"2010 was my best cycling season ever with PR's in all races! Thank you, Performance High, for helping me learn how to train properly through solid progressions & by listening to my body. I look forward to 2011!"
--Jon - Cyclist

Training Tip Archives

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Submitted by Coach Michelle
September 22, 2009

Training Tip #15: Swimming Smart & Fast!!

For many triathletes, the swim portion is the most frustrating & difficult to master. It’s no wonder, because in order to swim effortlessly & efficiently, you have to understand the complex interaction between two basic forces - the swimmer’s body & the water. To help ease your frustration, here are a few tips & tricks that can help you go faster!

1. Drafting
If you don’t do this already, you really should. Simply put – drafting equals better performance. If you’ve tried drafting, you may already know that, at any given effort level, you can swim faster when drafting versus swimming solo. This performance benefit occurs because the drafting swimmer experiences less water resistance than the lead swimmer.

Some studies have shown that blood lactate levels (an indicator of how hard you are working) can drop by 33% in drafting swimmers! For you triathletes out there, studies have also shown that swim drafting can then lead to a 5% increase in cycling efficiency! Like I said, if you don’t do this, you should. It’s FREE speed!!

When learning to draft, it’s important to understand your “draft zone” (the area within which you’ll receive drafting benefits). For the best draft you should be directly behind the lead swimmer (on the side of the swimmer also works, but not as well) & within a range of 1.5 feet - 16 feet.

Obviously, your best draft will occur when you are 1.5 feet away. The slower the swimming speeds, the closer you’ll need to be to get a “pull”. For most age group triathletes, significant drafting effects will be felt up to 10 feet away. Once you’ve moved beyond 16 feet, however, both swimmers experience the same drag forces and therefore, no drafting!

Now, what if you’re the lead swimmer? When someone drafts off of you, what can you do? Your kick can affect the benefit that the drafting swimmer gains. If you kick harder, you’ll create more turbulence in the water which actually increases the drag on the drafting swimmer. So, just by increasing your kicking you can decrease a drafting swimmer’s benefits by 50%!

2. Swim Suits
Although most triathletes around here wear wetsuits to race, if you ever do a non-wetsuit race, you’ll benefit tremendously from wearing a speed suit (like you’ve seen in the Olympics). These suits are not voodoo…they actually do make swimmers faster – about 2-4% faster in a full-body suit & about 2% faster in a legs-only suit. The reason these suits work so well is that they are designed to decrease drag effects by 4-6%!!

Another thought…if you’re a hairy athlete who doesn’t want to shave chest, leg, & back hair, you really should look into a suit that covers from neck to thighs. Seriously…hair creates drag…less drag means more speed!!

Happy swimming, folks! Look for the bubbles ahead of you!!

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Submitted by coach michelle
October 30, 2009

Training Tip #16: Healthy Athletes = Great 2010 Season!

As athletes we all think of ourselves as quite healthful & above the reaches of annoying illnesses like colds, coughs, etc. However, research has shown that high volume, high intensity training actually increases the risk of upper respiratory tract infections (URTIs - coughs,colds, flu, etc.).

As an endurance athlete, therefore, you are especially susceptible to URTIs. This susceptibility is due to post-exercise immunosuppression; essentially certainly parts of your immune system become temporarily depressed after heavy bouts of exercise thereby leaving you more vulnerable to all the germs.

Since this is the season for colds & flu, it’s in your best interest to stay as healthy as possible. So, what can you do to avoid the nasties?? Let’s take a look.

1. Build adequate recovery into your training program.

After long or hard training bouts, you need to ensure that you have enough recovery time. A standard periodized program of 2-3 wks of build followed by 1 wk of recovery should help in this matter. Additionally, you also need to encourage the deeper recovery that comes from longer blocks of recovery time. I always advocate for a recovery period of 2-4 wks at the end of every season to accomplish this. Without proper rest, overtraining becomes a very real problem & overtraining can easily lead to URTIs.

2. Focus on your overall diet as well as your training nutrition to maximize your resistance to URTIs.

Since even minor nutritional deficits can decrease your immunity, it is critically important to keep your diet as rich in nutrients as possible. Also, when training volumes are high it is essential that you consume ample carbohydrates before, during & after training. Why? Research has shown that training with low muscle glycogen (carb) stores is linked with lowered immunity & increased risk of infection & illness.

To keep your immune system functioning at its best, make sure your glycogen (carb) stores are topped up. Your everyday diet should be at least 60% carb (coming from unprocessed, whole grain breads, pasta, cereals, rice, corn, fruits, veges, beans, etc) - especially on the days you don’t train. Remember that training depletes your glycogen stores. It’s only on your recovery days that you can really replenish & top them up.

On training days, make sure to follow the carb replacement rules for exercise. After the 1st hour of training, you’ll need to take in 30-60g of carb per hour. FYI – 30g of carb equals: 16oz of sport drink, approx 1 gel, 1 banana, or 23 reduced fat Wheat Thins.

As a reminder, essential nutrients for immune health are:

- Vit A – Found in eggs, all orange/red fruits & veges such as carrots & sweet potatoes.

- Vit C – Found in citrus fruits like oranges & grapefruits, all berries, & tomatoes & peppers

- Zinc – Found in lean cuts of meat, fish, shellfish, whole grains, some nuts & seeds like walnuts & pumpkin seeds

- Essential Fatty Acids – Found in all fatty fish (trout, sardines, herring, salmon, mackerel), whole grains, nuts & seeds like hemp, flax, walnuts, & pumpkin seeds

Once the basics of nutrition are covered, is there anything else you can do boost your immunity? Several lesser known nutrients have begun to make headlines in this area. It should be noted, however, that these results are from initial studies & much more research is needed before broad generalizations can be made.

- Quercetin - A naturally occurring plant antioxidant found in many fruits & veges like red grapes, red wine, red apples, red onions, green tea, & broccoli. Recent research has shown interesting, if not seemingly contradictory results. Although quercetin supplementation in male cyclists did not raise immune function markers, the incidence of URTIs during the 2-wk post-exercise period was very significantly reduced.

- Cystine – An amino acid found in unprocessed whey proteins found in milk.

- Theanine – An amino acid derivative found in tea. When taken with caffeine, it has been shown to reduce mental & physical stress as well as improve cognition & mood.

Research has begun to show the possible immune-boosting effects of these two nutrients when taken together. Several studies have indicated that taking cystine & theanine helps to suppress the drop in immune functioning that follows heavy training bouts.

As a final note, the easiest way to maintain your health is to follow basic rules to keep your immune system functioning well. Get plenty of sleep, relax, minimize fatigue & emotional stress when possible, wash your hands frequently, & eat a well-balanced diet high in fresh fruits, veges, & carbohydrates.

Although supplementation may help, it isn’t free. So, before spending the big bucks make sure that all other factors that affect your immune system are up to par. Here’s to your continued good health!!

Training Tip

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Submitted by Coach Michelle
December 15, 2009

Snow Running - Great Technique Training!
With all the snow we've had the last few days, it's either head out into it or resign yourself to a treadmill. If you've avoided running in the snow, you've missed out on a great technique training opportunity!

Remember that solid run technique requires you to:
- Shorten your strides (90 per minute)
- Land with feet underneath you, not in front (mid- to forefoot landing)
- "Fall" forward by leaning the entire body forward from your ankles
- Lift your feet as soon as you've fallen forward enough to unweight them (minimal toe push-off behind you)

The fortunate thing is that snow running helps you achieve all these techniques!

TRY: Run on a snowy flat surface where you know there are no rocks or hidden objects (the Greenbelt BEFORE they plow is perfect).

DIAGNOSE: While running, notice when your foot slips back behind you and/or your foot loses traction with the ground. If you feel like you're taking 1-2 slides back for every 1 step forward, you're trying to push with your toes too much.

Understand that on slippery surfaces you simply can't "push" your body forward...traction must be maintained & to do that requires that your feet stay under your center of mass. Also, going faster or going uphill will require more body "falling" rather than more pushing.

SOLVE: Try shortening your strides & lifting your foot off the ground BEFORE it goes behind your body. The better you do this the less slipping you'll experience. To go faster, try moving your center of mass forward by "falling" from the ankles. Remember, no pushing!!

Once you've mastered these techniques on flat ground it's time to try them on a slight incline. Again, you'll see how useless the toe push-off is in this scenario.

So, get out there & practice, practice, practice! Improved technique is your key to better efficiency & greater overall speed. There's no better time than the present!!

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Submitted by Coach Brian
February 1, 2010

I read a great article on training volume and there was one piece of advice, in particular, worth passing on.

The time you have to train is a "box". There is no spreadsheet or training program that will help you reach your goals if it doesn't "fit" in that box. Sit down and figure out how big your training box is (include travel time, set-up, showering, etc.).

Our box of time is the final regulator of real world training volume. Now you can make your workouts count. It's better to do a quality one hour ride, rather than eating drive thru food and cutting your sleep to squeeze in a mediocre 2 hour ride.

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Submitted by Coach Michelle
February 8, 2010

What To Do About Stretching??
We all know that as athletes we’re supposed to stretch to reduce our injury risk. But…really…how many of you dedicate time regularly during your training week to improving flexibility? Well, let’s discuss stretching a bit & see if we can convince you to include it!

A good rule to remember is that you should strive for a normal ROM (range of motion) in all major muscle groups. This means that your hamstring are flexible enough to allow you 90o of straight leg flexion at the hip (in other words you should be able to sit on the ground with your hips pressed against a wall, flex your feet so that toes point straight up to the ceiling, & then be able to straighten your legs fully. For the shoulders, this means that you can do the following:

Abduction (bring arm up sideways) 180o
Adduction (bring arm towards midline of body) 45o
Horizontal Extension (arm moves horizontally backwards) 45o
Horizontal Flexion (arm moves horizontally forward) 130o
Vertical Extension (raise arm straight backward) 60o
Vertical Flexion (raise arm straight forward) 180o

Remember that these are NORMAL ROM’s. If your sport requires extra mobility (like gymnastics) then you’ll need to go beyond these ranges in order to decrease your injury risk.

There are two main types of stretching that are quite accessible to most athletes: Static (holding a stretched position without movement) & Dynamic (moving while stretching). The differences between these two are greater than just the method of stretching. Static stretching, while excellent for enhancing flexibility, has been shown to slow muscle activation for about an hour after the stretching session. This slowing effect may mean that static stretching is best used AFTER an exercise activity or race. Dynamic stretching, on the other hand, increases heart rate, warms up the core temperature of the body, & improves joint ROM at sport-specific speeds. Therefore dynamic stretching is better suited for use BEFORE an exercise activity or race. Since both types of stretching do slightly different things, it is wise to incorporate both – dynamic at the beginning of workout & static at the end.

When adding a flexibility routine (either static, dynamic, or other) to your training, the single most important factor in stretching effectiveness is to ensure that your mechanics are correct. It does you little good to stretch with poor form &, in fact, may do damage to tissues that aren’t designed to stretch (like ligaments & tendons). Rather, you’ll get much more out of a short flexibility session when you stretch the muscle properly with perfect form. If you are unsure of your form, ask a trainer or physical therapist to take a look. They can often tweak little things that will make your stretching much more effective.

Since most of you are familiar with static stretches, let’s go through a few examples of dynamic stretches.
For swimming…
Arm Swings – Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent & the back straight at all times.
Overhead/Down & Back – Swing both arms continuously to an overhead position & then forward, down, & backwards – 6 to 10 reps.
Side/Front Crossover – Swing both arms out to your sides & then cross them in front of your chest – 6 to 10 reps.

For biking & running…
Leg Swings –
Flexion/Extension – Stand sideways onto the wall, weight on your left leg & right hand on the wall for balance. Swing your right leg forward & backward – 10 to 12 reps per leg.
Cross-Body Flexion/Abduction – Leaning slightly forward with both hands on a wall & weight on left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its
furthest point of motion. Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement – 10 to 12 reps per leg.

For running…
Ankle Bounces –
Dougle Leg Bounce – Leaning forward with hands on the wall & weight on your toes, raise & lower both heels rapidly (bounce). Eac time, lift your heels 1-2 inches from the ground while maintaining ground
contact with balls of feet – 12 to 16 reps.
Single Leg Bounce – Lean forward with hands on the wall. With all weight on left foot, raise the right knee forward while pushing left heel towards the ground. Then lower right foot to the floor while raising
the left heel 1-2 inches. Repeat in a rapid, bouncy fashion – 12 to 16 reps per leg.

So, there you go! Hopefully you'll start to see better results from your stretching program. Often that's all it takes to become the "dedicated stretcher"!

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Submitted by Coach Michelle
March 10, 2010

Training Tip #5 - Performance and Sleep
Wake up to the negative performance effects of sleep deficiencies! If you, like many athletes, think that you need to get your workouts done no matter how tired you are, think again. Recently, a host of sleep studies have begun to show just how important adequate sleep is to sport performance.

We have all heard the dangers of falling asleep at the wheel or the mistakes made at work because of poor concentration. Additionally, poor quality sleep has been associated with serious health problems such as weight gain, insulin resistance, type-2 diabetes, and cardiovascular disease. But, we haven’t heard much about how inadequate sleep impacts sport performance.

To begin, body hormone levels are dramatically affected by inadequate sleep. In as little as six days with sleep duration restricted to four hours per night, hormone profiles of healthy young adults have been shown to replicate those typically found in elderly or depressed individuals. Remember that if we are not mentally 100% ready to train, the benefits of our training may be seriously diminished.

Also, if you are sleep-deprived, your cardiovascular performance can be reduced by 11%. Along with that, your ability to use glucose (carbohydrate) is reduced by 30-40%. And interestingly enough, your cravings for calorie-dense high carb foods such as sweets, salty snacks, & starchy food can be increased by 33-45%! Now, it doesn’t take a rocket scientist to tell us that decreasing carb usage while increasing carb cravings is not a good combination!!

So, if sleep is so important, how do we improve the amount and quality of our sleep? Proper “sleep” nutrition may provide the answer. One of the most important sleep nutrients is good ol’ tryptophan (yes, that chemical found in Thanksgiving turkey!). Tryptophan works by increasing the levels of sleep hormones melatonin and serotonin (both of which are lowered during poor sleep patterns).

