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
are the opinions of the writers and not necessarily
those of the Runner's Web. Visit the Runner's Web at http://www.runnersweb.com
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1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
November 10, 2007: Prize Money Announced for Teams
RunnersWeb.com Inc. is pleased to announce the addition of $2,250 in prize money
for the top teams for the 2008 Emilie's Run. This
prize money is in addition to the previously announced $5,500 in individual
prize money for the top open and masters runners and the
primes for the leaders at 1 through 4K.
The team prize money will be allocated as follows:
1st (Open): $1,000,
2nd: $750,
3rd: $500
A maximum of 5 entrants per team, top 3 to score.
The 2008 edition of Emilie's Run will take place on Saturday, June 21st at the
Aviation Museum in Ottawa with $5,500 in cash prizes
for the top open and masters and merchandise prizes for the top teams and
age-groupers.
There will also be a 1K run for children.
For more on the race visit the website at:
http://www.emiliesrun.com.
Join Emilie's Run Community and contribute at:
http://groups-beta.google.com/group/emiliesrun?hl=en
January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's Run
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. A copy of Living the Good Life audio CD
Get started today! Visit www.GoodLifeFitness.com Limited time offer.

3. Road Runner Sports, the world's largest running store at:
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New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, 2008
http://www.torontowaterfrontmarathon.com/

5. Mississauga Marathon
The 5th anniversary edition of the Mississauga Marathon will be run on May 11,
2008 with the 10K the evening before on May 10th.
Register before February 6th to beat the price increase.
For more visit the race site at:
http://www.mississaugamarathon.com

6. Training Peaks
Training Peaks, LLC is dedicated to the endurance athlete and coach. With our
industry leading software products, we're committed to
help you monitor, analyze and plan your training. We encourage you to draw on
our passion for excellence to help you reach your
athletic dreams. Trusted by thousands. Dedicated to you.
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7. Running Free
Running Free is a complete online running store with everything for the casual
to serious runner.
They also have retail stores in the GTA (Toronto) and Markham.
Check them out at:
http://www.runningfree.com

8. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run
GoodLife Fitness - Coed or Women's Only
Visit www.GoodLifeFitness.com today to receive 3 FREE Visits!
Your 3 FREE visits include:
. A Visual Fitness Planner Consultation
. Fit Fix Orientation to learn how to exercise safely and effectively
. Access to all cardio and strength-training equipment
. Access to all of our world-class Group EXercise classes
. A copy of Living the Good Life audio CD
Get started today! Visit www.GoodLifeFitness.com Limited time offer.

9. Watch over 50 IAAF Events Live and On-Demand.
World Championship Sports Network
ABOUT WCSN
World Championship Sports Network (WCSN) is the premier destination for fans of
Olympic and lifestyle sports, delivering an
immersive experience via exclusive live and on demand coverage of world class
competitions, interaction with top athletes and in
depth access to sports news and information year round.
WCSN offers comprehensive coverage of over 60 sports disciplines, through
exclusive long term programming agreements across a number
of key International Federations and National Governing Bodies. Major
championship events in sports ranging from Athletics (Track &
Field), Skiing, Swimming, Gymnastics and Cycling to Volleyball, Karate and
Taekwondo are featured online at
http://tinyurl.com/ysnvnh and on television via WCSN's weekly syndicated
television program, World Championship Sports, available in
more than 45 million US households. WCSN also markets Olympic sports in
partnership with International Federations, National
Governing Bodies, local organizations, clubs, sponsors, and through related
websites and publications.
WCSN is dedicated to providing year round, in depth coverage of these important
and exciting sports to reach millions of fans around
the world for whom they represent a way of life. WCSN is committed to expanding
the audience by delivering programming that
exemplifies the best of the human spirit. WCSN enables fans to interact with
world class champions as well as get to know the up and
coming athletes through blogs, interviews and their broadcast commentary.
Consistent with the world class caliber of the sports it celebrates, WCSN
delivers high quality production values, leveraging
state-of-the-art-technology and next generation distribution platforms to
provide an immersive, interactive experience available
anytime, anywhere.
Visit WCSN at:
http://tinyurl.com/ysnvnh

10. Canadian Running Magazine:
Subscribe at:
http://www.runnersweb.com/running/CanadianRunner.html

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NEW THIS WEEK:
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I've created a Runner's Web Group on Facebook.
To join the Runner's Web Facebook group, if you are not a member of Facebook,
you must first create a free Facebook account at
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

* ACTIVE.COM
RunnersWeb.com has teamed up with Active Trainer coaches to offer training
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* 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
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Associate with the University of California, San Diego. Her
column index is available 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
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swimming, and each issue is packed full of exclusive
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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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Check out our article archive from Peak Performance Online at:
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Visit the PPO site at:
Peak Performance Online:
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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.
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unningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

