ENDURANCE May 2008 : Issue 058

NEWSThe endurance athlete’s comprehensive knowledge resource since 1992 New HEED, Recoverite, and Whey now here! Steve Born Our biggest issue ever! We’re excited to announce the flavor-wise. Needless availability of fantastic new to say, we think you’re Pg 2 Welcome flavors of some of your favorite really going to like Pg 4 From The Saddle Of Steve Born Hammer Nutrition fuels! Along these two new flavors! with the current versions of Both Subtle Berry Pg 6 BCAA’s HEED that we offer—Mandarin and Mild Melon are Pg 8 Product Spotlight : Mito Caps Orange, Lemon-Lime, and available in single Pg 11 Hammer Gel in 255 Flavors! Unflavored—we’ve added two serving packets or additional refreshing flavors, Pg 12 Shopping Spree - Jim Bruskewitz in 32-serving/scoop Subtle Berry and Mild Melon. containers. Pg 13 PSA Caps Pg 14 Alternatives for Neck and Back Pain As we always do prior to releasing Also now available are Pg 16 Hammer Nutrition Body Care Line any new flavor of a Hammer the 80-serving/scoop Nutrition fuel, we tested many containers of HEED in Pg 18 Cyclo-CLUB flavor variations and possibilities Pg 20 New Paradigm - Jeb Stewart before agreeing that we nailed it see NEW on page 6 Pg 22 Why Hammer Whey? Pg 23 Hammer Whey - A 9 Month Trial Pg 24 Hammer Camp Follow-Up Fructose Called Most Dangerous Sugar Craig Weatherby Pg 26 Zinc & 5-HTP Supplementation Corn syrup is Americans’ major dietary source; Findings add Pg 27 Tissue Rejuvenator evidence to indictment of excess intake of all forms of sugar Pg 29 Endurance Athlete’s Guide to Success Pg 30 Athlete Spotlight : Amanda McIntosh This isn’t your usual story about the switched from cane sugar to HFCS. Pg 33 Hermosa Tours evils of high-fructose corn syrup (HFCS). Pg 34 Hammer Bucks If HFCS is the villain, then people Many observers have blamed America’s overseas who eat sucrose-sweetened Pg 35 2008 Race Across America epidemic of diabetes and obesity on the candy and soda shouldn’t be getting fat Pg 36 Another Suprise Ending - Tony Schiller rise in use of HFCS as a sweetener. and diabetic as fast as Americans are. Pg 38 Folic Acid This sweetener-shift was driven by the Two years ago, a University of Florida Pg 40 Nate’s Corner rising cost of cane sugar (pure sucrose) team proposed an intriguing hypothesis Pg 41 Determination : Sean Simonson to American manufacturers in recent to explain why fructose is the most Pg 42 From The Archives decades, and the falling cost of heavily unhealthful form of sugar. Pg 43 From Soni’s Kitchen subsidized corn and corn byproducts like HFCS. And there is just as much fructose in Pg 44 10 Steps on the Endurance Path - cane sugar as in HFCS, so this would Chris Kostman But there have always been under- explain why people who eat too much Pg 46 The Butterfield 200 - Suzy Degazon reported problems with the HFCS sugar in either form - HFCS or cane hypothesis of obesity and diabetes. sugar (sucrose) - would become more Pg 48 Globus Pad Placement prone to obesity and diabetes at about Pg 50 Beyond Iron Distance - Shane Eversfield For one thing, we’re seeing the same the same rate. Pg 54 Maximizing Economy - Al Lyman sorts of increases in diabetes and obesity in countries where the price of Both HFCS and cane sugar are one-half Pg 55 2007 Inside Tri All-Americans cane sugar is not artificially high, and glucose and one-half fructose. Pg 59 Cycling House in Montana manufacturers of sweets and sodas never Pg 60 Race Report see FRUCTOSE on page 3 ABOVE : Tieni Duro rider Photo : Jason Kent 1.800.336.1977 / www.hammernutrition.com / 1 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Welcome

Hammer headquarters From the office of Brian Frank Photo - Angela Nock

Welcome to the safety, necessity, and efficacy of prudent Hammer Cubes – DOA 58th issue of supplementation and the success of Endurance News. athletes employing our ‘less is better’ We are constantly testing and working Over the 16 fueling philosophies provide a rare to develop new and innovative products. years that we’ve alternative to what you typically read Hammer Gel is a refinement of the been putting this elsewhere. Endurance News, along with original energy gel called Leppin publication out all of our other publications and web site, Squeezy (sorry GU, but you didn’t invent every 90 days, will continue to reinforce our positions the energy gel). HEED is a refinement I’ve developed the on these important issues.” Ditto for this of you-know-what, etc. A couple of years habit of re-reading issue. ago one of our competitors came out with my column from a carbohydrate block (like a big cube the previous issue before starting the Moving on, I’m sure many of you are shaped gummy bear) that many of you next. I like to make sure I don’t repeat waiting to hear the whole story on this said you liked as an alternative to the myself unintentionally. However, after pesky lawsuit with the three athletes typical sports drink or energy gel. Many re-reading my January column, I won’t alleging their positive drug tests resulted more asked when we’d be developing our be able to avoid it. If you missed the from taking a few Endurolytes. Their own version. January issue for some reason, it’s well allegations simply are not true. Believe worth the read. You can find it and me, I’d love nothing more than to tell The challenge for us was to develop such download it for free, along with any or you the whole story, but that’s going to a cube that would have a carbohydrate all of the previous 56 issues, by clicking have to wait for a future issue after this profile consistent with our “low/no simple on the Endurance News link on the left matter has run its legal course. In the sugar” ethos. The products currently side navigation of our web site. meantime, I’ll quote our official response: on the market deliver 50-100% of their “We trust that the media and the public carbohydrate calories from sugar and The January issue was our biggest issue will allow due process and the courts to other variations in different shapes at 56 pages; however, with this issue deal with this matter before rushing to have between 50 and 100% sugar we’re raising that bar to 64 pages! We judgment. While we empathize with the content. Our variation would have to just have too much good content to give challenges that these three athletes face be around 10% sugar. Well, we worked you any less. At the rate this publication by virtue of their positive drug tests, long and hard, recruiting the best food is growing we’ll have to start calling they are directing the blame for their technologists from the largest supplier it a magazine soon. That may not be situation in the wrong direction. We are of maltodextrin in the world and one of a bad thing since our media universe certain that when all of the facts are the best university labs in the country. is shrinking with the recent purchase presented in a court of law, Hammer When given the design criteria, all were of Inside Triathlon and Velo News Nutrition will be vindicated of any confident of their success. After over by the same group that already owns wrongdoing.” one and a half years in the lab, a 90% Triathlete, Competitor, and all of the complex carb gummy bear was declared City Sports publications. Give me the Without refuting their allegations point impossible. good old days of Lew Kidder’s Triathlon by point, discrediting their supposed Today and Ultrarunning before it went evidence, or giving this matter even more The bottom line is that you cannot make color! undeserved attention, I’d like to make a a jelly bean or gummy bear type product few general points. First, we live in the with less than 50% sugar content. Now Sorry, I digressed. In issue #57 we most litigious society in the world. What don’t get me wrong, we made raspberry, featured aspartame as our lead story and is true is that we have operated with the apple-cinnamon, and espresso “cubes” this issue headlines again with further utmost integrity and transparency, while that were delicious. We even had to hide evidence on the fructose epidemic that delivering the highest quality products them so that everyone in the office didn’t we are facing. To quote myself from for 21 years. These allegations do not eat them or take them home to their the previous issue, “the articles you will change that and you should have no kids. However, the sugar content was find in this issue of Endurance News concern regarding the safety or efficacy almost 60%. So, rather than compromise highlighting the dangers of high fructose of any products sold under my brand. my philosophy for commercial gain, we corn syrup and artificial sweeteners, the see BRIAN on page 37 2 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

FRUCTOSE from page 1 of symptoms linked to increased risk of that they may not be as helpful at diabetes and cardiovascular disease. preventing diabetes as has been • Cane sugar is pure sucrose: a generally presumed. compound consisting of one molecule So, the Floridians proposed that the each of glucose and fructose. current epidemic of metabolic syndrome The Floridians noted that the is due in part to fructose-induced rises in correlations observed between high GI • Most HFCS is 45-55 percent people’s blood levels of uric acid, which diets on one hand and diabetes and fructose, with the remainder being reduce endothelial NO levels and induce cardiovascular disease on the other are glucose. insulin resistance. related to high consumption of cane sugar or HFCS, because while both are One difference is that sucrose occurs Their hypothesis is supported by the one-half fructose, both also have high naturally in cane syrup and most fruits, fact that, as they wrote, “... changes in GI rankings due to their high glucose while the various forms of HFCS are average uric acid levels correlate with content. synthetic combinations of fructose and the increasing prevalence of metabolic glucose, none of which occur in nature. syndrome in the US and developing Dr. Johnson’s research suggests that, countries.” compared with glucose content, the Some argue that there is something fructose contained in sugary foods is about the structure of HFCS that makes Researchers propose ranking foods on a much more responsible for promoting its fructose worse than the fructose in “fructose index” diabetes and heart disease. (To be sure, sucrose, but so far, that hypothesis lacks We’d not heard of the Florida team’s excessive glucose consumption is not evidence. persuasive prosecution of fructose until good, either.) we caught wind of their recent proposal The Florida team proposes that sweets to replace the popular glycemic index Last fall, their hypothesis led them to and sodas of all kinds are unhealthful with a “fructose index”. propose the use of a fructose index to because they contain high levels of either categorize foods and to propose studies HFCS or cane sugar, hence equally large As you probably know, the glycemic to determine the effectiveness of low amounts of fructose. index is used by diabetics to rank foods fructose diets for reducing the risk of by the amount by which they raise blood obesity, diabetes, and cardiovascular Here’s the scoop on the evidence they sugar levels. (The words glycemic and disease. presented, which should make us all glucose both come from the Greek word leery of enjoying sweets or sweetened glukus, meaning “sweet”.) These matters are complex, and time foods and drinks in more than very small will tell, but the folks in Florida make a amounts. The glycemic index (GI) is a scale used pretty good case. to rank carbohydrates based on their Florida team presents strong ability to raise blood glucose levels. Key Points circumstantial case against fructose • Persuasive hypothesis assigns major Our story starts in 2006, with And the GI index has been popularized blame to fructose for rising obesity publication of an article by the in bestsellers as a way for selecting foods and diabetes rates. University of Florida researchers. to reduce the risk for obesity, diabetes, • Problem seen as stemming from and cardiovascular disease, all of which excess intake of either corn syrup or The Florida group noted that the rise in are linked to chronic high blood sugar cane sugar. rates of obesity and metabolic syndrome and its evil result: the near-diabetic • Corn syrup and cane sugar share over the past two decades coincided with metabolic disorder known as “insulin equal amounts of fructose, and may a marked increase in American’s fructose resistance”, which is an increasing share equal blame for obesity and intake (Johnson RJ et al. 2007). failure of our cells to react to the signals diabetes. sent by insulin. While suggestive, this correlation cannot Sources prove cause and effect. But then a group Diabetes is always preceded by insulin * Segal MS, Gollub E, Johnson RJ. Is the fructose led by kidney specialist Richard Johnson, resistance, which is the failure of our index more relevant with regards to cardiovascular disease than the glycemic index? Eur J Nutr. 2007 M.D., built a persuasive case consisting cells to be sensitive to insulin, and of three logical steps (Heinig M, Johnson Oct;46(7):406-17. Epub 2007 Sep 1. therefore fail to absorb glucose from the * Johnson RJ, Segal MS, Sautin Y, Nakagawa T, RJ 2006): blood as they should, thus worsening Feig DI, Kang DH, Gersch MS, Benner S, Sánchez- blood sugar control. Lozada LG. Potential role of sugar (fructose) in 1.) Unlike other sugars, fructose causes the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, blood levels of uric acid to rise rapidly. The Florida team noted that the GI 2.) Uric acid in the blood reduces levels and cardiovascular disease. Am J Clin Nutr. 2007 scale is better at identifying foods Oct;86(4):899-906. Review. of nitric oxide (NO), especially in the that stimulate release of insulin (by * Heinig M, Johnson RJ. Role of uric acid in endothelial lining of our arteries ... so- spiking blood glucose levels) than it is at hypertension, renal disease, and metabolic called “endothelial NO”. pinpointing foods that stimulate insulin syndrome. Cleve Clin J Med. 2006 Dec;73(12):1059- 64. Review. 3.) NO enhances the efficiency of insulin, resistance (Segal MS et al. 2007). increases blood flow to muscle, and Reprinted with permission from Craig Weatherby, enhances glucose uptake. And interestingly, low-glycemic diets Director of Online Marketing and Content for 4.) Animals that lack endothelial NO have not proven particularly good at Vital Choice Wild Seafood & Organics, Inc. (www. develop insulin resistance and other promoting weight loss, which suggests vitalchoice.com) features of metabolic syndrome: a cluster 1.800.336.1977 / www.hammernutrition.com / 3 ENDURANCE NEWS : The Newsletter For Endurance Athletes From the Saddle of Steve Born

From the office of Steve Born Bike close-up / Photo - Matt Wingate

Welcome to Triathlon Network (ICTN) spring camp. going there annually… I enjoy having the spring It was a great time for me in so many more time (and less noise!) to talk with edition of ways: I got to see some friends from the bike shop owners/employees. Thanks to Endurance previous year’s camp, I was able make Dave Tierney at QBP for his tireless help News! We’ve some wonderful new friends, I got to ride in getting my booth arranged and set up, had a great my bike (without wearing winter gear!), and for coordinating my clinic. winter here I gave a couple fueling clinics, and I was in Montana able to have some real quality time with By the time you read this I’ll have (best snow in God, both alone and in fellowship with returned from an early-April trip to a few years) other Christians. I’m already looking RallySport Health & Fitness in Boulder, but we’re forward to next year’s camp and want Colorado, where I’ll have done a couple definitely to thank everyone who attended and clinics. After that (as of this writing), jonesing for sunnier, warmer weather to helped make my time there this year I don’t have any travel planned until arrive. Sure, we’ve been on the bikes for so enjoyable and memorable. Special June so I think it’d be a good time to a little while, in between rain & snow thanks to Sandy & Phil Plentzas, Chris reintroduce myself to my bike! showers, but it’ll be nice to get out on Anderson, Lincoln Murdoch, Brian a ride and not have to wear darn near Grasky, Stan Smith, and Don Campbell. Come June, however, it’s time to hit everything I own to keep warm. the road again and here is my tentative After Phoenix, I headed down to Sun schedule: Anyway, the 2008 season is definitely Valley/Ketchum, Idaho, my stomping upon us and we’re all looking forward grounds from a few years back, for the * June 5, 6 – VikingMan Triathlon – to a great year, especially in regards to Boulder Mountain Tour Nordic ski race. Burley/Heyburn, Idaho helping you get your supplement and After having done the race in previous * June 13, 14, 15 – Battle at Midway fueling program dialed in so you can years, I really wanted to do it this year. Triathlon – Soldier Hollow Legacy Park, have higher quality and more enjoyable However, with precious few kilometers Midway, Utah workouts, and better race results. under my belt, and with the knowledge * June 27, 28, 29 – Pacific Crest of how difficult the race can be still fresh Triathlon – Sunriver, Oregon Travel, travel, and more travel! in my mind (even after all these years!), * July 9, 10, 11, 12, 13 – Highline I decided to just do the expo and clinic on Hammer – Whitefish, Montana This year started off with a bang travel- Friday, then watch the race on Saturday. * July 18, 19, 20 (F, S, S) – ChelanMan wise, and the trip I took with Brian and And I’m kind of glad I went that route Triathlon – Chelan, Washington Dr. Bill to Italy was one I’ll never forget. because the conditions—both snow * August 29, 30, 31 (F, S, S) – City of Yeah, it was mostly work-related as and air—were very harsh on race day, Portland Triathlon - Portland, Oregon we were learning about the intricacies making an already difficult race even * September 12, 13, 14 (F, S, S) – Grand of the Globus muscle stimulator units more so. Thanks to my good friends Ted Columbian Full/Half/Olympic Iron for several hours a day at the Globus and Leila Angle for graciously having me Triathlon – Grand Coulee, Washington headquarters. Still, even though we were at “The Angle Inn” again this year. * September 24, 25, 26 – Interbike Trade fully immersed in these many hours of Show – Las Vegas, Nevada daily training, I have to admit that it Two weeks later I attended the Quality * October 17, 18 (F, S) – Land Rover was hard to call it “work”… it’s going to Bicycle Products “Frostbike” Show in Pumpkinman Triathlon/USAT Club be a long time before I lose the weight Bloomington, Minnesota. This is an Nationals/USAT Halfmax National gained from ALL THAT FOOD! annual trade show for the vendors whose Championship – Boulder City, Nevada products are distributed via QBP to * November 6, 7, 8, 9 (T, F, S, S) – A couple weeks after returning I headed the bicycle industry. It’s significantly Silverman Half & Full Iron Triathlon – down to Phoenix, Arizona for the second smaller and less hectic than the annual Henderson, Nevada time to attend the Hammer Nutrition- Interbike Show that we attend every sponsored International Christian year, which is one of the reasons I enjoy see STEVE on page 5 4 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

STEVE from page 4 which is the first fuel the body recruits This is, of course, subject to change However, for efficient digestion of and uses when exercise begins. but for now this is where I’ll be. If you maximal volume of calories, simple Therefore, if the body’s first-used source happen to be attending any of these sugars come up significantly short of fuel is “complex” in nature, it can events please come by the Hammer compared to maltodextrin. That’s one of be assumed that the body can break Nutrition booth and say hi… I’d love to the primary benefits maltodextrins offer it and endogenously supplied complex see you! over simple sugars, which you alluded carbohydrates down with remarkable to in your email. As far as whether ease. If there is a difference favoring Why we use maltodextrin maltodextrin becomes available to faster digestion/utilization of glucose (complex carbs) muscles as quickly as simple sugars do, over maltodextrin (though I don’t believe I have no doubt that it does. The main this to be true), it is so minute as to not Here’s a couple of great questions reason is because of its high Glycemic be comparable, especially given the other I received recently via email from Index (GI) rating, which as you know, “plusses” attributed to maltodextrin. a new client: “I understand that measures how fast a food is likely to maltodextrin more easily absorbs raise your blood sugar. The maltodextrin Our position is that for... because of osmolality and all of that, we use in Hammer Gel and our other 15% or thereabouts as opposed to the 1) Volume of calories that can be easily 8-9% for simple sugars. However, I digested and utilized for energy haven’t quite seen whether, for an 2) Less-to-complete-absence of stomach endurance athlete with long periods of issues time at threshold (cycling in my case, 3) Rapidness of blood sugar elevation 85 - 90% of max HR), maltodextrin 4) Duration of consistent energy provided becomes available to muscles as quickly as simple sugars like glucose and the ... complex carbohydrates (maltodextrin) like. If it doesn’t, then why don’t so are unquestionably a better source of many other supplement companies use carbohydrates for athletes, even when maltodextrin instead of the glucose, your efforts are shorter in duration and/ sucrose combination (I understand why or at higher heart rates. fructose isn’t great, I think)? Sure, on a 3 or 4-hour ride with most pacing from Take home message: There is absolutely zones 2 - 3, maltodextrin makes great no reason to put refined sugar in your sense, but if I’m dropping the hammer body, especially during exercise. There for five minutes at a time every four are already so many negative general minutes for an hour and a half or two health consequences associated with and a half hours, is it still my best bet Muffy Ritz simple sugar consumption (see the when I’m depleting those stores much Photo : courtesy of Muffy Ritz article “113 Ways Sugar Can Ruin Your more quickly and need to fill them more Health” on the Hammer web site). With quickly? that being the case, if refined sugar fuels has a GI rating of 130+, whereas isn’t good for your general health, it just Here was my reply to him: glucose and sucrose have much lower doesn’t make any sense to believe that it ratings, 100 and 61 respectively. So with can enhance your athletic performance. I can only hazard a guess as to why maltodextrin you’re actually going to Avoid simple sugars! companies use simple sugars such have a faster elevation of blood sugar as glucose and sucrose, and one levels compared to glucose, sucrose, or Special “shout out” of my guesses is that those types any other simple sugar. What you don’t of carbohydrates are very cheap get, however, is the quick drop in blood My “shout out” for this issue goes to my commodities. It’s not that maltodextrin sugar levels, which is common with long-time friend Muffy Ritz of Ketchum, is a truly expensive carbohydrate source glucose or sucrose. Idaho. Don’t let the name fool you, but compared to glucose and sucrose it Muffy is one tough athlete, perhaps the is, especially the high quality one we use Some suggest that since maltodextrin toughest and best overall athlete I’ve in the Hammer fuels. So one potential is many chains of glucose “hooked” ever known, male or female. Muffy’s reason is cost. The other is that simple together, it takes the body longer to accomplishments in a number of sports sugars like glucose and sucrose sweeten break those chains down for conversion are too numerous to mention here but a product quite well, especially compared to glucose (which all carb sources she’s probably best known for her three to maltodextrin, which is noticeably less eventually become in the body). runner-up finishes in the Race Across sweet. Most athletes are conditioned However, it needs to be noted that the America, with one of those 2nd places to sweetness, at least to some degree, bonds that compose maltodextrin are coming in her first RAAM in 1993 where and expect that in a sports drink or very weak so they are readily broken she set the still-standing rookie record gel. Simple sugars take care of that apart. of 9 days, 16 hours, 29 seconds. Muffy’s sufficiently so that’s perhaps another fastest RAAM was in 1995 and her time reason why companies use them in their Additionally, the amylose-amylopectin of 9 days, 6 hours, 32 seconds is the products. content of maltodextrin is very similar second fastest time in RAAM history. in chemistry to human stored glycogen, see STEVE on page 7 1.800.336.1977 / www.hammernutrition.com / 5 ENDURANCE NEWS : The Newsletter For Endurance Athletes BCAA’s Branched Chained Amino Acids - Endurance Essentials!

Bill Misner, Ph.D.

The International Society of Sports These effects are likely to be mediated sports nutrition. This article is not an Nutrition’s position on protein and through changes in signaling pathways ISSN endorsement of a specific product. exercise concludes by stating, “Under controlling protein synthesis. certain circumstances, specific amino Physiologists often use BCAAs in various References Quoted by permission of the Journal of the acid supplements, such as branched- formulations to decrease central nervous International Society of Sports Nutrition: chain amino acids (BCAAs), may system fatigue in athletes, and taking International Society of Sports Nutrition Position improve exercise performance and BCAAs during or prior to exercise may Stand: Protein and Exercise. Campbell B, recovery from exercise.” In my opinion, also delay exercise-induced fatigue. Kreider R, Ziegenfuss T, La Bounty P, Roberts this position stance is long overdue. Consuming a BCAA-enriched energy M, Burke D, Landis J, Lopez H, Antonio J; J Intl Soc Sports Nutr, 2007 4:8 (26 September 2007) Published research shows that BCAAs gel or drink enhances endurance [Abstract] [Provisional PDF], http://www.jissn.com/ (leucine, isoleucine and valine), support performance. BCAA administration content/4/1/8 endurance performance, improve results in enhanced endurance Bassit RA., et al. Branched-chain amino acid immune system reaction, and enhance performance and an increase in blood supplementation and the immune response of long- distance athletes. Nutrition. 18(5):376-379, 2002. recovery. ammonia during exercise. Blomstrad, E., et al. Influence of ingesting a solution Hammer Nutrition endurance products of branched-chain amino acids on perceived exertion BCAAs are naturally occurring molecules (Hammer Gel, Sustained Energy, and during exercise. Acta Physiol Scand. 159(1):41-49, that the body uses to build proteins. Perpetuem) and recovery products 1997. The term “branched chain” refers to the (Recoverite and Hammer Whey) Blomstrand, E., et al. Branched-chain amino acids activate key enzymes in protein synthesis after molecular structure of these particular are BCAA-enriched. Consistent use physical exercise. J Nutr. 136(1):269S-273S, 2006. amino acids. BCAAs, particularly of BCAA-enriched sources prior to, Calders, P., et al. Pre-exercise branched-chain leucine, have anabolic effects on protein during, and after prolonged exercise amino acid administration increases endurance metabolism by increasing the rate of may improve lean muscle mass gain, performance in rats. Med Sci Sports Exer. 29(9):1182-1186, 1997. protein synthesis and decreasing the rate recovery, and performance. of protein degradation in resting human muscle. During recovery from endurance Note: The International Society of Sports exercise, BCAAs have also been found to Nutrition (ISSN) is a not-for-profit have anabolic effects in human muscle. academic society dedicated solely to

NEW from page 1 Mandarin Orange and Lemon-Lime. If and Lemon-Lime. Depending on chai. The original unflavored Hammer you’re like many of our clients and plow popularity and demand, we may offer Whey is still THE product to use when through a 32-serving/scoop container other flavors of HEED in this size in the you want to make your own protein in record time, you’re going to love this future. drinks/smoothies using Hammer Gel, larger size. At $44.95 per container, it’s HEED, fresh fruit, or organic fruit juices. a really good deal and you save money Our phenomenal recovery drink, However, if you prefer a little flavor in because you are, in essence, “buying in Recoverite—currently offered in the your protein but want to skip the step bulk.” Each scoop from a 32-serving/ Subtle Citrus flavor—is now available in of adding a flavor component, the new scoop container costs about 62¢, whereas an awesome Strawberry flavor (it’s really vanilla and chai flavors will fit the bill each scoop from an 80-serving/scoop good!). Both single serving packets and nicely. As is the case with the original container is about 56¢… if you’re a 32-serving/scoop containers are available Hammer Whey, the new flavors will also frequent user of HEED that’ll definitely in this great new flavor. contain 6 grams of glutamine per scoop. save you some money in the long haul. Lastly, Hammer Whey—Hammer As mentioned in the previous issue Nutrition’s 100% whey protein isolate of EN, the 80-serving/scoop size will product—is now available in two light initially be offered in Mandarin Orange and delicious new flavors: vanilla and

6 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

STEVE from page 5 many people realize this but I’ve known Hammer Gel fan ever since. company owner Brian Frank long, long Muffy’s had several injury-related before I ever started working for him in I also remember when Brian sent me a setbacks but they’ve only been temporary 2000, though I didn’t actually meet him container of this new, yet-to-be-named and at haven’t stopped her from until I started working at the company. fuel (which was eventually called competing at the highest level. Most He is, of course, my employer and I have Energy Surge, then Sustained Energy). recently, she competed in the Masters complete respect for him as the owner I distinctly remember him telling me World Cup Nordic Championships in of the company. On on the phone that McCall, Idaho (February 28-March the other hand, he this stuff was pretty 7), skiing in the Women’s 50 – 54 age and I have been such different because it group. Against top skiers from around good friends for so was unflavored, and to the world (including the always-tough long that it’s hard for give it a thorough test Russians), Muffy’s results were more me to think of him as before discounting or than outstanding: “The Boss,” at least rejecting it. With some in the purest sense reservations, as well as * March 2, 2008 – 15km freestyle (a.k.a. of the term. Without a couple mixed bottles of “skating”) - 2nd place out of 39 skiers in sounding boastful, this new fuel in my bike Brian and I about 2 a time of 43:24.8, which was a mere 18.7 which is absolutely bottle cages, I took off on not my intention, as a years after I started a fairly lengthy training seconds out of 1st place (Tatiana Esipova working at Hammer result of our mutual – RUS), and nearly 2 full minutes ahead Nutrition. ride, which consisted of of 3rd place. respect for each other multiple loops on some and our rock-solid pretty mountainous * March 3, 2008 – 10km classic (a.k.a. friendship, I think we make a pretty terrain near my house in Topanga, “traditional”) - 2nd place out of 39 good team. California. The first couple of drinks I skiers in a time of 33:42.5, which was took I thought, “What the… what is this 45.3 seconds behind 1st place (Raufa I started using Hammer products (then stuff?” because I was just not used to an Zagidulina - RUS), and over 1.5 minutes known as E-CAPS) in 1990 and one of the unflavored fuel. However, the longer my ahead of 3rd place. reasons I became a client was because I ride went I noticed just how great this was so impressed by the amount of time fuel was working. When it was over I * March 5, 2008 – 4 x 5km relay (second Brian spent with me on the phone helping realized I just completed one of the best leg) – 2nd place, less than a minute me (remember that this was before workouts I ever had so I immediately behind the Russian team, and nearly 4 email). No one at any other supplement called Brian to procure more of this minutes ahead of the 3rd place Canadian company really gave me the time of day bland-but-beautiful fuel. I’ve been a fan team. but here was someone who was genuinely of the product ever since. interested in my athletic career and In 1997 Muffy founded the VAMPS how I could improve my performance Several years later, after successfully Nordic program in Ketchum, where she via supplementation… I was definitely completing the first (and still only) and her coaches (one of whom is Hammer impressed and that’s never changed. Double Furnace Creek 508, fueled sponsored adventure racer extraordinaire Brian may not have invented customer primarily on a new and not-yet-released Rebecca Rusch) teach women of all service but he’s certainly made perfecting fuel called Perpetuem, Brian was the first abilities how to cross country ski and it a priority and he’s definitely excelled at person I called. Yeah, it was nearly 1:00 become better skiers. She started with a it. One of the reasons why I enjoy working a.m. PST when I called him (2:00 a.m. handful of students, and a decade later here so much is because providing the Montana time) but I didn’t care. I just the VAMPS has well over 150 members. best possible service is a priority for me as had to tell him that (A) I had finished the Muffy not only uses many of the Hammer well. Treat others the same way you want record attempt successfully, and (B) “This Nutrition products in her training and to be treated – what a simple concept, yet fuel worked so friggin’ well, man; it was racing, she and her coaches continue to so lacking in many businesses today. Not just awesome. We’ve got to get it into the promote them to all the members of the so with Hammer Nutrition. product line!” That was in October 2002 VAMPS (thanks for that!). and we had Perpetuem in the product line Knowing Brian for as long as I have by early 2003. So a special “shout out” and has allowed me to experience some congratulations to you, Muffy, on your unique things in the world of fueling. There are so many other stories and most recent accomplishments, and for For starters, I was one of the first experiences I could share but time and your help in promoting the Hammer people to ever try Hammer Gel and I space limits me from even scratching products to your athletes. vividly remember the all-white pouches the surface of possibilities. I’ll just end containing this new fuel (chocolate and by saying that it’s been a great and Eight years and counting vanilla, the first flavors of Hammer Gel) satisfying experience so far, and if the that Brian shipped to my house. I tried next eight years are anywhere near as them; I loved them… it was as simple This issue of EN marks my 8th rewarding as the first eight, I’m a lucky as that. In fact, I dug this new energy anniversary with Hammer Nutrition man indeed. gel prototype so much that I kept calling and it’s been an incredibly fulfilling Brian and bugging him to send me more. experience, one I plan on continuing for I hope that 2008 has been a good one for Needless to say, I’ve been a MAJOR a long time to come. I’m not sure how you so far! 1.800.336.1977 / www.hammernutrition.com / 7 ENDURANCE NEWS : The Newsletter For Endurance Athletes