Another important sleep nutrient is magnesium. If your sleep suffers because of “restless leg syndrome” or periodic limb movement, then you may have a magnesium deficiency. Also know that high training volumes and sleep deprivation may reduce your magnesium stores thereby making the problem worse!

So, how do we get the best sleep possible? Here are a few tips:
1. Avoid caffeine-containing drinks after 3p.m.
2. Avoid alcohol use in the 3-hr period before bedtime (it may help you fall asleep, but it often leads to disturbed sleep later on)
3. Don’t eat a large meal right before going to bed. Also, don’t go to bed hungry, especially if you’ve trained in the evening.
4. If you have sleep problems, increase your intake of magnesium-rich foods like beans, peas, lentils, nuts, seeds, wholegrain breads & cereals, green leafy veges.
5. Make sure your bed and bedding are comfortable! Experiment with mattresses and pillows if necessary.
6. Keep your bedroom well ventilated, quiet, and cool.
7. Go to bed when you’re sleepy/tired, not when it’s “time to go to bed”.
8. Take time to wind down before bedtime. Keep anxiety-producing TV and reading to a minimum.
9. Try getting an extra hour of sleep every night for 2 weeks and see how your performance improves!!

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Submitted by Coach Michelle
March 11, 2010

The Latest In Food!

The great thing about endurance nutrition is just when you think you have it all figured out...it changes...again! Just to keep you on top of this very important topic, here are some of the updates I've seen in my latest batch of reading.

Old Idea: During exercise our bodies can only absorb carb at a rate of 1g per minute (hence the 30-60g of CHO per hour recommendations).

New Idea: You can increase the absorption rate to 1.2g per minute simply by altering the type of carb ingested. Instead of straight glucose, add fructose to achieve this benefit.

Old Idea: 2% body weight loss due to dehydration will impair athletic performance.

New Idea: Maybe not for endurance athletes. Recent research has suggested that up to 5% dehydration does not appear to negatively affect running performance. However, if your sport requires complex motor skills (i.e. basketball), you still need to drink up as 2% dehydration will significantly impair your abilities.

Old Idea: Athletes, because they breathe and utilize so much oxygen, need to supplement with large amounts of antioxidant nutrients (such as vit C & E) to offset the negative affects of that oxygen.

New Idea: It still is true that athletes need antioxidants. But you need to EAT your vitamins rather than take them in pill form. Recent research suggests that the antioxidants found in fruits & vege's work far better in the body than those found in supplements.

Recommended foods are (starting w/ highest antioxidant amounts):
- 70% cocoa solid dark chocolate (yum!!)
- pomegranates
- dried prunes
- red apples
- raisins
- blueberries
- garlic
- blackberries
- spinach
- brussels sprouts
- strawberries
- broccoli
- beets
- red beel pepper
- cherries
- onions
- cauliflower
- sweet potatoes

Taken from Peak Performance, #284

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Submitted by Coach Michelle
April 29, 2010

"Sports" Drink Comparison
Coach Brian recently did a drink analysis. Here are some interesting findings!

Since Gatorade announced it will be changing the marketing on Gatorade Endurance Formula, I (Coach Brian) decided to do some research. First thing is the "new" product is exactly the same as the old, they just call it "G-Pro Endurance Formula" and charge 244% more for it. So here's a cost breakdown of a few drinks.

Amounts per 8oz

Perpetuem
Calories - 110
Calories from Maltodex.
Sodium - 89mg
Calcium - 32%
Iron - 6.5%
Potassium - 63mg
Magnesium - 4.5mg
Cost per 8oz - $0.57

New Gatorade
Calories - 110
Calories from Sucrose/Dex
Sodium - 400mg
Calcium - 0%
Iron - 0%
Potassium - 180mg
Magnesium - 0mg
Cost per 8oz - $0.61

"Formula X"
Calories - 110
Calories from Sweet Potatoes/Carrots/Apples/Grapes/Acai/Blueberries/Limes
Sodium - 70mg
Calcium - 2%
Iron - 2%
Potassium - 240mg
Magnesium - 13mg
Cost per 8oz - $0.43

So what is "Formula X"...? 100% Fruit & Vegetable juice "V8 Fusion". I bought the Acai Mixed Berry at Fred Meyer for $2.50 for 46oz. It's not thick and goes down well. I think I will try it on a run today.

And the 20 mile run on juice went well... 2mi warm up, 15mi @ 6:30 pace, 1 mile @ 7:00, 1mi increasing pace to finish last 1/4 at 6:00min pace, and 1mi cool down. 2hrs 15 min... Woo hoo.

Final thoughts from Coach Michelle: Read your labels & remember that it doesn't have to be labeled "sport" to work well! Thanks, Coach Brian!

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Submitted by Dale N - PH Athlete
September 21, 2010

Ironman Arizona Course Updates
I recently attended the CTS Ironman Arizona Training Camp (9/17-19). The focus of this camp was to develop strategies for racing the IMAZ course through actual rides & runs on course.

Here are a few tidbits from the camp:

Swim Course
Plan A - The WTC informed CTS that the work on the dam is to be completed by race day. Water is available to fill the lake & apparently it only takes 1 day to fill.

Plan B - If the dam isn't finished in time Plan B will move the swim to a lake approx. 10 miles past the bike turnaround. The current bike course would then be modified slightly to accommodate the swim change. Obviously, the biggest change is that the race would then become point-to-point. Also, this change would make the first 10 miles of the bike uphill.

Water Temp - The water temp is expected to be around 70 degrees at either location.

Swim Start for Plan A - The swim is an in-water start. It sounds like there is a dock near swim exit that the athletes will use to get into the water and swim to the start line (near a bridge). To avoid starting at the back of the pack, athletes will need to tread water for 15-20 minutes before the start of the race.

Sun Issues - Tinted or clear goggles will work well. The swim goes east to the turnaround which is into the rising sun. However, the sun aparently doesn’t get high enough to impede sight until swimmers are past the turnaround. It is a bit dark at the start of the race.

Swim Exit - Volunteers will help athletes out of the water. Wet suit strippers will be available as well.

Prior Access to Swim Course - Due to lack of a sponsor, there is no current plan for accessing the swim course prior to the event due. However, athletes should check the athlete guide for final word.

Bike Course
Hills - The bike course is relatively flat aside from several small hills. The first is an overpass (slightly uphill) going in & out of town. The second is at the turnaround.

The course is flat for the first seven or so miles & then begins a gradual uphill at Hwy mile marker 186 for about 3.5 miles. Then there is a hill which drops you down about 1/4 mile to the bike turnaround. This hill isn’t bad. If compared to the Boise 70.3 course it would be like heading east past Micron up over the freeway overpass, part way down the other side, then turning around & going back.

Winds - It sounds like the wind's prevailing direction should be a headwind on the way out with tailwind on the way back.

Turns - There are multiple turns in the first seven or so miles followed by a 20 mile or so stretch out in the middle of the desert. The last turn is by a Shell station. Then there are 10 miles of open road until the turnaround.

Turnaround - The bike turnaround is in town & just outside transition.

Flat Tires - Past years have seen lots of flat tires. There is a lot of debris on the roadways even though sweepers are used prior to the race.

Drafting - Typically a lot of drafting penalties are issued. Be careful!

Aid Stations - Aid stations are placed every 10 miles & are stocked with cold water. It was recommended that we take advantage of the cold water!

Special Needs Bag - The bike special needs bag is available only on the second loop on your way back into town. The location of the bike special needs is approximately halfway between the Shell station (the last turn heading out) & the bike turnaround. You can’t miss it. It is the only stoplight on that stretch of the course.

Run Course
Hills - For the most part the run course is flat. The bulk of the course in on the opposite side of the lake from transition. The first hill is about 2.5 miles from the start. It's not that much of a hill, but it surprises you. You're running along a lakefront flat path, take a sharp left & you're up the hill to a bridge over the lake.

The second hill is about 5.5 miles from the start. This one is a real hill! After weaving through the bridges/overpasses, you run alongside a park & then take a lefthand turn into a 1/4 mile hill. Again this hill takes you by surprise because you can’t see it until you make the turn.

Turns - It seemed like there were a lot of turns in the middle portion of the run.

Gravel - Part of the run course is on a gravel path so you have to watch for potholes.

Special Needs Bag - The run special needs bag is available only on the second loop (the location is near transition) close to mile 13.

Transitions
Bike Check-In - This transition area is huge! It was suggested that we should check in bikes on Saturday & ask the volunteers for a start-to-finish walk through of the transition area. Most volunteers apparently will be happy to do that for the athletes.

Volunteers - There will be a lot of volunteers on race day to help you. Let them help you & thank them for it!!

OK, hopefully that provides some inside info on the race. Looking forward to seeing you there!

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Submitted by Coach Michelle
September 30, 2010

Preparing for Food/Drink Needs at Ironman AZ
Training Tip for IM AZ athletes in cold weather areas. Take a moment to write down the amounts of food/water you need when exercising in hotter weather. Race day temps in AZ can be in the 70's & 80's. Much warmer than most of us will be training in for the next few months. As our temps get colder it'll be harder to remember what you need for food/water on those hotter days. Write it down now. You'll be glad you did come race day!

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Submitted by Coach Michelle
October 19, 2010

Enhancing Breathing Through Respiratory Muscle Training
When you exercise do you ever consider your breathing muscles? You know…those inspiratory & expiratory muscles that help move air in & out of your lungs? Probably not. For most of us our respiratory muscles do their thankless job without much consideration given as to how they affect our performance. While exercising, these muscles often work at or very close to their limits of fatigue. Working under fatigue conditions causes two problems to occur in performance. First, fatigued respiratory muscles cause your RPE (rate of perceived exercise) to increase. In other words, your exercise feels harder the more fatigued these muscles are. Second, and perhaps more devastating to performance, is a whole system survival reflex called “inspiratory muscle metaboreflex”. When inspiratory muscles fatigue this reflex kicks in to ensure adequate breathing by restricting blood flow to working limbs so more is available to the breathing muscles. Since both problems cause athletes to slow down and/or not go as far as they might have otherwise, it seems reasonable to try to strengthen these very small breathing muscles.

How does an athlete strengthen the respiratory muscles? There are several ways to accomplish this.

1. Respiratory Muscle Therapy (RMT) – Think of this like weight training for your respiratory muscles. By using one of the various breathing devices on the market (Power Lung, PowerBreathe, Expand A Lung, etc.) you increase the strength of your breathing muscles thereby decreasing muscle fatigue.

2. Altitude Training – Though most of us can’t pick up & move to a high altitude area simply to reap the benefits of living & training in thin air, there are portable devices (Hypoxico, GO2Altitude) available that can simulate these conditions. Two methods are currently in use: Intermittent Hypoxic Exposure (IHE) which is passive breathing of thin, hypobaric air (living high) & Intermittent Hypoxic Training (IHT) which is breathing thin, hypobaric air while exercising (train high). Both methods use a hypoxicator to provide low oxygen air in order to trigger the bodily changes necessary for improved performance. One final note - At present this type of training has been termed “legal doping” & WADA is extensively investigating it in order to determine if it should be ruled illegal.

Though it may sound complicated, the formula is simple. Enhance breathing & you enhance performance! Swimmers have long known this as they have regularly included hypoxic sets in their workouts. These are sets done with minimal breathing designed to increase lung capacity. Even if you aren’t interested (or can’t afford) the devices listed above, you can get in the pool! The act of restricting breathing, even in normal swimming, does wonders for strengthening respiratory muscles. Just one more reason to start your swimming career!
Taken from Performance Coaching, Sept/Oct 2010

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Submitted by Coach Michelle
October 29, 2010

Fueling Carbs During an Ironman Swim
With Ironman AZ just around the corner, here's a nutrition tip for you!

In order to keep blood sugar levels topped up as high as possible, the fueling rec for carbs is: Start taking in carbs at 45min-1hr into activity.

An IM swim generally takes 1:15-1:45'ish. If an athlete waits until the bike to start taking in carbs, they could be 1:30 to 1:50 into a race. Waaaay past the recommended :45 to 1hr timeframe...and therefore low in blood sugar.

To solve this problem, stash a gel in your wetsuit sleeve & set your watch to beep at 45min. After eating your gel (you'll need to practice treading water & eating!!) you'll have a solid boost of energy to get you through the 2nd half of your swim & onto the bike. Once on the bike, pick up your normal refueling/hydrating plan. Try it & let me know what you think!!

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Submitted by Coach Michelle
December 7, 2010

Cycling - Pedaling Myths or Facts?

So, how do you pedal a bike? Pretty simple, right? You just clip in & pedal away! If you start to delve into the research on efficient pedaling, things actually get pretty murky. Let's see if we can separate out fact from fiction.

Rule #1 - Don't overanalyze any special foot action
Much press has been given to the idea that the upward lift of the foot & the pitch of the ankle make for more efficient pedaling when compared to simply pushing down on the pedals. Research, however, has not shown this to be true when examining cycling efficiency (the amount of power produced for a given level of oxygen consumed). Furthermore, the best riders actually push down harder than the slower riders & therefore go faster!

Rule #2 - You cannot do much to adjust your potential max riding economy...you're born with what you have. However, you can become a much better rider by lowering body fat levels & bike weight, increasing strength & power, better tactics, & correct sports nutrition.
Though there are studies out there suggesting improvements to athlete efficiency gains & economy with long-term training, the results may be indirect observations rather than actual causes. Studies also suggest that the key to cycling success is not superb pedaling efficiency, but improvements to max power, aerobic fuel efficiency, tactical awareness, & fatigue resistance.

Rule #3 - Unless you're an elite rider, higher cadences (85rpm+) may not benefit you. Instead choose a cadence that mirrors your power output - lower cadence for slower riding & faster cadence for high-effort time trials.
Lance Armstrong's high cadence rate (95-110rpm) has become the recommended rpm for cyclists. This blanket recommendation may not tell the whole story however. Here are few things to consider:

1. The higher cadences used by pro riders are linked to the huge watts (400-500w) they produce in time trails or climbs of 20-60min.
2. Recovery from day-to-day tour riding is easier with higher cadences because of the energy conservation found with higher cadences.