* Running Research News:
RRN's free, weekly, training update provides subscribers with the most-current,
practical, scientifically based information about
training, sports nutrition, injury prevention, and injury rehabilitation. The
purpose of this weekly e-zine is to improve
subscribers' training quality and to help them train in an injury-free manner.
Running Research News also publishes a complete, 12-page, electronic newsletter
10 times a year (one-year subscriptions are $35); to
learn more about Running Research News, please see the Online Article Index and
"About Running Research News" sections below or go
to RRNews.com.
Check out the article index at:
http://www.runnersweb.com/running/RRN_index.html

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Protecting Athletes
Microbiologists Invent Coating To Protect Athletes From Infection
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. Does Weight Lifting Make a Better Athlete?
4. A new series on fluid intake and dehydration
Part I: The history of fluid intake during exercise.
5. The effects of face-cooling during hyperthermic exercise
6. Creatine In Addition To Exercise Enhances Strength In Older Adults
7. When You Hit the Wall
8. Is Chronic Fatigue Syndrome A Physical Or Psychological Affliction?
9. Iron deficiency: much more prevalent than you imagined and posing particular
risks for athletes
10. Asker Jeukendrup: Real World Aerodynamics
11. This Week in Running
12. Warming Up
13. Modified Fasting: a good weight control strategy?
14. Glucosamine no better than placebo for hip arthritis
15. Planning The Right Taper: Fast, Exponential Decay May Be The Way
16. Address Footstrike for Running Speed
17. Arthur Lydiard - Running Man
18. Elite Athletes More Susceptible To Common Illnesses, Research Suggests
19. Tips For The Aging Athlete
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Which best describes your athletic endeavours?
Fitness Runner
Fitness Multisport Athlete
Recreationally Competitive Runner
Recreationally Competitive Multisport Athlete
Serious Competitive Runner
Serious Competitive Multisport Athlete"

You can access the poll from our FrontPage ( http://www.runnersweb.com) as well
as checking the results of previous polls.

LAST WEEK'S POLL RESULTS:
"How long should the ban be for a first-time drug offense in athletics?"
Answers Percent
1. 2 years 0%
2. 4 years 14%
3. 6 years 0%
4. 8 years 0%
5. Life 86%


FIVE STAR SITE OF THE MONTH: WCSN.com
Watch over 50 IAAF Events Live and On-Demand at WCSN.com.
World Championship Sports Network (WCSN) is the premier destination for fans of
Olympic and lifestyle sports, delivering an
immersive experience via exclusive live and on demand coverage of world class
competitions, interaction with top athletes and in
depth access to sports news and information year round.
WCSN offers comprehensive coverage of over 60 sports disciplines, through
exclusive long term programming agreements across a number
of key International Federations and National Governing Bodies. Major
championship events in sports ranging from Athletics (Track &
Field), Skiing, Swimming, Gymnastics and Cycling to Volleyball, Karate and
Taekwondo are featured online at
http://tinyurl.com/ysnvnh and on television via WCSN's weekly syndicated
television program, World Championship Sports, available in
more than 45 million US households. WCSN also markets Olympic sports in
partnership with International Federations, National
Governing Bodies, local organizations, clubs, sponsors, and through related
websites and publications.
WCSN is dedicated to providing year round, in depth coverage of these important
and exciting sports to reach millions of fans around
the world for whom they represent a way of life. WCSN is committed to expanding
the audience by delivering programming that
exemplifies the best of the human spirit. WCSN enables fans to interact with
world class champions as well as get to know the up and
coming athletes through blogs, interviews and their broadcast commentary.
Consistent with the world class caliber of the sports it celebrates, WCSN
delivers high quality production values, leveraging
state-of-the-art-technology and next generation distribution platforms to
provide an immersive, interactive experience available
anytime, anywhere.
Visit WCSN at:
http://tinyurl.com/ysnvnh


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

BOOK/VIDEO OF THE MONTH: Yoga for Runners
Keeping runners healthy and on the road.
The key to unlocking your potential as an athlete is flexibility. Christine
Felstead’s Yoga for Runners™ is an easy, empathic method
of improving flexibility for all athletes, regardless of body type. The
four-part format allows you to focus on any individual
segment or run through the program in its entirety.
~ Fundamentals – as a runner, how to integrate yoga into daily life to improve
sitting, standing and running postural alignment
~ Lower Back
~ Hamstrings
~ Hips
Also included is a visual Anatomy Reference Guide. As an athlete, knowing more
about your body will help to improve performance;
reduce the risk of injury; and yoga poses will be better aligned.
Read a review of Yoga for Runners on the Runner's Web at:
http://www.runnersweb.com/running/news_2008/rw_news_20080218_Yoga_for_Runners.ht\
ml
Buy the DVD at:
http://www.yogaforrunners.com/products/



For more publications on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and
http://www.runnersweb.com/running/amazon.html

THIS WEEK'S FEATURES:

