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
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our daily news, features, polls, trivia, bulletin
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SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates
goes to support clubs, athletes and clinics related
to multisport and Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's
Fastest Women's 5K
Emilie's Run is over for another year. Almost 300 women completed the race with
38 women running under 20:00
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

3. Road Runner Sports, the world's largest running store at:
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4. Toronto Waterfront Marathon, September 28, 2008
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5. Goodlife Fitness Toronto Marathon - October 19, 2008
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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
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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:
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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
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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
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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
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Visit WCSN at: http://tinyurl.com/ysnvnh

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

11. On August 5, 2008, uber ultra-runner Karl Meltzer will set off on the
biggest race of his life. His challenge: to run the entire
length of the 2,174-mile in less than 47 days.
Definitely daunting. Absolutely grueling. Probably insane. But when he does it,
he'll rule the AT as the guy who conquered it, all
of it, the fastest on two feet.
This is going to be Man vs. Nature, Man vs. Self, Man vs. Clock - and it's going
to be good. So, check back. As Karl's start date
draws near, this site will transform into mission control. With an interactive
map featuring real-time GPS tracking of his progress,
a blog, forums, videos, pictures and podcasts, whereskarl.com will be the place
to keep track of the Speed Goat as he ticks off the
miles on his way from Maine to Georgia. In the meantime, sign up for email
updates* on Karl's training and racing leading up to his
AT attack, feature additions to this site, and occasional discounts from
Backcountry.com and other sponsors
Check it out at:
http://whereskarl.com/?utm_source=runnersweb&utm_medium=banner&utm_content=ad1&u\
tm_campaign=whereskarl

12. Mi-Sport - The Ultimate Sports MP3 Player Introducing the world's first and
only waterproof and wireless sports mp3 player.
These Mi-SPORT mp3 headphones have a 1GB memory built into a cool neckband
design. At last no wire tangle and no earbuds to fall
out. The patented design makes this waterproof/sweatproof mp3 player great for
running, cycling and gym work. The player however is
more than splash proof! It can be completely submerged with no harm to it making
it perfect for swimming, kayaking, and water
skiing. Now incorporating the latest 3D music quality with it's adapted
waterproof speaker. Relax to music in the bath, or push out
that training session with no fear of losing your player or tangling the wires.
Circuit training is so much easier with your own
music. Enjoy the waves wire-free. This is the only waterproof pair of classic
headphones with a built in mp3 player in the world.
The stylish looking headphones play the usual MP3, WMA and WAV formats and are
compatible with Windows98/98SE/2000/XP and Apple MAC.
Depending on track length, the headphones hold well over 14 hours worth of music
and the rechargeable battery life is about 8 hours.
Nick Matthew, the 2006 British Open squash champion now uses the player to train
with and Mi-SPORT are endeavouring to encourage
more athletes to enjoy the benefits of training to wire-free music, podcasts or
coaching aids. Inspiration and freedom at last, for
athletes and exercise enthusiasts everywhere.
Check it out at: http://www.mi-sportmp3.com/

13. Labour Day Oakville Half-Marathon and 10/2K - Oakville, ON
http://www.oakvillehalfmarathon.com/

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Watch live and webcast of Track and Field and Road races on WCSN.
Sign up at:
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* BREAKSWEAT.TV
We have partnered with Breaksweat TV to provide us with video content.
Simply Sports Media is part of a large group called Simply Media, which operates
more than 25 digital TV channels, including 6 on
satellite and cable. Simply Media has developed and continues to expand on
premium content for TV, web, mobile, captive Audience
Networks, and IPTV.
Breaksweat.tv was recently launched to provide instant access to premium video
content covering outdoor sports. The innovative
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Breaksweat TV is not a user generated website, or a broadcasting channel; rather
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* ACTIVE.COM RunnersWeb.com has teamed up with Active Trainer coaches to offer
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monitor your progress along the way. Getting Started:
Set a realistic goal for training. Review the list of training programs
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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 Health and works in the field of nutritional
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University of California, San Diego. Her column index is available at:
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Carmichael Training Systems 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 able to access the valuable
information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at: Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

* 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
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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. Why The Fastest Runners Often Get Stiffed
2. Middle-aged 'fitter' than young
3. This Week in Running
4. Zone Out to Dial in – Using Disassociation to Improve Your Running
Performance
5. The Comeback: Recovering from Running Injuries
6. Decisions Under Pressure: It's All In The Heartbeat
7. Anaerobic Threshold - A Relatively Useless Concept For Coaching
8. High-Resistance Interval Training Improves 40-km Time-Trial Performance in
Competitive Cyclists
9. Treatment of delayed-onset muscle soreness: Is prevention the answer?
10. Tired Blood’ Warning: Ignore It at Your Peril
11. Aerobic Capacity: What makes VO2max decline so rapidly as you age - and what
can you do about it?
12. Male Cyclists Risk Sexual Problems If They Don't Choose The Right Bike
13. Inside Out
An Athlete Ponders Some of the Choices We Make.
14. Exercise In Cold Water May Increase Appetite, UF Study Finds
15. The Effects of Dehydration on Physiological Functioning
16. Skirt Reviews and Fit Tips
Ready to try a running skirt? Here are some features to consider as you debate
your myriad choices.
17. Need For Speed: Engineering Propels Champion Cyclist
18. Foods and Fluids for Endurance Sports
19. Get Your Lactate-Threshold Speed in 30 Minutes
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Which of the following workouts do you incorporate into your training on a
regular basis?
Long Runs
Tempo Runs
Hill Training
Pace Intervals
Speed Intervals
Running Drills
Pilates, Yoga, etc.
Other (email:polls2008@...)"