Research has shown that optimal cadence for 100, 200, 300, & 400w cycling occurs at 57, 70, 86, & 99rpm's respectively. This has led to the conclusion that a higher rpm during low to moderate intensity cycling is uneconomical and could potentially compromise performance.

Five things not to do to increase efficiency.
1. Focus on trainer drills. These may not help efficiency. Instead use rollers for balance, coordination, & a smoother pedal action.
2. Place lots of emphasis on high intensity intervals in spin classes. There is no proof that this actually helps. You're better off on the road or doing lower intensity spin-bike riding.
3. Buy independent "Powercranks". These have shown no benefits when tested.
4. Significantly cut down on carbs or restrict feeding on longer rides to force your body to adapt & become more efficient. Too little cal's will more likely cause illness & burnout.
5. Do excessive high cadence riding to be able to spin 110-120rpm's. Unless you can match this with 400-450w sustained efforts you're not doing yourself much good.
Taken from Peak Performance, Issue #286

WOW! Does that throw you for a loop? Does that challenge everything you've heard to date?? To wrap up, I'll add a few comments that might help.

1. As you can see there is a LOT of debate as to what is most efficient & economical. There may in fact not be a one-size-fits-all here. Individualized rec's may be needed based on an athlete's cycling history, training focus, body make-up, etc.

2. The majority of these studies have been done on cyclists, not multi-sport athletes like triathletes. Might triathletes need different cadence rec's considering that they need to run well off the bike? With the higher training loads (i.e. multiple training bouts per day) might higher, more energy conservative, cadences be better? These are questions which need to be answered.

3. None of these rec's are taking injury risk into account. Reducing injury risk is a completely different issue. These studies are looking specifically at efficiency & economy as defined very tightly by science. Remember that there is ALWAYS more to the picture than the narrow parameters research must abide by.

4. There are always changes to the rec's as we discover new links, affects, effects, etc. Research is wonderful...but we often don't exactly understand what the results are suggesting. What we used to think were direct links turn out to be indirect links. What we used to think were simple explanations turn out to be quite a bit more complicated. What we thought we'd figured out turns out to need more research. That's just the way the world works! Always be prepared to change your thinking...sometimes 180 degrees!

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Submitted by Coach Michelle
December 15, 2010

Training Your Brain

Just how malleable are our brains? Until recently scientists believed that localized areas of the brain were exclusively responsible for controlling things like movement, speech, & sight (called “localization theory”). It was also thought that if these areas were injured then the resulting loss of function was largely irreversible. Current thought, however, leans toward viewing the brain as “plastic” & therefore capable of great change, reorganization, adaptation, & learning throughout life.

This idea of “plasticity” is wonderful for athletes whose sport performance is dependent upon the mastery of specific motor skills. Motor skills are acquired when nerve circuits (or maps) are created in the brain. The formation of these brain maps is stimulated by human growth hormone (HGH) which is at highest levels in youth & declines to about 10% of youth levels by middle-age. Recent discoveries, however, have shown that HGH in adults can be stimulated by high intensity interval training. Just a single 30-sec effort burst elevates HGH levels by up to six times!

Brain mapping is simply a connection between the brain & the extremity used in the motor action (i.e. the brain & the foot in kicking). Amazingly these maps do not stop with the body. They continue out into our peripersonal space which is the space around the body that extends to about arm’s length. Any tools or implements we use (like racquets, golf clubs, hockey sticks, etc.) are also included in that map simply as an extension of our body. These maps are created by repeating sequences of movements over & over again. The problem, as you may quickly see, is that imperfect brain maps can easily be reinforced through the repetition of flawed movement sequences or poor technique. This brings an old phrase to mind that begs for modification. “Practice makes perfect” really should be “Perfect practice makes perfect”!

So, how do we go about creating better brain maps?? When a brain map is made, the brain & nervous system link together through a wiring of nerves called long-term potentiation (LTP). LTP is what allows the brain & nervous system to learn & form what we often inaccurately call “muscle memories”. When learning a new skill continued practice increases LTP & improves the movement efficiency. What were initially clumsy, awkward, & unsuccessful movements are transformed into smoother, easier, more perfect movements that require diminishing effort & concentration to carry out.

To make our brain maps more perfect it takes the three P’s: practice, persistence, & patience. Practice is perhaps the most important of these three. Aimless practice or practice without feedback will only reinforce your brain map for bad technique. So feedback on your technique from someone who can spot your errors is critical for more perfect motor skill learning. Persistence is necessary when skill progress seemingly plateaus. These frustrating plateau phases are called “motor skill consolidation” & are actually essential for allowing the brain & nervous system to consolidate the new inputs. Think of it this way – you can only put in so many new bits of information before the brain gets overloaded & must “clean house” by placing those info bits into the correct spots. Continued practice through these plateaus achieves the consolidation necessary for longer term skill mastery & stimulates the next burst of motor learning. Patience comes when suddenly, out of nowhere, the old imperfect skill resurfaces again. It is important to realize that old, poor technique brain maps remain in our brains until the end of our lives. These old maps will often show up particularly in the early phases of new motor skill learning. We often call these our “bad days” when all our energies seem to fail at producing the new-found technique. When this happens remember that persistent practice of the new skill will reinforce the new map so that it becomes part of your “working memory”. The old map never goes away…it simply gets less likely to surface because of the weakening of the connections of nerve circuits. If, however, you slip back into practicing your old technique, this brain map will switch on again & nerve circuits will strengthen back to their old levels.

We all know that it can be very difficult to practice perfectly when learning a new skill or technique. There is, however, one tried & true method for practicing perfectly – imagery. Brain maps can be strengthened & fortified by simply thinking about the movement pattern! Think of imagery like idling a car – all the working parts for movement are activated & running, but the gears are never engaged so no actual movement occurs. Researchers have tested the power of thinking versus doing on brain mapping in multiple experiments. Results have shown that, when comparing two groups who spent the same amount of time on an activity (one group who physically did it & the other group who imagined doing it), both groups showed increased size & development of their brain maps. Furthermore the group who imagined the movements only showed marginally less skill at the task than did the group who performed the task. Thinking can almost be a good as doing!!

Finally it is important to realize that not all imagery is the same. The imagery you use must be made up of perfect movement patterns. Also you can not simply “see” yourself doing the movement. You must “feel” it as well by bringing as many different sensory images into play as possible.

Practical Applications:

1. When learning a new motor skill, start with small parts of the task & practice these until they feel more natural. Once that occurs then move on to the next phase.

2. Do some interval training (30sec bursts) 2-4 hrs prior to practicing new skills/drills to optimize HGH levels & maximize new brain map development.

3. Enhance motor skill brain maps by increasing proprioceptor input while practicing. Do the drills with your eyes closed or while on an unstable surface like wobble boards, BOSU balls, etc.

4. Visualize yourself doing the motor skill perfectly. You’ll be amazed at how quickly change happens!!

Taken from Peak Performance, Issue #276

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Submitted by Coach Michelle
January 6, 2011

Making Resistance Training Specific to Runners

We’ve all heard by now that resistance training (RT) is important for reducing injury & improving performance. We also know that doing 3 x 10reps in the weight room of bicep curls & seated leg extensions probably isn’t the best path to achieving these goals. To maximize your resistance training efforts you must make your routine sport-specific in all ways – movement patterns, proprioceptive requirements, & force absorption/generation needs. With this in mind, just exactly how do you design the best resistance training plan? Let’s make this easier & focus on the single sport of running.

Resistance training takes many forms - strength, power, plyometric, muscular endurance, & hypertrophy (increasing muscle size). All of these forms, excluding hypertrophy, are beneficial to runners:

1. Strength training enables runners to maintain form when running & therefore be more efficient.

2. Power training helps with speed changes, acceleration, & with changes in incline (hills).

3. Plyometric training improves running mechanics by improving the reactivity of ankle, foot, & pelvic joints during running. These changes lead to increase efficiency & therefore less energy expenditure while running.

4. Muscular endurance training can improve overall endurance by increasing the number & density of mitochondria (the “power houses” where your ATP energy source is produced) in the muscles.

The tricky part when designing resistance programs is designing a program that improves specific areas without negatively affecting others. We’ve all heard about adding large plyometric bounds to our programs. Bounding is great for the gastrocs & soleus muscles, but it will inhibit the smaller foot & ankle muscles help us land & react quickly. Another popular addition is wobble boards (or other types of balance boards). These boards are great for smaller muscle groups, but don’t require enough strength production in the major muscle groups to truly improve in running economy. So…what’s a runner to do??

Building strength occurs in three ways & primarily in this order:

1. Intra-muscular coordination - By training the movement patterns you want to improve with adequate resistance motor units can be effectively recruited (see last week’s training tip on training your brain!), more motor units can be recruited, & the coordination of the motor units (their ability to work together rather than one after another) is improved.

2. Inter-muscular coordination - Frequent RT training increases movement pattern efficiency through coordination of the contractions of muscle groups. When lesser training bodies ask a targeted muscle to work, they often experience inefficient co-contractions of opposing muscle groups. RT training helps to smooth this out by repeated certain efficient movement patterns.

3. Hypertrophy - After an initial 12wks (approx) training period, the muscles may become bigger. This can happen in two ways: hyperplasia (an increase in the number of muscle fibers themselves) & myofibrillar (where the fiber size itself increases).

For runners, the first two adaptations are particularly important because these are the ways in which running economy & efficiency are enhanced. But hypertrophy, the third one, can be problematic for two main reasons. First, an increase in limb mass will make the leg levers harder to “swing” which can slow the runner down or require more energy to maintain the same speed. Second, an increase in muscle mass is associated with a decrease in mitochondrial density which decreases aerobic efficiency at the cellular level.

Unfortunately not much research has been done in the past year on RT & running performance improvement. Only five studies were found that seemed worthy of further examination. Each study used different designs, methods, subject numbers, method of RT thereby making them difficult to compare. However, when attempts were made to compare, running economy showed a 4.6% average improvement. So, instead of trying to draw conclusions from these disparate studies, perhaps it’s better to create an exercise program simply based on how the body works when running. This sort of program would include the following types of exercises:

1. Some form of plyo activity to work the ankle reactivity

2. Single leg strengthening exercises to improve balance & control in the gluteal area & knee joint

3. Hamstring exercises that develop eccentric strength (the lengthening of the muscle under tension to decelerate the body…what happens to the hamstring while the foot swings forward to hit the ground)

4. Some exercise that help develop the core around the pelvis that help minimize upper body rotation during running.

Very important to running improvement are ankle reactivity exercises. These exercises improve the foot & ankle’s ability to react to changing ground surfaces. As these exercises are done it is critical to keep tension in the foot – this means keeping it in a neutral position, not pointed up or down. It is also important to minimize the amount of contact time between the foot & the ground.

Ankle Bounces – This exercise uses your calves to propel you off the floor with as little knee movement as possible. Standing on two feet & keeping your legs almost straight, quickly pull up the toes & jump up off the floor. As you land, quickly pull your toes again & repeat.

Hopping On One Leg – Aim is to cover a distance of 15m or 16ft (that’s a lot, isn’t it??!!). The raised foot will touch the floor at each hop but with tension held in the foot.

Exercise choice is complicated by the presence of three biarticular muscles (muscles that pass over more than one joint) in the leg – the rectus femoris (frontal thigh), the hamstrings, & the gastrocnemius. Biarticular muscles are more complicated to train because they use elastic strength, rather than pure contractile strength, much of the time. Elastic strength is very energy efficient because it transfers energy from one joint to another. For example, when the hamstring contracts, knee flexion occurs & energy is transfered from the knee to the hip. This energy transfer then helps the hip extend. This process happens very fast & is very difficult to measure. We are only just now beginning to understand just how important this transfer is!

Monoarticular muscles (like the gluteus) have simple movement patterns & are, therefore, fairly easy to train. Whenever the glut is contracted concentrically, the hip extends. Because of this straightforward movement pattern, any type of strength training will have a strong transfer to the glut’s use in running. Not so with the biarticular muscles. Going back to our hamstring example, the length of the muscle can be changed by tilting the pelvis forward or backward or by extending or flexing the knee. The type of contraction can also be changed depending on whether the hip or knee is fixed & which part of the running stance is being considered. Because of these complicated issues, simple hamstring curls are not terribly useful because they simply don’t work the muscle in the way it’s used in running.

Of course, the choice of exercises will always depend on the runner & their body requirements. Is the runner deconditioned, have a current injury, or have an injury in their history? These are all issues to consider when creating the RT program. Suffice to say working on specific exercises 20-30min 2x per week may well improve running economy. During the off-season these can be increased to 3x per week for 45min.

Taken from Peak Performance, Issue #287

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Submitted by Coach Michelle
January 14, 2011

Healthful recipes are always a good thing. Here's one of my family's fav's!!

Fat Tuesday’s Skinny Red Beans
2 c chopped onions
1 T minced garlic
2 t olive oil
1 c chopped carrots
1 c chopped celery
1 c chopped bell peppers (any kind)
1 t dried oregano
¼ t dried thyme
1 t dried basil
1 t dried marjoram
Pinch cayenne
3 c chopped tomatoes (28-oz can)
1-1/2 c cooked beans (I use red beans, but can use black-eyed, kidney, etc)
1 T Dijon mustard (this is a bit much for us…I use ½ T)
1 T brown sugar
1 c sliced okra (optional)
Salt & Pepper to taste
Chopped fresh parsley or scallions for garnish

Brown rice

Combine onions, garlic, & olive oil in soup pot. Cover & sauté on med heat for about 8min. until onions are softened. Add carrots, celery, bell peppers, oregano, thyme, basil, marjoram, & cayenne. Cover & cook for another 5-10min, stirring to prevent sticking. When vege’s are just tender, stir in the tomatoes, beans, mustard, brown sugar, & okra. Simmer gently for 5-10min. Add salt & pepper to taste & serve over rice w/ parsley or scallions on top.