PRODUCT SPOTLIGHT Mito Caps Anti-aging formula with powerful athletic benefits Steve Born

Of the 19 products that currently make I’ve studied supplementation, nothing That’s why athletes should be up the Hammer Nutrition supplement has ever gotten me so excited as the particularly interested in maintaining line, three are designated as not remarkable discoveries made by Dr. the optimal functionality of the only essential, but Daily Essentials: Bruce Ames and his scientific associates mitochondria. We want to maintain high Premium Insurance Caps, Race Caps regarding the issue of mitochondrial quality, consistent energy production, Supreme, and Mito Caps. The reason for aging and regeneration. while also protecting against the this special designation is because we deterioration of mitochondrial function. believe: The whole amazing story of The key question is, “What can we do to mitochondrial function could go on for make this a reality?” • These three products provide the pages, but let’s simplify the matter to a widest range of benefits for both few relevant points: Dr. Ames and the other researchers athletic performance and overall found two nutrients—acetyl l-carnitine health. • Mitochondria, the energy producing (ALC) and r-alpha lipoic acid (r-ALA)— organelles, make ATP from food significantly and positively influenced • The beneficial effects of these molecules (sugar, fatty acids, and mitochondrial function in mice. In fact, products are cumulative, meaning amino acids) and oxygen. when Ames and his researchers fed older the more consistently you take them rats these two nutrients the results (ideally daily) the more you benefit. • Energy production also creates surprised even them. Not only did the free radicals, which damage older rats perform better on memory This month’s “Spotlight” product is mitochondrial DNA. tests, they had more vigor, and the Mito Caps, the third (but certainly not mitochondria in the cells worked better. least) in the Daily Essentials category. • Mitochondrial function decreases Dr. Ames is even quoted as saying, “With While all the products in the Hammer and free radical production increases the two supplements together, these old Nutrition line definitely have value, with age. This “double whammy” rats got up and did the Macarena.” He providing specific benefits and fulfilling contributes to the aging process, went on to say, “The brain looks better, specific needs, I personally believe Mito an ongoing, continuous cycle of they are full of energy – everything Caps is the most important product decreased mitochondrial functioning, we looked at looks more like a young Hammer Nutrition has ever produced increased free radical production, animal.” Another researcher commented, for promoting enhanced athletic and damaged mitochondrial DNA. “The animals seem to have much more performance and overall health. Here’s vigor than animals not on this diet, my rationale: • The resulting decay in mitochondrial signaling massive improvement to these functioning, along with increased animals’ health and well being.” Sometimes it seems as though many production and accumulation of free of science’s discoveries aren’t really radicals, has obvious negative effects The crux of these studies (and yes, applicable for you or me, at least in on athletic performance. The body’s this is in very basic terms) is that the terms of offering benefits for both general ability to make energy decreases combination of these two nutrients health and athletic performance. Every while free radicals increase. “tunes up” the mitochondria. Tuning once in a while, a tidbit of promising up human metabolism is likely a scientific research comes through, which • Even more importantly, major way to minimize DNA damage, creates a spark of interest. And then, mitochondrial aging and decreased improve health (not to mention athletic every once in a blue moon (pardon the function results in health decline performance), and prolong a healthy cliché) a study’s results are so profound and disease processes affecting lifespan. Ames’ studies found that ALC in their scope that it literally can, the heart and brain. To quote one and r-ALA performed this “tune up” by and should, change how athletes—all well-known researcher, “Oxidative improving mitochondria activity and humans actually—perceive nutritional mitochondrial decay is a major cellular metabolism. science and nutritional supplements. contributor to aging.” I can honestly say that in all the time see MITO on page 9

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MITO from page 8 In addition to its crucial role in how the the mitochondria to the cytosol (outside Dr. Bill Misner emphasizes the body uses fatty acids for fuels, l-carnitine of the mitochondria, but inside the cell). importance of this by stating, “So directly impacts energy production and When ANT activity decreases it results few substrate molecules function the health of the mitochondria in other in reduced ATP available for cellular biochemically inside mitochondria cells. ways… energy production. When the aged rats Endurance athletes should realize where fed acetyl l-carnitine, the activity how incredibly important it is to effect It is believed that the performance of of ANT was increased and thus energy mitochondria… the longer you can the mitochondria to produce energy is production was increased. stimulate the lifespan or health of largely dependent the mitochondria, the longer you will upon the Acetyl l-carnitine live and the better you will perform composition and (ALC) also boosts in endurance events. The athlete who functionality of the the activity of the has the most healthy/efficient active lipids that make up enzyme carnitine mitochondria is the athlete who performs the mitochondrial acetyltransferase, at their best.” membrane. It is which plays a vital role also believed that in mitochondria fuel That’s why Mito Caps was produced the decrease in burning and energy and why I consider it to arguably be the cellular energy production. ALC also most important product in the Hammer production that boosts neurological Nutrition line. comes from the functioning, which aging process is would support The unique & potent Mito Caps formula at least partially concentration and due to the mental focus (a major Mito Caps incorporates the same alteration of the benefit for ultra- nutrients used in Ames’ studies, and lipid composition endurance events). more… and content of ALC is also believed the mitochondrial to help preserve Acetyl l-carnitine (ALC) membranes. There lean muscle tissue L-Carnitine is a derivative of the are a variety of by decreasing excess amino acid lysine, and is synthesized phospholipids that Ed Strauss levels of cortisol. in the body by five different enzymes are biosynthesized Lastly, ALC seems to involving the amino acids lysine and and make up reduce the depletion methione, iron, vitamin C, vitamin B6, the membrane of the mitochondria; of ATP by forming acetyl-CoA, which and the reduced form of niacin (NAD). cardiolipin is one of them and when one nutritional expert calls, “the Small amounts—roughly 10-50 mg—of scientists studied the membrane most important intermediary in the l-carnitine are synthesized daily, which makeup of old rats versus young rats generation of energy from amino acids, is adequate for preventing deficiency they found no significant changes in the fats, and carbohydrates.” problems. However, these amounts are other phospholipids, but they did see a most likely insufficient for athletes. One one-third decline in the concentration of R-alpha lipoic acid (r-ALA or R-ALA) nutritional scientist writes, “Although cardiolipin. R-ALA is intimately involved in the the body makes l-carnitine, it may not complex process of energy production. make an optimum amount for athletes, The significance of this is that the It is an essential cofactor for several because muscle carnitine levels are optimal activity of cytochrome c oxidase, multi-enzyme complexes (primarily the rapidly depleted even during moderate which is a key enzyme complex in dehydrogenase complexes) that catalyze exercise.” mitochondrial energy production (via the (increase the speed of a chemical oxidative phosphorylation, a.k.a. electron reaction) critical energy metabolism This would make supplemental transport chain cycle), is dependent on reactions inside the mitochondria. It’s l-carnitine essential for endurance adequate levels of cardiolipin. When safe to say that the combination of athletes. Acetyl l-carnitine (ALC) is researchers gave the rats doses of acetyl r-ALA and acetyl l-carnitine dynamically arguably the premier form of this l-carnitine they found an increase in influences energy production. nutrient for two reasons: cardiolipin levels and that the activity of the cytochrome c oxidase enzyme system However, energy production, especially 1.) It provides l-carnitine, which is the was restored to that of the younger rats. increased energy production, comes at key nutrient involved in shuttling fatty a cost: more free radical production. acids into the mitochondria for energy Scientists also discovered that the Fortunately, the body has a variety of production. activity of another enzyme – adenine antioxidant mechanisms that counteract nucleotide tanslocase (ANT) – also and neutralize the negative effects 2.) It also provides acetyl groups, which decreases with age. ANT is a carrier of free radicals. Increased energy may be used in the formation of the protein that exchanges Adenosine production, as well as longer-term high neurotransmitter, acetylcholine, which is Triphosphate (ATP) for Adenosine level energy production (think endurance involved in cognitive function. Disphosphate (ADP) across the inner athletes) increases the volume of free mitochondrial membrane from inside see MITO on page 10

1.800.336.1977 / www.hammernutrition.com / 9 ENDURANCE NEWS : The Newsletter For Endurance Athletes

MITO from page 9 antioxidant we have in our bodies. Para-amino benzoic acid (PABA) is In addition to regenerating oxidized a B-complex vitamin that acts in a radicals that are produced, which can glutahione, R-ALA has been found to structural role with folic acid and also easily overwhelm the body’s built- increase intercellular glutathione levels functions in the formation of red blood in antioxidant defenses. This is the by increasing the uptake of cysteine by cells. It is also a potent neutralizer reason why consumption of a variety cells. of singlet molecular oxygen, a free of antioxidants is recommended and radical that is a common by-product perhaps none are stronger or provide Lastly, r-ALA is also believed to be of metabolism. PABA’s free radical a wider range of benefits than r-alpha involved in maintaining proper glucose neutralization is a most powerful lipoic acid. R-ALA is commonly known metabolism by improving insulin effect because it retards collagen as the “universal antioxidant” because sensitivity. cross-linking, promotes flexibility, and it functions as both a water- and fat- promotes healthy cell structures and soluble antioxidant with the ability to Note that many alpha lipoic acid membranes. Glycosylation (or glycation) neutralize several different types of free supplements available today are a 50/50 is a process where glucose molecules radicals, perhaps more than any other mixture of two forms: the “R” form, attach themselves to proteins, eventually antioxidant known to man. which is the natural form, and the “S” resulting in protein binding, or cross- form, which is synthetic. The “S” form linking, which alters their biological and In addition, a portion of r-ALA is reduced of alpha lipoic acid, which is reduced in structural roles. Cross-links, also known to a substance called Alpha-dihydrolipoic the cytoplasm, is inactive. The “R” form, as advanced glycosylation end products acid (DHLA), which functions directly the natural coenzyme, which is reduced (AGEs), have been linked to the loss of as an antioxidant, helping to neutralize in the mitochondria, is active. In other flexibility and deterioration of connective reactive oxygen species (ROS) and words, the r-lipoic isomer is the only tissue associated with aging. nitrogen oxygen species (NOS) free active form in mitochondria cells. It was radicals. once thought that synthetic alpha-lipoic All that said, the primary reason why acid, which contains both s- & r-isomers, DMAE and PABA exist in the product Just as impressive as its antioxidant would work within human cellular is to amplify and potentiate the ALC capabilities is DHLA’s ability to help straits, but research showed that at and r-ALA components. The amounts of to regenerate “used up” or oxidized mitochondria cell level only the r- form the latter two used in Ames’ studies are antioxidants such as vitamins C & E, made it though… if the s- form was NOT extremely high and supplementation CoQ10, and glutathione. One nutritional present to inhibit its transition. This with those amounts is not only scientist wrote, “When an antioxidant means the synthetic form of alpha-lipoic impractical but would be unbelievably like vitamin C neutralizes a free radical, acid has NO effects inside mitochondria expensive. DMAE and PABA are a it becomes oxidized itself, and is not cells (it may actually have inhibiting nutrient substitute for the anti-aging able to neutralize other free radicals effects that are potentially derogatory), “drug” GH-3 and mimic its effects until it has been reduced or regenerated. in spite of half of it being composed of (providing substantial benefits of their DHLA is a potent reducing agent, r-alpha lipoic acid. own). Dr. Misner writes, “By adding and has the capacity to regenerate a essentially what is a GH-3 formula, the number of oxidized antioxidants to their DMAE and PABA resulting effects of ALC and r-ALA are active antioxidant forms. DHLA can Dimethylaminoethanol (DMAE) is a remarkably multiplied.” In other words, be regenerated from alpha-lipoic acid naturally occurring nutrient found in thanks to the effects of DMAE and PABA through the activity of enzymes present fish. It stimulates the production of less ALC and r-ALA are required to in cells.” choline, which in turn allows the brain achieve noticeable benefits. to optimize production of acetylcholine, So by taking r-ALA energy production a neurotransmitter involved in learning Vitamin E & Vitamin B6 is optimized (especially when combined and memory. DMAE has been reported Vitamin E is a well-known fat-soluble with acetyl l-carnitine) and the enormous to inhibit the formation of the pigment antioxidant, which is one of the reasons amounts of free radicals produced lipofuscin, which is formed by the for its inclusion in the Mito Caps from mitochondrial energy production inefficient metabolism of fatty acids. formula. However, the primary reason are effectively neutralized, via r-ALA Lipofuscin accumulates with age in all that both vitamin E and vitamin B6 are itself and the other antioxidants it body tissues; in the skin it appears as in the product is because, in the words of regenerates. liver spots. DMAE not only prevents Dr. Misner, “In order for the GH-3 like the formation of lipofuscin, but also effect to be secure, these two nutrients R-ALA also binds with excess free metal has been observed to remove liver spots must be present and available.” Put ions such as iron and copper, both of completely. This may be equated with another way, for DMAE and PABA to which can trigger a number of reactions internal removal of aging cells by long- yield their benefits, adequate amounts that generate free radicals. R-alpha term supplementation with DMAE. of both vitamin E and vitamin B6 are lipoic acid chelates (binds) with these One study evaluated the life extension necessary. ions in a way that prevents them from effect of DMAE on old mice. Oral DMAE generating free radicals. administration in the drinking water Ascorbyl palmitate resulted in a reduced mortality rate and We all know the antioxidant benefits As mentioned earlier, r-ALA is involved an increase in both mean and maximum of vitamin C, the most common form in the regeneration of glutathione, survival time in rats. of this vitamin being ascorbic acid. In which is arguably the most important see MITO on page 11 10 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

MITO from page 10 No other product, in my opinion, has so many benefits that apply to both Hammer Gel Now addition to its many benefits, vitamin enhanced athletic performance and C enhances the bioavailability of overall health. That’s why I consider Available in 255 carnitine, which results in greater fat Mito Caps to be such an important Flavors! David Levin utilization capabilities. Vitamin C is also product, one that every person—athlete available in a variety of other forms – and non-athlete—should take every day Are you thinking that maybe Hammer one is ascorbic acid chemically bonded for life. To reiterate and expand on Dr. added Spearmint, Parmesan, Olive Oil (chelated) to specific minerals such as Misner’s earlier statement: & Garlic, Nutmeg, and a couple hundred calcium (calcium ascorbate). Another more flavors while you were downstairs form is the fat-soluble form known as “Mito Caps product is a plausible and on the trainer? No new flavors (yet), but ascorbyl palmitate. safe supplemental intervention that may did you know that there are 255 possible reduce mitochondria substrate depletion flavor combinations of Hammer Gel? Ascorbyl palmitate is a synthetic and imposed by age and endurance exercise That’s the number of mathematically non-acidic form of vitamin C that, due stress. I have taken these substrates possible combinations using anywhere to its lipid (fat)-soluble nature, has the without any known side effects… from just one to all eight flavors (I’m not ability to reach specific areas of tissue except less fatigue, better endurance that ascorbic acid—an acidic, water- going into the philosophical argument performance, and less required sleep. of whether “unflavored” is in fact a soluble form of the vitamin—cannot. So few substrate molecules function In other words, ascorbyl palmitate and flavor; I’m ignoring it here.) And that biochemically inside mitochondria cells. figure is just combinations, not counting ascorbic acid work in entirely separate Endurance athletes should realize proportions of each flavor. areas of the body and only ascorbyl how incredibly important it is to effect palmitate—the fat-soluble form of mitochondria and that everything Of course, only a fraction of these vitamin C—is beneficial for aiding in the formulated in this compound influences combinations are practical, but that prevention of peroxidation of the lipid mitochondria cell biochemistry function areas of the body. synergistically and remarkably. Mito still leaves plenty of new options. If you Caps is a product that I recommend haven’t used/tested any Hammer Gel Summary taken year-round.” customized cuisine, you’re missing some variety, good flavors, and little fun, too. It would be hard, if not impossible, to Some recommended combos include: find any product that contains a variety orange/vanilla, banana/tropical, banana/ of nutrients that have so many benefits, orange/tropical, vanilla/raspberry, both singularly and synergistically. chocolate/espresso, and chocolate/ raspberry.

You can mix these fully by leaving a little head space in the hammer flask and shaking vigorously. You can also layer them and have two or three flavors in one flask, at least for a while.

1.800.336.1977 / www.hammernutrition.com / 11 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Shopping Spree

Jim Bruskewitz

I’m shopping for some more fitness. I will also help me increase the blood training and racing. The more muscle I have some races that are getting ever perfusion to my muscles and will be have available at any moment in time, closer and I don’t want to wait until the great for aerobic work. I’ll also increase the more muscle mass that can be spared last minute to get what I need to meet the number and size of my mitochondria at any moment when holding a steady the challenge. I know I want to feel where the enzymes needed to deliver workload. Also, for those times when I better while going faster and I’d like to energy aerobically reside. With all these have to produce a lot of force in a short ride that feeling out as long as I can. On benefits, it is no wonder that this is the period, like hills and transitions or my shopping list I have some specific first item on my list of “must haves”. anytime I’m accelerating, I’d like to find training tools that I’m looking for, and a tool that will improve my ability to do I want to get the best I can find for the I want something that will push my these things. time I’m willing to spend. There’s some anaerobic threshold to a higher pace. training I’d like to avoid. In general, I’m This will be an attachment to the tool The last item I’m looking for will really not interested in just throwing I previously mentioned and will force improve my ability to work at my aerobic a bunch of miles at my body unless I me to rely more on glucose (stored as capacity (VO2 max). I will get quite a know I’ll get the desired results, and glycogen in the muscle) as a fuel source. few extras with this item, like it or not. I certainly don’t want to just replicate I will be able to store more glycogen Everything I am looking for is being what others are doing if for no other in my muscles after training at my trained with this item but utility comes reason than I see a bunch of people anaerobic threshold. I’d like this item with a price. The high levels of lactic trying really hard and not getting what to be able to help me shuttle lactic acid acid produced will require extra recovery they want. back to something I can burn using the time. I’ll get practice at delivering energy first item on my list. That way I won’t be anaerobically above my AT. My cardio- On my list I have specific training items building up the lactic acid in my muscles, pulmonary system will be further taxed. that when assembled should give me all causing problems that will compromise Since I will never spend anything more the parts I need to build my body into my ability to sustain an effort. This item than brief moments at this intensity a lean mean machine. I like the sound should get me accustomed to a pace while racing and the amount of recovery of that. I’m planning races that last that I will use during the 1/2 Ironman will keep me from training as much in its anywhere from 2 plus to 9+, well maybe races lasting 4 to 5+ hours that I have wake, I will not need much of this item. 9++++ hours to finish. I think I can get planned. a lot of utility out of the training items I think I have a reasonable list. I’m I’m looking for because most of them will Next, I definitely want a tool, that when headed to the fitness market to see what help me with all of the distances I plan used sparingly, will improve my pace at I can find. I’ll match the label’s contents to race. the shortest races I’ll do, those lasting with my shopping list and use the 2+ hours. The beauty of this item is directions for use to guide me through Time to check my shopping list to make its utility. I want to be able to improve my workouts. Here’s what I’m putting in sure I’m not missing anything. I’d really everything, my fat burning abilities, my my shopping cart. like a training tool to help me burn ability to burn fatty acids and glucose fat (fatty acids) because I know that both at elevated rates. And this item will Product: Endurance – going, going, I’ll rely on this fuel source to greater tax my cardio-pulmonary capabilities to and going degrees the longer the race that I’ll be a greater degree, improve my ability to doing. I know I’ll make good use of this buffer the lactic acid I am producing, and Contents: Increase in the number and item because it will be the primary fuel make me accustomed to both the speed size of mitochondria-increase amount of source I’ll need when I’m recovering and level of discomfort that comes with capillarization (blood supply to muscles)- from my workouts too. I can’t forget sustaining this effort for up to an hour in increased ability to burn fatty acids- that if I pick this tool wisely, I’ll be able a given discipline. increased muscle glycogen stores to spare other fuel sources at paces up to my anaerobic threshold (AT) and I can certainly use a tool that will help hold a faster AT pace to boot. This tool me recruit more muscle when I am see JIM on page 15

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PSA Caps The ingredients rationale

Bill Misner, Ph.D. & Steve Born

Q: I notice you have both Beta- testosterone levels in animal studies. * Lariciresinol sitosterol and Saw Palmetto Extract But when I convert dosage necessary in PSA Caps. Isn’t that redundant? to human standards, you are looking Lipids: Also, have you considered adding at 750-1000 mg per day. That would * Omega-3 – 181 pumpkin seeds? be at least [the amount necessary to * Omega-6 – 20,720 fill] a -00- capsule in addition to PSA * Linoleic Acid – 20,720 A: After reviewing most of the products Caps, with the string that elevating sold commercially from reputable testosterone in a prostate issue may not Monounsaturated: manufacturers, the PSA Caps formula be the best idea… normal health yes, * Palmitoleic Acid -- 99 is unique due to significant effects in but all persons, no. Horny Goat Weed’s * Oleic Acid -- 14,146 both water-soluble and fatty acid-soluble (Epimedium) effectual doses also raise entry metabolism. testosterone [at about] 500-1500 mg Saturated: per day. It raises the same questions * Lauric Acid – 44 Beta-sitosterol increases Interleukin 2 that Tribulus raises and may fit into * Myristic Acid – 52 (IL-2) and Interferon Gamma production the normal healthy male prostate * Palmitic Acid – 5,612 by stimulating the proliferation of TH1 supplement protocol, but not in those * Stearic Acid – 2,811 Helper T-Cells and deactivating TH2 who are experiencing growth or cancer Helper T-Cells. One of the problems issues in their prostate. Phytosterols: with generating potency with Beta- * Beta-Sitosterol 13 sitosterols is absorption, since 95% Pumpkin seeds are “reported” to reduce of it may be metabolized prior to male dribble urinary incontinence. Minerals: productive effects upon the prostate. The evidence for this statement is only * Potassium – 807 If Beta-sitosterol is poorly absorbed at supported by anecdotal hearsay. When I * Phosphorus – 1,174 5%, then raising concentration levels reviewed the contents of pumpkin seeds * Zinc – 7.46 will be effectual when in the presence or seed oils, I found a significant amount * Calcium – 43 of other specific ingredients such as of Omega-6 and Omega-9 fatty acids, and * Iron – 14.97 steroidal saponins and Urtica dioica root a significant amount of phosphorous and * Sodium – 18 extract (Stinging Nettle, a.k.a. Nettle). potassium. The other micronutritient * Copper – 1.387 When Beta-sitosterol is formulated in levels that may influence prostate * Manganese – 3.021 combination with other Phytosterols or health are in pumpkin seeds, but not * Selenium – 5.6 mcg Sterolins such as the Steroidal Saponins in the concentrated amount needed to (Beta-sitosterol & Stigmasterol) like affect prostate health unless very large Vitamins: those found in Saw Palmetto with amounts were consumed. * Vitamin C – 1.9 triterpene fractions (Cycloartenol, * Vitamin B1 – 0.21 Lupeol, Lupenone, and 24-methyl- Pumpkin seeds (milligram substance per * Vitamin B2 – 0.32 Cycloartenol), they potentiate (increase 100 grams seeds) * Vitamin B3 – 1.745 the effectiveness of) each other. Stinging * Vitamin B5 – 0.339 Nettle is the most effective adjunct to Amino Acids: 24,540 * Vitamin B6 – 0.224 Saw Palmetto and Beta-sitosterol for Carbohydrates: 17,810 * Folic Acid – 58 mcg the treatment of prostate health. Nettle Fiber: 3,900 * Gamma-Tocopherol – 19.07 and extra amounts of Beta-sitosterol Simple Sugars: 1,000 * Vitamin K – 51.4 mcg concentrate, including a fractional amount in Saw Palmetto, are formulated Carotenoids: The PSA Caps Formula into PSA Caps to raise these potent * Beta-carotene – 228 mcg effects both by quality and quantity. Beta-sitosterol – This plant sterol Lignans: Oral tribulus terrestris increases plasma * Secoisolariciresinol see PSA on page 15

1.800.336.1977 / www.hammernutrition.com / 13 ENDURANCE NEWS : The Newsletter For Endurance Athletes Alternatives for neck and back pain Omega-3’s vs NSAID’s Steve Born

In a study involving 250 patients day; the remaining 22% took 2,400 mg/ with the use of NSAIDs (such as gastric diagnosed by a neurosurgeon with day. Over half (60%) of subjects reported ulcers and myocardial infarction), these non-surgical neck or back pain, daily improvements in overall pain and in findings are promising, and warrant supplementation with omega-3 fatty joint pain; 59% reported discontinuing appropriately designed studies to further acids was found to significantly their NSAID medications; 80% reported investigate the potential of omega-3 fatty alleviate pain and reduce the need satisfaction with their improvement; and acids in the treatment of non-surgical for prescription NSAID (non-steroidal 88% reported that they would continue neck and back pain. anti-inflammatory) medications. At taking the fish oil supplement. No the start of the study, all subjects were significant side effects were reported. References “Omega-3 fatty acids (fish oil) as an anti- taking prescription NSAID medication. inflammatory: an alternative to nonsteroidal anti- Subjects were asked to take daily fish Although the study was not placebo- inflammatory drugs for discogenic pain,” Maroon JC, oil supplements totaling 2,400 mg/day controlled, these results suggest the Bost JW, Surg Neurol, 2006; 65(4): 326-31. omega-3 fatty acids (EPA and DHA) safety and effectiveness of omega-3 fatty Note: Hammer Nutrition carries two sizes of the for the first two weeks. They were then acids in the treatment of non-surgical super high quality Carlson Norwegian Salmon Oil. asked to cut the dose in half, to 1,200 neck or back pain. The authors point out mg/day. that their findings mirror the results from other controlled trials that have Results from questionnaires filled out by showed the effectiveness of omega-3 half of the subjects (125) after an average fatty acids as compared to ibuprofen for of 75 days on fish oil reported significant the treatment of arthritic pain. Given improvements in pain, as compared with the prevalence of discogenic pain, such prior to fish oil supplementation. Most as back and neck pain, and the side of the subjects (78%) took 1,200 mg/ effects and complications associated

Real Athletes, HOT TIPS Recover right and reap the benefits Real Results! Always remember that how well you recover • 30-60 grams of high quality, complex today greatly determines how well you’ll carbohydrates “I can only report my results, perform tomorrow, which is why athletes but after taking motrin 800mg who attend to the recovery process as much • 10-30 grams of protein, preferably daily for years, my wife tried as they do to active training have a distinct whey isolate, along with your complex the Tissue Rejuvenator to see if advantage over athletes who disregard or carbohydrates it worked and it has! She is off neglect it. Therefore, if you want to reap the the motrin completely, taking benefits out of all the time and energy you • Supplementary vitamins, minerals, and a 2-4 Tissue Rejuvenator caps a put into your training, it’s crucial for you wide variety of antioxidants to replenish your body with the following day.” - Jeff T. nutrients as soon as possible after you finish For more information on this important your workout (ideally within the first 30 topic, read the article “Recovery - A Crucial Read more about Tissue minutes) : Component For Athletic Success” in The Rejuvenator on page 27 Endurance Athlete’s Guide to Success

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PSA from page 13 generally begin to notice relief from their ability of Insulin-like Growth Factor-1 inhibits 5-alpha reductase, the enzyme symptoms within the first 30 days of use. (IGF) to stimulate the proliferation of that converts testosterone to harmful various types of cancers in the breast, dihydrotestosterone (DHT) and Stinging Nettle (Urtica dioica root endometrial, and prostate tissue. aromatase, an enzyme that catalyzes the extract 4:1) – The active ingredient in Research reports that endurance cyclists conversion of testosterone to unwanted this herb-like shrub inhibits the ability suffer from prostate disorders, erectile harmful estrogens (estradiol and of epidermal growth factor (EGF) to bind dysfunction, reduced sperm motility, estrone), elevated levels of which are an to its receptors in the prostate and to and reduced sperm counts. Using 50 underlying cause of enlarged prostate. subsequently stimulate the growth of volunteers with low active sperm counts, Beta-sitosterol has been reported to prostate tissue (a key underlying factor researchers gave subjects 8 mg/d of reduce BPH-related symptoms, including in the progression of enlarged prostate). lycopene during this one-year study; 35 cancer growths in the prostate gland. Other uses for Stinging nettle include patients experienced an improvement Beta-sitosterol has been demonstrated treatment for urinary tract infections, in sperm count, and 30 had improved to improve urine flow velocity in men kidney stones, and hay fever. functional sperm concentrations. There with enlarged prostate, while also was a 36% pregnancy rate among the providing anti-inflammatory effects Epilobium (small flower willow) – participants’ partners by the end of the in prostate tissue, which helps reduce Epilobium contains two polyphenols study. BPH symptoms, enlarged prostate, and (Oenothein A, Oenothein B), which potential cancer cell mutations. inhibit the 5-alpha reductase enzyme Alanine, Glutamic Acid, Glycine conversion of testosterone to DHT. – These amino acids, when taken Saw Palmetto Extract (Seronoa Epilobium also inhibits aromatase from for 14 days or more, minimized the repens) – The extract from this plant converting testosterone to estrogens, symptoms of enlarged prostate. In order (a creeping palm with a trunk that lies which happens in older males as they to positively affect/influence several on or just below the ground surface) is age, helping to reduce harmful DHT, hormonal pathways involving prostate arguably the most frequently used herbal estradiol, and estrone levels, which are health, these particular amino acids treatment for prostate problems, with known to contribute to prostate-related should be consumed 60+ minutes before several research studies demonstrating disorders. Epilobium also inhibits two other amino acids (or protein-containing that a 45-90 day treatment for enlarged types of prostaglandin 2’s (especially foods) are consumed. prostate leads to a significant clinical E-2), which have undesirable pro- improvement. Saw Palmetto (320 mg inflammatory effects. Dr. Misner’s suggested use per day) inhibits 5-alpha reductase, the To maximize the effect of PSA Caps, take enzyme that catalyzes the conversion Lycopene – This member of the 2 in the AM on an empty stomach then of testosterone to dihydrotestosterone carotenoid family (it produces the red/ reddish color in tomatoes, watermelon, 2 on an empty stomach 1-2 hours before (DHT), reducing DHT by 66% in the pink grapefruit, guava & papaya) is a bedtime. After 6 weeks of taking this periurethral region of the prostate gland, powerful antioxidant that protects the protocol, see your healthcare physician and by 50% in the prostate gland. Saw Deoxyribonucleic Acid (DNA) content of (urologist is recommended) for a PSA Palmetto also reduces epidermal growth lymphocytes (cells found in the blood, blood lab and physical prostate exam to factor (EGF). Men using Saw Palmetto lymph, and lymphoid tissues) from determine BPH status. for the treatment of enlarged prostate oxidative damage. It interferes with the

JIM from page 12 • e.g. tempo(T)- anaerobic threshold improve cardio-pulmonary function Directions for use: Very long slow (AT)-super AT 1 set lasts 6-15 efforts at 75-80% of anaerobic threshold minutes Directions for use: Very hard training and long tempo efforts at 85-90% of with efforts lasting 1-3 (5) minutes anaerobic threshold effort or pace lasting Product: Strength depending on fitness level. Rest between for 30-90 minutes depending on level of efforts should be equal to the effort. fitness Contents: Remove neural inhibition Do not exceed recommended dose. Use and synchronize neural recruitment of sparingly for up to six week period. Product: Muscular Endurance - a big muscle motor units effort over a long period My cart is full. If I incorporate these Directions for use: tools in conjunction with my season plan, Contents: Move anaerobic threshold • Weight training I’ll have touched the training bases that to a higher % of maximum effort and • Hill sprints will point me squarely toward realizing increase ability to buffer metabolic acid • Individual leg training on bike my potential. I can’t think of anything production • Short sprints with lots of recovery better, can you? Have fun out there.