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:
"Are you following the Tour de France?"
Answers Percent
1. Yes 82%
2. No 18%


FIVE STAR SITE OF THE MONTH: The Runner's Tribe, Side By Side, Stride By Stride.
The Runner's Tribe believes, quite simply, that running is the most pure form of
physical endeavor known to humans. Being the first
and foremost true world sport, the basic process of running occurs daily the
world over wherever there are people.
At its most basic level running needs no fancy or expensive equipment, no
man-made constructions, or sterile playing arenas. Runners
are free to enjoy the solitude of nature either by themselves, or with a group
of friends around them.
The Runner's Tribe believes that running is vital for the health of society as a
whole. In today's modern world, kids growing up
turn to video games instead of playing outdoors, movies instead of weekend
sport, or junk food instead of a play at the park.
Furthermore, the percentage of overweight people continues to climb, as do rates
of depression. We believe that running acts as a
natural form of medicine, increasing self-confidence and improving both mental
and physical health.
The Runner's Tribe also believes in the value of taking running to the elite
level and acknowledges the amazing athletes who
dedicate much of their lives to the pursuit of superior fitness. Running is one
of our truly world sports, thus making success at
the elite level rare indeed. We believe that the level of dedication required to
be an Olympic runner exceeds the commitment
required for most other sports.
The world's best runners hail from all corners of the globe, from Nigeria to
London, New Zealand to Zurich. It isn't a sport
dominated by one nationality, nor is it structured in a way that only wealthy
people can gain access to it. We believe that these
amazing athletes do not receive the recognition that they deserve. We hope to
improve the profile of athletics at an elite level and
help aspiring elite athletes realise their dreams.
Check out the site at:
http://www.runnerstribe.com/mission.html

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

BOOK/VIDEO OF THE MONTH: Out of Nowhere: The Inside Story of How Nike Marketed
the Culture of Running
By Geoff Hollister
Synopsis
How does a boy from a small Oregon farm town get swept up in the politics of his
chosen sport? Out of Nowhere takes the reader along
on Geoff Hollister's 33 year journey at the center of Nike, the company that
would change not only the world of athletic shoes and
apparel but the business of sport itself.
Nike began with a handshake and a few hundred dollars passed between Phil Knight
and legendary track coach Bill Bowerman. Hollister
was coached by him at the University of Oregon and was Bowerman's pick as Nike's
third employee. Before he had even graduated
Hollister began selling shoes out of the trunk of his car for Blue Ribbon
Sports, the company that became Nike.
Out of Nowhere provides an inside look for the entrepreneur, from someone who
experienced the humble beginnings, lived and breathed
the first 33 years of Nike, now the largest sports and fitness company in the
world. Hollister takes you on the rollercoaster ride
of success and failure.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/184126234X/runnersweb/102-0182896-9006569\
?v=glance&s=books

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. Why The Fastest Runners Often Get Stiffed:
TRADITIONALLY, ENDURANCE ATHLETES have not placed a major emphasis on explosive
strength training. The rationale for this avoidance of explosive work has been
that such training might carry a high risk of injury, and that high-speed,
“anaerobic” movements have little relevance for the “aerobic” athlete
whose success depends on steady endurance.
However, scientific evidence continues to show that such thinking is wrong: The
research reveals that explosive training helps endurance athletes in a number of
key ways. For example, in a brand-new study carried out by Rob Spurrs and
co-investigators at the University of Technology in Sydney, Australia, explosive
training improved performance times for 3-K runners by almost 3%.
The explosive workouts designed by Spurrs and colleagues were simple to carry
out, and the athletes performed them only two times a week for three weeks and
then three times a week for three weeks (1). Just eight different, easy to-learn
exercises were utilized (squat jumps, split-scissor jumps, double-leg bounds,
alternate-leg bounds, single-leg forward hops, depth jumps, double-leg hurdle
jumps, and single-leg hurdle hops), and the Australian athletes usually
performed no more than four of these exercises per workout (generally using two
to three sets of 10 to 15 reps per exercise). Before the six-week study began,
the athletes were running about 35 to 50 miles per week.
Here are descriptions of the less-familiar exercises: To carry out split-scissor
jumps, an athlete would start with one leg out in front of the other. If the
left leg was in front of the right leg, the distance between the back of the
left heel and the toes of the right foot would be approximately one shoe length.
The athlete would then bend at the hips, knees, and ankles and then attempt to
jump as high as possible. While airborne, his legs would cross so that the right
leg would be in front of the left upon landing. This action would continue for
the duration of the set, creating a scissor-like action throughout the drill
(and a split stance with each landing). Subjects were given instructions to jump
as high as they possibly could – but with minimal ground-contact time during
each landing stage of the movement. Thus, the runners had to compromise the
vertical height of their jumping somewhat in order to decrease the duration of
ground contact. No restrictions were given to the athletes regarding the depth
of knee or hip flexion, but the runners were asked to maintain upright posture
with their torsos.
More...from Running Research News at:
https://secure.runningresearchnews.com/News_And_Events.php?cid=1&iid=119