Taken from Moosewood Restaurant Low-Fat Favorites cookbook

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Submitted by Coach Michelle
January 25, 2011

Here's some tidbits that might interest you. Taken from my weekly reading!

Airline Air & Colds – Airline air is no more likely to spread colds & other infections than air in similarly crowded, enclosed spaces. The main culprit behind getting sick on airlines? Sneezing, coughing seatmates! When traveling, remember to frequently wash your hands!!

Hormones in Milk – Many commercial dairies use rBST (recombinant bovine somatotropin), a genetically engineered growth hormone to increase milk production. Cows injected with rBST every two weeks produce about 10-15% more milk than untreated cows. To date, no consensus has been reached on the safety of rBST for humans. If you’re trying to decide whether or not to drink milk with this hormone, consider the following issues.

1. Animal welfare – Using rBST makes cows more vulnerable to udder infections. Lameness & reproductive problems have also been associated with its use.

2. Antibiotic resistance – Cows with infections will require antibiotics. The main concern is that widespread antibiotic use contributes to bacterial resistance which then makes antibiotics no longer effective against human infections. FYI…up to 70% of all antibiotics used in US are given to farm animals! However, antibiotics are not allowed in milk. The milk must be tested & cannot be sold for human consumption if antibiotics are detected.

3. Increased hormones in treated milk – All cow’s milk, according to the FDA, contains the same amount of BST whether treated or untreated with rBST. But rBST stimulates the growth of another hormone, insulin growth factor (IGF-1) which has been connected to some human cancers like breast & prostate. IGF-1 has been found in slightly higher amounts in rBST-treated cow’s milk.

4. Environmental/economical issues – Proponents say that rBST is environmentally friendly because it produces the same amount of milk from fewer cows which therefore saves feed, water, & farmland & produces less manure & greenhouse gases. The evidence, however, comes from a study co-authored by Monsanto (the chemical company which created rBST). Little evidence supports these claims.

To summarize, if you are concerned about the above issues you should look for milk that is rBST-free (read your labels!). Any organic product must be rBST-free & many major retailers have gone rBST-free as well (Dannon, Yoplait, Kraft, Starbucks).

Fish Oil Results – Studies on fish & fish oil (omega-3) supplements have made big headlines recently. However, the results are really not a grand as you might believe. For some conditions, omega-3s help…but for others they don’t appear to.

1. Heart Disease – Omega-3 supplements have not been shown to reduce the risk of cardiovascular events over a 40-month period for people who have already had a heart attack. This newer research conflicted with older studies that did find a protective benefit. However, the use of newer drugs, like statins & blood pressure drug,s may help explain the lack of effect of omega-3 supplements.

2. Atrial fibrillation – For people with this heart rhythm abnormality, high-dose omega-3 supplements did not reduce the risk of recurrence over a six-month period.

3. Pregnancy – Taking omega-3 supplements (primarily DHA, the main omega-3 fat in the brain) while pregnant does not boost children’s mental development or prevent postpartum depression.

4. Alzheimer’s disease – Omega-3 supplements (DHA) do not help to slow the progression of this disease.

5. Cognitive decline – By contrast to the Alzheimer’s results, taking DHA supplements for 24 wks does help improve memory & brain function in people over 55 with mild cognitive impairment. This suggests that supplementation needs to start early, before mental decline has progressed too much, in order to help.

6. Gum disease – Consuming moderate amounts of omega-3 (an anti-inflammatory) lowers your risk of developing periodontitis, an inflammatory disease causing gum recession & tooth loss.

Taken from UC Berkeley Wellness Letter, Feb. 2011

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Submitted by Coach Michelle
February 2, 2011

Sleep & Motor Skill Improvement

I’m on a “get more sleep” kick…especially for athletes! We’ve heard how sleep improves recovery time following hard training bouts & we’ve heard how sleep improves body functioning (better cognitive abilities, less chance of weight gain). But what if you’re trying to learn a new motor skill? How does sleep affect this important aspect of sport? In other words, can sleep help you get that new swim technique figured out more quickly? Here’s what the research tells us about zzzzzz’s & skill improvement.

A motor memory is what the brain creates when you learn a new skill or when an existed skill is refined & honed. A motor memory is created through fours phases:

1. Acquisition – The brain realizes that a new movement pattern was done & it forms a very temporary, short-term command set to execute this movement.

2. Consolidation – The command set or memory becomes more permanent via stabilization & enhancement.

a. Stabilization means that, without further practice, you’ll perform the movement pattern exactly the same the next time you try it (you won’t get any better).

b. Enhancement means that you actually will perform the movement better then next time you try it even without further practice. This improvement happens “offline” or when you aren’t thinking about or practicing the skill.

3. Storage – During this stage the brain files the movement info away thereby making it more permanent.

4. Recall – This is the final stage. This stage allows you to remember how to do the new movement pattern over time. Just like “riding a bike”!

Knowing that enhancement occurs with “offline learning” makes it fairly easy to see why we would want to investigate sleep as an opportunity to do this!

When learning a new skill there are two ways in which we commit the movement to motor memory: explicit or implicit learning. Explicit learning is when you are aware of the steps required to do the new movement. When you are given verbal instruction as to how to do the movement or when you watch a demonstration of how to do it you are engaging in explicit learning. Implicit learning, on the other hand, is when you intuitively figure the movement out. When asked how they performed the movement, the implicit learner answers, “I just did it!”

So how does sleep affect all this? Several studies have looked at motor skill learning with and without sleep. The standard experimental set-up is to give subjects a new skill, test the subjects for baseline numbers, & then retest them at later time. One group is given sleep in between tests while the other group remains awake. In all studies, results indicate that sleep is the key to significantly improving motor skill performance!

The next question is how much sleep is needed. Initial studies have shown that somewhere between 90min to 7.5hrs is needed to maximize offline learning. It’s a wide range which, I’m sure, will become more specific as additional research is done.

For athletes, the take-home is as follows:

1. Implicit or Explicit Learning - Identify the type of instruction given to learn a new skill or refine an old one. Remember that implicit learning takes place offline over time. Explicit learning, however, needs offline learning in the form of sleep.

2. Smaller Chunks – When explicit learning is used it may be better to break the learning session into smaller chucks given over a few days as opposed to one long block. These smaller blocks of learning would allow for periods of sleep which will then improve offline skill development.

3. Power Nap – It happens…we get into sleep debt somewhere along the line. Take advantage of the power nap to improve your skill acquisition after a learning session.

4. Good Night’s Sleep – All athletes, for multiple reasons, should get at least 7-8hrs of good sleep. This is especially important when you are trying to learn new skills or techniques.

Happy sleeping!!

Taken from Peak Performance, Issue 293

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Submitted by Coach Michelle
February 18, 2011

Here are some health-related tidbits taken from my weekly reading. Enjoy!

Benefits of Fatty Fish – The benefits of eating fatty fish continue! A new study suggests that people who eat 6-oz of fatty fish once per week are less likely to develop actinic keratoses (skin growths caused by long-term sun exposure that may turn cancerous). Obviously limiting sun exposure & using sunscreen must be done as well.

Health Benefits of Raisins vs Grapes – Ounce for ounce, raisins have nearly 3x the antioxidant power of red & green grapes. They are, in fact, one of the richest sources of antioxidants of all foods. This is simply because the concentration of these compounds is enhanced when the fruits are dried. Raisins are also a good source of potassium, fiber, & some minerals. However, as with any dried fruit, the calories are concentrated as well. ½ cup of grapes has about 50 cal’s whereas ½ c of raisins has about 220 cal’s.

Improving Balance to Reduce Fall Risk – If you are older or know someone who is, have them do regular ankle exercises to improve their balance & reduce their risk of falling. In a recent study, people over 70 yrs old did a series of simple ankle exercises (flexing & extending their feet using elastic bands as resistance) 3x per week. The resistance was gradually increased over 6 wks. These exercises resulted in stronger muscles in the feet & ankles & improved balance & mobility.

Taken from UC Berkeley Wellness Letter, July 2009

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Submitted by Coach Michelle
February 24, 2011

Green Tea & Fat Oxidation (Fat Burning)
Green tea has been used for its health-giving properties for around 2,000 years. Though all tea comes from the leaves of the Camellia Sinensis plant, there are two main types of tea which are manufactured from these leaves.

1. Non-fermented green tea – This tea is produced by drying & steaming the fresh leaves to deactivate an enzyme called polyphenol oxidase. This is done to preserve (prevent oxidation) of some of the key compounds in tea associated with health.

2. Fermented black (and red) tea – This tea undergoes full post-harvest fermentation before the drying & steaming. This fermentation leads to increased oxidation & subsequent decrease in some of the key health-giving compounds.

In Chinese medicine, green tea is often recommended for headaches, aches & pains, digestion, depression, detoxification, as an energizer, & to prolong life. Studies have shown that green tea contains significantly higher levels of antioxidants (called “catechins”) than black tea. To review, antioxidants are believed to help reduce cellular damage which is a byproduct of aerobic metabolism. Studies have shown that 1-6 cups of green tea per day can increase antioxidant capacity in the bloodstream & reduce damage to cell lipids (fats) & DNA. Additionally, animal studies have shown that green tea inhibits the formation of cancers of the skin, lung, mouth, esophagus, stomach, liver, kidney, breast, & prostate. Regular green tea consumption has also been linked to enhanced cardiovascular health & reduced risk of high blood pressure.

Certainly the above health benefits are wonderful. But, what can green tea do specifically for athletes? Current research is studying the effects of green tea on fat oxidation (the amount of fat burned for fuel in the body) & body weight. Some studies have found that a combination of green tea & caffeine produces a “thermogenic effect” which boosts resting metabolic rate as well as increasing the rate of fat oxidation. It is important to point out that these results are fairly new & will need further research before recommendations can be made.

A recent set of studies has examined the effect of green tea extract (GTE – a method of standardizing the amount of catechins being consumed) on metabolism & exercise performance during treadmill running in mice. The mice were divided into 5 different groups with varying combinations of diets, exercise regularity, & GTE supplementation. Results showed that regular exercise alone produced a 24% reduction in body weight gain in the high-fat/no exercise group. When GTE alone was added the weight gain in that group was reduced by 47%. Furthermore, a combination of GTE + exercise resulted in an 89% reduction!! An additional key finding was that the GTE-fed mice burned more fat during their exercise than the group without GTE.

This same research group also looked at the effects of GTE on swimming endurance & metabolism in mice. Results showed that the GTE-fed mice prolonged their swim times to exhaustion by 8-24% over the mice not fed GTE. These effects also proved to be dose-dependent so that the higher the intake of GTE the longer the mice could swim. And, as in the treadmill study, the GTE-fed mice used more fat for energy & had less lactate in their blood after exercise.

The big question, of course, is whether or not these results will hold up with humans. Two recent studies provided some good news. In one study GTE’s effects on body composition & fat distribution in overweight & obese adults was examined. All subjects moderately exercised at least 3 hrs a week & maintained constant energy intake. Results showed that those subjects taking GTE lost significantly more abdominal fat (abdominal fat has been linked to increased health risks) than those that didn’t. The second study looked at the effects of GTE supplementation in healthy men who performed 30 min of cycling exercise at 60% of V02max before & 24hrs after taking GTE. Results were dramatic – results showed that those taking GTE increased their fat burning rates by an average of 17%!

Practical Take-Aways
- Green tea/GTE has many health benefits & may help in weight reduction & management when consumed over the long term.

- Most studies on human health have used GTE extracts of 100-400mgs (the most active of the green tea catechins is EGCG) taken up to 24 hours before exercise. If you’re purchasing a supplement, make sure it has been standardized to supply these amounts.

- When considering ANY supplement, you should first make sure that you have a solid basic dietary plan down. Proper carb & fluid replacement will benefit you more than any amount of more exotic supplements.

Taken from Peak Performance, Issue 286

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Submitted by Coach Michelle
March 1, 2011

Protein & Exercise Recovery
Most athletes have heard that it is best to eat within 30min of exercise in order to maximize the replenishment of glycogen (carb) stores in the muscle. Also, most have heard that a bit of protein taken with the carbs will enhance this replenishment. To summarize, there are four nutritional requirements during post-exercise recovery:

1. Water – Replaces fluid lost as sweat & aids in the process of glycogen fixation (process by which glycogen is manufactured from carb & locked into the muscle cells)

2. Electrolytes – Replenishes minerals lost in sweat (sodium, chloride, calcium, magnesium)

3. Carbs – Replenishes muscle glycogen (the body’s premium fuel for strenuous exercise) & tops up liver glycogen stores (the reserve for maintaining correct blood sugar levels)

4. Protein – Repairs & regenerates muscle fibers damaged during exercise, enhances muscle growth & adaptation, & replenishes the amino acids within the body.

While replenishing water stores is relatively straightforward with normal drinking & diet (and we have a gauge – our urine will be straw-colored), refueling carbs is harder. An early landmark study showed that a diet where 45% of calories came from carbs produced a steady depletion in muscle glycogen during 3 successive days of running (about 10mi per day). When runners were given higher amounts of dietary carbs, then their muscle glycogen replenishment rates increased to near maximal levels within 24hrs. Follow-up studies have shown that the highest rates of glycogen synthesis occur when large amounts of carb are consumed immediately after exercise & at 15- to 60-min intervals thereafter up to 5hrs. Studies also show that if carb ingestion is delayed by several hours muscle glycogen synthesis slows down.

Current studies have shown that glycogen replenishment is a two-phase process. In the 1st hr after exercise, GLUT4 (a muscle transporter protein) opens the doors to your muscle cells allowing glucose to flood in. This rush of glucose into the cells is helped along by a slower, but longer lasting process, whereby carb-hungry muscles become much more sensitive to insulin (this is the hormone that drives glucose into muscle cells).

Determining the effect of carb ingestion on muscle glycogen replenishment is fairly easy to test. The effects of protein ingestion, however, are much harder to determine. Muscle tissue changes provide some answers, but can take days to detect. Also changes in muscle fiber breakdown & regeneration fluctuate widely based on the body’s amino acid needs. Fortunately a technique called radiolabelling has made the tracking of protein in the body much easier.