1. Protecting Athletes:
Microbiologists Invent Coating To Protect Athletes From Infection.
Microbiologists have devised an anti-microbial coating to protect athletes from
potentially deadly infections. When applied to a
surface, the coating bonds to it, then inhibits growth of bacteria, fungi, mold,
and viruses. The coating can be applied to surfaces
in locker rooms, equipment, and athletic fields.
More than 130,000 Americans contract a potentially fatal staph infection called
MRSA every year. It's increasingly common among
young, healthy athletes. Now, a new high-tech system could put an end to
bacteria lurking in the locker room.
Antibiotics work for some, but many MRSA strains are resistant to drugs.
"If it spreads into your system, it can go from your skin level into the tissue,
into the organ level and it can actually kill you,"
said Rod Walters, athletic trainer from the University of South Carolina.
MRSA spreads through skin contact, clothing and even showers, putting athletes
in close quarters at high risk. "We're not trying to
create a crisis or a fear among the people, but hey, if it's there, we have to
deal with it," Walters said.
More...from Science Daily at:
http://www.sciencedaily.com/videos/2007/0905-protecting_athletes.htm


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Weight Gained When You Stop Exercising May Be Hard to Lose
If you want to use exercise to help control your weight, don't stop. Paul
Williams of the University of California at Berkeley
showed that interrupting an exercise program can cause
you to gain weight that won't come off easily even after you resume training
(Medicine & Science in Sports and Exercise, February
2008).
Williams compared 17,280 men and 5,970 women who decreased their running
distances with 4,632 men and 1,953 women who increased
their running distances over an eight year period. He found that runners who
decreased their distance from five to zero miles per
week gained four times as much weight as those who decreased their distance from
25 to 20 miles per week. He also found that people
who started running after an exercise layoff didn't lose weight until their
mileage exceeded 20 miles per week in men, and 10 miles
per week in women.
The people in the lower mileage groups were not able to lose the weight gained
during time off if they just resumed the same
exercise regimen. This study explains why exercise
programs designed to prevent obesity may fall short if the exercise is
irregular, seasonal, or often interrupted. "Many scientists
attribute the obesity epidemic to excess calories rather than [lack of]
exercise, because dieting has been shown to produce more
weight loss than exercise," says Williams. "My findings suggest that calorie
intake and body weight may be self regulating in active
individuals."
* Dear Dr. Mirkin: Does sexual activity stress the heart more than exercise?
No; a study from the University of Medicine and Dentistry
of New Jersey in New Brunswick shows that the stress on the heart from making
love is relatively insignificant, compared to that
caused by exercising (The American Journal of Cardiology, December 2007).
Nineteen men and thirteen women performed a
maximal-effort stress test (exercising vigorously on a treadmill) followed by
home-monitored sexual activity using heart rate and
blood pressure recording devices. During sexual activity the men had maximum
heart rates 28 percent lower than during exercise, and
systolic blood pressure 20 percent lower. In the women the heart rate was 36
percent lower and blood pressure 25 percent lower.
The duration of treadmill exercise slowed by nine seconds for each additional
year of age, and duration of sexual activity slowed by
one minute for each year of age. How long they could make love correlated with
how long they could run on a treadmill. For each
additional minute on the treadmill, the person could make love for an additional
2.3 minutes.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. Does Weight Lifting Make a Better Athlete?
Some training experts swear by weights. Others believe in plain old practice.
MIKE PERRY, a 31-year-old rower, trained by himself in Ann Arbor, Mich., for six
years while his wife attended medical school. Now
he is a member of the United States rowing team and hopes to be selected in a
couple of months to compete in the Summer Olympic
Games.
These days, he works with a coach and a team, and for the first time he is also
going to a gym twice a week and lifting free weights
for his upper and lower body, and doing a lot of core exercises, he said. His
coach insists upon it. Mr. Perry, though, said he
cannot tell whether weight lifting is helping his performance.
His 29-year-old teammate, Mark Flickinger, thinks weight lifting has helped him.
He said it is difficult to distinguish between the
effects of training by rowing on the water and weight lifting at the gym.
But, he added, after three years of working with weights — including lifting to
failure, the point at which he cannot do another
repetition — he has become a better athlete. The training “improved my P.B.’s by
a substantial margin,” he said, referring to
personal bests, his best performances.
More...from the NY Times at:
http://www.nytimes.com/2008/02/28/health/nutrition/28BEST.html?ref=fitnessandnut\
rition