2. Middle-aged 'fitter' than young:
Middle-aged men and women in England are more likely to play sport than younger
people, research suggests.
A study of more than 60,000 adults also found those who are comfortably off and
white are most likely to do exercise.
But the figures showed a fall in the number of young men taking part in
activities such as cycling and running.
Writing in the British Journal of Sports Medicine, the researchers said the
findings raise concerns about the "widening gap" between rich and poor.
More than 33,000 women and 27,000 men over the age of 16 years were questioned
as part of the Health Survey for England between 1997 and 2006.
By the end of the study period men were around 10% more likely to regularly play
sports than in 1997 while women were 20% more likely.
And the proportion attending regular gym or fitness classes rose from 17% to
19.2% among men and from 15.9% to 18.7% among women.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/7523008.stm


3. This Week in Running:
10 Years Ago- Catherine Ndereba (KEN) won the women's race at the Crazy 8's
(TN/USA) 8K with a
26:01.9. Teresa Wanjiku (KEN) was next in 26:03.9 while Kelly
Keeler (USA) was a
distant 3rd in 26:48.6. The men's race was also dominated by
Kenyans who took 1st
thru 4th, led by John Kariuki in 22:39.7. Joseph Kamau
(22:56.6), Anel Oneyo (23:02.0),
and Joseph Kahugu (23:12.8) completed the sweep.
20 Years Ago- Mary Slaney (Decker) won the USA 3000m Olympic Trials (IN/USA)
with a 8:42.53.
Vicki Huber (8:46.48) and PattiSue Plumer (8:49.21) also made the
team. Bruce
Bickford took the following day's men's 10,000m with a 29:07.35.
Steve Plasencia
(29:08.58) and Pat Porter (29:09.92) also made the team.
30 Years Ago- Maricica Puica (ROM) won a 3000m in Bucharest ROM with a 8:56.79.
Galina Romanova (RUS)
was 2nd in 9:06.83 and Cornelia Bürki (SUI) was 3rd in 9:07.56.
40 Years Ago- Kipchoge Keino (KEN) won a 5000m in Leningrad (now Saint
Petersburg) RUS with a 13:36.2.
Russians Rashid Sharafutdinov and Anatoliy Makarov went 2-3 in
13:39.4 and 13:43.8
respectively.
50 Years Ago- Sergey Popov (RUS) won the Soviet Championships (EST) Marathon in
2:20:09 with Ivan Filan
(RUS) 2nd in 2:21:15.8. Pyotr Bolonikov (MDA) won the 5000m in
13:59.8, in a virtual
dead-heat with Hubert Parnakivi (EST), both given the same time.
60 Years Ago- Emil Zatopek (CZE) won a 3000m in Olomouc CZE with a 8:18.8.
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.


4. Zone Out to Dial in – Using Disassociation to Improve Your Running
Performance:
Every race or training run you do is a game. It’s a contest between yourself
and fatigue. You’re trying to run further and faster while fatigue is trying
to make you go slower or stop running completely. Wouldn’t it be great if you
could add a new weapon to your arsenal to fight fatigue? Maybe there is!
When you think of fatigue you’re probably envisioning a physical problem,
either muscle fatigue or a rise in your blood acidity or potassium levels. There
is no doubt that those are causes of running fatigue, but there are other, less
obvious causes of running fatigue.
Your brain is in control of everything you feel or do. It controls your muscles,
your thoughts and your emotions. Your mind can also take control of your running
performance. If your brain believes that your body is struggling or that hard
times are ahead it can take measures that will negatively affect your running.
Imagine you are running a 10 mile loop. You are at mile 3 and you begin to feel
fatigued. It starts to rain and you’re feeling miserable. Off to the right is
a nice warm café with fragrant, steaming coffee. Your conscious mind tells you
that you would be much better off stopping your run and relaxing with a nice cup
of hot Joe. So – your body reacts by becoming even more fatigued. That is the
power of your brain. But you can use that power for good instead of for the dark
side.
More...from Running Planet at:
http://www.runningplanet.com/training/disassociation-running-performance.html


5. The Comeback: Recovering from Running Injuries:
Never mind the physical pain of the injury, the psychic pain of not being able
to run can sometimes be even worse. Try our tips for surviving your recovery
while still maintaining your fitness.
Never mind the physical pain of the injury, the psychic pain of not being able
to run can sometimes be even worse. Force yourself to tough it out. It's very
important to come back slowly from an injury, and you shouldn't rush the
process. Cut way back on running -- or eliminate it entirely -- until you
recover from your injury.
Your body, unfortunately, is a fickle creature. After all the time and energy
and miles you have invested to get it into shape, your body will thank you by
forgetting it all at the earliest opportunity. It's a difficult truth: you lose
fitness quickly when you stop all training. You can, however, take up to a week
off without losing any ground. Three or four days of rest can even improve your
performance. But after a week, you will quickly start to lose your edge -- a lot
faster than it took you to build it up. You can lose as much as half of your
aerobic fitness in just two or three weeks.
This "detraining" effect can be minimized or even eliminated with
cross-training. Find an activity that will not put added strain on your injury,
and keep at it to maintain fitness. Biking and swimming are good aerobic
exercises to get you off your feet but keep you in shape. You will still lose
some fitness, since these activities don't work your main running muscles to the
degree that running would. Water running -- strapping on a flotation belt and
running in place in water -- is perhaps the best cross-training activity for
maintaining running ability during a comeback.
After a long layoff, even with cross training, you're bound to lose at least
some fitness. A general rule of thumb is that it takes about two weeks of
"retraining" to come back from every week in which you do no exercise. Go easy
on yourself during this period. Don't let your ego convince you that you should
immediately try to run as you did before your injury. You risk bringing the
injury right back. If you've been off the roads for only a week or two, start at
about half the distance you were running before the injury. You should be able
to build back to your former level in two to four weeks.
More...from Cool Running at:
http://www.coolrunning.com/engine/2/2_5/229.shtml