Findings from radiolabelling research have shown that, for post-exercise protein synthesis to occur in the muscle cells, it is vital that amino acids are present in the bloodstream. One study found a two-fold increase in protein synthesis after exercise when amino acid supplementation was infused directly into the bloodstream before exercise took place. The question, of course, is whether similar results will occur when amino acids are taken orally after exercise. When this scenario was studied the results were very positive!!

A key component to remember is that these studies analyzed amino acid intake, not protein intake. Amino acids are absorbed much faster than proteins are because no digestion is required. Any protein will require some digestion before its benefits can be recognized. There are, however, fast- & slow-digesting proteins. Fast-digesting proteins (whey) have been shown to cause a faster rise in blood amino acids (and therefore a higher rate of muscle protein synthesis) than slow-digesting proteins (casein).

What happens when proteins are taken before exercise? Do the results of muscle protein synthesis increase even more? Research has shown that twice as many amino acids are taken up by leg muscles & incorporated into muscle protein when an amino acid/carb drink was consumed before training. Also, muscle protein synthesis was sustained for a longer period of time when the drink was taken before training. Research conclusions were that a bit of amino acids mixed with carbs taken immediately before exercise becomes a potent stimulator of muscle protein synthesis.

Take-Home Message
1. Boosting blood levels of amino acids by consuming a quick-release protein (or free amino acids) as soon as possible after training is good for muscle synthesis.

2. If maximizing muscle growth is your goal, then taking the amino acids before training may be better.

3. Free-form amino acids come in two forms:
a. Capsules – Easy to use, but often only single types of amino acids are available in capsule form. This means that you’ll need to purchase several different bottles to ensure that you’re consuming all essential amino acids. Essential AA’s cannot be synthesized in the body & must come from external sources. There are 10 essential AA’s - arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, tryptophan, valine.
b. Powder – A cheaper & more convenient option.

4. Dosages are unknown at this point. Studies have used 6g+ which seems reasonable for a full body workout.

5. Free-form amino acids do not taste great. Take with fruit juice to hide the unpleasant taste!

Taken from Peak Performance, Issue 219

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Submitted by Coach Michelle
March 9, 2011

I recently did a Nutrition Basics lecture for my Tri 3 group. One of the big requests to come out of that evening was recipes & food ideas. So...I've decided to detail a week or two of eating at our house. Hopefully this will spark some ideas for your house!!

Day 1
Breakfast - Oatmeal (I always have oatmeal for weekday breakfasts!!)

1 c non-fat milk
1/2 c oats
Cinnamon
Small handful of roasted, diced almonds
Handful of raisins

Cook for a few minutes & eat!!


Dinner - Chicken Enchiladas w/ Sauteed Mustard Greens
Enchiladas
1/2 Onion, chopped
1-2 garlic, minced
12oz can tomatoes, pureed briefly in food processor
1/2 c tomato paste
Cumin
Mexi oregano
Chili powder
Salt & Pepper
Cilantro, chopped
1/2 c Hominy (or could use frozen corn)
Diced or shredded chicken (as much as you like)
Black beans (as much as you like)
Shredded Jack cheese
Green pimento olives, sliced (could use any kind of olive)
Corn tortillas

Saute onions in olive oil. Add garlic & saute briefly until fragrant. Add tomatoes, tomato paste, spices, hominy, chicken, black beans. Cook until hot & bubbling.

In baking pan, place several corn tortillas on bottom. Layer on sauce. Place several more tortillas on top of sauce, layer on more sauce. Repeat for as many layers as you like. (I use 6 corn torillas - 3 layers - for my family of 3.)

Top w/ shredded cheese & olives. Bake in 350degree oven until bubbling. Serve!!

Mustard Greens (could also use swiss chard, kale, beet greens, etc)
1 bunch greens, stems removed & rough chopped
1/4 onion, sliced thin
1-2 garlic, minced
Scant 1/4c apple juice or cider
Salt & Pepper

Saute onion in olive oil. Add garlic & saute briefly until fragant. Add greens & saute until wilted. Add apple juice & saute a bit longer until juice is almost all evaporated. Season to taste w/ salt & pepper. Serve!!

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Submitted by Coach Michelle
March 10, 2011

Day 2
Breakfast - Oatmeal (See Day 1 for recipe)

Dinner - Smoked Trout Orzo w/ Broccoli/Mushroom Saute
Smoked Trout Orzo
1/2 Red Onion, chopped
1-2 garlic, minced
Smoked trout, flaked (salmon, tuna could also be used)
1-2 T Capers
Orzo pasta
Parmesan, grated

Saute onions in olive oil. Add garlic & saute briefly until fragrant. Add fish & capers. Mix together.

Boil orzo. Mix all together. Top w/ grated Parmesan. Serve!!

Broccoli & Mushroom Saute
Broccoli, cut into small florets
Mushrooms, sliced
1-2 garlic, minced
Salt & Pepper

Saute garlic in olive oil briefly until fragant. Add broccoli & mushrooms. Saute until broccoli is bright green. Season to taste w/ salt & pepper. Serve!!

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Submitted by Coach Michelle
March 10, 2011

More Recipes - Veggie Burgers & Mexi Cauliflower

For this week’s tips, how about two great vege recipes!! We all know we’re supposed to eat more of ‘em. These are fabulous ways to chow down!!

Veggie Burgers
1/2 c raisins
1/4 c roasted almonds, chopped
1/2 lb white mushrooms
1 c steamed shelled edamame
2-1/2 c cooked green or brown lentils
2 c cooked couscous
2-1/2 t curry powder
1 T lemon juice
2 t ground dried porcini (I left this out & it was just as tasty)
Salt
1-1/2 T canola oil
3 burger buns

In food processor, combine raisins & almonds & process until finely chopped. Add mushrooms & process until coarsely chopped. Add edamame, lentils, & half of couscous & process until coarsely chopped. In a small bowl, dissolve curry in lemon juice & add to processor along w/ porcini & process to a coarse paste. Fold in remaining couscous & season w/ salt. Form into 6 patties, about 1” thick.

Heat oil & cook patties over moderate heat until browned. Turn to brown other side. Enjoy!


Mexican Cauliflower
1 head cauliflower flowerets (cooked in bit of water until tender)

1-1/2 c tomato sauce
2 T parsley, chopped
1/8 t cloves
1/4 t cinnamon
1 T capers
2 T olives, chopped
3 T cheese
2 T bread crumbs or panko
1 T olive oil

Combine everything except cheese, crumbs, & oil into baking dish. Sprinkle remaining ingredients on top & bake at 350degrees until brown. Enjoy!!

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Submitted by Coach Michelle
March 11, 2011

Day 3
Breakfast - Oatmeal (See Day 1 for recipe)

Dinner - Chicken Goulash w/ Low-Fat Whole Wheat Biscuit Dumplings & Sauteed Red Cabbage w/ Cranberries
Chicken Goulash
2lb chicken, cut into cubes (I use combo of thighs, breasts)
Flour, Salt & Pepper, for dredging
Olive Oil
2c chicken stock
1/2c sour cream (I use non-fat plain yogurt)
1/2 onion, chopped
1 red bell pepper, diced (in winter I don't include this because it's not grown in US)
2 garlic, minced
2 T Hungarian paprika (regular works fine too)
3/4 t caraway seeds
1 t thyme

Preheat oven to 425degrees. Put flour & S&P into ziplock bag. Put in chicken cubes & shake to coat chicken. In lg, deep skillet, heat olive oil to shimmering. Add chicken & cook over high heat, turning once, until browned. Transfer chicken to plate.

Add onion, bell pepper, garlic to skillet & cook over high heat, sitrring occasionally, until softened. Put chicken back in skillet. Stir in paprika, caraway, thyme & cook for 30sec. Add chicken stock & sour cream & stir until smooth. Bring to boil.

Scoop balls of biscuit dough (recipe follows) & place on top of goulash. Transfer skillet to oven & bake for 20min or until sauce is bubbling & biscuits are cooked. Serve & enjoy!!

Low-Fat Whole Wheat Biscuit Dumplings
1-1/2 c whole wheat flour
1-1/2 t baking powder
1/4 t baking soda
1-1/2 T sugar
1/2 c buttermilk (I combine a bit of lemon juice w/ regular non-fat milk...let sit 10min...viola, buttermilk!)
2-1/2 T olive oil

Combine all in bowl to make dough.


Sauteed Red Cabbage & Cranberries
1/2 red cabbage, sliced thin
Dried Cranberries
S&P

Heat olive oil in saute pan & add cabbage. Add dried cranberries & S&P to taste. Saute until cabbage is wilted & softened.

Enjoy!!

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Submitted by Coach Michelle
March 11, 2011

Day 3
Breakfast - Oatmeal (See Day 1 for recipe)

Dinner - Chicken Goulash w/ Low-Fat Whole Wheat Biscuit Dumplings & Sauteed Red Cabbage w/ Cranberries
Chicken Goulash
2lb chicken, cut into cubes (I use combo of thighs, breasts)
Flour, Salt & Pepper, for dredging
Olive Oil
2c chicken stock
1/2c sour cream (I use non-fat plain yogurt)
1/2 onion, chopped
1 red bell pepper, diced (in winter I don't include this because it's not grown in US)
2 garlic, minced
2 T Hungarian paprika (regular works fine too)
3/4 t caraway seeds
1 t thyme

Preheat oven to 425degrees. Put flour & S&P into ziplock bag. Put in chicken cubes & shake to coat chicken. In lg, deep skillet, heat olive oil to shimmering. Add chicken & cook over high heat, turning once, until browned. Transfer chicken to plate.

Add onion, bell pepper, garlic to skillet & cook over high heat, sitrring occasionally, until softened. Put chicken back in skillet. Stir in paprika, caraway, thyme & cook for 30sec. Add chicken stock & sour cream & stir until smooth. Bring to boil.

Scoop balls of biscuit dough (recipe follows) & place on top of goulash. Transfer skillet to oven & bake for 20min or until sauce is bubbling & biscuits are cooked. Serve & enjoy!!

Low-Fat Whole Wheat Biscuit Dumplings
1-1/2 c whole wheat flour
1-1/2 t baking powder
1/4 t baking soda
1-1/2 T sugar
1/2 c buttermilk (I combine a bit of lemon juice w/ regular non-fat milk...let sit 10min...viola, buttermilk!)
2-1/2 T olive oil

Combine all in bowl to make dough.


Sauteed Red Cabbage & Cranberries
1/2 red cabbage, sliced thin
Dried Cranberries
S&P

Heat olive oil in saute pan & add cabbage. Add dried cranberries & S&P to taste. Saute until cabbage is wilted & softened.

Enjoy!!

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Submitted by Coach Michelle
March 12, 2011

Day 4
Breakfast - Oatmeal (See Day 1 for recipe)

Dinner - Low-Fat Mac & Cheese w/ Smoked Trout & Proscuitto & Spinach Salad
Low-Fat Mac & Cheese
Pasta (we use different kinds - this time it was lg shells)
1/4 c proscuitto, chopped
1 c smoked trout, chopped
1 c non-fat milk
2 T flour
2 T olive oil
3/4'ish c cheese (we use different kinds - this time jack & parmesan)
S&P

Boil pasta.
Make white sauce. Heat olive oil over med heat in heavy saucepan. Add flour & cook stirring for a few minutes to get rid of floury taste. Slowly add milk - a little bit at a time. DO NOT rush this part as you'll end up w/ lumps.* Stir to completely combine milk between each addition. Once all milk has been added, increase heat to med-high & stir continually until sauce has thickened (takes a few minutes). Take off heat & add cheese, stirring to melt. Add S&P to taste.

Saute proscuitto until slightly crispy. Add proscuitto, trout, & sauce to pasta & stir to combine.

Spinach Salad
Spinach (or other greens)
Dried cranberries
Peas

Combine all & top w/ dressing of your choice.

*Tip - If you end up w/ lumps you can blend sauce in a blender or food processor to get rid of lumps.

Enjoy!!

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Submitted by Coach Michelle
March 15, 2011

Day 5
Breakfast - Oatmeal (See Day 1 for recipe)

Dinner - Beef Burritos w/ Black Bean/Corn Salad & Mexican Cauliflower
Beef Burritos
3/4 lb beef, cut into cubes (we use different cuts - this time it was cube steak)
Chile powder
Cumin
Mexican oregano
S&P
1 garlic, minced
1/2 onion, sliced thin
1-1/2 c mushrooms, sliced
2 red potatoes, cut into cubes
1/2 c jack cheese, grated
whole wheat tortillas

Heat olive oil in lg pan over med-high heat. Add beef & saute until almost done. Add spices & saute until done. Add 1/4'ish c of water to pan (could also use broth or even Tequila) to deglaze & make saucy. Transfer to separate bowl.

Heat olive oil over med heat. Add onions & potatoes & saute until almost done. Add mushrooms & garlic & saute until done. Transfer to separate bowl.

Take tortillas & fill w/ beef, onion/potato mix, & cheese. Fold up & place in lg pan. Let bake on one side, then flip to bake on other side.

Black Bean & Corn Salad
1 c black beans, cooked
1 c corn
Lime juice
Olive oil
Cilantro, chopped

Combine black beans & corn in water & heat through. Drain & add few squirts of lime juice, olive oil, & cilantro.

Mexican Cauliflower
Scroll up for this recipe. Just above Day 3 food.

Enjoy!!

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Submitted by Coach Michelle
April 29, 2011

Various Health-Related Topics

Measuring Cholesterol at Age 20 – If you have elevated cholesterol in your twenties & thirties, you are at an increased risk for developing signs of coronary artery disease in midlife. A large, long-term study recently found that those with high LDL (“bad”) cholesterol when young were 3-5 times more likely to have calcification at age 45 than those with low LDL levels. Bottom line – check your cholesterol levels early & often!

Egg Safety – We’ve all heard of the recent outbreaks of salmonella in factory farm eggs. Any eggs produced in unclean facilities will be at risk…so don’t assume that because it’s organic or “free-range” that the eggs will always be clean. So what can you do to decrease your risk of catching salmonella via eggs?