4. A new series on fluid intake and dehydration:
Part I: The history of fluid intake during exercise.
Today we begin our five part series on fluid intake during exercise. As
discussed, we will look at this complex and somewhat
controversial issue over the next two weeks, covering the following topics:
The story begins, as most do, at the beginning…a look at the history of fluid
intake and drinking during endurance exercise, which
serves to illustrate an important point, one which will be covered again and
again in this series…For this post, we acknowledge
Professor Tim Noakes of UCT, the fluid pioneer whose lifelong pursuit of the
truth in this area (and a lone battle for much of it)
has thrown up the excellent quotes and anecdotes we use as we delve into the
issue.
Don’t drink – it’s harmful?
Had you been around to run in the 1908 Olympic Games in Rome, you would be
reading this with a sense of bewilderment at how things
have changed. Today, runners are told to drink, drink, drink. Drink to replace
ALL weight loss. Don’t get dehydrated, and so on. But
your recollection of running in the early 1900’s would have been that you should
NOT drink during exercise! Remarkably, 100 years
ago, runners were being told by “experts” (that is, commentators on the sport
and fellow runners) that drinking would be
detrimental! For example, this quote, by James Sullivan in 1909:
“Don’t get in the habit of drinking and eating in a marathon race; some
prominent runners do, but it is not beneficial”
This was not isolated advice. Joe Forshaw, who won the silver medal at the 1908
Olympic Games marathon once said “I do not believe
in eating during the race, as it can scarcely benefit one, as no nourishment can
come from the food till digested, and the race will
be finished before the food would be digested.”
And then Jim Peters, to many the greatest marathon runner in history, once said
that “… (In the marathon race) there is no need to
take any solid food at all and every effort should be made to do without liquid,
as the moment food or drink is taken, … some
discomfort will almost invariably be felt.”
Runners were not alone in this attitude – Tom Simpson, cycling world champion
and Tour de France contender in the 1960’s, pointed
out that in his time “Four small bottles for a long stage [of the Tour], it is
frowned upon to drink more…“Avoid drinking when
racing, especially in hot weather. Drink as little as possible, and with the
liquid not too cold. It is only a question of will
power. When you drink too much you will perspire, and you will lose your
strength.”
More...from the Science of Sport at:
http://scienceofsport.blogspot.com/2007/10/part-i-history-of-fluid-intake-and.ht\
ml


5. The effects of face-cooling during hyperthermic exercise:
There’s no doubt that effective face-cooling strategies can help improve sport
performance in very hot conditions. However (as Matt
Lancaster has indicated elsewhere in this issue), effective cooling protocols
are not always convenient or possible during match or
race conditions. Face-cooling (applying cold packs to the forehead) as a cooling
strategy is easy to implement but how effective is
it?
That’s the question scientists from the University of Birmingham in the UK have
been trying to answer in a study on cycling in hot
conditions. Ten fit but non heat-acclimatised males (average age 23 years,
average VO2max 56mls per kg per min) exercised for 40
minutes on a cycle ergometer at 65% of their peak aerobic power in ambient
temperatures of 33ºC and 27% relative humidity on two
separate occasions with face-cooling and without face-cooling (the control
condition). In particular, the scientists were keen to
see the effects of face-cooling on core temperature, heart rate, blood lactate,
perceived rate of exertion (PRE), prolactin release
(a measure of exercise stress) and subjective thermal comfort. The results were
as follows:
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/does-face-cooling-improve-sports-performance-359\
03


6. Creatine In Addition To Exercise Enhances Strength In Older Adults:
Lower muscle mass and an increase in body fat are common consequences of growing
older.
While exercise is a proven way to prevent the loss of muscle mass, a new study
led by McMaster researcher Dr. Mark Tarnopolsky shows
that taking a combination of creatine monohydrate (CrM) and conjugated linoleic
acid (CLA) in addition to resistance exercise
training provides even greater benefits.
The study to be published on Oct. 3 in PLoS One, involved 19 men and 20 women
who were 65 years or older and took part in a
six-month program of regular resistance exercise training.
In the randomized double blind trial, some of the participants were given a
daily supplement of creatine (a naturally produced
compound that supplies energy to muscles) and linoleic acid (a naturally
occurring fatty acid), while others were given a placebo.
All participants took part in the same exercise program.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/10/071002213425.htm


7. When You Hit the Wall:
The episode occurs when the body uses up its stores of glucose. It can happen
any time.
By Jeannine Stein, Los Angeles Times Staff Writer
YOU'RE at mile 20 in the marathon, feeling no pain, striding at a comfortable
pace, wind at your back. Suddenly you feel a wave of
fatigue so strong it's as if your body wants to melt into the pavement. Then
comes a rush of dizziness -- and disorientation. You've
hit the wall.
The bane of long-distance runners and endurance athletes, the dreaded wall can
derail the best marathon plans. But it's neither
inevitable nor insurmountable.
What happens
The feared episode occurs when the body uses up its stockpile of glycogen, a
stored form of glucose that's kept in the liver and
muscles. Glycogen is the main fuel used during sustained exercise and largely
comes from carbohydrates such as pasta, bread, fruits
and vegetables.
When the glycogen stockpile is gone, "the body doesn't have that fuel source
available and must then transfer to another fuel
source, which is fat," says Dr. John DiFiori, chief of the sports medicine
division at UCLA. "It can be used as energy, but it's not
as efficient an energy source as glycogen."
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-marathonwall25feb25,1,1150100.story\
?ctrack=4&cset=true