Directions for use: Product: VO2 max-aerobic capacity Jim Bruskewitz ([email protected]) coaches • AT intervals: Work time 5-20min./ training triathletes online www.enduranceperformance.com, and is a Lecturer at the University of Wisconsin- rest 1– 8min. Madison’s Department of Kinesiology. • Progressive Sets: Continuous long Contents: Improve ability of muscles to efforts with progressing intensity use oxygen, improve anaerobic threshold, 1.800.336.1977 / www.hammernutrition.com / 15 ENDURANCE NEWS : The Newsletter For Endurance Athletes

TheThe HammerHammer NutritionNutrition BodyBody CareCare LineLine

Bill Misner, Ph.D. & Steve Born

In Brian’s welcome letter in the last use these popular products feel, via the soy lecithin), was shown to effectively edition of Endurance News (#57), he combination of strong smell and hot permeate the skin barrier. Mission mentioned the addition of specific body skin, that “something must be going accomplished! care products to the Hammer Nutrition on,” the fact is that very little is actually product line. In this issue, we’re excited happening; most topical applications Hammer Balm’s anti-inflammatory to announce that all four of the products fail to permeate deep through the skin ingredients that currently comprise our body care barrier to capillary beds to beneficially line are now in stock. affect inflamed muscle areas. With the achievement of effective skin penetration, the next goal was to select As you know, for the past 21 years we’ve That’s precisely why, when designing ingredients that would effectively and been zealous about supplying you, our Hammer Balm, one of the goals— safely provide relief for muscle pain. The valued clients, with the highest quality perhaps the primary goal—was to following were chosen: products you can put in your reproduce the superb body. Now, you can count on skin permeation Arnica – Helps inflammatory conditions the same high standards and effects of DMSO but of the skin and helps to reduce bruising. unsurpassed quality when it without the side Topically applied, Arnica also accelerates comes to products you put on effects associated the healing of sprains due to its your body. with this compound: helenalin and dihydrohelanin content. pungent odor, skin Hammer Balm irritation, and Ginger – Inhibits the inflammatory halitosis (bad breath). eicosanoids that contribute to the pain We introduced Hammer Balm In fact, it is the and inflammation associated with in late summer last year. It’s a putrid, garlic-like rheumatoid arthritis and osteoarthritis. product that many of you are odor in the breath, already using, and one that nasal passages, and Capsaicin – Reduces the we’ve received a lot of positive feedback sweat commonly associated with DMSO musculoskeletal pain associated with on regarding its effectiveness. For those use, that provides ample evidence of fibromyalgia: improves the mobility and of you who have yet to try the product, its permeation abilities. Unfortunately, flexibility of the joints (by inhibiting Hammer Balm, as you might suspect that “plus” is greatly overshadowed by the activity of Substance P and by from the name, is an muscle balm—a the aforementioned negatives associated preventing the destruction of cartilage): transdermal, deep penetrating, analgesic with DMSO. That was the gist of the and alleviates the pain associated with compound —designed to alleviate the challenge facing us. osteoarthritis, rheumatoid arthritis, and pain and discomfort associated with tendonitis. sore muscles and inflamed joints. The For over nine months, a tremendous difference between Hammer Balm and a number of topical formulations were Clove oil – The primary active vast number of products on the market tested—along with a select group of anti- ingredients are known as eugenols is that Hammer Balm is 100% natural inflammatory ingredients—in the hopes (Eugenyl Acetate, Isoeugenol, and completely free of camphor, menthol, of attaining effective skin penetration Caryophllene, and Isocaryophyllene), petroleum, and other harsh chemicals. without unpleasant side effects. which effectively reduce pain. For Finally, after a long and oftentimes example, when Eugenol is applied One of the problems with many of frustrating trial and error process of topically with a cotton ball to an aching the creams, lotions, and salves that testing various compound formulations, tooth, it resolves the pain. are frequently used is the strong and the right combination was found. A unpleasant menthol/hot pepper odor. precise mixture of distilled water, a Effective ingredients + special Another is that many of these products unique alcohol/organic emulsifying proprietary process = positive results! irritate the skin, causing a painful agent (Isopropyl Myristate), and a “burning” sensation. While many who number of specific liposomes (primarily Making Hammer Balm is definitely

16 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058 not an easy process. In fact, an eight- cornstarch because many people have viruses. stage process that requires 28+ hours corn sensitivities. to grind, emulsify, blend, and cure all With Cool Feet you get exactly what you the ingredients is required to make Baking Soda is a deodorant and want out of a foot-care product without a single batch! It’s worth the effort moisture absorber. It relieves itching and having to douse your feet with copious however, as the results are impressive. helps to balance pH. Baking Soda is also amounts of powders or sprays that In fact, prior to its introduction, Hammer found in therapeutic mineral springs. contain chemical additives, petroleum Balm was tested on products, or metals. In spite of the fact over 100 subjects ages French White and French that Cool Feet contains none of those 35-67. The results Green Clays are mined from unwanted ingredients, it’s potent and were overwhelmingly bedrock quarries in France and effective… so much so, in fact, that you positive: not one subject then sun-dried. They absorb only need to use it 3-4 times a week to reported negative side excess oils, impurities, and achieve beneficial results. effects, all subjects toxins from the skin. They also reported positive anti- exfoliate, thereby improving Cool Feet is available in a 3 gram sample inflammation results, skin circulation. French size packet for $1.50 and a 2.7 ounce and the majority of Clays contain beneficial trace container for $11.95. the subjects asked a minerals and improve question to the effect tone and strength in Soni-Pure of, “Why doesn’t it burn connective tissue. my skin or have that You probably already overwhelming menthol Peppermint oil know that good personal odor like so many other has been used in hygiene—which includes products?” ancient China, frequent hand washing—is Egypt and Japan, arguably the best way to Finally, you can enjoy and is now currently avoid illness and prevent effective muscle pain used in Europe and the spread of germs. This relief without the nasty the Americas. It is has led to the rise and smell or burning skin effects that are so an antipruritic, meaning it frequent use of waterless common with other analgesics. Once you relieves itching. Peppermint hand sanitizers or try Hammer Balm, you won’t want (nor oil is also an antiseptic, towelette-type products. need) to go back to whatever product you antimicrobial, antiviral, and However most, if not all, may have been using. It’s available in a astringent. of these products are 1/4 ounce trial size for $4.95, and in a 1 alcohol based and contain ounce jar for $19.95. Basil oil is native to India, chemical ingredients, which and is widely used in is why we were compelled Cool Feet Ayurvedic medicine. It has to produce an effective prophylactic properties (helps alternative. The second body care product now to prevent infection). It is also available is Cool Feet, a super an antiseptic and soothes itching. If you are a frequent user of hand concentrated, anti-odor, anti-fungal foot sanitizers or moist towelettes, or if powder. This product is super effective Bay oil is an antiseptic, which you don’t use them because of their and a little goes a long way, so there destroys or prevents microbes, and is composition, Soni-Pure is a product you’ll is no need to fill your shoes or socks an astringent. It is a bactericidal and definitely want to try. It’s petroleum and like you might with other products. It fungicidal as well. alcohol-free so it won’t dry your skin or contains no petroleum products, harsh expose you to harsh chemicals. What it chemicals, or metals. Cool Feet helps Sage oil reduces perspiration, and is an will do is provide an effective defense prevent odor, burning, itching, blistering, anti-inflammatory. It also is known for against germs and bacteria. In fact, and other foot fungus-related symptoms. its antibiotic, antimicrobial, antiseptic, Soni-Pure has been shown to kill aerobic On top of that, it smells nice too! Cool and astringent qualities. bacteria, yeast, mold, and fungi 100% for Feet can be used in your everyday shoes, up to eight hours. but you’ll really notice just how effective Tea Tree oil is an antifungal, it is when you use it during hot-weather antiseptic, and antimicrobial. It helps to The power of Soni-Pure exercise. relieve skin irritations. Tea Tree is an immunostimulant – the more your body Tests on the ingredients in Soni-Pure, Cool Feet’s unique formula is exposed to harmful organisms, tea tree some of which are used in Cool Feet as increases its response. well, have been shown to significantly Arrowroot is nourishing and soothes inhibit microbial proliferation on human irritation internally as well as Clove oil has pronounced antiseptic, skin. externally. It’s known to have been antisthetic, and antibiotic properties. cultivated as far back as 5000 B.C. Clove is also an antioxidant and an Peppermint oil has been reported to We chose this ingredient instead of antiviral, which inhibits the growth of see BODY CARE on page 21 1.800.336.1977 / www.hammernutrition.com / 17 ENDURANCE NEWS : The Newsletter For Endurance Athletes

The ultimate cycling club and resource center

Angela Nock

Become a member of the fastest growing global cycling community Hammer Nutrition has partnered with ULTIMATE cycling training, and resource center in the world! This is Graeme and will be offering a variety nutrition, and motivation YOUR OPPORTUNITY to be a part of of incentives to join Cyclo-CLUB. First, resource center in the world and cycling! when you sign-up with Cyclo-CLUB earn free Hammer product! through Hammer Nutrition, you’ll This will be your CLUB! You are the receive product credit to use on future New this year to Hammer Nutrition focus. No matter where you live, how Hammer Nutrition orders! As a Basic is the Cyclo-CORE set of DVD’s, the old you are, how fit you are or how long annual member, you’ll receive $20.00, brainchild of cyclist Graeme Street. A you’ve been riding. We’re ALL Everyday and $30.00 when you join as a Platinum complete training and nutrition system Cyclists and this is where we come to member. Second, as a Cyclo-CLUB for cyclists of any level, the Cyclo-CORE train, learn, share, and grow together! member you’ll have exclusive access to DVD’s are a worthy addition to the You will develop bonds with cyclists the live forums and round tables that library of any athlete. just like you from other clubs and areas feature Steve Born. We currently are around the world, everyday! not offering live seminars and forums Adding another level to the benefits of on our site, and while Steve gives many Cyclo-CORE is the new Cyclo-CLUB and Cyclo-CLUB is a cycling driven talks each year at events, we know it’s Hammer Nutrition is pleased to be a community developed by cyclists, for not possible that everyone can attend. part of it. Read an excerpt from Graeme cyclists! Our primary mission is to work Joining Cyclo-CLUB gives you the explaining a bit more about this exciting together to offer you the VERY BEST opportunity to hear Steve live! new resource. cycling related training, nutrition, motivation, incentive, expert insight, Take a look at the facing page for a Dear fellow Everyday Cyclist, exclusive features & cycling secrets, & breakdown of what each membership specials to support the Passion for Why includes and then cruise on over to www. This is what you’ve been waiting for! You Ride! hammernutrition.com/cyclo-club and join The ULTIMATE Cycling CLUB and the club! Membership Resource Center for the I look forward to riding with you here, in passion of the everyday cyclist is open your Cyclo-CLUB! and we want you to join today! Graeme Street, The Cyclo-CLUB membership is your Owner and Senior Administrator opportunity to become a part of the HOT TIPS Triathletes - Change fuel & decrease calories before T2! If you’re a triathlete, you know how hard it especially when compared to when you’re while also decreasing caloric intake by up can be on your body when transitioning from on the bike. Therefore, we suggest that to 50% at that time. Your performance won’t cycling to running, especially during half or triathletes competing in longer distance suffer a bit and that’ll make things much full iron distance races. You probably also races, especially full iron distance triathlons, easier on your stomach as you head into T2 know that fuel consumed during a more- change from their primary on-the-bike fuel of and out on the run portion of your race. impactive type of exercise like running can Perpetuem or Sustained Energy to Hammer oftentimes be a challenge to your stomach, Gel or HEED during the last hour on the bike,

18 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

Hammer Wants YOU to Become a Member of the ULTIMATE Cycling Training, Nutrition, and Community Membership in the World.

Basic Membership Platinum Membership

Access to all Cyclo-CLUB weekly agenda tips, Access to all the same content and info as Basic CLUB LEVEL workouts, nutrition resources, expert insights, Membership outlined to your left. Q&A and special CLUB features Exclusive PLATINUM LEVEL access & benefits Access to CLUB LEVEL Training Plan Downloads, select iPod Downloads, Techniques, Stretching Access to Platinum Training and Nutrition Forums with expert answers PDF’s and select Cyclo-CORE Training Workouts and moderation and updates Access to Platinum Downloads including; All Training Plans, All Cyclo- 20% off all Cyclo-CORE Training and Nutrition CORE iPod Downloads, PDF Downloads, and Advanced Training Programs/DVD’s and Complete Training Systems Access to the monthly Platinum Expert Round Table Teleseminars and Access to all CLUB Community Forums and Expert Info iPod Downloads Blogs with moderated support, motivation, and sharing $199.95/year * Access to all upcoming Cyclo-CLUB Incentive + $30 Hammer credit! Programs, Motivation Prizes, and CLUB Contests *Platinum memberships are limited. Act fast.

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1.800.336.1977 / www.hammernutrition.com / 19 ENDURANCE NEWS : The Newsletter For Endurance Athletes New Paradigm Performance Enhancement Jason Kinley Photo - Angela Nock Jeb Stewart, MS, PES

Introduction fashion and as the result, had a lot less immediately and the long-term result is fun, and I am sure, was a lot less fun typically an improvement in performance For better or for worse, an inherent to be around. Not only is it incredibly and the achievement of one’s goals in element of competing in endurance debilitating on an athletes performance sport and in life. athletics involves where an individual but it also tends to take away the joy of places within an event. It’s that good the sport. The bad news is that this is a The second part of improving our old, inescapable outcome factor, as major performance limiter in sport and performance and our experience during determined by who you finished in front in life. However, the good news is that competition is by taking note of the of, and hopefully not behind, right? Of with an open mind and a few simple mistakes that we did make, owning course it is, and rightly so, as it’s hardly action steps, you can put this behind you them completely and then either a competition if there isn’t a way to by simply shifting your mental approach practicing them, if improving them is the determine a winner and where the rest to improving your performance in the answer, or doing something completely of the competitors come in behind them very sport that you enjoy so much. differently if we determine though and in what order. This sounds sensible personal reflection that we simply made and harmless enough so far, so what’s Stepping into the solution the wrong choice. Allow yourself to be the problem? Let me explain. human by giving yourself the freedom The first step to overcoming this habit to make mistakes. The only way for The issue is to simply become aware that it a mistake to be a “bad” thing is if we is even an issue for you. If not, or if repeat the same one over and over again In working with countless numbers of you don’t feel that it is, then there’s and don’t learn the lesson that it’s trying athletes over the years, I have witnessed no use pursuing this matter any to teach us. Simply take note of what a growing number of them being further, as with overcoming any issue, error you made, work on correcting it or incredibly hard on themselves. Whether awareness is the first step in arriving making a different choice, and play it it’s for simply making a mistake during at a solution. The next step is to shift forward the next time around. a race or for not performing up to their your mental focus from the negative. expectations, this kind of self-mental- While performance enhancement does Easier said than done abuse, for lack of a better description, require acknowledging our limiters and can be an issue at any time of the season, working on them, continuously thinking While none of this is particularly but it tends to rear its ugly head much about and beating yourself up over complicated, it can be quite difficult to more so early on. Now, I understand them doesn’t change anything. It only integrate into your life and to have the that we all want to do our very best reinforces the behavior, thoughts, and discipline to practice it on almost a daily as often as possible and even express beliefs and makes you feel worse. Left basis. Habitual ways of thinking and our subtle dismay of not achieving this unexamined and unaddressed, it tends our core beliefs are not easy to break outcome. However, the phenomenon to get worse and is likely to happen once they’ve been formed over years I’m describing is that of an athlete even more often. It is a well known and of “practice”. So, if you find yourself hyper-focusing on the negative rather documented fact that the very things struggling to make these changes on than simply acknowledging it, making which we choose to focus our thoughts your own, please reach out to a good note to work on it and then moving on on, not only increases the frequency coach, sport psychologist, or combination with life, unencumbered by somewhat and magnitude of those thoughts within thereof, as they can really help you with obsessive remorse, disappointment, and our own minds, but they tend to start this. There is also a growing body of frustration. showing up in our lives in many forms. knowledge and information in the form These can include sickness, injuries, of books and research papers currently This habit is one of the most self- repeated lackluster performance, and so available on the subjects. Learning to destructive things that I witness athletes on. By simply shifting our mental focus live in the NOW takes guidance and lots do. I can also speak from personal from what we don’t want, to what we of practice. However, once you are more experience, because I spent many of my do want or would like to achieve, relief able to do so, training, racing and even early years “punishing” myself in this is often almost felt and experienced see JEB on page 28

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BODY CARE from page 17 enclosed growth-enhancing environment a factor of 100 times. Needless to say, generate antibacterial effects. that’s effective! Soni-Pure is powerful, Both clove and basil exhibit yet is all natural and petroleum-free. antimicrobial effects on the detrimental Additionally, its alcohol-free formula bacteria Shigella flexneri. won’t dry out your hands.

Both Clove oil and Bay oil contain Soni-Pure is available in two forms: a Eugenol, an antiviral substance, which towelette (FREE SAMPLE! Just ask for has virucidal (destructive to viruses) one on your next order) and in a 2.7-ounce effects and has even been shown to plastic pump-dispense bottle for $7.95. be effective in inhibiting herpesvirus replication in vitro. Summary

Tea Tree Oil has been shown to Our belief is that what you put on your inhibit or kill many detrimental body (i.e., your skin) is as important micro-organisms such as Eschericia as what you put in your body. That’s coli, Mycoplasma pneumoniae, precisely why we designed a line of body Porphyromonas gingivalis, care products that is produced using the Propionibacterium acnes, Pseudomonas same uncompromising standards that go aeruginosa, Staphylococcus aureus, into our supplements and fuels. Staphylococcus epidermidis, Streptococcus mutans, Streptococcus For over two decades, you’ve come to pyogenes, Detrimental Fungi on the trust Hammer Nutrition to provide Skin, Candida albicans, Pityrosporum natural, healthy, and effective fuels ovale, Trichophyton mentagrophytes, and supplements, and you can apply Detrimental Protozoa, Trichomonas that same trust to our line of body care vaginalis, Herpes Simplex Virus Type products. You won’t find these products 1-2. anywhere else. They’re completely safe, extremely effective, and they are With a potent ingredient list like that fully guaranteed to work for you. Start it came as no surprise that Soni-Pure giving the outside of your body the same passed testing with flying colors. care that you give the inside with the Soni-Pure inhibited Aerobic Bacteria Hammer Nutrition Body Care products! proliferation, in an ideal growth- enhancing environment, by a factor of 1000 times. Soni-Pure also inhibited Yeast/Mold-Fungus proliferation in an

HOT TIPS Homemade Recoverite If you find yourself running low or are out of Every scoop of HEED contains 25 grams of Recoverite, don’t worry! You can make your complex carbs. own using HEED or Hammer Gel as your carbohydrate source and Hammer Whey as Every 2-tablespoon serving of Hammer Gel your protein source. Here are the important contains 22-23 grams of complex carbs. things to keep in mind: To get a fairly close replication of one, Every 2-scoop serving of Recoverite 2-scoop serving of Recoverite, you’ll need contains 32.5 grams of carbohydrates (30 1/2 scoop of Hammer Whey + slightly over 1 grams complex carbs + 2.5 grams xylitol) + scoop of HEED. Or, use 1/2 scoop of Hammer 10 grams whey protein isolate + 3 grams of Whey + slightly more than 2 tablespoons of glutamine. Hammer Gel.

1/2 scoop of Hammer Whey provides 9 grams of protein, 3 Every scoop of Hammer Whey contains 18 grams of glutamine. grams of whey protein isolate + 6 grams of 2 1/3 tablespoons of Hammer Gel will provide approx. 25-26 glutamine. grams of carbs.

1.800.336.1977 / www.hammernutrition.com / 21 ENDURANCE NEWS : The Newsletter For Endurance Athletes Why Hammer Whey?

Steve Born

Protein is a crucial component for actual protein using isolate instead of endogenous levels of glutathione, which recovery and immune system health concentrate. Additionally, whey protein is intimately involved in immune system and for both of those there is no better isolate is virtually lactose and fat free. health. Glutamine also contributes to protein source than whey protein, ideally Many lactose-intolerant people can growth hormone release and is a key whey protein isolate. Here’s a primary still use whey protein isolate because component for intestinal health. reason why: it contains only a minuscule amount of lactose. While many protein powders have Of all protein sources, whey protein minimal if any amounts of glutamine isolate has the highest Biological Value The case against casein in them, each scoop of Hammer Whey (BV) rating. The BV is an accurate contains a whopping six grams (6,000 indicator of biological activity of protein, Casein protein has generated some mg) of this extraordinary amino acid a scale used to determine the percentage interest, primarily among the (note: each two scoops of Recoverite of a given nutrient that the body utilizes. bodybuilding crowd, as being a quality contains 3 grams of glutamine). In other words, BV refers to how well protein source. We do not believe this to and how quickly your body can actually be true and the article “Casein: Quality Summary use the protein that you consume… protein choice?” from Endurance News that’s of major importance for enhanced #57 provides our rationale why it is not Hammer Whey and the whey protein recovery. Here’s how some of the various a source of protein we recommend. In used in Recoverite is a pure un- proteins stack up BV-wise: a nutshell, aside from casein having a denatured whey protein isolate of the significantly lower BV than whey protein highest quality. It is 97.7% pure, and • Whey protein isolate – 154 isolate, here are some reasons why virtually fat-free (0.5 g fat/100g), and • Whey protein concentrate – 104 casein is not your best choice: carbohydrate-free (0.5 g lactose/100g). • Whole eggs – 100 The whey protein isolate in Hammer • Egg whites (albumin) – 88 * Excess casein (in animal studies) Whey and Recoverite delivers rich • Casein – 77 reduces life expectancy immune-enhancing beta-lactoalbumins • Soy – 49 * Excess casein (beta-casein a1 form) and alpha-lactalbumins. Hammer increases the risk of atherosclerosis Whey has a unique profile of highly Note: When the BV system was * Casein is responsible for allergy onset bioavailable protein with immune introduced eggs had the highest known * Excess casein increases cholesterol factors, potent branched chain BV and thus were given a value of 100. amino acids (BCAAs), lactoferrin, Whey proteins came to researchers’ Note: You can find the article in its and immunoglobulins. Independent attention later, and they rang up even entirety on the Hammer Nutrition web laboratory tests show the PDCAAS higher scores. The 154 BV of whey site. (Protein Digestibility Corrected Amino protein isolate and the 104 BV of whey Acid Score) for the whey protein isolate concentrate are in comparison with the Hammer Whey’s generous in Hammer Whey and Recoverite is a original BV benchmark, whole eggs. glutamine donation whopping 1.14, a score that exceeds all of those reported for egg, milk, caseinates, Whey isolate vs. Whey concentrate Glutamine is a remarkable, multi- and soy protein. beneficial amino acid that’s essential Whey concentrate is a decent whey for endurance athletes in supporting When it comes to enhancing recovery protein but it’s not the best; whey isolate enhanced recovery and immune system between workouts—maximizing glycogen is. So when you use whey protein make function. Glutamine plays a significant synthesis, supporting immune system sure you use whey protein isolate, not role in the glycogen synthesis process, function, and rebuilding lean muscle whey protein concentrate. Whey isolate and along with the branched chain tissue—you simply won’t find a better checks in at a sturdy 90-97+% protein, amino acids, it helps repair and rebuild protein source than whey protein isolate, whereas whey concentrate contains muscle tissue. In addition, glutamine which is the only kind found in both only 70-80% protein so you get more has also been shown to help raise Hammer Whey and Recoverite.