6. Decisions Under Pressure: It's All In The Heartbeat:
A person's heart rate can reveal a lot about how they make decisions when
feeling stressed, a Queensland University of Technology academic says. Economics
Associate Professor Uwe Dulleck, from the QUT Business Faculty, said stress in
the workplace wasn't necessarily a bad thing, because it was, in fact, a natural
reaction that had been given a negative connotation.
Professor Dulleck is leading the Australian arm of a study that was awarded an
Australian Research Council grant to study the effects of both positive and
negative stress on employees' decision-making.
"The study will use heart rate monitors to measure the stress of people 'on the
job' and in the controlled environment of an experimental economics computer
laboratory as they interact and communicate," Professor Dulleck said.
"We will measure how much they are stressed in certain situations and whether
that is positive or negative stress, this will be measured against how they
behaved and what decisions they made - whether they made rational or emotional
decisions."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/07/080717091826.htm


7. Anaerobic Threshold - A Relatively Useless Concept For Coaching:
Billat, L. V. (1996). Use of blood lactate measurements for prediction of
exercise performance and for control of training: Recommendations for
long-distance running. Sports Medicine, 22, 157-175.
This article contains a very concise summary of the concept of anaerobic
threshold and how it is depicted in the literature. The implications of each
individual statement are particularly important given the pre-occupation of many
coaches with this concept. The major points of the article are discussed below.
Further features are introduced in the "Implications" section.
The concept of anaerobic threshold itself is not universally consistent. Long
dynamic exercise that is predominantly aerobic ranges between two extremes of
physiological dynamics resulting in very different blood lactate levels.
At the lowest level, an exercise can be sustained for a very long time. After
2-5 min a state of overall oxidative energy supply is established where lactate
production is balanced by lactate elimination at a low level. Fat (lipid)
metabolism is the primary source of fuel. Exercise limits are mainly associated
with eventual increases in internal temperature. Potential dehydration can be
prevented by supplementation of water and substrate (carbohydrate and
electrolytes) during performance. (p. 158)
At the highest extreme, the workload requires an additional formation and
accumulation of lactate to maintain power output. Exhaustion results through the
disturbance of the internal biochemical environment of the working muscles and
whole body caused by a high or maximal acidosis. Generally, accumulation of
lactate limits performance to periods from 30 sec to 15 min. For example, the
average time to exhaustion at the minimal velocity that elicits VO2max is 6:30
and is not correlated with the blood lactate level developed during the task.
(p. 159)
Between these two extremes are transition stages, several of which are labeled
similarly as "anaerobic threshold" or "lactate threshold." Thus, the same label
is used for different concepts and their assessment protocols which lead to
different values and training implications. Billat displays the various
implications of this confusing situation. According to a variety of
"authorities," changes in blood lactate accumulation are termed and defined
differently as well as being associated with different levels and
characteristics of accumulated lactate. They are also differentiated by the
protocols used to measure them. Some examples are listed below.
More...from Coaching Science Abstracts at:
http://www-rohan.sdsu.edu/dept/coachsci/csa/vol34/billat.htm


8. High-Resistance Interval Training Improves 40-km Time-Trial Performance in
Competitive Cyclists:
Interval training at race-specific high cadences improves endurance cycling
performance, but there is evidence that adding resistance to reduce the cadence
might be more effective. AIM. To determine the effect of high-resistance
interval training on endurance performance of male cyclists during the
competition phase of a season. METHODS. In a randomized controlled trial, 10
cyclists in a control group maintained usual training and competing while 12
cyclists in an experimental group replaced part of their usual training with
high resistance interval training twice weekly for 8 wk. Mean power in a 40-km
simulated time trial, maximal oxygen consumption (VO2max), incremental peak
power, body composition, and leg strength were measured before and after
training. RESULTS. Relative to control training, there were clear beneficial
effects of resistance training on 40-km mean power (7.6%, 90% confidence limits
±5.0%). There were also clear beneficial effects on incremental peak power
(3.5%, ±4.2%), VO2max in ml.min‑1.kg‑1 (6.6%, ±7.0%), and sum of 8
skinfolds (‑12%, ±11%). Effects on body mass (‑1.6%, ±1.9%) and thigh
muscle area (0.6%, ±2.7%) were possibly trivial. Effects on VO2max in
L.min‑1 and three measures of isokinetic leg strength were unclear, owing to
large errors of measurement. CONCLUSIONS. High-resistance interval training
produces a major enhancement in endurance power of athletes in the competitive
season. The benefits of this form of training should transfer to competitive
performance. KEYWORDS: endurance, strength, VO2max.
More...from Sports Science at:
http://www.sportsci.org/jour/05/amt-m.htm