8. Is Chronic Fatigue Syndrome A Physical Or Psychological Affliction?
One of the most difficult things for people suffering from Chronic Fatigue
Syndrome (CFS) is that many believe the condition to be a
psychological, not physical affliction.
New research by the Faculty of Kinesiology hopes to measure one of the
syndrome's most obvious symptoms -- information that could
help doctors in the diagnosis CFS.
"Diagnosis of the syndrome, generally follows eliminating every other possible
cause, which leads some to speculate that the
condition isn't real," says Dr. Brian MacIntosh. "One thing we know is that CFS
sufferers feel profound fatigue and worsening of
other symptoms following even moderate physical activity. Using our expertise in
the field of exercise physiology we believe we can
measure this post exertion malaise and say with certainty if an individual has
recovered from exercise or if that activity is making
them even more fatigued."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/12/071218115629.htm


9. Iron deficiency: much more prevalent than you imagined and posing particular
risks for athletes:
It is one of life’s paradoxes that many of the most familiar features turn out
on closer inspection to be the most complex. And so
it is with nutrition. Take, for example, iron, one of the most familiar and
researched yet, arguably, least ‘sexy’ nutrients. Most
athletes know that iron is a mineral required for the formation of the red blood
cells used to transport oxygen to hardworking
muscles, and that insufficiency of iron causes anaemia, characterised by
fatigue, listlessness and a general lack of energy. Because
of this, they also know that maintaining iron status and checking red blood cell
or haemoglobin (Hb) levels is vital for
performance.
However, most athletes are far less aware of the fact that iron is one of the
most difficult minerals to absorb, and that they are
especially vulnerable to iron depletion through training-induced losses,
especially if their event involves endurance training. To
make matters worse, the latest ways of measuring iron indicate that that it is
perfectly possible to have a healthy blood Hb count
while simultaneously suffering from depleted levels of tissue iron. And, if that
weren’t enough, new research published this spring
has demonstrated this tissue iron depletion impairs the ability of the body to
adapt to endurance training.
To better appreciate the complexities of iron nutrition, it helps to understand
a little about how iron functions in the body. Most
of us are aware of its role in transporting oxygen molecules around the
bloodstream to the working muscles; the red colour of
oxy-haemoglobin in our red blood cells is visible evidence of iron in action.
When buried deep in the haemoglobin molecule, an iron
atom has the perfect atomic structure to bind strongly enough with an oxygen
molecule to be transported around the bloodstream (in
the form of oxyhaemoglobin) but, crucially, loosely enough to give up the bound
oxygen to a muscle needing it.
If your iron status becomes severely depleted (through inadequate intake, poor
absorption or iron losses), your blood haemoglobin
levels will drop, leading to a reduction in your oxygencarrying capacity. The
result is fatigue, tiredness and breathlessness, even
after gentle exertion – the classic signs of anaemia. Most doctors test for
blood haemoglobin levels when they test for iron
anaemia, although there are other tests, as we’ll see later.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/iron-deficiency.html


10. Asker Jeukendrup: Real World Aerodynamics:
Whether you are a beginning time trialist or a world class competitor there are
several ways to use aerodynamics to your advantage.
Some are relatively inexpensive while others are prohibitively expensive. We got
the inside scoop from noted exercise physiologist
Dr. Asker Jeukendrup…
Dr. Asker Jeukendrup is one of the top exercise physiologist investigating the
metabolic responses to exercise. He has served as the
scientific advisor to the Rabobank professional cycling team, and edited High
Performance Cycling, a book compiled to translate
cutting edge scientific research into recommendations for cyclists of all
abilities.
Following on our interview last year with Scott Daubert of Lance Armstrong’s
F-One team, we caught up with Dr. Jeukendrup to analyse
the findings from his 2001 review paper (co-authored with Jim Martin, Ph.D.)
modeling the aerodynamic improvements from various
changes in equipment and positioning (1). The modeling might surprise those of
you considering that extra bling lightweight aero
gizmo…
You Can’t Be Fast if You Can’t Pedal!
First and foremost you should invest the greatest amount of time, energy, and
financial resources into your training. With a 7-8 min
improvement from training, it’s a cold hard fact that if you can’t pedal hard
enough no amount of wind cheating aerodynamic
equipment will make much of a difference.
Secondly, roughly 70% of the drag numbers seen in a wind tunnel are rider and
position related. Therefore you will cheat the clock
the greatest by dialling in your best possible aerodynamic position on the bike.
The model predicts a 2-2.5 min improvement from
optimising your position. From a cost/speed ratio this is the cheapest and most
effective way to improve your time trialing under
the same power output.
However, it is important that you are able to sustain power in an aerodynamic
position. As always, specificity is the key and it is
critical that you practice on your TT bike or aero position to adapt to it.
More...from Pez Cycling at:
http://www.pezcyclingnews.com/default.asp?pg=fullstory&id=2946