22 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058 Hammer Whey A nine month trial

Bill and Lito Nicolai head towards West Glacier at the 2007 Highline Hammer Photo - Kelly Pris Bill Nicolai

Following the publication of a tip in the desired result. to gain its benefits, such as noted actors Endurance News a year ago, I began and even wealthy lay persons who wish to use the supplementation protocol The theory of why the daily to look younger and lose weight. At suggested by Brian Frank: consuming supplementation with whey works is a cost of about $20 a day to receive one scoop of Hammer Whey in plain that it enables the natural production injections of this hormone if prescribed water two hours after the last meal of and utilization of human growth by a physician, this product is within the day before bedtime. Here are the hormone (hGH) which is stimulated the means of many people who have a results I have obtained; by the recent training activities. It doctor willing to administer it. I strongly has been found that athletes in their recommend that persons do not attempt • I have lost 7 lbs of body weight in the 60s, such as me, produce only 20%- to gain the benefits of the hormone last nine months. This has mostly taken 25% of the amount of this key hormone in this way. It is noted that direct place during the off season when I have as younger persons. This may be one administration of hormones has a history been exercising only 10 to 15 hours a reason why we older athletes fail to of adverse side effects including cancer. week versus 20 to 25 hours weekly in the obtain the same training gains as our The recent widespread breast cancer summer months. younger counterparts. This hormone, epidemic disaster caused by estrogen hGH, which is somewhat mysteriously replacement therapy for menopausal • Muscularity has increased noticeably. produced in brief bursts by the pituitary women via oral hormone-containing This off season I did two free weight gland during sleep, is apparently drugs is ample evidence of the dangers of sessions per week, and one strength/e- responsible for significant anabolic direct administration of such substances. stim session per week on the major large effects. It is hypothesized that the leg muscle groups (glutes and quads). consumption of a pre-bedtime 20 to 28 I think that the use of a concentrated In previous years I have followed the gram dose of whey significantly increases natural food substance, whey protein, to exact same pattern without the gains I the production of hGH during sleep. stimulate my own natural endogenous observed this winter. Exactly why this occurs is not known. production of hGH and thereby possibly For a more complete discussion of this raising it close to the levels of younger • Coming into the early cycling season, subject see the articles by Dr. Bill Misner people, is a reasonable course to follow. I am riding stronger than ever. At the and Steve Born: This method is probably free of the Tucson Hammer/Cycling House Camp in potential hazards of injecting synthetic February, participants I had ridden with • “Hammer Whey’s Glutamine—An hormones. The assumption is that before observed better hill climbing and hGh boosting nutrient” (EN#55) obtaining the hGH production as a stronger overall riding than they had • “More about Whey & hGH” (EN#56) natural secondary effect of exercise and seen previously. This increase in cycling diet, rather than directly by injection ability was confirmed at the season If the gains in hGH are occurring, as is safe because of the natural feedback opener time trial in late February where I believe they are, then at a daily cost mechanisms associated with such I rode my second fastest time ever on the of just over $1 a day, consumption processes. This is much the same idea 20 K course (+20 sec) and finished in the of Hammer Whey is a remarkably as why it is probably much safer to upper third of my age group. inexpensive way for athletes to enable obtain increased red blood cells as a the benefits of significantly increased natural effect of endurance training • From my own observations, those hGH. rather than through the administration of my friends, and in my early season of EPO or blood transfusions. Likewise, race results, it is apparent that my Increasing hGH does work to improve I would never use steroids or administer fitness has increased significantly this muscle development and training testosterone, even if they were legal; off-season and I believe that the use of recovery. This fact is regrettably borne there is just too much documented Hammer Whey according to the Hammer out by the widespread use of synthetic evidence of health hazards, particularly Nutrition recommended protocol is a hGH by the professional cycling significant contributor to this highly community and other persons wishing see BILL NICOLAI on page 27 1.800.336.1977 / www.hammernutrition.com / 23 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Hammer Camps Follow-up & feedback from successful sessions! Hammer Camper Photo - Brian Frank Brian Frank

Looking back at the three Hammer after rides would be awkward, while met. You have to pry his long list of Camps we did at The Cycling House in others worried that they were not fit accomplishments out of him because he’d Tucson causes a flood of fond memories or fast enough to keep up, or that the rather be talking about your training, of good times and new friends. So good, food would be questionable. These gait, or swim technique. He also has in fact, that I sometimes wonder whether concerns and others quickly faded after a laidback approach to training and I benefit more from these camps than a day of the laidback, familial vibe that motivation that is easy to understand the participants. In the final analysis permeates The Cycling House and all and embrace. You can’t hire him as however, I believe we all benefited of our rides and activities. The synergy a coach because he’s booked solid and beyond our expectations, which is why created by combining all of the positive has to turn away clients every year. both participants and staff are eagerly energy of clients and the CH staff is hard However, by attending a Hammer camp, looking forward—after a long summer to describe. Having led four of these you can benefit tremendously from his of course—to the next round of Hammer camps now, I can only say they just keep vast experience and knowledge. Did I Camps this December and February/ getting better and I’m stoked to be a part mention that he teaches kinesiology at March of 2009. of them. UW Madison? Needless to say, if you want to talk about biomechanics, muscle Despite (or more likely because of) the I have to give a lot of credit for the development, and an encyclopedia of immense diversity of the athletes who unique Hammer Camp “experience” to endurance knowledge, Jim is the man. came to our camps, all ended up feeling The Cycling House owner Owen Gue and completely comfortable in their group his staff. Owen, his sister Elisabeth, For my part, we certainly talked about and enjoyed the experience on a profound Andy and Sam Schultz, and Brendan diet, nutrition, and fueling throughout level, as you can see from their feedback Halpin are all under 25, born and raised the camp, but more powerfully, we lived listed on the next page. In fact, many felt in Montana, and about the nicest people it too. For so many campers, even those that the “community” aspect of the camp you could ever hope to meet. While the who’ve been using our products for years, was one of the best parts. Our groups maturity and grace under pressure—not it was not until they went through one consisted of bond traders, building to mention business acumen—they of these camps that they really got their contractors, doctors, financial planners, exhibit is rare for folks their age, it’s the diet and fueling to “click”. Every evening commercial pilots, bankers, product humble confidence, never complain, can we talked about their fueling experience managers, a psychologist, and even a do attitude that really sets them apart. from that day’s ride in terms of what rocket scientist. Some were roadies, And these are professional athletes, well, was working or not. This translated some were triathletes and duathletes, except for Elisabeth. There’s no cocky into further refinements that could be some were mountain bike racers and rock star, bling-bling, living-the-life guff applied to the next day’s upcoming ride some were ultracyclists. However, we you see so often these days. Suffice it to and training. Each morning we’d eat a all shared and reveled in our passion say that when you’ve grown up camping, healthy, protein rich breakfast and allow (or, perhaps more appropriately put, hiking, fishing, hunting, cliff jumping, our food to digest while we all mixed our obsession) for exercise in one of the most running from bears, enduring sub-zero bottles and loaded our fuels together. amazing winter training destinations in winters, and so on, in the great outdoors Then, during the course of the rides, I’d the world. These camps have given me of Montana, it takes an awful lot to go around checking each athlete to see the opportunity to meet and really get to rattle them. When you meet them, you’ll that they were working on changing know so many cool people. If you are one know exactly what I’m talking about. their habits to overcome previously of them, thank you for your time; it was determined issues. Some campers did a hoot. Jim Bruskewitz complements and not hydrate properly, some tended to rounds out the group perfectly. Despite over consume calories, some tended to Inevitably some campers later being one of the top Masters age group under consume, etc. With constant help confessed their worries about whether triathletes in the world, he’s as humble the extensive down time at the house and mild mannered as anyone I’ve ever see HAMMER CAMP on page 28

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I am totally changing my fueling on the bike. I tried using Perpetuem at the camp and it worked really well for me. I will also use the Hammer Bars. This is a huge change and step forward for me! - Liz W

Just a note to let you know that I thoroughly enjoyed meeting you last week in Tucson. What a treat it was to spend a week riding and relaxing. The food was truly out of this world. My active recovery week is off to a great start as well. I look forward to seeing everyone at the races. I loved the energy at the Cycling House and the passion for wellness and excellence. It was an inspiration - Robert A

I had all the info and fuel I ever needed. Jim was awesome!! The food was outstanding. I am the guy who had the trip donated so I may be a little biased, but it was something I always wanted to do but could never afford. I had the time of my life, in fact you could read about it on mtbr and roadbike review. Everything was top notch from waking in the morning and having coffee ready to the cycling, food, and accommodations. It was a treat to meet and ride with Brian, he’s got a great company. - Chris W

The camp was just about perfect. The housing, the people, the staffing, the coaching, the rides, the support, were all wonderful. - David R

You provided a first rate camp with everything and more included....thanks for a good experience. Nice friends made along the way! - Perry B

Going back next year and hopefully Montana this summer. Very positive experience. So refreshing and encouraging to see and to spend quality time with young people as responsible and respectful as these five young people are. They made the week very special, notwithstanding the beauty of Tucson and the wonderful riding etc. - Mark D

1.800.336.1977 / www.hammernutrition.com / 25 ENDURANCE NEWS : The Newsletter For Endurance Athletes Zinc & 5-HTP Supplementation

Bill Misner, Ph.D. & Steve Born Eric Smith Photo : courtesy of Eric Smith

Both zinc and 5-HTP are found in is transported in the plasma bound to Parkinson’s Disease. Unlike tryptophan, Appestat and 5-HTP is a component in albumin (approximately 80%), alpha- serotonin synthesis from 5-HTP is not REM Caps. We recently received the 2-macroglobulin (approximately 18%) rate-limited by any natural feedback following questions regarding these two and to such proteins as transferrin and control for Serotonin synthesis. 5-HTP nutrients: ceruloplasmin (approximately 2%). bypasses this governing mechanism. This permits 5-HTP to significantly • Have you evaluated the safety of So you can see that zinc availability increase serotonin production by also the zinc in Appestat when combined is stressed, at times up until 100 mg increasing the potential for excessive with other zinc sources? Each capsule becomes a daily chronic protocol. Copper serotonin synthesis. Selective Serotonin contains 15 mg zinc so 2 at lunch and 2 needs to be taken if zinc intake is Reuptake Inhibitors [SSRIs] “work” at dinner provides 60 mg. Google™ zinc excessive. Chronic (long-term) ingestion by counteracting deficiency in the and you will find excessive absorption of 100 mg or more of zinc per day may neurotransmitter, serotonin. They of zinc can suppress copper and iron be toxic. Dosages of 500 mg or more of increase available serotonin by absorption. zinc per day is likely to produce toxic preventing serotonin receptors from effects in many people. The optimal daily soaking up recently released molecules of • What about the 20 mg of 5-HTP? Is allowance (ODA) of zinc (for adults) is serotonin “floating” around freely in the there a concern with up to 80 mg from 15-50 mg per day. The recommended synapses between neurons (inhibiting Appestat combined with 25 to 50 mg therapeutic dosage of supplemental zinc reuptake). In contrast, Tryptophan from [one to two] REM Caps? for athletes is 30-60 mg (of elemental) is a precursor for the production of zinc per day. People using supplemental NEW serotonin. This is regarded as a Dr Bill replies zinc to increase their endogenous superior method of treating serotonin testosterone levels usually use 50 mg of deficiency compared to the modus “Thank you for these questions; they supplemental zinc per day. Clinical trials operandi of SSRIs, which merely recycle are good ones. Appestat protocols using zinc to treat tinnitus [ringing in OLD serotonin. I would caution any recommend 3 weeks dose then 1 week the ears] involved the use of 600 mg of one taking 5-HTP to check with their off for up to 2 applications of up to 2 x 3 the zinc sulfate form of zinc (= 138 mg physicians before taking it with any weeks. There is a week “vacation” fasting elemental zinc). medications especially SSRIs. between 2 courses. I do have a few comments of interest to report…” 5-HTP Taken as directed without contraindicating medications, Zinc Supplemental 5-HTP is available this product is safe and effective. from health food stores and mail order Unfortunately, after a dietary Most orally ingested zinc is absorbed supplement companies (usually only supplement or prescription medication through the Jejunum. Zinc uptake in the USA, Canada, and Europe) becomes property of the consumer, across the brush border appears to occur in the form of 33-100 mg capsules. the control and judicious use of the by both a saturable, barrier-mediated Supplemental 5-Hydroxytryptophan is substance is out of our jurisdiction. mechanism and a non-saturable, non- used by many people as an alternative mediated mechanism. Once zinc is to tryptophan supplementation within the enterocyte, it can be used for (due to restrictions on the sale of zinc-dependent processes, become bound tryptophan in many regions and to metallothionein and held within the also due to 5-HTP being “one-step- enterocyte, or pass through the cell. Zinc closer” to the desired end-product is transported to the liver via the portal of tryptophan supplementation, i.e. circulation. A fraction of zinc is extracted serotonin). Most orthomolecular- by the liver cells, and the remaining zinc oriented physicians recommend the is transported to the various cells of the use of 300-600 mg of 5-HTP per day body via the systemic circulation. Zinc for the treatment of Depression &

26 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058 Tissue Rejuvenator Adequate amounts of glucosamine? Bill Misner, Ph.D. & Steve Born

Many athletes take glucosamine for As far as the studies often quoted overuse injuries. My interpretation is joint health and injury prevention/ are concerned, Dr. Misner says, “No start conservatively with two weeks rehabilitation. One of the questions we argument here. They are precise noting at lower dose before increasing to the often receive is whether or not Tissue dose efficacy @ 1500 mg/day occurred in higher effectual dose demonstrated in Rejuvenator has adequate amounts time sequences ranging from 0.5-3.0 year research studies on a different subject of this popular joint health nutrient, duration in patients with established population. referring to sources that recommend arthritic conditions.” 1000 to 1500 mg of glucosamine daily. Dr. Bill Misner responds (some of which Sometimes acute trauma injuries can is paraphrased) - resolve with a lower dose that one might use for an overuse injury. A Four capsules (500 mg of each of the post-op patient might take a minuscule “big three” - Glucosamine Sulfate, dose and find effective relief, while Chondroitin Sulfate, and MSM) are a functioning athlete might require generally taken as a maintenance and a huge dose of 8-12 capsules daily prevention dosage. Our development to manage pain and inflammation team chose this amount because we felt symptoms. What do we learn from these 500 mg would be adequate when used various examples? That when it comes as a daily supplement to help healthy to symptom relief, one size (of Tissue joints stay that way. During periods Rejuvenator) does not fit all! of injury or recovery, many individuals will take up to eight per day (1000 mg of The point is the Tissue Rejuvenator dose each) or even more, with great success. should be increased to achieve resolution The dosing is essentially based upon of symptoms... minor acute onset taken flexibility, with the option to take more at 500 mg level for 1-2 weeks before if greater intake is warranted. Why increasing to 1000-1500 mg/day, if effects there is not more in each individual were previously neutral. capsule is really just a practical matter; because of the many other nutrients I agree with what these studies report, contained therein, the capsules would but I do not agree that we can say one need to be larger than they already are size that fits “Chronic” arthritic symptom to hold more. resolution also fits “Acute” early onset

BILL NICOLAI from page 23 cancer. When it comes to taking striving to do so. My opinion after 20 advantage of the benefits of the vital years of endurance athletics is that hormones that control so much of our there is no single magic bullet, but one development, I believe it is best to let should take advantage of all the good the body produce them on its own rather training dietary and recovery knowledge than try to intervene artificially. available. The use of Hammer Whey appears to be a significant advance in This report is not a scientifically the tools we have available to improve controlled test, but my own results the results of our fitness endeavors. do seem to me to be compelling. It should be noted that I have made other dietary and lifestyle improvements in the same time period and am always 1.800.336.1977 / www.hammernutrition.com / 27 ENDURANCE NEWS : The Newsletter For Endurance Athletes

JEB from page 20 However, it is completely up to the celebrating our successes, and allowing individual as to whether they decide ourselves to make mistakes, we will day to day life becomes much simpler to beat themselves up and miss the have made a huge turn-around in our and more fun. After all, isn’t that why we inherent opportunities for growth in any approach to performance and enjoying started doing this to begin with? outing where every single thing outside the sports we compete in. We can then *Please see references at the end of the of their control doesn’t go according to go about doing things differently the article. plan, or to benefit maximally from each next time around, thus guaranteeing and every experience. I hope that is as us, at the very least, a more enjoyable Your benefits package much of a no-brainer proposition to you experience and maybe even another as it is to me. With simple awareness, lesson or two. And so the process goes. Below, I have listed just some of the willingness, and discipline, these self- many benefits that can be gained by defeating habits can be turned into Jeb has a Master’s degree in Exercise Science and participating in the early season races, performance (and life) enhancing ones Health Promotion and is certified by the NASM, USA Triathlon and USA Cycling as an Elite Level Coach. particularly if our focus is on the process for good. of getting better and having fun rather He has been a Hammer Nutrition sponsored athlete for going on 7 years now. Jeb is quoted regularly than simply on winning alone. Putting it all together in Bicycling Magazine and Runner’s World and contributes articles to Active.com, Iron Man Canada, • Having fun competing in the sport It is these items listed earlier that I the Daily Peloton, and the Ultra-Marathon Cycling Association. that you love often mention to an athlete who is upset • Reducing the nervousness felt before by where they did or didn’t place in an He is a continuing education provider for USA & during races early season race after listening to their Cycling and USA Triathlon, and owns and operates • Improving your technical skills at take on the experience and how they Endurofit, LLC, a coaching and consulting company dedicated to the education, performance, and life race-specific speeds feel as the result. I empathize with them • Enjoying the social aspect of racing enhancement of athletes and coaches. For more because I certainly know what it feels information about our upcoming educational events in a lower stress atmosphere like to be disappointed, discouraged, as well as our products, services, and philosophy, • Practicing racing while your aggravated and even stunned by a less please pay us a visit at www.endurofit.com or contact expectations for yourself aren’t as than stellar performance. However, if us directly at [email protected]. high we can just shift our focus to the process • Getting physically and mentally re- References and to the positive elements that we Church, Dawson Ph.D. (2007). The Genie in Your accustomed to the intensity of racing experience during each outing, then it is Genes, Epigenetic Medicine and the New Biology of • Dialing in your pre-race routine, much more likely that our basic human Intention Dawson. (Santa Rosa: Elite Press) nutrition strategy & warm up to needs of acknowledgement, growth, and perfection Engles, Lisa. 2008. “Coaching from the Inside Out”. competence will be met, which is actually Online Lecture Course & Mentoring. Los Gatos, CA. • Simply getting better while having where all those feelings were coming February, 2008. fun and learning to let go of the from to begin with. In laymen’s terms, outcome we can simply get better by letting go www.endurofit.com • Getting used to bumping elbows or and having fun doing what we enjoy. having feet in your face in a mass start event So, take it easy and give yourself a break. These seasons get longer every So, as you can see, there are so many year, which gives us even more time beneficial elements that one can gain to create the Inner Fitness© and the by simply participating in early season outer fitness that we desire and need events that are completely independent to accomplish our goals. By simply of where one ends up in the results. shifting our focus to the present moment, HOT TIPS Freeze your fish oil HAMMER CAMP from page 24 If you’re taking fish oil supplements, such from Jim and the other staffers, each five just wasn’t long enough! These as the Carlson Norwegian Salmon Oil camper was lovingly admonished to will be more structured, higher volume sold by Hammer Nutrition, you may have drink more, drink less, take electrolytes, pre-season base/season launch type experienced an unpleasant fishy aftertaste. or whatever they needed to work on. camps. I’ll be hosting the December and If so, store the bottle in the freezer. This will late February camps, while Steve Born minimize or even eliminate the fish oil taste. We’ve already set the dates for three will be your host for the early February more camps, so you can start planning camp. early. December 9th to 14th is our “pre- Christmas, de-stress, base miles, hang Sign up for one or more today… you’ll out and enjoy” camp. The other two have the time of your life! Click on the camps are in February of 2009, one from “camps” link at the top of our web site or the 2nd to the 8th and the other from call one of our friendly advisors for more the 23rd to March 1st. We lengthened details or to register now. We hope to the February camps to six days because see you in Tucson!

28 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058 The Endurance Athlete’s Guide To Success The 8th edition is in stock! Steve Born

We’re extremely excited to announce Guide” is the biggest ever at 134 pages that the latest edition of this much- long. That’s six times more content than acclaimed knowledge resource is finally the first edition, which was a slender here. The term “labor of love” definitely 22 pages when it was first published comes to mind when we think about roughly six years ago. the time and energy spent writing, rewriting, editing, proofing, and As Brian so appropriately wrote in his compiling the articles and accompanying letter in Endurance News #56, “While photos/captions for this latest edition. In great products and friendly service fact, so much time was invested on this are certainly key, it’s the knowledge project that it hardly seems true that component that is most important. It’s a the actual books are here “in the flesh.” simple fact that no matter how good the But they are indeed here and we are products are, if they are used incorrectly, convinced that this latest edition is the less than optimal results or downright most comprehensive, yet easy-to-read- failure will result.” Endurance News Staff and-understand manual available in regards to how to properly fuel the body With that said, we have no doubt that Editorial : Steve Born, Dr. Bill Misner, Brian Frank prior to, during, and after exercise. the fueling-specific knowledge you need Editorial Contributors : Jim Bruskewitz, Giovanni to achieve success as an endurance Ciriani, Suzy Degazon, Shane Eversfield, Sonia Frank, Owen Gue, Chris Kostman, Nate Llerandi, Al Lyman, The 8th edition of “The Guide” contains athlete is found in the pages that make Bill Nicolai, Tony Schiller, Jeb Stewart expanded, even more informative up the 8th edition of The Endurance Layout : Angela Nock versions of pre-existing articles: Athlete’s Guide to Success. This is a Editing : Justin Ward (Articles from contributors are not edited.) “must read,” especially for new clients, • Hydration—What you need to know and for existing clients—even if you’ve Our Mission • Electrolyte Replenishment read all seven previous versions—we The objective of Endurance News is to provide you, the serious endurance athlete, with a valuable resource that you • Proper Caloric Intake During encourage you to check out this latest will find to be informative, educational, thought provoking Endurance Exercise edition for updated information in the and helpful in your ongoing pursuit of optimum performance • Recovery—A crucial component for existing articles and, of course, the and health. athletic success (formerly entitled important information contained in the Endurance News features insightful articles on diet, nutrition, Superior Recovery) two new articles. training and other topics of interest for endurance athletes - • The Pre-Race Meal written by myself as well as professional and elite amatuer • The 10 Biggest Mistakes Endurance Hard copies of The Endurance Athlete’s athletes and other experts in the area of nutrition and exercise. In addition, Endurance News will include articles Athlete’s Make Guide to Success are $4.95 each. Or, you highlighting new and existing Hammer Nutrition products and • The Hammer Nutrition Fuels— can download a copy of the 8th edition, how to get the maximum benefits from them. What they are and how to use them completely free of charge, at In reading this and future issues, please remember that the www.hammernutrition.com/guide. views expressed in this publication will always be biased in In addition, we’ve added two new favor of a healthy diet, hard training that emphasizes quality over articles: quantity, and prudent supplementation to improve health and performance. But above all, we at Endurance News believe there are no short cuts, and success can only come from hard work. • Replacement vs. Replenishment • Supplementation—A necessity for Back issues are available at www.hammernutrition.com athletes Legal Disclaimer : The contents of Endurance News are not inteded to provide medical advice to individuals. For medical advice, please consult a licensed health care specialist. As a result of these two new articles, ©2008 Endurance Marketing Group. This information is copyright protected. Please feel free to distribute this information as long as the copyright notice, phone number, the amount of new information in the and/or URL are included. Content must remain unchanged and original authorship acknowledged. existing articles, and even more photos than before, this latest edition of “The

1.800.336.1977 / www.hammernutrition.com / 29 ENDURANCE NEWS : The Newsletter For Endurance Athletes ATHLETEATHLETE SPOTLIGHTSPOTLIGHT AmandaAmanda McIntoshMcIntosh

Photo - Marcos Ferro Steve Born

Our “Spotlight” athlete for this issue is Big Bend 50 mile, ending knee injury sent me on the road Amanda McIntosh from San Antonio, 2005 – World Masters Association 100K to ruin. By the time I started college I Texas, and this is the second time we’re Champion – Bariloche, Argentina. was an overweight, smoking, bartender. featuring her (she was our very first 2006 – 1st place – Bandera Trails 50K Believe it or not, friends at the bar got “Spotlight” athlete, interviewed for (course record), Big Bend 50K (course me running and I got hooked. I gave up EN#30 back in 2001). No, we’re certainly record), Bear Creek 100K 2007 – 1st place cigarettes, changed my major to Exercise not running out of athletes to feature Q50 Patagonia (50 mile race in Traful, Physiology, and got in shape. I ran but Amanda is an extraordinary athlete, Argentina) short races just to stay fit until I met especially considering the results she’s a group of women training in Dallas. achieved after going through a period Amanda hasn’t slowed down at all in Running with them I was inspired to where she was injured and unable to do 2008, posting these outstanding results complete my first marathon, Pikes Peak much, if anything, in the way of training thus far: (28 mile round trip to the top of the or racing. In addition, Amanda is a long- mountain, 14,000 ft, and back down). time client, a friend to everyone here at Bandera 100K –2nd Female, 7th overall It was an amazing experience. I ran Hammer Nutrition, and a tremendous Copper Canyon 50 mile –1st Female, 15th road marathons for several years until I representative of the company, not just overall decided to do a 50K that led to a 50 mile in her athletics, but also in her coaching and then my first 100 in 1998 (Rocky services and as one of our in-the-field Whew! I get tired just looking at all those Raccoon). I had a blast and knew I had reps for the company. As a result of all races! Anyway, without further ado, found my niche! that, we thought it’d be interesting and here’s the interview I recently had with fun to interview her again. Amanda. STEVE: We’ve listed a handful of the races you’ve competed and excelled in. Of Her race resume is, to say the least, STEVE: Amanda, you’re the first and only those races, which one (or more) would impressive. Here is just a fraction of some “repeat” athlete featured in the “Athlete you consider your best? Describe what of the highlights from her illustrious Spotlight” section of the newsletter, you were feeling during those races. career: which I think is pretty cool. How does that make you feel? AMANDA: Believe it or not, I think the 1998 – 1st place – Rocky Raccoon 100 answer was my last race in Copper mile trail race AMANDA: I was incredibly honored Canyon, Mexico. I didn’t really have 1999 – US 50 mile National Champion the first time you asked me to be the any expectations; I just started at a 1999 – 1st place – Leadville Trail 100 featured athlete, so being asked again decent pace and kept going. I felt like mile trail race is incredible. I am so fortunate to have everything clicked and I could have run 2000 – 1st place – Leadville Trail 100 the support of Hammer; I could not have forever. The biggest thing for me was mile trail race accomplished the earlier-listed goals that my nutrition was right on! My 2000 – Bronze medal – US 50 mile without the products and assistance combination of Perpetuem, Hammer championships throughout the years. Gel, and Endurolytes was perfect and 2001 – 1st place – Crown King 50K, High I felt great the entire race! It wasn’t Mountain 25K, Inks Lake 50K, Rocky STEVE: I know we asked this back in that I was running fast but I was just in Hills 50K 2001 but, for the sake of our readers a groove, the course was amazing, the 2002 – 1st place – Rocky Raccoon 50 mile, who weren’t with us back then, could people were great, the day was beautiful, Rocky Hills 50K you describe how you got started in ultra and I was on top of the world. My mom 2003 – 1st place – Palo Duro 50 mile running and when you first realized that said I didn’t look like I had run around 2004 – 1st place – Bandera Trails 100K, ultra distance running was the sport for the block when I finished. Hill Country 50K you? 2004 – 2nd Female, 8th overall –Rocky STEVE: Conversely, which race would you Raccoon 100 mile Trail Race AMANDA: I was a competitive gymnast say was the low point in your career, the 2005 – 1st place – Bandera Trails 50K, for most of my young life but a career see AMANDA on page 31

30 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

AMANDA from page 30 years in a row and was 4th in the district world class athlete, to not even being one where “nothing went right,” so to this season. Neither of my kids shows able to walk a mile. It was pretty speak? Can you describe what happened? any interest in being ultra runners but devastating at the time. they have been unbelievable supporters AMANDA: Interestingly, my “worst” race of my running throughout the years. Finally one of my doctors started me on was one of my biggest victories. It was They have been understanding about a once a week injection of a drug called the Sunmart 50 mile. I was in the lead my training and travel, and have even Enbrel. The swelling went away within when I kicked a rock into my ankle. The cracked the whip and sent me out for 48 hours! This was great I thought, pain was impressive and the swelling runs when I have lacked motivation. except for the side effects (it’s an immediate. I had 12 miles to go and felt They are so proud of me and that makes immune system suppressor) and the fact compelled to finish so as not to let down me want to run harder, stronger, and that it was $700 a dose. So the next year my sponsors, etc. I had no idea if I had longer! was spent trying to figure out how to done serious damage to the ankle and in space the doses to control the symptoms hind sight could have done permanent but not cause unwanted side effects damage by continuing. I won the and send me to the poor house. My race but it was the most difficult training was erratic to say the least. and miserable race of my career. I was able to start and then I would I vowed that from then on to run become symptomatic and have to from my heart and not for others. I back off for a week. This went on for haven’t had a bad race since! a year and was very frustrating, but at least I was able to run. STEVE: Which race or races are your favorites, the ones you perhaps want Finally, by October of 2007, I was to continue to do annually? Describe free from inflammation and on a why. schedule that seemed to be working with the Enbrel. A friend of mine AMANDA: I have so many asked me to come to the Q50 in “favorites”… Here in Texas, I Nicaragua. I told him no since I love Joe Prusaitis’ race series. In couldn’t run but he said I could help Colorado, I can’t wait to run in the him out with the race. I decided to mountains of Leadville. One of my go and it was the turning point; being favorites, which I can’t run anymore surrounded by runners and watching because I am now the race director, the amazing race made me want to is the High Mountain 25 & 50K. start training and racing again. I Running with the Tarahumara made a commitment to attempt to Indians in Mexico was an experience train for the Q50 Patagonia. It was I will repeat every year if I can. I only 8 weeks away and I was only Photo - Marcos Ferro would have to say, though, that able to do about 25 miles/week with my favorite races of all time are 10 miles being my long run. I signed the Q50 races. I have been to one STEVE: Your career was halted rather up for the 25-mile relay and knew I in Nicaragua and one in Patagonia and abruptly by an injury that not only could get through it. Four weeks into will try to go back every year. They are prevented you from training with any the training I changed my event to the awesome races in amazing places. consistency (if at all), it may very well full 50-mile race. Training was going have been a career-ending injury. Can well and I was symptom free so decided STEVE: Let’s see…back in 2001 when you describe what happened and how to go for it. Four weeks later I won the we first interviewed you, your son Ryan you were able to return to running? women’s division of the Q50 Patagonia. was 11 years old and your daughter A month later I was second female, first Callie was 7 years old. Obviously, they’ve AMANDA: In June of 2006, while training master, at the Bandera 100K, and two grown up quite a bit in the past seven to go to the World Championships with months after that I won the Copper years…what are they up to now? Is the USATF Open 100K Team, my left Canyon Ultra 50 mile in Urique, Mexico. either of them into ultra running like knee filled with fluid. I could barely their mom, or do they have other sports walk, let alone run. Several attempts STEVE: Wow, that’s a truly amazing interests? to remove the fluid were futile. In comeback…congratulations! August I was diagnosed with a rare AMANDA: Well, Ryan is an Ice Hockey genetic autoimmune condition called AMANDA: It was a really tough road, but and Lacrosse player who is off to college “reactive arthritis”. Basically it is I feel like I have things under control this year. He is the youngest person to an overactive immune system, which with the arthritis and the medication. I ever finish the High Mountain 25K (he causes inflammation in the joints. The am able to train at a high level but have was 12 at the time), but hates to run! orthopedists and rheumatologists tried to be super careful to eat well, sleep, Callie, now 14, runs cross country, and conservative measures to reduce the recover, and listen to my body. Hammer plays basketball and soccer. She has inflammation but were unsuccessful. been MVP of her cross country team two In two months I had gone from being a see AMANDA on page 32