9. Treatment of delayed-onset muscle soreness: Is prevention the answer?
Numerous strategies exist to ameliorate delayed-onset muscle soreness (DOMS)
after strenuous activity, but a theoretically sound and consistent treatment has
not been established.
• Treatments showing promise for the relief of DOMS after exercise-induced
damage include use of some non-steroidal anti-inflammatory drugs, compression,
yoga training, and increases in light muscle activity.
• For the athlete, preventing muscle damage through gradual adaptation to
stressful exercise may be the best treatment strategy for DOMS.
INTRODUCTION
Delayed-onset muscle soreness (DOMS) is the perception of pain and discomfort in
the muscles appearing in the days following strenuous, unaccustomed physical
activity. While the mechanism of acute muscle soreness following exercise is
known, the etiology of DOMS is not well understood. With DOMS, the intensity of
muscle discomfort increases in the hours after strenuous activity, reaching a
peak after 24-48 hours, and is generally resolved within a week (Connelly et
al., 2003). The symptoms of DOMS include pain and tenderness either throughout
the muscle belly or in the distal portion of the muscle at the myotendinous
junction during palpation of the muscle or movement. Because DOMS can occur
following strenuous everyday activities that are not associated with
participation in sports or in formal exercise programs, it is likely that at one
time or another everyone has experienced some form of DOMS. The recreational or
trained athlete would likely benefit from a reliable treatment strategy for
DOMS, which could remove a potential barrier to continued sport participation
and optimal athletic performance. This article will briefly review the research
on treatment strategies for DOMS after strenuous exercise and highlight the most
promising of these treatments. The reader may wish to consult other more
comprehensive reviews of the topic (Armstrong, 1984; Connolly et al., 2003).
More...from GSSI at:
http://www.gssiweb.com/Article_Detail.aspx?articleid=725&level=2&topic=12


10. Tired Blood’ Warning: Ignore It at Your Peril:
Thanks to advertisements for the once-popular tonic Geritol, most people of a
certain age know about “tired blood,” a disorder more accurately called
anemia, involving a shortage of healthy red blood cells to carry oxygen to body
tissues and cleanse them of carbon dioxide.
It is not really the blood of people with anemia that is “tired.” Rather, it
is anemic people themselves who commonly experience chronic fatigue. Other
symptoms may include weakness, shortness of breath, impaired athletic
performance, rapid heartbeat, irritability, apathy, dizziness, pale skin,
headache and numb or cold hands and feet. But in many people the symptoms are
too mild to be recognized, and the anemia goes undetected for years.
Anemia is the most common blood disorder in the United States. Statistics
indicate that 3.4 million Americans are anemic, but experts say that this is a
gross underestimate and that anemia has been viewed for far too long as an
“innocent bystander,” considered almost normal in certain groups, like
menstruating women and the elderly.
But a growing body of research indicates that anemia can seriously compromise
the quality of a person’s life, make sick people sicker and even speed deaths,
said Dr. Allen Nissenson, a nephrologist and professor of medicine at the
University of California, Los Angeles.
More...from the NY Times at:
http://health.nytimes.com/ref/health/healthguide/esn-anemia-ess.html?ref=health


11. Aerobic Capacity: What makes VO2max decline so rapidly as you age - and what
can you do about it?
Reaching the age of 40 is a minor milestone for many people, but it has a
special significance for endurance athletes; from this point, maximal aerobic
capacity (VO2max) begins a steady decline, dropping by as much as 10% per
decade. This is particularly worrying for endurance athletes because VO2max is a
direct measure of the overall power of the heart as an 'oxygen pump' and of the
muscle cells' ability to utilise oxygen sent to them via the cardiovascular
system. The higher the VO2max, the higher the rate at which energy can be
produced to sustain endurance activity.
The mechanism for the troubling fall in VO2max is not completely understood but
is certainly due to more than one factor. A drop-off in cardiovascular capacity
is a key culprit in the VO2max plunge, because ageing appears to be related to a
steady downgrade in maximal heart rate. The popular formula for 'guesstimating'
max heart rate - 220 minus age - reflects this progressive fall in cardiac rate.
Of course, lower heart rates can mean that less blood gets pushed through blood
vessels to the muscles: for example (assuming the 220-minus-age formula is
applicable), a 20-year-old endurance athlete could finish an intense bike race
with 'top-end' heart rates of about 195-200, while a 40-year-old competitor
would struggle along with high-end rates of only 175-180; unless the older
competitor was able to compensate for the rate fall-off with an increase in
stroke volume (the amount of blood pumped per beat), he/she would be unlikely to
keep up with the younger athlete.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0697.htm


12. Male Cyclists Risk Sexual Problems If They Don't Choose The Right Bike:
Men who take up cycling in an effort to stay fit, do their bit for the
environment or avoid spiralling motoring costs, could be harming their health if
they don't choose the right bicycle. That's the stark warning from consultant
urological surgeon Mr Vinod Nargund from St Bartholomew's and Homerton
Hospitals, London.
He says that the problems to look out for include genital numbness, erection
problems and soreness and skin irritations in the groin area.
Men who cycle a lot can also experience changes to their sperm function, because
of the excessive heat generated in the pelvic area. No general link between
cycling and male infertility has been established, but it is still recognised as
a possible side effect and has been noted in a number of male cyclists.
Regular cyclists also run a higher risk of testicular damage and impaired
testicular function.
Mountain bikers run a particular risk, says Mr Nargund, as studies have shown
that they exhibit higher levels of scrotal abnormalities than on-road cyclists.
"The bicycle saddle is in direct contact with the perineum and its underlying
structures" he explains. "It makes contact just behind the scrotum where the
nerves and blood vessels enter the back of the scrotum and penis.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2008/07/080708103250.htm