- Don’t buy eggs that are cracked or dirty, past their “sell-by” or expiration dates, or unrefrigerated.
- Promptly refrigerate eggs at home, in their carton. Don’t put them in the door because they should be stored at 40o F or below (the door is the warmest part of the refrigerator).
- Cook eggs thoroughly (no runny or undercooked yolks). Don’t eat raw cookie dough or cake batter if they contain eggs.
- Don’t keep cooked eggs or egg dishes at room temperature longer than 2 hrs.
- Discard raw eggs after 3-5 wks, hardboiled eggs after 1 wk, & cooked egg dishes after 3-4 days.
- Wash your hands well after handling raw eggs, as well as all surfaces in the kitchen than come in contact w/ raw eggs.
- Be wary of foods that may contain raw eggs, such as Caesar salad dressing, hollandaise sauce, homemade mayonnaise, & fresh eggnog.

Coach’s Note: I have to admit that I break a bunch of these rules!! WOW!!

Benefits of Gravity – Weight-bearing exercise is highly recommended to keep bones strong as we age. When bones are put under strain, specialized cells are kicked into action to build bone. This bone-building, however, is site-specific. So if you run you won’t have any bone density change in your upper body. Also remember that the more the bone is loaded, the greater the benefit. Here’s how various activities stack up:

- Best – Weight-bearing, high-impact, resistance activities such as running, jumping rope, aerobic dance, basketball, skiing, hiking, weight lifting.
- Also good – Weight-bearing, low-impact such as walking, low-impact aerobics, most cardio machines.
- Least beneficial – Non-weight-bearing, non-impact such as swimming, cycling, yoga, Pilates.

To benefit your bones even more, divide up your exercise into short bouts (15-20 minutes) of intense weight-bearing exercise separated by at least 8 hrs. Research has shown this pattern to be more effective than one longer session.

Risk of Falling & Bifocal Eyeglasses – Active older people who wear bifocal or multifocal eyeglasses may reduce their risk of falling if they wear single-lens glasses for distance activities. A recent study found that those who regularly took part in outdoor activities were 40% less likely to fall when they worse single-lens distance glasses. Multifocal lenses can impair depth perception & peripheral vision thereby making falls more likely.

Taken from University of California, Berkeley Wellness Letter, Jan 2011

Compression-Only CPR As Effective as Traditional CPR – Recent studies have confirmed that compression-only CPR is just as effective as CPR including mouth-to-mouth resuscitation. An added bonus – people are more likely to do compression-only CPR which helps improve victim outcomes.

Coach’s Note: I recently read a great book that discussed this much-needed change in CPR (among many other amazing medical advances) called Cheating Death by Sanjay Gupta, MD. Excellent book – I highly recommend it!!

Taken from University of California, Berkeley Wellness Letter, Dec 2011

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Submitted by Coach Michelle
May 5, 2011

Run Mechanics - Are You An Anabolic or Catabolic Runner?
Think about your run mechanics late in a marathon or IM marathon. At that point are you an “anabolic” or a “catabolic” runner? Do you have your chest out & head up like you’re about to explode across the finish line (anabolic)? Or do you have a drooping posture w/ head lowered, torso hunched forward, & crumbling state of mind (catabolic)? Most folks who haven’t worked much on run mechanics come across in a catabolic state. But, with some attention to detail, you can work toward looking like Usain Bolt as you finish your next race!

There are four key areas that should be addressed when considering solid run mechanics. These are: hip extension, upper torso position, hip position, shoulder rotation, & arm carriage. An inefficiency in one of these, & certainly a combination of these, will contribute to less than stellar run mechanics.

Hip Extension
Hip extension is measured by how far behind the body the runner’s leg (the femur) extends during the recovery phase of running. Studies have shown that 15-16 degrees of extension off of vertical greatly contributed to increased run cadence. If the femur extends behind the body, the lower leg tends to recover in a higher position which shortens the overall leg lever length. As a shorter level is much easier to swing through (less mass), run cadences increase. Why is increased run cadence important? Higher run cadences encourage the foot to land more under the body (rather than in front of it) which can reduce fatigue & injury risk & increase overall speed.

Upper Torso Position
Upper torso position (the position of the runner’s body from waist to ear relative to vertical) should be at a forward angle of about 5-10 degrees off of vertical. This forward position is critical to improving run cadence, foot strike underneath the body, & slack in the hip flexor & psoas muscles which contribute to greater hip extension. The ability to create proper torso position comes from adequate flexibility in the soleus (one of the two calf muscles) muscles. Runners lacking proper forward torso position (and perhaps more inflexible soleus muscles) tend to vertically bounce which, over the course of a flat 10k, can relate to as much as 300-600 ft of hill climbing!!

Hip Position
When running ideally the hips will remain horizontal & even throughout all phases of leg motion. However, when muscles are weak & imbalanced movement patterns like hip drop can occur. Hip drop, best be seen in video analysis, is a lowering of the hip of the non-weight bearing leg (when right leg is in the air the right hip drops down) & is often due to weak gluteus medius. When the glut medius are unable to hold the hip level when support (the weight bearing leg) is removed, the hip drops down causing a chain reaction of lateral movement all the way up & down the body. Pain in IT bands, low back, & hips can occur because of excessive hip drop. Additionally, the movement patterns produced by hip drop are highly inefficient leading to slower run paces.

Shoulder Rotation
Contrary to the opinions of some, the shoulders play an important role in efficient running mechanics. The best runners actually use the mass of their shoulders to help propel them forward particularly late in races when lower bodies are becoming fatigued. To be able to do this effectively solid rotational core strength is needed. This is perhaps one of the bigger reasons why runners need to engage in well-rounded core programs. Without good core strength upper torso posture diminishes as the athlete tires thereby making shoulder rotation almost impossible.

Arm Position
The best runners use their arms like pendulums swinging on the fulcrum of their shoulder. There is minimal elbow joint motion & all movements are front-to-back. Many recreational runners, however, tend to have lots of extraneous arm motion that contributes little to forward motion. Very common movement patterns are elbows out & a flexion/extension at the elbow joint. Causes of these inefficient motion patterns can be weaknesses/strengths/flexibility problems in particular muscles & improper muscle movement patterns that are in need of reprogramming.

So, how should an athlete proceed? First, make sure that you’ve had a solid run mechanics analysis with video. Only by looking at all aspects of your run gait will you know where to spend your time. Second, make improving your mechanics a priority. Too many athletes put 100% of their time into their cardio fitness not realizing that, without proper mechanics, only so much improvement is possible. Maybe you need more flexibility in certain muscle groups, additional strength in others, and/or changes to your motor patterns. None of these changes will happen in a few weeks or perhaps even in a few months. Improving technique takes dedication & time & should be an integral part of your training program! Train on!!

Taken from USA Triathlon Performance Coaching, Mar/Apr 2011

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Submitted by Coach Michelle
May 26, 2011

Endurance Performance & Oxygen Deficit - Should We Change The Way We Warm Up??
As endurance athletes we often don’t place much stock in the importance of the first few minutes of vigorous exercise (i.e. the start of a race). Since our events are generally quite long the assumption often is that those initial minutes really aren’t that important. If we think about the start of our races much of our thought often centers on conservatism (i.e. don’t start too fast!). Recent research, however, may turn this idea of “start slow for a better race” upside down!

Endurance performance is based on how our bodies fuel exercise. We have two ways of creating energy – slowly through aerobic metabolism (using oxygen & fat) & quickly through anaerobic metabolism (using carbohydrate). It is critical to understand that the aerobic metabolic system takes a bit of time to ramp up to meet the energy demands of a change to exercise intensity. In order to “fill in the gap” before the aerobic system can meet the new energy demands, the anaerobic metabolic system steps in. This makes more sense when you imagine the start line of a race. When you’re standing at the start line you are creating energy aerobically. But, when the gun goes off & you start running, you immediately turn to the anaerobic system to fuel those initial few minutes of running. Eventually the aerobic system will take over again, provided you don’t change pace. But, should you increase your pace again, the anaerobic system steps back in to “fill in” based on the new energy needs.

The difference between the body’s current energy needs & the amount of energy that the aerobic metabolic system can provide is called the “oxygen (O2) deficit”. Elite athletes have a very small O2 deficit - their aerobic system only takes a few seconds to ramp up to meet the new energy needs. This is in contrast to sedentary, elderly, & diseased people who have a very large O2 deficit – their aerobic system may take 2-6 minutes to be able to meet the body’s energy needs.

It is worth stating that the longer a body is in O2 deficit, the greater the negative consequences. The larger the O2 deficit the greater the accumulation of lactate (a by-product of anaerobic metabolism) in the muscle structure & the faster muscle glycogen (carb) stores are depleted. Both of these factors lead to greater muscular fatigue which then adversely affects endurance performance. Conversely the less time a body is in O2 deficit the greater the positive consequences. Less O2 deficit means that the muscles do not become as fatigued & more glycogen is available for use later in the race (such as for a sprint finish).

So, how can athletes reduce their O2 deficit?

Training – Endurance exercise training, in as little as 6 weeks, has been shown to force changes to the metabolic systems which reduce O2 deficit by 30%! Studies have shown that high-volume endurance training, as opposed to interval training, appears to be the best form of exercise to encourage these changes.

“Warm-Up” Exercise – Warming up appears to have great potential to decrease O2 deficit even in elite athletes. The type of warm-up, however, is very important. Passively raising muscle temperature (using hot baths) or the very common low-intensity warm-ups do not appear to significantly reduce O2 deficit. To effectively reduce O2 deficit athletes should do a warm-up that seems counterintuitive! Recent studies have shown that the most effective warm-up appears to be relatively high-intensity exercise, high enough intensity to significantly elevate blood lactate, immediately before the main exercise bout. When this sort of warm-up was done O2 deficits were greatly reduced & exercise performance increased. WOW!

So, why does this work?? The answers are currently unclear. Theories are:

1. The accumulation of several of the by-products of high-intensity exercise, including lactic acid, will increase muscle blood flow & thus make more O2 readily available to muscles.

2. Perhaps the performance of prior high-intensity exercise will “prime” the muscle mitochondria (the “power plants” of the cells which provide energy through aerobic metabolism) thereby widening the range of aerobic metabolism (so anaerobic metabolism doesn’t kick in a soon). Coach Note: I must admit that I don’t fully understand this theory. I tried to decipher it from the research/reading, but the italics are my paraphrase which may not necessarily be a correct analysis.

3. Prior high-intensity exercise may positively alter the pattern of muscle fiber recruitment during subsequent exercise which may lead to positive effects on muscle performance.

If you’ve ever done interval training you may know this effect already - very often the second interval feels much better than the first even though full recovery has not happened!

Since warm-up intensity appears to be the deciding factor in improving performance, it is worth some experimentation on the athlete’s part. Caution is advised to avoid a warm-up that is either too intense or one that does not allow enough recovery time prior to exercise start (if blood lactate levels are too elevated at start of exercise then overall performance will be reduced due to fatigue factors). Therefore athletes should experiment with the duration & intensity of their warm-up activities as well as the recovery period length between warm-up and competition.

Taken from Peak Performance, Issue 245

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Submitted by Coach Michelle
June 2, 2011

Health & Wellness News
Here’s some random health & wellness news for your water cooler chit-chat!

Increasing Caloric Intake – Since the early 1970’s American men have increased their daily caloric intake by an average of 179 cal’s & women have increased theirs by 199 cal’s. Nearly all additional cal’s come from carbohydrates while protein & fat consumption has remained virtually unchanged. During this same timeframe obesity rates have almost doubled. Bottom line – eat less!

Benefits of Beets – Do you eat your beets? If not, you should! Researchers have found that beet juice has an array of compounds linked to lowering blood pressure & other health benefits. Interestingly beets are a potent source of nitrates. While nitrates in cured & processed meat have been associated w/ cancer, growing evidence suggests that foods naturally rich in nitrates are quite good for you. When nitrates are converted to nitric oxide in the body blood vessels have been shown to dilate, blood flow to tissues has been increased, muscles reduce their demand for oxygen, & blood clots are inhibited. Additionally the red-yellow pigments are high in antioxidants which may help keep LDL (bad) cholesterol from turning into the more harmful oxidized form. All good stuff!

Here are the recent findings on beet juice (studies were small & results preliminary):

* Blood Pressure – Drinking beet juice appears to lower blood pressure in both immediate & long-term timeframes.
* Exercise – Beet juice may enhance athletic performance by reducing the muscles’ need for oxygen & thereby making exercise more efficient.
* Brain Health – Older people who drink beet juice showed greater blood flow to the frontal lobe of the brain which is the area involved in planning, problem solving skills.

Final note: If you eat large quantities of beets be aware that your urine & stool will turn a harmless red-purple color. And if you form oxalate-containing kidney stones you should avoid beets as they contain oxalates.

Good News About Hot Flashes – Although hot flashes can be very frustrating to women, there may be some good that comes of them. Recent studies have shown the following potential benefits from hot flashes:

- Lower risk for breast cancer (the worse the hot flashes, the lower the risk!)
- Good for cardiovascular system. Women who had hot flashes early on were 11% less likely to have a cardiovascular event (heart attack or stroke) & 8% less likely to die from any cause over a 10-year period.

Paper Toilet-Seat Covers – Many people use paper toilet-seat covers thinking that they are reducing their risk of contracting a disease. This fear, however, is unfounded. As long as the seat is clean & dry & your skin is unbroken you do not need a toilet-seat cover. The many layers of skin form a fairly impermeable barrier which is all the protection your behind needs! However, since bacteria can be transmitted from hands to mouth the most important thing (as always) is to wash your hands well with soap & water!

Taken from University of California, Berkeley Wellness Letter, Jun 2011

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Submitted by Coach Michelle
June 15, 2011

Uncoupled Cranks & Cycling Efficiency
Traditional bike cranks are coupled to each other so that when force is put onto one crank, the other crank also moves. By contrast, uncoupled cranks move independently of each other which supposedly benefits the rider. The suggested benefits of riding with uncoupled cranks are that strength imbalances are overcome, mechanical efficiency is increased, & cycling performance is improved.