1.800.336.1977 / www.hammernutrition.com / 31 ENDURANCE NEWS : The Newsletter For Endurance Athletes

AMANDA from page 31 performance. Laurel manages to make athletes at Saint Mary’s Hall (high Nutrition has been a huge part of my sure every calorie I take in is from school) where I work as a coach and PE training and recovery through all of quality food and Hammer products in teacher. this. I have used, and continue to use, order to keep me at the top of my game. Premium Insurance Caps, Phytomax, STEVE: Since you’ve personally been Mito Caps, Race Caps Supreme, and STEVE: What races do you have planned through a difficult situation/period Carlson Norwegian Salmon Oil daily to for the rest of 2008? Any specific goals in regarding injuries, what advice and keep my immune system running well. mind? suggestions would you give to an athlete Also, I love REM Caps struggling with injuries? because it helps with AMANDA: So far, I am my sleep every night! planning to run the AMANDA: I think the biggest issue for Rocky Hill 50K in me was that most of my life involves Tissue Rejuvenator April and see how I running. It’s my passion, my stress has continued to be feel. I will be training relief, and of course, my job. So, when my answer to OTC in Leadville, Colorado I was faced with the possibility of not anti-inflammatories; for a while this running again it was pretty difficult not I use 6-12/day and summer and doing to get down about it. I went through more when racing. some multi-day trips. several months of being pretty miserable Of course during I will be going back to before I found some alternatives like training and racing Nicaragua in October yoga and core training. The experience I use Hammer Gel, and Patagonia in taught me to live everyday and do what I HEED, Perpetuem, December for the Q50 love as well as explore other options. and Endurolytes. races. Right now my Recoverite is always goal is to stay healthy I also have a great support system in my a part of my post run/ and run strong. friends, family, and kids. I think that is race routine. key. When others continue to believe in you it helps you to get back up and keep STEVE: What’s your STEVE: Do you ever trying! training program look think about retiring like these days and or do you want to keep STEVE: What advice would you give to how different is it from racing for as long as someone just starting to do ultras? earlier in your career you can? and after your injury? Photo - Marcos Ferro AMANDA: Stock up on Hammer products, During peak season, AMANDA: I don’t think get a good coach, and get ready to have what’s a typical week about retiring, I know the time of your life. Ultras take a lot look like for you? I can’t keep winning forever, but I want of training time and commitment but to be out there running in races with all it is worth it. The best way is to start AMANDA: I train hard and rest hard. I of my friends as long as I can. For me, slow and work your way up to the high typically run 5-6 days per week and put going to races is more about meeting mileage races. Take one step at a time in 70-100 miles per week. I try to do this new people and seeing old friends than and enjoy the journey. It’s important to mid-day when the kids are at school, or anything else. Racing is about doing build a base of mileage and nutrition. early mornings so as not to impact our something I love in a beautiful place The usual rules for increasing mileage family time. My training now is about with amazing people. Winning has been apply to ultra training and it’s a lot like the same as it was before. I have always the result of all the passion. training for a marathon. One difference been good about listening to my body is multi day long runs. Example: Friday and taking time to recover when I need STEVE: Tell us a little about your 15, Saturday 30, Sunday 20. This is to. During peak season my short run is coaching services and web site. where is gets tough and when proper 15 miles and my long run can be upward nutrition and recovery is crucial. of 50 on a weekend. I take one day off AMANDA: I have an online coaching completely and then try to take another service for runners of all abilities and STEVE: Thanks so much for your time, day off every other week to run in the personal coaching for runners in the San Amanda; it’s very much appreciated. water. I also do strength training, yoga Antonio area. I coach athletes from all I know I speak for everyone here at and core work. over the world which is really exciting. I Hammer Nutrition in telling you what have runners doing everything from 5K’s an inspiration you are for us and how Nutrition is a huge part of my training. to Marathon De Sable to the Leadville much we admire you. My nutritionist, Laurel Tierney, 100 to the Boston Marathon. It’s great monitors everything I eat and helps to have a job that I love! My web site Congratulations on all your fantastic make sure I have everything I need to (www.amandamcintosh.com) is up but accomplishments, and continued best train and recover. When I am putting currently under construction, so athletes wishes to you for a successful 2008 and in the high miles it is a struggle to interested in my coaching services can beyond! get enough calories and make sure I contact me at coachamanda@earthlink. am eating the right foods for optimum net. I also coach runners and young

32 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

Hermosa Tours Enjoy incredible scenery and awesome rides with Hit the dirt, white glove style Hermosa Tours Brian Frank

As we ease out of winter and the earth Durango and southwest Colorado, Zion customer service, and luxurious touches around us begins to thaw, if you are like and southwest Utah, and the Angeles like massage and healthy gourmet us here in Montana, your thoughts are and Cleveland National Forests in meals, to create mountain biking fantasy probably turning toward fairer weather Southern California. Hammer loyalists vacations. Our small group size and and your upcoming season. Your for more than eight years, the pair have high staff ratio (6 to 12 clients with calendar is out and you are plotting the an impressive endurance a minimum of 3 guides) training blocks, long rides, and races background including allows us to custom tailor that will delineate your spring, summer, racing The Leadville the trip to your exact needs and fall. Let me take a moment to 100, Vision Quest, on a daily basis. From the encourage you to slot something new and the Great Divide moment you step off your into this year’s annual plan: a dedicated Race. Their philosophy plane, every detail is taken cycling camp or vacation. Over the as entrepreneurs is care of. You have nothing past 12 to 24 months, through my the same as their to do but focus on riding and own experience, and those of literally approach to endurance relaxing.” hundreds of Hammer Nutrition clients, I cycling; they pursue Nate Whitman have become increasingly convinced that their passion with Just as I did when I this immersive experience is one of the uncompromising launched Hammer best ways to break through your normal attention to detail. Nutrition more than 20 routine, learn new skills and training years ago, the two had a techniques, and re-invigorate your The two saw a void in vision and have gone after it passion for your sport. the market that they full speed ahead. We think believe needed to be they’re on to something Hermosa Tours filled. “We loved the here. So much so that we idea of using expert have signed on as a partner. Have you ever dreamed of a fantasy local guides to access All Hermosa Tours events cycling vacation that would allow you the best trails in a Matt McFee will feature Hammer to ride the world’s best trails, push given region. But the Nutrition endurance fuels your riding to the next level, and still existing companies in and recovery products, as return home at the end of it all, relaxed, this space focus almost exclusively on well as Globus E-Stim units. And we are refreshed, and rejuvenated, as if you’d camping-based, point-to-point style busily planning our first ever Hammer spent a week poolside at a tropical touring” explains McFee. “They do a Singletrack Camp for later in 2008, resort? Have you wanted to sample mile great job with it, but multi-day campsite which I am looking forward to attending after mile of ribbon singletrack in the to campsite riding and sleeping in tents, personally. deep backcountry, and still finish the day can leave you pretty beaten down at the with a sports massage and a soak in the end of a week. More importantly, the Hermosa Tours is now booking its hot tub? Long-time Hammer Nutrition point-to-point itinerary constrains ride Durango, Zion, and SoCal tours, as well mountain bike athletes Nate Whitman selection to trails that get you from A to as custom-designed private tours and and Matt McFee shared that same vision B everyday. The absolute best stuff is training camps, on its website at www. and are now making it a reality. We are often missed.” hermosatours.net. Or call and speak pleased to support them in the launch with them directly at 1-877-ROLL- of their new venture, Hermosa Tours: Whitman adds, “We wanted to go in the MTB. Watch their website, as well as Expert Guided Cycling. complete opposite direction. We created www.hammernutrition.com, for more a model that not only brings our clients information and dates on the Hammer Operating out of the mountain biking to the best mountain biking destinations, Singletrack Camp. We at Hammer mecca of Durango, Colorado, the but also ensures that every single day of wish them much success and are proud company offers high-end small-group the trip is a true crown jewel ride. There to have played a role in their cycling mountain bike tours and camps in are no throw-away days. We combine pursuits. high-end accommodations, white glove 1.800.336.1977 / www.hammernutrition.com / 33 ENDURANCE NEWS : The Newsletter For Endurance Athletes Get paid for New! racing in our HAMMER BUCK$ clothes! Cash contingency program What it is: A cash and credit contingency program open to all age group athletes competing in eligible triathlons, mtb races, road, and running races, who use Hammer Nutrition products and wear our kit.

Eligibility: ANY Hammer Nutrition sponsored athlete, any member of our TEAM Auto- Resupply program, or any other Hammer Nutrition client wearing our kit.

Requirements: You must complete the entire race and awards ceremony wearing a 2007 or newer Hammer Nutrition cycling, triathlon, or running kit and should be using Hammer Nutrition fuels and supplements in training and on race day. Win or podium in your age group or overall, send us a high resolution digital photo of you on the podium and you’ll get PAID in cash or Hammer products.

Eligible Events*: ALL U.S. Ironman™ triathlons USA Triathlon National Championships USA Cycling National Championships Select 100-Mile trail running events Race Across Oregon Badwater Ultramarathon Furnace Creek 508 Race Across America Select 100 Mile MTB events Select 24-Hour MTB events

This is just a partial listing of eligible events. Complete list, prize payout listing, and more details can be found on our website. If an event is not listed on the website, it is not eligible.

Pay out as follows*: 1st place = $1,000 in cash or $1,500 in Hammer credit 2nd place = $500 in cash or $750 in Hammer credit 3rd place = $250 in cash or $375 in Hammer credit 4th place = $150 in cash or $225 in Hammer credit 5th place = $100 in cash or $150 in Hammer credit

Local junior rider, Marshall Opel, powers through the time trial at Go to www.hammernutrition.com/buck$ the USA Cycling Junior Nationals for complete listing of events, prize payouts, in Seven Springs, Pennsylvania. Marshall would finish 28th in and more details. the time trial and 3rd in the road race. Way to go Marshall! Email photo and information to [email protected] : Tina Wrona *Void where prohibited. No double payments for age group and overall finishes – you get paid for the higher of the two placings.

34 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

2-time RAAM winner Cassie Lowe takes in the scenery during the 2001 race. Photo : courtesy Cassie Lowe Steve Born

If you’re not involved in the Race six hours, and he’s looking to improve new this year, the field will include solo, Across America (RAAM) as competitor, upon that this year. 2-person, and 4-person teams, and it crewmember, official, or as part of the covers the first 1000 miles of the RAAM organization team, it may be easy to In the women’s solo division, the course finishing in Taos, NM. The 24 think “why are we talking about a race current favorite appears to be Janet Hour Challenge is a team-oriented event that takes place in mid-June now? It’s Christiansen of Poway, California, (2- and 4-person teams) that covers the only April!” But if you are involved in though she’ll be pressed by Canadian first 500 miles of the RAAM course finish RAAM in any of the aforementioned Caroline van den Bulk who competed in in Flagstaff, AZ. capacities, you’ve probably been thinking (but couldn’t finish) last year’s RAAM. about the race for many, many months Among Janet’s many accomplishments, RAAM truly is an international race prior to when it actually commences on she, along with teammate Nicole Honda, with competitors hailing from Austria, June 7th for the solo women riders, June won the two-person women’s division in Brazil, Canada, Germany, Great Britain, 8th for the solo men riders, and June last year’s RAAM, setting a new course Ireland, Italy, Luxembourg, Norway, 11th for the riders competing in the team record of 8 days, 18 hours, 57 minutes. Portugal, Switzerland, and of course, the division. Janet will be fueling with Hammer United States. Nutrition products in this year’s RAAM. Well, the same is true for us at Hammer This year’s RAAM, with a good mix Nutrition, which is why we’re writing There are also various multi-rider team of veterans and rookies, looks to about this epic race—which celebrates divisions in RAAM and there’s a healthy be one of the most competitive and its 27th year in 2008—in this issue number of the number of teams entered interesting races in many years. We of Endurance News. I’m excited to so far: at Hammer Nutrition are extremely announce that we are once again excited to be involved again this year. honored to support the race that Outside • 2-Person Team Men – 5 teams You can found out more about RAAM, Magazine referred to as “the world’s • 2-Person Team Mixed – 1 team including continual updates, at www. toughest sporting event.” • 4-Person Team Men – 15 teams raceacrossamerica.org • 4-Person Team Women – 3 teams The solo field is shaping up nicely, with • 4-Person Team Mixed – 8 teams 24 men and 2 women already signed • 8-Person Team – 11 teams up. Only one of last year’s Top 10 Become a finishers, Austria’s Gerhard Gulewicz, At nearly 3015 miles, this year’s has confirmed their entry in this year’s RAAM route is approximately 30 miles world-famous athlete! race, which would normally suggest a shorter than last year’s, and begins in wide-open race. However, Gulewicz’s Oceanside, California at the Oceanside Okay, so maybe ‘world-famous’ is a bit 3rd place finish from last year arguably Pier and finishes at the City Dock in of a stretch but we do want to include makes him the favorite for this year’s Annapolis, Maryland. Riders will pass YOU in our 2009 catalog, other printed race, with multiple RAAM finishers through 14 states across the U.S. – materials, or on our website. Round from previous years—Fabio Biasiolo California, Arizona, Utah, Colorado, New up those awesome action shots of you of Italy, David Haase of Fond du Lac, Mexico, Oklahoma, Kansas, Missouri, Wisconsin, and Rob Morlock of New Illinois, Indiana, Ohio, West Virginia, doing what you do and send them in. Milford, Connecticut—also in contention Pennsylvania, and Maryland – to reach Please put PHOTO SUBMISSION in the for victory. the finish. As you can imagine, every subject line and include the name of the type of terrain and weather condition race and any photographer information Also competing this year is Hammer will be confronted. in the body of the message. Copyright- Nutrition-fueled David Jones of free photos are preferable. Winnetka, California. Last year David Two other events are being run set a record in the solo 60+ age category, concurrently with this year’s RAAM: the finishing in 12 days, 1 hour, 15 minutes, Race Across the West and the 24 Hour Send copyright-free photos to : which broke the old record by more than Challenge. The Race Across the West is [email protected]

1.800.336.1977 / www.hammernutrition.com / 35 ENDURANCE NEWS : The Newsletter For Endurance Athletes Another surprise ending comes Jerry and Tony at the end of full circle the race and the start of their friendship Tony Schiller

It was a brutal day to race one’s first half was poured down the throat. With the my side until the ambulance arrived and marathon. The early morning air was needed fuel for the remaining 20 minutes then throughout the ordeal. And it was already hot and sticky with record highs consumed, it was time to focus on victory. his water bottle – and whatever was in moving in. None of this was lost on the it – that finally made the difference and 350 racers. They answered the call to the A disastrous 10th mile changed all that. brought me back from to life. start line with less urgency than grade No, you’re not supposed to look back, but school children being beckoned back to the fear of losing was my motivation. Most of the runners had finished and class by the bell on the first perfect day The gap was shrinking fast but still, the ice bags surrounding my body had of spring. hopefully, was enough. The next look melted by the time he came back to broke that theory. He was charging. At check on me. It was the first I’d really While I can now better appreciate the 11 miles he pulled even saying, “Nice noticed his face and to my utter dismay I wisdom of their slow saunter to the start, job. Hang with me,” and grabbed a realized the person who’d just raced me at the time I impetuously cursed them special water bottle someone had set to the brink of death was, in fact, an old for it. “Come on. You’re holding up the out for him. My attempt to snatch one man. It was revealed to me that he was, *%#* show.” Already dripping in sweat last Kool-Aid failed and left me coated shockingly, all of 42 years of age. He told from the warm-up, I was agitated by the in red sugar. He offered his bottle but I me he just no longer possessed the speed late start which just meant more time on declined not wanting to try something I had used to pull out victory. I was both a sizzling road. new in a race (never mind that Kool-Aid in disbelief at what he’d accomplished wasn’t in my routine). and embarrassed that at 19-years of age, Finally, we started and I shot out like a and being a runner on the rise, I almost caged lion being released. Leading from Running on life support, I somehow lost to the old codger. the first step and free and clear of the stayed on his side long enough to make field by the 50th, I cruised alone through it to Broadway where we saw the first This summer marks 31 years since a 5 minute opening mile and onto a spectators of the day. Thousands of that race with Jerry McNeal. I never personal record time at 5-miles with not people, several rows deep, lined the learned the secret of what was in his a single challenger in sight. It was there roadway. Unbeknownst to me, we’d just bottle but have gladly stumbled on that I took my first aid of the race – a become beneficiaries of a race course other alternatives to prevent further small Dixie cup of cherry Kool-Aid. staged to finish at the front end of the flirtings with ambulance rides. It would town’s 4th of July parade. As the police be easy to write about the race fueling About a mile later I backed off on the siren blared and people screamed for lessons of that day but I’d rather reflect pace a bit for no particular reason, just the two strangers racing side-by-side for on the impact Jerry had on my life. I a general sense that it might be a good some unknown prize, the quiet little race left Winona that day admiring him for idea. That coincided with the appearance had morphed into one with a giant stage his enthusiasm and courage to keep of a lone figure giving chase. This caused for one of the most memorable finish going deep and right then decided that little concern. All systems were fine stretches of my life. I found just enough that is what racing is all about. It hit and he was still a long ways back. And strength to keep elbow to elbow contact, me that while we only have a limited thanks to the stellar first half, so much and then with a block to go, found time to enjoy our fastest race, if we play time had been banked that a steady pace something extra to win it by 2 strides. our cards right, we have a lifetime of the rest of the way would win this thing opportunities to have our BEST race. with time to spare. In the finish chute his hands came to rest on my shoulders and I collapsed I still like to think of myself as just The plan was working. The chaser under their weight. It was he who lifted another one of the guys at races, but was gaining ground but for him it was and dragged me to shelter in the shade having just reached the milestone of 50, looking like too little too late. The lead of a giant oak tree. When my eyes it’s a given that today’s 19-year olds, was still huge at 9 miles where ice cold disappeared into my head and my body and most 20-somethings for that matter, water was poured over the head and a went limp, it was he who scampered for pretty much just see an old guy that second 4-ounce cup of red sugar water emergency help. It was he who stayed by see TONY on page 37 36 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

BRIAN from page 2 have been well received with many of stimulator) technology for nearly 10 have dropped the project. you becoming regular consumers of years, I continue to be impressed by the Hammer Balm transdermal pain the variety of situations in which it can New flavors cream. The Cool Feet product has also provide substantial benefits. If you’ve been getting rave reviews, especially been intrigued by this product, read I’m really excited about the new from those with really stinky feet. If more about it on page 48. Strawberry Recoverite and the Mild you haven’t tried it yet, ask for a free Melon HEED. Mixing the Strawberry sample on your next order. Both of these Job Posting Recoverite in vanilla soy milk tastes just products are definitely here to stay. like Strawberry Quik® and the Melon In our last issue, I took the unprecedented flavor is just different, refreshing, and Our last addition to the body care line for step of advertising a job opening for good. The additional flavors and single this year is the Soni-Pure hand sanitizer. our Sponsorship Guru. As expected, serving packets that we are introducing While I really like this product, we are we received nearly 100 responses. We for Hammer Whey, our 100% whey isolate, going to wait for your feedback before have culled through those to come up are going to be really nice in giving you deciding whether to make it a permanent with a list of about a dozen candidates. more options for this superior protein. addition or not. We did an initial run of Although I originally intended to 5,000 samples and a few hundred of the announce the new person in this issue, I Camps pump bottles to see how you like this have not been able to make enough time product. So, if you are a habitual user of to finish the process. So, thank you to I had so much fun doing the training waterless hand sanitizers, I hope you’ll try everyone who applied and I appreciate camps in Tucson this past winter. If our natural, alcohol free variation and let your patience. I’ll be announcing it here you were able to attend one of them, I’d us know what you think. Likewise, if you first when we fill the position. like to thank you for coming and tell you don’t use waterless hand sanitizers because how much I enjoyed meeting, riding, of their chemical ingredients, I hope you’ll Ok, that’s all from me for this issue. and hanging out with you. For those try ours and let us know how it works for Thank you for your support and who will be coming to our fall 2008/2009 you. You’ll find more information about encouragement. Remember, we are here camps, I’m looking forward to getting to all three of these products in the body care to help you make this your best year know you too. You can read more about article on page 16. ever. the camps, past and future, on page 24. EMS Enjoy the read! New body care products Brian Frank While I have personally been using Proprietor The new Hammer body care products e-stim, or EMS (electrical muscle

TONY from page 36 they better not lose to. That seems fair. HOT TIPS Maybe if I’m lucky, one of them might Mixing suggestions for just think, if he can do it, so can I. That’d be pretty cool. making concentrated Perpetuem for consumption As for Jerry, the collective toll of too from a flask many running miles without much cross training eventually caught up to him and “Mix a strong Perpetuem mix in a water forced his early retirement. He misses bottle, then sqeeze it into a gel flask. I racing dearly. It’s an important reminder for all of us to never take for granted, calculate the water/Perpetuem mixture so not event for a second, how much racing that I end up with about 200 cal per flask. adds to our life. Every single day pay Occassionally, I put a small amount of attention to your body. Listen when it Hammer Gel in the flask just for a change calls for rest. Find balance by adding in flavor. Yummy.” - Rebecca R. more flexibility and strength training and bringing more variety to your “What I do is mix a 200-300 calorie batch routines. You have only one vessel. Take in a large coffee mug (put the powder in, care of it. We’ll see you at the races. then add a bit of warm water) and stir it all up with a small wire whisk. Once it’s Tony Schiller is 50 – watch out young at a pourable consistency, I just pour it guys. straight from the coffee mug to the flask. It pours easily and is not messy at all. For Tony Schiller is a corporate motivational speaker, the leftover stuff in the mug, I add a tiny bit race director, and coach. In 2007, he won the men’s more warm water and mix it, then top up 45-49 title at the USA Triathlon nationals. He’ll go after the 50+ world title this June in Vancouver. the flask.” - Maryka U.

1.800.336.1977 / www.hammernutrition.com / 37 ENDURANCE NEWS : The Newsletter For Endurance Athletes Folic Acid Does supplementation create an increased risk for colon cancer? Steve Born ???

The headline of a popular medical To answer that question we need to were given either 1 mg (1,000 mcg) of e-newsletter (WebMD) dated June look at the study, or even just read folic acid or a placebo. They also took 5, 2007 reads, “Popular Folic Acid further down in the text of the news aspirin (in either low-dose or regular- Supplements Don’t Lower—But May releases to find out the whole story. A dose amounts) or a placebo. Raise—Cancer Risk, Study Shows.” A line near the bottom of the Fox story news service (FoxNews.com) release reads, “Researchers did not see any real The study results showed that the covering the same study had this similar difference in rates of colon cancer, just folic acid did not reduce the number headline, “High Doses of Folic Acid in the precancerous colon growths.” That of new polyps; in fact, there was an May Increase Colon Cancer Risk,” and wouldn’t make much of an attention- insignificant increase in the folic acid continued, grabbing headline, would it? Here’s the group. Subsequent follow-up testing essential information about folic acid and over some years showed a continued High doses of folic acid do not colon health, but first a little background increase in new polyps developed by the prevent precancerous colon polyps in on colon polyps is in order… folic acid group over the placebo group. people prone to them and may actually However, there was no increase in the increase the risk of developing the Colon polyps are not cancerous, but they actual incidence of colon cancer, at least growths, a new study finds. It’s the can develop into tumors after many partially due to the fact that colon cancer latest evidence that taking too many years. The term “precancerous” does not develops very slowly. (The researchers vitamins may be harmful. mean the polyp will become cancerous, did find an overall cancer increase in it just means that it could become the folic acid group, primarily prostate The article then lists a few studies that cancerous. Many people have polyps, cancer, in men, but this also was I won’t get distracted with now, but and most will never have colon cancer. statistically insignificant). the main point here is obvious: What Very few polyps eventually become supplement user wouldn’t be more than cancerous; however, it only takes one The data collected by the researchers a little concerned? How many would be to go bad and deal you a case of colon certainly showed that folic acid thinking, “Uh oh. Am I putting myself cancer, so it’s a good idea to find out if supplementation failed to reduce the at risk by supplementing with this B you do have them, especially if you have reoccurrence of polyps in this study vitamin?” As most of our clients know, a family history of colon cancer. Hammer population. And yes, there were Premium Insurance Caps contain folic clients will have few risk factors for colon increased polyps in the folic acid acid (400 mcg per 7-capsule packet), and polyps/cancer, which include smoking, group, and yes, polyps can be become it’s also one of the two ingredients in obesity, sedentary lifestyle, and low cancerous; that’s true enough. But the Xobaline (800 mcg per sublingual tablet). intake of fresh fruits, vegetables, and research failed to show any statistically whole grains. However, training ten or significant link between folic acid Is the headline accurate? Technically, more hours a week and eating healthy consumption and increased polyp yes, due to the word “may,” but that’s won’t change your genetics. Anyone can recurrence, and it certainly did not not the point. How many people will read have polyps, and they should be removed establish folic acid as a risk factor for that headline and think, “Folic acid is a regardless of other factors. Routine any type of cancer. risk factor for cancer!” Obviously there’s colonoscopy locates and removes polyps; no news of great interest in inconclusive this should definitely be on your agenda I’m not commenting on the validity of studies, so if a news source wants to get if you’re 50 or better. the study, but rather how the results read, it has to make some newsworthy are publicized. Headlines such as those claim, even if the headline doesn’t The study involved about 1000 men listed earlier contribute to inappropriate exactly do justice to the data. and women who previously had colon fear of supplement use. They attract polyps removed during colonoscopy. The attention where little attention is Does folic acid supplement really researchers wanted to find out if high- warranted. These headlines, at least increase the risk for developing colon dosage folic acid would prevent regrowth cancer, or is this just journalistic hype? of the polyps. In this study, participants see FOLIC ACID on page 39 38 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

FOLIC ACID from page 38 dosages (for reversal of symptoms) are: significantly lowers the risk of many forms of cancer. That’s the key take- on the emotional level, take us beyond • Depression: up to 10,000 mcg away message here: For healthy people, the data and into the realm of fear and (10 mg)/day folic acid supplementation is safe and speculation. beneficial. • Neuropathy: up to 15,000 mcg There is also the issue of how far to (15 mg)/day When you see a scary headline about extrapolate the findings. The study a supplement, read all the way to the subjects had a history of colon polyps • Restless Legs Syndrome: up to bottom of the article, or study the already at the start. The research tells 15,000 mcg (15 mg)/day original research before you toss your us that folic acid didn’t prevent regrowth bottles in the trash. Selling supplements of polyps, but it doesn’t tell us what • Elevated homocysteine: up to 5,000 is indeed our business, but we guarantee it does in people without polyps, or in mcg (5 mg)/day you that your health is our prime people who do have polyps but lead concern. We keep up with ongoing colon-healthy lifestyles. • Cervical Dysplasia: up to 5,000 mcg research, and if we ever learn that any (5 mg)/day of our components truly turns out to be If you do have a history of colon polyps a villain, we won’t use it. We don’t use or colon cancer, we at Hammer Nutrition He concludes with the precaution artificial flavors and additives for that suggest that you keep a cautionary, but “Epilepsy patients should avoid high reason. We don’t use simple sugars for not reactionary attitude about folic acid. dose due to onset of seizures. Persons that reason. We don’t use nasty stuff That means that if you want to stay on with low zinc levels should not take such as stimulants or steroids for that the ultra-safe side, avoid high-dose (1000 excessive doses of folic acid since each reason. mcg/day) folic acid supplementation. inhibits the uptake of the other.” Keep in mind that this recommendation If we find convincing, appropriately is tentative and subject to controversy There is an ongoing debate as to applied evidence that any nutrient until additional studies corroborate or whether or not high-dose folic acid formulated in any of our products reject high-dose folic acid as a risk factor supplementation during the treatment could compromise your health, we’ll for colon cancer, or any other pathology of cancer is appropriate. A large body give you appropriate use cautions or for that matter. of research, involving both humans and animals, indicates that folic acid we’ll eliminate it altogether. We’ll never compromise your health, but we Dr. Bill Misner writes, “Folic acid has supplementation improves survival, also won’t discontinue a nutrient that a clean reputation in terms of disease while this latest study suggests that high boasts a solid resume of health and association. It is completely devoid of doses of this B vitamin may proliferate performance benefits on the basis of adverse effects up to 5,000 mcg (5 mg) the growth of specific cancers. However, meager, suggestive evidence. per day. The Optimal Daily Allowance what the majority of scientists believe, (ODA) of Folic Acid (adults) is 800-2,000 based on existing research, is that mcg/day. Clinical trials therapeutic high-dose folic acid supplementation HOT TIPS More benefits from folic acid More good news about folic acid, a one published in the online version of the component in Premium Insurance Caps journal Human Reproduction, highlighted and Xobaline. A recent study published the importance of adequate folic intake in the journal Circulation, reports that for men. The results of the study showed high doses of folic acid given to test rats that men with the lowest levels of folic provided significant protection against the acid had greater rates of chromosomal damaging effects of a heart attack. While abnormalities in sperm. The men in the one researcher stated that more studies study who consumed the highest amount are needed, there is optimism that if of folic acid had a significantly lower rate human studies yield positive results, high of abnormal sperm (approximately 20% doses of folic acid may provide protection less) than those with low-to-moderate against heart attack, especially for those intakes. at high risk, while also being a potentially effective treatment for someone who is having a heart attack. Another study, this