11. This Week in Running:
10 Years Ago- Dan Browne won the USA 3000m indoor title in 7:50.49, leading
five others under 8 minutes.
Marc Davis was next in 7:50.68 and Anthony Cosey was 3rd in
7:55.89. Elva Dryer took
the women's title with a 8:58.87. Amy Rudolph claimed 2nd in
8:59.14 and Joan Nesbit
was 3rd in 8:59.38.
20 Years Ago- John Campbell won the NZL crosscountry title but Risto Ulmala
(FIN) won the race by
one second. Phillip Clode was the 2nd NZL (3 seconds behind
Campbell) while Tom Birnie (NZL)
was 4th, 12 seconds behind Clode. Lesley Graham won the women's
title. She was followed
by Mary O'Connor and Barbara Moore, two and four seconds back
respectively.
30 Years Ago- Sam Williams (USA) won the Trail's End (OR/USA) Marathon in
2:21:44, beating notables
Ron Hill (ENG) in 3rd with 2:22:44 and Bruce Mortenson in 8th
with 2:25:34. Sixty-two
year old Clive Davies posted a 2:49:54, the #2 all-time
performance for 60-64 at that
time (behind his own WR). Irene Griffith (USA) won the women's
race im 2:47:02 over
Susan Henderson (USA) who finished in 2:51:11. Eleven year old
Julie Mullen (USA) ran a 3:02:47
and 60 year old Marcie Trent (USA) ran 3:34:04.
40 Years Ago- Moses Mayfield (USA) won the Cherry Tree (NY/USA) Marathon in
2:35:00. US course measurement
guru Ted Corbitt placed 7th with a 2:51:33. This race is now
known as the Long Island
Marathon.
50 Years Ago- Nothing of note in the ARRS database.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a
focus on races, 3000m and longer, including road, track, and cross-country
events.
The ARRS has a website at http://www.arrs.net.


12. Warming Up:
Want to race faster? Get an effective warm up routine.
“With the possible exception of the national debt, fewer things are more
universally ignored than a proper warm up.”
(Scott Tinley)
Missing or compromising your warm up will, at best, give a compromised
performance, or worse, lead to injury.
But, learning how to warm up effectively can lead to improved race performance.
Understanding what a warm up does, and how it can improve performance, may
persuade you to give it more time and attention.
A warm up has several purposes:
~ To elevate body temperature
~ To increase blood flow to the muscles and associated soft tissues
~ Enhancing muscle contractility, speed and strength
~ Reducing risk of muscle injury
~ Improving the speed of nervous system activity and coordination of movement
~ Improving the VO2 kinetic response to exercise
More...from TriFuel at:
http://www.trifuel.com/training/triathlon-training/warming-up


13. Modified Fasting: a good weight control strategy?
People fast for many reasons: as a religious observance or spiritual ritual, as
a political protest, in preparation for medical
procedures, or as an occasional health practice. And studies have confirmed
that short-term fasting can have a number of health
benefits.
Yet fasting for the purposes of losing weight is not generally seen as a good
idea.
One argument is that you need to learn healthy eating habits in order to achieve
long-term weight control. Fasting is by necessity a
short-term strategy. Sooner or later, you have to begin eating again. And skills
such as exercising portion control, choosing more
nutritious foods and fewer empty calories, eating more vegetables and whole
grains are not developed by fasting.
And we've all heard the argument that people who skip meals (whether one or a
whole day's worth) tend to eat more calories later to
compensate. (More on that in a moment)
But a series of new studies, summarized in the U.S. News and World Report,
suggest that there may be a legitimate role for modified
fasting as a weight loss tool.
A group of researchers in Louisiana conducted a small study in which overweight
subjects ate just 20% of their normal caloric intake
every other day. On the days in between, they ate as much as they wanted. On
average, they lost about 8% of their body weight over
the next two months.
Inspired by these results, Kenneth Webb decided to try his own version of the
program. Webb calculated his daily calorie
requirements (you can calculate yours with our Daily Needs Calculator) and ate
just 30% that many calories every other day. On the
alternate days, he ate 130%. Over the course of about seven months, he lost 30
pounds. Not surprising, because he reduced his
overall calorie intake by about 20%. But Webb says his one-day-on, one-day-off
routine has a psychological advantage: He claims that
it's easy to be disciplined for a single day, knowing that the next day he'll be
eating as much as he wants--with no guilt.
More...from Nutrition Data at:
http://blog.nutritiondata.com/ndblog/2008/02/modified-fastin.html


14. Glucosamine no better than placebo for hip arthritis:
Many people take glucosamine for arthritis-like symptoms but results of a new
study suggest that glucosamine has no clinically
meaningful effect on pain, function, or disease progression in patients with
arthritis of the hip.
In a study lasting 2 years, Dr. Rianne M. Rozendaal and colleagues at the
Erasmus Medical Center in Rotterdam, the Netherlands
randomly assigned 222 patients to glucosamine (1500 milligrams daily) or to
placebo. The patients had relatively early stages of the
hip arthritis; about half of them had mild arthritis for a period of 3 years or
less.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSKIM95174920080219