13. Inside Out:
An Athlete Ponders Some of the Choices We Make.
As an outdoor sport enthusiast, personal trainer and counselor, I am boggled by
the number of individuals who choose to train indoors on stationary bikes,
treadmills and stair climbing machines instead of playing outside. Don’t get
me wrong! I agree, our Canadian winters often make the gym a wonderful refuge
from our bone-chilling minus 40 degree temperatures. The so called “torture
racks” used by many also play a very important role in the medical
rehabilitation field. I speak from experience. For five years I have worked with
seniors as a therapeutic recreation coordinator and I had to introduce
artificial fitness regimens to my frail clientele. That is how I learned my most
important lesson in life – that the human spirit is limitless in what we can
accomplish, but that we do remain prisoners of our own bodies and our minds. It
is only in the process of dying do we truly understand living. It is only by
dying that we truly understand the meaning of eternity.
I cannot express how uninspired I felt when I visited a local health club last
week on a typical late “summer” day. I repeat, “summer” day. The scene
as I entered the gym was of a dozen or more middle-aged individuals running on
treadmills and using stationary bikes, their eyes glued to the 20 plus
televisions sets that line the wall. To me, these individuals looked like
robots, soul-less bodies performing a routine job, “technological
homosapiens” mechanically working out. What concerns the ecopsychologist in me
is how much this form of physical activity encourages our “ disconnection with
nature”, or what Theodore Roszak refers to as a healthy “person/planet”
relationship. What also concerns me is the loss of spirit in the hearts of
people, the lack of belief in creating one’s own personal “happy” destiny.
I believe that the greatest danger of religion or of the New Age movement is
that it makes us believe in a superior being, a God or a Universe, that will
grant us our wishes just with prayer, by having blind faith or by participating
in spirituality workshops that offer no practical, concrete or rational tools.
Unfortunately, life is not all that simple. Conscious living, loving and dying
is “hard work”. I do not consider myself a religious person but much can be
learned from the teachings of Saint Francis of Assisi or of Saint Hildegard of
Bingen. These saints did much more than pray. They “acted” upon their
strongest convictions. They taught with action.
More...from Creative Wheel at:
http://www.creative-wheel.com/documents/InsideOut.pdf


14. Exercise In Cold Water May Increase Appetite, UF Study Finds:
Exercise in cold water instead of warm water may increase people's appetites,
making it harder for them to lose extra pounds, a University of Florida study
finds.
Results indicate people may consume more calories after exercising in cold
water, according to Lesley White, a UF researcher who designed the study to
better understand why aquatic exercise is often less successful than equal
amounts of jogging or cycling for people who want to lose weight.
"It's possible that individuals who exercise in cooler water may have an
exaggerated energy intake following exercise, which may be a reason why they
don't lose as much weight," said White, an assistant professor in the College of
Health and Human Performance. "So it may not be the exercise itself that causes
the problem because you can match the exercise energy expenditure; rather it's
the increased eating after the exercise is over."
White said her research is not meant to suggest that swimming or aquatic
exercise is ineffective for building physical fitness. In fact, water exercise
is suggested for people who are overweight because the buoyancy given by the
water makes exercising easier for people with joint or balance problems.
"Water exercise is an excellent activity for many people, particularly those
with joint disorders, thermal regulatory problems and balance or coordination
difficulties," she said. "However, an earlier study reported that women who swam
did not lose as much weight as those who jogged or cycled."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2005/05/050504225732.htm


15. The Effects of Dehydration on Physiological Functioning:
During prolonged exercise in hot environments, water losses of up to 3 litres
per hour have been reported, with 90 percent of this total loss occurring
through sweating (Wilmore and Costill, 1994). For the fighter struggling to make
their weight, a litre of sweat lost in the sauna/steam-room or through
exercising in sweat kit will be "rewarded" with approximately 1 kg of lost body
weight.
This may seem an attractive prospect as the fighter tries to make their weight,
however in order to facilitate optimal physiological functioning, the body’s
water and electrolyte content should remain relatively constant. Many
investigations have been carried out to study the effects of dehydration on
physiological function. Dehydration has been shown to reduce blood and plasma
volume, this results in a decrease in the amount of blood pumped out by the
heart, consequently the heart has to work harder in an attempt to maintain an
adequate blood (oxygen) supply to the working muscles (Robergs and Roberts,
1997; Clarkson, 1998). Dehydration has been shown to decrease testosterone
levels (Booth et al., 1993; Viscardi, 1998), increase blood lactate accumulation
(Wilmore and Costill 1994), and impair the body’s ability to sweat, resulting
is an increased risk of overheating. (Armstrong, 1992; ACSM, 1996).
Armstrong (1992, p.29) suggests, "Dehydration results in reduced muscle blood
flow, waste removal, and heat dissipation, all of which are necessary for
sustained, high power muscle action in events such as boxing and judo."
More...from SFUK at:
http://sfuk.tripod.com/articles_02/dehydration.html


16. Skirt Reviews and Fit Tips:
Ready to try a running skirt? Here are some features to consider as you debate
your myriad choices.
Shorts length: Ranges from spankies—bikini-cut bottoms for the daring—to
more modest 5" inseams.
Fabric: Heavier-weight knits, with a wide, flat waistband, are good for
mommy-belly coverage, while lightweight wovens are ideal for hot summer days.
Pockets: Size varies from just big enough for a key or Chapstick to generous
enough for an iPod or a few gels. Some pockets are on the outside leg of the
shorts, others are at on the hip with a Velcro closure, while a few are at the
skirt's waistband and offer the security of a zipper closure.
But don't take our word for it, read what our 67 wear-testers had to say. They
ranged from size 2 petite to Misses 16, ages 24 to 56, recreational runners to
serious marathoners.
More...from Runner's World at:
http://tinyurl.com/5d3hco