1.800.336.1977 / www.hammernutrition.com / 39 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Columbian athlete, Angela Parra, hammers to a 5th place finish at the 2007 La Ruta de los Conquistadores in Nate’s Corner Costa Rica. La Ruta is a 4-day mountain bike race that traverses Central America from the west coast town of Jaco to the caribben beach of Playa Bonita. Nate Llerandi

Note: Per usual, week, you should still make some gains. biomechanical problems and, thus, have even though this But you need to reduce the amount a better chance of avoiding injury. “Tip of the Day” of weight work you’re doing now that information you’re increasing your intensity in your The benefits of going short are many. from longtime primary sport(s). Soon, it will be time to I’ll outline a few here. First, within sponsored reduce your weight routine to once per any given HR zone you can train faster. athlete/coach week, probably in another 4-6 weeks. At For example, you can hold a faster pace Nate Llerandi is that point, the goal is simply to maintain during an hour run at 70-78% than you 2-3+ years old, the strength gains you’ve made, not can during a 2-hour run at 70-78%. Or, we feel it’s still to build on them. Too much weight if you shorten your track workout to a quite applicable. work will break you down and keep the total of 2.5 miles of hard running instead Enjoy! muscles from recovering properly as the of 4 miles, you’ll be able to run at a rigors of the racing season pile up. faster overall pace. You will be training Changing of Focus faster, therefore, during your workouts. Now that the racing season is upon Go Short This can translate directly into faster us, the focus on your training should Regardless of the types of races you racing. Second, you recover more quickly be shifting. You either have peaked in compete in or their durations, you are from shorter workouts. Conceivably, your weekly hours or will do so soon, constantly presented with a choice - to go you could incorporate more hard days of depending on when your key races are. short or to go long in your training. Now, training into your routine by going short. realize that in the context of this post, Within the context of what is rational, Also, you will be shifting to more the terms “short” and “long” are relative. the harder you train week in and week anaerobic work and less aerobic. For example, a short/long bike ride for out, the faster you become over time. The majority of your training is still an Olympic distance athlete might be Thirdly, more of your day is freed up aerobic - 80% or more - but this should 1:30/3:00 while for an Ironman athlete for other pursuits. You do not become a be considerably less than during the those rides might be 4:00/7:00. And so slave to the grind, thus allowing yourself winter, when maybe 95% was aerobic. on. to be a more well-rounded individual. With the increase in intensity, there This alone presents benefits for your should be a leveling off or decrease in But, when given the choice of going short overall life. The more in-balance you weekly training hours (up to 20%). This or long, it is generally a smarter choice are, the more you will flourish in your decrease in hours compensates for the to go short. Yes, going long is important pursuits. Fourth, as I stated above, your increase in intensity. If you schedule within the context of your training to propensity for injuries will be greatly deliberate recovery weeks every 4th ensure you can handle the various rigors reduced. Sure, injuries can occur at any or 5th week, you can get by with more your key races will demand of you. But, hours and more hard training. If you week in, week out, going short is the key time in any activity. But the odds will be still don’t include rest weeks of reduced to prolonged progress and success. stacked in your favor by concentrating on hours (around 50 -60% of normal weeks) doing the minimum training possible to and reduced workloads (90-100% aerobic It is a common held myth that the accomplish your goals versus focusing on - below 75%), then you should think majority of sports-related injuries going long and trying to cram it all in. about it. Nothing derails great fitness occur from high-intensity training. In like overtraining. fact, most injuries occur from overuse Again, the context of “short” and “long” is syndrome... in other words, from defined by the type of racing you do. You Finally, it’s time to start cutting back going long too often. When we go long, can’t expect to train 5 hours a week and on weights. If you’ve been lifting 3 biomechanically our bodies break down set the world on fire during a marathon. days a week (hopefully not more than as we fatigue. This leads to the practice But does that mean you should train 15 that), then it’s time for 2 days. The fall of a lot of improper form, which in turn hours a week? I don’t think so. Take a and winter was the time to make gains can lead to injury. By going short, in your strength. With 2 sessions per you can avoid a lot of the improper see NATE on page 41

40 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

Determination Sean prepares for the water at the Tinsel Triathlon Sean Simonson Photo : Jack Simonson

Not too long ago we received this Marathon. His racing schedule for important. Sean exclusively uses awesome testimonial and wanted to this year includes competing in the Hammer Nutrition, specifically the share it. Congratulations on your race California International Triathlon and Perpetuem and Recoverite products. results Sean! San Diego Triathlon Challenge. His goal He uses Hammer products because the is to compete in the Paralympic Games. complex carbohydrates digest easily Sean Simonson’s life changed forever Sean’s motto is “everyday in everyway I while racing and provide him the energy during a routine training ride in April get a little better.” he needs to race and recover quickly. 2006. A rock hidden in the dirt caught his front wheel and flipped him over Sean has a the handlebars of his mountain bike, very rigorous breaking his neck and leaving him a training schedule quadriplegic. Sean was only able to that demands move his right arm, and his doctors gave exceptional him little chance for recovery. Despite nutrition. With his this grim prognosis, Sean worked injury, the quality hard in physical therapy every day for of the calories months, usually for 5-6 hours each day. he consumes Today, Sean has returned to work at the is especially Milpitas Fire Department and is racing in triathlons and marathons, proving that anything is possible.

During the last six months,

Sean took first place at Photos : Jack Simonson the Stanford Triathlon (“Treeathlon”), second place at the Tinsel Triathlon, first place at the Surf City Half Marathon, and fifth place at the California International

NATE from page 40 sacrificing performance in both training and racing. good, hard look at your training HOT TIPS schedule. Look at every workout for And, by allowing yourself to be fresher The Importance of Rest every day of the week. Is every workout day in, day out and week in, week necessary? If not, start whittling them out, you may also find that your Courtesy of an Endurance List member: away. Then look at the duration of each performance gets an important booster Rest is just as important as the intensity workout. Are you going to derive extra shot in the arm. in your training program. Step back and benefit by completing each workout for evaluate whether you are doing too much the durations you have outlined versus and remember that it’s better to be over Nate Llerandi is a former national champion possibly shortening some/all of them? If class swimmer/world class triathlete. He has been rested than over trained. the answer is “no”, then start trimming coaching since 1990 and creates programs for the fat off them. You will be surprised athletes of all sports and ability levels. You can Try Hammer Nutrition REM Caps for high quality rest at how “bare bones” you can get without contact him at [email protected] 1.800.336.1977 / www.hammernutrition.com / 41 ENDURANCE NEWS : The Newsletter For Endurance Athletes From the Archives

Bill Misner, Ph.D.

QUESTION : I’ve seen a lot of NO2 not recommended for my nutritional Thus, Krajewski W, Kucharska M, et al, supplements on the market, with lots of training table. of this 2007 study concluded, “Exposure impressive promises attached to them... to N(2)O [nitrous oxide] in healthcare is this something I should consider Research workers is associated with alterations taking? of vitamin B12 metabolic status, the In a study involving 95 operating extent of which depends on the level of ANSWER : Using a NO2 supplement is room nurses with a history of exposure exposure. popular among bodybuilders. A number to nitrous oxide and 90 unexposed of advertisements profess gains, gains, counterparts, results indicate that References Impaired vitamin B12 metabolic status in healthcare gains in lean muscle mass, recovery, and impaired vitamin B12 status is more workers occupationally exposed to nitrous oxide, increased strength. However profound prevalent among nurses occupationally Krajewski W, Kucharska M, et al, Br J Anaesth, their claims, NO2 [N(2)O] exposure exposed to nitrous oxide. Vitamin B12 2007; 99(6): 812-8. has been shown to raise homocysteine and Homocysteine (Hcy) were measured and lower vitamin B12. This is just in all participants. Subjects exposed the opposite of what the endurance to nitrous oxide showed lower vitamin athlete desires. We desire open, clean, B12 and higher Homocysteine (Hcy) homocysteine-free blood vessels, with levels than subjects without exposure to quality and quantity Red Blood Cells nitrous oxide. Additionally, the decrease Bill Misner, Ph.D. somewhat dependant upon available in vitamin B12 levels was significantly Director of substantive B12 that can contribute greater in subjects exposed to nitrous Research & Product to hematocrit in the 45-50 range. Any oxide in concentrations substantially Development form of exposure to NO2 [N(2)O] is exceeding occupational exposure limit. Emeritus Hammering in Alaska : Bernice Pierson HOT TIPS We got this ‘race report’ in after the pages Mix & match Hammer fuels were full but I wanted to include it just If enhancing or altering the flavor of any the same. Like she mentions below, she of the Hammer fuels is desired, make was able to take her Premium Insurance Caps with her and she told me she also sure you use Hammer fuels only, not strategically placed her sport top around simple sugar fuels. When simple sugars the cabin so it would be caught on film. are combined with any of the Hammer Thanks Bernice! Nutrition fuels, the osmolality of the At the end of 2007, I spent three solution is elevated beyond the point at months living in the wilds of Alaska which either carb source - simple sugars or as a participant on a television show called The Alaska Experiment. It will complex carbs - can be digested efficiently. premier on The Discovery Channel on All Hammer Nutrition fuels are compatible April 22, 2008. Luckily I was able to take with each other, which allows you to make my Hammer Nutrition vitamins with me because my diet was very limited! I countless flavor varieties, without having to really think the vitamins are what got worry about stomach issues. me through the tough months of hard work while living off the land in Alaska. Here’s the website for more info... http://dsc.discovery.com/tv/alaska/ alaska-experiment/participants.html 42 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

From Soni’s Kitchen

Sonia Frank

Healthy Tuna Salad Chicken Rice Soup Ingredients: Ingredients: Preparation: 1/2 head of lettuce, cleaned and 12 cups water Combine first 9 ingredients in large sauce pan. shredded 1 cup chopped onion Bring to a boil and simmer for 10 minutes. 8 oz. can red kidney beans, drained 1 cup chopped celery Add chicken breast and simmer covered for 6 oz. can solid white tuna in spring 1 cup chopped carrot 20 minutes. Remove breast and set aside to water, drained 2 bay leaves cool. Add rice and cook for 15 minutes. Shred 1 carrot, chopped or grated 2 cloves garlic chicken meat from bone. Add chicken meat, 1/4 cup purple onion, chopped 1 tbsp. dried basil leaves zucchini and parsley to soup. Bring to a rapid 1/2 cup fresh parsley 1 tsp. salt boil for 1 minute, then remove from heat. 1 cup cooked red potatoes, diced 1/4 tsp. fresh ground pepper Serve, adding salt and pepper to suit your 1 small tomato, sliced 1 chicken breast, halved & skinned taste. Makes about 8 servings. 2 tbsp. low-gat Italian salad 1/3 cup white rice dressing 1 1/2 cup zucchini or summer 1 hard-boiled egg, diced squash, chopped Nutritional facts per serving: Calories 78; 1/2 cup parsley Carbohydrates 9g; Fat 0.6g; Protein 8g Preparation: Start with a large bowl. Add all in- gredients, except egg, and toss well. Honey Sesame Dressing Top with egg and fresh pepper. Add Ingredients: Preparation: croutons or sunglower seeds if de- 3/4 cup seasoned rice vinegar Combine all ingredients in a container with sired. Makes 2 hearty servings. Add 1 1/2 tbsp. honey a secure lid. Shake well and refrigerate your favorite herbs for extra flavor. 1/2 cup light vegetable oil overnight. Use as a salad dressing or 1/4 cup sesame oil marinade. Makes about 16 oz. 2 cloves garlic, minced Nutritional facts per serving: 1 1/2 tsp. sesame seeds Calories 220; Carbohydrates 45g; 1 tsp. soy sauce Nutritional facts per tablespoon: Calories 65.5; Fat 4.5g; Protein 33g Juice from half a lemon, strained Carbohydrates 14g; Fat 1.7g; Protein 0g

A proper diet is critical to athletic performance! Produced by Mach 3 Multipsort, this DVD features Steve Born’s discussion on how a proper diet and fueling plan can help you achieve success in your athletic endeavors. Steve presents valuable information about all of the Hammer Nutrition fuels, in an easy to understand and apply. Plus, with the convenience of the DVD format, you can refer to it whenever you need!

“Your new DVD by Steve Born is a real winner. Order today! Very helpful and I thank you very much.” - Bob S. 1.800.336.1977 SKU PRICE www.hammernutrition.com DVEN $29.95

1.800.336.1977 / www.hammernutrition.com / 43 ENDURANCE NEWS : The Newsletter For Endurance Athletes Ten steps on the endurance path

Prescription for a long life on the long road Chris Kostman at the 1996 Iditasport 100-mile Snowshoe Race in Alaska. Photo : Laura Melton Chris Kostman

For twenty-five years, I have seen people One of the beauties of endurance That’s the fallacy of the “full-time get into endurance sports, quickly make sports is that the various events are fitness professional.” That’s also why top the jump into ultra-distance events and measured in specific and consistent endurance athletes build their seasons training, then pile on the miles and distance or time increments. This (years) around one or a few key events the finish lines, only to wind up back creates a simple, logical, and smart and vary their training in cycles of weeks on the couch, never to be seen again path for progressing through a season or months to reach their peak fitness within a few short years. That’s a long and through a career. Thus 5Ks lead when those events happen, a system sentence describing a short career as an to 10Ks and half-marathons lead to called periodization. There are many endurance athlete. Don’t let this be you! marathons. Beyond that, 50Ks lead to reasons such an approach is beneficial Whether you are fresh out of college (or 50-milers, 100Ks to 100-milers, and and productive: Each cycle brings new high school) or an empty-nester looking out there in terra incognito are the 24- challenges, and rewards, to you. Then for a new challenge, developing as an hour races and 135-mile events like the the next cycle builds upon the one before endurance athlete takes several years to Badwater Ultramarathon. In cycling, to make you better, faster, stronger, learn the path and a lifetime to master it. 50-milers lead to centuries, which lead and hopefully happier. Importantly, to double centuries, which lead into at season’s end, you can take a break Step One: Don’t Be A Burnout 24-hour and 500+ mile races. Similar physically, emotionally, and otherwise to distance progression exists in triathlon, recharge your batteries. (Just don’t get There’s no better way to get sick of adventure racing, swimming, and other fat in winter.) something than to do it too much, too endurance sports. hard, and too often, to the exclusion Step Four: Don’t Skip the Speedwork of other pursuits and activities. Yes, When I first got into long-distance endurance sports require time and cycling in the early 80s, my theory One common endurance training commitment, but they do NOT require was that one can always race twice as mistake is just “putting in the miles.” that one take on the monastic or ascetic far as one has gone before – and this The mentality is that if you put enough life. Regardless of the age at which you proved true for me over time in cycling miles in the bank in your training, you start in the sport, take your time and as well as in running, snowshoeing, and can withdraw them later as endurance, don’t hurry things. There’s no need to do triathlon. But while it can be reasonable maybe even as miraculously fast several marathons in your first year of to jump from half- to full-marathon, or endurance. But this approach is boring, running, or even in the second or third from 50 miles to 100 miles with many a waste of time, and won’t make you year. Likewise for competing in ultras, sound weeks or months of training in substantially faster. adventure races, triathlons, endurance between, running requires adaptation cycling events, and such. A few solid to the pounding of the pavement. This Simply put, you only get faster by years of 10ks, half-marathons, training requires, for most, training runs at 80% training faster! In practical terms, for with a club, and exploring what the sport or more of the intended race distance (at cycling, running, swimming, and other of running has to offer will serve you least for up to 50-mile events). Cycling endurance path sports, you need one well in the long run. The same goes for is generally less injurious than running, or two days a week focused on high other endurance sports. Building layer and requires less time to recover, so intensity speed training. Though solo upon layer of quality training, quality doubling one’s distance is a bit safer hill repeats or intervals against the clock rest, quality information-seeking, and than in running. Use the doubling rule of can be effective speed training, the best quality experience is an integral part of thumb cautiously, over time, and you’ll way to increase your speed is to swim, a healthy, fulfilling, balanced lifestyle. find ever further horizons still within bike, or run with those who are faster With that approach, you’ll be rolling your reach. than you are. For running, join a coached and running across finish lines for many track workout at least once a week. decades to come! Step Three: Think and Live Seasonally (If none are available, find some fast runners to meet weekly.) The coaching Step Two: Progress, Intelligently It is impossible to maintain maximum you’ll get on your form, posture, and Planned fitness year-round, year after year. see ENDURANCE on page 45 44 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

ENDURANCE from page 44 Step Six: No More SLOW Distance I mean that literally: when you reach other subtleties is another great bonus that awesome viewpoint, stop! Check of group workouts. Ditto for joining a In my humble opinion, “LSD” does not it out! Breathe it in! Stretch out your master’s swim workout program. For stand for “Long Slow Distance,” it stands body for a minute! Enjoy the moment! cycling, join a true “racing club” on at for “Long Steady Distance.” There is a If you’re only going to stare at the trail least one smoking fast training session difference. LSD runs, rides, and swims or road right in front of you, you might per week. (If you’re really lucky, you live will allow you to slowly, but surely, as well just run on a treadmill, ride on near a velodrome and can join a program rebuild your body from the inside out. a trainer, or swim all alone! One of the there.) Be forewarned, though: it can be You’ll increase the efficiency of your true joys of life on the endurance path humbling for a while, if not for a long cardiovascular system and get in touch is to appreciate where it leads you, after while. But you’ll get faster, and stronger, with your heartrate and breathing all, and what that view provides. for the long haul. patterns. This is particularly important in the early season, when you’re laying Step Eight: Eat Like a Champion Step Five: Chill, Would Ya’? the foundation for the year. Most importantly, don’t confuse “steady” for Food and drink choices for the endurance There’s no need to adopt Olympic Team “slow” and just put in the long miles at path won’t reveal their effectiveness training methods in order to have a an easy intensity. until you get way “out there.” Use your fulfilling life on the This is a waste long training efforts to see which fuel endurance path. of time because and hydration systems work for you, Time and again, I see the only thing rather than finding out the hard way athletes taking things accomplished on race day. Whatever you eat and WAY too seriously, physiologically by drink, it should be portable, go down downloading every running, cycling, well, provide consistent energy (no workout into their or swimming highs and lows), and keep you hydrated. computer for scrutiny, slowly is learning It should be a system that you have stepping on the scale how to run, bike, carefully honed and tested in training. every day, keeping or swim slowly. Even if drop bag delivery is provided at mammoth training In reality, only a your intended race, it won’t usually be logs, undergoing moderate amount for all the checkpoints; find out what extremely detailed of long-distance the event promoters will serve and – and extremely training is plan accordingly. I once rolled into a expensive – necessary to train checkpoint at a double century and they fitness tests, and for endurance were serving hot dogs and danishes - never missing a races (mainly to that’s it! Most likely you will need to workout under any Evan Plews test nutritional bring and carry most or all of your own circumstances. Photo : courtesy of Evan Plews programs and powders, gels, and pills. Don’t see that as Most egregiously, to see how your a hassle, though; it’s your secret weapon! most athletes do body and mind Of course, above and beyond your the same workout, or route, on the respond to long hours or big miles.) athletic fuel plan, even more important same day of the week, week after week, But while you’re putting in those long for a long life on the endurance path is a year-round. I say, “BORING!!” Where’s miles, do so at a good, steady intensity proper, mindful, healthy diet, 24/7/365. the adventure in that? How does that with occasional bursts of power over develop adaptability? Where’s the hills or while “play-racing” your friends. Step Nine: Recover, Recover, Recover challenge, the taste for the unknown? Use your heart rate monitor to see how Life on the endurance path should be low you can keep your heart rate while Give it a rest! The complimentary ideas fun, first and foremost, and should open maintaining a challenging average of “rest days” and “recovery workouts” up the world in a literally awe-inspiring speed. Just don’t waste your time going are lost on far too many athletes of every way. As long as you get in the variety slowly! kind. In training, you’re either improving and intensity of necessary training, it by pushing yourself or you’re recovering really doesn’t matter which workout you Step Seven: Don’t Dilly-Dally, but Do so that you’re ready to push yourself do on any given day. Remember, though: Smell the Roses again. Training at a mid-level intensity don’t skip training days during the week is only useful during LSD sessions. Each with the intention of making up for it on Life is short, so “Keep it steady and keep week should include one true recovery the weekends. On a consistent, regular it moving” should be the mantra while workout and one day of light activity. basis, use your sport for exploring the training or racing. Don’t dilly-dally (On a related note, a walk after dinner inner and outer universes, as a tool while refueling, tending to blisters, or is a good habit every day.) If you’re not for self-discovery, for exploring all the reading a map. Don’t bog down your recovered, your resting heart rate will be geography of your life. Bring diversity pace, cadence, or foot turnover, whether elevated and/or you’ll feel listless during - and a relaxed sense of fun - to the on the hills or flats. (“Lively legs” is the your workout. If that’s you, rest another endurance path and it will bring you reminder I use.) But, most importantly, a wide panorama of experiences AND do allow yourself the “indulgence” of greater fitness. stopping to enjoy the view along the way. see ENDURANCE on page 47 1.800.336.1977 / www.hammernutrition.com / 45 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Butterfield 200

Hammer athlete Suzy Degazon Suzy Degazon

Here I am writing a race report which then there was Brent, who kept up the meant that I had completed 167.5 miles. nearly did not happen, so I will begin cheerful banter shouting: “Hammer, I had stayed well hydrated and did not by dedicating this 200-mile event to my hammer Suzy, put down the hammer!!” want to linger too long next to the warm mother-in-law, Virginia Wiscovitch, who He certainly made me smile and very heater they had going...only 30 some passed away Friday evening. soon with a few short climbs in the mix miles to go! I set off into Trabuco Canyon and a view of the ocean I was feeling where it was pitch black and the road The alarm went off at 4:00 am and I better. At mile 39 I saw my friend was a narrow uphill climb. I was a little had been blessed with two hours sleep Tammy who has MS and is blind in spooked as it was like cycling in ink. I after spending Friday evening with my her left eye. She was also feeling the kept thinking of wild animals attacking husband Al at the hospital paying our cold and her MS was not helping her me or a crazy person stopping their car respects to his mom who had passed today, but her determination to fight her to steal my beautiful Cannondale bike away. I felt awful, it had been quite an ailment makes her a winner in my eyes and Spinergy wheels! I had 12 miles in emotionally charged evening, and I also everytime. this canyon and I would still be there if had a toothache. Al had prepared my bike a cyclist had not whizzed past me full of and I was set; I traveled to Irvine with At the beginning, every cyclist received a energy. I felt like the Energizer Bunny Bruce (an excellent ultra cyclist) and route map. I usually try to follow a group after being recharged! I immediately arrived at the La Quinta Inn at 5:15 am. of cyclists going at a good clip but I had chased after him...forget the cold and missed the chance to do so by being so darkness, this was fun. As I caught up I signed in and picked up my route sluggish in the early morning. I found I he shouted “Let’s get them!” He was sheet and my race number. I saw a lot needed to learn to read the route sheet referring to the red back-lights blinking of familiar faces as this would be my 4th alone. Thank goodness for my Polar in front of us. We began overtaking double century. I didn’t have enough CS600 giving me the miles and other cyclists on our way to the finish and soon sleep and I knew it. I had prepared helpful information. the La Quinta Inn was in sight. a six hour bottle of Perpetuem (with extra in a plastic bag) and had plenty of The organization, Planet Ultra, had My time will not go in the history books, Endurolytes. It was freezing and I had excellent aid stations. I could refuel with 14 hours and 57 minutes, my slowest to stupidly not arrived prepared so Bruce Endurolytes, plenty of water, Hammer date, but considering my lack of sleep gave me a skull cap to wear and I also Gel, and Sustained Energy. I decided and personal issues it was a decent borrowed an undershirt. This was going to stick with Perpetuem as I like the time. My friend Tammy would have to to be a long day. dreamy orange creamsicle flavor! At mile wait another day to complete her second 87 there were sandwiches and drinks double as her MS decided it would not At 6:15 am a huge crowd of ultra cyclists available and it was tempting to throw allow her to cycle beyond 62 miles. headed out of the Inn, (there was 189 in the towel and go home. I called my registered riders and 158 who finished husband and everything was okay back I would like to thank my husband for it!) it was a new route for 2008 and we home so I was good to continue. letting me do the ride; I did raise $1,400 began with what seemed like a zillion for cancer through AVON of Puerto Rico stoplights. Soon the group became The next 100 miles or so were when for completing this double century, and divided as the faster cyclists made the the real cycling began. A few nice hill Bruce for carpooling with me. green lights and the slower ones hit the climbs and fast descents certainly spiced red. things up. I managed to get lost for what I would also like to thank Hammer seemed like 30 minutes as I mis-read Nutrition, Cannondale, Spinergy Wheels, For the first 39 miles I felt miserable! the directions. Finally on the right route, Serfas Tires, Profile Design, Rudy Lack of sleep coupled with feeling guilty with daylight quickly fading, I joined a Project, Fuel Belt , Polar Monitors USA, for doing the ride, and a toothache group of cyclists who were familiar with Kool n Fit & Energizer for their help and all seemed to haunt me. My fingers the route. support. were tingling with the cold, my nose was running, my feet were numb, and The last aid station appeared, which Suzy Degazon Ultra WOman!

46 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058 The HOTTEST TIP Elevating hGH while you Pearls of sleep revisited In previous issues of Endurance News wisdom we discussed the benefits of taking whey protein prior to bed to help elevate hGH levels by as much as 400% (read the from Dr. Bill original Hot Tip below). The key for this to be successful is to take Hammer Whey in Between 1996-2008, I reviewed both Certificates of Analysis from manufacturers water only, as carbohydrates will hinder the of Hammer Nutrition products and independant lab analysis that confirmed process. Note that Hammer Whey contains manufacturer’s Certificate of Analysis. no added carbohydrates so it’s going to be somewhat bland tasting. However, the Whether the Certificates of Analysis’ or independant lab analysis’ level of detection benefits derived are anything but bland! limit was set at PPM parts per million or PPB parts per billion, all confirmed each product contained only the ingredients listed on the label plus 1-4% above the From Endurance News 54 listed amounts described on the ingredients list. No Hammer Nutrition supplement Elevating Human Growth Hormone (hGH) ever tested contained any banned substance, including FDA prohibited substances. levels is the surest way to enhance athletic performance and shorten recovery time. Bill Misner, Ph.D. This is why some athletes resort to risky AAMA Board Certified Alternative Medicine Practitioner injections. To safely raise hGH levels without Certification #38272409 risk to your endocrine system, try this - just before bed, take 1 scoop of Hammer Whey protein in 4-6 ounces of water, not ENDURANCE from page 45 juice or milk as those carbs will hinder the day; training on tired legs is a waste of cross-training to shock their bodies into process. This practice may safely raise time. Make your training time count, but pushing itself to a higher level. (So do hGH levels while you sleep by as much as also make your recovery time count. The the rest of us!) 400% compared to the usual nightly spike. point is to keep building, ever higher! That’s enough to have a noticeable effect Think of cross-training as filling in the Step Ten: Do Something Else blanks that are left by the huge volume on anabolic, muscle building/maintaining of sports-specific training done while activity in the body, and that’s a good thing. I harp on this all the time, but it’s doing your main sport. Cross-training always worth repeating: DON’T JUST will not only increase your overall DO YOUR MAIN SPORT! Spending 90% health, but also your sports-specific of your time doing the sport you know athletic ability through increased and love is called training your strengths muscular endurance and strength and and that’s no way to become a better elevated joint, muscle, and connective endurance athlete. Let’s say your main tissue health. sport is road running: your endurance path could - should, I’d say - also If you want to be running 50-milers for include yoga, Pilates, spinning classes, the next 50 years, or riding centuries the weight room, the pool, cycling, and until you’re 100, then create and follow running trails. the endurance path that will get you there. See you along the way! Frankly, I’m amazed at the number of overweight endurance athletes I see. Either the extra weight is a result of poor Chris Kostman has lived on the endurance path dietary habits (fast food for breakfast, since 1982. Besides competing in races as diverse as the Race Across America, the Triple Ironman, lunch, and/or dinner) or these athletes and the 100-mile Iditasport Snowshoe Race, he also are stuck on a plateau: no matter how organizes endurance events such as the Badwater many miles they train, or how many long Ultramarathon and Furnace Creek 508. This is his events they finish, they never really get third article for Endurance News. More info at into shape, or better shape. They need www.adventurecorps.com. to incorporate more intensity into their training and they need some serious

1.800.336.1977 / www.hammernutrition.com / 47 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Globus Pad Placement Explained Giovanni Ciriani

Pad placement is very important for the side of the muscle. For the outside as large as they can fit in a particular effective EMS training. Understanding quad, this is a couple of inches below the body area: this helps distribute current a couple of principles will help with pad groin line, on the outside part of your into the muscle and help obtain a higher positioning for any muscle. The main thigh. To understand these positions flex comfort level. The other school of thought points to keep in mind are: your muscle and use an anatomy chart . recommends a smaller pad on the belly of the muscle, to help concentrate the • Position relative to the muscle Double-Input Pads current and go deeper into the muscle. anatomy; However, the depth improvement may be • Direction between pads; It’s up to you whether to use standard marginal and it’s best to see what works • Size of pads. one-input pads, or double-input pads. for you. • Polarity in my opinion, and that of There are pros and cons on the use of several respected researchers, is not both: double-input pads are faster to Polarity important. apply, and may save you money; single input pads can be positioned more Most pad placement pictures were Position precisely on the muscle you want to created for the physiotherapist stimulate. community, which sometimes uses One pad goes on the belly of the muscle. protocols that give a stronger jolt in This is also called the active pad, and Direction one direction. However, the current the belly of the muscle coincides with generated by modern EMS devices the motor point, i.e. the point where the The imaginary line connecting the like the Globus Premium Sport and innervation arrives into the muscle. For center of one pad to the center of the Fitness is alternate and symmetrical: example, on the vastus lateralis, i.e. the other pad has to follow more or less the by definition pads become alternatively outside part of the quadriceps, the belly direction of the muscle fibers. This is, positive and negative. To convince is the bulging in your muscle, several generally speaking, the direction along yourself, pause your EMS session in the inches away from your knee. which a muscle does its pulling. If the middle of it, switch the leads, and then current closes its circuit along many resume: no difference in contraction. The other pad, called the inactive pad, innervations and fibers, the current will goes on the proximal end of the muscle. encounter less resistance in its path, and A longer version of this article can be found on This is the side of the muscle closer to you will obtain a stronger contraction. Globus Sport and Health Technologies site at www. GlobusSHT.com/home27 The ideas expressed in this article You want the pad to remain on the fleshy Size reflect the opinions of the author, and should not be part of the muscle; you don’t want this construed as prescription of medical or therapeutic pad on the tendon, it’s better to err on One school of thought advocates pads nature by Globus Sport & Health Technologies. (C) 2008 Globus Sport and Health Technologies LLC.

