eight
weeks of colostrum (20 grams per day in powder form)
could increase lean body mass in active men and women. A subsequent study in the
December 2002 issue of the International Journal of
Sport Nutrition tested elite hockey players and found no improvement in body
composition when colostrum was compared with another
protein source. Various studies have shown that the colostrum intake might help
with specific aspects of specific sports, but the
theme here is one of inconsistency. This is a hot area, and if this product
provided a definite edge, the evidence would be
abundant. As harsh as it sounds, the health benefits of colostrum supplements
are guaranteed only if you are younger than 6 months
old and bovine in origin.
As for the racing heart, it is possible that something in the supplement is
causing these symptoms. The product could be causing an
allergic reaction, or a stimulant in the supplement could be the cause. Check
the label ingredients to make sure there are no
surprise ingredients. A racing heart is not something to be trifled with, so
check with your health professional so you can find the
source of this problem.
From the Contra Costa Times.

* Runners: Winter Marathoning Tips by Patrick McCrann
Let's face it...winter marathon training isn't for the faint of heart, with the
waning daylight hours and the cold weather. Here are
tips for successful winter training.
Long Runs: No cutting corners here. A long run needs to be done outside unless
you live in extreme weather conditions (if so, see
the Treadmill section). If it's really cold, wait until midday to run and use
the early morning for a core or flexibility session.
In the winter you (and your shoes!) will need a longer warm-up. Be patient and
let your body get into a groove.
Hydration: Even though it isn't hot, your hydration needs are pretty much the
same. The biggest difference is that you won't be
feeling the outward signs of your work (sweat and salt). On really cold days,
keep your fluids under your outer layer so they don't
freeze.
Functional Gear: Lightweight gloves and a skullcap can be pulled off and stuffed
into the pockets of an outer layer. The outer layer
should be windproof and have zippers in the armpits for ventilation.
Treadmill Training: Without external stimuli such as hills and wind, your heart
rate will be lower on a treadmill. It also makes a
difference that the treadmill is pushing your legs instead of you pulling your
body forward. Counteract these issues by manipulating
the grade periodically to stimulate your heart. Running at 0 percent grade is
similar to running on a slight downward slope. Kick it
up to a minimum of 1 percent to mimic your normal running style. Change up the
incline and pacing to stimulate different muscle
groups during your run.
Patrick McCrann, author of a Boston Marathon Training Plan, is a seven-time
Ironman finisher and avid endurance runner. He blogs
weekly, offering various training tips and free support on the PTS forum. For
more go to http://www.performancetrainingsystems.com.


* Runners: Running Slow to Run Faster by Ken Mierke
Almost every runner naturally reaches forward with the foot in an effort to
artificially lengthen the stride, maintain balance and
make some use of the unnecessarily thick slab of rubber under the heel of
running shoes. Many runners understand that landing with
the foot directly beneath the hip is more efficient, but still struggle to make
this change.
One way to make it easier to keep footstrike in the correct location is to
practice very slow running. I have many very fast
athletes (sub 5-minute/mile triathlon 10K males, sub 6-minute females) run
extremely slowly as drill work when trying to adjust
footstrike placement. Frequently I will have the athlete run in place on a
stationary treadmill for 1 minute and then increase the
speed by 1 mph each minute until they reach basic endurance pace to complete the
warm-up. This may seem silly, but running this
slowly makes the technique that will help you run faster almost automatic.
Placing the foot out in front uses momentum to carry the body up over the
position of footstrike, where the athlete can extend the
hip to generate propulsion. With almost no forward momentum, the foot must
remain directly beneath the hips at footstrike. Be
careful every time you increase speed, to generate propulsion for the speed
increase in the rear quadrant, underneath and behind the
hips.
Feel free to e-mail me at mailto:CoachKen@... with a quick question.
Ken Mierke is author of The Triathlete's Guide to Run Training and developer of
Evolution Running. Two of Ken's 15 clients won world
championships in 2005 using these techniques. More information is available at
www.EvolutionRunning.com.

* (Buzz Factor)
Researchers at the University of Connecticut have discredited the belief that
downing caffeine—a known diuretic—increases the risk
of dehydration in active people. During a 2005 study, fit male subjects who
exercised four times a week were split into three
groups. One group knocked back a placebo, one gulped down the caffeine
equivalent of 14 ounces of coffee, while the other swallowed
a double dose of the energizer. The results showed no increase in urine
production by any group, indicating that a caffeine boost
each day won't put the active set into a liquid deficit.

* Health Tip: Pilates Fitness Training for Almost Everyone
Baby boomers may get a big benefit.
Here's a list of long-term benefits experienced by those who perform Pilates:
* Better posture, alignment and balance.
* Greater body awareness.
* More flexibility.
* Longer, leaner muscles.
* Relief from back pain and other injuries.
* Better range of motion.
* Less stress and mental tension.
* A healthy eating plan and heart-pumping activities combined with Pilates can
help achieve a total body workout.
-- Kimberly Sferruzzo, Health Scout


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

December 17, 2005:
Frosty's 5K Family Fun Run/Walk - Round Rock, TX
http://www.Frostys5k.com

Lifetime Fitness Reindeer 5K Run - Columbus, OH
http://www.premierraces.com

December 18, 2005:
Jacksonville Bank Marathon - Jacksonville, FL
http://www.1stplacesports.com/jm.htm

Make Room for Santa 10K/5K - Irvine, CA
http://www.make-u-fit.net

December 31, 2005:
Emerald Nuts Midnight Run - New York, NY
http://www.nyrr.org/nyrrc/org/home.html

December 31, 2005 - January 1, 2006
Running Times Guide to New Year's Races
http://www.runningtimes.com/special/05nyraces.htm


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/

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
RunnersWebCoach
http://www.runnerswebcoach.com


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TrainingPeaks.com by Wes Hobson.
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Triathlon Meetup
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Triathlon Meetups! Happening THIS month, find out when .

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The Stretching Video in a DVD version. With the DVD version you're able to use
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* View only stretches for a specific muscle group;
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* View only the introduction and rules for safe stretching; or
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**END...OF DIGEST...**