17. Need For Speed: Engineering Propels Champion Cyclist:
As junior Nick Frey sat in his fluid mechanics course last spring, he was
thinking about bicycles -- but he wasn’t daydreaming.
Rather, the mechanical and aerospace engineering major was conjuring ways to put
his newfound knowledge to work in modifications to his racing bike. The reigning
national time-trial champion and co-president of the University cycling team,
Frey has aerodynamic aspirations that go far beyond taping the vents on his
helmet -- a common practice among racing cyclists to reduce wind resistance.
"Nick was one of the most active students in my class -- always wanting to know
more details, or to make sure he understood everything," said Alexander Smits,
the chair of mechanical and aerospace engineering and Frey's fluid mechanics
professor. "It was great to have him in the class. He bemoaned the fact that
Barrie Royce and I were no longer offering our freshman course, 'The Bicycle and
the Engineer,' but he seems to have put his fluid dynamics know-how to very good
use."
A prime example is the modification Frey made to house the brake cables on his
time-trial bike. When he learned that solid cylinders have high air resistance,
Frey equated cylinders with bicycle brake cables -- and saw an opportunity to go
faster.
He knew that once an object, such as a cyclist, is moving fast enough, the main
barrier to going even faster is wind resistance; nearly all the cyclist's
strength goes into pushing aside air. Conversely, reducing that resistance by a
relatively small amount can result in major increases in speed with minimal
increased effort. So Frey enclosed his brake cables in a special housing shaped
like an airplane wing that shields them from the wind, reducing the resistance
on his bike while still meeting the requirements of the organization that
oversees competitive cycling events throughout the world, the Union Cycliste
Internationale.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/10/071031131514.htm



18. Foods and Fluids for Endurance Sports:
Successfully competing in endurance sports such as running, cycling,
cross-country skiing, and swimming requires close attention to fueling the
athlete's body with fluids and foods consistently. Steady, but not necessarily
slow, wins the race.
Fluids: Staying Properly Hydrated
Endurance athletes, especially those who train in hot and humid weather
conditions, constantly risk dehydration. The risk becomes greater the longer an
athlete is working, or when athletes train or compete more than once in a day.
~ If exercisers lose too much fluid in sweat without replacing what they've lost
in both fluids and electrolytes (like sodium and potassium), they risk becoming
dehydrated. Endurance athletes can use sports drinks, like Gatorade®, to help
ward off dehydration and muscle cramps by replacing fluid or electrolytes.
~ Dehydration can diminish energy and impair performance. Even a 2-percent loss
of body weight through sweat (i.e., 3 pounds for a 150-pound runner)1,2 can put
athletes at a disadvantage. When the difference between top finishers in an
endurance event is only a few seconds or less, athletes can't afford to lose
time due to dehydration.
The Right Way to Hydrate
Because endurance events last longer than most sports, endurance athletes also
run a higher risk of overhydrating, so hydration plans for these athletes should
be considered carefully.
~ Remember fluids throughout the day. It's important for endurance athletes to
come to workouts and competitions hydrated. To do this, athletes can start out
the day by grabbing a sports drink, then using fountains, coolers, and other
beverages as triggers for drinking throughout the day.
~ Hydrate 2 to 3 hours before training and competitions. Aim for at least 16
ounces (2 cups) of fluid at this time and an additional 8 ounces (1 cup) 10 to
20 minutes prior to getting on the field.
~ Drink to replace sweat; don't overdrink. Endurance athletes, especially
inexperienced marathoners who tend to run slowly and stop for more fluid breaks,
risk overhydrating, which can lead to a dangerous condition called
"hyponatremia". Hyponatremia occurs when an athlete takes in too much fluid and
the sodium level in blood drops too low. All endurance athletes should know how
much fluid their body requires and use their sweat rate as a guide (see sweat
rate chart below).
More...from GSSI at:
http://www.gssiweb.com/Article_Detail.aspx?articleid=671&level=8&topic=1


19. Get Your Lactate-Threshold Speed in 30 Minutes:
As my youngest daughter Sabrina might say, there are at least 30 kabillion ways
to estimate your lactate threshold. Some of them are even accurate.
Your running sped at lactate threshold is, of course, something to be concerned
about. After all, various studies have suggested that lactate-threshold speed is
the best predictor of endurance performance (1 & 2). Lactate-threshold velocity
is simply the speed above which lactate begins to accumulate rather dramatically
in the blood. It works as an endurance-event predictor because lactate is a key
fuel, much-preferred by the muscles, and pile-ups in the blood indicates that
the muscles lack the machinery necessary to process lactate at high rates (a bad
thing, since lactate is such an important source of energy).
Because lacatate threshold is important and it can be estimated in various ways,
many coaches and training books prescribe or recommend workouts which involve
running for varying amounts of time at lactate-threshold velocity. This practice
harkens back to the research of Swedish physiologist Bertil Sjodin and his
colleagues (3), whi appeared to find that a weekly 20-minute workout at
lactate-threshold speed, when carried out over a 14-week period, improved
lactate-threshold velocity significantly. Bertil's bunnies were not compared
with runners who worked at paces faster than their thresholds, and in fact there
was not even a control group in Bertil's inquiry, but the practice of running at
threshold caught on, and it is still extremely popular today. In-vogue running
books and beloved running magazines recommend training at threshold, and
exercise scientist in respected laboratories report that they are regularly
contacted by runners and triathletes who would like to know the "best" way to
estimate lactate threshold; frequently, these athletes have been instructed by
their coaches to carry out a significant amount of training at threshold each
week.
So, let's say that you'd like to be a conventional sort of runner and carry out
some at threshold training, with continuous runs at your threshold pace. What is
the best way to estimate your threshold?
More...from Running Research News at:
https://secure.runningresearchnews.com/News_And_Events.php?cid=1&m=11&y=2006