15. Planning The Right Taper: Fast, Exponential Decay May Be The Way:
Almost all athletes and coaches agree that tapering - the reduction of training
in a systematic way - is a good thing, because it
ensures good recovery from heavy training (Gibla, M.et al., : The Effects of
Tapering on Strength Performance in Trained Athletes, "
International Journal of Sports Medicine, Vol. 15, pp. 492-497, 1994) and is a
key part of preparation for an important competition
(Shepley, B. et al., "Physiological Effects of Tapering in Highly Trained
Athletes," Journal of Applied Physiology, Vol. 72, pp.
706-711, 1992). Unfortunately, there is wide disagreement about how tapering
periods should be constructed. These debates revolve
around how long a tapering period should be, the extent to which training
volume, intensity, and frequency should be reduced during
a taper, and also - very importantly - the rate at which these variables should
be reduced.
One dispute has centered around whether tapers should contain "step reductions"
in training or " exponential decays." In a step
reduction, total training is reduced by a certain amount, and the new volume of
training is sustained throughout the tapering
period. In an exponential-decay situation, the quantity of training decreases
steadily over the course of the taper (there is no
step-down in volume but rather a continuous slide), reaching bare-bones levels
at the end of the tapering period. One popular
step-down strategy is to clip training by 5 to 70 percent and then maintain the
new, lower volume of work for one to three weeks.
Traditionally, exponential decays have been linked with shorter durations of
time, often four to eight days.
More...from Running Research News at:
http://runningresearchnews.com/News_And_Events.php?cid=1&m=11&y=2007


16. Address Footstrike for Running Speed:
Running should be like flying with your feet briefly touching the ground." If
you look closely at a race picture of an elite
runner, both of their feet are almost always in the air. Their feet contact the
ground so briefly; as little as 1/10th of a second,
that it is hard to capture. A good foot-strike involves brief, forceful
contraction under or slightly in front of the center of
gravity. Whether you are a fore foot or mid foot striker the amount of time
your foot spends on the ground is key to running speed.
The foot should actually be moving backwards and toward the body at foot-strike
(pawing). Contacting the ground forward of the
center of gravity on the heel is one of the more common form deficiencies I see.
Video analysis is the best way to capture this,
but you may also look at the wear patterns on the bottom of your shoe to see
where you are contacting the ground initially. If you
see wear on the outside portion of the heel you are probably over striding and
creating breaking forces with each stride. This also
increases impact forces and injury risk. Some runners have a "shuffle stride"
in which they contact the ground behind their center
of gravity but this is less common.
Once you have identified that you are over striding it will take practice to
correct it. Your ground contact gives you a tactile
cue with each stride. If you feel the first contact on the back of your heel
that is an indicator to correct your over-stride. B's
are a drill to practice the pawing motion and to get the foot moving backwards
towards the center of gravity at footstrike. B's
involve extending the foot out in front of the body then forcefully pawing the
ground under the center of gravity. As with any run
drill it is important to get the motion down slowly before attempting it at
speed; and to get quality instruction on the drills and
their purpose. Runners often perform drills with no connection or application
to their stride.
More...from the Sport Factory at:
http://thesportfactory.com/site/qt/Address_Footstrike_for_Running_Speed.shtml


17. Arthur Lydiard - Running Man:
Arthur Lydiard invented jogging. The method of building up physical fitness by
gradually increasing stamina is a simple one, used by
millions of men and women worldwide as part of their everyday health and fitness
regime. It was used to train New Zealand’s greatest
track athletes, and helped propel New Zealand to the top of world
middle-distance running.
Arthur Lydiard was born in 1917 in Auckland. He was educated at Mt Albert
Grammar School and later trained as a shoemaker. Like many
young New Zealand men, he was a keen schoolboy rugby player and continued to
play into his 20s. He also enjoyed swimming and
believed he was fit merely because he participated in physical activities. He
never trained in a formal or organised way.
But by the age of 27 his metabolism was naturally slowing and he could feel
himself getting fat and lazy. A six-mile run with a
friend who was a disciplined athlete proved to Lydiard that his fitness was on
the wane. He described the feeling in the 1983 book
Jogging with Lydiard:
"My pulse rate rose rapidly. I blew hard and gasped for air. My lungs and throat
felt like they had been scorched. My legs were like
rubber. My whole body felt the effects of the run and the effort expended to get
me to the end of it."
He speculated as to how many other first time runners identified with this
feeling. His interest had been ignited. He wanted to know
how to improve his fitness. He wanted to be in shape for the rest of his life.
In looking for answers Lydiard would change the way
the world got fit.
More...from the New Zealand Edge at:
http://www.nzedge.com/heroes/lydiard-arthur.html


18. Elite Athletes More Susceptible To Common Illnesses, Research Suggests
Elite athletes -- often perceived as the epitome of health and fitness -- may be
more susceptible to common illness and are
therefore proving useful in helping scientists understand more about the immune
system.
Nic West, a PhD candidate at Griffith University, has enlisted elite rowers to
help him study the role of salivary proteins that act
as a barrier to infectious agents such as respiratory viruses.
He said salivary proteins such as lactoferrin and lysozyme act to prevent
microbes from infecting the body and typically increase as
the body fights off infection. They have a direct antimicrobial effect and also
help modulate other aspects of the body's immune
response.
"We want to understand the mucosal immune system better and the factors that
increase a person's susceptibility to illness."
An initial observational study comparing elite rowers with sedentary individuals
over five months clearly showed that exercise was
associated with a significant reduction in the concentration of lactoferrin.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/12/071204091909.htm