Recently a study on well-trained cyclists sought to test these theories. Fourteen well-trained cyclists took part in a study that had them train on either traditional cranks or uncoupled cranks. Before and after the training intervention aerobic capacity, lactate threshold, gross efficiency, & cycling performance were measured. Surprisingly results shows that no differences at all were observed between the groups in any of the measured areas!! It appears that regular old cranks are just as effective for developing cycling performance as trendy uncoupled cranks.

Cystine, Theanine, & Immunity
Hard, intense training causes a temporary dip in immunity which has been thought to explain why athletes undergoing such training tend to pick up upper respiratory tract infections. In a recent study two naturally occurring amino acids (cystine & theanine) & their effects on immunity of endurance athletes undergoing heavy training were examined. Previous studies have shown that, in elderly people, these two amino acids can enhance immune function in those exposed to the influenza virus. There is also data that suggests that cystine/theanine may have an immune reinforcement effect when given to athletes before a prolonged period of intense exercise.

In the most recent study, 15 long-distance runners were given either a cystine/theanine supplement or a placebo 10 days prior to a period of heavy training. Results showed that, following the heavy training period, there was a significant increase in blood markers of immune stress in the placebo group, but not in the cystine/theanine group. Also, heavy training caused a drop in the protective immune cells (lymphocytes) in the placebo group, but not in the cystine/theanine group.

Researchers concluded that ingestion of cystine/theanine helped to suppress the “heavy training” induced immune stress increase observed in the placebo group thereby preventing infection during the period of continuous intense exercise. Although more research is needed, these initial results seem promising for hard-training athletes seeking to improve their immunity.

Taken from Peak Performance, Issue 276

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Submitted by Coach Michelle
July 7, 2011

Pre-Exercise Stretching & Endurance Performance
You may have noticed that athletes are gradually moving away from the pre-exercise static stretching of a few years ago. This is due to many recent studies that have shown static stretching to be detrimental to high-intensity sport performance (static stretching temporarily breaks some of the chemical bonds involved in the contraction process which negatively affects the ability of the muscle fibers to contract maximally). While it was assumed that endurance athletes were exempt from this negative affect, very recent studies have shown otherwise. In a study on trained male runners static stretching had the same negative affect on energy cost & endurance performance! Not only did the non-stretching group run farther, but they also didn’t expend as much energy (measuring in calories) to do it!

Strength Training & High-Intensity Cycling Performance
Several studies have examined the effects of heavy strength training (4-10 reps to failure) on power output in cycling. Not only did the strength training + endurance group increase their 1-rep max performance, but they also had greater reductions in oxygen consumption, heart rate, blood lactate levels, & rate of perceived exertion during the last hour of a prolonged cycling bout when compared to the endurance only group. Additionally they also gained significant increases in their mean power output during a 5-min all-out trial!

Taken from Peak Performance, Issue #283

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Submitted by Coach Michelle
July 7, 2011

The Lowdown on Smoothies – In recent years smoothies have become very popular as “health food”. If made with real fruit smoothies can be quite good for you. However, there are a few downsides to remember:
- Added “health” ingredients such as aloe, bee pollen, ginkgo, & Echinacea are unlikely to do much for you. Most smoothies simply contains too little of the herb to do either benefit or harm. It is also important to remember that the safety of some of these added ingredients is currently unknown.
- Most smoothies have lots & lots of calories. Most commercial smoothies contain anywhere from 300-800 calories!
- Some smoothies have begun to add in pomegranates & other “superfruits” to boost the antioxidant levels. Because of the small amounts of these additions these smoothies are not any healthier than other smoothies.
- Commercial smoothies are not cheap. Prices range anywhere from $4-7. Better option for health & pocketbook is to make them yourself!

One Less Perk for Coffee – Many folks drink coffee in the morning to kick-start their brain & up their energy levels. A recent study, however, suggested that caffeine isn’t so stimulating for those who drink coffee regularly. For regular caffeine users caffeinated beverages merely counter the effects of caffeine withdrawal (headaches & decreased attentiveness) & simply keep folks functioning at a normal state of alertness. The take-home message is that the more coffee you consume on a regular basis, the more you build up a tolerance for it. Something I’m sure we’ve all experienced!!

Heart Attack Step #1 – If you have symptoms of heart attack, such as chest pain, chew & swallow one adult aspirin tablet (325 milligrams) immediately while you call for medical help. This can help dissolve the blood clot, if there is one. If you have only low-dose aspirin, chew four of them.

Homemade Frozen Gel Pack - Many athletes need to ice injuries or aches & pains using a frozen gel pack. If you don’t have one…you can easily make one by partially filling a heavy-duty plastic freezer bag with a mix of ¼ rubbing alcohol & ¾ water. Seal the bag & then seal in a 2nd bag. Place in freezer & use when needed!

Taken from UC Berkeley Wellness Letter, Oct. 2010

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Submitted by Coach Michelle
August 16, 2011

LIVOT - A New Form of Strength Training
Strength training in its traditional high-intensity form (doing multiple sets of 5-12 reps with resistance greater than 70% of single repetition max) has been long used to increase muscle size & strength. However, for injured populations, the elderly, or those with prolonged reduced muscle use, this method of high-stress training may not be appropriate. As a counter to high-intensity training, a new form of resistance training has emerged from Japan – Kaatsu. Kaatsu stands for "low-intensity vascular occlusion training (LIVOT)" that involves restricting blood flow to a muscle & then exercising that muscle using 20-50% of 1 rep max (1-RM) weight. Although the low weights used are well below the amounts thought to induce hypertrophy or size gain, LIVOT experiments have found increases of 3-6% in muscle size & 17-23% in muscle strength. Perhaps even more surprising is that these results occurred in about 2 weeks versus the 3 months required by the traditional strength program!

So how does it work? A tourniquet is placed around a proximal muscle group (the muscle group closest to the head – for example, the knee is proximal to the ankle) & inflated to a pressure of 300 mmHg. Then the subject exercises the occluded muscle with 20-50% of 1-RM for the same number of sets & reps as in a high-intensity program. Research has shown that the greater the amount of lactate produced by the muscle, the more fatiguing the exercise & the more growth hormone (GH) & insulin-like growth factor (IGF)-1 response, which in turn leads to greater size gains. The occlusion of blood flow to a particular muscle makes the lower weight much more fatiguing which increases the amount of lactate which then drives the increase of hormones. It is therefore suggested that lactate is not simply a negative by-product, but rather a positive influence on muscle growth.

The growth & strength increases from LIVOT appear largely dependent upon the creation of an anaerobic (oxygen deficit) environment for the muscle fibers which encourages their fatigue. Interestingly, the benefits to the muscles appear without the usual muscle damage & inflammation found in high-stress programs. This point is critical because lack of muscle damage allows LIVOT to be used with much greater frequency than the more traditional lifting methods.

Although LIVOT has many excellent benefits, there are several contraindications. You should avoid LIVOT if you have any of the following conditions:

- Blood clotting
- Unstable high blood pressure
- Ischaemia (lack of blood flow to an area)
- Improper equipment (homemade tourniquets should not be used)

To conclude, the use of LIVOT is very much in its infancy & more research is required before it can be considered a serious rival to traditional high-intensity training. To date the study subject numbers have been quite small & subjects have only been recreationally active Japanese men. Also, very few of the studies have been published in peer-reviewed journals & the majority of the research has been funded by the Sato Kaatsu Training Research Foundation thereby raising the question of conflict of interest. However, the results are certainly intriguing & have the potential to change the way we prescribe weight programs!

Taken from Peak Performance, Issues 296 & 297

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Submitted by Coach Michelle
September 7, 2011

The Ups & Downs of Pain Relievers
Pain relievers like ibuprofen are often a regular in athletes' daily lives. However, there are potential risks to taking any sort of pain reliever. Make sure you know the facts before you pop the pills!

There are two basic types of pain relievers: acetaminophen (like Tylenol) & NSAIDs (nonsteroidal anti-inflammatory drugs like aspirin, ibupofen & naproxen such as Aleve). The following issues relate primarily to folks taking these drugs at least several times a week.

Cardiovascular Risk
In 2007 the American Heart Association concluded that, with the exception of aspirin & probably naproxen, NSAIDs increase the risk of heart attacks, particularly in people who already have cardiovascular disease or are at high risk for it. The so-called COX-2 inhibitors (the prescription Celebrex) are the riskiest, followed by ibuprofen.

Blood Pressure
NSAIDs can raise blood pressure which may be partly responsible for the increased risk of heart attack & stroke. Evidence on acetaminophen is inconsistent at this point.

Gastrointestinal (GI) Bleeding
The major drawback of NSAIDs is their ability to damage the stomach lining & cause bleeding & ulcers. Those at greatest risk are long-term users, over 60 years of age, heavy drinkers, those with a GI bleeding or ulcer history & those taking certain meds such as blood-thinngs drugs or steroids.

Liver Damage
While acetaminophen does not cause GI bleeding, long-term frequent use or even large single doses can cause severe liver damage. Acetaminophen overdosing is the most common cause of acute liver failure in the US! It is critical to know that acetaminophen is in hundreds of over-the-counter cold, allergy & headache products as well as some prescription pain relievers. Check your labels & don't take more than 4g a day from all sources. Alcohol (3+ drinks at a time) & certain other drugs will increase your risk as does taking it while fasting.

Kidney Damage
NSAIDs (and acetaminophen to a lesser extent) can damage the kidneys. Talk to your doctor if you have kidney disease.

If you take pain relievers often, follow these recommendations:
- Try nondrug treatments for chronic pain first.
- Talk to your doctor about which pain reliever is best for you to take regularly.
- Consider acetaminophen first, then aspirin or naproxen.
- Take the lowest effective dose for the shortest time possible.
- Do not exceed the doses listed on the labels or take for more than 10 days (unless OK'd by a doctor).
- Consult your doctor before starting aspirin therapy to protect your heart.

Taken from University of California, Berkeley Wellness Letter, Aug 2011

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Submitted by Coach Michelle
September 12, 2011

Serotonin, Quercetin & Effects on Fatigue & RPE
Serotonin & Exercise-Related Fatigue
Serotonin (also called 5-HT) is a neurotransmitter vital to brain function. Commonly we’ve heard that low levels of serotonin are linked to depression. However new theories are suggesting that a build-up of serotonin during exercise is partially responsible for some of the fatigue we feel. This theory is linked to another theory called the “central governor” theory which states that fatigue experienced during exercises is largely a result of brain processing & feedback rather than actual muscular depletion of resources.

If serotonin accumulation is linked with increased fatigue during exercise, then perhaps we can reduce the level of fatigue by manipulating brain serotonin with the use of drugs. This theory was tested in a 2009 study on male cyclists. Eleven cyclists completed four time trials in varying temperatures – two at 64 degrees & two at 86 degrees. Cyclists also took either two placebo capsules or two SSRI antidepressant capsules (antidepressants raise the brain serotonin levels which should contribute to higher fatigue levels). Results showed that:

1. Taking SSRI did not significantly change performance on the time trial at either temperature

2. When compared to placebo, core temperature measurements were significantly lower after the time trials at 86 degrees after SSRI was taken, but were no different in the 64 degree trials.

Researchers concluded that the study failed to prove whether or not serotonin plays a central role in fatigue during prolonged exercise in both normal & hot conditions. More research is needed!!


Quercetin & Rate of Perceived Exertion
Quercitin is a naturally occurring antioxidant found in a variety of fruits & veges. Previous research has suggested that a high intake of quercetin may help boost immunity in athletes undergoing hard training, particularly when it comes to upper respiratory tract infections. Recent speculation has focused on reducing the perceived rate of exertion during endurance exercise through the use of quercetin.

The influence of quercetin supplementation on ratings of perceived exertion in ultramarathon runners competing in the 160km Western States Endurance Run was studied. Sixty-three runners were randomly assigned to either quercetin or placebo groups. They ingested four supplements per day for three weeks prior to the event. During the race they had their rates of perceived exertion assessed at aid stations located at 40, 90, 125, 150, & 160kms (finish line). Results indicated that ratings of perceived exertion & race times were not different between the groups. Therefore researchers concluded that quercetin supplementation for three weeks prior to the race had no effect on RPE.

Taken from Peak Performance, Issue #278

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Submitted by Coach Michelle
September 20, 2011

Taking Care of Your Teeth
You probably take careful steps to care for your teeth such as regular brushing & flossing. But even if you do these regularly you can still be at risk for dental erosion. Dental erosion is the acidic dissolution of teeth which begins with the softening of the enamel & underlying dentin & subsequent structural tooth loss. It is caused by acids in food & beverages as well as by regurgitated stomach acid resulting from reflux disease. Cavities, on the other hand, are caused by acid-producing bacteria on the teeth which feed on sugars.

Why has the incident of erosion increased? The main causes are the increase in acidic beverages consumed by Americans as well as weight gain (obesity increases the risk of reflux disease). Also, overbrushing with abrasive toothpastes (such as whitening toothpastes) can also abrade teeth.

To prevent dental erosion, take these steps:

1. Limit acidic beverages such as soda, energy drinks, sports drinks, citrus juices, & wine.
2. Limit acidic foods such as oranges, lemons, grapefruit, sour candies, raisins, & vinegary items (or at least eat them in conjunction with other foods to limit their negative effects).
3. Rinse with water after consuming acidic foods or beverages. Rinsing with baking soda and/or a fluoride mouthwash can further help.
4. Eat dairy products as their calcium helps reduce the damaging effects of acids.
5. Chew sugarless gum to increase saliva flow which helps wash away acids.
6. Use a less abrasive toothpaste. Whitening pastes are most abrasive whereas those containing baking soda (which is alkaline & non-abrasive) tend to be the gentlest on teeth.
7. Use a toothbrush w/ soft bristles, but not too forcefully or for more than a couple of minutes. Be careful w/ electric toothbrushes as it’s easy to overdue it.