20. Digest Briefs:
* PERCEPTION OF EXERTION IS INFLUENCED BY CARBOHYDRATE AVAILABILITY
Kang, J., Utter, A., Nieman, D., & Warren, B. (1997). Effect of carbohydrate
substrate availability on ratings of perceived exertion during prolonged
running. Medicine and Science in Sports and Exercise, 29(5), Supplement abstract
111.
The effect of carbohydrate substrate availability on ratings of perceived
exertion during prolonged sub-maximal running was evaluated.
Marathon runners (N = 30) were assigned to either a placebo (control) or
carbohydrate (CHO) feeding group. The experimental trial consisted of 2.5 hr of
treadmill running at 75-80% VO2max. The CHO group ingested a 6% glucose solution
at the rate of approximately 60 g/hr. The placebo group consumed an equal amount
of artificially flavored water every 15 minutes. Measurements were taken every
20 minutes throughout the task.
Perceived exertion did not differ between the groups in the first hour but from
then on was lower in the CHO group. CHO oxidation was higher in the CHO group at
140-150 min into the exercise. Blood glucose was higher immediately after the
exercise in the CHO group.
It was concluded that CHO feeding reduces the perception of exertion in the
latter stages of prolonged sub-maximal running tasks.
Implication. CHO loading and in-task replenishment affects the perception of
exertion in the latter stages of long-duration tasks. Thus, for long training
sessions as well as long competitive tasks it is a factor that must be
considered. Although this study's task was limited to running, until evidence to
the contrary is produced, it should also be considered for games such as soccer
and Australian Rules football which normally last for periods well in excess of
two hours.
* PERCENTAGE OF VO2max USED IN ENDURANCE EVENTS
Noakes, T. (1986). Lore of running. Cape Town, South Africa: Oxford University
Press. (p. 40).
The longer the run, the less the percentage of VO2max that can be sustained. In
a marathon it is roughly 85%, in a double marathon 75%, and in a 24-hour race it
is 45%.



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

July 5-27, 2008:
Tour de France

July 25-26, 2008:
Myomed Ragnar Relay Northwest Passage - Blaine-Langley, WA

July 25-27, 2008:
Canadian Junior Track & Field Championships - Abbotsford, BC

July 26, 2008:
Quad-City Times Bix 7 - Davenport, IA

White River 50 Mile Trail Run - Crystal Mountain, WA
USA 50 Mile Trail Championships

July 27, 2008:
Ironman 70.3 Corner Brook - Newfoundland

NYC Half-Marathon Presented by NIKE - New York, NY

August 15-24, 2008
Olympic Games - Beijing, China

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.

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http://clickserve.cc-dt.com/link/tplclick?lid=41000000012303508&pubid=2100000000\
0028567

Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

Reebok
http://click.linksynergy.com/fs-bin/stat?id=h1QosBYBFXw&offerid=117802&type=3&su\
bid=0

Your very own personal trainer at a fraction of the cost
http://www.cartville.com/app/?af=473063

Check out TotalWellness's mp3 Personal Training Program - only 5% the Cost of
Regular Personal Training!
http://www.totalwellnessconsulting.ca/fitter_u_totalwellness.htm

Geezer Jock Magazine, The Masters Sports & Fitness Magazine
http://www.geezerjock.com/index.cfm?affID=runnersweb

Athletes, Coaches, Trainers and Physio's
..new software designs unlimited stretching routines with ease!
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/products/instantstretch.htm

Mental Strength Training Center:
http://www.memberstar.com/redir_a.php?LFAId=1027

National Bike Registry
http://click.linksynergy.com/fs-bin/stat?id=vVGS2V*0iZg&offerid=21387&type=3&sub\
id=0

Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21

Endurance Films
Triathlon Training DVDs
https://endurancefilms.hivelocity.net/Merchant2/merchant.mvc?Screen=SFNT&Store_C\
ode=EF&Affiliate=runnersweb

Instant Stretching Routines
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php

ShoeWallet.com has set out on a mission to enable people to easily carry ID and
medical information at all times. Basically, anyone
who is out on the roads or trails needs a convenient place to carry this vital
information.
http://store.yahoo.com/cgi-bin/clink?joggerscompanion+pXgxpm+index.html+

SportsShoes in the UK
http://www.sportsshoes.com/index.php?id=149

Visit on AssociatesShop.com Online Bookstore for running and triathlon books:
http://associatesshop.filzhut.de/shop/index.php?ID=90c9f271c1a519abc4a69299be707\
5a9

TrainingPeaks.com by Wes Hobson.
Find the training program that fits you at:
http://www.trainingpeaks.com/rw

TriSwim Coach - The Complete Guide to Triathlon Swimming
http://hop.clickbank.net/?rhianyth/triswim1

If you have an accident while running or cycling, do you want your family to be
contacted? Do you want to receive immediate and
proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

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