19. Tips For The Aging Athlete:
by Jen Adley
The number of healthy older individuals who are active in sports has increased
significantly during the past generation. While these
individuals continue to perform at a high level, there is of course a loss in
functional capacity that cannot be overcome by
training. Although no accepted theory of aging exists, older athletes are
limited primarily by the inability to maintain the same
volume and intensity of training. Also, older athletes appear to respond more
slowly to the same training load than do younger
athletes.
Some of the same principles apply to training in older athletes; however, a few
changes to the typical training routine may be
necessary and greater care taken to prevent orthopedic injury. Understanding the
physiological differences between older and younger
athletes can help aging athletes understand how to train to perform at their
best while reducing the risk of injury. Athletic
capacity can be sustained well into advanced age, and many of the physiologic
consequences of aging may be mitigated or reversed
with the proper training protocols.
More...from the Sport Factory at:
http://thesportfactory.com/site/trainingnews/Tips_For_The_Aging_Athlete.shtml


20. Digest Briefs:
* Q. Is there any truth to the idea that if you eat heavily late in the
evening, you will gain weight?
A. The research is not conclusive on a clinical effect of late meals, but there
are suggestions that there might be one.
“If the calories are exactly the same, it shouldn’t make a difference, but my
clinical impression is that people who eat late at
night eat more,” said Dr. Louis J. Aronne, director of the comprehensive weight
control program at NewYork-Presbyterian
Hospital/Weill Cornell Medical Center. They may be eating “an extra meal, if you
will, ‘the fourth meal,’ as one ad put it,” Dr.
Aronne said. Studies of college students who eat late at night have found that
they are more likely to put on weight.
“Eating a big meal just before going to bed has been found in studies to elevate
triglyceride levels in the blood for a period of
time,” Dr. Aronne said. A higher triglyceride level “has been associated with
metabolic syndrome and insulin resistance,” both
related to weight gain, he said.
Dr. Aronne suggested a theoretical framework for why late meals may stay with
you. “If you ate 500 calories during the day but
walked around afterward, your muscles would be competing with your fat cells for
the calories and could burn them up as energy for
physical activity,” he said. “But if you consume it at bedtime, with no physical
activity, the body has no choice but to store the
calories away as fat.”
Readers are invited to submit questions by mail to Question, Science Times, The
New York Times, 620 Eighth Avenue, New York, N.Y.
10018-1405, or by e-mail to mailto:question@....
* Influence of Different Footwear on Force of Landing During Running
Hong Kong Polytechnic University, Hung Hom, Kowloon, Hong Kong, China.
BACKGROUND AND PURPOSE:/b> Previous studies have demonstrated an increase in
foot pronation with mileage in runners. Motion control
footwear was designed to check excessive foot motions, but its clinical
efficacy, especially in terms of pedographic analysis, has
not been well reported. The purposes of this study were to investigate the
changes in plantar force in people when running with
motion control shoes and to compare pedographic measurements obtained in 2
footwear testing conditions (wearing motion control shoes
and wearing neutral shoes) at the beginning and end of a 1.5-km running session.
SUBJECTS:/b> Twenty-five recreational runners who
had >/=6 degrees of foot pronation participated in the study. METHODS:/b> An
insole sensor was used to register the plantar force of
the subjects before and after running 1.5 km in different shoe conditions.
RESULTS: /b> There was no change in the magnitude and
distribution pattern of plantar force with the motion control shoes after the
1.5-km run. With the neutral shoes, however, there was
an increase in mean peak force under the medial midfoot (364-418 N, 15%
increase) and first metatarsal head (524-565 N, 8% increase)
toward the end of the running bout. DISCUSSION AND CONCLUSION:/b> The plantar
force on the medial foot structures increased with
mileage of running with neutral shoes but not with motion control shoes. This
finding has implications for injury prevention with
footwear selection for recreational runners who have more than 6 degrees of foot
pronation.


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

March 1, 2008:
Ironman New Zealand - Taupo, NZ

March 2, 2008:
ABC 7 Sarasota Marathon - Sarasota, FL

Caumsett State Park 50K - Huntington, NY
USA Ultra Championship

Kaiser Permanente Napa Valley Marathon - Napa, CA

LA Marathon - Los Angeles, CA

Little Rock Marathon - Little Rock, AR

March 7-9, 2008:
IAAF World Indoor Championships - Valencia, Spain


Saturday, June 21, 2008
Emilie's Run - The Emilie Mondor Memorial 5K race for Women
http://www.emiliesrun.com
Over $7,000 in prize money for top individual and teams
In 2007 45 women broke 20:00!

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/

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Have a good week of training and/or racing.

Ken Parker
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