Real athletes, real results! “Thank you for introducing me to the e-stim device. I had been using it to get “I employed EMS while training for the New York City marathon and loved the ready for the California International Marathon. It was the best marathon I device so much, I ended up buying it. It’s done EVERYTHING that Hammer have run, thanks to my unit (and of course my Hammer Nutrition products!!). has said it would do. Every marathon training cycle that I had gone through I have run much faster marathons going back 32 years, but technically this before, I was plagued with injury at some point - not this time while using was the best ever: I kept my HR pegged at 85%, my pre-race goal, and I e-stim.” kept good form the entire race. My legs never felt so good. Today I can hardly feel the effects of the race; I even rode my bike to work! And I qualified for Dustin Holmes Boston again!” “I have absolutely loved this thing ever since I got it... best $600 I’ve ever Fred Goss spent since I’ll save a ton on PT appointments and massages!” Amy Welty

48 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

Read what athletes just like you are Globus Premium Sport TRAINING OBJECTIVES (PROGRAMS) saying about their e-stim devices. • Demo • Warm up “For the first 50,000 miles of my running career, I was able to run • Maximum Strength • Resistance Strength through every single cramp. So when my calves felt tight while • Explosive Strength jogging before a spring 2004 speed session, I stretched well and • Reactivity • Aerobic Resistance as always started the workout. During the first stride the left calf, • Active Recovery then the right, seized in excruciating pain and it was all I could do • Preparation • Jogging to walk the mile home. Racing took a back seat to this “injury” and • Fitness (Basic Training) the rest of that year and well into the next, despite all the therapy, 6 SPORTS-SPECIFIC TRAINER PROGRAMS was largely a washout as the flare-ups became routine. Finally, I skeptically bought an E-Stim machine figuring what do I have to BONUS : Personal Trainer CD! lose? As it turned out, only the golf-ball sized knots in my calves. Within 3 treatments, they were down to grape-sized, and within a SKU PRICE month were virtually gone, and with regular e-stim sessions, they’ve GBS $899.00 never returned. If you are suffering from a similarly pesky condition, especially in the calves where reduced circulation is a reality for many aging athletes, I strongly urge you to give the E-Stim a try. The Globus Premium Fitness Active Recovery program alone is worth the price.” PROGRAMS • Demo Tony Schiller • Warm up 9 time Age Group National Champion • Aerobic Resistance • Active Recovery 5 time Age Group World Champion • Preparation • Jogging • Fitness (Basic Training)

“I bought my EMS unit from Hammer Nutrition about two years Both models include : ago based solely on their recommendation and have been a very Carrying Case / 4 lead cables / Battery Charger / 4 reusable adhesive electrode pads 2”x2” / 4 reusable consistent, satisfied user ever since. Recently, I wasn’t able to do my adhesive electrode pads 2”x3.5” / User Manual normal e-stim strength and recovery sessions for several weeks. SKU PRICE GBF $599.00 Interestingly, NOT having access to my regular e-stim sessions allowed me to fully appreciate all of it’s benefits. Typically, I use Active Recovery daily and after just a few days of not being able to do it, my legs started feeling stale and heavy. I went and got a Try Globus in the comfort of couple of massages and realized just how much money I’ve saved on massages alone. Over the last 2 years I would have spent over your own home...order today! $2,000 on massages, so the Active Recovery program alone saved Use the Globus for a full 30 days for just $29.95. If me $1,350 or more! you are not totally amazed by this device, send it back for a full refund. However, since we know you’ll Since I couldn’t e-stim, I decided to start going to the gym for lower want to keep your Globus unit, we offer convenient body strength training. In addition to the extra time going back and payment plans. forth and the expense, I started to notice joint pain. I realize now that when using e-stim, I get much stronger muscular contractions, yet 1.800.336.1977 - www.hammernutrition.com/globus don’t expose my joints to injury. Again, amazing. Convenient Payment Options Save up to $78! If you choose to purchase the unit Pay the full purchase price (no 30-day These past couple of months have proven the huge impact this after 30 days, select one of the trial) and receive FREE electrode pads. product has had on getting me closer to my goals and feeling more payment methods below : recovered on a daily basis. In combination with intelligent sport Fitness - $599 specific training, good diet, and nutritional supplementation, I think Easy Payment Plan 3 FREE sets (up to a $39.00 value) 3 Easy payments of $199 / Fitness Sport - $899 EMS is essential equipment.” 4 Easy payments of $224 / Sport 6 FREE sets (up to a $78.00 value)

Steve Kaplan Pay-In-Full & Save $29.95! Free 3-day shipping on all units. Pay the full amount after your 30-day trial and we’ll deduct the $29.95 you paid initially from the final price. Get the Globus advantage today! $569 / Fitness • $869 / Sport

1.800.336.1977 / www.hammernutrition.com / 49 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Beyond Iron Distance

Shane Eversfield

As we begin to experience a level of Double Iron consists of 12 out-and-back a life? What’s the real secret behind mastery at a particular triathlon race swim laps, followed by 45 out-and-back training for longer distances? distance, we have two choices to further bike laps and 26 out-and-back run laps. challenge ourselves within the world of The Triple Iron, which starts 24 hours Well? Are you ready to venture further swim-bike-run: We can go faster. Or, earlier than the Double, consists of 18 into the intriguing landscape of physical we can go farther. Ironman has long swim, 67.5 bike, and 39 run laps over and mental endurance? been revered as the pinnacle distance of the same course. You might think such our sport. Once an athlete finishes an a short course for such long races would How? In my limited experience, Ironman, the only option is to go faster, make a multi-day race monotonous. once the muscular, metabolic, and yes? However, the Lake Anna course is quite neurological systems are adapted to iron- beautiful, on quiet roads in a state park. distances, it is possible to sustain aerobic Many Iron triathletes are just The short out-and-back repetitions exercise for much longer duration, discovering that there are indeed races allow each athlete to return to the race without an increase in training volume, longer than 140.6 miles. In 2007, Ian center every 20-60 minutes, with access if three criteria are met: 1) I have a Adamson offered the 2nd annual 24 to his/her “pit area” for food, clothing, simple nutrition protocol for continuous Hours of Triathlon in Denver over Labor equipment changes, and crew support. fueling. 2) I remain patient and calm Day weekend. Steve Kirby produced This frequent “check-in” offers a sense of enough to regulate a sustainable pace the annual Virginia Double and Triple security, as the athlete endures such a appropriate for the duration. 3) I Iron triathlons [Steve’s Note: These are daunting task. Unlike most conventional focus relentlessly on executing each Hammer Nutrition sponsored events] races on longer courses, ultra-triathlons and every stroke and stride efficiently, in Lake Anna, Virginia over Columbus allow pacers to accompany athletes. economically, and gracefully. In reverse Day weekend. (The Double began in The short laps make it easy for spouses order, let’s consider each of these Alabama in 1985, moved to Lake Anna and other crew members to take turns criteria. in 1997, and was joined by the Triple in accompanying their athletes. 1998.) Jane Bockus directed the 23rd Focus: The big secret behind training Hawaii Ultraman World Championship Over multiple laps, the athlete gains and racing longer distances without over Thanksgiving weekend. And, if intimate familiarity with the course, devoting every waking moment to none of these events are long enough honing a perfect strategy for the greatest training is very simple, yet very subtle. to get you warmed up, you can try your efficiency and economy. The age-old There is a shift in emphasis from hand (and your arms and legs) at a expression, “Practice makes perfect” sheer volume of physical training to deca-iron. (Yup, that’s 10 times iron- really holds true for such courses, where mindfulness training. In Buddhism, distance.) Two formats have been used triple-iron athletes typically spend 20-30 mindfulness is the first of seven factors for deca’s: 1) Swim 24 miles, bike 1120 hours just to cover the 336 miles of the for enlightenment. Jack Kornfield miles, and run 262 miles. 2) Do one bike leg. Short lap lengths also mean describes it very simply in “Seeking the iron-distance race each day for 10 days the athlete has an accurate, continuous Heart of Wisdom” as “a clear awareness consecutively. The Deca Iron World measure of progress. of what is happening each moment”. Championship was held in Mexico City For endurance athletes, this translates in November 2007, using the second Why? Why would anyone want to to a capacity to remain present and format. (For more information, see the do an endurance event longer than an focused in the “here and now,” in order to sidebar “Ultra-Triathlon Race Formats”). Ironman? What new discoveries or swim, bike, and run with biomechanical experiences are there beyond iron? What efficiency and economy even under Welcome to the “squirrel cage”! With about the time commitment? If you max duress, for the duration of the workout or the exception of Ultraman, most ultra- your weekly training at 20 hours for the race. Mindfulness is the foundation triathlons are “squirrel cage races”. Iron-distance, do you max at 40 hours for every quality workout, regardless of They consist of multiple swim, bike, and a week for a double-iron, or 60 hours duration. It includes our concentration run laps, over a short, gently rolling or for a triple? How can you train most flat course. For instance, the Virginia effectively for ultra-tri’s and still have see IRON DISTANCE on page 51

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IRON DISTANCE from page 50 illustration for using mindfulness to strength. Overall, I maintained a survive an ultra triathlon, let’s consider harmonious and symbiotic relationship and kinetic awareness. cycling. When I began the 224-mile with my bike, maintaining correct bike leg of the 2007 Virginia Double, I biomechanics and constantly exercising With mindfulness, we swim, bike, and had never in my life biked more than my “vocabulary” of riding positions. run more intelligently. An intelligent, 171 miles in a single ride, and that was mindful approach is evermore crucial as at Ultraman, 11 months prior. In the The most difficult element of the bike the distance increases. Each moment of preceding 2 months, since Ironman segment was navigating the stretch of training and racing becomes an intense Lake Placid, I had not ridden longer road closest to the transition area after investigation of efficiency, economy, than 3 hours continuously. I had to nightfall, as we were sharing this section grace, and harmony. Go faster and approach the Double Iron bike ride with runners. I constantly reminded farther with less effort and energy. with more efficiency and economy than myself that these runners were doing Recover faster and minimize incurrence ever before. Do or die, this would be a the Triple, and were enduring their of injury. These are primary intentions relentless pursuit of perfect technique. second night without sleep. Many were that all endurance athletes share, from (Nothing like high stakes to perk up the in a state of trance that deserved a wide sprint to ultra. concentration). berth. Each cyclist and runner had a headlight/lamp. Depth perception was Mindfulness is simple, and it’s My focal points included joint alignment difficult, so I exercised patience and profoundly powerful in all aspects of (of the hip, knee, ankle, and foot) caution, keeping the speed conservative life. Yet, it is also intangible and hard and pelvic orientation for correct throughout this section of the course. to measure, so an athletic pursuit of biomechanics. I also focused on keeping mindfulness can be illusive. It’s not my shoulders low and relaxed, tucking Patient Pacing: A second precious something we can buy in a bottle and my chin, lengthening the back of my virtue for endeavors of this length is drink. However, as the hours and the neck and leading with the crown of my patience. It allows the ultra-athlete miles add up over a long training session head. I continually kept this focus in to remain in the present moment, or an ultra race, the logical mind begins both aero and upright positions. I was without any mental “squirming” that to soften and melt down. Unencumbered very concerned with saddle discomfort can cause disassociation. Patience is by that incessant internal commentary, during the 15-hour ride and knew that most essential in determining a pacing it gets easier to enter the zone of clear the best way to avoid it was through strategy that is gentle enough to prevent awareness, to find the flow. diligent saddle positioning that injuries, yet focused enough to cover minimized side-to-side movement and the distance in the allotted time. With The most important guideline for the chaffing it causes. (I had brought patience, the athlete is less anxious to combining mindfulness and endurance an ISM saddle on a separate seatpost, “hurry up and get this thing over with!” training is to approach each session with in case I felt the need to change saddles. (Maybe this is why the majority of ultra- all the diligence and awareness you can However, I stayed with my Fizik Arione triathletes are in their 40’s and 50’s). In muster – as if this will be the last time Tri saddle for the duration). I opted for my experience, I use a combination of you will ever swim, bike, or run. Absorb tri shorts with minimal padding and mindfulness and patience to gradually every moment and every detail of your minimal bulk, over bike shorts, for the and gracefully click off the laps. For movement. There is no limit to your entire ride. setting the pace on both bike and run, I capacity for diligence and awareness, focus on minimizing the perceived strain no limit to your capacity to execute each I also focused on maintaining a cadence and impact to my hip, knee, and ankle stroke and stride perfectly. of 80-95 rpm throughout the ride, joints, as well as my feet. I really enjoy mindful to shift gears accordingly. After the gentleness of this pacing strategy Technique – A Relentless the first 5 laps or so, I had determined and I’m happy to sustain it for many Pursuit: Swimming is the discipline the best gear selection, cadence, and hours. that really shows us the precedence positioning strategy for every part of of perfect technique over desperate the short course. I rarely rode out of Simple Nutrition: For the Double, exertion. Great swimmers seem to the saddle except to stretch as I coasted slide through the water without much downhill, opting to conserve my leg see IRON DISTANCE on page 52 movement or effort. However, as an HOT TIPS Premium Insurance Caps Dosing for Children Dr. Bill Misner suggests a dosage of one Premium Insurance Caps capsule per 22-25 lbs body weight/day. He also suggests that “This calculated dose should be divided and taken with meals for best results.”

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IRON DISTANCE from page 51 and grace – in the water, on the bike, combined core strength and stretching I used the same nutrition strategy and on the run. workout (including physio-ball work) I’ve used in the past for ultra races: I three days post-IM, and resistance refrained from eating anything on race We train three physiological systems – strength training 10 days later. For morning until 5 or 10 minutes before muscular, metabolic, and neurological. speed work, I raced High Peaks Cyclery’s I began. I consumed one Hammer Gel It is the neurological that responds and weekly Monday Night Mini-Tri (sprint before the start. For the remainder improves the most, and the muscular distance), beginning eight days after. of the race, I consumed 2 to 2.5 scoops that responds the least. However, don’t of Hammer Perpetuem per hour (even discount strength training. Functional My immediate race-focus after IM during the 4.8-mile swim), along strength conditioning focuses on training was the USMS National 2-Mile Cable with water and Hammer Endurolytes the neuro system to recruit more muscle Swim Championship three weeks appropriate for the climate conditions. fibers for a given movement. Improved later. Consequently, most of my high Hammer Nutrition supplied HEED recruitment means greater endurance intensity workouts (with the exception and Endurolytes that were available capacity with less mileage. Multi-planar of the weekly sprint tri’s) were limited at the transition area and the run exercises that cause you to stabilize to swimming. Three days before the turnaround. On the second day, as joints and maintain balance, will USMS race, I did an endurance bike- the weather got hot on the run, I opted train your neuro-based proprioception run “volley” in preparation for 24 Hours for Heed over Perpetuem. This simple – your balance and coordination. of Triathlon (24 HOT). The volley strategy works very well for me – no Proprioception is a key element for that consisted of 90 minutes biking/30 run/90 fiber to process, a steady and even flow relentless pursuit of perfect technique. bike/30 run/90 bike/30 run/90 bike. This of complex carbohydrates with some soy Finally, the pelvic core provides a stable format closely resembled the strategy I protein, and electrolytes. It is a protocol center for all efficient movements – would use for 24 HOT. A few days after simple enough for any crew member to swim, bike, or run. Don’t skimp on the USMS race, I did a similar swim-run anticipate and follow. functional core strength. “volley”. While these were long sessions, the volley format kept my running legs I feel that the perceived need for As mentioned above, once you can fresh and recovery times short. complicated nutrition strategies, with maintain a training volume for iron- a wide diversity of foods, is more a distance, it may not be necessary to I soloed 24 Hours of Triathlon 1-2 psychological crutch than a physiological increase that for ultra tri’s. Rather, September – five weeks after IM, and requirement. It is a result of mental use progressively longer races every two weeks after USMS. For this race, “squirming” – the desire to disassociate 5-8 weeks with adequate recovery in I alternated between multiple 1-mile and to seek out comfort. The between to build up your metabolic and swim laps and a single 2.8-mile run consequence is often digestive distress (more importantly) mental stamina. lap throughout the day. Although the and erratic energy levels. Keep in mind Alternatively, an epic workout 3-4 weeks temperature peaked at 90 degrees, I was that stored fat is the primary source of prior to an ultra is effective. Instead back in the water after each 30-minute fuel for aerobic activity. If the athlete of chaining yourself to the bike for 14 run to cool off. At night, I alternated provides an adequate and steady flow of hours, be creative! I have used two between multiple 9.4-mile bike laps carbohydrate (necessary for converting creative approaches with success. One is and a single run lap. (I never ran more that stored fat to fuel), as well as a “volley” workout, alternating between than one run lap at a time throughout electrolytes and water, the body enjoys two disciplines throughout the day. The the race). This strategy of short run a continuous level of energy without any second alternative works well here in the repetitions allowed for greater recovery gastric complications. The ultra-distance mountains surrounding Lake Placid: I go and minimized injury potential, even quest is demanding enough; keep the for an epic hike with lots of ascents and though my total run distance was 42 nutrition simple. descents. (These approaches are detailed miles. In 24 hours, I completed 15 in the “Case Study” below.) triathlons, with one additional swim. Basic Ultra Training Guidelines: Finally, don’t let up on the speed work. I resumed swimming, biking, core Novice athletes initially realize their Obviously, you won’t be doing much strength, and stretching as soon as I greatest advances in endurance as they sprinting on the bike or run of an ultra- returned to Lake Placid. I refrained improve metabolic efficiency, training triathlon. However, speed work helps from running due to a minor injury the body to burn fat and to conserve to train your muscle fiber recruitment to my left knee from the 24 HOT. A glycogen at higher levels of intensity and for greater endurance and is essential week after 24 Hours, I signed up for the for longer durations. As the metabolic in that relentless pursuit of perfect Virginia Double and I went on a 4-hour system adapts, the advances will level technique. fast-hike with friends to the summit of off, with occasional peaks through Giant Mountain, here in the Adirondack well-planned periodization. However, Park. My legs were very sore for 3 days given consistent training and a diligent Case Study: For an illustration of the after the climb, so I ran only twice in mindful approach, we can continue to information discussed above, here’s a that week, 20 minutes each time. improve technique indefinitely as we quick 2.5-month overview of my training age. Focus on technique during every and racing leading up to the Virginia The very next weekend, 5 of us workout, whether it is a recovery session Double, 6-7 October. I followed Ironman completed a 13.5-hour fast-hike, or a high-intensity interval session. Lake Placid, 23 July, with active Relentlessly pursue economy, efficiency, recovery for the first week – easy swim and bike sessions. I also resumed my see IRON DISTANCE on page 53

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IRON DISTANCE from page 52 my endurance athletic training is to over 90 degrees, while I was reduced disengage from the fear I associate with to a staggering walk. Still smiling and summiting nine of the Adirondack High uncertainty and doubt, especially as I breathing deeply, he gracefully finished Peaks, with over 10,200 feet of elevation, approach a new endurance challenge. the 78.6-mile run to complete yet covering over 25 miles. (All five of us This ability to disengage from the fear another triple-iron with more than an had completed Ironman Lake Placid, and and befriend the uncertainty as an “elixir hour to spare. A month later he would all of us agreed this hike left our legs far of life” is helpful when we approach any begin the Deca World Championship in more trashed). This served as my peak new and unfamiliar experience in life. Mexico City. training event for the Virginia Double, Endurance training and racing provides three weeks away. a great arena for honing this life-skill. Vicenzo Catalano of Italy also completed Continue to venture forth and explore the triple. He holds the record for the I resumed biking and swimming the next unfamiliar territory as an athlete and most iron-distance tri’s completed in day, but did not run for four days – and you will continue to hone this skill. I one year – 40. (Of course, most were then, just 20 minutes. A week after am very grateful for the health, wealth, accumulated during multiple iron the epic hike, I ran 10 miles. It felt like and the family, community and cultural events). 20. This was only my fourth run since support that enable me to do this. the 24 Hours, (the first one longer than Finally, Guy Rossi of France, age 56, 30 minutes), and my longest run before In conclusion, the most important holds the world’s record for the most the Double. As mentioned above, my preparation for the Double was to arrive ultra-tri total mileage. He’s done 9 longest bike was three hours. With the at the starting line in a calm state, with singles, a 24-hour (that included 8h exception of our epic hike, my weekly humility, gratitude, keen awareness, and swim, 8h bike, 8h run), 37 doubles, 27 volume between these two long races was lots of patience. triples, 1 quadruple, 2 quintuples and 8 moderately low, peaking at a weekly total deca’s. These accomplishments include of 13:45. Regardless, I maintained my What is possible? One of the greatest 14 podium finishes. Kinda makes an relentless pursuit of economy, efficiency, psychological supports for me as I annual Ironman look like a stroll in the and grace in every workout. In addition, “raced” the Double, was sharing the park, huh? twice a week I did my yoga-Pilates core experience with those who began 24 strength and managed a few multi- hours earlier, racing the Triple. Their Shane Eversfield (a.k.a. “Zenman”) is author planar weight lifting sessions as well. daunting endeavor made my quest look of “Zendurance, A Spiritual Fitness Guide for Endurance Athletes” as well as founder and head much smaller and more attainable. Psychologically, it would have been coach of Zendurance Cycling Technique. Please visit Most noteworthy was Arthur Puckrin, his website www.zendurance.net for a complete bio, easy for me to feel anxious about my a 69-year old judge from the UK who more info on the book and the tech program, as well low training volume as I prepared took up triathlon at age 50. Wearing as countless essays and blogs. for the Double, especially running his sandals, Arthur was still able to run volume. However, a key component of on Sunday, when the temperature went

ULTRA-TRIATHLON RACE FORMATS format to gain popularity. In 2007, 24HOT was held in Cherry Creek State Park on a 0.25 mile swim, 9.4-mile bike, and 2.8-mile run course, just Ultraman: Held annually in both Canada and Hawaii, this is a 3-day outside of Denver. The event is open to solo athletes and teams. After stage race. The format and distances for this race developed as a way the initial swim, bike, and run, athletes may complete legs of the triathlon for athletes to circle the entire Big Island, beginning at the pier in Kailua in any order and combination. However, at the conclusion, placement is (which also serves as the start of Hawaii Ironman) and ending just a mile figured by the number of complete triathlons; an excess of bike laps won’t away. The first day includes a 6.2-mile point-to-point swim to Keauhou, count. Swimming is allowed during daylight hours only. In 2008, the followed by a 90-mile bike that finishes atop 4,000’ Kilauea, just a few distances for each leg will be standardized to one-tenth of iron distance miles from the active volcanic cauldera. Day 2 consists of a 171.4-mile (0.24-mile swim, 11.2-mile bike, 2.62-mile run). This “go-as-far-as-you- bike through countless climatic zones and ecosystems, culminating with a can” format eliminates the distance requirement, meaning that every fast descent into Hawi from the 5,000 crest of the Kohala mountains. On participant is a finisher. It’s a great way to break into the ultra-tri arena. Day 3, athletes complete the circle back to Kailua with a double marathon along the same infamous coastal desert highway as the Hawaii Ironman Multiple Iron: These classic “squirrel cage” races have been put on bike course. (Canada Ultraman consists of the same distances.) The internationally for over 2 decades, including double, triple, quadruple, entire 320-mile course of both venues is open, with no traffic controls, quintuple, deca., and even 15 times iron distance. In Europe, these races and each athlete is required to have a support crew. Topography, wind, are usually held in well-lit urban areas on flat roads closed to traffic. temperature, and road conditions are highly variable. Athletes must Course lengths vary by location, however, all of these races consist of complete each day’s stage within 12 hours. Logistics constitute a crucial multiple laps of a short course. In the US, Huntsville, Alabama was host element of this race. to the Double 1985-96, before the race moved to Virginia in 1997. The Triple was added in 1998. (For more info: www.usaultratri.com, www. 24 Hours of Triathlon: With a 2-year history, look for this Le Mans style iutasport.com.)

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MaximizingMaximizing EconomyEconomy AnAn essentialessential parameterparameter forfor triathlontriathlon successsuccess

Al Lyman, CSCS

Spring has sprung in the northern oxygen cost to move at a certain speed beings tend to improve efficiency hemisphere and with it, the time of year or generate a certain power output.” the most at speeds which they most when many dedicated triathletes start Think of it this way: If your movement frequently practice. It makes sense to to really get serious about their training. skills are not as efficient, more energy spend as much time as possible during Whether you are extending the length is required for you to perform and training at the speed at which you intend of your long ride or run in preparation move at a certain speed or intensity. to race, so that efficiency at that speed for a mid-season half or full Ironman, or Conversely, the more economical you will be optimized. The law of specificity beginning to integrate some track work are, the less oxygen and fuel is required applies! into your running program to maximize to perform at that intensity. If you are your running speed off the bike for an like most athletes, your goal is to go Cycling upcoming sprint or Olympic distance as fast as you can during your event, event, chances are that whatever the and most importantly, finish strong! Improving your cycling efficiency even composition of your workouts, the focus To do that, you’re going to have to dole a little not only impacts how fast you of your training is aimed at jumpstarting out your energy carefully, conserving can ride, it also could potentially have your endurance and power by improving precious glycogen and burning FFAs a dramatic impact on how well you two of the three most widely discussed predominantly as a fuel source. Every can run later on. That is, every bit of factors for endurance performance: single thing you can do in training to energy saved on the bike will be realized, create more efficient movement patterns perhaps hours later, when you are on the 1. Maximal aerobic capacity (V02 max) should result in less energy burned, run and hanging on for dear life trying 2. The so-called lactate threshold (LT) allowing you to go longer, faster, and to keep the wheels from falling off. With finish strong. that in mind, when discussing cycling Building a loftier LT (a.k.a. Functional efficiency, the two areas that deserve the Threshold, Anaerobic Threshold, or Merging science, practical experience, most attention here are: OBLA) and maximizing aerobic capacity and common sense is a good thing if you want to go faster. 1. Optimal cadence After all, LT is often thought of as So much has been written in the 2. Aero-positioning being the most important predictor of scientific literature about economy for performance for endurance athletes. our sports, that when I began to do Cadence: Few topics have been more However, if you are going to run, ride, my own research as well as speak to a widely discussed and debated in or swim to your potential this season, variety of experts and other coaches on cycling forums and coaching circles you must also have superior economy the topic, I was overwhelmed with not than cadence. The question we all have and efficiency in all of your sport specific only a huge amount of data, but also a is: what is the most economical and movements. Being more efficient is wide variety of opinions! effective way to pedal? Is it different for critical for your overall finish and “regular” road biking vs. triathlon, where performance, and might be the most My goal with this article is to summarize we are required to run after riding? overlooked aspect of your “fitness” and merge some of the latest science, during daily training, especially as my own experience, and common sense Despite what many of us have thought, “race preparation” in-season training together, to give you some practical tips the research to date has been consistent commences. To put it bluntly: if you that you can apply in your next training in showing that a “relatively lower only focus your training on producing session and beyond. If you apply some cadence is more efficient than a higher more power without looking at ways to of these tips and practice your sport cadence. However, the most efficient use less energy while you produce that smartly with a heightened awareness, cadence changes with power output.” power, then you are missing out on what patience, and persistence, you should could be the key to your strongest finish see your speed and power increase at the and fastest result. same or lower effort. Specifically, as power output increases, the most efficient cadence also increases, Economy as it relates to endurance Keep in mind as you read this article exercise is generally defined as “the that in nearly every instance, human see ECONOMY on page 56

54 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058 ‘07 Inside Tri All-Americans Hammer athletes rock! Steve Born

The January/February edition of Inside * Kristin Villopoto – N. Carolina Triathlon - Men Triathlon (Vol 23/Issue 1) included their 50-54 Cheryl Hart – Kentucky choices for All-American in duathlon and Heather Leach – Washington 20-24 Nicholas Dason – New York triathlon. According to the magazine, 60-64 Ellouise Morse – Washington Brian Monaghan – Florida “Triathlete selections are based on 2007 Virginia Poyner – Florida 40-44 Brian Bich – Minnesota performances at the USA Triathlon 75-79 * Margie Stahl – Maryland Olympic-distance national championship, Stephan Schwarze – Texas International Triathlon Union Olympic- 45-49 Rob Chance – Oklahoma distance world championship and Duathlon - Men Patrick High – Florida Ford Ironman world championship. Steve Pyle – Connecticut Duathlete selections are based on 2007 25-29 *Aaron Wahls – Illinois * Tony Schiller – Minnesota performances at the USAT short-course 35-39 Richard Bailey – North Carolina 55-59 * Jim Bruskewitz – Wisconsin national championship and ITU short- Casey Williams – Pennsylvania 65-69 Richard Clark – Georgia course world championship” 40-44 Brian Stern – Ohio 70-74 Jon Adamson – Georgia 45-49 Bruce Geise – Florida 80-84 Charley French – Idaho We’d like to recognize Hammer Nutrition 55-59 Jean-Pierre Bacle – Virginia athletes who made this prestigious list. 65-69 * Ron Lemerich – Ohio CONGRATULATIONS! (If you were on Warren Taylor – Pennsylvania the Inside Triathlon list but we somehow 70-74 Leonard Taylor – Pennsylvania forgot to mention you, please let us know and we’ll recognize you in the next issue of EN!) Triathlon - Women

Note: An asterisk (*) before a name 20-24 April Gellatly – Georgia signifies Inside Triathlon’s choice as the Canielle Keho – Colorado best in each age group. 45-49 Pippa Michaels – New Jersey 50-54 * Laura Sophiea – Michigan Duathlon - Women 60-64 Patricia Kimper – California Cindy Rach – Washington 30-34 Suzanne Huelster – New Jersey 65-69 Sharon Blount – Georgia 35-39 Laura Wiley – Oregon 75-79 Molly Hayes – Montana 45-49 Sheila Power – Wisconsin HOT TIPS REM Caps’ melatonin component - not just for sleep enhancement! In addition to its well-known benefits as a Melatonin is also considered an anti-aging sleep aid, melatonin - one of the primary nutrient, primarily via its ability to inhibit components in REM Caps - has numerous age-induced decline in glutathione. other benefits, its primary one being one of the most potent antioxidants known. As one So even if you don’t suffer from sleep- well-known nutritional scientist states, related problems, taking a capsule of REM “Besides directly detoxifying a variety Caps prior to bed may provide numerous of highly reactive molecules, melatonin general health benefits. also stimulates antioxidative enzymes.”