Taken from University of California, Berkeley Wellness Letter, Oct. 2011

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Submitted by Coach Michelle
September 27, 2011

Triathlon Bike-Run Transitions
Triathletes are well accustomed to the “heavy leg” feeling experienced at the beginning of a run following a long bike. While many athletes train this transition over & over to minimize this feeling, improving your T2 may be as simple as adding in plyometrics to your workouts. Sport scientists know that the reason for the awkward feeling in the legs during a bike-run transition is changes to the neuromotor control system which tare patterned on the bike & take time to reverse once you start running. New research suggests that plyometric training can speed up these neuromotor control system changes.

The study split triathletes into two groups – endurance only or endurance + plyo training. Before & after the 8-wk training period, athletes neuromotor control was measured by how efficiently they used oxygen & the electrical patterns of leg muscle activity during a control run (no prior cycling) & a run after 45min of cycling (transition run). The results showed that 100% of the endurance + plyo group showed muscle recruitment patterns during the transition run that closely resembled the recruitment patterns used during an isolated run. In the endurance-only group, however, only 40% improved their neuromotor control. This is a significant difference!!

Though this was a small study & more research is needed, it does seem to indicate that the addition of even a small amount of plyometrics into triathletes’ training can improve bike-run transitions thereby leading to better performances!

Take from Peak Performance, Issue #298


Bike Saddle Height & Knee Injury Risk
Most cyclists know that proper bike set-up is crucial to injury prevention as well as performance enhancement. The tricky part, however, is that there is no universal agreement between sport scientists & coaches as to what constitutes a “proper bike set-up”.

When looking to reduce injury risk (particularly knee injury) one of the most important pieces of good bike set-up is saddle height. In order to determine what the best saddle height is for preventing knee injury, a meta-analysis was done on bicycle saddle height on measures of cycling performance & lower limb injury risk. To do this 62 scientific papers published since 1960 were reviewed & the data analyzed & compiled. The following points were determined:

1. Methods for determining optimal saddle height are varied & not well established.
2. Increasing saddle height can cause increased shortening of the vastii muscle group (outer quads of the frontal thighs) with no corresponding change in hamstring length
3. Saddle height affects the two calf muscles differently - the length & velocity of contraction in the soleus muscle is more affected than the gastrocnemius muscle
4. The majority of evidence suggests that a small (5%) change in saddle height can create large changes in knee joint kinematics (35% change) & movements (16%).
5. The compressive forces around & under the kneecap seem to be inversely related to saddle height. In other words, lowering saddle height increases the kneecap compressive forces & vice-versa. But the saddle heights effects on other forces between the lower leg & thigh are uncertain.

The best advice researchers could conclude is that a saddle height resulting in a knee flexion angle of 25-30° when the leg is fully extended (at the bottom of the pedal stroke) is best for minimizing the risk of knee injuries & increasing cycling performance.

Take from Peak Performance, Issue #301

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Submitted by Coach Michelle
October 5, 2011

The Lowdown on Soy
Soy is everywhere these days – in many packaged foods & even in places you wouldn’t expect (I found it in my mainstream canned tuna brand – tuna packed in soy liquid!!). Although there are certainly health benefits to soy, much of the evidence of soy’s benefits are mixed. Let’s take a closer look.

While Eastern cultures have found soy consumption linked to reduced risk of certain cancers & lower rates of heart disease & osteoporosis, studies on Western populations have produced inconsistent results. Furthermore the benefits tend to be small & vary widely from person to person. There are several theories behind these differences. One thought is that bacteria in the intestines, genetics, & other factors are partially responsible for how well people process soy & therefore reap the health benefits. Another thought is that different types of soy foods may have different effects. Asians tend to eat traditional soy foods like tofu & miso (fermented soybean product) while American eat more processed soy products w/ added soy compounds (such as isolated soy protein) or take soy supplements.

So, here’s what we currently know about soy & particular diseases.

Heart Disease – Soy’s heart-health benefits have largely been attributed to its ability to lower blood cholesterol. But these findings from 10 years ago may need a bit of tweaking. A large body of research has recently questioned how significantly soy protein lowers cholesterol. Suffice to say, soy isoflavones may act as antioxidants which benefit the blood vessels & heart. And soy foods, which are good sources of fiber & polyunsaturated fats, have the greatest cholesterol-lowering effect when they replace foods high in saturated fat, such as meat.

Breast Cancer – Research on soy & breast cancer has been conflicting & inconclusive. Some studies have found that soy prevents breast cancer while others have found soy to promote it. Soy’s effects may depend upon when a woman starts consuming soy. In Asia women eat soy very early in life whereas Western women tend to eat it later in life. A recent study linked high soy intake during teen & young adult years to a reduced risk of premenopausal (but not postmenopausal) breast cancer. For women who have or have had breast cancer, the picture is even less clear. More research is needed on this topic in order for recommendations to be made.

Prostate Cancer – Studies again have found conflicting evidence as to the link between eating more soy & having a lower risk of prostate cancer. More recent studies have found that men who regularly consumed nonfermented soy foods (tofu & soy milk) had a 26% reduced risk of prostate cancer as compared to those who ate little or none. No benefit was seen from fermented soy foods.

Bone Health – Soy isoflavones have been found to stimulate bone formation & also reduce bone loss (possibly due to the higher estrogen found in soy). But some studies have not found these benefits – perhaps because different soy products & doses were tested.

Menopause – In theory, compounds in soy may improve menopausal symptoms due to their estrogenic activity. However, a review (done a few years ago) of 25 studies found that soy did not help hot flashes or other symptoms.

So, what should you do? Know that many studies have used soy supplements as opposed to whole soy foods. It is critical to know that soy supplements may have different effects in the body than the whole soy food & the long-term safety of soy supplements is largely untested. As a result, soy supplements are not recommended especially for women with (or at high risk for) breast or endometrial cancer. The key is to eat soy foods in moderation, particularly those in whole form or minimally processed such as edamame (green soybeans), tofu, soy milk, & tempeh. Even if the health benefits are not confirmed, they provide good-quality protein, healthy fats, fiber, & other nutrients, such as magnesium, boron, & often calcium. All these nutrients are important for the heart, bones, & overall health. But compare labels – as always. Packaged soy products may still be high in sodium & calories.

Taken from UC Berkeley Wellness Letter, Sept. 2010

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Submitted by Coach Michelle
October 13, 2011

Improve Your Swim Kick
Most triathletes struggle with swim technique, particularly kick technique. Let’s face it - the repetitive knee bending in running & cycling & the ankle tightness that comes from these two sports doesn’t really help you with proper kick form at all! So, what is a triathlete to do? I would argue that, because swimming is such a small part of triathlon (particularly in the longer tri distances), you don’t need a fabulous kick to be a good triathlon swimmer. But you do need an effective kick – a kick that doesn’t increase drag, a kick that helps initiate your rotation, & a kick that minimizes energy use.

There are 3 technique points that create an effective kick.
1. Kicking from the hip – Remember that any excessive knee bending will create drag & any excessive drag tends to pull your legs & hips lower in the water. So, for optimal balance as well as efficient forward motion, your kick should generate from the hips. Any knee bend comes ONLY from water pressure against the lower leg provided your leg is relaxed. It may help to concentrate on kicking w/ a straight leg from the hip rather than worrying about the knee bend. If you do this the appropriate knee bend will start to show up on its own.

2. Planter-flexed toes – Kicking requires that your legs & feet become more like fins. Most triathletes have very tight ankles which do not allow their toes to point (plantar flexion) very much at all. Tight ankles create a dorsiflexed position (toes that pull back toward your shins) which increases your drag in the water & will actually push water forward (in the opposite direction you want to go!). To correct this ankle flexibility should become a key part of your training.

3. Timing of kick – The kick is ideally timed to initiate & enhance the force of body rotation. Most triathletes do this pretty well, especially if they’ve focused on 2-beat kicking (1 kick per rotation).

Now, let’s look at how you can create a more effective kick.
1. Stretch your ankles – There are several ways to stretch your ankles. One is to use fins (mid-length, floppy) regularly. Over time the gentle push of the water against the fins, & therefore your ankles, will increase your flexibility. Off-season is an excellent time to do this! The other excellent method for stretching your ankles is to sit on your shins. Bend your knees so the tops of your feet & shins are flat on the floor. Then sit your hips back toward your shins as much as you can. You can put pillows between your calves & hammies to increase the height so as to make the stretch as comfortable as possible. You want a gentle stretch that you can hold for a few minutes rather than an aggressive stretch that hurts.

2. Kick from your hips – A good tip is to concentrate on squeezing your bum (glut muscles) when you kick. Here’s a semi-crude visual – imagine you’re holding a dollar bill between your bum cheeks & you don’t want to let it go!! Holding your glut muscles tight will help you figure out how to kick from the hips.

3. Do kick sets w/ focus points – There are many ways to work on your kick, but here are two ideas that may help.
a. Superman Kicks - Push off the wall w/ arms held out in front of you & stomach facing bottom of pool. While concentrating on a focus point (like your dollar bill) kick as far as you can until you run out of air. Then swim the remainder of the length.
b. Back Balance w/ Kickboard - Position yourself on your back with a kickboard held at your hips (your arms will be straight). Work to pull your hips to the kickboard & focus on a particular technique point of the kick.

Enjoy & happy kicking!!

Adapted from Swim Smooth website - http://www.swimsmooth.com/

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Submitted by Coach Michelle
October 21, 2011

Health & Wellness Facts
TV Viewing & Death – A recent meta-analysis of 8 large research studies shed more light on the risks of TV watching. Data indicated that, for every 2hrs of TV watched daily, death rates rise by 13% & diabetes risk increases by 20%!! Great reasons to turn the TV off!

Green Tea & Blood Cholesterol – A recent study, which included research from 14 clinical trials, found that using green tea (or its extract) dropped total cholesterol by 7 points on average & LDL (bad) cholesterol by 2 points on average. Although those numbers are not substantial, numerous population studies have linked tea (green or black) with a reduced risk of cardiovascular disease.

Seitan – What the heck is it?? – A staple in Asian cuisine, seitan is a meat substitute made from wheat gluten. Seitan is low in calories, has no saturated fat or cholesterol, has a much protein as chicken, beef & other meat (and more than tofu), provides a bit of calcium & iron, but may be high in sodium (check the labels). You can use seitan in stir-fires, stews, soups, etc. However, if you are gluten intolerant, you’ll need to avoid it.

Nutritional Value of Pumpkin Pie – Pumpkin pie, if you use the right recipe, may be the most nutritious pie around! As a vegetable, pumpkin is an excellent source of carotenoids (antioxidants), lutein (important for eye health), fiber & potassium. It also has calcium, iron, Vit C, B Vits & other nutrients. If pumpkin is canned then it has even more of these substances because it has been concentrated (cooking eliminates much of the water). Be careful when purchasing canned pumpkin though – canned pumpkin pie mix has about 3.5 times more sugar than straight canned pumpkin! You can make a particularly healthful pumpkin pie by using your own canned pumpkin & adding just enough sugar to taste, using nonfat evaporated milk instead of cream, & using a graham cracker crust instead of traditional pie crust. With Fall upon us, it’s time to enjoy this fabulous dessert!!

The Truth About Drinking Water – You may not have yet heard, but drinking 8 glasses of water a day is not necessary. This is a myth of which the origin is still not known! Here are a few other myths about drinking water.

1. Drinking lots of water does not improve kidney function or help kidneys eliminate toxins.
2. Drinking lots of water does not lower blood pressure, boost concentration in kids, improve skin tone or prevent headaches.
3. Drinking lots of water does not promote weight loss, unless you are replacing caloric beverages with it.
4. Coffee & tea do not cause a net water loss. In fact they are considered a water source!

Thirst is one of your best guides as to how much water to drink. However, older people should try to drink a bit more because their bodies cope less well with heat & thirst may not be as reliable of an indicator. Also folks with recurring kidney stones need to drink more. Basic Rule: If your urine is light yellow, you’re drinking enough. If it’s the color of Big Bird…try to drink a bit more!

Taken from University of California, Berkeley Wellness Letter, Nov. 2011

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Submitted by Coach Michelle
December 2, 2011

Dark Fudge (Black Bean) Brownies

1 (15oz) can unseasoned black beans
4 oz unsweetened chocolate
1 T light butter or Vege oil (canola or olive oil)
6 egg whites
2 c sugar
3 T flour
2 T instant espresso coffee powder
½ c chopped walnuts or almonds

Coat a 9” x 13” pan with oil. Place the beans in a colander & rinse under running water. Drain & set aside. Melt chocolate & oil over low heat in small bowl or microwave for 60-90sec stirring every 30sec. In a blender or food processor, combine the drained beans & 2 of the egg whites. Blend or process until smooth.

In a large bowl, combine the bean puree, sugar, flour, espresso powder, & remaining egg white. Beat until combined. Stir in melted chocolate mixture. Pour into prepared pan. Sprinkle nuts on top. Bake at 350 for 30-35 min or until the brownie pulls away from the sides of the pan.

Cool completely before cutting. Enjoy!!

Makes 30 brownies. Recipe courtesy of Michelle Carter, MEd, RD, LD. She can be reached for nutrition consulting at carterdietitian@gmail.com.

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Submitted by Coach Michelle
January 1, 2012

Improve Your Willpower

As we all know willpower is the key to successfully achieving your resolutions and/or goals. Unfortunately, for many of us, our willpower often fails when faced with a plate of french fries, the thought of getting up early to work out, or the plan to "unplug" early enough in the evening to get enough sleep.

Turns out that willpower is just like most everything else. If you train it, it will get stronger & you'll find it easier to stick to your plan! To train your willpower start with very small goals that are relatively easy to achieve. Note that these small goals may have nothing to do with your larger, more difficult goal. But achieving the small goals will make your willpower stronger & ultimately help you achieve the big goal.

So, if you'd like to lose weight in 2012...start by brushing your teeth with your opposite hand. By doing this every day (and being successful at it) you'll make your willpower a little bit stronger. Once you've achieved that, then maybe you focus on better posture. Achieve that & you've really strengthened your willpower!! With smaller, seemingly non-related steps you can set yourself up for success with your larger, more difficult goal.

For more info, take a listen to "Making New Year's Resolutions Stick" podcast on NPR Science Friday - http://www.sciencefriday.com/program/archives/200812262.

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