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ECONOMY from page 54 that cadence during your “event specific” in improving cycling efficiency is to get to a point. When I say “relatively” lower, training rides. an aero-helmet, followed by aero wheels I’m referring to +/- 70 rpms, compared to and then an aero frame. 80, 90, and even 100. Positioning: The other topic of great importance for triathletes when 5. Todd feels that while an aero frame What many of us have learned from considering how efficient they are is is not necessarily a huge time saver, our own riding experience is that if aerodynamics and positioning. In a aero frames are now comparatively we just ride and don’t worry too much triathlon, aerodynamic drag sucks up priced to conventional frames. If you about how fast we’re pedaling, our legs most of your power and most of that is are considering a purchase, why not will tend to find the cadence that they from the rider, so get something that prefer and that cadence often ends up making your body might make you a being the most efficient for us. Think more “slippery” when little faster (aero of it as the evolutionary process often you are sitting on tubes) vs. a round referred to as “branching and pruning,” the bike will provide tube frame. or self-selection. For example, if you more free speed and are more of a novice rider, you are improve efficiency. Based upon likely searching out what feels natural the above, it is through training (branching) and if you While this also is important to be are more experienced, you have been a topic with widely sure you are fit by gradually zeroing in on your own optimal varying opinions, a triathlon-specific pedal stroke and naturally weeding there are some fit person – a out unnecessary muscle activation or universally accepted standard local bike wasted motions (pruning), learning to concepts: shop road fit will automatically relax the muscles you not work as well to don’t need to pedal, thereby conserving 1. Improving your help you become energy. body’s aero position more comfortable, is accomplished Scott Gasier powerful, AND Here are some tips to help you create primarily by Photo - Angela Nock slippery in an a more efficient pedal stroke and thus reducing frontal aerodynamic become a more economical cyclist: area. An optimal position. position aero-wise has the front of the 1. Train at a large variety of cadences torso horizontal. Being properly set up One last thing: while it doesn’t apply (fast, medium, and slow) as this with aero-bars is key to achieving this, specifically to the topic of cadence or variation can help elicit even greater versus a more traditional “road setup.” aerodynamics, one other factor that adaptation by challenging your According to Todd Kenyon of TTBikeFit. appears to have a relatively large impact coordination, forcing your neuromuscular com, “the rest of the bike must be set up on efficiency is your foot, or ankle-joint system to adapt and find new and better properly to accommodate this position or position. During the down stroke, your ways to be more efficient. Along the the rider will be uncomfortable, will lose feet should not be pointed down (plantar same line, include at least one ride per power, be unstable, or any combination flexed), or pointed up (dorsi-flexed), week where you take some time during thereof.” In general, most experts agree they should be neutral. The research that ride to focus on “non-preferential” that a standard road frame does not have clearly states that “a neutral position gearing and cadence. For example, if you the right geometry for this – you need a (neither dorsi or plantar flexed) may prefer to pedal at 90-100rpms, include steeper seat angle and a more slack head reduce fatigue, preserve gross efficiency, segments of 1 to 10 or 20 minutes angle to balance the rider and allow him and even maximize force.” Bottom line: straight, at 60-70rpms, and vice versa. to generate power in a low position. check your position and keep that ankle Get out of your comfort zone to become neutral to preserve energy and pedal more efficient! 2. Most experts agree: It is possible to more powerfully. be very comfortable in a very effective 2. Do multiple field tests for your LT “aero” position and uncomfortable in a Running or FTP using a variety of cadences to very NON-aero position. Despite what determine which cadence produces the you have heard, power, aerodynamics, Every triathlete knows that the key to most power output. You could potentially and comfort are not mutually exclusive, a successful race is being able to run do three: one at your chosen cadence, one and all can greatly effect how efficient strong off the bike and finish strong at a slower than preferred cadence, and you are. Keep working on this until you across the line. For example, there’s one at a faster than preferred cadence. get it right. You can be powerful, aero, no such thing as a strong swim or What worked best for you? What and comfortable! bike leg IF it is accompanied by a poor provided the greatest power for the least run. Clearly, one of the goals of every effort? 3. If you are relatively new to the sport, triathlete’s training program has to be to the biggest potential gain in speed and decrease the energy cost of running. If 3. Repetition and frequency is absolutely efficiency can be gained by going to a tri- you can do that, any speed you run will KEY for developing greater efficiency. geometry frame, aero-bars, and a proper be a lower percentage of your maximum The laws of specificity definitely apply. fit. and will be easier to establish and So, be sure that when you zero in on your sustain all the way to the finish tape. optimal cadence range, that you practice 4. The next level or “bang for your buck” see ECONOMY on page 57

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ECONOMY from page 56 which boost propulsion can be instigated worth a thousand words! without hesitation.” When we think about being more 4. Incorporate regular periods of very efficient runners, we need to consider In addition, when your foot hits the FAST running into your routine, the fact that nearly 50% of the energy ground during stance, your leg muscles regardless of your goal race distance, needed to run comes from “elastic energy need to be firm and stiff enough so to enhance the quickness and explosive return” of our muscles. To summarize that your legs don’t collapse as they forward propulsion in your stride. this important concept of “reactive” work to stabilize your body against energy reuse, each time your foot hits ground impact forces. All of the extra 5. Include some running specific strength the ground, energy is stored in the key work required to restore your body’s training into your routine, to improve muscles and tendons around the knee, equilibrium and prepare for toe-off zaps the forcefulness of contractions and ankle, feet, hips, and legs. All of these energy and hurts efficiency. increase muscle reactivity. Exercises like muscles are stretched and this stretching step-ups, lunges, one-leg squatting, and process stores energy. Your body and in Here are some tips to help you become a pawback leg- swings work great if done particular, your legs, essentially act like more efficient runner: in a progressive way and are integrated reactive “springs.” When all of these soft into a smart training routine. tissues recoil elastically during toe-off, 1. Reduce and minimize ground contact they return approximate 90% of the work time. Whether you are a mid foot or heel 6. Include some hill training in your required to stretch them. If your legs striker, you will be more efficient and training routine. In a classic study couldn’t store this energy, your heart faster if you can get your feet UP off the conducted in Sweden, hill training and leg muscles would have to work a lot ground quickly with each foot strike. was shown to improve economy by an harder just so you could run at a fraction Integrate some exercises and drills into average of 3% in 11 well-trained runners of the speed. your running routine such as hopping over a 12-week period. movements, In my opinion, the in-place Remember that some of these exercises, two most effective “accelerations,” including hill training, that do a great ways to improve your one-leg squats, job of enhancing strength and efficiency ability to run faster and bounding, carry a higher risk of injury if done too while decreasing the all of which force aggressively without adequate recovery, energy cost of that your legs to act especially if you have very little history speed is to improve like coil springs, of explosive types of training. To be able your running-specific compressing to effectively train your nervous system strength and spring- slightly and then and minimize injury risk, start small like action of your recoiling quickly. with low reps and sets and only integrate muscles (so that you When you run, these exercises when you are fully rested can store more energy see if you can run and not overly fatigued. Train smart! and release it more more quietly and effectively during “lightly,” both of Swimming push-off), and improve which enhance a your running form quick foot strike The swim portion of a triathlon provides (so that less energy and minimize a huge opportunity to either save energy is wasted or lost with ground contact (good!), or waste energy (not so good!). more of the kinetic Chris Stanton time. Ideally, you will be able to use as little energy of the stride Photo - Angela Nock energy as possible during the swim so it preserved). 2. Take off feels like a warm-up to the rest of your the brakes by day. If you can do that, you have more When it comes to integrating a energy available in the late stages of running form, there are many different “pawback” action in your foot strike. the race when energy reserves are low, opinions on what is the most efficient Making sure your feet are moving fatigue is high, and your race is ready and correct foot strike, and whether or backward (I refer to this as “pawback) to be made or broken during the run. not you should try and change what as they strike the ground under your Comfort level in the water, swimming you naturally do. One factor of which hips, will minimize any braking action, skills and strength, and conditioning, all there is no debate is that in order to run limit deceleration, and improve your combine to either help you smartly save efficiently, you must take the “brakes efficiency. A more effective pawback will energy, or waste it and use it up. off” during foot strike, also known as the minimize any up/down movement during stance phase of the gait cycle. In order your stride. This vertical “oscillation” of To make matters more complicated, we to minimize any braking action, you your body hurts efficiency. need to acknowledge that swimming need to have a high degree of control, is an activity that is obviously very coordination and “quickness.” Owen 3. To more fully integrate the above into different from running and cycling Anderson, PhD states “Our nervous your running, videotape yourself or get because you are not pushing against system must be highly reactive, so that video analysis done by someone else, to something solid when in water the way muscular actions which inhibit forward see what you are actually doing in your you do with your feet locked into the propulsion can be inhibited from the stride. This makes any adjustments pedals or pushing off against the ground. moment of impact and muscular actions easier to execute. Sometimes a picture is see ECONOMY on page 58

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ECONOMY from page 57 allow you to put more constant effective Here are some basic tips that will help pressure on the water so that you can simplify this process so that you can use reduce the intensity of your kick and What’s more, actually measuring the immediately to maximize your swim spend less time decelerating during the efficiency of a triathlete or any swimmer training time and stroke. “Swimming is difficult to do because most methods create a more Golf” is a good practice used are imprecise. Add the fact that efficient stroke: drill that can be used to all kinds of different opinions exist help you find your ideal among swim coaches, triathlon coaches, 1. Being stroke rate. and scientists on what are the most comfortable in efficient stroke rates, stroke lengths, and the open water is 4. Generally speaking, approaches to training for the sport, and hugely important you will gain more what you have is a major dilemma! for efficiency. in efficiency if you If you are a can shift your swim Many age-group triathletes spend huge novice, learn to training away amounts of time driving to and from the become more from a mindset of pool and in swimming workouts, yet do comfortable in accumulating yardage not improve their swimming efficiency. this environment without any regard As we consider the most effective ways to by getting out for the quality of your train for the triathlon swim and improve there often, and stroke, to a stricter our efficiency, there are three important by working on approach. Quality questions I believe we all need to ask: both skills and repetition (over and strength. Do what over, done the right 1. Where should the focus of our swim you fear the most way!) is what creates training be in order to maximize and over time, Rafael Pacheco efficiency! efficiency? your comfort level Photo - Brian Menz will improve and 5. Stop chasing a 2. Are we getting maximum benefit from efficiency will pace clock to make an the time we are spending? increase. Along the same line, don’t interval at the expense of the kind of forget the power of your breath and the correct technique that, practiced over 3. Is there a better, more effective way forced extended exhale to fully enhance time, will make material improvements to do it? relaxation and thus use less energy. in efficiency and strength.

In my opinion, for many, the focus is 2. Making your body more “slippery” 6. Begin to start using various dryland often too much on these factors: and improving your streamlining so training tools such as stretch cords and that you create less drag throughout the Vasa Ergometer to effectively build 1. Accumulating lots of yardage without the entire stroke cycle is absolutely the functional strength and flexibility regard to stroke quality. (Remember that essential to be more efficient. For the that you need to be more efficient. your neuromuscular coordination and average age-group triathlete, the secret skill directly impact how much energy to a more streamlined position is rooted 7. Lastly, spend a significant amount of you use). in improving flexibility through the your actual training time practicing at shoulders, arms, and upper back. Being the speed and intensity that you plan on 2. Too much focus on chasing the pace more flexible in these areas allows racing at. clock or making an interval, even you to get into those important glide when form is falling apart, which only positions that increase length of reach, There’s one more element that applies reinforces poor technical habits. and simultaneously eliminate drag, to all three sports and that is relaxation. allowing it to be done in a relaxed way. Have you ever stopped to notice how 3. Too little focus on developing the Greater flexibility means that it does relaxed and smooth the best triathletes necessary upper body flexibility to swim not take excess energy to create these look when they are competing? When we correctly. positions with your body. Bottom line: swim, bike, and run, we are continually being more flexible means that without moving between a state of relaxation and 4. Too much endless focus on gliding having to swim one extra yard, you will tension both physically AND mentally. longer and “perfecting” body position, be more efficient and thus go faster with While we obviously need that tension at without enough focus on increasing far less effort. Commit to the stretching times, if you are gritting your teeth and stroke rate, so you can take control in that is necessary so that you can be more trying to force and fight yourself through your open water environment, rather streamlined throughout every phase of a workout or race, you may be severely than the other way around. the stroke, and then practice correctly lessening the potential benefit AND (by applying that improved flexibility enjoyment you would have derived from I should note that one area where there more efficiently). that session, AND you are definitely is no debate: wearing a wetsuit when hurting your efficiency. What the elite allowed to and then drafting behind a 3. Train daily to be able to maintain a athletes who are silky-smooth and swimmer in front of you when possible higher overall stroke rate, especially if relaxed know is that: are two ways to absolutely improve your your focus has been to glide longer and efficiency in a triathlon! Do it! kick more. Stroking a bit faster will see ECONOMY on page 59

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The Cycling House Glacier National Park Coming to Montana this summer! Photo - Kelly Pris Owen Gue

The Cycling House that you’ve come to shuttle trip away. Single track, mixed Rates are as follows - know and love in Tucson is opening it’s with gnarly climbs and fast descents, $225/night for 7+ nights doors in Whitefish, Montana! The house create the perfect dirt riding medley. $250/night for 4-6 nights will be open from June 20th until July The added bonus of being located near $275/night for 1-3 nights 31st. Whitefish Mountain Resort and the Tally Lake area will make it so that we are Rates include gourmet, healthy food, For the road and tri folks we’ll be nestled always a short spin away from sweet luxurious lodging, expert guided and among endless secondary roads that will trails and picture perfect views. fully supported rides, airport pick- provide hours of riding with very limited up and drop off, bike assembly, basic traffic. Glacier National Park, one of the You’ll also be able to take a tour of the maintenance, and more! most beautiful places in the world, is a Hammer Nutrition headquarters and short shuttle away. There you’ll find an meet their staff. Brian, Steve, and For more information, check out the epic climb on the Going-to-the-Sun Road other Hammer staffers will participate website at www.thecyclinghouse.com or which peaks at Logan Pass, the 6646’ on rides as their schedules permit. email Owen at high-point on the Continental Divide in Recreational opportunities for non-riding [email protected]. Montana. Long loops around Flathead family members are almost unlimited. Lake and Koocanusa Reservoir will also be offered. If you’re looking for a great way to see Montana, and you’d like to do some For the mountain bikers, we’ll have some unbelievable riding while you’re there, of the most popular mountain biking then you definitely have to check out The destinations in the state just a short Cycling House.

ECONOMY from page 58 successful you will be in your most To summarize, whether its cycling, • When your body’s natural rhythm and important events! running, or swimming, your timing are altered, less fluid and less neuromuscular coordination (skill), efficient movements use up precious In my own practical experience as an specificity of training speed and intensity energy reserves and increase the risk of endurance athlete, when I am able to (specificity), and relaxation, are clearly cramping and even injury. really focus on staying task oriented the most important elements when and being “in the moment,” emptying considering how to best improve your • The best chance for a true my mind of anxious thoughts and efficiency. Think of it this way: Through “breakthrough” performance can only judgments, I instantly feel a mental correct and frequent practice, your happen if our focus is on being more and physical response that allows me to nervous system learns and develops relaxed, rather than trying to fight relax more fully and I know when that the ability to recruit the most efficient through and force more power from our happens, I am more efficient. I am able muscles at just the right time for a legs! to breathe more deeply from my lower particular speed or intensity while abdomen, which in turn lowers my heart being relaxed, while also inhibiting • Taking at least one session each rate and any additional tension I might any unnecessary wasted movements. week in each sport where you practice be feeling. This makes it easier to move And, practices done at speeds that and refine skill and technique will lead through a greater range of motion and reflect exactly how you want to perform to more relaxed, more efficient sport helps me pick up my pace even further are much more effective at improving specific movements. without an increase in heart rate or in efficiency. Once again, the law of my perceived exertion. I know that with specificity applies! Best of luck! • Your ability to completely relax your nothing more than my enhanced focus body AND mind, while simultaneously and breathing, I am able to immediately © Pursuit Fitness, LLC, all rights reserved, 2008. moving at the fastest possible speed, is change the way I feel and the way I References available upon request. a very important determinant of how perform!

1.800.336.1977 / www.hammernutrition.com / 59 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Race Report

Hammer Athletes Photo - Timothy Carlson Kathleen Allen

OK, actually it is a “crash and recovery surgeries. They were able to save my leg, for helping me put muscle back on and report.” My name is Kathleen Allen and though! I had to have 2 angiograms and support all of the work I am trying to do. I live in Evergreen, Colorado. I am a a stint placed in my damaged left carotid I hope to start training enough to need triathlete and Hammer product user. artery. Not fun! During the week I was Hammer Gel soon! You listed me as a Hammer Product in ICU, my sister kept trying to get some user who qualified for ITU World kind of nutrition in me. Ironically, she I have attached a photo of me on Championships in Hamburg, Germany got a package of Recoverite at Wild Oats. Christmas Eve...exactly 4 months after by placing ninth in She bought it the crash. I thank you for all of your the 35-39 female because the great products but mostly for all of the division at USAT description wonderful information you send out Age Group National made it sound about good nutrition. My doctors are all Champioships 2007. so good for amazed at how I am recovering from this recovery and near fatal crash. They have never seen Well...on Aug 24 (5 she wanted anything like it. You guys helped me days before I was me to recover learn about how important nutrition is scheduled to depart (my sister for performance. I have made nutrition for Germany) a trash is not an a priority in my recovery. I am also truck turned directly athlete...she’s putting forth the same effort that I used in front of me during a chef). for training and competing into going to a training ride. We physical therapy and doing the exercises. collided. I broke my Anyway, I I am taking my recovery very seriously. neck, 2 bones in my have been It is a full time job that I did not have back, 1 rib and both wrists. I had a on a long road of recovery. Three weeks time for! I hope to see you on the road concussion and damage to my carotid in the hospital left me about 12 pounds some day soon but until then, I’m in the artery so they put me on blood thinner. lighter than my original 100 lbs. I lost basement on my trainer! I had a massive hematoma in my right all my muscle. Rehab has been hard but thigh that bled out and required 6 I have found Hammer Whey really great Kathleen Allen

Jamie and Wendi Dial Annie Creighton My wife and I traveled down to Alabama a few I’ve been nordic racing exclusively you sponsor. weeks ago for the Mt. Cheaha 50k. The race on Hammer Nutrition products for course was beautiful and the terrain was pretty about three years now. Knowing At this event, all 5 aid stations did rough. I can easily say that it’s the hardest 50k I could basically rely on the an incredible job providing racers around these parts. Anyhow, I managed to win efficacy of your products during with Hamer Gel, HEED (which the Men’s race and set a new course record by the grueling Coureur des Bois was mixed to perfection), and an about 20 minutes. I owe a great deal of that to my last week made the difference for assortment of fruits, hot drinks, bombproof nutrition plan. I’ve been following the me (1st place female in the 90K etc. I was able to do the whole guidelines for Pre Race Meals and doing everything Skate). Thank you for stepping up 90K on 5 Hammer Gels, 4 cups of right during the event. In my bottles, I mixed 1 this year and being such a major HEED, and 1 gluten free rice bar. scoop Perpetuem, 1 scoop Heed, and 2 scoops of sponsor. As a fellow Montanan, Endurolytes Powder for the Perfect RACE BLEND. I tell everyone about the virtues Thanks again, and I hope to see Also, to make the day even sweeter, my wife Wendi of your products and am always your sponsorship continue for this won the Women’s race! blown away at how many events unique and tough event. 60 / www.hammernutrition.com / 1.800.336.1977 May 2008 : Issue 058

David Jones Thanks for your long and continuing thousands of miles of training and ultra- For the 2008 season I plan to race support of ultra cycling. Your fine racing miles since I got into the sport solo RAAM again with the objective products were a major contributor to in 2003. However, I started using the of bettering my time from 2007 and to my success in RAAM 2007, which I Tropical flavor just before RAAM and it complete a fifth solo Furnace Creek 508. successfully completed, setting a new became my favorite. record for the solo male 60+ division. Yours truly, David ‘Donkey’ Jones My elapsed time of 12 days, 1 hr, and 15 minutes broke the old record by nearly 6 hours. I used a variety of your products including Endurolytes, Race Caps Supreme, Anti-Fatigue Caps, Mito Caps, Premium Insurance Caps, Race Day Boost, Recoverite, and of course, Hammer Gel. Based on advice from Steve Born, I had the crew make sure I took an hourly dose of Race Caps Supreme, Anti-Fatigue Caps, Mito Caps, and Endurolytes. I took the Premium Insurance Caps and Recoverite just before going down for daily sleep breaks. I took Hammer Gel anytime I was having a tough period but found it especially useful as a pick-me-up during those difficult pre-dawn hours. My DavidSolo Male Jones Record favorite Hammer Gel flavors had been 60+ Division Vanilla and Raspberry, standbys from 12 days, 1 hour, 15 minutes Derrek Nazelrod Roberta Gonzales I am a Weather Anchor for CBS 5 TV 35 people who bought into the race to in San Francisco on the 5, 6, and 11pm compete against us). There was a total of newscast. 40 racers.

This photo is from the Charity Media No podium for me, but we raised a ton Challenge portion of the Tour Of of money for charity, my heart is filled California this past Sunday in Palo Alto, and it was the thrill of a lifetime racing California. Before the Pros took off, we on the same course with the Pros! I am had our challenge attaching a link to my journal at CBS 5 (5 media for your reading pleasure! competitors and http://cbs5.com/roberta

Photo: Kevin Magna

1.800.336.1977 / www.hammernutrition.com / 61 ENDURANCE NEWS : The Newsletter For Endurance Athletes

Race Report

Hammer Athletes ???

The Randle Kids

Dear Hammer Nutrition, and then drops them down. We are so thankful to have found a healthy alternative that boosts their I am a mom of three very active young Now they mix up their own bottles of performance and gives them the atheletes. Competitive soccer teams, HEED. They drink the HEED during competitive edge. Proper nutrition has basketball teams, tennis tournaments... a regular soccer game or tennis match always been important to our family, Like many athletic families today, our INSTEAD of the sugar sports drinks and now with Hammer Nutrition, I can weeks are spent at practice and our their friends drink. During a longer continue to know I am helping my family weekends at games and tournaments. tournament, or during a workout that make healthy choices- even with their My kids play their sports hard. And lasts over an hour and half, they switch “sports drinks.” during our hot summer months in to Sustained Energy. And they finish Sacramento, I felt I was losing the battle with Recoverite. Thank you, against Gatorade and flavored sports Kellie Randle drinks...until I discovered Hammer Though it was hard at first to get them Nutrition. to make the switch, (one daughter still doesn’t like the taste) they have noticed I was introduced to your products by a the change in their performance. They Annie 11 - tennis, soccer, basketball, friend who suggested I check out your feel like HEED is their secret weapon. snowboarding website. I was continuously complaining No one knows what they are drinking Jake 9 - soccer, basketball, baseball, tennis, to her about how hard it was to keep my in their Hammer Nutrition bottle! They golf, snowboarding kids away from Gatorade! I knew it was watch their opponent guzzling their red full of sugar and couldn’t be good for or blue colored sugary sport drink and Jillie Kate 7 - soccer, basketball, tennis, them. I tried to get them to drink only secretly know that they are going to ballet, clogging, skiing water. I tried to get my friend’s husband, crash, while my little Hammer Nutrition Randy Work (an ironman athlete) to athletes will be able to keep on going!!! tell my kids the horrors of Gatorade and sugared sports drinks and that water should be their only “sport” drink.

Well he set me straight!!! He taught me that they really do need the electrolytes and the chromium polynicotinate to be replenished during and after long workouts. He told us about your great company and it has changed our lives! I began to research the products and what would work for my kids. We ordered samples and they did taste tests to see what flavors they liked. We began reading labels and realized that commercial sports drinks DID give you some of the things you need, but they also give you so much added sugar and preservatives. The sugar gives kids a lift-

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Randy Profeta Last weekend I did an early season 1,200 feet of climbing and trillions of Rejuvenator and Energy Surge on hand. warm-up with the season’s first 24-hour cacti to contend with. If you fell here, What I did not have was warm shoes or solo at the 24-Hours at the Old Pueblo. there would be blood. And pain. And shoe covers. Hammer is one of the sponsors. If any of embarrassment as you ride with a Cholla you MTB racers are looking for a great cactus dangling from your arm, leg, I was doing fine until it started getting early-season race or a place to do your or other extremity. But this is a great cold in the evening. I never expected first solo 24, this is it. And it’s a bargain course for solos and single-speeders as the wet weather which had not been as far as the entry fees go. there are really no steep or prolonged predicted. There was a water crossing climbs. as you came back into the transition After over-nighting in Tucson, I headed area and my feet got wet every lap as out to the venue Friday morning to set There were over 125 soloists and I splashed across it. My feet started up our pit area and maybe pre-ride the thousands of team riders. The first lap getting painfully cold and I was having course. As we headed north to Oracle, we was a real Los Angeles traffic jam, but it problem clipping into my pedals. I came were greeted with snow showers and 30 settled into a nice rhythm on Lap 2 and off the course for a while to get some degree temps. When we turned off the beyond. warmth back in my body and change highway, we had 12 miles of sloppy dirt my socks. I resumed racing at about road and mud driving ahead of us. It was I fueled almost exclusively with midnight and kept on going non-stop til snowing when we got to the venue so we Perpetuem and Hammer Gel. I had the end of the race on Sunday. set up our EZ-Up and headed back to our some fruit chunks and a PBJ but other hotel to warm up. than that stayed with an all liquid diet. The results: I finished 15th out of an Midday Saturday I was sitting at 35th open field of 92. It did not stop raining until about 4 AM out of 92 racers and was hoping to move Saturday morning. Fortunately, the up over night. I hope you’ll continue to support these course dried out really well and there guys as it is desert racing at its best! I’ll was only one mud hole that we had to I was feeling great and had zero stomach be back again, now that I know how to navigate during Lap 1. or nutritional issues. I was taking Mito remove Cholla quills. Caps, Race Caps Supreme, Anti-Fatigue The course was just over 16 miles with Caps, Endurolytes, and had some Tissue Rebecca Johns Sandra Foskey Hammer Nutrition went with Rebecca on a recent trip to Ladakh in northern India. MY first 70.3! MiamiMan 70.3, Miami, While there to do a service project, Rebecca had the opportunity to spend a day Florida November 11,2007. Used only trekking with a guide. Here she is at 16,000’ on a pass in the Himalayas with the Hammer products during training and nutrition that helped get her there. competition...will NEVER use anything else again!

Photo : Robert Foskey

Athletes...do you want the Hammer Nutrition community to know what you’re up to? Have a great, copyright free photo you want to share? Send a short email to [email protected] (please put Race Report in the subject line) about your recent accomplishments and we’ll try to include it in our Race Report.

1.800.336.1977 / www.hammernutrition.com / 63 ENDURANCE NEWS : The Newsletter For Endurance Athletes PRST STD ENDURANCE U.S.POSTAGE PAID BOZEMAN, MT 59715 NEWS PERMIT #209 Hammer Nutrition 4952 Whitefish Stage Rd., Whitefish, MT 59937 1.800.336.1977 / www.hammernutrition.com

Inside this issue : our biggest yet! - New Product Flavors & Sizes HEED, Whey, Recoverite - Hammer Body Care Products Cool Feet, Hammer Balm, Soni-Pure - Fructose Called Most Dangerous Sugar What are you consuming? - Product Spotlight Mito Caps - Athlete Spotlight Amanda McIntosh - Tissue Rejuvenator Adequate amounts of glucosamine? - Hammer Camps Get ready for this fall! - and so much more!!

64 / www.hammernutrition.com / 1.800.336.1977